Wednesday, March 26, 2014
Reflections on The SP Article on Addiction
Overexposure to pleasurable foods causes an overload of dopamine in the brain. Over time the brain responds by decreasing the number of dopamine receptors. We feel pleasure rewards when dopamine bonds with its receptor. Fewer receptors means less perceived reward when we eat pleasure foods.
That's why one cookie is never enough and portion sizes of comfort foods alway increase. After eating healthy for a while, I notice that a piece of bread tastes sweet like a piece of cake. That means the dopamine pleasure receptors are more sensitive and increasing.
The brain prefrontal cortex (PFC) that controls willpower is damaged and impaired. To heal the brain, stop eating binge foods. Make food substitutions for binge foods. To maintain control, combine protein and fiber foods throughout the day. Fitness stimulates the growth of more brain cells.
Study your eating patterns to identify danger times like 4 p.m. or after dinner. Eat a protein snack at that time. If you want to binge, use a 15 minute bargaining plan until you regain control. Learn how to adapt and adjust to stress without resorting to self-sabotage. Create your own Healthy Inner Voice. Dismiss the negative unhealthy inner voice that says Eat it, NOW!" with "Yes, I know you want it but it's okay. We'll be fine without it."
Thursday, September 26, 2013
Okay, so I didn't meet my goal for the party. That's ok. One step back and two steps forward, right? I have a new goal. My daughter Brittnee turns 21 in February. She lives in Texas and wants to meet up in Vegas Feb 28 for the weekend. It would be awesome to see her and my oldest daughters face when I show up looking way different. Plus I could fly there and fit in a seat. I think the airplane thing will really push me to lose the weight. I am pretty good with breakfast. I stick with peanut butter and banana sandwiches. Lunch is usually left over, so that is pretty easy if I stick to a health dinner. I need to focus and measuring my food and no more chips and chocolate at night. I just cant bring it in the house. I have no self discipline. I also need to log on to sparks everyday. Today I have brought left over spagetti and sausage for lunch. I know the quantity might be a little much, but i made it with whole wheat noodles so its semi healthy. If I bring the right quantity and snack I am pretty good. I have to plan, plan,plan for this to work. I CAN DO THIS!!!!!!!!
Tuesday, September 10, 2013
Last month my mom was diagnosed with breast cancer. I have gained 12 pounds. I need to stay healthy, I have to care for my mom.. Being heavy makes everything I do considerably harder. I must get back on track now. I will need to be in the best shape I can in order to give mom. the care she will need.. The over eating only gives me a tempary reprive from the stress. The comfort I feel is just an illusion and fades very quickly. I need to get a new goal and a plan to excicute it ASAP.
1. Short term goal- lose 4lb in 12 days.
2. My brother is coming to visit on the 22nd and I haven't seen him in 20 + years. I want to look my best..
3. I will stick to counting my calories and doing extra work around the house.
I can do this, I will do this.
Tuesday, June 25, 2013
I need to get back on track! I have not been tracking like I should be and I have been giving myself permission to eat the things I shouldn't. My goal is one I want and can reach easily so why am I hitting these road blocks and stumbling stones? Why do I try to sabotage myself? Do I feel that I am not worthy to look and feel good? I hate the feeling of being over weight. With every pound lost I can do more things comfortable. Being over weight is like a ball and chain around your ankle making it difficult to move and do anything you are inclined to do. It takes all your freedom's away. I don't want that! As my son says I need to "suck it up" and stop letting things get in my way. I want this! I want to meet my goal and feel the wonderful feeling of success. I will take the following steps to ensure a loss this weekend.
1.Plan-plan-plan my meals
2.House work and lots of it. I will clean the garage tonight!
3.Positive reinforcements. I will only give myself complements, no negative talk allowed!
4.I will look my best! That will ensure I feel my best. (wear makeup,dress nice, shave legs, ect.)
5.I will look into fun ways for exercise this week(swimming program, softball team or new gym membership) and make decision which one to choose by friday this week. No more procrastination!
These are my 5 mini goals for the week! I can and will do this!!!!!!!!!!!!!!!!
Friday, June 14, 2013
I weighted in at 309ld this morning. I am so happy.........That leave me with 10lb to loose in 29 days! I can totally see that as a do able goal! I am having trouble with the exersize, I just well.........don't want to do it I really need to push myself if I want to reach my goal. I am camping this weekend so I am sure that will count as exersize.
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