Diet Coaches/Buddies Exercise was chasing the fourteen month old DGD, CREDIT moi. Conversations are full bore now, despite that we only comprehend 'baby' and 'no' from her vocabulary. I'm ready for her to have a longer attention span for listening to books. However, I'm flabbergasted that she shuffled through the stack of books, picked up the one with a baby picture on the cover, and brought it over to read to her doll, 'Baby,' allowing DW to read the words as she flipped the pages. She understands this book thing.
Eating was OK at the potluck preceding our book club. When time came to pack it all up, the chocolate chip cookies were offered to me to take home. I turned them down, CREDIT moi. It was obvious to me that they'd all go in my stomach with the only caveat that I'd stretch them over a few days to make it seem less. I just pictured the whole platter in my stomach at once; that helped me remember that cookies are not a health food, LOL.
Nature Girl LOL at the indifference to a snow storm when you're house bound. Kudos for splitting that sandwich.
maryann - That's a long day. Kudos for thinking in advance how to use the snippets of time between events.
nationalparker I'm with you on avoiding the "breakfast food" mindset that fills a full aisle at the supermarket. When I buy coffee before classes, I'm immediately drawn to the GIANT muffins and scones which I don't buy.
Karen (karenrn) - Yep, air popped popcorn does replace the high calorie options. Always Kudos for "within calories yesterday."
Readers -
Quote:
Chapter 9 Psychological Traps
#2: The Deprivation Trap
You feel resentful for having to restrict what you eat.
Catherine came into my office when she was on a break from her more recent show. A vivacious actress and dancer with a dramatic flair, Catherine traveled with a touring company that performed in different venues each week. That lifestyle had lent itself to such undisciplined eating that she'd gained nearly fifteen pounds on tour, despite the amount of exercise she was getting during rehearsals and shows. She only confronted her weight gain when her manager warned her that she needed to lose weight if she wanted to have her contract renewed. While she did lose a few pounds before coming to see me, her motivation had begun to wane, especially at dinner and in the evening.
Judith S. Beck, Ph.D., Deborah Beck Busis, The Diet Trap Solution, Train Your Brain to Lose Weight and Keep It Off for Good (Blue book), pg. 182
Didn't get a chance to read everyone's post but I wanted to say after 16 hours I stayed OP. That is a big deal.
Nationalparker: great tips. I will definitely be doing soup. I had organic beef sticks for snack and today I had chicken sausage. I love the broccoli, cukes and peppers. I do like the bread. It is a good addition.
I have my weight in papers to grade so I better start losing some more😄 Wave to all.
I'm still struggling. The schedule frees up quite a bit today, but I'm not in a good emotional space for self-care. Which is ridiculous because that's the only thing that's likely to get me in a good emotional space! I have a food plan for today (credit!). Now the trick is to follow it. I read my Advantages cards (credit!) and I still clearly want those things in my life. So, I'll give myself a bit of space and time to see if the willingness develops.
Worked out yesterday but ended up overeating somewhat. I was on plan till dinner, when GF invited me over to try out a stuffed chicken recipe and her new creme brulee set. There ended up being too much food too good not to finish. Still trying to figure out how to stay the course in a situation like that - it's easy to take a small amount or pay attention to hunger cues when I'm alone, but when my attention's on another person (especially one who likes to feed me and does an excellent job of it) not so much...
On the up side - I think I've broken into the 160s for real since I'm still a hair under 170 this morning even after waking up with that overstuffed feeling. My goal is more in terms of % fat than weight, but still, that's the range where I start to feel like things are under control. I'm celebrating with a can of seltzer for breakfast since it's fast day again.
Just a brief note cause I'm getting ready for company. Didn't get my hike in this morning cause friends called who wanted to come see the new pup. After that it was time to head to Costco and the grocery store. I've just got a few more things to do before my brother and sister in law arrive.
Food was within plan and my snack last night was low fat yogurt, not the sweet I was hankering for, credit.
A rare afternoon log in. Waiting to pick up DS. Today remains OP. Credit. It is one of those days I want to go home. Drink a hot lemon and water. Take a bath and go to bed at 6:30. I don't want to eat anything more. I don't want to do anything - especially the 13 hours of correcting that lies ahead. So I think I will let myself do just that. I have told the kids a reasonable expectation of getting their papers back. That means I can correct 4 hours a day starting tomorrow and give them the papers back within a week of taking the exams. That sound more than fair. It will also give me an evening break tonite which I desperately need.
