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.  

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.

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!

What Motivates Me?

Originally Published January 5, 2012

The question "what motivates you?" was asked on the discussion boards.

Here are my thoughts...

1. ALWAYS have water with me.  Even when I go into a different room at home/work.  Really.  My Camelbak bottle goes everywhere I go.

2. Read the boards - stay away from negative posts and chatter about "cheating" and interact with other members - build your network here

3. Read, post your own, comment on blogs - I don't read all of them, but I read most.  If it speaks to me, or I can contribute or give a pat on the back, I do.  Share when you are struggling, people will reach out to give ideas.  Share when you're successful - we want to learn from each other and share what's working.

4. Set goals - not weight/date goals, but things you want to accomplish.  What do you want to get out of this?  Do you have an activity you'd like to do?  Non-weight goals are very helpful.  Mine are running/biking related.  Running a 5k (check, check, check!), a 10k (aiming for March 17th), a half-marathon (May 5th), biking a double century in a weekend (I've done it before - will do it again August 4-5th), running a marathon (hoping for October).

5. Measurements on a regular basis.  I started with weekly (crazy, but true).  Now, I do every 2-3 weeks.  I keep a table with the results.  After a few months, it's unbelievable to look at that.  Do the same with your weight.  The outcome is awe-inspiring!

6. Take progress photos of yourself...even if they are only for yourself!  I didn't change my profile picture or share other pics until I lost almost 100 pounds...that's when I was comfortable sharing.  But, I have been taking them every few weeks for myself.  AMAZING to look back at them and compare where you were with where you are - and it helps see where you are going.

7. Ask for help when you need it.  If you feel you're challenged with motivation, say so and ask for help.  This is why you build a network - they're the people that will have your back when you need it!

8. Do whatever you can to manage your environment and dining out.  Choices are choices.  The choices you make will determine your success.  Advocate for yourself and your health...nobody's going to do this for you.  Communicate with the people you spend time with what your food needs are.  

9. Every few weeks, go try on some clothes at a store.  You don't have to continuously buy new clothes (I've bought hardly anything between what was in my closet from previous weight loss and two VERY generous friends who have gone before).  However, every few weeks, I'm at the mall trying on clothes.  It's fun and gives you an idea of where you are at.

10.  Did I mention water?  DRINK LOTS OF WATER.  It fills you up.  It flushes the yucky stuff out of your body.  It keeps you hydrated.  It's good for you.  

Wishing you all an amazing journey to health and discovering your potential awesomeness! 

Go get em, tigers!

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.

Dealing With the Emotions

Originally Published September 18, 2011

***This began as a response to some posts on the "September Starters 2011" thread.  I think it's appropriate to share, as we're all dealing with some of this.

Oh, friends...

We are all wading our way through this and I think we all need to take a minute and realize how awesome of a decision we have made. We have committed to follow this path and find our way to a healthy weight. I hope we all get to the goal line of this journey.

While we're all dealing with different issues and ended up here for different reasons, it sounds like there are many commonalities and that we're at or close to the same point in our journey is wonderful.

Emotional eating. Oh my. Yes! Sure am. Hand is in the air. That's me.

However, I promised myself that I wouldn't let that get me and I meant it.

A friend referred to this as my "divorce diet" yesterday and I told her, "Yes. True. But, I'm in this for the long haul." She was super excited for me. I'm not just doing this because I'm going through a divorce (If I weren't doing this, I'd be eating my way through the ice cream section of every grocery store in town, thank you Ben & Jerry!). I'm doing this because I DESERVE BETTER!

And so do the rest of you. We all do.

One of the things I do when I'm craving something, or have that urge (though there really haven't been many...yet) is to drink my water. I'm in the 20 cups a day ballpark. I get about 11 in before I come home from school. And, now that I'm looking at the bottle I use (my green 750 ml Camelbak), it's more than 3 cups per bottle. But, I count 3. I'm drinking so much water that when I'm not eating something, I'm usually full - of water!

I'm experimenting with different vegetables and I'm having so much fun. It's easy to get in a rut - and I certainly do, but I try to do something different each time if I am repeating veggies. I love cooking, so this is my outlet for that. Because soaking oatmeal and chili and adding some zip to them is NOT cooking.

As I head into a new week, I am focused on making everyday an on program day, drinking LOTS of water and treating myself and my body with respect. I wish the same for all of you.

*** 

I needed to come back, because I didn't get to everything that was in my head when responding just...a few minutes ago.

There's a lot that we're working on.  Part of that is our emotions.  Yes.

For me, this is an obvious thing - because I'm going through a major life-changing event.  Granted, it's one that will take a few months to see it's resolution.  But, the past six weeks have been one crazy ride for me.  I won't bore you with the details (see more of my blog if you're interested - you may find a thing or two that could help you, or at least let you know you are not alone on this journey), but I have been digging through my emotions for a bit, now.

Right now, there's no way I could get through even one hour of this program without facing my emotions.  I am making very conscious choices throughout the day, everyday.

