foxfieldco
04-09-2004, 09:07 PM
Staring scary foods in the face
You're late leaving the office and suddenly there's no time to figure out a healthy dinner. There's a fast-food restaurant right on the way home, though, and you find yourself steering into the drive-thru.
Sound familiar? Sometimes it seems like unhelpful foods are everywhere, and it's impossible to resist. You've probably heard your Leader or other Meetings Members talking about the importance of planning, and that's a big help — deciding before you're hungry what you'll eat makes a huge difference in your ability to prevent scary can't-stop-eating scenarios.
But temptation can strike when you're armed with a plan, too. Like in these common scenes:
You pack a perfect lunch, but eat it all by 11 a.m. Plus, your co-worker's Chinese takeout smells incredible. Maybe you'll just order yourself an egg roll.
You're pleased with yourself for staying on plan. But then your sister stops by with her famous cheesecake. How can you say no?
Bad news has you running for the fridge. Suddenly you realize you've been eating for hours.
Manage Your Eating Urges
Say no to "situational food" scares by remembering that they're usually not about the food itself, but about an emotion or memory triggered by it. Also, remind yourself that you've been taken by surprise and thrown off balance. Before you bite, catch your breath with a little cooling-down period. And right yourself with our four-step system:
Be aware. Never be surprised by temptation. Food will always be everywhere, no matter how hard you try to avoid it. The trick is not to try to avoid it, but to…
Remain calm. No need to be afraid. You were expecting this, and you're ready to…
Manage the situation. Think about ways you can successfully deal with the urge without following through on it: Perhaps instead of hitting the Chinese food restaurant, for example, you can go for a walk — by the time you get back, the scent of your co-worker's Moo Shu won't be wafting into your cubicle. And maybe when your sister stops by with cheesecake you can make a deal with her — you'll take a sliver for later as long as she brings the rest of the cake back home. And next time you get bad news you can open your notebook and write about it, instead of opening the fridge.
Note the results. This way, when something works you'll know to try it again. And when you're without an approach you'll know to plan ahead for when it happens again. Next time you're tempted by fast food on a busy night, for example, you'll be glad to have put plenty of healthy "stress night" meals in the freezer.
Watch Out! Weight-loss Hazards Ahead!
I think I can, I think I can, I think I can... Until the flight attendant fails to deliver your low-cal meal and you succumb to the more-than-20-POINTS® dinner served for the standard fare. You had good intentions, but how were you supposed to plan for this?
Veering Around the Obstacles
There are lots of unpredictable situations in life that can crop up and throw us off our weight-loss course. And no matter how justified the excuse or reason, when we eat what we didn't plan for, we have to deal with the consequences.
"Everything you eat counts," states Daniel S. Kirschenbaum, PhD, professor of psychiatry at North Western University Medical School and author of The 9 Truths About Weight Loss (Henry Holt and Company, 2000). But there is good news, he says: "There's always another option, always some other way of handling a situation."
Kirschenbaum recommends preparing for the unknown with "stress inoculation" techniques: acknowledging that not everything will go as planned with your food (and your life, for that matter). In other words, teach yourself how to deal with stressful situations. Here are a few examples:
Hazard 1
The healthier, more-POINT friendly meal you ordered from the airline is nowhere in sight.
Way Around It
First acknowledge that "airlines are not the Waldorf Astoria in the sky," says Kirschenbaum. Then try a coping statement to keep yourself in the ballgame of where you want to be. "Try 'You're okay here' or 'It's not a big deal.'" Next, decide upon a reasonable option: Order a cup of no POINT tomato juice and eat half of the served meal, or just eat at the low end of your Daily POINTS Target for the next couple of days.
Make sure you learn from each situation. In this case, the next time you fly, pack a meal for yourself that you know you'll enjoy. And throw in a snack or two in case your flight's delayed.
Hazard 2
Your office surprises you with a birthday cake and insists they won't eat until you take a bite.