Reading gardenerjoy's thoughts on self-care really hit the mark. I absolutely know what will happen if I let myself get run down. I don't want any of that. I am enough today. I have done enough today. I am hyper alert because I have actively facilitated productive "fishbowl" discussions with over a hundred kids. Anything else I attempt to do will end in disaster
dorodango: Congrats on a new decade. That is a BIG deal in these parts nd we never take it for granted.
BBE: DS favorite book was one that had a large close up of a baby's face and one word on each page - like happy, laugh, sleep. Very developmentally appropriate because the most important skill a young child has is reading the parents expressions. Evolutionarily speaking it could have meant life or death. Fascinating stuff.
A good day today, on all fronts. I got a lot accomplished at work and at home, did errands that I needed to do and some that I wanted to do. Left one undone - need to buy a gift card for the lady I supervise - she's out after today for medical reasons until the new year. So my morning will start with that errand before work. It's snowing out and the late walk with pooch was the shortest I could make it - wind chill earlier was 0, now it's up to 5. I don't look forward to the drive in since we've not put our snow tires on yet.
Tomorrow morning will weigh in to see how this week went. Feels empowering to do it once a week and not dread it. If it's up, it's up and I still stay the course.
Friday - I Am Woman tops charts (Helen Reddy, 1972)
Diet Coaches/Buddies Dinner was planned as a sane serving of some leftovers after a lecture on 'Race.' Fate intervened as we were served a platter of fine meats, crackers, cheeses, and whatever. I did well to limit my intake, helped because DW had to leave promptly to get to her evening event and we were in one car. My eating week has been subpar - as euphemistically as I can put it. (For you youngsters who didn't learn about I am A Woman in ancient history.)
It was back in 1972 that a groundbreaking study by Richard Lewontin was published on genetic variation due to 'race.' It blew everyone's mind that variation within a population covered 85% of Homo sapiens gene variation. 85%!! Those who had suggested that separate races were almost separate species were quieted forever. It was recommended that the word 'race' be dropped in favor of some phrase noting culture group. Subsequent studies using worldwide DNA have yielded similar results. We are one, we are.
Joy (gardenerjoy) Yay for some space opening up. Being overscheduled does make sane eating a challenge.
maryann - LOL at the thought that losing weight would give you less work when you had "my weight in papers to grade." [Thanks for the tip that reading to DGD can introduce parents' expressions. That little brain is absorbing so much.]
nationalparker Ouch for that cold, especially since a 'polar vortex' is said to be headed to the East coast. Kudos for "and I still stay the course."
Karen (karenrn) - New moms frequently complain that part of the challenge of losing the pregnancy pounds comes from serving all the guests arriving to admire the new baby - I'd have never guessed that it happened with pups also.
dorodango - Welcome 160's!! It's tough to feel called to break in a "new creme brulee set."
Readers -
Quote:
Chapter 9 Psychological Traps
#2: The Deprivation Trap
"I smell pizza, or someone orders french fries, and I can barely resist ordering them myself," she confessed to me. "I dream about eating cake and ice cream. Food is all I think about! I know I'm eating in a healthier way than I was at the beginning of the tour, but I'm bored with it now. I can't eat anything I want. I'm tired of depriving myself!"
This sense of deprivation was getting in the way of Catherine's sticking to her plan - and it was also starting to threaten her career.
Judith S. Beck, Ph.D., Deborah Beck Busis, The Diet Trap Solution, Train Your Brain to Lose Weight and Keep It Off for Good (Blue book), pg. 182
OP through the most challenging day of the program for me. Kept to my promise of going to bed at 6:30 to watch movies. Credit for stretches and strengthening. Feeling the same emotions I have felt for 25 years of teaching - I hate when a class finishes. Even though these classes represent an incredibly painful period (strike, new teacher mistakes, crazy parents) they have made an impression on my heart. I am always awkward at goodbyes. And in these last few weeks I have seen some unbelieveable turnarounds in behavior. What I have learned in the past is this last week before break will pass whether I eat sugar and flour or not. So I choose to abstain. ( In our high school because we are block schedule the school year ends at winter break. New year is spring break just like a college on semester system. )
Wave to all.
After much careful reading and planning I have jumped on board with the foodplan of Nationalparker and now MaryAnn. I've been reading for awhile but recognized I needed to be able to make a firm commitment. I believe there is the potential to reset metabolism. Today is completion of my 1st week. I can already see how I can fit these eating principles into daily living once I finish my initial 28 days. Weight is dropping.
