eastbaymomma

Posts Tagged ‘right decision’

Tea, an Orange and Exercise

In Daily Wrap-Up, Exercise, Random Thoughts, Schmexercise on August 17, 2012 at 3:45 am

Today my Nanny died.   She had an amazing life, did so much good for so many people and was really ready to pass and leave all the physical ailments behind, but still, it is upsetting.

Tonight, after putting the baby down to bed I asked my husband if he wanted some chips.  I’ve already had more than enough food today, but my grief was causing me to want to eat (and pretend it wasn’t me doing it by offering to get some for the hubby).  Luckily he said he was full (a feeling I rarely feel).  I ate an orange, drank a glass of water and made some tea.  I was still feeling funky so I went on the rower for 20mins and then did a bunch of stretching.  Soon, I’ll head to bed.

Why am I sharing this with you?  Well, I know that today my portion sizes were too big (not 50%).  And, I know a lot of that was self-comforting.  But despite having a hard day personally and a funky day food-wise, I did not end up ending the day, splurging.  YAY!

Tuesday Tenets: The Program: June 26, 2012

In Tuesday Tenets on June 26, 2012 at 5:16 am

Each week I am going to add a few new tenets to my program.  The newest ones will be in bold and the oldest ones will follow.  The Tenets are separated by 3 asterisks (***).  I am doing this to develop a system to lose the additional 50+ lbs I need to lose after having lost approx 40 lbs and to keep the weight off that I lose.  Goodbye pregnancy weight!!

***

***Choose foods that have only 1-5 items in the ingredients.  

***Choose foods whose ingredients are recognizable.

***Eyeball portions sizes by doing the following: half the plate should be veggies and/or fruit; a quarter of the plate should be protein; a quarter of the plate should be a healthy carb

***Eat every 4-6 hours

***Eat organic whenever possible

***Get a Brita and begin filtering all water 

***Include in my daily wrap-up when I do my morning stretches and evening push-ups/sit-ups

***Include in my daily wrap-up whether I did journaling

***Every time I Think A Negative Thought About A Body Part I MUST Immediately Counter It With A Positive Thought

I want The Program to be one of physical AND mental health.  I know that I am a product of my culture and I know that culture has taught me that super thin is best and that if you are fat you are a lazy loser.  I can internalize this stuff like crazy even though I consider myself to be a pretty level-headed lady!  It is doing me no good, in my quest for health, to be thinking negative thoughts about my body parts.  This body spent nine months creating a HUMAN LIFE for goodness sake.  It has created a miracle and I am so grateful for my daughter  (especially since there were quite a few health scares throughout the pregnancy and delivery.)  My body deserves my gratitude and respect, not shame and hatred.  So… the newest tenet is that every time I think a negative thought about a part of me, I have to come up with a positive one immediately.  For instance if I think, “oh my stomach is so flabby and has ugly stomach rolls” then I need to immediately say to myself “Wow this stomach housed what I hold most dear in life for nine months and I don’t have many stretch marks – Thank you wonderful stomach.”  I think this Tenet may sound a little cheesy but actually be incredibly powerful and maybe even transforming.

***

***Weighing Once a Month on the First:

I remember that the weight loss program I did before when I lost 100lbs had this rule (or at least I think that is the weight loss program I got that nugget from… there have been so many they all run together…)  My intention for weighing myself monthly is prevent the emotional roller coasters I would experience (and have been) if I weighed weekly and daily.  Hopefully this too will encourage me to rely more on how I feel and look to gauge the success of  The Program rather than on a number.   I will weigh myself on the first of every month.

***

***Journaling Twice Daily:  I know this sounds extreme but it has really worked for me in the past when going through tough times.  Buy a small notebook (I don’t know the exact measurements of mine – maybe 3″x5″.)  Commit to writing one page in the morning and one in the evening.  It takes less than 2 minutes usually per sitting! The reason I am going back to the habit and intuitively know that it needs to be a Tenet of My Program is because I am an emotional eater.  I like to eat when happy, sad, confused, bored, frustrated, angry, excited, nervous, etc, etc.  I eat to comfort myself (I think that is why I gained so much weight during pregnancy – I was truly uncomfortable most of the time.)  So why journaling if I know this already?  When I eat over an emotion, whether it is positive or negative, it mutes the emotion making the emotion less intense.  I have long had the pattern of being scared of my extreme emotions because then I would have to make decisions and/or take action around those emotions and I have been really scared of change most of my life.  I like to cling to a more muted, luke-warm, steady existence where I am almost hiding behind the food and the fat to not get hurt….  Clearly this isn’t how life works and I end up missing both the highs and the lows.  I also can’t quite always determine how I feel because my emotions have been muted and all jumbled up for so long.  Journaling helps!  I find that I am more  confident and a better decision maker when I have been actively journaling.  Being more confident, making better decisions, knowing what is going on with myself internally all are key parts of healthy living and healthy weight loss!

***

*** Vitamins:  It is best to get as much of the vitamins and minerals you need from the food that you eat.  However, your diet can’t 100% everyday provide 100% of everything the body needs.  A complete vitamin is perfect for filling in the gaps.  Because I am still nursing I am supposed to remain on the prenatal vitamins.  When I am done nursing I probably will go back on taking some additional vitamins like extra vitamin D and coq10 for wrinkles but for now the prenatal suffices.

***

*** Water:  I’m sure you know the rule: 8 glasses a day.  Water keeps your body working properly, gives you energy and makes you feel satiated.  For a “treat” I’ll mix in a glass of bubbly water into the line-up.

***

*** Hierarchy of Priorities that lead to Weight Loss and  a fabulous life:

1.  Baby Daughter – she is 100% dependent on me right now and she must always come first.  If that means I skip a snack or miss a mealtime because she needs me I need to remember that she is the highest priority and to NOT beat-up myself that I can’t be a 100% perfect dieter.

2.  Sleep – it is well-documented that lack of sleep leads to the body holding onto fat and weight gain.  As the mother of a newborn sleep isn’t always easy to get.

