Day Seven…

There is this little specialty shop in the village that sells infused vinegars and oils. The great thing about infused vinegar is that it adds a lot of flavor with 0 sp. and the olive oil is just 4 sp. for a tablespoon. Consider trying some, this is a little helpful tip that keeps things fresh.

Reflect on your week without sugar: What did you learn?

Friday, How Sweet It Is Seven Day No Sugar Challenge

As I reflect on this week, I believe this little challenge saved me. It helped me to get back on track by focusing on one thing, giving up desserts. I think the reason why this worked so well for me is that giving up desserts made me feel less hungry. I really hope I don’t feel frustrated if I don’t lose weight this week. I mean right now I feel empowered and have a great sense of personal satisfaction, and it would be awful if the numbers on the scale took that feeling away from me. I know, I know, I can’t let the numbers rule the day, no matter what it was a great week. I keep reminding myself, I’m doing this for me I am worth it. My hope is that you believe that your are worth it too.

Day Six…

Yesterday a friend confided that that she was missing chocolate and nuts. She decided to give them up because she has been gaining not losing. She works a lot, and they give her an energy burst that keeps her going when she’s tired. However, at the same time she also said, that she feels better now that that they’re off the menu. Her clothes feel looser, she is less hungry. She hates to admit it, but she is probably better off without them. Then, she also went on to say that the Wendy’s salad she has been eating each week on her way to her second job, has 16 SmartPoints! She enjoys the salad, and it is convenient but in no way is worth all those points. When her daughter looked up the salad, it was a real eye opener, and now she is bringing her own salad.

I have been encouraging her to track her foods for a while now, and I guess her WW coach joined the chorus and got her to promise to track this week. She was blown away by at how easy it is to stack up hidden SmartPoints (or calories however you work it) on what seemingly would be healthy options. Nuts, salad, even chocolate (in moderation) are “healthy” options but not if portion sizes are too large, or if they are laden with hidden fat and salt. Awareness is a very important tool that makes a huge difference in the results we get along the way.

Read an article about sugar and respond.


Thursday, How Sweet It Is Seven Day No Sugar Challenge

Ryan Andrews wrote this article, Sugar Daddy: My Year Without Sugar. I found this to be full of information and incite. Rather than summarize the article, because hey you can read for yourself. I would rather explore the parts that were most meaningful to me. There was quite a lot that resonated with me. Some of the ideas Ryan put out there are:

  • “Desserts are addictive.” For me this is a true statement! I find that when I eat desserts that are in the house, I want to go back for seconds, thirds, and sometimes the entire box of Enlighten bars. The best way for me to indulge in dessert is to go out and get an ice-cream cone, a piece of cake, or a cookie. This is my experience; however, it is not true for everyone. Ryan links to an article that details the effects of Dopamine on the brain that goes into why which is also an interesting read.
  • “We get to choose what we do.” Agreed! We can empower ourselves to make deliberate choices. It’s a little easier to give up dessert when I create some context by comparing it to the struggle of raising a family or sustaining a career. When I think of it that way, it is not such a big thing after all.
  • “We don’t eat sugar ‘in moderation’.” A fun fact, nearly 90% of the North American diet is comprised of processed foods (carb dense sugar rich foods). That’s why I’ve had so much success with WW because the #Freestyle plan leans so heavily into the 0 sp. foods (low fat whole food choices). this makes sense to me, as my coach Bonnie tells me, “We didn’t get here eating carrots, bananas, or grapes.” True! True!
  • “Food is habit forming.” Yesterdays post goes into my thinking and YES! This a very true statement for me as well. He found that taking dessert off the menu left him feeling less hungry – same!
  • “The ‘All or None’ approach can work with strong incentives . What he refers to an an incentive is how I regard as my why. Agreed. My why is a powerful one, I don’t want to gain back the weight I lost. It took a long time and a lot of effort to lose this weight because I wanted to feel good physically and build up my confidence. That is the most important thing.
  • “Internal dialogue sucks.” I hadn’t thought about all the internal dialogue that goes on with the struggle to be moderate with dessert. It creates unnecessary so much unnecessary tension. All the, “Should I eat another peanut butter chocolate bar? No. But, if I eat two that’s only 5 sp. as opposed to 3 sp. what’s the big deal?” Sound familiar? Exhausting. I don’t miss that.
  • “Taste re-calibration is possible.” It’s true, I am finding that I don’t even want sugary desserts (right now). Last night when my son was eating sorbet I had a ramekin full of fresh strawberries they were so sweet to me. What even does a ramekin hold, 1/3 of a cup 1/2 cup? So funny t think about – it was only five days sugar-free yesterday.
  • Think about attachments… Change occurs at the desire level… Tap into what you want, avoid declarative statements…

