Thursday, December 23, 2010
SHORT TERM GOALS FOR ME FOR 12/23, 24, 25:
NEXT 3 DAYS: 1800 CAL,
LIMIT OF 2 DESSERTS PER 3 DAYS,
LOG FOOD DAILY
DRINK 8 DAILY
EX 90 TOTAL
HOW? LOTSA VEGIES, PLAN AHEAD.
FRI: LUNCH ALREADY PLANNED WITH WENDY SALAD, FRUIT FOR SNACK;
DINNER BIRTHDAY: 1/2 SWEET POT AND 1/2 BURGER; ~~EXER A.M.45
CHRISTMAS: STAY AWAY FROM TABLE WITH FOOD, EAT FRESH VEGIES, CHOOSE ONLY 1 DESSERT, SIP ON WATER~~EXER UPSTAIRS YOGA 20 PM
SUN: RECOUP DAY: TURKEY SOUP LEFTOVERS, DRINK LOTS OF WATER. ~~IS GYM OPEN? GOAL IS 30 MINS TODAY.
As I look back, I am a bit mystified. Could those goals have been so lofty? I can see now that I am addressing food choices too concretely. What is the root of the problem? Let me "put the ax to the root" (biblical terms). Let me step back a moment and see why these goals that seemed only fairly stringent became too difficult.
I can see now that it is not the food that should have all my emphasis.
My emphasis/effort is what I should be doing in those identified patterns of time (6-10pm) that cause me to fail. My patterns are evenings, after dinner, when I am tired...not too motivated to do much else. With what activity could I replace this time other than eating?
TV...boring, and a food trigger. It is ok for 30 mins (news) or so, but then I get restless...Instead of turning to food to relax/entertain me (emotional eating), perhaps I could use my gifts/talents that enliven me...art, reading, yoga, calls to family and friends....
GOAL #1 TO BE REFINED: WHAT TO DO AFTER DINNER, BETWEEN 6-10 PM to REPLACE AFTER DINNER EATING. (PS, I USED TO SMOKE AND I THINK I STILL HAVE AN URGE TO HAVE SOMETHING IMMEDIATELY AFTER I EAT). ANY IDEAS? HOW ABOUT THIS:
MY GOAL #1 WILL BE TO DRINK A CUP OF TEA (LOVE HERB TEA) AND TO LEAVE THE TABLE. NEWS WITH HUBBY FOR 30 MINS, THEN UP AND DO MY READING FOR 30 MINUTES. THAT TAKES CARE OF THE TRIGGER TIME AND REPLACES IT WITH A 30 MIN ACTIVITY. LETS SEE HOW THAT GOES THIS WEEK! OK!
During the day, I usually do fine. I am very good at preparing a salad meal to take for lunch and eating a high fiber breakfast with fruit for breakfast. Mid day snacks are not too tempting as long as I plan a piece of fruit or triscuits. The biggest temptation is to add to my salad from the residents menu (Nursing home work, food at my disposal at lunch time) or snack on a cookie or ice cream when they get their 2:30 snack.
GOAL # 2
Plan my snacks for work-day and not add to my salad...that means the salad has to be tempting enough by adding variety to it. I love raisins, craisins, croutons, ham/turkey, cheese, mandarin oranges, nuts (sparingly) to give the salad variety, but I have to have something crunchy...and croutons/triscuits usually will fit that bill. Adding a variey of fruit will also help to choose health snacks.
THIS WILL TAKE ME TO 1/1/11 YEAH!