Posted by Lindenblüte on November 4, 2006, at 9:45:58
In reply to Re: P.S. » ClearSkies, posted by Lindenblüte on November 4, 2006, at 9:11:29
I'm not ready to do a complete 180 and totally change my lifestyle overnight just because I read a thick book the other day.
I don't want to get overwhelmed with trying to think, act, and eat differently overnight. So, I'm going to make a few small changes and see how it affects me.
The basic rules for the diet is to
1)eat more mindfully- asking whether we desire food or some other kind of creature comfort (water, sex, sleep). This is my big struggle. I eat to numb other uncontrollable feelings. I eat in front of the TV, and I eat FAST, stuffing myself before the hormonal cues make their way to my brain "time to stop eating!"2. and to avoid foods that cause highs and lows (like simple sugars and refined carbs).
2.5 to replace empty foods with foods that contain a lot of nutrients, like vitamins, minerals & antioxidants, calcium, fiber, lean protein, mono and poly unsaturated fats. Allow ourselves to feel nourished and satisfied by these super-foods.
2.8 to listen to our bodies and figure out if we have sensitivities to certain foods, like dairy, gluten, egg, etc.
3.To add movement (30 mins of walking in 1-3 continuous bursts). Once this is a habit, add easy muscle building workouts- 20 mins no equipment required.
4. To give ourselves permission to be 70% "good" and not beat ourselves up over our lack of perfection. To give ourselves the opportunity to make "YOU-turns" when we notice that we've strayed off the path that leads us to having a fantastic "reveal" on the Oprah show. To acknowledge that sometimes we choose to eat ice cream, and to understand that it's not the scoop of ice-cream, or the thanksgiving dinner that makes us gain 10 pounds. It's the shame and guilt of GIVING UP on ourselves, and the wish to smother those bad feelings by eating more and more of our comfort foods until the "diet" is but a distant memory.
-setting up behavioral strategies for tricky situations
-eliminating cognitive illusions (like all-or-nothing-thinking) that damage our self-esteem
-setting up social (and cyber-social) support systems to help keep us accountable to others when our accountability to ourselves is not enough.
-setting up eating patterns that are automatic and easy- eliminating choices and variety that lead to stress and provide perceptual cues for us to overeat.My to-do list today-
avoid refined carbs and simple sugars where possible. (note- Husband and I eat a lot of ethnic food, so I will not be able to adhere to a strict diet when I'm eating dinner with husband, but I'll be careful to limit portions of white bread, potatoes, white rice and refined-flour pasta & cereals. Increase portions of vegetables, lean protein, and healthy spices like ginger, garlic, turmeric, cinnamon, etc.)- so far so good. I took my meds with water and a splash (2oz?) OJ. I had a whole wheat bagel with all-natural peanut butter for brunch. 12 oz of coffee - half hazelnut flavor, half decaf with one pack sweetener and skim milk.
I feel satisfied. Even a little "past" full
Later this am, I'll go to the sporting goods store and buy a pedometer. How far do I walk everyday? It would be nice to have some idea of this.
To-do list for depressed days
1) feeling empty and dull- food will not fill that empty feeling. Getting OUT in the sunshine and fresh air may.
2) keep hands busy- on psycho-babble, for example
3) frozen entrees are okay- just watch out for sodium, refined carbs, and calories. I LOVE amy's frozen enchiladas and a lot of the Lean Cuisine ones are tasty too.
4) meditation, reading, calligraphy, building a roller-coaster for my marbles. talking on the phone or composing and e-mail to a friend. These things will help soothe my mind, and have no calories.To-Do list for long-term health
1) Get physical and learn my cholesterol, triglycerides, blood sugar values.
2)get a tape measure and measure my waist and scale for my weight.
3) figure out what is a healthy weight range for me. (think about my mom and my grandmothers' bodies when they were 18 yrs old. Think about my own body when I was 18 yrs old. What is realistic, and what is reasonable to maintain?)4) Deeper issues- I'll deal with it when I get there. I've got plenty. I've also got a good team to help support me when things get uncomfortable.
(therapy, husband, cyber-buddies, medication)
What aspects of my self-image and self-esteem are bound to my body size? Why have I gained weight in the last 2 years? 6 mos? Why was I psychologically unhealthy the last time I was physically fit?
etc etc.
I'll keep you posted...
Li
poster:Lindenblüte
thread:700182
URL: http://www.dr-bob.org/babble/health/20060818/msgs/700256.html