Sunday, November 3, 2019

Noom Elephant Dialogues--Night Hunger


🐘: I’M HUNGRY!
πŸ•΅️‍♂️: There is hunger
πŸ‡πŸΌ: it’s late. Let’s wait for breakfast.
🐘: BREAKFAST!? I may wither away and die by breakfast.
πŸ•΅️‍♂️: There is fear
πŸ‡πŸΌ: Are we safe
πŸ•΅️‍♂️: we are safe
πŸ‡πŸΌ: We have eaten well today and we are home
🐘: I’m still hungry
πŸ‡πŸΌ: You’re a good elephant. We’ll have a good day tomorrow. How about some stretching.
🐘: πŸ™†‍♀️

Tuesday, October 1, 2019

I lost 60 pounds with Noom

Fruit!
Sensible breakfast
Portion size matters
Treats are part of the plan
Salad!
Budget for dessert!
In week 26 of Noom I hit my goal of burning 60 pounds of excess weight. Noom is an integrated weight loss app that incorporates daily articles, weigh-ins, food logging, daily steps goals, exercise logging, and social support with a group of Noomers who started around the same time, a group coach, and a personal goal specialist.

Most people on the program have a goal of losing one to two pounds a week. I went all-in with the program and have burned off 60 pounds. What drew me to Noom was that it was grounded in science and focused on long term sustainability. You are not on a diet you are focusing on modifying your diet to maintain a modest calorie deficit. Many lessons focus on hunger and the factors that contribute to the sense of fullness and all of the emotions and triggers around eating. Importantly, there is nothing that is off the diet, though you may decide that there are foods that "aren't worth the calories" for you. It's about choices and building better habits.

Adjust my shopping. More fruit, veggies, whole grains
For most of my life, 200 pounds was my hard upper limit that I would make sure never to cross. Then various factors conspired and I took my eye off the ball for a few years and blew right through that limit. For a while, I struggled to stay even, but every couple of years more weight would come on and I would settle into a new normal. When I hit 235 it was like a switch flipped and I was ready to commit to doing what it took, and I found Noom which was just the right approach for me.

I've logged over five hundred meals in a row, walked 9K steps most days, plus one other active activity: weights, yoga, biking, gardening.... I am feeling fit. Working towards a goal of doing three handstand push-ups.

I've developed a new relationship with food and hunger.

I am more aware of the triggers within me, and in my environment, and developed tools to respond to them more mindfully and healthfully.

It has helped to focus on limits while avoiding the sense of deprivation. Nothing is "off the menu", though there are some things I've decided just aren't worth the calories.

Tuesday, September 17, 2019

Noom Elephant Dialogues--Peanut Butter Pumpkins

🐘: I WANT Reese's Peanut Butter Pumpkins πŸ₯œπŸ«πŸŽƒπŸ˜‹
πŸ•΅️‍♂️: There is craving
πŸ‡: Remember we wanted to start eating healthy?
🐘: We eat healthy tomorrow. I WANT Reese's Peanut Butter Pumpkins πŸ₯œπŸ«πŸŽƒπŸ˜‹
πŸ•΅️‍♂️: There is rationalization
πŸ‡: How about we plan to have a Reese's Peanut Butter Pumpkin πŸ₯œπŸ«πŸŽƒ on Halloween as a special treat? That will give us something to look forward to.
🐘: Is Halloween tomorrow? πŸ€”
πŸ‡: Not quite. But we can get a nice healthful snack tonight. And maybe some stretching or a walk.
🐘: I WANT Reese's Peanut Butter Pumpkins πŸ₯œπŸ«πŸŽƒ NOW!😦
πŸ•΅️‍♂️: There is frustration
πŸ‡: I get that you are frustrated. That is real and valid. You like something that you aren't having right now. Can we take a deep breath and touch base with how are we feeling?
🐘: πŸ™
πŸ•΅️‍♂️: There is calm
🐘: I still want it. πŸ™
πŸ‡: I know you do. Let's find something sweet that will also be filling. πŸ“πŸ’πŸ‡πŸ‰πŸŒπŸ
🐘: πŸ“πŸ’πŸ‡πŸ‰πŸŒπŸI feel better now. 😊
‍πŸ‡: What a good elephant. How about that walk now?
🐘: 🚢‍♀️

Tuesday, September 10, 2019

Noom: The Stall

Stalls and Plateaus in weight loss are common. 

A plateau is a stall in weight loss that lasts for three weeks or longer. 
Keep focusing on the things in your control.
Celebrate Non-Scale Victories. 

I think of it as the body gearing up for another round of fat burning. 

I remember a stall around the 100 day mark. Upon reflection, it was actually a good transition time. I started to learn to rely less on measurement and more on my intuition. This takes time and is error prone but worth it. 

When you hit those big milestones give your body a chance to consolidate the victory.

At the moment, I’m on my sixth week-long stall since starting Noom in April.

