100 Days Challenge - Day 34 and 35 - Listening Accurately and The Eating Pause

Time to pick up the topics that are covered daily in the 100 Days Challenge of Weight Loss book.   Days 34 and 35 have inter-related topics - both focus on knowing when one has reached the "satisfied" level vs getting to the "feeling stuffed" level of eating...although Chpater 34 goes a bit further by saying:

If you realize that you like feeling stuffed, you may need to work on changing your belief that full is a good sensation. Instead of enjoying the sensation of being overly full, begin labeling it as uncomfortable. Make a clear decision that you no longer want to feel that way, and instead, you want to feel comfortable or satisfied.

I can say that I don't enjoy feeling stuffed!  I had a recent experience with this when I ate steaks w/grilled red-skinned potatoes and carrots.  I had planned to stop eating when I felt satisfied, but went beyond that feeling...and then felt very uncomfortable!   I will say that I don't usually allow this to happen and was a bit upset with myself for allowing myself to overeat.  

Moving on to Chapter 35, the topic here is: the Eating Pause.   This is described as -


When you naturally pause in your eating, you’re usually at the exact point where you feel satisfied or comfortable. In fact, this pause seems to correlate exactly with the moment your stomach indicates it’s taken in enough food. If you continue to eat, you quickly move to the level of being too full.

I must admit that I had never really thought about this but it does make sense to me. I plan to monitor this "natural pause" in the next few days.  In fact, the homework exercise which is given in connection with this topic is as follows:    


1.  At each meal and snack, notice when you pause in your eating. Record how you recognized the pause as well as how much you had eaten at that point. 


2. Once you’ve paused, stop eating, regardless of the amount you have left. Wait for at least two hours before eating again. Describe your experience with recognizing the eating pause.

3. If you realize you were actually hungry, work at fine-tuning your listening skills and improving your ability to use the eating pause as a tool. Write a few notes about how you can improve this in the future.

Note how #3 refers back to Day 34 - Listening Accurately - topic.  These two topics are clearly inter-related.   I will continue discussing this in my next entry when I've had a few days of "listening" and "pausing".   

How did I demonstrate my commitment to my journey?

Exercise - 50 minutes of lap swimming and 5 minutes of aqua aerobics.

Food Plan - 

Breakfast - WW English muffin w/thin layer of pb;  light Activia yogurt w/1 TBSP Greek yogurt (plain) w/strawberries
Lunch:  Apple pecan salad (sans pecans) from Wendy's  - w/viniagrette dressing
Dinner:  Veggie soup and an apple 
Snack:  150 calorie Skinny Cow ice cream bar

100 Days Challenge - Happy May Day!

It's good to finally get back to blogging my journey after taking a 2 week "sabbatical". I think I should change this "100 Day Challenge" to a "1000 Day Challenge" as at the rate I'm going, it's going to take me that long to finish it.  LOL   That's OK as I  knew this journey was going to go way over 100 days.   Life happens and try as I may, I cannot always "drop everything" to blog.  That's not to say I'm not "working my journey".  I am - more days than not.   I do better, however, when I blog AND exercise AND focus on my food plan all at the same time.  For me, the components all work together.

Today is May Day which in many countries is celebrated as "Labor Day".   What an appropriate day to return to my blog - as this journey truly is "hard work"!   However, I'm at a good place now in my personal life  (the adoption of my two little granddaughters has take place!) and have more time now to focus on me.   On the other hand, there will no doubt be other "sabbaticals" as we will more than likely be moving this summer - probably to the North Central part of Texas  (near Fort Worth).

As I said, I am working my journey.   I've been eating healthy 80% of the time - have strayed an average of once a week  (mostly with desserts).    I've also gotten back to my exercise routine though I would like to add more to my repertoire.

How did I demonstrate my commitment today?


Exercise - 45 minutes of lap swimming and 5 minutes of water aerobics

Food Plan -
Breakfast - Fiber One cereal w/unsweetened almond milk and banana;  Lunch - scrambled eggs and turkey sausage;  1/2 biscuit;   yogurt, fruit and granola
Dinner -  6 oz steak and mushrooms;   carrots and red-skinned potatoes
Snack -  Activia w/fruit and a sprinkling of granola

In retrospect, I had plenty of fruit, protein, dairy...but needed more veggies as I skipped the large salad I had planned for dinner.