Way Around It
It's your birthday! You're certainly entitled to a little cake, but if you'd rather celebrate later on with family or friends, have a few diversion tactics up your sleeve. Tell your colleagues that since it's your special day, your gift to yourself is sticking with your eating plan. Express your appreciation for their thoughtfulness, busy yourself with serving others and help yourself to something to drink.
But if you do end up eating some cake anyway - after all, we are human - be realistic. Kirschenbaum understands: "It doesn't mean it's the end of the world, but you can't convince yourself that it doesn't matter." He encourages you not to expect 100-percent perfection, but rather, to anticipate unsure moments and to have a wide range of responses for them. "Be clear on your mission," he says, "and that office cake won't sidetrack you." You can also burn off some of those extra calories through exercise. Beef up your activity routine and you could earn some extra activity POINTS to trade for food POINTS.
Hazard 3
The waiter at your favorite Mexican restaurant brings you one of their famous margaritas - on the house.
Way Around It
The trick is to ward off temptation, because everything you eat can have an impact.
5 Ways to Tame Food Temptations
Images of delectable foods saturate the media. Well-meaning friends and relatives offer you fries, pies and everything in between. How often are you able to resist? If the answer is less often than your waistline would like, try these five "T's" to help you tame that temptation tiger:
Timing. When do your munchies strike? Mid-morning? Between lunch and dinner? Right after work? Midnight? Identify your most vulnerable time for calorie calamities, and plan ahead by keeping healthy snacks handy. You can't eat an infinite amount of them, but they'll help you avoid higher-calorie indulgences.
Hitting the sack earlier is another timely strategy. According to psychological researcher John De Castro, PhD, of Georgia State University, exhaustion makes us more vulnerable to overeating. So the more you sleep, the less you're likely to be tempted.
Tasting. Temptation thrives on all-or-nothing behavior, so turning down something you crave might only serve to fuel your craving. Just because a slice of cake is high in calories doesn't mean you can't try a bite or two – just be sure not to overdue it. Next time you're at a restaurant, let someone else order dessert, and allow yourself a spoonful. Savoring a small taste can be surprisingly satisfying.
Teaching. Let's face it, you know what foods are extra-hard for you to resist. So identify them and do something about it. That might mean keeping Ben & Jerry out of your freezer and Sara Lee out of your fridge. Or it could entail finding another route to the bus stop if your regular route takes you past Dunkin' Donuts. Knowing your triggers will help you tackle the toughest temptations.
Taking charge. For every situation that rattles your control, come up with one good rebuttal. Say, for example, the couch looks more tempting than that bicycle collecting cobwebs in your garage. Remind yourself that getting even five minutes of physical activity is beneficial, according to the Canadian Fitness and Lifestyle Research Institute. Focus on what you're getting – a fitter body – rather than what you're giving up – a sitcom.
Talking. Have you kept quiet about your weight-loss goal because you're worried you might not reach it? Many people do, often out of fear of failure. But in fact, says Vermont psychologist Sally Mattson, making a public commitment often has the opposite effect. Sharing your goal can strengthen your resolve and create a support community. After all, most people love to offer encouragement. You, in turn, may inspire others to lose weight – or at least discourage them from offering you tempting treats.
How to Stop Mindless Eating
Go ahead and take a deep breath. Greater self-awareness seems to be a key element in putting the breaks on unconscious eating.
"The more we're aware of our thoughts, feelings and actions during the day, the more in control of unconscious forces we'll be," says Jeff Fine, MS, CSW, adjunct professor at New York University's Department of Nutrition and Food Studies. Fine proposes that we become more conscious of our physical actions in order to bridge the gap between psychology and our actual eating patterns.
Step One: Self-Awareness
"Stop, slow down and take a look," says Fine. One of his favorite time-halting methods: Sit in a comfortable position for 10 to 15 minutes a day and "watch your thoughts." Perhaps you'll uncover emotions and habits that lead you down the path to unconscious eating.
Fine suggests getting more in tune with your behaviors by trying some advanced journal keeping. Don't just record your food intake, but assess how you feel emotionally at different times of the day, too. "The very act of writing makes you more conscious," says Fine.
