Tuesday, December 10, 2013
To break the habit of overeating, I can face challenging eating situations in a "vulnerable state" or from strength.
A state of physical strength:
1. Get enough sleep
2. Eat every 2-3 hours
3. Stay hydrated
4. Workout daily
A state of physical vulnerability:
1. Not enough sleep. Note: if you're sleeping enough time, but waking tired, consider a sleep study
2. Coming to meals starving hungry
3. Not drinking enough water; thirst can be mistaken for hunger
4. Skipping workouts
Emotions can also leave you in a state of vulnerability to overeating. Even happy emotions like going to a party or vacation can lead to celebratory overeating. Emotions can be classified with FLAP (fear, love, anger, pain). I'll give you some examples, so you get the picture and can flap it yourself.
A state of emotional vulnerability:
1. Fear--performance anxiety, bad news, afraid to hurt cook's feelings, surprise
2. Love--celebrations with friends & family
3. Anger--revenge, Oh, I've stuffed lots of anger down with food!
4. Pain--grief, loneliness, rejection, sadness, self-judgment, regret, not wanting to "waste" food,
I have to think about this a little more, to decide what constitutes a state of emotional strength. My mental & emotional muscles need a little more flexing! If you have any suggestions, please post them.
"Strength does not come from physical capacity. It comes from an indomitable will."
- Mahatma Gandhi
Tuesday, December 10, 2013
Create this adorable holiday platter of eggplant penguin and his olive penguin minions.
â€¢ 1 can (about 16) colossal pitted black olives, drained
â€¢ 16 (give or take) small pitted black olives, drained
â€¢ about 4 ounces (1/2 of a standard 8 oz brick) of soft cream cheese
â€¢ 16 thin slices (give or take) of the fat end of a peeled carrot
â€¢ 16 (give or take) toothpicks
1. Cut a small triangular wedge out of each carrot slice.
2. Use a skewer or toothpick to push the narrow end of a carrot triangle through the wide hole of each small olive until it pokes out the narrow pitted hole.
3. Make a lengthwise slice halfway into each colossal olive. Gently hold the olive open and push as much cream cheese into the opening as you can, filling the olive. Use your fingers or a paper towel to tidy up along the edges of the opening.
4. Place a filled olive, large hole side down, on a carrot round, lining up the white of the cream cheese with the wedge cut from the carrot round. Use a toothpick pushed down through the center to hold the "chest" of the penguin to the "feet".
5. Push one head, "beak" side lined up with the "chest" and "feet" down onto the toothpicks.
6. Cover tightly with plastic wrap and refrigerate until ready to serve.
â€¢ Provolone cheese
â€¢ Yellow pepper
â€¢ Black Olive
1. Cut a thin slice off the bottom of the eggplant to make a flat surface. Cut the removed section into two slices for flippers. Break a wooden toothpick in half; press one piece into each side of whole eggplant and gently press flippers onto toothpicks.
2. Cut yellow pepper into 1-in. x 3/4-in. triangle for beak; attach to eggplant with a toothpick.
3. Attach provolone cheese circle with a toothpick for belly, and whites of eyes
4. Attach slivers of olives with toothpicks to make eye pupils
Monday, December 09, 2013
Sometimes when I'm having something really delicious, I go for seconds, maybe thirds, and this is a real results-robber! Since this is a problem during the month of December, with all the food at all the parties, I want to dig down deeper.
What's behind this kind of eating? Do I feel like this is the last lasagna (or insert your favorite food here) I'll ever have? It's like when someone's on death row, and they get their choice of last meal. I would make it something I love, and I'd just keep eating it until I'm stuffed. Who cares? It's not like I have to worry about my weight at that point.
In real life, there's going to be other lasagnas. And the first portion tastes as good as the last. Better even! Physically and psychologically, it feels better not to be stuffed. Sure, there was a time when I really enjoyed a salt-fat-cholesterol coma. But now I'm happy with a satisfied stomach that still lets me stroll around after dinner. Yes, yes, yes, I say not to beat yourself up if you screw up and overeat occasionally. Absolutely I don't, but I know it sets back my efforts, and I need to get back to routine ASAP.
On the other hand, having that success, of having just one portions, builds self efficacy. I get the feeling "I've got this." It changes the old stories I tell myself; you know: I have no control around lasagna, I love that stuffed feeling, the holidays are for eating, I always gain weight from Halloween to New Years. And I get to believe the new truths about myself: I take care of myself, my blood work is good because I have a healthy diet, I work out every day, I'm a gym rat!, I work out to increase my energy & mood instead of to lose weight, I've lost so much weight, I know what it takes, "a little bit is a lot a bit."
Finally, I can't approach the lasagna in a weakened state. I have to get enough sleep, eat every 2-3 hours, stay hydrated, and workout daily. If I don't get at least 7.5 hours I am cranky. Your needs may vary! I eat 3 meals, and 2 snacks (100-200 calories), so I don't get too hungry and chew someone's arm off. Really I'm a monster when I fast! Drink lots of water, because sometimes thirst is mistaken for hunger. And working out really relaxes me. They say it's as good as meds for depression!
I finally made an appointment with an orthopedist to get a shot in my left knee, which has been hurting 2 months. I thought I could rest it out, but it's not getting better. This is about taking great care of myself. If one of my kids had an injury, I wouldn't hesitate to get it squared away. I'm doing the same for myself because I deserve it. And yes, my DS26 told me to see the Dr 2 months ago, but I thought otherwise. He's coming with me, in case I can't drive home for some reason.
I'm going right before my vacation to Mexico, because I want to be pain-free when climbing the Mayan ruins, swimming with dolphins, horseback riding and standup paddle-boarding. Yeah, it's going to be an active vacation! I'll take lots of pictures.
What would you choose for your last meal? I'm thinking Philly cheese steak from White House Subs in Atlantic City.
Sunday, December 08, 2013
Do you want to see how much weight I lost? There are shorts that used to fit me, and I'm wearing them over my jeans!
Friday, December 06, 2013
I am so happy, grateful, elated, and tearing up a bit that YOU (because you're reading this) have voted me a Spark People Motivator! You put the wind in my sails! I feel like a champion! Thank you so much.
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