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3 Ways to Break Up with Your Scale For Good – And Why You Will Be Healthier Because of It!

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“I just can’t quit you.” Have you ever felt that way when it comes to your scale? I know I sure have. To me, the scale is like the toxic boyfriend you know you shouldn’t obsess over, but you just can’t help yourself. My relationship with my scale used to be like a bad Lifetime movie. I’d hide from it, tell myself whatever it told me didn’t matter, but somehow it always worked its why back into my life, messed with my mind, and damaged my self-esteem.

Sound like a familiar story? I think most women can relate to this type of relationship with the scale at some point in their lives. So what should we do? I’m not advocating that we all toss our scales out the window or pretend they never existed. I do think weighing yourself can be valuable from time to time (and yes I do weight myself occasionally). But we need to adjust the reasons we choose to weigh ourselves.

When you are about to step on the scale, why are you weighing yourself? What are you planning to do with the information the scale provides? I have found from working with hundreds of clients (as well as my own personal journey with the scale) that we step on for two reasons: to verify our self worth or as a form of self-punishment. We let that silly number on the scale define us. If the number is low – hooray!- your day just got instantly better. Your self-esteem is boosted, you feel energized, you feel prettier, and you feel like you are more worthy. If the number is high -#?!$@!!!- you jump off, get pissed, and feel fat, ugly, and unworthy the rest of the day. Am I right?

Guess what? Before you stepped on the scale you were just as pretty or smart or thin or heavy as you were before that stupid number popped up. That number changed absolutely nothing about you. But unfortunately, our mind doesn’t always see it that way. If you know before weighing yourself that whatever the number tells you it will impact the way you view yourself, whether that be positive or negative, then your relationship with the scale isn’t exactly a healthy one. If this sounds like you, then it’s time that you break up with your scale (or at least part ways for the time being).

Breaking up with your scale can be incredibly empowering. I know before I broke up with the scale, I was terrified that if I didn’t weigh myself daily my weight would just balloon up. What happened in reality? After avoiding the scale for over a year, my weight decreased, my self-esteem increased, and I finally developed a healthy relationship with my body weight. Now I can occasionally jump on the scale to gauge where I am at (like when I want to see if I am back to my pre-baby weight), use the number as constructive feedback, and get on with my day. I can’t tell you how much better it feels to not let a dumb number rule my life or impact my day. And you can feel this way too- you just have to go through with the breakup first!

If you are ready to stop letting the scale rule your life, use these 3 simple steps to break-up effectively:

 

Place the scale out of sight

When I want to avoid binging on those cookies my husband brought home from work, I don’t throw them away. Instead, I just place them where I can’t actually see them. That way, I am not constantly reminded to eat them, but they are still there when I want to enjoy some. I use this same strategy with the scale. Place it somewhere where you don’t see it or have easy access to it. If you tell yourself you are not going to weigh yourself, but then the scale is right there in front of you as soon as you go into the bathroom, you will end up weighing yourself. Instead, hide the scale in the back of the closet. Its there if you need it, but you will have to go out of your way to find it.

Trust your body

This was probably what I struggled with the most when I wanted to stop weighing myself everyday. I feared that if I didn’t weigh myself and see that number in front of me, my weight would skyrocket out of control. It didn’t happen, and there’s a good reason for that. Before, when I would weigh myself, if the number was low I felt ‘skinny’ and often found myself ‘treating’ myself to whatever I wanted to eat. Then after I would do this, of course my weight would begin to creep back up. When I weighed myself and saw my weight was high, I would be almost too careful with what I ate. This led to deprivation, which ultimately led to overeating.

When I stopped caring about the scale, all of this went away. I ate because I was hungry. I stopped when I felt satisfied. I treated myself on occasion, but mostly I just wanted foods that made me feel energized and healthy. The yo-yo dieting, the deprivation and binge eating cycles, and the desire to ‘reward’ myself with food all went away. I was more in touch with my body and my needs, and my weight leveled off accordingly.

