Wednesday, October 03, 2012
Water: 6 cups.
Fitness: Yesterday was a scheduled rest day.
Food: I did great up until the time I got home from work. I had a mini-binge on some chips and a couple of pieces of candy. For dinner, I had Wendy's. Not a good choice.
Vegetable/Fruit Servings: 3.
As I said above, last night wasnít a good night in terms of food. I allowed my feelings to get the best of me. So, I am choosing to do something about that. Recently, I was reading through my SP friendsí blogs, and I came across DRAGONFLY02ís blog for the Fall 5% Challenge. Now, I am not signed up for the challenge; however, the blog she posted had some great questions about trigger foods, so I am going to take those questions and apply them to my life.
1) List ALL your trigger foods. Is it a snack food or part of a meal? Are they sweet or salty? Hot, cold or room temperature? Carbs, comfort foods?
--> Honestly, any food these days seems to be trigger foods for me. Candy (not chocolate though), soda, chips, mashed potatoes, fast food, and leftovers seem to be my list. For the most part, I love salty foods. For some reason, they are my weakness. As for mashed potatoes, well, that would be my comfort food.
2) What are the sources of the Triggers Foods? Is it a fast food restaurant? Drive thru? Food you order in? Grocery store? Convenience store? Meals at family or friends? Co-workers birthday cake? Treats from others?
--> Fast food and convenience stores are where I usually go if I need or want comfort food.
3) Describe the most common situations where you reach for the trigger foods or snacks. What room are you in, what time is it, what are you doing, who is with you, and how do you feel? Are you tired? Are you eating to feel better? Are you rewarding yourself? Soothing yourself? Are you bored? By getting the food how does it make what you are doing better? What should you be doing at that time?
--> I find that I reach for these foods when I am bored, lonely, and emotional. For example, if I come home from work (get home at 5pm), and I have nothing to do, I will eat until my boyfriend comes home (6:30pm) because I am bored and lonely. Also, if I get into an argument with my boyfriend, or if my day hasnít been great, I will reach for those foods. Another thing I notice is that sometimes, if I am upset and I am supposed to workout, I will skip the workout to sit on the couch and eat. So, needless to say, the afternoon is when I have the most issue. Sundays also tend to be binge days too.
4) Do you see a pattern? What types of foods are you reaching for? Does convenient access make a difference? How can you better handle the situations to avoid the triggers and not binge or eat more than you should?
--> One way that I can combat afternoon attacks is by finding ways to stay busy whether it be going for a walk, cleaning, cooking dinner, or getting ready for the next day. As for eating my emotions, I can keep a journal or even blog about how Iím feeling, why I am feeling that way, etc. Writing is much better than eating. I can also choose to call up a friend to talk. However, I need to stop skipping my exercise just because I am upset.
5) That is what this assignment is about - how will you not do that again? Can you pick a replacement habit or behavior that will cause you to pause, and think do I really want to do this, and why? Maybe it would help to walk away from the trigger - drink water, go for a walk, phone a friend, go outside, look out the window, brush your teeth, or play with your pet? Be consistent so you can develop the new habit.
--> I have listed about the new habits.
7) What did you learn from doing this assignment? Anything else to add?
--> I learned that there are times that I am vulnerable, and when I indulge in those times, I take steps backwards. I donít want to do that anymore. I want to continue forward because my body deserves to be exercised, nourished, hydrated, and well rested. Itís going to take time before I am 100% at conquering my triggers, but each and every day, I will try my hardest to pinpoint these problems and fix them.
Tuesday, October 02, 2012
Water: 10 cups!
Fitness: I walked/ran 3.27 miles in 45 minutes. I had another PR - 3.1 miles in 41 minutes! Yesterday's run was just what I needed. The beach was beautiful, and I felt great. I didn't even look down at the timer. I just ran!
Food: I did really well yesterday. For breakfast, I had 1 cup of 1% milk mixed with Carnation Breakfast Essentials; I also had a Luna Bar and a serving of almonds. Later, I had a morning snack of a Granny Smith apple. For lunch, I wanted something different, so I went to Subway to get my BLT. For dinner, I had steak and a rice side. The rice side wasn't the healthiest; however, I stuck with my portions as well as allowed my body to tell me when I was full. I've started tracking my food again but with My Fitness Pal. I really like the bar code scanner. Anyways, I was under my calories for the day.
Vegetable/Fruit Servings: 2. I was doing so well with this too. I'm getting back on track with this today.
I had a really good day yesterday. It felt good to bounce back after the horrible Sunday food binge.
For those of you with My Fitness Pal, I'm a little worried because my calories for a day with no exercise is 1340. I find this a little on the low side. Yesterday, when I was hungry, I felt myself restricting what and when I could eat due to the low number. Any one else had/have a problem with this too? The ONLY thing that I like about SP food tracker is that they give you a range.
