So, I'm not terribly behind in my schedule working through the book, but I am very behind in blogging my Full-Filled progress notes. So here goes with my thoughts on the exercises for Week 3:
*** Dig In: Get Into Balance ***
Level One Activities
-Sleep! Getting a solid 8 hours of sleep per night will totally energize my body and spirit. That means in bed, ready to sleep, by 10:30 (on weeknights).
-Exercise! Always my staple for renewal, not to be neglected. Time to overcome my winter exercise hangups and get into a better *routine* in my new city, rather than having to force it.
- Music! Playing tunes from my iPod dock while I do what needs to be done keeps me upbeat and positive, whatever I'm doing.
- Games! Not that I need any further encouragement to play games on my iPod, but playing Sudoku or a card game on my iPod, or Guitar Hero on the Wii, is a good escape / diversion when I don't normally eat and have to focus on the game itself.... downtime.
Level Two Activities
-Hanging with friends - here, this means a limited number of people that I can count on one hand... appreciate them but also time to work on some new connections.
- Phone a friend back home, or my sister - allows me to engage with my established connections with a great level of comfort that I don't have with new friends just yet.
-SP - Engage with SparkPeople community; like minded people whom I can support and encourage to pay it forward.
- Meet-Up - something to explore to make some new connections
Level Three Activities
- Need to find some local resources for times of need
- could always contact my counselor "back home" by phone if necessary
- ask at work or the Edmonton SP team
*** Dig In: D.I.F. ***
Duration of overeating:
- the course of a day / evening (like when I'm working my way continuously through a package of something, like a box of crackers or chocolate covered almonds)
- sporadically over several days when I get into a rut of no planning and just snack on stuff instead of eating proper meals, like cereal for dinner and then whatever I can scrounge up after that to keep the sugar intake going
- certain meal times, such as at buffet restaurants
Intensity of Overeating:
- at buffets, used to eat way past full, to the point of being uncomfortable for hours. Now, haven't done this since September (!!!)
-eating the whole package when obsessed over a specific food (chocolate, chocolate-covered almonds)
Frequency of Overeating:
-used to be anytime at a buffet - couple times per month?
- whenever I buy trigger foods like chocolate covered almonds (which would be any time I did groceries = couple times per month at least) or dark chocolate bars = weekly
*** Dig-In: The Re-Do ***
- eating the entire chocolate bar, bit by bit, mindlessly... imagined having just one square, savouring it and putting eh rest away to appreciate on another day. Cut up the bar and put each square into a snack baggie (or one or two chocolate almonds per baggie); eat small bites and appreciate the flavours.
*** Dig-In: the Pre-Do ***
- put fork down after each bite
- engage in conversation
- fill plate half full with veggies
- be grateful for the mean and my good fortune to be here with family and neighbours
- limit of 3 drinks (will have to touch on this again at some point...)