Personal Evaluation
1. Who have you told about your new food guide since you began the program? I have told my husband, parents, sister, my future sister-in-law, a few of my co-workers, and one of my friends. When I reached my first goal (20 lbs), I announced it proudly on Facebook - so while a lot of people know I'm losing weight, not everyone knows the how or the why to it.
2. How did they react? My husband was ecstatic for me, and my parents were too - more hesitant because there are a lot of big dietary restrictions on PRISM, but still happy. My sister was also excited and intrigued - she's actually started doing the program with me! My coworkers seem interested, but my clinic administrator seemed genuinely happy with my decision, so much so, she encouraged me to post it up on the wall so other people could keep me accountable and cheer me on. Very few people have been negative or wary - if I'm losing weight in a healthy way, no one really cares how I do it.
3. How did this make you feel? Empowered, encouraged. I feel like I can accomplish anything, because so many people have faith in me. And for those people who weren't as positive as the rest of them, I feel driven to prove them wrong and show them how successful I can be on this program.
4. Do you feel this person or those close to you understand your problem and support you? In what ways do you feel supported? I feel that most people understand my desire to get fit and healthy. They understand the health risks involved if I don't lose all the excess weight, and they want to see me succeed. My parents have accommodated by cooking me separate dishes when I come for supper - things I can eat safely without breaking from the guidelines of PRISM. My husband encourages me to exercise and checks to make sure our food doesn't contain 'forbidden' ingredients. He helps put away our meals after supper so I don't feel tempted to pick at the leftovers.
5. In what ways do you feel misunderstood? Not everyone understands the idea of a "food addiction." To some, this is just hokey. To others, they've learned that "moderation is key!" and they think I'm sort of crazy for cutting sugar, flour, bread, deep-fried foods, and potatoes out of my diet. I'm being an extremist, as opposed to being realistic. It's that kind of attitude that discourages me, because I know I'm doing the right thing, but that people don't understand. It's frustrating sometimes.
Thursday, February 28, 2013
Wednesday, February 27, 2013
PWLP: Week One - Lesson Six
Personal Evaluation
1. How do you feel about using the word "rehabilitation" in connection with overeating? I think this is a very accurate term to use. I work at a physiotherapy and rehabilitation clinic, and I see clients come in all the time who need to be restored and rehabilitated from their injuries. In the same way, my overeating and overweight has become a chronic injury in my life, and I need healing from it. I need to be rehabilitated to be restored to my full potential and glory.
2. People usually think of the rehabilitation process as needing to be confined or set apart from society for a time. How have you found yourself "confined or set apart" this week (i.e. turning down a dinner invitation, eating differently than friends and family)? Josh and I had to miss going out for wings after floor hockey when I just started PRISM, it definitely set us apart as that was a tradition for us every Wednesday night. Additionally, at our staff meeting today, Sean brought in frozen treats and I think I was the only one in the meeting that turned them down.
3. List 3 foods you can have on the program which are not normally connected with a "diet." Dairy products, rice, natural sugar. There are many diets that prohibit dairy products because they contain fat. Other diets don't allow you to have sugar in any form - refined or natural. And yet other diets don't want you to eat rice - even if it's brown.
4. Which of these foods could you find in an average restaurant? All of them. Fruits, rice, and cheese are all found at my local restaurants.
1. How do you feel about using the word "rehabilitation" in connection with overeating? I think this is a very accurate term to use. I work at a physiotherapy and rehabilitation clinic, and I see clients come in all the time who need to be restored and rehabilitated from their injuries. In the same way, my overeating and overweight has become a chronic injury in my life, and I need healing from it. I need to be rehabilitated to be restored to my full potential and glory.
2. People usually think of the rehabilitation process as needing to be confined or set apart from society for a time. How have you found yourself "confined or set apart" this week (i.e. turning down a dinner invitation, eating differently than friends and family)? Josh and I had to miss going out for wings after floor hockey when I just started PRISM, it definitely set us apart as that was a tradition for us every Wednesday night. Additionally, at our staff meeting today, Sean brought in frozen treats and I think I was the only one in the meeting that turned them down.
3. List 3 foods you can have on the program which are not normally connected with a "diet." Dairy products, rice, natural sugar. There are many diets that prohibit dairy products because they contain fat. Other diets don't allow you to have sugar in any form - refined or natural. And yet other diets don't want you to eat rice - even if it's brown.
4. Which of these foods could you find in an average restaurant? All of them. Fruits, rice, and cheese are all found at my local restaurants.
Tuesday, February 26, 2013
PWLP: Week One - Lesson Five
Personal Evaluation
1. What are some foods you have found particularly hard to give up this week? What do you think it is about those foods that makes them so hard for you to give up? Definitely chocolate and bread. Chocolate has always been a comfort food for me, when something bad or exciting happens I would run to chocolate to celebrate. Now I have to think of different ways to celebrate my successes, and different outlets to express my sorrow or frustration. And I've always loved bread - the way it tastes and such. It's sad for me to let it go, but I'm feeling so good without it, I don't know if I want to start eating it again ever...
2. In the past, have you gone on "food binges" where you ate foods regardless of their appeal? Afterwards how did you feel emotionally and physically? Yes, I went on food binges all the time. Binges were my 'reward' after a job well done (in life or in my diet). I would binge on the foods I decided I wanted to eat, regardless of whether or not I was actually hungry for them... I always felt emotionally drained and exhausted. I felt like a failure and always wondered if I could ever have small amounts of the foods I loved without consuming an entire pan or bag of them. Physically, I would always be bloated, and I would usually swell the next day from water retention. I hated it.
3. What habits are you looking forward to removing from your life for a lifetime? What are you doing today that will help you succeed? I am looking forward to not binging anymore. To cutting out those foods that I have no control with, and finding healthy (or no) replacements for them. I am looking forward to eating less in general and exercising more... I want to make them part of my every day routine.
4. What does the term "addictive eater" mean to you? What habits have you formed in the past which parallel this definition? An addictive eater is someone who eats food just because - they aren't hungry, and they don't need the food but they eat it anyways. And they eat it in large quantities. Not just a little taste, but the entire bag/pan. I would make a pan of brownies for a dessert, and eat the whole pan single handedly. I remember telling my husband to hide the pan somewhere and give me only one for the day so I didn't eat them all before he had a chance to have one. I also made him hide our Halloween, Christmas, and Valentine's Day candy so I didn't go hogwild and eat it all in one sitting. I would go to family gatherings and single-handedly eat an entire bag of chips to myself. That's how much of a problem I have.
1. What are some foods you have found particularly hard to give up this week? What do you think it is about those foods that makes them so hard for you to give up? Definitely chocolate and bread. Chocolate has always been a comfort food for me, when something bad or exciting happens I would run to chocolate to celebrate. Now I have to think of different ways to celebrate my successes, and different outlets to express my sorrow or frustration. And I've always loved bread - the way it tastes and such. It's sad for me to let it go, but I'm feeling so good without it, I don't know if I want to start eating it again ever...
