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Post by ermabom on Jul 22, 2022 16:12:26 GMT -5
lani, foam rolling is the best but sciatica pain is bad!
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Post by ermabom on Jul 23, 2022 8:09:50 GMT -5
Not the greatest day yesterday. I didn't end up exercising because of other things that happened. I had to take my father for a chest X-ray and we were there for 90 mins! I also needed to cut a giant bot of basil and make pesto before it all bolted in the heat. I made four batches! And my son called on a weekday because his wife's aunt is visiting for the weekend and I spoke to him for an hour - had to hang up to make the X-ray appt.
And then I was wound up at night and hot and ate ice cream and trail mix. I had even read all my cards at the correct times, planned the food, logged it, etc. Grr...
Credits: Read cards Logged food Used habit tracker Gave myself credit
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Post by crewer on Jul 23, 2022 8:58:23 GMT -5
Got back from Italy Thursday night. Fortunately, I didn't gain any weight while there, though I was a bit surprised because of all the bread and cheese I ate. We did hit the grocery stores and supplemented hotel breakfasts and dinners out with fruit. Also we found cafes etc. where we could get good salads and veggies. Not gaining reinforces my idea that the problem at home is too much snacking. I walked like crazy but really not more than at home, per my fitbit. It's good to be home, including because I was getting tired of the crowds and the 100 deg heat. We've stocked up on fresh veggies and fruit so I'm back at it. I bought watercress because I enjoyed it there so much and the fixins for a raddichio and apple salad I had there.
I now have a streak of one night going - didn't snack the first night back and it wasn't because I went to bed early. Already got in a short walk this morning.
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Post by gemellus on Jul 23, 2022 11:03:19 GMT -5
Got lots of veggies and fruit yesterday so shouldn’t be doing the carb snacking. Planned exercise is going well this week. I have a treadmill here and that’s helpful because it’s a 104 with feel like in the 110 plus.
I have been resisting reading my cards. I’m going to restart Beck and try to bring some focus back. I’m still tracking and lost .5 but that was over 2.5 weeks. I am getting pretty loosy goosey with my planning and I do better when I’m a little stricter about it.
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lani
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Post by lani on Jul 23, 2022 12:23:20 GMT -5
Went over my plan a bit, but pizza night is always a crap shoot.
Friday credits:
Weighed - up 0.4 lb. Read new posts, posted A half-assed meditation Tracked Good workout - mini-tramp, extra ab work and the usual daily strength & flexibility exercises Ate sitting, mostly mindfully - that cheese! Wrote plan for today
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Post by ermabom on Jul 24, 2022 9:03:20 GMT -5
I was so tired yesterday that I slept for 3 hours in the afternoon. But as a result I was up till midnight. But overall I'm feeling less tired today.
Credits: Read cards logged food used habit tracker Gave myself credit
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Post by crewer on Jul 24, 2022 12:30:20 GMT -5
Streak extended to two nights. I think thinking of it as a streak really helps.
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lani
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Post by lani on Jul 24, 2022 12:59:13 GMT -5
Saturday credits:
Weighed - down 0.6 lb. It's the counter-intuitive post-pizza weight drop. Read new posts, posted Meditated Tracked Strength & flexibility exercises Ate sitting, mindfully Ended day 160 calories under plan Wrote today's plan
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Post by mare on Jul 25, 2022 7:38:57 GMT -5
How are you planning to end July on a good note? Cyn, bonzee, corgi, Emily.Postal, mooselady12, fitin14, irisinnia, cj59, lioness, ontosomething, pirouette, crewer, peacemama, faithmtw, ermabom, chazel12345, wendroz, lumberjack55, mary~m, celtickat, digplantweed, jonik, lindabee, dragonflyaz, lunabear, @happydaze, cindylouwh, SharkPhin, elle, melbre, charlotte21, brenlin, wendroz, boop, sparkles, tigrib, JJ, lisabee, hadas, peacemama, gemster, healthyjoy, moxie, gracie, smkd, Tinkamom, Eve Dallas, madeafan, phil467 digplantweed, charlotte21, sweetmarsh52, juicy246, melbre, wendroz, hipmom, ontosomething, ermabom, lindabee, abacusfinch, @happydaze, delfie, Eve Dallas, gemellus, bonzee, JJ, celtickat, peacemama, ASL, jonik, Emily.Postal, faithmtw, corgi, Tinkamom, phoenix, Gypsy3n8, mumsalot, taraan, beherenow, honeybzzzs, twizzler827, golfergal26, ColleenStarr,
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Post by pirouette on Jul 25, 2022 8:56:34 GMT -5
I cooked a variety of plan-friendly foods, will map out my meals for the week and try to remain as compliant as possible.
