BE CREATIVE
Believe or not, this journey you're on can be fun. Yes, I said it, FUN! You just have to use your imagination and think outside the box.
For example, cake. I've never said that you shouldn't eat cake. I can't tell you what to eat, I've only said to be thoughtful about your choices. Now, since I know you're all reading the nutrition labels (all nod your head yes) of the foods you eat, you already know that the standard serving size for a cake prepared from boxed cake mix is 1/12th of the cake. That can take some geometry to figure out the right portion of a standard two layer cake. You could make 12 cupcakes. Instant portion control. Or find a mini-Bundt cake pan. Yes, they make those. There are 6 little Bundt-shaped openings in the rectangle pan. If you make 2 pans you have 12 fairly equal single servings of cake. Much easier to serve and less mess. Added bonus - most of us don't frost Bundt cakes. You may sprinkle them with powdered sugar or mix that powdered sugar with a few drops of milk (maybe even lemon or almond or vanilla extract) and make a glaze to pour over the warm cakes. I've not done the math but I'm guessing you'll save some calories over having a frosted piece of cake or a frosted cupcake. And your eyes will see a WHOLE little cake instead of just a sliver of a big cake. Makes your body feel a little like you're cheating, but if you've planned for a dessert that day, you're OK.
Exercise doesn't have to be boring. Walking or jogging every day can be monotonous so mix things up. At BB's suggestion, I got the Dance Dance Revolution 2 for the Wii. Dancing will work you out! I'm not even out of the first level and I'm working up a sweat. I can't imagine what happen when I get to the hard stuff! Anything that gets your body moving is a good thing! It isn't rocket science or brain surgery. Find ways to make your exercise fun and you'll start to actually enjoy it (yes, it can happen!) and really look forward to that part of your day. Exercise should not be something dreaded.
Look around. Look for ways that you can creatively incorporate your meal planning and exercise in your daily life. AND be sure to share your tips with the rest of us!
Now, go have a great day!
Friday, February 27, 2009
Thursday, February 26, 2009
The Home Front
In discussing my positive reinforcement the other day, I only focused on one person. An extremely important part of my bigger puzzle, but on only one part.
My husband has probably had to make just as many adjustments in his life as I have in mine. But for different reasons. And he hates it when I talk about him on the Internet, but such is life.
Once he realized I was serious, (side note, I tend to get bored with stuff after a while and we've gotten rid of more exercise equipment and paid off gym memberships than I care to count. I don't blame him at all if at first there was a "yeah, right" moment), he jumped on the bandwagon with both feet.
He never fussed when I would leave the house before 6 in the morning to go walk at the mall. He once again accepted that there would be leftovers in the house and no longer asked if I couldn't eat just a little bit more. I'd get a high-five on Monday nights after the weekly weigh-in, and he'd be waiting at the door to see how I'd done. No reminding him of where I'd been needed. And he would sometimes gently ask me if I was eating something for the wrong reasons. Just to make sure I was actually thinking about my choices and not just letting my emotions control my habits.
He made sure he was being my advocate, not an adversary.
Like everything we do, we try to be each other's partner. That's what we signed up for 20 years ago. I'm sure there's been lots of times he wished he had checked that fine print a little more closely.
He worries that I'm eating enough, that I'm sleeping enough, that I'm not exercising too much and becoming obsessed with all this, and everything else that you worry about with someone you love. But he worries quietly, and keeps being the rock that I lean on.
Rocks are necessary. Find yours. Be one for someone else. No one need go at this alone.
My husband has probably had to make just as many adjustments in his life as I have in mine. But for different reasons. And he hates it when I talk about him on the Internet, but such is life.
Once he realized I was serious, (side note, I tend to get bored with stuff after a while and we've gotten rid of more exercise equipment and paid off gym memberships than I care to count. I don't blame him at all if at first there was a "yeah, right" moment), he jumped on the bandwagon with both feet.
He never fussed when I would leave the house before 6 in the morning to go walk at the mall. He once again accepted that there would be leftovers in the house and no longer asked if I couldn't eat just a little bit more. I'd get a high-five on Monday nights after the weekly weigh-in, and he'd be waiting at the door to see how I'd done. No reminding him of where I'd been needed. And he would sometimes gently ask me if I was eating something for the wrong reasons. Just to make sure I was actually thinking about my choices and not just letting my emotions control my habits.
He made sure he was being my advocate, not an adversary.
