08/16/2008 10:02
The MASTER PLAN - steps, habits and strategies I'll use to get to a healthier me.
I found EP yesterday and decided to create a master plan.
So here goes.......
1) Exercise: 30 min/5 days minimum (build up as I get stronger).
2) Keep Exercise Journal.
3) Keep Food Journal.
4) Keep Personal Journal/blog at EP.
5) Weigh in weekly.
6) Menu Plan Dinners - Fish 2 nights a week (fish has been among my avoided foods but I'm finding ways to make it taste GOOD, Chicken 2 nights a week, Pasta/high starch meal 1 night a week, Beef or Pork 1 night a week, a 'Freebee" (eat out or order in) 1 night a week. (Historically I eat WAY too much beef and high saturated fat meats). Any of the meat meals can be swapped out for vegetarian as I learn more recipes, etc. 7) Eat a healthy breakfast daily (try to use eggbeaters replace eggs when I have eggs.)
8) 5-6 mini meals instead of 3 large meals a day.
9) NO soda, ice cream or other processed junk foods allowed in house (I can't eat what isn't here!).
10) Limit pre-packaged meals (too high in sodium) and read labels pre-packed foods.
11) Shopping Strategies: don't shop while hungry or tired and use a list.
12) Cooking Strategies: chew gum while cooking, put leftovers away before I eat, and bake, broil or boil nearly everything.
13) Act of eating: Eat more slowly, at the table, and don't watch others eat! (I tend to eat more quickly if I see people around me eating quickly).
14) Learn and Try new things: I'm not real domestic but I am trying new recipes, vegetarian and low fat, to get a better handle on what goes in my mouth and body! Also trying to learn about portions; they seem so small! (Do people of normal weight really eat that LITTLE?).
15) Late Night Munchie Squashers: chew gum, munch ice cubes, and nibble pieces of frozen fruit.
16) Barter for cravings that won't go away - if I MUST have chocolate or ice cream, I have to ride (bike, not car!), or walk for it and I get one and ONLY one serving. Preplanning what to buy is very helpful because I don't hover and end up overdoing it.
17) Remember it's a process...and try to be patient (I hate that word!) with myself and my body - because I didn't get this fat overnight!
That's the MASTER PLAN!!! It's not ridiculously rigid and I actually *think* I can live with it LONG TERM! I know diets do NOT work. Diets are full of constant restrictions and when I go back to 'normal', I gain more weight than I lost. This plan is more about incorporating good habits and disassociating with recognizable bad habits I've developed. I'd like to think of this as a journey in self-discovery (and self-recovery on the road back to ME!) and an adventure! Wish me luck!!!
