Personal Evaluation
1. Which of the three reactions to the "yellow lights" do you most closely relate to in your weight loss journey? Why? I think I relate most to the analogy where the person hesitates first and then either guns it through the intersection or stops abruptly. I think that I spend too much time over-thinking this stuff, which leads me to hesitate first. I really want to consider if I'm doing things right or if I should be putting on the brakes and making changes first. Sometimes this is a problem, but othertimes it's useful for goal-setting and evaluating my progress.
2. Describe how you are focusing on your destination. I use events and timelines as encouragement to keep moving towards my destination. Things like overnight trips to Canmore with friends, Todd and Kelly's wedding in September, Joana's wedding next June?, Andrew and Heather's wedding next August, all motivate me to keep pursuing my goals and not letting them fall under the radar. I use these events as motivation to remain positive, optimistic, and committed to my lifestyle change. I can use these situations to fuel my desire and give myself 'mini' goals that are more attainable, and will allow me to see the progress I've made in a comparative way, rather than a numerical one.
3. How much attention are you paying to the "intersections" and "cautions" on the road to the TRUE YOU? How has this affected your progress? Sometimes I am completely oblivious to the intersections and cautions on this journey - this makes me too complacent and not serious enough about arriving at my destination in a timely fashion. I feel like sometimes I'm too passive about the journey and destination, and I pay little heed to moments to stop and reflect on my success - as well as regrouping to figure out where I went wrong and how to rectify it to best benefit my journey as a whole (here's where that hesitation from question 1 comes in handy...)
Thursday, May 30, 2013
Wednesday, May 29, 2013
PWLP: Week Fourteen - Lesson Six
Personal Evaluation
1. Describe some situations you have experienced where it was difficult to abide by your Agreement of Resolution. I mostly find it difficult to follow the program guidelines when I'm at my in-laws' house, or just out with my in-laws in general. I don't really want to abide by he rules, and I tend to overindulge and eat too much every time I'm with them. One night after we did our home inspection, we went out to a bar for some drinks and quick eats before heading to floor hockey. I was so hungry, because it had been a long time since last I ate, and though I was ready to cave in and buy some wings or something, I stayed strong and didn't indulge in any bar food at all. I waited until I got home and had a healthier meal here.
2. How did your right actions in those situations reinforce your resolution for change? In hindsight, I'm really thankful for choosing to go home and eat some good, clean food from here. Deep-fried food tends to make me feel really disgusting, so I am happy that I made a healthy decision despite the fact that it was really difficult to make in the heat of the moment.
3. List at least five things about life that you appreciate more today than you did three months ago. Which ones have you experienced TODAY? I appreciate long walks outside, fruits, weighing less, eating food from home, and chunky salsa. I went on an hour long walk with my husband tonight (despite the fact that I am sick...), I ate fruit today (apples and watermelon), and I ate food that I brought from home.
1. Describe some situations you have experienced where it was difficult to abide by your Agreement of Resolution. I mostly find it difficult to follow the program guidelines when I'm at my in-laws' house, or just out with my in-laws in general. I don't really want to abide by he rules, and I tend to overindulge and eat too much every time I'm with them. One night after we did our home inspection, we went out to a bar for some drinks and quick eats before heading to floor hockey. I was so hungry, because it had been a long time since last I ate, and though I was ready to cave in and buy some wings or something, I stayed strong and didn't indulge in any bar food at all. I waited until I got home and had a healthier meal here.
2. How did your right actions in those situations reinforce your resolution for change? In hindsight, I'm really thankful for choosing to go home and eat some good, clean food from here. Deep-fried food tends to make me feel really disgusting, so I am happy that I made a healthy decision despite the fact that it was really difficult to make in the heat of the moment.
3. List at least five things about life that you appreciate more today than you did three months ago. Which ones have you experienced TODAY? I appreciate long walks outside, fruits, weighing less, eating food from home, and chunky salsa. I went on an hour long walk with my husband tonight (despite the fact that I am sick...), I ate fruit today (apples and watermelon), and I ate food that I brought from home.
Tuesday, May 28, 2013
PWLP: Week Fourteen - Lesson Five
Personal Evaluation
1. Have you or are you slipping into a "comfort zone?" Describe your "comfort zone." How do you feel about leaving this zone? I have slipped into a comfort zone with my caloric intake. At some point, I guess I decided that I'd lost a lot of weight and so it was okay for me to start eating ridiculous amounts each day. I became really complacent about how much I was eating and what I was eating. I've managed to overcome it though, which makes me really happy.
2. What risks will you take if you decide today to "break out" of your "comfort zone"? I've already broken out of my comfort zone.
3. What results and rewards can you see if you make that decision today? I will continue on the right path towards losing weight and becoming a healthier individual. More energy.
4. Compare the risks of leaving your "comfort zone" with the potential risks and rewards. How do they compare in importance when you think in terms of the rest of your life? N/A
1. Have you or are you slipping into a "comfort zone?" Describe your "comfort zone." How do you feel about leaving this zone? I have slipped into a comfort zone with my caloric intake. At some point, I guess I decided that I'd lost a lot of weight and so it was okay for me to start eating ridiculous amounts each day. I became really complacent about how much I was eating and what I was eating. I've managed to overcome it though, which makes me really happy.
2. What risks will you take if you decide today to "break out" of your "comfort zone"? I've already broken out of my comfort zone.
3. What results and rewards can you see if you make that decision today? I will continue on the right path towards losing weight and becoming a healthier individual. More energy.
4. Compare the risks of leaving your "comfort zone" with the potential risks and rewards. How do they compare in importance when you think in terms of the rest of your life? N/A
Monday, May 27, 2013
PWLP: Week Fourteen - Lesson Four
Personal Evaluation
1. How are you feeling today about becoming all you were created to be? Hopeful, encouraged, optimistic. I feel a great sense of longing to meet this person.
2. How do your feelings affect your willingness to focus on your goals? Sometimes my feelings do not affect my willingness enough. I feel that too often I push my enthusiasm and hopefulness aside, and let laziness and complacency reign freely. Instead of using my motivation to fuel my focus, I toss it aside and feel disappointed when I don't perform the way I want to each day.
3. Do you see any correlation between motivation and willingness to take a risk? What does this mean to YOU? Motivation and willingness go hand-in-hand. Your motivation will fuel your willingness and vice versa. I definitely need to self-motivate and be willing to focus more on my goals, and in doing so I'm going to see a lot more progress than I'm currently seeing.
4. How has today's lesson motivated and inspired you? I found it really interesting to read that you only need an extra 5-10 minutes per week of exercise to break through a plateau. That was really encouraging for me because sometimes I worry about getting stuck in a rut, and having to slave over my exercising to try and break free.
5. What actions will the above motivation and inspiration produce in your life? I really want to exercise more. I want to commit to 5 min/day, 5 days a week, so that I can feel better. I feel crappy and sluggish too often, and I really want to be progressing myself again. I feel that once I can master this, increasing my exercise time by 5-10 min/week, will make a lot of difference, especially if I get stuck in a plateau.
1. How are you feeling today about becoming all you were created to be? Hopeful, encouraged, optimistic. I feel a great sense of longing to meet this person.
2. How do your feelings affect your willingness to focus on your goals? Sometimes my feelings do not affect my willingness enough. I feel that too often I push my enthusiasm and hopefulness aside, and let laziness and complacency reign freely. Instead of using my motivation to fuel my focus, I toss it aside and feel disappointed when I don't perform the way I want to each day.
3. Do you see any correlation between motivation and willingness to take a risk? What does this mean to YOU? Motivation and willingness go hand-in-hand. Your motivation will fuel your willingness and vice versa. I definitely need to self-motivate and be willing to focus more on my goals, and in doing so I'm going to see a lot more progress than I'm currently seeing.
4. How has today's lesson motivated and inspired you? I found it really interesting to read that you only need an extra 5-10 minutes per week of exercise to break through a plateau. That was really encouraging for me because sometimes I worry about getting stuck in a rut, and having to slave over my exercising to try and break free.
5. What actions will the above motivation and inspiration produce in your life? I really want to exercise more. I want to commit to 5 min/day, 5 days a week, so that I can feel better. I feel crappy and sluggish too often, and I really want to be progressing myself again. I feel that once I can master this, increasing my exercise time by 5-10 min/week, will make a lot of difference, especially if I get stuck in a plateau.
PWLP: Week Fourteen - Lesson Three
Personal Evaluation
1. Describe some of the risks that are involved in making a commitment to the TRUE YOU. Not being able to eat foods I once did in favor of living the TRUE ME lifestyle. Alienating myself from my family/friends/coworkers at social gatherings. Not identifying with some of the people I know in the same ways anymore.
2. Do any of the above risks have their roots in your past weight loss failures? If so, how? The first one, about not being able to eat certain foods anymore, was a stumbling block for me. It was always really hard to give up the foods I knew I should stay away from, and usually giving in to them was the reason I fell off a diet/lifestyle change in the past.
3. What are you risking by learning more about yourself? What risks are involved in learning more about how to succeed in your weight loss efforts? I am risking more self-awareness (which can be both good and bad). I will be able to expose those deep-rooted fears and lies that I've told myself (and believed) all my life. I'll be able to see myself for who I really am, which isn't always pretty. I am also risking learning more about myself in that I'll know things I never did before, in that certain foods might be taboo for me, etc. Basically, all of the risks revolve around cutting things out of my life that I previously held near and dear to my heart. Changing lifestyles will mean changing the old ways I am used to doing things and making changes to better myself and my health. This will mean giving up things that I once (and still do) love and adore, but it will be for the better.
