Thursday, February 17, 2011
Back to Beck -- and thanks so much for all the supportive comments on dealing with our medical emergency yesterday. I'm grateful, and also grateful that DH (very dear) is OK.
I'm still musing over the "redefine full" concept, still working hard on sitting down to eat everything (and mostly succeeding, one licked spoon yesterday . . . ), and still reminding myself constantly that if it's not on my plan I have no choice about eating it. (Forgot to put my square of bittersweet chocolate on my plan for today -- but did in fact have it after the gym. It was "planned", just not entered -- or that's my rationale!! Will put itin for tomorrow).
There are two ways of fooling ourselves, says Beck. The first is the long list of rationalizations as to why it's ok to eat something unplanned. (Ooops!! think I just did that: see above!!) Reasons such as "it's not a whole piece", "I paid for it", "I'm celebrating", "It's free", ""No one will see me eating it" . . . you get the idea. There are an infinite number of "reasons" for deceiving ourselves about eating.
The second way of fooling ourselves is by underestimating portion sizes. So Beck suggests that we make sure we are including every ingredient (the Pam spray, the mayo) and actually weigh or measure each ingredient in the foods we eat until we are really confident that we are "eyeballing" accurately. And even then, to repeat now and again to make sure the portion sizes haven't crept up.
My Greek omelette "grouping" does include the Pam, and does include the Club House Greek seasoning. But this morning, I did measure out the Simply Egg Whites and also the Naturegg fat reduce whole eggs -- 1/4 cup of each -- and I estimated the 1 oz portion of light feta, then weighed in on my scales -- pretty close, 1.15 oz. I'm going to experiment with this all day. I think I 've been pretty accurate but it doesn't hurt to check again.
This "estimating" think is definitely where I was taking in excess calories before staring Beck: my "tablespoons" of peanut butter, my "1 oz" full fat sharp cheddar cheese, eaten standing up of course -- I knew from my pre reading of Beck before I started that this was a major problem area. Even my oatmeal portions were getting pretty hefty: 1/2 cup dry oats is the portion and I was well over that. And given my past history, that's where I'm most likely to fall off the rails again. So I have my measuring cups, spoons, and scales sitting out, ready for use. Have been using them, and will be continuing to use them.
No point in fooling myself -- the scales aren't foooled!!
Wednesday, February 16, 2011
A small family medical emergency (thankfully, turned out to be small) had me zooming to the emergency department in the early hours of the morning -- and home only at about 2 pm. So needless to say: did not get to the gym for my pre-planned exercise, was not able to follow my preplanned meals for breakfast or lunch. .
That's OK: I just moved everything entered to tomorrow: all preplanning done once more.
And: have not stress eaten, have not over eaten -- skipped breakfast, and when it was clear we were not going anywhere quickly chose the healthiest " lunch" option available about 11 a.m. (whole wheat egg sandwich, Granny Smith apple) -- and otherwise tolerated hunger, which was NOT an emergency.
And: we are OK. YAY!!
Now, to catch up on the ZZZZZZZs.
Back at it tomorrow!!
Tuesday, February 15, 2011
Yesteday's experiement with throwing out excess food went well. It was a very very rushed day at work. I set aside and then threw out a significant portion of my lunch salad: and I did not ahve time to eat my lunch fruit at all (it's waiting foro today's lunhc). My satiety was fine 20 minutes after that reduced lunch and I was right back into busy busy which kept me effectively distracted for the rest of the working afternoon. However, I was very hungry indeed driving home and preparing Valentine's dinner. Managed to remind myself that hunger is not an emergency, and that I could wait for dinner (as preplanned on my tracker).
All of this leads into "redefining full". Full, says Beck, means that after a meal you are still able to go for a brisk walk. She suggests that you look at all the food you are going to eat at any given meal and judge whether it's more than you reallly need by volume, whether or not it's within the plan and the calorie range.
It may be that my lunch time salads -- enormous quantities of spinach, or arugula, or mesclun plus a range of brightly coloured chopped vegetables -- are more than is required by volume. I've never felt too stuffed to go for a walk afterwards. But Beck points out that when you get into the habit of eating a large quantity of foods, then on occasion when your low calorie high volume preferences aren't available (restaurant, friend's place0 you will be tempted to eat a too-large volume of high calorie foods. And I have to say, I am always disappointed by the size of salads others offer, and then tempted to graze in the bread basket!! (I don't have bread with my regular lunch salads, or cookies, or fruit juice etc. Just black coffee).
So I'm going to be thinking about this today -- spreading out my lunch time salad, considring the sheer volume (not calories) of the total lunch with fruit, and reconsidering.
And: I will be taking a brisk short walk after lunch!!
Monday, February 14, 2011
Yesterday's preplanned nutrition planning and fitness planning went even better than the first day's attempt: I had put in a number of foods that I didn't in fact eat, and that helped to quell any feeling of possible panic about "maybe there won't be enough". So I deleted the gala apple, almond breeze beverage, granola bar and two servings of yogourt, and still felt full -- despite putting in a full 90 minutes 6 km cross country skiing in superb conditions. Great glide: it was euphoric!!
I'm preplanned again for today, have already been to the gym for my 32 minutes 400 calories on the elliptical and upper body ST. Feels good! And treated myself as planned to another Greek omelette with the naturegg comb of fat reduced whole eggs and egg whites: increasing the protein is working well for me. Lunch salad/chopped fruit was not only tracked but made yesterday -- ready to take to work. Valentine's Day dinner has been preplanned and tracked. Interesting ethical dilemma: when I track in advance, I get the points in advance: and then if I use the points to send goodies to SP friends, what happens if I don't actually do the fitness and delete the entry, losing the points? Do all those goodies come zipping off the friends' pages??? (Just joking: I'll treat this as a little extra motivation to do what I've planned to do!!).
