![[dr. bob]](/dr-bob-sm.gif)
Dr. Bob is Robert Hsiung, MD,
bob@dr-bob.orgShown: posts 1 to 25 of 26. This is the beginning of the thread.
Posted by Lindenblüte on November 3, 2006, at 21:57:34
So, I got a book. I bought it from Borders this am. Fortunately, I'm a Border's Rewards member and I got 40% off.
I've read 90% of the book so far, and it seems like it has sound medical advice on how to avoid munchies and how to minimize inflammation. I have taken 4 classes in endocrinology and neuroendocrinology, and the authors do a great job of trying to explain why we overeat. Of course, it's a fantastically complicated system, but what else would we expect. On their Oprah appearance, the doctors said that the difference between healthy and unhealthy is about 100 kcal a day.
So, starting tomorrow, I'm going to make a commitment to this plan. I might not be able to do everything perfect, but I'm sure there are things that I can do that will make a difference.
Why? Because I don't want to get diabetes.
Why? Because I am in therapy now, and can start to figure out why staying plump feels safe to me-- and why getting skinny has always made me feel very vulnerable. In danger, even.Part of the author's plan is to get a support buddy. My husband doesn't want to read the book, and I don't think he's got what it takes to help me out. So, maybe I'll start posting here.
Every day- 30 minutes of walking. (or something like that)
anyone else get to see a skinny omentum and a fatty omentum on Oprah the other day?
with love,
-Li
Posted by MidnightBlue on November 4, 2006, at 1:00:10
In reply to Oprah convinced me to try a diet, posted by Lindenblüte on November 3, 2006, at 21:57:34
My sister wanted me to do this! She saw the Oprah show and said there was an hour long show on it on the Discovery channel. I didn't watch. I'm such a rebel. :-( LOL
I really need to lose weight, but I don't think I can do another diet much less a complicated one. I like the ones I make up myself best.
But do tell us Li about the book. I'm sure I could get some good ideas from it. I think I'm just too stressed right now to follow strict rules.
MidnightBlue
Posted by MidnightBlue on November 4, 2006, at 1:02:03
In reply to Oprah convinced me to try a diet, posted by Lindenblüte on November 3, 2006, at 21:57:34
In my mind you are young, blonde, and thin...... don't ask me why!
MB
Posted by ClearSkies on November 4, 2006, at 7:19:20
In reply to Re: P.S., posted by MidnightBlue on November 4, 2006, at 1:02:03
> In my mind you are young, blonde, and thin...... don't ask me why!
>
> MBI see Linden the same way...
and you, MB have long black hair full of body, and are kind of exotic looking. I'm not a good estimator of size though (like, I'm way bigger than I hoped I am!!) so I skip that...
CS
Posted by Lindenblüte on November 4, 2006, at 9:11:29
In reply to Re: P.S. » MidnightBlue, posted by ClearSkies on November 4, 2006, at 7:19:20
> > In my mind you are young, blonde, and thin...... don't ask me why!
> >
> > MB
>
> I see Linden the same way...
> and you, MB have long black hair full of body, and are kind of exotic looking. I'm not a good estimator of size though (like, I'm way bigger than I hoped I am!!) so I skip that...
> CS
>
>Oh my- Young- well... I'm 27.
Blonde- Well, in some parts of the world my coloring is considered "blonde" (i.e. Brazil, E. Asia). In N. America, I'm brunette.
Thin- again- it's all relative. I'm thinner than some thicker than some.I'm tall though- 5'10 after physical therapy. 5 9.5 before. So, I weigh a lot more than most people with my proportions.
Clearskies, I think you are fair complected, and I know you're a young-un. Mainly, my image of you is of someone smiling sincerely and openly :)
Midnightblue- yes I have an image of you that is a little more mysterious. Depending on how you do your hair and dress, you could pass for a very wide range of ages and occupations. A chameleon. I don't know how you look in your native environment, however.