Step Two: Changing Your Responses
Once you start to uncover the situations that cause you to eat, it's time to do something that disrupts your robot-like responses and routines. Here are some strategies:
Resign from the Clean Plate Club (even though Mom taught you to finish every last morsel). "Think of food as medicine — or as fuel," suggests Fine, and break the habit by knowing it's okay to leave a bite or two over if you're full.
If you're compelled to grab jelly beans from the office candy jar every time you pass the kitchen, try walking a different route. Only one way to go? Then pass the kitchen with both of your hands already full (with a book, papers, a cup of water) and tell yourself you'll have your own meal or snack soon.
When a social call to a friend's house chronically turns into coffee and one too many cookies, make sure you have a satisfying snack before you go. Or suggest catching up on a walk through the park instead.
If you eat when you're stressed, create a list of ten other things you can do to address that emotion, like jumping rope, reading or playing the piano. You'll end up feeling cared for by doing something more positive for yourself.
Imagine yourself passing up those free samples given out at the supermarket by having a few rejection lines prepared. Ensure your success by not shopping on an empty stomach and by having a scrumptious but low-calorie dinner pre-planned so that you have extra incentive to stay away from those freebies
8 Ways Not to Cheat on a Diet
We've all done it. Sneaked an extra piece of cake when nobody was looking. Nobody, that is, except the cat, and who was he going to tell? Or we might say that we're running out of the office for a minute to pick up something from the drug store, or the newspaper stand, or the ... Oh! heck, what does it matter? And instead we go to the new candy shop down the street.
Some call it "cheating." Sneaking. Closet eating. But one of the reasons dieters "cheat" is that they're often so strict with themselves that they end up feeling deprived.
Remember that healthy eating includes lots of "good" choices with a few "naughty" ones as well. Devising some strategies to help you enjoy treats rather than "cheat" will help keep you on the straight and narrow. Here are some suggestions to try:
1. Plan for treats. Making sure you enjoy your favorite treats every once in a while will help you from feeling deprived. Pick a night each week when you can indulge in something decadent like a piece of chocolate mud cake. Give yourself permission to truly enjoy your dessert! Taking time to savor a treat is always more satisfying than gobbling it down with feelings of guilt or shame.
2. Put your pantry on a diet. If most of the foods that enter your house are healthy, then the battle is almost won. If you must have tempting foods around for a special occasion, store them out of sight or buy them at the last minute. On the big day, enjoy your favorite foods and send any leftovers home with your guests.
3. Choose your friends wisely. Beware of any "friend" who continually tries to coerce you into "just a cappuccino" which you know really means a cappuccino and a slice of carrot cake with frosting an inch thick. Put these friends on hold until you're feeling strong enough to say "no." Or suggest a different kind of get-together such as a walk in the park or an afternoon at the movies.
4. Count the cost as well as the calories. Allocate so many dollars per pound you plan to lose and save the money in a separate account or piggy bank. Or "pay" yourself so much every day you stick to your weight-loss plan. Then treat yourself to something fabulous like a new outfit or a day at a beauty spa.
5. Picture yourself. Find some not-so-flattering photos of yourself and place them strategically at prime temptation spots - the fridge, the cookie jar, or in your desk drawer. That way you will be reminded of the positive changes you're trying to make to your life whenever you're tempted to overindulge.
6. Surround yourself with witnesses. Tell everyone you are changing your eating habits. Give them permission to remind you of your dedication to better health if they catch you transgressing. Make sure you have chosen friends who will support and encourage you. The last thing you need is someone who will try to trip you up.
7. Check up on yourself. Write down every single thing that passes your lips each day. If you often eat when you're upset or stressed, try to record this too. If you gobbled up a candy bar after arguing with your partner, you probably need to find alternative ways of coping with your moods. Next time try phoning a friend or going for a stress-relieving walk.
8. Keep a sense of proportion. We all slip up from time to time. We all forget our best resolutions and bend the rules. It's not the end of the world. The worst thing you can do is give in and say "Well, I blew it. Let's forget it. I'm never going to succeed."
Now, that would really be cheating. Not just cheating on your diet, but cheating on yourself and your health as well.
