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Archive for May, 2012|Monthly archive page

Daily Wrap-Up: Monday May 14, 2012

In Daily Wrap-Up on May 15, 2012 at 5:27 am

Here’s how I think I did today on the traditional grading scale of A-F:

Sleep: A:  About to go to sleep (early for me)

Water: A:  Drank 8 glasses at least

Food: F: Did a wonderful job with portion control all day today and then I made cookies for a friend who came by and I ate way too many of them – probably ten of them!  They were smallish but still….  I don’t think I have ever gotten an “F” for the day but today is definitely that day.  I need to reflect on this huge breach and figure out why it happened.  Was I just tired?  Was I anxious?  Was I bored?  Was I on a sugar run because of the treats yesterday for Mother’s Day (in otherwords can I not enjoy sugary items without it leading to a sugary frenzy that lasts for days)?  Will I have to cut out sugar completely?  Will I have to stop using guests as an excuse to make desserts and dinners filled with non diet-friendly foods?  Was I being defiant because I’ve been doing so well lately?  Am I hell bent on self-sabotage???  Oddly. the last possibility rings the truest even though I realize that is crazy!

Exercise: A: Walked dogs

Vitamins: A:  Took them

Final Thought of the Day:   I definitely need to keep on thinking about May 2012’s COOKIEGATE!  🙂  I think as the last few weeks in May are to be spent attempting portion control since I will be on vacation (and I have always failed at portion-control diets such as weight watchers previously), I think I am going to have to step it up with the journaling.  Perhaps journaling will help me understand my own weird issues which would cause me to overindulge in cookies (when I wasn’t even hungry) after having a gold star sort of day… I do not want to repeat this behavior!

How did you do today with your healthy living?  I hope you are kind to yourself, no matter what.  Life is too precious to spend it living in regret and self-loathing.

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

The End of May Challenge = Program Change

In The Program on May 13, 2012 at 10:04 pm

Quick Wrap-Up for the Past Three Days:  The baby and I have been sick so I haven’t posted the past few days.  I would give myself a “C” for food.  When I feel crappy I want to eat and I don’t feel like cooking so I have indulged in non-Program food and not cooked much.  Thankfully the baby seems to be feeling better even though I am still in the midst of feeling sick.  My hubby has been sweet and helping me to get lots of sleep and stay hydrated.

***PROGRAM CHANGE*** End of May Challenge:  I am headed out of town until June.  We are visiting my mother, sister and brother-in-law.  My mother is an AMAZING cook.  Seriously.  This presents a bit of a challenge to my program.  If I am not the one doing the menu planning, grocery shopping and doing the cooking how am I going to continue to lose weight?  I am going to have to be very diligent with portion control which is going to be a huge challenge for me.   I often choose quantity over quality…

Each night I will post a recap of how I did for the day but I obviously won’t be posting my menus for the next day since I won’t know what my Mom and sis will be serving.

In a way it is a little exciting.  I can see if a program that works on portion control (more like weight watchers) works for me.  In the past it has not but I’m older and maybe wiser, so we’ll see.

I will be back home just in time for the June weigh-in…

I have always said that I am doing this blog to try and figure out a program that is sane, mostly enjoyable and works.  Being away for two weeks without much control over my meals is a curve ball, but I am almost to my half way point in my 99lb weight loss journey and I don’t want to jeopardize my 1 lb per week goal.

Wish me luck and pass on any suggestions you have!

Thursday Outside Thoughts: May 10, 2012: Relationship with food

In Thursday: Outside Thoughts on May 10, 2012 at 4:24 pm

What I have been trying to create with The Program is a happy, balanced, fun, enjoyable, sane, healthy relationship with food.  For 33 years I’ve had a power struggle with food and, as I’ve mentioned in this blog before, I KNOW that food is not the enemy and that it is meant to nourish and to enjoy.

Over the past month and a half I think I have begun to find a balance between sustenance and indulgence although of late I have been discouraged because a healthy weight loss rate – a pound a week – feels soooooooo drawn out when I still have about 50 more pounds to lose (I am down about 47lbs).

Thursdays are when I share another article or blog that I found interesting.  Check out this *awesome* blog http://100poundsin1year.wordpress.com/2012/05/10/frenemies/.  She recommends a book I am going to check out as well.  I get a little nervous when God and weight loss are tied together but it sounds like this book is a sound one.  Have you read it?  If so let me know what you think!

Daily Menu: Thursday May 10, 2012

In Daily Menu on May 10, 2012 at 4:54 am

Here’s tomorrow’s menu:

Breakfast:

Oatmeal, yogurt, blueberries, flax seeds

Lunch:

Beans, Rice, Salsa, Apple

Teatime: (optional)

Oatmeal, Cinnamon, Raisins, Milk

Dinner:

Broccoli, Chicken, Salad

What are you eating tomorrow?  Are you setting yourself up tonight for success tomorrow?  When we’re overly hungry and unprepared, will power breaks down!

