Ps. I am including a picture of my make-shift standing work station! :) It is amazing how easily I tire when standing!
Friday, March 16, 2012
The Hunger Scale
Hey gang, I just wanted to leave you with a thought, as we go into the weekend :) I listen to a therapy talk show on Sirius radio in the evenings when I'm driving home from Charlotte, and the host, Dr. Jenn Berman gives great advice on everything! I was listening Wednesday night, and a caller commented how she had lost 60 pounds of baby weight, plus 10 extra pounds using the "hunger scale" that Dr. Jenn had introduced to her earlier. Dr. Jenn reviewed the "hunger scale", and it is basically, 0 is absolutesly starving to the point of passing out, and 10 is the absolutely fullest you have ever been, where you want to throw up just so you aren't so miserable (I hate when that happens, and sometimes wish I could make myself!). A 3 is a solid "hungry" and a 5 is "not hungry". As we go through the weekend, ask ourselves, "what is my hunger scale right now?". If we are really craving something not so healthy, wait until we are at a "3", truly hungry, and go ahead and eat it, but monitor as the food goes down, how long does it take to not be hungry anymore. If any of this makes sense, I hope it will be helpful. I am a solid 4 lbs lighter than i was last year, and hope to kick it into high gear and be down 4 more pounds by C-day. Have a great weekend everyone!
Ps. I am including a picture of my make-shift standing work station! :) It is amazing how easily I tire when standing!
Ps. I am including a picture of my make-shift standing work station! :) It is amazing how easily I tire when standing!
Monday, January 30, 2012
New Week, with New Resolve
Hello Gang! Sorry I've been MIA for the last week, but RB & I got a new baby puppy. Her name is Kimber, and she is now 8 weeks old. Last week was tough on everyone as we were getting acquainted, and she is still in the potty training phase. Last night she slept for 6.5 hours, so I'm not dragging like I was last week! I can't wait until she is big enough to go running with me, that will be so fun :)
Well, I'm back on the wagon, and am keeping track of all calories and exercise in my livestrong.com MyPlate page. One thing that I'm trying to do this week is to not eat really late, and to get at least 2 water bottles worth of water in, using my awesome new Brita water bottle!
I have had many doubts regarding last week, you know what I'm talking about; "I blew it, now I have to start over", "I just need to cut my calories way back, to make up for the overeating", "I wish I could just give up!". However, I know in my brain that one week of not doing great is not going to completely sabotage what I've done already, and if I am up a pound or two, that is ok, life happens. If I start going over last week, I ask myself, "what good and healthy thing did I do last week?". As I look back, I didn't stop for fast food several times, and waited to eat until I got home, I did less snacking because I was eating higher calorie meals, and I did get 1 day of exercise in. So if I look at it that way, it wasn't too bad. I think if we can try to recall all of the positive things we do at the end of everyday, this could really help our healthy living mindset.
If you read this blog, please leave a comment of something healthy that you did last week. Hearing other's positive examples can have a huge impact on what we do.
beckSTRONG!
smb
Well, I'm back on the wagon, and am keeping track of all calories and exercise in my livestrong.com MyPlate page. One thing that I'm trying to do this week is to not eat really late, and to get at least 2 water bottles worth of water in, using my awesome new Brita water bottle!
I have had many doubts regarding last week, you know what I'm talking about; "I blew it, now I have to start over", "I just need to cut my calories way back, to make up for the overeating", "I wish I could just give up!". However, I know in my brain that one week of not doing great is not going to completely sabotage what I've done already, and if I am up a pound or two, that is ok, life happens. If I start going over last week, I ask myself, "what good and healthy thing did I do last week?". As I look back, I didn't stop for fast food several times, and waited to eat until I got home, I did less snacking because I was eating higher calorie meals, and I did get 1 day of exercise in. So if I look at it that way, it wasn't too bad. I think if we can try to recall all of the positive things we do at the end of everyday, this could really help our healthy living mindset.
