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.
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
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
I don't know who posted it, but it has an amazing discussion/application guide related to the book. The book itself is fascinating.
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!
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