3. Food – This means the pre-planning of meals, the purchasing of the food and finally the cooking and preparation of the food.

4. Everything Else

***

*** Planning and Recording the Day’s Food the Night Before:  This habit was part of the extreme program I did before and frankly, it really is genius.  If you know exactly what you are eating the next day it alleviates a lot of impulsive, I-am-so-hungry-I-will-eat-anything behavior.  And, it makes sure you know exactly what food you have in the house and whether or not you need to run to the store before you get overwhelmingly hungry.

***

*** Focus on the Food but get 20 Minutes of Exercise in a Day: I have run a marathon while technically being morbidly obese.  I have trained on tennis courts for eight hours a day hoping to be thin.  I have done crazy extreme exercise programs that yes, made me lose some weight, but frankly were probably very unhealthy and taxing on an obese body.  My problem is emotionally over-eating, not with being uncommitted to exercise.  20 minutes of walking a day with a seven week old baby is ambitious enough!

***

*** Never Get Too Hungry: If I am genuinely hungry, the kind of hunger where my stomach is turning and it is not the middle of the night, then I need to eat no matter what is on my food plan for the day.  I am a nursing Mom who is taking steps to live a healthy, thin, fit life – not to torture herself!

Thanks for reading this and I wish you much luck on your own healthy journey!

Tuesday Tenets: The Program: June 19, 2012

In Tuesday Tenets on June 20, 2012 at 4:25 am

Each week I am going to add a few new tenets to my program.  The newest ones will be in bold and the oldest ones will follow.  The Tenets are separated by 3 asterisks (***).  I am doing this to develop a system to lose the additional 50+ lbs I need to lose after having lost approx 40 lbs and to keep the weight off that I lose.  Goodbye pregnancy weight!!

This week I don’t have anything new to add but here is a reminder of The Program I am creating for myself:

***

***Every time I Think A Negative Thought About A Body Part I MUST Immediately Counter It With A Positive Thought

I want The Program to be one of physical AND mental health.  I know that I am a product of my culture and I know that culture has taught me that super thin is best and that if you are fat you are a lazy loser.  I can internalize this stuff like crazy even though I consider myself to be a pretty level-headed lady!  It is doing me no good, in my quest for health, to be thinking negative thoughts about my body parts.  This body spent nine months creating a HUMAN LIFE for goodness sake.  It has created a miracle and I am so grateful for my daughter  (especially since there were quite a few health scares throughout the pregnancy and delivery.)  My body deserves my gratitude and respect, not shame and hatred.  So… the newest tenet is that every time I think a negative thought about a part of me, I have to come up with a positive one immediately.  For instance if I think, “oh my stomach is so flabby and has ugly stomach rolls” then I need to immediately say to myself “Wow this stomach housed what I hold most dear in life for nine months and I don’t have many stretch marks – Thank you wonderful stomach.”  I think this Tenet may sound a little cheesy but actually be incredibly powerful and maybe even transforming.

***

***Weighing Once a Month on the First:

I remember that the weight loss program I did before when I lost 100lbs had this rule (or at least I think that is the weight loss program I got that nugget from… there have been so many they all run together…)  My intention for weighing myself monthly is prevent the emotional roller coasters I would experience (and have been) if I weighed weekly and daily.  Hopefully this too will encourage me to rely more on how I feel and look to gauge the success of  The Program rather than on a number.   I will weigh myself on the first of every month.

***

***Weighing and Measuring my food:  I was hoping to avoid weighing and measuring my food everyday but frankly, it actually makes things simpler knowing that I am eating the right portion sizes.  This way I can tweak my menus if I am still not getting the results I hope for.  I use a Martha Stewart food scale, put the dish upon it, turn it on an wait until it zeroes itself out and then weigh my food.  Or, in some cases I use measuring cups.  Here are the portion standards I’ll use for each meal:

Breakfast:

1oz dry oatmeal or 1 cup wet oatmeal

8oz yogurt

Lunch:

60z or 1 piece fruit

1c. rice or grain

4oz protein (if cheese 2oz if cottage cheese or tofu 6oz)

6oz cooked veggies

Teatime Oatmeal:

1 cup Oatmeal

.5cup milk

.25cup raising

Dinner:

8oz salad

4oz protein (if cheese 2oz if cottage cheese or tofu 6oz)

6oz cooked veggies

***

***Journaling Twice Daily:  I know this sounds extreme but it has really worked for me in the past when going through tough times.  Buy a small notebook (I don’t know the exact measurements of mine – maybe 3″x5″.)  Commit to writing one page in the morning and one in the evening.  It takes less than 2 minutes usually per sitting! The reason I am going back to the habit and intuitively know that it needs to be a Tenet of My Program is because I am an emotional eater.  I like to eat when happy, sad, confused, bored, frustrated, angry, excited, nervous, etc, etc.  I eat to comfort myself (I think that is why I gained so much weight during pregnancy – I was truly uncomfortable most of the time.)  So why journaling if I know this already?  When I eat over an emotion, whether it is positive or negative, it mutes the emotion making the emotion less intense.  I have long had the pattern of being scared of my extreme emotions because then I would have to make decisions and/or take action around those emotions and I have been really scared of change most of my life.  I like to cling to a more muted, luke-warm, steady existence where I am almost hiding behind the food and the fat to not get hurt….  Clearly this isn’t how life works and I end up missing both the highs and the lows.  I also can’t quite always determine how I feel because my emotions have been muted and all jumbled up for so long.  Journaling helps!  I find that I am more  confident and a better decision maker when I have been actively journaling.  Being more confident, making better decisions, knowing what is going on with myself internally all are key parts of healthy living and healthy weight loss!

***

*** Vitamins:  It is best to get as much of the vitamins and minerals you need from the food that you eat.  However, your diet can’t 100% everyday provide 100% of everything the body needs.  A complete vitamin is perfect for filling in the gaps.  Because I am still nursing I am supposed to remain on the prenatal vitamins.  When I am done nursing I probably will go back on taking some additional vitamins like extra vitamin D and coq10 for wrinkles but for now the prenatal suffices.

