DON'T TEST MY WILL POWER. WATCH FOR WAYS TO RECOGNIZE AND AVOID SITUATION THAT MIGHT CAUSE ME TO WEAKEN.
NOT JUST YET. (POWER PHRASE) GOES A LONG WAY. OR I'LL HAVE IT LATER FOR FOOD PUSHERS. IF THEY INSIST FLEE!!!!!
IDENTIFY AT LEAST 3 HIGH RISK TIMES OR EVENTS SUCH AS FAMILY GATHERINGS PARTIES (FOR ME QUIET TIMES OR THE WEEKENDS.
1. THIS IS NOT A GATHERING SITUATION BUT:
STRESS, ANGER AND ANXIETY IS AN ISSUE FOR ME. (LAYING IT ON THE LINE HERE)
I AM BETTER AT ANGER EATING. IT IS BETTER FOR ME TO TALK IT OUT IF NOT I'LL EAT ABOUT IT. OR USE AEROBICS VISUALIZATION MODE.
ANXIETY...I HAVE TO TRUST GOD MORE IN THESE SITUATIONS. AFTER ALL GOD SAID HE WILL NEVER LEAVE OR FORSAKE ME. GOD DON'T LIE. HE PROMISED!!HE CAN DELIVER!
DAILY STRESS DEALING WITH MY YOUNGER SON WHO IS SPECIAL NEEDS. NOW HE IS A TEENAGER AND WE ALL KNOW WHAT IS LIKE. TEENAGERS ARE TEENAGERS REGARDLESS IF THEY ARE SPECIAL NEEDS ARE NOT. GETTING SUPPORT FROM DH WILL BE A BIG FACTOR!! DEEP BREATHING (not please I am not into the new age stuff). I HAVE FOUND DEEP BREATHING VERY HELPFUL FOR ME. PILATES, TAKING QUIET BREAKS AND TEA TIME. I REALLY NEED TO BE ON GUARD AND BE CONSISTENT WITH THIS. I ALSO NEED TO JOURNAL IN MY FITNESS AND DIET JOURNAL. I AM USING MY FAITH MORE.
2. LATE IN THE EVENING.. DEVELOP AND KEEP BEDTIME ROUTINES. I AM THE WORLD WORST NIGHT OWL.
AFTER DAILY CHORES AND ASSISTING WITH MY YOUNGER SON. BATH/FACIALS TEA TIME, DEVOTIONS AND READING. LEARNED THAT IT IS BEST TO GO TO BED AT THE SAME TIME DAILY. ON THE WEEKENDS I USED TO STAY IN BED LATER BUT LEARNED AT IS BEST TO WAKE UP AS IF I AM PREPARING MY SON FOR SCHOOL. I CAN ALWAYS TAKE A NAP ON THE WEEKENDS. SO IN BED BY 11 PM. NO EXCUSES.
3. WEEKENDS JUST REST TIME FOR ME AND I TEND TO LET GO......I HAVE SOME
EXTRA TIME ON MY HANDS AND THINGS ARE VERY LOW KEY... I USE CROCHETING FOR RELAXING, PRAY, WORK ON THIS PROGRAM. AND READ MY NEW FIND. I SHOULD REALLY JUDGE WHITHER I NEED TO EAT IN THE WIDE RANGE ON THE WEEKENDS. ESPECIALLY IF HAD SOME SLIPS DURING THE WEEK. MOST WEEKENDS I NEVER EXERCISE. I WAS TAKING SATURDAYS AS AN OPTIONAL EXERCISE DAY. SUNDAY IS MY OFF DAY REGARDLESS!!!!!!!! IF I HAVE REACHED MY CAL BURN FOR THE WEEK THEN IT IS WEIGHTS OR PILATES. IF GIVEN EXTRA STRENGTH AEROBICS. I CAN JUDGE THIS.
4. GOING OUT TO EAT ON OCCASION.
I LEARNED THE HARD TO HAVE FRESH VEGGIES AND FRUIT WITH THE OPTION OF A PROTEIN. USUALLY A BIG SALAD BUT I WATCH THE CROUTONS AND DRESSING. YOU CAN OVER DUE ANYTHING EVEN A SALAD.
