Friday, March 19, 2010
Today I was asked what my favorite filling foods are. Good question.
The foods I think satisfy me the most and help me stay within my calorie range include oatmeal, bananas, apples, fresh broccoli, brown rice, low sodium canned beans (black, garbanzo, pintos), popcorn, eggplant, yellow squash, tomatoes, strawberries, cantaloupe, red/yellow/green bell peppers, vidalia onions, fresh green beans, grapes, peaches, oranges, grapefruit, okra, salmon, cod & other white fish, chicken breast, pork loin, tuna, and boca burgers. I probably could say almost all veggies and all fruits.
When I was losing I drank quite a bit of sugar free hot chocolate because it seemed to satisfy a craving. I used quite a bit of fat free sliced cheese, too. Now I try to drink more skim milk. I have cut down on popcorn. I had it almost everyday while losing. However, I usually had too much sodium and often had too much fiber. I've cut back on Progresso light soups, but they were a great help. Now if I want canned soup, I take half a cup and add my own salt free, fresh veggies. I rarely have frozen dinners now, but they were a great help to me when I first started losing and was re-learning portion control. I try to get in olive and/or canola oil every day because I know we need some healthy fat, not because I really want the taste.
I like variety. Every once in a while something just tastes wonderful. A few weeks ago I just couldn't get over how good grapefruit tasted. I wanted it every day for a week or more. Now I wouldn't mind having one, but I'm not craving it like I was. The asparagus last week was really good. Sometimes I kind of forget about some food and when I find it again it is almost like a long lost friend. That happened with wheat germ. It's really yummy on cereal and banana.
Oh, I could write about food all day! Enough already ---
Thursday, March 18, 2010
Yesterday at the YMCA I was doing strength training: lat pull downs, squats on leg machine, seated chest press, rows, etc. When I was about give out and thought I couldn't finish a set, a thought just came to me, loud and clear: Marsha, Strong and Healthy. One.... Strong and Healthy, Two... Strong and Healthy, Three... Strong and Healthy ------------ Fourteen...Strong and Healthy, Fifteen.... Strong and Healthy. The affirmation made it all so much easier, the goal -- the reality, actually -- set firmly in my mind. So today I feel great gratitude for knowing that I am Marsha, Strong and Healthy.
Wednesday, March 17, 2010
I recently wrote on the At Goal and Maintaining Team message board about a real problem for me at this point in my journey:
I frequently have "relief eating!" I get up for those stressful things and handle them well. Then when it is all over, I break down and eat! This is particularly true about big dinners at my house and other eating events. On the positive side, the "breaking down" eating has gotten smaller and smaller as my weight has gotten down, but I still do it. Anyone got a cure (suggestion) for this strange behavior?
I got two helpful and interesting responses:
1. From Redgrama -- Marsha my dear friend I wish I had an answer or "cure"
for relief eating. I would be DRENCHED IN GOLD.
But I can make ALL of us who do partake in RELIEF
eating, feel better, it is quite normal to do so. The best
thing is being AWARE that it does, can, and will happen
to most of us at times. We just have to make sure that
we always have on hand healthy, quick grabs handy.
I have found that VERY SOUR LEMON DROPS makes that
I want to eat something feeling go away & stay away.
2. From Oolala -- The only thing that has helped me is something I have talked about before, the theory that the urge for a binge comes from a chemical stimulus when we feel anxiety. By eating A LOT of the binge food, it reinforces AND STRENGTHENS the sensitivity to the urge feeling so that the urges will usually return even stronger. The best cure is eating NOTHING at that time, and waiting until you are calm and hungry to eat a meal. Later, periodically incorporate small amounts of the binge food into meals and then hang on! The chemicals will tell you to keep eating, but if you don't, it will quell the cylce over a period of experiences.
So all I mean is in this case knowledge of how much damage I was doing finally helped me to stop. I guess it's like learning that open bowls of uncovered mints at restaurants were found to have microscopic contamination by fecal matter from people dipping in after having gone to the bathroom and not washed their hands. I've never chosen to eat them since I learned that, even though they can look very good and innocent when I walk by.
So just knowing that I was chancing having the behavior escalate by participating had me scared enough that I've been keeping to my plan for almost 10 weeks now. I've had plenty of stressful situations, but I haven't even wanted to eat over them since the second week, barring a couple of fleeting moments.
I've also read that the feeling of over-fullness is a trigger for many bulimics. I realized it was for me. That has helped me eat just to comfort in some social situations.
Thanks to both Oolala53 and Redgrama. I thought posting here on my blog might get this good info out to more people than just being on our team message board. And maybe someone else can shed some light on relief eating. Evidently, I am not alone in this counterproductive behavior.
Thanks for stopping by my blog! -Marsha
Monday, March 15, 2010
Day 15 assignment: "Think about how far you've come in the first two weeks of the Challenge. Blog on your progress during the first two weeks of loving yourself as you are now. Support other team members too! Do your choice of Cardio today."
Well, the cardio part was good. Natalie and I went to the YMCA. When we first got there we played outside on the playground. Then I took her to the indoor playground and she had fun climbing on this tall net cage enclosure really high. Then she was ready to go play with the other children in this great facility. I went to pilates, weights, and then did 30 minutes on the elliptical trainer.
Thinking about this challenge is challenging. The first time I was to take a walk and contemplate my positive qualities, I was in a terrible frame of mind. Had just been through a not so positive conversation and I could not think of anything good about me -- except that I try; I mean well.
I decided that to make myself feel better about me I needed to do a few things and I selected making my bed, doing better at keeping the kitchen clean, and get a new haircut. Well, I got my hair cut, but I don't think I like it. I have done better at cleaning the kitchen. I've made my bed, but not every day. Actually, I'm not sure any of these things are really going to help.
Probably the biggest step forward I have made during this challenge is to realize that this issue is not all about my weight. I think that it would be worth my time to think about how I can improve my relationship with me.
Now I am not saying that getting to goal weight isn't worth it. Far from it. I'm just saying that not every thorny issue magically dissolves just because a person gets to goal weight.
Sunday, March 14, 2010
For the Polk County SparkTeam's "Love Yourself as you are Now Challenge" I'm to write a blog about my good points. Well, that's going to be very difficult. I'm just so tired. I spent all day getting ready -- cooking and cleaning -- and then put on a birthday dinner for my 24 year old neice. Her boyfriend came, her brother, my daughter, son in law, and granddaughter. We all had fun!! I just got the kitchen cleaned up and now it is bed time.
I guess that kind of summarizes my good points: I'll do what needs to be done, I'll do things to celebrate other people, and I'll even have fun doing it. Good night, SparkFriends. Wish we could all get together for a big -- but very healthy -- dinner! -Marsha
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