Monday, December 31, 2012

Working Through the Pain

The doctor said that biking was one of the best things for my knee.  Over the last little while I have tried to bike.  I go down stairs and get on the bike and in about 5 minutes my knee starts to hurt and I quit.  Knowing something had to change I made a plan.  I would ride the bike while I watched a show on Netflix.  Down the stairs I went and on came Coach.   It didn't take long before I thought I can't do this.  But today, with the Lords help I was determined to make it.   I DID!  I rode for 25 minutes.  I was hurting but the pain stopped when I got off.  I feel great.  For a reward I had a bottle of pineapple.  Yeah for me.

(Sorry for the months of no posting.)

Saturday, October 6, 2012

Cost of Health

I have been thinking about the cost of health.  I've always thought that eating healthy cost a lot of money. Lately it seems even more so.  It's been a while back but the store had peaches.  They looked so good.  They were $3.98 a pound.  How can you buy fresh when it cost so much.  I guess you then have to weigh it against the cost of medical problems if your not at good health.  Why can't it all just be so simple. 

I have a nephew with a journey to health blog, also.  He reminded me that we buy healthier if we shop the outside of the store.  What a good reminder.

I went and got a Bountiful Basket today.  If you haven't heard about this program you can go to their blog, www.bountifulbaskets.org.  So for $15 this is what I brought home.
1 head of leaf lettuce                        5 bananas
2 heads of broccoli                           1 carton of strawberries
bag of grapes                                    5 baking potatoes
1 yellow squash                                4 apples
5 plums                                             4 tomatoes
2 red peppers

Living in a small town, I know their are some that won't buy from Bountiful Baskets because it takes away from our own store.  I feel that all it does is free up my budget a bit to buy things that I might not always have the money to buy.  I'll probably end up at the store today to buy a few more things to make a great salad.

So maybe it isn't so expensive to eat healthy.  You just have to be committed and be creative.




Friday, October 5, 2012

Enough or Not

I'm having one of those nights.  I know that I've had enough food tonight.  I had a nice salad, cooked carrots and pasta for dinner.  I then had a snack of carrots with a bit on ranch dip.  I am sitting here feeling hungry.  My stomach is growling, or so it feels like.  I just want to go eat.  But I can't imangine that I could truly be hungry.

I didn't get on the bike or in the pool.  I should have gotten in the pool.  I'd probably feel better.  I mowed all my lawn today after school.  I did O.K.  I was hurting a bit but not mad at all.  Then I sat down to catch my breathe.  Big mistake!  I then tightened up.  When I tried to move it was almost impossible.  My feet hurt, my knee was tight, my shoulder hurt and my hand was sore.  So I haven't done much this evening.

Thursday, October 4, 2012

Cold and Short

I choose not to ride the bike tonight.  I wish I knew when was to much and when I should just  keep going.  My knee buckled a couple of times today.  Is it to much bike or should I just keep going and get it stronger.  I had the shortest pool time tonight, ever.  I don't know why but I got in and got chilled.  I couldn't get warmed.  The room heater was on.  The pool heater was on.  But I was cold.  I finally just got back out and ran upstairs to get dressed.  I think there was a hint of blue on my lips.  :)

Wednesday, October 3, 2012

Good Night

Last night . . . nothing.  I don't know why but I was so tired.  I even had a hard time getting myself to read.

Tonight. . . 15 minutes on the bike and 35 minutes in the pool.  I do have to say I feel good. 

Monday, October 1, 2012

Tiny Steps

With my knee the doctor said the #1 exercise was aquatic and #2 stationary bike.  Since he told me that 9 months ago I've been going to dig my bike out of the corner of the basement.  Saturday I finally did.  Tonight I went down stairs and rode for about 12 minutes before getting in the pool.

Work = Stress.......what more do I need to say.  Being an emotional eater and being stressed today when I finally left school at 5:00 I had a decision to make.  I was walking to the car thinking, "I need a shake."  Then out loud I said, "Silly, MarJean, you don't eat ice cream on Mondays!"  I came home and have been just fine.

Saturday, September 29, 2012

Eating Habits

I read an article about eating and how much our thoughts control us either negatively or positively.  I know it is true that when you say "I can't" when coming to eating food, then all we want is what we said we can't eat.  It said to simple change the thought of "I can't" to "I don't."  It's amazing how that works.  I took it a step further.  I worried that I don't eat, would still make be feel like I was banning that food.  Scary.....no chocolate ever again.

