Archives for posts with tag: intuitive eating

One morning my husband and I made scrambled eggs.  It was more like I was cooking them after he scrambled them.  He is an excellent scrambler.  When he is finished scrambling the eggs they always look almost artificial to me.  They are shockingly uniform in color.  Whenever I scramble them there are usually bits of white here and there which does not bother me much.

After I cooked them and plated them we noticed that there were small black bits in the eggs.  Neither one of us had put pepper in the eggs.  It made me go back to the pan that we used.  Sure enough, the Teflon (Polytetrafluoroethylene (PTFE)) coating on the pan was beginning to come off and went into our eggs!  I know that the coating is supposed to be non-toxic (unless you are Avian!).  I am not a bird, but even so I decided to go back to my cast iron pans.

My mom gave me all of her cast iron pans probably 10 years ago.  She has arthritis pretty bad and they can be heavy especially armed with food.  I used my cast iron pans quite a bit, but I still would use my Teflon coated ones the majority of the time.

They come in all shapes and sizes! Here is a sampling of the pans I have.

My favorite one is this little guy.

My mom would always make my breakfast in it before I went to school, whether it was eggs, little pancakes, or French toast!

Some of the pans I have were even used by my grandma!  She made my mother food in them!  I hope they last long enough for my daughter to cook for her family in them.  I find them easy to use and care for.  If you can get your hands on some of your relatives pans, I highly reccomend that you do! Here is what works for me:

If they are brand new you will need to season them.  This may sound complicated but basically you are just going to bake the pan in the oven with a coating of some type of oil on it.  I like vegetable shortening the best (I tried olive oil with bad results.  I’ll have to try it again because I like the idea of it better.)

Once seasoned I maintain it by doing the following:

  • Avoid using soap-clean with water only when possible.  Sometimes kosher salt on a damp cloth is enough.
  • Clean the pan immediately after cooking.  Remove the food and wash the pan!  It makes cleaning easier.
  • When clean, I like to heat it up on the stove top and wipe it out with shortening.  Once it all melts on the pan you can shut off the heat and wipe out the excess.

That’s pretty much it!  One bonus to the pans is that they can add small amounts of iron to your food.  Many people could benefit from that.  I’ll take a bit of that instead of Teflon any day!

In the background of the small cast iron pan you could see my cupboards.  We have been in our house for 12 years (in August) and things now need to be updated and replaced.  The cupboards are oak and they look(ed) a bit worn.  Not warped or anything, it’s just the finish that has worn off.  Another thing that bothered me was that they were trimmed with fake wood.  My husband was willing to purchase new ones, but I just felt bad for the oak.  It bothered me when I thought of ripping them out and just throwing them away.  So, I decided to tackle re-finishing them.

I have been working on it for about a month here and there.  I choose one area, remove the doors and hardware, and begin the task of stripping the old varnish off, sanding, and painting on new polyurethane.

Here is what they look like with the old finish (like the gold hinges with bronze knobs!  I tried painting the knobs a few years ago and it did not work out too great.  They peeled and I never got around to the hinges. :))

This is what they look like post stripping:

I complete one area and then move on to the next.  This is nice because my kitchen does not feel completely torn apart, and I get to see the effort that I am putting in is worth it.

Here is the finished product!

I have found new oak veneer that I can trim them out with, which gives me the solid oak look I always wanted and now I am getting the new finish I needed!

You can see the sides of the cabinets are in fake wood which is what I did not like.

I did buy new hardware which is slightly annoying because the new hinges look identical to the old (but are stainless steel not shiny gold of the old ones) but are just a bit off so that I need to fill the old holes with glue and toothpicks and drill new ones!

It’s a process but it is going good!  I am about ¾ of the way finished.  Next up will be new counter tops, hood fan, a sink, and painting too!  We replaced our refrigerator with a new stainless steel one (the old one was on it last legs and we wanted to replace it on our time not when it decided to die!) and now the white stove and dishwasher are staring at me.  In time they will get replaced too.  🙂

Here are some cookies my daughter and I made (decorations don’t stick too well to chocolate chip cookies.  :)).

We made them with dark chocolate chips.  I wanted to make cookies or a cake or something for Valentines Day, and thought I should wait to make them but the chocolate chips kept calling to me so I gave in.  It was a super cold and snowy day today so baking was almost a requirement anyway!   We will just have to make something else for Valentines Day too!  We used the good old Toll House recipe (shh don’t tell, we used Ghirardelli chips!).  I was inspired to make the cookies by a blogger named Alexandra.

