Food Matrix — List Your Comfort Foods

Food Matrix of Pleasure/Comfort Foods

 

Physically & Emotionally

Addictive

Emotionally Addictive
Food made with sugar and/or chocolate such as: Salty fried foods:
Bakery goods Potato chips
Ice cream French fries
Candy Fried chicken
Chocolates Salty foods:
Soft drinks Pretzels
Milk shakes Popcorn
Starchy foods:
Bread
Pancakes
Waffles
Grits
Salty fatty foods:
Butter
Cheese
Nuts and nut butters
Hamburgers
Hot dogs
Fatty starchy foods:
Pizza
Quesadillas

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DAY 2 – How Do You Think About Food?

Friends-
Freedom is Possible isn’t it?
You have begun your journey and now you are on your way!  Here, in Day 2  you will be taking your First Step:  Wise Thinking
 
Congratulations!
You are about to take the first step on your exciting journey toward freedom and healing. Imagine how you will feel when you arrive. Worries about food and your weight are now relics of your past. What a relief! If you put The Five Steps into practice, I promise you that feeling of freedom will be your everyday experience.

The First Step: Wise Thinking is my all time favorite because it was the piece of the puzzle that I had been missing for thirty-five years. If you truly want to heal your food and weight issues, Wise Thinking is the opportunity you’ve been waiting for. If you don’t address it, chances are you’ll keep yo-yoing and never heal permanently.

To fully embrace it means creating an entirely new, healthy mental relationship with food. Fasten your seatbelt and get ready to heal!

In this chapter you’ll learn how to think differently about food and, hopefully, think very little about it, if at all, when it’s not time to eat. You’ll do this by busting through your food illusion and coming to see the truth, the whole picture about food.

Once you see the truth, there’s no going back. You’ll learn helpful strategies to stop wearing a path to the fridge, such as recognizing when the Pleasure Seeking Child is on the scene and learning to ignore her, speaking and living from your heart, connecting with a life purpose that feels engaging and fulfilling, feeding your soul rather than overfilling your stomach, and implementing kung fu for cravings and emotional eating. Without further ado, let’s begin!

 ******

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DAY 1 — Five Minute Freedom Exercise

It’s Day 1 of your Skinny Thinking Challenge!
 
Congratulations!
Here is your Five Minute Freedom Exercise for Day.
You will also find that this exercise has been provided in an attachment for you to print and work on separately.
To make the best use of these Daily Exercises, it is advised to print the attached and keep each days exercise together in a folder or notebook so you can have a record of your journey to changing your relationship with food, weight and your body.
Enjoy Day 1~
Laura
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Welcome 2017!

happy-new-year2017

 

Another year is here
Resolutions are being made
Will they stay or will they fade
Will I change my mind once more
Or be the same as it was before?
Can I really hold my will
Hold it tight and hold it still?
Will it last the year through
And make the change I want it to?
The choice is mine it’s up to me
I decide what I want to do

YearCompass

Remember, the mistakes you made yesterday are helping you make the right decisions today that will pave your road to a better tomorrow.

By chance or luck or divine intervention I landed on this site and for some unknown reason I am feeling a strong pull to do this.

What is YearCompass?
Read below…

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Accountability Partner

An accountability partner is a person who coaches another person in terms of helping the other person keep a commitment

Ever since I won the 6-week challenge where I had to lose 20 pounds in 42 days I’ve been having a hard time staying consistent with my exercise and meals. I knew one of the reasons I could lose 22.4 pounds in those 42 days was because money was on the line. If I didn’t win the challenge I would lose my $497.00 deposit. There was no way I was going to allow that. I was determined and while it was hard –very hard—at times I still was focused on my goal.

So now with no prospect of winning my money back I am left on my own accord. At first I thought I could do it on my own but I am seeing that that this isn’t working. I am failing and it’s quickly showing. 😦
But not anymore. Last week John and I decided to be Accountability Partners. He has seen me struggling. Being unmotivated, unfocused and, to put it simply, drifting away because I have no daily structure or goals.

“A significant predictor of whether people are going to stay on an exercise program is if they have a friend (either an individual or group) who works out with them. Getting people connected to each other is critical.”

