Friday, January 10, 2014
I am having a pleasant surprise today as I realize how many healthy habits have become natural for me. I have "off" days in these areas; I'm not saying they are consistently used habits, so maybe I can't call them habits, really, but on the good days, I really make healthy choices without planning.
For example, when I work out, I automatically choose a protein, fat and carb snack in proportion to the amount and intensity of my workout. Even the need to have a post workout snack, and need it soon after the workout, is deeply engrained.
My drinking water instead of diet soda has been no problem since I learned the adverse effects it might have, like increasing insulin levels in my blood, (yes, even diet soda) I haven't had a single sip of soda for over 6 weeks. I had been drinking 2 liters of diet mountain dew a day! (at least)
I am reaching for fruit and veggies as snacks and in complement to my meals. Fiber in my diet is a no-brainer.
Sleep is nearly always at least 8 hours, and usually 9 hours. Though this week I had a week of 5 nights that were 10 and one was 11.5! I know excess sleep is a contributor to obesity, so I don't like to let that happen. My hubby and I retire at 9 consistently each night. I read, usually to 10-10:30, so 7-7:30 is my wake-up time. For some odd reason this week I can't read past 9:30. So 9 turns to 10. I feel great when I sleep 9-10. I read recently that the most should be 9. Probably what has an effect on me is my workout that particular day.
My self-compassion tactic is helping me not stress over working out, which has led to me not having such a "have to" attitude which used to cause so much resistance to getting it done.
On my good days, I'm not thinking constantly about how soon I can possible enjoy some food. Instead I've learned to keep busier and wait for hunger. I am being more mindful about enjoying my food; the taste, texture and flavors. I'm working on having some variety in my choices, eating things that satisfy me. I'm not so strict with calories, though I've memorized the calorie amounts of things and I more instinctively know that my calories are going to work out. I still record, I still measure food. But I'm not thinking in numbers all day.
In the self-compassion diet book (which I reviewed in a recent blog) , there are phrases I read that have gotten stuck in my head. One set of phrases is "May I be safe, may I be healthy, may I be happy, may I live with ease." The words "live with ease" have really helped me breathe easier around food and the thoughts about exercise.
I also learned from that book about writing letters to myself from my higher power (which is God/Jesus in my case) which address my life and heart and emotions with compassion as coming from he who understands me and my needs to be loved and have compassion. This I have done on a daily basis, spending 15 minutes or so on it. I really has helped.
I'm being much better about not sitting all day, and when I do sit, I get up and move around after each 1/2 to 1 hour.
I feel good about these things. Though I hadn't realized all these things are happening, it's been a good exercise to think about it all and list things.