Let's Get REAL!

happygirl518

Thank you Lucy, I try. I hope you and everyone here take something of what I brought up today to heart. I acknowledge that change can be scary, fearful, difficult for many. Any time we step out of our
"comfort zone" we are faced with answering for our actions that got us here in the first place. We don't like what we see, can't believe we let ourselves get so out of touch with ourselves, but we get caught up in a sea of emotions. Many of us are emotional eaters. Shoot....I came from a family that used food to soothe me, food to celebrate, food to comfort, food to entice me to do something, food to reward my efforts....food food food. I never learnt to eat because I was hungry but to Eat to Eat. So I ate when I was lonely, sad, depressed, bored, happy, excited, reward myself and celebrate and I don't want clearly to do that anymore. Now I wait for that body signal that stomach growl, or feeling of emptiness, I stop and ask myself "why am I wanting to eat?" "can I wait another hour?" sometimes it only a snack, an orange, fruit salad, applesauce, broccoli, and I'm okay. If not then, okay time to eat.

I do the same when I am eating. I mentally (if not using a divider plate) divide my plate into 3 sections. The bigger section is for fruit and veggies, the other two for carbs and protein. I eat slowly, putting my fork or spoon down between bites. I chew slowly and really enjoy my food. Half-way through I assess am I satisfied, comfortable but not too comfortable, am I full and if so I stop. If I am still full I continue with the food on my plate that I know I can have. My meal time eating has gone from 10 mins. to 1/2 hr. That's right, we as a family could sit and eat and be done is 10 mins. I timed us consistantly for 1 wk. That is too fast. Its time we slow down and make time.

Richard Simmons use to say years ago, he probably still does that we need to Listen to Our Bodies. When we burp start to feel satisfied, its okay to stop, even if you still have food on your plate. Next time lessen your portions a bit., if need be, or take in more veggies.

Slowing down when eating actually aids in digestion and so there is less gas, bloating, nausea, discomfort. Just something to think about!!!

Have a great day everyone
Debbie

happygirl518

Good Morning Everyone, Its Friday.....golly I can't wait til the weekend. Sleep in......yeah

Going to share with you some Fiber Facts this morning
Fiber slows down the absorption of blood sugar, keeping blood sugar levels steady
Your energy stays Up and you don't get low-sugar level cravings, Plus less sugar is stored as fat and more is burned for energy
Fiber has the ability to cancel out calories before they are absorbed
Scientist estimate you can lose up to 18 lbs. per year eating high fiber foods.

Just a little something to think about........I have found it to be true that since reading food labels and finding foods with 5 gms or more fiber in a serving fiber does turn off the hunger switch and leaves me filling full and satisfied longer!!!

So if some of you are having cravings and not feeling satisfied in your food choices try having a little more fiber in your day and see if that helps. It is recommended you strive for 30-40 gms. per day

Here are some high fiber food sources just to name a few common ones:
appple with skin 5 gms.
banana 3.92 gms.
orange (navel) 3.40 gms
strawberries 3.98 gms
cauliflower 3.43 gms.
peas 8.84 gms
potato baked 4.80 gms
sweet potato 5.94 gms
Oats 12.00
pasta (whole wheat) 1 cup 6.34 gms
rice, dry brown 1 cup 7.98 gms
almonds 1 oz 4.22
black beans cooked 1 cup 14.92 gms.
flax seed 3 tbs. 6.97 gms.
soybeans, cooked 1 cup 7.62
sunflower seeds 1/4 cup 3.00 gms.

have a healthy happy day everyone
bbl Debbie

get_fit2009

I just stumbled on this thread and I love to plan things out - what fun! Except for me, Sunday is my planning day so I can go get everything prepared before it's back to work on Monday. But for today, I have planned out TODAY. Packed my lunch and ready to go. Gonna be a good Friday!!!

Thanks for sharing your thoughts for each day, happygirl! :flowerforyou:

happygirl518

Welcome get_fit 2009, so glad you stopped by and hope to see more of you here in the group, Planning is key for me. Takes all the guess work out of my day and meal plans saves me so much time and foolish eating. I do best to adhere to meal times and having a schedule and working around the meal times is helping not just me but the entire family. DD (dear daughter) and I walk around 6:30 every evening and she tells me when she gets home from school she looks as forward to our walk as I do. Its great to have that support system even through our children, and who better for me to set a good example for.

