Monday, November 28, 2011
I just read today's SparkPeople Healthy Reflections.
This one is 'speaking' to me personally today.
Here's the reflection:
Facing your worst fears...
Your worst fears are usually the ones that never happen. Unfortunately, they're also the ones that keep you from trusting yourself and your abilities. Doesn't it seem silly to give up in the face of an anxiety that may be no more real than the fairy tale troll that lives under the bridge? If you approach a possible roadblock with hesitation, it might resist and break your resolve. But if you step forward with confidence, you can climb that wall, even one inch at a time, and pull yourself over the top. It's all about confidence, which you build by facing problems. Then you know that you can take on anything that comes along. The unknown monster under the bed is always scarier than the dust bunny reality.
I can worry myself sick and usually, it ends up being a 'dust bunny' under my bed and not the 'monster.'
I think it goes back to my always seeing the negative or the down side of things...before I see the positive or the upside of things. I have worked really hard to get rid of this 'stinkin thinkin' but still struggle with it. And when I get down, worry or filled with anxiety of what 'might be,' I reach for food to comfort myself. Well, I am doing less of that these days and trying to stare down those demons...without turning to food. Food used to numb those feelings. It's tough to stay with these feelings when they come...but as I try new behaviors and new ways of reacting, food is losing it's 'magic spell' over me.
I try to see the positive in everything these days, even if the event is painful and I find myself anxious at first. It's the hard work I need to do so that I don't eat for comfort...temporary comfort, that really isn't comfort at all.
Thursday, November 10, 2011
"Lowest Achievable Weight vs. Lowest Maintainable Weight "
I have been thinking and working on these two issues in recent months…
In the book titled: The Beck Diet Solution, by Judith S. Beck, Ph.D. ~ Judith Beck talks about, making a distinction between those two things (achievable vs. maintainable weight).
She makes the point: You don't want to be doing anything to GET to a weight you intend to MAINTAIN, that you are NOT willing to do FOREVER. That includes both "diet" (food plan) and exercise...She makes the point that since you can expect your metabolism to DECLINE with age, that you would have to exercise MORE and eat even LESS to maintain that weight as you age.
"You need an eating and exercise plan you can comfortably live with for the rest of your life."
So that is what I have been trying to figure out.
How to eat and exercise and maintain my personal goal weight.
I have settled for a goal of 8 pounds below my original goal weight set by Spark People when I started this journey in June, 2010. By mid-July 2011 I was there…57 pounds lost.
Since that time I have tried to see if I could lose and maintain a bit more weight.
I did lose almost another 5 pounds.
But, since fall I have discovered that I can’t cut my calories or exercise more – to make maintaining that weight part of my new lifestyle.
For the winter I will work on maintaining my weight at the 57 pounds lost mark – by focusing on healthy eating/food plan & a committed, but sensible exercise program.
Next spring when I am naturally more active, I will see what my body wants to do.
For now, I won’t make myself crazy. I will learn how to live at my present weight – comfortably, as Dr. Beck suggests.
Some other valuable points from her book:
If you have reached a weight plateau:
Regarding your food plan, ask yourself:
Do I want to eat less?
Will I get enough satisfaction if I eat less?
Will eating less be healthy and fit into my lifestyle?
Could I live with this food plan comfortably for the long term?
Regarding your exercise plan, ask yourself:
Do I really want to increase the frequency, duration and intensity of my exercise?
Will I have enough time and energy to devote to more exercise?
Will exercising more be healthy for me? Or will I be overdoing it?
Will I easily be able to keep up an increased level of exercise for the long term?
What if your lowest maintainable weight is HIGHER than the weight you wish to achieve? "But I want to be thinner" thinking....
Continue to enrich your life...in ways other than losing weight.
Focus on the parts of your body that please you the most.
Say to yourself "oh well"....
Focus on how you've improved.
Change your comparison.
Prepare yourself mentally before you weigh yourself.
Accept compliments from others.
Act "as if."
"The richer your life, the less you'll focus on your weight."
