Tracking the “Untrackable”

HELLO, my fabulous friends! Long time no chat… i know i know, it’s pretty typical at this point. (I’m working on it, okay? lol). I won’t go into a ramble about that right now, instead, we will just jump right into today’s blog topic which is…

TRACKING THE UNTRACKABLE.

What do I mean by this?

Well… if you follow me on any of my various social medias (if you don’t follow me, what you doinnnnnn? You definitely should, duh, find my social media handles here), you know that since i moved down to NOLA, i am beyond obsessed with doughnuts… District Donuts to be exact.

I have been a “flexible dieter” for quite some time now so tracking my macros is nothing new to me. I am enjoying tracking at this time and i know that it is a really great way that i can continue to reach my goals without feeling restricted or deprived. Yes, i am currently in a cutting phase. However, this does not mean that i can’t still eat donuts, or other foods that i enjoy. I am not dieting for a show, or something super strict, more so just doing a “lifestyle” diet , for lack of a better word. It is a lot less strict or extreme than a bikini prep diet, so if i still want to go out and enjoy donuts i can easily do so.

But, because District Donuts is a local shop as opposed to a large chain like Dunkin Donuts, Tim Horton’s, or Krispy Kreme, the calories and macro nutrient breakdowns cannot be found on apps such as MyFitnessPal. Does this stop me from enjoying these donuts? ABSOLUTELY NOT.

So how exactly do I still enjoy these donuts, track them (or not), and still make progress towards my cutting/physique goals? Continue reading below.

*Please note, that this is more so my philosophy for everyday life, lifestyle “diets, and simply living… as opposed to something that needs more structure and accuracy with macros like a bikini competition prep.

  • The BIGGEST piece of advice i have for tracking untrackable foods, is find a food equivalent on MyFitnessPal, or online, that is a similar food or the same food, as the food you are going to be eating. For example, if I was going to be eating a glazed donut from district, i would search on MFP “glazed donut”. While the macros may not be exact, you can get the general idea.
  • Once you have searched the food item on MFP, take the time to look at several of the entries. Generally, i choose the item that seems to be the average. For example, if the majority of the entries have about 50 carbs, i would choose one of those food entries as opposed to one that says it has 25.
  • It is also important to use your common sense. By now, if you have been tracking for a while you know a little bit about the macronutrient breakdown of the foods you eat. Roughly estimating the macros for donuts is possible…. i would say at least 12 ish grams of fat, carbs depending on the complexity of the donut, and low protein at about 5 ish grams. Obviously this varies between what type of donut it is, if it’s filled, what it is topped with, etc…
  • You could also use the more manual approach and add the donut toppings individually. Say it’s a yeast donut with chocolate icing and peanut butter cups on top. You could add each part into MFP separately. Yeast donut + chocolate icing + peanut butter cup. From here you would guesstimate the amount of each. If a serving of chocolate icing is 2 tbsp and your donut appears to have two servings, add two servings. If it looks like there’s two crushed up reese cups on top of your donut, add two reese cups.
  • Some basic donut knowledge to throw in there: Krispy Kreme tends to be a “lighter” type of donut while donuts from say Dunkin seem to be more dense. So, if you are eating a more light and fluffy glazed donut, search “glazed donut krispy kreme” and go from there.
  • You also need to be okay with not being 100% accurate. It is important to realize that since you are roughly tracking, you might not be hitting your macros perfectly, but you are doing your best and that is okay! You need to be okay with estimating, enjoying your donut, and then be able to move on your day without stressing about whether or not you went over your macros.
  • If you are super concerned about going “too far” over your macros, or concerned with underestimating the macros, you can always overestimate. Tack on a few extra fat grams or carb grams into MFP. (You can add 1g of fat by searching “fat in grams” on MFP. Same goes for carbs and protein).

The above tips for tracking donuts, or other “ultrackable” foods may seem complicated or overwhelming at first, but i promise it does get easier each time you do it. I keep using donuts as an example (because let’s be honest, i have been eating them a lot lol) but these tips can apply to pretty much anything… from donuts to cupcakes, froyo, pizza, you name it.

