Exercise 2: Eating to be thin

1.  For me, some of the emotions that trigger eating are:

Boredom, frustration, avoidance, celebration, suppressed anger, grief, sadness, comfort.

Day 2:  I now know eating serves the purpose of fueling my body --  to do God's Will to the best of my ability while living a long and healthy life on Earth.  It is not to appease my emotions as listed above in red.

2.  On a scale of 1 to 5 -- 1 being Not Hungry at All and 5 being Literally Starving -- I've noticed that I eat when I'm truly hungry (3 -5 on the scale) about: 

70% of the time.

I am learning to feed my body at optimal intervals (every 2-3 hours) to fuel my body to keep a steady metabolism that burns at its best efficiency, i.e., burning up little logs (small meals and mini-meals) instead of throwing in big "logs"  (big meals) that end up as stored energy.

3.  Again on a scale 1 to 5 -- 1 being Very Slowly or Always the Last One to Finish and 5 being I Inhale My Food or Always the First One Done -- this is the average speed that I most often eat: 

3.5, although I am most guilty of inhaling my food at work because I do not create enough time spaces to eat my meals there slowly.  At home or in social activities outside of work, I am always the last one to finish.

3.0 -- room for improvement in this area.

4.  I ____ eat without even being aware of it. 

Always Often Sometimes Rarely Never

I will eat more consciously.  

When I eat now, I only eat, instead of multi-tasking, i.e., eating while I work, read, write.

5.  I ____ eat eveything on my plate.

Always Sometimes Rarely Never

One bowl of oatmeal which I would I have ordinarily eaten in one sitting without awareness has lasted for two meals and some leftover that I threw out.

I am learning to do more chewing and less swallowing.

6.  I ___ think of how food will affect my body -- both my health and my weight -- before I eat it.

Always Sometimes Rarely Never

I am now far more aware of how food will affect my body in a positive way.  "This will fuel me."  "This will keep my metabolism burning efficiently."  Instead of the usual negative thoughts associated with knowingly eating poor food choices but doing it anyway:  "This will make me fat." "This is loaded with calories, what am I doing -- I know better!"

7.  It is ___ for me to say "no" when someone offers me food.

Always Impossible  Very Uncomfortable Mildly Uncomfortable Easy

I want to learn to do this graciously and without insult.

8.  Some of the most common words that I use when I talk about food are:

starving, looking forward to, satisfying, delicious, `ono, love, mm-mmm

fuel, metabolism, satisfying, I will, okay, savor

Exercise 2:  Automatic Energy

1.  The last time I exercised before I began this program was 

the weekend before: walking. 

I've been biking and walking as I haven't done in YEARS.  I even hopped on the exercise bikefor a quick mile before breakfast this morning.

2.   Before the program, adding 30 to 60 minutes to my schedule for exercise was:

Impossible   A real pain in the rear  Inconvenient  Easily accomplished 

I am adding this time to my day -- EVERY day.  

3.  Before the program, the most common excuses I used for NOT exercising were: 

too tired, not enough time, makes me sweat, not good at it. 

There are no good excuses if I choose to remain true to my goals:  Happy, Healthy, One with God.  Slim, trim, fit!  105 and vibrantly alive!

I sweated yesterday when I went for my second 5 mile bike ride and it felt great.

4.  Before the program, I'd say, "I'll start exercising as soon as ___"

I'm ready. 

I'm READY!

5.  Before the program, when I'd think of myself exercising, I'd feel:

Like I should be doing something else that was more productive, interesting, important. 

I realize now that taking care of my body takes care of my well-being, my self-concept, and allows me to fulfill my goals.  Exercising IS being productive and it IS far more important than most things that I formerly prioritized as more important.  As for interesting, I am putting my creativity to making this so.  Two new exercise videos have helped.

6.  Before the program, if I could walk somewhere, rather than drive or get a ride, I _____ walked:

Always Sometimes Rarely Never

I like to walk, so I think I can certainly choose to walk to places I need to get to more than I did before.  Another excuse was the heels I wear at work.  I will keep a pair of walking shoes handier.

7.   Before the program, I always parked or asked the driver to park ____.

As far away as possible.  As close as possible.  Wherever.  I never thought about it. 

This was more because of time efficiency -- when I put other activities ahead of getting healthy.  With clarified priorities, I see this is easily changeable.  

8.   Before the program, if asked to join in a physical activity, like biking, hiking, dancing, I would:

think about it and usually do it.  I did not always jump right in, although I enjoy all three of those activities.

I will be better prepared by being dressed and shoed for these activities.  I will say, "Yes! Let's do it!"