So I decided, with a little nudge from the doctor back in December at the quarterly appointment, to try a little more structure to the diet. I start a Whole30 on 1/6/2016. I am excited, I like the premise- eat from this list. Don't eat from this list. Santa brought me the book, and I have been doing the preparation.
One of which is to make some if/then statements.
My if /then plan.
Lunch Plans: If my co-workers give me a hard time about not going to lunch, then I’ll say, “I’m doing this food experiment right now to see if I can make my allergies better, so it’s mineral water with lime and my packed lunch for me today but I would love to eat with you if you bring it back to the office.”
If I get busy with errands, and I am famished, then I’ll snack on the Whole30 emergency food, apples, carrot sticks, and the small packet of almond butter I brought with me. or I could eat from the EPIC snack pack I splurged on–
Cravings: If I have a craving for chocolate, then I will go for a walk, crochet, drink hot tea, anything to keep busy and know that it will pass.
No money: If I run out of money for new fresh groceries, then I will eat from the freezer.
Exercise: If it’s too cold to walk, then we will do a DVD in the morning, and I will walk on the treadmill at work. If Cynthia sleeps in, then I will exercise alone.
If its faith group, and they have food that I can’t eat, then I will say, I already ate my dinner, and make sure I eat before I go, or pack my own dinner.
If I am tired and don’t want to make dinner, then I will have the boys make taco’s, and eat whole 30 approved taco salad.
I have already run into obstacle. NO grocery money until 1/11. So I adjusted my menu to eat from freezer. It makes me less than happy with my husband, when my paycheck doesn't go far enough, and he doesn't contribute to what I think is important ( food for me). He will bring lunch money home for the boys, and no whole30 approved daycare leftovers that they can eat, if they are hungry enough. I did pay most of the bills, and avoided a big fight about how much I spent on Christmas. but will really need to work on my if/then statement for the UN-supportive spouse.
But I am excited for the new year, and my goals. I wrote up a statement:
I will lose weight in 2016 by doing a whole30 starting 1/6/2016 until 5/1/2016, in 30 day series throughout the year. I will stick to the whole30 plan by daily tracking on Spark people, eating breakfast each day, preparing lunch each morning, and a planned dinner. I will drink green tea with infusion tea throughout the day. I will participate in the biggest loser, from 1/6/2016 until 4/6/2016 by sticking to a series of Whole30, and exercising each day by walking 10,000 steps, and using the wellness room for treadmill, biking and stepping for 15 minutes, 2 x a day. SMART means Specific( weight loss, whole30), Measurable ( percentage of weight lost, stars for compliant days) Agreed-upon,( I have agreed, and have communicated my intentions) Realistic ( I can do this) and Timely.(1/6-5/1) I will look forward to the SPA weekend April 30-May2, 2016.
I Created my own personal wellness vision.
Success looks like Looser clothes, diminished belly, more flexibility, better blood sugars and better balance. I will mend my relationship with food and create a HEALTHY food environment. If a food reinforces a negative mental association, then it is unhealthy. Smallsteps ( whole 30, walking then gym tryathon, ) anticipate obstacles ( no money, no produce) Solidify support team (cynthia, spark, providers, OA, jake) I will follow a structured food plan,(options in the house to choose from) I will begin a walking program in the mornings, and try the wellness gym. I will start brown bagging lunches rather than eating out every day.
Whole30 talks about the nine factors of health: Here are my nine goal statements:
Nutrition: I will follow my first whole30 from 1-6-16 to 2-6-16.
Sleep: I will go to bed at nine, turning off electronics at 8pm.
Stress management: I will set a timer on my phone to take a break every hour each work day, walking round the building, getting water, green tea.
Exercise: I will walk 6 days a week in the morning before work. I will aim for 10,000 steps. If it’s too cold to walk, we will do a wellness DVD. I will do the gym tryathon, 15 minutes once a workday.
Active recovery: I will stretch after each workout. I will try yoga before bed.
Injury recovery: I will do the shoulder stretches daily.
Fun and Play: I will re-commit to learning Spanish.
Personal growth: I will make my therapy appointment when I’m in Spokane. I will read the book boundaries during my Whole30.
Temperance: I will stick to the food plan, and not eat out of emotional reasons. I will blog, crochet, read instead of eating.