100 DAYS OF WEIGHT LOSS--DAY 31
THURSDAY JANUARY 31,2013
HUNGER SCALE
How do you decide when you're hungry? STOMACH GROWLS
Do you watch the clock and eat at predetermined times, or do you tend to wait until you get hungry signals? LATELY WHEN I GET HUNGRY SIGNALS
When it's time to eat, most people will start to notice physical cues such as a growling stomach, fatigue, or a slight headach. But if you typiclly nibble all day, grab food on the run, or
regularly eat for emotional reasons, you may stop noticing these signals.
Eventually you can even lose touch with your normal intuitive ability to recognize hunger.
THE THREE POINT HUNGER SCALE
Here's a sample way to fine-tune your hunger awareness.
Using the three-point scale below, think about your body's signals for hungrer or the need for food. Consider zero on the scale as being neutral---the place where you're not hungry and not full. This might be an hour or two after eating.
HUNGER LEVELS
-----------------------------------------------------------
0 NEUTRAL, NOT HUNGRY, NOT FULL
-1 A LITTLE HUNGRY
-2 VERY HUNGRY
-3 STARVED, WAY TOO HUNGRY
-----------------------------------------------------------
At the first sign of a little hunger, you reach a miuns one on the scale. Perhaps you feel hollow or your stomach growls, making you realize it's lunchtime. If you're quite busy or preocupied, you might
ignore these sensations and quickly forget about them.
Then an hour or two later, you suddenly realize that you're very hungry. You're now at a minus to on the scale. If you still don't eat, eventually you'll reach the point where you feel starved. When you're way to hungry and ready to everything in sight, you're at a minus three on the scale.
CATCH IT RIGHT AWAY
To manage hunger effectively, you need to recognize it and respond to it when you're at a minus one on the hunger scale. As soon as you feel the first twinge or awareness of hunger, make note that it's
time for food. Then plan to eat soon or at least within the next 20 to 30 minutes.
Of course, you can't always drop everything and run for food at the first hungrer pang. But don't ignor your hunger signals.
If necessary, plan ahead so that when your body speaks and tells you it's time to eat, you've got food readily availble.
TODAY....
**Start watching for hunger signals such as having a growling stomach, fatigue, headache, or loss of
focus.
Notice if you feel somewhat weak or shaky, grouchy, listless, or faint.
**In your notebook, write down the sensations you felt.
Describe how you knew you were hugry.
***MY STOMACH STARTED GROWLING
**Whenever you recognize a hunger signal, respond to it and eat something within 20 to 30 minutes.
Thursday, January 31, 2013
Days 21 - 30 Completed
DAYS 21 - 30 COMPLETED!!
THURSDAY JANUARY 30,2013
YOU'VE COME THIS FAR IN YOUR 100 DAYS...
Don't stop now. If you're struggling to stick with it, push yourself
to finish one more day. You'll immediately by another day closer to
achieving your weight-loss goals.
JUST DO ONE MORE DAY!!
THURSDAY JANUARY 30,2013
YOU'VE COME THIS FAR IN YOUR 100 DAYS...
Don't stop now. If you're struggling to stick with it, push yourself
to finish one more day. You'll immediately by another day closer to
achieving your weight-loss goals.
JUST DO ONE MORE DAY!!
Wednesday, January 30, 2013
100 Days Of Weight Loss ~~ Day 30
100 DAYS OF WEIGHT LOSS--DAY 30
WEDNESDAY JANUARY 30,2013
POSTPONE EATING
Once you start eating snack foods, it can be really hard to stop.
Maybe you believe the advertising line, "You can't eat just one."
With appetizers, snack-type foods, and even cookies or desserts, both the taste and the tuxture trick your mouth into wanting more.
To change the way you manage these foods, decide that you will postpone eating them. Tell yourself you can always have some of the food, but that you'll wait awhile before taking the first taste.
Sometimes you'll wait ten minutes; other times you might hold off for a couple of hours.
REMIND YOURSELF TO WAIT
Picture a card party or other social gathering where there are snack bowls of honey-roasted cashews, almond bark, and chocolate-covered pretzels sitting right at your elbow.
