I’ll admit it: I’m a picker. That frosting left on the cake plate? It’s mine. Bowl of grapes on the counter? I’m grazing all day. Edge of the casserole a little uneven? I’ll be slivering away. Many people have a penchant for picking, and there’s clearly nothing wrong with a taste here and there. But it’s a habit of mine that’s been on my mind more and more recently, because I’m not so sure it’s a healthy one.
What do I pick on? A mini-spoonful of nut butter, a small handful of Kashi, half a dozen almonds, a few chocolate chips, a sliver of bread- my concern isn’t the foods or calories I’m consuming, it’s way I eat them. I’d much rather have an actual snack when I get hungry mid-evening, but for some reason the picking always takes over, throwing off my hunger cues and leaving me frustrated.
While perusing some of the handouts in the nutrition office yesterday, I noticed that there was a lot of emphasis on the importance of setting attainable goals. Short term, action-oriented goals are far more effective than overarching ones that require lots of little steps. I’ve often told myself that I should stop picking and just make myself a real snack, but it’s much easier said than done. For that reason, starting today (a little late, I know) I’m going to set a mini-goal for myself each week. It won’t necessarily be health related- it might be about staying more organized, being a better friend, etc- but I’m hoping that it will help me to actually do some of the things I’m always saying I should do. For the remainder of this week, my goal is to stop picking all night, and prepare myself a real snack (or two, if I need them!) before bedtime instead. Now that I realize how silly the mentality behind my nibbling is, I’m ready to overcome it! Feel free to join me with your own goals!
* * *
This morning started off with the last of my TJ’s High Fiber cereal, plus blackberries and unsweetened Almond Breeze:
Afterwards, I headed to the gym for a Fitnessista lower-body workout. I did the following circuit three times:
- 12 front to side lunges on each leg
- 1 minute wall sit
- 12 step ups on each leg
- 12 sumo squat deadlifts (no resistance- my knees aren’t that strong!)
- 12 calf raises with hooked leg on each side
- 12 stability ball Y&Ts
- 12 renegade rows on each arm (5 lb weights)
This workout encouraged me to start conquering my fear of lunges. Ever since dislocating my patella during a lacrosse warm-up, I haven’t done them, but I know they’re a great lower body strengthener as long as I’m careful. I followed it up with 30 minutes of moderate hills on the elliptical before coming home for some lunch in a jar:
So Delicious vanilla coconut yogurt, Nature’s Path kamut puffs, sliced peach and Sunbutter remnants
I have to say that this was one of the best jarred concoctions I’ve ever had. There was a LOT of Sunbutter left, which was probably what made it so good J I also had some grapes and two squares of Vosges dark chocolate to fuel me through my afternoon at the hospital:
Post work snacks were an apple and some cauliflower dipped in salsa:
I also finished making some of Jessica’s peanut butter pretzel truffles. I dipped frozen balls of Utz pretzels and PB&Co. Dark Chocolate Dreams into melted Ghirardelli chocolate chips. The result was just as heavenly as it sounds!
I haven’t had a salad beast since Monday, so I knew exactly what I wanted for my early dinner! This one contained spinach, carrots, tomatoes, cucumber, a block of raw firm tofu and salsa, with a slice of rosemary bread on the side:
Plus a bowl of strawberries with homemade chocolate sauce and a truffle for dessert. Just check out how chocolatey the insides are!
This evening, I’m meeting Mike for a movie date. And I’m super excited for tomorrow- I have my internship in the morning, then I’m going to a meet-up in Philly with some out of town bloggers! Should be a good day J Happy almost Friday, everyone!
Do you set goals for yourself? If so, how often- weekly, monthly, yearly? Do you break them up into smaller goals, or just keep one large one in mind?
For those of you who have tried oats in a jar and other variations on it, what combination of flavors was your favorite?
45 comments:
I always set goals. I usually have a set of goals for the term--this term's is make Dean's List, be positive and smile more, and get an internship or job. I also have weekly goals too which are very broad in terms of the subject. It could be being more social, getting better grades, exercise or nutrition. I'm heading into finals, so I'm just focusing on getting the best grades possible!
it sounds awesome to set some weekly goals for yourself and i can't wait to hear what you come up with!
i'm a picker too and am working on that, but more am working on having things for my meals that i really truly deeply want. i have an entire list of things like," do you want something hot? cold? sweet? salty? etc..." and it helps a lot so that i'm satisfied emotionally and physically! i find that many times i'm eating what i should and not what i want.
good luck honey! i'm here for encouragement!
