1. The meal has to fit in the bowl, up to the rim. I can, however, go beyond the rim with fruits and vegetables.
If I'm eating something with veggies (for example, salsa with chips or a salad with dinner) what I'll do is measure the non-fruit/veggie in my bowl but will enjoy FULLY these healthy yummies. I do try to keep this to a minimum though as I really do try to stick to my 20 minute rule between bowls. If I can fill up more on salad 20 minutes before my meal and eat less of the heavier portion of my meal, that's ideal.
2. I can eat whatever I want.
When I prayed for an eating regimen that would suit me, God understood that it's been the restrictions of the past that have done me in: no carbs, no fat, NO WAY. Of course, I have to be reasonable. I know there are CONSEQUENCES for what I choose to put in my baby bowl. Would I eat an entire baby bowl of peanut m&m's? Of course not! (Even though I may want to sometimes!) I know if I did, it would slow my efforts. I have absolutely eaten things that weren't the best choices. I will continue to do so, especially with all the birthday parties we're invited to! (Michelle likey the cake! -- I just don't eat as much as I used to!) What I'm hoping to see though, as I progress through the BBE, is that the ratio of healthier food will increase and I'll learn some things on the way that'll stick!
This guideline also helps me to take food off the pedestal I've put it on all these years. I always want the thing someone tells me I can't have. (That's a whole other blog, people.) When I know I can eat what I want I don't have to THINK about it anymore.
3. I can have more than one bowl of food but I have to wait 20 minutes between each bowl.
20 minutes is the amount of time it takes for your body to figure out if it's full. This guideline gives me that opportunity. The key is making sure your expectation is focused on the right thing. BE in your 20 minutes with the anticipation you're NOT going to want more food. I do my best not to sit in the 20 minutes as a countdown to my second helping. More often than not though, I really am satiated at the end of 20 minutes. It has surprised me how little food , compared to what I USED to eat, really does satisfy and I don't have that gross feeling afterward.
4. I have to chew the food as close to a liquid state as possible.
As I shared in Day 2, thoroughly chewed food makes it easier on the esophagus, stomach and intestines. Truly, the whole digestive process. Another added benefit is that it makes your food last LONGER. Before the BBE, I would chew food 2 or 3 times before swallowing. Nowadays, it's closer to 15 times. When you eat out of a baby bowl, it would be easy to finish your meal in just a few minutes if you're sucking it down. Doing it that way, you'd probably feel like you didn't get enough food. Chewing longer also ties into the 20 minutes it takes for your body to feel full. This guideline requires you to be THOUGHTFUL during your meal. You'll get to taste it, savor it, and DINE...not just eat.
5. Only water.
So many calories are added through our beverages. There have been a few instances I've had alternative drinks but really, anything but water should be treated like food, waiting 20 minutes. I don't always do this but if it's got calories, it should get treated like a baby bowl food. Not only does water keep you hydrated, it also helps with digestion and flushing fat cells. Yes, please!
Recording Meaningful Movement: I really can't stand the word exercise. I want to record what matters to me, whether it be time with family and friends or time in the gym, that moved me toward my goals. My goal is to lose 2 pounds a week so I know in order for me to do that, I have to MOVE. This also ties into the second guideline, "I can eat whatever I want." If the potential consequence of a jelly doughnut is that I don't meet my goal, I do my best to ramp up my movement so it does minimal damage. Seeing how much effort I put into movement also keeps my jelly doughnut eating to a minimum.
Recording the Food that Fits in a Baby Bowl: Just the anticipation of knowing you're going to have SEE what you've done can help deter extra calories. The other part of this for me is it shows me where my opportunities are. I have a LONG way to go after over 30 years of bad habits and bad eating but I'm willing to learn.
Meaningful Movement: Strolling on the beach looking for seashells with my baby girl and 30 minutes doing stepladder on the treadmill.
Foods that fit in a baby bowl, Day 27:
-Panera: 1/2 a sesame bagel with butter and 4 bites of a bacon spinach souffle
-Eagle's Wings: 1 chocolate chip cookie (It was Children's Day today!)
-Fresh Market: Samples of fresh orange juice, Spring coffee (caramel and butterscotch) with cholesterol free cream and raw sugar and two different chicken salads (One with grapes and a rotisserie kind with celery. I didn't finish either one.) ---Lord, I love sampling...
-4 whole grain tortilla chips with homemade chunky guacamole (avacado, lemon juice, garlic, tomato, red onion and garlic salt)
-2 homemade flour tortillas, one with cheddar cheese melted on top
-Whole grain tortilla chips and homemade chunky guac
NOTE: I measured the chips but went to town on the guac!
-Lenten fast: dinner
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