Sunday, March 09, 2014
"Never Say I Blew It!"
One of the most common dieting phrases is "I blew it so I may as well go ahead and eat the rest." Each time you say this you reinforce your sense of failure and disappointment by not staying on plan. You give yourself permission to follow a minor slipup with a major eating binge.
When you have blown it you punish yourself by eating even more. Although you feel bloated and miserable, you make yourself pay by pushing more food on yourself. It continues the cycle of abuse and punishment. Starting now resolve never to use the phrase "I Blew It." Don't let yourself get caught up in the old ways of thinking. One mistake doesn't need to ruin your entire plan. Instead of viewing a slipup as a major crisis treat it as a minor blip. Come up with neutral ways to describe your eating struggle. Look at your eating struggle and see if you can figure out what contributed to it and make the necessary adjustments.
-Resolve to never describe your eating by saying "I Blew It!"
-Invent some new phrases that acknowledge your eating struggle but at the same time encourage you to move forward. Consider using statements such as "That was minor, so I need to keep it that way."
-Record your favourite phrases in your journal, memorise them so you can use them immediately whenever you have a slipup.
Day 68 "I Had a Pause"
Anytime you slip up and eat something that isn't on your diet plan, stop beating yourself up with harsh punishing words. Label the incident as a pause in your diet plan. This is a kinder more non-judgmental word. It doesn't make any detrimental references to your personality or your ability to accomplish a goal. It allows you to take small break from your goals and you can regroup and focus once again.
If you slip up just tell yourself you had a brief pause and pick yourself back up and continue on your journey. You'll be back on track! After you've acknowledged your pause don't dwell on it. Learn from your mistake and let it go. Erase the slip up from your mind and get on with your life!
-Next time you are tempted to say I blew it, stop yourself immediately. Instead label your slipup as a pause!
-Decide how you will bounce back from an eating pause. Write down a short plan that includes what you will say to yourself as well as what you'll do next.
-Whenever you slip up instead of dwelling on it, practise the skill of erasing the board. Think about how you can learn from a pause rather than finding ways to punish yourself. (It just perpetuates more negative behaviour right?)
Happy Sunday, hope everyone's weather is improving! Don't forget to push forward your clocks before bed. I like DST after a few days since it stays light out until 7pm or so. Spark People must have already done it because its still Saturday over here in the Pacific Time Zone.
Added Day 68 to the entry so I'm on track with 100 Days! The weather was great today and tomorrow is my Mom's birthday so I am making dinner. Paolo and I have decided to go out this next weekend hiking and walking and really make it an active weekend. We both are having trouble getting our calories in since the weather is warmer and we are more active. I just don't have a big appetite with all my activity going on. I get this way sometimes so if I keep it up I'll have to decrease the exercise some, we'll see how it goes on this week~
Saturday, March 08, 2014
Day 65 "Stimulus Narrowing"
Each time you encounter a food cue, you are the one who decides ultimately whether you eat or not. In most cases you only have a split second to decide on this. The faster you say no and turn away from the food , the more likely you'll be able to avoid giving into the temptation. This concept is called stimulus narrowing works because it completely eliminates the possibility of you changing your mind.
For today, unless its your regularly scheduled meals or snacks, immediately decide that you will not eat, and then stick with your decision. Don't let thoughts of eating weaken your resolve. When you are tempted by food just tell yourself no I won't eat it. Walk away and find something else to do. You'll find as you gain strength against unplanned eating, you'll decrease the mental anguish of fighting to maintain control.
-Watch for food cues that may tempt you into overeating. Like a parent speaking to a child, firmly tell yourself no on the spot.
-Walk away and get busy with something else. Affirm that you won't go back to the food. In your journal record how the experience felt.
-Stay strong in your resolve. Don't keep whining to yourself or thinking of food until you give in!
Day 66 "Don't Even Start"
Setting limits for yourself over certain food items will give you the ability to regain control over eating. You'll regain your power! At times you may need to go one step further in order to protect yourself from getting hooked by a certain food. With desserts, sweets and snack foods usually the first bite sets in motion your desire to have even more. If you can prevent yourself from taking the first bite, you'll be able to escape the instant taste trigger that weakens your resolve. How do you do this when the food is calling your name? You create a "self-talk" plan. You make a decision that you will not even eat one bite of the enticing food. Come up with a variety of phrases that you can say to yourself when you are struggling.
