Irrelevant

Thursday, March 17, 2011

I have been thinking a lot about Dr. Beck's "NO CHOICE" technique in the Beck Diet Solution. The idea is that I have ALREADY made a choice, to stay with my food plan, and thus no decision remains to be made.

Lately what helps is to tell myself, "That is irrelevant to me." My youngest left several yummy leftovers from her snack RIGHT BESIDE ME. Grimace of self-pity. I caught sight of it from the corner of my eye, looked away and told myself "Irrelevant. That food is irrelevant to me." Thank you, Lord, I got busy with something else. But I didn't linger over a decision, which is what often sinks me.

One place I have to go a lot has a very alluring coffee bar with treats. For a while I'm pretending it's a shoe repair booth. Not relevant to me. I don't even need to feel interested.

  

  Member Comments About This Blog Post:

MAMASUDS 3/21/2011 3:07AM

I used your strategy of "irrelevant" this weekend. Thanks! It works wonderfully for chocolate covered peanuts. Report Inappropriate Comment

MLROBINSON 3/19/2011 10:16AM

I love that! Thanks for sharing it. I needed it today. Report Inappropriate Comment

JIBBIE49 3/19/2011 12:46AM

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BLUESKY_321 3/18/2011 11:02AM

Love this! Thanks for sharing and giving me a new tool to use! Report Inappropriate Comment

NANCY- 3/18/2011 8:18AM

Using that resistance muscle will become easier with practice and time. You Rock!!! Report Inappropriate Comment

LILYBETHSMOM 3/17/2011 8:05PM

That really is a very helpful tip. It can be so hard when you have a house full of people eating whatever they want and you're sitting there trying to make healthy choices. I finally decided to make my own cupboard. That way, when I'm doing my late night snack rummage, I won't come across any bad food choices. I even went so far as to make my own freezer! But what can I say???? It really does work! Blessings & Healthy Eating! Report Inappropriate Comment

WATERMELLEN 3/17/2011 6:21PM

THIS IS SO CLEVER!! I can just imagine myself saying, "Totally irrelevant!" "Not even on my radar." "That decision has already been made, actually: not interested." Yeah. I don't do doughnuts. Report Inappropriate Comment

MAMASUDS 3/17/2011 4:03PM

Wow! A shoe repair booth. I will need to remember that one. As I type, my daughter left a really yummy looking hot cross bun beside my computer and I was contemplating if I should eat it or not. Thanks! Now it is just a paperweight - or atleast it will be by the time she gets up in the morning. Ha! Way to hang in there. Congratulations on staying in range. Report Inappropriate Comment

Oh Well . . . [Quote Digest 22]

Wednesday, March 16, 2011

I have given myself permission to not feel responsible for my mother's negativity.
- from MISSY7KIDS blog 4/22/10

Life is too short for drama and petty things . . .
- from an anonymous quote, given by Qwander on signature

  

  Member Comments About This Blog Post:

JIBBIE49 3/19/2011 12:47AM

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BIGLITTLEWOMAN 3/17/2011 2:22PM

Our past does shape us but does not define us. We are Right Here, Right Now. What an empowerment. Report Inappropriate Comment

NANCY- 3/17/2011 9:22AM

That first one is tough to wrap around, but is all too true. Drama... ah drama! Remembering to breathe is so much better. Thanks for sharing these. Report Inappropriate Comment

BLESSEDMAZARS 3/16/2011 10:39PM

Definitely words to live by. Thanks for sharing! Report Inappropriate Comment

WATERMELLEN 3/16/2011 7:21PM

Too true. We're going to go for the gusto, instead!! Report Inappropriate Comment

Out of Sight

Wednesday, March 16, 2011

Amazing experiment from Mindless Eating by Brian Wansink:

"The convenience of a food can also lead us to seek foods that are most convenient. One cafeteria tested this by leaving the lid of an ice cream cooler closed on some days and open on other days. The ice cream cooler was in the exact same location, and people could always see the ice cream. All that varied was whether they had to go through the effort of opening the lid in order to get it. Even that was too much work for many people. If the lid was closed, only 14% of the diners decided it was worth the modest effort to open it. If the lid was open, 30% decided it was ice cream time."

