★ Tried Soy Milk on my porridge and liked it
★ Ate my food slowly
★ Stopped eating lunch half way through because I was full and finished it later
★ Had a treat meal and didn't keep eating all the junk food in the house
Day #5 - Eat Slowly and Mindfully
Once I accept the fact that I have to eat slowly and notice every bite, healthy eating will be easier.
If distracting yourself reflects an underlying belief that it is indulgent and greedy to allow yourself the time to eat without working or reading, then you are probably overeating on a consistent basis, overeating to make up for or rebel against the fact that you won't allow yourself the right to eat at all.~ Geneen Roth - Breaking Free From Emotional Eating.
You are special. And the whole experience of a meal changes when you give yourself the message that you deserve this kind of attention. You sit down to eat as a person who is not doing anything wrong by eating. You are sitting down as a person who is allowed and expected to eat.
Yesterday was my first "treat" day and I am happy to report that I didn't succumb to the binge monster. I had a wonderful lentil curry and vegetable naan from the local Indian takeaway and it was divine.
Today was my first day back to the gym for a few days and first day back at work. I don't know if it was all the carbs literally coursing through my veins (you should see my veins) but I caned it in the gym. I did rows, underhand and wide grip pull downs, assisted tricep dips, tricep rope pull downs, back extensions and fitball crunches all with PERFECT form (thanks Liz and Shelley). I then did intervals on the treadmill and 10.0, which used to be really hard work, and this morning it was comparatively easy.
I didn't really feel like going back to work, but it was OK. I managed to sneak away and eat my lunch uninterrupted, but my snacks were eaten at my desk. It is difficult when you have back to back meetings and everyone needing your attention. I did eat mindfully though and didn't actually do any work on the computer while I was eating.
I feel really good without the animal products and I am achieving a 50% carb - 20-25% fat and 20-25% protein split which seems to be working OK. I feel like I am physically lighter and my stomach isn't as bloated. I haven't weighed myself because I am waiting for my book to tell me when (I think it is Day 13 because you are not meant to start dieting until you've done 2 weeks of prep but I as I am not going on a "diet" I am just eating healthy right now). I do think I get hungrier quicker, but it is just an empty feeling rather than not feeling satisfied and just 'wanting' something. I get to eat a greater volume of food and I love having oat bread, brown rice, and sweet potatoes ALL the time. YUM!
TO DO LIST
I read my Advantages Response Card at least twice.
I read other Response Cards as needed.
I ate slowly, sitting down and noticing every bite
I gave myself credit when I engaged in helpful eating behaviours