Sunday, May 05, 2013
When I started at Spark People, I went through a time when everything I did made me think of food which translated into eating food. Evenings watching TV with all the food commercials became a field of landmines waiting to explode and destroy my best efforts. I survived by keeping myself busy until those cravings for my triggers finally went away. Yes, it is possible. Some of the things I did then are in the list below. Later, I didn't have to keep my mind off food as much as I just needed to have something valuable to do because I found that mindless sitting resulted in mindless eating. I realized I needed to get away from TV commercials. So I'm starting with my favorite.
1. Create favorite play lists to listen to. Record your favorite shows and listen to your playlists while you do a different activity. When you DO watch the recorded show later, FF over the food commercials, or even all of them. I found that control very satisfying.
2. Box it up: Place an empty carton in the bottom of your closet. Hang a plastic bag over a hangar. Start at one end of your closet and try on clothes. Rehang the clothes that make you look stunning and still stay up on your new frame. Fold everything else and put it in the "Blessing" box or the rag bag. Keep working until the desire to have an unplanned snack is GONE! BTW--I now just leave the the Blessing box and the rag bag in the closet. When I get my clothes ready for the next day, if something no longer fits it goes right in the box or bag. When the box is full, it goes out to the trunk and to the right donation spot the next trip out of the house. Sometimes the rag bag goes into the craft area when it's project time. T-Shirts are great for sopping up glue or cutting into strips for a project. A stained blouse could give you enough for the background on a spot on a scrapbook page.
3. Develop an organizational plan for your refrigerator or pantry.
4. Start scrapbooking your week. An open book spread of the everyday and the special times, the good times, the bad, the temptations, the successes and the failures. Keep a file folder where you drop the papers that have to do with what you did: receipts, tickets, programs, menus. Take pictures and pick out your favorites to print if your are paper scrapbooking. Write the words that tell the stories. You can include major milestones, but think of this as a picture of your everyday life. So that when you look back at the page, you will REMEMBER the sights, sounds, feelings, even smells.
5. Record the program and go for a walk. That way, when you return to watch the program, you can FF over the commercials that trigger the snacking binges.
6. Clean out the refrigerator of all those items that are beyond ANYONE eating and the things which don't fit your collective eating plans now. This is easier for me since I only have to decide for myself. I think if I had someone else in the house, their special items would be on the bottom shelf of the door (think barbecue sauce or ice cream toppings) with the labels facing back toward the door.
7. Move to your studio and work on a favorite hobby. It doesn't need to be a special room. Just a place where your project is right there waiting for you.
8. Plan your menus for the next week.
9. Grab a friend and go for a walk and talk in a favorite spot. Don't think of this as a workout. Think of this as a "keep in touch" moment when you feed relationships as opposed to your fat cells, or the plaque building up in your blood vessels.
10. Enter your menus for the next week in the tracker and check and adjust for key nutrients.
11. Have a brainstorming session where you put up a large sheet of paper and list ideas for activities the family would like to do or pros and cons for a looming decision.
12. Prep some veggies- chop or roast for future meals.
13. Make a memory with some kids. Put one in charge of the camera. Go to a local park. Play a game. Do a craft. Plant a garden (this one requires repeated opportunities to avoid that snacking, unless you plant sugar snap peas) Declutter a room together.
14. Grab the family and package up some healthy snacks into individual serving snack packs.
15. Bake a batch of your favorite healthful cookie with the family, package all of them into one dozen bags, and deliver them to people in your neighborhood who are alone. Be sure to spend some time talking with them before you move on to the next person. Keep one dozen for you, but plan for them in your weekly menu on the tracker. While delivering/visiting keep an eye open for a way you could help your neighbor in the future--do they need weeds pulled, a weekly visit, help washing windows or walking the dog? getting the newspaper in the morning?
16. Indulge in some adult entertainment . . . go dancing; walk along the beach; hike to the top of the nearest highest hill or mountain; go for a drive in an area very different than what you see every day; go swimming, plan a date night and morning after . . .
17. Go shopping for a classic piece of clothing your wardrobe needs. Don't worry about the size. If you still have a ways to go until you reach maintenance, then think BASIC piece: shirt, shorts or pants, belt, bathing suit, workout outfit, underwear. If you have reached your goal, and your new basic wardrobe is complete, then you might look for a pop of color in a shirt or hat or one new trendy piece.
18. Declutter a hotspot--you know--that place that seems to collect everything. Even better, think of a plan so that those things that accumulate in that hot spot have their own place so they land where they belong in the first place.
19. Search local resources for something new you've never done in your area, then go do it.
20. When you go out for one of these alternative outings, take bottled water and a piece of fruit or some of those snacks you packaged up individually for everyone.
My slogan now is a take off on a SP strategy. I have changed "mindful eating" to LIVE MINDFULLY.
Saturday, May 04, 2013
Well, I must bore you by planning tomorrow's meals. I'm not objecting because I haven't planned next week's meals yet. I usually do this right on the tracker,( in the notes section) where I have all the anti-angiogenic foods in my favorites, and can periodically check to see how I'm doing with reaching minimum goal calories.
I can't NOT do an assignment. Also, It's a good time to spend a little time with this because my calorie target range has just increased and I need to get used to these extra calories and making healthy choices with more calories available.
The numbers to the left of Breakfast, Dinner, Supper, and Snack are the totals for the meal of anti-angiogenic foods.
Nutribullet: spinach, frozen berries, banana, cinnamon, ginger, flax seed
1/2 sprouted grain English Muffin with almond butter
8 Dinner (family coming):
Slow cooker chicken, thighs stewed with onions, celery, pepper
Sugar snap peas
Bravelute's Holiday grains (baked grains with cinnamon, ginger, and dried cranberries)
Homemade honey lemon wheat bread with butter
Roast beef (leftovers)
Greek Yogurt, sundried tomatoes, garlic, avocado, white bean spread
5 Snack: Cocoa Yogurt with strawberries Tea
11 fruits and vegetables 1794 calories (almost at minimum)
26 anti-angiogenic ingredients
Okay. I'm off to do my prepping for tomorrow:
Grocery: buy avocado, spinach, apples (and pineapple for Monday), peeled garlic and fresh mushrooms
Defrost chicken for slowcooker.
Chop onion, celery, tomatoes
Roast carrots and garlic (and acorn squash for Monday),
Bake multigrains, and apples
Measure out morning berries
Prepare Yogurt/bean/tomato spread,
Prepare Bread Dough and place in Refrigerator to rise overnight
Slice roast beef.
Assemble grains with cranberries and almonds
Start slow cooker with chicken, celery, onion
Just before Sunday Dinner, I'll need to slice the bread, heat the carrots and apples, grains, and steam the snap peas
Wednesday, May 01, 2013
It's May already. So it's time to check in on the 2013 resolutions or goals.
If you are interested in seeing my goals, here's the link to that blog:
www.sparkpeople.com/mypa ge_public_journal_individu al.asp?blog_id=5184224
So, here's my accounting of how April went.
1. Be Healthy:
4 pounds lost in April. For a total of 55.5 pounds since last August.
Blood pressure 111/69.
Total Cholesterol 202
Fasting sugar: 72
No migraines, No tinnitus
No peripheral neuropathy (I blame this on treading in the water and deep water exercise)
I had to buy a bathing suit 2 sizes smaller at the beginning of the month. And last weekend I had to buy another, one size smaller still. I needed to get some smaller everyday shorts and shirts. WooHoo!!. I filled my trunk with clothes, once again, and gave them to a woman who is out of work and has had 2 surgeries due to cancer. My white coat with the hood was on top and she cried when she saw that.
Fitness for March was 2414 minutes
Fitness for April was 3997 minutes.
I hear my PET scan report tomorrow. Hopefully I continue to have no hot spots.
2. Be a playful, responsible Adult
Playful activities: I continue treading water in community pool daily. I walk morning and evening. I go to the pool morning and evening. I have also started walking to the pool if it doesn't look like a storm is eminent. I purchased a set of pool resistance equipment. Don't find the floater belt fun at all. I just fight it all the time, so that will be gifted to someone else. But I love the foam barbells and those webbed had gadgets . They have upped my workout 10 notches!! And I love every minute of it. If I could find a pool protected from the sun, I'd be there pretty much 24/7.
Responsible Adult: Thyroid medicine must be taken 1.5 hours before eating anything. Thanks to SP friend, I have been able to manage taking thyroid medicine, getting in breakfast and my morning workouts. I take the medicine when I get up in the middle of the night. That's always more than the required hour and a half before getting up for the day when I might eat breakfast or go for a walk.
I filed my taxes before the deadline and learned I hadn't been paying income taxes on the Social Security money. And the taxes I WAS having taken out from teacher retirement wasn't enough to cover it. So I had to pay 2500, plus start paying over 600 every quarter. That means postponing the extensive work on my teeth for a while. I wished I could be an irresponsible teenager once again.
I continue to bless the Fly Lady techniques. They are very helpful to maintain the house and not be saddled with constant housework.
3. Nurture Relationships
I have made new friends at the pool and while walking. And I work hard to turn the complaining and negativity I hear all around me in a positive direction. People are so unhappy. Maybe they ALL need thyroid medication.
4. Make My Spirit Soar
I am thankful daily for feeling so great. In my last report I was worried about depression settling in. But my primary physician diagnosed a thyroid issue and started medication. While I haven't seen a startling change, I DO feel much more positive or hopeful, or NOT unhappy.
And starting and ending the day in the pool can't be beat!!
