exercising, fEAsible, hEAlth, healthy eating, my goals

The Healthy Eating Challenge…

 

Target Date:     31st December 2012

Target Weight:    8st 12lbs (without clothes)

Target waist measurement:     28″

Starting Weight:    9st 5lbs (without clothes)

Starting Waist Measurement:   33″ (yes you have read that correctly!)

 

Target for 30th September: 

Lose 1lb (this will be measured by staying 1lb lighter for more than 7 consecutive days)

This is a mini target this month to allow for research and implementing ideas

Changes I have made so far –

  • Eating one apple each day:  I have done this religiously on my working days
  • Buying biscuits that are lower in calories: I have bought a supply of Fig Rolls each one is only 61 calories – I ate 4 during the weekend at the cottage but we were doing plenty of manual labour – doesn’t that help burn the extra calories off?
  • Avoiding cakes and biscuits at work:  I have been tempted only 3 times in three weeks – main culprit was the M&S Chocolate Teacakes – 75 calories each.
  • Measuring the amounts of yoghurt and cereal for breakfast
  • Taking my supplements, omega oil and a sprinkle of Flaxseeds
  • Drinking only water at work – partly so I don’t have to go to the kitchen and pass the tempting cake laden table at work

 

Small and not so small changes I need to address next –

Diet (Food and Drink intake and portion control)

  • Make a snack plan – I need to take another snack to work for the afternoon and add some protein to my apple snack in the morning – as I have read this makes it a more balanced way to eat.
  • Eat 2 Brazil nuts each day this will give me all the Selenium I need for the day
  • Introducing a salad at lunchtime while at work Monday – Thursday
  • Search my recipe books for some quick healthy meals to replace any ready meals that I might be tempted to use when I need a quick meal.
  • Look at using a smaller dinner plate – our cereal bowls are already fairly small and I am weighing my breakfast so they are not a problem.

Sleep

  • I need to go to bed at 10.30 each night to get a good 8 hours sleep as I usually get up at 6.30am – bearing in mind I am sometimes stumbling into bed at 12.30 I may find this difficult to adjust and get everything done that I want to within waking hours if there are fewer – so bear with me if I do not reply to comments left or indeed comment on your posts whilst the adjustment takes place!

Exercise

  • This could be my biggest challenge and it really will be little steps as I will struggle to fit in any time for exercising.  At one time I attended a Yoga class every Monday evening and would like to get back to this but I will have to wait until my daughter moves back into her own home (any day week now!) as meal times are a bit frantic at the moment and I can’t cope with any more comings and goings.  So I will practice three yoga exercises in the morning and evening, the Cat Pose, the Tree Pose and the Triangle Pose.
  • I will increase my number of steps in a day – as I don’t know what my average is at the moment I might think about buying a pedometer – until then I will try to go for an evening walk around the block – this however depends on how early we can eat our evening meal, since my daughter and her partner have been here it is approaching 8.30 before we eat.  Once they move out I can aim for 7.15pm when my better half gets home.

Visualising

  • I have read somewhere that it helps to have a mental picture of what you want to look like and to post pictures of this image around the house – so this is mine – a nice trim waist!

English: Woman Measuring Waist.

My thoughts and intentions –

There are a number of major adjustments to make like going to bed early and making tea earlier so I may do this in gradual 15 minute step reductions every other day over the coming week until I reach the target time.  Life is difficult at work at the moment as my colleague has recently had her breast removed and if she has to have radiotherapy it may be a while until she is back  (she is doing remarkably well though and sailed through the op) but meanwhile I have a heavy work load to keep up with and cannot guarantee getting away at 4pm on the dot.

I need to get down to some serious planning now for the snacks and meals so I have time to prepare and shop for them.

I also want to photocopy the Yoga poses and laminate them A5 size so I can stick them with those yellow sticky pads to the wall where I can see them.

So after a quick roam around my favourite blogs I had better start as I mean to go on and begin preparing for bed and a good LONG nights sleep. 

