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!!