Einai Sasa’s Food Journal: Entry 16
Einai Sasa’s Food Journal: Entry 16
April 7th, 2025 Monday
4:01PM: About to eat some carrots, broccoli, and a healthy fruit cup.
4:28PM: I have just finished my meal for the day. I tried drinking water to feel more full and it has worked perfectly! Water is a great way to combat my hunger! Because the root cause for my weight gain is my hunger levels and me giving into my hunger temptations. I need to train my hunger levels to go to water instead of food, even if it is healthy food. I need to eat to live, and not live to eat.
Food Eating Healthy Tips…..
5:34PM: Me Yishaiyah: “What are some great tips for healthy portion control when eating in order to combat my overeating demon? What are some easy and doable steps in order to do this? Thank you in advance”
5:35PM: Gemini: “It's great that you're taking proactive steps to manage overeating! Here are some great tips and easy, doable steps for healthy portion control:
Understanding Portion vs. Serving Size:
* Portion Size: The amount of food you choose to eat at one time. This is what you control.
* Serving Size: A standardized amount of food listed on nutrition labels. Your portion may be larger or smaller than the serving size.
Easy and Doable Steps for Healthy Portion Control:
* Use Smaller Plates and Bowls: This is a simple visual trick. A smaller amount of food will look more substantial on a smaller dish, potentially leading to feeling more satisfied with less.
* Measure Your Food Initially: For a week or two, use measuring cups and spoons to get a better understanding of recommended serving sizes for different foods. You don't have to do this forever, but it helps recalibrate your eye.
* Learn Visual Cues: Use your hands as a quick guide:
* Palm of your hand: A serving of protein (meat, poultry, fish).
* Fist: A serving of fruits, vegetables, pasta, or rice (about 1 cup).
* Cupped hand: A serving of nuts or a small handful of snacks.
* Thumb: A serving of cheese (about 1 ounce).
* Thumb tip: A serving of butter or oil.
* Divide Your Plate Visually: Aim for:
* Half your plate: Non-starchy vegetables (broccoli, salad, etc.).
* One quarter of your plate: Lean protein (chicken, fish, beans).
* One quarter of your plate: Whole grains or starchy vegetables (brown rice, quinoa, sweet potato).
* Serve Food in the Kitchen: Instead of placing serving dishes on the table, plate your food in the kitchen. This makes it less tempting to go back for seconds mindlessly.
* Eat Slowly and Mindfully: Put your fork down between bites. Chew thoroughly. Pay attention to the taste, texture, and smell of your food. This gives your body time to register fullness (it takes about 20 minutes for your brain to get the signal).
* Wait Before Seconds: After finishing your first portion, wait 15-20 minutes before deciding if you're truly still hungry. Often, the feeling of fullness will catch up.
* Be Mindful of Liquid Calories: Drinks like soda, juice, and sweetened beverages can add a significant amount of calories without making you feel full. Opt for water, unsweetened tea, or other low-calorie options.
* Read Food Labels: Pay attention to the serving size and nutritional information to understand how many calories and nutrients you're actually consuming.
* Avoid Eating Directly from Packages: Pour snacks into a bowl instead of eating straight from the bag. It's much easier to overeat when you don't see the total amount.
* Plan Your Meals and Snacks: Knowing what you're going to eat can help you control portions in advance.
* Don't Feel Obligated to Finish Everything: It's okay to leave food on your plate if you're full. You don't have to belong to the "clean plate club."
* Be Aware of Emotional Eating: Sometimes overeating is linked to emotions. Try to identify your triggers and find healthy ways to cope with stress, sadness, or boredom.
* Practice Self-Compassion: It's okay to slip up occasionally. Don't let one overeating episode derail your progress. Just get back on track with your healthy habits at the next meal.
Combating Your "Overeating Demon":
* Identify Your Triggers: What situations, emotions, or foods tend to lead to overeating? Once you know your triggers, you can develop strategies to manage them.
* Create a Supportive Environment: Keep unhealthy, tempting foods out of your house. Stock your kitchen with healthy, portion-controlled options.
* Seek Support: Talk to a registered dietitian, therapist, or support group if you're struggling with persistent overeating. They can provide personalized guidance and support.
Remember, consistency is key. Start with one or two of these tips and gradually incorporate more as you feel comfortable. Be patient with yourself, and celebrate your progress along the way!”
April 8th, 2025 Tuesday
5:47AM: Me Yishaiyah: “Hm. What am I going to eat for breakfast today? Perhaps some instant oatmeal with some twelve walnuts on the side? 🤔”
6:04AM: I am about to eat some instant oatmeal with some twelve walnuts. About to eat it right now…..
6:18AM: I have just finished my breakfast for the day. Thank You my Yahuah.
3:22PM: just got to my shelter and I am now about to have three quesadillas some carrots and some broccoli. Thank You Yahuah.
3:59PM: From Google’s AI Overview:
“AI Overview
While you don't typically eat the root part of a broccoli plant directly, the entire plant, including the florets, stems, and leaves, is edible and nutritious.
Here's a more detailed breakdown:
- Broccoli florets:
- These are the most commonly eaten part of the broccoli plant, and are actually undeveloped flower buds.
- Broccoli stems:
- The stems are also edible and often overlooked, but they are packed with nutrients and can be cooked in various ways.
- Broccoli leaves:
- The leaves are also edible and can be added to salads or cooked like other leafy greens.
- Broccoli roots:
- While the roots are not typically eaten, they are a part of the plant and are responsible for absorbing nutrients and water from the soil.
In summary, you can eat all parts of the broccoli plant, including the florets, stems, and leaves, but the roots are not typically consumed directly.”
4:06PM: Just finished my meal. I am now going to take my evening medication and then take a shower and then I am good for the day. I shall then go to my bed! Thank You Yahuah!
April 9th, 2025 Wednesday
4:59AM: I am not eating breakfast today. Something happened. I explain it in my off topic journal. At the second entry. I am too stressed, scared, and anxious to eat anything. I just need prayer. And I do not want to just turn to Yahuah when things get tough. I want to also include Him in the good parts and everything in between. It yes, I believe firmly that my spirit is in Yahuah’s hands.
4:20PM: I finished my dinner for the day. Ate three quesadillas and over ten carrots. Now going to post this diary entry. What a day. But I survived.
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