***

*** Water:  I’m sure you know the rule: 8 glasses a day.  Water keeps your body working properly, gives you energy and makes you feel satiated.  For a “treat” I’ll mix in a glass of bubbly water into the line-up.

***

*** Hierarchy of Priorities that lead to Weight Loss and  a fabulous life:

1.  Baby Daughter – she is 100% dependent on me right now and she must always come first.  If that means I skip a snack or miss a mealtime because she needs me I need to remember that she is the highest priority and to NOT beat-up myself that I can’t be a 100% perfect dieter.

2.  Sleep – it is well-documented that lack of sleep leads to the body holding onto fat and weight gain.  As the mother of a newborn sleep isn’t always easy to get.

3. Food – This means the pre-planning of meals, the purchasing of the food and finally the cooking and preparation of the food.

4. Everything Else

***

*** Planning and Recording the Day’s Food the Night Before:  This habit was part of the extreme program I did before and frankly, it really is genius.  If you know exactly what you are eating the next day it alleviates a lot of impulsive, I-am-so-hungry-I-will-eat-anything behavior.  And, it makes sure you know exactly what food you have in the house and whether or not you need to run to the store before you get overwhelmingly hungry.

***

*** Focus on the Food but get 20 Minutes of Exercise in a Day: I have run a marathon while technically being morbidly obese.  I have trained on tennis courts for eight hours a day hoping to be thin.  I have done crazy extreme exercise programs that yes, made me lose some weight, but frankly were probably very unhealthy and taxing on an obese body.  My problem is emotionally over-eating, not with being uncommitted to exercise.  20 minutes of walking a day with a seven week old baby is ambitious enough!

***

*** Never Get Too Hungry: If I am genuinely hungry, the kind of hunger where my stomach is turning and it is not the middle of the night, then I need to eat no matter what is on my food plan for the day.  I am a nursing Mom who is taking steps to live a healthy, thin, fit life – not to torture herself!

Thanks for reading this and I wish you much luck on your own healthy journey!

Tuesday Tenets: The Program: June 5, 2012

In Tuesday Tenets on June 6, 2012 at 4:59 am

Each week I am going to add a few new tenets to my program.  The newest ones will be in bold and the oldest ones will follow.  The Tenets are separated by 3 asterisks (***).  I am doing this to develop a system to lose the additional 50+ lbs I need to lose after having lost approx 40 lbs and to keep the weight off that I lose.  Goodbye pregnancy weight!!

This week I don’t have anything new to add but here is a reminder of The Program I am creating for myself:

***

***Every time I Think A Negative Thought About A Body Part I MUST Immediately Counter It With A Positive Thought

I want The Program to be one of physical AND mental health.  I know that I am a product of my culture and I know that culture has taught me that super thin is best and that if you are fat you are a lazy loser.  I can internalize this stuff like crazy even though I consider myself to be a pretty level-headed lady!  It is doing me no good, in my quest for health, to be thinking negative thoughts about my body parts.  This body spent nine months creating a HUMAN LIFE for goodness sake.  It has created a miracle and I am so grateful for my daughter  (especially since there were quite a few health scares throughout the pregnancy and delivery.)  My body deserves my gratitude and respect, not shame and hatred.  So… the newest tenet is that every time I think a negative thought about a part of me, I have to come up with a positive one immediately.  For instance if I think, “oh my stomach is so flabby and has ugly stomach rolls” then I need to immediately say to myself “Wow this stomach housed what I hold most dear in life for nine months and I don’t have many stretch marks – Thank you wonderful stomach.”  I think this Tenet may sound a little cheesy but actually be incredibly powerful and maybe even transforming.

***

***Weighing Once a Month on the First:

I remember that the weight loss program I did before when I lost 100lbs had this rule (or at least I think that is the weight loss program I got that nugget from… there have been so many they all run together…)  My intention for weighing myself monthly is prevent the emotional roller coasters I would experience (and have been) if I weighed weekly and daily.  Hopefully this too will encourage me to rely more on how I feel and look to gauge the success of  The Program rather than on a number.   I will weigh myself on the first of every month.

***

***Weighing and Measuring my food:  I was hoping to avoid weighing and measuring my food everyday but frankly, it actually makes things simpler knowing that I am eating the right portion sizes.  This way I can tweak my menus if I am still not getting the results I hope for.  I use a Martha Stewart food scale, put the dish upon it, turn it on an wait until it zeroes itself out and then weigh my food.  Or, in some cases I use measuring cups.  Here are the portion standards I’ll use for each meal:

Breakfast:

1oz dry oatmeal or 1 cup wet oatmeal

8oz yogurt

Lunch:

60z or 1 piece fruit

1c. rice or grain

4oz protein (if cheese 2oz if cottage cheese or tofu 6oz)

6oz cooked veggies

Teatime Oatmeal:

1 cup Oatmeal

.5cup milk

.25cup raising

Dinner:

8oz salad

4oz protein (if cheese 2oz if cottage cheese or tofu 6oz)

6oz cooked veggies

***

***Journaling Twice Daily:  I know this sounds extreme but it has really worked for me in the past when going through tough times.  Buy a small notebook (I don’t know the exact measurements of mine – maybe 3″x5″.)  Commit to writing one page in the morning and one in the evening.  It takes less than 2 minutes usually per sitting! The reason I am going back to the habit and intuitively know that it needs to be a Tenet of My Program is because I am an emotional eater.  I like to eat when happy, sad, confused, bored, frustrated, angry, excited, nervous, etc, etc.  I eat to comfort myself (I think that is why I gained so much weight during pregnancy – I was truly uncomfortable most of the time.)  So why journaling if I know this already?  When I eat over an emotion, whether it is positive or negative, it mutes the emotion making the emotion less intense.  I have long had the pattern of being scared of my extreme emotions because then I would have to make decisions and/or take action around those emotions and I have been really scared of change most of my life.  I like to cling to a more muted, luke-warm, steady existence where I am almost hiding behind the food and the fat to not get hurt….  Clearly this isn’t how life works and I end up missing both the highs and the lows.  I also can’t quite always determine how I feel because my emotions have been muted and all jumbled up for so long.  Journaling helps!  I find that I am more  confident and a better decision maker when I have been actively journaling.  Being more confident, making better decisions, knowing what is going on with myself internally all are key parts of healthy living and healthy weight loss!

