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What I've learned so far... Tips, Lessons 2013

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Thursday, January 17, 2013

Hey guys,

I'm taking some time to briefly write down what I've learn so far this year and what I think will help me reach my goals. This may be helpful to you, but it may not. Either way, I am going to try to document my journey so I can have a set of guidelines to follow.

1. I have got to MAKE time to eat healthy. For me, this includes going to the grocery store at least once a week. I don't like grocery shopping and I work so much I generally grab food to go at least 4-5x/week. I choose healthier foods sometimes but still.
-Solution: Pick a day for grocery shopping. Make a list of foods I can eat regularly, memorize the list and get a routine going.
- Once a week sit down and think of a "menu"
- I cook really well, I just am so busy in residency that I may have to Batch cook twice a week and add side items on the in between days

2. If I have healthy foods, I WILL EAT THEM. If given a choice I always eat healthier foods like fruit/veggies. For instance if I am at a breakfast and there are fried things, donuts, bagels, fruits, eggs, etc. I will likely eat the fruit and lighter items. But, if I'm home and nothing is available I will go to the fastfood joint and get something quick.
- when I go grocery shopping, buy healthy foods.
- have them available, so the choice is easier

3. I love working out. This has always been the case. I will try to workout 3 mornings a week so I can get extra energy and feel "accomplished" before the day starts. I workout pretty much every day, sick or not. I take breaks when I need to but try to stay active.
- I am wearing a Fitbit pedometer to push myself on the days I don't want to do an official workout.
- This is a strength of mine. :)

4. I have GOT to get sleep at night. About once a week I have to work a full 24 hour shift. That means I get no sleep. That is non-negotiable. But, on the other nights I can go to bed at a decent time and then I'll feel well rested and can get up and exercise.

5. If I plan my meals ahead of time AND pack a lunch, I will better be able to control my diet. I have a hard time sticking to my meal plans. I do not have an issue with OVEREATING , I very rarely eat more than half of my meal especially if I go out. But I recently learned in November/Dec that I have several hormonal issues that are going to make it more difficult for me to lose weight. Therefore, I can't keep eating how I used to AND I need to be proactive about it.

6. Before I eat, I have to think. I do not want to go through this year working on my goals EVERY DAY and never get there. So while I can return to eating foods that are not entirely healthy as a treat or occasionally, I do need to limit these things now. I used to be addicted to french fries, I am not anymore. But, I do not have to eat french fries EVERY time I get a craving... I know what they taste like. They will taste the same. And, if I am planning my meals and I really want them I can put them in the meal plan for the next day.

7. I need to eat every 3-4 hours. When I did this consistently last time I tried to lose weight, it worked! I felt better. My body gets hungry on schedule anyway so I may as well do what it wants. :)

8. Drink water. I don't enjoy sodas juices etc. I have them occasionally but always opt for the lower/diet version. I usually stick to water. Working on drinking unsweet tea and coffee with less sugar.

I may keep my sugared coffee in the morning and use splenda if I drink another cup later in the day.

OK, that's all I have so far. I am working on losing the next 5 lbs. :) Hope you all are doing well. Have you learned anything new that works for you?

Member Comments About This Blog Post:
FORESTSNAKE 1/18/2013 7:48AM

    Congrats on your " Featured Member Blog" !!!! Keep up the good work and thanks for the insight. You Look fantatstic in your pictures. emoticon emoticon

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THEIS58 1/18/2013 7:41AM


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WVICTORIA 1/18/2013 7:40AM

    I really like that you are able to identify your strengths. I think that is something that is difficult for many of us. It sounds like you have a great plan. emoticon

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ILOVEROSES 1/18/2013 7:36AM

    Thank you for sharing your goals and ways to make them work! emoticon emoticon

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CICELY360 1/18/2013 7:32AM

  Good blog

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MILLEDGE2 1/18/2013 7:26AM

    Wow! Have you been peeking at my innermost thoughts????? Thanks for posting!

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ANNIEBOO123 1/18/2013 7:22AM

    Good post! Thanks for your thoughts.

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IRISHGIRL3 1/18/2013 7:17AM

    Great blog - I agree and I need to do the same! :)

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BRASKIN 1/18/2013 7:15AM

  The planning concept is key...if I don't then all heck breaks loose!

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INGMARIE 1/18/2013 7:14AM

    emoticon good plan, batch cooking works for me also.
Good Luck

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JMB369 1/18/2013 7:03AM

    "So while I can return to eating foods that are not entirely healthy as a treat or occasionally, I do need to limit these things now. I used to be addicted to french fries, I am not anymore. But, I do not have to eat french fries EVERY time I get a craving... I know what they taste like. They will taste the same. And, if I am planning my meals and I really want them I can put them in the meal plan for the next day. "

This is the one that really hit home with me. I have given myself permission to eat "special" foods so I don't feel deprived, but this is a better approach. It tells me to eat those special foods occasionally, not every time they call to me! What a concept!

