Tuesday, October 21, 2014
As we have therefore opportunity, let us do good unto all men, especially unto them who are of the household of faith.
Galatians 6:10 KJV
Saturday, October 18, 2014
I've started reading Linda Spangle's Friends with the Scale. I am thrilled to be reading through it with the 100DWL Team and the book's author! I actually began reading the book about 5 days or so ago. I've not been able to blog about it because we have been so extremely busy at work and I am coming home exhausted, so I'm a little slow in catching up on the blogging part.
Chapters 1 & 2, on my current relationship with the scale: In years long gone, I was religious about weighing every day. But more recently, I think I've become okay with the scale as a tool. To me, the number on the scale is similar to a medical laboratory test that confirms a diagnosis. After years of scale use and abuse, I understand that there are normal fluctuations in the numbers. So I have grown to accept those normal fluctuations on my scale. However, I must admit that there are days I am disappointed when it confirms my departures (now known as "pauses") from my eating and exercise programs. But much as I would like to, I don't blame the scale. Neither do I dwell on the scale's number all day. It definitely does not define my mood. If it's up, I try to do better. If it's down, I try to maintain or further improve. In spite of my current attitude, I do think that I can benefit from reading this book with the team as I am certain there is a lot I can learn about using the scale.
Wednesday, October 15, 2014
I am finishing up my revisit of 100DWL's section on emotional eating today.
59. Heart hunger "insteads"
Spangle writes that yelling at the steering wheel or exercise will most likely work best when addressing head hunger, but other approaches are needed for addressing heart hunger. She tells us to be on the lookout for ways to address heart hunger by considering the type of need we are experiencing. This means we need to do our best to figure out the source of our feeling of emptiness. Some examples she gives are listening to music or reading a book when we are feeling sad or lonely. We might consider calling a friend, journaling about our feelings, or writing about our sadness in an email to a friend. Some other insteads are: a warm bath (hot tub!) or shower, stroking or holding a soft warm pet, crying to get out all the sadness, gardening, etc.
60 Create a stop sign
In order to use our "insteads" in place of food, we need something to interrupt that immediate response of reaching for food when we are feeling head hunger or heart hunger. Spangle suggests we create a "stop everything" response to help us manage our usual response of reaching for something to eat. She says we might try selecting from a few of our favorite "insteads," such as chewing gum, walking, or writing in a journal. Then to help us go for the "insteads" in place of food, she says to create stop signs, one for heart hunger and one for head hunger. On the stop signs we are to write or type three insteads for heart hunger and three insteads for head hunger. Then we are to pull out the stop signs when we need them and do three things from our lists. I have my stop signs and I have used them from time to time to do my "insteads."
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