She made them using the new Toll House dark chocolate recipe which I checked out and it’s the same as the old original one, it just uses ¼ cup less chocolate chips!  Go figure!  So I did leave out the extra ¼ cup.  My husband did not care for the dark chocolate in them, but he is not exactly a dark chocolate fan.  My daughter thought they were fantastic!  She is a dark chocolate lover like me.

This was sort of a test of my intuitive eating skills.  I said it was a good day for baking, and it was, but I also wanted to put my newly found skills to work.  Normally when making cookies, I would eat half the dough, eat 5 cookies after they came out, say what the heck and move on to ice cream!  The act of baking always felt like a trigger to me.  Today I made them after I had dinner and was full.    So, I knew I was not vulnerable (ravenous) and did not think it would set me off.  I still have not had any cookies or dough yet.  I am just not feeling like it.  I am still full from dinner and it’s not appealing.  I know they will be there when I want them and they will be great!  I think most of my binge eating problem was never having enough good food in me to feel satisfied, and then I would taste something like cookie dough and my body would make up for it.  I really feel like I am on a roll with intuitive eating!

That’s enough of my intuitive eating talk for a while.  It may get old to you but it’s pretty amazing to me that it is working!

Have a great night!  I will talk to you soon!

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Hello,

It’s been a while since I have written.  As you know I have been working on intuitive eating.  I read a book about it back in July of 2011 and it spoke to me.  I have been working on it ever since.

I had many times since reading it where I felt out of control and thought it was not working.  I had to go back and re-read the book (which I checked out from my local library) and it helped.  Before reading this book, I always thought there was something wrong with me.  I could not understand why I ate the way I did.  It was all or nothing with me.  My husband did not think I had anything wrong with me.  He said I have been like that ever since he has known me.  He always thought that since I maintained a healthy weight I was ok.  For someone who has never gone through it, it’s hard to understand.

Each time I had a binge episode it was due to being restrictive in some way:  Keeping my calories to a certain number, eliminating food groups/types (gluten, sugar, etc), signing up for food/health challenges.  Sometimes I would have a trigger and just not care.  I would give in knowing exactly what I was getting into and doing.  I have totally given in to the intuitive eating idea.  I can see how it takes time.  Little by little I have allowed myself to.

First I dropped my food checklists, I stopped measuring food so much, and I have stopped weighing myself often (several times a day).  I have been weighing myself about 2 times a month.  This has been the biggest thing for me.  I did not think I would be able to give up this one.  My weight has pretty much held steady for about 6 months (I fluctuated a bit with the holidays and my thyroid dropping, but have come back to normal with normal eating not restricting).   It’s nice not seeing the fluctuations from day to day when you don’t  weigh yourself often and wondering what is causing it (even though I know it is normal to fluctuate due to water retention, glycogen stores etc.)  I don’t use the numbers on the scale to celebrate a weight loss or send me into a calorie restricting mode from a higher number.  I am able to listen to my body and give it what it wants.

Some days I eat no meat, some days I do.  Some days I fill up on veggies and fruits and other days I need my bread/carb fix.  Some days I need candy or sweets, other times I don’t!  Some times it’s a bit of everything.  It’s so interesting.  I am eating like my 3 year old.  I am sure I have a ways to go.  Ideally I have always liked my weight at about 5-10lbs lighter.  I am curious to see if eating this way for a year or so will get me there.  Like I said I have had some bumps along the way so without the bumps I wonder what will come.  It’s possible that I am exactly where I need to be, a healthy weight for me

I am feeling balanced with my food.  Now exercise.  I have had problems in the past with my IT band causing pain in my knee.  As a result, my running was put on hold.  It allowed me to try other activities and forms of exercise.  As my knee got better I started to run more often (three days a week) and doing Tabata/circuit (three days a week) workouts.  I was doing what exercises I liked the best.  I even took it a step further and recently tried training for a marathon.  Not the best idea for me, but I was so excited about it.  I got through two weeks and my knee is now mad at me once more.  During those two weeks I felt mentally awesome, but I should have been listening to my physical body.  So with food I think I have found balance (In the past even claiming that has sent me on a binge, but it feels different now, I’ll be ok. J) but now I need to get it with my exercise.  I am taking it easy this week.  Lot’s of stretching, icing, ibuprofen, and some strength training.  No running for now, maybe next week.  This recent strain on my knee opened me up to listening to my body in other ways.  Over the past few days, I have left my exercise feeling better than when I started (my IT band was very tight when I started the workout and loose after), not overly exerted and having an extra sore knee which sometimes I am guilty of.  Just because I am not working out as vigorously this week does not mean I will gain weight.  It just means I will eat less.  I am learning that the body is brilliant and you can trust it.

