diet

Whoa: Slooooow Down, Nelly!!

I’m sitting in the hospital lab, on the 2nd hour of my glucose tolerance test. I’m very happy that I have a nice waiting room with free Wi-Fi in which to pass the time. The glucose drink was nasty but not as awful as I’d remembered. I survived it.

I thought I’d review some parts of the Beck Diet Solution book that I was raving about so much when I first started. I haven’t looked at it much lately, and thought it would be worthwhile.

One thing I have just not gotten really good at is eating slowly, which hinders my ability to guage my fullness etc. I just happened to open to the “Eat Slowly” chapter in the Beck book. Which is a good thing.

When the relatives were here for that nice dinner over the weekend, I noticed that my husband and I both finished our plates WAYYYY before his cousin and her husband. I kept staring at her, wondering, how does she do that? I just got used to absolutely snarfing down my food at some point (maybe when the kids were little??) and haven’t been able to break that habit. But here are the things that Beck suggests to help with this issue. I’m going to give it a shot.

Change something in your eating environment: cloth napkins instead of paper, a little vase of flowers, different colored plates, whatever. Every time you notice that changed thing, think to yourself, Oh yeah, I’m supposed to be eating more slowly.

Set a timer to beep every 1-3 minutes. Every time it beeps, put down your tableware and count to 10. When you pick the fork or spoon up again, remind self to eat slowly. (note: I can bet that one minute will seem as long as the 60 seconds I’m running during Couch to 5k!!)

Take a sip of water after every bite.

Eat something very hot, like soup. Which will force you to slow down.

Pay attention to bodily sensations. Notice sensations of fullness

Look at the clock. Notice what time it is when dinner begins and ends. Try and stretch that time out by a few minuets every meal.

I’ve noticed that we can usually polish off dinner in less than 10 minutes, usually an average of six. That’s probably really bad. We are Hoovers! I know I need to make a conscious effort to try all of these exercises because I know that the speed of my eating has really caused me to gain weight.

March 30, 2009 5

My Pattern (it seems)

Now that I’ve be At This for about ten weeks, I am beginning to see a distinct pattern. I lose weight. I’m happy. Then I sort of “relax” in one way or another. I plateau or gain weight. I get bummed out. I re-double efforts. I lose weight.

Lather, rinse, repeat.

Part of me says, wow, won’t you ever learn? and part of me thinks that this is just a natural ebb and flow of things, that I can’t be super ON all the time. So I’m on for a couple of weeks, get a little slacky for a week, see the results of being slacky, then get back on track.

It’s also about trying different approaches. I feel like, for now, the Mindful approach is good but NOT ALONE, and that it has to be in conjunction with some sort of Math approach (ie, counting points or calories). I just got a little too loose when I thought I was being mindful last week. Part of it was the inordinant amount of Eating Out that happened, and I think that is always a bit of a slippery slope. Part of it was that I had stopped counting in the interet of being more “mindful” but I think I don’t know my body OR the true content of various foods, for this to really allow me to lose weight right now.

I gained .8 lb at my Weight Watchers meeting yesterday. BOY do I hate seeing that little “plus” sign! It wasn’t even a full pound, but still, it irked me. I went directly to my meeting to the gym where I proceeded to spend one hour on the elliptical. At the end of the hour, I had burned 600 calories and “traveled” 5.2 miles. Plus I was sweating rivers. And I wasn’t totally burnt out or exhausted, I just felt like I’d done what I needed to do.

I am getting more into this idea of running a 5k. Does ellipticaling a 5.2 MILE mean that I can run a 5K? Next time I go to the gym I am going to do the treadmill instead of the elliptical. My feet do not particularly like the pounding that running takes, but I want to see what happens.

A few people have told me about this Couch-to-5K (isn’t that a great name??) program that has worked for them. It sounds completely do-able and sane. I just downloaded their podcasts so I can start it. And I actually registered for an actual 5K run! I have been so run-o-phobic for SO LONG (in spite of being on my high school track team, that was back in the stone age) that this is nothing short of a miracle! I feel pretty confident that I should be able to do this by May.

So my commitments for this week are to:

eat breakfast every day
bring lunch to work every day
only go out to eat maximum of 2x
exercise 45 minutes x 3 days, and 60 minutes x 3 days

March 23, 2009 16

I Am Ungrateful.

So, in my continued quest for healthy and yummy food, today I paid a visit to the (in)famous Cafe Gratitude. I first learned of this place when a friend of mine wrote about it in her novel, and I swear I thought she had made it up, it was sooooo crazy. But no, it is quite real.