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DEBBYNATION 1/18/2013 7:02AM

    U can do it!

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SHERYLDS 1/18/2013 7:00AM


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DIANA3BANANA 1/18/2013 6:59AM

    Thanks for sharing!


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CAM2438 1/18/2013 6:54AM

    Great Lessons. Thanks for sharing with us.

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SANDYCRANE 1/18/2013 6:50AM

    I liked #6. Think before you eat. If I thought before I ate things I should not of I would be off this plateau. Thanks for sharing this list, it was really helpful.

emoticon emoticon

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GRUMBLEGIRL 1/18/2013 6:47AM

    Good luck!!!!

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JGRAY76 1/18/2013 6:47AM

    These are all good ideas and I follow them too. Good luck with the next 5.

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PENOWOK 1/18/2013 6:46AM

    I too do best if I eat every 3-4 hours, but I have to be careful not to overeat or eat too often!It sounds as though you have things pretty well under control!

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TREE57 1/18/2013 6:42AM

    Sounds like you've got a plan! emoticon

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LRSILVER 1/18/2013 6:40AM


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LJR4HEALTH 1/18/2013 6:38AM

    Great lessons learned I'm with you on lesson # 4, 5 and 7 Thanks for sharing these are great reminders for us

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REGILIEH 1/18/2013 6:37AM


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JANEMARIE77 1/18/2013 6:20AM

    sounds like a great day beat of luck to help with shopping and planning meals try free web site recipes and shopping list meal planner again goo d

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DOOBIE893 1/18/2013 6:15AM

    Thank you for sharing

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LIFETIMER54 1/18/2013 6:06AM

  emoticon !!!!!

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KELLYPAQ 1/18/2013 6:01AM

    Sounds like you've got a good plan. Putting so much thought into it is a good sign. Having it written down will allow you to back now and again to review your goals.

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LIFETIMER54 1/18/2013 6:01AM


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THOMS1 1/18/2013 5:47AM

    emoticon great goals. emoticon

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NCSUE0514 1/18/2013 5:07AM

    Way to go~

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VELVETLADY1950 1/18/2013 2:40AM

    Thank you for your feelings and the way you are building good habits with eating healthy.
I use this:
My Unlimited Vegetables emoticon emoticon emoticon emoticon emoticon :

Alfalfa & Bean Sprouts, Asparagus,Broccoli, Cabbage, Cauliflower, Celery, Chives, Cucumbers, Egg Plant ( I don't like) Greens, Green Beans, Lettuce, Mushrooms, Parsley, Peppers, Pickles, Pimentos, Radish, Sauerkraut, Spinach, Summer Squash, Tomatoes, and Turnips.

Keep Sparking emoticon and Blogging! emoticon Velvet

Comment edited on: 1/18/2013 2:41:16 AM

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BLUEKITTYJAN 1/18/2013 2:38AM

    You have the good plan

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RAINBOWMF 1/18/2013 1:52AM

    Great blog

Don't envy you any with the 24 hr work

Good luck with your goals


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123ELAINE456 1/17/2013 6:24PM

  Awesome Blog. Very good Golds, plans and tips. Thank You for Sharing them They are helpful too. And Great Advice. God Bless You and Have an Awesome Day. Take Care. You are doing Great. Keep it Up.

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MJ7DM33 1/17/2013 4:56PM

  emoticon for sharing! Very helpful!

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NELLIEC 1/17/2013 4:24PM

    If I recall correctly, you are in residency to be a doctor. You will have sympathy for those of your patients in the future who find it hard to fit in healthy changes to their lifestyle!

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LILSHINE 1/17/2013 3:08PM

    It seems you know what it takes's like most of us we just have to do it. Like the Nike slogan JUST DO IT! Wishing you abundance of success

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SLENDERELLA61 1/17/2013 2:39PM

    Very good plans. Improving the sleep, keeping up the excellent workout routine, and most of all, going grocery shopping are very do-able!! Even as busy as you are, you can do this!! Take care. Wishing you all the best with the next 5 pounds and forever!!

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BOOKWORM27S 1/17/2013 1:53PM

    Great blog! Planning and tracking definitely works for me.

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CHICKPEA23 1/17/2013 12:35PM

    Sounds like you've really discovered what works for you! I agree with you on the French fries - sometimes I have to remind myself that there will always be brownies (my weakness) in the world, and I can eat them later. :)

Good luck with those next 5 lbs - I've got about 10 that have been pretty firmly stuck, but hopefully they will be gone in time for summer.

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