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[00:00:00] That makes sense. Oh, I like that! Let's go! Let's go! Let's go! Let's go! Let me tell you something.
I want you to focus. You can go back over there when I'm done. I do [00:01:00] worry about the people with dysplasia, right? I just find it hard to choose answers. Ah! Five seconds on the clock, please. We asked 100 parents.[00:02:00] [00:03:00] [00:04:00] [00:05:00] [00:06:00]
Real quick today is just an easy, let's go over like how the holidays went, celebrate any wins, assess, and get back to the routine. So the holidays come and the holidays are like one day, Each month, it doesn't need to turn into a whole entire season for eating. And so typically what people find is that they are, um, when they're trying to lose weight during the holiday season, they get in this habit of overeating with the holiday meal.
And so if you. planned on overeating or you planned on having more than [00:07:00] that's fine. Um, if you didn't plan on that, then we kind of look and see what has happened that has brought you there and then how to change it before the next holiday mail before they even next weekend would be great. Weekends tend to be like holidays for a lot of people.
So when we're talking about celebrating, we always start with celebrating first. And we're going to look first at what are you celebrating. So look at how your holiday went. Look at your interactions with people. What did you focus on? How did all of that go? And then when you're doing that, you're going to look at it as like, how did I do different from previous seasons, previous holidays?
Um, how did I do compared to like what I planned? And so I, um, For this, uh, last week, because we had our holiday at the beginning of the month. So this last week, I made a generalized protocol for what I wanted to do with the holiday week while we were gone. And so I didn't have [00:08:00] specific plans. I did make plans, um, Based off my protocol, but I didn't always know like where we were going to go.
We went to, uh, different areas of the Florida Keys this year. And so each day we were somewhere and I, I had an idea of what I was going to eat. So I, I chose to have a protocol. So with me, I was really impressed with myself this year that I was, um, eating for my self care. I was eating foods even without like a very specific plan.
Sometimes I used to feel like if I didn't have every single thing wrote out, then it didn't count as a plan and it was an excuse to overeat. And so this year it was a protocol. It was not so much of a specific plan. Each day. And then I did write down everything I ate at the end of the day so that I could kind of keep track of things.
So I really felt like I showed up for myself and my goals, my weight loss, all of that. So I'm [00:09:00] celebrating that even without the plan, I am realizing I am breaking those, those binds to what a protocol or what a plan is supposed to look like. My brain used to tell me it had to look a certain way or it didn't count.
And it. It didn't look like anything I'd done before this year. And I, I did really great with, um, showing up each meal, um, each time I ate, even like when we had, um, just, you know, like joy eats fun eats. Um, I don't want to call it junk food, but like we went to Key West one day and I wasn't entirely hungry, but I had a slice of key lime pie and I had all the sugar receptors go off that I wanted more of that pie.
And I stuck with the one slice. And so. Um, typically though, like I, I pretty much left food behind, I ate just enough and I was very aware that my brain was like, Oh, this is fun. I'm on vacation. Um, part of the fun is having the [00:10:00] food. Well, I can have the fun. I can have the food. I just don't need to have the overeat.
And so food does not provide any extra fun when it's to the point of overeating. And so I didn't even have to hardly like. Remind myself of that. So I was definitely celebrating that, that I just am very capable of taking care of myself and my needs and showing up the best for myself, even when it has very little to do with weight loss anymore.
So assess it. Like how, how did it go? Is there an area that you'd like to do differently next time? It's still fresh in your mind right now. And so I know we still have Christmas, even at Christmas, I want you to assess, like anytime you have something that's a little out of your ordinary, especially if you have ties that bind you to wanting to overeat or to binge or whatever it is, take a moment to assess it.
And so as you're assessing, like how [00:11:00] How would I want to maybe do it a little different or is there something I'd like to try? And so the more open and light curious that you keep it, the, the more you're going to be excited about trying it next time. It won't feel like, um, a judgment or a beat down or a criticism of how you did it this time.
It's just like, you know, this is how it happened. But maybe next time it would be interesting to see if this makes a difference. And so it's super easy language of just curiosity, open curiosity, willingness to try something different. And so, um, I didn't think about that question. I forgot. I put that in my notes, um, next time.
