December 6
Replies
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Exercise:
Calories: My son is now looking over my end of day diary and "forced" me to have a glass of wine tonight to bring my calories up a little 
What a thoughtful child. 
Tracking: 5 -
Dec 6
Exercise: A good 35+ minute start with a new character reboot start on my exergame (just finished with DazeOf and ColdRain and am now starting to have Holly and Daze "walk the Island from end to end to end". 8300+ steps on the day and not quite bedtime yet
Logged: All
In Range: Earned 177 fitbit activity credits; left 163 of them "in the pot"
Back in the second half of November - someone gave us a Topic Starter about Mindsets, and the book by Carol S. Dweck (with a link to her website and a basic quiz)
I requested the e-book from my library, and it finally showed up late last week.
I decided that, in order to strengthen my own growth-state frame of responses (which aren't as strong in as many areas as I would LIKE to CLAIM them to be ....), I am adding an extra Report Item as of today.
A 30-day "3 doodles-a-day" self-challenge to break through my fear of active-creativity / "not drawing it correctly". Doodles, by definition, are imprecise. They aren't SUPPOSED to look photo-realistic!
The day-by-day follow-along episodes are on YouTube, by Petite Planner. No more than 5 or 10 minutes total, each day.
I have to have it done by ~4:00, because I told my mom today that she is allowed to ask me (during each Daily Phone Call) "So, what was the three-doodle Theme of the Day today?" Topics will be kept in a spoiler.
There. I've said it. Here. Now I HAVE to do it. This is an "Accountability Challenge" site ....
WK1 (mon=>sun)
Day-by-day Doodle themes:- WK1 - M electronics (cell phone / earbuds / laptop); T
- WK2 - M
- WK3 - M
- WK4 - M
- Days 29 & 30 -
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12/6/2021
Exercise? Yes
Tracking? Yes
Calories? No4 -
Yes for 3.
0/3 pass days
Constructive, destruction is a way both me and hubby deals with stress/ emotional stuff. Pulling up carpets, burning documents, shredding documents, pulling weeds, and if all else fails throwing knives and axes in the back yard helps too.
Reorganizing also is a constructive distraction. I have to stay busy.4 -
Mama530
Exercise: yes, yoga
Calories: yes
Tracked: yes4 -
The emotional eating topic is very important. So is "mindless munching" The root reason for the first bite or two may differ, but the behavior-response is the same, and the potential physical and after-the-fact mental consequences are much the same.
For mindless munching (more for boredom-response, or because "nibbling and evening tv have just always gone together" type behavior .... maybe try to keep your hands busy in a way where getting crumbs on your lap or grease on your hands is contra-indicated. ANY kind of hand-work (knitting, crochet, mending, folding laundry, working your way through rough-sorting which of your drawer-full of pens do and don't work etc.) Or as Maddy suggested, stay on the floor that the kitchen/pantry ISN'T on.
As others have mentioned already - when you add a heavy "emotional (mis)coping" layer on top, there is both the behavior to deal with (finding other ways to manage the response-to-emotion) AND the actual cause of the emotion in the first place. Which is very individual and potentially deep rooted.
The List of 101 alternates to eating would be as good a place as any to start trying some "alternate-response-to-emotion" behaviors ... directly dealing with route causes will be tougher and very individualized.4 -
6th December
* 30 min jog, walk & stretch and weights.
*Meditation and journaling
* Under calories
* Tracked blt
* Monitored sugars under
Strategies I use emotional eating: drinking tea, getting massages, hve a treat to look forward to every eveining, watch a tv show, journal, meditate and allow myself to eat out once a week.
