There should totally be “lady size” burritos. It always amazes me that every person gets the same size portion in a restaurant, even people like my husband and myself. He’s ten inches taller than me and weighs twice as much as I do. In what universe would we eat the exact same size of meal?
Same thing with little kids. People are always hovering over them and telling them to finish what’s on their plate, even when they effectively have an adult-size pile of food. Maybe part of why kids will always prioritize snacks and treats is that they come in child sizes?
I’m 5’4” and I have a small build. I usually find that if I try to eat an entire restaurant meal, I’m in physical pain afterward, like a manatee that’s about to go into labor. I will feel ill and too lethargic to do much of anything. Meanwhile, Future Me is already opening the fridge and sadly looking for leftovers that aren’t there. There are several ways that I deal with the absurdity of 21st-century foodways, and one of them is to package up half the meal for the next day’s lunch. Another is simply to make small changes to my order. This is a lot easier than it sounds.
My hubby and I don’t eat out that often, partly because it makes it too hard to keep our weight under control, partly because we’re trying to become financially independent, and partly because... we don’t have a car. The only place within walking distance of us that we like is a local build-your-own burrito bar. (Not the national chain that’s renowned for putting people in the hospital with food poisoning! I wouldn’t touch their doorknob). The fact that we really only have one option we like is another help, because really, how often are you going to pay to eat the same meal at the same place?
The foil-wrapped imitation submarine in the photo is my hubby’s choice, a classic bean burrito. He asks for no rice in his. Just: “No rice, thanks.” The tortilla is plenty.
Mine is a “bowl.” I do like rice, but when they start mine, I just lean over and say “Just half the rice, please.” They give me one ladle instead of two, and it’s just right. Slightly less effort, slightly cheaper for the restaurant. Nobody cares. This way I get the amount of food that I want and I don’t have to throw any of it away.
I’ve tried saving half my Mexican food for lunch the next day, but it’s never really very good. The lettuce gets all wilted. Almost all of my meal is vegetables, because that’s how I roll, and also because I can eat a big meal in one sitting without feeling like I’m going to explode.
What’s in there? Lettuce, red cabbage, grilled onions and peppers, corn, jicama, mango, tofu, guacamole, mild salsa, cilantro, and of course the black beans and brown rice. SO GOOD.
I know what my hubby has under that foil because I keep his regular order on a note in my phone. Flour tortilla, pinto beans, grilled onion, salsa, lettuce, pico de gallo, and cilantro.
What’s most important here is what’s missing, or, where about two-thirds of our calories would have come from ten years ago.
When we were both obese, that amount of food seemed normal. It WAS normal, because everyone at every table around us was eating the same amount.
It also felt normal to feel bloated and sluggish after the meal, too full to do anything but lie around and watch TV.
Most people go out to eat because it’s fun. It’s fun! We like sitting around a table, laughing and talking and enjoying a delicious meal. It’s fun to choose from a menu, it’s fun to get appetizers and desserts and specialty drinks. It’s most fun of all to get up and leave the cleanup to someone else! What isn’t always as fun is making the connections, like we did, to our credit card debt and to our energy level and to our size. There’s also a connection between me wearing a white shirt and us choosing a restaurant with tomato sauce, but that’s for a different day. What we’ve found is that we can keep the fun parts of dining out - the laugher and conversation and the atmosphere - while dropping the bogus parts, like the debt and the tight pants. Just a few tweaks in what and how we order and we’re there.
We still order French fries occasionally. It’s rare, though, and by quantity we eat significantly more broccoli, cauliflower, cabbage, chard, and kale. We also skip the fries when we know they’re mediocre, just like onion rings are either awesome or horrible.
We never, ever, never ever never ever never ever order soda. Not anymore.
If we get dessert we usually split something.
Sometimes we split an entree and add a salad or side. When we do this, we tip the same as we would if we had ordered two entrees. This keeps the staff glad to see us when we go back.
Personally, I almost never order a soup, because restaurant soup is usually way too salty.
Neither of us eats any dairy whatsoever. No sour cream, no cheese, no whipped cream, nada. I haven’t touched it in over 20 years, and my husband quit when he started Weight Watchers and realized that even one ounce of cheese used up a huge amount of points. (He then memorized the list of “zero point” foods and gamed the system, or, lost weight and kept it off).
We try to stick to only one starch, either bread OR rice OR pasta OR potatoes OR a tortilla. It feels like combining two or more at the same meal leads straight to a major nap attack.
We almost never eat waffles, pancakes, muffins, or scones. I don’t like croissants or bagels and I can’t think of the last time I’ve seen my hubby eat either of those.
We go out to brunch maybe once a year. If we do, it definitely serves as two meals and we’re only eating dinner afterward.
On vacation, we’ve also started having just two meals. Sleep in, eat a late breakfast, and then eat an early dinner. Alternately, drink tea for breakfast followed by a proper lunch and a late dinner.
All of this might sound like a list of personal preferences. What could be more boring than that? The reason it’s relevant is that we’ve lost a hundred pounds between us. We started paying attention to what we eat and taking notes on how we felt afterward. Not just that night, but the next morning, and the next month. This is how we’re still able to feel like we’re indulging ourselves, without feeling punished afterward.
The Self-Love Experiment is a story about Shannon Kaiser’s exploration of self-compassion. This is a very raw, immediate, real look at what it’s like to do deep inner work. It will speak to anyone who has body image issues or who struggles with self-loathing. Hence, nearly everybody.