There are so many aspects of this place that are really laudable, but really it like some bizarro New Age raw food experiment gone completely, completely awry. Just click through their website if you think I am kidding. But I did that before going, and it was nothing like the real experience. Believe me, I did this today so that none of you ever, ever have to.

First, the hostess. “Find where you want to sit, and I’ll follow you around and give you your menu.” She can’t just HAND me the menu and let me find a table. So I wandered through the front room, the back room and almost out to the patio and she’s trailing me like a puppy dog. Finally after perusing the entire place I decide I want to go back to the front room, which is quieter, less crowded and has smaller tables. She gave me my menu with an annoyed look like, “It sure took you long enough, and why didn’t you sit here the first time you saw it?”

The menu. Not only do they give everything a faux-New Age cutesy name like “I Am Satisfied,” rather than “small green salad” or “I am Sensational” for a bogus “pizza” (with no crust and no cheese) made with hemp seed – not only that, but they FORCE YOU to SAY “I’d like “I am Sensational,” or they will not bring you your food. You can’t just mumble, “Hemp seed pizza, please.” I AM NOT KIDDING. I had already learned this from reading some Yelp reviews, and I did not want to get into a whole power struggle with my server, so I just sucked it up and said, trying to snort back my laughter, “I Am Satisfied, I am Thriving, I am Refreshed.” (translation: small salad, small mushroom soup, small lemonade with agave syrup)

I could tell they were getting their hemp panties in a twist because I was Twittering into my iPhone rather than doing seated yoga while I waited for my food, but I did not care.

Finally it arrived. The mushroom soup, while pretty tasty, was only lukewarm. I should add that 90% of the food at Cafe Gratitude is raw, ie. uncooked. Even the pizza. (whyyyyyyyyyy do they even bother to call it pizza? I suspect just to completely enrage people. A buckwheat “flatbread” (ie cracker) topped with “cashew parmesan” (It’s crumbled nuts!!!! It’s NOT CHEESE!) and cold tomato sauce is not, by any stretch of any imagination, pizza.

I think they really believe that to heat a food is to mortally harm it. Thus, my soup was borderline room temperature. I really like my hot food hot and my cold food cold, so this was annoying. Then my salad came. It was no more than a handful of greens with some shredded carrots, oil and vinegar, more nut “cheese” and two delicately placed “teriyaki almonds” on top, as decoration. Almonds are very key ingredients over at Cafe Gratitude. All dairy products, like milk shakes and ice cream, are made with almond milk. What, they think almonds don’t hurt when you milk them? They think almonds don’t have SOULS just because they don’t have eyeballs, or footprints? Please. My lemonade was the favorite part- lemony, sparkly, sweetened with agave which I have been curious to taste (one of the very few natural sweeteners with a low glycemic index) with a nice sprig of mint. Mmm! It WAS refreshing!

I happened to be sitting nearby the barista, who would prepare a drink, and then bellow out, “MARISAAA! YOU ARE REJUVENATED! (wheatgrass cocktail)” or “AMY! YOU ARE ECSTATIC! (vanilla latte)” It was actually too surreal for words.

This place takes Mindful Eating and shoves it down your throat. After I ate, my server took my dishes and said, “Our question of the day (QUESTION OF THE DAY?!?) is, ‘What makes your heart open?'” My jaw almost dropped to the ground. But again, not wanting to get into a scuffle or accumulate too much bad karma, I said, with a straight face, “My daughter.” (which happens to be true) She said, “Awww!! Great answer!” and glided (glid?) away.

She returned with my bill. I glanced at it. Then I took another look and my eyeballs almost popped out of my head. Unfortunately, I had not paid close attention to the pricing on the menu, so distracted I was by all the “I am Blissful” menu items.

My bill for a “small cup” of lukewarm soup, a “small salad,” and a Very Small Lemonade, however refreshing, came to $23.

I was like, not amused.

Nor were the blue-haired grannies who were sitting near me. They had been escorted into CG by their two ratty-haired twenty something granddaughters. They looked absolutely bewildered, appalled and frightened by the place (and rightly so). After getting a long-winded orientation to the menu by the server, I heard one of the granddaughters say, “Grandma, it’s ALL VEGETABLES.” And no, they don’t really cook them either. It’s going to be a long luncheon, ladies.

What could I do? I paid. I left. I went home and looked up the menu for world-renowned Chez Panisse, which is just a block or two down the street. Guess what? Their salads and soups (for the DINNER menu!) was the exact same price as this vegan nuthouse.