My emotional eating is def something that will always need to be monitored very closely. I hve much more of a hold on it these days but then again I am still home with bub so not alot of things to stress me out atm. The real test will be next year wen I go back to work as the stress from work used to send me running to the work chocolate jar and come home and comfort myself with copious amounts of food. I'm hoping that the year I hve been in UAC will change this. Altho I am not binge eating atm I am still grazing at times so def still a work in progress. @Jana_2020 i always appreciate how open and honest u are about these struggles.. makes ppl like me feel less alone!! So thank u!!!Xo6 -
Monday 6 December
Exercise: walking and weights
Tracked ✅
Calories ❌
3/3 pass days used3 -
Did I exercise? Yes, 35 minutes on the Peloton.
Did I track everything? Yes
Did I stay under budget? Yes
I actually ended up having to fight the emotional hunger bear a bit more than my new usual today.
Before I started on here, my entire life felt like it was based around eating for emotional reasons - both good and bad. So while I'm very straightforward with myself now, that's only after a huge mindset shift.
Today was actually a mostly good day - but the cold really hit me and I missed my lunchtime walk and it just spawned this desire to eat for comfort for most of the day.
I also had less to eat today than normal because I moved less, so I had to just sit with my thoughts of wanting to eat all the food. These days my likelihood to go over my calories usually only comes from social pressure than my own pressure, so as long as I'm home and in my own environment (like I was today), I can make it through.
Pass days used - 1/3 (Dec 3)4 -
Healthymumlife wrote: »Monday 6 December
Exercise: walking and weights
Tracked ✅
Calories ❌
3/3 pass days used
But you are showing up and reporting! That is the Choice of CHAMPIONS (as you work towards discovering your own personal Best Strategies)2 -
December 6
✅ Exercise - walking
✅ Calories
✅ Tracked
0 Pass Days Used4 -
3 Yesses today
1 Pass Day used so far
Exercise was a 4 mile run 🏃♀️🏃♀️🏃♀️🏃♀️
When the emotion hits and it makes you want to eat:
Turn up the music and dance.
Shadow box to get out the anger and frustration.
Scream into a pillow.
If you feel you must eat for the calming effect try something like an apple. Sometimes it's the act of chewing and swallowing, chewing and swallowing that brings us relief from the emotion. So if you can choose an apple (or two) over a cookie it would be a much better choice!
6 -
Track: yes
Calories: yes
Exercise: yes- Full Body Warmup 10 min
- EPIC II / Day 2 - Compound leg workout (+ cool down) 58 min
Ms Girvan had a new (to me) 10 min full body warmup routine that I tried out today but I'll stick to the 5 min one. I thought it was overkill. This particular leg workout was tough in spite of my usual modifications (calf raises instead of lunges primarily). I haven't done any lower body work outside of walking/treadmill for a couple of weeks. I'm glad to be back on this program.
4 -
12/6
Exercise; 35 min stationary bike, 30 min elliptical, 50 min weight training, 55 min stretching and PT exercises
Tracking: yes
Calories: under
Pass days used: 02 -
ashleycarole86 wrote: »To handle emotional eating:
-Put on your walking shoes and get outside. Let the fresh air clear your mind.
-Remind yourself that food won't solve the problem. Be factual with yourself - your eating has boundaries and if you want to soothe yourself you can do so with a small treat that fits within your existing calorie budget.
-Talk to a supportive friend.
-Focus on your 'why'.
Well said!! Xo1 -
✅✅✅
20 min of yoga. Leg feels better and it’s taking every ounce of willpower I have to play it cool and not test it with a run tomorrow. Sigh. I am not good at playing it cool.
I do wonder how my emotional eating habits would be different if I wasn’t raised in a family where you show people you love them by feeding them. It’s very, very, very hard to separate from that. I’m trying, but man am I hard wired to think food = love. So are my mom and aunts, who I spend lots of time with and who I don’t want to hurt by refusing elaborate things theyve made me. It’s a work in progress ☹️.
I forgot to move the stupid flipping elf last night, which resulted in me saving my work number as Santa this morning and calling myself pretending to ask why the elf didn’t move. Turns out it’s becuase my kid didn’t fall asleep until after 11 last night and the elf cut off is 11. 🤷🏻♀️ Who knew? (I remembered to move it tonight!)