Self-compassion is the antidote to shame. Unfortunately, the first level of defense that comes from toxic shame is to convince the ashamed that they are undeserving of compassion, or anything good in this world. It always boggles my mind when I work with clients who are so convinced that they are terrible people, even though everyone else around them sees them as kind, sensitive, caring friends. Trying to love yourself when you feel unlovable must feel like ripping off your own skin, like a nakedness beyond nakedness.
Shannon Kaiser talks openly about her issues with depression, eating disorders, drug addiction, and body dysmorphia. If she could learn to love herself while fighting all of these demons, then surely there’s something here for everyone.
Something I found really intriguing in The Self-Love Experiment was the differentiation between the “rebellion self,” the “reward self,” the “protection self,” and the “lonely self.” These are aspects of the personality with different drives, and they explain a lot about coping behaviors.
This is a very approachable, yet multi-layered and complex book. There’s enough here that some chapters could keep someone busy for a year. If you’re a Feeler, if you’re dissatisfied with your life, or if you are ever mean to yourself, it would be a self-compassionate act to read this book. Try the Self-Love Experiment for yourself.
It never occurred to me that trying to change my outside world was a desperate attempt to feel better on the inside.
To stop loathing myself is to reduce the negativity and pain in the world.
Despite what you might believe about yourself, you are not broken, you are not your problems, there’s nothing to fix, you’re not off track, there isn’t something wrong with you, your insecurities are not hindering you, and your flaws don’t make you weak, unlovable, or unsuccessful.
I’ve always known myself to be a tightly wound, restless, easily bored person. I’ve had chronic sleep problems since I was seven. These are all subjective states. Now it turns out that there’s actually an objective metric that corresponds with these feelings. True to my alpha nature, my first instinct is to go after this metric with the full force of my competitive drive. Blast it! Chase after it! Force it to submit!
Considering that the metric in question is “resting heart rate,” I’m willing to consider the possibility that this project will require a different approach.
What happened? My husband went in for a routine physical. I asked to see his lab results, and he cordially agreed, because he has reason to be smug. He just turned fifty, but his blood work would be on track for an 18-year-old. His doctor asked what medications he was taking. Answer: None. Among all the other numbers, one stood out to me. My husband’s resting heart rate is 55 beats per minute. That is considered athletic at any age. Nice work, babe!
I looked at a chart showing target heart rates for various age brackets. Because I wear a smart watch, I had easy access to my own health metrics, dating back a couple of years. I was distressed to see that my own resting heart rate averages about 77 beats per minute. While my husband’s data put him in the Athletic category, mine is... Below Average for someone over age 65.
Part of what is funny about this is that we do have a chronological age difference, and it works in my favor. I’m seven years younger, and it looks like more. People are still routinely surprised to find that I’m in my early forties, rather than my early thirties, while my hubby is more, um, distinguished. From some of the looks we get, I suspect people think I’m more like twenty years younger than he is. If these casual bystanders were looking at our medical records instead, they’d probably think I was his mom.
Or his grandma!
The difference between us is that my hubby started in athletics as a preschooler. His mom put him on the swim team when he was just four. The picture of him in his tiny little trunks crushes my heart. He kept swimming until he was old enough to make the football team, which he continued through junior college. As an adult, he switched to roller hockey, followed by ice hockey, followed by armored combat. In between, there was basketball and wrestling and who knows what else. While he was doing all of that, I was, well, I was reading. Sitting on my butt and reading, unless I was lying on my side and reading. He was already winning before I even knew there was a game.
Granted, I’m competitive. I always want that A grade. Not only that, I want extra credit, I want to test into the advanced class, I want to be on the Dean’s List, and I want some sort of award at the end of the year. That’s just as true of my health metrics as it is of anything else in my life, from the amount of my retirement savings to how low I can get my electric bill. The first thing I do when I’m confronted with poor test results is to research. These days I think they call it a “rubric.” What does it take to get that A grade in this class? What are the inputs that make a difference? Can I debunk it or, rather, replace it with a more valuable metric?
For my thyroid disease, I found that the key was strenuous exercise. For my parasomnia disorder, I found that the key variable was blood sugar, particularly how late I ate before bedtime. For migraines, I found that the two main factors were my body weight and micronutrient consumption. I’ve beat health issues that were far more pernicious than a high resting heart rate, and I’m fully confident that I can make measurable progress here, too.
What am I going after?
According to mainstream information, which is where I always start, because I believe in a measurable empirical reality, I’ll be best off if I focus on:
When I still suffered from an Unfit Mindset, I would have locked onto that ‘stress’ item and completely ignored everything else on the list. Well, at least I don’t smoke, but that’s because I’m a cheapskate and I’d rather spend that money on vacations. To be honest, I don’t believe in “stress” as a concept. I don’t think stress causes things, I think stress is a byproduct of underlying physical conditions. I think this for two reasons; one, I’ve felt it as I’ve improved my own baseline state of health, and two, I’ve observed that the three most laid-back people I’ve ever met were a Zen Buddhist monk, a competitive all-natural body builder, and a CrossFit dude. I met two of the three when they were just regular people, before they committed to their chosen sports, and the difference was quite noticeable. They... blink less than other people. They seem to exist in this permanent state of slow-mo, where they could plausibly catch a housefly with chopsticks, or dodge bullets, or pause time and prevent automobile collisions.
I want that for myself.
