Thursday, October 30, 2014
It was interesting for me to reread this blog from 2011 -- for one thing, it reminds me of how much I enjoy cross-country skiing, and tomorrow we're predicting the first snowfall here. XC ski is for me a euphoric substitute for the running I used to love and can't do any longer (knee and hip issues, undoubtedly relating to too much running, 10 km a day for many years!)
Beck advises us to try two experiments: putting too much food on our plates deliberately and NOT eating it (throwing it out -- or in her workbook version, putting it in the fridge for another meal); and eating too fast deliberately (so that we experience still feeling hungry before satiety kicks in).
And what a great source of "sabotaging thoughts". I hate wasting food. It's wrong to waste food. I thought I was supposed to eat slowly and mindfully??
But the idea is to "practice". To lose weight/maintain weight loss, I have to learn to eat only what I'm supposed to eat. The fuel my body needs. What I've planned to eat.
And that's so regardless of whether a hostess heaps my plate - a restaurant serves me an outsize portion -- I'm rushing because I have an appointment coming in or some other emergency. Whatever. No excuses.
And no point in being "pious" about wasting food -- I've wasted plenty. If I don't practice, I'll continue to waste plenty. I'll "waist" it: because it's equally wasted whether I throw it out or carry excess around my waist.
OK then: I'll put buttered bread on my plate with my omelette this morning. And: throw it out. I'll eat my lunch salad double quick. And not eat anything more. And yup, I will put some kryptonite cheese beside my soup bowl at supper time.
Here goes. But I don't like this.
I don't have will power. Really. I just fake it. My motto is, "I can resist anything but temptation". My modus operandi is to AVOID temptation at all costs.
Wednesday, October 29, 2014
This "NO CHOICE" thing has to be important: Beck stresses it. And it's important to me for sure.
Counter-intuitive, maybe. There's that desire to be "in charge" and free to make choices.
But actually, having to make choices in the moment, when faced with temptations, doesn't feel a whole lot like freedom.
Having to make choices exposes me to the compulsion of cravings. If I want to free myself from cravings, then I need to reduce the choices.
Telling myself "NO CHOICE" is a better choice! And of course it's still my choice: just that I already made the choice -- yesterday, when I was planning what to eat.
This morning: egg white omelette with light feta and spinach for breakfast.
There's a spinach salad with mushrooms, green beans, snow peas, radishes, cherry tomatoes, shrimp, bell pepper and beet in the fridge at work already. Plus some fruit: mixed berries, mandarin orange, mango. (Yesterday's plan to order a salad with grilled chicken at the restaurant business lunch worked perfectly: and it was a terrific salad with an Asian sesame dressing on the side).
And for dinner: I've preplanned my carrot and squash soup (really liking it) with some yogourt and raspberries for dessert, plus low cal hot chocolate.
All right then. NO CHOICE. Spontaneity about food is highly overrated! There are lots of other ways to be spontaneous -- such as spontaneous exercise!!
Monday, October 27, 2014
Can't believe that I'm on Day Fourteen of this Beck Refresher: two whole weeks. And that's 14 days of "preparing" for the "diet" phase; building new cognitive strategies and learning to recognize the sabotaging thoughts that undermine those new cognitive strategies. In other words, learning to think like a thin person.
One of the most effective strategies for saying loudly to myself, "NO CHOICE", is to plan in advance. So that the choice has already been made. So that I'm not standing in front of an open fridge, asking myself what I feel like eating. Never a good question for me.
And yesterday, in preparation for today, I had pretracked today's meals into my Spark nutrition tracker -- one of the most useful things that the nutrition tracker permits. Tracked my breakfast egg white omelette which is in my favourites grouping on my nutrition tracker. Tracked my lunch spinach and shrimp salad, also a favourite with lots of additional bright veggies (I've made a lime, fresh ginger, soya and rice vinegar dressing too), with chopped fruit (also a favourite) to follow. Tracked my supper soup (carrot and squash this week Thai chili paste seasoning) with Greek yogourt and berries to follow. And a low fat hot chocolate with extra cocoa.
Because I tend to eat the same things day after day, I'll be able to copy and paste most of today's meals (again the nutrition tracker is great with this) into Tuesday's meals.
Tomorrow I weight myself for the first "official" weigh-in on this Beck refresher. Not so worried about my weight, actually because this is about maintaining . . . and rebooting the techniques which make it possible for me to maintain.
Really glad that I'm doing this: yup, it's helping! It's reminding me that maintaining is something I've achieved because of these Beck techniques . . . and maybe it's not as hard or as onerous as I've been thinking. Better than the only alternative, anyhow!
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