The Emotional Connection to Eating

For two weeks, the Fire Up Club members have learned about how our emotions sometimes impact our eating.

One of the guest speakers provided the following tips for breaking the cycle of eating for an emotion.

1. Journal when a craving occurs. Explore the particular event and the emotions that are associated with it. Begin to identify the ‘triggers’ that lead to the need to eat. Emotional triggers become patterns.
2. Separate eating from other activities. If you sit in your chair, watch TV or read the morning paper while eating everyday, you will feel like eating during these activities, irrespective or physical hunger.
3. Consider eating as a pure experience. Nothing else should be done while eating and every bite should be tasted (each bite should have 10-12 chews). Activities become a distraction from eating.
4. Follow an eating schedule. Just by changing or planning an eating schedule or controlling the number of times you eat can make a difference.
5. Limit the places where you eat. Places can be associated with eating. Some people can eat anywhere, but the best practice is to have one place in your home where you will eat.
6. Set realistic goals. Being realistic with your goals helps to prevent disappointment and a sense of failure that could lead to breaking your diet. You can sometimes set yourself up for a fall.
7. Make intermittent goals. In other words don’t make goals you can’t maintain, but constantly review where you are and where you need to be, and change the goals as you gain more insight into your own eating patterns.
8. Keep a food record. Record everything you eat. It could get as detailed as when, where, and what you’re doing while eating. This way, you can keep track of how many calories you have in your food account. It’s the single most effective behavioral tool to losing weight.
9. Avoid a chain reaction. Some of us eat because of behavior we’re used to doing and continue to repeat. For example, we get stressed which leads to eating a cookie, which means falling off the weight loss plan, which leads to depression or which leads to eating more or all of the cookies. It’s a chain reaction. In this case, break the chain with a non-food reward. Instead of a cookie, treat yourself to a hot bath or some other activity.
10. Reward yourself. Rewarding yourself for doing well too, but NOT with food helps to give you a sense of accomplishment. Instead of a candy bar, buy a favorite trinket, CD, or read a book, take a bubble bath – give some time to yourself and do some self-nurturing.
11. Do the following if craving doesn' stop. If a craving just won’t stop, then give yourself permission to have a little of something or substitute it with something healthier – even gum can help as it gives us the chewing motion.
    
    MOST IMPORTANTLY: Learn, Understand and Accept Your Value and Worth. God paid a high price for YOU! You are fearfully and wonderfully made. Search the scriptures and see how much value you are, from Genesis to Revelation – it’s all in there.

A Praise Report for Fire Up Eating

I received a call from on of the Fire Up Club member yesterday. She shared great news with me about health benefits that she has already experienced by being a member and following the Fire Up Eating Plan. This particular person has COPD and sleep apnea. I was so excited to hear her testimony that I asked her if she would be comfortable writing about it and allowing me to post it on the blog. She agreed and what follows is her own written words about what she has accomplished in the short time that she has been a Fire Up member.

I wish to share the best report that I have had in close to a year.

Yesterday, I went for a checkup from my doctor, and my levels had changed as follows: my sugar levels were down to 97, and according to the doctor, this is a perfect level. To further add, the scales showed that since my last visit at the end of December, I had lost 7 lbs. YEAH!!! When checking my lungs, my doctor stated they were absolutely clear for the first time in a long long time. Upon the shedding of even those 7 lbs, my lungs already have began a healing process. I was so excited, and my doctor was extremely pleased.

In addition, I lay claim to a further truth that has come about through my change of eating patterns, and this is: I am sleeping better than I have in years. Most of these past twenty years my sleep pattern has been erratic. My many friends who know me can testify that my sleeplessness is a part about me they know the best. I can now attest to the fact this past week and a half I have slept more hours in one night than I have in years. Most nights over the years I would sleep for a couple of hours and wake up for hour and then sleep maybe one or two. I am sleeping probably six hours a night and some seven peacefully. It is strange for me, but it is true. I have to attribute this to my new pattern of eating and some moderate exercise. This might sound far fetched or just a little TOO much, but I know what I have experienced and how my insides no longer feel sluggish even though I pushed myself to do more and more. I can now do more without having to push myself only because I really do feel better and more energized. I have a ways to go, but I am knowing that if I feel this good by some pounds, how much better am I going to feel as I continue to take ground in my health. I can honestly say I am more rested and more alive than I have been in SUCH a long time. My father used to say if you have your health, you have it all. He said this because he suffered with a great many health issues, and I am not going to follow that pattern. I shall live a long life because I choose to treat my body as it was made to be treated.


I am thankful that I made the choice to become part of the "fireup your metabolism" program. I am thankful for the encouragement I have received when I felt I had failed. A slight slip is what happened a few weeks ago, but I started again, and the results are here for me to see.

Thank you to the ladies who have organized this program to encourage us as they have been ones who have gone through their own trials and have achieved and are continuing to achieve success: Laura, Theresa, and Sarah for your support. I believe I would have quit, and I am thankful I made the right choice to make that "phone call" for help when I got off track. Those encouraging words from people who have gone through and care helped me to achieve this first step that leads me to better health. Writing this testimony became more healing and more encouraging than I thought. Also, it puts a new resolve in me of excitement to continue my journey. I have allowed Satan to steal from me. As I continue to make further gains, I am certain God is going to bless this, and my ultimate testimony is going to amaze even me. God bless.

Angelo's Seafood Restaurant Partners with Fire Up Club

Angelo's Seafood Restaurant located in Potsdam, NY has partnered with the Fire Up Club to offer healthy choices for our dining pleasures.

