Week 2 update

               I did two workouts today and felt great. Until I broke and ate a bowl of ice cream and some chips. I swear sometimes bad food is like a bad booze addiction. I quit drinking two years ago and quit smoking eight years ago, but I am afriad quiting bad food will have to be the same way. I could not just have one beer or smoke three cigs it would always go to extreme excessive amounts until I finally just quit for good. I would love to just have one donut or one pop but I think I am going to have to give up all bad food for good to lose the weight I want too. The same is for my anxiety disorder it feels like you are feeling great the day is awesome, and then you find yourself checking your pulse twenty times and worrying for no reason. I have always been able to put the work in but, it is the mental part that always comes back to get me. Sorry for the rant I hope everyone had a great day, and there is a new day tommorow.  

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  • Thanks donna some good advice in here
  • Hey Jerry, I'm late to the party here but wanted to jump in. Rory and Hannah have some great things in their comments. My big thought here is this: Don't let a bowl of ice cream and some chips decrease the pride you have for having done TWO workouts that day! Yeah, you were off-track on the food, but you GOT the physical part in! Lifestyle changes take time. Those workouts burn calories. After a long workout, once I'm done with initial recovery (that first hour afterwards where I need to sit down before I fall down while my body is doing all it's wonderfully beneficial things), I get hungry. The first thing I eat is usually smaller, but I have GI issues so I need to take it slow so I don't get sick. But once that's in and digested - it's like breaking a seal. I'm hungry OFTEN the whole rest of the day.

    My strategy for that is trying to pick lower calorie filling options, like salad. But my salad isn't just salad, it's a SALAD! It's got lettuce, it's got carrots, it's got red cabbage, I usually throw in a bit of protein like grilled chicken or (splurge) real bacon bits (not the crap fake bacon in a bag, but either homemade or for a quickie a bag of Hormel, it's more expensive but worth it, the store brands tend to be more fatty). As for dressing, Ranch is my treat if I'm not up for making my own oil & vinegar seasoned dressing. I use a BIG bowl. The bowl is enough for more than twice the amount of salad I have in there so I can really toss it around without worrying it'll fly out. I can eyeball measure the dressing now, but at first I actually got out a measuring spoon to see how much I was using. Once the dressing is on I take my fork and a a knife/spoon/other fork and toss the stuffing out of it to get the dressing good and dispersed. If every piece has a little I feel like I'm having more than I put in.

    Ice Cream is my number 1 weakness, always has been, probably always will be. I could probably give it up if I really wanted to (though it'd be hard), but I honestly don't want to. I want my ice cream. So I moderate and try to find a balance. My grandmother taught me when I was a kid to use a teacup instead of a bowl. As a kid I would take a regular cereal bowl and FILL it. So Grandma helped me by handing me a 6 oz teacup. I could stuff as much as I wanted in it, but it had to fit in the cup. If I wanted more, I had to wait an hour. If after an hour I wanted more, I could have another half a teacup. Often I didn't come back for that. Now I buy my ice cream in a pint tub. It helps me see what's there and "measure" my intake. I also choose a good quality ice cream. Some people do well with the lower calorie ones, or the no-sugar options (usually they have stevia or sugar alcohols like xylitol in them). I go for Ben & Jerry's because it's Non-GMO and they don't add a lot of extra ingredients. As I said, I have GI issues. I also have food allergies so I have to read labels on everything. Considering the price, it's easier to not eat the whole tub in one sitting :-)

    As a balance, if I'm treating with ice cream, I make it a conscious treat, and I try to make sure the rest of the day or week I stick with good stuff so I'm not adding extra calories there. When my daughter was little and went through her picky food phase, her pediatrician told me to monitor on a weekly basis to make sure her diet was balanced. If she didn't want protein today, fine, as long as by the end of the week she'd had her weekly allotment, it was ok to not get it in daily. Just some ideas.

