Goals for Next Week

I decided to do one new goal each week.

Baby steps! 🙂

My goal for this week will be eating based on meal plans and drinking at least 120 ounces of water each day.

As I started the goal of 120 ounces of water on Saturday, I feel like it can be part of the goal this week. I think it will be pretty easy.

For meals on Monday, I planned.

Without a plan, it’s just a wish.

So tonight, I went through my Nutrition textbook and made a plan for Monday. While I was doing that, I decided to document the calories for a variety of things I usually eat, so now I have a little list for each meal plus snacks and I can use the info for meal planning. It’s a good starting point.

I decided I’m not going to be rigid with it on Monday. I’ll just see how it goes.

In addition to the meal plan, I’m also going to write everything down so I can start tracking my calories. I added a tab to my meal/calorie spreadsheet just for tracking calories. It might sound obsessive, but I’m a spreadsheet gal 😉

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Here’s my plan for Monday (calories are in parentheses) —

note: I have a 24 oz water bottle, so that’s why it’s 24 oz listed below.

Breakfast: Blended coffee (149), whole wheat English muffin (120), plum (30), 24 oz water. Total calories: 269

Snack: Apple (95), 24 oz water.

Lunch: ½ turkey sandwich w/1 slice bread and 2 slices turkey and one serving spinach (total 180), and an apple (95), 24 oz water. Total calories: 275

Snack: carrots (52), hummus (246), 24 oz water. Total: 298

Dinner: ½ serving Atlantic Salmon (170), 3 cups baby bok choy (45), 1 cup white rice (242). soy sauce (0), seaweed (5), 24 oz water. Total: 462

Total for the day:  1429

Thinking, Planning, and Gearing Up

Why is it so hard to create a new habit?

Things I want to do — try out more raw recipes, eat mostly raw vegan gluten-free food, have green juice every day or two, exercise almost every day…

Where I’m at — not planning meals, exercising once a week (i.e. when I remember), drinking coffee everyday, and both yesterday and today I drank pop *shame*

To give myself credit, I got a ton of exercise when I was in Chicago a few weeks ago, but since I’ve gotten home, it’s been when I remembered, and only because I felt obligated to do it. I want to enjoy exercising. I read in The Gabriel Method that when your body wants to lose weight, you will feel that you want to move. I felt that last November when I was eating 2/3 raw vegan, putting Vega in my breakfast fruit smoothie, and getting some exercise. I was at work, and was walking down the hall and all of the sudden, I really wanted to run down the hall. I almost couldn’t stop myself. I really wanted to move. I want to get to that point again.

I went back and re-read my blog posts from when I first started this blog… about planning and stacking the odds in my favor. I realize I’m still getting going, and that’s okay.

I need to take time to sit down and think about what I’m going to do with meals and exercising. It might be a slow process, but baby steps are okay 😉

Also…

The Heart of Summer is tomorrow morning at Lake Nokomis! As I said in a recent post, this is going to be my kick-off toward the Couch to 5K. I’m walking the 5K version tomorrow because I’m two weeks out from a sprained ankle, but it’s going to be fun 🙂 it amounts to a little more than a walk around the lake. I’ll post pictures for you tomorrow. The weather forecast says it’s supposed to rain, but *fingers crossed* hopefully it won’t. But they’ve been saying it’s going to rain for the past few days and it hasn’t, so we’ll see 😉

Toodles!

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“Nothing must be postponed. Take time by the forelock. Now or never! You must live in the present, launch yourself on every wave, find your eternity in each moment.”

– Henry David Thoreau, on April 24, 1859

C25K and the Heart of Summer

Hi bloggie friends!

Sorry again for the hiatus… it’s hard to blog when I don’t know what to write about. I’m trying to keep myself from becoming a slave to the blog, where I start obsessing over what to write and feeling like I need to write something every day that would be interesting to ya’ll, and instead decided to write when I know I can write about something that’s interesting to me. I’m sure that if it’s not interesting to me when I’m writing it, it won’t be interesting to you when you’re reading it.

C25K

I decided to start the C25K! It’s the Couch to 5K challenge. They say that just about anybody can be running a 5K in 9 weeks, so I’m up for the challenge! Here is the plan. I’m going to start not this coming week, but the following, because I sprained my ankle last Saturday, and I want it to heal more before I start training.

Heart of Summer

Also, I’m doing the Heart of Summer on July 24th! It’s a 5K/10K walk/run sponsored by the company I work for. I’m walking it because of my ankle, but I like to think of it as the kick-off to my C25K challenge 🙂

More to come… 🙂

The Plan

“The Austrian thinker Count Richard Coudenhove-Kalergi, with whom I held a dialogue, declared, ‘one actual step forward is worth more than a thousand imagined steps.’ Courageously taking that first step forward in the place where you are right now is critical. Everything starts from there.”

— Daisaku Ikeda, World Tribune, May 28, 2010, p. D.

Heh.

While I wanted to start this week with a solid plan, I didn’t have time this weekend to organize things as I had hoped I would. Because of that, my only option for breakfast was to have something from the cafeteria at work (again) so I had an omelet with sausage and cheese. And I’ve been nauseous ever since. I’m sick of feeling sick!