Self-talk messages will be helpful when you may be at a party of function and you are surrounded with temptations such as candy, potato chips or even savory foods. You tell yourself "Don't even start eating that food!" Repeat the phrase to yourself until you have gained total control around the food. You can decide what mental voice works best. Maybe you prefer a soft and gentle voice or maybe a strong paternal voice that is fierce and insistent. Make sure your words keep you from even tasting the food that is tempting you to overeat. By avoiding the first bite, you will be able to prevent the taste trigger from getting started.
Invent more lines for yourself such as, "Don't even go there!" "Stay on your plan!" "Be strong and plan your treats carefully!" Play with your self talk phrases until you find the ones that are most effective for you. Every time you are determined to avoid a food entirely, use your own firm self-talk as a way to instantly stop yourself from eating the enticing offerings. Don't keep trigger foods in your house and leave them at the store!
-Look for a situation where you may be tempted to have a snack or dessert, then intentionally don't eat any!
-Repeat a strong phrase such as "Don't even start" several times inside your own head. Keep using this message to protect yourself from the first bite!
-Walk away from the food then congratulate yourself on a new level of success with managing your temptation!
Today was a very good day, weather wise, health wise, feelings wise, emotions wise, being kind wise!
Tonight I watched Blue Bloods and granted the show can be formulaic and we all know we're getting a Sunday dinner scene! It's nice to know the formula though with certain areas of our lives. The dinner scene can be in the beginning, toward half time or at the end. It was at the end tonight which made sense since it was a fairly intense episode when it came to Danny and trying to help the young woman avoid murder & suicide. (Of course he did on this episode. In rare episodes he loses the fight.) Her parents died because of a drunk driver and she was distraught; she felt the system let her down because he was back out on the street since his lawyer figured out how to get him out of jail because of police errors in his case. The guy was still drinking though and she felt she had to get justice for herself and her brother. Danny figured out where the woman went and saved her from herself. Usually with the dinner scene the Reagans discuss what went on in their lives that week and the whole family is there, 4 generations worth. It can get spirited but the lessons are imparted to all during this time.
The weather was 67 and sunny today which was good for a walk even if it was a bit breezy. The cat likes the sun and warmth so he can hunt his prey. He's doing fine on his diet plan. Once in a while he tries to get another person to feed him and they won't so he goes outside and finds things to try and eat. I wasn't all that cranky today, I was in a good mood and I feel up to snuff like myself. I think its a combination of factors but mostly I like having more daylight hours, that always cheers me up and I made a plan last night with my walking. No details on this entry, tomorrow's entry sure! It was hot and stuffy yesterday and tonight its cooler which is nice in many ways. For me its easier to get warmer than to try and get cooler it seems. I hate being cold though. I'm so used to the weather in Southern California where I grew up that I want that everywhere I live. Except for Seattle that has held pretty much true. Even here now most of the time, except for May-the beginning of September the temperature is pretty well fine and dandy.
Paolo is fine and he is off this weekend so he has decided to kick back and relax and tomorrow he will continue on with the laying of the tiles in the backyard. Its not a big backyard but it will take time to complete the effort. Paolo has decided to work out in the morning though and the young one will help him. I am going to sleep until round 130-2pm and get up and do my walking since today I knocked out of the park my first day back to it. I love walking, totally makes me feel so much better.
Active Minutes 110
Other exercise-not today, lol. Tomorrow is more~
Thursday, March 06, 2014
Today's topic is "Instant Tools for Triggers"
You have to stop thinking you can't resist your temptations or triggers. Just because you see a delicious piece of cheesecake or a pastry doesn't mean you need to eat it.
Learn to prepare for these situations by having instant tools for triggers on hand. (Mine is that darned lemon cake, so good.)
