Well, it's been over a week since I last posted. That was for a reason. You see, the initial enthusiasm of this journey has peaked and dwindled. I've gotten past the first few miles of go-go-go and had to get my mind fully wrapped around the fact that it is indeed a very long journey and that I need to pace myself. I knew it was coming so I was prepared for it. Although I tried to protect against it, the initial enthusiasm is a natural part of my DNA.
I just needed some time just to step back for a few days and re-evaluate what has worked, what has not, and where I need to make any adjustments so that I can reach the end of my journey with the minimum of bumps, bruises, and sprained ankles.
Things that I've had to think about before are now becoming second nature. This past week I continued my workouts, and my meals were mostly on the good side. However, I did gain a couple of pounds which I have since worked off again. Since I get on the scale a couple of times a day I was better able to keep the weight in check and get a better read on what might be causing the weight gain. Not all gains are due to the intake of the foods you eat. Some of it is just your body making adjustments. If I had not been on the scale each day, I could have easily gained more weight. The scale holds me accountable.
One thing that I think is working well for me is the 3 meals and 2 snacks each day. The emphasis on the 2 snacks makes it much easier for me to get more fruits and veggies each day. I also seem to do better if I don't eat at least 2 hours before bedtime. So now that it is becoming more of a permament change of behavior I am trying to look at ways to make it easier on those chaotic days where you don't know where you might be at any particular time.
One of the adjustments I need to make is to try to understand and incorporate the balance of proteins, good carbs, and fats. I want to make sure that I'm not only cutting down on the excessive calories and fat grams, but that I am eating foods that will give me the energy I need each day. It seems that I've had some days where I think I have been a little more sluggish than I want to be.
I'm adding a page tentatively titled "Goals". Feel free to take a look at it and make any suggestions. I have already added a page titled "My Backpack" which will contain a list of the tools and items that I have found that I need for my journey.
Saturday, February 27, 2010
Saturday, February 20, 2010
Motivation
I receive an email newsletter from WebMD. This article is fantastic about finding and keeping your motivation.
http://blogs.webmd.com/pamela-peeke-md/2010/02/find-motivation-that-sticks.html?ecd=wnl_nal_021810
This is a great tool to add to your backpack.
http://blogs.webmd.com/pamela-peeke-md/2010/02/find-motivation-that-sticks.html?ecd=wnl_nal_021810
This is a great tool to add to your backpack.
Friday, February 19, 2010
Knocked Off The Routine
This past week I have gone through an extremely important learning process. And I'm extremely thankful for it!
We all have what we consider our normal, routine days. Currently I can generally count that during my routine days I will be able to consume my three meals and two snacks. I can also generally count on when I will be able to go to the gym for my workout.
However, what happens when we will be having a day that is NOT routine? Sometimes you will know in advance, and sometimes you won't. This is where it is extremely important to have your Plan B, Plan C, and so on. If you won't be able to have your regular meals what will you do? Out running from place to place and won't be anywhere near your own kitchen for awhile?
Take the time to make up a contigency plan ahead of time. Having this knowledge will save yourself guilt, calories, and extra pounds when the time comes. Think ahead to what restaurants will be in the area. Most chain restaurants have their nutrition charts online. One option is to take food with you. Stop and have yourself a little picnic somewhere with nutritionally balanced, healthy food. Keep a cooler in your vehicle if you need to.
It is important to know ahead of time what you plan to do when you are out of your routine. We can no longer be in the mindset of picking up high calorie, high fat fast food. And it's not just fast food that is the culprit to why we are heavier than we want to be.
And I'm open for suggestions and ideas. The important thing is to be prepared to make the right decision, and not one that you will regret.
We all have what we consider our normal, routine days. Currently I can generally count that during my routine days I will be able to consume my three meals and two snacks. I can also generally count on when I will be able to go to the gym for my workout.
However, what happens when we will be having a day that is NOT routine? Sometimes you will know in advance, and sometimes you won't. This is where it is extremely important to have your Plan B, Plan C, and so on. If you won't be able to have your regular meals what will you do? Out running from place to place and won't be anywhere near your own kitchen for awhile?
Take the time to make up a contigency plan ahead of time. Having this knowledge will save yourself guilt, calories, and extra pounds when the time comes. Think ahead to what restaurants will be in the area. Most chain restaurants have their nutrition charts online. One option is to take food with you. Stop and have yourself a little picnic somewhere with nutritionally balanced, healthy food. Keep a cooler in your vehicle if you need to.
