want a PEERtrainer log?
subscribe to this in RSS 

Tuesday, July 8 
sarah1234's daily log

 Last posted Tue. Aug 15, 9:33am

Upcoming running events:
7/4 and 7/5: Bluegrass 10,000 10k in KY (DONE!) and a Run for Recovery 5k in OH (DONE!)
8/1 & 8/2: Trophy Race 5k (Denver) and Rocky Mountain Half Marathon (Estes Park), Colorado
8/30: Heartland Half Marathon, Jasper, IN
9/1: (thinking about) a 5K and 10K in TN
9/27: (thinking about) a half marathon in TN
Fall, a couple of marathons and half marathons TBD
New Years Eve and Day (thinking about) a 10k in NV, a 5k in AZ
1/11/15: Disney Marathon, FL

35 5ks in 18 states
19 10ks in 15 states
25 half marathons in 18 states
27 marathons in 27 states
(13 State "Bingos")

my notes
Beck Day 30: Stay in Control When Eating Out. This chapter asks us to set a date this week to practice eating out. Since I eat out at least once a week anyway, I'm not going to do this as a separate experiment. However, when I'm on a diet, I tend to go with "safe" restaurants -- ones that I know offer options that are under 600 calories. More and more of them do, and if it's stated on the menu, it makes it a lot easier.

But sometimes you have no clue how many calories are in a restaurant meal, or you eat at a buffet, or what you really want is not one of the calorie-controlled items. Or you are with a friend, and it is your tradition to eat and drink quite a bit when you get together. These are the challenging situations that make eating out hard for me.

A couple of tips I got out of this chapter: 1) When you eat out, plan in advance that you are going to eat up to 25% more than you usually do. If it doesn't happen very often, this won't show up on the scale. 2) This is clever -- when you have eaten what you planned to eat, and there is still food on the plate, put your silverware on the plate so that the handles touch the food. Then they are messy, and you're less likely to pick them up and start eating again.

Beck lists a bunch of other things you should do, too numerous to list right here. They are organized into two categories: planning to eat out, and strategies to use while you are there. Some of them are common-sense bits of advice that I have read in many other places, such as: have a look at the menu online before you go, and decide what you are going to order. Other bits of advice are relevant to the cognitive therapy techniques that this book is based on, such as: anticipate your sabotaging thoughts, and be ready with Response Cards. If necessary, excuse yourself from the table to go and read them. (This is the kind of advice that makes me squirm, and yet I know that it works, so I shouldn't object to it. As I've said before, I haven't been doing the cards, but I think I will start using them in my second round through this book, as I help my literacy student. I should practice what I teach.)

I have a few eating-out tips of my own that are not in this chapter. For environmental reasons, I don't like the styrofoam containers they usually provide for leftovers, and I'm not a purist about it, because I do use them occasionally, but sometimes I have found myself eating the ridiculously large amount of food just to avoid using a styrofoam box. That is silly -- it would be better to let it go to waste. So I often carry a large, folded-up piece of aluminum foil in my purse. It doesn't take much room, and it's good for most leftovers, and it's recyclable. Yes, I'm weird -- when the food is brought out, I will pull out my aluminum foil and wrap half of it up to take home.

If I'm eating in a large city like San Francisco, where there is a large homeless population, and I know I will be walking past folks with my styrofoam box of leftovers, I will offer the food to someone who is asking for money.

If I have a salad, I almost always ask for dressing on the side, and I dip my fork in the dressing with each bite. This maximizes the taste while minimizing the calories.


Planned: I said I was going to run this morning, but I think it's not going to happen in time. Therefore, I will run tonight. There, I said it, so I have to do it. It doesn't have to be much -- I'm planning to run 9 miles on Saturday, and 3 other runs during the week of 3, 3, and 4 miles. So I'll probably do 3.


Actual: If I say I don't do any exercise other than running, don't believe me! I also do resistance training. Today I resisted running, and then I busted through and ran 3 miles.


Planned: Oatmeal, 160
200 calorie fruit & vegetable allowance
I will eat celery sometime this morning. I have a few sticks left.


Actual: 6 am: oatmeal. I sprinkled a little cinnamon on it.
8:30, unplanned: double serving of NF cottage cheese, celery. 160 c
I'll take it out of lunch.



Planned: 1 pm - In keeping with the theme of the day, I should eat out for lunch, whether or not my son goes with me. I'll keep it under 500. Then I need to go to the grocery store, because I'm out of fruit & vegetables!


Actual: Panera: Fuji Apple Chicken Salad, 550, and an apple
[1070] oops, oh well. No afternoon snack for me today.


Planned: up to 200 calories before my evening student.


Actual: 5:45 pm almonds, 100 c


Planned: 7:30 pm - Lean Cuisine plus other stuff up to 540 cal, plus fruit & vegetables


Actual: 7:30 - Lean Cuisine on spinach, 300
Cup a Soup, 45
100 cal Ritz snack mix


About Me

These are my motivations for getting to my goal weight (130s):
1) Hea... more >

Recent comments
more >
Posted By: pikaz1
9/21/2017 5:22:52 AM

Cám on vì thông tin h?u ích, tôi chia s? thêm more >
Posted By: thanhhoan
9/19/2017 5:22:31 AM