When you first arrive, look carefully at all the great-looking snacks or other foods. But don't eat anything until the very end of the event. Anytime you're tempted to give in and start nibbling, just remind yourself you can eat anything you want, but you will wait until later.
When the games are finished and it's almost time to go home, decide if you still want some of the snacks. If you do, go ahead and eat them.
But at this point, you'll only have time for one or two pieces instead of half a pound. And by not eating until the last ten minutes of the gathering, you'll do a lot less damage than if you had nibbled all evening.
MINIMIZE THE AMOUNT
This system will also help you pace yourself at restaurants. Just postponing eating the foods that arrive early. Instead of reaching into the bread basket or the bowl of tortilla chips, promise yourself that you'll have some, but you'll hold off for a while.
When your meal arrives, go ahead and add one roll or a few of the chips to your plate. This way you still get to enjoy the flavor, but you prevent yourself from gobbling down several rolls or an entire
bowl of chips.
This technique also works great for avoiding taking seconds or eating desserts. Assure yourself the fun is still comiing and you can always have the food if you want it. Then postpone eating it until the very last minute, right before people leave the table or pay the bill. By then you'll only have time to eat a small amount.
You might even decide you know longer want any and you'll skip the extra calories.
TODAY....
**Watch for places when you can postpone eating. Hold off as long as possible, especially with
snack foods or sweets.
**Record each of the foods you postponed and then note how much you ate compared to your usual
amount.
****WALNUTS---I HAVE SOME UP ON TOP OF THE MICROWAVE, THE OTHER DAY I
WENT TO GET SOME AND I THOUGHT I WOULD GET SOME LATER.
I NEVER DID GET ANY TO EAT YET
**Notice whether by postponing eating, you're able to skip some foods entirely.
****YES I CAN DO WITHOUT THE FOODS
WEDNESDAY JANUARY 30,2013
POSTPONE EATING
Once you start eating snack foods, it can be really hard to stop.
Maybe you believe the advertising line, "You can't eat just one."
With appetizers, snack-type foods, and even cookies or desserts, both the taste and the tuxture trick your mouth into wanting more.
To change the way you manage these foods, decide that you will postpone eating them. Tell yourself you can always have some of the food, but that you'll wait awhile before taking the first taste.
Sometimes you'll wait ten minutes; other times you might hold off for a couple of hours.
REMIND YOURSELF TO WAIT
Picture a card party or other social gathering where there are snack bowls of honey-roasted cashews, almond bark, and chocolate-covered pretzels sitting right at your elbow.
When you first arrive, look carefully at all the great-looking snacks or other foods. But don't eat anything until the very end of the event. Anytime you're tempted to give in and start nibbling, just remind yourself you can eat anything you want, but you will wait until later.
When the games are finished and it's almost time to go home, decide if you still want some of the snacks. If you do, go ahead and eat them.
But at this point, you'll only have time for one or two pieces instead of half a pound. And by not eating until the last ten minutes of the gathering, you'll do a lot less damage than if you had nibbled all evening.
MINIMIZE THE AMOUNT
This system will also help you pace yourself at restaurants. Just postponing eating the foods that arrive early. Instead of reaching into the bread basket or the bowl of tortilla chips, promise yourself that you'll have some, but you'll hold off for a while.
When your meal arrives, go ahead and add one roll or a few of the chips to your plate. This way you still get to enjoy the flavor, but you prevent yourself from gobbling down several rolls or an entire
bowl of chips.
This technique also works great for avoiding taking seconds or eating desserts. Assure yourself the fun is still comiing and you can always have the food if you want it. Then postpone eating it until the very last minute, right before people leave the table or pay the bill. By then you'll only have time to eat a small amount.
You might even decide you know longer want any and you'll skip the extra calories.
TODAY....
**Watch for places when you can postpone eating. Hold off as long as possible, especially with
snack foods or sweets.
**Record each of the foods you postponed and then note how much you ate compared to your usual
amount.
****WALNUTS---I HAVE SOME UP ON TOP OF THE MICROWAVE, THE OTHER DAY I
WENT TO GET SOME AND I THOUGHT I WOULD GET SOME LATER.