It is important to know ahead of time what you plan to do when you are out of your routine. We can no longer be in the mindset of picking up high calorie, high fat fast food. And it's not just fast food that is the culprit to why we are heavier than we want to be.
And I'm open for suggestions and ideas. The important thing is to be prepared to make the right decision, and not one that you will regret.
Thursday, February 18, 2010
Today I Will.....
Today I Will.....
- Eat 3 meals and 2 snacks - all low calorie and low fat
- Keep my food journal - this helps to hold me accountable
- Find opportunities to move more. Even small movements burn calories (ie., fold clothes while watching the Olympics tonight, 30 minutes of cleaning the garage, read while standing up, etc)
- Find 1 new low calorie, low fat recipe to try, and hopefully be able to add it to my rotation
Our journey is one of small steps and daily reminders. Don't get frustrated. If you do, pause and reflect on how far you have already traveled. Then continue on your journey.
Tuesday, February 16, 2010
Impatient? Overwhelmed?
It is too easy to get to the point where we are feeling impatient and overwhelmed with the changes we want to make. We want to lose weight and we want to lose it now! That is the thinking of a lot of people who go on this journey, me included. Today I was feeling impatient and overwhelmed thinking about the changes I want to make and implementing them in my lifestyle. So I had to just pause for minute or two and check my map and compass before continuing the journey.
We need to keep reminding ourselves that this journey is often accomplished by inches traveled each day, not miles. It is important that we keep moving forward. In an earlier post I mentioned that it took me many years to put on this weight. I cannot expect to take it off within a few months. Could I? Most likely. But I'm sure I wouldn't develop the lifestyle tools to keep the weight off.
While doing this post and checking my navigation, I can confidently say that I am on the right trail. I just needed to remind myself that the knowledge I am gaining will lead to the lifestyle changes I want to make. Patience is being added to my backpack today!
We need to keep reminding ourselves that this journey is often accomplished by inches traveled each day, not miles. It is important that we keep moving forward. In an earlier post I mentioned that it took me many years to put on this weight. I cannot expect to take it off within a few months. Could I? Most likely. But I'm sure I wouldn't develop the lifestyle tools to keep the weight off.
While doing this post and checking my navigation, I can confidently say that I am on the right trail. I just needed to remind myself that the knowledge I am gaining will lead to the lifestyle changes I want to make. Patience is being added to my backpack today!
Monday, February 15, 2010
Reflections (cont'd)
When I was looking for a suitable substitute for my usual breakfast of 2 sausage biscuits I started reading about the health benefits of oatmeal. So - I gave it a try. Now it is my standard breakfast, along with a piece of fruit. I made the changeover about 5 or 6 weeks ago. Once a week I'll still allow myself one sausage biscuit, which has approximately 28 fat grams. This is in addition to the oatmeal and fruit.
With that changeover, and with reading in Bob Greene's book that we need to watch our fat gram intake, plus needing to have a minimum number of servings of fruit and veggies each day, I decided to start trying to find out more about the vegetarian lifestyle. I don't plan on becoming a total vegetarian, but I thought this would be a good avenue to research for recipes and health information.
We already had a book in the house titled "The Complete Idiot's Guide to Being Vegetarian". I've been reading through the different health benefits and haven't reached the chapters on how to implement yet. What I've read so far though is that most all of our nutrition needs can be gotten from plant-based foods. Another benefit in just keeping a food journal and checking the labels for nutrition values is that calories and fat grams are minimal. Which means that if you get hungry you don't have to feel guilty about eating a piece of fruit.
For the past couple of weeks I have already been trying to prepare meals that are more plant-based. In the long run this will make it much easier to live in the lifestyle of a thinner, healthier me.
With that changeover, and with reading in Bob Greene's book that we need to watch our fat gram intake, plus needing to have a minimum number of servings of fruit and veggies each day, I decided to start trying to find out more about the vegetarian lifestyle. I don't plan on becoming a total vegetarian, but I thought this would be a good avenue to research for recipes and health information.
We already had a book in the house titled "The Complete Idiot's Guide to Being Vegetarian". I've been reading through the different health benefits and haven't reached the chapters on how to implement yet. What I've read so far though is that most all of our nutrition needs can be gotten from plant-based foods. Another benefit in just keeping a food journal and checking the labels for nutrition values is that calories and fat grams are minimal. Which means that if you get hungry you don't have to feel guilty about eating a piece of fruit.