***

*** Vitamins:  It is best to get as much of the vitamins and minerals you need from the food that you eat.  However, your diet can’t 100% everyday provide 100% of everything the body needs.  A complete vitamin is perfect for filling in the gaps.  Because I am still nursing I am supposed to remain on the prenatal vitamins.  When I am done nursing I probably will go back on taking some additional vitamins like extra vitamin D and coq10 for wrinkles but for now the prenatal suffices.

***

*** Water:  I’m sure you know the rule: 8 glasses a day.  Water keeps your body working properly, gives you energy and makes you feel satiated.  For a “treat” I’ll mix in a glass of bubbly water into the line-up.

***

*** Hierarchy of Priorities that lead to Weight Loss and  a fabulous life:

1.  Baby Daughter – she is 100% dependent on me right now and she must always come first.  If that means I skip a snack or miss a mealtime because she needs me I need to remember that she is the highest priority and to NOT beat-up myself that I can’t be a 100% perfect dieter.

2.  Sleep – it is well-documented that lack of sleep leads to the body holding onto fat and weight gain.  As the mother of a newborn sleep isn’t always easy to get.

3. Food – This means the pre-planning of meals, the purchasing of the food and finally the cooking and preparation of the food.

4. Everything Else

*** Wednesdays are Weekly Weigh-Ins: If I weigh myself on a daily basis I will drive myself nuts!  Wednesdays are not the traditional “I’ll start by diet on ____day” so I think that works for my Program (since it isn’t a diet!)  Plus, I’ve already been weighing on Wednesdays since the baby was born.  Note, it is important to record the amount lost for the week as well as the amount lost overall.

***

*** Planning and Recording the Day’s Food the Night Before:  This habit was part of the extreme program I did before and frankly, it really is genius.  If you know exactly what you are eating the next day it alleviates a lot of impulsive, I-am-so-hungry-I-will-eat-anything behavior.  And, it makes sure you know exactly what food you have in the house and whether or not you need to run to the store before you get overwhelmingly hungry.

***

*** Focus on the Food but get 20 Minutes of Exercise in a Day: I have run a marathon while technically being morbidly obese.  I have trained on tennis courts for eight hours a day hoping to be thin.  I have done crazy extreme exercise programs that yes, made me lose some weight, but frankly were probably very unhealthy and taxing on an obese body.  My problem is emotionally over-eating, not with being uncommitted to exercise.  20 minutes of walking a day with a seven week old baby is ambitious enough!

***

*** Never Get Too Hungry: If I am genuinely hungry, the kind of hunger where my stomach is turning and it is not the middle of the night, then I need to eat no matter what is on my food plan for the day.  I am a nursing Mom who is taking steps to live a healthy, thin, fit life – not to torture herself!

Thanks for reading this and I wish you much luck on your own healthy journey!

Tuesday Tenets: The Program: May 2, 2012

In Tuesday Tenets on May 8, 2012 at 8:11 pm

Each week I am going to add a few new tenets to my program.  The newest ones will be in bold and the oldest ones will follow.  The Tenets are separated by 3 asterisks (***).  I am doing this to develop a system to lose the additional 50+ lbs I need to lose after having lost approx 40 lbs and to keep the weight off that I lose.  Goodbye pregnancy weight!!

This week I don’t have anything new to add but here is a reminder of The Program I am creating for myself:

***

***Every time I Think A Negative Thought About A Body Part I MUST Immediately Counter It With A Positive Thought

I want The Program to be one of physical AND mental health.  I know that I am a product of my culture and I know that culture has taught me that super thin is best and that if you are fat you are a lazy loser.  I can internalize this stuff like crazy even though I consider myself to be a pretty level-headed lady!  It is doing me no good, in my quest for health, to be thinking negative thoughts about my body parts.  This body spent nine months creating a HUMAN LIFE for goodness sake.  It has created a miracle and I am so grateful for my daughter  (especially since there were quite a few health scares throughout the pregnancy and delivery.)  My body deserves my gratitude and respect, not shame and hatred.  So… the newest tenet is that every time I think a negative thought about a part of me, I have to come up with a positive one immediately.  For instance if I think, “oh my stomach is so flabby and has ugly stomach rolls” then I need to immediately say to myself “Wow this stomach housed what I hold most dear in life for nine months and I don’t have many stretch marks – Thank you wonderful stomach.”  I think this Tenet may sound a little cheesy but actually be incredibly powerful and maybe even transforming.

***

***Weighing Once a Month on the First:

I remember that the weight loss program I did before when I lost 100lbs had this rule (or at least I think that is the weight loss program I got that nugget from… there have been so many they all run together…)  My intention for weighing myself monthly is prevent the emotional roller coasters I would experience (and have been) if I weighed weekly and daily.  Hopefully this too will encourage me to rely more on how I feel and look to gauge the success of  The Program rather than on a number.   I will weigh myself on the first of every month.