I, I think, okay, so I got, I I'm sure you guys have heard me talk. I have gotten very excited lately about pumpkin pie and I had cut it all up. I had a slice every day for breakfast and, um, I think [00:12:00] that my body is very responsive to sugar as far as like wanting to create more cravings and urges for it. So I think next time I might, um, have.
Pie like every other day and try to reduce some of the sugar so that I don't have all the cravings that I had this time. So that's probably what I would assess to try for next time. And then the other piece of this. So it was celebrate, assess and now get back to your routine. And so my routine I got back.
And we came home, um, Sunday afternoon and we had everything carried in and I went to the grocery. I got the groceries for the week. I made a plan for the week of what my dinners were going to be. So then I'm on track. I cut up some salad so that it was all, I caught the salad bar in the fridge. It's already pre cut up.
It's like, you're going to a salad bar and you're just picking what you want. And that way I have my I have everything ready and it's Something that just feels [00:13:00] lighter in my body. It's not so heavy feeling. And so I Wasn't getting as much of my, I get over 64 ounces of water a day. I usually get a full gallon and I was a little shy of that.
I was probably 90 ounces every day. Definitely the 64, but usually closer to 90 while we were gone for Thanksgiving week. And so like part of my routine is getting back into the water, getting my sleep, getting all those things, having foods that feel good in my body. And so. Um, in doing that, like I know what my body reacts to.
And so just finding some of those routines again, um, I was super eager to get back to CrossFit on Monday morning and just start the week with, um, not out of like punishment. I'll do better on Monday, but like. The routine, there is something that is just so comforting about a routine. They talk about kids being very confident in their routines.
And I am a person, a creature of habit that really loves [00:14:00] routines too. So I was anxious to get home and get right back into all those routines and not at all out of judgment for, I didn't do it well enough, or I didn't do it right. It was just because I am truly a comfort creature, creature of comfort.
And I love that routine. And I will just tell you, I am up four pounds when I came home on Monday and just from Monday to today, I've already lost a pound of it, a little about a pound and a half. So my water going back up on Monday and going back to just my routines. I am already, it's already coming off.
I have, um, some people that I know they wait a week or two weeks before they weigh after they've been gone, because there's a such thing as travel weight. And so, uh, travel weight blow mine. I know is because I'm not getting all the water in. So that is what routine looks like. So celebrate your wins, assess how it went for the possibility of what you might like to try next time differently and [00:15:00] get back to your routines.
All right. I am going to ask you if you want to unmute, unmute and start your video.
There you are.
All right, girl. So I know that last time I talked to you, you were kind of creating some kind of a protocol for your holidays. So you want to tell me how it went? I think it went pretty well. I basically just took a little of everything I wanted because there was There was some things I don't care about, but everything I wanted, I took a little bit, except for noodles.
I took quite a bit. And I did clean up my plate, [00:16:00] but I was not satisfied. miserable stuffed. I was probably a little more than full, but I wasn't. There's been years that I wanted to go throw up after I ate. I'd stuffed myself so much that I was sick. So we didn't have that. So I take that as a win. Yeah. And I actually on Monday was down 1.
3 pounds, but I also Found we had, we had our Thanksgiving's at one o'clock. So when dinnertime rolled around or evening wasn't hungry, so didn't eat. So I basically just ate a small breakfast and lunch. We had Thanksgiving on Thursday and then we had [00:17:00] another one on Saturday. So for each side of the family.
So that was when we did those. I mean, and the only thing that I had noticed is because I did eat dessert. I'm going to hang that up. We're not able to come to the phone right now. And
so. I did find with that my knees were really achy on Monday. I think sugar makes my joints sore. Had you been having sugar? Mm-Hmm? . Huh? Had you been having sugar? Well, yeah, 'cause I ate a couple of desserts. . Okay. So was this more [00:18:00] sugar than you had been having? I, yeah, probably. 'cause when I had been eating sugar, it was take a small, maybe a small, um.
What do they call them? Fun size something. Like a packaged candy? Well, yes, I was eating a whole piece of cake or a whole piece of pie or Okay. So, so I was, I think I was eating a larger amount at one sitting versus me getting my hand in the candy bag several times a day. Okay. So you noticed that your sugar intake possibly was what contributed to your knee pain, your joints?
