Fitness Minutes: (36,922)
526 4/16/13 7:23 P
there are times when I go through the same evening eating woes as you. BUT when they hit I try to have a bag of frozen grapes in the freezer, I start to munch on them and get full quickly, no to mentioned the most EXCELLENT bowel movement the following morning
Fitness Minutes: (61,198)
4,497 4/16/13 6:22 P
You've gotten some wonderful advice from the folks here so far! I hope you can incorporate much of it into your new lifestyle goals.
The only thing to add was what I thought of when I read the start of your note: You get up everyday angry with yourself?! If a friend was struggling with being overwhelmed, would you tell them to keep "beating themselves up" because they haven't succeeded yet? I rather doubt it!! I'd encourage you to work on changing this one little piece, and take care of your emotional self. Give yourself the chance to start each day positively; yesterday is gone--let it go.
Perhaps you can use some of your commute time to (mentally) note what went well for you each day, and decide on one thing you want to do that evening just because you like to do it; it makes you feel good--and you are worth it!! Then for 15 min before you go to bed, do it! Crochet, read a book, paint, enjoy hot tea, learn a new poem---whatever strikes your fancy. The point is that its for YOU, its not part of a (stress-related) Goal or Role you fill. And it makes you feel good about yourself so you can rest well.
Take care!! patti
Fitness Minutes: (283,003)
4/16/13 12:42 P
It sounds like you certainly have a busy day. How old are your daughters ? Can they start preparing the evening meal before you get home ? What about the hubby ? How long is his commute ? I'm sure he has a full day too, but it seems to me that if everyone pitched in, you wouldn't be so overwhelmed.
I give all new members one piece of advice and it's this,"Don't look at good health or weight loss with an all or nothing mentality". If the only healthy thing you did for yourself today was drink 8 glasses of water, that's still a step in the right direction. Don't try to do everything at once or you will end up frustrated. If you can eat a healthy breakfast and lunch, that IS progress. With time as well as a little schedule juggling, you will be able to eat more healthfully through the day instead of just at certain times of the day.
One thing I do when I know I have a busy schedule is to cook my main meal on Sunday. I make a big batch of something. then a dole the something into lunch size containers. Whenever I need a healthy meal, I pull out one of those containers. Many members cook like this i.e. prepare one main course and then supplement during the week.
And definitely get the whole family involved when it comes to preparing dinner. If you know you may not have time to prepare something healthy, get the hubby and kids to help out. Don't be afraid to ask for help at home when you need it. You're not Superman or Wonder Woman, none of us are.
So, don't beat yourself up because you're not eating right in the evening. take baby steps literally and figuratively.
Fitness Minutes: (0)
55 4/16/13 10:15 A
Been there so many times - can't workout on a full stomach, can't work out on an empty stomach, too hungry, too full, don't want to skip it, don't want to do it ...
The stomach part comes down to timing, really: If you want to work out before dinner but often skip the workout because you're tired, stressed and already very hungry, you might want to try having a healthy-ish, easily digestible snack between finishing work and commuting home. (Oatmeal? A granola bar? Half a small melon?) That way, at least you won't be too hungry to work out, especially if you can engineer it so that you don't have to cook afterwards and can just eat. If you've done some batch cooking at the weekend or on an evening you aren't working out, you can take something out of the freezer, do your workout, and have your dinner heated up by the time you get out of the shower afterwards.
It also sounds like your workout is an extra stress, a chore in a chore-packed day. Can you see it as something else, or even try and switch it to something you look forward to more? Is your workout too tough for it to work well as part of your winding-down routine at the end of a long, hard day? Maybe try going for a walk or a jog or an easy bike ride instead. Instead of skipping your exercise when your energy levels are low, just tilt the balance towards something that is relaxing and enjoyable. On the days when you have more energy - positive energy, angry energy, any sort of energy - you can ramp up the intensity or exercise for longer. Or you could try doing easy to moderate workouts during the week and saving the tough stuff for the weekend.