I NEVER DID GET ANY TO EAT YET
**Notice whether by postponing eating, you're able to skip some foods entirely.
****YES I CAN DO WITHOUT THE FOODS
Tuesday, January 29, 2013
100 Days Of Weight Loss--Day 29
100 DAYS OF WEIGHT LOSS--DAY 29
TUESDAY JANUARY 29,2013
HANDHELD FOODS
It starts innocently enough. You reach for a few potato chips or a handful of nuts. Maybe you open a bag of M & M's. As soon as the first handful is gone, you reach for another one. The next thing you
know, you get caught in a hand-to-mouth pattern that's almost impossible to stop.
Think about all the foods that come in bite-sized servings or ones that you eat from your hand. Some of the most common handheld foods include cheese, crackers, chips, cookies, and nuts, as well as small-sized candies such as M & M's.
You can also get into trouble with appetizers and party snacks. All of these can quickly becomme magnets, drawing you back to them again and again.
ADDICTIVE SNACK FOOD
Snacks aren't really bad food. They just have a sneaky ability to hook you into overeating without realizing it. To be able to enjoy your handheld snacks without becoming addicted to them, you need to set up strategies that will keep those foods in the bowl instead of
in your hand.
Start by putting a buffer between any bite-sized foods and your mouth. When you eat a snack,transfer your serving amount from the original container to a plate or a bowl.
For example, place one cupful of popcorn into a cereal bowl. When you finish eating it, decide if you want to fill the bowl again. By putting your food into a serving dish, you'll have to stop and think
each time before you refill it.
USE A FORK
Here's another trick that will change the way you manage handheld foods. Any time you eat one of these small-sized foods, consider using a utensil. For example, try eating M & M's with a fork. Slide nuts into a spoon before tossing them into your mouth. Pour a stack of tortilla chips or other small snacks on a plate, and then cut them into pieces before you nibble them.
After a while you'll realize this feels pretty silly.
(I THINK THIS IS SILLY JUST READING IT).
And you'll probably eat less because the reward doesn't seem worth the effort it takes to put the food into a spoon.
TODAY....
**Select a handheld food item such as nuts,chips, or candy pieces. Measure out a precise serving
such as one-forth cup or two tablespoons and then put this amount on a plate.
**Sit down at a table with the food in front of you. Using a fork or spoon, eat one piece at a time.
Notice how it feels to eat your snack this way.
**In your journal, write a few notes about how you will manage handheld foods in the future.
****I'm doing so good not eating sweets, which is my down fall but I did try eating half of a peanut
butter cookie. Felt really stupid tring to use a spoon to eat it. It's not for me, I'll do without it!
TUESDAY JANUARY 29,2013
HANDHELD FOODS
It starts innocently enough. You reach for a few potato chips or a handful of nuts. Maybe you open a bag of M & M's. As soon as the first handful is gone, you reach for another one. The next thing you
know, you get caught in a hand-to-mouth pattern that's almost impossible to stop.
Think about all the foods that come in bite-sized servings or ones that you eat from your hand. Some of the most common handheld foods include cheese, crackers, chips, cookies, and nuts, as well as small-sized candies such as M & M's.
You can also get into trouble with appetizers and party snacks. All of these can quickly becomme magnets, drawing you back to them again and again.
ADDICTIVE SNACK FOOD
Snacks aren't really bad food. They just have a sneaky ability to hook you into overeating without realizing it. To be able to enjoy your handheld snacks without becoming addicted to them, you need to set up strategies that will keep those foods in the bowl instead of
in your hand.
Start by putting a buffer between any bite-sized foods and your mouth. When you eat a snack,transfer your serving amount from the original container to a plate or a bowl.
For example, place one cupful of popcorn into a cereal bowl. When you finish eating it, decide if you want to fill the bowl again. By putting your food into a serving dish, you'll have to stop and think
each time before you refill it.
