Monday, August 06, 2012
So, Dr Beck is teaching me to think like a thin person
Day 4 (Mon 6 August) - Give yourself credit.
This is quite funny, since I spend the day chastising myself for licking a spoon, or having a nibble when I was not sitting down (Day 3 lesson).
Still - I had friends over, a refrained from eating more cake after they left - good job
I sat down for all my meals - even dinner, after the kids went to bed, a bad day and just wanting to flop in front of the olympics
I stayed within all my ranges today
I felt a bit hungry, but controlled myself not to react straight away - and waited until my next meal.
I did my Pelvic Floor exercises
Overall, I did really well yesterday
Day 5 (Tues 7th August) - Eat slowly and mindfully
So far I have pondered my porridge, and I am about to study my stir fry. And tonight I will scrutinise my spaghetti!
I am trying to control my standing up eating - and giving myself credit
- for doing this one day at a time
- for sitting down to meals
- for planning my days food
- for changing my habits
Saturday, August 04, 2012
I picked up a copy of Dr Beck's 'Diet Solution - How to think like a thin person', from the library on Friday. Already it is challenging me. Challenging me to actually follow the program step by step, rather than flick through to the bits that I think will apply to me.
The thing is - this is about changing my thinking. Not just my thinking, but my daily habits. I acknowledge that this is not going to be easy, so I need to suspend my negative thoughts - take a deep breath, and take my time.
Day 1 (Friday 3rd August) - Reasons for losing (in my case Maintaining my current) weight.
This was hard for me. I think I could add 3 or 4 kgs and still look ok, buy clothes easily, be healthy etc. So why do I want to maintain at this level?
- To gain a little weight is a slippery slope. If 3 or 4 kgs is ok, then a few years later that could easily become 10 or more
- To have really achieved something - to be a person with a certain amount of discipline
- To be complimented - although compliments are getting rarer, as people get used to my new weight, I still get the odd compliment (eg yesterday 'You haven't changed since school')
- To keep depression at bay - after suffering with a very mild depression for about 12 years, the last year has been fantastic. I have energy, and the foggy feeling in my head is all but gone)
- To look great!
- To be a good influence on my kids. To effectively teach them to think thin (by example only - I am not putting my kids on a diet!) and have healthy habits.
I have listed these on a card in my wallet. I will look at them every morning, when I am planning my food and whenever I feel like a might be wavering.
Day 2 (Saturday 4th August)- Choose 2 diets.
I don't really follow 'diets' as such.
I am very happy following SP - tracking 6+ days per week, and aiming to hit my calories, fat, carb, protein, and fibre targets.
Do I need a back up plan? It took me a while to get over this, and understand that I do need a back up plan. Like when I am in a situation where I can't plan my food, or track my food (travelling overseas or remotely, or restaurants, or as a guest at other people's homes etc). Since I don't really believe in 'diets' - I have decided that my back up is to aim for a plate similar to nutritional guidelines (half vege/fruit, quarter grains, quarter lean protein).
Day 3 (Sunday 5th August) - Sit down to eat
I have developed some bad habits lately. I often eat breakfast standing up at the bench whilst I am catching up on spark (ironic - such a good influence can also be negative). Sometimes my lunch too. I tend to nibble on vegies whilst I am cooking the kids dinner, and after the kids go to bed we often eat our own dinner in front of the TV (OK - I am sitting down for this, but that isn't a good habit)
1. I will do my SP whilst I am cooking my porridge and making a cup of tea - but then sit down to eat.
2. If I need an afternoon snack of veges whilst the kids dinner is being prepared, I will take a selection of the vegies, put them on a small plate and sit down to eat them. If that is too much trouble - I don't really need the snack!
3. I will set the table and have our dinner there every night. It is probably good for my marriage as well as my health/weight - since we can talk about our day etc
So far, so good
Tuesday, July 31, 2012
My Goals for July
1. Keep maintaining - Yes. This morning 59.5kg, after being 60kg (top of my range) for a couple of weeks
2. Get this cough sorted - Yes. Started the allergy desensitisation course. In the meantime, did my first spin class in ages - and did not cough once.
3. 230+ fitness minutes per week (to get 1000 in the month) Yes
4. Eat more fruit and vege - Yes, but want to work on improving this.
Goals for August
We are going to visit my in laws in New Zealand for 12 days in the middle of the month, which will make exercising and healthy eating a challenge.
1. Keep maintaining
2. Get my 1000 fitness minutes award
3. Eat more fruit and vege (aiming for half of my plate!)
As I said in my last blog - I am working on strategies to help me in NZ.
Doing as much of the cooking as I can. Buying lots of fresh fruit and vege so I can serve something extra when the main thing being served is not so healthy (make a salad to go with dinner, cut up fruit to go with morning tea etc etc). And of course, making a plan to do some walking, skiing (hopefully) and ST. I will set a target for the 12 days, and make it happen.
I am also hoping to lose another kg before we go, so I am at the bottom of my range.
I have requested Dr Beck's book about how to think like a thin person from the library. I hope to get to start that before I go so I can start to think about some of my own thought processes that can be my undoing like
- It will go to waste
- I'm good normally - I can let go on holiday
- I don't want to embarrass my hosts
- The kids are driving me crazy, I need a reward
(Name the scenario, I can come up with a justification)
My goals are nothing more than what we should all be doing really. I want to make sure I do it.
Friday, July 20, 2012
It's my husband's birthday today. We have young kids. Cake is essential.
I enjoy baking, and it represents a special activity that I can do with my children to help mark their father's birthday. I believe in home baking - I want to teach my children that packaged 'cakes' at the supermarket with long shelf lives, fake cream, overly sweet, artificial colours etc are not actually food!
My tips for making slightly healthier choices on a birthday cake
1. Make a small cake
My recipe was for a full size cake, and I knew that just the 4 of us were going to eat it. Visions of eating too much cake, or having cake every day for the next week!
Instead, I put half the mix in a loaf tin, and put the rest into mini muffin trays. I then froze the mini muffins for use at another time (and of course, they won't be iced)
2. Reduce the sugar content
Someone told me that you can easily drop the amount of sugar that the recipe calls for. I now do this all the time. In the cake I made, I cut a third from the recipe.
3. Make a cake with fruit (or vegetable) content
I made a banana cake. I know it is not healthy, but I figure that at least some of the flavour/sweetness and much of the moisture in the cake comes from the banana - so it needs less sugar and butter.
My muffin recipes include apple puree - same principle.
I am not trying to make a 'health cake' - just make the cake a little healthier.
What do you do?
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