4. Do any of the risks described above involve pain? If so, what kind of pain and how does that make you feel? They all involve emotional/mental pain. Not physical pain, that's for sure, but a mental sadness and grief for what has been lost, and the tremendous amount of work I still have left to do. This makes me feel frustrated and discouraged sometimes, but it also makes me feel optimistic and hopeful for the person I hope to one day be, as well as the HUGE amount of growing I have left to do.
1. Describe some of the risks that are involved in making a commitment to the TRUE YOU. Not being able to eat foods I once did in favor of living the TRUE ME lifestyle. Alienating myself from my family/friends/coworkers at social gatherings. Not identifying with some of the people I know in the same ways anymore.
2. Do any of the above risks have their roots in your past weight loss failures? If so, how? The first one, about not being able to eat certain foods anymore, was a stumbling block for me. It was always really hard to give up the foods I knew I should stay away from, and usually giving in to them was the reason I fell off a diet/lifestyle change in the past.
3. What are you risking by learning more about yourself? What risks are involved in learning more about how to succeed in your weight loss efforts? I am risking more self-awareness (which can be both good and bad). I will be able to expose those deep-rooted fears and lies that I've told myself (and believed) all my life. I'll be able to see myself for who I really am, which isn't always pretty. I am also risking learning more about myself in that I'll know things I never did before, in that certain foods might be taboo for me, etc. Basically, all of the risks revolve around cutting things out of my life that I previously held near and dear to my heart. Changing lifestyles will mean changing the old ways I am used to doing things and making changes to better myself and my health. This will mean giving up things that I once (and still do) love and adore, but it will be for the better.
4. Do any of the risks described above involve pain? If so, what kind of pain and how does that make you feel? They all involve emotional/mental pain. Not physical pain, that's for sure, but a mental sadness and grief for what has been lost, and the tremendous amount of work I still have left to do. This makes me feel frustrated and discouraged sometimes, but it also makes me feel optimistic and hopeful for the person I hope to one day be, as well as the HUGE amount of growing I have left to do.
PWLP: Week Fourteen - Lesson Two
Personal Evaluation
1. Which of these attitudes of satisfaction, if any, have begun to surface in your life or thoughts? I think that to some degree, all of the attitudes of satisfaction have started to surface in my life.
2. Are there other attitudes or actions in your life that have created plateaus or roadblocks in your journey? Lately, we've been going out more for meals - this creates problems when I'm logging calories (as in the food items aren't in the database or located in an online nutritional guide, or the caloric value is way higher than I originally estimated it to be and I go over my calories, etc.) and in my overall feeling for the day. I feel that lately I've been more bloated, experienced more digestive problems, felt more sluggish and complacent, and in general, haven't been a good steward of my body. I feel that using 'eating out' as a crutch has caused me to reach a plateau, both in weight loss and in mental/emotional growth.
3. How can you HONESTLY begin to confront these attitudes? I need to revisit Phase 1 and work through some of the lessons again. Phase 1 really brought my issue with food into focus, and I feel that in revisiting those lessons, I'll be able to refocus myself towards my goal. Additionally, I need to stop eating out or binge eating at my in-laws' house. I need to get control over what goes into my body, and not be so complacent about it. I need to get back into the swing of things with regards to my exercise, and in general, I need to be taking this all more seriously than I currently am.
4. Describe some areas of new personal growth which have helped you avoid plateaus of satisfaction. N/A at this moment.
1. Which of these attitudes of satisfaction, if any, have begun to surface in your life or thoughts? I think that to some degree, all of the attitudes of satisfaction have started to surface in my life.
2. Are there other attitudes or actions in your life that have created plateaus or roadblocks in your journey? Lately, we've been going out more for meals - this creates problems when I'm logging calories (as in the food items aren't in the database or located in an online nutritional guide, or the caloric value is way higher than I originally estimated it to be and I go over my calories, etc.) and in my overall feeling for the day. I feel that lately I've been more bloated, experienced more digestive problems, felt more sluggish and complacent, and in general, haven't been a good steward of my body. I feel that using 'eating out' as a crutch has caused me to reach a plateau, both in weight loss and in mental/emotional growth.
3. How can you HONESTLY begin to confront these attitudes? I need to revisit Phase 1 and work through some of the lessons again. Phase 1 really brought my issue with food into focus, and I feel that in revisiting those lessons, I'll be able to refocus myself towards my goal. Additionally, I need to stop eating out or binge eating at my in-laws' house. I need to get control over what goes into my body, and not be so complacent about it. I need to get back into the swing of things with regards to my exercise, and in general, I need to be taking this all more seriously than I currently am.
4. Describe some areas of new personal growth which have helped you avoid plateaus of satisfaction. N/A at this moment.
Friday, May 24, 2013
PWLP: Weel Fourteen - Lesson One
Personal Evaluation
1. Before today, did you feel you had reached a plateau in your journey? What things contributed to this feeling? I felt like I reached a weight-loss plateau, and a learning plateau. I feel like I became complacent with the program and haven't been progressing in learning or growth the way I wanted to. Giving in to temptation, cheating on my program (picking at foods, weighing myself too often), etc.
2. After reading today's lesson, how have your feelings about plateaus changed? It made me understand that plateaus aren't just about the physical, but they're also about the emotional and mental... I can have stunted growth in the mental and emotional aspects of my journey as well...
3. In the past, how have you allowed plateaus to discourage or completely end your weight loss effort? In the past, seeing the scale stop moving was incredibly frustrating. I thought about all the effort I put in only to have not received any positive results, and I thought - why am I doing this to myself?! Why would I put all this effort in to get nothing back? It was so discouraging that I often threw in the towel long before I was even close to making any sort of progress...
4. How will your new understanding prevent this from happening again? I understand that plateaus are part of the journey - both in the physical and mental sense. I can also appreciate that while I may be stunted in my weight loss, I can keep growing and learning and in that way, my plateau is less significant to my overall journey. I also know that by maintaining this lifestyle change, I will not plateau forever... my body will keep using this lifestyle to propel my weight loss forward.
1. Before today, did you feel you had reached a plateau in your journey? What things contributed to this feeling? I felt like I reached a weight-loss plateau, and a learning plateau. I feel like I became complacent with the program and haven't been progressing in learning or growth the way I wanted to. Giving in to temptation, cheating on my program (picking at foods, weighing myself too often), etc.
2. After reading today's lesson, how have your feelings about plateaus changed? It made me understand that plateaus aren't just about the physical, but they're also about the emotional and mental... I can have stunted growth in the mental and emotional aspects of my journey as well...
3. In the past, how have you allowed plateaus to discourage or completely end your weight loss effort? In the past, seeing the scale stop moving was incredibly frustrating. I thought about all the effort I put in only to have not received any positive results, and I thought - why am I doing this to myself?! Why would I put all this effort in to get nothing back? It was so discouraging that I often threw in the towel long before I was even close to making any sort of progress...
4. How will your new understanding prevent this from happening again? I understand that plateaus are part of the journey - both in the physical and mental sense. I can also appreciate that while I may be stunted in my weight loss, I can keep growing and learning and in that way, my plateau is less significant to my overall journey. I also know that by maintaining this lifestyle change, I will not plateau forever... my body will keep using this lifestyle to propel my weight loss forward.
PWLP: Week Thirteen - Lesson Seven
Personal Evaluation
1. What have you learned about physical hunger and how it applies to your personal eating behaviors? When I'm hungry, I eat. I don't deprive myself. Physical hunger doesn't mean I have to eat an entire 5-course meal, but it does require me to snack and nourish myself so I can continue throughout my day comfortably.
2. Are you still experiencing times of physical hunger? How often? Do you think you might need to increase your level of physical activity? If so, how will you do this? I do experience physical hunger, after 2-3 hours of eating. I eat approximately every 2-5 hours a day, and this prevents me from feeling too hungry, but also prevents me from feeling 'stuffed.' I do need to increase my daily physical activity - and I want to start (again) by doing 5 minutes/day on the elliptical trainer 5-7 days a week.
3. What have you learned about how you react or respond to your own emotional "hungers"? How has this affected your progress? When I feel emotionally hungry, I usually give in and try to satisfy my desires in whatever way I want. If I was sad or happy or mad, I would give in to my emotions and comfort myself with food in outrageous quantities. It has been a challenge for me to overcome these habits, but with time and practice, it's gotten easier.
4. Can you identify any negative statements you are making concerning your emotions and how they affect your eating behaviors? List them. Now, for each negative statement you listed, create a true positive statement to replace it. N/A
1. What have you learned about physical hunger and how it applies to your personal eating behaviors? When I'm hungry, I eat. I don't deprive myself. Physical hunger doesn't mean I have to eat an entire 5-course meal, but it does require me to snack and nourish myself so I can continue throughout my day comfortably.
2. Are you still experiencing times of physical hunger? How often? Do you think you might need to increase your level of physical activity? If so, how will you do this? I do experience physical hunger, after 2-3 hours of eating. I eat approximately every 2-5 hours a day, and this prevents me from feeling too hungry, but also prevents me from feeling 'stuffed.' I do need to increase my daily physical activity - and I want to start (again) by doing 5 minutes/day on the elliptical trainer 5-7 days a week.
3. What have you learned about how you react or respond to your own emotional "hungers"? How has this affected your progress? When I feel emotionally hungry, I usually give in and try to satisfy my desires in whatever way I want. If I was sad or happy or mad, I would give in to my emotions and comfort myself with food in outrageous quantities. It has been a challenge for me to overcome these habits, but with time and practice, it's gotten easier.
4. Can you identify any negative statements you are making concerning your emotions and how they affect your eating behaviors? List them. Now, for each negative statement you listed, create a true positive statement to replace it. N/A
PWLP: Week Thirteen - Lesson Six
Personal Evaluation
1. Describe the feelings you had when you first realized the ways in which self-sabotage has contributed to your lack of success sin the past. What changes have you made in your life to overcome self-sabotage? I felt frustrated and disappointed with myself - mostly because I had let these bad habits rule my life for so long. They dictated everything about me, and caused me to become someone I didn't even like. By following the PRISM program, I've learned how to identify self-sabotage and how to remain optimistic and hopeful for the future - not allowing self-sabotage to dictate my life anymore.