Everything else just the usual crazy. Mom's water froze in her kitchen early yesterday morning and I was able to resolve it with a Tindl Pipe Thawer which she had traded for a mining car. Fortunately my neighbor had used it before but I figured it out before he was able to return his call. Boy was I glad for that new tool although it is quite heavy.
I finished gardening on Sunday before temps dived down to -10 Wednesday night. I'm proud of my progress forward in these 10 months I was able to be outside. What a season. lol
I'm headed to Denver today for errands and my usual Friday meeting. I will take mom as she's ready to get out. She had a consult with a low vision specialist on Monday. My sis was there. She told the Dr. she was done driving. I'm sad for her but thank goodness it is her decision.
Must head downtown to see if I can resolve something for my mom.
YAY - I'm excited to see others giving this program a try for the four weeks to reset, or however long it fits into your life. I was hesitant to try something new ESPECIALLY when I'd been groomed to focus on calories, calories, calories, but when I realized that regardless of science behind things, what I would be eating on this plan was never a chemical, artificial, etc., I figured, what do I have to lose but pounds. Joining those in a new decade - was 149.4 this morning - first time I've seen the 140s (however slim) in maybe 8 years.
Went to Kohls last night to look for a pair of flattering and comfortable work pants that I can take to Italy as well. Ones that won't be a wrinkled mess. No luck, but it was nice to be trying on 10s and mediums. Will continue that search this weekend.
Enjoyed a half of a donut on Donut Friday today - I'd looked forward to it this morning and thought, that would be a nice treat. I had planned for a full one, but took half and then someone else took the other half, so the removed any temptation for more. Lunch will be soup that I prepped Wednesday night - chicken with millet/brown rice ramen. It should hit the spot on a cold day. Aiming to return to post personals. Resetting my goal to 145.
Bill - Found out that the Duomo in Florence on Christmas day will have a mass with Gregorian chants. Already planned on midnight mass there, but might have to do a second one.
Lexxiss - That's great news that your mom came to the decision to cease driving on her own. I have not heard of that pipe thawer - that's neat. Mine seem to freeze up every winter in the master bath ... when it gets in the single digits or below zero.
Maryann - Wise solution to space out the grading... I never expected stuff back right away, unless I thought I aced something ha! You work in self-care quite often, and I am trying to learn from you. Sometimes the mental relief of knocking something extra off a to do list is inconsequential compared to other things.
This will be pretty short because I have company and more company coming soon (nephew, niece and their 2 children). Brother, sister-in-law and I got out for a 4 1/2 mile hike this morning. The weather was perfect and it felt great. After that sil and I ran an errand and had a salad out while brother watched the pup.
I am also starting the FMB diet on Monday. I found the FMD group on FB and there is lots of info available to print on their files section. I think it will help me with menu planning and the portions sizes sheet is also good. I am sure that at first things will be a little plain as I get used to what is available during each phase.
This evening we'll go to the Christmas program at our church. It's quite a musical affair and being such a large church there is quite a talented pool to draw from. We have an orchestra, which I love and each year's program is wonderful. Dh will stay home with the pup. He goes each year, but I think he'll be happy to be home this year. Jumping in the shower now before the others arrive.
Yay, Karen! What I found the most helpful was, instead of always looking at "grain, veg, protein" or "healthy fat, veg, fruit, protein, 1/2 grain" as a meal (the first week I was doing such boring meals like a grilled chicken breast, brown rice, green beans straight from the food group listing) ... I am finding good recipes and seeing what phase they fit into. If the onions/peppers need to be sauteed in olive oil, that's Phase 3. If I can get away with softening them in chicken or veg broth, then I do that and use it for Phase 1 like in soup. More grain in Phase 1 than Phase 3, so homemade pasta sauce and brown rice spaghetti is a fave dinner on Mondays. Burrito bowls with chicken, beans, lettuce, etc. on Tuesdays with a PILE of pico ... roasted veg on the weekends. I found that to be the best tip for me - I started looking at our favorite recipes and adjusting to fit one of the phases - stuffed peppers, turkey chili, turkey sausage/veg soup with sweet potatoes, chicken parmesan with spelt flour (added a sprinkling of shaved parm that wasn't on plan, instead of a thick layer of mozz), . Will try to make meatballs with brown rice cereal this weekend, and add that into the mix ... Panera's sprouted grain dinner roll and bagel flat fit in, in my plan. I am sure there is a little bit of some form of sugar in their recipe, but it's not hampered us. I cut them in thin slices, toast under the broiler, and use as the base for bruschetta on phase 3.