So I was in the last Friday store.  I had walked up to the candy bars and walked away.  Later before leaving I went back to the candy bars.  I started to have a bunch of negative thoughts about eating one and staying fat.  I simple said to myself, "Hey,  You don't eat candy on Fridays."  I was able to walk away with no regrets and no feeling of deprivation.  I've used it a couple of times since.  I think if I remember to use it, it is really going to work.

Sunday, September 23, 2012

Why?

Why haven't I been posting........I don't know.  Maybe because I'm not eating healthy.  Maybe because I'm busy with school.  Maybe because I had carpal tunnel surgery.  Maybe because I'm lazy.  I really don't know.  This is my new motto!


Monday, July 30, 2012

Twice In One Week

I'm slow at learning.  I must be.

Friday I decided I wanted some homemade ice cream. So I made a small batch in my countertop maker.  I put half in my dish and half in the freezer. (My house was warm and it was melting fast.) I enjoyed my bowl of ice cream.  Then had the debate with myself over eating the rest.  I could save it for another day and enjoy twice or finish it all now.  I decided to finish it now.  I opened the freeze and the bowl full of soft ice cream fell out.  Spilling all down the front of the fridge and all over the floor.  Treat 1. . . Me 0!
Then last night I was in the mood for something sweet.  So I made some chocolate muffins in a loaf pan. When the timer went off I checked it with a tooth pick and all came out clean.  I let the loaf sit for a while to cool.  When I dumped it out and sliced into it, everything but the very edge was doughy.  So doughy I could not eat it.   Treats 2 . . . Me 0!

I'm sure there is something great to learn about this. lol

Thursday, July 26, 2012

Joy in Life

I'm sitting outside reading. Same book . . . Health at any size. She is talking about how kids love to do what's fun for them. Adults seem not to have so much fun any more. Then the comment that really made me stop and think twice. "Food is a wonderful source of pleasure - but it will get you into trouble if it's the only source of pleasure you have in your life. Finding enjoyment elsewhere allows food to fulfill its primary role as a source of nourishment, while still providing you with joy and fun." So let's all get out and have fun.

Wednesday, July 4, 2012

Advertising

More book info: The average advertising budget for a national candy bar is $50 million. The average budget for a soft drink is $100 million. Yet the government only spends $2 million a year promoting fruits and vegetables. That sounds a little messed up to me. And then we wonder why there's an obesity problem.

Tuesday, July 3, 2012

Book

I'm reading a new book. . . Health At Every Size: The Surprising Truth About Your Weight by Linda Bacon.  So far its a good read.  ($1.99 e-book at Amazon)  It was a book recommended by the director of Green Mountain at Fox Run in Vermont.  It talks about all the factors that play into your weight.  It's not as simple as eat less calories than you burn.  Here is a bit I found fascinating about sleep.
"Have you ever had a restless night followed by a day when no matter what you ate you never felt full or satisfied?  If so, you probably experienced the working of leptin and ghrelin.  Insufficient sleep drives leptin levels down, which means you don't feel as satisfied after you eat.  Lack of sleep also causes ghrelin levels to rise, stimulating your appetite so you want more food."
So its a double whammy.  You don't feel satisfied and your appetite is revved up.  So get lots of sleep!  It also mentioned that with a lack of sleep your desire for high-carbohydrate, calorie-dense food increased.  So, maybe that's what is helping with my weight loss this summer.  I'm getting up at 8:00 instead of 6:00.

Sunday, June 24, 2012

Weird Day

Yesterday was just a weird day. I had spent a lot of time outside this week getting some grass planted and getting more ground ready for grass. I told myself it was O.K. to stay in and not work outside. The day started O.K. I worked on a pieced quilt that I have been wanting to do. But then as the day went on I spiraled down down down. I was all of a sudden not wanting to do anything, wanting to eat everything, tired of count calories, I don't know. Just a mess. I started to wonder if it was because I hadn't done anythin real physical. I don't know. I finally downloaded a novel and lost myself in someone else world and was fine. I only went over my calories by 100 because a had a second helping of fresh pineapple. As far as getting up yesterday. I was pretty stiff for about 1/2 hour and then I was fine. New deal I made with myself. If I do really good all week with counting calories I can have Sunday's off. Maybe that will help my mindset. I get so down with never being able to just eat but having to check and see how many calories and will it fit in my day. New Week. . . .New Goal. . . .I'm going to have to think on that.

