Tuesday, September 30, 2014
Today's blog of days #16 through #20 will complete the 10-day section on putting food in its place.
16. Nurturing power of food
Spangle has previously written that the first two bites of food provide the best taste and texture sensation. On this day she tells us that the first two bites are the only bites that provide nurturing (and not very well at that). I have personally found this to be true. So then, I wonder, why do I keep eating, all the while expecting the taste, texture and nurturing power to improve? Continuing to eat does not provide any more satisfaction or make me feel any better. Spangle says once I understand that eating more won't improve things, I will be able to retrain myself. Understanding that the first two bites are all I need is truly a huge challenge for me. I will need to work on this. Spangle suggests practicing this by eating just two bites of something and throwing the rest away. I can see that learning this important fact will take more practice.
17. Stop wasting food
I remember this day's reading really well. It's about the clean-your-plate message I heard as a child. There are still poor starving children on the other side of the world and I am still cleaning my plate. I can see that cleaning my plate isn't helping them! LOL! Admittedly, there are still days I clean my plate, but I know now it has absolutely nothing to do with starving children in third world countries, and now I don't always clean my plate. I am so glad I did not pass that message on to my own children!
18. Retrain eating habits
In this reading Spangle describes how to retrain clean-your-plate eating habits by learning to leave just one pea or one bite of food on the plate at the end of the meal. She tells us to gradually increase the amount of food left on the plate, first at home and then when we eat out. I am working to never clean my plate and always leave something behind. In this way I am taking care of my body and my health.
19. Eat reasonable amounts
Eating reasonable amounts involves understanding portions (how much a serving is), and weighing and measuring food intake. It is that simple. Most days I am doing this.
20 Half off special
Following up on day #19 Spangle instructs us about how to eat out when we cannot control the portions we are served. This is done by halving the amount of food given us by the waiter or waitress and taking it home to eat at another time. Although I have my moments, I am actually getting pretty good at doing this.
Information the author provides in the readings of these 10 days is helping me to learn to put food in its place.
Monday, September 29, 2014
Here I am back on the morning commute, writing this review of days #11-15 while riding the bus. Let's see how this goes!
#11. Two purposes of food
Intellectually, I remember the contents of this reading. Regarding application, many times I forget. Spangle reminds us here that the 2 purposes for food are to fuel our bodies and to appreciate the flavors. Spangle says to make sure that we make getting the right amount of fuel a priority. This is an area I will need to concentrate on more consistently, especially during times of extreme stress. Unfortunately, I did not remember this lesson so well last week and over the weekend. Doing so hurt my program. But today I am back on track and this review has been a great reminder.
#12. Fuel or filler
It is hard to admit it here, but last week was a week of adding filler to my tank. Oh yes, I did take care of the fuel on some of the days, but sadly, filler was the major focus. I've got salads planned for lunches this week and healthy foods for dinners. Breakfast is my standard daily protein shake and snacks are covered by last weekend's visit to the grocery store to pick up healthy snacks composed of fruits and cheese.
#13. Oops! I forgot to eat
Hopefully, I won't go for long periods of time without eating this week. I get off call on Wednesday morning (YAY!) and the meetings lined up for the week are not too bad. I should be able to follow my daily eating plan without too many problems (barring any unforeseen complications).
#14. Morning affects evening
This is an area which requires me to do continual work and focus. Let's face it, I am a late day/evening eater. I know that planning out my eating program for the day helps me manage this. In addition, when I clean my teeth after my last snack of the day, I do much better with limiting fillers.
#15. First two bites
This is another area where I need to focus. I often remember the fact that the first two bites always have the most flavor. However, sometimes I choose not to follow through as I should by stopping there. I have tested this theory about the power of the first two bites and it is so true for me. There is no more flavor in the rest of the food after the first two bites than what those first two bites contain. It is often hard to throw away the rest of the food (There's that message about "poor starving children on the other side of the world" still in my brain!).
I can do this!
Saturday, September 27, 2014
I may need to seriously reconsider this going back to work thing - maybe I was too hasty to think I could help out my coworkers until the new staff member was oriented and trained.
I had my "arm twisted' and agreed to take call this week - Big Mistake. I've been working since I left the hospital at 4:00 p.m. Friday afternoon (and compensation for "call" is less than waiters make without tips)!