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
Posted by Lindenblüte on November 4, 2006, at 22:41:52
In reply to Details for depressives » Lindenblüte, posted by Lindenblüte on November 4, 2006, at 9:45:58
I ate well for breakfast, lunch, snacks. Dinner was mixed. Skinless chicken, but it was cooked in coconut milk curry (saturated fat BOMB!) and I didn't eat enough veggies today. Then, after dinner, I went through a little baggie of crystallized ginger (spicy and sweet. addictive!!) Oh well. Rome wasn't built in a day.
Exercise- I walked a half mile, then I did nordic-track for 15 minutes. so, that's good.
mentality. well, I'm searching for a nice journal where I can write down all of my stuff. It has to be really pretty, though, and really small. (no excuses!)
took my supplements. now I'm gonna go take my crazy brain meds.
-Li
Posted by Phillipa on November 5, 2006, at 11:46:26
In reply to Re: P.S. » ClearSkies, posted by Lindenblüte on November 4, 2006, at 9:11:29
Li you're 5'l0". Somehow I pictured you are shorter. And Clear Skies you are blond and about 5'6" and think. MB yes I think you have dark long hair too and are thin. Love Phillipa
Posted by ClearSkies on November 5, 2006, at 15:32:43
In reply to Re: P.S. » Lindenblüte, posted by Phillipa on November 5, 2006, at 11:46:26
> Li you're 5'l0". Somehow I pictured you are shorter. And Clear Skies you are blond and about 5'6" and think. MB yes I think you have dark long hair too and are thin. Love Phillipa
I'm brunette, 5'4" and overweight.
I used to try to picture callers when I'd work as a receptionist. Got it wrong every time!! Most people sound a lot taller on the phone than they are IRL.
Posted by Phillipa on November 5, 2006, at 19:02:35
In reply to Re: P.S., posted by ClearSkies on November 5, 2006, at 15:32:43
That's funny as from your voice I could picture this thin smiling woman with great taste in clothes and dressed fashionably. I'm 5'4 too. I have so many babblers pictures. And I can see them in my eyes when I post to them. Maybe some day you'll send a pic. Well you can hope right? Love Phillipa
Posted by MidnightBlue on November 5, 2006, at 22:09:26
In reply to Re: P.S. » MidnightBlue, posted by ClearSkies on November 4, 2006, at 7:19:20
A mystery huh? LOL Dark hair, exotic, thin, and ageless? I'll never tell........
Midnightblue
Posted by MidnightBlue on November 5, 2006, at 22:11:08
In reply to Clearskies, Phillipi, Lidenblute, posted by MidnightBlue on November 5, 2006, at 22:09:26
Oops can't spell! Sorry Lindenblute. No telling what I called you! Yikes!
Midnightblue
Posted by Lindenblüte on November 5, 2006, at 22:18:32
In reply to Re: Clearskies, Phillipi, Lidenblute » MidnightBlue, posted by MidnightBlue on November 5, 2006, at 22:11:08
> Oops can't spell! Sorry Lindenblute. No telling what I called you! Yikes!
>
> MidnightblueNo sweat, midnightblue!
It's one of those "ethnic" names, so I can hardly blame you for mixing up a letter here and there. I'm usually too tired to find an Umlaut (the two dots). I think I learned the shortcut though. ü
option+u is for the two dots. Then you type another letter to go under the two dots.
¨¨¨¨¨¨¨¨¨¨¨ďďďäää˙˙ apparently it only likes certain letters. Q won't work
Here's a right-side up smiley for the lady of mystery Ü
lol
-Lip.s. Leidenblüte would mean "suffering petal" but I don't think Lidenblute means anything...
I kind of like Leidenblüte. I'll have to remember that. At least I'll have SOMETHING to look forward to, should I ever get crazier and have to change my name Ü
Posted by Phillipa on November 5, 2006, at 22:19:21
In reply to Re: Clearskies, Phillipi, Lidenblute » MidnightBlue, posted by MidnightBlue on November 5, 2006, at 22:11:08
Ahh comeone post a pic I did it you can too. Oh I bet I know what you're famous and on TV or make movies are you Jennifer Aston, Angelina or one of them. Our mystery girl. Love Phillipa
Posted by Meri-Tuuli on November 7, 2006, at 10:38:34
In reply to Oprah convinced me to try a diet, posted by Lindenblüte on November 3, 2006, at 21:57:34
Hey Li!
