Stress Eating...My Downfall!

Oh…the downfall of stress eating!  Many people can relate to reaching for food when the stress starts to rise.  That is certainly a weak spot for me., and I had some weak moments this week.  Thursday was the icing on the cake.  As the day came to an end, and I was preparing to go home, images of sweets ran through my head.  I needed some “comfort” food and, for me, that usually means baked goods.  So, on my way home, I stopped by a local bakery to treat my stress.

I had many options at this delectable little bakery.  Some with very high calories, and some a little lower…but let’s face it – not many low-calorie, healthy options at a bakery.  I did settle for a chocolate chip, scone-like dessert over a sinfully looking chocolate cupcake piled with what looked like honey-glazed walnuts (small victory with that choice). 

Then when I got home, still feeling the stress, it occurred to me that this really isn’t the best way to deal with my stress.  It’s a temporary fix if it’s a fix at all.  That pause was enough to help me reprogram my old habits.  I put the tasty treat on the counter, made some hot tea, and headed to my comfy chair in the corner of my apartment.  There I sat in silence drinking my tea.  I gave myself a timeout, and it was just what I needed!

Now, I wish I could say that I didn’t eat my treat, but I couldn’t let it go to waste after all!  So rather than having it as a temporary stress relief, I had it as dessert to celebrate finding an alternative to treating my stress.  Now, if only next time I can have the powerful reframing moment BEFORE I make my purchase…

By the way, before I pat myself on the back too much, let me share my birthday treat I split with a coworker on Friday…hey, I never said I was a saint.  : )

Waffle topped with whipped cream, mixed berries and gelato
with a cappuccino on the side.  Y-U-M!

 Rethinking Stress

Tough day at work.

Your boss was a jerk.

Don’t let that get in your way.

Things didn’t go right.

You were hoping they might.

Don’t throw it all away.

You received some bad news.

You feel like you’ll lose.

Don’t let yourself be swayed.

You want to reach for some cake.

That solution’s a fake.

Provide temporary relief it may.

Just pause for a minute.

If you do, you can win it.

You know what you need to say.

“I know I am strong.

The stress won’t last long.

Tomorrow will be a great day!”

Is It Worth It?

Is it worth it?  I LOVE this question!  It has definitely kept me from some damaging and guilt-producing splurges.  It’s a routine that has turned into a habit that I contribute to my success with maintenance.  Sometimes the question keeps me from splurging, and sometimes the answer is “yes.”  In those moments, it’s important to indulge, and to do so guilt free.  Without those moments, we would not be able to stay on track. Those moments of oh-so-good pleasure from our favorite foods keep us from going overboard all the time.

Romance Bridge in Jinhae

Traditional Korean dancing at the festival

I definitely had some “Is it worth it?” moments yesterday at the Cherry Blossom Festival in Jinhae, South Korea (that’s also why this post is a day late).  There were tons of street food vendors set up throughout the festival.  I knew it wasn’t going to be a “healthy” eating day, but I also knew I didn’t want to TOTALLY blow it and go through the day with wild abandon.  So, for lunch I got a yummy snack of chicken-on-a stick marinated is some delightfully delicious sauce.  But after that, I was still hungry.  I had a choice between a spiral potato on a stick with some kind of seasoning or corn on the cob (of course…on a stick).  I opted for the corn on the cob in order to indulge a little more later.  Then “later” happened…we came across Turkish ice cream.  I had this at Korean village during my first week here and it was SOOOO DELICIOUS.  There was no way I was passing it up.  Was it worth?  Absolutely!!!!

Is It Worth It?

Hmmm…what do I want?

A little of this

And a whole lot of that.

Turkish ice cream...Y-U-M!

But “this” and “that”

Can quickly add up to fat.

I need to figure out

What it is I really crave.

Only then, in all situations

Can I truly be brave.

But how to a choose,

So the weight I will lose?

One little question

To choose between this or that:

Is it worth it?

Hmmm…and the answer is that.

Time to Face the Music!

It was time to face the music today!  I’ve been in Korea for about 5 weeks now and have not stepped on the scale…it was time.  So, I bought a scale, took a deep breath, and stepped on…I was pleasantly surprised to see that I have stayed within two pounds of my goal weight!  What a relief!?!