I wanted to do this post to show you guys that it is possible to eat delicious foods that are difficult to track without stressing because the food doesn’t have a nutritional label attached to the back. Simply find a similar food item on MFP, use your common sense, guesstimate toppings and portion sizes, and ENJOY IT without stressing over the accuracy of the numbers. If you don’t want to track your macros or guesstimate, that is COOL too. There is a time and place for tracking and guesstimating and there is a time and place for just eating donuts because you want to.  Moral of the story? Just do what’s best for you, boo.


I really am going to try to get back into the swing of blogging on a regular basis so please leave a comment and let me know what you want to see. I am open to any and all suggestions so please don’t hesitate to throw out any ideas. The more ideas the better lol.

Please like and share this post if you found it to be helpful and be sure to subscribe so you don’t miss out on any exciting posts to come!

Thanks so much for taking the time to read my blog and keep checking back for more. 

Talk soon (promise),

PBANDLAURENKELLY

 

 

 

 

 

 

5 Tips For “Overcoming” Binge Eating Disorder

Hello, Friends! This is Morgan (Lauren is my twin sister in case you are new here and didn’t realize lol). It’s been a hot minute since I last appeared on Lauren’s blog, but I AM BACK!

My blog post discussing my struggle with binge eating received such amazing feedback and because of it so many people reached out to me about how they themselves have in the past/or currently are struggling with binge eating. If you haven’t taken the time to read that blog, now would be a great time to do so… You can check it out here.

While I am definitely NOT an expert, and would not at all say I am fully recovered from my eating disorder, I can no longer remember my last binge and I am no longer consumed with the self hatred I had for myself most of last year. Because of that, I do believe that I can maybe help others by offering some advice in regards to what has helped me with my binge eating over the past year.

FullSizeRender-4

Left Photo: July 2016 // Right Photo: May 2017


So here we go…

FIRST AND FOREMOST-FIND A THERAPIST:
One more time for the people in the back, FIND A THERAPIST!!
I whole heartedly believe that 96% of the reason I am in a much better place this year is because I found someone to talk to. I found it difficult to talk to my friends and family about what I was going through because I felt ashamed, embarrassed, and like they wouldn’t be able to understand what I was going through. Having a therapist gave me an outlet where I was able to talk freely without feeling judged, and where I could cry if I needed to. She helped me figure out WHY I was binging and how I could prevent binging in the future.

If you go to this website: http://therapists.psychologytoday.com/rms you can search for a therapist IN YOUR AREA that also ACCEPTS YOUR INSURANCE. While therapy can be expensive, I found it helpful to look at it as an INVESTMENT INTO MY MENTAL HEALTH. I tried for months “to fix my eating disorder” by myself and it did not get any better, it got worse. Remember IT IS OKAY TO ASK FOR HELP.

FIND YOUR SUPPORT SYSTEM: YOUR THERAPIST IS ONLY PART OF YOUR TEAM.
I also recommend talking to your family or close friends about what you have been going through. I have had family members (coworkers/nonfamily members) mention my weight gain (whether in a joking manner or not) and it literally crushed me inside. Typically if you explain your feelings to your love ones, they will be more respectful to your feelings and can be there for you in the future.
For example, after being more open about what I experienced last year, I now am able to text my sister when I feel myself getting in a ‘binge mindset.” She helps talk me off the edge and she helps remind me of my progress and that I am not alone. REMEMBER: THEY LOVE YOU AND WANT YOU TO BE HAPPY.

IDENTIFY TRIGGERS.
For me, I binged to avoid dealing with my emotions.
Something made me upset, I ate. Food made me happy (but only for a short time.)
Breakups, getting yelled at at work, stress, fighting with friends, money anxiety, feeling lonely, long days at work……. to name a few, I binged.
Then the day after a binge— I would typically BINGE AGAIN- almost out of habit.
Now when I am at work, I try to be more in tune with my emotions and what I am feeling. While being constantly around food its easy for me to reach for a cookie or 5 after my boss yells at me but I ask myself, “Do I really want this cookie or am just eating it because my boss just yelled at me and I’m feeling xyz….” If its because I am feeling xyz, I accept what I am feeling and I usually don’t eat 5 cookies.