100 Days Challenge - What I Need to Tell Myself

Once again, I need to re-inforce my belief that I can do this as I've taken leave of my program this weekend.  Too much food, too many desserts, not enough exercise...definitely  not a demonstration that I'm committed to my program!   Miriam, I want to thank you for your vote of confidence in me on your last post in the last entry I made.  However, I am not perfect - at times I do get lazy and/or have a tendency to procrastinate doing what I know I need to do.   I know myself and I know I do get in such "mood swings".    I found the "mantra" above and it was exactly what I need to tell myself so I can get back to "keeping on" my program...especially these last two statements:  "You are strong!   You can do this!"   I am a firm believer in "positive self-talk" so though I recognize my weaknesses, I need to re-affirm myself and my ability to "get over this hump" and return to the "can-do" spirit I need to be successful.  

I will return to this blog later today...hopefully with positive results of my resolve to re-commit myself to this journey.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Today turned out to be a great day!  Self-talk does work!!!  : )

 I kept well within my points  (best eating day in the last three days!).  Lots of protein (mostly fish), fruit, lots of veggies and whole grains.  Almost NO SUGAR (except a few grams in my light Activia yogurt) and NO BREAD!   Yay me!

I got in a 30 minute video exercise tape with "power walking" and stretches.  Really needed the stretches!  

This week, I got in 4 days of exercise!  Guess I haven't been a total slug!  LOL

100 Days Challenge - Keep on Keeping On

 I need to continue to remind myself to keep on blogging, keep on exercising, keep on tracking points and keep on making healthy choices....in other words, this is all about Keep On Keeping On everything that makes this journey work!!!

Today, I returned to my lap swimming...it had been way too long since I had gone to the pool -   Why I continuously get off the tried and true path of this journey, I do not know - must be laziness.  My son has been monitoring my progress as well as cheering me on - but he is also the one who is the most blunt about reminding me what will happen if I don't keep on this journey!  And he's right!  So after our phone conversation yesterday, I dragged my body back to the pool today!   And felt great, of course!!!  Geesh...why am I sometimes my own worst enemy?!!  Thank God I've got someone to "kick me in the pants" when it is most needed!  :)  

I felt amazing today after my lap swimming.  Unfortunately, I only made it to 15 laps - I will need to build up my endurance and strength again as I had gone up to nearly a mile - 27 of the 32 laps which makes a mile.   The good news is, however, is that this is my 2nd day of exercise this week, and I plan to add at least three more days, maybe even four.  I feel I have returned to making a "total commitment" to my journey and that, too, is a great feeling!

What did I do today to demonstrate my TOTAL COMMITMENT to my program?

I tracked and stayed within my points.

I swam laps for 30 minutes at the pool.

100 Days Challenge - Day 33 - Fullness Scale

I took a hiatus from my blog during the Easter holiday weekend, and now I'm ready to get back to blogging, counting points, and exercising.   I need to return to my WW online account and use their online tools so I can be sure I'm counting points accurately.

Day 33 gives us yet another useful tool/strategy in measuring the amount of food we eat at a meal.  Previously, we were given a "hunger scale";  this time we are being given a "fullness scale".   Here are the levels:

Fullness levels

0 Neutral, not hungry, not full

+1 Satisfied, comfortable, just right

+2 Too full, a little uncomfortable

+3 Stuffed, miserable

Having practiced "mindful eating" for some time, I honestly cannot remember when I have reached a level 3 - "stuffed - miserable".   I have probably reached a level 2 at times.  Most of the time, I eat until I'm satisfied (level 1).   

The exercise with this topic is:

Next time you eat a meal or snack, place your hand on your abdomen and monitor how your stomach feels.   Before you start eating, write a note about how it feels right then.  Then eat until you feel satisfied  (level 1).  Write down how much food you've eaten.   Then write down how it feels to be satisfied, not full.   

