Wrapping Up the May Challenge

As I have said a few times in the past weeks, I am part of a challenge in my health coach's facebook group.  Each day had a theme and every week included a weigh in, complete with a picture of my feet on the scale that had to be posted to the group.  Talk about an accountability check...

Today was the last day of the challenge.  I went into this week leary of what my final scale number would be, as I'm feeling bloated and exhausted from my cycle - but decided to set my head right.  I have been on track all month and have been doing great.  The daily themes have kept me focused on my goals, choices and making sure I am doing everything I need to be successful in creating and maintaining a healthy lifestyle and weight.  This even included a rest day on Sundays.

Lynn, my incredible health coach, posted the following today:

“As we draw to the end of this competition I wanted to say that I am proud of each and everyone of you group wide. The support, the team spirit have all been phenomenal. I have seen real changes in you, changes that I am sure will last and shine through in your new lifestyle. This is such a great place to come to, first thing in the morning, in the evening, or even throughout the day. 

One of the keys to success is to surround yourself with others who have the same goals as you do. I believe we have accomplished that. How many of you are now aware of your daily steps? How many of you have increased your amount of water? Learned new tips or recipes? What is your take away from this last competition and what would you like to see as we move forward? 

You are all winners, welcome to your new lifestyle :)”

From others on the team I have gained some new perspective on my journey – whether it be about taking one day and one meal at a time or appreciating each day as a step in the right direction.  I have found new ideas for food and have even incorporated a few of them into my menu. 

As I move forward, I’m continuing to pay closer attention to my total steps for the day and not just taking time for a walk, run or bike ride.  I make an effort to have more steps in each day.  My water consumption continues to be high – but now I’m focusing on shaking that up a bit while still staying in the guidelines of the program.  I’ve been trying some different fruits and vegetables in my water and have a system going at home for this. 

Overall, this past month has really helped me examine why I am on this journey and what I hope to gain from it.  Of course I’m happy to see the scale reflect my hard work, but how I feel and how I carry myself is a reward that a number on the scale can’t do on its own.

Now, onto new adventures in the month of June. 

Go get ‘em, tigers!

Tuesday's Habits of Health Discussion

Habits of Health Discussion Day

Really give this some thought, don't just give answers. 

We all had unhealthy habits prior to our lifestyle change and while you are going through this journey now is a great time to reflect on those old habits. There are habits that are triggers.  There are instances like holidays that are triggers. When you find yourself in a situation that you know is a trigger for you- how will you handle it? What will your action be?

Triggers for me include my parents’ house.  Oh, there is usually an awful lot of good stuff hanging out there just waiting to be devoured.  Sometimes it’s fresh bakery on the counter.  Other days, it’s mom’s brownies.  Sometimes, it’s hiding in the refrigerator.  There is always SOMETHING there that is not on my plan and calls my name as soon as I turn the corner.

Since I am at their house at least once a week, I needed a battle plan.  First, I’ve communicated that this is a problem area for me.  Also, I come prepared.  I bring my water bottle, whatever food I’ll need for my time there and reinforcements – just in case I’m there longer or am ready to cave.  These two actions have made a world of difference in my ability to survive time at mom & dad’s while maintaining positive choices.

I admit, there are times I make a choice that isn’t in keeping 100% on plan.   When this happens, I grab the water bottle, log the decision and keep on moving forward.

This can happen when I am at a friend’s or even at work.  Temptations are all around.  I always have a few meals on hand and my water bottle – it’s my equivalent of the baby’s blanket.  It gets me through.

I’ve come a long way in avoiding temptations in the past nine months.  I can go past the neighborhood custard stand without needing to stop for a sundae.  I can go out to dinner and not have an appetizer, dinner, bread and a dessert.  I can go out with friends and skip the glass of wine or bloody mary at brunch.  These are all victories in my journey to a healthier me – and each one results in a happier me.

Go get ‘em, tigers!

Today's Habits of Health Discussion

Today’s Habits of Health Discussion

Habits of Health Recap

What have you learned ?