***

***Weighing and Measuring my food:  I was hoping to avoid weighing and measuring my food everyday but frankly, it actually makes things simpler knowing that I am eating the right portion sizes.  This way I can tweak my menus if I am still not getting the results I hope for.  I use a Martha Stewart food scale, put the dish upon it, turn it on an wait until it zeroes itself out and then weigh my food.  Or, in some cases I use measuring cups.  Here are the portion standards I’ll use for each meal:

Breakfast:

1oz dry oatmeal or 1 cup wet oatmeal

8oz yogurt

Lunch:

60z or 1 piece fruit

1c. rice or grain

4oz protein (if cheese 2oz if cottage cheese or tofu 6oz)

6oz cooked veggies

Teatime Oatmeal:

1 cup Oatmeal

.5cup milk

.25cup raising

Dinner:

8oz salad

4oz protein (if cheese 2oz if cottage cheese or tofu 6oz)

6oz cooked veggies

***

***Journaling Twice Daily:  I know this sounds extreme but it has really worked for me in the past when going through tough times.  Buy a small notebook (I don’t know the exact measurements of mine – maybe 3″x5″.)  Commit to writing one page in the morning and one in the evening.  It takes less than 2 minutes usually per sitting! The reason I am going back to the habit and intuitively know that it needs to be a Tenet of My Program is because I am an emotional eater.  I like to eat when happy, sad, confused, bored, frustrated, angry, excited, nervous, etc, etc.  I eat to comfort myself (I think that is why I gained so much weight during pregnancy – I was truly uncomfortable most of the time.)  So why journaling if I know this already?  When I eat over an emotion, whether it is positive or negative, it mutes the emotion making the emotion less intense.  I have long had the pattern of being scared of my extreme emotions because then I would have to make decisions and/or take action around those emotions and I have been really scared of change most of my life.  I like to cling to a more muted, luke-warm, steady existence where I am almost hiding behind the food and the fat to not get hurt….  Clearly this isn’t how life works and I end up missing both the highs and the lows.  I also can’t quite always determine how I feel because my emotions have been muted and all jumbled up for so long.  Journaling helps!  I find that I am more  confident and a better decision maker when I have been actively journaling.  Being more confident, making better decisions, knowing what is going on with myself internally all are key parts of healthy living and healthy weight loss!

***

*** Vitamins:  It is best to get as much of the vitamins and minerals you need from the food that you eat.  However, your diet can’t 100% everyday provide 100% of everything the body needs.  A complete vitamin is perfect for filling in the gaps.  Because I am still nursing I am supposed to remain on the prenatal vitamins.  When I am done nursing I probably will go back on taking some additional vitamins like extra vitamin D and coq10 for wrinkles but for now the prenatal suffices.

***

*** Water:  I’m sure you know the rule: 8 glasses a day.  Water keeps your body working properly, gives you energy and makes you feel satiated.  For a “treat” I’ll mix in a glass of bubbly water into the line-up.

***

*** Hierarchy of Priorities that lead to Weight Loss and  a fabulous life:

1.  Baby Daughter – she is 100% dependent on me right now and she must always come first.  If that means I skip a snack or miss a mealtime because she needs me I need to remember that she is the highest priority and to NOT beat-up myself that I can’t be a 100% perfect dieter.

2.  Sleep – it is well-documented that lack of sleep leads to the body holding onto fat and weight gain.  As the mother of a newborn sleep isn’t always easy to get.

3. Food – This means the pre-planning of meals, the purchasing of the food and finally the cooking and preparation of the food.

4. Everything Else

*** Wednesdays are Weekly Weigh-Ins: If I weigh myself on a daily basis I will drive myself nuts!  Wednesdays are not the traditional “I’ll start by diet on ____day” so I think that works for my Program (since it isn’t a diet!)  Plus, I’ve already been weighing on Wednesdays since the baby was born.  Note, it is important to record the amount lost for the week as well as the amount lost overall.

***

*** Planning and Recording the Day’s Food the Night Before:  This habit was part of the extreme program I did before and frankly, it really is genius.  If you know exactly what you are eating the next day it alleviates a lot of impulsive, I-am-so-hungry-I-will-eat-anything behavior.  And, it makes sure you know exactly what food you have in the house and whether or not you need to run to the store before you get overwhelmingly hungry.

***

*** Focus on the Food but get 20 Minutes of Exercise in a Day: I have run a marathon while technically being morbidly obese.  I have trained on tennis courts for eight hours a day hoping to be thin.  I have done crazy extreme exercise programs that yes, made me lose some weight, but frankly were probably very unhealthy and taxing on an obese body.  My problem is emotionally over-eating, not with being uncommitted to exercise.  20 minutes of walking a day with a seven week old baby is ambitious enough!

***

*** Never Get Too Hungry: If I am genuinely hungry, the kind of hunger where my stomach is turning and it is not the middle of the night, then I need to eat no matter what is on my food plan for the day.  I am a nursing Mom who is taking steps to live a healthy, thin, fit life – not to torture herself!

Thanks for reading this and I wish you much luck on your own healthy journey!

Tuesday Tenets: The Program: May 2, 2012

In Tuesday Tenets on May 2, 2012 at 4:58 am

Each week I am going to add a few new tenets to my program.  The newest ones will be in bold and the oldest ones will follow.  I am doing this to develop a system to lose the additional 50+ lbs I need to lose after having lost approx 40 lbs.  Goodbye pregnancy weight!!

***Every time I Think A Negative Thought About A Body Part I MUST Immediately Counter It With A Positive Thought

I want The Program to be one of physical AND mental health.  I know that I am a product of my culture and I know that culture has taught me that super thin is best and that if you are fat you are a lazy loser.  I can internalize this stuff like crazy even though I consider myself to be a pretty level-headed lady!  It is doing me no good, in my quest for health, to be thinking negative thoughts about my body parts.  This body spent nine months creating a HUMAN LIFE for goodness sake.  It has created a miracle and I am so grateful for my daughter  (especially since there were quite a few health scares throughout the pregnancy and delivery.)  My body deserves my gratitude and respect, not shame and hatred.  So… the newest tenet is that every time I think a negative thought about a part of me, I have to come up with a positive one immediately.  For instance if I think, “oh my stomach is so flabby and has ugly stomach rolls” then I need to immediately say to myself “Wow this stomach housed what I hold most dear in life for nine months and I don’t have many stretch marks – Thank you wonderful stomach.”  I think this Tenet may sound a little cheesy but actually be incredibly powerful and maybe even transforming.