USE A FORK
Here's another trick that will change the way you manage handheld foods. Any time you eat one of these small-sized foods, consider using a utensil. For example, try eating M & M's with a fork. Slide nuts into a spoon before tossing them into your mouth. Pour a stack of tortilla chips or other small snacks on a plate, and then cut them into pieces before you nibble them.
After a while you'll realize this feels pretty silly.
(I THINK THIS IS SILLY JUST READING IT).
And you'll probably eat less because the reward doesn't seem worth the effort it takes to put the food into a spoon.
TODAY....
**Select a handheld food item such as nuts,chips, or candy pieces. Measure out a precise serving
such as one-forth cup or two tablespoons and then put this amount on a plate.
**Sit down at a table with the food in front of you. Using a fork or spoon, eat one piece at a time.
Notice how it feels to eat your snack this way.
**In your journal, write a few notes about how you will manage handheld foods in the future.
****I'm doing so good not eating sweets, which is my down fall but I did try eating half of a peanut
butter cookie. Felt really stupid tring to use a spoon to eat it. It's not for me, I'll do without it!
Monday, January 28, 2013
100 Days Of Weight Loss--Day 28
100 DAYS OF WEIGHT LOSS--DAY 28
MONDAY JANUARY 28,2013
EATING BECAUSE IT'S THERE
As you walk past your friend's desk at work, you grab a handful of corn chips and munch away. You do the same thing with doughnuts at the bank or the free samples at the grocery store. Durning
an afternoon meeting, you eat cookies along with everyone else.
Later, you join your friends for a popcorn and soda break.
In all of these situations, you probably weren't hungry.
You also weren't having any big psychological needs. You simply ate because the food was there.
When you grab food because it's in front of you, you're not tring to appreciate flavors. In fact, most likely you already know how the food will taste,and often you don't even pay much attention to it.
STOP AUTOMATIC EATING
To stop this autopilot eating, tell yourself this magic line:
I don't eat food just because it's there
Then catch yourself during those times when you reach for food simply because it came into your line of vision.
To use this concept effectively, you have to be willing to let food opportunities pass you by. Just because someone brings doughnuts to a staff meeting or serve cookies at a gathering doesn't mean you have to eat them.
The same is true of chips or appetizers at a happy-hour party.
Remind yourself that you don't have to eat those foods just because they happen to be there.
IGNORE FOOD
Learn how to ignore food instead of chasing it. For example, practice walking past the doughnut box ir the grocery-store samples without taking even a small taste. Do the same thing with hot dogs
at the hardware store,popcorn at work, and the dish of candy on your mom's end table. Even if it looks good, skip eating food that simply shows up in front of you.
Anytime you're around tempting food, remind yourself that you eat for two reasons:
1:To fuel your body
2:To appereciate flavors
But you do not eat just because the food is there. You'll be amazed how much your eating patterns will improve as a result of using this simple rule.
TODAY....
**In your journal, write the phrase, "I don't eat food just because it's there." Then write the same
words on sticky nots and post them any place you need reminders.
****I DON'T EAT FOOD JUST BECAUSE IT'S THERE
I DON'T EAT FOOD JUST BECAUSE IT'S THERE
**Memorize this phrase, focus on it, and integrate it into your day.
**When tempting snack shows up unexpectedly, quickly remind yourself of your policy, and the
walk away from the food.
~~I got notes on a bowl of walnuts and peanut butter cookies here at the house. I am doing good I
haven't had any.
MONDAY JANUARY 28,2013
EATING BECAUSE IT'S THERE
As you walk past your friend's desk at work, you grab a handful of corn chips and munch away. You do the same thing with doughnuts at the bank or the free samples at the grocery store. Durning
an afternoon meeting, you eat cookies along with everyone else.
Later, you join your friends for a popcorn and soda break.
In all of these situations, you probably weren't hungry.
You also weren't having any big psychological needs. You simply ate because the food was there.
When you grab food because it's in front of you, you're not tring to appreciate flavors. In fact, most likely you already know how the food will taste,and often you don't even pay much attention to it.
STOP AUTOMATIC EATING
To stop this autopilot eating, tell yourself this magic line:
I don't eat food just because it's there
Then catch yourself during those times when you reach for food simply because it came into your line of vision.
