50 things to do instead of snacking
Apr 03, 2009
1. Imagine the new healthier you
2. Walk around the block
3. Call a friend
4. Make a list of your Top Ten Reasons to Lose Weight
5. Make a To Do list
6. Turn on music and dance
7. Jot a thank you note to someone
8. Go to bed early or take a nap
9. Read a book
10. Blog or journal
11. Give yourself a manicure or pedicure
12. Plan a healthy meal for your family
13. Surf the Internet
14. Finish an unfinished project
15. Walk your dog, pet your cat, feed your fish
16. Brush your teeth
17. Balance your checkbook
18. Say a prayer
19. Chop veggies to keep on hand
20. Give a massage
21. Clean out a junk drawer
22. Play a game with your kids
23. Try a new route on your walk
24. Drink a glass of water
25. Kiss someone
26. Try on some of your clothes
27. Look at old pictures
28. Rent a video
29. Wash your car
30. Take a hot, soothing bath
31. Update your calendar
32. Work in your yard
33. Start your holiday shopping list
34. Count your blessings
35. Write a letter
36. Fold some laundry
37. Check your e-mail
38. Give your dog a bath
39. Send a birthday card
41. Hug someone
42. Rearrange some furniture
43. Light a fire or some candles
44. Put your pictures in an album
45. Plan a trip (real or imaginary)
46. Straighten a closet
47. Clean out a files
48. Visit a friend
49. Clean out your trunk
50. Do something nice for someone
I found this on WorldAccordingToEggface blog and thought it may be handy to have. Thanks Michelle.
Seen my WLS Surgeon
Mar 18, 2009
I can say I am having an interesting week.
I had an appt with my WLS surgeon yesterday, actually not the surgeon who did my surgery, but another doc at the hospital. . Very good converstation with my nut, it was worth taking the day off from work.
I have been on a stall for over a year now. Yesterday was shake my world up a bit day.
Things I have learned:
I was eating too many calories - I was doing 1300-1400 daily. They want me at 900-1200.
I was eating too much protien - 100-120 grams - They want 70-79
Limit my consumption of Nuts to once a week. They were generally my afternoon snack - love almonds.
Remove protien bars from diet unless it is extremely essential - I have to miss a major meal to have a protien bar, and they don't want it more than once a week.
Try to reduce the number of simple carbs. This is tough living with a bread and potato family.
My labs look good except my iron is low, so I have to increase that for a while, even if it means I have to take a colace with it daily.
She set my schedule for calories as follows:
Breakfast - 200
Snack - 100
Lunch - 300
snack - 100
Supper - 300
Snack - 100 - she would like me to skip this snack, but for blood sugar reasons, I am keeping it.
So today is a new day to get on track and stay there. I had to laugh at his comment about my stall - you haven't stalled, you have lost 10 pounds in the last 8 months. It was a good day.
Actually, the discussion with my hubby after I got home was even better. He feels responsible for me not being at goal yet. He told me that I do try hard, but him and his mom, who lives with us, sabbatoge me greatly. He said that I am too nice of a person to them. I need to be harder and keep telling them that we need to cut back on potatoes and bread in our house, along with the constant flow of treats that are around. His mom is a huge snacker. She went and bought 7 bags of Easter candy last week, and it lays on the kitchen table for snacking. They are both diabetic and shouldn't have it. Her philospophy is that she is 85 and she doesn't have alot of time left, so she is going to eat candy and enjoy herself. Along with snack cakes, coffee cakes, cookies, etc, I think you get the point. We are going to work on meal plans on the weekend, and he said he was going to stick to them. I can only hope. Willing to make the effort if he is going to support it.
SHHHHH......... I think I might have broken my plateau
Mar 16, 2009
What have I done differently? I stopped eating on schedule and listen to my body .
Last year in January, I had 25 doses of radiation for skin cancer treatment. At that point in time, I was eating about 60-70 grams of protien and roughly 800 calories. My oncologist insisted that I double my protien and calorie intake. I also started dealing with low blood pressure, so the docs wanted me eating every 2-3 hours. I have been at a standstill since.