This past week of work and this weekend of being on call has been extremely stressful and I have had tremendous problems staying with my health program! OhMyGoodness! I am not managing very well. I need to rethink this whole working thing.
Thursday, September 25, 2014
Well, today was not a whole lot better than yesterday. At least some of the circumstances were different, but things did not go as well as I would have liked. Tomorrow is Friday and I am hoping the week will end on a positive note!
The first thing that failed to go well today was that I wrote the first draft of this (long) blog this morning on the bus on the way to work. Unfortunately, I had blogged through only four of the days and was just starting the fifth day when I arrived at my destination and needed to get off the bus. The blog was lost in the time it took me to walk from the bus stop to the office! Sadly, I must admit that at times when this has happened to one of my previous blogs, the second draft never seemed to be quite as well-written as the first! So here I go again:
#6 Protect your program
This is the reading that helped me to understand that because my program was for me, no one would care any more than I about how well it went or how successful I would be at it. For that reason, I am the one who must protect it. This involves watching for situations where I know I am vulnerable to weakening. Such events would include gatherings of people whose goals are to get me to eat as much as they or events where the main focus is on eating. Thus, I should watch for people who continually encourage me to eat or entice me to try this food or that. Spangle offers a response to help me get off-the-hook by saying, "not just yet." I've thought of a few other possible responses, including, "later," or "I'm still figuring out what I want to start with" or "I'm still figuring out what I want next." "I'll get some in a few minutes" works, too. The author also recommends that I avoid discussing my diet because doing so often encourages eating. And I definitely do not need any encouragement to eat!
#7 I can do it!
I CAN do this. I can do this because I have done it before. What I need to do differently this time is to be more consistent and persistent with the components of my eating and fitness plans. I must become my own cheerleader. I need to flush those negative thoughts I have repeatedly and replace them with positive ones (reprogram my brain to think positively). I understand this is a lifetime program and to become more healthy and stay more healthy, I must continue on my program after I achieve my weight loss goal. I am totally determined! I can be successful at maintaining my weight after I achieve my weight goal. I have been successful at many other things. I can be successful at this, too! I CAN do this!!!
#8 Help me, please...
I am definitely NOT one to ask for help. I am a very independent person. I do not even know what kind of help to ask for, let alone how to ask for it. So if I am to ask for help from those with whom I live, there will definitely be a learning curve there before help is requested. Spangle suggests that I first decide what kind of help I want. She asks: Do I want words of encouragement? Do I want silence? Do I want help with cooking meals? And she suggests setting up agreements with those around me who can help, starting with, "It will help me if..." She also says to tell people what I don't want them to do.
Of note, DH is not much help; he is always pushing me to do everything for myself. However, I know my SparkFriends will help me. I have some really awesome SparkFriends that will be there for me, offering support and encouragement.
#9 Here's what I want
On day #9 Spangle offers a quiz with multiple answers to 5 questions designed to help me (the reader) figure out what kind of help I want.
1. If you see me eating something that is not on my diet plan, ask me in private if I've had a bad day.
2. When I am making progress, such as losing weight, never comment on my progress in front of others.
3. When I am struggling or gaining weight, tell me in private that you notice and really care about my struggle.
4. When I am making progress you cannot see (such as improving my self esteem), ask me in private how my efforts are going.
5. When I've maintained my weight (even though I may want to still lose more), ask me in private if I am struggling or feeling discouraged.
#10 Appreciate good support
Spangle writes that getting support involves give-and-take. She instructs that when others provide support, I should be willing to talk about what I am doing, what my plans and goals are. This is really challenging for me. I am definitely NOT one to talk about what I am doing or where I am with my program. It is extremely difficult for me to blog about my thoughts or my plans and where I am in relation to achieving my goals, even while using an anonymous pen name through SP! She coaches about receiving compliments graciously and about not diminishing the good things people tell me. Instead, I should respond in a warm and caring manner to affirm and appreciate what the other person has said to me. Also she coaches me to avoid setting others up by asking such things as, "Can you tell if I've lost weight?" or "Does this dress make me look fat?" Fortunately, I am not one to set others up like this because I do not like to discuss my weight problems with others.
This completes my review of days #6-10 "Set Up for Success."
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