***Weighing Once a Month on the First:

I remember that the weight loss program I did before when I lost 100lbs had this rule (or at least I think that is the weight loss program I got that nugget from… there have been so many they all run together…)  My intention for weighing myself monthly is prevent the emotional roller coasters I would experience (and have been) if I weighed weekly and daily.  Hopefully this too will encourage me to rely more on how I feel and look to gauge the success of  The Program rather than on a number.   I will weigh myself on the first of every month.

***Weighing and Measuring my food:  I was hoping to avoid weighing and measuring my food everyday but frankly, it actually makes things simpler knowing that I am eating the right portion sizes.  This way I can tweak my menus if I am still not getting the results I hope for.  I use a Martha Stewart food scale, put the dish upon it, turn it on an wait until it zeroes itself out and then weigh my food.  Or, in some cases I use measuring cups.  Here are the portion standards I’ll use for each meal:

Breakfast:

1oz dry oatmeal or 1 cup wet oatmeal

8oz yogurt

Lunch:

60z or 1 piece fruit

1c. rice or grain

4oz protein (if cheese 2oz if cottage cheese or tofu 6oz)

6oz cooked veggies

Teatime Oatmeal:

1 cup Oatmeal

.5cup milk

.25cup raising

Dinner:

8oz salad

4oz protein (if cheese 2oz if cottage cheese or tofu 6oz)

6oz cooked veggies

***Journaling Twice Daily:  I know this sounds extreme but it has really worked for me in the past when going through tough times.  Buy a small notebook (I don’t know the exact measurements of mine – maybe 3″x5″.)  Commit to writing one page in the morning and one in the evening.  It takes less than 2 minutes usually per sitting! The reason I am going back to the habit and intuitively know that it needs to be a Tenet of My Program is because I am an emotional eater.  I like to eat when happy, sad, confused, bored, frustrated, angry, excited, nervous, etc, etc.  I eat to comfort myself (I think that is why I gained so much weight during pregnancy – I was truly uncomfortable most of the time.)  So why journaling if I know this already?  When I eat over an emotion, whether it is positive or negative, it mutes the emotion making the emotion less intense.  I have long had the pattern of being scared of my extreme emotions because then I would have to make decisions and/or take action around those emotions and I have been really scared of change most of my life.  I like to cling to a more muted, luke-warm, steady existence where I am almost hiding behind the food and the fat to not get hurt….  Clearly this isn’t how life works and I end up missing both the highs and the lows.  I also can’t quite always determine how I feel because my emotions have been muted and all jumbled up for so long.  Journaling helps!  I find that I am more  confident and a better decision maker when I have been actively journaling.  Being more confident, making better decisions, knowing what is going on with myself internally all are key parts of healthy living and healthy weight loss!

*** Vitamins:  It is best to get as much of the vitamins and minerals you need from the food that you eat.  However, your diet can’t 100% everyday provide 100% of everything the body needs.  A complete vitamin is perfect for filling in the gaps.  Because I am still nursing I am supposed to remain on the prenatal vitamins.  When I am done nursing I probably will go back on taking some additional vitamins like extra vitamin D and coq10 for wrinkles but for now the prenatal suffices.

*** Water:  I’m sure you know the rule: 8 glasses a day.  Water keeps your body working properly, gives you energy and makes you feel satiated.  For a “treat” I’ll mix in a glass of bubbly water into the line-up.

** Hierarchy of Priorities that lead to Weight Loss and  a fabulous life:

1.  Baby Daughter – she is 100% dependent on me right now and she must always come first.  If that means I skip a snack or miss a mealtime because she needs me I need to remember that she is the highest priority and to NOT beat-up myself that I can’t be a 100% perfect dieter.

2.  Sleep – it is well-documented that lack of sleep leads to the body holding onto fat and weight gain.  As the mother of a newborn sleep isn’t always easy to get.

3. Food – This means the pre-planning of meals, the purchasing of the food and finally the cooking and preparation of the food.

4. Everything Else

*** Wednesdays are Weekly Weigh-Ins: If I weigh myself on a daily basis I will drive myself nuts!  Wednesdays are not the traditional “I’ll start by diet on ____day” so I think that works for my Program (since it isn’t a diet!)  Plus, I’ve already been weighing on Wednesdays since the baby was born.  Note, it is important to record the amount lost for the week as well as the amount lost overall.

*** Planning and Recording the Day’s Food the Night Before:  This habit was part of the extreme program I did before and frankly, it really is genius.  If you know exactly what you are eating the next day it alleviates a lot of impulsive, I-am-so-hungry-I-will-eat-anything behavior.  And, it makes sure you know exactly what food you have in the house and whether or not you need to run to the store before you get overwhelmingly hungry.

*** Focus on the Food but get 20 Minutes of Exercise in a Day: I have run a marathon while technically being morbidly obese.  I have trained on tennis courts for eight hours a day hoping to be thin.  I have done crazy extreme exercise programs that yes, made me lose some weight, but frankly were probably very unhealthy and taxing on an obese body.  My problem is emotionally over-eating, not with being uncommitted to exercise.  20 minutes of walking a day with a seven week old baby is ambitious enough!

*** Never Get Too Hungry: If I am genuinely hungry, the kind of hunger where my stomach is turning and it is not the middle of the night, then I need to eat no matter what is on my food plan for the day.  I am a nursing Mom who is taking steps to live a healthy, thin, fit life – not to torture herself!

Thanks for reading this and I wish you much luck on your own healthy journey!

Tuesday Tenets: The Program: April 17, 2012

In Tuesday Tenets on April 18, 2012 at 5:04 am

Each week I am going to add a few new tenets to my program.  The newest ones will be in bold and the oldest ones will follow.  I am doing this to develop a system to lose the additional 50+ lbs I need to lose after having lost approx 40 lbs.  Goodbye pregnancy weight!!

***Weighing Once a Month on the First: 

I remember that the weight loss program I did before when I lost 100lbs had this rule (or at least I think that is the weight loss program I got that nugget from… there have been so many they all run together…)  My intention for weighing myself monthly is prevent the emotional roller coasters I would experience (and have been) if I weighed weekly and daily.  Hopefully this too will encourage me to rely more on how I feel and look to gauge the success of  The Program rather than on a number.   I will weigh myself on the first of every month.

