Tuesday, March 22, 2011
Having a plan in place, plus the awareness of reporting to my Spark supporters afterward, made all the difference in handling the group lunch, the samples, and the shopping.
Lunch: Ate chicken caesar salad as planned, shared with daughters. It was huge with lots of chicken. We drank water. Chuckle: the Coke machine was malfunctioning. My friends who bought Costco's "bargain" pop were very frustrated because the Coke tasted off and wasn't enjoyable at all. Sympathy for them, but woo-hoo for me that I did not DOUBLE-waste those calories.
Samples: I was choosey. I bypassed the fruit snacks, the chips and such. Breakfast and lunch had been small calories and I had room for some select samples. When I had 2 or 3 I walked aside and sat or semi-sat to eat them mindfully. Repeat for worthy samples. (When I first heard of someone doing this, I thought it was extreme, but it forces me to think before cramming something free in my mouth. For me the CONSISTENCY of making every act of eating DELIBERATE is necessary. Like Judith Beck says, the habit matters much more than the calories.) The yogurt seemed like a candidate, but the label said 12 grams of sugar in a very small package, so let it alone this time.
Shopping: I had planned ahead and told you guys NO JUNK. Goal met. Hooray! I read more labels and selected carefully. I was not hungry, so that helped me not buy anything stupid. I was also a guest, shopping with my friend who's a member, so that helped me be moderate.
Thank you, ApirlRain888, for motivating me to blog, plan, and survive!
Monday, March 21, 2011
One approach I've found useful on this site is to tag along behind people who are doing things that work. APIRLRAIN888 has blogged about dealing with poor-choice days. "Own it, Track it, Burn it." So practical. Her last blog discussed an approach to facing an anxiety-producing challenge: "I blogged, I made a plan, I survived." So intriguing. The blog as preventive measure.
Nervous challenge: Healthy choices while eating lunch with a friend (and kids from us both) at Costco, and shopping at Costco warehouse store.
Blog: I'm going to want a Coke badly at Costco. The cafe has all the environmental triggers, plus the festive-outing-friends trigger. (Note to self: think on re-programming steps for this.) But I looked in my closet, and there are several nice things there I'd like to fit into. Plus, I'll be camping and shopping with this friend now that the weather is better, and I want to reinforce my own pattern in her company for drinking water as a consistent choice. More important, with us will be the daughter who is dismayed and distressed when I step outside my food plan. She's a sweet supporter and I don't want to disappoint her. She understands that Coke can be the launchpad of a downward spiral for me. Decision: no Coke at Costco. Report by editing blog.
Plan: Choose lunch items before we go. Uh-oh, no info online about Costco cafe. Persevere: find phone number online and call Costco. Yes, they serve salad. Decision: eat salad for lunch at Costco. Help kids nudge their choices toward what is healthier.
More Plan: Buy no junk, no matter how cheap it is.
Dr. Beck says I can follow my eating plan in whatever circumstances I'm in.
[See blog for Tuesday, March 21, for follow-up report.]
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.
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