Ohhh i totally know wat u mean. feeding ppl has also been instilled in me too and very much a part of our culture, so much so that I find myself offering random kids at the park snacks lol!! I feel bad feeding my child around them! Lol!!! So I always offer the parents sum to give to their child. I'm trying hard to stop this as I find it does more harm than good as I find it makes the parent uncomfortable. Lol!!!1 -
slimtastesbetter wrote: »3 Yesses today
1 Pass Day used so far
Exercise was a 4 mile run 🏃♀️🏃♀️🏃♀️🏃♀️
When the emotion hits and it makes you want to eat:
Turn up the music and dance.
Shadow box to get out the anger and frustration.
Scream into a pillow.
If you feel you must eat for the calming effect try something like an apple. Sometimes it's the act of chewing and swallowing, chewing and swallowing that brings us relief from the emotion. So if you can choose an apple (or two) over a cookie it would be a much better choice!
Great strategies..0 -
Dec 6
I didn't have time to read everyone's insights on this - will circle back later.
Back to my 1200 + exercise calories plan. I planned out the day well with lots of veggies for bulk. I had a long meeting at lunchtime, so ate my lunch in 2 parts - soup at 10:30am and salad at 2pm, and so no afternoon snack. That actually worked quite well for making me feel satisfied and I may try that again.
Exercise - 45 minutes walk
Tracking - Planned the day, followed the plan
Calories - Under
Pass Days so far: 2
I really don't struggle with emotional eating, and my heart goes out to those of you who do. When I get upset, eating is not on the list of the first dozen things I would try. Off the top of my head, the things I would try in case that helps any of you:
1. Go in a room by myself and scream and cry and sometimes hit pillows or throw them around.
2. Take a nap (often it all is better when I wake up). Sometimes the stress has given me a headache and I need to take headache medicine or lay down for the headache and that leads to the nap.
3. Call a friend or family member and rant
4. Rant to my wife (usually in the kitchen as we are working on stuff)
4. Take a walk and talk to myself about it
5. Take a drive and talk to myself about it
6. Make a list of all the things I am stressed about (and sometimes then make a plan to deal with, sometimes just let the list sit for a while)
7. Take a shower and talk to myself about it
8. Drink some decaf tea
9. Cling to my daily routines
That's not a dozen, but I think that's all I've got!3 -
Exercise - weights walk run 20 minutes
Under calorie budget (1650)? Yes 1367
Tracked everything I ate and drank? Yes
3 -
Did I exercise for at least 20 minutes? ✅
Did I stay within my calorie budget for the day? ✅
Did I keep track of everything I ate and drank? ✅
3 -
My post for 12/6 busy evening with our older Golden we had a vet appointment and he hurt himself getting into the Outback so needless to say getting back in and getting into the house was hard work. Thankfully we have no stairs to go up or down at the back door. I am exhausted as I felt so bad as I put him in the back seat that I slept in the living room with him but this morning we are doing so much better 😊
I did track and log for the day and did strength work getting Winston back to the house hopefully we are on the mend and now we ride in the hatch of the Outback4 -
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~🎄~ 12 / 6 /2021~~ Waving Hi ~~🤶🏼~~ Welcome to December ~BLESSings ALLways ~💖~
Exercise for at least 20 minutes .................................... ✅ ... 230+ min.
Stay within my calorie budget for the day ...................... ✅ ... I am
Keep track of everything I ate and drank ....................... ✅ .... I did
STEPS......... 30,440+.......... 200 walking ........ 30 min. house cleaning....