Friday, June 22, 2012

Good Choices

Good Day! All three meals at the table. I was away from home for lunch. I was just going to grab a sandwhich and eat it on the way home. I wasn't in a hurry and made the choice to stop and sit and eat. Dinner time I filled my plate, walked to the frontroom and sat down on the couch to eat. Before I could take a bit this little voice said "Table." I moved to the table and had a wonderful dinner. I mowed all my lawn tonight. If you are aware of my struggles with my knee, that's a great thing for me. I haven't mowed all of it at once for probably a year. I was good as long as I was going. I stopped mowing and my knee stiffened right up. I spent some time in the pool and feel much better now. I think the true test will be how I move in the morning.

Hunger Article

This is actually someones insights on the book by Jan Chozen Bay - “Mindful Eating.  I haven't read the book.

The Seven Hungers

Although the author refers to the Hungers throughout, Chapter 2 describes the Seven Hungers in detail, and provides suggestions for ways to gain awareness of the Hungers’ influence on our food choices.  The underlying lesson is that we need to stay in touch with all our senses and their role in shaping our feelings of hunger and what we desire to eat.
Eye Hunger.  Even when we are not hunger, a beautiful display of desserts (or really good advertising) may well entice us to eat something in spite of the fact that our stomach is already full.  ”People generally decide how much of a given food they will eat based upon feedback from the eyes.”  You may have read about studies that tested a bottomless soup bowl, which refilled continuously.  People continued to eat (73% more!) without realizing what they were doing.  We can turn this to advantage by selecting smaller dishes and utensils.  In another interesting twist on this, Bays suggests that we may experience eye hunger because we have beauty missing from our lives in some way.  Therefore, it is possible to feed eye hunger through beauty … but without eating.  In addition, consistent with the mindful theme, she says ”This habit, of not really looking, of skimming our eyes over the surfaces of things, leaves us hungry and lonely in a fundamental way. When we stop and look with awareness, we connect.  A brief connection like this can lift our mood, feeding our heart for hours.” (p.24)
Nose Hunger.  Humans can distinguish over ten thousand smells, and that plays a significant role in influencing our food cravings and choices.
Mouth Hunger. Our ability to distinguish tastes is limited to five “flavors” – sweet, salty, sour, bitter, and amino acids.  The only other major characteristic of food that we can distinguish with our mouths is texture.  Family history and culture also have a role in how we experience food in the mouth.  Bays describes the ways in which the US food industry has made our snacks more salty, more sweet, more fatty … which is quite different from snack foods in places like Japan, which are much more mild.  She said that “[t]raditional Japanese food has so little fat that you don’t need dishwashing soap.  You can wash dishes in plain water.” (p.31)  Her recommendation (again, back to the mindfulness theme) is as follows:
To truly experience “a party in the mouth,” we don’t need stronger flavoring but the presence of awareness.  To satisfy the mouth’s hunger for sensation, it isn’t enough to put food into the mouth, chew it, and swallow it.  If we want to feel satisfied as we eat, the mind has to be aware of what is occurring in the mouth.  In other words, if you want to have a party in the mouth, the mind has to be invited. (p.31)
In other words, the antedote to the extreme-ism of the food industry is to be more attentive, not to pass the salt!  She goes on to say that “If we are not aware of what is happening in the mouth, the mouth feels chronically deprived and convinces the hand to keep feeding it more.”  (p.33)
Stomach Hunger.  People experience hunger in different ways.  For some it’s a feeling of emptiness, for others it’s a constriction. Either way, the feelings are not pleasant!  But in fact, the stomach’s growling is not an indication of hunger, but it simply the stomach communicating when it is expecting food.  For example, people that don’t eat breakfast don’t experience their stomach grumbling in the morning.  And after three days of fasting, the stomach is also quiet.Sometime anxiety can cause “our stomach to growl or grind.  If we mistaken anxiety for stomach hunger, we may eat … [which] can start another vicious cycle.  That is, when we are worried about something, our stomach signals distress, which we mistake for hunger, which leads us to eat.” (p.36)  As a result of these and other factors, it may be hard to assess stomach hunger.
Cellular Hunger.  Children instinctively know when and what kind of food they need.  Bays shared a story about a young child that was brought to the hospital by his parents. They had been giving him distilled water, but due to the extreme heat he was not eating and was therefore lethargic.  She brought him a bag of potato chips, which he began eating immediately – he was salt depleted from the distilled water.  However, as we grow into adulthood and we are barraged by advertising and other influencers, we lose this awareness.  The author says that learning to “listen to cellular hunger is the primary skill of mindful eating.” (p.39)  We need to take the time to sit and be aware of what we are hungry for – not just when we sit down but throughout our meal.
Mind Hunger.  Earlier I described how the prevalence of food science in the US popular press has affected how we think about our relationship to food.  Mind hunger is based upon thoughts, many of them influenced by external factors like advertising, cookbooks, popular magazines.  It often operates in absolutes or opposites, and it is the mind (not the nose or eye) that generates our anxiety around food.   One piece of guidance is to be aware of situations when we say that we “should” or “should not” do something, as that is likely Mind Hunger at work. Bays says that ”The mind is truly content only when it becomes quiet.  When the many and contradictory voices around eating are still, when the awareness function is dominant over the thinking function, then we can be fully present as we eat.  When we are filled with awareness, we become filled with satisfaction.” (p.31)
Heart Hunger. Although I found that the description of the other six hungers resonated, this one was the most powerful for me. I don’t think I could really do it justice, so here is my favorite passage:Many people are aware that they eat in an attempt to fill a hole, not in the stomach but in the heart.  We eat when we are lonely.  We eat when a relationship ends.  We eat when someone dies, taking food to the home of those who are grieving.  These are the ways we try to take care of ourselves and others, but we must understand that food put into the stomach will never ease the emptiness, the ache in a heart. (p.53)