For the past couple of weeks I have already been trying to prepare meals that are more plant-based. In the long run this will make it much easier to live in the lifestyle of a thinner, healthier me.
Reflections
Today seems like a good day to start reflecting some on where my journey has brought me so far and what I have learned along the way.
When I started this journey about 2 1/2 months ago, my first goal was to just start exercising and worry about the food changes later. I joined the local gym and vowed to go at least three times per week. Since then I have, for the most part, gone every other day. My work is mostly on the treadmill for 40-45 minutes in zones 7-8.
Once I got in the habit of working out I knew that I would also want to start a change in my eating habits. This is going along very well, with the food journal being a key component. I am now regularly eating about 3 meals and 2 snacks each day with no foods 2-3 hours before I go to bed.
Shortly after I started this journey I reread a book that I've had on my bookshelf for a long time. It is the book by Bob Greene titled "Make the Connection". Yes, this is the one that was co-authored by Oprah. Frankly, I just skipped over what she had to say and mainly concentrated on what Bob Greene wrote. Here are the key points that I have incorporated:
1. Exercise for 20-60 minutes each session. He recommends working out every day. I have worked out every other day (minimum)since the end of November '09. I have worked up to 40-45 minutes.
2. Exercise in the zone at a level 7 or 8. When I work out I do try to keep on eye on my heart rate, but you do get used to what your body is telling you even if the treadmill you are on doesn't seem to have an accurate monitor.
3. Eat a low-fat, balanced diet each day. I have been a fast food and snacks person pretty much all of my life. Hard to change and keep things in moderation, but can be done if you have a true interest in changing. There are a lot of wonderful foods out there that are much better for you!
4. Eat three meals and two snacks a day. Keeps the hunger at bay. Some type of fruit or vegatable for the snacks helps to fulfill your daily serving requirements.
5. Stop eating two to three hours before bedtime. What a help this has been! I was so used to snacking on bad foods while chilling in front of the television in the evenings. And it was just mindless eating - I usually wasn't even hungry.
6. Have at least two servings of fruit and three servings of vegetables each day. Much easier to do especially if your incorporating them into your snacks.
These tools got me started on my journey and are a vital part of my backpack. I'll have other reflections during this week.
When I started this journey about 2 1/2 months ago, my first goal was to just start exercising and worry about the food changes later. I joined the local gym and vowed to go at least three times per week. Since then I have, for the most part, gone every other day. My work is mostly on the treadmill for 40-45 minutes in zones 7-8.
Once I got in the habit of working out I knew that I would also want to start a change in my eating habits. This is going along very well, with the food journal being a key component. I am now regularly eating about 3 meals and 2 snacks each day with no foods 2-3 hours before I go to bed.
Shortly after I started this journey I reread a book that I've had on my bookshelf for a long time. It is the book by Bob Greene titled "Make the Connection". Yes, this is the one that was co-authored by Oprah. Frankly, I just skipped over what she had to say and mainly concentrated on what Bob Greene wrote. Here are the key points that I have incorporated:
1. Exercise for 20-60 minutes each session. He recommends working out every day. I have worked out every other day (minimum)since the end of November '09. I have worked up to 40-45 minutes.
2. Exercise in the zone at a level 7 or 8. When I work out I do try to keep on eye on my heart rate, but you do get used to what your body is telling you even if the treadmill you are on doesn't seem to have an accurate monitor.
3. Eat a low-fat, balanced diet each day. I have been a fast food and snacks person pretty much all of my life. Hard to change and keep things in moderation, but can be done if you have a true interest in changing. There are a lot of wonderful foods out there that are much better for you!
4. Eat three meals and two snacks a day. Keeps the hunger at bay. Some type of fruit or vegatable for the snacks helps to fulfill your daily serving requirements.
5. Stop eating two to three hours before bedtime. What a help this has been! I was so used to snacking on bad foods while chilling in front of the television in the evenings. And it was just mindless eating - I usually wasn't even hungry.
6. Have at least two servings of fruit and three servings of vegetables each day. Much easier to do especially if your incorporating them into your snacks.
These tools got me started on my journey and are a vital part of my backpack. I'll have other reflections during this week.
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