Hi there! A week has passed since I had my initial meeting with Roger at http://eatrightfitness.com/ So what was the plan? Well here are the results. Drum roll please….OK that’s cheesy. Moving on.
After meeting in person, and talking about my goals, Roger sent me a menu and workout plan to get started with. As part of the initial consultation I got two weeks of unlimited emails, texts and phone calls to him for any questions, concerns or changes I wanted to make to both plans. I won’t post the actually plan he gave me, he does make a living doing this, but I will show you what I came up with for my meals based on the guidelines he sent to me, and I’ll share my journey and information that I gain as a result.
It’s a lot of food. I’ve read and heard this before about healthy meal plans and thought, OK whatever, that’s a load of baloney (my least favorite food in the world), but it’s actually true. Looking at the menu guide I have to say I was a bit overwhelmed . I had to take the guide, make a menu, and switch it over to a grocery list. I’m sure if I emailed Roger about needing help, he would have done so, but I wanted to see if I could do it on my own.
Breakfast for me is one whole egg, three egg whites, a piece of toast with a teaspoon of creme cheese and half a cup of fruit. Most mornings I had a protein shake made by https://www.premierprotein.com/ instead of the eggs. That’s a lot of eggs and I was having trouble getting through it all. Also I’m super pressed for time and the shake was the easiest and most convenient. Surprisingly, he told me that I could keep having my iced latte because it doesn’t have a lot of sugar and extras. I make a homemade decaf iced latte with three shots of espresso and 2% milk. That’s it.
Lunch that week was 4 ounces of chicken breast, a medium salad with 2 tablespoons of fat free dressing and half a cup of quinoa. Yep carbs are in my plan for breakfast and lunch but not for dinner. I’m glad the carbs are there for many reasons.
Dinner is 6 ounces of chicken breast, fish and lean steak along with 2 cups of non starchy vegetables. Wait what? I didn’t know there was a difference in vegetables. http://healthyeating.sfgate.com/starchy-vs-nonstarchy-vegetables-1764.html
Morning snack was twelve almonds and half a cup of strawberries
Afternoon snack was half a protein bar and half a cup of fruit. I tried several of the Quest protein bars but only the chocolate chunk was bearable. I liked the MusclePharm combat bars the best so I’m switching to those. The bars are high in protein and low in carbs.
After Dinner snack is 100 calories of whatever I want. I don’t know what that is really yet. I didn’t do it this week. I’ve gotten into the habit of not eating desert.
Stress apple was eaten on the way home.
Weekend I’m to relax the diet. Have a few meals of what I want. I know this, and the dinner snack, are behavioral tactics so that my mind doesn’t freak out about never getting to eat the forbidden foods.
Recap- tons of food. Oh my!
Exercise is strength training in the morning with the True Beginner series from DailyBurn. He liked that I was doing those and told me I could keep doing them. And then 30 minutes of cardio in the evenings. Wow another 30 minutes? I was struggling just to do the morning ones. For that one I either walked outside or walked on the treadmill.
So that’s the plan, but how did I do? This blog is getting long so please stand by as I fire up another post.
Until then, Eat Well and Prosper!
“Strength and growth come only through continuous effort and struggle.” That’s a quote by Napoleon Hill. It’s funny how our current emotions pick out which words stand out at the time. For me, the words continuous effort and struggle remain imprinted on my mind after reading the sentence. But what about strength and growth, which are more positive words? Maybe it’s because this past week, for me, was mostly about effort and struggle. The first week I hit my goals somewhat easily, with some adjustments to the working out goal, but this last week was a hot mess. The struggle to do them took continuous effort and struggle. I know that blogs shouldn’t go over a certain number of words or else you lose the readers at some point. A lot of things happened this week to qualify it as a hot mess, but I want to share them, so I’m going to break them out into sections. If you aren’t interested in some of it, you can skip it, or if you want, you can read all of it. Buckle Up. The ride is about to begin.
I’m a comfort eater. I’ve learned that over the past few months. I get upset and I want cheese cheese enchiladas mostly, but anything else I’m not supposed to have will do. This past week, every day at work, someone wanted to go out to lunch. We usually work through lunch, and for some reason I was needing comfort, so I went along with it. I’m not even going to tell you what I ate. It’s was a food nightmare that kept reoccurring every lunch hour this week. All I know is that it has to stop. This coming week I’m going to try to figure out what is driving me to do this, acknowledge it, and address it instead of trying to eat it away. I’m also a social eater and find myself following the leader. After I sat and thought about it a while, my in town family, husband included, and friends love to go out to eat. None of them make healthy choices and I follow along. A few times I’ve made a healthy choice and had to defend myself and keep repeatedly having to push away the appetizer dish that keeps getting shoved in my direction. I have to stand my ground and not be pushed around. It’s hard not to when the people around you don’t support you. I have to give that thought up and support myself and my goals.