** Now I am in no way saying don’t eat cookies, because cookies are delicious and there a few things better than a hot out of the oven, ooeey goey cookie— Im just saying If you’re eating said cookie to avoid dealing with your feelings it’s important to recognize that. And to remember that COOKIES WILL ALWAYS BE THERE.

Triggers for some people can also be foods.
I have never bought a bag of goldfish that I did not end up binge eating so as I result I just don’t buy them anymore or keep them in my house.

STOP RESTRICTING.
STOP RESTRICTING!!

Telling yourself you can’t have something only makes you want it more and will ultimately cause you to binge again. Last year while constantly binging I was also attempting to loose weight through IIFYM. While IIFYM is a great tool, it can still be seen as restrictive if the foods you want won’t fit into your macros. While my macros were lowered due to “dieting” to lose the weight I had put on binge eating, I was constantly telling myself I couldn’t eat certain foods which is part of the reason I would binge… Telling myself I could only eat so called “whole foods” until I drove myself crazy and would binge eat thousands of calories at one time. After I would binge, I would RESTRICT my diet, do extreme excess cardio, and then as a result I would binge again. ITS A CYCLE. YOU HAVE TO TRY TO STOP THE CYCLE!
Maybe eating without tracking could be helpful to you, intuitive eating, or perhaps try increasing your calories so that you won’t feel as restricted with your diet. You can also consult a nutritionist who would be able to help you. I personally never talked to a nutritionist but my diet took a lot of trial and error until I found something that worked for me.
I would also not recommend trying to loose more weight if you are already constantly binging. You keep binging because you keep restricting… Once again, its a cycle and you have to break the cycle.

Last but not least, FORGIVE YOURSELF AND UNDERSTAND THAT RECOVERY DOESN’T HAPPEN OVERNIGHT.

When I first started going to therapy I was hopeful that I would never binge again…. Unfortunately that wasn’t the case…

The only thing you can do after a binge is to let it go and start over.
You are not a failure and you are doing the best you can.
Forgive yourself when you relapse and just try to do better the next day… and the next day… and the next day.
All your efforts will continue to add up over time and before you know it, you’ll start to feel so much better. You are a work in progress.IMG_9705

Also helpful, INVEST IN A JOURNAL– It’s the perfect place to reflect on your day an
identify any positive or negative things that happened so you can identify patterns or keep notes of things to discuss in therapy

BOOK SUGGESTIONS:

Find Your Happy- DAILY MATRAS’ by Shannon Kaiser: A Very good daily reflection book to help with journaling.
Brain Over Binge- By Kathryn HansenThis book was recommended to me by other people who were struggling with eating disorders and I found it really insightful.


I was asked the other day “How I got back on track” and I found that to be a hard question to answer. It seems like the horrible things I was going through last year were so long ago at this point and somedays it still feels like last week. Recovery and progress take time but if I could offer you any advice I would just say: Stop restricting.. Address the issue(s) at hand and jump right in with trying to make it better. Avoiding the issue(s) will NEVER FIX anything and it also isn’t going to fix itself. Ultimately I’m glad that I took those initial steps in bettering my life.

Once again, If any of you have any questions at all or just need someone to talk to, DO NOT HESITATE TO CONTACT ME. I hope someone out there found this helpful and always remember… YOU ARE NOT ALONE. My email is morganbrooke027@hotmail.com OR you can DM on various social medias, my handle on Instagram is mbkellyy.

If anyone has any questions or topics they would like to see discussed here, on Lauren’s blog, regarding Binge Eating Disorder, please do not hesitate to let me know. I want to do several blogs in regards to BED in hopes that it can help at least one person who is struggling.

Hope ya’ll have a great rest of your day and talk soon,

Morgan

Today, I turn 26 and No, I still do not have my life together

Hello, friends! Today is a freaken awesome day because it is May 13th and that only  means one thing… IT IS MY BIRTHDAY!! And Morgan’s too, of course. In an effort to  post a blog that is a little more fun and exciting, i am going to share with you 26 random facts about myself. You may know some of these, you may not… guess you’ll have to read them to find out.

