| Subject: Labeling, real nutrition, and triggers |
Author:
Dreemdanser
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Date Posted: 11:44:02 02/22/04 Sun
In reply to:
Moon(*
's message, "The Over-eating Blahs...further on referred to here as OEB!" on 22:09:46 02/19/04 Thu
OEB....I love it....so it is written, so it shall be called! ROTFLOL! I absolutely know that I am not immune to still caving to a binge. Years ago I was in al-anon and learned that in AA people are taught a little diddy known as "HALT". It refers to Hungry, Angry,Lazy (bored) and Tired. The premise being that one should never let one's self get any of these things if they wanted to stay sober. If I were going to apply this to not falling off the smart-eating "wagon" I would have to add strung-out or stressed as well as in emotional pain. But truly the rest of these make for me being completely powerless to stop a binge from overtaking me. If I can get enough rest, and eat regularly (spelled, 'p l a n n i n g') and not leave myself wide-open to obvious situations where there is nothing to do but eat, then I can manage the emotional triggers. But if I am over-tired and hungry when an emotional trigger like emotional pain, anger or stress hits (and these days that would be a given) then I am a real sitting duck. No matter how much I intellectualize that I know better, hate the OEB's, hate the way I will feel phyisically, etc....I can still be completely sucked into an out-of-control eating episode if I don't plan my food and get enough sleep. Here is a stategy that helps: try to eat every 2 hours or at least not go more than 3. That means a sugar-free protein bar in your purse, some raw nuts (like 6 to 8) in your pocket, an apple and bottled water or cut up veggie sticks in a bag whenever you go out, etc. And if you are in the middle of an emotional scene or arguement and you have no reserves and you are either hungry or tired....call a time-out....and either eat a healthy meal or tabel the discussion till the next day. The whole, "never go to sleep angry thing" is bogus by the way. Many many times the discussion or situation is much better after a good nights sleep. The trick is to call a truce and then really, definitely re-schedule a time to continue the discussion, and then absolutely talk it out. this can save not only a relationship, but pain from saying things we don't mean because we are too tired or hungry or whatever, and of course can save us from the dreaded 'fall' and subsequent OEB!!!!
Hey Moon! a 60 calorie yogurt???? fabulous! I will look for it. the closest I have come is the bunny brand sold in walmart that is 80 cal. and suagr free. It is a full-size serving. I eat a half a one with 2 cut up strawberries for a snack each day.
But listen the labeling on the supposedly low-carb stuff is bogus. CBS did a thing where they hired an independant lab and hired docs and nutritionists to both test and evaluate the labeling claims of a truck-load of low-carb foods now being sold. Every single one had more carbs than their label claimed. Also, the whole "low" thing has no definition. They can say it even if it is an infinitesimal bit lower than 'regular'. The docs said the whole low-carb thing was not a valid dietary concern. The real thing is to avoid as much man-made or processed foods as possible. And the nutritionists said that is isn't the carb count but the glycemic index that counts...that is does it raise blood sugar levels too high and cause an insulin surge that increases fat storage and sets us up for 'exhausted' blood which causes cravings and bingeing in addition to leading to diseases like diabetes. It's not the carbs...it's the TYPE of carbs, the sugar content and the glycemic response. For example: sweet potatoe and even red potatoes don't cause a huge blood-sugar spike but white potatoes do! Whoe wheat pasta or artichoke pasta (higher in protein naturally) don't but white-flour pasta does. White rice does, brown rice doesn't. But sweet potatoes, whole wheat pasta and brown rice are still a starch and still high in calories. Too much will get stored as fat. keep you starches minimal...you can still have it, though. Maximize their volumne by having a ton of veggies mixed in with like a 1/2 cup serving or say brown rice or pasta and your lean protein. You will do better by hitting the health-food section or store instead of the low-carb section. This whole low-carb thing is a phase the american public is going through the way oat bran was. Bottom line we need like 3/4 of our diet to be veggies and fruits and the last quarter lean protein. For weightloss, keep the starchy carbs (I include things like corn and peas in this category) to maybe 2 (at the most 3)half-cup servings a day, and add a little more back in for maintainence. That and about 2 to 3 tsp olive or avacado oil a day, and max, about the equivalent of 100 cal of raw nuts or raw nut products each day. (or other healthy fats like avacado) That is a very sound formula. How many overall calories we need depends on our height and our weight. Most docs say women shouldn't fall below 1200 cal a day. I am assuming they are not talking about really tiny women who are say under 5'1". And if we remember...the weightloss charts that are frequently used measure height based on 2 inch heels!!
I am starting to feel that eating more raw veggies leaves me feeling better than even the lightly steamed ones. Also, from a digestive standpoint it takes more calories to digest raw foods than cooked ones. Try getting raw peanuts, or dry-roasted ones cooked with no fat. I had an article on all the read-outs on various nuts...have to find it. Basically I paid attention to the ones I liked. I like raw cashews best..they are close in content to peanuts. Almonds supposedly the best, but most are a decent choice. Peanuts and peanut butter made with only ground peanutts and no oil or sweetner is a good choice. You just don't need a lot. Really tiny amounts....not more than 100 cal of nuts the whole day.
I have had such a hectic stressfull few weeks. Still trying to find a window of time to call you!
big hug,
Dreemy
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