Monday, April 18, 2011
Sunday, April 17, 2011
Use and Trust the Process
Well.. life has been fast forward this week.
Work has been incredibly challenging on many levels and lots of change has been happening so there is a level of stress that comes with that. I need to release myself to the change and stop resisting but I am so damned stubborn. If it get uncoortable I quickly settle into my old ways and into comfort.
My action plan this week was to:
My strategies are:
Nuture myself. Take the time to do things I enjoy that do no involve food and doing things that are free or cost me very little. I took the time to have a bubble bath, phone a few friends and am spending some time with a friend today. Listened to lots of music this week. I think this week I will search out new music this week. Any recommendations of music that inspires you? The weather this week hasn't been too agreeable. We got dumped on this week with snow but I am heading out today to hang out on Whyte today which will be great. I miss getting outside and wandering, searching and poking around. I am not feeling in touch spiritually and this concerns me. With this week has come a feeling of less then feeling centered. I also admit that I have kept myself away from my friends and family because I have been feeling imperfect.
The 80/20 Rule: This was a challenging week. I ate clean all week but two days ate processed and fast food crap. So, it wasn't a 80/20. It was more a 60/40. I am focusing on it this week. We are going out for a mandatory work dinner on Tuesday so that will be my free day.
Journalling. I had all the best intentions of getting onto this week and started out well. As you read, you will notice the breaks in the entries. I allowed this to happen instead of journalling about some of the events in the week.
Distraction and putting cravings on hold. Yep, the anxious feeling came. It said, NOW, NOW, NOW. I should have allowed my mind to be quiet and say.. Wait. It's ok, you are fine.
My message to myself today is:
Work has been incredibly challenging on many levels and lots of change has been happening so there is a level of stress that comes with that. I need to release myself to the change and stop resisting but I am so damned stubborn. If it get uncoortable I quickly settle into my old ways and into comfort.
My action plan this week was to:
My strategies are:
Nuture myself. Take the time to do things I enjoy that do no involve food and doing things that are free or cost me very little. I took the time to have a bubble bath, phone a few friends and am spending some time with a friend today. Listened to lots of music this week. I think this week I will search out new music this week. Any recommendations of music that inspires you? The weather this week hasn't been too agreeable. We got dumped on this week with snow but I am heading out today to hang out on Whyte today which will be great. I miss getting outside and wandering, searching and poking around. I am not feeling in touch spiritually and this concerns me. With this week has come a feeling of less then feeling centered. I also admit that I have kept myself away from my friends and family because I have been feeling imperfect.
The 80/20 Rule: This was a challenging week. I ate clean all week but two days ate processed and fast food crap. So, it wasn't a 80/20. It was more a 60/40. I am focusing on it this week. We are going out for a mandatory work dinner on Tuesday so that will be my free day.
Journalling. I had all the best intentions of getting onto this week and started out well. As you read, you will notice the breaks in the entries. I allowed this to happen instead of journalling about some of the events in the week.
Distraction and putting cravings on hold. Yep, the anxious feeling came. It said, NOW, NOW, NOW. I should have allowed my mind to be quiet and say.. Wait. It's ok, you are fine.
My message to myself today is:
I am always at the right place at the right time, doing just the right thing . There is no "wrong" in my life.
Wednesday, April 13, 2011
My Process
I am impatient soul sometimes. Sometimes I wish I could wave my magic wand and.. POOF! things would happen. I have to learn to trust the Universe that things will happen as they should as I impatiently drum my fingers on the table.
My strategies are:
Nuture myself. Take the time to do things I enjoy that do no involve food and doing things that are free or cost me very little. Self care.
*Bubble Bath.
*Read
*Download some of my favourite music
*Put my feet up and RELAX
*Phone a friend
*Go to bed by 10 PM and allow my body time to rejuvenate and refresh
*Wander through an art gallery
*Go for a walk
*Write
*Use up certificates for Massage, Pedicure and Manicure
*Watch a show or movie that makes me laugh
Those are my own personal ideas. What are yours that you do?
The 80/20 Rule: Eat well 80% of the week and treat yourself for one day so you don't feel deprived. I have been on diets that were so strict that I ate anything other than, I felt out of control! Then, I thought. Fuck, I've blown it so ... what the hell! Allow yourself some of the unhealthy food and enjoy it GUILT FREE. It is not cheating.