Mindful: I “checked in” with my stomach about 45 minutes after lunch, and I was a ravenous, gaping cavern of hunger. I was So. Not. Satisfied.

Went home and had some nice Irish Cheddar with Guinness Stout. (the stout is cooked into the cheese; it’s awesome) Felt better immediately.

March 21, 2009 12

The Dreaded “Before” Picture

I’ve been looking around for something to use for my “before” picture, and boy did I find it. Last spring we were in Hawaii and my daughter took a picture of me from the beach, while I was bouncing around in the beautiful turquoise water. In the photo, I am a little speck and didn’t think much of it. But we happen to have a very powerful camera and when I cropped myself and zoomed in, I was… stunned.

You know how anorexics who weigh 85 lbs look in the mirror and see themselves as fat? I feel like I’ve had an opposite sort of distorted body image; I looked in the mirror and thought, “That’s not so bad.” I bought bigger and bigger clothes and as long as they were baggy and I was sort of swimming around in them, I felt comfortable because they were loose. I really had NO CONCEPT of how fat I had gotten.

I’m actually dying to show these two photos side by side: one of me, a week or so before giving birth. My face is pretty slender, my arms and legs are skinny but I have this huge bowling-ball belly. Then the one of me in the water in Hawaii. SAME EXACT WEIGHT, except in the second one, those extra pounds are in my face, my chin(s), my hamhock arms, and my torso. Aghhh!

It is really interesting to me, how I managed to get so overweight and didn’t really know it. On one level. Of course on another level I totally knew it and it made me miserable. But I tried to say “I don’t care.” Like this interesting post I read today.

Anyway, for now I am just using the Before pic as a personal reminder. When I look at it, Fleetwood Mac’s “Never Going Back Again” pops into my head, very Pavlovian like. No, no, no, no…

March 19, 2009 8

Because My Mouth Wants It

I may have been a little overconfident with that St. Patrick’s Day post. Last night I realized that it’s easy to stop eating foods I don’t particularly like. But what if it’s food that I really, really like? That’s a different story.

Last night I had to go find dinner out because my daughter was at a school play and it was just wasting gas to drive allllllll the way home and back. Plus, the theater was about two blocks from the famed Gourmet Ghetto. It took me a while to decide where to eat but settled on Saul’s Deli, which I love but haven’t gone to in years.

I ordered the falafel platter, which was a yummy combo of baba ganouj, hummus, tabouleh, three crispy falafels and fresh, hot pita bread. Mmmmm!! My PLAN was to eat slowly, mindfully, in very small amounts. But I was hungry. Probably way too hungry. That didn’t help.

Then: everything was SO GOOD. There was nothing on that plate that wasn’t absolutely wonderful.

I tried to eat slowly. But I did pretty much have a death-grip on that fork. I tried to close my eyes and breathe and think of olive groves and sunshine. But you know, it all came down to, that food was so good. And I did not want the experience of having that yummy goodness to stop.

I tried mentally dividing up my plate. I tried many tricks. But it was really like trying to hold back the tide. I think I finally stopped when the plate had about 1/3 left.

That’s when I sorta noticed that I was full. REALLY full. I remembered one of the comments from an earlier post, and grabbed the sugar dispenser. I poured sugar over the last remaining falafel, the lovely puddle of hummus and tabouleh (the baba ganouj was GONE) and the nice warm pita. I pushed the plate away. The waitress came by, gave me a quizzical look and asked if I wanted a box to take it home. I shook my head. I was weirdly sad.

I was sad because I’d not been able to stop myself, slow down earlier, and I was sad because that lovely food was going away.

And I’m just beginning to see that this is no simple thing (ha).

March 19, 2009 9

Assessment: Two Months Today

Two months ago today, on January 17th, I got my wake-up call and thus began my… what? My New Life? My Healthy Journey? I keep trying to think of how to describe it. I think I shall call it my Turnaround. Also Turnover. I began turning over all of my old habits, thoughts, fears, activities (and lack of) and really trying to examine what got me to that point. It’s been a very busy two months.