Night, night everyone x

 

 

 

 

 

 

 

 

fEAsible, hEAlth, healthy eating, my goals, trEAsure

Before beginning plan carefully…

“Organizing is what you do before you do something, so that when you do it, it is not all mixed up.” – A. A. Milne

Now I have identified some of the main problems that are keeping me from both losing pounds and gaining £’s I am trying to organise my thoughts to put my plans into some kind of order.

Firstly, I would like to say thank you for all the comments you have left on my post – Think, think, think…with such great ideas – I have taken them all on board because this is going to be a change for life not just for the Christmas as they say.  I don’t want to be coming back to starting over again at some future date.  It is not another diet or budget but a lifestyle I am trying to create that will become as normal to me as having a shower each day.

I decided first of all I must prepare myself for the changes I want to put in place so that I have more of a chance of continuing and don’t stumble at the first hurdle.  What do I mean by prepare myself?  Well there is no point in me wanting to take healthy snacks to work if my cupboards are full of biscuits and crisps.  There is no point in me trying to save money if I have no idea how much I am spending casually each week on daily expenses and so on…

As my health is probably more important to me than my wealth I am going to begin with the losing pounds (although some of the changes I make will indeed apply to both and some of them will have a knock on effect such as taking a healthy packed lunch will probably save me money).

My first task will be to examine one aspect at a time identifying existing habits and systems and then simplify them or maybe modifying them and doing one thing only at once before moving on to the next (the baby steps concept).   For instance, I have been taking an apple to work each day now for the last two weeks and I make sure I eat it at eleven o’clock each day.  This is a low calorie food and has some healthy aspects and is better than a biscuit or cake.  It has quickly become quite habit forming – even I have been surprised – and this could be mainly because it has been my sole focus for the last couple of weeks as I wanted to test out how easy it might be (or not) to change one little thing.

After reading quite a lot over the years on goal setting I believe the ‘Begin with the end in mind’ system to have some credibility.  So I want to lose half a stone (7lbs) by the end of the year and this exercise is as much about eating healthily and exercising as it is losing weight  So I have 4 months and my goals look like this.

September – lose 1lb (to allow for building up my new healthy eating habits)

October – lose 2lbs

November – lose 2lbs

December – lose 2lbs

So by December 31st I will weigh 8st 12lbs my optimum weight for my height and hopefully a waist measurement considerably smaller by at least 3″.

Two pounds each month or half a pound each week.  This shouldn’t be too difficult to accomplish and my thoughts are to try a combination of tactics.

  1. Calorific value – having more awareness of the calories in anything that is not a vegetable or fruit
  2. Exchanging foods – buying the lower fat therefore lower calorie alternative as well as exchanging an unhealthy food for an healthier option
  3. Portion size – being more aware of portion size and maybe buying a slightly smaller plate.

So for instance if I am tempted into eating a biscuit then I should only buy the lower calorie ones (I think Fig rolls – one of my favourite fall into this category as do Garibaldi).  I should revert back to buying the 0% fat yoghurt rather than the creamier 2% that I prefer.  If I add in a little pureed raspberries from the freezer I won’t even taste the difference.

Yesterday as another experiment I weighed my yoghurt and oat flakes cereal just to get an idea of what a reasonable serving actually looked like.  Fourty-five gram of yoghurt was about three dessertspoonfuls and 100gram of cereal just filled a ramekin pot – by sticking to these amounts each day I will be able to see if this makes any difference over time.  Of course if I begin to feel hungry before mid morning I will review this.

So one of the areas I am focusing on at the moment is snacks – both at home and at work and I will apply the 3 points mentioned above to this.

Now if you are still with me so far let me introduce my two new snack pots for work…

 they are actually quite small about 3″ square and just the right size for a few nuts or a couple of oatcakes and a small cube of cheese or some chopped fruit.  One for the morning and one for the afternoon.  I will make a snack plan so I can buy the foods in advance and then there will be no excuse and I will prepare them each evening starting on Sunday night.

So there you have it I intend, but can’t promise, to post a little 5 minute piece each day charting my progress on the task in hand and also establishing the plans for putting my subsequent changes in place.

Any comments, advice and ideas gratefully welcomed.

Health