But I try to focus on the big picture

All that said, feel what you feel.
Feeling irritated, frustrated, discouraged, disappointed, sad, even angry are all valid. 

The feelings you are having are real and valid.
You are doing something hard.
Hard things are hard. 
Underneath that discouragement is hope, hope for a healthier you. 
Underneath that hope is love. Love for those you care about, your life, and yourself. 

Each day is its own adventure.
Dig deep, you got this!

Sunday, September 8, 2019

Noom: Elephant Dialogues--RUN or RAMPAGE

RUN or RAMPAGE


🐘: RUN!? or RAMPAGE?! πŸ˜«
πŸ‡: One second. ... Deep Breath.
πŸ•΅️‍♂️: Nope, we're all ok.
πŸ‡: Easy there elephant. We're fine. We'll get through this just breathe.
🐘: Don't run? Don't fight? πŸ˜Ÿ
πŸ‡: No. we are fine. Let's just do the next thing.
🐘: Is the next thing curl up in a ball? Or EAT.ALL.THE.THINGS? πŸ˜‹
πŸ‡: Let's just scrub the next veggie. 

🐘🍠


Noom has helped me deal with my anxiety when it flares up. 
 Noom has helped me deal with my depression when it flares up. 
 But some days, when they both flare up, are quite a challenge. 
I lean hard into the system. I've noticed several times when I was at the cusp of a panic attack I was able to find the mindfulness to take a deep breath and check in with my observer to see if I was in any actual danger.
That helped. 

Friday, September 6, 2019

Noom: Elephant Dialogues--Fried Chicken

Fried Chicken

πŸ‡Rider: Hey, Elephant? We get to have Fried Chicken!
🐘 Elephant: Mm. I.Love.Fried.Chicken! πŸ˜‹
πŸ‡I know you do. That will be nice
🐘 Do we get a whole bucket? 🀭
πŸ‡We get to choose how much we can eat. To meet our goals, let's have some great sides: corn on the cob, tortilla soup, and Coleslaw.
🐘 All that with a BUCKET OF FRIED CHICKEN? πŸ˜‹
πŸ‡Well, the first bite is the best. Let's just have one piece, and plan to really make the most of it.
🐘 But, I.LOVE.FRIED.CHICKEN! 😬
πŸ•΅️‍♀️ Observer: There is anxiety.
πŸ‡I know you do. Isn't it great that with Noom we can have some?
🐘I guess so πŸ€”
πŸ‡How about I let you pick if you want to start with the chicken, or end with it.
🐘Hmm πŸ€”
πŸ‡While you think about it, let's go for a walk.
🐘🚢‍♀️


Inspired by a post by Molly: I’m making homemade fried chicken at the request of my visiting son.
My inner elephant is soooo excited! (It loves fried chicken!) I’ll have coleslaw and corn on the cob on the side. And I have some homemade tortilla soup to have alongside to take the edge off my hunger.
Ideas for how chat with the elephant?

Thursday, September 5, 2019

Noom it up: Burritos

Burritos have become a regular meal since I've been on Noom.

I usually make a batch of filling that is enough for 6-8 burritos. I'll make two burritos that day, and keep the filling to make meals on later days.

Burritos in Thee steps: 

Cook the Rice
Make the Filling
Assemble the burrito

Cook the rice: 

I use my instant pot. First I set it to sautΓ© mode (makes it like an electric skillet, or you could just use the stove if you don't mind one more thing to wash).
put 1 Tbs of butter and 1 cup of uncooked rice (I use short grain brown rice)
Optional: add some diced onions
Toast, stirring occasionally, until fragrant. 3-5 minutes.
Add two cups stock (I use home made chicken stock)
Set to rice mode (cooks for 10 minutes under pressure).
After the pressure is released, stir and take out one cup cooked rice for burrito filling, and put the rest in storage container in the fridge or freezer for later use.

Make the filling: 

SautΓ© some veggies (whatever is at hand: diced carrots, zucchini, ...)
Steam some Cauliflower Rice (I get it frozen in a bag. I follow the package directions in the microwave)
Rinse and drain one can of black beans
Combine: rice, veggies, cauliflower rice, black beans, prepared salsa  in a sauce pot and warm.
Measure out 2/3 cup servings, refrigerating unused portion for later meals.

Assemble the burrito

Shred some salad greens and toss with 1 Tsp of lime or lemon juice. 
Prepare some avocado (or guacamole if you wish)
Warm tortillas in microwave for 10 seconds. 
For each tortilla:

  •  apply 1 Tbs plain Yogurt (or sour cream, or hummas, or ...)
  •  some of the shredded lettuce
  •  some avocado
  •  2/3 cup of the filling (adjust  if you like smaller burritos)

Another Example:


Shredded chuck roast, low fat yogurt, rice & quinoa cooked in chicken stock, salsa, black beens, zucchini, carrots, hot sauce. Served with a side of grilled asparagus.