If you read this blog, please leave a comment of something healthy that you did last week. Hearing other's positive examples can have a huge impact on what we do.
beckSTRONG!
smb
Friday, January 20, 2012
Tomorrow is a new day...with no mistakes in it...yet!
Ok folks, it's the weekend again, and we all know that for some reason the weekends are harder to be healthy than during the week. Here are two ways that can help manage situations like the birthday party we will be going to for Ian.
1.) Eat very healthy breakfast & lunch with minimal snacking, keeping the calorie intake to a bare minimum, and then at the party eat what you want, but only eat 1 plate full, and stop eating when you are no longer hungry, and try not to just nosh all night.
2.) Eat normal breakfast and lunch, normal snacking, and eat only calorie friendly foods at the party.
I think the key to either one is to first be hungry before you eat anything, and to really make sure you aren't eating just to have something to do with your hands. Something that really helps me to stop snacking is to pop a piece of gum into my mouth, and that usually quells the munchies feeling that I seem to have after I eat something. I think the second key is to have a glass of water in between glasses of wine or beer, or your favorite alcoholic beverage. This makes sure that your aren't drinking these high calorie drinks because you are thirsty, and therefore drink them too fast and frequent.
I'm also including a blog link (healthystrides.blogspot.com) that Ronnie emailed me about after seeing this story on Yahoo News. I found it really interesting and inspirational. We can use all of the inspiration we can get, right!
I also have to say that the start of my week was not very good, I ate a little too much, and just didn't have the energy to do a whole lot of exercise. I was able to do something every day, but you know when you have those "blah" days, and just can't find the inspiration to healthy? That's what was going on, but Wednesday I decided to make the last three days count, and am hoping to be down another pound tomorrow when I weigh in.
Bon Apetite mon Amie!
smb
1.) Eat very healthy breakfast & lunch with minimal snacking, keeping the calorie intake to a bare minimum, and then at the party eat what you want, but only eat 1 plate full, and stop eating when you are no longer hungry, and try not to just nosh all night.
2.) Eat normal breakfast and lunch, normal snacking, and eat only calorie friendly foods at the party.
I think the key to either one is to first be hungry before you eat anything, and to really make sure you aren't eating just to have something to do with your hands. Something that really helps me to stop snacking is to pop a piece of gum into my mouth, and that usually quells the munchies feeling that I seem to have after I eat something. I think the second key is to have a glass of water in between glasses of wine or beer, or your favorite alcoholic beverage. This makes sure that your aren't drinking these high calorie drinks because you are thirsty, and therefore drink them too fast and frequent.
I'm also including a blog link (healthystrides.blogspot.com) that Ronnie emailed me about after seeing this story on Yahoo News. I found it really interesting and inspirational. We can use all of the inspiration we can get, right!
I also have to say that the start of my week was not very good, I ate a little too much, and just didn't have the energy to do a whole lot of exercise. I was able to do something every day, but you know when you have those "blah" days, and just can't find the inspiration to healthy? That's what was going on, but Wednesday I decided to make the last three days count, and am hoping to be down another pound tomorrow when I weigh in.
Bon Apetite mon Amie!
smb
Friday, January 13, 2012
A beckSTRONG Weekend
Hey Gang! Just a note before we head into a 3 day weekend for most of us :)
Be aware of everything that goes into your mouth, and write it down at some point
Eat healthy items even though it is the weekend
Can Do Attitude!
Keep accountable with someone you will be talking to or seeing
Savor every bite of something you splurge on
Take a walk, or do some kind of leisurely activity to stay active
Reply to this email!
Open a bottle of wine and keep track of how many glasses you have
Never "give in the towel"
Gain better perspective on yourself in our quest for a healthier lifestyle!