Coffee in the evening isn't for everybody, but you might find that a small cup of coffee in the early evening helps to set you up better for exercise after your long commute. Is the commute all driving?
O.K. - it sounds like there are quite a few things going on, and lack of hours in the day appears to be the main culprit to your situation!
There are some things you can't do anything about - the commuting and the time spent at work. There are some things that you CAN do something about. Below are some ways you may be able to get around the lack of time!
The first is, you have TWO TEENAGE DAUGHTERS!!!! There is no reason why they can't have jobs to do, and part of the job is meal prep. They may even each have a day of the week that they cook the full meal - your challenge to them is that it be healthy! There are other jobs that they can do, too, if they aren't already. Vacuuming, laundry, picking up after themselves, cleaning the bathroom after themselves, doing the dishes.
Now, as far as YOU doing things are concerned, I would be inclined to choose a day when you have a day off work, and bulk cook some meals (assuming you have a freezer?) I make heaps of soups, casseroles, healthy pizza, and containerize them into single serves. I date and label them for easy identification (for my nutrition tracker) and then freeze them. It sure makes life a lot easier - zap it in the microwave! Pizza and salad - nothing wrong with that. Pizza and soup - nothing wrong with that, either. Casserole with the veges your daughters have prepared - easy peasy :-) Another thing that I often do is when I cook a roast, I will make some Roast Beef Sandwiches, which is just Roast Beef and Horseradish sauce on a really good wholegrain bread. I put baking paper between each set and freeze them. Great to go with the vegetable soup or a salad. The other one I do is Roast Lamb with a smear of thick mint sauce and sprinkle some grated tasty cheese over - also on good wholegrain bread. They also go brilliantly with salad or soup just take them from the freezer and zap them - BEAUTIFUL as hot sandwiches - even taken from the freezer before you go to work and had for lunch cold :-)
There are many ways and means around your problem - you just need to make a list, cross off what really doesn't need doing; assign some jobs to the rest of your family, do less often what doesn't need doing so often, and then ensure you also get some rest. You will find you will eat better choices and proper meals; you will also have loads more energy to get in some exercise!
Good luck, Kris xx
Edited by: SLIMMERKIWI at: 4/16/2013 (08:35)
Fitness Minutes: (112,042)
46,222 4/16/13 8:29 A
What about focusing on just making a few small changes in your lifestyle? In other words instead of trying to change everything at once, what about focusing on a couple of small changes such as walking 10 minutes daily or eating at least one fruit/veggie at every meal and snack? While these may not bring quick results, what these steps do is help us to exchange our not-so-healthy habits with those we know we can attain.
Remember this journey you are on is one you will be on for the rest of your life. It must become a lifestyle--this means you do not have to deprive yourself of the foods you enjoy, you just have to empower yourself that you can do this. It took me 3 1/2 years to lose 80 pounds--but after 30 plus years of on and off dieting I am proud to say 5 years after reaching my goal weight I am still there--the reason--this has become my way of living.
My weekdays follow a predictable pattern. I awake at 5 am, immediately angry at myself for overeating and skipping my workout the night before. I decide to do better today. I follow my diet all day at work - resisting the vending machine, turning down a piece of birthday cake, etc. I arrive home around 6:30.
Once home, the full weight of the stress of the 1 1/2 hour commute, combined with the neverending stressors at work hit me. In addition, my husband and two teen daughters look at me expectantly, as if I can magically whip up a nutritious, delicious meal with a snap of my fingers. I mean to put on workout clothes, but instead slide into comfy pants. I meant to have a soup or salad for dinner, but instead go for cheese. It isn't even a dinner, just snacking. Nibbling on hors d'oeuvres can't be fattening, can it?
In short, instead of losing 10 pounds, I've gained 5.
I would dearly love to hear any ideas on how I can turn my evenings around.
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