My check in...and looking for help in dealing with that stress eating. That picking at food here and there...Any ideas?
Rachel and Niamh - looking forward to updates!
Today I did a new workout - Tracy Mallett's Sexy in Six - terrible name but a good mix of cardio, light weights, yoga, pilates. Nice for me cos lately I've been doing more walking/jogging.
Eating not so great - stress eating, you know? But I am determined to get there - lose those pesky 10 kg!!
A balance of Mind-Body-Spirit
Tuesday, October 20, 2009
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A balance of Mind-Body-Spirit
Thought for the Day
"Good friends are good for your health."
~Irwin Sarason
"Exercise gives you endorphins. Endorphins make you happy! And happy people just don't shoot their husbands!"
Reese Witherspoon as Elle Woods in Legally Blonde
Contributors- (Email Leonie or Cindy to join)
33 comments:
Stress eating...that's an area I always think of you being really on top of things. However, here is something I've tried this week with moderate success.
I sat down and looked at how many servings I needed from each food group per day with a chart that gave best, ok, and high cal choices in those food groups and then I thought carefully about which food group was the one where I ate too many calories (Grains). Then I drew up a general menu with 3 choices for my lunch, breakfast and 2 snacks based on what my dinners usually contain.
For example, a moderate dinner for me would include 1-2 servings of lean meat, 2 grains, and one vegetable. So I planned a breakfast to be oatmeal, frozen berries, and coffee with milk. (1 grain, 1 fruit and 1 dairy) and the 2 other breakfast equivalents. I planned morning snack, lunch and afternoon snack (my dessert) the same way with at least 3 options for each. And I changed my expectations of dinner too. 1 serv of lean meat, 1 serving of grain, and 1-2 veg. Any combination of menus contained about the same number of servings per group. Lastly, I checked portions and substituted low cal foods (non-fat milk instead of whole in my coffee, sniff)
So....this week when I was stressed, I knew that I was eating well in general so a small low cal snack from my menu was ok. Also, I had preplanned what was ok for me to reach for.
My only caveat is that this is my first week back on the wagon. I have lost 5 pounds, but that is so common when you first cut calories that I'm really waiting for next week for the proof.
Another thought is that I have noticed that certain foods--especially at breakfast--send me into a bad eating cycle. For example, I can eat oatmeal with berries and a tsp of white sug, but oatmeal with brown sugar and sliced apple makes me crave sugars/carbs across the day which adds to my overall stress which leads to more eating.... Do you know your trigger foods and save them for later in the day?
Sorry for such a long comment!
Wow, thanks for the thoughtful reply. I think I need to be more organised with my eating - if that makes sense. So, might be able to take your ideas and adpat?
I'm looking to adapt my own ideas again. The planning is good, but I think I really need to do the point/calorie count to really see if my menu is up to snuff. Also I need to post it in a place I can quickly refer to when I look at goldfish crackers and "forget" waht I should be eating.
I posted on my blog about emotional eating, something I am struggling with. To this end, I am also reading Nice Girls Finish Fat..but its kind of a scary too emotional read, as well. Emotions and food are so inter-related for me!
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