Wednesday, July 01, 2009
Everyone knows I'm sucking on my fitness... although today I'm rockin' it. No matter what though - what you eat matters! Concentrating on nutrition - giving yourself healthful food - matters.
"You can never out train a bad diet"
Check out the link that illustrates this fact www.youtube.com/watch?v=UQbuzsY_34Q
So, I'll keep working on my fitness points because I know it's important... but even more important is what I give myself nutritionally... I cannot exercise enough to make up for poor nutrition... go me!
Sunday, June 28, 2009
Week 5!! Hard to believe there are only 3 weeks left! I did not lose any weight this week and I'm okay with it.. as I said about 4 weeks ago.. I know the ups and downs of hormones, etc. and they effect what I see on the scales. Here's what I KNOW - I know I had a GREAT week. I gave myself more than 35 grams of fiber on average everyday, exceeded both my potassium and calcium goals, ate within my calorie range (at the lower end of the range) and I was much much more active (thanks to Zumba!). I KNOW that the scale will catch up eventually. I also KNOW that I am no longer looking for quick fixes, instant gratification (I've done that all before). Instead, I'm doing something I've never tried before - giving myself nutritious, healthful meals!!
My new healthy (but not obsessive) way of living is working SUPER. I feel "normal" and I don't find myself obsessing over what I ate or didn't eat in a negative way. However, this week I was put to the test - I had a HORRIBLE day on Thursday. I was VERY angry and I wanted to binge - badly. RED FLAG. Emotional eating has been a long time problem (as evidenced by gaining 100lbs the year I got divorced). I knew I was in the danger zone and I did okay. It was literally minute by minute. I played the old "I'll eat a healthy dinner and if I still want to go through the drive-through, I will." You know what? By the time I had GIVEN myself a nutritious dinner, the need to go through the drive-through had passed. Several hours later I got the feeling again - I wanted to eat and eat and eat. Again, I recognized the trigger and viewed it as a test. I ate some protein and journaled reminding myself that although bingeing serves me in the moment it is very self destructive behavior. I went to bed but woke up an hour later ravenous (or so I thought). My old behavior would have been to get up, get dressed and go to a drive-through (it's like a drug). Instead, I splurged on BOTH a skinnycow ice cream sandwich AND a no sugar fudgisicle... and I still ended the day within my calorie/fiber/potassium/calcium goals! This was a true success.
WHAT I DID GOOD THIS LAST WEEK:
-Ate an average of 35 grams of fiber every day
-Ate within my calorie range (at the lower end of the range)
-Did not meet my goal of 5000 steps per day but DID increase my average from less than 3000 steps to 4,239
-Did not meet my goal of exercising 3 times but DID exercise for an hour (intensely) two times (Thank you ZUMBA) Also, doing the little things helped immensely like taking the stairs, parking further, walking to colleagues offices instead of emailing or calling!!
-Won the battle to binge due to emotions!!!!
-Felt normal; no obsessing over food
My plan for the coming week:
-Continue to be BATTLE READY by having a plan, a vision and a battle mindset!
-Exercise THREE times for a total of three hours.
-Average 6000 steps each day (this is a stretch goal since I didn't meet my 5000 goal this last week)
-I can feel myself getting a bit tired of some of the foods I'm eating, so I'm incorporating some new recipes this week to add a bit more variety. (Boredom can be a trigger to binge.)
Remember those little things ADD UP! What little things are you doing in your battle?
Sunday, June 28, 2009
I have tears streaming down my face... if you have not visited this website or heard about "the movement", PLEASE visit it now!! The message is simple and profound. YOU ARE BEAUTIFUL. operationbeautiful.com/ Post messages in public places where other women will find them.. to remind all of us that we are already beautiful...
I'm going grocery shopping tomorrow loaded with post-it notes...
This is something everyone can do... and how encouraging would it be to find a note like this to remind us to love ourselves first just the way we are - beautiful...
Tuesday, June 23, 2009
Those of you who've been keeping up with my journey know that my "take" on dieting this time is in exact opposition to everything I've done in the past. No insane behavior of repeating the same thing I've done in the past and expecting different results!! Rather than denying myself things (calories, carbs, whatever) - I'm GIVING myself fiber, lots of fiber. Well, since beginning, I read several articles about how most people do not get enough potassium. So, I've added potassium to my nutrients I'm tracking and am learning about foods high in potassium to give myself. So far, I'm going GREAT on getting enough but not too much potassium in my diet. Very cool.
Well, then I read an article about calcium... and started tracking it. OUCH. I am no where near - NO WHERE NEAR - getting enough calcium (which for women is super important). My BEST day I came close but still didn't meet the goal. So, now I"m on the search for foods high in calcium.. and am now researching supplementation (which I'm really not a fan of).
If anyone has some good ideas on Calcium... please feel free to share!
Okay, I made a HUGE mistake! I use a lot of homemade recipes and realized that I did not put the CALCIUM data in when I added it to my food tracker. I just put in the calories, fat, carbs, etc. So, I went back and added the information.. and BOOM BABY I am GOLD on calcium!! YEAH ME. This eating healthy thing is simply fantastic. (Also, today a friend turned me on to Viactiv - chewy, candy like, calcium supplement. My only problem with it is that the first ingredient is, you guessed it, CORN SYRUP! That's okay cuz they're only 20 calories a piece.. it's not much corn syrup.)
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