Journalling. Blogging. Its here. The good, the bad and the ugly. For me, it takes courage to post what I am feeling, thinking and experiencing. Someone told me it was vanity publishing and I can honestly say its not. I do it for myself and if there is anyone out there who takes one thing from my experience than I am thrilled!
Distraction. Take my mind off of food. That can mean shift in location, challenge your mind to shift your thinking or shifting gears to an activity. Your thoughts are very powerful: Have a craving? Say the alphabelt backwards, recall birthdates, recite a poem. You will break your thoughts. Shifting the location from food can mean so many things! Sweep the floor, clean, work in another area, go for a walk around the block. My thing will be going for a walk when the cravings hit. I've started doing this at breaktime so I just leave the store and clear my mind. I've given up Starbucks and changed over to David's Teas. I'm saving money too! http://www.davidstea.com/
Shift with activities: Crosswords, reading, read, put on music and dance, deep breathing, meditation, email a friend, stretches, yoga...
Put your cravings on hold: Cravngs will generally last and hit their peak at 6-10 minutes. I agree to wait 15 minutes before I decide to give into my craving. Ie, eat meal and decide if I need more. Have you ever been so hungry and ravenous that you just needed more but didn't allow your body to say thank you? Use a distraction while waiting and it too shall pass.
Emotions and Circumstances
Awareness. I am becoming more and more aware of my triggers.
I was aware of some of these triggers but last night really hit home for me. On our way home, Mike said to me, "What are we having for dinner?" I began to think what healthy meal I could create for both or us or what I could take out of the freezer that I had already created.
Then, the words. "Let me treat you to dinner tonight".
"Sure, sounds great". I hadn't had an afternoon snack and I was getting irritable from hunger so I took the bait. Hook, line and sinker. With that said, we were in the parking lot of Boston Pizza and I ordered from their Pasta Tuesday menu.
Along with the food came the feelings of.. guilt. Then, after the meal was done and on our way home I felt incredibly full, guilty and definately not in a happy space. The next two hours I beat myself up and felt like a failure.
Today, I make a list of my emotions: Before the meal: Irritable, rebellious, deserving. After the meal: I felt comforted, content, grateful. 30 Mins later I felt: Remorseful, Self Disgust and Tired.
I accept and realize there are times that with regards to food I will say yes when I want to say no. That happened last night. The food was ok but if I was to splurge once in that week, I would have chosen something much more desirable to me.
I am in control and stand in my own power. Who will deny me the ability to live a healthy and happy life if they truely love and support me?
People pleaser. To some extent we are all people pleasers and considered an admirable behaviour but it has less then desirable consequences for me. This creates emotions like resentment, anger and trigger problematic eating.
I stand in my power and will act assertively towards my health. It is a skill I have had to develop in my personal and professional life.
How many times have you been coaxed into eating while at a function, party, celebration, or while ordering food? Take note of situations or people that may be triggers and continue to practice saying no. Ie, second plates of food at a friends or family members home, social functions.
I am putting myself in control. Saying no to temptation isn't a matter of willpower, it about learning new ways of thinking and behaving.
Use your mouth to speak, not to eat.
Don't be afraid of the consequences. The consequences are self respect, standing in your own power, making your choice and self empowerment.
Why am I really hungry?
Have you ever taken the time to think about why you are eating before you take a bite of food?
There are three types of hunger:
Stomach: You are physically hungry and eating for your health. IE, you get up in the morning and make breakfast to put fuel in your body to start your day.
Mouth: You have a craving for food with a particular flavour, texture or aroma. Ie, Sugar, Salty, Savoury. Chocolate, Dessert, Potato Chips, Cheese.
Heart: Eating in response to an emotion; or a learned response or behviour. Ie, sitting in front of the tv and eating your feel good item.
Take one day to do this exercise: Each time you are about to eat, say to yourself HALT. Each letter will represent a feeling. For example, H=Hurt, A=Anxious, L=Lethargic, T=Tired.
My experience happened the other day, at 4 PM. In our office area, many of the offices have treats on the desk and its a meeting place as everyone begins to drain out at the time so it a communcal spot. I picked up a pievce of candy, and as I put it on the edge of my tongue I said outloud,"I don't want this, why am I eating it?" I then threw it into the garbage. So, now at that time I make sure I pack a piece of fruit to munch on instead.
There are three types of hunger:
Stomach: You are physically hungry and eating for your health. IE, you get up in the morning and make breakfast to put fuel in your body to start your day.