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

Daily Wrap-Up: Wednesday May 9, 2012

In Daily Wrap-Up on May 10, 2012 at 4:51 am

Here’s how I think I did today on the traditional grading scale of A-F:

Sleep: A:  About to go to sleep (early for me)

Water: A:  Drank 8 glasses at least

Food: B+:  Had a small bowl of cheerios, raisins and milk late tonight.  Wanted another one… big kudos for refraining!

Exercise: A: Walked dogs

Vitamins: A:  Took them

Final Thought of the Day:   I am having a rough night.  Really want to eat more and I know I am not really hungry enough to warrant more food.  Plus, I am bummed that sustained weight loss takes such a long time.  I realize it will probably be this time next year when I am at my goal weight.  That sounds great for living the rest of my life as a thin person but in the short term, I want major results NOW!

How did you do today with your healthy living?  I hope you are kind to yourself, no matter what.  Life is too precious to spend it living in regret and self-loathing.

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

Daily Menu: Wednesday May 8, 2012

In Daily Menu on May 9, 2012 at 2:15 am

Here’s tomorrow’s menu:

Breakfast:

Yogurt, Blueberries, Oatmeal

Lunch:

Chicken, Cauliflower mash, Green Beans, Apple

Teatime: (optional)

Oatmeal, Cinnamon, Raisins, Milk

Dinner:

Bratwurst, Bun, Saurkraut, Mixed Veggies

What are you eating tomorrow?  Are you setting yourself up tonight for success tomorrow?  When we’re overly hungry and unprepared, will power breaks down!

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

Daily Wrap-Up: Tuesday May 8, 2012

In Daily Wrap-Up on May 9, 2012 at 2:12 am

Skipped Monday’s wrap up because I was exhausted and went to bed as soon as the baby did.  The day was a good one.  Had a bowl of Total with strawberries and milk in the evening because my stomach was growling.  Here’s how I think I did today on the traditional grading scale of A-F:

Sleep: A:  Napped with the baby

Water: A:  Drank 8 glasses at least

Food: B+:  Had chicken instead of tofu for dinner and cauliflower mash instead of mixed  veggies.  Forgot the fruit at lunch.  Skipped the oatmeal at teatime and had power bar because I was on the go.  Had a small decaf cappuccino in the a.m. while meeting a friend.

Exercise: A: Walked dogs

Vitamins: A:  Took them

Final Thought of the Day:   I am struck by how little fellow dieters eat.  I wonder if they are getting enough calories so that their bodies don’t go into starvation mode.  I am glad I did a calorie count when I was putting together this tenet of The Program.  I know I pick up some extra calories from things like the parm in the cauliflower mash and the extra capp today, but I know that even with the extras I am still within the general calorie count to lose a pound a week while breast feeding.  Today I started second-guessing My Program but… it is working!  Onward!

How did you do today with your healthy living?  I hope you are kind to yourself, no matter what.  Life is too precious to spend it living in regret and self-loathing.

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!

Daily Menu: Tuesday May 8, 2012

In Daily Menu on May 8, 2012 at 8:04 pm

Here’s tomorrow’s menu:

Breakfast:

Cheerios, Strawberries, Milk

Lunch:

Beans, Rice, Salsa, Apple

Teatime: (optional)

Oatmeal, Cinnamon, Raisins, Milk

Dinner:

Cauliflower, Chicken, Salad

What are you eating tomorrow?  Are you setting yourself up tonight for success tomorrow?  When we’re overly hungry and unprepared, will power breaks down!

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

Sunday Inspirations: May 6, 2012

In Sunday Inspirations on May 7, 2012 at 4:22 am

One of the worst things about being overweight was flying.  Even at 246 lbs (my highest weight) I still fit in the seat and the seatbelt fit, but I always felt HUGE and frankly, it was a tight fit!  The look of the person sitting next to me, trying to hide their disappointment that I was a larger row companion, was humiliating.  Now, I am an over-sensitive person by nature, but it was truly mortifying.  What should be an exciting time – traveling via flying, one of my favorite things to do in the whole world (I work for an airline) – was seriously marred.

I am headed on a trip in the next few weeks.  I know that at 197 lbs some people will be wishing they weren’t sitting next to me because of my weight, but I do know for sure they’ll be wishing they weren’t sitting next to me because I’ll be traveling with the baby hahaha!!!

In all seriousness though, those airplane seats are a good reminder, a good inspiration to keep on The Program.

What inspires you to live a healthy lifestyle?  What inspires you on your weight loss journey?