WALKing is my Stress relief, keeps me from Binging & has helped with my arthritis
Documenting My CONSISTANCY = For personal ACCOUNTABILITY
(if there is a P=instead of number its a Pass Day)
1-2-3-4-5-6-
.2 -
Nice topic @Jana_2020
I will likely make a mess of this response but please bear with me. This past year plus has been an overwhelming emotional roller coaster for me. My own approach is that I have been experimenting with teaching myself cognitive therapy as it relates to my emotions. No one should mimic me since I have no clue what I am doing. My approach is to sit with my emotions and sort out what I am feeling and then go through what I consider to be the ABCs of cognitive therapy until I figure out a more healthy response for that 'particular situation'. New for me is immersing myself in the emotions no matter how uncomfortable. I was really angry a few days ago with my husband and removed myself to sit through what I was feeling and asking myself relevant questions prompted by the CT. Eventually I did a short meditation geared towards anger (Headspace). This has been working more effectively for me as I have not been all that successful in using distractions to deal with emotional eating. Worth noting, I watch my son and daughter-in-law spend a lot of time helping my two year old granddaughter identify her feelings. It makes me wonder how I parented? Did I immediately offer a cookie to a sad child? I don’t remember but it is possible. So I find it reassuring to see this cycle being broken with a new generation.
It appears my granddaughter and I are on this journey of identifying our emotions together… lol
Yes, yes and yes
Walking and stretching
3 -
Monday Dec 6
Did I exercise for at least 20 minutes? ✅ 30 minutes of light housework and couple loads of laundry plus 1 hour of cooking/baking then cleaning the kitchen.
Did I stay within my calorie budget for the day ✅
Did I keep track of everything I ate and drank ✅
Pass days used 2/3
I need to update this. Last night I had a late night snack that put me over on my calories so I guess I didn't stay within my calorie range. I know what went wrong...I was so worn out, my back and hands were hurting and I just caved to the pressure. So guess that's my 3rd pass day
4 -
✅ Exercise: 1 hour swimming, 30 minutes walking and elliptical machine
✅ Calories
✅ Tracked
0 pass days used ( )
@Jana_2020 For emotional eating, I highly recommend the book by Roger Gould called ¨Shrink Yourself¨ (and his online course based on it that I took, if it is still available-- the course sends you the material from the book in weekly chapters with extra things and ¨homework¨ to do so that you really allow the book to help you make changes instead of just read it.)
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@znaoiec that is actually what we should all be doing--actually feel and deal with the emotions. But so very hard for us to do! Hard to break that habit of turning to food for comfort and/or escape from those yucky feelings. That is great you are working on it!
I have found the book "The Beck Diet Solution--train your brain to think like a thin person" by Dr. Judith Beck helpful. Her specialty is cognitive therapy. Her book has helped me to do a better job stopping and thinking first before grabbing the box of cereal when I'm upset.1 -
Exercise yes spin class
Tracking/calories yes and yes3 -
12/06
Did I exercise for at least 20 minutes? 👍🏻
Did I stay within my calorie budget for the day? 😈
Did I keep track of everything I ate and drank? 👍🏻
Using #1 pass
2 passes left
~~~~~~~~
December goals
- Miracle Morning daily.
- yoga and strength training at least 3x weekly (Strength training WILL happen this month)
- TRY having ZERO pass days
- No LNS daily, ONLY fruits
- Daily journaling
These are my morning meditation sessions, Pete and Parker enjoy meditation too, lol
2 -
@Jana_2020 good topic and great idea with the bike stand!
✅ exercise - body conditioning class
✅ calories - ate at maintenance; did t make very good choices though 😳
✅ tracking2 -
Speaking of bikes (on stands) in offices .... one of the senior managers in my Division has one in her home office. If she is in the kind of Zoom-style meeting where she mostly listens with her mike muted ('cause at her level some of them include committees and working groups with large numbers of members) she will turn her camera off after the meeting gets rolling, and bike while she listens. (with smaller groups and team-meeting type events she stays "present on camera" for the whole things, unmuting as called upon)
I have done the same kind of thing during All-Branch and All-Department type meetings, where no active participation from most staff members would be required. My camera is off and I either walk in place or have brought up my mini-trampoline to bounce-jog in place on.4