I love the idea of small goals...it definitely helps me actually realize that big ones are attainable! The oats in a jar look great. I seem to be a purist with oats and just love them simple cooked with banana and then topped with berries, nut butter, and sometimes more banana.
have fun in philly...you know I'm jealous!
im gonna have to start doing smaller goals as well. i often tend to make one large goal and get lost obtaining it. by setting maller goals,ill feel better when i accomplish them which in turn will make me want to accomplish even more....good idea girl! im with ya.....i think my goal for this week is to eat out with my mom. or increase my foodage...or both.we will see. ive gotta tell you tho, remember when i asked ur advice back when and u said simply add a T pb here and there. well ive been doing it and its working. so much bettter physically and mentally for me and im really enjoying how much better pb, ab, evoo olives, etc...and such makes everything!!!! so thank u ( i prob/def shoulda just emailed u...w/e)
onto ur second question, im in the process of decding b/c guess what, im almost done with my first jar of pb.....ever!
i luv u!
katie anne
I only tried OIAJ once, but loved it! I just pour plain ol' banana oats in the jar. Normally, I liked souped-up oats, but I think OIAJ is best enjoyed in its simple, delicious glory.
I've never had OIAJ...which I'm pretty sure makes me the minority here. I'm not a goal setter when it comes to eating/working out--I just listen to my body and eat when I'm hungry and work out when my muscles need it!
I'm loving your salad beast, too. Pile on the tofu!
I am FOR SURE a picker. Just like you haha. The frosting left on the plate..or in the entenmann's box...
The PB truffles sound ... um .. ok "divine" is too weak of a word.
Goals, I'm really bad at sticking to goals if I make a big deal out of consciously setting them. But eventually i get around to them. One week I decided I wanted to start eating breakfast for the first time in my life, one day at a time, and eventually it just became habit. It's less of a "goal setting" attitude and more of a "Well this is what I want to try to incorporate into my life." I don't know why I feel like goals are somehow restrictive to me!
I just have to say I really admire how you are so willing to examine your behaviors and understand the context and try to re-work yourself to a way you are happier. You're definitely an amazing, amazing girl!
Have fun on your date and at the meetup! I'm kinda jeally! I've never been to Philly and it sounds like a blast of a time!
Oh ps - oats in a jar, I always do overnight oats in a jar. I mash up a banana in with the PB, stir in cocoa powder, cinnamon, berries and/or raisins, oats, and some liquid, then into the fridge overnight. Like a freaking brownie. So good.
Since the beginning of the year, I've been making a goal at the beginning of each month, and giving myself the whole month to focus on it. That being said, I haven't made a goal for June, yet, because I can't really think of one at the moment. I really like the idea of breaking a big goal into smaller goals, though, because it's easier to see progress when you work through little goals, so you actually end up feeling more motivated because you see that you're getting somewhere.
Good luck with your picking goal, hun. I used to be the same way; I felt way safer having smaller bites of everything than one big bite of something. It's a hard habit to break, but it's really great that you're acknowledging that it might be some ED residue, and that you're doing your best to overcome it <3
I've done the picking thing too. And I still do! I'm not sure if mine was ED related or not but sometimes I just want a bite. However, many times that "bite" turns into much more.. oh well. Good luck with your goal!! I set a goal for myself today too, no more worry!! I have to stop, it's really driving me insane. The anxiety is making me absolutely literally sick and it's just not worth it to worry over things you can't control. ANYWAYS, have fun at the movies!!
That OIAJ sounds really good!!! My favorite is plain whipped banana oats in a Barney Butter jar.. oh gosh, SO GOOD.
Love you!
I love making lists, and life goals often get made weekly, monthly, and annually. Sometimes I think I spend too much time thinking about what I want in the future, but I also want to make sure to get around to everything I want to do.
Oh my goodness I felt like you were describing me with the picking thing! I am soo bad about that, and I always end up frustrated because I know if I had just sat down and had a normal serving of what I actually wanted I'd be fine. Definitely something I am working on too! And I knew those pb choco pretzels you were making were going to look amazing. Have a wonderful Thursday evening, love!
I try and set goals for myself, but I make sure they aren't outrageous or unattainable. My biggest goal right now is to move out and be on my own by January. Its a HUGE one, but I am motivated to do it. I love my parents and being home, but I don't want to be a burden to them.
I hope you are having a great week dear, its almost Friday!
I just want to tell you I am so jealous of your internship, it sounds so awesome!! (especially since i am a nutrition major) Was it through your college or the hospital?
I usually don't set goals for myself, But I can relate to tthe sever deprivation of foods with ed...looking back on what I ate it is so hard to believe I even functioned!! especially without nutbutters and healthy fats! I really think reading food blogs helped motivate me to change and try new things and I am never going back. Heres to wishing us happy healthy lives!!
