Friday, November 16, 2012
I have been looking for a new blog project. I have several options, a thankful journal, an A_Z topic, the 30 days of healthy habits, or a discourse on Dean Anderson's 10 Steps to Behavior change, called Mind over Body. I decided to do them in reverse, starting with the 10 steps, and then ending with the thankful journal, sometime around my spark anniversary.
The first article was about I statements, and taking control of the actions that are sabotaging the weight loss. The exercise is to look, observe a problem behavior, and then analyze it... and change it up by using I statements so you have more control, and come up with a plan. So here it goes....
I think one of the biggest reasons my weight loss hasn't been a tremendous loss is that I eat late at night, and consistently go over the calorie range. Some of the times, it is true binges, where I eat weird combinations, and am craving the satisfaction of eating. I need behavior change in this area. Sometimes, I binge eat to " nurture", thinking that food will make me feel better. I need to come up with new ways to nurture. Sometimes, it's food choices that send me over range. Sometime, it's a low blood sugar episode, and I think I need to eat to raise it. Again, it's choosing food as the cure, response, fix all, solution.
So.. change it up. I choose to use food as a solution to whatever ails me by eating late at night, and I blow my calorie range by these choices.
Creative action planning...1) find out what ails me. I need to pause, and decide the why of the eating. Low sugar- use the glucose tablets, or dink a SMALL amount of juice. ( get juice boxes and mark them SAVE for mom's sugar level). Emotional bad day, feeling the "NEED".. try a bath, a cup of hot tea ( gets some good herbal tea) Use the planner.. plan for a snack with my insulin, and stop with that snack. I will find this part hard, there is something about starting to eat that triggers a no stopping reflex. SO... I will track the snack, and then wait 20-30 minutes. Recheck my sugars, survey my healthy options ( make sure there are apples and other fruit, string cheese and chicken strips to eat, instead of cookies, toast etc). Plan my day, and stick to the plan.
So today, my grain is oatmeal for breakfast. My lunch is leftover beans and greens. My snack is a salad. My Dinner and meat option is mexican chicken. ( i am having mine with a salad, and the rest of the house is having tostados.) Snacks are apples, nuts, cheese. I treadmilled for a mile this morning, and will take a walk around the office later at lunch time.
Hooray and Woo hoo!