if is my own personal view that they add extra somethings in the food that makes you crave more food. To prove my point (in my own view) I did an experiment when I went out to eat i ate more than fresh veggies and fruits. When i got home i was starved and waned more food. now I only eat fresh veggies and fruit with a little protein. I avoid yeast roll all together. I have to tell the waitress no thank when she comes around with BITE SIZE GOODIES while we were eating our meal. Once she came with fried cheese stick and then the other time it was miniature cinnamon bites. Dh welcomed them all. I did not that time. I HAVE TO USE "I'LL HAVE IT ANOTHER TIME WITH THE WAITRESS AND HD. HE OFFERS ME GOODIES THAT I DO NOT WANT. THIS HIGH RISK TO ME CAUSE MANY FOLKS LOVE YOU WITH FOOD. THEY LOVE YOU TO DEATH LITERALLY!!! lol! I DON'T THINK HE WOULD SABOTAGE ME ON PURPOSE. HE IS LEARNING TO ME LOVE WITHOUT FOODING ME. BUT THIS IS A JOURNEY FOR HIM TOO. I HAVE HEARD THE PHRASE FROM HIM: IF YOU LOVE ME WOULD EAT IT. MY RESPONSE IS: IF YOU TRULY LOVED ME YOU WOULD NOT OFFER IT. OH WELL HE HAS GOT BETTER AT NOT OFFERING I HAVE TO REMIND AT TIMES. KEEP GOING AND WALKING BY FAITH.
DAY 4 SETTING BOUNDARIES NOT DIETS ( THAT DOES SOUND SO MUCH BETTER?) IT DOES TO ME.
INSTEAD OF GETTING STUCK ON THE WORD DIET THINK OF IT AS SETTING BOUNDARIES---WHICH ARE FLEXIBLE. THEY PROVIDE GUIDELINES, BUT AT THE SAME TIME THEY ALLOW FOR COMMON SENSE AND GOOD JUDGEMENT.
TIMES WHEN I AM FEELING STRONGER AND FOCUSED ON MY DIET I CAN MOVE THE BOUNDARIES CLOSER TOGETHER MAKING THE ROAD NARROWER. AND WHEN USING THE WIDER PLAN I CAN ADD MORE VARIETY. BUT NEVER GET OFF THE BOUNDARIES COMPLETELY. MEANING THROWING CAUTION TO THE WIND AND EATING EVERYTHING EXCEPT THE KITCHEN SINK. .
NARROW BOUNDARIES PLAN:
STAY 1200-1625 CALORIE RANGE
EAT AT LEAST 2 MEALS AT THE TABLE DAILY.
EAT WITHIN HEALTHY FAT RANGE.
RECORD WHAT I ATE 7 DAYS A WEEK. ON SPARK OR ON PAPER.
5 DAYS WEEK OF EXERCISE (THIS INCLUDES 2 DAYS OF WEIGHT) I STRUGGLE WITH WEIGHTS BUT TIME FOR A CHANGE.
NO FRIED FOODS (I HAVE OVER COME FRIED CHICKEN AND OTHER FRIED FOODS) .
PIZZA DAY IS EVERY SATURDAY. I HAVE SUBSTITUTED THAT WITH A VEGGIE AND BEAN SALAD WITH A HEALTHY VERSION OF TORTILLA CHIPS
NO SWEETS (BY FAITH) .
PORTION CONTROL DAILY.
RESTRICTED EATING OUT!!! ONCE EVERY FEW MONTHS
8 - 10 GLASSES OF WATER NO EXCEPTIONS!!!! .
**GOALS TO BE WORKED OUT WITHIN MY DIABETIC PLAN AND MEDICATIONS. ***
WIDER BOUNDARIES PLAN:
CAL RANGE OF 1480-1800
NOW I REALIZE OVER EATING CAUSED ME TO JOIN SPARK IN THE FIRST PLACE. THE WHOLE POINT IS TO BE FLEXIBLE WITHOUT LOSING SIGHT OF GOALS THAT ARE IN PLACE.
EAT A HEALTHY DESSERT ONCE A WEEK. MEANING WITHIN MY DIABETIC RANGE. PLACE A LIMIT ONE SERVING A WEEK. MODERATION. BE AWARE OF TRIGGER FOODS.
PIZZA-- I CROSSED IT OUT. IT HAS A NEGATIVE AFFECT ON MY BLOOD SUGARS AND I COULD NOT STOP AT ONE PIECE. .
NUTS-- ONLY WITH OATMEAL FOR BREAKFAST AND IN SMALL AMOUNTS.
IT IS SAID THAT IT IS BETTER TO HAVE UN-SHELLED NUTS THAT WAY YOU EAT LESS??? NOT ME ONLY WITH MY OATMEAL. MAKE IT YUMMY!
SWEETS--MODERATION CAN'T STOP ONCE I START. MY CHOICE WILL HEALTHY VERSIONS OF COOKIES FROM THE HEALTH FOOD STORE. PUDDINGS OR WEIGHT WATCHER PACKAGED CAKES ONLY. NO REGULAR CAKES OR COOKIES. OR OVER EATING. THIS HOW I GAINED THE WEIGHT AND CAUSED WEIGHT GAIN. AND POSSIBLY DIABETES((PLEASE NO OFFENSE* THIS IS MY VIEW AND* AND MY BLOG)).