Going back to the inputs that I can control, I already know that losing weight and exercising are effective. My resting heart rate used to be even worse, if you can believe that, in the low eighties. I remember a big wake-up call for me at age 29, when I walked up a single flight of stairs and started seeing black spots. I knew there were people in their sixties and seventies who were more fit than I was, because I’d met them. I even worked with a few every day. I’m much more fit now than I was as a teenager, which is partly very sad and partly really exciting and hopeful. I don’t have much weight to lose, as far as that goes, so I’ll focus on trying to add muscle. For a restless alpha type, I need to have something tangible, a target, so I don’t simply pace a path into my carpet.
Being a stress case is not fun. It’s not fun under the hood, but it’s also not fun for other people. I’m not good at things like relaxing, having fun, taking naps, sitting through a two-hour movie, or, honestly, even sitting at all. I feel constantly driven to be up and doing something. Accomplishing something. Finishing something. Getting completion on something. Now that I’m looking at these tables of resting heart rates, I’m starting to realize that maybe that endlessly restless feeling comes from my high heart rate. I’ve never had much success in talking myself into a different mindset. Maybe I can go at it from the other angle, and see what happens as a result of physical change.
Most “resolutions” are futile, just as most “advice” is completely bogus. My personal favorites are “everything happens for a reason” - THE most meaningless thing ever said - and the whole concept of “getting healthy.” Please tell me. What does that even mean? (Either one. The vagueness, it hurts my face). We pick a cloudy, non-specific intention like “get healthier” because it sounds psychologically more balanced than the alternatives, like “lose weight.” Speaking as someone who has done both successfully, I have a lot to say. Rant, rather.
The problem with “getting healthier” as a goal is that people are LESS likely to meet their health goals when they choose this as their intention. It has to do with the halo effect. Our culture makes a strong link between ‘healthy’ and:
There are a lot of people who would probably feel more of a sense of genuine welcome at the thought of a religious missionary coming to their door than they would at the thought of a conversation about “health” or “weight loss” or “fitness.”
Especially when we don’t have personal experience with these altered states of being, we find it impossible to imagine what that emotional or mental state would feel like. We can’t even begin to guess at the physical, other than sweat, soreness, and blisters. What story would we tell ourselves? All we have to draw on are guesswork, media representations, fictional characters, and our gut-level responses to advertising images.
What about health, though?
My fitness goals are at least half “moving away from” goals rather than “moving toward” goals. I eat in a certain way and move my body a certain amount because I’m deliberately trying to avoid specific inner states. I can’t alway feel that I’m on track, but when I get off track, the physical consequences come at me hard and fast. I get a rapid internal beatdown that demonstrates, once again, that I tend toward certain patterns. Patterns that are in my control should work for me, not against me. I can’t justify being my own worst enemy.
For me, it’s not a question of “healthier” but of:
Waking up several times a night with nightmares or, worse, night terrors
If you’ve never experienced a true night terror, it would be really hard to explain why this would be a motivator. Imagine waking up shaking and crying in another room, with no explanation of how you got there. Imagine someone having to pin you to the bed for three minutes because you were thrashing and screaming and you wouldn’t wake up. Imagine your heart rate doubling in fifteen seconds, launching you out of bed and onto your feet like you just touched a hot stove burner. After three years of that, I was humbled. I was ready to do anything to be free.
For the last four years, I was free. Free both of migraines and night terrors. Then, in the past couple of months, I’ve started experiencing alarming symptoms again. Flailing around in bed. Nightmares that last for two hours. Sitting straight up in a panic. About a week ago I got a headache with one of my classic migraine symptoms, jaw cramping. These two conditions don’t have anything to do with one another, as far as I know, but they are both signs that my system is out of whack.
I ate more sweets over the holidays, specifically dessert on two consecutive nights. I ate more in general. The weather got cold and I changed my default fitness habits. My weight crept up a few pounds.
Pop culture would say that I should lighten up, be gentle with myself, and quit caring about social norms or body image. (Assuming that I do in the first place, because I’m a woman, when actually I find body image norms to be irrelevant to my emotional world). Nothing about any of that remotely impacts whether I wake my husband up on a work night because I’m shouting in my sleep, or whether my eyelid starts twitching.
There’s a lot of standard, mainstream “health” advice that I either disregard, find irrelevant, or experience as harmful to my physical state. For instance, I hate coffee, I don’t care for chocolate, and alcohol doesn’t seem to work on me, so I ignore all the articles about their supposed health benefits. I don’t take a multivitamin for two reasons, one, because it’s linked to higher mortality from all causes, and two, because of consistent quality control issues turned up in independent lab testing. What they’re selling on the label is not always what’s actually in the bottle. I’ve tried a high-protein, low-carb diet and it made me feel like I ate wet cement. Not compatible with endurance sports! I gravitate toward strenuous exercise and endurance sports because they work better than anything else I’ve found when my stress level goes up.
I’ve never had night terrors on a night after I went for a run.
Where I’m going with all this is that when we look for “motivation,” the concept of “getting healthier” seems to backfire. When we choose literally anything else, such as “impress my cat,” if we find it personally meaningful, it works. I once coached a client whose goal was to look hot in an evening dress because she knew she was going to see her ex at a New Year’s party. She nailed her weight goal and reported back that she felt really smug and proud on her way home from the party. Worked for her.
Trying to escape a harsh physical reality, like a persistent skin rash, is usually more “motivating” for most people than an aspiration like a goal weight or clothing size. Emotional realities may work, too, depending on the person.