Mouth: You have a craving for food with a particular flavour, texture or aroma. Ie, Sugar, Salty, Savoury. Chocolate, Dessert, Potato Chips, Cheese.
Heart: Eating in response to an emotion; or a learned response or behviour. Ie, sitting in front of the tv and eating your feel good item.
Take one day to do this exercise: Each time you are about to eat, say to yourself HALT. Each letter will represent a feeling. For example, H=Hurt, A=Anxious, L=Lethargic, T=Tired.
My experience happened the other day, at 4 PM. In our office area, many of the offices have treats on the desk and its a meeting place as everyone begins to drain out at the time so it a communcal spot. I picked up a pievce of candy, and as I put it on the edge of my tongue I said outloud,"I don't want this, why am I eating it?" I then threw it into the garbage. So, now at that time I make sure I pack a piece of fruit to munch on instead.
Sunday, April 10, 2011
Food For Thought
Do I make different food choices when I am rushed versus when I have more time?
Definately. I take ownership of this. If I am rushed going out the door in the morning or have no motivation to pack a lunch then yes, I certainly will make different choices then if I was not rushed. That means, eating in the food court. I've done a week worth of packed lunches and snacks. Then, yesterday after a crazy week and being exhausted with Bay Day shoppers, visits, etc. I chose not to take time to pack a lunch or snacks and ate in the food court. I chose Edo's which was the best choice. When I got home I didn't have any snacks so I was hungry to the point of irritability. I chose a piece of cheese and rye bread. I should have chosen a peice of fruit or veggies. I didn't. Today is a day off from work and I am monitoring what I am eating throughout the day and planning some of my meals because I am going from a ten hour work day right into a three hour class. I have to sneak a meal in between the two and a snack on our break that night.
Do I sometimes buy something that I hadn't planned on, just because its onsale?
I was raised on this! My parents would always shop the flyers and purchase their items by the muliples because it was on sale. I do not read the flyers and I do not do this. I buy as I need it. When buying produce or fruit I am buying what's in season and happens to be at a great price.
Do I ignore hunger pains when I am busy doing something?
Yes, I am great at this. I will ignore hunger pains until I get irritable and am "starving". Years of retail and crazy schedules. No time to eat. Taking the time to eat five times a days is still an opportunity for me.
Definately. I take ownership of this. If I am rushed going out the door in the morning or have no motivation to pack a lunch then yes, I certainly will make different choices then if I was not rushed. That means, eating in the food court. I've done a week worth of packed lunches and snacks. Then, yesterday after a crazy week and being exhausted with Bay Day shoppers, visits, etc. I chose not to take time to pack a lunch or snacks and ate in the food court. I chose Edo's which was the best choice. When I got home I didn't have any snacks so I was hungry to the point of irritability. I chose a piece of cheese and rye bread. I should have chosen a peice of fruit or veggies. I didn't. Today is a day off from work and I am monitoring what I am eating throughout the day and planning some of my meals because I am going from a ten hour work day right into a three hour class. I have to sneak a meal in between the two and a snack on our break that night.
Do I sometimes buy something that I hadn't planned on, just because its onsale?
I was raised on this! My parents would always shop the flyers and purchase their items by the muliples because it was on sale. I do not read the flyers and I do not do this. I buy as I need it. When buying produce or fruit I am buying what's in season and happens to be at a great price.
Do I ignore hunger pains when I am busy doing something?
Yes, I am great at this. I will ignore hunger pains until I get irritable and am "starving". Years of retail and crazy schedules. No time to eat. Taking the time to eat five times a days is still an opportunity for me.
Friday, April 8, 2011
Health Emergency
I just hit an incredible speed bump that got me to the dentist instead of the emergency ward. I've been battling a sore tooth and at first I wasn't concerned because it seems to happen every year for me at this time. But, when my face started to swell and it was evident I had an abscess I was scared. The internet is a great thing but sometimes reading too much about a symptoms can make you start to wonder if you are sick or dying.
So, after a treatment of antibiotics injected into my jaw to take care of the periodontal abscess and being sent home to take antibiotics I'm on the mend. Eating isn't easy or enjoyable. I feel quite miserable actually.
Dental health is part of total body health care. Thank you for the lesson Universe.
So, after a treatment of antibiotics injected into my jaw to take care of the periodontal abscess and being sent home to take antibiotics I'm on the mend. Eating isn't easy or enjoyable. I feel quite miserable actually.
Dental health is part of total body health care. Thank you for the lesson Universe.
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