This month’s experience of sticking our toes in and starting to get a taste for Dr. A.’s Habits of Health has helped me to take the time to focus on my goals and why I am on this journey. 

It is easy to say, “I want to lose weight.” It is a completely different thing to sit down and imagine a different life for myself – one at a healthy weight that includes a consistent involvement with physical activity…not just when the weather is cooperative – I am in Wisconsin, after all.

The act of sitting down, reflecting on my life, my health, my choices and planning for things to be different is so much more than ordering my Medifast meals from Take Shapefor Life and eating five of those a day plus preparing a Lean & Green.  Planning to be successful, navigating roadblocks and pot holes along the way, choosing to stay on plan, accepting slips and moving forward are all part of this journey.

Sharing my choices and my journey are also something that has been a large part of my success and is something I committed to when I recommitted to this program thirty-six days ago.  Through this blog, my participation in discussion groups and blogs on mymedifast and my two Medifast-focused facebook groups, I am sharing my journey and all aspects of this process with the people in my life and those along on this journey with me.  Having the support and encouragement of as many people around me as I can pull together has helped me to focus on my goals because I know people are watching, listening and cheering for me along the sidelines. 

What positive changes have you made this month?

It has been just over a month since I have recommitted to this journey and to my goals of health, weight loss and physical activity.  In this time, I have made a very focused effort to share my journey, take time everyday to evaluate my progress and where I may need a hand and I’ve taken a step back from my plans for an intense summer cycling program.  I am focusing on each day as its own opportunity for me to move closer to my goal, while enjoying each day as the gift it is.  This time around, I am working to appreciate the process and where each step takes me – not just on what the final portrait will look like.  

Just Saying "No"

Every day I am tempted by foods.  Whether it’s the cover of the local magazine featuring a triple scoop of frozen custard or the smell of the sausages at the ballpark – there is always something catching my attention that looks as good as I know it tastes.  Sometimes, even the lunch at school can be tempting – the chicken strips this week did look awfully tasty!

I’m happy to say that in the past three days I have successfully avoided a few mighty big temptations.

On Thursday, there was an offer of Buffalo Wild Wings.  It was 50 cents boneless wings night.  Oh…I LOVE me some wings!!!  Instead, I threw that pork tenderloin that I just defrosted on a baking stone, sprinkled on some rosemary herb seasoning and called it a night.  No wings.  Dinner was a piece of the tenderloin and some mashed cauliflower.  Good stuff! 

Last night, on the way to my cousin’s little league game we stopped for dinner at one of the local custard/burger joints.  The choices of yummy foods there are endless.  Hamburgers, cheeseburgers, fish sandwiches (oh, they do have a great fish sandwich there!), gyros, souvlaki…  I had a fresh green salad with a scoop of tuna salad on top.  And that roll that arrived with my salad, I skipped it.

Today, after running a few errands with my parents, there was an offer of Jimmy John’s.  Sure, I could have had an “unwhich” – the sandwich of my choice in a lettuce wrap.  However, I enjoy having my L&G – the “real” meal of my day – for dinner.  And, since I’ll be at a social gathering tonight, I’m planning on having it then.  So, as much as I love Jimmy John’s, I said, “No, thank you!”

Sure, it took some willpower to make these choices.  And, in many of the cases, I was ready to eat the things that were tempting me – had even said “Yes!” out loud.  But, in the end – after taking a minute or two to contemplate my choices and what the consequences would be – I made the choice that is best for me.

I make no promises about the choices I’ll make later today, tomorrow, next week or even next month.  It’s one step, one meal, one day at a time.  I may have to arm wrestle myself away from a cake or a sandwich or a tub of ice cream, but I’m getting stronger all the time!

Go get ‘em, tigers!

Today's Habits of Health Discussion

From my Health Coach's facebook group

For our group's May Challenge, everyday has a theme. 

Tuesday's are Habits of Health Discussion Day

Tuesdays Habits of Health Discussion

Accelerate your weight loss

Page 66 Habits of Health

1. Eat your first meal replacement within an hour of waking up.
I still struggle with starting my "eating" day early.  I've always been one to have to wait an hour or two to eat - but I'm getting closer to an hour.  If I don't, I start to feel very tired and sluggish.  As with everything, I'm a work in progress!
 

2. Don’t over exercise. If you haven't been exercising don’t start now. Wait three weeks then you can begin to add activity to your schedule as you learn Habits of Motion that are sustainable over time.
After my second week back on the program, I started walking 4-5 times a week.  Then, I got myself a fitbit!  I'm walking at least 6 days a week and aiming for 10,000 steps a day.  Some days, it's quite a bit higher.  Of course, there's a few days that I don't quite get there.  Something to work towards!

3. Be sure to have all five meal replacements with your lean and green every day. Eat slowly and use a straw for liquids.

One of the things I really focus on is evenly spacing out my meals during the day.  Sometimes, life at work catches me off guard and I miss my 4th meal.  When this happens, my L&G (dinner) becomes meal #4 and my last two meals are my Medifast meals.  I usually feel like I'm getting a double dessert on these days...the silver lining!

4. Drink half your body weight in ounces of water. Tea and Crystal Light count.

You can bet that I'm getting at least this much water in everyday!  I try to aim for 1/2 of my water being pure water - no additions.  The rest is a mix of unsweetened, home-brewed green tea and Crystal Light (which I dilute the daylights out of).  Gotta have my water!!!

5. Measure your lean and green portions.

I weigh every part of my L&G meals.  Sure, I'm guilty of a little extra L or G every once in a while, but not more than once a week - and it's no more than 1/4 cup of a Green or 1 oz. of a Lean.  Weighing is more accurate than measuring cups.  The Vegetable Conversion Chart is a great tool to keep in the kitchen for a guide to weighing your Green servings.  I have mine in page protectors clipped to the side of my fridge for handy reference!

6. Keep your daily carbohydrate level between 85-100 grams. 85 is optimal.

YES!!!  Some days I'm under that 85, but usually I'm right in that range.  I try to keep it a little different so that I keep my body guessing.  This also helps me make sure that I vary my L&G meals.  It's terribly easy to get in a rut of eating the same tasty L&G for a few days in a row.  I track all of my meals on myfitnesspal and that tracks my calories, carbs, fat & protein for easy checking and daily meal planning.

7. Take advantage of all the support that you can-including support calls.

You bet!!!  Early on in my program, I did weekly phone check-ins with my health coach.  As my needs changed, I did more email check-ins and am now an active participant in her facebook group for clients.  I've found my health coach to be a great source of support, information and encouragement through every step of this journey!

8. Keep a daily journal

I keep track of my day and progress a few ways.  1. I log all of my meals & water on myfitnesspal, along with my weight.  2. My weight & activity is tracked on my fitbit dashboard. 4. I participate in the discussion boards on mymedifast everday.  5. I reflect on my journey daily through this blog.  I also share this blog on my mymedifast blog!  6. I record all of this EVERY DAY in my daily planner.  Check out the picture!

9. Review your goal and secondary choices every day.

I plan my meals the night before, log them in on myfitnesspal and prepare them.  This way, I know my nutritional needs are being met, I'm prepared for the next day and am ready to continue making decisions that are best for my health.  Waking up and having this part done is a big step towards having a great day!

10. Have no more than two approved snacks every day if needed.

Yes!  I always have dill pickle spears on hand - even in the mini-fridge in my classroom.  And, if you know me, you know I've ALWAYS got some sugar-free gum on hand.  Did you see the newest Extra Dessert Sensations flavor?  Ooh...I just picked up a pack this weekend!!!

11. Don’t add extra carbs.

No way!  This can really be a challenge when out to eat, at a social event, and, for me, especially at a Brewers' game.  Having a plan and having a healthy & approved snack in my bag has been my key to staying away from the extra carbs.  I'm not perfect, and I have my slips - but 99.9% of the time, I'm keeping it on program!

12. Dont drink alcohol.

This is a slippery slope for many.  I've never been a big drinker, so I can abstain from alcohol without even having to think about it.  If I want something a little special, a diet soda or a few limes in my water do the trick! 