Monday, October 01, 2012
So, after writing the morning blog, I took some time out to make some October goals. I scaled them back a bit as well as how much I will be exercising. So, here they are:
1. Exercise - 5x.
2. Drink 6 cups of water daily.
3. Track food - 5x.
October 15th Goals:
1. Be at 154 lbs.
2. ST - 4x.
3. Try two new recipes.
October 31st Goals:
1. Be at 152 lbs.
2. Workout - 16x.
3. ST - 8x.
Having three goals per time frame is smart because I think I got a little overwhelmed the last time with 5-6 goals a time frame. I couldn't keep up with all of them. These aren't as scary now.
Monday - Walk/Run.
Tuesday - Rest Day.
Wednesday - Walk/Run.
Thursday - 15-20 minutes of ST; 25-30 minutes cardio.
Friday - Rest Day.
Saturday - Walk/Run.
Sunday - 15-20 minutes ST; 25-30 minutes cardio.
Last month, I really struggled with ST, so I have decided to only shoot for two days a week. If I get better at getting it in, I might up that to three days next month. Also, for my first 5K, I have decided to walk/run it as I don't want to mess up my shins anymore than I have. It was a tough decision because I really wanted to run it fully, but hopefully, I will be able to run a full one in March or April. Lastly, I am a little nervous about taking two rest days especially after yesterday's. However, I chose to be smart about it as they will be taken on weekdays and not weekends. I tend to do much better during the week than on weekends, so hopefully, this won't back fire!
1. October 13th - Ray Tanner's 5K Home Run.
2. October 29th - SP Virtual Trick or Trot 5K.
3. October 30th - Doctor's Appointment.
4. A friend's wedding in November.
5. Holidays - I don't want to get to New Year's Eve and make a resolution to lose weight.
6. March - My Dad comes for a visit.
It feels good to have my goals written out. Now time to make some inspirational collages to put up around the house. I'm determined to make October a great one!
Monday, October 01, 2012
Water: 2 cups.
Exercise: I decided to take a rest day because Saturday night, my lower half of my body was tired and achy from my run.
Food: Bad day. Let's just say, what didn't I eat?
Vegetable/Fruit Servings: None.
Yesterday wasn't a good day at all. I took a rest day which I needed, but for some reason, rest days are terrible in the way of food especially if they are on the weekends.
Also, I think I did a little emotional eating yesterday. Reasons: I didn't hit my weight goal for September, my boyfriend and I had a little fight, and honestly, I think I'm depressed. It's been cloudy here for a couple of days, and it's really playing with my mood. Also, although I am VERY grateful for a job right now, I HATE it. I'm so bored. It's not where I want to be; I dread getting up in the morning. I would look for a new job, but the new museum will be opening next March, and that's really where I think I want to work, so I am hoping for a job offer soon. It's a tough decision. I'm not even 100% sure she'll even offer me a job, but I want to be available if she does. Lastly, I'm not 100% happy with my relationship. There's just a lot of stress and issues.
I've been dealing with these things for several months now, and I've been trying so hard to be thankful for what I have, but sometimes, depression pulls me back in. I know I would probably benefit from seeing a counselor, but I don't have any money to do that. So, I guess I will continue to deal with these issues on my own.
Anyways, enough of that. I will be working on new goals for October and some collages of positive, healthy things to keep me on track. I will probably post those later today, or I will post them with tomorrow's check in.
Thanks for listening.
Sunday, September 30, 2012
Water: Only 6 cups.
Exercise: I got an early run in yesterday morning. I did 3.12 miles in 43 minutes which I think is a PR for me. I also volunteered for the museum yesterday, so I had to walk to the event site from my car. Plus, I had to crank the penny press yesterday:
I got in another workout when making the squished pennies yesterday. This penny press is new, so the hand crank was pretty difficult. I had fun thought.
These were the designs that were offered.
Food: I didn't have a good day in this area. Breakfast was my only good meal: Luna Bar, almonds, and Breakfast Essentials with milk. I didn't get to eat lunch until almost 4pm because I was asked to stay longer at the museum event. I was there from 11;45AM - 3:15PM. So, by the time I got home, I ate three tacos from Taco Bell which is the healthiest option there and works for my calories. However, I didn't get hungry for dinner until 10:30PM, and I didn't have anything quick to fix, so I went to McDonald's. I ate a double cheeseburger and a medium fries. I will say this: I did well because usually, I get two burgers, a large fry, and soda. (I didn't get a soda!) So, not the best day nutritionally, but I could have done worse.
Vegetable/Fruit Servings: 0.
I'm thankful for a new day, and I plan to do much better today!
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