2. Describe the types of eating behaviors which you have put off from your life. Which emotions have you experienced as a direct result of these actions? I am attempting to stop "social eating." I have stopped eating foods that I know cause digestive unrest in me. I have virtually stopped picking at foods - but rather dish up my portions first, and eat what I'm served. As a result of these changes, I've felt more control and happiness in my life. I feel like, for the first time, my life is not being dictated by uncontrollable forces or desires.
3. What areas of weakness do your temptations reveal? How do the program guidelines and P.R.A.Y. help you strengthen and overcome these areas? N/A
1. Describe the feelings you had when you first realized the ways in which self-sabotage has contributed to your lack of success sin the past. What changes have you made in your life to overcome self-sabotage? I felt frustrated and disappointed with myself - mostly because I had let these bad habits rule my life for so long. They dictated everything about me, and caused me to become someone I didn't even like. By following the PRISM program, I've learned how to identify self-sabotage and how to remain optimistic and hopeful for the future - not allowing self-sabotage to dictate my life anymore.
2. Describe the types of eating behaviors which you have put off from your life. Which emotions have you experienced as a direct result of these actions? I am attempting to stop "social eating." I have stopped eating foods that I know cause digestive unrest in me. I have virtually stopped picking at foods - but rather dish up my portions first, and eat what I'm served. As a result of these changes, I've felt more control and happiness in my life. I feel like, for the first time, my life is not being dictated by uncontrollable forces or desires.
3. What areas of weakness do your temptations reveal? How do the program guidelines and P.R.A.Y. help you strengthen and overcome these areas? N/A
Tuesday, May 21, 2013
PWLP: Week Thirteen - Lesson Four
Personal Evaluation
1. Can you think of people in your life who exhibit a "hyped up" attitude? What are some things they say or do that reveals this trait in them? Sometimes my family has the hyped up attitude. As long as things are going smoothly and according to plan, they do really well. But as soon as there's a little hiccup in the road, they sort of jump off the tracks.
2. Can you think of people in your life who exhibit a genuine, hopeful attitude? What are some things they say or do that reveals this trait in them? Glenna. She's committed to her lifestyle despite the ups and downs. She knows that some crappy things happen along the way, but she also stays on track despite treating herself every once in a while.
3. What evidence do you see in your own actions of a "hyped up" attitude? A genuine, hopeful attitude? What can you do to transform your "hyped up" attitudes into genuine, positive attitudes? Sometimes I live too much in the goal instead of the daily effort I need to expend.
1. Can you think of people in your life who exhibit a "hyped up" attitude? What are some things they say or do that reveals this trait in them? Sometimes my family has the hyped up attitude. As long as things are going smoothly and according to plan, they do really well. But as soon as there's a little hiccup in the road, they sort of jump off the tracks.
2. Can you think of people in your life who exhibit a genuine, hopeful attitude? What are some things they say or do that reveals this trait in them? Glenna. She's committed to her lifestyle despite the ups and downs. She knows that some crappy things happen along the way, but she also stays on track despite treating herself every once in a while.
3. What evidence do you see in your own actions of a "hyped up" attitude? A genuine, hopeful attitude? What can you do to transform your "hyped up" attitudes into genuine, positive attitudes? Sometimes I live too much in the goal instead of the daily effort I need to expend.
Sunday, May 19, 2013
PWLP: Week Thirteen - Lesson Three
Personal Evaluation
1. How did you arrive at your "right weight" number? I used the body mass index to create a range of ideal weights for a female of my height (5'8"). On the one website I came across, it said for someone of my height, the ideal range of weight for a small framed woman would be 126-139 lbs, a medium framed woman would be 136-150 lbs, and a larger framed woman would be 146-167 lbs. Weightwatchers.com suggested that an ideal weight would be 132-164 lbs. In taking this into consideration, I determined that a healthy 'first' goal on my weight loss journey would be 180 lbs, because it was exactly 100 lbs down from where I started at my heaviest weight. I figured that once I reached 180 lbs, I could regroup and see if pursuing a weight less than 170 lbs was attainable. I haven't weighed less than 200 lbs in a long time, so I figured I'd take this one step at a time.
2. Do you have any fears or doubts about your ability to reach and continue at your "right weight"? Describe them. Yes, I do have constant nagging fears about my ability to get to 180 lbs. I worry that I'm a person who's destined to be fat forever - that I'll never be able to lose this weight. I worry that I was born to be 'bigger' than everyone else... that I will always have to buy clothes in the plus sized section, that I'll never be able to wear a bikini, or have slender legs, or have a flat stomach. I worry that I'll get just under 200 lbs, and I will hit a plateau - and I won't be able to lose the full 100 lbs I originally set out to lose.
3. Have you thought about a "weight range" that would be right for you? What do you think that range is? At this point, I'm not really 100% sure what that weight range would be. I haven't been less than 200 lbs in a long time, and I can't say that I know if I'm supposed to be closer to 140 lbs, or 160 lbs, or 180 lbs. Personally, I think that a good starting point for me is to just weigh in at less than 200 lbs. Once I reach that point, I can regroup and decide where to go from there.
4. Have you had a "body composition analysis" performed? If so, how has that helped you answer the above questions? (If not, please consider it. It will help you work through these questions). No, I haven't had a body composition analysis done before. I would like to try it though. I wonder where you get one done... maybe at a gym.
1. How did you arrive at your "right weight" number? I used the body mass index to create a range of ideal weights for a female of my height (5'8"). On the one website I came across, it said for someone of my height, the ideal range of weight for a small framed woman would be 126-139 lbs, a medium framed woman would be 136-150 lbs, and a larger framed woman would be 146-167 lbs. Weightwatchers.com suggested that an ideal weight would be 132-164 lbs. In taking this into consideration, I determined that a healthy 'first' goal on my weight loss journey would be 180 lbs, because it was exactly 100 lbs down from where I started at my heaviest weight. I figured that once I reached 180 lbs, I could regroup and see if pursuing a weight less than 170 lbs was attainable. I haven't weighed less than 200 lbs in a long time, so I figured I'd take this one step at a time.
2. Do you have any fears or doubts about your ability to reach and continue at your "right weight"? Describe them. Yes, I do have constant nagging fears about my ability to get to 180 lbs. I worry that I'm a person who's destined to be fat forever - that I'll never be able to lose this weight. I worry that I was born to be 'bigger' than everyone else... that I will always have to buy clothes in the plus sized section, that I'll never be able to wear a bikini, or have slender legs, or have a flat stomach. I worry that I'll get just under 200 lbs, and I will hit a plateau - and I won't be able to lose the full 100 lbs I originally set out to lose.
3. Have you thought about a "weight range" that would be right for you? What do you think that range is? At this point, I'm not really 100% sure what that weight range would be. I haven't been less than 200 lbs in a long time, and I can't say that I know if I'm supposed to be closer to 140 lbs, or 160 lbs, or 180 lbs. Personally, I think that a good starting point for me is to just weigh in at less than 200 lbs. Once I reach that point, I can regroup and decide where to go from there.
4. Have you had a "body composition analysis" performed? If so, how has that helped you answer the above questions? (If not, please consider it. It will help you work through these questions). No, I haven't had a body composition analysis done before. I would like to try it though. I wonder where you get one done... maybe at a gym.
Saturday, May 18, 2013
Daily Diary: May 18, 2013
"... it’s not bad to have performance goals! But what his conclusion made me
realize is that I need to keep my main goal for exercising - my health
– firmly in my mind so that I don’t let over-exercising creep up on me
again. I’m not running Boston. I’m not competing for anything. The only
thing I’m running for is to stay in my kids’ lives (and their kids’
lives) as long and as happily as possible. And to do that, that may mean
not doing a lot of other things. Priorities." I read this on TheGreatFitnessExperiment.com today, and it really inspired me.
I think too often I get caught up in thinking that I need to "one up" myself with my exercise - especially my cardio. If I'm not at 30 minutes/day, I'm wasting my time... it's not enough and I'm not reaping any of the benefits of exercise if I'm not completing 30+ minutes of cardio 5x a week.
I think this was an excellent reminder that exercise is for my health. I shouldn't be exercising just to lose weight - I should be doing it for my health. I should be exercising to get healthier - for my immune system to work better, for my skin to look better, for my joints not to ache, for my muscles to be stronger, for my mind to be sharper, etc. Weight loss should be a result, if not a bonus, from exercising (especially of the cardio variety).
I should want to push myself - to excel, to set goals for myself - but it shouldn't be a competition against myself to outdo my previous times or caloric burns.
I should exercise to feel good. I should progress myself when I feel like I can/want to. I don't need to go 20+ minutes if I don't feel like it, but I should be exercising for the health benefits. I should want to be healthy and feel healthy... and the only way to do that is through consistent exercise. But outdo-ing myself shouldn't be the ultimate goal. It's not a competition against myself...
I really need to remember that.
I think too often I get caught up in thinking that I need to "one up" myself with my exercise - especially my cardio. If I'm not at 30 minutes/day, I'm wasting my time... it's not enough and I'm not reaping any of the benefits of exercise if I'm not completing 30+ minutes of cardio 5x a week.
I think this was an excellent reminder that exercise is for my health. I shouldn't be exercising just to lose weight - I should be doing it for my health. I should be exercising to get healthier - for my immune system to work better, for my skin to look better, for my joints not to ache, for my muscles to be stronger, for my mind to be sharper, etc. Weight loss should be a result, if not a bonus, from exercising (especially of the cardio variety).