Most of the times I had oiaj it was good, but it's best when there is actually some let in the jar not a little drop!! Best is my go-to combo of cinnamon and raisin oats :D
I love the idea of setting one (mini) goal per week. I do set goals for myself, but I think that I set *too many!* It leaves me feeling like I failed if I didn't complete all of the goals in a given day, week, etc.
I confess that I'm a picker too! I'm not as bad with it as I used to be, though. The main reason I stopped is because I realized that it did nothing for my hunger! Consciously sitting down with a snack in front of me - even if it's the same amount of food I'd eat by picking - is so much more satisfying. So I think that you're on the ball with that goal!
I used to be a picker, too. I still am, but not as badly. I used to only eat the outer part of bagels, only the top parts of muffins, just the burnt crusts off cookies...everything that I denied myself, I refused to eat a full serving. I still find that I do that sometimes, out of habit, but I also do eat the whole thing most of the times. I'm glad you're no longer denying yourself though!
Hm...goals...well, I have quite a lot. But the first thing that pops into my mind...is to think before I speak. I realized that I have quite the Big Mouth.
I'm a picker too but it's not usually fueled by hunger. Just knowing that a bag of dried fruit is in the kitchen makes me want to grab a handful every time I walk by.
It's crazy how little remnants of an ED can stick around, even after recovery, huh? I'm glad you were able to recognize your picking at food as possibly being left over from your ED and make a goal to stop! :)
I try to set goals for myself too, but I'm terrible at following through. I think my new goal is going to have to be to stick to my goals. :P
I *love* the setting a small goal every week idea! Have you read the happiness project? She does something like this but with a checklist monthly and it is so awesome.
I am a picker too! My bf is worse though, nothing can be left behind when he is around LOL.
Oh my, those truffles look out of this world good. I just picked up the chocolate dreams PB today, can't wait to try it!
I set goals all the time, but I also forget about them all the time haha.
I normally set bigger short term and long term goals and write out smaller steps on how I'll get get to the larger goal. I've tried the goals for each week, but when I don't accomplish them, I get frustrated. Yum, strawberries and chocolate!
I used to do "mini goals" everyday on the blog for a little while. Twas fun! I might do it again once a week. I think it's a great idea!
I LOVE the peanut butter pretzel chocolate balls. Might make some this weekend for sure...
I like every OIAJ creation. I've never tried sunbutter though! It's on my list. :)
Hope you're having a great week girlie!
I definitely set goals for myself - even if it's just my course work for the week! I always have to do lists that I check off...there is just something so satisfying to me about being about to check something off. :) The eats look wonderful, my dear! Lots of love!
Wow you completely summed it up! I have a history of "picking" too and it's definitely something I have tried to cut out--I agree I'd rather serve myself a serving and eat it, feel satisfied (physically and mentally) than go back for more or never really know how much i ate..
OMG the blogger meetup in Philly!? That will be so fun!! Hahaha I know who you'll be meeting up with too! Wish I could be there, have fun girl!!
PS I'd love if you'd share some more info from your nutr internship office in the next post.. I'm interested to hear about the 'materials' you were talking about.
I eat more regular meals now and I think it's so much better than the grazing I used to do. I stay fuller longer and can concentrate on other things instead of worrying about food all day.
I like goals that are bigger so that I always have an end point.
"old ED habit that tells me it’s safer to eat these miniscule bites instead of putting a serving on a plate and enjoying it."--
Since you already recognize that this is what's going on, you already know what to do to fix it. Your blog and discussing it is just a public venue that is helping your (or "forcing you to stay honest") with the reality. I think it's big, brave, and awesome you recognize this and are going to have a real snack, if that's what you wnat!
As an aside, I am a late eater. I eat 2/3'rds or more of my daily food between 9p-2a. That's when i am hungry, so that's when i eat. Just saying, dont be scared of eating late in general. I think it's lame that some people say you can't eat past x time.
The truffles. OMG amazing looking!!!!!
xo
I'm definitely a picker aswell, it does make you think it's safer because it's just a little bit.
I do the exact same thing! And I think it's for the very same reason. I used to have a small breakfast but pick on tons of things in high school. Poor me, I needed a more nourishing breakfast but was only ok with it by picking on things. Now I eat well, but old habits die very, very hard.
Have a great time at the Philly meet up!
I'm a huge picker. I'm slowly getting better though. When we go out to eat I'll stop when I'm full, but I'm a really fast eater so I'll pick until P is done which usually ends up being everything on my plate!