Thursday, June 21, 2012

Hunger

I read an article that talked about 7 Hungers.  It really gave me something to think about.
1. Eye Hunger
2. Nose Hunger
3. Mouth Hunger
4. Stomach Hunger
5. Cellular Hunger
6. Mind Hunger
7. Heart Hunger
Sometimes it really is food that we are hungry for but other times it might be a sight, and smell, a taste or a thought.  That one that really rang true for me is Heart Hunger.  Sometimes I know it really isn't food I want but  someone to hold me.  What can I do. . . .I eat!

All 3 meals at the table today.

Wednesday, June 20, 2012

Table

Where has the time gone by.
I know that this will sound real crazy to some but I had dinner at the table tonight.  I have a real bad habit of eating my meals in the front room with the TV on.  Everything I know saying the best way to improve your eating is to eat at the table.  But do you know how awkward it is to sit alone at the table.  So here I go. . . . . . . .my goal. . . . . starting small. . . . . eat dinner the rest of this week at the table.  That will also give me the incentive to keep the table cleaned off.
I've yo-yoed with counting calories.  I know I have just got to do it. I have done great recording this week. We'll see what the scales say come Sunday morning.

Sunday, June 3, 2012

I'm Stuck

I was doing really well for a while.  Then I got stuck.  Not sure why.  Well, OK, end of school, stress,  changing grades, stress, eating to much, stress. I have really got to learn how to not let stress and tension change my eating.  I think I know must of the answers I just can't seem to apply them.  I did some reading yesterday on some acupressure points that might help with weight control.  I don't know.  I guess I could give it a try.
Summer is here and so is my renewed determination.  Pray for me.

Friday, May 18, 2012

What To Say

It's been a while.........but I guess I don't really have anything to say.  My eating is really good for a while and then it falls apart.

I really need to learn to deal with stress better.

I went for almost a week without getting in the pool.  I could sure tell.  I was actually to the point of walking pretty good.  The last couple of days have been very stiff and sore.  It sure felt good to get in the water tonight.

An guess on my zodiac sign . . . Pisces . . . element of water.

Sunday, May 6, 2012

Scales

I know that I have been told and read many times that the numbers on the scale should not be our one and only source of weight loss / fitness success.

Here's an example.  I got out of the pool last night and put on my PJ's.  The thought went through my head. . . . Tomorrow is Fast Sunday (I always weight on Sundays). You haven't ate since lunch. Step on the scales tonight it might be more accurate then in the morning going that much longer with out food. So I got on the scales and was happy with the number ever though I had clothes on.  I get up this morning, with no clothes, and weigh one pound more than I did last night.  Go figure!