Was it the increase in calories & protien?
Was it the low blood sugar and eating every 2-3 hours?
Was it the nurse yelling at me for losing 6 pounds one week?
I won't officially say my plateau is broken until I see what the sales say next week.
Great Recipe for Life
Feb 19, 2009
A GREAT RECIPE...
1. Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate anti-depressant.
2. Sit in silence for at least 10 minutes each day. Talk to the God of your understanding about what is going on in your life.
3. When you wake up in the morning complete the following statement, 'My purpose is to __________ today. I am thankful for______________'
4. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
5. Drink green tea and plenty of water. Eat blueberries, wild Alaskan salmon, broccoli, almonds & walnuts.
6. Try to make at least three people smile each day.
7. Don't waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
8. Eat breakfast like a king, lunch like a prince and dinner like a college kid with a maxed out charge card.
9. Life isn't fair, but it's still good.
10. Life is too short to waste time hating anyone.
11. Don't take yourself so seriously. No one else does.
12. You are not so important that you have to win every argument. Agree to disagree.
13. Make peace with your past so it won't spoil the present.
14. Don't compare your life to others. You have no idea what their journey is all about.
15. No one is in charge of your happiness except you.
16. Frame every so-called disaster with these words: 'In five years, will this matter?'
17. Forgive everyone for everything.
18. What other people think of you is none of your business.
19. GOD heals everything - but you have to ask Him.
20. However good or bad a situation is, it will change.
21. Your job won't take care of you when you are sick. Your friends will. Stay in touch!!!
22. Envy is a waste of time. You already have all you need.
23. Each night before you go to bed complete the following statements: I am thankful for __________.
Today I accomplished _________.
24. Remember that you are too blessed to be stressed.
25. When you are feeling down, start listing your many blessings. You'll be smiling before you know it.
2009 goals - Week 4 - back on track
Feb 12, 2009
My results for the week are:
Supplements - 4/7 - achieved 7/7. I found a pill keeper that travels well with me to work and back.
Exercise - 3/7 - achieved. The weather out being nicer helped. Walking outside Monday and Tuesday re-energized me.
Meal planning - 7/7 - achieved. This is very important for me. It helps keep my hubby on track also.
Goodwill - 1 bag - achieved. Got part way through a second. Spring is coming.
Food Journal and water intake. I didn't put a goal down because I have been doing 7/7 for the last 3 weeks. I completed that again this week.
Other things I accomplished is getting my appt set at Barix. One reason my food journal is important. I want them to review it and see what they can do to help me get the scale moving again.
I got my blood work done for my March 5 appt at Barix. Actually had the lab fax me a copy of it. My iron is low, but it generally is on the lower side, but having a cycle twice a month doesn't help. I guess I will see what they say.
I prepared a schedule of my medical problems since my surgery in 6/07. I am reviewing it with my doc on Monday along with my bloodwork prior to me going to Barix. I want to make sure we are all on the same page.
My goals for next week are about the same as they are this week.
Suppliements 5/7 days
Exercise - 4/7 days - lets pray for nice days
Meal planning 7/7
Goodwill 1 bag dropped off
Time for me - 4 days 1 hour per day.
Keep up my food journal and water intake.
I have been having headaches for the last week. My doc changed my Birth Control Pill, and its major side affects are headaches. She thinks they will go away in a few says. Let's hope so.
Til next week.
I have given up my 2nd cup of morning coffee for.........
Feb 05, 2009
This is the first hot beverage I have made with protien powder except for my non-flavored protien coffee that I really really enjoy.
So I have changed up my morning routine a bit, maybe it will shake things up a bit.
Week Three Goals - Borderline
Feb 05, 2009
Food journal 5/7 days - accomplished 7/7
Water 7/7 days - accomplished
Suppliments - 6/7 days - not sure why, but only met half of that.
Meal planning - 5/7 days - accomplished 7/7 days
Exercize - 4/7 days - I got 2/7 days. Still working on this.
