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KNH771
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A Rough Start

Wednesday, January 09, 2013

I can't decide if it's been a long first week of 2013 or if the year is already racing by...

My first week stats are disappointing. Aunt Flo is visiting and I'm up 5 lbs. for the week. I know it's temporary, but I'd be lying if I said it wasn't disheartening. After hurting my back a week ago, I got sick this week. I haven't made it to the gym once.

I am working on increasing my hydration levels again. I'm trying to drink 16 oz. of water each morning before breakfast. I'm also working on making breakfast more nutritionally sound. My doc and dietician want me to have 10 grams of fiber and 20 grams of protein in my breakfast each day. It's kind of hard to get used to. I switched from regular yogurt to greek, and that helps, but I've still been short on protein pretty much every day. I might switch to a protein shake instead of water in the morning. Not sure.

Next week I also want to add in a 10-20 minute workout in the mornings too. Just something to get me moving first thing. I also need to look at taking a "wellness lunch" - I can take an extra half hour for lunch at work if I go to the gym. I just hate getting sweaty in the middle of the day. I prefer to workout in the evenings, but that hasn't happened lately so I need to make some changes.

How are you doing with your 2013 health plans?

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Member Comments About This Blog Post
  • v BRENDAGAIL9
    Hang in there and you will get to where you want to be.
    1277 days ago
  • v BLKLILY
    emoticon
    1291 days ago
  • v OSDOWNS
    One thing I do for breakfast is make a smoothie. I use a 6 oz container of Greek yogurt (14 g protein), 4 oz of skim milk (4 g protein), 1 scoop Unjury protein powder (20 g protein) and then throw in some frozen berries. That way I'm getting LOTS of protein and a serving of fruit too.

    Hang in there. You CAN do this!
    1292 days ago
  • v ANITA012
    If you don't like the thought of getting sweaty, why not keep it light?
    I used to go for brisk walks during my lunch hour. Not so much as to work up a sweat, but enough to get my blood to pumping and even that will help burn calories. Remember to focus on your ultimate goal..."Good Health". Walking can do wonders! emoticon
    1293 days ago
  • v CHEFSOPHIE
    Don't dispare. Just take it a day at a time, till you feel well.
    1293 days ago
  • v LILY_SPARK
    You definitely didn't ask but said it's hard to get that fibre & protein.

    I had a massive salad (50/50 spring greens & spinach, 3+C) with turkey and a 2T EVOO/ vinegar. Looking at my tracker, that was

    total calories: 190
    carbs: 7
    fat: 13
    (mind you, I've SURROUNDED, every member has it and dies from heart disease/ coronary artery disease...through years of trying everything, including vegetarianism for 16 years, I've learnt: eat fat but HEALTHY fat--plus, it's filling)
    protein: 15 (you could add more turkey!)
    fibre: 1

    That's not much fibre but you can add things to the salad that are higher. Without trying, I get over 30g of fibre a day (seem to usually hit 35 or more). The recommended is something like 25 and I'm never below it.

    I know 'salad for breakfast' sounds weird to some but what do you care? It's not about fitting in. It's about being healthy :)

    1293 days ago
  • v CC3833
    I am with you on the first week of 2013. Those are reasonable changes to make. I agree with Naypooie about the extra shower. Just do it. And don't worry there is another weigh in next week!
    1293 days ago
  • v NAYPOOIE
    I understand about not wanting to get sweaty mid-day. Still, an extra shower is probably a small price.
    1293 days ago
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