I would recommend reading her book for more details: The Beck Diet Solution ~ train your brain to think like a thin person ~ Judith S. Beck, Ph.D.
Thursday, October 27, 2011
I read articles from all sources to help me make permanent weight loss a lifestyle change, not just another yoyo weight loss - weight gain episode.
Today I read an article by Sabine Persenaire titled "Ten Steps to Permanent Weight Loss."
I'd like to share the ten points here. You can read the entire article - with details of each point, at this link:
I know if I focus on these points and make them part of my daily life, I will be one step closer to maintaining my weight. I also know that I have to make an effort each and every day. Atleast for now. I hope that at some point it will be second nature. I have read that maintaining one's weight is supposed to get easier over time. I am hoping that this will be true for me.
1. Promise Yourself You Will Never Diet Again - (I made this pledge along time ago and am sticking with it.)
2. Identify What's Holding You Back - (This point I continue to work on - the emotional and mental work of why I was overweight.)
3. Pledge to Take Care of Yourself, Now and Always - (I have really bought into this one!)
4. Get Moving - (I also know that I have to make exercise a part of each day of the my life if I want to maintain my weight.)
5. Identify What Foods You Cannot Live Without - (This was fun. There are foods that I can't live without and won't. I can have them, just not as much or as often as I used to eat them. But, I still can have them!)
6. Be Present and Mindful - (Again, a point I continue to work on. I eat too fast; I eat while doing other things sometimes. I need to focus on my food and enjoy it.)
7. Start Cooking - (This one is one I really enjoy. I love to cook and bake. I know I can make most dishes tastier and healthier than if I were to buy them ready made. I still enjoy eating out atleast once a week. And I can do that!)
8. Relax and Take it Slowly - (Yup! I took it slowly. 60 Pounds lost in about 1 year and 3 months. I want this weight to stay off. Slow and steady wins the race, right?)
9. Have Faith in Yourself - (I have had to learn to believe in myself. I CAN do it! We ALL CAN do it!)
10. Take Pleasure in Food - (I love to eat. I eat less now, but enjoy it more!)
Wednesday, October 26, 2011
Each fall and longer if I can find them, I puchase Medjool dates.
This aren't your ordinary dates.
Susan Russo in an article for NPR describes them well; she says:
"Medjool dates are deep amber-brown and have a slightly crinkly skin that shimmers from natural sugar crystals. Bite into one, and your teeth sink into satisfyingly sticky flesh that tastes of rich caramel, hints of wild honey and a touch of cinnamon. Melt-in-your-mouth Medjools are so luscious they taste as if they have been warmed in an oven."
I love to bake with them. But since joining Spark People, I just eat them as special snacks. A serving is 2 large Medjools. Heaven. And portion control.
Ms. Russo offers these tips about purchasing, storing and eating Medjools:
"This season's crop is currently available at supermarkets and online. They range from $6 to $10 per pound, depending on their size and quality, and come in grades: choice, soft, fancy, large and jumbo. In this case, bigger is better. Splurge and go for the jumbo."
"To store Medjools, leave them covered on the counter for up to a week or place them in an air-tight container in the refrigerator for up to six months."
"There is one caveat regarding Medjool dates: They are addictive. Eating too many of these sugary jewels can induce a hyperglycemic laziness (this is a benign condition which a brief nap will remedy)."
"So I offer you the following three suggestions: 1. Pace yourself. 2. Leave the pits in full view so you can keep count of how many you've eaten. 3. Ask somebody else in your house to find a good hiding place for the remaining dates and swear not to tell you."
Yes, they are addicting. So I do take my 2 dates out of the container they come in, and return that to the refrigerator before I sit down to enjoy my treat.
They used to be my private, little treat - but within the last year both my husband and daughter have ventured to try them and continue to eat them when I have them in the house. My secret stash isn't so secret anymore and it doesn't last as long as it used to.
I have found these at Sam's Club and Trader Joe's. I am sure if you live in California, you could find them at farmers markets.
Here's the nutrition information on Medjool Dates:
To read Susan Russo entire article at NPR, please go to:
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