Saturday, April 21, 2012

Success

I was asked if my pool was working for me.  My answer has to be yes.  I'm not sure I can say that I get this great aerobic workout.  I do every once in a while find a muscle that hasn't been used for awhile.  I not know if I can tell any different with my knee.  But this I can tell you, I'm feeling better.  Water is such a stress reliever for me.  And to be able to move with very little discomfort.  Oh what a joy.  I spend right around 45 minutes at a time in the pool.  I don't get in every day but almost.  I missed a few days (womanly stuff) and it sure was great to get back in it yesterday.  So am I ready to run a 5K, no, but life is looking up.
And if you are interested.......I've lost 15 pounds.

Sunday, April 15, 2012

Blessed

I have to say that I truly feel blessed this day.  I'm a very emotional eater.  I have not done to well this week with my eating.  To much stress and to much sugar.  I have exercised a few times but also just found myself floating in the pool relieving stress.  So I was kind of concerned what the scales might say when I got on them this morning. -1.5 I was so thankful!
I have a big bowl of fresh fruit waiting for me so I'm off!

Friday, April 13, 2012

Made it to Friday

This hasn't been the best of weeks for me.  That's all I'm going to say here.  But if you go to my other blog, MyMJPlace, you can get the whole story.

Thursday, April 5, 2012

Comfort

May I just say, ahhhhhhhhhhh.  I love being in the warm water.  Even if I don't exercise.  Just being in the water is so relaxing and soothing of sore muscles, which after doing 30 wall push up I have.  I haven't counted calories this week.   Family in town, time of school, holiday coming.  I know all stupid excuses.  And yes....I've gained weight.  I have just got to convince myself I have to count the rest of my life.  YUCK!
I was asked how the pool will be finished.  The back side has all the mechanics. Nothing there.  The other two sides will be finished like a wall.  I think we will just use plywood and not sheet rock.  I have then bought some sticky back vinyl tile that I will put on the wall.  It is suppose to look like redwood.
It may take a while to get it finished.  I want to make could and sure that none of the plumbing connections are going to leak or anything.  We did have a couple of leaks at start up.  They have stopped now.
Come soak anytime you would like!

Thursday, March 29, 2012

Pictures

Here's Bob!
Water 95ยบ

Outside not yet finished.

I'm loving it! (There is a cover on in this picture.)

Tuesday, March 27, 2012

He's Here!

After a long 9 month wait, the waiting is over. 

I accomplished my first aquatic workout to day in MY OWN POOL!

I was told that I needed to name it. (After waiting 9 months and using the whole pregnancy thing.)  I have chosen the name Bob!  I am a fan of the Biggest Loser.  Bob is my favorite trainer.  He keeps his team motivated.  So......Bob the Pool is going to keep me motivated.

Oh ya, I started counting calories a couple of weeks ago (I hate counting calories) and have lost 10 pounds.

Life is good!

Monday, March 12, 2012

False Alarm

Here it is March 12th and no pool is finished yet!

Saturday, March 3, 2012

Labor

O.K........I left Thursday right after school and went to Salt Lake for UCET.  That's the state educational technology conference.  I got home today about 4:30.  I could tell that people had been to my house.  I unpacked the car and ventured down the stairs.  I have gone into Labor.  The pool has it's lining in and part way filled with water.  Yeah!!!!!!!!!

Saturday, February 25, 2012

Not Much to Say

Not much to say.......I've been fighting a head cold all week and feeling a little bloated.  Not been the best of weeks.  I haven't done much dancing.  I haven't done much of anything.

Sunday, February 19, 2012

Does It Work Or Not

I'm talking about the newest and latest Fitness craze.....Fit Ball Dancing. What have we learned so far.  Is it a success or not? 

Success is what we are hearing......Dancer MJ has reported sore muscles.  By the end of a workout her ab and shoulder muscles are hurting.  She has even reported a loss of weight even though it was Valentine's week and there was a lot of chocolate in her environment.

We will keep you updated on this......is it a fad or for real?

Saturday, February 18, 2012

Dancing

Update.........a few false pool pains.  No work in 10 days.