I would suggest tracking your metrics if you have issues with, say, irritable bowel syndrome, sleep apnea, gastritis, chronic pain or fatigue, or any mystery issue. This is especially true if you’ve felt that doctors were condescending and dismissive toward your concerns. Bringing them a health log with specific observations and health metrics occasionally tends to get their attention. It can also reveal patterns that you can observe and correct yourself.
When I started having night terrors, I did a ton of research. It turned out that, at the time at least, very little was known about it. I would have gone to a sleep lab, but I only had episodes about once every three weeks, with a pattern so sporadic and inconsistent that I doubted the lab would catch one in action. I talked to doctors who completely, rudely scoffed at me and told me I just needed to have better sleep hygiene. Nobody said, “watch your blood sugar and quit eating three hours before bedtime” or “stop eating sugar” or “do more strenuous exercise, at least 45 minutes per instance at least five days a week.” Those were the modifications that actually worked. I consider these behavior modifications to be objectively quantifiable and testable. That’s the goal with tracking health metrics.
Not some vague cloud of woo-woo and positive thinking - although I believe in both! When I’m experiencing a real-world, measurable problem that comes from my body, I want real-world, scientific approaches to get rid of it. I don’t want “healthier,” I want something specific that actually improves my life. When I make a resolution about my health, I want to know when I’ve completed it and what counts as “keeping” it.
Technically, I’m on Day 369, but who’s counting? I don’t have to count how many days in a row I make my activity goals. For one thing, I wear a fitness tracker. More importantly, my body counts. My muscles and my heart and lungs are tracking every step I take. I can’t lie to my own insides.
There is something really satisfying about scrolling back and seeing all of these completed activity rings. The design worked. When I first received this Apple Watch as a gift for my fortieth birthday, I was still gimping around after an ankle injury. My athletic pursuits included sitting around and muttering to myself while reading ultramarathon manuals. On the first day, the record shows that I walked 1,044 steps and burned 30 calories. Fantastic! ...for a baby...
I got my first pedometer over a decade ago. They were pretty primitive in the early days. All they did was track motion. You could game them by shaking them back and forth. They also reset if they got dropped, and mine fell out of my pocket so many times that I had to start using a safety pin. I got one with a clip and that kept falling off, too. Memories... I remember the first day I hit what I thought was an important fitness milestone, and I ran off to show my friends.
A THOUSAND STEPS!
Um, the goal is TEN thousand steps. A thousand steps is like a quarter mile.
Let’s just say I’ve come a long way in twelve years. When I started out, it took me months to build to walking a thousand steps in a day. My daily average for 2017 is 11,055 steps, 4.9 miles, four flights of stairs, and 48 minutes working out.
Another interesting tidbit is that my daily average calorie burn from physical activity is: 407. This is why it’s impossible to “lose weight” simply through exercise. A bagel is about 245 calories, and a Costco muffin is almost 650. I could literally add ONE snack or make ONE lousy, inefficient food choice each day and completely wipe out whatever I burned from my workout.
(Flip this by thinking like a marathon runner. “If I eat this muffin that is nearly as big as my head, I can run at least 6 miles later”)
I used to think I could just skip this whole thing, you know, standing up and moving around. After all, doctors had told me all sorts of things about my health that included “exercise intolerant.” There is nothing like a diagnosed thyroid condition to give one a get-out-of-gym-free card for life, am I right? Then I went to the mall with my Nana, who was 75 at the time, and I watched in dismay as she struggled to get on the escalator. She was still working, still driving, still living a full life in every way. But stepping onto an automatic staircase with a handrail was physically challenging and intimidating for her. Suddenly, I saw myself in this context, as a younger version of my mother and grandmother. This was to be my future, too.
Unless I did something about it.
The kind of exercise that I do today would not have been possible for my female ancestors. By that I mean that they would not have been allowed. Women were legally excluded from competing in races like I do, we were legally excluded from gym memberships like I have had, we could not legally go out in public wearing the kind of workout clothes that I wear today. This probably has a lot to do with why there was no feminine tradition of strenuous exercise in my family. I had no examples and I had no idea what to do.
Start by walking. Walk 1% farther and 1% faster.
Start by paying attention to what you do during the day. Not what you “do” as in how busy you are, but what you DO, as in how much you physically move your body around. Notice your range of motion. Visualize your path through life. Where do you go and what do you see? Same stuff all the time? Hmm, seems boring.
Looking back at my activity level in my twenties, I feel embarrassed. I don’t move around twice as much as I did twenty years ago, I move around more than ten times as much! Middle-aged me could kick younger me’s butt without hardly trying. I just wish, I wish, I wish, I wish there were a way that I could go back in time and teach Twenties Me everything that Forties Me knows. Maybe I wouldn’t have had to spend so much time feeling tired, ill, and trapped in chronic pain. We had a happy ending, though. The future arrived and brought some pretty great technology with it.
Just a few years from now, activity trackers are going to be available for everything. They’re going to test blood glucose and monitor our skin for sun damage. I predict that one day, gamers will be the fittest people of all, because they’ll be controlling their avatars with haptic body suits or some kind of hologram thing that requires leaping, rolling, and backflips. Until then, what we have now has been enough to get at least one sedentary, obese thyroid patient with fibromyalgia up and moving.