Two weeks ago I blogged about either quitting sugar completely or moderating myself. I hadn’t decided which way to go yet. The first week I did OK moderating my sugar in take, but this last week I lost all control. I had candy, cookies, donuts, ice cream and more. I even bought the donuts under the disillusion that I was doing it to be nice to my work peeps and that I wouldn’t eat any of them. How on Earth did I think I could resist them? Any time I thought about never eating sugar again, it triggered a response that urged me to eat all that I could because I’d never eat it again. This is a very real fear, especially since I know sugar addiction is very close to a drug addiction. I’ve quit sugar before, and I know that once you get past the trauma and drama of it, you don’t care for sugar anymore. It becomes a non-issue. The question is how do I get to that point? I’ve done it before so I have to deep into the cobwebs of my memory to figure out how. If I remember correctly, I just did it cold turkey. I may not do it cold turkey this time since the panic of it going away for ever was very damaging to my health this last week. My plan is to only have one dessert items once a week (probably ice cream on Saturdays). The idea is that after a while I’ll not even want that ice cream. Along with working out again, hopefully my mindset will become more directed at getting healthy instead of eating badly.
Daily Burn and Exercise
Sadly I didn’t start my Daily Burn program back up yet and that was a mistake. I can’t beat myself up over it, but I can make it right. I’ve been having trouble getting myself out of bed in the mornings. I’ve gotten stuck in old routines of hitting the snooze button on the alarm and having a slow morning. The bad thing is, my brain needs the training as much as my body does. The good old brain thinks its OK to eat whatever it wants because it has no other reason not to. The problem is I’m supposed to be in control of what I’m eating. I certainly lack the drive to get back into it. I have plenty of motivations. My knees still hurt when I put pressure on them and when I go up and down the stairs. My clothes don’t fit right. I’ve been wearing what Iv’e started calling my fat clothes on Mondays so that I don’t feel like a stuffed sausage. This is because I was totally bad on the weekends. I have made some progress though, and I have to applaud those and not just focus on the bad. I’ve walked twenty minutes each day, some days more. I’ve started parking my car in the space that’s the farthest from the building, and forcing myself to walk up the stairs. Whew, there are some days that I’m super grouchy about doing it too. It’s sometime discouraging because it’s just one flight and I’m sucking air. Also, a co-worker mentioned that his fiance is interested in bicycling and wanted to meet up to talk about it. It would be great to have someone I can ride with and help get into it. There is so much to learn about the sport and really nothing out there you can read. My husband and I had to learn it the hard way. I’m super excited about it. With me being the only motivator in the house, and not feeling motivated at all, not much is happening. It’s hard, but living a healthy life is a daily commitment. I just have to find my way.
This past week I’ve been thinking about my self-image. My daughter sent me a picture from a lady she follows on Instagram, @fatgirlfedup. She showed a two-sided picture of her and her boyfriend–may have been her husband–and they were both very much overweight. The second half of the picture showed them both after two years and they were very healthy looking. She had mentioned that she never intended the larger picture to ever be seen but it made her realize the truth of what she really wasn’t. The words what she really wasn’t stuck with me. The image I have of myself is of a woman who is overweight but not too bad. I have a confident gait and hold myself well but I don’t see myself as obese. This image is probably part of my problem. My brain has an attitude of Hey, you aren’t obese so you got time. Well Ms brain, according to the scale I AM obese. Friday my back was hurting and I noticed that I was sitting slouched down in the chair and my thighs were higher than the arms of my chair. Now I have to have the arms low enough to slide under my desk but still. Then I started thinking…that’s pretty much how I sit. My thighs and butt have always been the biggest part of my body and they made it hard to sit straight up sometimes. My under arms can wave at you, and at this point my stomach is uncomfortably tights in my pants. I’m able to cover all of this up with clothes but this doesn’t cover up that the issue is there. I need to accept what I really am not so that I can get to where I want to be.
I continue to dig deep into my subconscious mind to find the reasons why I do these things in an effort to bring a stop to the after effects.
I stand up to the food bullies no matter how strong the pressure.
I work out and continue to climb those stairs even if I don’t want to.
I understand that I can make it to the self-image that I want.
I focus more on the words strength and growth in the quote instead of continuous effort and struggle.
I have faith that I can do this.