My experience definitely runs true to the research. Few things tempt me when shut away. If something is left out on the counter I have to make a conscious (hopefully responsible) decision. I'm not my strongest right now. If the package is sitting open, I struggle. Sad but true.

From a long run of good decisions last year, I know Beck is right. My resistance muscle will get stronger. As I keep saying, No Choice, and stick with it, the force of temptation will ebb.

Tonight I remembered that my sister would be calling and I'd be on the phone a while. With God's help I put away the half-full snack bowl my son left out. I did become more alert after last night's mindless munching!

[I got the quote from this location: www.mindlesseating.org/pdf/FBL_Booby
-traps.doc
I don't know who posted it, but it has an amazing discussion/application guide related to the book. The book itself is fascinating.

  

  Member Comments About This Blog Post:

JIBBIE49 3/19/2011 12:47AM

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MAMASUDS 3/17/2011 4:09PM

For a while, I was keeping the pringles can in the same place as the spaghetti noodles - afterall, they are the same shape. Bad idea! Every time I reached for the spaghetti I was tempted to open the Pringles. The other thing that helped with the pringles is the rule that we only open a can if we are going to split it up and share it with the whole family. No half-eaten cans of Pringles sitting around. Report Inappropriate Comment

NANCY- 3/17/2011 9:41AM

I have tried to make healthy eating convenient. It works with my boys. Report Inappropriate Comment

WATERMELLEN 3/16/2011 7:27PM

Managing my environment by hiding my most tempting trigger foods (old cheddar cheese, peanut butter, potato chips) has been key: when they are out of sight, they really are pretty much out of mind!! When we think how hard our evolutionary ancestors had to work for food -- especially the sweet/salty/fatty foods we are biologically programmed to crave the most, climbing trees after honey or walking miles to the ocean salt licks or chasing down a fat deer etc. -- and how easy it is for us to get way more cheap food than we need in the snackfood aisle -- it's easy to understand why so many of us battle with weight. Even remembering what my grandparents' home was like 50 years ago -- no electricity, wood stove, hand water pump down the hill, garden out back, chickens and a cow to be milked -- it's easy to understand why they were NOT fat although home-made cookies and doughnuts were served pretty regularly! Report Inappropriate Comment

Put it Away

Tuesday, March 15, 2011

To avoid mindless munching, when I've had enough, I have to remember to immediately put away what is left.

I was pleased to feel satisfied and make the choice to put aside a good amount of the stew I served myself at lunch. But it was still on the counter. In a few minutes I was called to the phone to discuss some complex logistics, and when I hung up, I was genuinely astonished to see that I had eaten what was in the bowl! Arrggghhh! Didn't enjoy it, didn't even NOTICE it!

Oh well, it was a good learning experience!

  

  Member Comments About This Blog Post:

BLESSEDMAZARS 3/15/2011 9:11PM

So very true! I've done the same thing recently. A bowl of strawberries was sitting on the counter. (Thankfully it was strawberries and not chips or something worse.) Next thing I know I had them gone and didn't even realize it. Mindless eating is not good. I'm glad I'm not the only working on it! We WILL conquer it! Report Inappropriate Comment

BIGLITTLEWOMAN 3/15/2011 4:21PM

And you didn't even get to enjoy it!! Darn. I've taken a hint from Biggest Losers and started to chew gum when 1. I'm in the grazing mood 2. When I'm cooking Guess what? It works. First of all, the mint is refreshing and just kind of wakes me up. Secondly, if I want to eat or taste something I have to remove the gum. That alone is enough to engage my brain into thinking mode... Do I want this, or not? The gum forces me to be mindful. You are right about putting it away though; out of sight out of mind. Report Inappropriate Comment

MOM-OF-SIX 3/15/2011 9:00AM

Great advice! Thanks! Report Inappropriate Comment

WATERMELLEN 3/15/2011 7:36AM

That "automatic eating" thing is a huge struggle for me too: my sympathy! What has helped me the most: Beck's inflexible rule that I eat ONLY SITTING DOWN, slowly and mindfully . . . But on the other hand, good work in setting aside the portion you no longer "wanted" in the first place!! Report Inappropriate Comment

