Sunday, November 17, 2013
Our team challenge this week is to measure our portions at each meal.
This is usually not my favorite task. At this stage of my life, I don't think of this as residual from the 'clear your plate message' many of us had as children. i think it's at the core of my daily struggle to try to understand suffering and inequality on our planet. While there are so many people on this planet who don't have enough to eat, I am faced with abundance and I can easily take more than what I need or want.
My sweet yoga teacher, Judy, has spoken to our class about Anjali hands. She's talked about the cupped hands as the size of a portion. Earlier this year, I had a lovely moment talking about this. We live in a small town, so when someone dies, it impacts many people. In January, a wonderful artist, Ken, fell off his roof. After his service, we gathered at his house and his sister offered his pottery in exchange for contributions to the animal shelter. Judy and another friend and I each chose this sized bowl as it fit right in our hands. One anjali.
I often try to eat just from this bowl.
So I'm going to measure this week. I'm going to link it to my gratitude and meditation practices.
And, I'm going to come back to this blog each evening to track my progress.
Sunday, November 03, 2013
This is my third time as Butterfly in the fall challenge and I have not improved in my ability to get fiber! For my age I'm supposed to get 21 grams a day.
At least this time, I found a great link for fiber rich foods.
I copied part of it here so I can refer to it all week. I also welcome any and all ideas for getting more fiber!
where can i get more fiber?
Check out the chart below for the amount of fiber in some common foods.
Grams of Fiber Grams of Fiber
Fruit Grains & Pasta
Raspberries, 1/2c 5 ( 1 cup cooked )
Apple, 1 4 Bulgar 8
Blueberries, 1c 4 Barley 6
Prunes, dried, 3 3 Whole Wheat Spaghetti 6
Banana, 1 3 Brown Rice 4
Pear, 1 3 Couscous 2
Orange, 1 3 Macaroni 2
Strawberries, 1c 3 Spaghetti 2
Grapes, 1c 2 White Rice 1
Apricots, dried, 1/4c 2
Peach, 1 2 Cereal
Pineapple, 1c 2 Fiber One, 1/2c 14
Plums, 2 2 All Bran, 1/3c 14
Cantaloupe, 1c 1 Kashi, 3/4c 8
Watermelon, 1c 1 Raisin Bran, 1c 8
Grapefruit, 1/2 1 Shredded Wheat, 1c 6
Apple Juice, 1c 0 Wheat Chex, 1c 5
Orange Juice, 1c 0 Bran Flakes, 3/4c 5
Grape Nuts, 1/2c 5
Vegetables Oats, 1c 4
(1/2 cup cooked) Cheerios, 1c 3
Potato with skin, 1 4 Wheaties, 1c 3
Green Peas 4 Granola, 2/3c 3
Brussel Sprouts 3 Corn Flakes, 1c 1
Carrots 3 Special K, 1c 0
Broccoli 2 Rice Krispies, 1c 0
Cauliflower 2 Other Grains
Corn 2 ( 1 slice )
Carrot, 1 med 2 Pupernickel bread 4
Green beans 2 Whole wheat bread 4
Spinach 2 Triscuits, 7 4
Asparagus 1 White Bread 1
Celery, 1 stalk 1
Green pepper, 1/2 1 Beans
Lettuce, 1c 1 Lentils, 1/2c 7
Tomato, 1/2 1 Pinto beans, 1/2c 7
Lentil soup, 1c 7
Kidney beans, 1/2c 7
Ham / bean soup, 1c 6
Sunday, October 20, 2013
When it comes to tracking, historically, I've looked forward to it as much as I'd look forward to tracking and meeting the grizzly that left this print.
I hated thinking about what I'd eaten and writing it down meant I'd have to really own up to it. But, it's a tool that has worked for me and my relationship with tracking has improved over the years.
I definitely went through the phase when I wanted it to be perfect. Back in 1989 when I tracked and lost weight with Weight Watchers, they had boxes that you checked for each type of food. Oh how I hated when I'd eaten past my boxes. I did appreciate that it taught me to visualize the balance of foods that I needed to consume to have successful weight loss.
After I'd lost weight, I relaxed on tracking and while I was able to stay close to where I wanted, I started taking a hard look at my emotional eating. Nothing like tracking to help me see a binge. I think the Breaking Free from Compulsive eating book helped me get through the judgement I put on myself about what I'd eaten. I started just looking at it as a way to observe myself and what led me to eating more that I wanted to eat.
So this week, when my Butterfly Butterfly team took up tracking as the LTGL challenge, I was actually happy to see how far I've come. I love online tracking, especially what's available on Spark People. I'm grateful for what it can teach me and I FINALLY get that what I find at the end of my food tracking is nothing to be afraid of.
Just like my behavior changes depending on what type of track i see on the trail, my behavior can change based on what I add to my tracker. I don't run out of the woods when I see a bear track, I'm just more cautious. I don't eat more when I see I've eaten too much, I'm just more cautious.
There's always a message, sometimes it's just hard to read.
Tuesday, October 15, 2013
Since I'm flying with the Beautiful Butterfly fall challenge team, I loved the seredipity of this recent you tube video from a wonderful Montana woman.
This is my third round as a Butterfly and until this video, I thought I was breaking out a cocoon, turns out if I'm a butterfly it's a chrysalis. Either way, I love the image or metaphor that requires finding something inside to create change. I've also learned, since joining this challenge, to be more patient with the process of change. The first time through, I really improved for my ability to drink water. That was it, not a lot of weight loss. I stayed the second round, and improved for tracking food, watching sodium and cutting out 100 calories each day.
But the best part of the challenge is watching all my team mates build their cocoons or whatever you want to call them. I learn so much from reading every story, every blog. So keep writing team, keep sharing all those good ideas. Some of us grow using a little bit of everything!
Get An Email Alert Each Time RAYRUNSMT Posts