Sunday, March 11, 2012
List ALL your trigger foods. Is it a snack food or part of a meal? Are they sweet or salty? Hot, cold or room temperature? Carbs, comfort foods?
Answer: Snack foods are my trigger foods. By God's grace, I have gradually built meal planning-and-execution habits that are healthy (except for sometimes still going overboard on portion size. Tangent .... Stress and emotionalism is my trigger for overeating at meals. Strategy: put on my digital reminders-- "
Eating more food will not make me feel better; it will make me feel worse.")
Back to snack food triggers. *Salty is a trigger, but my diet allows salted nuts, so that is how I handle that craving. Count them out, record on nutrition tracker, chew slowly & mindfully. *Chocolate baked goods are a trigger. I can't have them in the house. If they're served at a function, I can't look. Literally. Don't look.
Question: What are the sources of the trigger foods? Fast food restaurant? Drive thru? Order in? Grocery store? Convenience store? Meals at family or friends? Co-workers birthday cake? Treats from others?
Answer: *Festive outings are a trigger, a long-standing emotional association I have to conquer. Strategy: If I've just got to buy a treat, buy hot tea. Focus on the activity and the relationships. *Free food is a trigger, anywhere. Strategy: Keep telling myself the truth about unhealthy food or unplanned food. Review my goals and the payoff. *Watching TV is a trigger. Strategy: Watch less TV. Commit to not eating anything while watching TV. Ever. I'm praying about this.
Describe the most common foods and or situations where you reach for the trigger foods or snacks. What room are you in, what time is it, what are you doing, who is with you, and how do you feel? Are you tired? Are you eating to feel better? Are you rewarding yourself? Soothing yourself? Are you bored? By getting the food how does it make what you are doing better? What should you be doing at that time?
Answer: The worst trigger for me is a warped sense of taking care of myself. Often motivated by self-pity or an urge for self-indulgence. Sometimes boredom. And it doesn't even work. Even short term, I don't feel better. I feel sluggish and discouraged. Strategy: Journal victories, where I resist triggers and temptations. I do feel great at those times, and I want to remember. Keep posting visuals to remind me of the payoffs of staying strong. Also strategy: Flee temptation. Avoid particularly bothersome settings, and protect myself when I know I'm especially vulnerable.
What I should be doing: * I want to ask myself, what is my job from God for this moment? That will bring true contentment and lasting satisfaction. * I also want to notice the joys and blessings already surrounding me. Don't let food mask LIFE!
Do you see a pattern? What types of foods are you reaching for? Does convenient access make a difference? How can you better handle the situations to avoid the triggers and not binge or eat more than you should. Answer: Think through my day ahead of time. Anticipate food issues and make specific plans for tempting occasions. Fill out nutrition tracker scrupulously--that always helps me be restrained!
That is what this assignment is about - how will you not do that again? Can you pick a replacement habit or behavior that will cause you to pause to think do I really want to do this, and why? Maybe it would help to walk away from the trigger - drink water, go for a walk, phone a friend, go outside, look out the window, brush your teeth, or play with your pet? Be consistent so you can develop the new habit.
Strategy: I will newly focus on water. Have water with me at all times. When I feel tempted, drink at least 8 oz water.
Saturday, March 10, 2012
What are my reasons to eat right and exercise?
1. Be at my best for a fitness class talk April 11.
2. Win our local FitNHealthy contest with a good percentage of weight loss.
3.Be slim and healthy to prepare for God's miracles in my life.
4. Feel glad when I look in mirror.
5.Easily find something neat and pretty to put on each day.
6.Walk around without embarrassment
7.Do fun things easily
8. Avoid conventional medical intervention
10.Honor my awesome Creator.
10.Encourage others who want to get healthy.
11. Faithfully respond to my motivators.
What do you want to change?
- My health, my appearance, my strength ability, my habits, and my thoughts about food as reward or entertainment.
How do you want to look?
- Healthy, joyful, strong, confident, attractive, enthusiastic, energetic, lively, feminine, optimistic, content, grateful. Like a vigorous woman, not a tired or feeble or defeated one.
What things will you be able to do in the future with a slimmer healthier body?
Ride my bike a long way. Excel at strength training. Keep up with my daughters in sports. Stay off medication. Avoid disease and illness. Make my husband and daughters so proud of me.
Friday, March 09, 2012
Record my intentions:
I will exercise 30 minutes per day, 6 days per week, for the 56 days of the challenge.
I will follow the Leptin Reset Prescription food plan.
I will record my daily exercise and Living the Good Life Points, and on Saturdays I will weigh in and record it.
I will check in with my team daily and leave a comment on the Discussion Board. I will read and comment on blogs as I have time.
Wednesday, March 07, 2012
Tonight while in line for the church dinner, a woman said to me, "I used to know you, didn't I?"
FL: Yes, we were in the same Bible class for a while. Nice to see you again!
She: But now you're like, about a third of the size you were then, I think!
FL: Well . . .
She: Oh I mean it, you've lost SO much weight! You really look great!
FL: Oh thank you so much. I appreciate the encouragement.
I wasn't about to argue with her arithmetic. Whatever the fraction, her compliment was a welcome uplift. Just think, two years from NOW, somebody ELSE will hardly recognize me!
Tuesday, March 06, 2012
I have been trudging along, telling myself to just keep going. Like I keep telling other people, if I do the behaviors day after day, the weight will eventually come off. Today I had a good feeling, thinking about this year's progress with lifestyle change.
More frequently, I am jumping into enjoyable brief recreation. And lightening up. I rode the shopping cart across the parking lot "scootering." [New meaning of TIPPING POINT: when you've lost enough weight that you can stand on a shopping cart rail and it doesn't tip over ....hee hee hee] Also I like rebounding the basketball for dd's out on the drive. [ I play "lightning" shooting game with them too, but it's not as sprint-ish as rebounding!] I balanced-walked on top of a little wall at the library. I took a spontaneous sunny hike in the woods. Stuff like that. So that's the first smile starter: a more active, less self-conscious daily life.
Through some reading and some experimentation, I found that eliminating wheat and sugar makes a big difference in my own well-being. I've been reducing sugar for 2 years, and I puttered around reducing wheat for a couple months at the end of last year. Then fo r 2012 I took the plunge. Getting rid of it. I did okay in January, good in February, and fabulous in March. I feel great about doing something hard for my health.
I have figured out ways to make appealing, budget-friendly, healthy meals my family enjoys. They are interested in what I learn about healthy eating, and they have been learning about it without resenting me (and even sometimes asking questions). Most of this is just the grace of God, but I savor it.
I have not lost much weight recently, but I stand up straighter, so I do look better. I smile more, so I do look better.
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