Here’s my little self-assessment after two months have passed. In the tradition of the maddening “narrative progress reports” that my kids used to bring home from school, because the poor little darlings were’t thought to have enough self esteem for letter grades:

What’s Going Well:

Well, I’ve actually lost 16 lbs! That’s no small potatoes. And I intend to keep going. I’ve been through a plateau or two, and a day or two of discouragement, but the trend is steadily downward. And that can’t help be encouraging.
I haven’t had a major bout of Emotional Eating since Jan 17th. I can’t even describe how shocked, incredulous and frankly moved I am by this. Previously I would not have thought this possible. I truly have found ways in which to ride out the emotions, write them out or talk them through. And they have passed. In the many times that I’ve dieted in the past, THIS part was never really addressed. So it’s huge. HUGE, I tell you.
I am pretty happy most hours of most days. Which I can say has not been true for YEARS. I mean, I used to have some happy moments in what were either “regular” blah or downright bad-feeling days. NOW, I have moments of absolute ECSTASY within days that are mostly happy or at least content, with little blasts of unhappiness now and then. I don’t know whether to attribute this to the endorphins from exercising, to the fact that it just feels comfortable and nicer to be smaller and fitter, or the fact that I am channeling my emotions properly rather than using food. Probably ALL of the above.
Most importantly, I think I am improving my health. I have been able to discontinue my blood pressure medication that I have been on for over five years. I think I’m going to have more improvements when I next see my doctor in April. I’m moving in the right direction.

What is Going Better But Could Be Improved:

Low-level anxiety that This Cannot Possibly Last.
Insecure in my new habits (this is echo of first point)
Probably too much focus on the scale

What Needs Major Improvement:

Eating breakfast. I’m getting tired of eggs, not wild about many other breakfast foods, etc. I KNOW it is the most important meal and that it jump starts your metabolism and all that! I really need to work on this one. I am going to experiment with eating lunchy/dinnerish foods in the morning and see if that helps any.
(more echo of point one) “Breakfast like a queen, lunch like a duchess and dinner like a pauper.” This is what I’ve read repeatedly but still dinner is THE MAIN EVENT around our house. I wonder how much it would help if I could actually implement this style of eating. We did eat like this in Latin America, where the main meal is at noon, then dinner was more like what we’d call a “snack.” And I did lose 26 lbs while living in Central America, but that was probably the hard labor and turista. 🙂

Conclusion: All in all, things are going shockingly well. I have to say that I am cautiously optimistic. But nervous, you know, because I’ve never done this before.

March 17, 2009 12

This “Fullness” Thing

So I know that the mantra of mindful eating (and also Weight Watchers, BTW) is that one is supposed to “eat when hungry, stop when full.” Sounds simple, right? But for me it is one of the most difficult things to grasp. I guess for so many years I did no such thing – I ate for ten million other reasons than hunger, and went way beyoooooond fullness, that it’s like trying to learn how to knit on a unicycle.

Last night we went out to this fantastic Italian restaurant. (daughter was out with friends so I skipped the pot pie thing for another time) I was all prepared. I’d had a fairly light lunch. It was after my weigh in. I’d accumulated many “activity points” from my nice long walk/run. I told myself I’d have plenty of points to spare, so while I was not going to pig out, I would relax. And yet try to remain mindful.

When we got there, I was thirsty. I drank a big glass of sparkling water with lemon. I had a teeny little piece of bread about the size of a biteful. This restaurant brings things Sicilian-style, which means family style and everyone shares. I didn’t have a problem with that, in fact I thought it sounded like a good option. Appetizer one arrived: eggplant rollatini, which I adore. I divided it into four little sections, each one about two bites. I took one little section and thoroughly savored it. Lovely. Then we had an antipasti plate. I had a wee little strip of prosciutto, and about a tablespoon’s worth of marinated bell pepper and eggplant. Nummy.

But then, guess what? I was full. Or at least satisfied. I think my stomach was so full of bubbly water, that those five BITES of food were literally enough. But our entrees hadn’t arrived. I started feeling bummed out, like knowing I was supposed to stop there, but not wanting to miss the main courses. I was confused. I didn’t know what to do.

The main stuff arrived: homemade linguini with clams, and a big tureen of mussels. I’m sure I had enough points to enjoy both of these things. I really wanted to taste them. I took about 1/2 cup of linguini, about four clams and four mussels. You know how big clam and mussel meat is? It’s TINY. Probably totalling about three tablespoons. Max. The linguini was absolutely divine, but as I ate I was conflicted.

Mind you, I was much LESS full than I ever would have been normally – I was just MORE full than “satisifed,” which would’ve stopped after the appetizers.

So while I loved the dinner (I really, really did) I also felt distracted and confused by what I was “supposed” to be doing.

I guess I’ll figure it out someday, and be able to eat in relative peace.

Meanwhile, my copy of the Zen of Eating arrived in the mail. So far, I am loving it. I think it might give me some help with this area.

March 15, 2009 6

Good Day!