I also have been feeling very angry about commercialism.  Someone always wants to sell you something.  Everywhere I go!  I can’t even pump gas anymore without a TV on the pump telling me I need to buy something!  I paid cash for something at a store and had to answer several questions on the debit/credit keypad related to my shopping experience and my potential to refer someone to the store!  It’s too much!  There were times recently when I felt like I could really use the advice of a professional in the area of intuitive eating.  I looked into various areas of it and decided I did not have an extra $200.00 for a 45 minute session or money to spend on the other options.  If you have some great information, and you know how to help someone, should it cost that much?  I am not judging, it just left me feeling very disappointed that I could get help if I spent a bunch of money and realized that I was the one that could help myself with advice from the book which I checked out for free and read.

So I am sharing my story in hopes that it helps someone else.  I found out about intuitive eating on another persons blog and it has helped me tremendously.  I am not a doctor, a dietitian, or a psychologist/therapist, but this is what has worked for me.  If you need to seek the help of a professional, please do.  For me it was more of making my self do the work suggested in the book little by little.   It’s been a long road for me and I feel so much better and I know I will continue to.

Editors Note:  I wrote this last week.  I did make it through the Super Bowl and ate normally.  I also got a phone call this morning from my endocrinologist saying that my thyroid is still too low.  They increased the dose of my medication.  This is good because I have been feeling lazy and cold again.  Now I know there is a reason for it!  J  I also have recovered from my marathon attempt.  My knee IT band is tight again but not with the pain that I had last week.

Here are some of the dishes/items I have been eating lately.  You can see a wide range of foods from meatless meals to meaty hamburgers.  The important thing for me is to eat when I am truly hungry and to stop when I am full.  It sounds very simple for some, but for others it’s a bit more complicated.

Chicken Stir-Fry!

Sometimes you just need a burger!

A salad with spinach, berries, feta, and balsalmic vinagrette.

Multi-grain bread stuffed with Gouda cheese.  A new obsession of mine!

Hearty beef and barley soup.

Veggie and berry platter.  So good and colorful!

Chicken curry on white rice.  What a nice change up for me!

That’s all for now.  Have a great night and I will talk to you soon!

Today we took the dogs in for their yearly check-up and shots.  We dropped them off at home and went to the library, out to get me new glasses, and to grocery shop a bit. We were gone for quite a while.  I had some snacks in my purse.

I had a granola bar and a 1/4 cup of trail mix.  It was good but I really had planned on eating dinner before having a snack, but I was hungry so it was my only option.

We got back and I was still stumped.  I had some more of my rice chips (I love these!) and made myself stop.  I had a reasonable amount but I wanted to eat a meal not snack my way through it.  I ended up making an oven fried fish sandwich for dinner and left it at that.

He was very tasty.  I did not eat anything else for the rest of the night.  Ok, a bite of my husbands bagel and only 5 M&M’s , and a prune my daughter would not eat, but that’s it I swear!  🙂

I am still doing pretty good.  I had one of those days where being a mom was not so fun.  I wanted to make and eat dozens of cookies and the bag of M&M’s, but I was full with food and I resisted (the urge to make junk and eat it also passed).  The M&M’s did not set anything off either.  I really only ate 5!  I chalk it up as a good day!  I want to go for less “chipy, snacky, bite tasting” stuff and more actual “food”, but nothing sounded good today except for what I ate.

With intuitive eating I guess it’s mostly trial and error and eventually I will find what works best for me.  I just need to take it day by day.

I hope you had a good day and a great night!

This morning was off to an early start.  It was the first day of my daughters new dance season.  This is her first year of ballet.  She is three and loves dancing!  I don’t know where she get’s it from because I am a sports person.  I wanted nothing to do with pink let alone dance and she seems to revel in it.  🙂

So far she seems to be artsy.  The things she comes up with astounds me sometimes.  We walked out of the mall on a very hot and muggy day.   It was super humid and near 100 degrees.  As soon as we stepped out of the shade into the sun she said “The sun.  The sun cuts me and eats me.”  What kind of two and a half (at the time) says stuff like that?  I guess mine.