As many people know, I was worried about maintaining my weight over here because I have no idea of the calorie count or point count of the foods I’m eating.  Clearly, though, I’ve learned something over the past five years because I am maintaining.  As I reflected on what I’m doing to maintain, a few key things stand out:

• I’m paying more attention to my hunger signals.  If I’m not hungry, I’m less likely to eat.  Before, I tended to eat things based on how many points I have left.
• I’m having one big meal a day, and that’s usually lunch.  I make my typical breakfast (omelet with an egg, egg white, and veggies), and have a light dinner (often a salad).  The school lunch is usually pretty big and filling.
• I’m eating healthier foods and less processed foods.  In general, Korean food consists of a lot of soups and vegetables with various seasoning…and, of course, rice and kimchi. 
• I’m also not using artificial sweeteners anymore because you can’t get them over here.  I’ve often heard that they can contribute to weight gain but was never one to pay attention to that.  Now I’m beginning to think there may have been something to it...
• And, finally, I’ve been making sure to get activity in.  I do lots of walking to and from bus stops.  I’m taking taekwondo two times a week and joined a weekly badminton club with the teachers at my school.  I’ve also taken to Pilates, which is easy enough to do in my apartment.

So, all in all, it’s pretty empowering to see that I have indeed developed some healthy living habits over the years.  Habits that will stick with me and help me continue a healthy lifestyle.  What about you?  As you reflect on changes you’ve made over the years, what habits really stick out?  What helps you maintain a healthier lifestyle?

Since I'm feeling so empowered today, a little-known Gloria Gaynor song was my muse for this week's poem:

Inspiration for Today's Poem (er..re-written lyrics)

I Will Be Thin!

(to the theme of “I Will Survive”)

At first I was afraid I was petrified,

Wondering how I could maintain without my points to count.

But then I spent so many years

Changing what I had done wrong,

And I grew strong,

And I learned how to be healthy.

And now I’m good.

I’m right on track.

I formed some habits, learned some tips to help me wipe that weight away.

I should have done this years ago.

I should have searched to find the key.

If I had known for just one second how easy it would be.

But now I’m here, oh yes I’m here!

Won’t turn around now

Cause the weight’s not welcome anymore.

I am the one who is empowered to succeed.

I will not crumble.

I will not put weight back on my thigh.

Oh no, not I -- I will be thin.

Oh, as long as I know how to eat

I know I will maintain.

I’ve got all my life to live.

I’ve got more energy to move, and I’ll be thin!

I will be thin!

The Science Behind Korean Food

I need to share the science behind Korean food…it really is quite amazing!

As I mentioned in a previous post, side dishes are quite common with Korean food.  Often at a restaurant, they’ll bring about 7 different side dishes for the table to share.  A common side dish is pickles, which seemed a little odd to me, but I love pickles so am not complaining by any means.  During dinner with my Korean co-teacher one evening I realized why there are pickles.  Apparently, pickles produce extra saliva making it easier to swallow sticky, starchy foods like rice and pasta (who would’ve thunk!). 

Then one day during a school lunch, she explained why we had a type of seasoned grass (it looked a little like the top part of green onions).  This particular vegetable raises your body temperature, so it is often served with pork that apparently lowers your body temperature.  (Brilliant!)

And then there’s kimchi!  Kimchi is served with just about every meal (likely I like it…a lot).  It’s basically fermented cabbage or radishes (there are different types).  Because of the fermentation process, it’s rich in probiotics and good bacteria like what your find in yogurt.  Therefore, every meal has a side dish to aid digestion.  Another interesting thing about kimchi…it’s considered the healthiest food on the planet.  And I get to eat it daily!  Check it out:  http://www.health.com/health/article/0,,20410300,00.html

Ode to Kimchi

My food you do help me digest,

And of vitamins you are loaded.

The world has claimed you’re the best.

That’s certainly how I would have voted.

You are a staple at every Korean meal.

Garlic, peppers, vinegar and salt,

High in fiber and low in fat,

Taste and health—what a deal

My taste buds you do assault

More please…make it stat!

Finding My Stride!

Sorry for the delayed post.  I've been having Internet issues this weekend.

So, after last week's post, I felt a little more motivated this week to MOVE MORE.  I did join a Taekwondo class.  I'll be going twice a week with two other English teachers who live in my area.  I can tell that the Taekwondo will be really good for stretching and a bit of strength training, especially the legs because there is a lot of kicking involved.

