Feeling exhausted

   I have been feeling really worn out this week - mostly because of a busy week, so I haven't gotten as much sleep.  That really takes its toll when you are still trying to exercise.  I feel tired and a little sore.  In the past I have always used food to keep me awake when I am tired, but I just can't do that anymore.  It's not a recipe for success and it shows.

   I have appreciated our nutrition class as a reminder lately.  I used to think this was all about weight loss, but I keep reminding myself that it is not - it's about feeling empowered and in control . . . it's about having better mental health and long term physical health.  Mindy, our dietician spent some time talking about "Intuitive Eating", trying to listen to what our bodies are telling us, instead of emotional eating, which is where I have been for a long time.  She showed us a 10 point scale with 0 being starvation and no hunger pains and 10 being so full you are vomiting.  She said that at 3 (where you stomach starts talking to you - growling) is where we should be making plans for what we will eat and that at 5 (feeling satisfied, still enjoying each bite) is where we should stop.  Since it takes 20-30 minutes for food to get to our stomachs and for the message to get to our brains that we have eaten, we all need to slow down, and really enjoy our food.  I have tried to be more sensitive to myself and it has really helped me.  Planning what we will eat is also really important because otherwise, our eyes just take over, and we eat mindlessly.

   Our nutrition class also prompted me to push myself back towards the "choose my plate" model where half of what we eat is fruits and vegetables.  I may be staying within my calories but have noticed that I have a tendency to move towards carbs that do not fall in either category (like bread and crackers).  I feel like I have more energy when I choose fruits and veggies for my mainstay of carbs.  I can also eat a lot more.

   Hope that helps all of you and that you will find the power you need to make small changes to better your health too.