Busy and Living on Auto-Pilot

This past week has been a bit insane.  Between the end of the school year, waiting for my assignment for next school year, finishing up a grad class, getting ready for the next class, deciding to be a TSFL Health Coach, keeping up with family, getting in some time with friends and making sure that I'm doing what I need to do to be healthy...  Whew!  I'm exhausted!

I really have been thinking a lot about my journey to healthy life and weight - but haven't so much been thinking about my food choices.  Sure, this could be a recipe for disaster.  Oh, I know that the ugly stuff could easily rear it's ugly little three-headed (pizza, buffalo wings, ice cream) self right into my path.  But, it hasn't been the case.  Not at all.

Instead, I'm on auto-pilot.  I'm drinking lots of water, eating my 5 MF meals a days and getting in a tasty L&G everyday.  It's great.  And, I'm moving a ton.  This past Sunday, I passed the 20,000 step mark!  Yahoo!!!

And, yes, I've made the decision to take my journey and put it to good use helping others.

And, I know where and what I'm teaching this year.

Life is good.  Things are all continuing to work well for me.  I'm losing weight.  I feel fantastic.  I'm holding my head up high.

How about you?  How are you doing?  Have you been working your program and ingraining the Habits of Health into your life?  I hope so!  

It's been fabulous being able to take care of things without 110% of my attention being on food.  Instead, it's on life!

And, you know what?  If I can do this - so can you!

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

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!

This Week's Habits of Health Discussion

It's Tuesday and that means it's Habits of Health Discussion day in my health coach's facebook group. 

Today's challenge: The Habits of Health

Exercise- Visualize and write down how you'll feel when you're at your healthy weight and living the Habits of Health. Picture where you want to be three months from now….maybe riding a bike with your children, dressed in shorts and a t-shirt, feeling great full of energy. The sun is shining, and life is good! Now write down your thoughts.

-See what's happening in your imagination
-Be specific and vivid in your description

Three Months from now
Three months from now I will be riding in my fourth Bike MS Wisconsin: Best Dam Bike Tour.  In the past, I have always been at a higher weight during the bike tour (where I am right now or higher - gasp!).  This year, I will be at least 25 lbs. lighter than I've ever been for the Bike Tour.  I will also be celebrating my 20 year high school reunion.  For this event, I will weigh less than I did most of my high school career.  And, I will be running the Dirty Girl Run with a team of friends.  This will be my first time doing this event.  By the time I participate in these events, I will likely be at my lowest weight since...MIDDLE SCHOOL!!!

Six Months from now
In six months, I hope to be at my goal weight or within 10 lbs. of that.  I will be preparing or already in transition.  Having met this goal, I will be able to increase my activity, as my daily food intake will be different from what it is now on the Medifast 5&1 plan.  I can't wait!  I will diversify my physical training to incorporate more strength training and to continue running and cylcing - something I've always struggled to maintain over the cold Wisconsin winter months.

One year from now
In one year I hope to have been at goal and maintaining for close to (or just over) six months.  I will be done with the transition phase of the Medifast program and will be working on maintaining my goal weight through healthy food choices, six small meals a day and regular exercise.  I look forward to running and cycling without the challenges and obstacles presented by carrying extra weight.  I would love to be planning for - or perhaps already completed - a half marathon.  It's always been a goal.  If that goes well, I'd like to aim for a marathon.  I've already completed four century rides, but would love to do one at a healthy weight!  I will be graduating with my Masters of Education in Reading Education and looking forward to a career transition from high school English teacher to reading teacher.