by Emma Hammond 0 comments
Let's chat moderation shall we? One of the most frequent conversations I have with clients who are struggling with consistency in their dietary choices deals w/ the dreaded ALL OR NOTHING eating mentality. We absolutely live in a go big or go home kind of world.
Insanity Workouts OR Netflix Binge Watching
Chicken & Broccoli OR Pizza & Beer
ON the Diet Bandwagon OR I'll Worry About It Come January
We swing from one extreme to the other on the emotional rollercoaster known as the health & fitness world. Sucks right?Yet when I talk about practicing moderation, I often get the eye roll of "that's not sexy" or "it won't get 20lbs off the scale in 20 days". And people aren't wrong! Eating moderately probably won't lead to a picture perfect before & after 60 day transformation challenge. It also means you have to experiment a little, stop following all the guru's magic meal plans & actually make a little effort to figure out what moderation means for you.The benefits? It's a lifestyle. It means you can be imperfect & still make progress. It also means you take it one step at a time & can improve a little every single week. You can make your own rules of what works for you, makes you feel best & stop "cheating" the system. Why? It's your damn system to make, break or bulldoze through.Ok lots of vague rambles later, what do I mean by moderation? All I can tell you is what moderation means to ME & what it's given me.
Emma's "Moderation" Moto:~ Eat the majority of my meals based around whole foods: vegetables, fruit, proteins, single ingredient labeled foods & food labels I can actually read all the ingredients. Truthfully I could leave it at this philosophy without a single over answer. WHY? Because WHEN I make the majority of my diet based around whole foods, the few things that sneak in like a piece of momma's poundcake or slice of pizza on a Saturday just don't matter that much. My body functions well, my cravings are in check & the imperfect foods I still enjoy are such a small proportion it's no big deal.~ Stick with food's & portions that make me FEEL good: I don't tolerate gluten well & dairy is only so so. I am NOT demonizing these foods as good or bad. BUT I'm not going to eat them because I feel like shit doing so. The same as eating too much raw broccoli hurts my belly but a handful or pumpkin candy corn is a-ok. It's not good vs bad, it's listening to what my body is telling me. It's loving a big ass salad but still stopping when I am full. Leaving a few bites on the plate at night because I am satisfied instead of stuffed. Having an extra snack when I am truly hungry, not just bored. Or skipping my mid-morning snack because I'm just not hungry today. Slow down & listen!~ Having wine on the weekends: I freakin love wine, this is NO secret. MODERATION for me is keeping it in my diet for my happiness & pleasure. The unfortunate part? I absolutely gain weight when I drink daily vino. I also feel hungover & unhappy when I drink more than a few glasses, man i've gotten old.. BUT that's the reality. Not to mention I don't think it's healthy to drink a glass or two every day to use as a coping device to deal with life. So I have found the balance that works for me is to be 100% ok with skipping the weekend wine & enjoying it on the weekend. I pick GOOD quality wines & enjoy the flavor, how they pair with food & the memories shared over bottles. I don't binge just because "i'm not allowed" to drink during the week & when I'm not in the mood, I don't. Although let's be real with how often that happens.. ;)~ Saying NO to foods I don't actually want to eat out of social pressure: This is a big one for me. I use to really struggle going out with friends, hitting a dinner party or holiday gathering & being able to say NO to foods. I didn't want to "stand out" or be the weird one that says no to the morning donuts everyone is fawning over. I also never wanted to sound rude when I told my mother in law "no thanks" to another piece of her amazing layer cake. BUT ultimately at the end of the day it's my body & I have to live in it. No one that actually cares about me is going to fight with me over what I consume. And if they do? Honestly that's not someone I want to spend my time around. Harsh? Maybe BUT if someone cares about you they should respect & WANT you to feel your best. Frankly I stopped caring about what others thought of me because I was a better person for them when I felt my best self.~ Cooking the majority of my meals at HOME: This one has really become so much more important to me over the years & it has nothing to do with saving money, calories in restaurant foods, making poor choices out or whatever else you typically hear. This is about building a better relationship with where my food comes from, prioritizing spending the time to prepare it, taking pride in eating something I prepared & valuing quality food over the instant gratification huge quantity of food we can get in a drive through. Really think about it? You prepare a home cooked meal of even the simplest breakfast like scrambled eggs, w/ some greens & fresh berries from a farm near you. It's a totally difference experience than hitting McDonald's & shoving it down on the go. For me, this is a self care technique I truly think is not prioritized in this modern age of on the go eating. *Insert "back in my day" answer*~ Enjoying special meals & memories guilt free: Food absolutely has so much family history, bonding & connects us all to each other in meaningful ways. I cherish times of baking cookies in the kitchen w/ my mom or seeing my husband light up like a kid when his mom mentions eating cupcakes straight out of the oven. I've gotten "healthy" & "not so healthy" recipes from family that has emotional meaning I can't describe. So does that mean every holiday I stay away & bring my tupperware of healthier meals? NO! I eat a pancake my mom makes on Christmas morning or have the peanut butter brownies that are my absolute fav! I don't have guilt or anxiety about these activities. Why? Go back to #1 on my list. My pancake is often accompanied by scrambled eggs & fruit. Or I eat a big stack but eat something more nutrient dense for lunch because it makes me FEEL better. I eat a brownie & enjoy every bite, knowing they are in abundance so I don't have to down them all right now. It's memories that I want to BE AROUND FOR, which means taking care of my health. Moderation..As you can see these aren't hard & fast rules or a diet to follow. It's guidelines I hang out in the middle of that fit MY lifestyle. They ebb & flow as everything does in life. What has moderation giving me? The POWER to FEEL good physically, FEEL good about my choices & LIVE the life I want to in a healthy active way. To change my mindset from that of deprivation & self loathing to abundance & self love.Ever thought about your "Moderation MOTO" that could change the game of how you think? Maybe take a few minutes to jot it down, journal it out & even share out loud. I'd love to hear & help!
More on HOW this actually looks for me & what it could look like for YOU in Part 2...
If I were asked what 3 things would I bring with me to a deserted island, my answer would quickly be:
- My husband
- My dogs
- Who only pours 4-5oz into their glass? Hello 8-10oz "glass"...
- How often do you have more than one?
- Does that glass of wine loosen you up to a few after dinner treats?
- What are your goals?
- Know Thy Limits: in general i try not to drink more than 2 glasses at a time on any occasion. it's my line where I can get a little tipsy without feeling crappy the next day.
- Set Parameters: I say no Sunday-Thursday & that made the BIGGEST difference for me! Most week nights I had created the habit of throwing my stuff on the table, sighing out the long day as I pour a glass because I deserved it. I found other ways to de-stress such as taking the dog for a walk or making a hot cup of tea. It took practice & habit change but now it's no big deal.
- BE FLEXIBLE: if we have a weekday event I don't punish myself by saying "you can't drink on the weekdays". I stick to my no more than 2 glasses & usually go with only one. As I remind myself that work will come early tomorrow & I have a responsibility to my clients to be at my best.
- Don't Drink Crap: if I open a crappy bottle that doesn't please my palate, I don't drink it! Why waste the enjoyment on bad wine. Simple!
- Make it an Enjoyable Experience: I make sure I am in a situation where I sip the wine, not guzzle it. I also don't succumb to peer pressure to drink just because everyone else is doing it. Learned that in kindergarten right? Funny how we forget. I am a big girl & if I am not in the mood, I am not going to drink. Frankly anyone who cares I'm not drinking can buzz off.