It would be REALLY EASY for me to have moved forward from the night my husband told me he wanted a divorce and spent the next few months trying to make myself feel better with cheesecake, pizza, ice cream...frozen custard (if you've never had it - it's amazing, but not something any of us need to be thinking about).  I could have done that, sure.  But, I'd be MORE unhealthy, MORE fat, MORE unhappy, MORE stuck in an unhealthy relationship - with food!

Every day I do things that will make my life better.  Whether it's making my bed as soon as I wake up, doing the dishes when I'm done eating or making my shake, planning my meals, sticking to the list at the grocery store, saying "No, thank you." when offered pizza on three separate occasions this week, telling my friends what I need from them - in regards to support as I go through the divorce and in spending time together and what my choices regarding food will include, telling my parents what I need as far as more or less contact and face-time. 

If I've learned anything (and I'm at the very beginning of all of this), it is that I need to take care of myself.  Oh, yeah...sounds obvious, easy and like it's a given.  Well, that includes a lot more than we think.  I need to advocate for myself.  I need to ask for help.  Yes, you read that correctly.  I need to ASK FOR HELP.  I bet you do, too.

Last weekend - well, a few days before, but who's marking the calendar? - I had a cathartic experience.  I finally hit the point where I was able to talk about the divorce (see blog about putting everything on the table). My family and friends had/still have lots of questions for me.  But, I was able to open up, let people know where I'm at with everything.  Whether it's dealing with the divorce or the food, the people around me need to know what I'm dealing with - how I feel, what my food plan looks like, what a Lean & Green is, what my food looks like, how much I'm willing to share - if they are going to be able to help me through these simultaneous journeys that I am on. 

I did put everything on the table last week.  And, I'm continuing to do so everyday.  I'm continuing to work towards a healthier and happier Jennifer.  If I don't, who will?  And, as much work as this is for me, I have asked the people in my life to help me.  I have even asked my students to stop offering me candy, birthday cupcakes, etc.  They know I love them. They know I'll be happy to celebrate with them - with my bottle of water or a piece of sugar-free gum.

Don't be afraid to include the people around you in your journey.  Whatever it is you're dealing with, it's not just about the food.  We need to take stock of where we are and plan to make everyday better.

If I can, you can.

Now, let's do this!

Learning

Originally Published September 5, 2011


All day I was looking forward to having some time with my two besties tonight.  Well, one was sick.  We get it.  Stay home, get better, see you next weekend.

Then, I get a text from the other saying that they just got in from a family cook-out and that if I still want her to come and want some company, call.  Otherwise, it would be nice to get the kids settled and stay home.

Well, I didn't call.  I exploded into a big emotional pile of tears.

Everything that has been bugging me lately was why I was crying.  Divorce, being alone, feeling like a big failure, now even my friends don't want to come over...

Oh yeah...I was having a big pity party right in my house - all by myself.  

All while sipping away at my bottle of water.

Then, the phone rang.  I knew who it would be - and I had better answer it, or there'd be a knock at the door in 20 minutes.

Well, I did answer, and she came over anyhow.

We had a great visit, great conversation, great everything.  She even ate up some of the things that are in the house that I will not be eating.

Then, she apologized.  She said her head was up her behind and that she was sorry.  She knew I wouldn't ask her to come - but she knew she needed to.  For me as much as for her.  

Sure, I could have texted back or called saying, "Come on over!"

And, yes...I got a few tears out.  And, I got a few more out when she was here.

Sometimes, I just need to put on my big girl pants (that will not always be big) and ask for help.

Other times, it's really nice when the help knows to show up.

Sweet September

Originally published on September 1, 2011

In my parts it is the first day of school for most of my teacher friends and the children in my life.  Nevermind that I'm about to finish up my fifth week of teaching this school year.

I'm excited for September first because it's a fresh start for so many different things.  It's when our brains start preparing for autumn - my favorite season, the temperatures get a little more comfortable, the central air is off most of the time, and young minds are focused (most of the time) on learning new things.

This September first is special for a completely new reason.  My first Medifast order is coming TODAY!!! 

Yes, I've been following a modified version of the plan since Monday. Yes, weight has been coming off.  And, yes, I am prepared. 

Last night I reread some important plan information, connected with a few more people on the discussion boards, made a few more friends, followed a bunch of Medifast folks on twitter, added my health coach as a facebook friend, and planned my first week of Lean & Greens. 

Yes, the shopping list is ready - with a few important additions - and so am I!

In preparing for my first order and tomorrow being my first day of 5 & 1, I also shared my new journey with my three closest friends.  They have been by my side for many years, through many dating escapades, through a few apartments, through my almost-over marriage, and they all helped me move into my beautiful new flat two weeks ago.  They've been my cycling, running, swimming, triathlon pals over the years - my teaching partners, classmates, inspiration - they're my besties. 

I was a little concerned about how the reactions would go. WHAT was I thinking?

This is my favorite response...

"I was eating lunch Sunday at the Chicago Aquarium and watching the triathalon along the lake through the windows. One of my favorite thoughts of you is that one summer when you were constantly stripping down and jumping in Lake Michigan to swim. I never got to see it for myself, but the thought always makes me smile. I'm excited for you to be in a position where you can start moving that strong body of yours again."

I'm excited, too.