2. In the past, have you gone on "food binges" where you ate foods regardless of their appeal? Afterwards how did you feel emotionally and physically? Yes, I went on food binges all the time. Binges were my 'reward' after a job well done (in life or in my diet). I would binge on the foods I decided I wanted to eat, regardless of whether or not I was actually hungry for them... I always felt emotionally drained and exhausted. I felt like a failure and always wondered if I could ever have small amounts of the foods I loved without consuming an entire pan or bag of them. Physically, I would always be bloated, and I would usually swell the next day from water retention. I hated it.
3. What habits are you looking forward to removing from your life for a lifetime? What are you doing today that will help you succeed? I am looking forward to not binging anymore. To cutting out those foods that I have no control with, and finding healthy (or no) replacements for them. I am looking forward to eating less in general and exercising more... I want to make them part of my every day routine.
4. What does the term "addictive eater" mean to you? What habits have you formed in the past which parallel this definition? An addictive eater is someone who eats food just because - they aren't hungry, and they don't need the food but they eat it anyways. And they eat it in large quantities. Not just a little taste, but the entire bag/pan. I would make a pan of brownies for a dessert, and eat the whole pan single handedly. I remember telling my husband to hide the pan somewhere and give me only one for the day so I didn't eat them all before he had a chance to have one. I also made him hide our Halloween, Christmas, and Valentine's Day candy so I didn't go hogwild and eat it all in one sitting. I would go to family gatherings and single-handedly eat an entire bag of chips to myself. That's how much of a problem I have.
Monday, February 25, 2013
PWLP: Week One - Lesson Four
You long to eat what you WANT, when you WANT it, and how you WANT it. You have been programmed to believe that ACTING ON THOSE WANTS WILL GIVE YOU WHAT YOU NEED.
It might be helpful for you to take a moment to recall some of the things that have been produced in your life through giving in to the WANTS of your past.
- A bloated and cramping tummy
- The need to carry medication around with me constantly
- A feeling of dissatisfaction
- A feeling of elation and pure joy
- Feeling embarrassed and ashamed
- Feeling fat compared to the people around me
Have these results had a positive impact on your life? No. The opposite, actually.
How might these results have differed if you had exercised self-control? I wouldn't have felt like such an outcast. The way I ate and what I ate made me look like a picky fat person. I didn't like eating around other people but when my favourite foods were out I could t help but consume them - all of them - and quickly. It was so embarrassing. I probably would have lost weight and felt like I had control of my weight and my eating habits.
It might be helpful for you to take a moment to recall some of the things that have been produced in your life through giving in to the WANTS of your past.
- A bloated and cramping tummy
- The need to carry medication around with me constantly
- A feeling of dissatisfaction
- A feeling of elation and pure joy
- Feeling embarrassed and ashamed
- Feeling fat compared to the people around me
Have these results had a positive impact on your life? No. The opposite, actually.
How might these results have differed if you had exercised self-control? I wouldn't have felt like such an outcast. The way I ate and what I ate made me look like a picky fat person. I didn't like eating around other people but when my favourite foods were out I could t help but consume them - all of them - and quickly. It was so embarrassing. I probably would have lost weight and felt like I had control of my weight and my eating habits.
Sunday, February 24, 2013
PWLP: Week One - Lesson Three
Getting a Grip on New Attitudes
Taking the time to journal meals before eating - if you wait until afterwards, you may have weakened your motivation, awareness and attitude...
One of the major changes for you may be the elimination of certain food products.
I CHOOSE TODAY TO GET A GRIP ON A RIGHT ATTITUDE ABOUT EH POSITIVE CHANGES I AM MAKING IN MY LIFE.
Personal Evaluation
1. What attitudes about your eating behaviors have surfaced that you know will have to change? That I largely eat for 'entertainment' and satisfaction. I'll eat a whole pizza just because I like the taste of pizza, not because I'm hungry or want pizza. I don't really think when I eat, and I know that needs to change. Some foods are triggers for me, like pizza, brownies, chocolate, and chips. I must cut these foods out of my diet entirely so I can learn to live a life free from the chains they ensnare me in. I have no self-control around food, and I most definitely live to eat instead of eating to live. I've realized that I'm easily pressured by others as well to have certain foods or beverages, which is wrong.
2. How do you feel about these changes you will have to make? They will be difficult. I am not looking forward to saying "goodbye" to my favorite foods for the time being, but in my heart and mind I know it's for the best. I can only make leaps and bounds by denying myself those things that bring me pleasure, but also cause me to fall into sin. I'm excited to escape the bonds I've been entangled in by my eating habits and my food choices. I'm looking forward to a life free from food, and towards a healthier ending to my life story. I know in the end it will be worth it, and while the beginning has been fairly easy, I know that there are some hard days ahead. However, by sticking to it, I know the rewards will be great and the life change dramatic. I'm super excited for the future and what it holds for me.
3. As you make new food choices and journal them, do you find yourself amazed and surprised or resistant and angry? Why? Mostly amazed and surprised. I never realized that I could like vegetables and fruits as much as I do right now. I didn't realize that I could eat onions in any capacity, haha. I didn't realize that I could eat one plate at mealtime and be full for several hours afterwards. I wasn't aware that I could eat around 1200 calories a day and still be completely satisfied and content. I don't really miss the foods I used to eat. I miss the thought of them, but I don't hunger for them like I did before starting the PWLP. I feel like this person that I am now, was hiding underneath all the fat and bad habits. I feel like this program is allowing the 'real me' to resurface full force. I've never felt so passionate or strongly about my life as I do right now.
Taking the time to journal meals before eating - if you wait until afterwards, you may have weakened your motivation, awareness and attitude...
One of the major changes for you may be the elimination of certain food products.
I CHOOSE TODAY TO GET A GRIP ON A RIGHT ATTITUDE ABOUT EH POSITIVE CHANGES I AM MAKING IN MY LIFE.
Personal Evaluation
1. What attitudes about your eating behaviors have surfaced that you know will have to change? That I largely eat for 'entertainment' and satisfaction. I'll eat a whole pizza just because I like the taste of pizza, not because I'm hungry or want pizza. I don't really think when I eat, and I know that needs to change. Some foods are triggers for me, like pizza, brownies, chocolate, and chips. I must cut these foods out of my diet entirely so I can learn to live a life free from the chains they ensnare me in. I have no self-control around food, and I most definitely live to eat instead of eating to live. I've realized that I'm easily pressured by others as well to have certain foods or beverages, which is wrong.
2. How do you feel about these changes you will have to make? They will be difficult. I am not looking forward to saying "goodbye" to my favorite foods for the time being, but in my heart and mind I know it's for the best. I can only make leaps and bounds by denying myself those things that bring me pleasure, but also cause me to fall into sin. I'm excited to escape the bonds I've been entangled in by my eating habits and my food choices. I'm looking forward to a life free from food, and towards a healthier ending to my life story. I know in the end it will be worth it, and while the beginning has been fairly easy, I know that there are some hard days ahead. However, by sticking to it, I know the rewards will be great and the life change dramatic. I'm super excited for the future and what it holds for me.