Certain foods tastes or textures can be almost addicting. You can stop this almost instantly by brushing your teeth. Brushing your teeth changes the flavour of the food you were eating so its not as nice to have it anymore right? If you aren't in a situation where you can brush your teeth, suck on a breath mint or have peppermint tea if you can do so. You can eat something with the opposite flavour of what you were delighting in. Like if you were having a sweet or salty thing then suck on a lemon wedge or eat a dill pickle. (I would do neither, blech.)
Learn ways to say no when friends, family or co-workers force you to eat. Whenever you need an escape pull out your plan and follow through. Get away from all food and take a walk, leave the room or even go to bed if necessary!
-In your journal, write a list of situations, foods and emotions that often trigger you to eat when you aren't hungry.
-Identify triggers that are hardest for you to resist. Perhaps you get hooked by movie popcorn, TV or magazine ads. Maybe it's your Mom's goodies or food in the break room at work.
-Make a "fire escape plan" for each of your most common triggers and record it in your journal!
Today's weather was nice, it was the mid 70's and tomorrow it should be near 80 degrees, I'm fine with that totally. If its not going to rain it needs to be really nice in my view. If I can manage it I am going to go to the park and walk, climb a mountain and get in some good exercise.
I was excited about the line-up for DWTS on the 17th. I suppose it seems unfair to include Charlie and Meryl lol. I don't care though I want to see real dancers dance. I like the athlete angle as well. A hockey player, I have heard of Sean Avery but never watched him play. I like hockey in person over watching on TV. Meryl is with Maksim and Charlie with Shawna. I recognise most everyone except for the 2 male singer types. Of course I recognise Danica, Candace and Billy Dee...I am going to tape the episodes and watch them overnight or the next day since the commercials are very intrusive on the show while its running. I'm not sure how its going to go without the band though. I hear a twist is coming with maybe switching partners in the middle of the session, lol. I swear reality TV is getting to be crazy and I rarely watch it but I do like dancing so I have to suffer it.
I've only seen 1 or 2 Spring Training games so far for baseball but its fine. I'll get more into it as its closer to Opening Day. I can see the California teams quite a bit and New York, Chicago, Arizona and Seattle so its fine for me. As long as the Angels keep Mike Trout I'm fine with that.
Exercise is alright since I'm keeping up with strength and cardio. I am dancing as well but walking is what works the best for my mood and all around outlook. I didn't think mentally it would be so hard to get back into, its why you don't quit if something is working extremely well. I just gotta kick my tail into gear and start a good streak. Great weather always improves my mood.
The backyard is almost completed, just some brick tiles are going down now and after that I'm sure Smokey will have more fun trying to catch bugs and things. He likes hiding in the front bushes that are tall so he can see what goes on in the front yards. Everything is blooming and coming to life which is really mood lifting.
I joined The Community Team and I've already been following along with their requirements to stay a member of the team so its not difficult to do. I dropped a few teams and I basically am in Fitness or Writing Teams. I am a member of a marriage team which I thought was a prudent thing to do since my role models for marriage didn't teach me much about how to work at marriage, unless, you want to be miserable your entire life together. I'm not about to be miserable or unhappy the rest of my life. I think in some ways the SO and I are unconventional but in many ways we are traditional as well. Its a balance certainly but life is a balance if you have a relationship or are married.
I decided to focus on the basics for the month since I'm struggling with a few things and then I will get back on the horse in April with other goals. I need to remember why I am on this journey as a whole and not over extend myself and get myself stressed for no reason. I am continuing to write, sleep as nicely as I can, exercise, meditate, drink water and eat well. Balance, there's that word again~
Wednesday, March 05, 2014
Day 63 "Buffers"
In your efforts to manage food triggers, one of the best ways is to create buffers that will protect you from slipping into eating. Whenever possible, put some distance between you and your high risk foods. Instead of trying to use your willpower to get you through, don't allow yourself to be tempted in the first place. Look closely at the purpose of certain foods or treats you have around. Do you have a candy jar on your desk because you have a strong need to be liked or accepted? You could recommend books or hand out free flowers instead.