The lid comes off. Cookies! Each kind has its own specially shaped compartment. Chocolate covered cookies! Butter cookies! Rectangles! Tubes! Circles! I haven’t had lunch yet and they are just right there, a few inches from my hand. Free, chocolate, cookies. It’s not just that I could eat them, I’m supposed to eat them. Someone brought them in as a gift. They’re for sharing. Who would I be to reject such a thoughtful, chocolate-covered gesture?
I don’t eat any of the cookies.
Clearly I am a grinch. Guilty as charged. What kind of joyless, belligerent, terrible excuse for a human being would refuse free holiday cookies? I must hate having fun. Or maybe I hate watching other people have fun. Also, I must hate my body. Right?
The truth is, I don’t really care for chocolate all that much. Plain and simple. It doesn’t do much for me. Inexpensive chocolate is just gross. The last time I ate a grocery-store candy bar, it tasted like candles. Crayons, maybe.
There’s a lot more to my mutant ability to pass by a free box of cookies. I’m sharing because it was key to my total physical transformation. The reason for that is that cookies were one of my top trigger foods.
A trigger food is something that gives you a total case of swirly eyes. You don’t even make a decision whether or not to eat it; basically you take one look at it and it’s inside your mouth before you even realize your hand was in motion. You’ll eat it even if it’s low-quality or it’s been sitting around for a while, just as people in research studies will snarf down three-day-old stale popcorn while complaining about how stale it is.
My trigger foods were cookies, breakfast cereal, and rainbow-colored candies. My husband’s are white bread, pie, corn chips, and any kind of homemade baked goods. We were both serious cola drinkers, and we agreed to quit together, and fell off the wagon together, several times when we were dating.
The funny thing about trigger foods is that one person’s trigger is uninteresting to someone else. For instance, my hubby likes pita chips and I think they are gross. I used to date a guy who was obsessed with black licorice. I would eat cookies or cake for breakfast, a habit most people are much too smart to engage in. Now it gives me a headache just thinking about it.
Once upon a time, I worked for a bank in a big skyscraper downtown. In the lobby was a well-stocked convenience store. I would glance at it as I came and went, and I couldn’t help but notice the large, well-lit display of Pepperidge Farm Cookies. Oh dear. Ineluctably, I felt myself drawn inside, where I slowly took in each individual label. Gosh, there are so many different kinds of Pepperidge Farm Cookies. So many delicious flavors and all of them look absolutely awesome. We never got these when I was a kid. I bought a package and took them upstairs to my desk. No roommates or boyfriends would ask to share my nice expensive cookies!
I opened the package and carefully ate every crumb of one of these fine cookies, Milanos if you’re interested. Then I closed the package and put it in my desk drawer.
About a minute later, I opened the drawer, opened the package, and got out another cookie.
In the back of my mind was an intention that these cookies would last me a week or two. I thought of them as very expensive luxury items.
Needless to say, even after I moved the Milanos to the back of the drawer and locked it with a key, I got the mechanics of retrieving and opening the bag down to about two seconds. They were gone in two days.
The next fifteen years would demonstrate a conclusive link between my cookie consumption and my thirty-five pound weight gain.
There were other food habits I had to learn and unlearn before I finally figured out how to eat like an athlete. Pretty much mostly cookies, though.
I lost my taste for cookies, breakfast cereal, and other trigger foods at some point during my marathon training. I had assumed that cookies would fuel me past the finish line, and I definitely ate a lot of Nutter Butters and vanilla fig bars in the early days. Somehow, though, I lost my taste for sweets. Even sweetened dried fruit started tasting too sticky and treacly. Cereal tastes like baby food to me now. I just don’t want that stuff any more.
I still have strong associations between foods and celebrations. I still love to eat just as much as I ever did. My tastes have changed, that’s all. Sometimes I eat a cookie, and I look at it, feeling betrayed. “Cookie! Why u taste so boring!” I have to remind myself that my excitement over a particular food is not always matched by my actual experience. Usually it takes like three hundred attempts.
Now, the way I connect food to celebrations is to plan and cook a fine meal. I know I’ve won when I see someone pop up to get thirds. I know I’ve done well when someone insists on the recipe, and then cooks it next time I’m in town. I know I’ve done well when I can sit down, enjoy what’s on my plate, and not feel a sense of FoMO. I’m not missing out; there is always going to be a box of cookies within my reach, round the clock, twenty-four hours a day. I can if I want to, and most of the time, I choose something else.
It begins. I went to the movies on Halloween, dressed in orange and black, ready for a delightful afternoon of blood, guts, and scary clowns. What should I see before me but a large Christmas tree with a little pumpkin underneath? I have just two words to say about this.
I saw my first Christmas decorations for sale in stores a full two weeks ago. As of October 30 at the latest, my local grocery store was already displaying end caps full of Christmas-themed treats. I’ve come to expect that the tyranny of tinsel now begins in mid-October and continues to flaunt itself until the beginning of February. This is why I plan now for the inevitable bacchanalia of excess calories.
I used to refer to it as “putting on my winter coat.” I had finally started to realize that I always tended to gain a clothing size between Halloween and New Year’s. I’m not a bear, and I don’t hibernate, but go ahead and try explaining that to my thighs.
Later, as I started to read up on the food industry, I learned that most American adults gain their weight just a few pounds at a time, almost entirely over the winter holidays.
Let’s work this out. Gaining three pounds a year, every year, would equal fifteen pounds in five years, or thirty pounds in ten years. Does that sound true for anyone you know? It sure does for me. In fact, it was even worse in my case. I calculated that I would gain an average of A POUND A DAY every time I visited my family. Then I would keep it.