    Now I'm gonna go through more blogs to catch up what I missed last week. :-) Apologies in advance if you get "comment bombed."
  • Thank you Hannah for your advice lots of good tips in there.
  • Hey Jerry, glad you posted this. Food addiction is a real thing. I believe sugar and processed foods are perhaps the most difficult addictions to break. I can go an entire week and never see someone smoke a cigarette or drink a beer in front of me. I can't go more than a few hours without seeing someone eat in front of me. Temptation is at every gas station - not just behind the counter or in a small section of the refrigerated cabinets - there is literally sugar, fat, and salt all over the place. It's at eye level, it's on the bottom shelves, it's in most of our beverage choices. Quite difficult to quit something when we can't escape the reminders of it. Anxiety is not a helpful partner in this process either.
    I won't speak to your approach to completely quit sugar, that is a personal decision and you have to do what is best for you. I will share the approach I am taking in case it might be helpful to you in any way. The hardest part was committing to the first 30 days during which I opted to eat only whole foods, no fast food, no processed food, as well as no foods, seasonings, dressings, or anything with added sugar. This was huge - prior to doing this the only food group I was eating on a regular basis were fried chicken sandwiches from fast food places. I made it without eating any fast food, processed food, and mostly without no added sugar. The latter was the most difficult as you would not believe the number of things that contain added sugar. I went from having five mustard options to only one. I had no idea there was sugar in mustards. I was also surprised that two of my favorite seasoning also contained sugar. It wasn't easy, but it was only 30 days. Heck, even if you can make it 15 days it makes a difference. I had forgotten how yummy it is to eat a salad and actually taste the ingredients instead of only the dressing. I thought I would only do the whole foods thing for the first month, but it appears to be here to stay. I now eat 90+% whole every day. I give myself a little room for the occasional dressing on a salad when I am eating out and I feel free to use the seasonings I like. I investigate healthy options for unhealthy food cravings. I have learned to like "nice cream" and cauliflower crust pizza. They aren't the same thing - I won't argue that. But, if I can make a habit out of eating the healthy versions of things I enjoy then it frees me up to occasionally "break" and eat a bowl of real ice cream or have a donut on a road trip. I won't lie to you - it is hard. My blogs contain multiple mentions of chocolate chip cookies (my personal weakness) and other sugar cravings. I find that one sugary thing makes me crave another, which eventually leads to something salty or crunchy - most of us know how this particular type of disordered eating unfolds. I'm not saying it is an easy road, but for me trying to give up sweet or salty snacks completely isn't an option. I want to live a healthier and happier life. I can't change the fact that certain foods make me happy. I can change how often I eat them and how much control I let them have over the rest of my happiness. Another little tip - if you make the decision to eat something off plan, try to keep it to a serving size. Eating an actual serving size will give you a lot of perspective on how many calories, fat, protein, and carbs are in just a small amount of food.

    If you ate something that isn't on your plan, just let it be. No recriminations. No judgement. No self-hatred. See if you can figure out what led you to make that decision and maybe you can identify how to make a slightly better choice the next time. Small changes - little things at a time. You are Unstoppable!
  • keep thinking positive! Your workouts were fantastic, great. The food, well, just pick yourself up and get it done better with the next meal. Focus on moving forward, small changes...give yourself options that are a step up so you don't feel like you are depriving yourself, and don't let set back take away from your wins. Maybe make a list of activities, or any non food related things that make you feel good and calm and refer back to it whenever you feel your pulse jumping or a food craving coming on. It sounds like you are motivated and just need to let yourself enjoy the victories one at a time. It's a marathon, not a sprint, take your time and be nice to yourself!
  • I have no idea why there is a website address ar the bottom of my last post
  • Hi Jerry.
    I understand where. You are coming from as an ex smoker and as someone who finds it difficult to have just 1 drink.
    It appears we are both all or nothing types of people. Some times I can honesty say I can't remember the last day I didn't have a drink. At the moment I have given up alcohol for lent and have actually found it pretty easy. I am looking forward to Easter Sunday so I can have some red wine.
    This period has allowed me to reset my brain in 2 important scenarios for me.
    1) it was weakened the connection between alcohol and relaxation. I have been having camomile tea or caffeine free diet Pepsi as my chill out watching TV drink.
    2) I can enjoy food that we have made an effort making with out the need for a glass of wine in my hand.

    I will need to remind myself going forward that I can have the same enjoyment with out the need to always drink.

    1 strategy I have put in place is that I have bought several bottles of expensive wine. This is to make the experience a treat that is to be savoured and enjoyed over a few days.

    You might need to think about a few strategies for food.

    However maybe you deserved your treat anyway. Don't beat your self up about it but if you do want to feat your self up then work out the calories consumed and walk 1 mile for every 100 kcals. That way you have really earned it.
    Remember no great journey is a straight lines, everything we think we fail is just a chance to workout what doesn't work and a chance to learn.
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