3. As you make new food choices and journal them, do you find yourself amazed and surprised or resistant and angry? Why? Mostly amazed and surprised. I never realized that I could like vegetables and fruits as much as I do right now. I didn't realize that I could eat onions in any capacity, haha. I didn't realize that I could eat one plate at mealtime and be full for several hours afterwards. I wasn't aware that I could eat around 1200 calories a day and still be completely satisfied and content. I don't really miss the foods I used to eat. I miss the thought of them, but I don't hunger for them like I did before starting the PWLP. I feel like this person that I am now, was hiding underneath all the fat and bad habits. I feel like this program is allowing the 'real me' to resurface full force. I've never felt so passionate or strongly about my life as I do right now.
Saturday, February 23, 2013
Headed in the right direction...?
There are no words to describe the positive effect that this week has had on me. I'm only hoping and praying that each week from now on can be as productive and astounding, if not more so, than this first week has been.
As you may know, I started the PRISM Weight Loss Program on... Monday? I've cut out all refined sugar and white flour from my diet, as well as all bread and potatoes. While it hasn't been a particularly challenging change, it has not been easy and has required a lot of planning and thinking-ahead. Grocery lists must be carefully thought out, and lunches must be prepared the night before, so as to take the guesswork out of each day.
Overall, I've seen dramatic results in a short amount of time. Something I hope will not change any time soon. In about a week, I've lost approximately 6 lbs. That being said, I'm not dramatically cutting calories or slaving away on a treadmill for most of the day. My caloric intake has been limited to about 1400 calories a day (at the moment), and I've been spending 10 minutes a night on the elliptical. I'm not taking any crazy drugs or diet pills; I'm not taking any meal replacement shakes or bars - I'm simply cutting out processed crap from entering my lips.
I'm not starving myself or purging in the bathroom. I'm just not eating refined sugar or white flour. 'Nuff said.
Honestly, if I'm seeing results like this, why isn't everyone doing this!? Imagine the results you could achieve if you merely cut out all the processed junk you inhaled every day...
However, it's not easy. It's surprising how many things contain sugar, and how difficult it is to eat out at any fast food or relative's house. Fortunately, my family has been nothing but accommodating. The one thing I seem to be missing more than the others is my bread. It sucks when you're like, "I'm hungry. OH! I'll have a sandwi... never mind. I'll have a banana." You really have to think about what you'll eat for lunch and what you're going to prepare for supper. It's a time-consuming process, but well-worth it.
I'm noticing fairly significant changes in my life as a result of these changes. Firstly, I'm noticing a higher level of mental clarity. Now that might sound hokey for some of you, but I swear I'm telling the truth. My mind seems less easily distracted, and I'm able to focus on one thing at a time without being all like "Waaaaa!!! Over here... NO WAIT! Over here. Hoooolllldddd up - OVER here!"
I'm also feeling a lot more motivated to do things in general. You know how usually you'll sit in your chair and stair at your exercise equipment going, "I know I should be using you right now, but think of all the sitting I could be doing instead... another five minutes, that's all I need..." and then five hours later you fall into bed telling yourself that tomorrow will be better...? Ya, not me anymore. I may leave it until 10 o'clock at night, but I still get on the elliptical and with a good attitude too. It doesn't seem like a chore or a pain... it's something I sort-of look forward to. Weird, I know.
And while my hormones might be all over the map right now (ladies, I know you know what I'm talking about...), I feel that my personality has mellowed out somewhat as well. I don't feel myself getting snappy/crabby/grouchy/pissed-out/annoyed/frustrated with my husband as often. Sure he does things that tick me off, but I seem to let it go and get over it more quickly.
So ya... I'm really impressed with the progress I've seen so far, and I'm definitely willing to keep going for the full 6 weeks. Additionally, I've been following along with the workbook lessons that have been included in the book purchase, and I think that I might actually purchase the entire six week phase just to try.
Talk to you all soon!
As you may know, I started the PRISM Weight Loss Program on... Monday? I've cut out all refined sugar and white flour from my diet, as well as all bread and potatoes. While it hasn't been a particularly challenging change, it has not been easy and has required a lot of planning and thinking-ahead. Grocery lists must be carefully thought out, and lunches must be prepared the night before, so as to take the guesswork out of each day.
Overall, I've seen dramatic results in a short amount of time. Something I hope will not change any time soon. In about a week, I've lost approximately 6 lbs. That being said, I'm not dramatically cutting calories or slaving away on a treadmill for most of the day. My caloric intake has been limited to about 1400 calories a day (at the moment), and I've been spending 10 minutes a night on the elliptical. I'm not taking any crazy drugs or diet pills; I'm not taking any meal replacement shakes or bars - I'm simply cutting out processed crap from entering my lips.
I'm not starving myself or purging in the bathroom. I'm just not eating refined sugar or white flour. 'Nuff said.
Honestly, if I'm seeing results like this, why isn't everyone doing this!? Imagine the results you could achieve if you merely cut out all the processed junk you inhaled every day...
However, it's not easy. It's surprising how many things contain sugar, and how difficult it is to eat out at any fast food or relative's house. Fortunately, my family has been nothing but accommodating. The one thing I seem to be missing more than the others is my bread. It sucks when you're like, "I'm hungry. OH! I'll have a sandwi... never mind. I'll have a banana." You really have to think about what you'll eat for lunch and what you're going to prepare for supper. It's a time-consuming process, but well-worth it.
I'm noticing fairly significant changes in my life as a result of these changes. Firstly, I'm noticing a higher level of mental clarity. Now that might sound hokey for some of you, but I swear I'm telling the truth. My mind seems less easily distracted, and I'm able to focus on one thing at a time without being all like "Waaaaa!!! Over here... NO WAIT! Over here. Hoooolllldddd up - OVER here!"
I'm also feeling a lot more motivated to do things in general. You know how usually you'll sit in your chair and stair at your exercise equipment going, "I know I should be using you right now, but think of all the sitting I could be doing instead... another five minutes, that's all I need..." and then five hours later you fall into bed telling yourself that tomorrow will be better...? Ya, not me anymore. I may leave it until 10 o'clock at night, but I still get on the elliptical and with a good attitude too. It doesn't seem like a chore or a pain... it's something I sort-of look forward to. Weird, I know.
And while my hormones might be all over the map right now (ladies, I know you know what I'm talking about...), I feel that my personality has mellowed out somewhat as well. I don't feel myself getting snappy/crabby/grouchy/pissed-out/annoyed/frustrated with my husband as often. Sure he does things that tick me off, but I seem to let it go and get over it more quickly.
So ya... I'm really impressed with the progress I've seen so far, and I'm definitely willing to keep going for the full 6 weeks. Additionally, I've been following along with the workbook lessons that have been included in the book purchase, and I think that I might actually purchase the entire six week phase just to try.
Talk to you all soon!
PWLP: Week One - Lesson Two
TODAY IS A NEW DAY... IT IS A CLEAN SLATE WITH NO MISTAKES ON IT!
"So don't be anxious about tomorrow. God will take care of your tomorrow too. Live one day at a time." (Matthew 6:34, TLB)
Personal Evaluation
1. What are some of the things that may have caused you to give up on other diets? Discouragement and frustration, mostly. The last time, the business and unpredictability of my University finals schedule sent me to the fridge and cupboards on an emotional eating binge. It was hard to turn back after that. Not seeing the scale go down the way I wanted it to. Taking too many "cheat days" or "reward days," and overindulging so much that I actually took steps backward in my progress. Not being mentally or emotionally 'ready enough' to start and complete the transformation.