One thing I did get accomplished not on my list is an appt with Barix (March 5). I am going back one more time, and see what happens. If I don't get any better results from them that I did the last time, it will be my last trip down. Then I will have to decide if I just want to follow up with my GP or find another surgeon to do follow up. So between now and then, I need to get my blood work done, and get an appt with my GP so I have all my ducks in a row.
So, I generally base my reward on completion of my goals. so with 3/5 totally completed and 2/5 partially completed, I have to partially penalize myself. So my penaltiy was to spend 2 hours in the basement cleaning up 60 years of crap stored by my inlaws. So Sunday I will spend the time in the basement bagging up crap to haul to the dumpster at work on Monday.
PIck my self up and dust myself off and lets get to work on next week.
Journal and water intake is important, but I am going to put them on the back burner this week. I really need to get the exercise going and suppliments. I am going to lower my bar a bit for those items this week. So here we go.........
Suppliments 4/7 days - have set them up in containers ready to put in my purse every morning
Exercize - 3/7 days - I am thinking about doing curves to get back into things. I need to check with my sister to see if she still has 2 week free passes.
Planning Meals - 6/7 days - I am finding that this falls hand in hand with journaling. My hubby may not like my choices, but it has to be done.
1 bag of clothing to goodwill this week. My son is growing out of his clothes big time. At 5 years old, he is wearing a size 8 because he needs the length in the legs.
Journal and water 7/7 days.
Here is to getting my suppliments in this week.
Things are feeling different
Jan 31, 2009
So even though the scale is not moving, I am seeing improvements for the first time in a year. I feel good today. Gives me encouragement today when we go out to eat, not to over do it.
Score one for Pam!
Week 2 Goals - Accomplished
Jan 27, 2009
I actually wasn't sure on how I did this week, I haven't been checking my goal sheet nightly as I did last week. I pulled up fitday to review my food journal, and I have been tracking, but not on my log sheet.
So here we go:
This weeks goals
Journal Food - 5/7 days - completed
Water - 7/7 days - completed
Suppliments - 6/7 days completed
exercize - 4/7 days completed
Meal planning - 5/7 days completed.
I need to be more diligent on my exercize. I need to get my walking back up to speed. I need to make myself get off my butt and out of my office chair and walk the mall on my lunch.
So now to set some new goals for 1/29-2/4/09
Journal food - 5/7 days
Suppliments - 6/7 days
Walking at lunch - 3/5 days - 2 miles 4 laps of mall
Meal Planning - 5/7 days
Me time - 1 hour - 3 times week.
I have gotten back into my water habit, so I am taking it off my goals for the week. I am proud of myself for that. I am back to craving the extra fluids. It is all about listening to my body, and what it is telling me. I have noticed one thing, I am getting about 96 oz of water in a day, I find myself craving salty foods. Generally this would have led me to chips or popcorn. I bought some Jerky when shopping, and I find that if I have an oz or so in the evening, it keeps me level, and gives me a good protien snack before bed. It has also kept my morning blood sugar levels more stable.
I have not gotten on the scale since it told me I gained 14 pounds last friday. I need to buy a new one, or buy the expensive replacement batteries for this one. Still pondering that.
Until next week.
Week 1 Goals - accomplished
Jan 22, 2009
I accomplished all 4 of my goals at least 5 out of 7 days. I get to reward myself and having a pedicure on my lunch. My son told me to paint my toe nails green, since no one will see them, I might just to it for kicks and giggles.
My goals for this week 1/22-1/28/09 are:
Journal food - 5/7 days (my weekends are hard, since I am not in front of the computer all day - I am working on ways.)
64 oz water - 7/7 days
Suppliments - 6/7 days
Exercize - 4/7 days
My niece wanted a Bender Ball. She found where she could order them almost at a 2 for 1 price. So I went in halfs with her. I looked at it last night, and thought what the heck. I have it might was well try it out. I will say it works. My abs and accross my lower back are tender today. I keep telling myself, small steps. I will get there.