Friday, May 30, 2014
How did May go? Well, it is hard to tell. I donít exactly know how to measure the changes Iím trying to make. Iím going to make some goals for June that are easier to track, so I can feel awesome about checking off that Iíve done them. I think I need to feel good, especially in unstructured time like the evening, to make the nutrition goals easier to meet.
The evening, after work, is one of the most difficult times for me to eat properly. Sometimes I eat my feelings. I need to shift into joy in the evenings.
My goal for June is to make the evenings joyful by
1) Being joyful when I get home.
a. I will give my husband a proper hello with a hug and a kiss.
b. I will not pollute the environment with negative talk or criticism or gossip.
c. If I donít feel like it, Iíll do it anyway. I will act happy until I feel happyÖor go to sleep.
2) Taking a moment or two or more to transition from the anxiety of my commute to a joyful evening. That means Iíll go upstairs before heading to the kitchen. The only thing Iíll do before the transition is to hug and kiss honey hello. Iíll shower and/or change. Iíll meditate or listen to music or stretch for at least five minutes.
3) Eating for fuel to meet my bodyís needs. Iíll follow the tactics I spelled out for May so I will avoid the grazing and binging.
For the week of June 1st I will
Do #1a above every day.
Do #1b, #1c, #2, #3 2x during the week.
Week 1 went well. Most importantly these goals kept me from mindless eating because it kept me calm and happy.
For week two, I'll do things 4x.
Week 2 is still going well. I am keeping this on my mind by having a poster up and by my own goals on the spark people start page. I have been neglecting the cooking and the packing a bit, but I'm still feeling good about my coping with emotions and being joyful.
Tuesday, April 29, 2014
How could you have missed it? Back in the late nineties when you decided to do something about your expanding girth, you read a book that talked about it, and you dismissed it. The book said that people with extra weight had ďissues.Ē That is not how it was put, but that is how you took it.
You said, ďNo. Not me. I do not have issues. I just like to eat.Ē
Then, you jumped to the chapter that talked about exercise. That is where you jumped in with gusto. Yeah, you learned about nutrition too. After all these years, you sure did learn about nutrition and exercise. So why does the weight keep creeping back up?
Maybe there is something to that message you read long ago. It is not satisfactory to eat when you are already full. It is not beneficial to eat serving after serving of cake, chips, or cookies. These activities are habits you learned so long ago; you forgot why they worked, at the time. Now, they donít work anymore. They just help retailers sell you bigger pants each year.
Finally, you are tackling the habit of overeating and binging. You examined what sort of triggers, besides hunger, make you go for the indulgent foods. They include
1) Feeling unwell, physically or emotionally
2) Procrastinating or rewarding for tedious tasks
You thought about what you might do when you feel these triggers:
1) When feeling unwell: meditate, draw, juggle, hug, or sleep.
2) When faced with a tedious task: listen to uplifting music and dance, and then work for 20 minutes for another reward of instant musical fun.
What if you still want to eat that indulgent food?
Ok. Do it. Make the choice and really enjoy it.
1) Go out and get a serving, because for now, you will not have this stuff at home.
2) Make it special. Sit down. Use the nice china. Focus on the treat.
3) Savor every bite. Use all your senses to notice the character of the treat.
4) If after a few bites it is not worthy of being a treat, throw it out. (Yeah, this might be tough, but you deserve only special treats that live up to you.)
Congratulations for making the connection, and good luck. The road might bend and double back, but just keep moving forward and examining how things go and what works.
Picture of alternatives:
Tuesday, April 01, 2014
You signed up for a 5k? Hmm. This seems out of character. How did this happen?
This is the question I'm asking myself.
A coworker suggested signing up for a 10k, but it was too expensive and I don't like running. The idea seemed to grow some roots, though. When I saw the 5k training programs featured on the daily SparkPeople blog, I decided, why not do this...just to have a structured program that pushes me a little further than I might push myself.
Then, I noticed banners around town about a 5k (and 10k) in my town. The date was right in line with the ending of the 5k training program. At first, I thought I would be one of those that just reclaims my city streets from the official runners and takes advantage of no traffic to complete my program.
Then, I thought it would be nice to have the t-shirt and the medal as tangible reminders of this accomplishments. Plus, the entrance fee is on the low side and putting on this event does cost money. I thought about it almost until the last minute. I signed up yesterday. The race is on Saturday.
I'm kinda excited. I did a workout yesterday by the beach, to make it more enjoyable. I'll do one more on Wed. or Thursday, then Saturday is race day.
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