I haven't blogged for a while, because I was more active on the message boards where we read and discuss the Beck Diet Solution (pink) book, in the SP team under the same name.
This is my 5th reading, and I still have new insights.
OK, maybe not entirely new ones, but better versions of old ones.
They are linked to multiple Days of the program, so I'm not trying to list where.
#1 Comfort eating /emotional eating
It is a basic instinct to eat when we are upset / sad / bored / agitated,
but these feelings make me eat quickly, mindlessly... which just agitates the mind even more!
The opposite of the comfort and relaxation I need.
So, I need to resist the urge to run in the kitchen and stuff food into my face while standing.
I need to calm down first,
so that I can have my meal sitting down, slowly, mindfully.
#2 Role of mind state and distractions in satisfaction at the end of the meal
I noticed that my satisfaction at the end of the meal depends more on my mind state and what I do during eating, and less on the food.
All my meals are around 650-700 calories, rich in proteins, healthy fats, fiber, and free from sugar and white flour - that should never be a reason to be dissatisfied.
However, if my mind was on a project with sense of urgency, or the book / article I read was boring, or the conversation was upsetting...
then I will be dissatisfied with the MEAL, not with the FOOD.
So, I must choose my distractions carefully.
If I don't have a choice (eg stuck in an unpleasant conversation) or I'm upset or in a hurry.. oh well, I have to accept and anticipate that I will NOT be satisfied with my meal, and remember the problem was not the food.
#3 Wasting food
I hate wasting food and I do my best to avoid it.
I monitor expiry dates of food present in our household and I makessure to use everything before it gets spoiled.
If there is leftover food, I check if anyone is going to eat it - if no volunteers, I make sure I put it on my food plan during the next day.
I also use water sparingly, stop water while I brush teeth or I wash myself in the shower.
I measure my food and never put more on my plate than what I need.
This is my sincere effort to prevent wasting food - no need to eat leftovers from plates of others, or accept unplanned food!
Also, as I practically never waste food, it is OK to give myself permission to waste food when I have no other choice (maybe 3-4 times per year).
#4 food pushers, social situations
Appreciating food and people who worked making it is a basic social instinct.
We desire to comply with the social expectation to eat and appreciate all that was served, and wasting food is a strong taboo.
But this desire comes from ancient times, when food was scarce, it took hard manual labor to grow and harvest plants, breed and slaughter animals, carry water and chop wood to cook... and preventing famines required the joint effort of the entire community.
Also, our ancestors had to eat their food soon, or it went spoiled.
Fast forward a few hundred years... I have abundance of food, tap water, supermarkets, food industry, restaurant, electric ovens and I eat alone. Work is mostly automated and done by machines.
I don't need to respect and revere food and work invested as much as my ancestors did.
Of course, I'm grateful for the efforts of my hosts, and I'll praise the food they cooked, maybe even ask to them to pack some to take home with me.
But society will not collapse if I kindly and graciously refuse to eat a piece of cake, and stick with my food plan instead. My host's disappointment will be mild and fleeting, and they will still love me.
At Goal & Maintaining + Transition to Maintenance Spark Team:
Beck Diet Solution Spark Team: