Monday, December 28, 2009
That's what I'll be doing today. Today all traces of holiday excess go out the door - as gifts, as trash, I don't care. It gets out of here.
And a trip to the grocery store for fresher, cleaner, lighter fare will be made!
Hooray for a Monday and a vacation Monday at that!
Saturday, December 26, 2009
What a surprise in my emailbox this morning - a Welcome to stage III in the SP program.
Ha! Well. Wait! Whoa. Who said I was ready for that - especially the morning after our lavish and traditional Christmas Dinner? Not after being such a slacker with keeping track of everything this past week - from water to exercise to nutrition.
Let me think about this.
There are 6 healthy habits one is supposed to introduce during stage II
1. Portion Sizes
2. Eat the right stuff
3. Exercise consistently
4. Drink enough water
5. Eat on Purpose
6. Find unexpected opportunities
The only thing I have done with almost perfect consistency is #4 - drinking enough water. Not only do I drink enough, I have virtually eliminated soft drinks from my life and though I will have a glass of wine with a meal, I'm otherwise, not a social drinker. I would give myself an A on this.
I have done fairly well on #3, exercising regularly, though I have had some setbacks with plantar fascia and a touch of sciatica - both of which put a damper on my workouts. Also, I'm not fully utilizing the tracker. It's very graphic and responds slowly to my Internet connection. I think if I ever once got things set up efficiently, I could have a better handle on how I'm doing in this area. But I'll have to devote a lot of time to setting it up. I would give myself a C on this. Average but a whole lotta room for improvement.
Food, of course, is the big issue for someone who's not at her desired weight. #1, 2, and 5 really must be addressed and assessed.
#1 - Portion control. Here I would say I do fairly well. I know that restaurant servings are almost always twice what a portion should be. I do measure fairly often just to check up - especially here at home. I would give myself a B on this.
#2. Eat the right stuff. Whoa boy! I think I have to do some serious reconsidering about things here. Because even if I don't eat a LOT of wrong stuff - it takes only a little wrong stuff eaten steadily to kibosh any efforts to grow fit and healthy.
When I look back over my nutrition tracker I see a couple of things that disturb me.
Half the time I've eaten over my calorie limit
2/3 of the time I've eaten over my fat limit
2/3 of the time I've hit my carbohydrate allotment right on target
2/3 of the time I've eaten enough protein
3/5 of the time I've gone over the sodium limit
Only 3 times have I eaten enough folate
Only once have I eaten enough calcium
I have never ever gotten enough potassium and magnesium
I have rarely gone over the cholesterol limits
So - that's a 41% or a resounding F on this report card.
I am not exactly surprised. I am also not quite sure what to do about getting enough calcium, folate, magnesium and potassium. But I'm pretty sure about where to go to find out. I believe this weekend I will spend time reading about and planning meals around getting the dairy, fruit and vegetables I need to get up there in the healthy zone.
In fact - I am having an idea about how I want to start my New Year - even start it a little early - because wouldn't it be cool if, say, over the next few weeks, I could raise my grade from an F to passing to an Honor Roll A!?
Okay - I think the best thing to help me with that, besides more nutritional information, will be -
#5 - Mindful Eating - on which I will give myself a C-
I actually love it when I eat mindfully - when I really do taste my food and savor it's smells and textures and fragrances. I am always happy when I do this and disappointed when I realize I've gobbled down a meal and poof! it's gone and I can't remember enjoying anything about it.
In fact, I'd venture to say that every day when I've hit more of the nutritional targets was a day that I ate mindfully and every day when I missed them, I was also gobbling.
I believe I will pick this Healthful Habit to start with and to start today. I believe I will add a moment of thoughtfulness before every meal in which I will survey what is offered and say "thank-you" for the gift of it before I put fork to mouth. Yup. Time to add saying grace before eating to my daily routine.
Which brings me round to #6 - to which I will award myself with a D+ Find unexpected opportunities - like the one just mentioned above. Not just opportunities to exercise, but opportunities to do Other Good Healthy Things. Because - the world is full of opportunities. It's just up to us to take them.
Doing the math I see I've earned an A, B, C, F, C, D - which comes out to a 2 on the 4 point college scale. A C over all which, had you asked me to guess, was what I would have liked to have given myself. C.
And though a C may be not too far off from where most people are - I want to be an A. A nice good solid honor roll A sort of girl. I want A health. I want A energy. So I believe I want to go through stage 2 once again. I want, very much, to start a "bootcamp" program on January 4 - I've signed up for the SP bootcamp team and will use their ideas and suggestions to help me mold mine into something that's a perfect fit. But I need to be sure I've given each of these 6 steps the attention they deserve before I move on to Stage III.
But look out world - because I'm heading for Stage IV and I believe I'll be there before bathing suit weather gets here!
Wednesday, December 23, 2009
At least - vicariously - or might I say, representatively. My DH has asked me to help him lose the lbs that are creeping up on him this fesitive season, by fixing lighter meals.
He is a dear heart with the most different view of life I have evern experienced. Particularly when food was the issue being discussed. He used to insist that Fat was stored energy so eating fat gave you more energy. there was absolutely nothing I could ever tell him, show him or read to him, that made him think differently. It took a heart attack to convince him that the 4 food groups aren't fat, sugar, salt and meat.
After that he decided to eat more like me, include more vegetables and fruit, but he still has trouble wrapping his brain around some nutrition facts and portion control is really his biggest obsticle to optimum health.
Hmmm. Well. So it is mine too - though during this holiday season pecan butter balls are also part of the problem.
He is not a computer user - though he will if he needs to - so he's not going to make his presence known but he will be a SP user because I'm going to include him on all my fitness and nutritional adventures.
There should be a lot less of us in 2010 than there was in 2009!
Get An Email Alert Each Time BESSHAILE Posts