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Cyn
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OW 209.9 CW 139.9 WWGW 136
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Post by Cyn on Jul 25, 2022 9:00:11 GMT -5
Yes I am! All my meals are set for the rest of the week. 95% of the food prep is done already. gemellus, I'm doing a Beck re-review myself. I've been reading the exercises w a mind to finding something new that I didn't note or underline in the previous sessions-it's been helping me stay focused. crewer I'm so envious of your trip-Italy is my favorite place to visit. It's beautiful here today, perfect for homemade pizza out on my balcony for dinner tonight. 🙂
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Post by ermabom on Jul 25, 2022 9:22:29 GMT -5
I am going to work on a streak for no night time eating. I will report in here.
I was doing really well last night. But the power went out and opening the windows didn't help. I need a fan to sleep. So I tossed and turned till the power came on. I got up to close the windows and then I was wide-awake. I wrote out new messages to myself in my night-time ARC. read it and still ended up snacking but it was not much.
I am going to cut back on my eating today as I'm feeling rather full. Usually I'm not tempted to snack when I'm up in the early morning (aka after midnight but last night was abnormal).
And I'm not going to do any night-time snacking till next Monday.
Credits: Exercised Read cards Logged food Used habit tracker Gave myself credit.
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Post by pirouette on Jul 25, 2022 10:03:07 GMT -5
I SOOOOO need to address nighttime eating.
Back to making lists. I should set myself a month-long challenge.
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lani
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Post by lani on Jul 25, 2022 11:47:50 GMT -5
Try to adhere to my good Beck habits. I am doing a bit more socializing which is more challenging than my set in stone at home routine. We are having a couple over tonight for pizza and drinks. The pizza is a Margherita which is only 750 cals (just a 10"), but drinks and who knows what else Mr. Lani will come up with. And there may be a demand for a second pizza.
Sunday credits:
Weighed - no change Read new posts, posted Tracked Strength & flexibility exercises, vacuumed upper floor of house, lot of other cleaning Ate sitting, mindfully Ended day 270 calories under plan Wrote today's plan - with an * since I'm not sure how dinner will go Didn't get my formal meditation, but did some in bed before falling asleep and listened to my 10% Happier app while doing evening exercises.
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Post by ermabom on Jul 26, 2022 8:30:19 GMT -5
1 day streak here! Read my cards at night as well as during the day. I ate less for lunch because I really wanted to get back to feeling hungry before meals and that worked. I was feeling hungry about an hour before dinner and that is just perfect. I resisted eating anything till dinner time.
I was listening to a Buddhist podcast yesterday about the Five Hindrances - he was talking about things that come up during meditation. One of them was about Stored Sense Desire - your senses want something that they remember fondly. This is why we get cravings and the desire to eat something. His example was thinking bout an In and Out Burger and chocolate shake during meditation. I realized then that one of my triggers at night is exactly this. A sense of taste for something that I don't ordinarily eat during the day and a desire for it. I fell asleep before the podcast was over so I'm going to listen to it in full again and see if I find any other revelations.
Credits: Exercised Read cards Logged food Used habit tracker Stuck to plan Gave myself credit
eta: re-listened to the podcast and of the Five Hindrances, I felt a few pertained. In addition to the above, lethargy/laziness - trying to maintain the status quo; and agitation/worry. The suggestions he had to overcome these (w.r.t. meditation) were to imagine that meditation was like a vacation - you didn't have to go anywhere or do anything right now. The second was for agitation/worry was to give oneself a little pinch to bring oneself back to the present. Not a painful one.
