Saturday, March 19, 2011
Today our workout leader told the group that the church's Fit & Healthy program will be sponsoring a 5K in late May. Looking around, I saw stunned faces and worried looks. We are not typical gym rats. Many never exercised regularly before this group experience.
I told them they could absolutely do this. I told them they had time to train. I told them they could walk it in an hour today, which would be just a girlfriends' chatty stroll. So all we gotta do is start improving our time!
They were intrigued to hear about SP's Couch to 5K training. They started looking less panicked (many are local Biggest Loser participants who are basically required to do the 5K). SparkPeople has so many instant resources to pass on!!!
Friday, March 18, 2011
Thanks to Beck Diet Solution, I planned ahead for tonight's sports banquet and I'm giving myself credit for following my food plan. I feel good about staying within 100 calories of my prescribed range for the day's total.
I kept reaching into Beck's "toolbox" of techniques, so that I could really enjoy this special dinner without a setback to my goals.
- Anticipate the menu and mentally practice food selection. I started last night, thinking through each part of the evening. I knew we would go through a buffet line and serve ourselves from a catered entree and bread, plus pick from "potluck" carried-in side dishes, and be offered overwhelming potluck desserts. I planned to skip the entree, because my experience has been that it's not that good. I planned to skip the bread, because I can buy bread another day. I planned to skip the beverages, because my enjoyment in that category doesn't justify the calorie expense. I planned to carefully choose from the homemade salads and cooked vegetables, which I really, really love. I planned to carefully choose from the homemade desserts and ignore store-bought desserts.
- Mentally practice portion control. I rehearsed drinking a lot of water, eating a lot of salad first, being deliberate in serving myself the vegetable dishes, and practicing rigorous triage to determine which desserts would be truly enjoyable and satisfying.
- Eat light all day, with adequate protein, to budget calories for the special occasion. I had a 2-egg veggie omelet & green tea for breakfast and greek yogurt for lunch. I was waiting for the good stuff!
- Eat a small snack before the event so you don't show up ravenous and jeopardize self-control. I had some nuts an hour before we left. I felt hungry enough to really enjoy it, but not desperate. (Dr. Beck is trying to convince me that hunger is not an emergency, but I'm a tough sell, so I hedge my bets!)
- Commit to one plate, no seconds. Dessert takes a small plate. I adhered to this. Woo hoo!
- Remember your goals and your reasons to lose weight. I picture getting ready for the sports banquet a year from now, easily finding something to wear because I am slim and trim. Next year the season-ending video which shows me keeping score at the central table will not make me cringe.
- Measure portions. I consciously took lots of two kinds of raw veggie/green salad, 1/2 cup of cheesy potato casserole, and 1/2 cup of bean casserole. From lots of practice measuring at home, I knew what 1/2 cup looks like. I greatly enjoyed this delicious meal with no guilt.
- Take and toss. I chose a moderate square of a dessert bar which wasn't delicious. One bite revealed it wasn't worth it. I discreetly put it in the trash. I took a reasonable portion of an extravagant trifle which I would never make myself; it was phenomenal. I took a small portion of an elaborate chocolate creation which was delightful. I feel good about these choices.
- Stop before you're stuffed. I began to feel full when I still had several bites of casserole left. Because I didn't feel deprived over-all, I was able to push the plate away and cease eating. Hooray!
- Use distance to your advantage. I pushed the not-quite-empty plate out of my reach until the table was cleared, so I didn't mindlessly nibble on the remains.
- Finesse food pushers. My friend graciously brought all of us large cups of festive punch. I enthusiastically thanked her and clung to it until I could privately hand it off to my daughter who hadn't had any yet. Not worth the calories to me. I'd rather chew my calories.
- Distract yourself. As the evening wore long, I felt a pull toward the dessert table to graze. I perceived that I was not hungry, and I discerned that I had objectively had enough, so I walked the other direction and found someone to talk to.
Surprisingly, it was fun strategizing to meet this challenge. It was rewarding to pull off a healthy outcome while genuinely enjoying the meal. I felt in control and made deliberate choices, so I didn't feel deprived.
All of you SparkFriends have effectively and compassionately coached me to "know the plays" and win tonight. Dr. Judith Beck wrote the manual for practical strategies at every turn. And my Creator, the Eternal One, is ever faithful. I am a grateful girl tonight.
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.
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