You're late leaving the office and suddenly there's no time to figure out a healthy dinner. There's a fast-food restaurant right on the way home, though, and you find yourself steering into the drive-thru.
Sound familiar? Sometimes it seems like unhelpful foods are everywhere, and it's impossible to resist. You've probably heard your Leader or other Meetings Members talking about the importance of planning, and that's a big help — deciding before you're hungry what you'll eat makes a huge difference in your ability to prevent scary can't-stop-eating scenarios.
But temptation can strike when you're armed with a plan, too. Like in these common scenes:
You pack a perfect lunch, but eat it all by 11 a.m. Plus, your co-worker's Chinese takeout smells incredible. Maybe you'll just order yourself an egg roll.
You're pleased with yourself for staying on plan. But then your sister stops by with her famous cheesecake. How can you say no?
Bad news has you running for the fridge. Suddenly you realize you've been eating for hours.
Manage Your Eating Urges
Say no to "situational food" scares by remembering that they're usually not about the food itself, but about an emotion or memory triggered by it. Also, remind yourself that you've been taken by surprise and thrown off balance. Before you bite, catch your breath with a little cooling-down period. And right yourself with our four-step system:
Be aware. Never be surprised by temptation. Food will always be everywhere, no matter how hard you try to avoid it. The trick is not to try to avoid it, but to…
Remain calm. No need to be afraid. You were expecting this, and you're ready to…
Manage the situation. Think about ways you can successfully deal with the urge without following through on it: Perhaps instead of hitting the Chinese food restaurant, for example, you can go for a walk — by the time you get back, the scent of your co-worker's Moo Shu won't be wafting into your cubicle. And maybe when your sister stops by with cheesecake you can make a deal with her — you'll take a sliver for later as long as she brings the rest of the cake back home. And next time you get bad news you can open your notebook and write about it, instead of opening the fridge.
Note the results. This way, when something works you'll know to try it again. And when you're without an approach you'll know to plan ahead for when it happens again. Next time you're tempted by fast food on a busy night, for example, you'll be glad to have put plenty of healthy "stress night" meals in the freezer.
Watch Out! Weight-loss Hazards Ahead!
I think I can, I think I can, I think I can... Until the flight attendant fails to deliver your low-cal meal and you succumb to the more-than-20-POINTS® dinner served for the standard fare. You had good intentions, but how were you supposed to plan for this?
Veering Around the Obstacles
There are lots of unpredictable situations in life that can crop up and throw us off our weight-loss course. And no matter how justified the excuse or reason, when we eat what we didn't plan for, we have to deal with the consequences.
"Everything you eat counts," states Daniel S. Kirschenbaum, PhD, professor of psychiatry at North Western University Medical School and author of The 9 Truths About Weight Loss (Henry Holt and Company, 2000). But there is good news, he says: "There's always another option, always some other way of handling a situation."
Kirschenbaum recommends preparing for the unknown with "stress inoculation" techniques: acknowledging that not everything will go as planned with your food (and your life, for that matter). In other words, teach yourself how to deal with stressful situations. Here are a few examples:
Hazard 1
The healthier, more-POINT friendly meal you ordered from the airline is nowhere in sight.
Way Around It
First acknowledge that "airlines are not the Waldorf Astoria in the sky," says Kirschenbaum. Then try a coping statement to keep yourself in the ballgame of where you want to be. "Try 'You're okay here' or 'It's not a big deal.'" Next, decide upon a reasonable option: Order a cup of no POINT tomato juice and eat half of the served meal, or just eat at the low end of your Daily POINTS Target for the next couple of days.
Make sure you learn from each situation. In this case, the next time you fly, pack a meal for yourself that you know you'll enjoy. And throw in a snack or two in case your flight's delayed.
Hazard 2
Your office surprises you with a birthday cake and insists they won't eat until you take a bite.
Way Around It
It's your birthday! You're certainly entitled to a little cake, but if you'd rather celebrate later on with family or friends, have a few diversion tactics up your sleeve. Tell your colleagues that since it's your special day, your gift to yourself is sticking with your eating plan. Express your appreciation for their thoughtfulness, busy yourself with serving others and help yourself to something to drink.