To use this concept effectively, you have to be willing to let food opportunities pass you by. Just because someone brings doughnuts to a staff meeting or serve cookies at a gathering doesn't mean you have to eat them.
The same is true of chips or appetizers at a happy-hour party.
Remind yourself that you don't have to eat those foods just because they happen to be there.
IGNORE FOOD
Learn how to ignore food instead of chasing it. For example, practice walking past the doughnut box ir the grocery-store samples without taking even a small taste. Do the same thing with hot dogs
at the hardware store,popcorn at work, and the dish of candy on your mom's end table. Even if it looks good, skip eating food that simply shows up in front of you.
Anytime you're around tempting food, remind yourself that you eat for two reasons:
1:To fuel your body
2:To appereciate flavors
But you do not eat just because the food is there. You'll be amazed how much your eating patterns will improve as a result of using this simple rule.
TODAY....
**In your journal, write the phrase, "I don't eat food just because it's there." Then write the same
words on sticky nots and post them any place you need reminders.
****I DON'T EAT FOOD JUST BECAUSE IT'S THERE
I DON'T EAT FOOD JUST BECAUSE IT'S THERE
**Memorize this phrase, focus on it, and integrate it into your day.
**When tempting snack shows up unexpectedly, quickly remind yourself of your policy, and the
walk away from the food.
~~I got notes on a bowl of walnuts and peanut butter cookies here at the house. I am doing good I
haven't had any.
Sunday, January 27, 2013
100 Days Of Weight Loss--Day 27
100 DAYS OF WEIGHT LOSS--DAY 27
SUNDAY JANUARY 27,2013
EAT DESSERT WHEN IT'S SPECIAL
You've probably heard the line. "Life is short; eat dessert first."
But often dessert is what pushes you over your calorie goals or makes you uncomfortably full. Maybe it's time for you to get more particular about desserts.
You can certainly manage desserts by using your skills suh as savoring, eating reasonable serving sizes, and planning smaller amounts, less often. But because desserts can be so tempting, you
may need a few more tricks to handle them.
To get control over sweets and desserts, consider making a policy that you will eat dessert only when it's special. This lable includes not just the food itself, but also the setting and the people you're with.
IS THIS THE ONE
Suppose your sister invites you to a birthday party where she serves homemade carrot cake. This occasion is special because you love your family and enjoy being with them. Plus, your sister makes the best carrot cake in the world. So in this case you lable the carrot cake as "special" because it includes the right setting great people, and excellent food.
Now picture yourself attending an all-day seminar at a large hotel.
For dessert you are offered a huge piece of carrot cake. It looks wonderful, but you hesitate. First, this carrot cake is probably not unique or the best one you'll ever eat. Also, you're in a very ordinary setting, sharing lunch with people you may never see again.
This time you decide to skip the cake because it doesn't fit the category of special.
DETERMINE WHAT'S SPECIAL
Think about your favorite desserts and then decide which ones are truly special and which ones are ordinary. Would you pick the chocolate suicide layer cake at your neighborhood restaurant? Or
would you hold out for your Mom's apple pie or brownies you make when the grandkids visit? MOM'S APPLE PIE OR BROWNIES MADE WITH GRANDKIDS.
Don't try to justify eating dessert by saying, "But they're all special." No, they're not! Realistically, you know that a lot of desserts aren't all that wonderfull.
So pick the ones you truly do love and then get even more specific by deciding exactly which type you like best. For example, if you love cheesecake, do you want one that's smooth? Heavy? Dense? Topped with strawberries? Or do you prefer one flavored with caramel and nuts?
When you evaluate desserts or sweets, became selective and eat only the ones that match your ideal flavor.
TODAY....
**Make a list of desserts that you want to include on your special list.
***Chocolate Pie
Cake
Pumpkin Pie
Banana Nut Bread
Cheesecake
Pretzle Salad
**Think carefully about the taste and teture each one should have.
For each of your dream desserts, write a few words to describe it.