Use measurements that actually mean something

Here’s the thing. As a nutrition professional I cannot state that the number on the scale has no value. Tracking changes in growth, development, and disease status are all dependent on weight changes, so we cannot stop using the number on the scale completely. However, I have never seen any research that says a fluctuation in body weight of a few pounds up or down is an indication of a change in any sort of health status, negative or positive, in an otherwise healthy individual. So you are doing when you focus on those small changes on the scale is playing mental games with yourself (and driving yourself mad).

If you are eating well, exercising, and trying to improve your health then focus on measurements that actually mean something. The scale can go up and down for a number of reasons, like whether or not you went to the bathroom before you weighed yourself. Measurements like tracking your waist circumference aren’t so sensitive. This can help you to gauge body composition changes without messing with your mind. Tracking fitness changes such as when you can successfully bench a heavier weight or walk a mile a minute faster than you previously had are all ways to know you are improving your health.

 

So put the scale away, make a commitment to yourself to focus on how you feel from your efforts to eat well and be more active versus how the number makes you feel, and finally free yourself from determining your self worth based on a silly number.

 

Chocolate Raspberry Yogurt Cookies

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Chocolate Raspberry Yogurt Cookie Recipe

I shared these cookies with you last year, but since then I have worked on a little tweak that I think you will love even more. Okay, I can’t take all of the credit for the recipe adjustment. It was my little guy’s idea to transform them from standard raspberry oat cookies into chocolate raspberry cookies- and hey, who am I to argue with that? I am never going to say ‘no’ to chocolate!

I decided to whip up a batch of these cookies to help cut down on the amount of added sugar my family has been consuming since the holidays. Why do we need a bit of a sugar detox? Since Joey was turning 3, I decided to crack down on our potty training efforts. We have made little progress over the past six months so I decided enough was enough. Since I am home with the new baby right now anyway, it seemed like a good idea to start an intensive potty training boot camp (note to self: potty training a toddler while trying to soothe a newborn is NOT a good idea).

So the potty training crack down began and of course motivation is needed, right? Well I had exhausted the use of stickers, dollar store prizes, coloring books, etc and nothing was motivating this child. Then my husband introduced him to the Oreo cookie. Yes- we have a winner! This child will apparently do anything to eat an Oreo. And he doesn’t actually eat the cookie- just licks the cream in the middle (I don’t blame him, that’s my preferred method of eating them as well). So great, the Oreo was working and he was going on the potty consistently. The problem was the Oreos worked a little too well. He was now using the potty consistently every hour, avoiding accidents, and almost diaper free. And yes, he was requesting MANY Oreos for his efforts. 

A cookie here and there I am fine with. There’s nothing wrong with a little treat every now and then. But no 3-year-old should be eating a sleeve of Oreos! So I had to wean him off by finding a healthier compromise and these Chocolate Raspberry Yogurt Cookies were the perfect solution. They pack in real fruit, little added sugar, and provide a good source of whole grain and protein for less than 40 calories per cookie! You have to try them!

If you have a cookie-crazed child at home like I do (or cookie-crazed husband as well!) I definitely recommend making these together. Whenever you can get your child in on the action in the kitchen, they are more likely to eat what they have created. These cookies are so simple and fun to make, it’s the perfect recipe to get the whole family involved in making.

 

Chocolate Raspberry Yogurt Cookie Recipe
Print
Chocolate Raspberry Yogurt Oat Cookies
Servings: 12
Ingredients
  • 1 cup oat bran
  • 2 tbsp cocoa powder
  • 1 cup raspberries fresh or frozen
  • 1 each egg
  • 3/4 cup plain low-fat Greek yogurt
  • 1/3 cup sugar
  • 1 tsp baking powder
Instructions
  1. Preheat oven to 400 F. 

  2. In a medium bowl mix whisk egg and add in yogurt. 

  3. Mix together dry ingredients and add into egg/yogurt mixture to create a batter. Mix raspberries into batter until evenly distributed. Place 1 Tablespoon mounds of batter onto a lightly greased baking sheet and bake for 15-18 minutes, or until edges are lightly brown in color. 