So welcome and feel free to share what motivate and inspires you and keeps you focused on your journey.:flowerforyou:
Debbie

happygirl518

Here is a great high fiber recipe for all you Pasta Lovers

Pasta Fagioli
2 slices center cut (30% less fat) bacon, such as osca mayer, chopped
1 onion chopped about 1 cup
4 cloves of garlic, minced
3 ribs of celery chopped 1/2 cup
4 cups of low sodium fat free chicken broth
1 can (14.5 oz) salt free diced tomatoes
6 oz. whole wheat healthy harvest ronzoni
1 can of dark red kidney beans rinsed and drained about (15 oz)
1/4 cup chopped fresh parsley
1/4 cup chopped fresh basil
1/8 tsp. ground blk pepper
Heat lrg. saucepan over medium heat, add the bacon and cook until just strting to brown, 5-6 min. Add the onion, garlic, celery and carrots cook til starting to soften 2-3 mins.
Pour in chicken broth, tomatoes, pasta (ronzoni) and beans cook 12-15 min and pasta will get tender. Remove from heat and stir in basil, parsley and pepper.
Makes 6 servings
Per serving
Calories 210, 10 gms. protein, 33 gms. carbohydrate, 4 gms. total fat, 1 gm saturated fat, 3 mg. cholesterol, 9 gms. of fiber, 490 mg. sodium
Enjoy

happygirl518

Good Saturday Morning Everyone,

How are all of you this morning? Any big plans for the day? We are all doing our own thing this morning then after breakfast looking to do a bit of cleaning. Give the puppy a bath. DD and I are going to try to take in a walk, weatherman says storms are moving in, so we may be dodging raindrops but that's okay, we walked in the rain earlier this week and loved it.

Quote Today: simple one we've all heard, but its so true, "practice makes perfect". I don't know who was responsible for that quote unfortunately, but they are someone that knew first hand what they were talking about. How can we apply this realization to our journeys? Let's get real for a minute, okay.

I read an article that said to make a lifestyle change and their are many components to lifestyle change I am learning.....diet, healthy choices, exercise, attitude, scheduling, planning, tracking, shopping, weighing, measuring, journaling, and so on and so on......but getting back to this article...

It said that to exercise one needs to find something they enjoy and then make it their form of exercise, perhaps its golf, playing basketball, soccer, biking, walking, swimming, jogging, bowling, surfing, water skiing, and then do it 3 to 4 times a week for 30 minutes or more. The article went onto say that by doing something we enjoy we will find ourselves missing it when we don't and wanting to do more.

Did you ever think you would find yourself saying "I miss going for my jog, or walk, or riding my bike, or going to the gym? Well 10 wks. ago you could not have sold me on the idea. But talk about new discoveries.....I am approaching my 9th week of my lifestyle change and finding ways around the obstacles and doing my choice of exercise "walking". DH said to me the other day, "well with it raining you won't get your walk in today, will you?" I said, well its not lightening, and I do have an umbrella, and he smiled, and you know what I went for my walk with my daughter in the rain. We were the only ones that braved it, no jogger, bikers, walkers, just me and her and a few ducks that came out of the lake and waddled around welcoming us, and we laughed and enjoyed our feathered friends., and it was a beautiful day. But 10 wks. ago, I would not have gone for any walk in the rain, and now I think of all I was missing. So.....just something to think about. Hope it inspires you a bit, if you haven't had that AHA moment yet and have only begun your journey it will come.....be patient.....if you don't like your exercise....think of what you do like to do and make it your exercise of choice....have fun.....

Keep it Real......be good to yourself, and I'll be back later......ttfn Debbie

happygirl518

Hello everyone, hope your weekend is going well. It is raining here in Ohio, and we are just taking a leisurely enjoyable day here with family. Nice to just kick back once in awhile from the hustle and bustle of life. Doing some reading today, listening to music, watching t.v., playing board games with the family, and doing just whatever makes one happy. Sometimes it feels good to just allow ourselves to just SlowwwwwwwwwDown....