So rid yourself of foods that tempt you wherever you stash it. My food is Reese's Peanut Butter Cups or Protein Bars that have chocolate and peanut butter. I only get them if I am in a store and just 1 or 2 to eliminate the distraction of me knowing they are in the house. Treat food as any other addiction, such as smoking or alcohol. People who are addicted to those items don't keep them around do they?
-Eliminate one trigger from your life. Choose one food or category of food and make the decision to protect yourself from it! This doesn't mean you never eat it, but you avoid having it around most of the time.
-Clear that item from your regular storage spaces. Your home, car, office and even your shopping list.
-In your journal, let the trigger that you have eliminated as well as others you need to protect yourself from in the future.
I had a good day pretty much and I am feeling stronger mentally in terms of getting back to walking. I was going to get back to it Sunday but here its Wednesday and I am in a rough patch. I feel myself getting back my Spark, my desire, fire or ganas for walking. I like exercise but I don't feel the same unless I get out and do some walking.
Sometimes in February and into the beginning of March I have noticed the motivation goes way down for a few weeks. I wasn't sure how to get it back and I said okay, as long as you don't feel guilty or destructive you can get through this period. Its not a depression thing. I know what that is and that wasn't it. I think the more sun, sports and dancing I get the better my mood is and my energy improves. Its spring training for baseball, the time change is this weekend and Dancing with the Stars seems interesting for me. I know why so its cool I have some motivation to get back on the horse. I haven't been doing enough exercise this past week and a half.
March goals? I'm trying to figure it out but I'm not there quite yet! Working at it though and doing alright with my food. Had bad sleep last night only 5 hours. When I'm sleep deficient I usually don't eat more. I seem to eat less. Getting to positivity and improvement is the goal for March~
Tuesday, March 04, 2014
You likely don't have trouble identifying eating triggers related to food itself. Many non-food triggers can also pull you toward eating. People, situations or habits previously associated with food can easily send you to the fridge or cupboard. Uncomfortable emotions, demands from others, or high expectations of yourself can trigger unplanned eating. Need for the relief from pain, illness or fatigue can set you off as well.
You can develop habits associated with food like eating a bowl of ice cream before bedtime or eating popcorn and drinking soda at the movies. Its common to experience many different triggers at once. You may be feeling depressed and then you went to the break room at work and there were doughnuts, cookies or chips there to tempt you. In this setting you were tempted by the sights and smells of food and your desire to connect with team members.
Emotional needs you've associated with food in the past can trigger eating desire. Maybe you routinely eat after a performance review or a nasty phone call from an ex- boyfriend or spouse. Emotional triggers can be subtle and hidden. You may not realise you are depressed and bored until you start reaching for food. These emotional needs can send you toward food because eating helped you through them in the past. Because non-food triggers aren't always obvious, watch carefully for the signals that you want food. As you go through your day, pay attention to the subtle cues that prompt your food thoughts or send you hunting for a snack!
-Notice all the non food cues that tempt you to eat. In particular, watch for how you respond to stress, anger, and other intense emotions.
-Write down a list of any food thoughts that were prompted by emotions or other non-food triggers.
-Notice whether you typically give into emotional triggers or whether you are able to ignore them.
It was a pretty good day, minus a small tiff with the SO and I. There were salespeople in the house for a Kirby vacuum system. They started out at $3000 and finally went down to $1300 and I wasn't having it. Granted Kirby's are great but we already have 2 functioning vacuums and they work just fine. I had to play the heavy. The SO has issues with people who catch him outside and he has trouble saying no. I don't though. I brush sales people off easily and we've finally gotten to the point sales people are few and far between. The security companies were a nightmare for about 6 months after I moved here and some were too aggressive and I let them know back off or we were going to have a problem. I got rid of the Kirby people within five minutes, they were vacuuming my house with cleaner. I guess I don't have to do it for a few days now, nice. I let them know I would not buy from them since they couldn't decide on a price anyhow and we were not ready to buy from them at this point. That means never in my language. So it led to a tiff of sorts. It was past dinner time and I had no time to devote to dishonesty anyhow and I basically told them to get out before I lost my temper.
Eh, life happens but we're fine. I think Paolo was just mad he didn't get rid of those people sooner. I don't like strangers in my house anyhow. You never know who is dishonest these days~
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