Take it easy, and try not to do EVERYTHING at once.
Sleep is SO very important - you don't realize how much, until your body has experienced deprivation (especially if it's been habitual for a while).
Nutrition is also VERY important.
Replace the coke with fruit juice or smoothie if you can't bring yourself to chew first thing in the morning. Seriously - you have to start somewhere, and it may as well be there.
You can make smoothies with so many great ingredients. I personally don't usually consume smoothies; but hubby has begun to do so, as he travels to school each morning, and it's the easiest for him to take it with him. I often work from home; so it's not as big an issue for me - I can sit down for a little longer in the morning before beginning work, and eat.
Remember, too, that the greatest gift you can give your kids is to spend time with them. Get them to help in the kitchen, and chat while you're stirring the sauce and they're making the salad or setting the table. At the same time, they'll be learning their way around the kitchen. It's really good for the kids, too, if you sit down and eat with them. I know you're tired, and you don't really feel like it.... but it is good for the kids' mental health, and it's good for your nutritional health. It's also another good time to talk with them about all the little things that go on in their day. Give it a shot, even if you're only eating a little bit.
This site can be pretty overwhelming, I know. You can just start by tracking your food everyday, and build from there. There's lots of support here... I'm looking forward to hearing what changes you start with and how they work out for you.
Fitness Minutes: (5,830)
2,512 4/13/13 7:39 A
How much sleep are you getting per night? If it's less than 8 hours, I would suggest starting there.
Fitness Minutes: (34,370)
22,458 4/13/13 12:43 A
I see you have set up your SparkPage - WELL DONE :-)
It sounds to me like you have a very smart child - good for him reminding his Mum that she needs to eat breakfast;-) .............. NOT good for Mum grabbing the coke :-(
If you have issues trying to remember to eat your dinner at a more reasonable time, are you not able to eat with your children, or at least eat SOMETHING with them?
One of the ways to give you more time is to bulk cook. Take advantage of the many specials with veges and meat, and buy as much as you can afford. Make loads of casseroles, soups, healthy pizza, meat loaves, etc.,, and freeze them in individual single serve OR family serve lots. It saves money with power/gas, too, and you only have one lot of washing up. You can do the same with your breakfasts if you find you can't or don't want to eat before you go to work. Have something ready for 'grab'n'go'. Make a heap of smoothies the night before, and take yours to have on the run if you don't have time to eat before you leave. Or take some portable nuts and fruit with you.
Do your children help you with your housework? If not, then maybe assigning them some jobs will help to reduce YOUR load. The 16 year old is old enough to help with the heavier stuff, as well as with meal prep, and the younger ones are old enough to help with meal prep, their beds, and other bits and bobs. I used to tell my children that mothers weren't put on this earth to run around after their kids all the time - LOL!
Good luck, and remember, slow down and BREATHE :-) Kris xxx
Fitness Minutes: (0)
2 4/12/13 11:55 P
Thank-you ladies. I have spent my entire night trying to navigate through this site. I feel like I am finally starting to understand it. It was very confusing a few hours ago. lol What do you mean about creating a "spark page"? Does that not automatically happen? How do I create one? I think this is going to be good for me...at least it will be something that will make me accountable. Honestly I have the opposite problem that most people have. I'm not so much an overeater as I am an undereater.....my body has been in starvation mode for years. I have a very hard time remembering to eat. I have a large family 5 children and my husband and I and most days I come home from work, rush to get a healthy dinner on the table for them then I want to relax a bit before I eat. Most times it's 10 or 11 at night before I realize that I haven't eaten yet. It is a struggle for me to stop and eat. My seven yr old reminds me every morning that I need to eat breakfast so that my body will have the energy to make it to lunch time.....I praise him for being so smart and learning healthy habits and I grab a coke and head to work. I need to change this.....I can't wait to change this. Thank-you for your help.