Anyway,  I had to get moving early.  I did my Gabby Reece Group Circuit Workout 15.  It was a good one as usual.  I was also happy that I did the workout and was back up to my normal number of reps per minute.  I am not sure what my deal was (maybe my Monday’s eating) last week but I felt completely awful and weak.  I think I am almost back to normal again.

I showered and got some breakfast.  I hate working out on an empty stomach but I take thyroid medication which prevents me from eating for an hour afterward, so with my time constraints I did what I had to do.  My breakfast today:

Uncle Sam (half original/half strawberry) cereal topped with frozen banana, frozen blueberries, and 50/50 mixture of unsweetened almond milk and skim milk.

I love this combination.  It freezes up and you have to chop it up with your spoon and it softens and makes like a soft serve ice cream with granola in it.  So good!  You will probably see this quite a bit lately.  It’s my new thing.

After breakfast I threw out my checklists.

Ok threw out is an exaggeration it was more like fold in half and put it to the back of the cupboard.  I am not using it anymore.  I am working on intuitive eating to the fullest of my ability now.  Lunch tested me.

For lunch I wanted a few things.  A salad, cottage cheese, and a PB & J sandwich.  I immediately thought “I can’t!  It’s too much!”  Then I had to think how stupid it sounded and told myself that I did not have to eat giant portions of each.  I made the salad and wanted cheese on it.  Then I thought “If I have cheese on the salad then I can’t have the cottage cheese!”  Silliness again!  Have both!  So I did.  Here is what I came up with:

Salad-spinach, balsamic vinaigrette, pear slices, aged cheddar cheese, red onion, and dried cranberries!  So good!

I decided to plop  a bit of cottage cheese on the side.

I also made half of a PB & J on sprouted bread.

I can not tell you how much I enjoyed eating what I wanted.  I am full and happy.  🙂

Today is not only the first day of dance for my daughter but my first day back at volleyball for the season.  I have been playing on this team for maybe 17 years now!  Is that possible?  I was 18 or 19 when I started.  Wow!  I guess so, since I started the team after my college career ended.  I am excited for that.  We play my cousins team tonight so we better win.  🙂

I hope you had a good morning and a good day too!

Talk soon!

Hello!

Today I was focusing on intuitive eating.  So that means eat what I want and stop when I am full.  I know I have talked about this before, it seems so simple but I was not quite in it all the way.  I think I am ready to do the work and see how it is for me.  After Labor Day, it made me realize that what I was previously doing was not entirely working even if I do maintain a healthy BMI and bodyweight.  I do eat “healthy” and I like to eat that way, but I notice that I can take it a bit too far and then it backfires.

Here was my day:

Breakfast:  Uncle Sam Original with frozen blueberries, frozen banana chunks, and 50/50 unsweetened almond milk and skim milk.

Lunch:  A whole wheat tortilla burrito made with brown rice, black beans, cheddar jack cheese, spinach, tomato, onion, and sour cream.  On the side some salsa, red and green which I dumped on top.

After a couple of hours after lunch I ran three miles.  After my run I stretched and ate a snack as shown and listed below.

Snack:  An apple and PB

Dinner:  Salad-Garden with ranch (not shown, it was eaten too quick 🙂 ), bread sticks, and Pizza!

This place makes the best bread sticks!  We often wondered if they do that good on those how would they do with pizza?  They did great!

I also had a half-cup or so of extreme moose tracks ice cream.  I did not snap the picture, but I can honestly say it was one scoop and I felt ok with that.  It did not trigger anything.  I am sure it was because I was full on food and satisfied with what I was eating all day.

With intuitive eating there are no “bad” or “unhealthy” foods.  I needed to revisit this concept.  When eaten in moderation you can eat what you want and be satisfied and be healthy.  What  is the point of being super strict with yourself every day if it leads to overeating on occasion to make up for it?

So here we go again.  I am going to fully give it a go.  I did this on vacation and you know what? It was ok.  I had no scales to step on, no measuring tape, and no dietary check-lists of food groups to check off.  I just ate like I wanted to and when we got back I noticed my weight held steady.  It was a good feeling.

Exercise I have that down pretty well, eating is what I am working on.  Is there anything that you are currently working on?

Have a good night!

Hello!

I hope your Thursday morning went well. My morning was a bit early! It started with Greek yogurt at 3 AM!

I went to bed last night thinking that I might be a touch hungry. I did not feel “hungry” just  an “empty” feeling maybe? This intuitive eating is not all that intuitive sometimes for me. I just went to bed anyway and I fell asleep pretty quickly. I woke up 2 AM with actual “hunger” this time. I hate when I do that! It’s going to be one of those challenging food days.  I don’t want to overdo things like Monday.

