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All Hail, The Official Gatekeeper

Monday, July 26, 2010

My favorite of Brian Wansink's Re-engineering Strategies states that I should
Crown myself as the Official Nutritional Gatekeeper.
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Woo Hooo!!!! I like this role and the self importance it imposes. I control the environment; not only do I buy food, I prepare it;
I shall also institute "Food Policies and Trade-offs" to to transform "bad" Mindless Eating into "good" Mindless Eating for me and my family.

I started listing all this stuff and got overwhelmed in my role as Gatekeeper. (insert slow deep calming breath) So I'm going to break it down into External Cues, Food Management and Behaviors.

In my next blog, I'll focus on environment.
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  Member Comments About This Blog Post:

SMILEYBEE 7/26/2010 6:11PM

    I love your enthusiasm!

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FLUENTFROG 7/26/2010 5:14PM

    Love the application already, looking forward to reading more!
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FREELADY 7/26/2010 3:55PM

    This is so helpful. I love how you think it through. Your ideas spur me on!

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ID_VANDAL 7/26/2010 3:00PM

    Hi Nancy - I like the sound of "Nutritional Gatekeeper" It's a very impressive and important title.

More importantly I like what it represents!

I'm anxious to hear more about this and looking forward to the next blog!!

Keep on going!! I've got to run (well walk) it's lunchtime and I've committed to a 50 minute walk.

Later,

VandalR>
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WHOAMOMMA 7/26/2010 2:09PM

    OK, this sounds interesting. The Nutritional Gatekeeper sounds more impressive than mom or cook.

While I ate my lunch today (healthy) I told myself to chew and enjoy the flavors - no mindless gobbling.

Congrats on the new title and keep it going.
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Make Overeating a Hassle, Not a Habit

Sunday, July 25, 2010

I am responsible for the day I create for myself. - Wayne Dyer

In Mindless Eating: Why We Eat More Than We Think, Brian Wansink writes about how overeating is encouraged by:
-The destructuration of meals (snacking, eating-on-the-go, dashboard or desktop dining…)
-The power of food and beverage marketing
-External cues (plate size, convenience, etc.)

First I will speak to my dietary danger trap. It is snacking. Wansink suggests Re-engineering Strategies.
After identifying my behaviors like:
I tend to eat more that I should when snacking. (double portions)
Commercials get me salivating.
Auto-pilot snacking. ( did I just put that in my mouth?)

While I do need snacks to keep my blood glucose on target, quality and quantity are imperative.

Overeating a Hassle, Not a Habit
∎ “De-convenience” tempting foods, put it in the back of the cupboard, frig or basement, or do not bring tempting snacks into the house.
With the distance it gives me an opportunity to ask “Am I hungry?”or to find a healthier, better snack
∎ Find and convenience healthy foods( like Celery and Hummus, prepped veggies, fresh fruit)
Another way is through Food Tradeoffs & Food Policies
∎ Make snacking a ceremony.
∎ Watch portion size (I purchase pre-sized cheese portions, because I usually am too generous when I cut it myself.)
∎ If you're going to snack, serve your snack on a plate,( do not eat from the box/bag) and eat it at the table - don't "grab and go."
∎ Mindfully enjoy and savor your snack. This awareness will help you determine whether you really like that snack.

For commercials I need to remind myself that I am not always getting what I think. A nice cup of fragrant sassafras tea usually takes away the desire. Or remind yourself that you just ate, or wait until it is time to snack and get something healthier.

If you do not bring tempting snacks into the house in the first place, it is less likely that I will make a special trip to go get it.

Also with Dr. Beck's statement that "Hunger is not an emergency", I'd like to add neither is desire. The last few evenings, I thought my tummy was rumbling, so I exercised that resistance muscle.

  
  Member Comments About This Blog Post:

ID_VANDAL 7/26/2010 8:11AM

    Nancy - you are so right on with this blog. I'm going to print it and put in on my wall this week - just as a reminder.

I needed this one so much - it was perfect for me!!

Vandal

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BALLOUZOO 7/25/2010 2:01PM

    These are GREAT tips! Thank you!

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Mindless / Mindful? Blame Game

Saturday, July 24, 2010

"Snap, Crackle, Pop,"
"They're GRRREAT!"
"Uh, oh! Spaghetti-o's"
"what would you do for a klondike bar?!"
"Sometimes you feel like a nut, Sometimes you don't"

Sound familiar? Sorry if I made you salivate.
I blame marketing, the food industry, my "food environment", my mother, grandmother, the school system, I blame them all for conditioning me, taking advantage of my trusting nature, I believed what I was told.(no wonder I have some trust issues now, LOL) Gullable, perhaps, but I was raised to be compliant.
Now this is not an excuse for where I am today, it is the reason.
I've been brainwashed.

"We over-eat not because of hunger but because of family and friends,
packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances, cupboards and
containers," - Brian Wansink in his book Mindless Eating: Why We Eat More Than We Think.