Fitness Minutes: (34,370)
22,458 4/12/13 10:42 P
Hi BZYMUMMY - welcome aboard :-)
Yes there is such a thing as too many carbs, or too much protein. And there ARE good carbs, altho' perhaps they are best described as SMART carbs.
I strongly suggest that you don't start hard and fast straight away. Even just increasing water and reducing soda/juice, plus getting in more mobility during the day is a great start. When your mind/body has gotten used to the initial changes, add something else to the mix. Read the articles on Nutrition and Fitness in the Articles section of the toolbar.
Familiarize yourself with the Nutrition Tracker. I suggest that you weigh all of your food for increased accuracy and enter it all in there. You will then be able to keep an eye on your calories AND ALSO, by clicking on the "see today's full report" near the bottom and on the right side of your Nutrition Tracker, you will be taken to another page which has a pie chart. So long as your fats/carbs/proteins resemble that, then you don't need to worry too much about the appropriate balance. SP has it all worked out for you!
Make sure that you get plenty of fruit/veges (this is partly where smart carbs comes in) and that you get QUALITY protein - not from processed foods, which are often high in saturated and trans fats, sodium and sugar. Don't be tempted to skip any meals, OR go below the range calorie range that SP sets for you, or even 'excessive workouts' in the belief that you will find success sooner - it doesn't work like that.
You may find that if you create a SparkPage you find this journey even more enjoyable - especially if you have it open so that others can drop by. This is because we can leave encouraging messages, and even the occasional Goodie, and they are always good to get. You can make lots of great friends by doing this, too!
The great thing about Sparkpeople is... it will tell you the answer to most of your questions, when you fill in your profile (age, sex, current weight, goal weight, desired pounds lost/week). Once you have filled that in - go look at your Nutrition Tracker. It will give you a suggested range to aim for, for calories, protein, fat and carbs. Then, as you fill in your tracker, it will show you what you *actually* consumed. So from there you can start to make adjustments.
Yes it can be overwhelming at first, so I'd recommend spending your first few days just getting acquainted with the nutrition tracker and the habit of journalling everything you eat into it. Once you have got the hang of this, and have a few days of data to look at, you can start to see "areas for improvement."
Yes there are "good" and "bad" carbs. "Simple" carbs (refined flour, white sugar) have a lot of calories but not a lot of "staying power" if you know what i mean? (they don't keep you full for very long, they digest very quickly and you find yourself ravenous again not too long after eating them). "Complex" carbs (fruit, veg, whole grains, beans, legumes) take longer to digest and thus keep you full longer, help smooth out those hunger pangs. This is why Spark recommends eating LOTS of veg and fruit for your carbs. Good for you to start to address your sweet-tooth, because yes, it is very easy to overdo it on sugary foods which is what got most of us in trouble, mhm :)
I don't know what your recommended calorie range will be - mine is 1200-1550 - and YES that was not easy to get used to at first! (considering I was eating at least double that, most days). Don't feel pressured to instantly drop your food intake into that range, though! You can ease your way down gradually. I know that once we decide to "make a change" we can be very impatient and want the pounds gone as instantly as possible, but, to prevent becoming totally overwhelmed and perhaps giving up altogether, I'd suggest you'd be better off approaching this as "small steps" over a few weeks, rather than all-or-nothing starting instantly.
Fitness Minutes: (0)
2 4/12/13 10:06 P
I'm very new to this site. I had my "ah ha" moment the other day when I saw a picture of myself and almost died. I can't believe I let myself get this big.....so now I'm making a change. I'm not sure where to start. I know about eating healthy but I have a very hard time reading labels. I'm not really sure how many carbs I should be eating....is there a such thing as a good carb? How much protein should I be eating? Can you eat too much protein? I'm addicted to sugar and I have been weening myself of of it for about 2 months now. But honestly how much sugar is too much? How much sodium is too much? Really feeling overwhelmed and don't want to lose momentum....I really need to do this for myself and for my family. If anyone can help answer my questions I would appreciate it. Thanks,
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