So ....got to thinking the Easter Holiday is soon going to be here and how will you handle the peeps, chocolate bunnies, all the goodies......do it in moderation, avoid them, time to start planning. Are you the one that goes to visit the family or are you one that helps cook the meal, or is it potluck.
Now is the time to get out the cookbooks, perhaps see what low calorie treats you can make and give the children something fun and healthy at the same time.

Share a fun craft idea, recipe, tip...with the group and lets make this an Enjoyable Easter!!!!

bbl Debbie

happygirl518

Good Monday Morning Everyone, hope your ready to begin a brand new week. I sure am. Today was weigh in and down another lb. Boy that is motivation in itself. Going to be a wonderful week weatherwise so the weatherman was saying and I intend to get out and make the best of it.

So what's on your agenda?

Here's your quote: "Adopt, Adapt, Change"....author unknown

I'll be back later and share what that means to me!!!

What's it mean to you? Please share

Debbie

happygirl518

Hi everyone, wanted to share some tips with you that help in losing weight. Was reading over a few of my notes and thought I would just share a few of them with you.

1. Herb it UP! Stock up your spice rack .....cumin, coriander, italian seasoning, sea salt, oregano, paprika, orange peel, lemon zest, parsley flakes, bayleaf, barley, flax seed, to name a few
Grow an herb garden....spices and herbs add great flavor to food without adding fat or calories

2. Slim down the soup.......make a big batch of soup and refrigerate before you eat it. As it cools, teh fat will rise to the top, skim off the surface-heat and eat

3. Listen to your cravings....If you are craving something sweet, eat something sweet, like fruit instead of high calorie ice cream, or want something crunchy try popcorn instead of chips

4. Taste Something New...Broaden your food....try new fruit or veggie, star fruit, kiwi, papaya, plantain, hummus, brussel sprouts, asparagus, baby spinach, kale

hope one of these tips hit home with you this week.....

Debbie, make it a healthy and fun-filled week

Georg

It was a busy day today - & since I refused to skip my workout, I completely forgot about a meeting tonight! It wasn't all that important, but it shows you how my thinking has shifted. Usually I'd workout early or not at all to be showered & ready for the meeting.

happygirl518

Good Morning, its a beautiful day morning here in Ohio today, suppose to have another high of 60's and that raises our expectations of what we will do and accomplish today.

Quote Today: "You can try to be something you're not, or be Great as someone you are".....by Glenn Algenius Sweden

This is so true this quote.....though many of us are making great strides to change its only to be better at who we are. I was doing a little reading today and a man was saying that he was glad for the hardships in his life. He said, without life's lessons and experiences he could not be the person he has become.

I made this realization a few short years ago when I lost my job due to illness and had to learn to except a lifestyle I wasn't clearly ready for. I thought the illness at first was God's way of telling me I simply needed to slow down. I worked 2nd shift and during the day cared for my dying mother in law for nine months. I juggled meals, childcare of my daughter then 3 yrs. old, around hospice visits and worked 7 days a week. I had to work 7 days a week to get my 40 hrs. in each week, and yet be home for the caregivers that would arrive at our home. I would come in at 1 a.m. and often not get to bed til 3 or 4, tending to bed changes, and emptying foley, and pushing meds.....and sitting and praying....everyone said, how can you do this, my question back to them, was "how can I not". I saw myself as strong. Once she passed life began to return to normal and then my walls came crashing down. Within a hr. off work and countless testing and doctors I was told I could never work again. I cried, I got mad, I refused to accept what was being told to me, and through trials of trying to work and finding they were right, I had to accept what I couldn't change. I was living the Serenity Prayer.

Nobody expects their life to stop at the age of 43, I told myself I still have 22 or 25 yrs. left to work.....now I have to work at being healthy, its all I have aside from my family and I can't take care of them well if I don't take care of me. People remind me how far I've come, and many still ask, "how do you do it".....I still say.....how do you not? I love the person I am. I am comfortable in my own body...I just want to be as healthy as I can be. I accept what I can't change, but I still have much I can.

