revisit & revise

collection of forks with vegetables and fruitLast week I talked about putting your fork down, which then led me to revisit the concept of not putting food in my mouth when I have food in my mouth (if there’s food in your mouth).  Sometimes we’ve made changes and found strategies that worked, but over time, we may have drifted away from using them.  It’s now time to go back and revisit one strategy, change or idea that worked for you.  Put it back in play this week.

In addition to focusing on putting my fork down and finishing my food one mouthful at a time, I’m looking at my habits around what and when I drink.  In the morning, I drink coffee, and that’s not going to change (at least this week), but I do want to revise what I reach for in the late afternoon.  As the days transition into summer, it’s time to make water more exciting than my other options.  I could drink more water by:

  • Adding mint leaveswater with mint, cucumber, and lime
  • Adding fresh or frozen berries, cherries, or other favorite fruit
  • Choosing mineral water with a slice of orange
  • Adding cucumbers
  • Making flavored ice cubes from fruit juice (I miss my lemon tree!).

 

What change or strategy will your revisit?
What habit or behavior could you revise?

 

Organizing Ideas for choosing water

Pull out your favorite pitcher and fill it up in the morning.  Either place it front and center in the refrigerator (blocking your previous beverage choices) or put it on the counter with your best water glass.

Prep the mint, cucumber, or fruit ahead of time so that’s it’s easy to add.

Challenge family and friends to find refreshing and tasty zero-calorie ways to liven up your summer beverage.

Track the amount of water you get each day or gain awareness of what’s in your other options — drink up.

let go of your fork

Put your fork down between bites.  I don’t know how many times I’ve read that strategy for losing weight.  And I always gave that advice a nod and a ‘yeah, yeah’, but I never really tried it.  I always thought of it as a behavior or a habit that I couldn’t quite change.  But that changed when I read The Jean Nidetch Story by Jean Nidetch:

…people who are overweight still do the same thing.  They hold on to the fork all through a meal.  They never let go, because they’ve never learned how.

When I read those words, the light came on.  I realized that, for me, holding on to my fork was more of an emotional attachment.  It was a security blanket that I wouldn’t let go.   No wonder I’ve had such a hard time putting down my fork.  It wasn’t about changing a behavior, it was about changing my thoughts.  It was about overcoming that emotional attachment and seeing the fork as a tool for eating rather than as my Excalibur against life’s pain and frustration.  I will again be practicing letting go of my fork at least once each meal this week.

Can you let go of your fork this week?

 

Organizing Ideas for letting go of your fork

If you are eating with someone who eats slower than you, you could make a game or challenge yourself to:

  • put your fork down if you see their fork down.
  • sneak a peak at their plate when you’re half-way done and wait for them to catch up.

You could use your non-dominant hand to hold the fork.  I’m thinking that this would not be a good one to try in public initially.