2. What are some safeguards of this program that will help you in the above areas? No wiggle room for 'cheat days' or using food as a reward for a job well done. No room for straying from the guidelines of the program for situations which you could easily avoid or plan for. The constant reminder that today is a new day, and that the mistakes of yesterday do not have to carry with me into the way I live today.
3. How does that encourage you for today? So long as I follow the guidelines and restrict my diet and habits to those outlined by the program, there is no room for me to go wrong. I can't overdo it on veggies and fruits, and I can't eat my weight in cheese or brown rice. Ultimately, so long as I stick by the guidelines and stay away from the 'forbidden foods,' I can't mess this up. Sure I can eat more calories than I allotted for the day, or not exercise, but I won't consume ridiculous amounts of bread or sugar, and those were always my weak spots. This way, if I need a treat, I can only spoil myself with the allowed foods and if those don't wet my whistle, then I won't eat anything at all.
4. In what ways can you let your past pass away, just for today? Making the most of each day, but namely today. In what ways can I live today the best way possible? By remembering that, just as in my baptism, God cleanses me each day in His forgiveness and righteousness. I have not done anything to deserve this rebirth each and every day, but He freely gives it to me if I'm willing to follow. Similarly, I must remember that waking up each day is an opportunity for a fresh start, for a better try. I don't need to focus on the failures of yesterday, because I have the opportunity of today to try again and make it count for more than I did yesterday. Yesterday does not need to hold me back from reaching the potential that today holds for me.
"So don't be anxious about tomorrow. God will take care of your tomorrow too. Live one day at a time." (Matthew 6:34, TLB)
Personal Evaluation
1. What are some of the things that may have caused you to give up on other diets? Discouragement and frustration, mostly. The last time, the business and unpredictability of my University finals schedule sent me to the fridge and cupboards on an emotional eating binge. It was hard to turn back after that. Not seeing the scale go down the way I wanted it to. Taking too many "cheat days" or "reward days," and overindulging so much that I actually took steps backward in my progress. Not being mentally or emotionally 'ready enough' to start and complete the transformation.
2. What are some safeguards of this program that will help you in the above areas? No wiggle room for 'cheat days' or using food as a reward for a job well done. No room for straying from the guidelines of the program for situations which you could easily avoid or plan for. The constant reminder that today is a new day, and that the mistakes of yesterday do not have to carry with me into the way I live today.
3. How does that encourage you for today? So long as I follow the guidelines and restrict my diet and habits to those outlined by the program, there is no room for me to go wrong. I can't overdo it on veggies and fruits, and I can't eat my weight in cheese or brown rice. Ultimately, so long as I stick by the guidelines and stay away from the 'forbidden foods,' I can't mess this up. Sure I can eat more calories than I allotted for the day, or not exercise, but I won't consume ridiculous amounts of bread or sugar, and those were always my weak spots. This way, if I need a treat, I can only spoil myself with the allowed foods and if those don't wet my whistle, then I won't eat anything at all.
4. In what ways can you let your past pass away, just for today? Making the most of each day, but namely today. In what ways can I live today the best way possible? By remembering that, just as in my baptism, God cleanses me each day in His forgiveness and righteousness. I have not done anything to deserve this rebirth each and every day, but He freely gives it to me if I'm willing to follow. Similarly, I must remember that waking up each day is an opportunity for a fresh start, for a better try. I don't need to focus on the failures of yesterday, because I have the opportunity of today to try again and make it count for more than I did yesterday. Yesterday does not need to hold me back from reaching the potential that today holds for me.
Friday, February 22, 2013
PWLP: Week One - Lesson One
Personal Evaluation
1. Have you made a plan of what you will eat and when you will eat today? You can use your food journal sheet as a worksheet. How do you think this will assist you in remaining on the PRISM program? Today I struggled a bit with planning what I was going to eat. The past few days this week I've been really good about planning ahead and preparing my meals for the day in advance so there was no guesswork and last minute rushing to grab a lunch and snacks for work - today was different. As a result, I had to buy a salad for lunch from Subway, and while I do think I did an excellent job of working with what was available to me, I'd rather avoid situations like that again. As for food journalling, I know that it works. I know that I feel more confident in my decisions and appreciate looking back at my days and seeing where I went right and where I went horribly wrong. There is always an opportunity to grow and learn, as well as an opportunity for improvement. I feel like food journalling gives you back the control that us overweight people feel like we've long forgotten.
2. What new foods would you consider trying that you do not normally eat while you are on a diet? Use your imagination! I've already started trying new foods: salsa, hot sauce, edamame, chickpeas, black beans, brown rice, whole wheat flour, onions, tomatoes, etc. I'd love to get into eating more berries and melons, as well as become a vegetable junkie. I'd also like to try tofu, just once!
3. In what ways will calorie counting and food journaling prevent you from repeating mistakes you have made on prior weight loss attempts? I'm sort of a lazy calorie counter - if it won't be easy to look up and record, I'm less likely to eat it. I'm especially less likely to eat something if I know I'll have to manually add it into my food diary, as opposed to just searching for it in the database. Additionally, a food journal will let me know where I went wrong on days before, and will allow me to reflect on what foods make me feel better and which ones make me feel worse. Overall, it keeps me accountable to myself.
4. How will being disciplined and following the first KEY PRINCIPLE benefit you? When I don't have the discipline and structure, I fall through - I don't finish what I set out to in the first place, and I end up disappointed and frustrated. With a structure and guidelines, I know that there are set boundaries that I'm restricted to. There isn't wiggle room or cheating allowed... you either commit or you don't. It's as simple as that.
5. Which of the above benefits are most important to you? Why? I know that in time, this will become second nature to me. I want a renewed sense of self and a new outlook on food and eating. I don't want to return to my old habits, and I want to become the person God created me to be. I'm tired of being this way, of looking heavy and being unable to do the things I want to because I'm obese. I want to hike mountains with my husband, and play baseball with my in-laws. I want to love working out every day, and visit the grocery store every week for new fruits and veggies. I don't want to grow old and fat, and pass it off as 'genetics.' I am the change I want to be.
1. Have you made a plan of what you will eat and when you will eat today? You can use your food journal sheet as a worksheet. How do you think this will assist you in remaining on the PRISM program? Today I struggled a bit with planning what I was going to eat. The past few days this week I've been really good about planning ahead and preparing my meals for the day in advance so there was no guesswork and last minute rushing to grab a lunch and snacks for work - today was different. As a result, I had to buy a salad for lunch from Subway, and while I do think I did an excellent job of working with what was available to me, I'd rather avoid situations like that again. As for food journalling, I know that it works. I know that I feel more confident in my decisions and appreciate looking back at my days and seeing where I went right and where I went horribly wrong. There is always an opportunity to grow and learn, as well as an opportunity for improvement. I feel like food journalling gives you back the control that us overweight people feel like we've long forgotten.
2. What new foods would you consider trying that you do not normally eat while you are on a diet? Use your imagination! I've already started trying new foods: salsa, hot sauce, edamame, chickpeas, black beans, brown rice, whole wheat flour, onions, tomatoes, etc. I'd love to get into eating more berries and melons, as well as become a vegetable junkie. I'd also like to try tofu, just once!