I should want to push myself - to excel, to set goals for myself - but it shouldn't be a competition against myself to outdo my previous times or caloric burns.
I should exercise to feel good. I should progress myself when I feel like I can/want to. I don't need to go 20+ minutes if I don't feel like it, but I should be exercising for the health benefits. I should want to be healthy and feel healthy... and the only way to do that is through consistent exercise. But outdo-ing myself shouldn't be the ultimate goal. It's not a competition against myself...
I really need to remember that.
Friday, May 17, 2013
PWLP: Week Thirteen - Lesson Two
Personal Evaluation
1. What do you see when you look at your TRUE YOU mirror today? How does that make you feel? I see someone who is free from the bondage of overweight and food addiction - I see someone who is in control of her life, and who lives it out to the fullest. I see someone with no regrets, and everything to gain because the world is at her fingertips. I see someone I'm proud of, and someone I think is beautiful from the inside out. I see a sexy, inspiring woman who will stop at nothing to achieve her goals.
2. Is there anything about the person in the mirror which causes you fear or doubt? What are the bases for these feelings? I do doubt sometimes that I'll ever look like the girl in my picture. I feel like I'll never be smaller than I am now, and that it's a faint dream of something that I will never be. Sometimes I think that my TRUE YOU picture is just a really wonderful dream in my mind... that I'll never actually reach my goal. I think that this bases off of my past attempts to lose weight, and my failure to do so. I think it also stems from attempts in the past to do things I really believed in, and failures to complete or even get started on said path.
3. What actions do you still observe in your lifestyle which distort the TRUE YOU image? How are these actions connected to the feelings described above? I still am not 100% committed to this lifestyle or the program guidelines - I cheat/deviate from the guidelines regularly, and my lack of commitment and perseverance are very reflective of a person who cannot stick to her guns and achieve her goals. I don't always give this program my complete effort, and as a result it suffers, and I suffer. It makes me feel that my goals are unattainable, and that I'll start taking more steps backward than I'm taking forward.
1. What do you see when you look at your TRUE YOU mirror today? How does that make you feel? I see someone who is free from the bondage of overweight and food addiction - I see someone who is in control of her life, and who lives it out to the fullest. I see someone with no regrets, and everything to gain because the world is at her fingertips. I see someone I'm proud of, and someone I think is beautiful from the inside out. I see a sexy, inspiring woman who will stop at nothing to achieve her goals.
2. Is there anything about the person in the mirror which causes you fear or doubt? What are the bases for these feelings? I do doubt sometimes that I'll ever look like the girl in my picture. I feel like I'll never be smaller than I am now, and that it's a faint dream of something that I will never be. Sometimes I think that my TRUE YOU picture is just a really wonderful dream in my mind... that I'll never actually reach my goal. I think that this bases off of my past attempts to lose weight, and my failure to do so. I think it also stems from attempts in the past to do things I really believed in, and failures to complete or even get started on said path.
3. What actions do you still observe in your lifestyle which distort the TRUE YOU image? How are these actions connected to the feelings described above? I still am not 100% committed to this lifestyle or the program guidelines - I cheat/deviate from the guidelines regularly, and my lack of commitment and perseverance are very reflective of a person who cannot stick to her guns and achieve her goals. I don't always give this program my complete effort, and as a result it suffers, and I suffer. It makes me feel that my goals are unattainable, and that I'll start taking more steps backward than I'm taking forward.
PWLP: Week Thirteen - Lesson One
Personal Evaluation
1. Refer back to the program guidelines in the Introduction section of this book. Review each guideline and ask yourself whether you are "deviating or varying" from each of them in any way. I am not staying under 1200 calories a day, I am not looking at my TRUE YOU picture 2x/day. Some days I miss doing the lessons and I double up on them the next day.
2. List below all deviations or variations you may have considered. See above.
3. How does the above list correspond to your feelings about your progress to this point? I feel good about my first six to nine weeks of progress on the program. On the other hand, I feel frustrated with my deviations/variations from the program guidelines. I know that I would have furthered my progress greatly if I would've just adhered to the program guidelines to the letter.
4. How will your return to the "standard" enable you to continue to progress on your journey? By sticking to the guidelines, my progress is fast-tracked for success. The path I'm on right now is more like one of maintenance. It's more relaxed, and less strict - it makes me feel complacent, in more ways than one. I don't feel as focused on my goal, and I know that the lifestyle I'm living at the moment isn't one with my best interests at heart. It's a slack version of PRISM, a lazy version - which doesn't make me proud of myself, and it frustrates me when I know I'm not succeeding as much as I could be if I were following the program guidelines to a T.
1. Refer back to the program guidelines in the Introduction section of this book. Review each guideline and ask yourself whether you are "deviating or varying" from each of them in any way. I am not staying under 1200 calories a day, I am not looking at my TRUE YOU picture 2x/day. Some days I miss doing the lessons and I double up on them the next day.
2. List below all deviations or variations you may have considered. See above.
3. How does the above list correspond to your feelings about your progress to this point? I feel good about my first six to nine weeks of progress on the program. On the other hand, I feel frustrated with my deviations/variations from the program guidelines. I know that I would have furthered my progress greatly if I would've just adhered to the program guidelines to the letter.
4. How will your return to the "standard" enable you to continue to progress on your journey? By sticking to the guidelines, my progress is fast-tracked for success. The path I'm on right now is more like one of maintenance. It's more relaxed, and less strict - it makes me feel complacent, in more ways than one. I don't feel as focused on my goal, and I know that the lifestyle I'm living at the moment isn't one with my best interests at heart. It's a slack version of PRISM, a lazy version - which doesn't make me proud of myself, and it frustrates me when I know I'm not succeeding as much as I could be if I were following the program guidelines to a T.
Thursday, May 16, 2013
PWLP: Week Twelve - Lesson Seven
Personal Evaluation
1. How do you feel about your current body size? I feel happy and frustrated at the same time. I feel super happy with how I'm looking - I feel sexy and slim, and I really like what I'm seeing. At the same time, I feel I've become critical of my body as well - feeling that this weight still isn't 'good enough.' I see problem areas and areas that I still greatly want to improve upon, and it makes me frustrated because these areas seem to be taking the longest time to show any real change.
2. In what ways would you like to improve on it? What goals will you set for yourself to ensure you achieve these improvements? I want my stomach to be flat - I don't want my belly protruding from my body, I want everything to be flush. I want my collarbones to stick out. I want my legs to be more proportionate - I want my thighs to be half the size they are now. I want to lose the flabby arm fat that dangles off my arms. I want to fit into less than a size 16 pair of pants.
3. You have gained much knowledge and understanding of the reasons why you have overeaten in the past. Does that knowledge and understanding give you hope for the future? Why or why not? This knowledge gives me hope - that these changes will stick and last, because I'll be able to identify triggers for my weaknesses. I feel like the attention that I've been able to attract to my weaknesses and struggles makes my problem less scary and less likely to have power over me.
4. Are there areas in your eating behaviors that have not been transformed? In what ways will you work on those areas during the next six weeks? I still 'binge' eat occasionally. I also go over my calories especially on weekends. Sometimes I eat for comfort when I feel sad, mad or frustrated. Sometimes I eat when I'm not hungry or I eat too fast until I'm bloated and uncomfortable. I want to work on keeping my caloric intake fairly consistent every day. I want to drink enough water each day, and not binge eat whenever I feel like it. I especially don't want to binge eat on weekends - and I want to gain control over those foods that I still struggle with (nachos, guacamole, etc.)
5. Do you still find yourself overeating, even "good foods"? When that happens, how does it make you feel and what can you learn from it? I do overeat food still - even 'good' foods. Sometimes it doesn't bother me, depending on what I've eaten the rest of the day, and the reason I've eaten extra. On another note, a lot of the time it makes me feel frustrated and angry with myself. I don't like overeating for no reason - or just to eat something. It makes me feel out of control and reminds me of the 'old me.' I don't want these to become habits that lead me into trouble again, and cause me to gain weight back to the point I started at.
6. Do you eat sensibly or sparingly in front of others and "make up for it" when alone? How do you feel about that? I eat normally in front of other people - I mean, I eat less than other people do in general now, but I eat meals more frequently too. It makes me feel confident in my lifestyle and I don't feel ashamed or guilty.
7. Do you see the need to continue your journey for another six weeks? How will the next six weeks help solidify your commitment to LASTING CHANGE? I definitely need to continue PRISM for another six weeks. I am nowhere near my goal weight (about halfway), and I still have several issues I need to work through before I feel confident in stepping back from the program and trying to live my life on my own.
8. In what ways have your weekly class meetings and the support you have received there been important to your journey? N/A
1. How do you feel about your current body size? I feel happy and frustrated at the same time. I feel super happy with how I'm looking - I feel sexy and slim, and I really like what I'm seeing. At the same time, I feel I've become critical of my body as well - feeling that this weight still isn't 'good enough.' I see problem areas and areas that I still greatly want to improve upon, and it makes me frustrated because these areas seem to be taking the longest time to show any real change.
2. In what ways would you like to improve on it? What goals will you set for yourself to ensure you achieve these improvements? I want my stomach to be flat - I don't want my belly protruding from my body, I want everything to be flush. I want my collarbones to stick out. I want my legs to be more proportionate - I want my thighs to be half the size they are now. I want to lose the flabby arm fat that dangles off my arms. I want to fit into less than a size 16 pair of pants.
3. You have gained much knowledge and understanding of the reasons why you have overeaten in the past. Does that knowledge and understanding give you hope for the future? Why or why not? This knowledge gives me hope - that these changes will stick and last, because I'll be able to identify triggers for my weaknesses. I feel like the attention that I've been able to attract to my weaknesses and struggles makes my problem less scary and less likely to have power over me.