It is my responsibility to put a stop to it. Yes ,it is a battle with much to overcome, but it can be done. Becoming aware of hidden persuaders/scripts is the first step. (Uh Duh!!!) Brian Wansink's book opened my eyes to behaviors that I CAN CHANGE. I'll be sharing my changes over the next few blogs.

  
  Member Comments About This Blog Post:

ID_VANDAL 7/25/2010 10:37AM

    Spot on Nancy. I think I share some of the same traits about believing things and being too trusting.

What you describe in the food industry also holds for the gaming industry where they have all the lights and sounds scripted to create exactly the environment they want.

Food industry, as you point out, same thing!!

We have to be non-believers and find places where we can get good solid and honest data so we can make the right decisions.

I do enjoy your insights - keep up the good work!

Vandal

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FLUENTFROG 7/24/2010 11:17AM

    So right on. I've been reading different books about how much what we've been told is healthy for us really isn't. I haven't heard of this book or author before. I'm looking forward to seeing your blogs about how this has affected you, I always appreciate your insights.
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GRANDKATZ 7/24/2010 11:13AM

    Nancy, you have reminded me to find this book and read it. I had heard about it a year ago or so and meant to reserve it at the library, and it slipped my mind. Now I am reminded again. Thanks so much!

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What a difference...

Friday, July 23, 2010

.. a pool makes.
I can do things in a pool that I cannot do on land... like crunches, running and other such movements. The water caresses me, supports me and my movements. I likely would hurt myself if I attempted this on land.
I have had the pleasure of working out in an Olympic size pool. Two extra lanes make a big difference when you are working out using the width of the pool. I go through my water walking routine, then switch to jogging, then do my stretch.
An hour in the supportive water enjoying the sunshine and gentle breeze was refreshing to my spirit.

  
  Member Comments About This Blog Post:

KO1215 7/23/2010 9:14AM

    Sounds like heaven Nancy!

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SANDYLH1 7/23/2010 9:07AM

  The same for me. Due to some physical restraints most of my exercising has been in the pool. I'm already planning what I can do when the weather gets cold.

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LIANDYWARHOLA 7/23/2010 8:01AM

    That's so awesome! Exercising in water is SO refreshing. :)

Have an great day!

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I'm so Excited!

Wednesday, July 21, 2010

I was thrilled when I stepped on the scale yesterday. I am down a grand total of seventeen pounds from my all time high. That inspired and encouraged me. I am only three pounds away from twenty.

What I want is to lose three pounds by July 30th
I want to be able to say I have lost 20 pounds.
I want that "Lost 20 pounds" posted on my profile.

Today what I needed jumped out at me from a SP e-mail:

"Write out your goals (3lbs. by 7/30)
and formulate a detailed plan about how you are going to achieve this goal. (Stick to my menu and add going to the pool on Tues., Thurs. and Fri.)
Baby steps are important, but keep them focused.Often we are pulled in many directions at once. It is important though, to devote time and effort to a single goal at a time to avoid distraction that can lead to putting forth less effort"

I believe 3 pounds is doable. (I'll take more if it works out that way) Maintaining my focus and staying on plan until the 30th is also doable, it is a short time frame.

I can do this!!!!

  
  Member Comments About This Blog Post:

ID_VANDAL 7/22/2010 10:54AM

    I agree with the other comments - YOU WILL DO IT because you know how to do it and you are driven to do it!

I'm excited for you. You have your feet on the ground and are reaching for the stars! Can't remember who said that but it does mean that means your are stretching and growing (but in a good way).

I can hardly wait to see your blog on August 1st!!

Keep it going Nancy!

Vandal

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SAMMY0328 7/21/2010 4:44PM

    emoticon You absolutely CAN do this! If you have a moment of weakness, just remember how you are feeling today. Like you said, maintain your focus on that goal and you will do it!

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GRANDKATZ 7/21/2010 10:56AM

    I can feel your excitement! I am so happy to hear about your success! 20 lbs is doable by 30 July! Keep your eyes on the prize! Well done!

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SUSANSERENE 7/21/2010 10:37AM

    You'll accomplish your goal, I just know it! You've planned and posted and set it in your mind, everything you need to do.

I'll check back with you on the 30th!

Keep up the good work!!
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PLAYBLUES22 7/21/2010 10:13AM

    Sweetie go for it ,for there is nothing you can not do

I am going to check..... and I know by July 30th i will read

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FLUENTFROG 7/21/2010 10:01AM

    emoticon
You stayed on plan through some stresses the last stretch and it shows! Staying your path AND living a full life -- You're DOING IT!

I'm so happy for you and can't wait to see you sporting that 20lbs icon come the 30th!
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CIVIAV 7/21/2010 9:47AM

    How perfectly helpful to have a specific example of chasing one rabbit and having a plan to go get it!

This is helping me reinforce the healthy reflection of the day. And today is my first weigh in and the scale I bought to measure it doesn't work. LOL.

I'll post my weight later once I get one that works! This will be today in the early afternoon.

As to those 3 lbs. Go for broke! emoticon

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JLOSORIO 7/21/2010 9:47AM

    You CAN do it and you WILL! :) Because you are determined! Good luck and enjoy the sweet taste of success!

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