***Weighing and Measuring my food:  I was hoping to avoid weighing and measuring my food everyday but frankly, it actually makes things simpler knowing that I am eating the right portion sizes.  This way I can tweak my menus if I am still not getting the results I hope for.  I use a Martha Stewart food scale, put the dish upon it, turn it on an wait until it zeroes itself out and then weigh my food.  Or, in some cases I use measuring cups.  Here are the portion standards I’ll use for each meal:

Breakfast:

1oz dry oatmeal or 1 cup wet oatmeal

8oz yogurt

Lunch:

60z or 1 piece fruit

1c. rice or grain

4oz protein (if cheese 2oz if cottage cheese or tofu 6oz)

6oz cooked veggies

Teatime Oatmeal:

1 cup Oatmeal

.5cup milk

.25cup raising

Dinner:

8oz salad

4oz protein (if cheese 2oz if cottage cheese or tofu 6oz)

6oz cooked veggies

***Journaling Twice Daily:  I know this sounds extreme but it has really worked for me in the past when going through tough times.  Buy a small notebook (I don’t know the exact measurements of mine – maybe 3″x5″.)  Commit to writing one page in the morning and one in the evening.  It takes less than 2 minutes usually per sitting! The reason I am going back to the habit and intuitively know that it needs to be a Tenet of My Program is because I am an emotional eater.  I like to eat when happy, sad, confused, bored, frustrated, angry, excited, nervous, etc, etc.  I eat to comfort myself (I think that is why I gained so much weight during pregnancy – I was truly uncomfortable most of the time.)  So why journaling if I know this already?  When I eat over an emotion, whether it is positive or negative, it mutes the emotion making the emotion less intense.  I have long had the pattern of being scared of my extreme emotions because then I would have to make decisions and/or take action around those emotions and I have been really scared of change most of my life.  I like to cling to a more muted, luke-warm, steady existence where I am almost hiding behind the food and the fat to not get hurt….  Clearly this isn’t how life works and I end up missing both the highs and the lows.  I also can’t quite always determine how I feel because my emotions have been muted and all jumbled up for so long.  Journaling helps!  I find that I am more  confident and a better decision maker when I have been actively journaling.  Being more confident, making better decisions, knowing what is going on with myself internally all are key parts of healthy living and healthy weight loss!

*** Vitamins:  It is best to get as much of the vitamins and minerals you need from the food that you eat.  However, your diet can’t 100% everyday provide 100% of everything the body needs.  A complete vitamin is perfect for filling in the gaps.  Because I am still nursing I am supposed to remain on the prenatal vitamins.  When I am done nursing I probably will go back on taking some additional vitamins like extra vitamin D and coq10 for wrinkles but for now the prenatal suffices.

*** Water:  I’m sure you know the rule: 8 glasses a day.  Water keeps your body working properly, gives you energy and makes you feel satiated.  For a “treat” I’ll mix in a glass of bubbly water into the line-up.

** Hierarchy of Priorities that lead to Weight Loss and  a fabulous life:

1.  Baby Daughter – she is 100% dependent on me right now and she must always come first.  If that means I skip a snack or miss a mealtime because she needs me I need to remember that she is the highest priority and to NOT beat-up myself that I can’t be a 100% perfect dieter.

2.  Sleep – it is well-documented that lack of sleep leads to the body holding onto fat and weight gain.  As the mother of a newborn sleep isn’t always easy to get.

3. Food – This means the pre-planning of meals, the purchasing of the food and finally the cooking and preparation of the food.

4. Everything Else

*** Wednesdays are Weekly Weigh-Ins: If I weigh myself on a daily basis I will drive myself nuts!  Wednesdays are not the traditional “I’ll start by diet on ____day” so I think that works for my Program (since it isn’t a diet!)  Plus, I’ve already been weighing on Wednesdays since the baby was born.  Note, it is important to record the amount lost for the week as well as the amount lost overall.

*** Planning and Recording the Day’s Food the Night Before:  This habit was part of the extreme program I did before and frankly, it really is genius.  If you know exactly what you are eating the next day it alleviates a lot of impulsive, I-am-so-hungry-I-will-eat-anything behavior.  And, it makes sure you know exactly what food you have in the house and whether or not you need to run to the store before you get overwhelmingly hungry.

*** Focus on the Food but get 20 Minutes of Exercise in a Day: I have run a marathon while technically being morbidly obese.  I have trained on tennis courts for eight hours a day hoping to be thin.  I have done crazy extreme exercise programs that yes, made me lose some weight, but frankly were probably very unhealthy and taxing on an obese body.  My problem is emotionally over-eating, not with being uncommitted to exercise.  20 minutes of walking a day with a seven week old baby is ambitious enough!

*** Never Get Too Hungry: If I am genuinely hungry, the kind of hunger where my stomach is turning and it is not the middle of the night, then I need to eat no matter what is on my food plan for the day.  I am a nursing Mom who is taking steps to live a healthy, thin, fit life – not to torture herself!

Thanks for reading this and I wish you much luck on your own healthy journey!

Wednesday: Weigh-In: REVAMPED

In Wednesday Weigh-Ins on April 12, 2012 at 2:31 am

I got on the scale this morning and saw another disappointing number.  Now, I certainly overindulged all day on Easter Sunday.  There was a lot of emotional eating going on and I am very aware of that fact and own up to my actions.  However, prior and since then I have been very good about my eating so I’ve come to a radical decision: weigh-ins will no longer be on Wednesdays, they will be on the first of each month.

I remember that the weight loss program I did before when I lost 100lbs had this rule (or at least I think that is the weight loss program I got that nugget from… there have been so many they all run together…)

My intention for weighing myself monthly is prevent the emotional roller coasters I have been experiencing every week.  For the past two weeks I have gained weight and it has lead me to think terrible thoughts about myself and want to give in when in reality I know I am making progress.  My hubby says he can see that my body is changing, I feel better, I know I am eating well and I am tuned into taking care of my overall health; these are all indications that The Program is working, despite what the scale says.