4. Are there areas in your eating behaviors that have not been transformed? In what ways will you work on those areas during the next six weeks? I still 'binge' eat occasionally. I also go over my calories especially on weekends. Sometimes I eat for comfort when I feel sad, mad or frustrated. Sometimes I eat when I'm not hungry or I eat too fast until I'm bloated and uncomfortable. I want to work on keeping my caloric intake fairly consistent every day. I want to drink enough water each day, and not binge eat whenever I feel like it. I especially don't want to binge eat on weekends - and I want to gain control over those foods that I still struggle with (nachos, guacamole, etc.)
5. Do you still find yourself overeating, even "good foods"? When that happens, how does it make you feel and what can you learn from it? I do overeat food still - even 'good' foods. Sometimes it doesn't bother me, depending on what I've eaten the rest of the day, and the reason I've eaten extra. On another note, a lot of the time it makes me feel frustrated and angry with myself. I don't like overeating for no reason - or just to eat something. It makes me feel out of control and reminds me of the 'old me.' I don't want these to become habits that lead me into trouble again, and cause me to gain weight back to the point I started at.
6. Do you eat sensibly or sparingly in front of others and "make up for it" when alone? How do you feel about that? I eat normally in front of other people - I mean, I eat less than other people do in general now, but I eat meals more frequently too. It makes me feel confident in my lifestyle and I don't feel ashamed or guilty.
7. Do you see the need to continue your journey for another six weeks? How will the next six weeks help solidify your commitment to LASTING CHANGE? I definitely need to continue PRISM for another six weeks. I am nowhere near my goal weight (about halfway), and I still have several issues I need to work through before I feel confident in stepping back from the program and trying to live my life on my own.
8. In what ways have your weekly class meetings and the support you have received there been important to your journey? N/A
PWLP: Week Twelve - Lesson Six
Personal Evaluation
1. Name three people who have been the most supportive during your weight loss journey. How has each one touched your life? My husband, Josh - he's supported me in my choices, worked alongside me, encouraged me, taken me shopping for the groceries I need, brought me extra food to family gatherings, etc. He's been my biggest cheerleader. My sister - she's doing this with me, and we've shared in our ups and downs together. She's encouraged me when I've been low, and encouraged me to keep going when I've been excelling. My coworker and friend, Eliza has supported me by encouraging me and flattering me always. She always makes me feel better about myself, and goes out of her way to make my life easier - offering me snacks that I can have, and moving the donuts away from me so I don't feel tempted by them.
2. "You are worthy to receive love and acceptance from others." How does this statement make you feel? Do you believe it with all your heart? Why or why not? It makes me feel empowered and happy - I love knowing that I deserve good things from other people. As I keep moving towards my goal, I believe that statement more and more.
3. List some of the ways in which you can "share your victory" with those you love. Encouraging other people to share in healthy lifestyles, like the one I'm living. Smiling, being happier. Being more confident, and more careful and honoring of my body.
1. Name three people who have been the most supportive during your weight loss journey. How has each one touched your life? My husband, Josh - he's supported me in my choices, worked alongside me, encouraged me, taken me shopping for the groceries I need, brought me extra food to family gatherings, etc. He's been my biggest cheerleader. My sister - she's doing this with me, and we've shared in our ups and downs together. She's encouraged me when I've been low, and encouraged me to keep going when I've been excelling. My coworker and friend, Eliza has supported me by encouraging me and flattering me always. She always makes me feel better about myself, and goes out of her way to make my life easier - offering me snacks that I can have, and moving the donuts away from me so I don't feel tempted by them.
2. "You are worthy to receive love and acceptance from others." How does this statement make you feel? Do you believe it with all your heart? Why or why not? It makes me feel empowered and happy - I love knowing that I deserve good things from other people. As I keep moving towards my goal, I believe that statement more and more.
3. List some of the ways in which you can "share your victory" with those you love. Encouraging other people to share in healthy lifestyles, like the one I'm living. Smiling, being happier. Being more confident, and more careful and honoring of my body.
Tuesday, May 14, 2013
PWLP: Week Twelve - Lesson Five
Personal Evaluation
1. How has your family or a close friend communicated support to you in the last week? My husband reminds me to watch certain foods I eat (ex: tonight at baseball, he warned me not to have too many Spitz because of the sodium content), as well as helping me to stay away from foods that I struggle with. He also brings along extra food for me (ex: rice, cookies, etc.) so that I have enough of 'my food' to eat at family gatherings. My parents and in-laws try to the best of their ability to accommodate me at family meals by providing options that I can eat, as well as making me special dishes.
2. On a scale of 1 to 10 (1 being low - 10 being high), how do you rate your family's understanding of the seriousness of your commitment to your journey? How does your answer make you feel? 8. This makes me feel happy that they're pretty aware of the seriousness of the situation, but also sad that they're not 100% committed and supportive of my situation.
3. How can you better communicate your commitment, needs and desires to them? Have you been reluctant to share your needs with them? Why? I think I've explained my commitment/needs/desires enough to them - I think the results of my efforts will encourage them to become more aware and serious about the rest of it with time. Sometimes I'm reluctant to share my needs, because sometimes I don't feel that they understand my situation entirely - or they don't completely agree because they struggle in those areas themselves.
1. How has your family or a close friend communicated support to you in the last week? My husband reminds me to watch certain foods I eat (ex: tonight at baseball, he warned me not to have too many Spitz because of the sodium content), as well as helping me to stay away from foods that I struggle with. He also brings along extra food for me (ex: rice, cookies, etc.) so that I have enough of 'my food' to eat at family gatherings. My parents and in-laws try to the best of their ability to accommodate me at family meals by providing options that I can eat, as well as making me special dishes.
2. On a scale of 1 to 10 (1 being low - 10 being high), how do you rate your family's understanding of the seriousness of your commitment to your journey? How does your answer make you feel? 8. This makes me feel happy that they're pretty aware of the seriousness of the situation, but also sad that they're not 100% committed and supportive of my situation.
3. How can you better communicate your commitment, needs and desires to them? Have you been reluctant to share your needs with them? Why? I think I've explained my commitment/needs/desires enough to them - I think the results of my efforts will encourage them to become more aware and serious about the rest of it with time. Sometimes I'm reluctant to share my needs, because sometimes I don't feel that they understand my situation entirely - or they don't completely agree because they struggle in those areas themselves.
Sunday, May 12, 2013
PWLP: Week Twelve - Lesson Three
Personal Evaluation
1. In what ways has your spouse, another close family member or friend adopted your food program? My husband eats a lot of the same things I do, just because of the way I cook and shop for food now. He's not following the program, but we are living a healthier lifestyle together now since I started PRISM. My sister is doing PRISM with me also.
2. How has it helped them? Through our influence, my parents have also started shaping up the way they eat and have been noticing differences in the way they feel, etc.
3. What difference do you see between the changes they are making and the changes you have made and are making? There's a commitment with my changes - a determination to succeed and pursue this, even though it's difficult and challenging. With them, they're eating healthier because they need to accommodate my sister and her new eating habits. They don't want to give up a lot of their current eating habits, because they don't want to let certain foods go. For me and my sister, we're seeing huge success (with regards to weight loss) on the program, and I don't think my parents are seeing the success in weight loss that we are.
1. In what ways has your spouse, another close family member or friend adopted your food program? My husband eats a lot of the same things I do, just because of the way I cook and shop for food now. He's not following the program, but we are living a healthier lifestyle together now since I started PRISM. My sister is doing PRISM with me also.
2. How has it helped them? Through our influence, my parents have also started shaping up the way they eat and have been noticing differences in the way they feel, etc.
3. What difference do you see between the changes they are making and the changes you have made and are making? There's a commitment with my changes - a determination to succeed and pursue this, even though it's difficult and challenging. With them, they're eating healthier because they need to accommodate my sister and her new eating habits. They don't want to give up a lot of their current eating habits, because they don't want to let certain foods go. For me and my sister, we're seeing huge success (with regards to weight loss) on the program, and I don't think my parents are seeing the success in weight loss that we are.
PWLP: Week Twelve - Lesson Two
Personal Evaluation
1. Have your eating behaviors ever been influenced by your spouse, a loved one or a close friend? In what ways? Just before I started PRISM, my husband and I ate out a lot. I'd have lunch almost every day at the food court by my work, and I'd buy myself sweet snacks throughout the day. I'd often buy treats for our meals - taco salads, pizzas, etc. We'd go out on 'dates' frequently, and it became a bad and expensive habit.
2. How have you dealt with these influences the past 12 weeks? My husband has been incredibly supportive. He has helped me grocery shop, and has encouraged me to make better choices throughout. We rarely go out for meals, but when we do, he consults me first on where would be the most accommodating place for me to go - so I don't break the guidelines of the program.
3. What aspects of your relationships with others need to change as you think about continuing the lifestyle of the TRUE YOU? Definitely the eating out part, as well as the part where I overeat and binge on foods at my in-laws and parents' houses. I tend to be a social eater, so the more people there are at a gathering, the more I feel driven to eat more - especially the things I can't eat. I need to work on being content with the food on my plate - measuring out portions for myself and sticking to ONLY those portions, and not feeling that overwhelming pressure to eat.
1. Have your eating behaviors ever been influenced by your spouse, a loved one or a close friend? In what ways? Just before I started PRISM, my husband and I ate out a lot. I'd have lunch almost every day at the food court by my work, and I'd buy myself sweet snacks throughout the day. I'd often buy treats for our meals - taco salads, pizzas, etc. We'd go out on 'dates' frequently, and it became a bad and expensive habit.