So I’m going grocery shopping tonight and I decided I’m going to start with a weeks worth of meal plans in Dr. Fuhrman’s Eat to Live. Gotta start somewhere 🙂

For exercise, I’m going to start Jillian Michaels’ 30 Day Shred tonight. Ah!!

On Planning

Good morning!

This morning, I realized how important planning is going to be for me as far as diet and exercise goes.

As I was getting ready for work (and I was running late) I realized I had forgotten to make my vegan overnight oats last night because I was completely absorbed in my Season 2 marathon of True Blood, so for breakfast I had to put some frozen fruit in a Tupperware container and bring it to work and for lunch I threw in a frozen Kashi meal.

Just last night I was thinking that I should go back to eating salads for lunch, but I didn’t get up from True Blood to make it.

Then, as I was walking into work this morning, I realized I forgot my water bottle at home, so I would have to buy something so I can keep hydrated throughout the day. I’m trying to drink 8 cups of water a day.

If I don’t plan, it’s not going to happen.

I can’t rely on my ability to remember (apparently heh) so I need to think of a good way to be organized. I need to count calories too. I wish I had an iPhone.

Does anyone have any ideas?

Stacking the Odds in My Favor

Good morning!

First off, The Girl Who Kicked the Hornet’s Nest was soooo good. As I was reading, I kept getting more and more amazed, and at some points I was screaming “ohmygod ohmygod ohmygod!” I couldn’t stand the suspense! It was so good. Steig Larsson was such a good writer, it’s such a shame that he passed away. He’s the kind of writer where I would have read everything by him, if only he had more books published. I’m almost thinking of going to the Expo website and looking up some of his articles.

Anyway, I spent a lot of time yesterday thinking about how I’m going to approach losing weight and making a healthy lifestyle change and creating a whole slew of new habits. I decided to stack the odds in my favor by combining things that I know work for me from various books. Don’t worry, it’s all interconnected.

For example, Dr. Fuhrman’s approach is similar to Natalia Rose’s Raw Food Detox Diet, and Jon Gabriel’s book talked a lot about visualizing what you want and I feel that adding that would take a crack at the emotional/psychological side. I think Jillian Michael’s book about metabolism has a lot of valuable info, and talks about how eating certain things will help speed up metabolism, and also how certain things will slow it down and you’ll be spinning your wheels. I’m certainly up for making this as easy as possible.

Diet:

Dr. Fuhrman’s Eat to Live – Nutritarian focus

  • A very good book. I really appreciate that he backs up everything he says with documented science.
  • Focuses on eating foods that have a higher nutrient to calorie, and nutrient to fiber density. He explains how this really will help a person live longer and be healthier.

Natalia Rose’s Raw Food Detox Diet

  • Has good info about food combining.
  • I don’t like her recipes though (don’t make her salad dressings, too much vinegar and raw garlic)

Whole body detox kit

  • I’ll start with this and eat mostly salads while doing it. This will help because by supporting my body’s natural ability to detoxify (and if I focus on eating natural, organic, toxicity-free foods) it will be easier for my body to process and get rid of excess. It will also help me eat less because I will be able to absorb more nutrients from what I eat.

Jillian Michael’s “Master Your Metabolism” book

Brendan Brazier’s books (he’s a vegan, was a professional Ironman Triathlete on a 100% plant-based diet). Really good info on his website too.

Gluten-free – I don’t have celiac disease, but my body doesn’t like gluten

Vegan – my body doesn’t like dairy either (but I’m not lactose intolerant), and I’m just not drawn toward meat

Mind:

Jon Gabriel’s visualization

Learn about emotional eating and figure out how to change this

Action Plan:

Drink at least 8 cups of water a day

Cut out all caffeine

Eat only whole, natural foods (nothing processed)

Exercise 5-6 times a week, at least 30 minutes each time

Don’t eat after 7pm

And I made mini-goals for myself–

200 – because this is a milestone

190.25 – 25% of my goal

168.5 – 50%, halfway there

146.75 – 75% there!

130 – almost there, and because this is a big deal

125 – GOAL

And rewards for when I lose a certain number of pounds…

10 – buy myself a Dwight (Garmin Forerunner) or similar

20 – new haircut and color, manicure, pedicure, and eyebrows waxed

30 – buy myself a CHI flat iron

40 – new work clothes

50 – get a massage and facial at Juut

60 – redecorate my apartment

70 – more new clothes 🙂

80 – take a vacation overseas to a place I’ve always wanted to go

I really like what someone said to me yesterday: “think of it as gaining health instead of losing weight. Think of all you will be gaining, and that might make it easier.” That subtle change really helps. It’s like that quote about never being defeated instead of always winning. Taking this approach will really help because every time I feel like having a snack because I’m bored, I can think about what I would gain by making a better choice, and I’m confident that the more I do this, the easier it will become.

I’ll start with this and eat mostly salads while doing it. This will help because by supporting the body’s natural ability to detoxify (and if I focus on eating organic, natural foods) it will be easier for my body to process and get rid of fat. It will also help me eat less because I will be able to absorb more nutrients from the food I eat.