A reader suggested taking body measurements which makes a lot of sense to me too, but until I find or buy a measuring tape, the first of the month will be when I weigh in.  Hopefully by weighing just once a month, the various fluctuations that my body must be going through as it recovers from giving birth, is breast feeding and is losing weight will all even out.

Wednesday: Weigh-In: April 4, 2012

In Wednesday Weigh-Ins on April 4, 2012 at 8:38 pm

Starting Weight on January 18, 2012: 244

Current Weight: 201.4-204.4

Weight Last Weigh-in: 199.8

One Week Gain/Loss: Gained at least 1.4 lbs

Total Weight Loss: 43

Today’s weigh-in was crushing.  As you may have read last week I post-poned last week’s weigh-in because the scale seemed to be broken.  Everytime I got on the scale it said a different weight.  So, I purchased another scale this week for today’s weigh in and funny enough the same thing happened.  When I weighed myself at first it said 204.4, then it said 201.4.  My husband thinks the floor in the bathroom must not be level and that is why the scales are acting so funky.

REGARDLESS, I am over 200lbs again… This is just crushing.  Yes, I have been having additonal items in my diet from my birthday dinner to Easter candy to coffee cake to pizza (Monday night)…  Before the baby I worked at a job where I was on my feet all day long.  As long as I stuck to a generally healthy eating plan I could maintain a small size and eat a bunch of treats.  Not so now, obviously.

I can’t hide it: I am super disappointed and in a bit of a funk.  BUT, the only thing to do is to try not to be too hard on myself (I don’t want to give up and if I am too hard on myself, I would be tempted to.)  Afterall, I am still in the first month of creating The Program.  I have to tweak it to see what works and what doesn’t because I don’t want to eliminate “treats” completely (I just don’t think eliminating all treats would be releastic or promote a healthy relationship to food). 

So, from now on I am going to go back to what I did when I first lost over a hundred pounds – measuring out my food.  The basic guidelines on portion sizes for my main meals are as follows:

1oz dry oatmeal or 1 cup wet oatmeal

8oz yogurt

60z or 1 piece fruit

1c. rice or grain

4oz protein (if cheese 2oz if cottage cheese or tofu 6oz)

6oz cooked veggies

Frankly, the portion sizes of the “treats” that I have are more important.  I think that is where I went wrong the last two weeks.  It is so very hard for me to just have one cupcake, or just have one piece of coffee cake.

I think conventional dieting wisdom is that the compulsion to have large quantities of treats is the reason why many just cut them out completely so you are saved the temptation.  But I don’t want to live a life without treats.  I just need to grow a new “treat muscle” that enjoys a treat every so often but does so with a reasonable portion size.

I’ve read before that a new habit takes about a month to become a routine.  So, if for the next four weeks I can have the occasional treat with a reasonable portion size, then maybe it will be less hard to do so for the rest of my life.  For sure I will blog about my success (or failure).  I am particularly thinking about Easter brunch and candy on Sunday….

How do you handle treats?  How do you handle set-backs?  I’d love to know!

Thanks for reading this and I wish you much luck on your own healthy journey!

Thursday Thoughts: March 29, 2012: How Many Calories When Nursing?

In Thursday: Outside Thoughts on March 29, 2012 at 7:50 pm

I really have no idea if I am eating too much or too little.  I want to make sure I lose weight but I also want to make sure I consume enough calories so my body feels like it isn’t in starvation mode and can produce enough milk for my sweet baby girl.

According to the American Academy of Pediatrics a nursing Mom should consume 300-500 calories more a day.

HealthyChildren.org – Eating for Two: Your Diet And Breastfeeding.

I found this great tool online to find out how many calories I should be consuming per day (if I weren’t breast-feeding).

http://nutrition.about.com/od/changeyourdiet/a/calguide.htm

It has a calculator on there that asks you for your gender, your height, your current weight, and your desired weight.  It then gives you results detailing how many calories you need to eat to maintain your current weight, to lose a pound a week with exercise, to lose a pound a week without exercise, to gain a pound a week, etc, etc.  What a great tool!

I am focusing on this result: “If you reduce your current caloric intake to 1668.6 calories per day you will lose one pound per week without exercise.”

So, if I add the calories I should be eating to lose one pound a week to the additional calories I should be eating for breasting (I’ll use an average of 400 additional calories) then ballpark, I should be consuming approximately 2000 calories per day.

Am I?  I really have no idea.  So I decided to find out how much today’s menu’s caloric intake is:

Breakfast:

Yogurt 130 with blueberries 84; oatmeal 102 with cinnamon

Lunch:

Sausage 240, bun 190, spinach 77, apple 95

Teatime (optional):

Oatmeal  300 with raisins 100 and milk 43

Dinner:

Meatballs 200, broccoli 60, rice 216, salad 34

Total for today: 1871

So, my menu is definitely within the weight loss range but also I am getting enough caloric intake for breast-feeding! Yay!

I also checked out a few other articles for safety on weight loss after pregnancy.  They are written by lactation consultants but it is hard to tell if they are based on science or are mostly anecdotal:

http://kellymom.com/nutrition/mothers-diet/mom-weightloss/

http://www.babycenter.com/404_is-it-safe-to-try-to-lose-weight-while-breastfeeding_2602.bc

http://www.llli.org/faq/diet.html

After reading these articles, it is super helpful to know that my current caloric intake is enough for my milk supply and that women in famine conditions can produce perfectly nutritious milk so I have not jeopardized my sweet baby.  BUT, I sure wish I had read these articles before.  It would have saved me a whole lot of fretting, especially since they say to wait until after the second month to diet in order to establish good milk supply… I had a lot of weird body issues and shame over how much weight I had gained.  I was really caught up in what people would think of me, especially at work!  What a waste of time and mental energy (not to mention negative energy) when I have a new babe at home.  I hope some other woman will read this one day and it will save her some of the agony I put myself through!!

Thanks for reading this and I wish you much luck on your own healthy journey!

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