Your diet plan sounds very very good......I think its mostly the thinking behind diets thats the key. Everyone knows what they shouldn't eat, but its getting the brain to understand that.... For me anyway, I would go to one extreme, ie be on a superstrict diet and then rebound and stuff my face for days. Then go on the strict diet....etc. Which is clearly a kinda 'all-or-nothing' thinking...
Anyway, I've got rid of that now. Amazingly, I've managed to lose 5kgs (ummm...lemme look that up for USA folks, okay, 5kg is 11 lbs) since moving to Finland in Sept and I haven't been trying at all! I put it down to ultra-healthy subsidised meals at school and riding my bike everywhere - maybe 3/4 miles a day? Although sadly we have snow and ice here, so I haven't been able to do that for the last week).
I think the bike riding is key. I think its got a lot to do with raising the heart rate above a certain level on a daily basis; for me anyway, it just seems to melt kilos. Normal walking doesn't have the same effect, although its obviously better than nothing. Perhaps walking is better for those who are not used to activity and probably has the same effect as bike riding.
Anyway..... Good luck LimeBlossom!
Posted by Lindenblüte on November 7, 2006, at 13:26:52
In reply to Re: Oprah convinced me to try a diet, posted by Meri-Tuuli on November 7, 2006, at 10:38:34
Thanks for your vote of confidence Meri!
It means a lot to me.I've been doing pretty well with the food aspect. It's really hard for me to actually listen to my own body tell me "hungry" "not hungry" "overstuffed". I've been ignoring those things so long that it's not automatic at all to start to pay attention to them!
Keep up with healthy food and good exercise. Perhaps when the snow and ice start covering the ground you can take up cross-country skiing? I'm sure it will be easy to find people to loan you equipment the first few times you try it out.
That's one of the sports that I might try out this year too. I'm an avid downhill skiier, but it's an expensive hobby, and it requires a lot of time. I've managed to acqire 6 lift tickets for different places for free this year, and that's probably all that I will be able to manage.
That makes me a motivated Limeblossom- gotta get my legs strong (strength training) to get the most out of my ski days.
-Li
Posted by Meri-Tuuli on November 7, 2006, at 13:53:39
In reply to Re: Oprah convinced me to try a diet » Meri-Tuuli, posted by Lindenblüte on November 7, 2006, at 13:26:52
Hello Tilia....
>> ground you can take up cross-country skiing? I'm sure it will be easy to find people to loan you equipment the first few times you try it out.
Actually, I already own my own nordic skis and boots and ski suit.....I've been nordic skiing since I was a kid! Yeah, its a fantastic way of getting fit....plus its nice being out in nature, fresh air etc.
I get problems when encounter gradients of any sort....but hey, its fun anyway. Going uphill is the worst! You can get 'skins' but I'm not enough of an accomplished nordic skier to bother...anyway. I don't have my skis here anyway. And I don't know where the tracks are (although this is probably just an excuse on my part!) but where my mother lives, oh man, they have lovely tracks in the forest and later on in the year the lakes freeze and then you have miles and miles of gradient free track...ahhhhh. And th e lake thing is totally cool because they council officially opens the 'track' so you know you're not going to be skiing with the fishes.....
Anyway oh well. I like downhill skiing, although its a bit fast for poor old nordic skiers like me. And you can't move your foot in the binding. Ah geesh its too fancy for me! :o)
Anyway good luck with the diet (again!) another tip - don't totally ban anything, otherwise you'll just crave it. And if you do eat something 'bad' and you didn't want to, just make sure the rest of the day is healthy or just ignore it, or something but don't use it as an excuse to keep on eating 'bad' stuff.....anyway you probably know all this...... its the head thing. i've often thought that who ever writes a book re: CBT stuff and 'diets' will be a millionaire..... its probably already been done through.
Kind regards Meri
Posted by Lindenblüte on November 7, 2006, at 18:16:03
In reply to Re: Oprah convinced me to try a diet, posted by Meri-Tuuli on November 7, 2006, at 13:53:39
What's Tilia?
I figured that anyone named Meri-Tuuli who lives in Finland would be prepared for nordic ski season!
