Year-end Reflections

Here are ome things I learned in 2011

1)  I learned a few things about my job.  One is that I can get away with goofing off at work, but I don’t feel good about it when the day is done.  The other is related and has has to do with my attitude towards my low self-esteem.  Sometimes I think I’m not good enough to be pursuing my profession and that I’m no longer relevant and I should free up the space/funding for a younger person (yes, all dumb thoughts but fairly common in my competitive field).  I decided that whatever I think of myself, I should still try to do the best I can, because I feel a lot better about myself after a good day’s work, than after a day of goofing off at work.  So my plan for 2012 is to be the best astronomer I can be.  And if I’m irrelevant after that, then I will happily pursue something else.

2)  I had my own version of a happiness project (the name of a popular book, which I am reading now too).  I read several “positive psychology” and meditation books in the spring and summer.  I’ve posted about some of these here.  The meditation books were by Mingyur Rinpoche.  He is the first meditation author that got through my dense brain in a way I could understand.  I’d previously learned the concept of mindfulness but I didn’t learn to meditate.  Whenever I tried it, I got bored within a minute, and wanted to do something else, and quit.   Two things got me going on finally starting a practice: First, I learned from Mingyur Rinpoche’s books that meditation is simply learning to being aware of your thoughts.  You don’t have to empty your mind or reach nirvana, you just have to watch the thoughts go by, and when you forget and then notice it, you say, oops, and the more you say oops, the more you are aware.  One advantage I noticed about meditation is that you start to see fallacies in your thinking, for example, negative thoughts about yourself.   The second thing that got me going in my practice was that a tergar practice community started up this Fall in my town with meetings once a week right across the street from my office!   This tergar community is based on Mingyur Rinpoche’s teachings, the same guy whose books I had just read!  I think I felt so lucky about this that I jumped in with both feet.  I worked on daily meditation and eventually found I can consistently do a 20 minute practice right after I get up in the morning.  I worked up to that, starting with 2-3 minute practices.   I’m very happy with my adventure into meditation and I plan to continue this in 2012.  Even though I still feel like a novice, I can see that it has helped me a LOT already.  Our next class module is about meditating on loving kindness.  How awesome does that sound?

3)  I had the best holiday season ever.  On the outside, it was no different than any other.   But on the inside I had a completely different attitude than before.  I cherished my time with friends and family.  I adored our tree full of ornaments from friends, family, vacations, full of memories.  I considered our tree a piece of art.  I enjoyed listening to Christmas music.  Contrast that with my cynical attitudes from previous years:  I endured my family time; I viewed the decorating and shopping as dumb chores forced on me by society to boost the economy;  I viewed the whole season as something to get through and then get back to my life.  What a difference an attitude makes!

4)  I learned something about emotional eating.  I learned what we all already know:  I feel worse when I eat the wrong things and overeat for emotional reasons, than when I don’t.  Easy to say, hard to change.  But worth trying because each time you succeed, it gets easier next time.  I also learned that for me, making certain foods forbidden is a bad idea.  Even Dr. Fuhrman says in his books that nothing is forbidden.   I have a goal to go 12 weeks without eating sugar or refined grains because that is the time it typically takes to break a food addiction according to Dr. Fuhrman.  But it’s just a goal.  I told myself I can have an occasional treat, as long as it’s with the Eat to Live parameters, that is, under 5-10% of total calories.  I figure the really unhealthy stuff should be well under 5% of calories.  I’ve been doing this long enough that a once-a-month treat is enough to satisfy me.  The funny thing is, since it’s not forbidden, it loses a lot of its appeal, or maybe the downside becomes more apparent:  e.g., the cookies I usually crave are actually kind of dry and not all that tasty, etc.  I’m about 5 weeks into this 12-week abstinence goal, and don’t have cravings, but even during this time, nothing is forbidden.  If I really want a cookie, I can have one.  This was an important insight for me.  I’m hoping in 2012, that not just my eating, but my behaviors and attitudes toward eating will be measured and healthy.

I hope we all have a happy and healthy 2012! 

Day 32 of the Challenge, and Napoleon Hill

I got home from vacation and the vita-mix is here!  I wish I didn't have to open the box but there is probably a receipt I'll want to keep.   Now I realize most of you won't win it and I'm sorry about that.  But as you make continuous improvements to your health, you will be winning the most valuable award of all!  And for those struggling, I've been inspired by this audiobook called "Napoleon Hills Keys to Success."   I'm actually surprised by how much I like this.  It's kind of old-fashioned in values and a bit "American-centric" so non-Americans might be a bit put off sometimes (but only sometimes I hope).  and yet, well, I did grow up with these values so it does speak to me.  Plus it presents some very positive values that were missing in my upbringing and that makes it much more appealing to me and adds some healing to some old feelings.   Anyway, getting to my point, here is a quote from the audio tape: "Every adversity carries a seed of an equivalent or greater benefit....Defeat may be a stepping stone or benefit."   Look at your obstacles and defeats, not as failures, but as the seeds of even greater success!  Seriously.  This is absolutely true.  You will learn more, you will have more insight, and by solving your problems, you will discover new things.  So if you have not done so well on this challenge, take that as an opportunity to benefit, yes, benefit from this experience and sow the seeds of success.  (Plus, you can do better on the next challenge!).

In fact I will have some learning and future successes to sow based on my modest overeating today.   On weekends I tend to let myself eat in a less ordered way to provide contrast with my more structured weekday meals.  I think that's okay, though perhaps I should revisit that.  