Name some activities that you can do around the house or office when you feel stress or cravings

• Clean
• Scrub the bathroom
• Closet Cleanout - Very rewarding!!!
• Knit
• Read
• Visit mymedifast discussion boards or blogs
• Check-in with my two TSFL/Medifast groups on facebook
• Hooping to my iPod with my weighted hoops
• Dance to the music
• Take out the recycling - the empty MF boxes added up!
• Update my blog!

 List some healthy snacks

• Dill pickle spears
• Sugar-free gum
• Celery Sticks
• Sugar-Free Jello
• Almonds

...be sure to measure/count these! And don't forget to enter them in your log!!!

 List some healthy fats

• Canola, flaxseed, walnut or olive oil
• Green olives
• Low carbohydrate salad dressing
• Trans-fat-free margarine

...be sure to measure/count these! And don't forget to enter them in your log!!!

Trader Joe's Meatless Meatballs

Boca/Morning Star Farms burgers

Eggs, egg whites, Egg Beaters

Tofu

Cottage Cheese

List some meatless options

...be sure to measure/count these! And don't forget to enter them in your log!!!
 
 Wishing you all a great day of achieving your goals!  See you tomorrow!

Does Grad School NEED to Equal Weight Gain?

Originally Published April 28, 2012


First, I want to say that I have lost weight this semester.  Thank you, Medifast! 

Shortly after my first official attempt at losing weight, I started graduate school.  This was in the spring of 2001 and it was also just my second semester teaching.  For the first three months of the "diet" I was successful, had started spinning, lost just over 20 pounds and was feeling great!  Then, I started classes.  And gaining the weight back.  And adding more on.  By the end, I weighed more than I started before I started that "diet."

I am back in graduate school again - new degree & new weight-loss plan.  While my slip from round 1 of Medifast had nothing to do with grad school, the timing was a little too much for me to ignore.  So, I grabbed the bull by the horns and am now happily back on Medifast and down 12 pounds from where I was 12 days ago.  This morning I finished up my class for the semester.

As I was filling out my course evaluation, someone got up to get a donut from the "treat" table - we all signed up for a day so that there'd be some food in class every week.  Some days it was bagels and donuts and juice and cookies.  Some days it was a deli tray with veggies, sausage and cheese.  Some days there was fruit and vegetables.  But, we all know - most days it was bagels, donuts, juice, cookies, kringle and all sorts of sugar-laced tasty treats.  And the juice.  Juice boxes, juice pouches, fancy combo juices...you get the picture.

I sat at my table today with my bottle of iced green tea (which I made last night while strengthening my resolve against the treat table) and kindly ignored the table of bagels and donuts and cookies.  I had a bar in my bag if I decided I needed to eat something.  I was prepared.

I declared victory over the treat table this morning.  I had my coffee & MF cappucino this morning and my trusty Camelbak of green tea in class.  I planned, I prepared, I prevailed!

The past few weeks have been full of stress.  HOW would I finish my final project in time for the presentation?  HOW would I get my paper done before today?  HOW will I pay tuition for the next three semesters?  WHY am I putting myself through this?

I've found answers to all of these questions.  I've been logical and mature and made decisions that will allow me to continue to be successful.  

I didn't find the time in the bottom of a pint of Ben & Jerry's.  My paper was not hidden beneath a pile of Buffalo wings.  Tuition money is easier to scrape together if I'm not stopping at Starbucks, Dunkin' Donuts or the local frozen custard stand.  And, just as I am doing Medifast so that I can live a better and more fulfilling life that includes the things and people I love, I am in graduate school again so that I can live a better and more fulfilling life that includes the things and people I love.

Graduate school does NOT need to equal weight gain.  Stress does NOT need to equal weight gain.  Life does NOT need to equal weight gain.

We have the tools right in front of us to get everything we want out of our lives.  We just need to make that decision for ourselves and go after it like our lives depend upon it...because it does.

Go get 'em, tigers!