***Chocolate Pie---Topped with cool whip
Cake---Chocolate with chocolate icing
Pumpkin Pie---Topped with cool whip
Banana Nut Bread---Lots of butter
Cheesecake---Smooth, topped with strawberries
**Add a list of sitations that are special enough to justify eating dessert.
***Chocolate Pie---Christmas or at my Aunt Betty's
Cake---JR's, Stepchildrens, Grandkids birthday
Pumpkin Pie---Thanksgiving
Banana Nut Bread---Holidays
Cheesecake---Easter
Pretzle Salad---When ever I'm in PA and Jamie makes it
SUNDAY JANUARY 27,2013
EAT DESSERT WHEN IT'S SPECIAL
You've probably heard the line. "Life is short; eat dessert first."
But often dessert is what pushes you over your calorie goals or makes you uncomfortably full. Maybe it's time for you to get more particular about desserts.
You can certainly manage desserts by using your skills suh as savoring, eating reasonable serving sizes, and planning smaller amounts, less often. But because desserts can be so tempting, you
may need a few more tricks to handle them.
To get control over sweets and desserts, consider making a policy that you will eat dessert only when it's special. This lable includes not just the food itself, but also the setting and the people you're with.
IS THIS THE ONE
Suppose your sister invites you to a birthday party where she serves homemade carrot cake. This occasion is special because you love your family and enjoy being with them. Plus, your sister makes the best carrot cake in the world. So in this case you lable the carrot cake as "special" because it includes the right setting great people, and excellent food.
Now picture yourself attending an all-day seminar at a large hotel.
For dessert you are offered a huge piece of carrot cake. It looks wonderful, but you hesitate. First, this carrot cake is probably not unique or the best one you'll ever eat. Also, you're in a very ordinary setting, sharing lunch with people you may never see again.
This time you decide to skip the cake because it doesn't fit the category of special.
DETERMINE WHAT'S SPECIAL
Think about your favorite desserts and then decide which ones are truly special and which ones are ordinary. Would you pick the chocolate suicide layer cake at your neighborhood restaurant? Or
would you hold out for your Mom's apple pie or brownies you make when the grandkids visit? MOM'S APPLE PIE OR BROWNIES MADE WITH GRANDKIDS.
Don't try to justify eating dessert by saying, "But they're all special." No, they're not! Realistically, you know that a lot of desserts aren't all that wonderfull.
So pick the ones you truly do love and then get even more specific by deciding exactly which type you like best. For example, if you love cheesecake, do you want one that's smooth? Heavy? Dense? Topped with strawberries? Or do you prefer one flavored with caramel and nuts?
When you evaluate desserts or sweets, became selective and eat only the ones that match your ideal flavor.
TODAY....
**Make a list of desserts that you want to include on your special list.
***Chocolate Pie
Cake
Pumpkin Pie
Banana Nut Bread
Cheesecake
Pretzle Salad
**Think carefully about the taste and teture each one should have.
For each of your dream desserts, write a few words to describe it.
***Chocolate Pie---Topped with cool whip
Cake---Chocolate with chocolate icing
Pumpkin Pie---Topped with cool whip
Banana Nut Bread---Lots of butter
Cheesecake---Smooth, topped with strawberries
**Add a list of sitations that are special enough to justify eating dessert.
***Chocolate Pie---Christmas or at my Aunt Betty's
Cake---JR's, Stepchildrens, Grandkids birthday
Pumpkin Pie---Thanksgiving
Banana Nut Bread---Holidays
Cheesecake---Easter
Pretzle Salad---When ever I'm in PA and Jamie makes it
Saturday, January 26, 2013
100 Days Of Weight Loss--Day 26
100 DAYS OF WEIGHT LOSS--DAY 26
SATURDAY JANUARY 26,2013
WHEN FOOD DISAPPOINTS YOU
When Sally peeked into the break room one morning at work, she noticed that someone had brought in a three-layer chocolate cake.
All morning long she anticipated having a piece of it during her coffe break. But when she took the first bite, she realized the cake was dry and crumbly.
How disappointing! Sally had really looked forward to this treat, but now it didn't even taste very good. Just in case she was wrong,
Sally took another bite, then another.
