On January 1, at 225, a set a somewhat simple goal – at least for me: just stick to what *I* consider ‘acceptable foods’ and that’s about it – not portion control, calorie-counting, exercise, nor worrying about net carbs, fat percentage or protein. This point of this being only to work on one ‘willpower challenge’ at a time – the first being my food choices – and once I had a handle on this, then move on to other challenges.
The last few months were ones where I let myself reacquire a number of bad food habits – mostly too many carbs. I love the things, really – I just can’t eat them and feel good, nor keep off weight.
So, instead of plunging headlong into some strict, self-punishing diet, I wanted to start slow and ease myself in to a change of eating habits that focuses on the pleasure of the foods I can eat rather than the feelings of deprivation from the ones I can’t.
So how have my first few days gone?
Well, following the above approach I am 220 lbs. as of this morning. I don’t see this as any amazing feat as this is most likely water weight,. nor was the number on the scale my focus so far (though it’s nice seeing it move in the right direction): my focus was on food choices.
Despite a few bumps in the road, I think I did OK.
- Coffee, either black, with cream, or coconut oil was part of my daily routine already and little changed here. By any measure I drink too much of the stuff, but a reduction here is a challenge for another day.
- For New Year’s I cooked a (slightly modified) recipe from a Jamie Oliver cookbook: leg of lamb covered in rosemary with roasted eggplant and red onions which were then put into a from-scratch pasta sauce with parsley, oregano, balsamic vinegar, extra virgin olive oil, and some chili powder. This was a winner of a recipe and the sauce might become a staple – I’ll have to play with this one more.
- Eggs, either fried or nuked: with a few minutes before a conference call I nuked an egg with some cheese in the microwave for a minute, gave it a stir, then nuked again for a minute, then put on salt, pepper and Tabasco sauce. That was not bad at all – I’ll have to remember that trick.
- I made a batch of eggplant pasta sauce with strained tomatoes, leftover eggplant, parsley flakes, oregano, onion, minced garlic, chili powder, balsamic vinegar, and olive oil for my daughters to have with pasta. It was so good I took some the next day, put maybe 2 ounces of cheese on top, microwaved for 2 minutes and stirred in the melted cheese and used it as a dip with pork rinds, then had another bowl I ate like a thick soup. Another trick to remember.
- My wife had made a stir fry from some of the lamb along with celery and tofu and I had maybe 2 cups of that.
- Last night was sashimi night and I had raw tuna and scallops, as well as shrimp and two stir-fried dishes with chicken: one with zucchini and one with lotus root. There was also a miso soup with chicken, tofu and Chinese cabbage
- Along the way I have been drinking unsweetened almond milk with a few drops of EZ-Sweetz (pure sucralose) as a means to eliminate my milk-drinking habit and it has done the trick – I love the stuff. It also works to satisfy the sweet tooth and I find the stuff surprisingly filling – I might try a habit of having a cup before eating and seeing if it helps with portion control in the future..
- There was also some Greek yogurt, dark chocolate, macadamia nuts, and breakfast sausage along the way.
The above did not feel like deprivation and all the ingredients were acceptable, though I tend to steer clear of tofu and the soy sauce might have had some gluten in it, neither indulgence is the end of the world.
My failures both happened at night, fatigued and stressed.
- As I was putting away the pasta I made for the kids, I had a bowl. It was late, I was cleaning up, and it happened before I knew it. Not much thinking was going on at this point: my prefrontal cortex had already gone to bed.
- A similar situation on another evening caused the disappearance of some Lindt Chocolate balls and a Xmas cookie from a batch sent by a friend that arrived in the mail that day.
I’d say on the whole I did OK. The only thing to do about the failures is to keep practicing to stick to the acceptable food list and when the habit becomes ingrained I won’t need my prefrontal cortex to navigate around these hazards.
As to the mental techniques of ‘surfing the urge’ and ‘in 10 minutes’, I used the first a lot and the second a few times as well. Perhaps because I had a long list of forbidden items I was avoiding and the New Year’s started with the stress of a broken washing machine, a 9-day wait to fix, and frenzied attempts by my wife and I to diagnose the problem and fix it ourselves to avoid a rapacious bill and have clean clothes, my primary cravings were for wine and, oddly, cigarettes – since I have not smoked in more than 6 months (I took it up briefly after quitting for 14 years). It’s as if the cravings for the recently prohibited goodies brought to the surface other prohibited goodies that I’ve been abstaining from. I found myself planning the route to the store with the cigarettes, then to Trader Joe’s for the wine, but the craving passed and I went on with my life without ciggies and wine.
It’s only been 4 days so I think I’ll continue with the current approach a bit longer before I move on to the next challenge.