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How to Strengthen Self-Control

Sunday, November 13, 2011

Or should I say your will power? Did you ever think about how many times during the day you are resisting an urge to do something. This urge can be about food or an activity. I often have urges (i.e. cravings) for some sweet treat, especially when I am doing yard work. It is so much easier to grab a candy bar rather than come inside and prepare a meal, quicker also.

It has been stated that if you have a craving for a particular not-so-good for you snack that it is often best to just give in to the craving because you may find yourself eating more calories trying to satisfy the craving with other options.

Well, that does not work for me because I often end up enjoying that treat way too much. Instead of giving in to that craving, how about if I work on strengthening my self control and train myself to resist those urges. I think I can accomplish this if I do these three things:

1. PLAN AHEAD and be prepared for those moments when I get the urge to have that DQ Peanut Buster Parfait (or whatever it may be). I can be proactive in my resisting that urge by being able to tell myself how bad that choice is for me and that there are other things I can eat that will nourish my body with the nutrients it needs and have an alternative readily available, like homemade ice cream where I control the ingredients that goes into it.

2. COMMIT TO A GOAL. Sometimes I think that I find it impossible to stick to a goal I set for myself, but in reality, I am selective in my goals that I focus on. For example, I committed to being able to run a 5k and I accomplished that goal even though before I could do it I encountered many ups and downs. Some days, I did not feel like running; other days I had to take a lot of walk breaks. However, I did not let those times deter me from achieving that goal. This past summer I also made a challenge out of a goal to stop eating candy bars. Turning that goal into a challenge helped me say "no" many times when faced with the urge to buy a candy bar.

3. KEEP A JOURNAL. This helps to see what I have accomplished and where I might need to make improvements. Just the other day, I reviewed how far and fast I was running when I first started and I am amazed at the progress I made. This also helped me see that there are good days as well as bad days but the important thing is to never let the bad days dominate my thoughts. I need to focus on what I have accomplished and my ability to keep moving forward. If I fall, I need to get back up right way, brush myself off and take that first step forward.

As of today, I am going to commit to running a 10k this spring. This is going to take some planning (step 1), commitment to both training and eating (step 2) and to see how I am progressing, I'll need to keep a journal (step 3).

Hmmm, let's see how this works for me....(to be continued)

  
  Member Comments About This Blog Post:

FEELINGFITERIN 11/15/2011 11:10PM

    These are all SO true! I've been writing everything down again, and it really helps me to stay accountable!

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TRACEYROCK 11/14/2011 9:53AM

    I completely agree with you. For me planning ahead is the key Good luck! emoticon

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RONNIEHUEY 11/13/2011 11:36PM

    Good blog!

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FRAN0426 11/13/2011 2:34PM

    You have certainly have set some high goals for yourself. Wishing you the best in your endevor and preparing for the run next spring. Keep in mind that if you slip up a day here ar there you still can continue to reaching those goals.

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MISSLISA1973 11/13/2011 10:34AM

    emoticon

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What Do I Weigh?

Friday, November 11, 2011

To be truthful, I do not even want to know. This past week I have finally refocused and I am eating much better than I did ever since the "I know you don't like sweets, but I bought you these two donuts", and Halloween (we bought too much candy and I ended up "getting rid of it" emoticon. And then to make matters worse, the DQ was closing for the season and I "had" to make sure I got my last fix of the peanut buster parfaits. Then I found this "fat-free" brownie recipe that really was not fat-free because of the flax seed and walnuts, but, oh, they were sooooo good.

All that came to a screeching halt when I was down to my last pair of jeans (the one that was sown wrong and is about 1/2-inch smaller near the zipper) and I could not get them on. That is my gauge for I need to watch what I am eating because when those don't fit, I am back to the weight I no longer want to be at.

Plus, it is hunting season and there are too many hunters in the area so I am not able to just go outside and run. I have to go to the gym and that is such a hassle. I managed to do a 7 mile run on the treadmill earlier this week, but that is not the same as running outside. I'll just go into town and find a trail there.

So, while I may not know what I weigh, I am focusing again on what I need to do to stay healthy and fit.

emoticon emoticon

  
  Member Comments About This Blog Post:

KELLEEH 11/12/2011 6:35PM

    Focus is good! Here's to getting back on track.

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NELLIEBLUE 11/11/2011 7:58PM

    You will make it and those jeans will fit and you will be glad to weigh-in.


emoticon emoticon emoticon emoticon

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RONNIEHUEY 11/11/2011 5:21PM

    Don't worry ! You will get back on track! emoticon

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OHBEEBLESSED 11/11/2011 9:55AM

    we all have times when we just get a little off track! The key to winning is not quiting. :)

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Judge not, lest you be judged

Monday, October 31, 2011

This past week, I had a couple days alone. My hubby and daughter both left to visit relatives and friends. It was so nice being able to do my own thing without having to do something for anyone else.

I spent quite a bit of time doing yard work; I am still working on getting those leaves raked. I think I'd be done by now had it not been for the dropping of the trees. I had to clean up the debris from those. Fortunately, the guy who chopped them had a helper who cleared away most of the branches and left me the smaller sticks and twigs.

