Saturday, February 09, 2013
Saturday, February 09, 2013
List ALL your trigger foods. Is it a snack food or part of a meal? Are they sweet or salty? Hot, cold or room temperature? Carbs, comfort foods?
~~Sugar is the worst and bad carbs follow closely. Be it sweet or salty, snacky foods or meals, hot or cold, it doesn't matter. Once I eat something heavy in sugar or bad carbs, it's like I can't stop eating until I'm about to burst. Some of the worst culprits for me are ice cream, cookies, candy, crackers, tortillas, pasta, rice (with salt and butter!), & bread (with butter and herbs!), pizza.
What are the sources of the Triggers Foods? Is it a fast food restaurant? ~~No, not really. Drive thru? ~~No. Food you order in? ~~yes, pizza... definitely. Grocery store? ~~Nope. Convenience store? ~~Nope. Meals at family or friends? ~~Yes, often. Co-workers birthday cake? ~~No. Treats from others? ~~Not often, but that has happened.
Describe the most common situations where you reach for the trigger foods or snacks. What room are you in, what time is it, what are you doing, who is with you, and how do you feel? Are you tired? Are you eating to feel better? Are you rewarding yourself? Soothing yourself? Are you bored? By getting the food how does it make what you are doing better?
~~My worst time of weakness for falling prey to a trigger is after work and the evenings in the living room. I have been alone, but I don't have to be... and yes, I'm often very tired or bored and eating delicous food is enjoyable and soothing and does temporarily make me feel good. I really enjoy eating while I watch tv... until I realize that I'm not stopping, then I just feel guilty and disgusted.
What should you be doing at that time?
~~Anything other than eating.
Do you see a pattern? What types of foods are you reaching for? Does convenient access make a difference?
~~I definitely see a pattern. I often reach for whatever is most convenient, often packaged, fastest, but what I cook for supper has also triggered binges... like spaghetti and french bread or pizza.
How can you better handle the situations to avoid the triggers and not binge or eat more than you should.
~~Recognizing myself about to eat a trigger food has stopped me before. I'll be looking through the pantry or fridge for something to grab and suddenly realize what I'm doing, ask myself WHAT ARE YOU DOING?! and then just walk away from the kitchen. However, eating supper with the family still often triggers a non-stop eating frenzy for me... To thwart that I try to cook less (no leftovers) or put the rest up right away after making plates for us all, and I have resorted to rarely buying treats, like ice cream, at all. I'm still having a hard time limiting the pizza. But for that, I found that if I eat a big salad with my pizza... I actually do eat less pizza.
Write out your strategy to avoid the Triggers.
~~A lot of self-talk... positive self-talk, drinking plenty of water.... they say that often when you want to eat, you're actually thirsty, portion control when serving myself my meals, putting up leftovers, saying no, thank you when offered treats at work, read, get busy with something else, or DO grab a snack but make sure it's a fresh fruit or veggie.
What did you learn from doing this assignment? Anything else to add?
~~I think I keep eating sometimes when I'm not really hungry because my body is starved for nutrition. I keep filling it with stuff that lacks good nutrition, but it's not doing me any good. My body says, no, that's not getting it, eat more... and so I keep eating until my stomach says ENOUGH ALREADY! I have found that when I "fill up" on fresh fruts and veggies, I don't get in that "EAT MORE!" loop ending with feeling disgusted and guilty and my body still stared for nutrition. When I eat fresh veggies and fruit I eat less, I'm satisfied with less and I have a TON more energy! It's amazing.
Women like her inspired me to go raw. :)
Friday, February 08, 2013
Today's assignment is to list all the reasons you want to lose weight.
What do you want to change?
~~My overall self-perception, the way I look, the way I feel, the way I move, the way I eat.
How do you want to look?
~~Fit, healthy, attractive, beach-worthy
How do you want to feel?
~~Confident, energetic, healthy, pretty
What things will you be able to do in the future with a slimmer healthier body?
~~be more active, shop in the smaller sizes and look great in anything I want to wear, wear Minnetonka moccasin (or any) boots I like, wear a swim suit in public and still feel great about my appearance, climb stairs without getting winded, have improved self-esteem and confidence, leave my pants buttoned and zipped and still be able to breathe when I bend over to tie my shoes, get in and out of small cars with ease (daughter has a Miata that just kills me!), fully enjoy a theme park (especially the roller coasters!), be confident and feel great on the beach, not mind having pictures taken of me, maybe even become a fitness instructor somewhere... now wouldn't that be something! :D
And list all the OTHER things that you want to change!
~~be much more organized!
Thursday, February 07, 2013
Time to re-do and update my sparkpage.
I do this all the time.
So you better check it out often... ya never know when it will look different! :)
Wednesday, February 06, 2013
Have you got your gym clothes, runners, water bottle, etc. ready to go?
Got my sweats, shorts and t-shirts ready, I still need new shoes! My water bottle is full and I'm ready!
What is your exercise plan?
to exercise. I'm horrible in this area and want to create a new habit of exercise, including loving it instead of hating it. Illness in my family has made starting this hard this month, but I am just as determined! My plan is to break out and make good use of many dvd's I have including several cardio hula dance, zumba, samba reggae, and SP workout dvd's: 28 day bootcamp and the new total body one. I'll probably throw in walking as well when I can, maybe even bring my exercise bike back in the house.
Do you know what diet you will follow? Found some recipes? Have you stocked up on the foods?
I am going raw. So my diet will consist of lots of fresh veggies and fruits, very little dairy and lean meat/poultry/fish, basically NO wheat, rice, corn, sugar, or anything with preservatives or artifical ingredients. I bought a couple of books on going raw, so yes, I do have recipes. :) But not stocked up... hard to stock up on fresh foods. :)
Do you know how to connect with your team mates?
Did you put your Winter 5% Challenge Commitment on your page?
About to do that now.
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