Pep Talks…

Be confident! Be courageous! You did everything right to get ready for the week:

1 SmartPoint dinner
  1. You went to spin class this morning.
  2. You cleaned and prepped your vegetables
  3. You precooked a dinner (Eggplant Boats)
  4. You made egg muffins to grab and go.
  5. You packed your lunch.
  6. You laid out your clothes.
  7. You were mindful about what you ate today.
  8. You took Sadie for an evening walk when things got stressful.
  9. You went food shopping and bought good choices.
  10. You are taking some time to write this post.
My new containers holding my egg muffins.

These are all things I did to help myself be successful this week. If you decided to write your own list, what would say? Sometimes we have to be the ones who give ourselves a pep talk. The inner voice has a lot of power, and we get to decide how to wield that power. Put your inner voice to good use, lift yourself up with appreciation and awe. You are worthy at least that much.

Walking Sadie

Ride the Wave…

You know how it feels when you pull everything together and it actually works out? Sometimes all the work you put into something pays off, and that feeling is like riding a wave. Hang five baby, I went down on the scale this week! Now, I’m planning on building on that momentum.

Here are my goals for the week:

  1. Get more high quality sleep. After reviewing my checklists over the past few weeks I see that this is an area for improvement.
  2. Plan on integrating three new meal ideas for the week.
  3. Work on my mediation practices.

What are your goals for the week? If you can’t answer that question, you may want to set some goals. Write them down, and you’re 80% more likely to achieve them. That is pretty amazing, in my book anyway.

Autumn is coming, and I can’t wait.

On Track…

It’s late, this is going to be a brief post because it’s been a busy day. Here are some things I can celebrate:

A pretty sky after spin class. It felt great to know I had a good workout this morning.
I weighed and measured 1/2 serving of these for breakfast at 3 SmartPoints
I ate breakfast at home. I was mindful.
We have PD tomorrow and I made these cute little bags and didn’t eat any candy.

Tomorrow ends the first full week back at school. I am getting used to my new routine. I am rolling over 4 SmartPoints and that feels pretty great.

I Cannot Tell a Lie…

At my last WW workshop my leader, Bonnie, said that we make over 200 food related decisions per day. No wonder yesterday’s post was “Tried & Tired”. A weight loss / wellness journey takes quite a bit of effort. I think you have to really want it to make it stick. I can say that because I am living the life of someone who has lost a significant amount of weight so I know from experience.

Having more energy, feeling more confident, and actually appreciating and enjoying my food more provide big motivations for me to keep at this. In this case, more is more. These are all compelling reasons to keep at it. Ironically, the very habits that grant me the freedom to live this way every day are the same habits that can feel obligatory and oppressive at times. Like tonight I struggled a little with weighing and measuring my portions at dinner. I measured out my 1/2 cup of linguini to mix in with my zucchini noodles. Then I really should have weighed my pork tenderloin (I made pork sauce I cooked the tenderloin in the crock pot and then just added it to tomato sauce). I tracked it at 2 SmartPoints for the pork and 3 SmartPoints for the jarred sauce (shortcut because I’m cooking after work). Then I added a dollop of ricotta cheese, which I should have measured. I eyeballed it and and counted it as 3 SmartPoints. Then when I was filling out my checklist, I really wanted to check off that I weighed and measured everything but I really can’t because I didn’t. This isn’t a gotcha, and I don’t feel bad about it, it just is what happened.

I’m not writing all of this as a confession, I’m writing to be objective. It’s worse to convince myself that I’ve done everything “right” and then weigh in on Saturday and not understand why I didn’t get the results I want on the scale. I am writing all this down to keep me honest with myself. My goal is to want to get back to Lifetime.

As always, thank you readers. You help, and I hope that as you read my posts, you get something that helps you in return. We are all powerful beings who can achieve our goals. Believe it.

Tried and Tired…

I did my best today. I went to spin, I packed my lunch, I had a good breakfast, I planned ahead for dinner. With all of this, I went over my SmartPoints balance, it could have been worse. I had a scoop of Baskin Robbins ice cream. It was 9 SmartPoints and that did it. I enjoyed it but was it worth it? I honestly don’t know.

I am doing my best. I just wanted you to know that, I hope you are happy with your choices today. Keep going, your health and wellbeing is worth it.