MAMASUDS 3/15/2011 2:34AM

Bless your heart. My hubby is a telephone muncher. Never fails, when he gets a phone call, he starts munching. Too bad we have cordless phones now and I can't keep him tethered to his desk. Recognizing the problem is the first step in correcting it. Praise the Lord for a new day. Lets make tracks and leave this one behind. Report Inappropriate Comment

FRIENDOFBACH 3/15/2011 12:08AM

Don't worry about it, you can't change the past. Just work on the present and the rest swill take care of itself. Report Inappropriate Comment

Action Statements

Thursday, March 10, 2011

I had to talk to myself a lot today. Don't know why some days my excess pounds get me really upset and other days I don't let it drag me down. Today by God's grace, and definitely thanks to all the healthy kinds of talk I've been hearing from you friends, I focused on writing down WHAT I CAN DO about it . . . instead of loathing my current form and bogging down in lethargy. I need to lose at least fifty pounds, and that seems overwhelming. I'm upset that I'm not staying in calorie range right now. But I made myself list some behaviors I CAN DO, to give myself some hope and encouragement.

I can take water everywhere and keep drinking.
I can eat my sandwich open-faced (no top bread).
I can ignore leftover food, even if no one else is going to eat it.
At group events I can do an active task instead of sitting around.
I can face the reality of my obesity so I can take steps.
I can wait for eating until my next planned food.
I can put essential items away so stress is reduced.
I can keep my goals clearly in view, and know they are worth it.
I can relax and enjoy food without a book or TV.
I can take my vitamins just because I should.
I can make myself drink enough water even when it's not enjoyable.
I can stop eating when I start to feel early fullness.
I can track everything I put in my mouth.

These are things I CAN do, and I'm allowing myself to feel good about that.

  

  Member Comments About This Blog Post:

BIGLITTLEWOMAN 3/12/2011 2:33PM

That final goal seems so far away sometimes. One thing I do like about WW is that they gave me a 5% goal and a 10% goal. Then I don't look at the final bottom line, I don't even think about it. I am simply working toward the 5% which feels very reachable. You are beautiful. Each day is a gift so we may as well work at appreciating every minute of every one. Today is full of opportunity to bring us closer to that 5%. I love your endurance. Report Inappropriate Comment

WATERMELLEN 3/11/2011 8:26PM

These are great plans -- all realistic, all doable. And they will create the results that you want to encourage you to keep right on. Thanks for the soup goodie! I am feeling so much better today!! Report Inappropriate Comment

TRAVELGRRL 3/11/2011 9:34AM

I know what you mean about your attitude toward your excess weight defining you some days...I think all the comments on your blog are really good. You and I need to focus on the POSITIVE things we are doing and not on the negative. Give yourself credit EVERY TIME you do one of the things on your list. Report Inappropriate Comment

NANCY- 3/11/2011 9:13AM

For the water I have made herbal infusions to flavor it, good hot or cold. IN summer I like to add cucumbers and lemon slices. You have a great attitude and are moving forward toward a healthier life. My scale isn't moving much at all I still have about 100 pounds to go, but my lab results are showing that my efforts are making a difference. So while you may not see results on the scale ... your body will still benefit from your healthy actions. You are doing great... Keep Sparking!!! Report Inappropriate Comment

JLITT62 3/11/2011 7:43AM

Now that's what I call a CAN-do attitude. Sorry, couldn't resist! Report Inappropriate Comment

BLESSEDMAZARS 3/11/2011 2:53AM

YES, you CAN! Awesome list! Way to go thinking it out and writing it down. I will make your determination stronger and your goals will be reached. Report Inappropriate Comment

MAMASUDS 3/11/2011 1:26AM

What a great list. I am praying that you fall in love with water and other non-calorie "waters". You might try different teas with a splash of stevia if you like. My kids love cinammon water as well as vanilla water. Just put a cinammon stick in a large pitcher and pour hot water over it. When it cools, it is yummy and ready to drink. You can continue using the same cinammon stick for many pitchers. In the summer we also like it with mint leaves or lemon wedges. Cheers to you! Report Inappropriate Comment