2 starches (one slice of bread is a starch)
1 dairy (will increase this once at goal - I take an extra calcium)
2 proteins (lean and 4oz each)
2 fat (tsp of oil, salad dressing or mayo)
2 fruit (a cup of anything or half a banana for each serving)
3 veggies (a cup = a serving)
1 treat (under 150 calories, 2 gr fat and 25 gram carbs)
It's the treat I look forward to at the end of every day. My treat is what keeps me motivated and not feeling deprived.
Right now my three favorite treats which are allowed are:
A Healthy Choice pudding cup
Any flavor low fat frozen yogurt (125 gr or 1/2 a cup)
A 'skinny cow' Yum yum.
A typical day
Breakfast:
1/2 cup 1% cottage cheese (my dairy but doubles as a protein so I'm not hungry)
1 cup raspberries or blackberries (1 fruit)
1 slice weight watchers bread - toasted - no butter (1/2 a starch)
Lunch:
1/2 a whole wheat pita (1 starch)
2 oz turkey or chicken or 1 egg or tuna or salmon (1/2 a protein)
1 tsp mayo (1 fat)
1/2 a banana or a whole apple or 1/2 cup unsweetened apple sauce with cinnamon
3:00 PM snack (this is when diets have failed me in the past - when I skip this)
1 slice weight watchers bread (1/2 a starch)
2 oz turkey or chicken or 1 egg or tuna or salmon (1/2 a protein)
1 tsp mayo (1 fat)
Dinner:
4 oz meat (what ever kind I'm serving that night)
Three cups veggies (sometimes hot like peas, corn, carrots, broccoli, brussel sprouts, etc, sometimes cold like spinach, celery carrots, red peppers)
8:00 PM snack
My treat! (under 150 calories, 2 gr fat, and 25 gr carbs) - normally it's a
Healthy Choice Double Chocolate pudding cup. Yum yum.
one 500 mg calcium & one 1000 UI Vitamin D with breakfast
and
one 'One a Day for Women' at dinner
and
Eight glasses of water, or herbal tea, or crystal light.
I was listening to a weight loss podcast the other day that really got me thinking. She said that if we aren't enjoying the journey of weight loss, we weren't likely to stick to it. It made me ask myself, am I enjoying the journey? I wasn't up until that point but while listening to the podcast I felt something shift. I needed to enjoy the journey. I need to feel out good it feels to eat well and exercise TODAY and let the weight loss just be a natural outcome of that. I'm going to start enjoying this journey.
Six weeks ago I couldn't walk up a flight of stairs without being out of breath and today on the Couch to 5K program I ran for 20 minutes straight! Woo hoo.
Weight remains unchanged. Hope that changes soon. I feel stronger and healthier and I'd like to start looking stronger and healthier.
Tomorrow I'm on day 3 of week 5 of the couch to 5K which means for the first time I have to run 20 minutes in a row. I've only run 8 min in a row before. I'm nervous.
I'm a bit discouraged about the unchanged weight. I'm working really hard and eating well. I hope it's just muscle building but it's time for the fat to go away now.
I was hungry all last night and I'm hungry now. But I've used up my 1800 calories for the day. I should have been closer to 1600. I hope this hunger doesn't last. It gives me heartburn.
All for a purpose those. I'm visualizing shrinking fat cells with every tummy grumble.
I broke a new record for my 5K yesterday at 43 min. For those of you who run you'll recognize that my time is still extremely s...l...o...w but for me watching that number go down as I get just a little bit faster makes me feel wildly successful. When I first started six weeks ago, I was averaging about 55 min for 5K. My goal is 36 min but I'm in no rush to get there. When I've pushed myself too hard in the past, I end up not reaching my goal. I'm taking the path of the turtle this time .. slowly but surely.
I should never have let my mother convince me to eat out last night. She practically pleaded with me, begged me, offered to pay for the whole thing. In the end she convinced me and we went. How dysfunctional is it that we sat eating our fries and talking about how we were going to lose weight? The good news is that I only ordered and appetizer and no drink or dessert. Too much salt, too much fat but the portion was at least small and for the first time, I didn't even finish it. A small success at that. It's just so much easier when I eat at home and have control over exactly what I'm eating and how it's made.
My son (age 9) hugged me spontainiously last night and said, "You're so soft and squishy. Don't ever change." I didn't have the heart to tell him I was changing but slowly enough that he might not notice and that one day I may not be so soft and squishy.
