Consistency and Motivation
Tuesday, March 18, 2014
In SparkCoach, I recently graduated to the consistency and motivation stage. They have a daily challenge where they explain the who, what, when, where, why and how and then it is your job to get it done. Today's challenge was kind of exciting. The idea is to close your kitchen after dinner to save yourself from the mindless night time snacking so many of us suffer from. You eat your dinner, pack away leftovers and turn out the lights. The only acceptable reason for going back into the kitchen is to get some water.
My late night binging is usually not straight forward mindless eating, but me being out of my mind with hunger from a long day of mindlessly not taking care of myself. Fortunately, I gave myself a good head start today. Nice early breakfast, snack a few hours latter, nice filling and nutritious lunch, snack and then (my new secret weapon for days when I commute/work) I ate dinner before leaving the office.
On the way home, I reminded myself of the goal for the day and my high hopes for going home, quickly winding down, and getting in bed as early as possible so I have a good run in the morning. When I got home (2 hours latter) I wanted so bad to jump into the fridge! I went to SP for support and found that after logging in my food I was around 200 calories short for the day. My minimum is 1,200 so I can't go short or it really puts me in an unhealthy range. It makes sense that I was so hungry too!
The problem was that I had already told myself the kitchen was closed for the night. I reviewed the day. I acknowledged that it was a good plan on the surface, but that I would have to tally my nutrition in advance of closing the kitchen. The bottom line was that it really was the best thing for me to eat.
I decided BEFORE going into the kitchen that I would postpone today's lesson and fall back to some others that I've learned:
1) Don't let a minor setback in your plans give you an excuse to throw your hands up in the air and eat anything (or everything!)
2) Select the proper portion of a food that you will enjoy and find filling/satisfying- I selected 8 reduced fat trisquits and a slice of swiss cheese
3) Plate the food in an attractive way and put away all the ingredients
4) S-T-O-P which is a way of mindfully enjoying your food. First you Select the bite you are going to eat. Then you mindfully Taste the first bite distinguishing between the different flavors and how they play with each other. Third, you Observe the texture of the next bite as it crunches and moves around your mouth down your throat and into your stomach. Finally, you Pause by either putting down your utensil or in this case I just put my hands in my lap between bites.
At this point, I still could have gotten up and repeated the process three more times and it would have undoubtedly ended up with me putting twice as much cheese per cracker and just reaching back into the box over and over....so I pulled out a few more tricks.
5) I set my stop watch for 10 minutes so that I would have an alarm halfway through my 20 minute target and get to reset it to recommit myself to waiting for my body to be able to feel the fullness of the snack.
6) I grabbed an ice cold glass of water that is infused with basil and strawberry. Quite the dessert.
7) Finally, I sat down and started writing this blog to consciously reaffirm all the great things that SP has helped me learn, including the ability to motivate myself to stay on target.
I am now 3/4 of the way through the water and 16 minutes into my waiting period. I can say with confidence that the kitchen is now in fact closed!