3. In what ways will calorie counting and food journaling prevent you from repeating mistakes you have made on prior weight loss attempts? I'm sort of a lazy calorie counter - if it won't be easy to look up and record, I'm less likely to eat it. I'm especially less likely to eat something if I know I'll have to manually add it into my food diary, as opposed to just searching for it in the database. Additionally, a food journal will let me know where I went wrong on days before, and will allow me to reflect on what foods make me feel better and which ones make me feel worse. Overall, it keeps me accountable to myself.
4. How will being disciplined and following the first KEY PRINCIPLE benefit you? When I don't have the discipline and structure, I fall through - I don't finish what I set out to in the first place, and I end up disappointed and frustrated. With a structure and guidelines, I know that there are set boundaries that I'm restricted to. There isn't wiggle room or cheating allowed... you either commit or you don't. It's as simple as that.
5. Which of the above benefits are most important to you? Why? I know that in time, this will become second nature to me. I want a renewed sense of self and a new outlook on food and eating. I don't want to return to my old habits, and I want to become the person God created me to be. I'm tired of being this way, of looking heavy and being unable to do the things I want to because I'm obese. I want to hike mountains with my husband, and play baseball with my in-laws. I want to love working out every day, and visit the grocery store every week for new fruits and veggies. I don't want to grow old and fat, and pass it off as 'genetics.' I am the change I want to be.
The Prism Weight Loss Program
So I've started this thing called The Prism Weight Loss Program. It's a Christian program that focuses on eliminating food addiction by removing refined sugars and flour as well as processed foods from one's diet. I noticed that my favorite author, Karen Kingsbury, penned the book on the program, and I was curious.
As soon as I started reading it, I knew that this was something I needed to do.
I never considered myself as having a 'food addiction,' but I would certainly be the first to say that I have a problem with food - especially certain types of food. My husband, Josh, knows that I can't have chocolate-covered granola bars in the house, or I will literally eat the whole box in one sitting. Not because I'm hungry, but because I NEED to have them all.
Basically everything they covered in the book I agreed with about myself. Yes, I've been deceptive in my relationship with food. I've hidden wrappers and lied about the quantity of a particular product in our house. I've uncontrollably eaten a whole pan of brownies in under an hour, and I've felt the overwhelming temptation to have a chocolate bar when I'm not hungry at all. I've compared myself to other people, and thought that I was 'better off' because I certainly weighed less (or at least looked like I did) than others. Quite honestly, the book spoke to me where I'm at.
As I read through, I realized that I do in fact, have a food addiction. It's equally as harmful and devastating as an addiction to drugs, except we can hide our addictions well amidst a country full of other food addicts.
In any case, I've hopped on the program. At the moment, I haven't started any of the workbooks, and I'm quite certain there isn't a Prism small group in my area, but the principles and guidelines of the program make sense to me, and are 'easy enough' to follow. So far, I've felt amazing. A indescribable freedom from food, and the clarity of mind that I need to make better decisions about food and eating.
I've done endless research on recipes and exercise and living gluten-free and sugar-free. I feel like, in general, this is a way better program for me, and I know it'll work if I commit myself to it 100%. I can't have a toe-in and a toe-out. I need to be completely applied and open to the growth that I know I'll experience immediately in this lifestyle change.
If you're interested in learning more about the Prism Weight Loss Program, feel free to check out their website at www.pwlp.com.
As soon as I started reading it, I knew that this was something I needed to do.
I never considered myself as having a 'food addiction,' but I would certainly be the first to say that I have a problem with food - especially certain types of food. My husband, Josh, knows that I can't have chocolate-covered granola bars in the house, or I will literally eat the whole box in one sitting. Not because I'm hungry, but because I NEED to have them all.
Basically everything they covered in the book I agreed with about myself. Yes, I've been deceptive in my relationship with food. I've hidden wrappers and lied about the quantity of a particular product in our house. I've uncontrollably eaten a whole pan of brownies in under an hour, and I've felt the overwhelming temptation to have a chocolate bar when I'm not hungry at all. I've compared myself to other people, and thought that I was 'better off' because I certainly weighed less (or at least looked like I did) than others. Quite honestly, the book spoke to me where I'm at.
As I read through, I realized that I do in fact, have a food addiction. It's equally as harmful and devastating as an addiction to drugs, except we can hide our addictions well amidst a country full of other food addicts.
In any case, I've hopped on the program. At the moment, I haven't started any of the workbooks, and I'm quite certain there isn't a Prism small group in my area, but the principles and guidelines of the program make sense to me, and are 'easy enough' to follow. So far, I've felt amazing. A indescribable freedom from food, and the clarity of mind that I need to make better decisions about food and eating.
I've done endless research on recipes and exercise and living gluten-free and sugar-free. I feel like, in general, this is a way better program for me, and I know it'll work if I commit myself to it 100%. I can't have a toe-in and a toe-out. I need to be completely applied and open to the growth that I know I'll experience immediately in this lifestyle change.
If you're interested in learning more about the Prism Weight Loss Program, feel free to check out their website at www.pwlp.com.
Sunday, February 17, 2013
New fancy ideas
So today I have happened across some extraordinary finds - especially in the way of eating healthy. I find myself even more intrigued by sites that talk about at-home exercise routines, or easy (and healthy) homemade recipes for lunches or snacks. I have become passionate about, if not addicted, to Googling healthy living tips and tricks. Oh, I've got it bad.
But there's no harm in looking up some fantastic new recipes for meal ideas. In fact, I would consider this a job well done, and shall pat myself on the back promptly.
#1. First order of business, chickpea patties. I've never heard of these babies, but I will definitely be attempting them, immediately if not before.
Here's the recipe I'll be trying:
2 tsp canola oil
1 small onion (finely chopped)
2 cloves garlic (minced)
1/2 jalapeno (seeded and minced)
1 tsp dried oregano
1/2 tsp dried basil
1 can (15 oz) chickpeas (drained and rinsed)
1 egg white
2 tbsp chopped parsley
In a nonstick skillet over medium heat, cook the onion, garlic, jalapeno, oregano and basil for 5 minutes or until softened. In a bowl, mash the chickpeas until smooth (or use a food processor if you're lazy like me). Scrape the onion mix into the bowl and stir together. Add egg white and parsley and stir well. Divide the mass mixture into 4 equal portions and form into 1/2 inch (1 cm) thick patties. Place the patties on a (parchment lined) baking sheet and bake in the oven at 425 F for about 20 minutes (turning once, halfway through).
There are several recipes out there that allow you to fry these on the stove top as well, but I feel like baking them is an easier and healthier alternative. Can't wait to give these babies a try.
#2. Hummus.
Everyone else can eat hummus, so why can't I?! Oh right, that darned tahini (sesame seed paste) will put me in the hospital...
Fortunately, the Google has a variety of recipes that nix the tahini component for a healthy (and safe) snack.
Here's the recipe I'll be trying:
1 (15 oz) can chickpeas/garbonzo beans (drained)
1 lemon, juice of
1/4 c. olive oil
1-2 cloves of garlic, peeled
1/8 tsp red pepper flakes (crushed) or cayenne pepper
1 tsp cumin
paprika and/or parsley for garnish (optional)
Basically, combine everything on this list in a food processor and blend until smooth... then eat it. And be merry and jolly forever.