This is basically still true. I can also easily gain a pound a day on vacation.
My husband just reminded me that the winter before we met, he gained twenty-five pounds between Thanksgiving and New Year’s.
Me: “What did you eat?”
The trick is to plan around it. Just because I have a tendency, does not mean the tendency needs to manifest itself in its full form. Just because I lean a certain way does not mean I need to act it out in every situation. I’m not going out to put the ‘fat’ in fatalism. I like to eat, yeah, and I also like not having to spend three weeks burning off three days of smorgasbord. I like to eat, and I also like being able to wear the same size of clothing throughout the year.
It’s November First. Do I know where my honesty pants are?
I planned my Halloween candy purchases this year. I decided to buy a few higher-quality confections rather than a big bag of cheaper stuff. When it’s gone, it’s gone. (And I can either eat it in three days, or hoard it in the freezer, which is what I usually do).
November is not Thanksgiving, and December is not Christmas. These are special events that last one day, contrary to popular belief! I had my fill of candy on the day of Halloween, to the point that I truly did not want any more. On Thanksgiving, I’m going to eat a late breakfast, skip lunch, cook all day, and eat two large plates with at least one scoop of everything I want. There will be leftovers for the next two days, and that will be that. On Christmas and New Year’s, I’ll cook something fancy for dinner, and on New Year’s Day we’ll have Hoppin’ John. That’s it. That’s plenty.
In the past, my husband and I both would have basically spent two months eating until our faces went numb. Bags of leftover candy! Cookies! Special breads! Hot cocoa! Party food up the wazoo! I got sort of tired of that after I made the connection between my eating habits, my weight, and my various health issues. A lot of the stuff I used to love kinda quit tasting so good, especially after the Thanksgiving when I made two cakes and then ate about half of them for breakfast for a few days. As an adult, I don’t need to live out the food fantasies of Eight-Year-Old Past Me.
What comforts me now is cold-weather food. We live in a hot climate, and for six or eight months of the year it’s too hot to really use the oven. Right now, I can heat up the kitchen! Soups, casseroles, risottos, and other lovely, hearty meals are starting to sound appealing again. This is also the season when the really nice crucifers come into their own. The cauliflowers, cabbages, and Brussels sprouts start to get bigger and the chard and kale look like they have some real stamina.
The other thing that happens when the weather cools down is that it starts being appealing to run in the afternoon. The optimal temperature for running is 55 degrees Fahrenheit. I can count on our climate approaching that range for a few months. Running pairs well with starchy foods. My parents, they of the tempting kitchen, happen to live within a quarter mile of a 900-foot incline. When I visit, I go running up there, every day if I can manage it. My fall and winter visits often kick off my training season for the year.
There are two months left before the annual accounting that is New Year’s Eve. I take this extremely seriously as a watershed in my life. If not New Year’s, then when? As the old year winds to a close, I find myself looking over the Resolutions I crafted so carefully back in January, asking why I got through some of them so quickly and why I’ve procrastinated so long on others. One of these resolutions is to run five miles in a stretch. Often the majority of my progress happens in the end of the year, with the deadline looming before me. The reckoning is upon us!
It’s November. Past Me would have already started our annual weight gain and would just be getting started on a sack of candy. Past Me would already have loaded up on limited-edition seasonal groceries like holiday nog and peppermint cocoa. Past Me should have already been bagging up clothes that were no longer going to fit next summer, as we bloated our way through no fewer than eight clothing sizes. Present Me, after reaching down through time to slap ourself, has learned some lessons. Now I’ve already started on training for an 8k in March. Instead of a grocery list of extra calories with mostly sweet flavors, I’ve started on a reading list of thick and juicy novels. I’m homing in on my goals for the year and starting to daydream about my goals for 2018. I’m culling and sorting stuff for my regular end-of-year decluttering. ‘Tis the season for celebrating in ways that will make January Me proud.
One of the first things I noticed when I started doing clutter work was a strong correlation between space clearing and weight loss. Why is this? The reasons that people clutter up their homes are as many and varied as the reasons that people gain and lose weight. These are both very broad cultural problems that affect almost all of us, problems that people of the Dark Ages didn’t have. They couldn’t afford either the extra food or the extra stuff; material goods were expensive for most of human history. Only now do we have the luxury of having both more food and more stuff than we know what to do with! Perhaps the first reason that clutter work tends to trigger weight loss is that it causes us to pause and ask ourselves, Is this what I want for myself? Did I do this with my life intentionally?
Clutter has some common causes, all of which can also be seen as common causes of weight gain:
Consumer culture / recreational shopping and eating
Perception of busy schedule
Depression, anxiety, other mental health issues
Addressing any one of these issues has a ripple effect, where resolving the problem also resolves other symptoms of the problem. As an example, getting a handle on chronic disorganization may result in a better financial outlook as well as more time to cook at home. Going for the root cause always leads to unanticipated positive side benefits. Often we find ourselves saying, “If only I’d known this would happen, I would have done it sooner!”
Most of my clients don’t cook. This is reflective of our cultural moment, as statistics show that Americans now spend more at restaurants and bars than we do on groceries. When we cook at home, most of us are buying packaged and prepared foods, not cooking from scratch. You know what I think? Based on what I’ve seen, I think one of the main reasons that most people don’t cook is that their kitchens are too... Um... How do I put this? Basically I would hesitate to pop a slice of toast in most of my clients’ kitchens. It’s pretty common for people to stock up on what I would consider to be three months’ worth of food, and try to pack it into the kitchen space with double or triple the amount of hardware that will fit. Nobody is going to cook if the sink and counters are constantly full of dirty dishes and there’s no available counter space.
