Sunday, June 7, 2015
Changes Coming, for the 100th Time
Looks like it's time to try yet again, make another plan, work on changing for the better and improving my health and weight. Sometimes it get really old, re-starting all the time. But you know, one of these times, it's going to stick. Maybe this is the time. Maybe today is the first step back to a normal weight. You never know. You have to keep trying. So here's what I am doing.
Breakfast is something I have figured out, and I know what is best for me even if I don't always do it. If I eat mainly carbs in the morning, I feel like crap. Sluggish, kind of half sick. I used to eat things like oatmeal or whole wheat toast for breakfast, but in the past five years or so those things just make me feel unwell. I suspect it has to do with blood sugar, which is probably not as level as it used to be, with age and obesity. The breakfasts I can eat now that make me feel good are protein-rich and low to moderate carb. I do fine with a simple protein shake, a Greek yogurt that isn't sugary, eggs and fruit, or my favorite: bacon (or sausage) and avocado with fruit (or sometimes with a bit of sweet potato). I feel great on those breakfasts. If I just stick with those, it's a good start to my day.
Dinner is pretty easy, because of my family. I mean, for the most part, I decide what's on the menu. I know how to do this in a healthy way, because when I was on Medifast or low carbing I got into a good routine of making a dinner everyone would like: a basic meat, a couple of vegetables, maybe a fruit. I'd make some rice or pasta or potatoes for everyone else and just not have any. I often subbed cooked squash for pasta or rice, and mashed cauliflower for potatoes, and I was happy with that. I just need to go back to that instead of the gluten free noodles and breads and such that I have been eating. There is the issue of potlucks and eating when I'm not the one cooking, but that's not an everyday thing. Maybe once a week... so I should be able to muddle through it by bringing a dish I can eat and not going back for seconds of whatever else is served. I'm also pretty solid on knowing how to eat at any restaurant (protein and vegetables), so that's not an issue.
As for snacks between meals, sometimes I feel like I need them to keep my blood sugar steady, or at bedtime because my stomach is growling and keeps me awake. Instead of the snacks I have been choosing (gluten free crackers, cookies, chips, etc) I need to go back to fruit, vegetables, and protein. Cutting out nuts for AIP got me out of the habit of using almonds as an easy snack but I am going to start eating them again. I mean if I am really hungry and need something, those foods will be just fine. I could also use protein shakes between meals if I need something easy (they are 100 calories, so would not have as much impact on my daily calorie intake as the stuff I am eating now). Maybe I will even get some protein bars, as some commenters suggested in my last couple of posts. And of course, there is the option of just reducing my eating between meals. I think for starters, limiting my snacks to 100 calories, 3 times a day max, will be doable.
That leaves lunch which is where I tend to get into the most trouble with either being too busy and grabbing something convenient, but not very nutritious, or having some time to "indulge" between other activities and choosing to eat old favorites like chips, pizza (gluten free) or pasta (gluten free). I need a better lunch plan... but maybe for this week, I will just try to make healthier choices for lunch as I incorporate the other changes I listed above.
Also I need to be sure I drink more water, cut the diet sodas back out, and knock it off with the Starbucks matcha lattes. I have matcha at home, too, and make myself a cup with sugar and milk almost every day. It's kind of addictive, and since I cut out black coffee during AIP I have gone overboard with the matcha (which I don't have a taste for plain). I am thinking about adding back unsweetened almond milk and subbing that for regular milk, in smaller amounts, and cutting the sugar back as well.
I am still wearing my fitbit but not really doing anything with the info (since I have not been tracking calories this week). I guess what I will aim for this week is just an increase in activity over last week. Have to start somewhere. Plus I'll go swimming with my daughter and get more activity in that way.
Anyway, that's the plan for now; I pretty much ditched the starvation idea because of the effect just *thinking* about it had on my eating, plus all of the thoughtful comments I got giving me other ideas. I haven't gotten on the scale this week but I better do that too, right?
This is going to be a good week. I have other things in store as well that may help me reach my goals, but more on that later!
Posted by Lyn at 1:33 PM