PORTION CONTROL TRIGGER FOODS. AND ABSOLUTELY NO SWEETS IF EE IS INVOLVED. THIS HOW I GAINED WEIGH AND BECAME DIABETIC*** AGAIN NO OFFENSE TO ANY ONE WHO IS DIABETIC. THIS IS MY BLOG*******AND MY PLANS ONLY!
BREAD ONLY WITHIN IN DIABETIC PLANS. BUT MY MY MY DO I LOVE IT!! .
POTATOES ONCE A MONTH. MY CHOICE IS CURLY FRIES.
6 GLASSES OF WATER DAILY.
EXERCISE 6 DAYS A WEEK IF I AM ON THE WIDE PLAN.
RECORD ONLY 5 DAYS A WEEK WHAT I ATE.
***THESE GOAL WILL BE WITHIN MY DIABETIC GOALS AND MEDICATIONS******
MAGIC NOTEBOOK : JOURNAL WRITE YOUR THOUGHTS DOWN CONCERNING EATING. YOUR THOUGHTS, EMOTIONS. HELPS MANAGE YOUR EATING PATTERNS. OR EVEN WRITING ABOUT THE FOOD YOU CRAVE DESCRIBE IT ON PAPER OR ELSE WHERE. FOR EXAMPLE I USED TO CRAVE CERTAIN FOODS SUCH AS PIZZA. OH THE SMELL OF IT AND THE SIGHT USED TO MAKE MY KNEES ALMOST BUCKLE. BUT THAT WAS IN THE PAST. I THINK OF IT AS POISON TO ME. NOT THAT IT TASTE BAD. IT IS JUST NOT GOOD FOR ME AT THE PRESENT TIME. OR ANOTHER OPTION IS TO HAVE THE CRAVED FOOD AT ANOTHER TIME. I HAVE TRIED THIS AND I ENDED UP FORGETTING ALL ABOUT THE FOOD I THOUGHT I HAD TO HAVE.
UPDATE: I HAVE CONTINUED EATING MY OATMEAL, LEARNED TO LOVE GREEN TEA WITHOUT ANY SUGAR SUBSTITUTE. MY EXERCISE HAVE ON TARGET FOR TWO WEEKS. I HAVE EVEN BUSTED UP 25 MINS ON MY NEW BIKE!!!! THAT THING IS A KILLER!!!!!THE ONLY EXCEPTION IS TODAY AND I HAVE BEEN BATTLE LOW SUGAR READINGS. I WILL STAY ON TOP OF THIS WITH THE HELP OF MY FAITH.
AFTER ALL I FOR SURE WALK BY FAITH AND NOT FOR SIGHT. I AM LOVING CROCHETING AND I HAVE MADE ABOUT 8 CROCHETED LEARIET ANKLETS AND NECKLACES, CROCHET A BROOMSTICK STITCH WRAP AND ON MY SECOND WRAP WITH BEADING. NEXT WILL BE A LOG CABIN THROW. CAN'T WAIT!! IT IS A GOOD STRESS RELIEVER TOO.
Each day take a few steps that move you forward even if you don't feel like it.
Boy I need to catch on fire with this. I am good at starting something but sticking with it can be a problem. Working on it.
Since it helps to see my goals laid out. I've went back and borrowed from some old post.
1. Eat 2 -3 fruits daily.
2. Eat 3-5 veggies daily.
3. Strength training 1-2 time a week.
4. Aerobics 2-3 times a week.
5. Eat Oatmeal or a whole grain with breakfast.
6. Daily care/facials pedicures. Yes I am a girly girl. Besides I have to fight harder I'll be turning 51 in September. This includes weight training Sorry but I don't like it.Yes I know the benefits yada, yada, yada. I enjoy pilates more!!!
7. Journal weekly this pertains to emotional eating. It helps to write about what is going or not going write in life. I found out the hard way bottling things up inside does not go well for me. But, tact can be a factor. What you say can crush or uplift a person. The tongue is a fire, a world of iniquity:so is the tongue among our members, that it defiles the whole body, and sets on fire the course of nature and it is set on fire of hell. James 3:6. sometimes I have take a breath and step back and pray..... I use to eat when I was angry but that I do not do any more. I found aerobics visualization helps. walking etc. Right now I am dealing with some hormonal issues and find myself being overly emotional a little. NOW Wait all those who know me know I am not a down trodden person. Believe me I am praying myself thur. I know what God says I am and I know whose I am. I haven't gotton anything twisted on that end. LOL! I have also begin to crochet again so this will be a part of some helps with stress etc.
8. Devotionals daily.
The Summer vacation will start Friday coming. So I am walking by faith with this