Nov 042015

I read an article recently,  If You Find Joy in Exercise, You’re Less Likely to Look for Joy in Food, and the title really stuck out for me. There was quote that I found really spot on and I wanted to share it here:

It concluded that those who perceived exercise as a fun activity (and not just a ton of effort) were less inclined to compensate with junk food after their workouts.

These findings appear to support something that Precision Nutrition refers to as “hedonic compensation,” wherein if people feel like they’ve been deprived of pleasure in one place they will compensate by seeking it elsewhere (i.e. “I had a tough week, I deserve to relax and have a beer.”)

I agree! I found that once I started eating healthy and exercising on a regular basis, I didn’t want to “ruin” it with junk food. My taste buds changed. My cravings changed. Instead of wanting a king-sized candy bar, I was leaning towards fruits and vegetables. It was a slow shift in my brain, it surely did not happen overnight, but once I started to FEEL BETTER, I started to make BETTER CHOICES. (Body Love Week: Structure, Perfectionism, and Authentic Living)


Then I came to a point where I looked at junk food as what it was: junk. It wasn’t fuel for my body. It didn’t help me in the gym. It didn’t make my body feel good. (Read this post: Healing Your Body.) And the more candy I ate, the more I craved it. But when I cut it out, those cravings went away. Is there anything better than fresh fruit in season? Yum, I want those raspberries!


The above quote talks about “hedonic compensation” — if you deprive yourself something you seek it elsewhere, you want it more. While I was cutting out junk food from diet, I wasn’t DENYING myself treats entirely. Like I’ve written about many times before, living a life in moderation is what helped me STAY SANE while I lost 110 pounds. I never felt like I was denying myself things I wanted because I ate certain things in moderation. After I lost the weight I continued with that method and it worked. For 7 years I kept the weight off.


Now let’s talk about exercise. So many people have told me that they wished they could lose weight but they hate exercising. (5% of Americans Exercise Daily) I think if you rename it and not look at exercise as a punishment you won’t dread it. Here are a few posts I wrote awhile ago about this topic:

I Hate Going to the Gym

How to Exercise Regularly

Learn To Love It

Overcoming Exercise Obstacles

Too Busy to Exercise

I think the biggest mistake people make when starting to work out is this: they pick something they don’t inherently enjoy. If you pick an activity you don’t enjoy, force yourself to do it, hate every minute of the activity, you start to think “I’ll reward myself for this workout with ____!” Pizza, ice cream, whatever! Fill in the blank. It’s easy to sabotage your efforts with a “I deserve this! I worked out!”

If you hate running, don’t run. Start with walking. If you hate the treadmill, join a running group at a local running store–they are usually free and super fun! And running outside is so much better than being stuck running in place.


Try the elliptical. If you have aches and pains in your body and it hurts to work out, try swimming. Trust me, when you are overweight or obese and your body hurts, swimming is AMAZING.

If you hate the gym–don’t join one! There are SO many options out there. Get a bike trainer and ride your bike in front of your TV in the comfort of your home. Read this post by Michael: How to Watch More TV! :)

Try hiking. There are hiking groups you can join. Meetup is a great place to find new friends, join activity groups and I know in my area there are TONS of hiking groups!

Do you have a dog? Join a local dog training group that includes fitness! A friend of mine posted about a group here in Portland that I’d love to try someday. A quick google search has shown that there are a ton of groups like this all over the country. See if there’s one in your area.


This is not to say that you CAN’T find joy in food. There is so much joy in food. I love baking and am learning to love to cook. There is nothing more rewarding than trying a new recipe and it’s a success. I love cooking for other people and throwing dinner parties. I like creating appetizers. Don’t we all love going to a nice, new restaurant with a group of friends and sharing good food and a bottle of wine? But is it really JUST about the food? Isn’t more about the process? The people? The socializing? For me, the joy in food is sharing it.


What do you think? How do you balance the joy in food with healthy eating? Have you figured out a fitness method that brings you joy?