This morning I had yummy oatmeal wtih oats and raisins soaked overnight, heated in the microwave, let sit while showering, then added frozen cherries and blueberries and heated again.  Yum!  

Then I just ate haphazardly from about 11 am until 5 pm.  I was doing major food prep, 6 frozen smoothies for housemate, freezing lots of garden collards, and fixing tomorrow's meals for me and housemate.  oh, I did make a nice salad:

This had fresh local spinach and cabbage, really good local red sweet pepper, edamame, nuts and seeds, and D'angou pear vinegar.  Just a simple salad but very yummy because of all the fresh local ingredients.

Then I ate a ton of carrots, and also went crazy with the frozen mango which I love, and nibbled on the smoothies.  I also had some kiwi berries.  Those were yummy.   and some sugar snap peas.  Those were not great.  They haven't been great for a while.  It's not the prime season for them I guess and I should stop getting them.  I did keep track of everything I put in my mouth and it came up to more than my usual amount of calories.  But tomorrow's meals will be less than my usual amount--not on purpose but my fruit isn't ripe yet so tomorrow is lacking in fruit.  Today made up for that so I guess it just averages out.  I will go shopping tomorrow at a store with lots of fruit samples so I plan to score some there.   I will post tomorrow's food tomorrow so I don't confuse myself or you.  Here's today's summary:

Total calories 1762,  protein 52 g (10%), fat 28 g (14%), carbs 359 g (76%), fiber 74 g.

Motivation recommendations

I was asked what my latest book recommendations are for motivation and positive psychology/happiness.  I have the books listed in my "Recommended books" section at right.   At the top of the list are the why and how-to books on eating for health, then cookbooks, and at the bottom are motivation/positive pyschology books.  I just updated that list with a new one, Get off Your But, by Sean Stephenson and Anthony Robbins.    So now what do I recommend in what order?

If you don't want to read any and just want a 3-sentence summary it is this (see below for another useful take-home point #4):  1)  There are no excuses.  2) Just do it.  3)  Happiness comes from overcoming challenges, not from pleasure-giving activities (such as watching tv or eating ice cream).   Regarding point #1,  Get off your but has lots of inspirational stories.  Regarding point #2, You can read all the books you want but it finally has to come from you.  Regarding point #3, you will be very happy when you do make the changes.  It is very hard, no doubt about it, but you will overcome and that will bring you GREAT satisfaction and ultimately happiness.

If you want to read just one, I think I recommend Get off Your But.  It is very inspirational and has lots of activities to help you on your journey.

If you want to read more, I have them ordered by how I liked them but it is very personal, so you may not agree with my ordering.  I also would like to point out The Pleasure Trap, which is more science and psychology but it shows why we desire processed foods and why we should avoid them (this is available in both book and DVD).  It helps you understand that this isn't about you being weak and bad, but about the food being bad and dangerous.  Let me emphasize this as take-home point #4)  The food is bad, not you!

If you like to learn and to stay motivated, then I recommend all of these books.  What I do is buy the audio versions and listen to them on my ipod while doing my food prep.  I think this is fun.  And then I save my other enjoyable books for my night-time reading.

Positive Psychology, happiness, and motivation

I've been listening and reading a lot of books on positive psychology this year.  I heard about this fairly new field of psychology back in January and I've just been fascinated ever since.  After so many years of investigating what's wrong with people, psychologists started to ask what are the characteristics of thriving, happy people?  There's a lot to learn from these books. I guess the short answer is that meditation; getting immersed in your work or hobby; having a good relationship with your partner, or family, or friends; and feeling part of something larger (religion or community) are all key ingredients that lead to happiness.  It seems obvious but there are a lot of interesting things in there.  I didn't realize work was so important.  I thought I was mistaken to work so hard all my life but it turns out that was a good thing.  Last year I decided to work less and I was less happy.   I am a really lousy meditator, but I'm thinking I will make time for that and give it a try.  I have a hard time sitting still!

Why am I posting about this here?   Because I think there's a lot in the books that can help a person be motivated to eat healthy.  Dr. Fuhrman teaches us what to do, but it goes so much again the grain of our society, that it ends up being very hard for most people who try this.  I think these books really help.  Instead of feeling different and embarrassed about my food choices in public situations, I'm learning to feel  proud of my choices and accomplishments.  Here's a list of some of the books I've read so far, listed in order of my favorites (but it totally depends on your own geekiness and other personality traits which you would like most, and I like them all):  The Happiness Hypothesis, Flow, Authentic Happiness, The Happiness Advantage, and Positivity.  I'm listening to The Joy of Living right now.

Another book that is more directly related to eating healthy is the Beck Diet Solution.   It uses Cognitive Therapy to make you "think like a thin person".  I translate that to "think like a healthy person."  You learn to change your habits through training and replacing "sabotaging thoughts" with "helpful responses."  An author I recently discovered who I think I like even better is Linda Spangle.  She wrote "100 days of Weight Loss" and "Life is Hard, Food is Easy:  The 5-step plan to overcome emotional eating and lose weight on any diet."   She offers a free 100-day workbook on her website.

Finally, another book directly related to eating healthy is The Pleasure Trap.  This is an excellent book about the physiology and psychology of eating healthy vs unhealthy foods; it discusses the difference between happiness and pleasure.  I've posted about it before here.