Lastly he said that to avoid getting into the habit of giving in to one's thoughts, don't act on them even when they are good ones. Wait for the sensation to pass and then do the action. It gets one into the habit of noticing that these thoughts arise, are there, and then fade away. His example had to do with the feral cats that he feeds and provides for at the Buddhist meditation center where he lives. If he thinks about checking on their water, he waits for the sensation to subside and then gets up and checks on their water.
I am going to adopt the acknowledgement, observation and letting go of the sensation/thought/desire to snack and also giving myself a little pinch to bring myself back to the present. These make sense in the context of my night-time snacking.
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lani
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Post by lani on Jul 26, 2022 12:02:01 GMT -5
I have been doing Satipatthana meditation for a while now, using Bhikkhu Analayo's books and online guided meditations. He is a scholar monk. He lists the five as: sensual desire, anger, sloth-and-torpor, restlessness-and-worry, doubt. He uses a lot of metaphors (and Buddha did), but one that I especially like - his starting point is always "mindfulness of the body" by which I take to be awareness of the whole body and trying to keep it in the background as much or as often as possible. Anyway, the metaphor - or I guess simile - is six different animals that are bound together and a person is holding the leash. Each of the six struggles to go off in a particular direction. The strongest one pulls the others along until it gets tired and another one takes over. This illustrates the fragmentation of our experience by way of the six sense doors (the five physical senses and the mind) as long as mindfulness of the body is not established. We keep getting pulled here and there, depending on which sense-door has for a moment gathered the the greater strength to take us along. Establishing mindfulness of the body is like firmly planting a strong post in the ground. However much the six animals struggle to go off in one direction or another, due to being bound to that strong post they will no longer be able to pull the others along. Sooner or later, they will give up pulling and just sit or lie down beside the post. Obviously this is strictly aspirational for us lay people who aren't going to retire to the monastery! But I like the imagery. Back to Beck. Monday credits: Weighed - up 0.4 lb. Read new posts, posted Tracked Strength & flexibility exercises Ate sitting, mindfully Ended day 170 calories under plan, even though we had a couple over to the house for 4 hours in the evening. Wrote today's plan Didn't get a formal meditation in (again), but once again listened to a meditation app while doing my evening stretches & exercises.
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Post by ermabom on Jul 26, 2022 12:12:45 GMT -5
lani, yes, those were exactly the ones he listed but he called them different names. My meditation always starts off with a review of the body and a few deep breaths - to checking in to the state of the body. I have heard the analogy that you are describing and that makes a lot of sense from a meditation perspective. What was a revelation to me in listening to these this time (I have heard them before) is giving me ideas on how to specifically combat my desire to snack in the night-time. Yes, I am aware that sensations come and go and yes, I’ve waited for this desire to go away on some days. But labeling it as a stored desire of the senses (in this case taste) and then using a little physical sensation to bring myself back to the present are things that I had not thought of doing in this specific context. I’ve done those things while I’m meditating or when I’m in the grips of a strong emotion, but not when confronted with a desire to eat unplanned food.
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lani
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Post by lani on Jul 26, 2022 12:21:55 GMT -5
ermabom, have to love newly acquired insights! It all fits together, if I can only see it.
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Post by mare on Jul 27, 2022 7:22:35 GMT -5
Anyone relate to this? cares.beckinstitute.org/blog/consider-a-new-manager/Cyn, bonzee, corgi, Emily.Postal, mooselady12, fitin14, irisinnia, cj59, lioness, ontosomething, pirouette, crewer, peacemama, faithmtw, ermabom, chazel12345, wendroz, lumberjack55, mary~m, celtickat, digplantweed, jonik, lindabee, dragonflyaz, lunabear, @happydaze, cindylouwh, SharkPhin, elle, melbre, charlotte21, brenlin, wendroz, boop, sparkles, tigrib, JJ, lisabee, hadas, peacemama, gemster, healthyjoy, moxie, gracie, smkd, Tinkamom, Eve Dallas, madeafan, phil467 digplantweed, charlotte21, sweetmarsh52, juicy246, melbre, wendroz, hipmom, ontosomething, ermabom, lindabee, abacusfinch, @happydaze, delfie, Eve Dallas, gemellus, bonzee, JJ, celtickat, peacemama, ASL, jonik, Emily.Postal, faithmtw, corgi, Tinkamom, phoenix, Gypsy3n8, mumsalot, taraan, beherenow, honeybzzzs, twizzler827, golfergal26, ColleenStarr,
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Post by pirouette on Jul 27, 2022 7:25:39 GMT -5
Thanks, mare! I will give myself a personal performance review.