My home scale showed the lowest number yet this morning, which happens to = the number that is on my DRIVERS’ LICENSE. YAY!!!! I am halfway to my weight-loss goal. 🙂 I think I can safely say that the “step it up” approach was a good choice.
Went to Weight Watchers, (SO much better to go on a Saturday morning than Sunday morning), lost 2.0 lbs on their scale, and got a star for losing 6.2 total since I joined up with them. (I had already lost 10 on my own before going to WW) My inner five-year old was very pleased with the star, and the applause.
About to go for a walk in the nice cool woods. (edited to add: it was so cool out, and my iPod was so hopping, I ended up racewalking 60 minutes and jogging 20! and it felt great)
Going to celebrate by making daughter’s favorite chicken pot pie tonight. Just calculated the points at the WW site and realized that a serving (INCLUDING PIE CRUST) is only 4 points!! Woo hoo!!! It’s back on the menu rotation. She’ll be thrilled. Now what I have to remember is to only have one serving (rather than 3) and to NOT serve it over a big heaping mountain of rice. 🙂

March 14, 2009 8

Food Substitutions

I was thinking a lot about “food substitutions” when I was at the grocery store today; what sorts of lower calorie switchoffs “work” for me, and which don’t. I’m still experimenting with a lot of things, but here are a few things I’ve figured out.

my morning coffee: I have to have half-and-half in my coffee in the morning. That’s about 100 calories. Ouch. So far I’ve been just using my WW weekly “extra” points on that. I’d seriously rather skip any sort of dessert than go without my coffee OR my half-and-half. I can’t even deal with whole milk in my coffee, so skim or lowfat milk is out of the question. But today when I at the store I picked up a little can of Sugar-Free Chai Latte. I KNOW. It’s all chemicals. They are nasty chemicals. But it’s only 30 calories. Is it better to have 100 calories of cream, or 30 calories of chemicals? Hmmm…. I first started drinking that stuff many years ago, when I was living with a family in rural Nicaragua. There was no fresh half and half there (ha!), no refrigeration to speak of, and I just can’t drink black coffee, so I brought a big ziplock bag of this. They used to laugh and tease me and call it “cafe de mentira,” which translates to “coffee of the lie.” HA. Wow, that was a long rumination on my morning beverage, wasn’t it?
Tuna melts. I happen to have a longstanding love of tuna melts, which I prepare open-faced on an English muffin. If I use Light English Muffins, they are 1/4 of the calories. I actually think the light ones taste better. And if I use light mayo and lowfat cheese (rrr, not so sure) it is a VERY acceptable, even very delicious facsimile. Hooray!
Dessert: I have developed an inordinate fondness for Kozy Shack no-sugar Tapioca Pudding. Mmmm. But I’ve been learning to really “check in” with my hunger and often after I eat dinner I am full. But still craving something sweet. I can have a hard candy which totally satisfies, and lasts about 15 minutes. Yay.
Lasagna: ha. I learned something this week. I made a super healthy whole wheat lasagna-with-veggies this week. It was good. But you know, NO WAY was it what I call “lasagna.” I could call what I made “layered pasta veggie casserole” and feel fine with it, but if I was getting psyched up for lasagne, it could make me CRY. I declared that I would rather have two bites of “regular” lasagne, than a big plate of the veggie kind. So, that one was basically a thumbs down.
Egg beaters: For some reason I find yellow dyed Egg Beaters objectionable. It’s sort of like fat-free Half and Half, which I find unfathomably icky. I would rather have pure, regular egg whites. Or just a regular whole egg.
Lowfat cheese: I can accept this in a quesadilla, or on a tuna melt, but if I’m just plain.. eating cheese, I need the real thing. Lowfat or nonfat cheese tastes like candle wax to me. The only exception to this is this, which my family affectionately dubbed “moo-moo cheese” when my kids were in preschool. Still love them.
Hamburgers: I am totally psyched and happy to switch-out a hamburger for a portobello mushroom “burger” – not a real burger, but an actual mushroom on a bun. It’s super delicious and JUICY. Yum.

Things for which there ARE no acceptable substitute and so I must sadly do without for now:

macaroni and cheese. See low-fat cheese, above.
pizza. I think it also has something to do with the cheese.
chicken pot pie. One night we had grilled chicken breast, with diced veggies on the side, and my daughter sadly said, “This is like chicken pot pie without the crust isn’t it?” The original light chicken pot pie recipe I got was from Weight Watchers. But what to do about that crust?

March 13, 2009 8

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