The yard always looks so pretty in the fall and spring after I rake. We have a combination of red and white oaks. The red drop the leaves in the fall and the white in the spring (Or it's the other way, I forget which is which).

I even took some time to get a couple of runs in. I was shy of reaching my goal of 15 miles but managed to do a 12. Not bad considering all the yard I am doing.

My enjoyment was sort of ruined when my husband comes home with a half dozen donuts and says, "I know you don't really care for sweets but I bought these two donuts just for you." So, am I supposed to say thank you for buying me something you know I want to eliminate from my diet. I cannot say it's the thought that counts because he just told me that he knows I would prefer not eating that type of food.

So, that got me thinking about how many times I offer my grandchildren a sweet treat. I know it is not good for them so why do I do that? I cannot be too judgmental because I, in turn, do the same thing and offer gifts that are better not being given at all.

You know the saying about how we often see our faults magnified in others. Now, I need to take what I have learned about myself and make some positive changes in what I do.

  
  Member Comments About This Blog Post:

WITCHYWOMAN45 11/13/2011 10:47AM

  Great insight!

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TEACHERWANDA 11/1/2011 4:27PM

    Well said.
I know I often use the excuse of having company over the weekend to go off my healthy diet. Last weekend my niece visited and I discovered she is eating clean. We exchanged recipes and ate extra healthy. I send her a copy of ETL and look forward to seeing her at Christmas to she how she is doing.

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FRAN0426 10/31/2011 8:39PM

    The best approach is to offer our children or grandchildren (in my case) some good tasting fruit or even veggies for a treat more often than sweets. I won't eliminate the sweets 100% as they say all things in moderation.

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LIV2RIDE 10/31/2011 2:10PM

    Awesome blog! Food for thought for sure.

Congrats on getting in your runs. emoticon

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MJK0430 10/31/2011 1:12PM

    When my Mom brings over sweets I say "Thank you, I'll have this later 'cause I just ate." As soon as she is gone into the trash they go. I've removed all sweets from the house so I can't even offer them to guests.

Sounds like you had a great weekend!

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RONNIEHUEY 10/31/2011 12:51PM

    emoticonYou sure had a bury weekend! Me I would of curled up with a book and favorite treat.

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TOASTIE 10/31/2011 11:30AM

    Course, we can't just stop offering treats. How about cut-up apple slices served on a special plate? And, let's treat ourselves while we're at it.

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LADYEYRE 10/31/2011 9:22AM

    My fiance does that kind of stuff all the time. Its so hard because I dont want to hurt his feelings by not eating the cupcake, cookie, or whatever he brought home but I also dont want to interrupt the plan. I choose the middle road and make him split it with me. He's getting the hint I think that I'd prefer a bottle of water.

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TRACEYROCK 10/31/2011 9:20AM

    I was just thinking this morning that I have to stop offering my children sweets- none of us should be eating them!

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I gave in last night...

Friday, October 28, 2011

and bought and ate a 3 Musketeers bar. However, other than the way too many sunflower seeds, I ate well.

  
  Member Comments About This Blog Post:

JUGE300000 11/3/2011 8:59AM

    It happens once in a while. Forgive yourself and go on with your life. emoticon

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MAVERICK59 10/28/2011 9:19PM

    No Problem. Even Dr Fuhrman has a 90% rule/goal.


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KELLEEH 10/28/2011 2:12PM

    Hey that doesn't sound too bad! I haven't purchased any Halloween candy yet. I'm wondering what the neighborhood kids would do if I gave out apples.

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RONNIEHUEY 10/28/2011 12:02PM

    The candy bar you chose had the least amount of bad stuff than say a snickers.Its Halloween,you have to have at least one candy bar. emoticon

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ANIMAL_L0VER 10/28/2011 10:39AM

    We all have to have a treat now and then... at least you didn't have 3 3Musketeers bars!
emoticon

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What a workout!

Tuesday, October 25, 2011

I got a huge workout yesterday! We have a hillside that we had started clearing last fall, but sort of ignored it this spring and summer. I decided it would be perfect for a sledding hill this winter, but in order to prepare it we had to remove the fallen trees. So, my daughter and I spent all day, about 7 hours moving logs up the hill and onto a wood pile.

I am not sure how many calories I burned but pulling those logs uphill on a wagon left me huffing and puffing. I think about the sixth hour I started to feel the burn in my legs and arms. I mentioned that to my daughter and her response was "Well, then I must be in better shape than I thought if I am able to keep up with you."

How's that for a compliment - using me for the standard - ha!


  
  Member Comments About This Blog Post:

BUNNYTIME 10/26/2011 4:27PM

    That's wonderful! emoticon

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RONNIEHUEY 10/25/2011 5:39PM

    Awesome

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FRAN0426 10/25/2011 3:36PM

    Seven hours, you had to have burned lots of calories with the lifting and dragging those trees up hill----great workout

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LIV2RIDE 10/25/2011 9:59AM

    emoticon emoticon emoticon emoticon

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MNCYCLIST 10/25/2011 9:28AM

    That's awesome!

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GIGALENA 10/25/2011 6:20AM

    WAY TO GO!

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