2. How have you dealt with these influences the past 12 weeks? My husband has been incredibly supportive. He has helped me grocery shop, and has encouraged me to make better choices throughout. We rarely go out for meals, but when we do, he consults me first on where would be the most accommodating place for me to go - so I don't break the guidelines of the program.
3. What aspects of your relationships with others need to change as you think about continuing the lifestyle of the TRUE YOU? Definitely the eating out part, as well as the part where I overeat and binge on foods at my in-laws and parents' houses. I tend to be a social eater, so the more people there are at a gathering, the more I feel driven to eat more - especially the things I can't eat. I need to work on being content with the food on my plate - measuring out portions for myself and sticking to ONLY those portions, and not feeling that overwhelming pressure to eat.
PWLP: Week Twelve - Lesson One
Personal Evaluation
1. Compare your feelings about yourself today with those you had twelve weeks ago. Today I feel extremely confident, sexy, even. I feel closer to 'normal' than I ever have in my life. I feel like I have better understanding and self-awareness, and I feel like I have more control in my life than I did 12 weeks ago.
2. How do you feel knowing that you alone have the power to CHOOSE lasting TRANSFORMATION? It's a scary thought - because that means whether I make good or bad choices, the consequences of those choices are ones that I have to live with. It's also exciting though, because I've always been held back by the thought that the way I am is dictated by genetics and I'll never deviate from that pattern.
3. How have your changes in eating behavior and weight loss affected your family and close friends? I am getting more and more compliments, more questions about what I'm doing and how it works. My family has had to accommodate my 'weird' dietary choices, but they've been mostly supportive. They ask lots of questions to ensure that I can eat whatever they'll be serving. I think to others I am an inspiration.
4. Which has affected them more, the changes in your eating behaviors or the weight loss? In what ways? The changes in my eating behaviors is an every day struggle/challenge. It's not easy to eat the way I do, but it's definitely harder for people who don't eat the way I do to cook for me. This has created a lot of challenges for birthday parties and other family gatherings. Additionally, the changes in my weight seem to be affecting people on a more personal level. I can see that some people who compliment me or encourage me wanting to try what I'm doing because it's worked so well for me. That makes me think sometimes that they might be jealous or frustrated with their own situations.
1. Compare your feelings about yourself today with those you had twelve weeks ago. Today I feel extremely confident, sexy, even. I feel closer to 'normal' than I ever have in my life. I feel like I have better understanding and self-awareness, and I feel like I have more control in my life than I did 12 weeks ago.
2. How do you feel knowing that you alone have the power to CHOOSE lasting TRANSFORMATION? It's a scary thought - because that means whether I make good or bad choices, the consequences of those choices are ones that I have to live with. It's also exciting though, because I've always been held back by the thought that the way I am is dictated by genetics and I'll never deviate from that pattern.
3. How have your changes in eating behavior and weight loss affected your family and close friends? I am getting more and more compliments, more questions about what I'm doing and how it works. My family has had to accommodate my 'weird' dietary choices, but they've been mostly supportive. They ask lots of questions to ensure that I can eat whatever they'll be serving. I think to others I am an inspiration.
4. Which has affected them more, the changes in your eating behaviors or the weight loss? In what ways? The changes in my eating behaviors is an every day struggle/challenge. It's not easy to eat the way I do, but it's definitely harder for people who don't eat the way I do to cook for me. This has created a lot of challenges for birthday parties and other family gatherings. Additionally, the changes in my weight seem to be affecting people on a more personal level. I can see that some people who compliment me or encourage me wanting to try what I'm doing because it's worked so well for me. That makes me think sometimes that they might be jealous or frustrated with their own situations.
Thursday, May 9, 2013
PWLP: Week Eleven - Lesson Seven
Personal Evaluation
1. Which aspects of your journey have you found difficult to take "one day at a time"? Exercise, for one. I haven't been consistent in my efforts to exercise daily, and I tend to think about it in that "all-or-none" mentality. Either I go all the way and do all 30 minutes at the maximum level, or I don't do it at all. Additionally, I've found it hard to take the weight loss itself, one day at a time. I want to lose all of the weight right now - regardless of how I follow the guidelines or don't follow them. I feel frustrated and disappointed in myself when I don't see chages as quickly as I'd like, and I find it hard to visualize this as a daily progression, instead of immediate gratification.
2. How can you set daily goals in the areas you indicated above? I need to be exercising every day. I have begun to realize that more and more as I progress through PRISM. Any day that I 'take off' or slack off on, I tend to extrapolate to the entire week. I don't handle the inconsistency well, and it becomes difficult for me to stick to. Ideally, I'd like to be doing cardio exercises at least 5 minutes a day, at least 5 days out of the week. I think this is a reasonable goal, and once I start taking it seriously, I can progress my daily goals by resistance or time limit. Additionally, I need to set longer term goals with regards to my weight loss. Ideally, I should be losing 1-2 lbs a week, which means that I should have lost anywhere between 6 and 12 lbs by the end of one 6-week phase. I need to stay off of the scale until the end of the phase, and maintain my healthy lifestyle so as not to disrupt the balance I've created with my diet and exercise. When I weigh-in prematurely, I allow myself wiggle room in my diet and my exercise routines.
3. Have you ever found yourself abusing exercise to justify or compensate for overeating? How will you overcome this tendency as you move forward in your transformation process? In the past, I have abused exercise as an excuse to overeat or afford myself a "binge day" on the weekend. I've also considered exercise something that will 'buy' me my weight loss. I've never considered it a part of my daily lifestyle and it's caused me much grief and frustration. Currently, I try to make time for exercise, though it's not a natural addition to my life yet. I try to remain under my caloric limit for the day before exercise, so my exercising does not 'make up' for the calories I overate, etc.
1. Which aspects of your journey have you found difficult to take "one day at a time"? Exercise, for one. I haven't been consistent in my efforts to exercise daily, and I tend to think about it in that "all-or-none" mentality. Either I go all the way and do all 30 minutes at the maximum level, or I don't do it at all. Additionally, I've found it hard to take the weight loss itself, one day at a time. I want to lose all of the weight right now - regardless of how I follow the guidelines or don't follow them. I feel frustrated and disappointed in myself when I don't see chages as quickly as I'd like, and I find it hard to visualize this as a daily progression, instead of immediate gratification.
2. How can you set daily goals in the areas you indicated above? I need to be exercising every day. I have begun to realize that more and more as I progress through PRISM. Any day that I 'take off' or slack off on, I tend to extrapolate to the entire week. I don't handle the inconsistency well, and it becomes difficult for me to stick to. Ideally, I'd like to be doing cardio exercises at least 5 minutes a day, at least 5 days out of the week. I think this is a reasonable goal, and once I start taking it seriously, I can progress my daily goals by resistance or time limit. Additionally, I need to set longer term goals with regards to my weight loss. Ideally, I should be losing 1-2 lbs a week, which means that I should have lost anywhere between 6 and 12 lbs by the end of one 6-week phase. I need to stay off of the scale until the end of the phase, and maintain my healthy lifestyle so as not to disrupt the balance I've created with my diet and exercise. When I weigh-in prematurely, I allow myself wiggle room in my diet and my exercise routines.
3. Have you ever found yourself abusing exercise to justify or compensate for overeating? How will you overcome this tendency as you move forward in your transformation process? In the past, I have abused exercise as an excuse to overeat or afford myself a "binge day" on the weekend. I've also considered exercise something that will 'buy' me my weight loss. I've never considered it a part of my daily lifestyle and it's caused me much grief and frustration. Currently, I try to make time for exercise, though it's not a natural addition to my life yet. I try to remain under my caloric limit for the day before exercise, so my exercising does not 'make up' for the calories I overate, etc.
Wednesday, May 8, 2013
PWLP: Week Eleven - Lesson Six
Personal Evaluation
1. In what ways has lack of physical activity together with low caloric intake affected your past weight loss efforts? Physical activity was usually always the thing that blew my diets. I exercised too much and I felt like I always had to "one-up" myself or go for an extra five minutes or five calories. I felt like I had to finish 30 min/day every day, and if I missed it one day, I was screwed for the rest of the week. Usually after feeling so frustrated and disappointed in myself, I'd just throw in the towel in general...
2. How do you feel about the awareness and understanding you have received today? Are you motivated to begin a regular exercise program? Why or why not? Yes, today's lesson was very helpful. I feel like I need to be more serious about my exercising routine. At the moment, I'm too relaxed about it, and it's really not getting me anywhere. I really want to be exercising at least 5 days a week, if not more. I'm thinking it might be helpful for me to be doing an 'every other day' program, where I do cardio exercises M, W, F, Su, and pilates/strengthening T, Th, and Sa. I really want to be active and healthy - I want to exercise my heart and muscles, and feel the desire to exercise instead of making it a chore.
1. In what ways has lack of physical activity together with low caloric intake affected your past weight loss efforts? Physical activity was usually always the thing that blew my diets. I exercised too much and I felt like I always had to "one-up" myself or go for an extra five minutes or five calories. I felt like I had to finish 30 min/day every day, and if I missed it one day, I was screwed for the rest of the week. Usually after feeling so frustrated and disappointed in myself, I'd just throw in the towel in general...
2. How do you feel about the awareness and understanding you have received today? Are you motivated to begin a regular exercise program? Why or why not? Yes, today's lesson was very helpful. I feel like I need to be more serious about my exercising routine. At the moment, I'm too relaxed about it, and it's really not getting me anywhere. I really want to be exercising at least 5 days a week, if not more. I'm thinking it might be helpful for me to be doing an 'every other day' program, where I do cardio exercises M, W, F, Su, and pilates/strengthening T, Th, and Sa. I really want to be active and healthy - I want to exercise my heart and muscles, and feel the desire to exercise instead of making it a chore.