In case you didn't notice, I spelled BECKSTRONG...... Keep it up everyone! :)
smb
Wednesday, January 11, 2012
Keeping the Motivation
Hey gang! Well we have one full week down, and 11 to go before the Bridge Run. If I can stress two things to you for the rest of this week, is to 1.) find something to help motivate you this week. This could be the $5 starbucks gift card we have as a prize, or if it's a pair of jeans that you are close to being able to fit into, or just the fact that you are close to having 2 weeks of successful healthy living under your belt. 2.) WRITE DOWN WHAT YOU EAT. I am still using the LiveStrong.com website to track my calories, and one thing that I have found that helps me is to leave the "my plate" tab up on the computer, and the computer on and up, so I can just sit down and enter in the calories as soon as I have a chance to. For those of you at a computer at work, just leave a tab up in your internet explorer, or whatever browser you have.
I have had a few setbacks as far as food goes, ate too many crackers Saturday night, too much chicken burrito Monday night, and too many crackers & cheese Tuesday night. However, Monday & Tuesday I did stay within my calorie allowance, it was just too late at night, and I wasn't hungry.
However, live and learn, and I'm purposing to get to bed earlier tonight to help avoid the late night snacking. Good luck to everyone on today's journey! :)
smb
I have had a few setbacks as far as food goes, ate too many crackers Saturday night, too much chicken burrito Monday night, and too many crackers & cheese Tuesday night. However, Monday & Tuesday I did stay within my calorie allowance, it was just too late at night, and I wasn't hungry.
However, live and learn, and I'm purposing to get to bed earlier tonight to help avoid the late night snacking. Good luck to everyone on today's journey! :)
Friday, January 6, 2012
Looks Like We're on the Right Track!
I was reading my Shape magazine during a workout yesterday and came across an article titled "Change your life - for good". It listed 5 things that could help you accomplish the goal of living a healthy lifestyle, and I was please to see that we are doing most of them. I've listed them here for a good reminder of our big picture goal as we go into the weekend.
1. Watch your wording: Be more specific when creating a goal, instead of "I'm going do more exercise this year", say "I'm going to work out at least 30 minutes, 3 times a week".
2. Build your case: Make pros & cons for your resolution, for example with the getting exercise goal, list as many pros as possible (weight-loss, more energy, etc.) and any cons (things that might hinder getting it done). Seeing that it has more pros than cons will help be a motivator, which we could all use more of :)
3. Set up incentives: Reward your stuff for the small and big stuff. It doesn't have to be expensive, but if had a goal to bring your lunch to work every day for a week, maybe get yourself a new color of nail polish or something that you might not get at your regular grocery shopping trips.
4. Rally support: Research shows that you are more successful when supported by others. We are doing this already, so great for us! Feel free to contribute anything to this blog to motivate each other :)
5. Plan ahead for slip-ups: It's always a good idea to write down, or know your weaknesses, so that you can plan on how to address them if they come up. For example if you know that you tend to "throw in the towel" for the day or week if you eat one bad thing, have a plan to do something to get you back on track, like go for a walk, or write down what you will eat for the rest of the day.
1. Watch your wording: Be more specific when creating a goal, instead of "I'm going do more exercise this year", say "I'm going to work out at least 30 minutes, 3 times a week".
2. Build your case: Make pros & cons for your resolution, for example with the getting exercise goal, list as many pros as possible (weight-loss, more energy, etc.) and any cons (things that might hinder getting it done). Seeing that it has more pros than cons will help be a motivator, which we could all use more of :)
3. Set up incentives: Reward your stuff for the small and big stuff. It doesn't have to be expensive, but if had a goal to bring your lunch to work every day for a week, maybe get yourself a new color of nail polish or something that you might not get at your regular grocery shopping trips.
4. Rally support: Research shows that you are more successful when supported by others. We are doing this already, so great for us! Feel free to contribute anything to this blog to motivate each other :)
5. Plan ahead for slip-ups: It's always a good idea to write down, or know your weaknesses, so that you can plan on how to address them if they come up. For example if you know that you tend to "throw in the towel" for the day or week if you eat one bad thing, have a plan to do something to get you back on track, like go for a walk, or write down what you will eat for the rest of the day.
Thursday, January 5, 2012
Energy Boost that Actually Tastes Good :)
If nothing else, it will help us to drink more water, which in turn helps us stay fuller longer in addition to all of the benefits of hydration.
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