O.K. I'm about to start a new fitness craze.......Fit Ball Dancing.  Ever once in a while on my book orders at school they have Wii games real cheap.  So I just bought DDR (Dance, Dance, Revolution).  Since I still can't stand very long with out my feet hurting, I sit on the fit ball.  I'm sure it looks like I'm having some spaz attack. Sitting on the ball, move my arms around and kicking my feet. It's actually kind of fun.  You should try it. 

Lets get the ball rolling on this new craze!!! :-)

Tuesday, January 31, 2012

Pool Pregnancy

Sorry about not posting for awhile.  I've been on a little roller coaster ride.  I have a real good day, stay super busy and run out of time to post.  Then I have a day that I am tired and sore and could care less if I post.

I've started a new journey in life.  One that I think will make things worse before they get better.  I have started wearing my orthotics.  The  goal is to  walk with comfort not  pain.  But there is the period of adjustment when my body's posture realigns and returns to normal function.  That causes pain.  I wear my orthotics for a longer period of time each day.  I wore them for 4 hours today.  At times I couldn't hardly walk. The pain in my feet and ankle was intense.  It really seems to be playing havic with my knee.  I was told days 3-5 are the hardest. Today was 4.

Now for the title of this post.............I'm not sure why but the other day this analogy came to mind.  I am experience my own kind of pregnancy.  You anticipate getting pregnant....I anticipated getting my pool (May 2011). A couple of months in you find out your pregnant....My pool gets here (August 2011).  The pains and joys of carrying a child takes  place.....My knee seems to get more stiff.  I have a little help on the pool, getting my hopes up and then nothing happens.  You have a scare and think you are going into early labor.....I thought my pool was going to get finished (Dec. 2011).  The closer the due date comes the longer it seems away.....still waiting for the pool to get finished and thinking it may never happen (Jan. 2012).  I hope this baby (pool) comes early not late!!!!!

Silly I know.  And I'm sure those of you that have had children think I must be crazy to even make the comparison.

Tuesday, January 17, 2012

Todays Tip

Don't do as I do but follow the tips I post.  Haven't had the best past few days.
I think I really need to work on getting back to Mindful eating.  I have started to just aimlessly eat.  As you sit down to eat, mindfully eat, ask:

Are You. . .
Hungry?
Tuned into your hunger and appetite?
Focused on the food and how you feel as you eat?
Aware of the aroma and appearance of the food?
Eating slowly and savoring each bite?
Chewing thoroughly and concentrating on the taste, texture and temperature?
Checking your level of fullness and degree of satiety?
Relaxed and comfortable as you enjoy the eating experience?

In other words. . . . don't just shovel it it.  Slow down and enjoy.

Wednesday, January 11, 2012

Answers

I don't have all the answers but I will try.  Question asked about getting mixed foods to fit the plate model. . . . best judgement. I don't think it is about perfection all the time but getting us to think more and more about balance.  Here is the handout on that from GM.
























Salad dressings that I like.......I don't use just one.  I think major problems comes without variety.  I like good old Ranch.  Not light or fat free.  I like the theory that if your going to have it. . .have the real thing. Less ingredients that you can't read.  I always have a Raspberry Vinaigrette on hand.  I also like one that Kraft has that is Sun Dried Tomato Vinaigrette. Those 3 I'm probably never with out.  I'll pick up something else once in a while.

I'm thinking another question was asked but I can't think of it right now.  Thanks! Questions get me thinking more in depth.  I think this process is truly about helping and inspiring each other.

No red lights on tracking food this week except on water!
Thanks Sis for talking me through a potential binge tonight!  Love Ya.

Tuesday, January 10, 2012

I did it!

I came home from school starving. Well.....hungry.  I knew that I needed a snack before I had dinner.  So I chose to have a small salad. :-) Not a normal snack for me.  Later I had a balanced dinner.  It wasn't long after dinner that I wanted to eat again.  I knew that there was no way I could truly be hunger, but I wanted to eat.  I remembered the Green Mountain 5 D's and I DID NOT HAVE ANYTHING ELSE TO EAT!!!!!

5 D's for wanting to give in:
DELAY at least 10 - 15 minutes before you eat so that your action is conscious, not impulsive.
DISTRACT yourself by engaging in an activity that requires concentration.
DISTANCE yourself from the food.
DETERMINE how important it is to eat the food.
DECIDE what amount is reasonable and appropriate to start with.

