Tuesday, August 19, 2014
Yesterday, or more specifically last night, I went off the rails with my eating.
The problem started because I was genuinely hungry later in the evening. All I could think about was carbs. One trick I have to keep myself from eating once my daily food has been consumed is that I brush my teeth and put my retainer in. (I had braces a few years ago and am very interested in keeping my teeth strait!) I had done this, but the hunger was getting to me. So I did something I NEVER do and took the retainer out to eat a little something. Well, a little something turned into a LOT of something. Ugh.
This morning I was trying to figure out what to do with my Weight Watchers Points. In case you don't know how Weight Watchers works, you get a certain amount of points for the day based on your weight. And then you get an additional 49 "flex points" that you can add into the week as needed.
Yesterday was day 1 of my tracking week, so I had all 49 Flex Points still available to me at the end of the day. However, I know that if I subtract as many as I approximate I ate last night, that won't leave me enough for the days when I go to the gym and genuinely NEED more food. (I get ravenously hungry when I lift weights.)
I sat there and looked at my points, and thought of what I ate, and considered what I could do. I was starting to get pretty stressed.
It finally occurred to me to take a look at my "Good Health Guidelines" from yesterday. These ensure that you hit certain dietary goals each day for maximum health. And I realized that, despite thinking I'd eaten them all, I had only eaten 3 of my required 5 servings of produce.
Hmmmmm.......... Maybe if I'd of filled up on veggies I wouldn't have been so hungry. Ya think, Nance?
At that point, I realized that to expect myself to be able to try and somehow make up the calorie difference in the following 6 days was setting myself up for failure. I have a big appetite. My body needs fuel. And if it doesn't get enough I am very likely to go off the rails again. One "blow it" this week was more than enough.
So I have made a decision to have selective amnesia. The part I am forgetting? What I overate. The part I am remembering? To check my Good Health Guidelines before I allow myself to go into my Flex Points.
As for my Flex Points, I did subtract 7, since that is the average daily amount (49 Flex Points divided by 7 days in the week equals an average of 7 points per day). I am just going to proceed through the rest of the week like the overeating didn't happen.
In some ways I feel like I am starting over with my weight loss. I am re-learning things I learned before and assumed I already knew. This is really discouraging. I get impatient with myself, because I've been here before- I should have this down, right?
But then I realize that if I continue to berate myself, I am doing nothing to help myself move forward.
For me, this requires selective amnesia.
And the fact that the gal in that photo has the type of body I'd like doesn't hurt anything, either.
Monday, August 18, 2014
We learned a lot making this. We know it's long and are looking into ways to make the upcoming recipe demos shorter. Some things I learned from watching myself: I need to stop saying "um" so much, I need to keep my hands off of my face (there was a hair tickling me), and I need to smile more!
The story behind the Apron: My daughter brought this back for me from her mission trip to the Jamaican Deaf Village. It is the colors of the Jamaican flag. One of the residents in the village made it, so the purchase helped the village out.
I smile every time I wear it.
Monday, August 18, 2014
In the Spark Coach program, today's community challenge is to blog about how today's personal challenge went. So, once again, you all are the victims of my Spark Coaching program.
The personal challenge for today was to get tempting treats out of the house, or at least out of site. This is actually how I already live- Rarely do I have anything that would tempt me sitting out where I can see it. The only visible food in my kitchen is a big bowl of fruit on the center island.
The foods that one might consider unhealthy in our house are snacks for my teenage daughter. I can't very well expect her to have no snacks around: She's very thin and snacks keep her from being emaciated. And even those aren't too awful unhealthy as snacks go. Quite a few contain tree nuts, which I am allergic to. (I have learned to use my allergy to my advantage in this way.) And her snack foods that aren't healthy or contain tree nuts are usually things that I'm not interested in eating. (My poor daughter loves Wheat Thins but I won't buy them for her because, quite frankly, she wouldn't get many of them with me in the house.)
My trouble comes in with eating too much of the good stuff. I can turn even wholesome foods into a binge when I get stressed. Whole grain foods make great vehicles for healthy fats. Eat too many of those, and you'll gain weight. I know. I have.
I can't very well expect to keep natural unsalted peanut butter, coconut oil, low fat cheese, organic cereals, whole-grain tortillas and bread, and honey out of the house. Because I need to eat these foods for my regular meals. See, I'm not tempted just by junk: When I'm stressed out I'm tempted by carbs and fats, too.
Just in case you are wondering, I still drink water like a fish. About a gallon a day. So it's definitely not that I am dehydrated.
So here is where you come in, my very patient and wise blog readers (bless your hearts!): Do you have any suggestions for how I can manage this? Wise words? Or do I sound like a lost cause?