That's what I think. I don't know, but that's kind of. It just seems like that follows that pattern. So I love that you did not just like totally go to [00:19:00] rainbows and daisies like, Oh, it was all so good. Like, you're like, I had stuff. I still had some joint pain, but I didn't have as much as I normally have. I had more, but I didn't eat to where I was sick.
So like, you still probably had a bit of an overeat at lunch. With your Thanksgiving meal, but you didn't eat to like physically ill. And so like that is that's progress and it doesn't have to look like, Oh yes, we've waved a magic wand and it's all perfect now because like perfect isn't necessarily ever going to be your reality.
And so just understanding it's a little bit better than it was probably last year. You know, it's. You know, different than how I used to do things. And so just keep growing on that. So, yeah, I think those are great wins to celebrate. Is there anything else that you're celebrating?
I'm probably getting [00:20:00] eight hours of sleep, at least this week. Yeah. Only because I fall asleep soon as I sit down at night. Yeah. So I very seldom see eight o'clock. You get up pretty early though. Um. So you, the next section of this was assess. So in knowing you know, any judgment, just complete curiosity, open to possibly trying it a different way, because we still have the, the beauty is with Thanksgiving.
It's kind of like a practice run. You have a whole nother opportunity. Like every time we have a party in the holiday season, it's another opportunity to. To try to see how, um, you can show up, it's fun to talk like, um, when we talk about our goal weight self or like, who do we want to be? Why do we want to lose weight?
And then you think about all the things that she's going to be doing when she's already at goal [00:21:00] and you practice them now. And so like, if you think, oh, she's going to be able to eat whatever she wants. Well, that's pretty unrealistic. And then we should probably coach on that. But like, um, if you're like, well, how is she maintaining her weight?
Like, how did she get to goal? How did she maintain it? And then try to do some of those things now. So in that whole spirit of like, just trying to practice being her now, knowing how things went with this particular meal, how would you like to possibly try something different next time?
I think put. For one thing, put more of the vegetables on my plate and less of the noodles. Okay, why? Well, I just think the vegetables are healthier for you. I think noodles are kind of empty calories. They're a lot of starch and And have a lot of fat and grease. So [00:22:00] that is a complete judgment. There is fat, there is grease, but a lot of vegetables, like I know my husband sticks a ton of bacon in his green beans.
And so a blanket state, like statement like that, isn't always so great. So like, do you notice that Like the contents of what makes up your noodles versus a vegetable. Does it make your body react differently?
I just think the noodles give you a heavy feeling. And
I think the comfort of them makes you tired. So watch saying comfort. So your noodles can't bring you comfort. They can fill your stomach. Your stomach can feel full or warm. And you think that that's comfortable. Does that make sense? [00:23:00] Yeah, I think I associate some foods as comfort foods that make you sleepy or drowsy.
So that whole idea of comfort foods is brought on like through our culture, right? Like feed us when we're sad, which is all the habits that we're trying to break right now. So that's why I'm saying like, watch saying comfort food or like. That it, you know, it's comfort when you eat it. And so like, you can definitely enjoy it.
You, you like to eat it or whatever, and maybe the fullness that it feels in your stomach. You enjoy that feeling, maybe the warmth that provides, you know, and that it has been a food in the past that you ate emotionally. to create comfort. Okay. Does that make sense? So, um, the co put my coach hat on for a [00:24:00] second.
So like when you're thinking something that creates your feeling. And so when you feel comfort word, what thoughts do you think creates the feeling of comfort for you?
Probably fullness. So you think when you're full, you're comfortable.
Yeah. Yeah, it's common. It's super common. And so, um, sometimes like I'm loving that you went on this because I wouldn't have even thought to bring this up, but, um, like sometimes just that simple thought of like, when I'm full, I'm comfortable. I'm, I feel comforted. Like that thought can prevent people from.
Yeah. Following their hunger scale, their hunger cues to eat at just enough because in their head, they're not comfortable at just enough. They're lacking or they [00:25:00] want, they, you know, they have more desire, more craving for more food. So it's not comfortable or it's not comforted. Like they're not comforted in that having just enough, if anything, they feel deprived and restricted.