#3. Southwestern Cheese Panini
Holy lightning. I stumbled across this recipe by accident, and I'm craving it SO bad right now. Must eat this immediately, if not before.
Here's the recipe:
4 oz. shredded cheddar cheese (or use whatever cheese you want really)
1 cup shredded zucchini (still not sure if I'll be using this or not, probably not...)
1/2 cup shredded carrot
1/4 cup salsa (mine will be blended, I hate chunky salsa)
1 tbsp chopped jalapeno (likely the pickled jalapenos, raw jalapenos are hard to handle)
whole wheat bread slices
Combine all the ingredients (save for the bread), and spread between two slices of bread. Pan fry on the stove in a bit of oil, or grill. Then eat, and die of happiness. Om nom nom.
#4. Secretly Healthy Chocolate Brownie Cookies
Oh my goodness, if these cookies taste as amazing as they look... I will eat these all the time. I'll have cans upon cans of black beans in my cupboard. Thank you, Mrs. Hooge for introducing these to me...
Once again, the recipe for anyone else interested. Let me know if you've tried these, because I'm dying over here in anticipation!
In any event, these are some of my most recent and exciting healthy eating finds. I can't wait to stumble across some more... here's hoping they're as amazing as they sound/look.
But there's no harm in looking up some fantastic new recipes for meal ideas. In fact, I would consider this a job well done, and shall pat myself on the back promptly.
#1. First order of business, chickpea patties. I've never heard of these babies, but I will definitely be attempting them, immediately if not before.
Here's the recipe I'll be trying:
2 tsp canola oil
1 small onion (finely chopped)
2 cloves garlic (minced)
1/2 jalapeno (seeded and minced)
1 tsp dried oregano
1/2 tsp dried basil
1 can (15 oz) chickpeas (drained and rinsed)
1 egg white
2 tbsp chopped parsley
In a nonstick skillet over medium heat, cook the onion, garlic, jalapeno, oregano and basil for 5 minutes or until softened. In a bowl, mash the chickpeas until smooth (or use a food processor if you're lazy like me). Scrape the onion mix into the bowl and stir together. Add egg white and parsley and stir well. Divide the mass mixture into 4 equal portions and form into 1/2 inch (1 cm) thick patties. Place the patties on a (parchment lined) baking sheet and bake in the oven at 425 F for about 20 minutes (turning once, halfway through).
There are several recipes out there that allow you to fry these on the stove top as well, but I feel like baking them is an easier and healthier alternative. Can't wait to give these babies a try.
#2. Hummus.
Everyone else can eat hummus, so why can't I?! Oh right, that darned tahini (sesame seed paste) will put me in the hospital...
Fortunately, the Google has a variety of recipes that nix the tahini component for a healthy (and safe) snack.
Here's the recipe I'll be trying:
1 (15 oz) can chickpeas/garbonzo beans (drained)
1 lemon, juice of
1/4 c. olive oil
1-2 cloves of garlic, peeled
1/8 tsp red pepper flakes (crushed) or cayenne pepper
1 tsp cumin
paprika and/or parsley for garnish (optional)
Basically, combine everything on this list in a food processor and blend until smooth... then eat it. And be merry and jolly forever.
#3. Southwestern Cheese Panini
Holy lightning. I stumbled across this recipe by accident, and I'm craving it SO bad right now. Must eat this immediately, if not before.
Here's the recipe:
4 oz. shredded cheddar cheese (or use whatever cheese you want really)
1 cup shredded zucchini (still not sure if I'll be using this or not, probably not...)
1/2 cup shredded carrot
1/4 cup salsa (mine will be blended, I hate chunky salsa)
1 tbsp chopped jalapeno (likely the pickled jalapenos, raw jalapenos are hard to handle)
whole wheat bread slices
Combine all the ingredients (save for the bread), and spread between two slices of bread. Pan fry on the stove in a bit of oil, or grill. Then eat, and die of happiness. Om nom nom.
#4. Secretly Healthy Chocolate Brownie Cookies
Oh my goodness, if these cookies taste as amazing as they look... I will eat these all the time. I'll have cans upon cans of black beans in my cupboard. Thank you, Mrs. Hooge for introducing these to me...
Once again, the recipe for anyone else interested. Let me know if you've tried these, because I'm dying over here in anticipation!
In any event, these are some of my most recent and exciting healthy eating finds. I can't wait to stumble across some more... here's hoping they're as amazing as they sound/look.
Saturday, February 16, 2013
And the cycle repeats itself...
So I started this week off with great intentions... and then somewhere along the way, things went a little awhol. At some point this week there was Valentine's Day, and the day-after Valentine's Day, and now the weekend is upon me, and I've managed to fit too many calories in, and I'm not in a really great place right now...
At the moment, I feel bloated and gross... too many chips and guacamole and butter chicken and bread pumped into my tummy. Those would be the remnants from the binge I just went on at my in-laws' for supper.
I definitely feel terrible and defeated. Can't I do this one thing right!? I was doing so good... eating right, exercising (even if just a little bit)... and now I'm throwing it away to shove food into my mouth mindlessly.
A little bit of healthy reflection is what I need for sure, but I have to admit, I'm not liking what I'm seeing. On Tuesday, I was at 264 lbs - over 15 lbs lost to date. Now I've managed to pack myself full of salt, carbs, and sugar, and I'm suffering the consequences dearly. I've noticed the past few days that the scale has been climbing up towards 266, even 267 this morning... I know it's from water retention and such, but I can't help but cringing at the numbers that are so far away from the goal I reach Tuesday morning.
My frustration is definitely building. How easy it is to just throw away all your hard work on one too many donuts, or five extra fistfuls of cinnamon hearts, or another half a bag of ripple chips heaping with guacamole.
I'm doing so many things wrong, and I can see it - I'm just not taking the bull by the horns and turning this gong show around. I feel so miserable right now.
I know I can rectify this, I know I can make tomorrow count for something, but I feel disgusting right now and my stomach hurts from all the excess.
I need to set some more goals. Goal #1, I'm loving exercising. Taking the elliptical five minutes at a time is more my speed, literally. I don't get bored quite as easily, and I feel like I accomplish something in a short amount of time. I'm graduating myself by going for 5 minutes, stopping for a while, and then getting back on and doing another 5. Perhaps I can add another 5 minute interval to my workout tomorrow...?
Goal #2, drinking more water. I have been neglecting this sorely. It's showing in the way I bloat all the time. Even if it's just a glass more than usual, I need to be getting more water in. Ideally my 8 cups a day, but definitely more if I need it.
Goal #3, multivitamins. I'm now the proud owner of some multivitamins, so I need to make sure I'm taking them every day. This will help me get those extra nutrients and vitamins that I've been missing lately, as well as supplementing those things that I definitely do not eat (calcium, vitamin C, etc.).
Goal #4, grocery shopping. This one is a big one for me. We've been out of groceries for like, a week, and it's really reflecting in my eating habits. I haven't had any fruit for practically ever, and I tend to slack off in the eating department in a large way, when I don't eat my fruits in the morning (especially). I need to get myself asap to the grocery store to pick up my fruits for the week... this would definitely give me some better alternatives, particularly for snacking on...
