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!

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!

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. 

Today's Sneak Peak Into the Habits of Health

I have mentioned a few times that I am involved in a few facebook groups for support with my weight loss journey.  My health coach with Take Shape for Life has a great group that is quickly growing to include other coaches and their clients.  Everyone is at a different point in their journey and has different goals, yet everyone is open, honest and supportive of the others in the group.  It's a safe place to ask questions and share successes.

Yesterday began the May challenge in the group.  Each day has a theme.  Monday's roll call included a check-in on how you're doing, a weigh-in, and posting a picture of your feet on the scale.  Oh yes...we posted pictures of our weight on facebook.  You bet!  It is a closed, super-secret group and a safe place - but it still takes a deep breath and a prayer to post that sort of thing on facebook.

Today is Habits of Health discussion day.  Each Tuesday my coach will be posting information on the Habits of Health: The Path to Permanent Weight Control and Optimal Health from Dr. Wayne Andersen's book/website for us to discuss and use as a launch pad for our own reflection, goal-setting and focus on our program.

I will admit that I have had Dr. A.'s book since September and have spent a little bit of time with it.  However, I quickly dropped the ball.  I've been meaning to get back to it - and Habits of Health Tuesday's are just what I need to get back to the book.  I will be pulling it out when I get home from school this afternoon and I will work my way through the book and the accompanying workbook Living a Longer, Healthier Life.  I said it here.  I must do it now.

Today's discussion topic from Habits of Health focuses on four things.  1. Identifying the choices that support optimal health and implementing a plan to incorporate them into daily choices, also listing 10 choices that support your health right now 2. Becoming aware of daily choices that do not support health 3. Thinking long term and not instant gratification 4. Creating a microenvironment of health.

Choices that support my health:

• drinking at least 1/2 may weight in pure water each day
• eliminating/minimizing consumption of caffeine
• eating at regular intervals
• walking daily
• running or cycling 4-6 times a week - Yes! Me and the bike have reunited, at last!
• choosing non-processed foods over packaged foods with additives
• adding strength training to my days 3-4 times a week
• asking for support of the people around me
• choosing to eat at home instead of putting myself into situations where I feel I'd make decisions that are not in my best interest
• actively participating in groups that support my journey and encourage me to meet my goals
• logging my daily activity, food choices and water consumption in my journal and online
• using my fitbit to evaluate my progress and set goals for more activity

These things are just a glimpse into what I'm doing each day to improve my health.  I'm sure if I were to revisit this list in a month or two, I would have more to add.

One of the things that helps me most is having an environment that supports my health.  Living alone, it is easy to keep only the foods I should have in the house.  From Medifast packets to plenty of fresh vegetables and lean meats/meat alternatives to water bottles and a variety of green teas, my kitchen is stocked and prepared to support me on this journey towards improved health.  Of course, I am accountable to maintain this environment and not let momentary struggles and/or lapses in judgement allow me to bring home a pint of frozen custard or a dozen donuts.  But then, I would still have to answer to myself for these choices.

Now I really am looking forward to spending some quality time with Dr. A.'s book and thinking more about my journey and what lies ahead.

Bring On the Challenge

And...we're all caught up with the blogs from my mymedifast blog.  
Here is today's installment...


It's here!  Tomorrow begins the May challenge on my health coach's facebook group.  Everyday there is a themed check-in.  There are prizes at the end.  We track points for participation and weight-loss.  There's even a "rest day" on Sundays.  Oh, I can't wait!

I've had a great weekend of preparation.  My other facebook group of fabulous MFing friends has been on a Clean & Simple challenge since Friday.  For that, I've cut out snacks, condiments and any little blt sneaks that may occasionally pop into my mouth for consumption.

I have been preparing for this.  I have tidied up my food cabinet - The Battle Station - and updated my BeSlim Club order for tomorrow.  The grocery list is on the fridge and I've been walking on a regular basis.  Yesterday, I ran.  In the rain. 

 

Tomorrow also is the official start of my training for the Wisconsin Bike MS event that I will participate in for my 6th year in August.  My last ride was way back in 2008.  I've been out of the loop due to injuries and surgery.  This year, I'm back!  

And, let's not forget that Biggest Loser competition at work.  Tomorrow is weigh-in #2.  Hmm...I wonder what my colleagues have been eating this weekend.

Well, whatever the challenge, I'm up to it.  I'm prepared, I have a plan and I will achieve what I set out to do.

Wishing you another great day of Medifasting success.

Go get 'em, tigers!

Finding Your Happy Place

Originally Published April 26, 2012


We all have different needs and different lifestyles.  When it comes to our Medifast journey, these things come into play.  You need to figure out what you need in terms of support and go out and get it for yourself!  

Do you have a coach?  

• How's that working out for you?  
• Do you communicate with your coach as often as you'd like?  
• Too much?  
• Sick of phone calls?  
• Don't like email?

What's your support network?  

• Do you have friends doing MF?  
• Have you made friends on the mymedifast site? 
• Are you blogging? 
• Do you post questions? 
• Have you thoughtfully and considerately replied to someone's question?  
• Do you comment on blogs to give a high five or a pat on the back to a fellow traveler on this journey?

Have you linked up with some MF resources out their in the land of social networking?

• Are you a tweeter or facebooker?    
• Are you in an MF friendly facebook group?  
• Do you tweet each meal?

You don't need to be doing ALL of these things.  I'm not doing ALL of these things.  But, I am doing the things that meet my needs.  

THAT'S what we all need to do.

Figure out what works for you and your lifestyle.  

Communicate that with your coach and find support here or in your "real" world.  

Whatever it is you do, you need to advocate for YOU to make this journey work FOR you.

Go get 'em, tigers!