How to Know When to Stop Eating

OK, this is an important topic. There are many techniques. Estimate the proper servings (better is to actually measure, but most can't carry measuring cups around with them), and eat the serving you're supposed to have. WW uses the hand to estimate the proper serving of meat (the palm of your hand is 4 - 5 ounces) or a teaspoon of something (the tip of your finger). I think it's important to figure out what normal satisfied feels like, not stuffed, but not still hungry. Many overweight people have problems with this - their feeling of fullness is off, or not working properly. Also, consider the "if it's good, I'm going to keep eating it" syndrome. If you cook extra portions, put those away up front. At restaurants, divide up the oversized portions and only eat half. Take the rest home. Also, consider the emotional eating as in "I need to eat this to feel better." It's good to find something else to substitute for eating, like exercising or a favorite hobby. It's important to pour out a serving of whatever it is and not eat from the package. Also, consider mindless eating, such as that in front of the TV or in the car while doing something else. An important technique is to eat only at the table (not in front of the TV). Also family style is bad because it encourages seconds. Put the serving on your plate, eat it, then wait 10 minutes to see if you really need something else. Also, it's important to eat slowly and mindfully, enjoying every bite.

Sue

stamina

One of the most important qualities to be healthy is stamina, the ability to keep going and not get discouraged. I had a nice day with low points, good eating, but not too much. It's important to keep going and not let anything deter you from your goal. Keep on doing what you know to do.

Sue

Good Habits

It's important to establish good habits. I find as I try to make this happens, that I sometimes fall back on old not so healthy habits. That's why healthy eating is so tough. Sometimes I even go back to childhood. Some good habits were established then, like eating breakfast and how it's the most important meal of the day. Also another good habit was eating meals together as a family. We did this and I think it's a good idea. What I'm striving to do is to make good healthy eating and living in general a habit, something I can do almost without thinking about it. I'm not there yet and wonder if I'll ever be there.

Sue

Stress Relief part 2

I forgot one of the best stress relievers - be with your dog. Our Essi is just the sweetest (ok... spoiled too) dog in the world. She is always overjoyed to see you. I love to pet her and play with her. Fortunately she loves it too. The stress just drains through her and away.
Also good are warm baths, especially if you have a bathtub you can stretch out in.
My favorite stress reliever is being in my garden, that is working in my garden. This is something I especially miss this time of year.

More? Please suggest. We're open to more suggestions.

Sue

Stress

Stress affects wellness, illness, and well-being. There are techniques to reduce stress. Here are some:
exercise
sleep
good planning and preparation
talking with a good friend who understands you
trying not to procrastinate, or learning what can be put off until tomorrow
taking things one step at a time/ or breaking huge tasks into smaller reachable ones
taking time to enjoy something every day
laughing
Learning to tell the difference between what's important and what's not
letting stuff that's not important go
accepting imperfection
prayer

Can you think of others?

Sue

Stay Healthy

To stay healthy when exposed to coughing and sick people, get plenty of rest and keep hydrated by drinking lots of water. Also, extra vitamin C seems to help me. These temperatures that are up and down don't help, but try to keep from any extremes or extra stress. Also, the neti pot is a wonderful invention. If you haven't checked it out, do it. Of course, eat balanced meals and stay on course even when you're fighting off something.

Sue

Calder's 10 Commandments for Good Health

Dr. Calder was the first physician appointed by the U.S. Congress as their official doctor in 1928. Here are his 10 for good health:

Eat Wisely
Drink Plentifully (of water)
Eliminate Thoroughly
Bathe Cleanly
Exercise Rationally
Accept Inevitables (don't worry)
Play Enthusiastically
Relax Completely
Sleep Sufficiently
Check up occationally
PS. Give 5% of your time to keeping well, and you won't have to give 100% getting over being sick.

What do you think? Pretty sage for a guy in the 20s, eh?

Sue

Visualize it

You have to visualize your success. Put it out there and see yourself succeeding. I lost my holiday pounds last week. Lost the three I gained. Now we can continue where what we started. I'm seeing myself where I want to be RIGHT NOW. I feel good. My feet are better. I can wear the clothes in my closet if I want to. I have energy for the stuff I want to do.

Sue

Splurge

Once in a while you have to allow a splurge. Like you have to have a cupcake for 4 points. Sometimes you have to have bacon for breakfast for 3 points - worth it! Then you balance that off by having something really good for lunch, like sushi at Kyoto. They have your basic sushi, nothing exotic, just basic salmon, tuna, and yellowfish. Good and fresh.

It's cold finally - hope it doesn't warm up. I like the snow.
Sue

A Good Product

There is something good to take before bed - Calm. It's mostly magnesium and helps you sleep. It's very good and balances the calcium you take either in food or supplements. You take it in a bit of water - very calming and good for sleeping.

To a good night's rest,
Sue

Why Planning Works

We got home from B's appointment, but we had planned what we were having for dinner. So I didn't have to decide anything. I just went in and made it. It was good too - red trout, brussell sprouts, and fingerling potatoes. I roasted the spuds and sprouts at 425 for 20 minutes. Then the fish for 12 at 375. I love our new stove. It's so nice to cook when it heats up so quickly and you can count on exact times for everything!!! We got a GE High Profile with ceramic top and convention oven. We love it!

Sue

My Father's Advice

My father always said, "just eat less." It sounds simple minded, but essentially proper serving amounts boil down to that. I think the important thing is to discover when you're satisfied and stop eating. This also sounds simple minded, but satisfied is not the same as stuffed. Don't keep eating just because it tastes good. Stop when you've had enough to be satisfied.

Sue

Plan Ahead/Cook Ahead

The secret to eating well is planning. I try to do some cooking ahead on weekends and freeze some. For instance I made a big pot of chile with lots of veggies and not much beef. It was delicious. I froze quite a bit for when we don't feel like cooking. Plus another thing I did this week is buy fresh veggies already cut up to make things more convenient for cooking. B. liked that, not as difficult to add veggies when he doesn't have to cut them up.

My most difficult day down. Yeah!
Sue

Long Line at the WW Meeting

The line was super long today at the ww meeting. They were talking about the newest version of the Points system. It's not that different - I think they're trying for flexibility. The same things are required: track your eating, exercise, go to meetings. Good reminders. The support and accountability is the most important thing about meetings. At the Y on Saturdays at 9:30.

Sue

The Answer to Everything

is... according to every authority... lose weight. Have high cholesterol? Lose weight. Ankles swelling, even if it's only one leg? Lose weight. High blood pressure? Lose weight. Need more energy? Lose weight. Need a new job? Lose weight. Want to be able to find clothes in your size? Lose weight. Want to live longer? Lose weight. Want your feet to stop hurting or your knees or your head? Lose weight. OK, just tell me what problem doesn't losing weight solve?

Here's to EVERYBODY'S New Year's resolution! Here's to losing weight!
Sue

Tough Exercise

Yes, I went after work today and rode the bike. It was tough and my feet were hurting, but I went anyway. I certainly didn't feel any worse, probably better. I came home and soaked my feet, then had a nice dinner that B fixed. Low points day. Progress day. Now I just need more of them.

Sue

Good Routine

Back to the work routine. This includes good breakfast, quick snacks, plenty of water, exercise of some kind, healthy meals, salad for lunch, light dinner. It was a very nice break, but now we're ready to get back into gear.

Sue

Happy New Year and Let's Go

Well, we've got one more day of football, then back at it on all cylinders. This includes eating plan, exercise, water drinking, and special projects besides back to work with the kids. What do you say, let's have a great Twenty-Twelve! May all your resolutions be met!

Sue