I wonder if you live in a metropolis? any big parks? Any lakes? ponds nearby?
I bet you can find a place. I bet you can even find a buddy :)
Near me there is a park where they groom a nice long loop (15km?) and they actually have volunteers to light candles in the evenings on Saturday and Sunday when it gets dark so early. heck. it's the afternoon. isn't that romantic? skiing through quiet nature by candlelight?
I go really fast on the downhill, but only when I feel secure. I don't think those floppy boots and bindings would give me much confidence! oh well, at least I could "bail out" before I lost my balance!
I will try not to allow myself to sabotage the rest of the diet should I have an accidental treat. I like this book, because it says that we only have to be good dieters about 70-90% of the time. Perfection is not a good goal. So, I'll try and be a B+ dieter. No point in trying to go from a D to an A+ overnight. That would lead me to have shameful relapses. I know what I do in shameful circumstances. I comfort myself... Fast forward to the bottom of the pint of ice cream...
Well, So far so good, I have been feeling hungry at 3 hour intervals and eating a sensible snack when that happens, and a meal if it's mealtime.
bkfast was vanilla yogurt (lite) and fibrous cereal (good for the SNRI side effects I've got going on right now, anyways!)
snack was a mix of almonds, walnuts, a dried peach and some fibrous soy filled cereal crunchies (actually very tasty, but my description sounds awful!) about a half cup of that mix (handful)
lunch was lean cuisine cheese ravioli
snack 2 was a banana
snack 3 is a tangerine (presently undergoing a radical cosmetic surgery of having peel removed in one piece, and the entire fruity part consumed, to be followed by reconstruction of peel shape for the surgeon's personal amusement-- patented procedure by Li "tangerine spiral peel reconstruction")
Dinner will be another frozen dinner. (I need to do some shopping...!)
dessert (we get dessert every couple of days) is coffee flavored frozen yogurt. one glorious scoop, to be served in the loveliest dish I can find. savoring each and every bite!
And I walked 10,000 steps today (about 3-4 miles). yay!
-Li
Posted by Meri-Tuuli on November 8, 2006, at 4:59:33
In reply to Re: Oprah convinced me to try a diet » Meri-Tuuli, posted by Lindenblüte on November 7, 2006, at 18:16:03
> What's Tilia?
Hehehe, my new name for you (latin for the genus you belong to - Lindens!). http://en.wikipedia.org/wiki/Tilia
> I wonder if you live in a metropolis? any big parks? Any lakes? ponds nearby?
Hmmm, what they call 'cities' here in Finland would probably be a town in America. Its around 100,000 inhabitants. Yeah Finland is pretty sparsely populated so there's loads of nature and trails and things. I'm just too lazy!
> Near me there is a park where they groom a nice long loop (15km?) and they actually have volunteers to light candles in the evenings on Saturday and Sunday when it gets dark so early. heck. it's the afternoon. isn't that romantic? skiing through quiet nature by candlelight?
Wow, that sounds really nice!!!! Man, I like it in America, you seem to have so much volunteer things...here in Europe people expect the state to take care of you, rather than having tons of volunteers etc. Here the trails are lighted by the council with overhead lamps, which isn't so nice!!
> we only have to be good dieters about 70-90% of the time. Perfection is not a good goal. So, I'll try and be a B+ dieter.
Yes its soo true, and I have only just started believeing in it! And another thing, if you do blow it one time, don't say to yourself, 'ooo Ill start on monday again, or I'll start tomorrow' - it means you'll end up bingeing more again if you see what I mean. I used to do this all the time!! And another thing, is if you have to have something, just wait half an hour or something and distract yourself. They ask yourself again after half an hour if you really fancy it still, and chances are, your powerful urge to eat said bad item will have dimished, and you can make a better choice, you can kinda say I chose to eat this now, but I realise the implications.....
Man, its easier said than done. Well, aim for 70%.
