Tuesday, August 25, 2009
... Yesterday as I was contemplating eating half a jar of peanut butter, I asked myself, "why was I going to eat this?"... I had eaten dinner about an hour ago and I wasn't really hungry, but I had started a project and wanted to print some things out... the first page printed out ok, however, after that, the feeder stopped working, and I just bought this printer a little over a month ago... I tried everything to get it to work... went through all the diagnostics, all for naught... needless to say I was really upset; the next thing I know I am thinking about peanut butter... "where did that come from?" ...
... Well, I didn't give in... after "pausing", and not impulsively eating, it passed... I was still upset about the printer, but gorging on peanut butter wouldn't have changed that, so I will call Canon today and report the issue, hopefully I won't have too much down time... ok I have vented for the day...
... As I was reading from Tom's book I came across the following chapter... "Seven Essential Success Attitudes and Beliefs That Make Change Possible"... and some of the points really hit home... I want to briefly share them with you now and go over the points more in detail later...
He starts with... ** I could go on for pages listing the success beliefs of lean people that would be useful for you to emulate. There's a bigger picture, however, that's a much higher priority for you at this point. What would happen if you believed that nothing ever worked for you or you simply weren't able to lose weight? What if you thought it would be nice to slim down, but it wasn't that important to you at the moment? What if you were indifferent? These types of negative attitudes and beliefs would override and sabotage all the others beneath them. That's why the best way to start reprogramming your mind is to focus on the higher-level beliefs and consider them the essentials or prerequisites for your success. These are the beliefs that make change possible.
1.) Possibility: It's Achievable
2.) Capability : I am Able
3.) Necessity: I Must Achieve it
4.) Worthiness: I Deserve it
5.) Desire: I want it
6.) Expectation: I expect it
7.) Willingness: I am Willing
These are all of the beliefs that he covered... as you look these over, think about each one and how you feel about them and where they fit into your plan/program... are they bringing your plan/program together and working for you, or sabbotaging it?... I know that I have self-doubts when it comes to losing weight, not maintaining, losing it... these points really hit home for me, I am going to have to do some soul searching...
I will write more in detail about each point later today or throughout the week...
~ Dee ~
Sunday, August 23, 2009
... ok, week 3 is here and we are 1/2 way to completion of the 5 week series... I know that I haven't been perfect , but then that is not really what it is about... we are ALL going to slip, but in knowing, why and what triggers cause us to slip, I believe that with each challenge and "slip up", we will become stronger and it will eventually be easier to say, "NO" to those emotional hunger pangs and temptations....
Well, here goes.... Tom's 3rd step in how to stop emotional eating is:
"ARREST the Negative Patterns when they Happen"...
As you feel your level of awareness increases, you'll change from an unconscious eater to a conscious eater. This gives you the opportunity to interrupt or arrest the negative pattern before carrying it out. I like the concept of arresting negative patterns because it implies that you've been "policing" your thoughts, feelings, environment, and behaviors so you can catch yourself in the act.
When you become aware of an urge to eat inappropriately, it's an important moment of decision. Awareness gives you the chance to have a conversation with yourself in those critical moments before you act. Start by simply saying, "STOP!" or "WAIT!"... then apply some creative procrastination... "Remind yourself, "I could always eat this later, but for now, let me think about what eating this might do to me."
The important thing is to "stop, pause, and think before you eat... That gives you time to ask yourself some important questions:
* Am I thinking about eating because I'm physically hungry or for another reason?
* If it's not for physical hunger, then why am I thinking about eating this?
* What will be the immediate consequences if I eat this?... [... ok, now for me, this means "instant gratification" followed by guilt"
* What will the long-term consequences be if I eat this?
* What will be my rewards for saying no to this?
* Is eating this going to move me closer to or farther away from my goal?
* Is eating this worth it? [... that would be a big fat "NO"... ]
When you're asking yourself about the consequences, it helps to see with long-term perspective and project the potential consequences far into the future. Personally, I find the concept of "I AM WHAT I EAT" arrests the pattern quite well.... do I want to be this or ??? [... I think that this one would work for me as well]
I ask myself, "Do I really want to eat this processed, unnatural food if it's going to become a part of every cell in my body-- my muscles, my lungs or even by eyeballs?" [... something to think about]
Then I ask myself, "How will I feel after I've eaten this?... This one is usually the reality check... The illusion is that food will make you feel better. The reality is that you'll feel worse after eating to feed emotional hunger. You'll feel better after eating for the right reasons and finding more constructive ways to cope with your feelings.