I am a picker as well and I hate it! I usually start picking out of boredom more so than hunger and so it is something that I am trying to work on. It's nice to know that you are not the only one with such an annoying habit, no? It certainly made me feel better reading your post/every one's comments. :)
When it comes to OINJ, I am more of a PB&cinnamon kind of a girl, but I don't mind some raisins or homemade apple butter tossed in too!
Have a fantastic day (it's almost the weekend!)
Mmmmm those truffles are making me drool! I set goals for myself all the time: no (mindless) snacking in between meals, no refined sugar for a week, eat a salad with lunch every day....following them long-term is a different matter ;-)
I agree. Mini goals are much easier to attain because you'll feel like you're really making progress.
i have a similar problem with picking and it brings me back to that 'sneaking food' place that I hate. So I consciously try to avoid it and just treat myself too and plan for many snacks. That way, even if I dont eat every snack, I know I dont have an excuse to graze "unplanned" food. Good for you for setting an actual goal!
woo hoo for recognizing something you want to change! that's not easy.
i set monthly goals, but work on the goals a little bit differently each week, baby steps one could say. good luck, here if you need an ear!
I feel like I could've written this post about 'picking' about a year ago, when I was still pretty actively doing some unhealthy behaviors. It was so easy for me to pick away at half of a carrot cake, but to actually sit down and cut myself a big piece to eat would have sent me into a fit. And I agree that this isn't healthy. I think that this is a very reasonable goal, and I'm sure you'll be more conscious of your habits from now on and focus on the good ones!
Your pb and pretzel balls look AMAZING. Perfect for a summer treat!
Oh I LOVE the idea of the mini goals! love love love! Needa think of mine... maybe I'll start with one on Monday???
P.S. Just catching up on your life, and I DID read the entire Monster post! ;)
I love goals! I'm a big planner, goal setter, etc. But I tend to overwhelm myself with the big ones and not easily break them down, you know? I think your weekly goals are so awesome. It's true- when you're picking picking picking, it's probably a sign that you could use a satisfying snack. I get that too! I'm so happy to see how proactive you are about your life and finding a really brilliant balance. And your eats, as usual, are fan-freaking-tastic
I know setting goals is good for me, but I have trouble setting them and then following through on them. Your are my inspiration though- hopefully I can follow through with them as you do!
And of course chica, your eats are amazing!
Hugs!
HEY MY BEAUTIFUL GIRL!!
ahhhh its been TOO LONG since ive been here- im so busy but i think about you all the time!!! I hope youare doing AMAZING!!! I love goals- i have to have goals!!! love your OIAJ!
Hey! Sometimes writing goals out helps me, ie a notecard where you can see it and be reminded of a goal. Good luck tomorrow at your internship!
Heya :)! I am a little late on commenting on this because I had a final to study for. However, I knew I couldn't let this post go without commenting. I have the same habit and have really been struggling with it. I think it's because I can't always decide what I want to eat. It really seems to show up at night for me, too. Even though I'm picking at whole foods, such as large batches of steel cut oats or cooked chickpeas, I still don't like the habit. Knowing that you're trying to overcome it will make me work even harder. I love the idea of goal-setting and would love to do it with you!
Have a lovely day!
xox
Oh, I pick all the time. It's a hard habit to break.
I'm a horrible picker too--especially when I"m cooking a meal. I try to have something on hand like a bowl of mini carrots or a gigantic dill pickle. Sometimes it works, other times, not.
Hey, I just stumbled across your blog!! And, omg, thank you soo much for writing this post!!! I guess you could say I'm in the beginning stages of recovery. I do the picking thing all the time, especially if it's been too long since my last meal. But I didn't recognize it as an ED habit until reading this. Thank you thank you thank you for pointing it out. I totally understand your frustration with not knowing what you ate/not enjoying it/wishing you could make yourself a proper snack. We'll beat this!!!
Ok, 3months late I just read this post after the link in your last! I am EXACTLY the same!! I pick all the time, constantly, just like you said. From now on - I am taking up this challenge too!! Great post :)
I know the feeling with your knees! I dislocated my left patella 5 times, and my right patella once. I had to have surgery on both of them (just a scope surgery, nothing serious) called a lateral release so that they would stop dislocating. This isn't meant to scare you, not many people get surgery for it! I just never grew out of mine and they kept dislocating so they sent me for a surgery.
I now can do lunges, squats, etc. I do occasionally experience some pain while running, but overall they have helped. I am still very cautious with them while doing leg strength training and it took a longggg time before I was comfortable doing it. Good luck with yours!
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