Yeah thre was this interesting programme I saw this summer about all those 'Miss Weight watcher' and 'Slimmer of the year' people - apparently something like 70% regained all the weight they had lost (and they were the ones being championed for all their weight loss!). Which is incrediable. Actually, my cousin is a lecturer in clinial nutrition and she did her phd on this very subject - its easy to lose weight but keeping it off is the hardest part. Anyway thats why I think getting the correct thinking in place is essential. I hope thats not too gloomy! But I mean tht diet book seems very good, it goes into all this stuff.
Kind regards
Meri-Tuuli
Posted by Lindenblüte on November 8, 2006, at 8:38:07
In reply to Re: Oprah convinced me to try a diet, posted by Meri-Tuuli on November 8, 2006, at 4:59:33
Hi Meri,
Thank you so much for your kind words!your link to Tilia was so neat. I'm really enjoying learning more about this symbol that I have accidentally stumbled on.
I particularly enjoyed the part about the German Mythological symbolism of this tree :)
******
Back to diet-
I did have a minor slip. I enjoyed my half cup of coffee frozen yogurt so much that I went back for another half scoop. All in all, not a bad slip, but I need to be aware that if eating a half cup serving is not satisfying, I might want to pick a safer dessert choice. Perhaps baked apples with cinnamon or something that is sweet but not so easy to wolf down as frozen yogurt.Some foods act as a trigger for me to eat more of them. Milk chocolate is one of those. A single morsel- only makes me want more than before I got started at all. Best to stick to dark chocolate, which is satisfying in smaller bites.
Another trigger for me to eat is sitting in front of the TV in the evenings. I should learn to knit or something to keep my hands busy. flossing my teeth in front of TV works pretty well, but there are only 28 teeth to floss in my mouth!
or perhaps I should paint my toenails, or just not watch TV and read a book instead.
*******
Bkfast was fibrous cereal with 1cup of whey stuff- it's vanilla whey protein that I dissolved in water. I have NO milk, and NO yoghurt. I GOTTA go shopping!!!
Followed by two cups of very strong Masala Chai. I made my own spice mix- cardamom, cinnamon, cloves, nutmeg, ginger, black pepper, bay leaf. a tiny dash of this in a cup of black Assam tea is very nice. I just wish I had some milk!!! faster than the traditional Masala Chai, and has less fat and sugar than the "Chai Tea Lattes" they sell here in the USA.
I guess all those spices are supposed to be kind of healthy too.
Snacks to take to school are granola bar an apple and a banana. Some kind of frozen entree thing with salmon and spinach.
bye Meri :)
-Li/Ti
Posted by Meri-Tuuli on November 8, 2006, at 9:15:36
In reply to Re: Oprah convinced me to try a diet » Meri-Tuuli, posted by Lindenblüte on November 8, 2006, at 8:38:07
Hello again Li/Ti! (I like it!)
I only knew about the Tilia thing because we have a tree pollen class! Actually Tilia is a pretty name too.
Your food plan seems very sensible.
Yeah I actually don't buy trigger foods anymore. Or if I do, I only buy the quantity I actually am going to eat right there and then - like mini tubs of icecream, mini fingers of chocolate, you get the idea. It might not be the best value per se, but hey. I'm not one of these people who can have a huge block of chocolate and only eat one square a day! I've just accepted that that is who I am, I can't do those things.
Actually I read somewhere that sugar is more addicitive than heroin. I can well believe it! I think sugar control is very important too. I once did a low GI diet thing for a couple of weeks and it was amazing how much difference it made, but, I gave it up because its too strict all the time. They made out that it was a crime against humanity to eat a danish pastry, which isn't so! I mean whats the point of living if you can't have the occasional indulgence? But I do generally try to avoid sugar. Actually more so than (unsaturated) fat nowadays. But I don't eat red meat, so I guess that helps. And fat keeps you far more satisfied than sugar.
Yeah Chai is great I have some Chai tea here. I don't ever add milk through.
Ah yeah another thing. Changing your diet can be stressful - don't aim to make drastic changes suddenly, it takes time getting used to eating different things etc.....and someone once said that after you've done something 3 times it becomes a habit, so....
Yeah and this is really sad I know, but I'm super-unassertive so when in social situations when you are more or less 'forced' to eat something, kinda practise what you're going to say beforehand.... I think this just applies to me through! Or just have a really small portion. I personally find it hard to say 'no' to people.
