Thursday, January 27, 2011
My challenge for yesterday was to follow the food plan. I wasn't tempted to overeat or eat the wrong thing. So you would think it would be rather easy. I already wrote that I did a minor substitution for breakfast (had 3/4 c fat free cottage cheese and a little wheat germ rather than 1c), but I did not write that actually I misread my breakfast and left out two items, a whole wheat english muffin and a tablespoon of smart balance light margarine.
I packed my lunch. What could go wrong? The microwave absolutely refused to work. I got an extension cord and tried to plug it in to a different outlet. No luck. If it hadn't been the importance of following the meal plan on this specific day I would have gone out to lunch. I ate my pork tenderloin, pintos, and green beans cold. It was okay, but I definitely prefer hot. Didn't want to drink my milk powder cold, so on the way home from work I drove through McDonald's and bought a small senior decaf coffee (85 cents) and made my own latte. It was delicious. Might even do that again sometime.
I did make a substitution on the fly and feel pretty okay with it. When I bought gasoline the station was selling the prettiest little apples at an almost reasonable price. I bought one. Instead of 2 tangerines at work, I ate an apple in the morning and a tangerine in the afternoon.
I had to get my oil changed. I was 600 miles overdue. It has been more than a decade since I neglected that duty. So I went right after I got off work a little late. By the time I got home it was 7pm. I was to cook chicken. Hubby says to make a chef salad. I said great idea, we'll have that tomorrow. I cooked the brown rice, chicken breasts on the foreman grill, and lightly sautéed yellow squash, portabello mushrooms, red and green peppers. My food plan called for a tossed salad, but I thought I had enough veggies and I'll save the salad stuff for this evening. So I drizzled the olive oil on the veggies that I had cooked in Pam. By then it was late. I entered all my food into SparkPeople to see the nutrition and saw I had nailed every nutrition goal, although counting on Weight Watchers PointsPlus I needed about 4 more points. If I ate my planned snack I would actually be over the SparkPeople recommendations including calories. I ate supper so late, I really didn't want the popcorn. I just had some RoBarr with skim milk and that is even better than decaf.
So I'd give me a B or B minus (may be a C?) for following the food plan, but an A for eating wisely. I will try to plan each day and see if I get better at it. It is far from natural at this point.
Today's Chapter is about Preventing Unplanned Eating. Haven't read it yet, but it sounds interesting.
Wednesday, January 26, 2011
On day 14 you start tracking food. I've been doing that for several years now, using a variety of methods both paper and online. However, you also are to write out your meal plan the night before and then check it off as you eat it. I have not been regularly planning my meals ahead of time. Usually I decide at the last minute what to have and then write it down. Planning ahead will allow me to eat more carefully and nutritiously and take away the last minute planning that can be anxiety-provoking.
Last night I did write out my meal plan and followed it with very little variation for breakfast. (I had written 1 cup fat free cottage cheese with pineapple in juice, well drained. Since I only had 3/4 of a cup of cottage cheese in the container that was open, I substituted 1 T wheat germ for a 1/4 cup of cottage cheese. I could have opened the other container, but chose not to. Feel okay about it.) I brought my lunch of leftover 3 oz plain pork tenderloin and 1/2 mixed pintos and black beans - both low sodium from cans, and fresh cooked green beans. I brought 1/3 cup nonfat milk powder than I enjoy drinking warm and an apple and 2 tangerines. The milk and fruit I'll eat when I want, maybe with lunch and maybe mid-morning if hungry, but more likely around 3pm, again depending on hunger. I plan chicken and brown rice for supper, a cup ofskim milk, with big salad with olive oil and vinegar. 8pm I'm planning 100 calories of popcorn and a banana.
During 2011 it is still my goal to develop 2 months of healthy menu plans with grocery lists. However, for now, planning the night before seems much more do-able than my previous efforts to plan a week at a time. I think this will work for me. I already told my hubby that I plan to plan the night before, so he needs to get involved at that time. He didn't refuse. Good step forward!