But if you do end up eating some cake anyway - after all, we are human - be realistic. Kirschenbaum understands: "It doesn't mean it's the end of the world, but you can't convince yourself that it doesn't matter." He encourages you not to expect 100-percent perfection, but rather, to anticipate unsure moments and to have a wide range of responses for them. "Be clear on your mission," he says, "and that office cake won't sidetrack you." You can also burn off some of those extra calories through exercise. Beef up your activity routine and you could earn some extra activity POINTS to trade for food POINTS.
Hazard 3
The waiter at your favorite Mexican restaurant brings you one of their famous margaritas - on the house.
Way Around It
The trick is to ward off temptation, because everything you eat can have an impact.
5 Ways to Tame Food Temptations
Images of delectable foods saturate the media. Well-meaning friends and relatives offer you fries, pies and everything in between. How often are you able to resist? If the answer is less often than your waistline would like, try these five "T's" to help you tame that temptation tiger:
Timing. When do your munchies strike? Mid-morning? Between lunch and dinner? Right after work? Midnight? Identify your most vulnerable time for calorie calamities, and plan ahead by keeping healthy snacks handy. You can't eat an infinite amount of them, but they'll help you avoid higher-calorie indulgences.
Hitting the sack earlier is another timely strategy. According to psychological researcher John De Castro, PhD, of Georgia State University, exhaustion makes us more vulnerable to overeating. So the more you sleep, the less you're likely to be tempted.
Tasting. Temptation thrives on all-or-nothing behavior, so turning down something you crave might only serve to fuel your craving. Just because a slice of cake is high in calories doesn't mean you can't try a bite or two – just be sure not to overdue it. Next time you're at a restaurant, let someone else order dessert, and allow yourself a spoonful. Savoring a small taste can be surprisingly satisfying.
Teaching. Let's face it, you know what foods are extra-hard for you to resist. So identify them and do something about it. That might mean keeping Ben & Jerry out of your freezer and Sara Lee out of your fridge. Or it could entail finding another route to the bus stop if your regular route takes you past Dunkin' Donuts. Knowing your triggers will help you tackle the toughest temptations.
Taking charge. For every situation that rattles your control, come up with one good rebuttal. Say, for example, the couch looks more tempting than that bicycle collecting cobwebs in your garage. Remind yourself that getting even five minutes of physical activity is beneficial, according to the Canadian Fitness and Lifestyle Research Institute. Focus on what you're getting – a fitter body – rather than what you're giving up – a sitcom.
Talking. Have you kept quiet about your weight-loss goal because you're worried you might not reach it? Many people do, often out of fear of failure. But in fact, says Vermont psychologist Sally Mattson, making a public commitment often has the opposite effect. Sharing your goal can strengthen your resolve and create a support community. After all, most people love to offer encouragement. You, in turn, may inspire others to lose weight – or at least discourage them from offering you tempting treats.
How to Stop Mindless Eating
Go ahead and take a deep breath. Greater self-awareness seems to be a key element in putting the breaks on unconscious eating.
"The more we're aware of our thoughts, feelings and actions during the day, the more in control of unconscious forces we'll be," says Jeff Fine, MS, CSW, adjunct professor at New York University's Department of Nutrition and Food Studies. Fine proposes that we become more conscious of our physical actions in order to bridge the gap between psychology and our actual eating patterns.
Step One: Self-Awareness
"Stop, slow down and take a look," says Fine. One of his favorite time-halting methods: Sit in a comfortable position for 10 to 15 minutes a day and "watch your thoughts." Perhaps you'll uncover emotions and habits that lead you down the path to unconscious eating.
Fine suggests getting more in tune with your behaviors by trying some advanced journal keeping. Don't just record your food intake, but assess how you feel emotionally at different times of the day, too. "The very act of writing makes you more conscious," says Fine.