She kept hoping that the taste would get better, but of course, it didn't. After she finished eating the piece of cake, she felt even more disappointed because she hadn't experienced the flavor or the texture she'd wanted.
MATCH WHAT YOU WANT
When you eat something in order to appreciate a flavor, make sure the food matches what you want. Think carefully about how you expect the food you taste. Evaluate all aspects of it, such as
whether it's to cold or to hot. Decide if it's overly salty, too dry, or even too moist.
Food isn't always perfect. In fact, sometimes when your body needs fuel, you'll be faced with mediocre food and decide to eat it anyway.
But food will never magically change into your dream taste. If you're eating to appreciate flavors and a food doesn't taste as good as you'd hoped, stop eating it! Then get rid of the rest so you don't reach for it again to see if it got any better!
LET IT GO
If you aren' enjoying the tast of a food but you keep eating anyway, you may be slipping into a type of emotional eating.
Perhaps you think that wanting your favorite food seems "bad" so you force yourself to eat something you don't like.
Maybe as a child you always had to finish what you put on your plate, whether you liked it or not. Let go of any old rules that say eat your food, even when it doesn't taste very good. If you don't love it---leave it!!
TODAY....
**Choose a favorite treat for this exercise. Take a small bite of food, then think about how it taste.
YOGURT
Is is good? YES
Wonderful? YES
Just fair? NO
Is it the correct temperature or is it a little too warm or too cold? JUST RIGHT!
**Take another bite and then decide whether or not this food meets your expectations. Is it truly
awesome or do you feel disappointed with it? IT WAS AWESOME
**In your notebook, write down your response to the food your eating. If you decide it's absolutely
perfect, feel free to enjoy some more. But if you realize it's not tasting very good, stop! Don't keep
hoping it'll get better--because it won't.
IT WAS GOOD AND I ATE THE WHOLE THING!
SATURDAY JANUARY 26,2013
WHEN FOOD DISAPPOINTS YOU
When Sally peeked into the break room one morning at work, she noticed that someone had brought in a three-layer chocolate cake.
All morning long she anticipated having a piece of it during her coffe break. But when she took the first bite, she realized the cake was dry and crumbly.
How disappointing! Sally had really looked forward to this treat, but now it didn't even taste very good. Just in case she was wrong,
Sally took another bite, then another.
She kept hoping that the taste would get better, but of course, it didn't. After she finished eating the piece of cake, she felt even more disappointed because she hadn't experienced the flavor or the texture she'd wanted.
MATCH WHAT YOU WANT
When you eat something in order to appreciate a flavor, make sure the food matches what you want. Think carefully about how you expect the food you taste. Evaluate all aspects of it, such as
whether it's to cold or to hot. Decide if it's overly salty, too dry, or even too moist.
Food isn't always perfect. In fact, sometimes when your body needs fuel, you'll be faced with mediocre food and decide to eat it anyway.
But food will never magically change into your dream taste. If you're eating to appreciate flavors and a food doesn't taste as good as you'd hoped, stop eating it! Then get rid of the rest so you don't reach for it again to see if it got any better!
LET IT GO
If you aren' enjoying the tast of a food but you keep eating anyway, you may be slipping into a type of emotional eating.
Perhaps you think that wanting your favorite food seems "bad" so you force yourself to eat something you don't like.
Maybe as a child you always had to finish what you put on your plate, whether you liked it or not. Let go of any old rules that say eat your food, even when it doesn't taste very good. If you don't love it---leave it!!
TODAY....
**Choose a favorite treat for this exercise. Take a small bite of food, then think about how it taste.
YOGURT
Is is good? YES
Wonderful? YES
Just fair? NO
Is it the correct temperature or is it a little too warm or too cold? JUST RIGHT!
**Take another bite and then decide whether or not this food meets your expectations. Is it truly
awesome or do you feel disappointed with it? IT WAS AWESOME
**In your notebook, write down your response to the food your eating. If you decide it's absolutely
perfect, feel free to enjoy some more. But if you realize it's not tasting very good, stop! Don't keep
hoping it'll get better--because it won't.
IT WAS GOOD AND I ATE THE WHOLE THING!
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