Tuesday, February 12, 2013
Track Your Progress with a Measuring Tape
Body measurements can be a useful way to track your progress. Many times you'll see a loss of inches even if the scale isn't moving. To ensure accuracy, measure in exactly the same place and under the same conditions each time.
~~the dreaded measuring tape. I hate it almost as much as I hate the scales. I'll get those measurements on the first day of the challenge... but don't look for me to post those numbers!! LOL!
Monday, February 11, 2013
List YOUR reasons/excuses on why YOUR diets and exercise plans have not been well executed in the past. OK that might be too long a list, so give 3 or 4 reasons and for each write a strategy that will keep you on track for 8 weeks. Let's learn from our past behaviors and make this our best Challenge ever!
~~First of all, looking at it as a diet. something to go on then go off of. Every time I went OFF a diet, I picked up where I had left off with my old eating habits and the weight came back. STRATEGY: I decided to stop dieting and to start eating healthy.
~~Second, not enough focus or good days in a row. If I made a mistake I'd throw in the towel on the whole day and start over "tomorrow." STRATEGY: Since I'm not on a diet, there are no mistakes to be made, no towels to throw in. I eat what I want... my main focus is health, not weight loss.
~~Third, lack of time. Here is where exercise comes in...or doesn't. When I did have the time to exercise I always found something else that needed done, or there was someone home and I don't like exercising around anyone. STRATEGY: Working on it still. I need to make exercise a priority and get over my issues of needing to be alone and who might see me exercising. How I'll do that I'm not quite sure. I've got something in the works... but it will be a while to see if that pans out for me. (a different job with fewer hours so I can have a couple hours at home alone) If it doesn't, I reckon I just have to get over myself and my issue and suck it up and just do it.
Sunday, February 10, 2013
Is there something you eat often that you have learned to cut the calories on? What works best for you? Do you have something you can share with us?
~~Salad dressing has often been an issue for me. I love a thick creamy dressing. Most often I would grab a Caesar dressing, but the calories in that are so very high. I tried many of the "light" or "free" varieties and ... yuck. A few months ago I found a roasted red pepper Italian that is really good and much lower in calories, however, being a new raw foodie, and one who is paying more attention to what is in the foods I buy, checking out the ingredients list on the red pepper dressing was disappointing. I do not like eating preservatives or other additives that I really don't know what they are or why they are in my food. So, being the spicy, Mexican food lover that I am, I just started using salsa on my salads. Even with some bought salsas... I recognize all listed ingredients, and they are good... plus, salsa is even lower in calories than my previous "find!" :)
Saturday, February 09, 2013
Saturday, February 09, 2013
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?
~~Sugar is the worst and bad carbs follow closely. Be it sweet or salty, snacky foods or meals, hot or cold, it doesn't matter. Once I eat something heavy in sugar or bad carbs, it's like I can't stop eating until I'm about to burst. Some of the worst culprits for me are ice cream, cookies, candy, crackers, tortillas, pasta, rice (with salt and butter!), & bread (with butter and herbs!), pizza.
What are the sources of the Triggers Foods? Is it a fast food restaurant? ~~No, not really. Drive thru? ~~No. Food you order in? ~~yes, pizza... definitely. Grocery store? ~~Nope. Convenience store? ~~Nope. Meals at family or friends? ~~Yes, often. Co-workers birthday cake? ~~No. Treats from others? ~~Not often, but that has happened.
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?
~~My worst time of weakness for falling prey to a trigger is after work and the evenings in the living room. I have been alone, but I don't have to be... and yes, I'm often very tired or bored and eating delicous food is enjoyable and soothing and does temporarily make me feel good. I really enjoy eating while I watch tv... until I realize that I'm not stopping, then I just feel guilty and disgusted.
What should you be doing at that time?
~~Anything other than eating.
Do you see a pattern? What types of foods are you reaching for? Does convenient access make a difference?
~~I definitely see a pattern. I often reach for whatever is most convenient, often packaged, fastest, but what I cook for supper has also triggered binges... like spaghetti and french bread or pizza.
How can you better handle the situations to avoid the triggers and not binge or eat more than you should.
~~Recognizing myself about to eat a trigger food has stopped me before. I'll be looking through the pantry or fridge for something to grab and suddenly realize what I'm doing, ask myself WHAT ARE YOU DOING?! and then just walk away from the kitchen. However, eating supper with the family still often triggers a non-stop eating frenzy for me... To thwart that I try to cook less (no leftovers) or put the rest up right away after making plates for us all, and I have resorted to rarely buying treats, like ice cream, at all. I'm still having a hard time limiting the pizza. But for that, I found that if I eat a big salad with my pizza... I actually do eat less pizza.
Write out your strategy to avoid the Triggers.
~~A lot of self-talk... positive self-talk, drinking plenty of water.... they say that often when you want to eat, you're actually thirsty, portion control when serving myself my meals, putting up leftovers, saying no, thank you when offered treats at work, read, get busy with something else, or DO grab a snack but make sure it's a fresh fruit or veggie.
What did you learn from doing this assignment? Anything else to add?
~~I think I keep eating sometimes when I'm not really hungry because my body is starved for nutrition. I keep filling it with stuff that lacks good nutrition, but it's not doing me any good. My body says, no, that's not getting it, eat more... and so I keep eating until my stomach says ENOUGH ALREADY! I have found that when I "fill up" on fresh fruts and veggies, I don't get in that "EAT MORE!" loop ending with feeling disgusted and guilty and my body still stared for nutrition. When I eat fresh veggies and fruit I eat less, I'm satisfied with less and I have a TON more energy! It's amazing.
Women like her inspired me to go raw. :)
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