Keys to success:
1. TRACK WHAT YOU EAT! Note the S/C value for everything I eat. Do this no matter what. Write it down on a scrap paper if necessary, just be sure to write it down.
2. Automate your meals - Setup a few specific options for each meal that is 5/2. This makes it easy to eat. Make specific meals for takeout or on the run. Plan ahead of time what meals you can eat on the run from various restaurants.
My Breakfast -
A) 2 slices of WW Bread with 2 eggs scrambled, 2 slices of canadian bacon, 1/3 cup of uncle sam's cereal, dry sprinkled with Swerve and a few blackberries (5/2)
My Lunch -
A) Pizza - WW pita with mozz cheese, pepperoni; and pringles single pack (2/2)
B) Wrap - WW Wrap filled with Romaine Lettuce, cheese, chicken (grilled or chicken salad) (2/2)
More options to come later.
3. Create meals you can repeat. This is kind of the same as #2.
Wednesday, December 23, 2009
I'm Back
Unfortunately I have stepped away from the program for a time. Not entirely, but from the blog and from my daily log of meals. I have still been eating properly, just not recording it or discussing it. The results still have not changed. This started last week when I lost ZERO and this last week, while I was thrilled to finally see a change on the scale, although it was just 1 pound. But I am still nowhere near where I thought I would be by now.
But I am determined to continue. I am listening to the success stories and reading others stories and I am going to try to maintain a positive attitude about myself and this program. I do afterall feel better and am down a pant size from when I started and have lost and kept off 14 lbs in 7 weeks.
In evaluating myself, I have found a few open issues:
1. I still eat emotionally. And this often occurs at night. I used to count the number of crackers or chocolates to make sure I stick to the serving size, but over time I figured I know what 55 goldfish look like, or 1 serving of chocolates. Realization: I need to go back to counting and putting them in a cup.
2. I need to go back to keeping a physical log of my diet. How many carb servings and how many sugars. It will be easy because I do have a good idea of what is in what. But I did this week 1 and lost big time. Do it again.
3. Another damper I found is when I would find a new product and think it is great, only to learn later that it actually has HFCS or sucralose or any -lose. What a bummer. To be honest I would tell myself it's still better than eating the real sugars. But I need to realize its not. And it may be worse so avoid them both. For example I found bread that I thought was the best only to learn it has sucralose - Ugh! Throw it away and find something else.
4. As bad as the above issues seem, my biggest issue I think might be this: I'm not drinking enough water. Ever since someone told me not to guzzle so much water in the morning and instead to sip it thru-out the day, I have been off track. I'm not a sipper. I don't like to sip. I'm not a huge fan of drinking so much water. I have always struggled with that and found guzzling it was my success to getting it down. I'm going to go back to this. Rest assured, I am not OD'ing on water. A 16-oz bottle when I wake, another bottle with breakfast. Another before lunch. Sobe during lunch. And another before or during dinner. That's 64-oz a day. If drinking 16-oz at a time is going to be a health issue, kindly let me know, but for now that's what I'm going back to. Otherwise I have probably only been having 16-24 oz a day of straight bottled water. I do drink Sobe Lifewater and zevia soda also. But these are the only things that make up my liquid intake.
By the way... I recently found that Sobe has at least 2 new flavors. And Zevia Soda now comes in Black Cherry and it is yummy.
Well these are my open issues and I will start making some changes. Starting with drinking a bottle of water right now.
But I am determined to continue. I am listening to the success stories and reading others stories and I am going to try to maintain a positive attitude about myself and this program. I do afterall feel better and am down a pant size from when I started and have lost and kept off 14 lbs in 7 weeks.
In evaluating myself, I have found a few open issues:
1. I still eat emotionally. And this often occurs at night. I used to count the number of crackers or chocolates to make sure I stick to the serving size, but over time I figured I know what 55 goldfish look like, or 1 serving of chocolates. Realization: I need to go back to counting and putting them in a cup.
2. I need to go back to keeping a physical log of my diet. How many carb servings and how many sugars. It will be easy because I do have a good idea of what is in what. But I did this week 1 and lost big time. Do it again.
3. Another damper I found is when I would find a new product and think it is great, only to learn later that it actually has HFCS or sucralose or any -lose. What a bummer. To be honest I would tell myself it's still better than eating the real sugars. But I need to realize its not. And it may be worse so avoid them both. For example I found bread that I thought was the best only to learn it has sucralose - Ugh! Throw it away and find something else.
4. As bad as the above issues seem, my biggest issue I think might be this: I'm not drinking enough water. Ever since someone told me not to guzzle so much water in the morning and instead to sip it thru-out the day, I have been off track. I'm not a sipper. I don't like to sip. I'm not a huge fan of drinking so much water. I have always struggled with that and found guzzling it was my success to getting it down. I'm going to go back to this. Rest assured, I am not OD'ing on water. A 16-oz bottle when I wake, another bottle with breakfast. Another before lunch. Sobe during lunch. And another before or during dinner. That's 64-oz a day. If drinking 16-oz at a time is going to be a health issue, kindly let me know, but for now that's what I'm going back to. Otherwise I have probably only been having 16-24 oz a day of straight bottled water. I do drink Sobe Lifewater and zevia soda also. But these are the only things that make up my liquid intake.
By the way... I recently found that Sobe has at least 2 new flavors. And Zevia Soda now comes in Black Cherry and it is yummy.
Well these are my open issues and I will start making some changes. Starting with drinking a bottle of water right now.
Wednesday, December 2, 2009
New Meal - High Fiber / Good Protein (3/2)
This morning I had a Wrap for breakfast. I need to go food shopping and had to make due with the food I had in the house. This was my mmm meal:
Mission Fiber Burrito Wrap (0/2) + 21g Fiber + 8g Protein
Chicken Salad - Mayo and Chicken
Baby Spinach
Shredded Sharp Cheddar Cheese
And my Probiotic pill.
Also 24-oz of water sipped slowly during the meal and after.
Since I had the sugars to spare, I had my VitaCraves multivit (3/0).
By the way, last night I was craving cheesecake but instead had some cream cheese on a celery stick. It satisfied the cheese and the crunch and was decent replacement.
ThinkThin Protein Bags
Has anyone tried these?
A friend recommended them and they are in line with the "Protein Priority" but are a 0/2 for a full bar with 20g of Protein.
Below is a link the the item found at Amazon.com: (I joined the Prime Membership to get free shipping on all orders - it's an annual fee of $79 but you get 2-day shipping for free on all Prime marked items, which includes many of the hard to find food products on our program.
Tuesday, December 1, 2009
My Priority is Protein
Listening to the class today I figured I'd take notes here to help me review...
Tips for eating out:
Tips for eating out:
- Make PROTEIN and healthy fats the PRIORITY.
- Skip the bun / Skip the sauces -- I can do that!
- Make smart beverage choices (Water)
- Avoid fruit-based sauces
- Skip the fruit
- Realize you are in control - make smart substitutions and don't be afraid to ask.
Bring your own snacks for travel:
- Walnuts / Cheese / Hard-boiled Egg
Night Snack:
- Cucumber - to satisfy the need for Crunch
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