Here is the link for the Habit Tracker for November

https://community.myfitnesspal.com/en/discussion/10847596/november-habit-tracker#latest

Welcome to all the new Shrinking Assets members! And, Congratulations to @Beka3695 on the new job. I’m gearing up for a job search soon so I was motivated by your news and updates!

@frankwbrown - Your fitness routine sounds really challenging. I’m also trying to figure out how to balance my daily nutrition and activity level to maintain my current weight. So, I’ll be interested in learning more about your experience in the coming months.

Nature003Life wrote: »

Accountability & Regret post

Hi everyone. Hope it’s alright to share this here. As the subject line says, this is for accountability and something I regret.
Right now, I feel like CRAP!!! I feel so horrible. My stomach is bloated and OMG the feeling is not fun. It’s very painful. Never had this kind of pain before.
Well, it all started on Halloween. I have been eating nothing but candy since Sunday. I mean a lot of candy and that is something I don’t do. Normally will have a few snack-size pieces once a week. (Between 3-5 pieces.) Not every single day. Twix, Snickers, Jolly Rancher sticks, Twizzlers. You get the picture. To add to this candy binge eating session, other than the fact I did not realize what was happening or why this was happening is the fact I have not been drinking a lot of water.
Last night was so painful. This morning I was still hurting. At first, there was shame because I know better. Then thought to myself, no don’t fall into that shame nonsense. Be accountable and share with your group. That’s what they are there for. We all fall in some way shape or form.
I am happy because I’m being honest and holding myself accountable but goodness gracious do I regret this. All I want is for this feeling to leave. This is going to affect my weigh in but I will be okay with that.

Thanks and have a good day!!!!!

You're right @Nature003Life, we are all here to, not only help keep each other accountable but to also help each other through the not so great times. Getting healthy is not a straight line, it's more like an up and down roller coaster. One bad week cannot ruin a weight loss plan only giving up can do that. The horrible feeling will pass and you'll be right back on track. Don't give up. We got this!!

@Nature003Life Bravo for sharing your struggles. I know I can relate. @leni1us has it right. It goes so up and down sometimes. Hopefully the down is more than the up. Hang in there. We can do this!!

@KittyInBoots17 I have to add in exercise most days, Kitty, or I'd never stick to my calorie limit. I know how many calories I burn when I swim and hike, so I can plan extra food on those days. I usually add back in half the calories. I do have one indulgence meal a week where I can have anything I want. That makes it so much easier for me to control the cravings, knowing if I really want it, I can have it as long as it's only part of that meal. Keep going!!

@cre804 - What are some of the sweet and salty snacks you enjoy now but want to supplement or replace? I’m listing some of the items I snack on here and look forward to seeing other ideas!

Sweet: I eat a lot of fruit (e.g., pineapple, strawberries, raspberries, banana, kiwi, etc.) with a tablespoon or two of Greek yogurt on top. You could also use a small amount of whipped cream to make it feel more ‘special’ and I add some nuts for extra protein so I feel full longer. It feels like I’m eating a sundae! Layering a little whipped cream between apple crisp or peach cobbler can be good, too. A fancy serving glass can make it feel as though I should savor every bite 😋. I eliminate added sugar, half the recipe portion, or just heat up apples without the ‘crumble.’ I also make banana, pumpkin or zucchini bread with reduced sugar.

Other items I eat when craving something sweet include: dried mango, raisins (plain or covered with vanilla yogurt), dates, figs, dried cranberries, and chocolate covered almonds or a bite-sized chocolate that I eat with intention in limited amounts. In the summertime, I enjoy frozen fruit bars (e.g., lately strawberry or pina colada) or a low-calorie smoothie (e.g., Tropical Smoothie’s Detox Island Green 🥰).

During the winter, I’ll usually have hot chocolate or heat up apple sauce with a little cinnamon sprinkled on top. I sometimes have a no-sugar Klondike crunch bar, which makes portion-control easier. If I scoop ice cream out of a gallon container, I often get carried away with ‘evening out the top’ and eat more than I should 🙄. Occasionally I’ll buy a smaller ‘pint’ size and, for some reason, it seems easier to plan a few servings (maybe to make it last? Or maybe because I’m making better decisions at the time of purchase?).

Salty: My favorite salty snack is Japanese seaweed sheets or the snack size (more expensive) servings of seaweed flavored with teriyaki, sesame or wasabi. I also love steamed edamame sprinkled with sea salt. I recognize that many people may not like the texture of seaweed but Japanese rice crackers might be a good alternative to chips or higher calorie crackers. My son loves veggie sticks but I prefer popcorn or pretzels if I’m choosing an alternative to chips. Everything bagels are an indulgent treat for me. Half an everything bagel makes a good snack but I usually eat a whole one.

Our family also enjoys pickle snacks, Aldi sells snack-size bags or we pickle various items and keep them in the refrigerator. Cucumber with salt - or dipped in hummus - tastes great to me, too. I love any veggies dipped in hummus, which is easy to make ir buy. I’ve been meaning to make some homemade tabouli to have with pita bread - or sprinkle in sandwiches and on salad - but it’s still on my ‘to do’ list.

My husband and sons love beef jerky as a salty and savory snack - and so does our dog! I’ve been wanting to try the tuna ‘cups’ that some people make in small cupcake tins prepared as snacks. I think they would satisfy a salty craving — but maybe not. I tend to lean toward savory and umami flavors so I’m starting to wander here! 😬

Instead of eating a snack, I’ll sometimes have a cup of chai or mint tea to satisfy me when I’m not sure what to have and suspect I’m eating due to boredom, tiredness, procrastination, or some other emotion. If I still want something after drinking the tea slowly and with purpose - while reflecting on some underlying reason for the craving - I’ll try a healthy snack.

Sorry for the long list but I hope you find an idea or two worth trying.

pipsqueak34
Friday
SW: 143.6
CW: 142.6