... so there you have it... I like this step and actually put it into action last week. I took my son to register for college and was told that it was too late, after I had been told otherwise from someone at the college... however, I spoke with a counselor there who told me that there are other sister community colleges that have late registration and late classes that start in mid-September, called "mini-semesters"; and although he didn't know exactly know which ones offered the late start, he told me that I should be able to find out online... Well, needless to say, I was very discouraged, not only was I tired from waiting in line for 3 hours, the thought of my son not being able to attend college now, was disappointing to me and to him as well... I hadn't eaten anything since breakfast, so I was ravenous and also upset... the first thing that came to my mind as I passed by Mrs. Fields, was to buy some chocolate chip cookies... as I was approaching the entrance to Mrs. Fields, my son said to me, "do you really want that?" (... bless his heart) and you know, it made think about what I was doing [...awareness]. I wanted the cookies because I was upset, and I was going to use them to make me feel better!... so I asked myself, "would eating the cookies solve the problem?", and of course the answer was a resounding "NO".... Dunkin' Donuts won, hands down and instead of the chocolate chip cookies, I got a flat bread egg white turkey sausage sandwich and a cup of coffee instead...
It was incredibly empowering to be able to resist that temptation and I actually felt the craving for it after I was told that
my son couldn't register... it was almost immediate... I am finding that by delaying or not reacting to the temptation, I can get through it... I like that!
... and you know what, when I got home, the first thing I did was to see what college offered the mini-semester and I found one and began the registration process on-line... my son will take the placement test this Tuesday and will start school on September 19th...
Well, there are 2 more steps before we complete this series... how did you do this week?
... next week is STEP 4.. "Replace the Old Emotional Eating Behavior with More Constructive Alternatives"...
...Good luck and please let everyone know "your" successes and tips with emotional eating, and "keep making it happen!"
...until next time...
~ Dee ~
Wednesday, August 19, 2009
I wanted to go over this topic because being carb sensitive I really have to make sure that I eat quality carbs and in the right amounts...
Here is Tom's explanation about the number 6 rule eat natural starches and grains as your "X-factor"
... he writes that once you the essentials in place - ** lean proteins, healthy fats, and fibrous vegetables and fruits ** you'll probably have room left in your calorie budget for another group of carbs, "the natural starches and natural grains"...
The word "natural" is an important distinction because white carbs (white-sugar and white-flour products) and processed grains are not the same and should not be on you regular food lists.
Many low carb diets require the elimination of all starchy carbs and grains, even if they're natural in origin, high in fiber, high in nutrients and low in calories... this is not necessary... Instead of demonizing starches and grains, you should make natural starches and grains your nutritional X-factor. ** This means that while lean protein, healthy fat, and fibrous carbs remain relatively constant in your daily nutrition, the natural starches and grains should be a variable... **
How much of this X-factor you consume will depend on several variables as follows:
• exercise... the harder and more often you train, the more of these concentrated carbs you can afford to consume... One of the best times to consume your starches, higher-calorie carbs and simple sugars is immediately after your workout, when your body needs the nutrients quickly for replenishment.... Here's a simple way to remember this rule:
"You haven't earned it until you've burned it"...
Even if you have a preference for lower-carb nutrition, I recommend including at least one serving of natural starches or whole grains in your daily menu. Eat them with your breakfast to help reduce hunger and cravings later in the day... natural oatmeal is a great choice... On workout days, the ideal time for calorie dense carbs is "after" your workouts, even it you train at night!...** (... I have to wrap my mind around this one)
Remember that carbs have an important place in post-workout and sports nutrition. The more active you are, the more carbs you can utilize. Furthermore, some people, especially obese and sedentary individuals, appear "carbohydrate intolerant"... or "carb sensitive" like me... from a health perspective... ** NOTE: this is where the tweaking comes in, for me... finding just the right balance, one that doesn't tip the scale in the wrong direction... **
Your X-factor could include the following:
• multiple daily servings of natural starches and grains... based on your energy needs, your metabolic health and your weekly results...
When you need to create a greater deficit, do it by:
• reducing your X-factor
When you need to increase your energy needs:
• do it selectively increasing your X-factor.
If you can't eat whole-wheat products due to allergies or intolerance, you can stick with the fibrous carbs and fruits... You could also explore some less-known types of natural whole grain, such as spelt or quinoa.
~ Dee ~
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