Shock the System…

Sometimes it is a good idea to change things up. I had become complacent with dinnertime meal planning. This week, I’m trying to plan ahead. I’m three days into my WW week and so far so good. Dinner has been less stressful because I knew what I would be cooking and took steps to help myself along the way. Tonight we had stew and I cooked the beef in the crockpot I made the vegetables when I got home, and mixed it together. I prefer that because then the vegetables don’t get too soft. Anyway, planning dinner helps me to stay on track.

I’m eating more varied foods and that helps to keep it fresh. Here are some new foods (and some returning favorites that have been off the menu for a while) I’ve added…

  • pomegranate seeds
  • sliced zucchini
  • delicata squash
  • rainbow carrots
  • lentils & mirepoix
  • spreadable cheese
  • everything bagel seasoning
  • mashed cauliflower

That’s it for today. I had a good one, I hope you did too!

Keep in Touch…

Goals make this journey possible for me. A new feature that has been added to my weekly workshop meetings at WW is writing down goals and action plans. This is a very good practice to embrace, I find that the closer I am to my goals and progress the better I feel. Here is my goal this week…

What are these funny little flowers?

To eat one meal a day mindfully.

Goal Week of September 8, 2019
Click here to see document

Working towards a goal makes me happier, and when I feel good about myself it makes the journey easier. I am also using my WW Recovery Checklist. It is really helping me focus on my good habits. So, if you don’t have a goal, get one. Make a goal that you think you can really accomplish and dedicate yourself to making it happen. Not every day on the journey will lead to a success on the scale, but every day can be a success nonetheless! How? If you define success with taking time to focus on you, then that sounds like a successful day to me.

Fall harvest 2019

Be bold! Be empowered! Believe that you can do this and you will.

Help…

There is nothing wrong with asking for help. Whether is help with health and wellness goals, or something more. It’s really a sign of strength because when we ask for help, we are advocating for ourselves. So why is it so hard to do?

I’m working on recognizing when I need to ask for help. My three big triggers that have the potential to derail my health and wellness goals are when: I’m very stressed out, overly hungry, or tired. I can’t do it all, all by myself all the the time. So when I feeling overly hungry, just by telling someone, “I’m really hungry,” it helps. Or if I’m dealing with a stressful situation, acknowledging and naming the emotions help me to be specific with the kind of help I need. When I’m too tired to stay up and work, I name it and make arrangements to carry the work on into tomorrow.

We all need help sometimes. My wish for you is that if you need some help to stay on track with your goals that you ask for it.

Double Time…

I’m thinking about why weight loss is difficult:

  1. Staying motivated can be challenging.
  2. Willpower is a muscle and it get depleted.
  3. It takes a long time to achieve goals.

Right now, I’m in a period of recovery and I’m working to get back to Lifetime status at WW. I wish I could achieve my goal quicker, and I know that kind of thinking is not so helpful. That kind of thinking sets up unrealistic expectations, and disappointment. Disappointment that will deplete my efforts.

  1. I will stay motivated by using my WW Recovery Checklist and writing my daily posts.
  2. I will plan my spaces strategically to help me to replenish willpower.
  3. I will set small goals that I can accomplish each day.

Don’t be Dismissive…

How generous are you to yourself? It’s dangerous to dismiss the helpful habits and and routines that make the journey possible. I could just take it for granted that i packed my lunch when I got home from work today, it’s just what I do now. However, that would be a mistake.

See the cut up fruit in the background? Having that on hand is very helpful!

Even though I was hot, sticky, and tired by the time I made it home from school today, I still took the time to pack my lunch. Go me! That is a power move, that makes tomorrow just a little bit easier. I won’t be picking a random food left over in the faculty room, I will have the low or zero SmartPoint options available. These are the little things that deserve to be acknowledged with a little celebration, You did it!

My niece posted this on Instagram, and it really helped me today.

There are some people in my professional life that seem to drain my energy. This can happen anywhere, and I am fortunate that I’m in a place in my journey where I recognize the potential impact of emotional responses and weight loss. I’m no longer dismissive of my feelings, and I find just acknowledging when I don’t feel good helps. I’m not trying to escape negativity, I want to experience it and let it go. I think that may be what I’m supposed to be learning.