If you read the whole thing, thank you being a trooper and taking the time to follow me through this journey. Sometimes its a long one. If you didn’t have time to read it all, thank you for reading some of it. Maybe that section helped you in some way. I hope you come back to read the rest when you have time.
Another goal I haven’t posted is to write something, even if it’s one sentence, on the weekends no matter how busy I get.
Until next week. Eat Well and Prosper!
My goals this week are a bit of a repeat of last week’s. I really want to get into the groove so that these goals become a habit.
Goal 1- Continue working towards my goal of going all decaf. This week my coffee will be all decaf. Ahhhhhh is that woman running with scissors??? Yep, it’s going to be an interesting week. But I got this.
Goal 2- Work out in the training room at lease three times this week. I’m going to be starting back at the beginning of the True Beginner Series on the Daily Burn website. This absolutely has to happen as stated. Last week was a hot mess (more on that in my weekly post) and I thinking starting the day with working out will put my mind into a healthy mind set.
Goal 3- Eat a veggie snack a day. My goodness this was hard. I know one day my body will enjoy the taste, but right now its a battle to get them down as fast as I can. Veggies on tap are cherry tomatoes, edamame, cucumbers and avocado.
Have a great week and check in next week to see how I did.
Eat well and prosper!
I haven’t written in a while because I’ve been pondering some things, and I’m worried that my blog will not be a source of encouragement as I intended it to be. I have to accept that this is real life. Not some fairly tale weight loss story that you see in the book stores. You know the kind. The person was seriously overweight, and they made all these changes, and it was so easy, and this is all you have to do to have their success. “If it worked for me then it will work for you.” I want that too, but they don’t work for me. I’ve come to realize that it’s not an educational thing, or even a physical one. I do have physical issues that I have to work around, but I can do it. I have all the training I need to be successful. I’ve seen a dietician and worked with a physical trainer in the past. I know the magic calorie number to stay under to lose weight. I know that cardio alone isn’t enough. I’ve come to understand that this is an issue with my mind.
Last time I wrote I compared how my struggle reminded me of my issue with cigarette smoking. All it took was about a week to get over the physical addiction of the nicotine. After that it was all in my mind. At least quitting smoking is easier. You have to smoke in designated places, and even when you do people give you horrible stares. But eating is everywhere. It’s at work luncheons, fast food restaurants that are everywhere you drive, birthday parties, the frozen food section at the grocery where they keep the ice cream. I know that eating bad things is bad for me, but I do it anyway. I’ve come to think that I have a lot in common with the people on the show My 600 Pound Life. Many of the things I hear on there can be applied to myself. So why can’t I say no to the temptations all around me?
After some pondering I think the issue is because I’ve never had healthy role models growing up. My grandma, bless her heart, was a country girl who worked in the fields with her other eleven siblings, and at the end of the day they ate chicken fried steak with gravy and mashed potatoes. The calories didn’t matter because they worked it off all day long. So this was how we ate, and on top of that, food was a gift and reward to us for more reasons than one. No one emphasized eating healthy, or working out regularly. We had veggies because grandma grew them, but they weren’t pushed upon us to eat them. So today it’s an effort to include them in my meals. I’m good with meat and fruit, but veggies aren’t on my radar.
It’s not just me though. My husband grew up with food being a reward and a way for his mom to show her love. Especially today this continues to be the case. We don’t have friends who are conscientious of healthy food habits, and we don’t’ have that background to draw from, so we both continue our bad habits from childhood. On the other hand, my sister-in-law grew up with good food and health habits from her mom, and she hands this down to her kids. From my view, she makes it look effortless. It’s just the way it is. And it probably is. She grew up that way. They live four hours away, so they aren’t close enough to make a visual impact on how we live.
After all this thought, the new questions for the week are these. How does living a healthy life become second nature for people who didn’t grow up with healthy role models? How can we make eating right and working out just something we do? To say no thanks, without batting an eyelash, when offered a cup cake? What does it take to change our mindset?
I’ve contemplated quitting this blog and taking this journey offline. This is real life, very personal, and not always happy. I fear also that one day while I’m looking for a new job, a possible employer will stumble upon this and say uh no. I’m not hiring this person. She’s a food junkie with no control. Employers today look you up online sometimes before making a decision. But I have to stop being afraid. That’s one of my issues. If I have at least one person who is finding this helpful, it’s worth it to me. I mostly feel very alone in this fight. I don’t have much support to be successful. Hopefully this will help at least one person feel like they are not alone. If you stumble onto this blog and find this journey interesting, please like it so that I know it’s helping someone out there.
I hope you have a great week.
Eat well and prosper!