Like everything we do, we try to be each other's partner. That's what we signed up for 20 years ago. I'm sure there's been lots of times he wished he had checked that fine print a little more closely.
He worries that I'm eating enough, that I'm sleeping enough, that I'm not exercising too much and becoming obsessed with all this, and everything else that you worry about with someone you love. But he worries quietly, and keeps being the rock that I lean on.
Rocks are necessary. Find yours. Be one for someone else. No one need go at this alone.
Numbers Game
I confided in my sister yesterday that I had hit a new low. And it was a good thing. It has probably been over 20 years since I actually weighed what the Wii said yesterday morning. She asked if I had hit my goal. No but I was close. I want lose a few more pounds so that I'm solidly in the "normal" range and have some wiggle room. Yesterday I was about a half a pound into the "normal" range.
And that discussion lead to other things, in particular the ideal weight. Andrea made the comment that she didn't trust all those charts since they all said something different and still claimed to be "normal".
She was so right. I did a little Google search for my ideal weight. According to one website, if I decide I'm small boned, which is possibility, I'm 18 pounds overweight right now. There is no one that has seen me lately that would think I'm 18 pounds overweight.
If I'm medium-boned, a more likely option, then I still have a ways to go, but I'm only minimally overweight. But the Wii says I'm normal.
The point is this. Don't get caught up in the numbers. We know that muscle weighs more than fat. I know people that are built like rock walls and are "overweight" according to the charts. Go with how you feel. Are your clothes looser? Do you have more energy? Do you feel good in general? Are you liking what you see in the mirror? That's the important thing.
A number is just a number. It's like an opinion, everyone has one.
And that discussion lead to other things, in particular the ideal weight. Andrea made the comment that she didn't trust all those charts since they all said something different and still claimed to be "normal".
She was so right. I did a little Google search for my ideal weight. According to one website, if I decide I'm small boned, which is possibility, I'm 18 pounds overweight right now. There is no one that has seen me lately that would think I'm 18 pounds overweight.
If I'm medium-boned, a more likely option, then I still have a ways to go, but I'm only minimally overweight. But the Wii says I'm normal.
The point is this. Don't get caught up in the numbers. We know that muscle weighs more than fat. I know people that are built like rock walls and are "overweight" according to the charts. Go with how you feel. Are your clothes looser? Do you have more energy? Do you feel good in general? Are you liking what you see in the mirror? That's the important thing.
A number is just a number. It's like an opinion, everyone has one.
Wednesday, February 18, 2009
Positive Reinforcement
I could have minored in psychology, if my college had allowed minors, which it didn't. I took 7 of the 8 required classes. So, I know a little something about behavior modification. Everyone wants to feel good, to feel rewarded and appreciated. Its human nature.
In my house growing up, my sister got all the athletic ability. Walking across the floor without tripping was, and still is, a major feat for me. I was the nerdy one. I was sick a lot and had to stay indoors while she ran like the wind from daylight to dark. She was the only girl on her soccer team, she played basketball in high school and college (possibly junior high as well but I can't remember for sure) and she always did it with complete abandon, pigtails flying. Despite those very obvious differences - its tough to find common interests when you're moving in different environments - we grew to love and support each other as we approached adulthood. Basically, when we both got into college.
When I started on this journey two years ago she was one of the only people that I confided in. Because she "got it". She knew I wanted to feel better. I didn't care about how I looked. She knew I was doing it for me. And her support never wavered. Each week after I weighed in I could tell her that I'd only lost a few tenths of a pound but she always told me she was proud, and that was great, and was truly my best cheerleader. I had not actually told her my starting weight and I tried not to but it came up and I waffled and she said, flat out, "But I'm your biggest fan."
Last year about this time I signed up for my first 5K walk. She was one of the few people I called that morning. I asked her, the one-time marathon runner, how far 5K was. (I know, most people would ask that BEFORE they sign up!) She said it was a little over 3 miles. I commented that I normally walked a mile in 20 minutes so I expected it to take a little over an hour and I'd call her back. Her words to me - "Oh Dee, I'm sure you can do it faster than that." She was right. I crossed the line in about 48 minutes. Way better than I thought. She was the first person I called. And she was so excited for me. And it meant the world to me. I hadn't finished first, but I hadn't finished last. I did my best. I enjoyed myself. And I pushed myself to do one more thing for myself. And it felt wonderful!