  4. Serve warm or cool (keep leftovers refrigerated)

 

 


 

 

White Christmas Sangria

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I’m dreaming of a white Christmas… sangria… one that contains few calories …. Lalala….

 

Are you drinking of relaxing over this holiday with a delicious cocktail that won’t pack in the calories and sugar? Me too! That’s why I decided to combine my two favorite adult beverages (wine & rum) into a healthy slimmed down sangria that pairs perfectly with this week’s festivities. On top of it being Christmas Eve, it’s also Joey’s 3rd birthday (can you believe it- we have a treenager!!), so I figured I deserved some celebration time myself- you know to mark my almost 1 month anniversary of being a mom of 2! So yes, I need a drink!

You do have to prep a little to make this drink (it doesn’t take long, I swear) because you want to allow time for the fruit to defuse into the alcohol for a sweet taste. You can still make the drink with the fruit without allowing it time to defuse, but it won’t taste quite as sweet. So if you can, make this overnight tonight and it will be ready for you to enjoy all day tomorrow – of course if you start enjoying it too early it may lead to a very early bedtime for you. Hey, maybe that’s the solution to Joey’s sleep problems- just kidding!

I hope you and yours have a very Merry Christmas, a happy holiday, and of course a happy & healthy New Year! Enjoy!

 

Print
Slimmed Down White Christmas Sangria
Ingredients
  • 1 750 ml bottle Pinot Grigio
  • 1/2 cup fruit infused white rum I used Bacardi Razz
  • 1 cup 100% white grape juice
  • 2 cups seltzer water
  • 1 cup red apple sliced
  • 1 cup green apple sliced
  • 1 cup strawberries sliced
Instructions
  1. In a large bowl, place sliced fruit, rum, and wine and chill for 2 hours. In a large pitcher, mix together the fruit & alcohol mixture along with the grape juice and seltzer. Add 1 cup of ice to chill. Serve by scooping some fruit into a wine glass and pouring liquid mixture on top. Makes 12 servings.

Recipe Notes

Nutrition Facts (per serving) 95 calories, 8gm carbs 

*Remember if you have #diabetes, alcohol can increase the chances of hypoglycemia- drink responsibly, test blood sugar often, and never drink on an empty stomach 

Yum

DIY Kids Craft: Snowman Sock Craft

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Now that the temperatures have dropped below 20 degrees, it can be hard to get outside. As much as I want to bundle Joey up and let him run and play outdoors, it just isn’t safe to bring a two week old out into the bitter cold. I’ve been trying to do as much as possible to help Joey stay busy and burn off his never-ending energy, but he is still bouncing off the walls some days. One of the hardest parts about recovering from a cesarean section birth is that I am not allowed to exercise or lift Joey right now. He’s so used to me running around with him, I feel like we are both going a little stir crazy without being able to do our same activities. And while it can be easy to stay inside and watch his favorite cartoons, I’d really rather he isn’t camped out in front of the TV all day.

 

After exhausting activities such as coloring, play-doh, and painting, I turned to my awesome intern Kelly (of Kelly’s Knack for Cooking) for some fresh ideas. She never disappoints me! Today, she came up with the most adorable DIY craft that any toddler or young child would love. This Snowman Sock Craft is a great way to get into the holiday spirit and keep little hands busy. It only takes about 20 minutes to make and then provides hours of fun after as your child can enjoy playing with his new toy.

 

All you need are the follow materials below and the creativity to decorate a snowman.   You can really go multiple ways with designing your very own snowman, it really depends on the materials you find and use.

 

Materials Needed:                  

Directions: 

Pour rice into sock with funnel. Tie a knot with end of sock.  

 

Place pet costume on top of knot. Tie scarf around rubber band. 

Super glue buttons to make eyes and nose. Draw a mouth with sharpie or felt pen (have fun with it!) and sit your little snowman upright and enjoy! 

 

Note: Most items can be found at your local dollar store, helping to make this a low cost craft as well.  

 

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