Like the man said in the article...I'm proud of the person I have become. I am wise in humanity, compassion, I have a purpose driven life. I love with all my heart, I give 110% to my friends and family if only in being a good listener, I value what is most important, love of God, family and good friends, I live for today, and learn from all my yesterdays and I wouldn't change a thing.

I learnt to not take work, family, home, sleep, good health, for granted.....live each day to the fulliest and value what gifts in life you have been given...you never know when the change will come and not always will you be in control, but you can and will be okay.
So when someone says, "how do you do it"......try saying with a smile, "how do I not?"

thanks for allowing me to share and may you find your purpose and strength that lies in all of you, your stronger than you know.....keep on pressin on....its all worth it, YOUR worth it!!!!!

Debbie

happygirl518

Good Morning and Happy April Everyone!!!!

Quote for Today: "Each day is another opportunity to take one step closer toward your goals, your dreams, your destiny".......author unknown

This is our April~~~~our opportunity to begin a new. Perhaps some of you have been struggling, think of today as a new beginning. For those of you just beginning, good for you for making the decision to change your life. For some like me that have been doing this for about 8 or 9 wks., your doing great, may have stumbled here a few days here and there, but think of all the good you have acheived thus far. Wherever you are in your journey, you are closer than you were when you began.

I want you all to set one obtainable Goal for yourself this month. Share with us what that will be and I will check back with you and see what I can do to help you reach your goal. Perhaps its to get in all your water (8 glasses daily), eat more veggies, or fruit, try a new food, begin exercising, increase your intensity, go to the gym 3 days a week, journal, whatever it is, please share.

Looking back over my journal, my goal is going to be to eat 2 fruits daily., as that seems to be what I am lacking most. Its a simple goal, but an important one.

bbl Debbie

happygirl518

Hey everyone. I want to share with all of you I did my walk, 2,880 steps today, but in pain. I read an article in Prevention Magazine and perhaps I know why I was in pain.

The article talked about the importance of drinking our water 2 hrs. before our workout. Our cells in our body needs water to be at the optimum function. You need to drink 1 OZ of water for every 10 lbs. you are, ex: weigh 150 need 15 OZ of water prior to your workout. If your cells are dehydrated you will fatigue easily, and your workout will be tougher. All these facts are based on studies done by a panel of participants results at California State University. Those who were dehydrated in strength training if dehydrated were completing 3 to 5 sets less than those hydrated doing the same activity.
Just something to think about.

With that said, I can tell you I completed my steps but it burned and was painful, but I talked myself through the pain and completed it, but from now on will make sure I have drank the water and take a water bottle with me so a lesson learned.

Hope this little insight and suggestion help you.

bbl Debbie

happygirl518

Good Friday Morning to all......ever have one of those days your feel good, and dedicated to your journey, you get caught up in your day and topple overboard.....well that was me yesterday. I had been expecting it............Now this must have some of you bugged. I have been on my journey 9 wks. and stuck true to my plan. Been satisfied with my choices of food and logged in everything, but yesterday was not a typical day. I ran errands, ate late breakfast, and out to breakfast at that, then DH took me and daughter out to dinner then just one challenge after another. The point I'm making though is that this will happen. Life happens, and I am fine with it. Just proves I'm normal I guess, LOL

So today is another day and it will not be more of the same (at least not my yesterday), we're back to the plan. I does feel good to just let go and trust yourself. It was just one day.....and ya know what I wasn't as satisfied, and I truly did not enjoy the way my body felt......My foods were higher in fat, calories and sodium and that all made for a miserable feeling.....so was it worth it, No......but nor am I going to beat myself up for it.

So case and point.......when the day comes and you fall overboard, get back on that boat anyway you can.....healthy eating is much more satisfying.

bbl Debbie

happygirl518

Good Morning everyone, tis a chilly one here this morning. DD is going to an Easter Egg hunt. Hard to believe the holiday is almost here. Have your game plan on? Planning is key to success so think about what you will do to make the holiday a success.

bbl Debbie

happygirl518

DUE TO LACK OF PARTICIPATION THIS THREAD IS NOW CLOSED
WISHING YOU ALL MUCH SUCCESS
DEBBIE