  1. I am a Starbucks enthusiast. My standard Starbucks order is a Venti Americano with two pumps skinny mocha and two sweet n low. Whether it is hot or iced depends on the environment and where i am drinking said beverage.
  2. I have a twin sister, duh. Most people would say that she is the “nicer twin.” Still taking polls on this one though… i would just say we compliment each other nicely.
  3. I suffer from RBF, also known as Resting Bitch Face. It’s a problem lol. I swear i am  really a nice person… my face just does a poor job at portraying that sometimes.
  4. I have a Bachelor’s Degree in Nutrition with a minor in Psychology. Yes, i am 26 and no, i still have no idea what i want to do with my life in regards to my “career”. IMG_0105
  5. I do not like to spend a lot of money on myself, however, i do treat myself to one
    thing… manicures. I very much enjoy a fresh set of claws and i am always a fan when people compliment me on my nails.
  6. I love going to the grocery store and spending money on food.
  7. My favorite hobbies include lifting weights and eating. I love trying new foods and new restaurants.
  8. I love to travel! However, i don’t think i get to travel enough. One of my favorite vacations was to Harry Potter World, several years back. Morgan and I are trying to go back this year because it has been WAY TOO LONG… so fingers crossed.
  9. I refuse to spend a lot of money on sunglasses because i always lose them or break them in like two seconds.
  10. I have two tattoos. The first one was a cursive L with a heart that i had done, with MorganIMG_0051 and my stepmom, when i turned 18. My second tattoo, from last week (oops…sorry mom),  is a rose with a quote that says “Do not be deceived by appearances, for beauty is found within…” I. Am. Obsessed. (I’ll post a better photo on my social media here shortly).
  11. I love pretty much all foods except cottage cheese and lima beans. GROSS.
  12. I dye my hair blonde (obviously). I just feel so much more like myself when my hair blonde and not brown. Brown hair is just so not me.
  13. My favorite football team is the Dallas Cowboys. I’ve been to two games and they were by far amazing. I actually know what i am talking about when it comes to football and this tends to surprise people.
  14. I just turned 26… but i am definitely old at heart. I enjoy drinking hot tea before bed and going to bed early. I rarely am up past midnight and i am usually in bed by like 10 lol.
  15. I work at the Cheesecake Factory- which was my favorite restaurant before i started working there. One of my life goals is to try all of their flavors of cheesecake and review them on my blog. Go check out my reviews thus far, here.
  16. I do not know how to tie a tie, despite having to wear one every day to my job. Someone teach me, please!IMG_9010
  17. I do not want kids when i am older. I don’t really like children…. i know, i know…. i am a terrible person. But i really do think i would be okay if i never had babies. I already have Lupin as my fur baby and she is more than enough for me.
  18. I am a firm believer that steak should never be cooked more than medium rare. I prefer mine rare and moo-ing. I literally cringe when people order their steak well done… like why??? WHY?
  19. If I ever get married, the plan is: to get married at city hall and have a big party afterwards with cake, food, and alcohol.
  20. Besides a twin sister, I have two little brothers: James and Kris. James is 15 and Kris is 13. They are both growing up way too fast and they are way too cute for their own good.
  21. My favorite season is summer because I hate being cold. I could totally see myself living in New York again at some point, if only it wasn’t freezing in the winter. I hate snow.
  22. My biggest pet peeve is bad tippers. Don’t get me started on that tangent…
  23. I have competed in 5 bodybuilding competitions. This is the 1st year that I am not stepping on stage. Part of me is sad but the other part of me is excited to enjoy donuts and cheesecake, travel, and focus on other areas of my life.
  24. I used to think donuts were overrated UNTIL i tried District Donuts here in NOLA. My life is forever changed. IMG_0180Duncan or Krispy Kreme… No… just no.
  25. Every year growing up, my family would go to Hershey Park in the summer. I love rollercoasters and chocolate, and my favorite candy bar is Reeses FastBreaks,
  26. My birthday is my favorite time of the year. May is the best month because there is always so much going on. I consider my birthday to be a holiday… please celebrate it, accordingly.

 

 


There you have it! 26 facts about myself… hopefully you learned something about me that you didn’t already know… if not, i guess you already know me pretty well lol.

Please leave a comment on this post if you learned anything new about me AND leave a comment and share with me, one unknown fact about you!

Thanks so much for taking the time to read my birthday post. The past 25 years have been amazing and i can’t wait to see what year 26 has in store.

Have a great day,

PBANDLAURENKELLY