Whole Foods

E is for Emergency

E is for Emergency.

I really wish I could remember which blogger wrote a post about how “Hunger is NOT an emergency” because I wanted to plug it here. That post really resonated with me; it was a lightbulb moment for me. I thought, “YEAH! Hunger is NOT an emergency!” So why do I treat it like one?

Recently Lori discussed her thoughts on hunger and I related to that post too.  She talked about how she often has to wait an hour in order to feel “full” after eating before she decides if she needs second helpings. My post is about several things. First: HUNGER IS NOT AN EMERGENCY and second: I eat too fast.

When I was 250 pounds I wasn’t ever really hungry. It’s not like I ate all the time because I didn’t. I know that’s sometimes a stereotype about obese people but it was not case. I didn’t eat all the time but I definitely ate TOO MUCH all the time. I ate about three meals a day–breakfast, lunch, dinner plus I was a snacker. I wasn’t a constant snacker but if I ever felt a twinge I’d eat something.

Tackling the hunger while losing 100 pounds was surprisingly a lot easier than I had expected it to be. After I reached my daily calorie limit the kitchen was closed. I had surprising steel willpower (that I never knew I had before) and to tackle the hunger pains I started splitting up my food throughout the day. Instead of eating 3 meals, I ate 5. I’d save something from my lunch to eat as a snack later. Smaller meals, more frequently helped me a lot ad it’s something I still do now. I also drank water or sparkling water (which helped a LOT) whenever I thought I was hungry.

After I lost the weight and was working out a lot–training for races–I started to have the Hunger Emergencies. For me I wasn’t eating the right kind of food for a long time (bananas for example) and I was crashing hard. This caused me to go into a frenzy. I’d be irritable, cranky, jittery, foggy, I couldn’t make a decision to save my life, and the only thing I could think about was food. It was an EMERGENCY.

The feeling is uncomfortable. My stomach feels hollow, my moods radically change. It feels desperate. And I hate that. It’s hard for me to pull the plug on my hunger emergency and be calm and rational. I need to realize that it is NOT the end of the world, I’m not going to die if I wait 30 more minutes to eat.

It’s funny–I can go from zero (“I’m okay) to 100 (“MUST EAT NOW!!!!!!!!!!!”) in about 5 minutes. It’s like when the hunger kicks in it kicks in full-throttle instead of a gradual creep of hollowness.

One of the ways I tried to battle the emergency hunger was to carry snacks with me. I rarely eat them but just having them handy seems to make me feel better. I have snacks in my desk at work (to hopefully keep me from the Candy Room). I have snacks in my car for after the gym.

Car Snacks

I carry a small protein bar in my purse and in my gym bags. Sometimes it feels silly to carry snacks with me but it seems to work.

How I Stop the Hunger Emergency

1. Drink a ton of water and sparkling water (the carbonation helps my brain think it’s full instead of wanting to snack).

2. Eat slower. I eat too fast. But if I slow it down it helps.

3. I eat smaller, more frequent meals instead of three big ones.

4. I eat one of my snacks right before I work out because I know I’ll be famished when I’m done and getting into that “frenzy” mentality if I don’t.

5. Keep small snacks handy (like a tiny ziplock bag with nuts in your purse) just in case.

6. Eat smarter! For example, eating beans with breakfast has made an amazing difference in my hunger issues. So has not eating bananas as much and trying to limit my sugar.

7. I eat more satisfying foods. I found that I was hungrier after eating processed foods than when I ate whole foods.

8. Remind myself that it is “not an emergency.”

QUESTION: Is hunger an emergency for you? How do you tackle that?


A-Abstinence * B-Balance * C-Calories * D-Vitamin D *

It’s a Numbers Game

When it comes to losing weight, numbers reign supreme in my book. Counting my calories worked so well for me. But what are the pros and cons of using numbers in tracking progress? Like anything, it’s easy to get obsessed with something when it’s the sole focus for so long. I was focused on The Numbers for two years. I was counting all the calories I consumed. I was logging my weight loss progress weekly. But I wasn’t obsessed with the number until I hit a plateau I struggled to break out of.


Con: In the past I’ve mentioned the Elusive Goal Weight and how it often changes–which means you never really accomplish your goal, right?

Pro: Having a regular, weekly or monthly weigh-in keeps you on track. If you see a gain, you can try to counteract that.

One way to get the focus off the numbers when it comes to weight, is to focus on progress and process instead of the number on the scale. Getting too focused on what the scale says can lead to negative feelings, unhealthy eating and exercise habits and a cycle of “fat talk” for a lot of people. It happened to me. Which is why I decided to take a break from the scale for awhile.

The scale is a great tool for weight loss and maintenance. But not when it runs your whole life. Instead of using the scale to gauge progress, try measuring your body. Or using the holes in your belt as a barometer for loss/gain. Have a pair of “skinny pants” that you occasionally try on to see if you’re losing weight.


Con: This is where things get a little hazy for me. I have a hard time finding a “Con” for counting calories because it worked so well for me.

Not only that, when I DID take a break from counting calories for a few months I steadily gained weight. I told myself “I’ve got this DOWN. I don’t need to count anymore! I know how to eat.” Common Mistake. Many people lose the weight and then decide to stop doing what worked and slip back into old habits. I did. I wasn’t watching my portion sizes. I wasn’t counting my calories. My eyes were bigger than my stomach and soon my stomach was BIGGER. Ooops… I realized then and there that I would always have to count my calories. I’m okay with that.

Pro: I am accountable to myself every single day.

But maybe instead of focusing on eating LOW calories, focus on eating WHOLE calories. Basically this means limit the amount of processed food eaten. My focus for 2011 so far has been to eat Real Food.

I’ve slowly stopped eating processed foods and my meals with Michael have become much more basic: Veggies, Meat, Fruit, Dairy, etc. Simple foods like a salad, steak and steamed veggies. I feel healthier, I feel happier, I have less hunger issues and I am glad I made the change from low calorie processed foods.


Con: It can get tedious tracking every single workout. Sometimes you just want to go for a run, burn some calories, and go home!

Pro: By tracking the numbers of each workout, it’s easy to see when I’m slacking off or not working quite up to my potential. A good example of this is using my Heart Rate Monitor to make sure I am staying within my heart rate zone to burn fat. Why waste a workout if I’m not going to get the most out of it?

Other questions that should be asked: Are you lifting more weight in the gym? Is your recovery time faster? Does our heart rate return to normal quickly? Is your blood pressure in a healthy range when you go to the doctor? These are all great ways to measure health.


Con: Runners love numbers. PRs are broken all the time–for me it was nearly weekly that I beat my previous records when I was running a lot! Having a PR is a great feeling, but it doesn’t last because then you want to break THAT record. I used to track all my runs in an Excel Spreadsheet with my mileage and time. Whenever I logged in a new run and it was somehow less than my previous run, I’d feel deflated and wonder What did I do wrong this time? Why did something have to be wrong because I ran 30 seconds slower?

It wasn’t until I was injured and stopped racing/training/running all the time that I was able to finally get back to LIKING running. It was no longer a chore, or something that I had “to beat with a PR” every time I ran. Now I can just run for fun. I can run for fitness and if I run 3 miles instead of4 I don’t care. At least I’m running!

Pro: However, keeping track of the mileage and speed can show progress after hard work.

Maybe instead of miles run a better focus is on performance. How do I feel when I run 3 miles? How is my recovery? How do I feel the next day? I’m using these things as ways to compare my progress.


QUESTION: What are the pros and cons in tracking numbers in your life?