I don’t know what happened today, other than to say, I had a hungry day. It didn’t start out that way, I had a good breakfast and lunch. By the time I was on my way home, at 3:30 pm I was starving and tired. I got home, immediately ate a bowl of corn flakes with skim milk and took a nap. Now I’m over points and a little discouraged.
It’s ok, tomorrow is another day. I’m drinking some water, and am planning on an early bedtime. I hope you had a good day on plan, more tomorrow. Let’s keep at this.
I left the gym early this morning to a hidden treasure. The early morning sky is hidden treasure in plain sight because it sneaks up on the world when we are all busy inside. Today, felt special because I got to be a witness to it and I thought,”I want to remember this feeling.” I breathed in cool morning air as if I were drinking water into a parched mouth. My body was slick with sweat, and my muscles had that warm burn that comes with a challenging workout. Everything looked and felt new again.
What would it be to live your life driven by your passions? My husband and I saw a fabulous documentary, Linda Ronstadt: The Sound of My Voice, I encourage you to see this film. It’s a given that she had this incredible immense talent, but she also has this rich, uniquely American, story to tell. I think her life may be a perfect example of a growth mindset. She didn’t play it safe with her career. Instead, she challenged herself to keep pushing her potential. It’s just very inspiring.
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:
Get more high quality sleep. After reviewing my checklists over the past few weeks I see that this is an area for improvement.
Plan on integrating three new meal ideas for the week.
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.
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.
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…
To eat one meal a day mindfully.
Goal Week of September 8, 2019
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.
Be bold! Be empowered! Believe that you can do this and you will.
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.
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!
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.
Change takes time. The decision to make health and wellness a priority may be building up over time, until one day, BAM! You decide, I’ve had enough, it’s time to make a change. That rush of motivation is like adrenaline that ignites inner motivation to take action. It’s harder to hold onto that focused effort for the long term.
It’s all about the energy you’re willing to reserve for the journey. Finding things that inspire helps, a favorite song, something beautiful in the natural world, a favorite outfit, it can be anything so long as it makes you feel good. Filling yourself up with the things you love helps to draw in the positive energy that helps us all to make better choices along the way.
Today was a hard day, I’m transitioning back to work, and while I get a lot of personal satisfaction from work, I’m sad to be losing this intimate time with my family. My son is growing up, and changes are on the horizon. It’s so easy to lose yourself and health and wellness require attention. If I want to make these positive changes to my life for keeps, I have to find ways to set aside some of that love and care I feel for everyone else for me too.
There is nothing exciting about portion control. Most people already know that monitoring portion sizes is just common sense if you want to lose weight. Absolutely, it can be tedious to weigh and measure food every day. It can be especially hard to do if you’re really hungry. Just as it is with brushing your teeth, or waiting in line, monitoring portion sizes is a necessary albeit mundane thing.
Why pick this topic? Well, for one thing it’s on my checklist, it’s actually one of the top three habits that I attribute my weight loss success to. Taking the time to weigh and measure does a few important things for me (besides helping me to lose/maintain weight loss):
The accuracy of my portion sizes gives me a sense of control.
Taking just a minute or two to perform this task honors my goals.
It trains my brain to recognize what an accurate portion looks like.
Every Day Health published an article, 10 Easy Portion Control Tricks that was a useful read as I thought about this post. Here are some new strategies I’m planning on trying:
Try using smaller dishes
Adding milk first before pouring my coffee (that may be hard)
Asking for a take home box and halving my dinner portion while eating out
I am starting to think that maybe part of this journey is to find joy in the mundane habits that continue to contribute towards my health and wellness goals. Maybe it’s good to just slow down and find some deep appreciation for the simple things. I wonder if this makes sense to you. No matter what you’re thinking, I wish is that you believe you can do this, know that even if it’s hard, you can do it.
Just for fun…
Have you heard of something called, “Slow TV”? Apparently, this is huge in Norway. It is hours of TV devoted to things like knitting, train rides, and shearing sheep. Check it out I find it strangely compelling:
In my past, when I was not so self-aware I’d let superstition keep me from celebrating weight loss success. Like if I allowed myself to be present and experience the joy of my accomplishment I would be inviting trouble. I would hear that little voice say, “Don’t be too enthusiastic,” it would say “because maybe next week won’t be so kind and the weight will just boomerang back.” That voice was me abdicating my own sense of power I can’t really describe it but it was like I let something else take over and I was left feeling out of control.
The truth is, I am not powerless (neither are you) I am very powerful (so are you). Figuring out how to be honest and claim that power is a big part of what helped to made the difference this week.
I am going to use my WW Recovery Checklist again this week because it was so helpful. It’s a light tool that is a place to remind me of what habits are most helpful and a place to capture my reflections for how it’s going.
We are celebrating my husband’s birthday today and it could have been a recipe for disaster as far as my weight loss journey goes. He asked for his favorite lasagna, garlic bread, and sautéed spinach. That, plus birthday cake would send me over my SmartPoints balance and into my Weeklies. It is true that is why they are there to be used for such occasions – but I wanted to try to do it another way. This is what I did instead:
I tracked a slice of cake for 14 SmartPoints first thing in the morning after my WW workshop.
I kept my points low for the whole day. Yogurt & berries 0 sp. for breakfast, Homemade chicken burger made with 98% lean chicken 0 sp. on a low carb tortilla 2 sp. and a slice of Velvetta cheese 1 sp. and tomato. I also had some vegetable sticks, Mini Baby Bell Light 1 sp. and grapes 0 sp.
When I prepared lasagna for the family, I also made a zucchini lasagna for me 5 SmartPoints Per slice.
I will forgo the bread in favor of the cake.
It comes down to an important question, what do you really want? I really want to take care of my husband and make sure he has a happy birthday, and I want to lose weight this week. My actions today are making that possible.