Digital scale: Up .6 pound.
(To compare with yesterday: Dressed identically to Day 24, different long-sleeved t-shirt. Had the same breakfast before my visit to Mary Lou's Platform.)
Mary Lou: "You are 2 pounds above your starting weight."
(Curious...I didn't think my t-shirt was 8 oz. lighter than the previous day's shirt, but it's possible. And why does she always sound like she's suppressing a weary sigh after delivering the news?)
"Remember: Out of sight, out of mind. When dining out, ask for half portions of everything you order. That way, you won't feel guilty eating everything on your plate."
[I did not record this time, but am pretty sure I got it verbatim. The word "guilty" always sticks out, doesn't it?]
Mr. Handsome & Handy & Frugal, on hearing today's message: "I'd feel guilty about wasting money. Why not get a take-home box for the rest?"
Yeah, that's what I was wondering! Maybe it's because I don't dine out very often, but surely there are some other tricks to try. Like eating less during the rest of the day and the days around the dining out? Planning ahead by checking out the menu or nutritional info online? Splitting a dinner with another family member and get a salad or other veggie side to fill up on? I kind of have a hard time not picking at what I intend to take home, but I'm doing better at making it until the to-go box arrives. That way, I won't miss out on tasty leftovers in my lunch the next day.
The Plate Method
But I think what really bothered me about today's advice was the mention of "feeling guilty." I know a lot of people struggle with the "clean plate club" guilt, eating past the point of enjoyment or fullness to avoid "feeling guilty" about leaving food on the plate. But it seemed to me like Mary Lou's advice implied that you should feel guilty for eating a whole plate of food! I know, I know, some restaurant meals put enough calories on a plate to fulfill the caloric needs of a family of four for an entire day. But don't we have enough emotional baggage at the dinner table? And what if you're hungry and you fill your plate in a way that it meets your body's needs for fuel?
Enter the "plate method," with much fanfare and cymbal flourishes. I learned about this as part of my diabetes education. You can read about it here and see an illustration, but you basically imagine your plate in 4 quadrants. Fill half of the plate with non-starchy vegetables. Fill one quarter with a starch serving (1/2 cup is about the size of half of your fist). Fill the remaining quarter with a protein serving (about the size of the palm of your hand, or a deck of cards). The Zone method folks also have a variation on the plate method over on their Zone Quick Start Guide page, and it seems a lot easier to follow than carb:protein:fat ratio one hears quoted with respect to the Zone method.
I don't use the plate method all of the time, but it's handy when I can't weigh and measure my food portions, such as when I'm eating at someone else's house or in a buffet situation.
Which leads me to my illustrations! They're a little tongue-in-cheek, actually, so see the above links for the truly useful (and healthful) advice.
Ah....Now that's my kind of "plate method" plate! Back in December, I won a terrific prize on the Diabetes Mine web site contest (answering the question, "How do you deal with holiday stress?"): a "diabetic friendly" gift pack of chocolate from verē. They are a low-sugar variety of dark chocolate: intense chocolate flavor (not overpowered by other flavorings when present), smooth texture, and they did not spike my blood glucose levels. Yeayy! But for obvious reasons, this would not be a regular item on my plate: they're pricey goodies! Oh, and while one good-sized square has 13 grams of carbohydrate (with 4 grams of fiber and only 5 grams of sugar), there are 12 grams of fat.
Mr. Handsome & Handy demonstrates the more traditional variation, but with a nice bourbon-and-diet-cola accompaniment. Hmmm...I guess the medical people would get kinda frowny-faced over this one, too. Oh well....