Last edited by nationalparker; 12-09-2016 at 04:04 PM.
Saturday - U.N. adopts Universal Declaration on Human Rights (1948)
Diet Coaches/Buddies Minor CREDIT moi for stopping eating the walking appetizers at a Christmas party in the afternoon. I resisted some, but scallops grilled in bacon are a weakness. I did stop. I did leave a table of cookies for others. I only get scallops in bacon at parties so I told myself that it was a rare treat. It does happen only about once a year, he argued unconvincingly.
Walked to the subway with DW in the evening cold. We returned to Handel's Messiah because we just wanted to. Few performers work harder than those doing the Messiah. The guy on the trumpet (period instrument) received thunderous applause. The world is divided into those who stand for the Hallelujah chorus and those who don't. I haven't solidified my opinion. I hate to stand in front of folks who are sitting and hate to sit behind folks standing. To make everyone feel like an underachiever, the program noted that Handel wrote the Messiah in three weeks! Makes me cringe that I can fiddle away three weeks doing some minor chore.
Debbie (Lexxiss) Why yes, a Trindl Pipe Thawer looks like a serious instrument. Kudos for figuring it out.
maryann - Having high school kids for just one semester at a time does seem to give them little time to change. Kudos for keeping your perspective about sugar and flour.
nationalparker Welcome to the 140's. Love reading how easily you shopped for pants - even if not successful. Thanks for the link to "Self-Control Is Just Empathy With Your Future Self." [Midnight Mass in Florence with Gregorian chants sounds like the best.]
Karen (karenrn) - Neat Church to have its own orchestra. Kudos for having "a salad out" when 'out' always has the option of a large sandwich.
Readers -
Quote:
Chapter 9 Psychological Traps
#2: The Deprivation Trap
"I know I need to lose more weight - my manager has warned me about this enough times," she sighed. "But I just really wish I could start eating foods I like again!"
"Catherine," I asked, "do you have the idea that when you're following a healthy eating plan, you can't eat any foods you enjoy?" I asked.
"Well, I know I can have them from time to time but, on the whole, no," she said. "It's mostly just salads while everyone else is eating hamburgers and onion rings."
Judith S. Beck, Ph.D., Deborah Beck Busis, The Diet Trap Solution, Train Your Brain to Lose Weight and Keep It Off for Good (Blue book), pg. 183
Great to hear some others jumping on FMD. I realize I need to continue to study the book. A cursory glance gave me enough confidence to jump in but I am not 100% on board yet. Like Beck says, I must spend time and attention but until next Friday, I will have to just continue with the food lists and let go of perfection. I simply must finish up the semester. I'll have three weeks to fine tune the plan.
Credit for not letting my perfectionism stop me from treating myself well with food. I'm in my goal decade. I'm eating healthy. It is a success.
I will commit to portioning the week's meals with my food saver. It will be a good break from correcting essays. I will also rearrange my freezer to see what I have already. Another good break.
I took a picture of nationalparker's post to get some meal ideas but that will have to wait till Friday.
Thursday - RIP John Lennon (1980, New York City)
What I found the most helpful was, instead of always looking at "grain, veg, protein" or "healthy fat, veg, fruit, protein, 1/2 grain" as a meal (the first week I was doing such boring meals like a grilled chicken breast, brown rice, green beans straight from the food group listing) ... I am finding good recipes and seeing what phase they fit into. If the onions/peppers need to be sauteed in olive oil, that's Phase 3. If I can get away with softening them in chicken or veg broth, then I do that and use it for Phase 1 like in soup. More grain in Phase 1 than Phase 3, so homemade pasta sauce and brown rice spaghetti is a fave dinner on Mondays. Burrito bowls with chicken, beans, lettuce, etc. on Tuesdays with a PILE of pico ... roasted veg on the weekends. I found that to be the best tip for me - I started looking at our favorite recipes and adjusting to fit one of the phases - stuffed peppers, turkey chili, turkey sausage/veg soup with sweet potatoes, chicken parmesan with spelt flour (added a sprinkling of shaved parm that wasn't on plan, instead of a thick layer of mozz), . Will try to make meatballs with brown rice cereal this weekend, and add that into the mix 