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!

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!

I Sent My Dinner Back to the Kitchen

Originally Published April 22, 2012


I never thought I'd be one to send my food back if it came out wrong.  Heck, I could handle whatever they sent me.  No problem.

Nope...I am the girl that sent her dinner back because there were potatoes, a pile of cheese and a load of creamy sauce on top of my chicken and steamed vegetables.

Having worked as a server for over 11 years (through college and my first few years of teaching), I have taken many meals back to the kitchen for one reason or another.  With this experience in my pocket, I had no guilt over being the person refusing to eat what was put in front of me.  It wasn't what I'd ordered.  The server repeated my order back to me TWO times.  He never even brought my salad...until I sat for over 15 minutes with NO food and my friends were almost done with their dinners.  

After 25 minutes, I finally had a grilled chicken breast, mushrooms and steamed veggies.  It was tasty.  I think.  It was after 10:30 at night (we'd been to a 7:00 movie before dinner).  I was ready to drink the bottle of ketchup! 

Of course, there was a tasty Cherry Pomegranate shake all mixed up and ready to go in the water botter stowed in my purse, but I am on 5&1, not 6&0!

Have a Happy Medifasting Sunday, friends!

I Survived My First Baseball Game of the Season

Originally Published April 17, 2012


I just got home from my first Brewers' game of the season and it was an all around SUCCESS!

Most importantly, the Brewers' one the game in the 9th inning!

And...I survived the game ON PROGRAM!!!

Believe me, that is a victory.  All around me was a sea of nachos, beer, cheese curds, brats, beer, hot dogs, cotton candy, beer, licorice, ice cream, beer, and all sorts of other yummy smelling and looking foods.  On the beer front, I hardly ever drink - Medifasting or not - but it's MILLER Park...in Milwaukee...there is LOTS of beer consumed around here.

I finalized my plan for the game this morning.  I logged all of my meals early in the day so that I'd know exactly where I'd be for tonight.  I split my l&g a bit so that I could stretch out my meals to last later into the day.  And...it worked.  

I know, this is how it goes.  I've done this before.  Oh, I fondly remember how excited I was at my last few games of last season when I was super cozy in my seat that suddenly was much roomier than it had been all season.  The seat was still roomy and I still got through the game on plan.  

Day #2 is done.  I'm ready for Day #3.  

Bring it on!

Recommitted Day 1...Check!

Originally Published April 16, 2012


Ah...happy Monday night!

I am happy to report that I have successfully completed this day and have stayed on program.  No frozen custard, cheese curds, adult beverages, butter burgers, or chips & guacamole.  Hey, I'm in Wisconsin - it's everywhere I turn...especially the cheese curds & butter burgers & frozen custard & alcohol...and there are 2 yummy Mexican restaurants within 4 blocks of home.  You get the picture.

I did get a quick trip to the grocery store in to pick up dinner fixings.  I had a tasty steak with peppers and mushrooms and a lovely salad.  Yum!  It's been a shaketastic day other than that decadent dinner.

My newest order for MF food was processed earlier today, so by the end of the week I should be able to add a little more variety to my day.

Now, I'm working on my plan for tomorrow...I'll be going to the Brewers game tomorrow night and brats and Cracker Jack will not be on my menu.  We can carry food in, so I may pack my l&g to enjoy at the park and a shake for later in the game.  Hmm...I'm going to have to sleep on that one.

On that note, sweet dreams dear medifriends.  See you tomorrow!

Anxiety

Originally Published January 3, 2012


For over four months I've been a dedicated Medifaster who has stuck to the plan, chugged my water, and gotten out on a regular basis to get some exercise.  I have avoided temptations of all varieties...I think the hardest was the first few times I was anywhere within smelling distance of pizza.

A lot of this has to do with planning and environment.  I plan my meals for the week when I'm working (currently on winter break from teaching) and live alone.  I do still eat out - at first I limited it to once a week.  Now, I'm a little more flexible - but still plan and have control of my home environment.  And, if I'm feeling like I can't handle temptation, I keep my act at home and refocus.

Today, this is saving my shrinking backside.

If I were out and about right now, I can tell you exactly where I'd be and what I'd be doing...  I would be on my way to the nearest store that sells the delicious cupcakes that I love with that frosting that's whipped into submission to the point that you can't even detect a grain of sugar because it is so smooth and buttery.  I would be eating that cupcake...or maybe even a little cake (more frosting that way).  

I am having the anxiety attack of my life here and sticking to the plan is what is keeping me in the house, will have me in bed at a decent hour, is sending me to the living room to hula hoop with my weighted hoop and to the kitchen to refill the Camelbak water bottle that has saved me from many a near-accidents.  

Tomorrow morning is my court date to finalize the divorce.  I haven't seen the wasband since mid-September.  I don't want to see him.  I don't want to talk to him.  I have nothing left to say.

My outfit is picked out, ironed and ready to go.  The coffee maker is ready to go for the morning cuppa.  My ride (a friend who has graciously volunteered to go with me to court and then to hit our favorite spot for brunch and cocktails) is confirmed and we've a list of "talking points" to keep me distracted while we wait.

I'm ready.  I'm ready for this to be over and to officially move on.  I'm ready to know that this chapter is closed.  I'm ready to have my name back.

I am ready.

And, to my dear Medifast friends who have been with my since shortly after this chapter of my life took a very bumpy ride and delivered me on the road to regaining myself - THANK YOU!  You have had my back, had the right words when I needed them and have been full of reassurance.  THANK YOU!  You have saved me, as well.

Hugs, love and wishes for everyone to have a brilliant new beginning in this beautiful new year.