Monday, August 04, 2014
This year is past the half way mark and I it feels like I am spinning my wheels and not getting anywhere. I hope Iíve learned something about what eating for hunger feels like. Now, I will focus on the Ďeasyí stuff: Action. These are my ten actions for August.
1) Turn off the media (TV, computer, cell phone) by 9pm Sunday-Thursday.
2) Lights out and sawing logs by 10pm Sunday-Friday.
3) Hit the fitness center by 6:30am on Monday(Swim/Walk), Wednesday(Swim/Walk), Thursday(Strength) and before 5pm on Sunday (Strength) Swim/Walk on Saturday AM. Skate on Tuesday AM and Friday AM.
4) Cook for the week on the weekend.
5) Smooches for honey when I arrive home. 5 minutes of meditation. Joy talk in the evening. M-F
6) Laundry, clean kitchen counters and kitchen sink 1x week.
7) Clear out one box per week from the garage.
8) Pack for tomorrow Sunday-Thursday.
9) 3-10 minute movement breaks M-F
10) Do something fun or novel each week(end)
Daily updates at my community journal:
Week one results: I need to work on packing for tomorrow, cleaning my kitchen, and my garage. #1 has helped me focus on honey in the evening and that makes him happy, which makes me happy.
Week two results: I want to get back on my schedule as soon as I can after it gets 'off track.' I had a late night last week and it screwed up my am workouts most of the week.
I want to pack my lunch and an evening sandwich so I am not so hungry when I get home. I want to do the household stuff that I know will help me feel better in the long run instead of watching Netflix... I can still 'visit' with honey. He can join in or recline, but I need to get my garage back. I think that is a big task and I'll have to focus on it next month. This month I'm going with the morning and evening things that make me and honey happy.
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:
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