I purchased a nutribullet and started using it 1-2 times daily. I think it has made the nutrients that I needed available to my body. I'm really not eating any different foods. They are just being pulverized, and I also think that has made a huge difference. My next blood work will be the end of May. We'll see if it shows up there or not.
All in all, I consider it a very successful month.
Yes, I'm still resolute. I am seeing that it will be possible to maintain these habits for life.
Jewels helps. She's saying, "Okay, I've waited long enough!! Time for our walk." This morning, that preceded our breakfast!!
Monday, April 29, 2013
I keep changing my mind about the best thing about Spark People. And since reading this featured blog today,
my current best thing is people like the author, Kanoe10, who have reached maintenance, maintained and lived to tell about it, to share with us. Because I know I need to wrap maintenance ideas around my head and understand it this time.
With 54.5 pounds gone, and 30 - 50 more to go (still pondering that issue), I'm way past the point where I would have quit in the past. I'm way past the point where I would have said, "ENOUGH!" and then started putting the pounds back on, because I know the G-BALAM syndrome well. (Gained back all lost and more).
Now, don't get me wrong. I manage to push past those thoughts of quitting. Mainly because of friends here. But the science fiction qualities of maintenance for me have caused a few nightmares and sleepless nights.
So, I am very grateful for the bloggers on Spark People who have helped me to chill out, and just keep on keeping on with the plan. I can rest easy with the knowledge that it is possible to reach my goal, whatever it turns out to be; that I WILL be able to maintain my weight loss; and that all of this effort won't be wasted once again. I had enviisoned that I'd lose the weight and be outta here! But not these people. They stick around and continue to support us, to lift the fog from that unknown wasteland known as MAINTENANCE.
And there have been blogs like this on every stage of my journey so far.
The most memorable:
the one that told me about the Full Plate Diet when I was so hungry, ready to eat the door on the refrigerator.
the one that told me about the fitness resources for those with limited mobility
the one that reminded me that I needed to have fun while working out, while living
the one that shared the idea of the New Years Eve jar (kind of like MostMom1's WooHoo jar) where you write milestones on slips of paper, store in a jar through the year, and then read them on New Year's Eve.
and all of the others that shared the learned knowledge and their ups and downs that showed me that I was not alone.
So I say Spark Community Support Rocks!
Saturday, April 27, 2013
If you've been following my blogs, you know that visualizations that involve most of the senses are very powerful for me. So I'm ready to let you in on my MOST powerful image.
It's like I have my own little Bite-Sized Shredded Wheat character sitting on my shoulder whose job it is to keep me full and focused.
And thoughts of that little character sitting on my shoulder have kept me going, looking for what would keep me full. Turns out it really WAS fiber. And SOMETHING has kept me focused and motivated since last August. I don't seem ready to bug out and go back to my old ways and put the 55 pounds I've lost back on, though I might have 50 more pounds to go.
But ever since I watched that little girl saying 'You Drive! Worry About Yourself!"
and the blog I wrote after watching her video:
urnal_individual.asp?blog_id=5329476 ; the little guy on my shoulder has gotten a little bolder.
Just yesterday, as I was going out to the car to drive to the pool, he said, "Bravelute, WHY are you driving to the pool?"
I stopped in the doorway and sent my telepathic reply, "I WAS driving because it was so cold and windy, and I wanted to get out of the wind as quickly as possible after being in the pool and then the sauna."
"Yes, I understand. I like to be in warm milk myself, but it's 80 degrees and sunny right now. Why are you driving today?"
"I guess because it's a habit and because I'm not sure how I'll feel afterwards--if I'll be able to walk back home again."
"Bravelute, have you ever had any trouble walking out to the car after your pool workout?"
"Well, no, I haven't. And I guess I could sit at a table for a while if I did. I could take a piece of fruit with me, and eat that if I feel I need to."
So, the little guy on my shoulder is making me worry about myself. He is taking over a little of the responsibility for driving on this journey, especially when I seem to be dropping the ball.
Tonight as I fixed my snack after coming home from the pool, he started in again. "Bravelute, why are you putting the artificial sweetener in your yogurt?"
"Because I'm 100 calories over my minimum range, and I didn't want to use honey."
"But don't you still have about 250 calories left? I didn't know honey had so many calories. Bravelute, worry about yourself. You Drive!!
So I thought about it, and added frozen banana to my yogurt snack instead. I'm driving, and being reminded I must be mindful about the things I do without thinking, just because i always do it that way.
I think I'll be much more prepared for maintenance if I start questioning my motives. If I have some good reasons for my choices, then great. If not, then I need to develop a better action plan.
And just in case anyone is worrying about my state of mind, I don't think I have a piece of talking shredded wheat riding on my shoulder. Really.
Do you? If you did, what would that little guy make you pause and notice about what you are doing with your choices?
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