I think I probably worked through all the D's.  I did have 1 Mint Kiss.  I feel so good that I didn't give in to the crave for eating.  Once I was determined that I wasn't going to eat. . . . amazingly the feel of need to eat disappeared.

Sunday, January 8, 2012

Behavior Strategies

In my notebook from Green Mountain there are about 7 pages of strategies to think about.  Strategies that, when applied, may help you eat more supportively.  I thought I would try and share them with you.  And in doing so help me put some thought into them.  I know I can't implement them all at once.  But having them more in the forefront of my thinking my help.  So here's one for tonight.

When possible, make eating an isolated activity so you can concentrate on the food.  Limit distractions such as reading, TV, paperwork, driving.  If you do eat while doing something else, make a conscious effort to pay attention to what and how much you are eating.  Prevent mindless overeating when distractions are present by controlling your food selection and portion sizes, e.g., portion out a bowl of pretzels instead of sitting down in front of the TV with the whole bag.

Saturday, January 7, 2012

My Goals

I talk about Green Mountain and the plate model.  So I thought I would share. My goal is to try and get my meals inline with what I was taught in Vermont.  I also think that the food pyramid just changed to the plate model. 


Sorry I should have went in and rotated it.




















This model fits for lunch and dinner.  Breakfast is a bit different.
























Enjoy Eating!

Wednesday, January 4, 2012

Vegetable Soup

So.......let's say I'm going to make a big pot of Vegetable Soup.  Start with a potato or two, throw in some carrots and onion.  Later add peas, corn, green beans and tomatoes.   When I serve myself up a big bowl, do I count it as a vegetable or a carbohydrate.

Most of what I call veggies are not because high starchy vegetables fall into carbohydrates.

Help me out.  Share your ideas.

Tuesday, January 3, 2012

Smoking Brain

I hope that I haven't over taxed my brain with the thinking I've been doing! ;-)

All my meals need help so where do I start.  I first thought just to work my way down the day. I'd start with trying to get my breakfast under control.  But getting any of my meals under control will take a lot of time and planning. Breakfast is usually rushed because I can't get my lazy butt out of bed.  So I thought I would tackle dinner.  I get home from school so hungry that I have a hard time either not over munching or diving into dinner without thinking and planning.  So I've been stumped.  In looking through my Green Mountain notebook I saw the Green Mountain Eating Well Pyramid.  It gives the amounts of each group you should strive toward in a day.  I remembered an App I had that tracks they amount of each group you eat.  So I decided instead of stressing over each meal being perfect each day for now I'll work on just trying to get my day to look good.  Green lights.....met your daily goal. Red lights......went over your daily goal (which is O.K. with somethings like water and F & V. . .not carbs). Blue lights. . . . under your daily goal.  Today 4 reds and 4 blues. 2 reds are O.K. . . water and fruit.
My goal for tomorrow: greens or more good reds.

Thanks again for your support.  I've been told that my blog has help motivate others.  I'm glad.  I'm not sure it's done a lot for me.  My BMI today is higher than when I started the blog.  It does make me more aware of what I'm doing.  I guess awareness is a great place to start.

Monday, January 2, 2012

What Happens it Vegas Stays in Vegas. . .Not

I know you have all heard the say that "What Happens in Vegas Stays in Vegas" Then why did the weight gain come home with me.

I keep saying that I will get on track with things when the pool is finished and I can start working out in the pool. Really.......I'm going to let my health go down the tube waiting for who knows how long. I know that I've already lost the advantage I might have had with my knee if I had been able to get in the water months ago. I'm starting to have daily pain. I still hate the thoughts of surgery. I have custom arch supports being made. I should have them in a couple of weeks.

O.K. I think I wondered a bit. So any way.....I've got to get control of my eating. When I lost a lot of weight before I used an online program called Calorie King. It was basically calorie cutting but you just put in your food and they did all the rest. The problem was I found myself eating more prepared foods because they were easier to enter. If I made something from scratch I had to enter every little thing I put in it. I've looked into Weight Watcher's Online but it seems like it would be a lot the same. I think (and it came to me just as I was typing) the best thing to do is pull out my notebook from Fox Run at Green Mountain, Vermont. There was no calorie or point counting. It was all on how your plate looked. 1/2 veggies, 1/4 carbs, and 1/4 protein.

So.....on my last day of Christmas Break........I will pull out my Vermont stuff and study and read.