Today Beck tells me that it's important to learn to waste food deliberately by heaping my plate with an extra portion beyond what is "allowed" and setting it aside on the plate and throwing it out. Actually there is a difference here between the book (2008) and the workbook (2007); the book indicates you can put the extra portion in the fridge for another meal, whereas the workbook instructs that the extra portion should be put the garbage.
The purpose of this counterintuitive move? To train yourself not to eat everything put in front of you at a restaurant or friend's home.
I am also to eat dinner very quickly and then wait 20 minutes to prove to myself that satiety will "kick in" ; this is to demonstrate for the body that it can take 20 minutes after eating to feel full.
My Mum (who struggled with weight issues all her life: she and my sister and my daughter and I share the same super-efficient metabolism, I guess!) used to say: "Better to go to waste than to my waist". I won't have a problem wasting food, I don't think. At lunch I will put out a yogourt portion not on my tracker. And not eat it. And throw it out. I'm disinclined to gulp my Valentine's Day dinner with DH (glass of red wine in the tracker!! chicken, broccoli, baked potato: also one chocolate truffle after my strawberries!!) so I'm planning to eat my lunch salad at double quick time instead. And bake a large baked potato for dinner, but allow myself to eat only a medium potato's worth.
Beck says that if it is easy to perform these tasks, it might not be necessary to do it again: but that many people who think it's going to be easy find it impossible. So I'm curious. And I do think it's important to learn to set aside an excess serving, and to wait for satiety to register. So I'm committed to trying this.
I'd love to end overeating, for sure. And chuffed that the scale was down .5 to 155.5 this morning!!
Sunday, February 13, 2011
Yesterday's experiment with entering all foods and exercise into the Spark nutrition and fitness trackers the day ahead went quite well.
I had forgotten to enter my usual post-cross country ski granola bar (PC peanut butter) into the nutrition tracker: I could have added it as "unplanned eating" but chose not to, just didn't have it. It turned out to be a bitterly cold day with gusting winds (sunny, though, with sparkling sparkling snow) and our friends opted not to brave the highway to join us. So instead of the planned 90 minutes, DH and I skied only for 60, and didn't go for lunch at the club after. In fact, I somehow didn't get around to eating lunch at all: headed out for a little Valentine's Day shopping instead! (Mike will be opening a new cross-country "wicking" turtleneck, red, tomorrow!! We are soaking wet after skiing -- it's such amazing exercise).
I was zooming around at a fast clip for 2 hours and so removed 30 minutes skiing time and clocked some of that into the fitness planner instead as walking time -- After I had located gifts, cards and wrapping (and a bottle of red wine for tomorrow's dinner) I also spent (oh, self indulgence) some time trying on clothes!! Love doing that as an effective distraction from eating, and it sure works for me. Did not buy anything!! Was somewhat tempted by a black leather 3/4 sleeve swing blazer (marked down from $500 if you can believe the tag to $70) but opted against it. Decided that it didn't really flatter my figure, a bit "boxy". Also tempted by a gorgeous squashy bright red leather shoulder bag with a heart pendant, marked down from $300+ to $74: and again, resisted. Simply don't need it. Tried on a very form fitting navy jumper (or dress) which looked terrific but again, opted against it: the material was just that little bit shiny and "cheap" looking (marked down from $180 to $30). And a tiny bit short in length, maybe: okay with opaque tights but I don't want to look like mutton dressed as lamb!
So: about 4 pm ate the chicken I had scheduled for my lunch salad at the club (sitting down, savouring every bit) just before we went out to buy groceries, and just skipped the rest of lunch altogether. Enjoyed my chicken barley soup for dinner with yogourt and berries as planned, lite PC hot chocolate also. Husband and son were enjoying a roast beef dinner: I don't eat roast beef, but was tempted by their crispy roasted potatoes!! However, they were not in my meal planner so that was an easy decision: no choice. Distracted myself by leaving the room: and they (bless them) tidied the kitchen and wrapped up the left overs so I didn't have them staring me in the face!! Went to the computer and planned today's meals and fitness (yesterday) instead: I could, of course, have planned leftover roasted potatoes for today but decided that I didn't actually want them enough to "pay" the calories.
I seem to be getting into a breakfast omelette riff to boost protein but I don't want to worry about cholesterol if I eat eggs multiple times a week. So I bought cartons of the naturegg Omega Pro (50 calories for 1/4 cup, only 10 mg cholesterol) and the naturegg Simply Egg whites (1/4 cup 30 calories) and this morning made my Greek feta and spinach omelette with these. And I've clocked in a Greek omelette food grouping as well, which will make meal planning even easier going forward. Sure love my mixed veggie and chopped fruit food groupings: very handy to click once, then edit out or add items (avocado, say, or fresh cherries) that I don't have every day!! Beck and Spark are very compatible.
Saying No Choice to unplanned eating is actually a big relief. There are, as Beck says, lots of things we have no choice about and we accept those issues pretty matter-of-factly. I don't ask myself if I feel like having a bath or brushing my teeth or going to work or paying my bills. I don't struggle over it. And: I don't have to struggle over eating if I plan ahead and tell myself I have no choice about unplanned eating.
Of course I know there will be times when I do eat unplanned foods. And then it's going to be important to pull out card 18 and Get Right Back on Track.
"if I eat something I shouldn't have, I haven't blown it. It's not the end of the world. It's just a mistake. Get back on track this minute! Don't keep on eating! That makes no sense. It's a million times better to stop now than to allow myself to eat more."
Yeah. I'll be using that one for sure. I know it.
But for now -- time to go skiing!!
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