Step Two: Changing Your Responses
Once you start to uncover the situations that cause you to eat, it's time to do something that disrupts your robot-like responses and routines. Here are some strategies:
Resign from the Clean Plate Club (even though Mom taught you to finish every last morsel). "Think of food as medicine — or as fuel," suggests Fine, and break the habit by knowing it's okay to leave a bite or two over if you're full.
If you're compelled to grab jelly beans from the office candy jar every time you pass the kitchen, try walking a different route. Only one way to go? Then pass the kitchen with both of your hands already full (with a book, papers, a cup of water) and tell yourself you'll have your own meal or snack soon.
When a social call to a friend's house chronically turns into coffee and one too many cookies, make sure you have a satisfying snack before you go. Or suggest catching up on a walk through the park instead.
If you eat when you're stressed, create a list of ten other things you can do to address that emotion, like jumping rope, reading or playing the piano. You'll end up feeling cared for by doing something more positive for yourself.
Imagine yourself passing up those free samples given out at the supermarket by having a few rejection lines prepared. Ensure your success by not shopping on an empty stomach and by having a scrumptious but low-calorie dinner pre-planned so that you have extra incentive to stay away from those freebies
8 Ways Not to Cheat on a Diet
We've all done it. Sneaked an extra piece of cake when nobody was looking. Nobody, that is, except the cat, and who was he going to tell? Or we might say that we're running out of the office for a minute to pick up something from the drug store, or the newspaper stand, or the ... Oh! heck, what does it matter? And instead we go to the new candy shop down the street.
Some call it "cheating." Sneaking. Closet eating. But one of the reasons dieters "cheat" is that they're often so strict with themselves that they end up feeling deprived.
Remember that healthy eating includes lots of "good" choices with a few "naughty" ones as well. Devising some strategies to help you enjoy treats rather than "cheat" will help keep you on the straight and narrow. Here are some suggestions to try:
1. Plan for treats. Making sure you enjoy your favorite treats every once in a while will help you from feeling deprived. Pick a night each week when you can indulge in something decadent like a piece of chocolate mud cake. Give yourself permission to truly enjoy your dessert! Taking time to savor a treat is always more satisfying than gobbling it down with feelings of guilt or shame.
2. Put your pantry on a diet. If most of the foods that enter your house are healthy, then the battle is almost won. If you must have tempting foods around for a special occasion, store them out of sight or buy them at the last minute. On the big day, enjoy your favorite foods and send any leftovers home with your guests.
3. Choose your friends wisely. Beware of any "friend" who continually tries to coerce you into "just a cappuccino" which you know really means a cappuccino and a slice of carrot cake with frosting an inch thick. Put these friends on hold until you're feeling strong enough to say "no." Or suggest a different kind of get-together such as a walk in the park or an afternoon at the movies.
4. Count the cost as well as the calories. Allocate so many dollars per pound you plan to lose and save the money in a separate account or piggy bank. Or "pay" yourself so much every day you stick to your weight-loss plan. Then treat yourself to something fabulous like a new outfit or a day at a beauty spa.
5. Picture yourself. Find some not-so-flattering photos of yourself and place them strategically at prime temptation spots - the fridge, the cookie jar, or in your desk drawer. That way you will be reminded of the positive changes you're trying to make to your life whenever you're tempted to overindulge.
6. Surround yourself with witnesses. Tell everyone you are changing your eating habits. Give them permission to remind you of your dedication to better health if they catch you transgressing. Make sure you have chosen friends who will support and encourage you. The last thing you need is someone who will try to trip you up.
7. Check up on yourself. Write down every single thing that passes your lips each day. If you often eat when you're upset or stressed, try to record this too. If you gobbled up a candy bar after arguing with your partner, you probably need to find alternative ways of coping with your moods. Next time try phoning a friend or going for a stress-relieving walk.
8. Keep a sense of proportion. We all slip up from time to time. We all forget our best resolutions and bend the rules. It's not the end of the world. The worst thing you can do is give in and say "Well, I blew it. Let's forget it. I'm never going to succeed."
Now, that would really be cheating. Not just cheating on your diet, but cheating on yourself and your health as well.