I also got out on Saturday to enjoy the day and do some running.  There's a great walking path that is less than a 10-minute walk from my house, and it runs along a river.  I'm going to try to get out and enjoy the path at least twice a week.  I like to run interval style:  run for 4 minutes and walk for 2 (makes it a little easier than running for 30 minutes…my stamina isn’t built up for that).





My walking/running path

The view along my walking path

And, I've decided to change up how I usually exercise and give Pilates and yoga a try.  I enjoy both of those, but I haven't done them consistently.  I think they'll be a better choice than my usual aerobic videos because my apartment isn't exactly spacious, and I don't want to annoy the person below me.  I’ll just look on You Tube for various workouts. 

By the way, there are a TON of workout programs on You Tube for all levels of fitness, and there is a wide variety to help you mix things up:  strength training, cardio, dancing, Pilates, yoga, walking, etc.  Many of the videos are done by well-known fitness experts: Jillian Michaels, Denise Austin, Leslie Sansone, Chris Freytag, etc.  Do you use workout videos?  If so, what are some of your favorites?  Do you have a favorite instructor?

Instead of a poem this week, I’m sharing a link to a song that was in my head Saturday as I was running and getting back into an exercise groove.  I think it’s a good source of motivation to get up and moving.  It may just be my theme song for the month!  Check it out:

http://www.youtube.com/watch?v=Yu7i0fnmW64

Moving More

Okay…so I’m on my 16^th day in South Korea.  I’ve been in my new home for one whole week, and I’m still finding my rhythm.  It’s been busy as I get settled in, so I haven’t established a routine yet.  As a result, my exercise has slipped a bit.  I’ve only done a formal workout twice while I’ve been here.  The good news is I’ve done a fair amount of walking, and my clothes haven’t gotten tighter. : )

I do know that exercise is an important part of weight maintenance, though, so I need to be intentional about getting it in.  Walking is good, but I’d also like to find something that works my whole body.  And, as we all know, it’s better to find something you enjoy so that you stick with it.  So I have a few options that I’m throwing around.  I’ll see how they fit with my schedule:

• I’m looking into Taekwondo lessons (going to check out my first one on Monday).
• I found another teacher (Canadian) who’d like to get into running, and there is a great cushioned running walking/running track nearby that goes along a river.
• Volleyball is apparently popular over here.  I used to play all the time, so I’d love to get on my school’s team (many teachers at schools form clubs and play a few days after work).
• I still need to check out the hiking trails in the area…there are so many mountains around (more like big hills).

What about you?  What’s an exercise you really enjoy?  Have you tried anything new?  Have you thought about trying something new but haven’t done it yet?

Taekwondo demonstration at orientation.

Moving More

I have to move more

I have to get up

Find the motivation

To get off my butt

To keep on track

Maybe a friend

Someone I trust

On whom I depend

A schedule that fits

Something that works

Just do more than sit

Like walking to work.

When I’m off track

And down goes the energy

Gotta find something new

And get back the synergy.

Nothing too fancy

It’s easy to do

And then come results

Down a pound or two!

Okay…so I had to laugh when I thought about the key question of the week:  What causes portion creep?  How about a buffet in a foreign country whose foods I’m not very familiar with!?!  At my orientation in South Korea, all of our meals are provided in a dining hall…buffet style.  There are so many interesting choices – I just have to try them all!  One day

I even had fried octopus.  It was really good!  I’m sort of glad I didn’t find out what it was until after I ate it so that my perception wasn’t swayed in the wrong direction.

Confession Time:  I have not risen to the challenge of portion control over the past week.  Granted, I didn’t have very large portions of all the things I’ve tried, but Koreans eat a lot of side dishes with their meals.  Usually the side dishes are shared by the table but not when it’s buffet style.  Even with small helpings, I’ve definitely had my plates fuller than they needed to be. 

So…I could feel guilty and beat myself up, but that doesn’t get me anywhere.  Instead, I’m just going to enjoying trying new things and then get back on track once orientation is over.  By then, I should have a general idea of what I do and don’t like.  Hey, it’s important to figure these things out early on…right?

A sampling of Korean side dishes.

BE A PORTION PRO

How to be a portion pro –

It’s all about what you know!

It sure would be dandy

If portion tools were always handy.

At times we do have to eyeball.

So start with a plate that’s small.

Guesstimate using well-known hints.

Instead of seconds, grab a mint.

Resist the urge to pile it on.

And excess wait will soon be gone.

Learn to be a portion pro,

So your waist won’t continue to grow!