Hey, what day is it? Seriously. What day is it? Say it … say it …
Weigh In Wednesday #2 – Woot woot!
What went well this week?
I updated my running playlist and got a move on. Yes, there was actual exercise this week! It wasn’t every day, but it was most days, which is a HUGE improvement over last week. As I type this, I am already dressed and ready to go for a run. I am tired, I am crabby, and I’d rather sit on the couch watching crappy movies and eating ice cream, but I know that I will feel eleventy billion times better if I go run instead. So, I WILL!
What did not go well this week?
Dropped the ball a little on the journaling my food intake, and I have no real excuse for that because most of my meals are at home – that is, right near the computer. Also, I have a SparkPeople app on my phone. This seems like it wouldn’t be that important, especially because I didn’t binge eat or anything. But, writing down everything you eat really makes a difference. It is an incredible tool for creating mindfulness about food choices. It also prevents forgotten-calories sabotage. It’s also sometimes a deterrent. I have skipped a snack I didn’t really need solely because I didn’t want the hassle of having to do the calorie calculation and write it down.
Whaddya got to eat around here?
One of the reasons I get frustrated when I’m being mindful of my calorie intake is that I like food. I don’t just like to eat - although, that’s nice – but I really like food. I like to prepare it, experiment with it, experience it. So, I get particularly frustrated (and prone to giving up) when I “have” to eat things that are tasteless, bland, sawdust-like or completely unfulfilling. To help me combat this, I try hard to create meals – especially snacks – that come really close to flavor profiles I find pleasing. For example, I am not a huge fan of yogurt because it lacks texture. (This is what I mean about liking food – it’s not always about how it tastes; it’s also about how it looks and feels). The flavor can be nice, though, because I like the combination of sweet and tangy. It’s also good for you and pretty satisfying in the hunger department. So, I add things to my yogurt to make it enjoyable - real things, like chocolate chips (that’s 1 tablespoon) and almonds (also 1 tablespoon). For example:
Two tablespoons of crunchy goodness in six ounces of yogurt is a complete game changer for me. It’s also packed with calcium, which is important when you are someone of my … uh …years of experience.
And how do you feel about that?
I mostly feel very good. I’ve definitely gone to bed with hunger pangs several nights, and that is frustrating. I notice now, though, that I feel full with less food. My sister and I went to Chipotle for lunch the other day, and I actually could not finish the burrito bol I ordered. Do I sniff the bag and salivate like a starving wolf on the trail of fat, juicy rabbit when the kids get french fries? You bet your ever-shrinking ass I do. Do I wish that my morning oatmeal was a stack of buttermilk hotcakes laden in butter and syrup and gently shielding four or five crispy strips of smoky bacon? Bears+woods+poop. But, I keep reminding myself that I can have those things later – and in serious moderation – when my body is ready for that kind of input.
NEW! Tip of the Week
I decided to add a new section to Weigh In Wednesday, where I will share things I learn that help me on this journey with the hope they might help you, too. This week’s lesson is about portion control. I mentioned previously that I don’t like / believe in / do diets. Truly, you could eat nothing but Snickers bars and lose weight. The key, I think, to healthy eating is learning how much food your body really needs. In the beginning, there is no substitute for weighing and measuring your food, because we (as Americans anyway) have literally lost all sense of proportion when it comes to a “serving” of food. To illustrate:
On top is your standard, 10-inch dinner plate. Below is a picture of that dinner plate holding one serving (two ounces) of pasta. That’s about one-half cup of uncooked pasta, which expands to about a cup after cooking. When you go out to eat, you are often given four times as much! For this photo, I tried to plop the pasta on the plate the way it would be served. Notice that you can still see a lot of the plate (not including the rim)? So, one trick I’ve learned is that I should still be able to see a fair amount of the serving portion of a dinner plate when I plate my meal. (No fair building a Jenga tower with mozzarella sticks to follow this “rule.”)
How YOU doin’?
I pass the Celery Stalk of Talk to you. How’s it going this week?