Oct 132015

Recently I posted a link to an article on my Facebook pageSO YOU’RE FEELING TOO FAT TO BE PHOTOGRAPHED . . . I wanted to share it here for you guys to read, too. I really loved this article and could relate to so much! I’m sure many of you can, too.

“In our warped minds pictures become frozen mirrors that we can stare at as we pick apart our features over and over again. I know girl. I know.”

This was me for a really long time. Probably most of my life. I ducked for cover whenever someone brought out a camera at a party or event. If I was forced into participating in the picture I was the one that hid in the very back behind the group of people so that I could hide my body. I was just a floating head in the background.


My other move was to not have body shots taken. A lot of pictures were from the chest up. Not that that really hid the fact that I was fat, but somehow it was better for me.


Another trick: wear baggy clothes or big jackets/sweaters and to hold purses and bags and stuff in front of my body. Not foolin’ anyone!


As I was losing 100 pounds I started to get better about allowing photos to be taken of me. It was slow. It’s not like I lost 20, 30 or 40 pounds and immediately was like “yeah! I’m ok with pictures now!” I was still reluctant. But I’m glad I did get some photos because I get to look back now and see the transformation I made. I didn’t notice the weight loss as I was smack-dab in the middle of it. I couldn’t tell I was losing weight (other than having to buy new clothes in smaller sizes) until it was a drastic change. Looking at yourself in the mirror every day, you don’t see the changes.


The above photo was taken the day I weighed in at 50 pounds lighter–the day of my brother’s wedding. I was SO glad I reached that first goal before his wedding and that I was able to enjoy the day and not feel self-conscious about my body and not enjoy being in the photographs. It wasn’t about me and how I felt about my fat. It was a day for my brother and his wife to celebrate and I’m glad I’m in those photos. No matter what size I am.

“…always waiting for this elusive moment where I would be thin enough (pretty enough) to have such a permanent record of me. Because, you know, HEAVEN FORBID there be any proof that I look the way I actually look.”

That above quote from the article was TOTALLY me. Not only was I waiting to be thin enough for photos to be ok, I was waiting to be thin enough TO BE HAPPY. “I’ll be happy when I lose 50 pounds.” Why can’t I be happy now??


I’m also happy I have some photos of my heavy days (even if it’s not many) because sometimes I forget that was ever me. I see old pictures and I don’t recognize that person, I can’t relate and it doesn’t feel like I’m looking at myself. But I’m glad I have them because I can look back and think “that was that amazing trip to Chicago I took with my best friend!” I’m not thinking “that was the trip I took when I was 250 pounds.”

I think many of us have been there. But have you ever stopped to think, isn’t this a moment that I would like to remember someday? Even if it’s not my ideal body weight, wouldn’t I rather look back years to come and remember this moment? Christmas with family? Especially if family memories have passed away. Am I going to look at the photo and think “God I look fat in this photo!” or am I going to look at the photo and think “I really miss Grandpa. I’m so glad we got to spend that last Christmas together”??

Your children want pictures with their mom.

Your husband wants pictures with his beautiful wife.

Your mom and dad want pictures of the happy, successful, amazing woman they raised (ok, and more pictures of the grandkids while you’re at it)

So you’re feeling too fat to be photographed? . . . Ok. But you’re the only one who notices. The rest of us are too caught up in loving you.

Now that I’m pregnant and obviously going to be gaining weight, I’m trying not to focus on that. I’m growing a human. It’s not like I’m bingeing on pizza and ice cream like I did when I was 250 pounds. That was a different beast altogether. I’m trying to focus on my body as a healthy vessel for the baby, not criticize the weight gain or pick apart pictures of me that may not be the most flattering. It’s important to me to have PHOTOS of this magical time in my life. I want to look back years from now and think happy thoughts, not negative thoughts about weight gain. I’m trying to change my perspective.

What about you? Are you hiding from the camera or embracing life as it is in the moment?