174.2

I just came across this really concise, clear list of some of the best tips for weight loss that I think also pertain to weight maintenance. It's from a Canadian report published in the March 10, 2011 Montreal Gazette. Here's just one section of the longer report.

"Think smart.

--Be aware of your inner voice. Think about how the running dialogue inside your head encourages or excuses bad behaviour. As in: "I'll have these french fries now, but just a salad for dinner," or "It's too icy/cold/hot/ humid/late/early to go out for a walk."

--Practise saying "thanks, but no thanks" to colleagues who bring in baked goods or dinner-party hosts who offer yet another glass of wine.

--Learn to recognize true hunger. Before each bite of food, ask: "Am I so hungry that I would eat this even if it were something I didn't like very much?"

--Be especially vigilant around people you love. Research shows that adults tend to eat more in the company of friends and relatives, especially if they are overweight.

--Don't be hard on yourself. It takes about six weeks to form new habits. Be prepared for pitfalls and setbacks. Hitting a plateau is part of the process - the body's way of readjusting to a reduced food supply. If you stick with it, you'll start losing again."

I really like the explanation of the very frustrating plateau issue. I knew that but reading it again was quite comforting. :)

If you want to read more, here's the website.
http://www.montrealgazette.com/health/Maintain+your+balance+when+weighing+diet/4407537/story.html#ixzz1GPCfxXV3

185.8 Awareness

I write a lot about awareness while I'm eating, about what I'm eating, how fast I'm eating, and how my body/hunger level is doing while I'm eating.
















This morning, I got caught being extremely unaware. No, not about food, but about my surroundings. Living here in the desert has caused me to be much more alert to where I am in space when I am near the many cactus plantings in our yard, or when I go walking. Since balance is one of my issues, I have to be careful not to lose it while walking by one of the beautiful or not so beautiful cacti that seem to be every where out here.

As I was finishing dead-heading a large geranium plant I backed right into this cactus! Suddenly I was very aware of that plant and very aware that I had been stabbed in my arm. One thing I didn't know until recently is that you can get terrible infections if a cactus needle breaks the skin. Oh, it did break the skin and that area is now covered with antibiotic ointment.

So, I have a new respect for awareness! (Sometimes I wish there was an ointment I could apply when my food/eating awareness gets away from me!)

195.2 Salad Is Delicious Anytime! But...

Well, I kept waking up during the night, almost like a kid waiting for Christmas morning. Was I really going to eat salad for breakfast? I got up feeling groggy from the missed sleep and asked myself that same question again. Of course I was because I blogged about it. And so I did. I cut up strawberries, threw in blueberries, pine nuts, and kidney beans. I sliced and diced a red pepper, chopped up romaine to add along with some exotic lettuce combo, drizzled on some salad dressing and sat down to eat salad with my coffee. Honestly, it was delicious. I didn't miss my usual breakfast food and I was pretty pleased with myself. However, within an hour I was starving! I'm going to add more kidney beans tomorrow morning.

196.2 New and Different...For Me

Did you notice the weight drop? Here's what I can tell you that I have changed recently in what I am doing. I have decided that I don't need to eat three meals a day, everyday. (Jennifer has suggested I do this over the course of our work together, but I was always fearful that if I didn't eat three meals a day, I would eat out of control.) What I have learned is that I don't have to eat breakfast as soon as I get up in the morning. And if I am busy and comfortable, I don't need to stop and prepare lunch. What I do have to do is eat with intention, stay very aware of what I eat, and don't let not eating on a regular schedule lead to grazing and/or eating out of control because of feeling so hungry. I am hungry now and it is about 1:30 pm. I haven't eaten yet today, but as soon as I click on publish I am heading into the kitchen to prepare a high protein, high fiber meal the will carry me into the dinner hour. I don't plan on doing this everyday, but I plan to keep this model as something to do that may help me lose when I find myself bogged down, stuck. Try it. I'll be interested in learning if this works for you, too.

Yesterday I wrote about tea without crumpets, or anything else. But since I do strive for honesty in this blog I must tell you that it came to me that I could serve oranges with a little powdered sugar on them and it would not wreak havoc with my intention to lose weight. So I peeled way the skin - I am so good at this that the skin can be removed in one very long narrow piece by turning and slicing the peel away. OK, too much information, but quite a site to behold! Anyway, I sliced them horizontally into about 4 slices-5 slices, added the powdered sugar and voila! My friends truly enjoyed them.

We went to a local, independant bookstore to hear Erica Baumeister talk about her most recent book, The School of Essential Ingredients. Yes, it is about food and I can read about food and not feel sad or wistful. This book is not just about food. It's really about a cooking school, the teacher and the eight participants in the class. After hearing Erica read from her book, I know I am going to love it.