Tuesday, July 22, 2014
I've had a bad month - health wise and other wise
Looking forward to coming back to Spark, getting on track, and maybe even getting life back on track.
Hope all of you are doing well!
Sunday, June 29, 2014
I hope everyone is having a nice relaxing weekend. For my fellow Canadians , Canada Day is coming up on Tuesday, so it's kind of like a long weekend? And for my friends in the States , I'm sure you're all looking forward to a long weekend next weekend for July 4th. Happiness and celebration all around!
Here are a couple of positives from my week:
-I found a wonderful market 3 blocks from work which has a big salad bar and a great selection of produce. I was there three times this week and it's so relaxing to take a walk on my lunch break and pick out some fruit and veggies for snacks and a nice big salad for lunch. This is perfect for me, because I'm in the habit of buying my lunches instead of packing them (bad me!), but this gives me a much healthier option than the food court.
-As a result of discovering this market, I've been much better at getting in my daily fruits and vegetables (one of my goals that I posted a couple of weeks ago).
-I've been (mostly) getting in my 10,000 steps a day. I was loaned a pedometer from work for a step counting challenge, and it's really made me conscious of how much movement I'm getting in during an average day. I'm more active than I thought I was, but I'd like to push for a little bit more. We have to send back our pedometers tomorrow, but I'm considering buying one for myself so that I can keep tracking.
-I've lost another 1.5 lbs at my last weigh-in. Starting back on Spark I was hoping for 2 lbs a week, but I'm averaging about 1 lb a week. I'm still happy with this, since it is a step in the right direction. And I have a feeling I know what changes I need to make to get my goal of 2 lbs a week (ie. More activity, less sugary snacks at work - yeah, that's been a problem this week).
I find a weekly blog has been a good strategy for someone like me, who is overwhelmed by big changes and big decisions. I will usually blog once a week and reflect on what changes have been positive, and what challenges I should try to overcome next. In this way, I've been reevaluating as I go, and changing my plans to fix any issues I see. Adding new goals every week allows me to build piece by piece on the work I've already done.
This week I'm setting simple goals because I know my week will be hectic:
1. Limit sugary/sweet snacks (especially at work this is an issue).
2. Maintain healthy eating throughout the week, even with a crazy schedule.
Well, wish me luck.
Have a wonderful Sunday !!
Sunday, June 22, 2014
A couple of things that happened this week have really made me think twice about what I'm doing, and it's time for me to try a new strategy.
The first thing was my doctor calling me for some blood test results, which put a scare into me. My father was diabetic (Type 2), and my mom is now prediabetic and working on her diet and exercise to help. They were testing me because of this family history. Fortunately I'm not at the prediabetic stage yet, but my numbers were high enough that my doctor wanted me to work on it so that we would see better results next year. I'm so happy that my high numbers have been caught before they get too high, and now I need to work on getting them down. Cholesterol was the same story. High numbers, not as concerning right now, but I need to work on decreasing them.
Lessons learned: To help my cholesterol I need to pay closer attention to the Fat content in the foods I'm eating (and particularly Saturated Fat, is what my doctor told me). I also need to be more careful about the carbohydrates and sugars I'm taking in to help with my diabetes risk.
The second thing was that a few times this week I've made myself feel very sick by trying to go without food for too long. Sometimes when I start watching my diet I'm thinking only about calories and how to decrease them. I end up eating the same kinds of food as usual, but in smaller quantities and not as frequently. This worked when I was younger, but is no longer sustainable. This week, in as little as four hours between meals I was starting to feel nauseous, my vision was blurry and I felt like I was going to pass out. I told my doctor about this too, and she said I just need to eat smaller meals, but more frequently.
Lessons learned: I need to bring more healthy snacks to work and eat them throughout the day. I think making better choices for my meals will also help this problem. I don't necessarily need to eat less - I just need to be smarter about the nutrients in my diet.
So I feel a little silly, because most of these things (watching fats and sugars, eating smaller meals more frequently) are common knowledge and I've heard all these things before, but I get overwhelmed by the amount of nutrition information available out there and I tend to block everything out for that reason.
Anyway, that's been my week... it was a little more stressful than usual, but I'm grateful at the end of it to have an opportunity to make things better.
Hope you're all doing well!! Have a great Sunday everyone
Friday, June 13, 2014
Well... I've had an exciting week, full of celebrations. It's been wonderful, but it's definitely thrown me off track. I wouldn't say I splurged this week, I have tried to be smart in my food choices. However, with eating more meals out than usual it has not been possible to accurately track calories.
These past couple of days I've been hungrier - feeling more of an urge to snack, craving things that I haven't been craving for weeks. Maybe it's because I started my week with a few days of extra calories. Maybe it's the stress of work. In any case, it's time to take a look at my eating habits and figure out how to improve on them. And since I've discovered that posting my goals to my blog makes me more likely to follow them, here is what I intend to do this coming week:
1. Stay in the mid-lower range of my daily calories.
2. Add more fruits and vegetables to my diet. For now I will aim for 3-4 servings, and will increase the goal when that becomes habit.
3. Drink at least my 8 glasses of water per day, consistently.
I hope I can succeed at all of these. After a week of accomplishing these I'm sure I will start to feel better.
To change the subject, my stair climbing is going great! It's been 3 or 4 weeks now of taking the stairs every day to my office on the 5th floor, and finally I'm not gasping for breath by the time I make it to desk. It's a small improvement, but it makes me happy!
That's all for tonight. Thanks for reading. Hope you are well!
Saturday, June 07, 2014
Today until Tuesday is going to be a flurry of big celebrations.
My friend, in the same graduating class as me, has a special graduation banquet that she invited me to, so I'm looking very much forward to tonight. Tomorrow I am celebrating a friend's birthday, as well as having a barbecue in the evening with my aunt and uncle who are in from out of town. And Tuesday is my convocation ceremony. I finally got my dress yesterday, and I'm incredibly excited for it :
I've always wanted a Betsey Johnson dress. I ordered a size up from what I usually would because I had a feeling her sizes run small. Even then, I was 80% sure that it would be too small for me and I would have to return it. But it fits - almost perfectly! I won't look as stunning as the model in the photo, but hopefully I will get a good picture on Tuesday that I won't be embarrassed to share. (I'm terribly un-photogenic!)
I've been feeling a little down, because in my past experience the first few weeks of weight loss has produced fast results, but in these three weeks I've only lost 3 lbs (not that that's bad - it's just slower than I'm used to - I did lose 2 inches from my waist though). But being able to fit into this dress makes me feel that the progress I've made in the last three weeks that I've been 'Sparking' has paid off, and I hope that there will be many more health improvement milestones in the future.
Happy Sparking everyone! And have a lovely weekend.
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