This exercise was easy to do today as I had several mini-meals rather than any one large meals.  I find myself doing this often now that I'm retired.  This is an exercise I will do when I eat out as I am usually in control of how much food I place on my plate at home and I rarely put more than I need to feel satisfied.   When my husband serves me, I often leave food on the plate.   We've had conversations regarding this so he is paying closer attention to how much I eat and serves me accordingly.   He's also trying to cut down on his own servings and announced that he has already lost five pounds!  :)    

What did I do today to demonstrate my commitment to my program?  What improvements do I need to make?

I stayed within my points.   However, on looking back at my food plan today, I did not eat enough vegetables.  My breakfast consisted of grains, dairy and fruit (cereal w/banana and berries).  My mid-morning meal consisted of yogurt and berries.   My mid-day meal consisited of grains and meat (ham sandwich on flatbread).  And finally, my dinner consisted of soup - chicken noodle with a few vegetables along with a few crackers and brie.  My snacks consisted of fruit.  Too much dairy and grains and definitely not enough vegetables.   

I walked 45 minutes today - but at a slower than usual pace.  I got extremely fatigued and even felt weak/dizzy during the walk - and after I finally made it home and replenished the liquids I needed, I realize that I was dehydrated as I hadn't drank enough water before taking my walk.  This is a rare occurence and not one I wish to repeat!   

100 Days Challenge - Day 32 - The 5 Hour Rule

Success isn't how far you got, but the
distance you traveled from
where you started.
- Proverb 

Another way of saying this is "success is a journey, not a destination"!   So very true!  This is also a life-long journey as many of my friends already know.  Even though they may have reached their goal,  they still view themselves as eternal travelers on a journey to stay healthy.  

I've not focused on the topics on the 100 Day Challenge these past couple of days as I need to spend time reflecting on how far I've come since I started the Challenge.  I'm nearly 1/3 of the way through the Challenge, but I need to say that when I reach Day 100, my own journey will be far from over!  However, my hope is that the first 100 days will help me become completely dedicated and committed to this life-long journey, and that along the way, I will have gained some introspection and picked up some strategies and tools to help my journey become more successful.  I believe that this is already happening!

The topic for Day 32 is "the 5 hour rule".   Here is a synopsis of "the rule":

When you feel really famished, you’re a lot more likely to eat too much. You’re also far less particular about your food choices. To prevent this, use a five-hour rule to manage your hunger. Anytime you go longer than five hours between eating, you greatly increase the risk of overeating. 

I have just recently discussed incidents when I have exceeded five hours between meals and the consequences that have developed as a result.  When I wait too long to eat, I tend to eat whatever is in sight!   I find that I can manage my food plan better if I've planned my meals ahead of time and actually mapped out a meal schedule as well.     Now that I'm retired, my schedule has become less structured so it's up to me to not only plan my meals, but also my mealtimes.

100 Days Challenge - What have I learned on this Challenge?

"If one advances confidently in the
direction of his dreams, and endeavors
to live the life he has imagined,
he will meet with a success unexpected in common hours." 

                                                                       - author unknown

Besides advancing confidently in the direction of my dreams,  I would also add that it's important to do so with tenacity!   I find that without it,  it's so easy to get side-tracked.   

This morning I woke up to the realization that I had lost yet another pound and have averaged a loss of one pound per week.   This is by far the most success I've experienced in a long time, and I'm anxious to continue my journey.   I'm also realizing that I've picked up quite a few "new habits" which I've put into practice  --- thanks to what I've learned on this "Challenge".   I often use the mantra, "Do It Anyway!".  I no longer feel guilty leaving food on my plate.   I am monitoring my "hunger level"  closely and deciding when I feel satisfied and no longer need to eat, as well as trying to "slow down" in order to savor the food I eat.    I am also leaving "old habits" behind such as replacing snacks heavy in carbs with healthier choices.   I am giving myself daily reminders as to WHY I need to stay committed and the reviewing exactly HOW I have stayed committed each day.  I am conscious of staying within my boundaries and rarely widen those boundaries.   


To sum it up, I am doing what I need to do to "protect my program".   I am 'doing' instead of just thinking about what  I need to do.  I am truly moving confidently in the direction of my dreams!  


I would like to share this video - it's a wonderful reminder of why it's essential to exercise tenacity ( and why we should never quit!)


http://www.thedontquitpoem.com/

Postscript:   I read all of the above to my husband this evening, and he shared with me that he's been inspired by my success and wants to join me!!!  Yay!