Day Five…

Rolling over another 4 points from yesterday is a great reinforcement that I’m on the right track with my food choices. I’m not hungry and I don’t feel deprived. I know that I will eat dessert again, but for right now the feeling of satisfaction and control I have don’t make me miss it a bit. It is really astounding to me how different I feel.

Tuesday, June 4, 2019

Take a picture of something “sweet” and write about it.

Wednesday,
How Sweet It Is Seven Day Sugar Challenge

Something sweet

This isn’t a recent picture but it is something sweet. The last time I was in NYC with friends, we went to a Mexican restaurant and I was so struck by this sweet gesture. It was close to Valentine’s Day and there was this lovely window display. It was there to represent beautiful feelings of adoration and whimsy. I really appreciate the effort it took to create the effect. It is here to remind me that if I look, I know I can find many examples of sweetness. What if I craved that, instead of dessert? What would that be like? The habit would still be there looking for something sweet but the my routine wouldn’t cause me to gain weight, feel sluggish, or defeated. What if, I could change my routine and still get that same reward? What would that habit loop look like? In terms of habit loops it would look like this…

Source for Habit Loop Template: http://charlesduhigg.com/wp-content/uploads/2011/11/Slide11.jpg

Unfortunately, stress is one of my cues to crave sweets. I notice that when I eat something sweet I get that momentary sense of calm and wellbeing from it. Maybe, I can redefine that craving for sweet into a more productive routine, like looking for sweetness in the world. I am reminded of the beginning of this journey…

What if, I spent my time looking for beauty instead of overlooking it? What would I find? I want to adopt a generous lens, one that looks for strengths, not deficits.

Day Eleven…
SEPTEMBER 13, 2017

I think there is a lot to this. I think I may have been forgetting how important it is to look to the world for sweetness and beauty instead of looking to food. I encourage you to consider this because it might help you too. That is always one of my reasons for writing, to help myself figure out some stuff, and to inspire others to help themselves. It feels good to be part of something that sparks hope and discovery. Be well on the journey.

Day One…

I’m back to “Day One” I am over my Lifetime Goal by 4.2 pounds, and I would like to lose 11.4 pounds in total. It may seem like a mistake or strange to make the first words of this post, be about “the numbers” because WW is about more than weight loss. This journey is about choices, beliefs, planning, and empowerment – however, it is also about maintaining and losing weight. The numbers don’t define me, but they do help to focus me. Does that make sense?

Here are somethings I’m thinking about after my WW workshop:

  • Bob has lost 102 pounds over the past 72 weeks. He shared how he keeps it fresh by finding and sharing recipes. Another important part of his success story involved our community. We help each other. There is so much good in our community and like Bob, I appreciate how valuable it is to my life. Listening to him this morning was a real gift to me – it was what I needed to hear.
  • Joan had an important discovery that after she gave up Milano cookies she has been consistently losing weight. She is down over 7 pounds. She examined a pattern and made a meaningful change that is getting her closer to her goal.
  • Bonnie talked about the importance of setting small goals – and she is exactly right about that. I know that setting small goals help me.

My goal this week is to cut out added sugar.

Jenn Hayhurst

How Sweet It Is… Instead of eating added sugar I will…

SatExplore your reasons for cutting sugar and reflect.
SunGive one little word (OLW) for sugar cravings. Why?
MonWrite one memory in detail that involves eating sugar.
TueWrite a list of alternatives to a sugar filled dessert?
WedTake a picture of something “sweet” and write about it.
ThuRead an article about sugar and respond.
FriReflect on your week without sugar: What did you learn?
Explore your reasons for cutting sugar & reflect

This is all subjective but I think eating sweets makes me hungrier. One thing for certain is that eating sweets uses up a lot of my SmartPoints balances and that is not helpful. I also think it’s important for me to select a goal that is finite this week – one that I either accomplish or don’t accomplish. I want to give this goal my full measure of devotion. I need a good goal – think this is the right goal fro right now.