This partnership was birthed at the Clarkson Fitness Center. I had a conversation with Angelo about my successful weight loss journey. I also told him about the Fire Up Club. During the course of the conversation, I shared with Angelo that I'm real particular about where I dine now since I look for restaurants that offer whole wheat products. Angelo agreed to begin offering whole wheat pasta again at his restaurant. As we continued talking, Angelo then came up with the idea of offering discount cards to all of the Fire Up Club members and begin to offer a healthy special every night.

The Fire Up Club members will be dining at Angelo's on Monday, January 22. It is a special dinner that the club is having in conjunction with the Pilates class. I gave Angelo the menu for the night and he will be making a One Choice Chicken Entree' with whole wheat pasta with veggies, and a salad. No bread or desserts are on the menu...after all we will be eating healthy. The dining out experience will also be used to teach the Fire Up Club members about how to eat at restaurants.

A special thanks to Angelo for helping us change our lifestyles and living healthy.

The Nutrition Twins® Fantastic Fries

The following recipe is from the Nutrition Twins and is one of my favorites. I skip the sprinkling of cinnamon and maple syrup. I spray them with I Can't Believe Its Not Butter Spray and then bake them. I also eat them with ketchup and they are yummy.

I'd rather have these types of fries instead of regular french fries. Let me know what you think.

These fries are a great substitute for regular French fries. They taste great, have 1/5 the calories and no fat!
FYI--These are party pleasers too!
Ingredients:
1/2 butternut squash
Cooking spray
Cinnamon
1 tablespoon Sugar free maple syrup (optional for additional sweetness)
Directions:
Pre-heat oven to 425 degrees.
Use a sharp knife to cut and peel your squash.
Deseed your squash and cut it in half.
Cut the squash into the shape of French Fries.
Spray a cookie sheet with cooking spray.
Sprinkle fries with cinnamon.
Bake fries, until edges start to turn crispy and brown, flipping when halfway through baking. The fries should bake for about 35-45 minutes depending on the strength of your oven.
Drizzle maple syrup over fries, if desired.
Enjoy!
Serving Size: 6oz. of squash fries78 calories, 0 g fat, 0 mg sodium, 16 g carbs, 5 g fiber, 3.5 g sugars, 2 g protein
The Nutrition Twins™ fun fact: Not only do these fries actually count as a serving of veggies, but these fries will help you to maintain healthy skin and eyes and to fight infections because of their high Vitamin A content!

Zesty Italian Chicken

This is one of my favorite recipes: chicken marinated in Italian dressing over fettucine and fresh spinach

2 portions boneless skinless chicken breast (about 1/2 pound)
1/4 cup fat-free Italian dressing
2 portions whole wheat fettuccine (about 4oz uncooked)
1 cup low-fat pasta sauce (I like Healthy Choice)
2 cups baby spinach leaves

Marinate chicken breasts in Italian dressing overnight in refrigerator. Preheat grill to high. Prepare fettuccine according to its package directions.

Place marinated chicken on hot grill and cook for about 6 minutes; turn and grill for about 6 more minutes, until no longer pink in the center.

In a small saucepan, warm pasta sauce over medium heat.

Divide spinach leaves between two separate plates. Layer portions of warm fettuccine and grilled chicken breasts over spinach leaves.

Top with pasta sauce.

If you want 1 protein and 1 carbohydrate serving, weigh 2 oz of the grilled chicken breast and use 1/2 cup of cooked whole wheat pasta. Eat all the spinach that you want. I also add a side of salad with my meal.

Source: Eating for Life (2003), Bill Phillips.

First Meeting Successes

The first meeting was held last night. Twenty-four ladies came to the meeting. Thank you all for coming.

The ladies had their pictures taken and measurements were taken. This represents a huge step for them all. I remember when I had done this before I began my weight loss journey. It was scary!! I didn't realize how overweight I was until I saw my picture and measurements. Nevertheless, I kept a positive attitude and I told myself that this was the beginning of a journey that would bring better health for me.

I applaud all of the ladies that came out; you are brave and you've taken the first step towards changing your lifestyle so that you can live healthier. Please keep this in mind as you continue taking these first steps. The first steps are always the most difficult, but you'll look back at the end of your journey and be glad that you took them.

Homework Assignment - January 2-8

1st Week Assignment – January 2-8

The first week will be spent reading and taking an inventory of where you are currently at.

Here is what I would like for you to complete by January 8.

Pick three days in a row and write down everything that you put in your mouth for those three days. This includes any drinks, food, and don’t forget those little taste testing from the silverware when you are preparing food for your family. The purpose of this is to begin making you aware of what you are eating. Bring your list with you on January 8. I will give you an opportunity to share any thoughts about this on January 8, but you are not required to share if you don’t feel comfortable sharing.

Read the following chapters in the Fire Up Your Metabolism:
Introduction
Chapters 1-5 & 7
Chapter 6 – for those people who currently skip breakfast

Journaling (This is private & you decide what to share & who to share with)
I suggest writing down your thoughts and feelings as you begin the program. Write down your goals for the program and what you hope to achieve. I also suggest that you write about how you currently feel about your body and view yourself. Remember Fire Up Eating is a journey and what you feel about yourself today is the starting point. You are driving the car in this journey and you can have a different finishing point if you don’t like your body or have a negative view about yourself; there is hope for change and you can change.

Our next Fire Up Club meeting is Monday, January 8, 7-8pm at CFC. Please be prompt since the Pilates class is meeting at 8pm.

I will be reviewing the basic Fire Up Eating principles on January 8 and we will officially begin incorporating the eating principles on January 9.