And so. Um, kind of watching the language that you're telling yourself about food, because when you've had just enough, you probably were fine then too. And so you're thinking that, like, you've thought noodles bring comfort. So as you think that, like, They have this whole comfort ability. And like, I can tell you, potatoes, noodles, none of those provide a feeling for you.
You like them. And so you give yourself a feeling by the thinking that you're doing. And so breaking some of those word associations that we say with things will help you along the way. Like, Oh yeah. And especially like, that's why I kind of challenged [00:26:00] you a little bit about your noodles and like, why.
Why is, you know, the noodles, not what you want and you said heavy and full and all the things you were saying, because there's no bad foods, but like understanding how your body reacts. So like if it sits heavy or it takes longer to digest like you have like the pressure in your stomach for longer with certain foods versus other foods, or if it feels uncomfortable.
Um, like, Um, sometimes foods are uncomfortable in our stomach. Um, sometimes you know you get bathroom issues or you get, um, tired quickly and so those Those things are very specific sometimes when you're talking about certain kind of foods and just understanding how your body's reacting. It's helpful, but watching how you're talking about the, what words you're using is, is super insightful for sure.
It'll help you with, um, breaking some of those connections that your food [00:27:00] provides comfort for you. And so. Cause the truth is like you, you love the noodle clearly. Cause we've talked about noodles probably a half a dozen times. And so, um, the noodles are something you enjoy. And so, um, they're not bringing comfort, but like you enjoy eating them.
And so it's probably like, I feel like I, if I had to guess, it would probably be like, I'm like indulgent or I'm taking care of myself or the it's, you know, it's, It's a self care thing to eat foods that I love and enjoy or to even overeat them. And so watching some of that language so that overeating doesn't get associated with foods and that there's not good or bad foods.
Yeah. All right. So what would you say, like to try to eat some more vegetables and a little less noodles next time? And tell me again. I don't know if I asked this or [00:28:00] not. What did you think that the, um, that trying that might do like eating more vegetables and a little less noodles? What would what are you anticipating?
It might happen?
I'm thinking at number one. I'll help the digestion. Or the elimination. Yeah. Um, I'm hoping less gassy. Because I have been gassy. Okay. So, that was kind of where I was going. I just think. The vegetables have more fiber to where your system cleans out easier. It does. Did you know fiber also provides more gas?
It's like as it's eliminating it. Yeah. Yeah. Um, is there anything else that you think you would try a little differently next time that you have the opportunity? [00:29:00] Well, I did, did not get water in, so I need to try and get the water through those big meal days. I didn't want water on my stomach, I wanted food.
So, add a little more water and a little less food. And what would that do for you, adding more water? Well, hopefully, um, it will help with the other problem we just discussed. Okay. And it will, um,
I think it will just help me to feel satisfied. Soon to where I don't want to keep eating the noodles. Yeah. So the water will help give you some of that stomach pressure, help your body cues come up with that. [00:30:00] You've had your enough a little sooner and not want the more noodles. Um, is there anything, so I didn't mention this, but sometimes an assessment, it's not just, how would you do something differently?
Like what. Do you want to keep next time you go to a holiday meal? Like what did you do that? Maybe you're like, yeah, I want to keep that. Probably just the conversation with family and friends. Yeah. That connection there. Um, and then, um, is there anything like, not that you want to try something different.
You're just like, no, I'm not doing that ever again.
My niece, God love her, had made this dessert and she stuffed it in front of me and I [00:31:00] just sat there and ate it because she got up, cut it, and set it in front of me. So I could have eaten just part of it, but I ate the whole thing. So maybe not let somebody shove food under my face. Do you, why do you think you ate it?
I think partly because she felt like she made it specifically for me. Okay. And the other part was once I started eating, it was pretty good. Yeah. And I just kept shoveling.
Do you, um, so you would just not eat or what, how, how does that? I would, I would not have ate at all. I would have eaten some of it, but I would have [00:32:00] left some bites on the plate. Okay. Okay. All right. So the last question is how do you get back to your routines? Like what routines are you enjoying normally or, and like, um, now that Thanksgiving is over, what do you see as important to get to what routine?