Anyway, let me know how it goes..... just kinda let it happen and don't set strict goals, just kinda see how it goes.... let it be a kinda gradual process, of incorporating these changes into your habits... and try not to obsess about these things too much, (which I have done in the past!) otherwise you'll kinda just blow it when you can't be ars*d to obsess anymore.......
Good luck!
Meri
Posted by ClearSkies on November 8, 2006, at 9:20:57
In reply to Re: Oprah convinced me to try a diet » Meri-Tuuli, posted by Lindenblüte on November 8, 2006, at 8:38:07
> Another trigger for me to eat is sitting in front of the TV in the evenings. I should learn to knit or something to keep my hands busy. flossing my teeth in front of TV works pretty well, but there are only 28 teeth to floss in my mouth!
>I am trying not to eat in front of the tv at all now. I have a dining room table AND a little kitchen table that normally serve as gigantic "in" baskets :-) The only time they see any action is when we have company and try to pretend we are normal people.
It's a completely different experience to sit and eat and not do anything else. I get out my cloth napkins and make a little place setting and everything. Making eating an activity instead of a passive thing really makes me more aware of what I put in my mouth.
ClearSkies
Posted by Lindenblüte on November 13, 2006, at 16:15:10
In reply to Re: Oprah convinced me to try a diet » Lindenblüte, posted by ClearSkies on November 8, 2006, at 9:20:57
Week 1-
Things I did really well this first week-
1) I increased my walking, taking at least 30 minutes of walking every day, even on bad weather days2) High fiber breakfast- no more pastries for breakfast. I felt full until lunch time.
3) Listening to my body- "not-hungry?" why am I eating? "starving my butt off?" eat a small snack, wait 20 agonizing minutes, then reevaluate. Several slips, but also several triumphs of ME vs. MY GUT.
4) Healthy foods from healthy shopping. No junk food (okay, 2 bars of dark chocolate- but that's something that I can keep under control). More fruit, more nuts.
5) I managed 1 strength training workout (I'm SO weak, it's very sad)
6) I stayed off the scale for 6 days.
7) I talked to my T about my previous mental struggles with body image and size. Agreed to think of the current plan as a "Get Healthy Plan" not a "Get Skinny" plan.
8) Good distractions, like psychobabble :)
9) planning ahead- had convenient healthy meals ready (lean cuisine) and healthy snacks on hand (protein bars and mini bags of nuts and raisins). Packed in my bag when I left the house.
10) more water, less diet soda
******************************************
Things I can work on this week
1) add another strength training workout.
2) keep a food diary.
3) avoid trigger foods - minor frozen yogurt binge on Sat. pm left me with shame and guilt. It was only a symptom of anxiety, however. I know (NOW) what I was anxious about, and i know that the fro yo was not the target or the solution of my anxiety.
4) going to listen to anti-procrastination podcast to help with anxiety issues (thanks Meri!)
5) GOING TO KEEP UP ALL MY GOOD WORK FROM WEEK 1, EVEN ON MY BAD DAYS I CAN DO THIS.************************************
POSITIVE EFFECTS TO DATE:
1) loss of 1-2 pounds
2) feel less bloated
3) fewer cravings
4) fewer energy dips
5) fewer low energy-grumpy bi*chy moments
6) more money in my pocket from not buying junk
7) feel more "well" and more "stable"I'll keep you posted. keep your fingers crossed for me :) send me positive anti-binging thoughts :)
Posted by Phillipa on November 13, 2006, at 19:53:33
In reply to After one week- update, posted by Lindenblüte on November 13, 2006, at 16:15:10
Positive vibes and congratulations Li . You're on your way to better health. But dark chocolate has a lot of antioxidants. Smile Love Phillipa
Posted by 10derHeart on November 14, 2006, at 22:48:50
In reply to After one week- update, posted by Lindenblüte on November 13, 2006, at 16:15:10
Li,
I think this is positively fantastic. You are doing so well. I hope to emulate you very, very soon
Thanks so much for the detailed updates. So inspiring...even if I myself am still, somehow not quite ready yet.
Go, Li, go :-)
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