These are some of my goals for the week, starting tomorrow. I definitely want to be more conscious of those things going in my body, as well as increasing my activity level so I'm burning more calories and becoming more fit and active. I am really pleased with how I'm progressing in this area, and I feel incredibly better after spending 5 minutes burning off some steam on the elliptical trainer. I think this is something I need to encourage and cultivate. I really need to start paying more attention to how many fruits and veggies I'm inhaling a day, and focusing on upping that number as opposed to just eating whatever happens to be in front of my face at that moment...
I will make tomorrow better than today. I will strive for (and achieve) at least one of my goals today, and I'll get myself back on track so that I don't take more steps backwards than I'm taking forwards. My goal is to be down to 250 lbs *hopefully* by March 8. I think that's fairly reasonable though, if I'm conscious about all these things I mentioned...
Either way, prayers and well wishes are welcomed as I veer back onto the straight and narrow.
At the moment, I feel bloated and gross... too many chips and guacamole and butter chicken and bread pumped into my tummy. Those would be the remnants from the binge I just went on at my in-laws' for supper.
I definitely feel terrible and defeated. Can't I do this one thing right!? I was doing so good... eating right, exercising (even if just a little bit)... and now I'm throwing it away to shove food into my mouth mindlessly.
A little bit of healthy reflection is what I need for sure, but I have to admit, I'm not liking what I'm seeing. On Tuesday, I was at 264 lbs - over 15 lbs lost to date. Now I've managed to pack myself full of salt, carbs, and sugar, and I'm suffering the consequences dearly. I've noticed the past few days that the scale has been climbing up towards 266, even 267 this morning... I know it's from water retention and such, but I can't help but cringing at the numbers that are so far away from the goal I reach Tuesday morning.
My frustration is definitely building. How easy it is to just throw away all your hard work on one too many donuts, or five extra fistfuls of cinnamon hearts, or another half a bag of ripple chips heaping with guacamole.
I'm doing so many things wrong, and I can see it - I'm just not taking the bull by the horns and turning this gong show around. I feel so miserable right now.
I know I can rectify this, I know I can make tomorrow count for something, but I feel disgusting right now and my stomach hurts from all the excess.
I need to set some more goals. Goal #1, I'm loving exercising. Taking the elliptical five minutes at a time is more my speed, literally. I don't get bored quite as easily, and I feel like I accomplish something in a short amount of time. I'm graduating myself by going for 5 minutes, stopping for a while, and then getting back on and doing another 5. Perhaps I can add another 5 minute interval to my workout tomorrow...?
Goal #2, drinking more water. I have been neglecting this sorely. It's showing in the way I bloat all the time. Even if it's just a glass more than usual, I need to be getting more water in. Ideally my 8 cups a day, but definitely more if I need it.
Goal #3, multivitamins. I'm now the proud owner of some multivitamins, so I need to make sure I'm taking them every day. This will help me get those extra nutrients and vitamins that I've been missing lately, as well as supplementing those things that I definitely do not eat (calcium, vitamin C, etc.).
Goal #4, grocery shopping. This one is a big one for me. We've been out of groceries for like, a week, and it's really reflecting in my eating habits. I haven't had any fruit for practically ever, and I tend to slack off in the eating department in a large way, when I don't eat my fruits in the morning (especially). I need to get myself asap to the grocery store to pick up my fruits for the week... this would definitely give me some better alternatives, particularly for snacking on...
These are some of my goals for the week, starting tomorrow. I definitely want to be more conscious of those things going in my body, as well as increasing my activity level so I'm burning more calories and becoming more fit and active. I am really pleased with how I'm progressing in this area, and I feel incredibly better after spending 5 minutes burning off some steam on the elliptical trainer. I think this is something I need to encourage and cultivate. I really need to start paying more attention to how many fruits and veggies I'm inhaling a day, and focusing on upping that number as opposed to just eating whatever happens to be in front of my face at that moment...
I will make tomorrow better than today. I will strive for (and achieve) at least one of my goals today, and I'll get myself back on track so that I don't take more steps backwards than I'm taking forwards. My goal is to be down to 250 lbs *hopefully* by March 8. I think that's fairly reasonable though, if I'm conscious about all these things I mentioned...
Either way, prayers and well wishes are welcomed as I veer back onto the straight and narrow.
Wednesday, February 13, 2013
New healthy living favorites
As part of my healthy living commitment, I've definitely stumbled across some new favorites. I thought I'd share them with the rest of you, in case some of you are working on new healthy living commitments of your own and could use some inspiration or encouragement along the way...
#1. Salsa!! For those people who aren't into veggies (ahem, me), salsa is an incredibly easy way to break yourself into that food group without going all cray cray and bringing home the whole produce section of your local grocery store. For me, I absolutely despise chunky salsa - so I buy a bulk container from the store, and blend it all up until it's smooth. I pair it with almost anything, and get an extra serving of veggies in on the side!
#2. Pita chips. I have a problem with chips. I eat one. I eat fifty. I eat two family sized bags. Something about the potato-chip-seasoning combo that is like crack to me, and I just can't help myself. Obviously, this is no comprendo, especially on my diet. So I've cut out chips, and have turned to pita chips! An incredibly easy alternative - you get your crunchy, 'salty' fix without all the calories and sodium and crap. I dip these 'chips' into my blended salsa and voila - a quick and easy, but infinitely more healthy snack.
Recipe: (one medium sized pita will make 8 reasonably sized pita chips)
I usually make these in bulk (say 5or 6 pitas at a time), and take 8 chips/day to work (yay portion control!) Turn your oven on to 350 degrees Farenheit.
Take your pita, and using a pizza cutter, slice the pita into 8 triangles (half, half, half, half). Get out a cookie tray or other pan/oven-safe dish, and place the pitas in the bottom (they can overlap, but it's best if each chip is touching the plate on it's own). Combine a few tablespoons of olive oil and mince 1 large clove of garlic into the oil; stir this combination and let sit for a few minutes while the flavors marinate. Apply a reasonable coating of the mixture to both sides of each pita chip. Slide the tray full of pita chips into the oven and let bake for 5 minutes. Turn all the chips over and let cook for another 1-2 minutes, depending on how crispy the chips are. When they're done to your liking, take them out, let them cool and serve with your choice of dip.
#3. EatingWell.com I freaking LOVE this site. I've found so many fantastic recipes and articles on healthy living, it's really a dream. I love perusing through and finding articles on foods to avoid, and the best veggies to buy, as well as alternative recipes to my favorite dishes that taste delish but allow for a healthier twist. It's definitely worth checking out - they have so many different areas of the site to look at for different health queries.
#4. Calendars. I keep 2 calendars (at least) handy every day. On one, I track my weigh-ins; on the other, I track my exercise. The former calendar I use as a comparative guide - where was I two weeks ago compared to where I'm at today. Am I making good changes or am I plateauing? Am I taking more steps back than I am forward? I don't find myself dwelling too much on my day-to-day comparisons, but find it useful for keeping me accountable, which leads into why I keep the second calendar. My second calendar is used for marking down which days I actively exercise at home, and approximately how many calories I burn each time. It's a temporary calendar that I get rid of at the end of the month, but I appreciate how it keeps me accountable and encourages me to work out every day so I can mark the coveted "X" on the calendar. The biggest thing I can say about my calendars is ACCOUNTABILITY.