Too often in today's world we look for instant gratification. We want something and we want it now. We hit the delete button if we don't like something we've written. Hit the reset button to start a video game over if it isn't going well. Taking control of your health isn't that fast. It's a marathon, not a sprint. Therefore it is important to find those things that make you feel good. Something, or someone, who will push you to that next level, but in a good way. A positive voice.
Maybe its a something. Maybe you make a plan to get a pedicure for those feet that went running every day for a week. Maybe you get a massage to unkink those muscles that lifted weights last week. Maybe a new, sassy pair of shoes to show off. A new hair style. A soak in a bubble bath. A reward of some kind for meeting a goal or achieving a milestone. Something to work towards that rewards you for your efforts.
We would never encourage an alcoholic to celebrate his or her sobriety markers with a margarita. Similarly, I would not encourage anyone struggling with weight issues to reward their hard work with a dessert or a treat. That's not to say you shouldn't allow yourself a sweet if you want it, but call it what it is - a part of that day's meal plan. It shouldn't be a reward because that becomes a bad habit and could eventually be the saboteur. It won't make you feel good about yourself if you go off on a sugar rush, then crash, or the scale goes up the next morning because you "rewarded" yourself with an ice cream cone.
I eat the occassional treat. I know I may pay for it the next day. But it is something that I wanted to include or planned for on that day. It wasn't something that I aimed for off in the future. Being honest with yourself is sometimes the hardest.
Positive reinforcment can come in lots of forms. You have to find what works for you. Your own motivator. I just hope it isn't food. I can think of a lot more appropriate rewards. So enjoy yourself on this journey. Give yourself something to look forward to that isn't going to be a step backwards.
Oh, and if I haven't said it lately - to my sister, Thanks. You're the best!
In my house growing up, my sister got all the athletic ability. Walking across the floor without tripping was, and still is, a major feat for me. I was the nerdy one. I was sick a lot and had to stay indoors while she ran like the wind from daylight to dark. She was the only girl on her soccer team, she played basketball in high school and college (possibly junior high as well but I can't remember for sure) and she always did it with complete abandon, pigtails flying. Despite those very obvious differences - its tough to find common interests when you're moving in different environments - we grew to love and support each other as we approached adulthood. Basically, when we both got into college.
When I started on this journey two years ago she was one of the only people that I confided in. Because she "got it". She knew I wanted to feel better. I didn't care about how I looked. She knew I was doing it for me. And her support never wavered. Each week after I weighed in I could tell her that I'd only lost a few tenths of a pound but she always told me she was proud, and that was great, and was truly my best cheerleader. I had not actually told her my starting weight and I tried not to but it came up and I waffled and she said, flat out, "But I'm your biggest fan."
Last year about this time I signed up for my first 5K walk. She was one of the few people I called that morning. I asked her, the one-time marathon runner, how far 5K was. (I know, most people would ask that BEFORE they sign up!) She said it was a little over 3 miles. I commented that I normally walked a mile in 20 minutes so I expected it to take a little over an hour and I'd call her back. Her words to me - "Oh Dee, I'm sure you can do it faster than that." She was right. I crossed the line in about 48 minutes. Way better than I thought. She was the first person I called. And she was so excited for me. And it meant the world to me. I hadn't finished first, but I hadn't finished last. I did my best. I enjoyed myself. And I pushed myself to do one more thing for myself. And it felt wonderful!
Too often in today's world we look for instant gratification. We want something and we want it now. We hit the delete button if we don't like something we've written. Hit the reset button to start a video game over if it isn't going well. Taking control of your health isn't that fast. It's a marathon, not a sprint. Therefore it is important to find those things that make you feel good. Something, or someone, who will push you to that next level, but in a good way. A positive voice.
Maybe its a something. Maybe you make a plan to get a pedicure for those feet that went running every day for a week. Maybe you get a massage to unkink those muscles that lifted weights last week. Maybe a new, sassy pair of shoes to show off. A new hair style. A soak in a bubble bath. A reward of some kind for meeting a goal or achieving a milestone. Something to work towards that rewards you for your efforts.
We would never encourage an alcoholic to celebrate his or her sobriety markers with a margarita. Similarly, I would not encourage anyone struggling with weight issues to reward their hard work with a dessert or a treat. That's not to say you shouldn't allow yourself a sweet if you want it, but call it what it is - a part of that day's meal plan. It shouldn't be a reward because that becomes a bad habit and could eventually be the saboteur. It won't make you feel good about yourself if you go off on a sugar rush, then crash, or the scale goes up the next morning because you "rewarded" yourself with an ice cream cone.