Making a stand about clutter will eventually affect the kitchen. When the kitchen is reclaimed, when the kitchen starts to be used in the way it was designed to be used, we start eating more rationally.
Intensive space clearing takes time. It shakes up whatever was the default schedule, a schedule that may have been consistent for many years. We snap out of whatever dream we’ve been in, we look around, and we realize that entropy has been happening all around us. Many of us work in a near frenzy, finding energy we never knew we had, sometimes having trouble stopping even when it’s late on a work night. We can spend hours without realizing that time is passing. These are the same blocks of time that we might have spent on screen time, perhaps snacking because that’s what we’ve always done. Changing our default activities tends to change our eating patterns, too.
Even my clients who live alone report power struggles over how they keep their space. Friends and family members want to stick their oars in. Space clearing is often the first time that someone has taken initiative in life, effectively saying, “I make the rules around here now.” This is major, because we give ourselves permission to say both No and Yes. Unintentional weight gain often comes from adopting the eating habits of our nearest and dearest, who are usually surprisingly insistent that we not change or reject food offerings. We have to eat the way that they do, or they won’t feel like they have permission to eat that way anymore! Put your foot down and say, “This isn’t working for me,” and all sorts of things happen.
Of course, sometimes both clutter clearing and weight loss are just natural side effects of recovery from an emotional crisis or a period of mental health issues. As we start to feel better, we start wanting better for ourselves, and that includes our living environments as well as our bodies.
Honestly, I think there’s a bit of woo-woo behind it. Just because we can’t objectively measure a subjective emotional experience doesn’t mean it isn’t real. There is something about the inner decision that It’s Time Now. When we feel the deep sense that change is necessary and obvious, it changes everything. We just feel different. We start to approach everything we do with a new awareness. As we start taking more initiative and agency, reclaiming our personal power, and reflecting this newfound strength in our external circumstances, it spreads. It does things. Little tweaks and adjustments happen without our always realizing it right away. How can this not permeate all our choices, food included?
My graduates report back some amazing changes. They fall in love, relocate across the globe, go back to school, change jobs, and take up old abandoned hobbies. Physical transformation is just another routine extraordinary process. Ultimately space clearing is an external manifestation of internal awareness. It’s one sign among many of an end to chronic procrastination and the beginning of a new drive toward creative action.
If someone had told me I was going to marry a jock, I wouldn’t even have bothered to roll my eyes. The only thing less plausible would be if they told me I was going to start walking around wearing a bikini with high heels. The fact that the latter doesn’t sound all that far-fetched anymore has a lot to do with the truth of the former. I fell in love with an athlete, and then he turned me into one. Sort of like being made into a zombie, except that you gradually get better posture and start moving faster.
I gained a lot of weight in my first marriage. Most people do. Marriage is usually an unspoken agreement that “I take thee and all thy flaws as long as you promise to ignore mine.” Let’s eat nachos and chill. My first marriage was so bad that always doing the exact opposite in my second marriage seemed like it might be a solid plan. What if, instead of just steadily gaining weight together, we made a pact to try to be a little more fit every year? Like, one percent?
I always hated anything even remotely resembling P.E. If there are roughly thirty kids in every grade school classroom, and one of them is the proverbial last kid picked for every team, then there are quite a few of us out there. I’ve been smacked in the head by nearly every type of ball, and once served a volleyball directly at our gym teacher’s butt, where it bounced off and flew across the room. That was my shining moment on the sports reel. If there was an all-American Olympic team for reading while snaffling sleeves of Oreos, I’d medal.
The first it ever occurred to me to maybe lose a couple of pounds, money was involved. My husband, a mere work acquaintance at the time, had set up an annual weight loss competition that the company wound up sponsoring. When I found out that I could win cash through any means whatsoever, I was game. All I needed to know was whether I could safely lose weight, and if so, how much. I had no understanding that I was clinically obese at the time. I didn’t care, either. All I wanted was that sweet, sweet munnah. The contest lasted for three months, and I listened carefully as my new work buddy taught me everything he knew about weight loss. I wound up winning over $200 in two years. Using cash prizes as a weight loss incentive was sheer genius, and it helped me trust this guy who formerly weighed 305 pounds.
We started working out together at the gym across the street. I’m not always very gracious about patiently listening while other people teach me things, but my new friend showed me how to set up all the weight equipment at the gym without mansplaining. We became workout buddies, which was great, because we were also lunch buddies and we tended to put away a lot of chimichangas.
At some point along the way, we realized that maybe there could be something more between us. This may or may not have had something to do with the fact that we’d both lost thirty pounds since we’d met.
We both gained back some of the weight while we were planning our wedding. On our honeymoon, we were sprawled out on the hotel bed after a decadent meal (with appetizers, drinks, and dessert, of course) when we saw Biggest Loser for the first time. That was our moment. Our honeymoon was the last eating-based vacation we took. Since then, we’ve planned our trips around backpacking and physical exploits.
I was the one who got us into running. I chose it as a sacrifice, the literal worst thing I could think of, because I knew if I asked for help then my honey would deny me nothing. I’d trick him into running with me! I had three angles: one, I knew nothing about running; two, I was terrible with maps; and three, I didn’t feel safe running alone at night. He came out with me for my first quarter-mile and he was still there when I got to six. It wasn’t until I started doing eight miles at a stretch that he dropped back. I had to do my marathon alone. This was the point at which I understood that I was no longer the student.