#5. Healthy cookies. This has been a lifesaver over the past three days. I have a ridiculous craving for chocolate and 'bad' food nearly every day. It's difficult to remain indifferent and not bow to the craving, but I often excuse myself from work to go pick up a chocolate bar or something to cuddle my sweet tooth. The other day, one of my girlfriends from University posted an article listing a 'two-ingredient cookie' and I was intrigued... I tried it out, and I'm in love. I cannot even imagine going back to other cookies... all I want is these. It's weird though, the first few bites you're thinking, "This is disgusting... maybe my husband will eat them for me...," and then five minutes later you're back in the fridge for another one.
Recipe: 2 bananas, 1 cup of quick oats, and the add-ins of your choice (I like a handful of chocolate chips, chopped finely so that I use less...). Turn your oven on to bake at 350 F. Mash the bananas and quick oats together - make sure the mixture isn't too runny (if it is, add a few more oats). Add in whatever extras you'd like - my recommendation - CHOCOLATE CHIPS. Grease a cookie sheet well, and then roll the mixture into little balls and flatten slightly. Put in the oven and cook for 15 minutes. After the cookies come out and they're cool, I keep them in the fridge to make sure they stay wonderful. Ahhhhhh, LOVE THESE SO MUCH.
#6. Journaling. I think this goes hand in hand with my calendars, but I find that journaling every evening keeps me... ACCOUNTABLE!!! I can reflect on my day and make goals for the next day. It makes me very attentive to the areas in which I failed or the areas in which I excelled. I try to focus on adding both good and bad things so that I don't feel like a complete dunce for sucking and eating five more chips than I should have, but that I still leave room for improvement and change.
#7. Measuring tape. I've heard that one of the 'better' ways to track your weight loss success is by measuring the circumference of your waist and hips - apparently inches lost is better than pounds lost. I can't speak to the truth of this entirely, but I do know that it's incredibly encouraging to wrap the measuring tape around me and seeing the inches slip away... Try it sometime!!
So those are my healthy living favorites lately. What are yours!? I'd love to hear.
#1. Salsa!! For those people who aren't into veggies (ahem, me), salsa is an incredibly easy way to break yourself into that food group without going all cray cray and bringing home the whole produce section of your local grocery store. For me, I absolutely despise chunky salsa - so I buy a bulk container from the store, and blend it all up until it's smooth. I pair it with almost anything, and get an extra serving of veggies in on the side!
#2. Pita chips. I have a problem with chips. I eat one. I eat fifty. I eat two family sized bags. Something about the potato-chip-seasoning combo that is like crack to me, and I just can't help myself. Obviously, this is no comprendo, especially on my diet. So I've cut out chips, and have turned to pita chips! An incredibly easy alternative - you get your crunchy, 'salty' fix without all the calories and sodium and crap. I dip these 'chips' into my blended salsa and voila - a quick and easy, but infinitely more healthy snack.
Recipe: (one medium sized pita will make 8 reasonably sized pita chips)
I usually make these in bulk (say 5or 6 pitas at a time), and take 8 chips/day to work (yay portion control!) Turn your oven on to 350 degrees Farenheit.
Take your pita, and using a pizza cutter, slice the pita into 8 triangles (half, half, half, half). Get out a cookie tray or other pan/oven-safe dish, and place the pitas in the bottom (they can overlap, but it's best if each chip is touching the plate on it's own). Combine a few tablespoons of olive oil and mince 1 large clove of garlic into the oil; stir this combination and let sit for a few minutes while the flavors marinate. Apply a reasonable coating of the mixture to both sides of each pita chip. Slide the tray full of pita chips into the oven and let bake for 5 minutes. Turn all the chips over and let cook for another 1-2 minutes, depending on how crispy the chips are. When they're done to your liking, take them out, let them cool and serve with your choice of dip.
#3. EatingWell.com I freaking LOVE this site. I've found so many fantastic recipes and articles on healthy living, it's really a dream. I love perusing through and finding articles on foods to avoid, and the best veggies to buy, as well as alternative recipes to my favorite dishes that taste delish but allow for a healthier twist. It's definitely worth checking out - they have so many different areas of the site to look at for different health queries.
#4. Calendars. I keep 2 calendars (at least) handy every day. On one, I track my weigh-ins; on the other, I track my exercise. The former calendar I use as a comparative guide - where was I two weeks ago compared to where I'm at today. Am I making good changes or am I plateauing? Am I taking more steps back than I am forward? I don't find myself dwelling too much on my day-to-day comparisons, but find it useful for keeping me accountable, which leads into why I keep the second calendar. My second calendar is used for marking down which days I actively exercise at home, and approximately how many calories I burn each time. It's a temporary calendar that I get rid of at the end of the month, but I appreciate how it keeps me accountable and encourages me to work out every day so I can mark the coveted "X" on the calendar. The biggest thing I can say about my calendars is ACCOUNTABILITY.
#5. Healthy cookies. This has been a lifesaver over the past three days. I have a ridiculous craving for chocolate and 'bad' food nearly every day. It's difficult to remain indifferent and not bow to the craving, but I often excuse myself from work to go pick up a chocolate bar or something to cuddle my sweet tooth. The other day, one of my girlfriends from University posted an article listing a 'two-ingredient cookie' and I was intrigued... I tried it out, and I'm in love. I cannot even imagine going back to other cookies... all I want is these. It's weird though, the first few bites you're thinking, "This is disgusting... maybe my husband will eat them for me...," and then five minutes later you're back in the fridge for another one.
Recipe: 2 bananas, 1 cup of quick oats, and the add-ins of your choice (I like a handful of chocolate chips, chopped finely so that I use less...). Turn your oven on to bake at 350 F. Mash the bananas and quick oats together - make sure the mixture isn't too runny (if it is, add a few more oats). Add in whatever extras you'd like - my recommendation - CHOCOLATE CHIPS. Grease a cookie sheet well, and then roll the mixture into little balls and flatten slightly. Put in the oven and cook for 15 minutes. After the cookies come out and they're cool, I keep them in the fridge to make sure they stay wonderful. Ahhhhhh, LOVE THESE SO MUCH.
#6. Journaling. I think this goes hand in hand with my calendars, but I find that journaling every evening keeps me... ACCOUNTABLE!!! I can reflect on my day and make goals for the next day. It makes me very attentive to the areas in which I failed or the areas in which I excelled. I try to focus on adding both good and bad things so that I don't feel like a complete dunce for sucking and eating five more chips than I should have, but that I still leave room for improvement and change.
#7. Measuring tape. I've heard that one of the 'better' ways to track your weight loss success is by measuring the circumference of your waist and hips - apparently inches lost is better than pounds lost. I can't speak to the truth of this entirely, but I do know that it's incredibly encouraging to wrap the measuring tape around me and seeing the inches slip away... Try it sometime!!
So those are my healthy living favorites lately. What are yours!? I'd love to hear.
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