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Weekend overeating… I'm not alone for as I journaled about mine yesterday, I found similar journals & posts about it. There are obviously many reasons for it that we all share -- more free time, less structure, more celebrating & socializing, the inevitable transition back to the weekday, etc. And, for me, I have a long-standing history of over-restricintg on weekdays so I could splurge on the weekends. Plus, several other triggers occurred. While I can't change the past, I can learn from it for the future, so lessons learned --
1. Don't let myself get too hungry. I had a late morning tennis clinic on Fri & chatted with the girls after which pushed the start of my 16:8 first meal back to almost 1:00, which is late for me as I usually eat that first meal between 11-12. Even though I didn't start the overeating until later in the day, I think some of that residue hunger stayed with me.
2. Don't eat a meal that isn't satisfying or tasty. My MIL makes homemade soup for us regularly. She takes pleasure in doing that for us as we do so much for her. She just caught on that she was putting things in some of the soups that contain gluten & made them off-limits for me. So, she switched to non-gluten starches, and I had a fresh, gluten-free batch to have for dinner. Usually her soups are delicious, but I took one bite & realized she'd added a spice that I really didn't like. I should have just thrown it away (I certainly have in the past id DH didn't eat it.), but instead I ate it disappointingly. This set up the start for the search to find something to satisfy me.
3. It may be the rice in the carob rice cakes that started the cravings for more. I'd been focused on the sugar in the carob, which online research says is minimal. But, one wiser than me, suggested it could be the rice. Even though rice is gluten free, it is a white carb & probably heavily processed, so a new experiment is in order. Can I be both detective & lab rat?!? For now, I'll go back to my unsweetened carob chips and see how that unfolds.
Also, in looking back over my mindful eating retreat materials, I found 2 suggested awareness journals that most seem applicable, and I'll try to complete them over the new few weekends, as i again stay curious & look for more clues. One journal is "I'm not hungry, but I want to eat anyway" and looks at when, hunger/fullness before & after eating, and which option we choose (eat anyway, redirect my attention and/or meet my true needs). The other journal which I hopefully will not need again, but will be good to always have handy is "Don't miss the lesson for times when I eat past satisfied" & looks at hunger/fullness before, during & after eating, how I feel, what I know about why it happened & what would I do differently next time. I'm working already to learn the lesson from this past weekend, and will share these journals with my therapist in the future.
But, since my near future is a HIIT workout followed by going up to work after, I'll get on my way, starting in prayer --
God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
as it is, not as I would have it;
Trusting that He will make all things right
if I surrender to His Will;
That I may be reasonably happy in this life
and supremely happy with Him
Forever in the next.
Amen.
And for this one day & each one meal, moment, bite, thought & emotion, I'll pray, breathe, log, journal & express my way. I'm grateful today for each & every one of you, my family & IRL friends, no more of the rain/sleet/hail/snow that we were hit with yesterday, warming temps, delicious bulletproof coffee, and having the health & wealth to live this life I love! xoxox
Diet Calendar Entries for 01 April 2014:
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1311 kcal
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Fat: 58.00g | Prot: 88.00g | Carb: 131.00g.
Breakfast: Primal Nutrition Primal Fuel - Vanilla Coconut Creme, Lactaid 100% Lactose Free Fat Free Milk, Harmless Harvest 100% Raw Coconut Water, Spectrum Naturals Organic Coconut Oil. Lunch: Primal Nutrition Primal Fuel - Chocolate Coconut, Lactaid 100% Lactose Free Fat Free Milk. Dinner: Stew Leonard's Healthy Eggplant Tomato Bisque, The Chia Co Chia Pod Blueberry. Snacks/Other: Raw Green Smoothie, Evolve Greek Kefir. more...
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1738 kcal
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Activities & Exercise:
Resting - 15 hours, Sleeping - 8 hours, Calisthenics (heavy, e.g. pushups) - 1 hour. more...
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