Marriage has been good to us. We’re both better people together than we used to be. From my husband, I learned everything I know about physical culture, about comfortably merging the identities of jock and nerd, about feeling at home in a gym. These things gave me a confidence and strength I never could have imagined. I returned the favor, introducing him to new cuisines, teaching him about health food and how to cook mystery vegetables. Our meals and our workouts are just backdrops to the endless conversation that is our marriage. I think sometimes we actually get through a workout while barely realizing we’ve done it, like running an errand, while chattering away about something.
The willingness to venture forth and meet someone in their world is so important to a relationship. My liking for this guy in spite of his off-putting interest in sports led me to become curious. What would it be like to feel like an athlete? What would it be like to actually enjoy this stuff? As he recognized my curiosity and openness to the unfamiliar, he stepped up and became more willing to explore my world, too. We were each other’s trainers. May we always be.
How much water should a person drink every day? According to my picky eater friends, the answer is zero, because water tastes bad. Everyone knows that if I don’t like the flavor of something, then it’s unhealthy and I shouldn’t put it in my mouth. The standard answer to the question of how much water to drink is: eight 8-ounce glasses, or 64 fluid ounces per day. Then the standard rebuttal to that is that we don’t actually have to drink that much, because we consume fluids in our food. I’m going to say that all of these answers are wrong.
It’s not nearly enough.
How much we need to drink depends on our size, our base exertion level, the humidity, the altitude, whether we’re traveling via airplane, what we eat, and what workout we may be doing. There are probably other factors, but these are the most noticeable.
I got an app to track my water consumption, because I was having a problem with getting cotton mouth right before bed. This intense thirst would make it impossible not to power-slam a big glass of water, which would then make it impossible for me to sleep through the night. It became my goal to pace myself, hydrating more in the morning so I could stop drinking water after 8 PM. Everything I do for my body is based around whether it improves my quality and quantity of sleep, because I have a very tiresome parasomnia disorder.
Now that I have a few months recorded, I see that I drink an average of 80 fluid ounces per day. The app set me a goal of 60 ounces based on my height, weight, and activity level. For the record, I am 5’4” with a small build and I live in a hot, humid climate.
Anyone who is taller than me, weighs more than 120 pounds, or exercises more than I do should probably be drinking more than that 80 ounces. Even more if they’re on any kind of medication.
It’s important to be skeptical, especially about outrageous health claims. There’s at least a million times more misinformation out there than there is quality information. Skepticism is an inner compass that can be used to experiment and test hypotheses. We can use this power of the mind to find ways to live a better, easier life. I was always very skeptical about claims that drinking lots of water is healthy, and I might go days at a time without actually drinking plain water. I was a big soda drinker instead. That’s what low-level skepticism can do for us. It can convince us that our terrible habits are good for us, because we like them and they come naturally to us, while at the same time convincing us that healthy habits are bad for us, because they’re annoying and they go against our proclivities. A skepticism that drives us further in the direction of our biases is not skepticism at all. It’s nothing more than a self-serving emotional validation tool.
What we want to do is to look at our results and try to amplify everything that is working well, while mitigating anything that is working less well. More of the good and helpful, less of the bad and painful.
The first thing that convinced me that maybe what I was doing wasn’t working so well was the idea that I could compare my results to the results of an elite. In this case, I’d be looking at elite athletes and at people with elite longevity, i.e. centenarians. What did these people do differently than I did? I noticed that athletic people universally all drank lots of water. I didn’t drink lots of water, and I was far from being an athlete. Correlation or causation?
What I learned when I started distance running was that hydration wasn’t actually a choice anymore. Intense exercise activates a thirst you’ve never known. It’s physically impossible to run for several miles and not feel thirsty afterward. You also start to learn that you have to drink before you feel the thirst. I felt vindicated with my hydration habits when I ran my marathon without bonking.
A Kaiser doctor told me once that dizziness comes from dehydration. I had called in to the advice line when I had the flu. In the past, I had had a problem with occasional random dizzy spells, and I’d even fainted a few times. That was back when I was working a full-time job while also attending school full time. It clicked for me that if dehydration causes dizziness, and I used to feel dizzy a lot, and I basically never drank water... maybe that was the answer? Maybe it was really as simple as that?
What I’ve noticed from drinking more water:
I used to always have dark circles under my eyes, and now they’re gone, even though I’m twenty years older
I sleep better, when I’ve had insomnia problems since I was seven years old
My skin is clearer
I have at least 10x more energy
I don’t crave sweets as much
I haven’t had a migraine in nearly four years, when I used to get them several times a week
I weigh 35 pounds less than I did when I drank soda instead of water
I’m stronger and fitter than I’ve ever been in my life
All of this could be a coincidence. Maybe it’s not my water consumption at all. Maybe I’m enjoying these benefits due to an astrological influence or a fairy’s blessing. Maybe it’s osmosis from living in a humid climate near the beach. Water is free to me, though. I can pour it straight out of the tap on demand. Drinking more water makes me feel better and helps me not get dry mouth at night. Why not do it? Why not test it out for a little while, at least?
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I've been working with chronic disorganization, squalor, and hoarding for over 20 years. I'm also a marathon runner who was diagnosed with fibromyalgia and thyroid disease 17 years ago.