Nothing sounded good that early in the morning. I laid there and could not go back to sleep so I decided to eat some yogurt with honey on it. That seemed to do the trick!  I slept until 7:00 AM.

After a while I got hungry for breakfast and oatmeal was my go to.

I ran on the treadmill (rain!).  I ran three miles and I had something going on in my right calf of all things.  They never give me problems!  Then my bad knee felt vulnerable.  I decided it was time to walk.  I walked the last mile and then stretched and iced.  Time for lunch!

I had my favorite salad and a mashed sweet potato this time.  Sorry it may be boring to see it again, but it’s good and easy to put together!  I only have enough chicken left for maybe one more go at it.  🙂

It has some dried blueberries this time too!

That is the last of my cooked sweet potatoes!  You probably won’t see them tomorrow, uless I decide to make fries out of some.  🙂

After a while little things started to irritate me.  I grabbed the last of my almonds from yesterday and began to nibble.  This is a hard one.  Is my blood sugar low so I am easily irritated and I need food, or am I just angry and I am about to emotionally eat?

I know this probably sounds ridiculous, and like I said intuitive eating is sometimes so challenging for me, and other times I think I have it down completely.  I went with the first one and decided I needed to eat something in order to prevent me from nibbling on everything in sight.

I had something I have never had before.  It is a hot 10 grain multi-cereal.  I sprinkled on some flax seeds, chia seeds, millet, and drizzled on some grade B maple syrup.

I loved this!  It was filling and my mood improved, and it also reminds me of a spiral galaxy.  🙂   I am trying to eat more meals instead of snacking.  Let’s hope I can keep this up!

Have a great afternoon and I will talk to you soon!

 

This morning I did my circuit and made a few goals. I kept them up! I had three full meals and I thought not too many snacks until I looked at my photos. Who am I kidding! I like to snack, and they were all healthy.  Not at any point today did I feel the least bit over full, so I feel like it was a good day.  I even had some fun in the kitchen and made bread!  Yeast bread!

Here is my day:

Snack 1: Apple and cheese. Tasty!

I worked on making my bread dough and put it in the bowl to rest and rise.

I cleaned the house some more (floors, laundry) and had snack #2 Greek yogurt and honey!

My multi-grain bread dough rose and was ready for formation!

You can see he has more than doubled!  I made one loaf for sandwiches and dinner rolls out of the rest.  I had a dinner planned for my husband that included all of his favorites.  My parents were able to come for dinner too.  It was a great way to start off a three day weekend!

All ready for rise #2!

I got hungry again and started dipping into my unsalted peanut jar and had maybe 2 TBS of them and I made myself stop and eat some carrots too (sorry half is missing).  Then I went on to graham crackers but I stopped and still was hungry when dinner came around.

Oh my, dates too!  I forgot about those.  They came after the carrots and before the graham crackers.  I ran out of walnuts and moved on to pecans and chocolate dusted almonds to stuff them with.  It’s just not the same.  I need my walnuts tomorrow.  I need lot’s of things tomorrow!  It was the last of my carrots too!

Finally it was dinner time!  Here is what was left over.  It was mashed potatoes with beef gravy and slow roasted beef chunks in it.  On the side was canned green beans and canned corn.  He grew up on eating canned vegetables and he mostly prefers them to fresh.  I have to give in once in a while.  🙂  It was all very good.

We also had my bread rolls too!  Here is what was left.  I sent half home with my parents since they enjoyed them so much!

Here is a picture of the beautiful loaf of bread I made.  It turned out great!  I love how tall he got and how lovely the dark amber color is as well!  I put flax seeds, millet, and sesame seeds on top.  I can’t wait to cut into him tomorrow!

That’s my eats for today!  I feel good!  Like I said it seems like a ton of food, but I never once felt too full!  I am experimenting with listening to my body and letting it tell me what it needs and not what I think it does.  I can always step it down if I feel like I need to.  I am just trying to eat more daily so that I can see if it helps me avoid overeating periods.

Baking bread is something that I love to do!  If you have never done it, it may seem like a lot of work, but it is mostly passive.  You have to wait around quite a bit and have to start it early in the day in order to have it ready by dinner time but it is totally worth it.  One day I want an outdoor bread oven!  It’s on my list of wants and in the early planning stages.

Do any of you bake yeast type breads or have you before?