Monday, August 11, 2014
As I mentioned in my last blog, I am currently doing the Spark Coach program (which, for the record, has been very helpful in getting my head back into a healthy place).
Anyhoo, today's challenge was to write down 3 positive things that I've done recently. I did this, thinking "This is private, so I can write down whatever I want because no one will see." What I didn't know was that the community challenge was to blog this list. Sigh.
Anyhow, again, the German in me has to follow rules. However, the mutt in me is going to be a bit rebellious and change what I share a tad. (And honestly, if this is blog content that is just too boring, I understand and you are more than welcome to stop reading. Thanks for trying!)
So here are three things I am proud of doing lately:
1.) I stuck within my Weight Watchers Points for the week, but with (pretty much) clean food choices. Weight Watchers is a good program, but they don't tend to emphasize the absolute healthiest options all the time, IMHO. (The WW products they sell at meetings are full of preservatives and chemicals.) So I've been working the program the RIGHT way for me personally. Which resulted in a loss this week.
2.) I reduced my workouts last week from four to three. Why is this good? Because my coach/trainer had suggested starting with three and I said no, I'd do four. Well, after the introductory workout I realized that my body needed a chance to adjust to them. So I swallowed my pride and did as he suggested. This, for me, was good.
3.) I went back to the "real me" and stopped procrastinating. For most of my adult life I have had the "Just get it done now" attitude. But the past couple of years I've not been so on top of things and honestly, that just gets me down. I hate having stuff to do hanging over my head. So this past week I would tell myself, just as I used to, "It will just take a minute", or "Getting this done and off of my mind will be SO worth it". I feel a LOT better when I adopt this mindset.
So there ya go. Three things that I feel good about myself for doing lately.
Is anyone still reading?...............
Wednesday, July 30, 2014
As many of you know, I changed the main section of my Spark Page to reflect the honest truth about what has been going on with me in the mental/weight gain area. In doing so, I arrived at the conclusion that I needed some help. After praying (literally) for an affordable way to get this help, I somehow tripped across information about Spark Coach, which is a paid service here on Spark People. It's largely a computer generated program, but you can also have access to an actual human via messaging if need be.
I took a look and it appears to be just what I need at this juncture: Something to give me encouragement and tips and kinda a "back to the basics" mindset, which is about all I feel I can emotionally handle right now. So I signed up for the free trial period. I am REALLY liking it so far!
Anyhow, this leads me to today's "Community Task", which is to blog about my foods for the next day. (Today's focus is on planning meals.) And so, even though this isn't a typical blog for me, I am all about embracing a program. So here you are, reading about my food for tomorrow. (And if you stop reading at this point, I completely understand!).
Tonight I am also supposed to spend 15 minutes prepping for tomorrow's food. Now, I am pretty much a stay-at-home mom at this point so prep isn't usually necessary, but in following the rules, which I am big on (I'm of German heritage, after all!) I have decided that I will do a couple of things:
1.) Put together my Brownie Batter Overnight Oatmeal. Ir will be handy tomorrow morning because I have to be at the high school at 7:10a.m. to train the marching band. Anyhow, here is the recipe:
Brownie Batter Overnight Protein Oatmeal 1 serving
Adapted from a recipe I found on the Dashing Dish Recipe, this is rich cold breakfast that you mix together the night before. You can adjust the amount of oat flour or rolled oats according to your carb level for the day. Great for those mornings when you know you will be running as soon as your feet hit the floor!
½ C skim milk
1 scoop chocolate UMP, or protein powder of your choice
3-6 Tbsp oat flour (for a smoother dish), or ¼-1/2 C old fashioned rolled oats
¼ C plain nonfat Greek yogurt
2 Tbsp to ¼ C non-caloric sweetener of choice
1 Tbsp unsweetened cocoa powder
Dump everything into a small bowl and mix together thoroughly. Cover and refrigerate overnight.
The next morning all you need is a spoon!
2.) I will take some ground turkey breast out of the deep freezer in the garage and put it in the refrigerator to thaw for turkey tacos tomorrow night.
I'm also going to be working on next month's grocery list today, and that will CERTAINLY take longer than 15 minutes!
And another thing I am going to do today, unrelated to food prep, is sign up and pay for the 6-monthSpark Coach option. I have about 20 pounds to lose (again). If I feel like I need more at the end of my 6-month period, I will renew.
Have a blessed day, and thank you to everyone who has been encouraging me in my admittance of my struggles. I have not (surprisingly) received one criticism thus far and have received lots and lots of encouragement, which has done nothing but bolster me and help hold me up in the middle of my struggles. I sincerely appreciate it!
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