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Post by ermabom on Jul 27, 2022 7:44:39 GMT -5
I don't think I need a new manager. Over the years, I've found ways to make things around me work for me, although they have varied at different stages of my life. I am a systems person so I tend to look for systems and processes and change them when they don't work.
I'm on a 2 day streak!
Last night, I had a craving to snack but I used my new found knowledge that the desire would go if I waited it out and even though it took a while, it eventually did. I waited till it had passed before going to bed. However, I didn't eat enough for lunch and ended up snacking mid-afternoon since I was hungry then (3 pm so too early to wait for dinner at 6-ish). I aim to start feeling hungry about an hour before dinner.
I also spent some time in the am re-working my exercise plan. I can't do yoga because I still can't put weight on my right hand with the palm down and this means a lot of yoga poses don't work well. My Pilates routine also has pressure with a resistance band on the same part of the body. So I reorganized my hip strengthening/flexibility routine, added some IT band work (which I needed to do) and decided to do upper body weights on our weight machine in lieu of the yoga/Plates. We have a universal weight machine which SO bought years ago. I don't like it. I prefer free weights but I also am not able to lift the weight I was doing before the surgery. It will take close to another month before I gradually build up to it. But the weight machine doesn't put that pressure in the same spot. I built two spreadsheets to track what I need to do when and what weight I am using - both free weights and the machine.
Credits: Exercised Read cards Logged food Used habit tracker Gave myself credit
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lani
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Posts: 43,920
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Post by lani on Jul 27, 2022 11:57:48 GMT -5
Tuesday credits:
Weighed - down 0.4 lb. Read new posts, posted Meditated Tracked Ate sitting, mindfully Strength & flexibility exercises, only have to foam roll once a day now - yay Ended day 235 calories under plan Wrote plan for today
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Cyn
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OW 209.9 CW 139.9 WWGW 136
Posts: 31,031
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Post by Cyn on Jul 27, 2022 14:30:16 GMT -5
Wow, a lot of really interesting and very thought provoking insights and work being done here-thank you so much for sharing, ermabom, and lani. Also the Beck article is a creative approach to what I think of as the virtual mental slap upside the head I give myself sometimes. I now realize I have been held prisoner in my mind by sloth/torpor and my cell-mate has been restlessness/worry. Yesterday I actually wrote out scripts for 2 phone calls I was dreading to the point of making myself queasy thinking about them. Both calls were made. One resulted in waiting for a few days until someone returns to work and gets back to me, and in the other one the situation was addressed and I have a plan moving forward. I have been pretty good over the past month or so not using food as a panacea for my anxiety, but I do see looking back that it probably triggered my sudden indulgence in Easter candy and other chocolate for quite awhile. I'm going to also take a more high level look at my personal mind-management techniques, and see if there are some areas I can improve so I don't get myself into such a tizzy over things and let them fester so long again. Thanks, everyone!
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Post by crewer on Jul 28, 2022 7:48:20 GMT -5
Streak of 6 nights of no snacking. I hope as with other habits that this becomes easier.
Interesting meditation info. Thank you! Also that was an interesting Beck read so thank you, mare. I really understand the loyalty Jason had to the meal service even when it didn't meet his needs. I think I've moved on from things like that and feel fully in control (except when DH wants to travel and I'm not keen on it but that's another story and since DH eats much cleaner than I do it isn't a weight/fitness issue).
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Post by ermabom on Jul 28, 2022 8:18:19 GMT -5
Day 3 of no snacking at night. There weren't any cravings at all last night but I was busy till I went to bed.
I was hungry about 90 mins before dinner but didn't snack. Resisted STs a lot then.
Credits: Exercised Read cards Logged food Stuck to plan Used habit tracker Gave myself credit.
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