Tuesday, January 25, 2011
Yes, I did over 8 hours with no food yesterday and it wasn't near as hard as I had feared. My only really strong hunger was at 4:45 am. Last eve I woke up hungry again at 2am, got back to sleep until 3:30am. Then I could not get back to sleep. I Sparked as detraction until 5am and then I had delicious cream of wheat cooked in skim milk with added strawberries and a cup of tea. I'm still satisfied 3 3/4 hours later. Anyway, I didn't do as well as I would have liked recording each hour how I was feeling. I may do it again later; maybe when I'm through the six (or more) week program I'll do it for a second time. Seems pretty significant.
I'm trying to figure out how to approach Day 13 which is Overcoming Cravings. I'm not really craving any one food now. I really don't have any triggers left. Any food can be in my house and most of the time I can handle it. The one problem I have is I really like sweets. Artificial sweetener is fine with me. I like saccharine, sweet and low, equal, splenda. Truvia I haven't used much, but would probably like it, too. SparkPeople recommends no more than 4 packets or equivalents a day. I know I use more than that. Is it a craving? I'm not sure. I'll have to think about it. The chapter has a lot of distraction techniques in it. I think they work fine with dealing with hunger, too, so I will study them some more.
So I'm glad to be through Day 12 without triggering a binge. It did help me build confidence that I can handle hunger.
Monday, January 24, 2011
I'm sitting here with my stomach growling because I decided to brave it and do the day (12) when I skip lunch to purposely experience hunger. So far so good. I can eat at 4pm. That will be 8 hours between meals. I had my oatmeal, blueberries, and skim milk for breakfast. I would have been satisfied, but I knew I was going to go 8 hours without food so I added 2 ounces of ham and 2 tangerines. Perhaps that is cheating. Beck says that overweight people fear being hungry. I guess there is some of that in me. I'd like to give it up, plan meals, and confidently go without a worry for the next meal, knowing I can tolerate hunger (without later binging) if need to or simply more convenient.
Yesterday's activity was to chart my hunger before each meal, half way through, after and 20 mintues after. My greatest hunger was at 4:45 am. I woke up feelling kind of crampy in my stomach and wanting to eat. At first I thought I'll get up and get a glass of water and see if I feel better. Then I thought it is cold; I want something hot to drink. what I wanted kept getting more and more caloric. I decided to stay in bed and see if the feeling would subside. Luckily for me it was cold out and so getting out of bed was not too inviting. I did fall back to sleep, waking about 5:30 still hungry, but not as bad. I got back to sleep again, woke at 7am, and I rated my hunger at an 8 on a scale of 1-10. I reminded myself that by resisting the urge to eat I am strengthening my resistence "muscle". In fact, I wonder if part of the reason my stomach wanted to eat was that I had done so (strengthening my giving in "muscle") a couple nights before.
Most of the rest of the day was pretty much what you'd expect. I was hungry before meals and less hungry as I ate. I was a little too full 20 minutes after lunch and just right after supper.
Now I got the hunger headache, but I'm out to learn this lesson!
Sunday, January 23, 2011
I'm doing my Beck Day 11 hunger tracking today. I'll let you know how it turns out -- probably tomorrow.
I just finished a 70 minute treadmill workout and have an observation. It really is easy to overestimate activity and calories burned. I did intervals of 5 and 6 mph. I spent a lot of minutes at 4.5, 4.3, and 4.2 mph. Yet, in order to average 4 mph in the first hour, I had to sprint the last 2 minutes. I made 4 miles at about 60 minutes and 3 seconds! If it hadn't been right in front of me, I would have estimated that I had averaged 4.2 mph. I guess I didn't realize how long and slow my warm up was. Having the objective data right in front of me truly is helpful.
I still haven't used my new heart rate monitor, but this observation encourages me to learn to use it. The objective feedback will be helpful.
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