PWLP: Week Eleven - Lesson Five
Personal Evaluation
1. Did you ever consider how your metabolism affected your past weight loss efforts? If so, how? Sometimes I wondered if I was just born with a crappy metabolism, and then other times, I figured my crappy metabolism was a function of my PCOS. I never figured that severely restricting caloric intake, as well as skipping breakfast, really mattered in the grand scheme of things.
2. Have you ever thought of exercise as a "peacemaker" between you and food? How do you feel about this concept? No, I have never considered exercises as a "peacemaker" between me and my food. I think this is a really interesting concept. Before today, I always considered exercise as essential to weight loss. I wanted to think of it as something that my body needed daily, but I never really clung to that mentality. On that note, this "peacemaker" mentality allows me to see exercise as essential to my overall well-being and functioning.
3. Do you feel you could ever become compulsive or abusive with exercise? If so, how can you guard yourself against it? I'm not sure if I could become compulsive or abusive with exercise. It really hasn't become something I 'love' or 'yearn' to do on a regular basis, I guess I would have to cross that bridge if I ever get there.
4. What kind of balance would you like to achieve between your eating behavior and body size? I would like to have controlled eating habits in general. I'd like to go to someone's house and have a respectable portion of snacks - I would like to have one serving instead of fifty. I would like the controlled way I consume food, to be a reflection of my body size - both being small.
5. What fears do you have today about your ability to maintain that balance? I fear that a lot. I fear that I'm just destined to have an abusive relationship with food and that as soon as I finish PRISM, I'll go back to my horrible ways and lose all self-control and gain the weight back.
6. How can exercise help ease those fears? How does that make you feel? I suppose exercise allows me to make up for bad decisions or not as ideal decisions as I would like to make. It keeps my body processing those things that my body isn't really 'gung ho' to be consuming. I think that exercise makes me feel better about myself in general, and allows me to be more confident in my success...
1. Did you ever consider how your metabolism affected your past weight loss efforts? If so, how? Sometimes I wondered if I was just born with a crappy metabolism, and then other times, I figured my crappy metabolism was a function of my PCOS. I never figured that severely restricting caloric intake, as well as skipping breakfast, really mattered in the grand scheme of things.
2. Have you ever thought of exercise as a "peacemaker" between you and food? How do you feel about this concept? No, I have never considered exercises as a "peacemaker" between me and my food. I think this is a really interesting concept. Before today, I always considered exercise as essential to weight loss. I wanted to think of it as something that my body needed daily, but I never really clung to that mentality. On that note, this "peacemaker" mentality allows me to see exercise as essential to my overall well-being and functioning.
3. Do you feel you could ever become compulsive or abusive with exercise? If so, how can you guard yourself against it? I'm not sure if I could become compulsive or abusive with exercise. It really hasn't become something I 'love' or 'yearn' to do on a regular basis, I guess I would have to cross that bridge if I ever get there.
4. What kind of balance would you like to achieve between your eating behavior and body size? I would like to have controlled eating habits in general. I'd like to go to someone's house and have a respectable portion of snacks - I would like to have one serving instead of fifty. I would like the controlled way I consume food, to be a reflection of my body size - both being small.
5. What fears do you have today about your ability to maintain that balance? I fear that a lot. I fear that I'm just destined to have an abusive relationship with food and that as soon as I finish PRISM, I'll go back to my horrible ways and lose all self-control and gain the weight back.
6. How can exercise help ease those fears? How does that make you feel? I suppose exercise allows me to make up for bad decisions or not as ideal decisions as I would like to make. It keeps my body processing those things that my body isn't really 'gung ho' to be consuming. I think that exercise makes me feel better about myself in general, and allows me to be more confident in my success...
Monday, May 6, 2013
PWLP: Week Eleven - Lesson Four
Personal Evaluation
1. How many times have you felt "full" since you began the program? I don't feel "full" very often, but I have felt overstuffed a few times - those times were days where I cheated and went over on calories or accidentally (or intentionally) ate something that I shouldn't have.
2. Did you ever look at your TRUE YOU mirror or your "right weight" scale when you felt "full"? Was your attitude different than other times you looked at the mirror or scale? If so, how? No, I haven't done that.
3. When you get up from a meal and you are not quite "satisfied," how do you feel? How does your feeling differ when you get up from a meal feeling "full"? When I leave a meal feeling satisfied, I feel disappointed. I feel like I'm getting jipped out of a good experience - everyone else gets to eat as much as they want, and they all seem to be happy afterwards, but I stopped early and was restricted in the foods I ate, and I just feel "okay." Later, however, when everyone's sitting around moaning about how they ate too much, I feel happy because I know that I did the right thing, even if it wasn't easy or didn't feel "right" in the moment. When I leave a meal feeling "full," I feel like I overindulged. I feel heavy and gross, and I feel disappointed and frustrated in myself for eating more than I should have, or needed.
1. How many times have you felt "full" since you began the program? I don't feel "full" very often, but I have felt overstuffed a few times - those times were days where I cheated and went over on calories or accidentally (or intentionally) ate something that I shouldn't have.
2. Did you ever look at your TRUE YOU mirror or your "right weight" scale when you felt "full"? Was your attitude different than other times you looked at the mirror or scale? If so, how? No, I haven't done that.
3. When you get up from a meal and you are not quite "satisfied," how do you feel? How does your feeling differ when you get up from a meal feeling "full"? When I leave a meal feeling satisfied, I feel disappointed. I feel like I'm getting jipped out of a good experience - everyone else gets to eat as much as they want, and they all seem to be happy afterwards, but I stopped early and was restricted in the foods I ate, and I just feel "okay." Later, however, when everyone's sitting around moaning about how they ate too much, I feel happy because I know that I did the right thing, even if it wasn't easy or didn't feel "right" in the moment. When I leave a meal feeling "full," I feel like I overindulged. I feel heavy and gross, and I feel disappointed and frustrated in myself for eating more than I should have, or needed.
PWLP: Week Eleven - Lesson Three
Personal Evaluation
1. What experiences have been most helpful to you in developing attitudes for lifetime freedom from unhealthy eating behaviors? Having a list of "bad foods" has really helped me maintain this lifestyle and see how my life can be without eating added sugars and refined flours. Additionally, calorie counting and food journalling has really freed me to understand food and my cravings as well as allowing me to understand what I eat and how I feel after I eat it.
2. Do you still feel unsure of your ability to be free? What causes you to doubt your ability to succeed? I'm worried about the strength of my addiction to foods, as well as my lack of self control. I don't want to fall into these patterns again and I worry that once I'm outside of the program guidelines, that I won't be able to maintain this lifestyle and I'll fall back into the easiness that unhealthy eating brings.
3. What positive attitudes can you develop to replace your doubts and insecurities? I can adopt the mentality that I am a confident and successful person. I'm not going to come all this way only to throw it away for my old habits. This is a lifestyle I will maintain because it's working for me and because I enjoy it. I don't need to worry about going back to my old ways, because I've created new attitudes and behaviors that support my new lifestyle. There is no turning back.
1. What experiences have been most helpful to you in developing attitudes for lifetime freedom from unhealthy eating behaviors? Having a list of "bad foods" has really helped me maintain this lifestyle and see how my life can be without eating added sugars and refined flours. Additionally, calorie counting and food journalling has really freed me to understand food and my cravings as well as allowing me to understand what I eat and how I feel after I eat it.
2. Do you still feel unsure of your ability to be free? What causes you to doubt your ability to succeed? I'm worried about the strength of my addiction to foods, as well as my lack of self control. I don't want to fall into these patterns again and I worry that once I'm outside of the program guidelines, that I won't be able to maintain this lifestyle and I'll fall back into the easiness that unhealthy eating brings.
3. What positive attitudes can you develop to replace your doubts and insecurities? I can adopt the mentality that I am a confident and successful person. I'm not going to come all this way only to throw it away for my old habits. This is a lifestyle I will maintain because it's working for me and because I enjoy it. I don't need to worry about going back to my old ways, because I've created new attitudes and behaviors that support my new lifestyle. There is no turning back.
PWLP: Week Eleven - Lesson Two
Personal Evaluation
1. Webster defines the word, "hope" as follows: "a desire of some good, accompanied with at least a slight expectation of obtaining it." What are your personal "hopes," desires and expectations today? I hope to continue on my journey with full commitment and adherence. I don't want to fall away from these guidelines that have brought me so far. I want to love to exercise and commit to it every day. I want to see my extra pounds melt off and see my future as much more tangible and obtainable.
2. How do your new attitudes and actions support your hopes, desires and expectations? The way I'm living my life is a testament to my new attitudes and actions. Everything is intertwined - I live my life in a way that supports my dreams, and my dreams fuel me to continue on this path.
3. How will the rest of your life be affected when you realize your hopes, desires and expectations? This question confuses me...
1. Webster defines the word, "hope" as follows: "a desire of some good, accompanied with at least a slight expectation of obtaining it." What are your personal "hopes," desires and expectations today? I hope to continue on my journey with full commitment and adherence. I don't want to fall away from these guidelines that have brought me so far. I want to love to exercise and commit to it every day. I want to see my extra pounds melt off and see my future as much more tangible and obtainable.
2. How do your new attitudes and actions support your hopes, desires and expectations? The way I'm living my life is a testament to my new attitudes and actions. Everything is intertwined - I live my life in a way that supports my dreams, and my dreams fuel me to continue on this path.
3. How will the rest of your life be affected when you realize your hopes, desires and expectations? This question confuses me...
PWLP: Week Eleven - Lesson One
Personal Evaluation
1. Which program guidelines, if any, are you struggling with? I am struggling with staying at exactly 1200 calories/day. I often go over, sometimes even over 1300 calories/day. I am also struggling with saying my affirmations several times a day.