I eat the occassional treat. I know I may pay for it the next day. But it is something that I wanted to include or planned for on that day. It wasn't something that I aimed for off in the future. Being honest with yourself is sometimes the hardest.
Positive reinforcment can come in lots of forms. You have to find what works for you. Your own motivator. I just hope it isn't food. I can think of a lot more appropriate rewards. So enjoy yourself on this journey. Give yourself something to look forward to that isn't going to be a step backwards.
Oh, and if I haven't said it lately - to my sister, Thanks. You're the best!
Wednesday, February 11, 2009
Tip for Today #8
The "Tos"
This tip was blatantly stolen from one of my favorite blogs. I hope she won't mind my adaptation.
The word To is a small word, only 2 letters, but it packs a lot of meaning when paired with other words. "I can't workout today, I need to run errands. I have to drive carpool this morning. I have too many things to do." "I have to have snacks in the house for my kids. I have to fix things for dinner my family will eat." It's very easy to turn that simple word into any number of excuses for our bad habits. "I'm too tired to exercise, I have to get some rest." "I'm starving! I'll grab a candy bar because I have to put something in my stomach."
Try turning it around. Use the power of To for good instead of evil. "I GET To take care of this one body I've been given." "I get to be a positive role model for my children in teaching them to have healthy habits." "I need to take good care of myself so I will get to dance at my grandchildren's weddings." "I want to feel good about my health." "I need to schedule time for myself so I can be at my best." "I get to be the best me I can be!" "Darn it! I'm full of energy but have to go to bed and tomorrow I get to do it all again."
You get the point. Words are powerful. Actions are more so. Put them together to keep your motivation in the right direction. You need to want to, only then do you really get to.
This tip was blatantly stolen from one of my favorite blogs. I hope she won't mind my adaptation.
The word To is a small word, only 2 letters, but it packs a lot of meaning when paired with other words. "I can't workout today, I need to run errands. I have to drive carpool this morning. I have too many things to do." "I have to have snacks in the house for my kids. I have to fix things for dinner my family will eat." It's very easy to turn that simple word into any number of excuses for our bad habits. "I'm too tired to exercise, I have to get some rest." "I'm starving! I'll grab a candy bar because I have to put something in my stomach."
Try turning it around. Use the power of To for good instead of evil. "I GET To take care of this one body I've been given." "I get to be a positive role model for my children in teaching them to have healthy habits." "I need to take good care of myself so I will get to dance at my grandchildren's weddings." "I want to feel good about my health." "I need to schedule time for myself so I can be at my best." "I get to be the best me I can be!" "Darn it! I'm full of energy but have to go to bed and tomorrow I get to do it all again."
You get the point. Words are powerful. Actions are more so. Put them together to keep your motivation in the right direction. You need to want to, only then do you really get to.
Friday, February 6, 2009
The Inspiration of Others
I received this email this morning from a cousin. He is a paraplegic and has been in a wheelchair for probably 11 or 12 years (I know he was in a wheelchair at my dad's funeral in 1996). I found this to be inspirational.
I set an all time record for me today in My chair for distance.. Hills included... 15.6 miles... Time 3 hours
This is a milemarker for me, so I wanted to share....
All I want to say is ' I think I can beat this record '...
Can Do...
I think it is fabulous and asked his permission to share with the readers of this blog. Taking control of your life takes all forms.
Remember the words of the great coach, Jim Valvano - Never give up, DON'T EVER give up.
Now, go have a great day!
I set an all time record for me today in My chair for distance.. Hills included... 15.6 miles... Time 3 hours
This is a milemarker for me, so I wanted to share....
All I want to say is ' I think I can beat this record '...
Can Do...
I think it is fabulous and asked his permission to share with the readers of this blog. Taking control of your life takes all forms.
Remember the words of the great coach, Jim Valvano - Never give up, DON'T EVER give up.
Now, go have a great day!
Thursday, February 5, 2009
Monday, February 2, 2009
MADE IT!!!
Today, after 258 days, I finally heard the words I've been waiting on. The Wii pronounced me as "Normal". I am so excited I can hardly stand it! I'm only "normal" by a few tenths of a pound so I may not hear it again this week. But I heard it once so I know it can be done.
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