We are social animals by nature, and if we promise someone we will meet them at the gym, we feel really guilty if we do not keep our promise. Research shows that having an accountability partner or exercise buddy can be highly effective at ensuring we will actually workout, not just talk about it.

Dr. Robert Cialdini is a well-known social psychologist, who has written a great deal about “social influence” and decision-making. His studies show that

  1. Peer pressure is powerful, especially when the decisions we are making are complex or ambiguous,
  2. The closer we are to the person or group we are comparing ourselves to, the more likely we are to be influenced by them.

“It turns out this peer pressure thing, when you turn up the “accountability” knob, is a motivator for a lot more than losing a few pounds. Compared to mentorship—a more hierarchical relationship—a peer to peer relationship seems to be easier to organize, and it is a more effective tool for making progress towards a goal. Accountability partnerships work when they are a collaboration between two colleagues who like and respect one another—your partner is someone you trust, who will keep you honest and moving on a path you set for yourself.”

Setting up an accountability partnership is simple:

  1. Find someone you trust to be your accountability partner (a different personality from you is good, maybe better).  — My AP will be John.
  2. Talk to them about your goals.  — To be fit, healthy, and lose weight.
  3. Get specific with them about actions you will want to take to meet your goals as well as consequences/rewards for taking or not taking them.  — Hmmm consequences or rewards?  Did we talk about these? 
  4. Set up regular check-in times (this can be a text message, no need to meet every time). — We decided on daily emails.
  5. Revisit goals and strategies every once in a while, to make sure you are on track.

This how we are going to achieve our goals.

  1. I will anchor my day with my workout. Put my gym clothes first thing in the morning and then take a picture to show him I am ready to go.
  2. I will plan to take the 9 am class every day when I am not coming home from work.
  3. I can skip my workout when I am coming home from work at 8 am.
  4. I will follow a meal plan of my choice (mostly low carb).
  5. We will share our food and exercise log every day to keep us accountable and stay on track.
  6. We will be allowed to have a cheat meal once a week. 🙂

Now we just need a name. Any ideas?

Good Bye Iced Caramel Macchiato

Last month I found this totally amazing drink – a beautiful honey-colored iced caramel macchiato. As I sipped it I felt my inner Italian come alive. In my opinion it’s a perfect mix of sweet, salty with a rich and deeply roasted coffee flavors.
Just YUM!

Oh and it’s so pretty to look at.
caramel-macchiato
I’ve tried both the iced and hot versions but I decided that iced is the way to go. You see when they squirt the caramel into the cold drink it doesn’t mix (as it does when it’s hot) but instead it clumps and hardens a bit and every once in a while you get this awesome little piece of soft caramel in your mouth.
Mmmmm so yummy.  I love getting that surprise unexpected little treat.

I was hooked after the first one and sadly I have indulged in this drink way more often than one should.
Seriously, I am addicted and… sigh I knew after this weekend I had to give it up. It was a bittersweet moment when I bought my caramel macchiato Sunday night before heading to work. I made sure I savored it to the very end.

The reason that I have to give it up is because I am finally feeling healthy enough to go and workout and if I want to make a difference in my weight (and my health) I need to give this and other comfort foods up. I need to start eating healthy again.

Oh my sweet yummy caramel macchiato…. I love you, I will miss you, but we can’t be no more.

Our love affair must come to end.

Good bye Iced Caramel Macchiato.

I Didn’t Feel Fat…

omg

I didn’t feel fat
Until I saw the number
Blinking back at me

Nothing has changed
Since yesterday, except
Maybe a pound, two, or five?

Deep breaths
In through the nose
Out through the mouth

You are healthy
You are beautiful
There is nothing wrong with you

I need to believe this

Still…

Numbers don’t lie
I am fat…

She

IMG_1481

She
Is just like me
She
Is my age, smiles at the same jokes, cries at the same sad stories
She
Walks past me and in my mind I say
She
Is getting fit
She
Believes she is beautiful but why does my mind demean her?
She
Is loving the way her clothes fit but why does my mind run to the way her clothes are too tight
She
Is trying to change me from my misperceptions of pretty
She
Is succeeding
She
Is unique and so am I
She
Is
Me