2. Why do you think you are struggling with these guidelines? If you are not struggling, what do you think is helping you maintain your commitment to the program guidelines? I am not really sure why I'm struggling with these guidelines... Maybe sometimes I think I'm too good for the guidelines, and I think I can control myself without them...
3. What is the most significant change you are experiencing during this phase of the program? I am not experiencing cravings for sweets anymore. In fact, I'm almost disgusted by them. I am experiencing a lot of changes in my body - my clothes aren't fitting anymore and I have to buy new clothes constantly to accommodate my changing body.
4. What are some changes you still look forward to making? I look forward to losing more weight and getting under 200 lbs. I look forward to being a pant size or two smaller, and for my arm 'flab' to start shrinking. I look forward to having collarbones.
5. Will these changes take place if you fail to take the program guidelines seriously? How does that make you feel? I know that these changes will take longer, if not halt entirely, if I don't take the program guidelines seriously. I know that I won't reap the benefits of the program if I'm stretching the guidelines to accommodate my cheating.
6. How will your commitment to complete your journey impact your health and the quality of the rest of your life? I will have a great rest of my life and my health will sky rocket. It's already improving day-by-day, I cannot imagine where my health and quality of life will be by this time next year!!
1. Which program guidelines, if any, are you struggling with? I am struggling with staying at exactly 1200 calories/day. I often go over, sometimes even over 1300 calories/day. I am also struggling with saying my affirmations several times a day.
2. Why do you think you are struggling with these guidelines? If you are not struggling, what do you think is helping you maintain your commitment to the program guidelines? I am not really sure why I'm struggling with these guidelines... Maybe sometimes I think I'm too good for the guidelines, and I think I can control myself without them...
3. What is the most significant change you are experiencing during this phase of the program? I am not experiencing cravings for sweets anymore. In fact, I'm almost disgusted by them. I am experiencing a lot of changes in my body - my clothes aren't fitting anymore and I have to buy new clothes constantly to accommodate my changing body.
4. What are some changes you still look forward to making? I look forward to losing more weight and getting under 200 lbs. I look forward to being a pant size or two smaller, and for my arm 'flab' to start shrinking. I look forward to having collarbones.
5. Will these changes take place if you fail to take the program guidelines seriously? How does that make you feel? I know that these changes will take longer, if not halt entirely, if I don't take the program guidelines seriously. I know that I won't reap the benefits of the program if I'm stretching the guidelines to accommodate my cheating.
6. How will your commitment to complete your journey impact your health and the quality of the rest of your life? I will have a great rest of my life and my health will sky rocket. It's already improving day-by-day, I cannot imagine where my health and quality of life will be by this time next year!!
Wednesday, May 1, 2013
Daily Diary: May 1, 2013
Less frustrated with myself today. I ate more than I should have, but I exercised (strengthening and cardio), and took on a new exercise challenge! I'm going to do the 30-Day Ab Challenge... by the end you're supposed to be doing 125 situps, 200 crunches, 65 leg raises, and a 2 minute plank. Yikes! I can't imagine getting there... but I can't wait to try.
Today, I had an interesting exchange with Agnes. While making some charts for the next day, Agnes came out of her office and asked me, "So Miss Rebecca, how much weight have you lost so far?!" and I responded that I'd lost about 50 lbs to date. She was quite shocked and asked me how much further I had to go to reach my goal - I told her that I wanted to lose another 50 lbs, because I started off at 280 lbs, and had a lot to lose to get where I wanted to be at. The exchange made me incredibly confident and happy, because it's really hard to know if you're in Agnes' good books or not. Additionally, I didn't realize that she noticed anything about me - so I felt super pumped and on cloud nine with her observations.
I'm pondering whether or not to weigh in on Friday morning. I know I want to find out if I've made it to the 50 lb mark, but I'm not sure if I'll have lost anything, being as though I haven't been under my calories at all this week. Still, I'm wondering if it isn't worth trying - just to document my progress as the weeks go by... or maybe I'm just trying to use it as a crutch, instead of focusing on where I'm headed and how to get there.
I emailed Jess today, asking for tips and advice on living a healthier lifestyle. I know that she's super fit and active, and I'd love any suggestions she might have for upping the ante in my life at the moment. I think I'm doing a pretty good job, but I definitely want to have goals for myself and keep progressing in my fitness levels. I don't want to get bored with my routines or give in to routines... I want to progress and keep trying to get stronger, leaner, more toned, and healthier! Here's hoping I took a step in the right direction...
I also purchased some B-50 Complex vitamins today. I know the PRISM program recommends that you be taking them right from the start, but I definitely put them off because I didn't think I needed them. In hindsight, I think that it might have been foolish to put off taking them. They're supposed to help with metabolizing carbs, proteins, and fats, and turning them into energy. I'm hoping that I don't have any weird reactions with them, but rather that they really help me notice an improvement in my mood and in the way I metabolize the foods that I eat. *Fingers crossed*
Today, I had an interesting exchange with Agnes. While making some charts for the next day, Agnes came out of her office and asked me, "So Miss Rebecca, how much weight have you lost so far?!" and I responded that I'd lost about 50 lbs to date. She was quite shocked and asked me how much further I had to go to reach my goal - I told her that I wanted to lose another 50 lbs, because I started off at 280 lbs, and had a lot to lose to get where I wanted to be at. The exchange made me incredibly confident and happy, because it's really hard to know if you're in Agnes' good books or not. Additionally, I didn't realize that she noticed anything about me - so I felt super pumped and on cloud nine with her observations.
I'm pondering whether or not to weigh in on Friday morning. I know I want to find out if I've made it to the 50 lb mark, but I'm not sure if I'll have lost anything, being as though I haven't been under my calories at all this week. Still, I'm wondering if it isn't worth trying - just to document my progress as the weeks go by... or maybe I'm just trying to use it as a crutch, instead of focusing on where I'm headed and how to get there.
I emailed Jess today, asking for tips and advice on living a healthier lifestyle. I know that she's super fit and active, and I'd love any suggestions she might have for upping the ante in my life at the moment. I think I'm doing a pretty good job, but I definitely want to have goals for myself and keep progressing in my fitness levels. I don't want to get bored with my routines or give in to routines... I want to progress and keep trying to get stronger, leaner, more toned, and healthier! Here's hoping I took a step in the right direction...
I also purchased some B-50 Complex vitamins today. I know the PRISM program recommends that you be taking them right from the start, but I definitely put them off because I didn't think I needed them. In hindsight, I think that it might have been foolish to put off taking them. They're supposed to help with metabolizing carbs, proteins, and fats, and turning them into energy. I'm hoping that I don't have any weird reactions with them, but rather that they really help me notice an improvement in my mood and in the way I metabolize the foods that I eat. *Fingers crossed*
PWLP: Week Ten - Lesson Six
Personal Evaluation
1. What are some types of foods you eat more than four times per week on the program? I eat A LOT of apples and bananas and grapes and watermelon on the program - I have several every day. I also eat rice cakes every day, and cheese in some form or another. I also eat peanut butter every day. Before, when I started the program, I ate several of my banana/oatmeal/peanut butter/vanilla cookies every day - I realized that it was an unhealthy relationship and stopped eating them for a week or two.
2. How are these foods related in taste and/or texture to your "old favorites"? Quite honestly, these foods don't really resemble anything I used to eat. I used to abuse foods all the time, and these foods I have a healthy relationship with. I love eating them because they taste good and make me feel rejuvenated. The foods I used to eat made me feel heavy and sluggish.
3. Think of the foods you misused on a regular basis before you began the program. How was your attitude toward that food similar to your attitude toward the foods you identified in question one? With my old favorites, I used them as emotional cushions. They filled the voids when other things couldn't. They cheered me up when I felt sad, and gave me a pat on the back when I felt good.
4. In what ways do you need to adjust your attitude about any of the foods you listed in question one? How does that make you feel? I need to realize that food is not my 'friend,' that it's something to nourish my body, but not something to use when I feel good or bad or sad. It makes me feel frustrated that I let this get that far, but beside that I know that I feel confident in the way I'm growing and learning....
5. What will that change in attitude mean as you continue on as the TRUE YOU? How long will the benefits last? If I maintain a mentality that food is for nourishment and is not my friend, the benefits will last forever. It will mean unlimited success and happiness as I continue on my journey to the true me.
1. What are some types of foods you eat more than four times per week on the program? I eat A LOT of apples and bananas and grapes and watermelon on the program - I have several every day. I also eat rice cakes every day, and cheese in some form or another. I also eat peanut butter every day. Before, when I started the program, I ate several of my banana/oatmeal/peanut butter/vanilla cookies every day - I realized that it was an unhealthy relationship and stopped eating them for a week or two.
2. How are these foods related in taste and/or texture to your "old favorites"? Quite honestly, these foods don't really resemble anything I used to eat. I used to abuse foods all the time, and these foods I have a healthy relationship with. I love eating them because they taste good and make me feel rejuvenated. The foods I used to eat made me feel heavy and sluggish.
3. Think of the foods you misused on a regular basis before you began the program. How was your attitude toward that food similar to your attitude toward the foods you identified in question one? With my old favorites, I used them as emotional cushions. They filled the voids when other things couldn't. They cheered me up when I felt sad, and gave me a pat on the back when I felt good.
4. In what ways do you need to adjust your attitude about any of the foods you listed in question one? How does that make you feel? I need to realize that food is not my 'friend,' that it's something to nourish my body, but not something to use when I feel good or bad or sad. It makes me feel frustrated that I let this get that far, but beside that I know that I feel confident in the way I'm growing and learning....
5. What will that change in attitude mean as you continue on as the TRUE YOU? How long will the benefits last? If I maintain a mentality that food is for nourishment and is not my friend, the benefits will last forever. It will mean unlimited success and happiness as I continue on my journey to the true me.
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