Sunday, July 21, 2013
It's been a busy weekend. Friday I went shopping with my son. I didn't buy anything, just along for moral support. Saturday was an all-day event with my writing group. Sunday was church and then a late breakfast out with hubby. Can you believe in the midst of all that I forgot to add my food and exercise to my SparkPeople tracker?
It was great!
How was it great you say? Well, even though I didn't track at breakfast, lunch, and dinner times, I knew I was going to track eventually, so I still ate mindfully. I was alert to what I ate and when I ate it. I was present as I chewed the food, enjoying it, but really thinking about it, rather than just inhaling it and forgetting what I even ate.
If I have to track it, I have to remember it. To remember it, I have to make a memory. To make a memory, my mind has to be involved in the process. For my mind to be involved, I must be present, thinking about what is happening when it is happening. Thus mindful eating. This is one of my goals.
So, even though I didn't track meals right away, I was able to remember what I ate accurately to track it when I had a chance to sit down today. Yay me!
Friday yoga and walking
Saturday no exercise
Sunday yoga (possibly walking later)
Friday, Saturday and Sunday current meals
Stayed within calorie limits on Saturday
So now I have a tracking streak of 1 week. It doesn't show up as a streak because I didn't do it each day, but I'll take my streaks where I can. I'm closer than I was a week ago to building a habit of tracking every day. Steps lead to habits, habits lead to lifestyle, lifestyle leads to success. So I can count every day a success because I've taken a step.
Friday, July 19, 2013
The key to taking back your health is in the small things. It's doesn't happen in big leaps, but in the everyday choices you make. It's not lack of motivation but inconsistency that keep you from achieving any goal. Do the grunt work. The day-in, day-out, boring stuff. Success is in being present in the moment, content with what you accomplished, but not satisfied.
Another day of tracking complete.
walking for 30 minutes
yoga for 23 minutes
Went over calories by 200 calories. That's okay. Only working on tracking and becoming aware of what/how I eat.
Spent the afternoon cooking dinners for Thursday, Friday, and Saturday. That only happens once in a blue moon, so I feel very accomplished. Hubby even said my pinto beans turned out good. I have a 'kitchen-sink' philosophy to cooking, and most of the time it doesn't work out. This time I hit a bullseye. I'm writing this down (which I usually don't) so I don't forget it:
Green Chili Pinto Beans
1 lb. dried pinto beans
1 medium yellow onion, diced
2 tbsp. minced garlic
2 cups chicken broth
bean liquid from cooked beans
1/2 cup green chili enchilada sauce
2 oz. canned chopped green chills
1/3 of a smoked pork jowl, cut in quarters
Wash and sort dried beans. Put in heavy pot with salted water (enough to cover beans) and bring to a boil. Boil for 5 minutes, then set aside to cool for 1 hour. Rinse in colander, then fill pot with water again, add beans, and cook at a slow boil for 45 minutes. Rinse beans again (the rinsing helps keep the gas beans produce to a minimum), making sure to save about a cup of the bean liquid. Put beans and liquid into a crockpot. Add onion, garlic, broth, enchilada sauce, green chills, and smoked jowl pieces and cook on high for about 2 hours. Remove jowl quarters and let cool. Continue cooking beans in crockpot on high another hour. When jowl pieces are cool, cut off any pieces of meat into bite-size pieces and add back into the crockpot. After an hour, cook beans on low until they reach desired softness. (Beans will be rather soupy, so either drain some of the liquid, or make cornbread to absorb said liquid). Yum!
My energy and mood were good today. My pain levels were minimal. Overall, I'm content. But not satisfied. Tomorrow is another step on the path.
Wednesday, July 17, 2013
Yesterday I went to Walgreens to purchase some braces. The kind that help stabilize joint areas that you may be having trouble with. Since they had a sale going on (yay!) I was able to get one for my right wrist, one for my right elbow, and one for my right knee. Not sure what is specifically happening in my right arm, possibly carpal tunnel, but the knee suffers with arthritis. I thought it would be helpful to give it some support when I am trying to do more walking. I bought the biggest size available (for men even).
I was happy to get home, open the package and put the brace on. Only one problem: my leg/knee is so fat, I couldn't get it to slide up and into place. This was a very high-end brace with a joint bend and adjustable sides and everything.
It wasn't going to bend for me.
I have to say in my mind I honestly had no idea my legs/knees had gotten that big. Or maybe I was just in complete denial about it. Looking at the brace, wedged halfway up my leg between my ankle and knee, there was no denying it now. And is it any wonder my knee continues to ache when it has to carry weight that it was never meant to carry day in and day out.
I humbly took the brace back to the store to return it today. When the cashier asked me why I was returning it, I looked her straight in the eyes and said 'My leg and knee are too fat for the brace.' I didn't give any other explanation, say it was made in China so it's too small for Americans, make a joke, tell her how I'm furiously working off the weight, etc. I left it at that. My leg and knee are too fat.
I didn't really feel bad about it, I just want to face the truth. When you know the truth, it's the truth that will set you free. Do I want to be free, or do I want to wallow in my excuses?
As for building my habit of tracking food and exercise, I did both. I had an event I had to attend last night, so I finished tracking my food from yesterday this morning, but I tracked. I put an alarm on my phone to ring at 9 pm to remind me to finish my tracking for the day. I think that will be another good tool for accountability.
Exercise for Tuesday 7/16/13:
23 minutes of yoga
Tracked food, went over my calories, but I tracked every single morsel. Yay for me.
Today's small lifestyle tweak: I put my entire water amount (10 - 8 oz. glasses) in a pitcher on the counter, to physically remind me to keep drinking. I also cut up a lemon and put it in a bowl (shaped like a lemon!) so I can pep up my water. Lemon also helps detoxify the body, so that is a good habit to continue.
The brace experience is kind of like the lemon slices: a bit sour at first, but a healthy reminder to keep my eye on the prize.
Monday, July 15, 2013
This is my fifth attempt to get healthy and lose weight with the help of SparkPeople. I've had a lot of excuses in the past, but I've decided to get over myself and get past excuses.
No one can do it but me. No one can built positive habits to replace negative ones but me. No one can change negative self-talk but me. It's not going to be handed to me, I'm going to have to work for it. Sure, I might have a few more obstacles than the average person (read my SparkPage if you're curious)but nothing is impossible with God. I am tough. That's why I'm still here.
So this next month I am training myself to train myself. What does that mean? I've been here and done that on the SparkPeople site, and I know what doesn't work FOR ME. I can't go full throttle Day 1, because I will sputter after only a few days.
So step 1 for me is to get in a daily habit of tracking. Tracking any exercise I do, and tracking my eating. I'm not going to worry about what I'm eating or what exercise I'm doing or not doing, tracking to make it a habit is the only goal. So I've been sporadic in tracking the last couple of days, but slowly but surely it will become a habit. That is my first goal. I'll check in every day to share my progress, because there WILL be progress. Inch by inch it's a cinch.
tracked my exercise - had a good exercise day
a slow morning walk for 20 minutes - knee did good
yoga in a chair for 23 minutes - good stretching
classical stretch gentle pilates routine - knee still did good
physical therapy exercises for carpal tunnel, back, and knee
I hope to add 10 minutes on the elliptical later. Will check back in.
Will make a reminder to set a time in the evening to post to my blog so I can share the entirety of what I do or don't do.
But I tracked today. Yay me! One step closer.
**update** I tracked all my food and exercise. Happened to come in under calorie count (by 7 calories haha). The weather is so mild today, took another 20 minute walk this evening. A very eventful day. The first of many I declare.
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