Probably making my plans, at least
writing down. Some type of a guideline of what I'm going to eat and,
and stick into it probably. So, is that a routine you had before Thanksgiving? Or is that a routine you wanted to create? I would say probably I need to go back to creating it. I did it [00:33:00] not just before Thanksgiving, but six, eight months ago I did. Yeah. And so I think that's, I need to get back to that. What a Why do you think that it's good to have that routine?
I think accountability, a checklist. Okay. How does that, how does that accountability of writing a plan work? Well,
I just think
it gives me permission to eat those things that I've planned,
whether I eat them all or not is my choice. But if it's not on the plan, Then don't eat it. [00:34:00] So it kind of helps. Um, not with how much you're eating, but it, some of the unplanned cravings. Is that what I'm hearing? Yeah. So, so like you still can overeat the things you planned, but like all of the random things that come in, you're like, Oh yeah.
Okay. I see. Yeah.
Um, on. your habit of planning. Um, why do you think that you stopped planning?
I think because I got comfortable and thought, thought that I not really whipped it, but I thought what I was eating wasn't going to put weight on. I thought I had that part [00:35:00] only when you're hungry and stop before you're full or when you're just had enough. And I think, I thought I had that so down pat that I didn't need to do the plan, but it seems like the plan, I don't know if it's because it's there in front of you.
You see it. It's like, oops, no, that extra candy bar isn't on the plan. So don't eat it. Okay. So you, you were feeling kind of confident in your hunger and things like that. And so you stopped making a plan and then help me get to the connection of where you were eating candy bars. Well, I think it was the cravings.
I would just had a craving and then I would go and grab it where. When you had a, when I had a plan, [00:36:00] I didn't give into the cravings. Unless what I was craving was on my plan. Okay, so it, you're still, you're still, um, a little structure with the plan with the, with, um, like the suites. So a little bit of planning with the suites is still beneficial to you.
So planning is a tool. Right. And so you don't carry your hammers around with you every day, but you know, when you need one, you go to the garage and get it. Right. And so planning could totally be like, You know, you do use your toothbrush every day. So like, that's a tool also, and you make sure you want to use it every day.
Hammer, you kind of go get it whenever, whenever you need a hammer. Right. And so you get to decide what planning is to you. And so while you're actively trying to lose weight more times than not, [00:37:00] either a protocol, Or a plan like a specific plan, one of something like that is going to help guide you while you're still working towards losing weight.
And so, um, I think the protocol for me is kind of, um, what I evolved to sometimes when, um, I don't have like, The, like, I don't have the specifics on what I'm going to have. So like when I was away on vacation and I'm trying to come up with what to eat and I don't know, are we going for pizza or are we going, you know, to a sit down dinner, are we getting McDonald's?
I have no idea. And so like, I can put protocols in place, even with just setting intention. And so remembering when you're, especially when you're not writing a plan, What your intention is of like, above all, what is your intention? And so one of my favorite questions is what is the most loving thing I can do right now?
And so like, you're ready to eat, you're ready [00:38:00] to grab the candy bars out of the candy dish, whatever it is, you know, how much noodles you put on your plate, just stop and just continually ask yourself that question. Like anytime there's a decision to be made, what is the most loving thing I can do right now?
And. Some days it's to eat the damn candy bar and some days it's to, you know, have a small scoop of noodles. And so like, it just totally depends on what it is you're wanting and where your brain's at for that day, where your hunger's at. Like if you continually to say like, I'm going to smack Lana's hand every time she sticks it in the candy dish, you're going to feel Very restricted and deprived and anything you were doing for your self care for yourself or your weight loss, whatever, whether it's planning or not, it's going to go right out the window because you're like, I shouldn't have to feel reprieve reprived, deprived or restricted.
And so it'll all go out the window. You're going to have it. And then that usually leads to being like, Oh, [00:39:00] now I feel miserable. Now I feel guilty. Now I feel, you know, maybe some shame for not like, I should know better all those wonderful words that we say to ourselves. And so just by remembering what your intentions are, ask yourself, what is the most loving thing I could do today?
Like, what is this, like, in this moment, what decision could I make, thinking about myself the most loving way? Okay. All right. All righty. I'll see you next time. Okay. Bye.
