So I finally hit my goal weight of 115 lbs. I won't lie, I am excited about that. I do have to share something that happened though as a caution. I actually gained a pound during the time I was counting calories. I think I know why. I fell into the trap of only worrying about the calories and not paying as much attention to what I was actually eating. Oh a Hershey's kiss is only 21 calories? Well according to my numbers for the day I can eat 5. Cool. Forget about the fact it isn't a real food. (by real I mean something that has any nutritional value) It turns out it isn't always going to be super accurate. They give you a few choices for raw banana for instance that all differ in the count. Knowing which one you can use is a guessing game you can get wrong. So I went back to not keeping track and doing what works better for me. Trying to eat as much real food as possible and eating frequently. 3 meals and 2 snacks minimum.
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I do also exercise a little. I walk as much as I can. Now for me this means a minimum of 30 minutes at a time of at least a moderate speed. I usually have a dog or 2 with me. (which varies my time and speed) If I am trying to burn more calories I shoot for 45 minutes at a faster pace. I read that for heart health you want to shoot for 30 minutes a day. I am lucky if I get 3 times a week. Because I am not a morning person I walk after work and on weekends. I don't keep track of my walking days, I just go whenever the weather is nice and I can eek out the time. If you can't do 30 minutes start with less. Work up. Any added exercise will benefit you. If you try to start strong and hurt yourself it won't do you any good. Look at it as just moving more than you did before. I am still hoping to add some strength training and yoga soon. (My husband is putting me to shame by running at least three 5K's a week now. That's ok! I am focused on me and my goals and supporting him and his. Don't worry about what others are doing, it isn't a competition.)
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Getting healthy is also not a speed race, it is a long distance event. Portion control is important. Don't try to eat so little that you are hungry. This will also work against you as your body goes into starvation mode and you won't lose any weight. (if that is your intention) Or you will have a break down and pig out in response when you can't take it anymore. Start with just eating a little less in your portions. This will help shrink your stomach over time back to the normal size it should be. If you eat out very often you will notice most restaurants serve portions that are NOT a normal serving size. I am an adult and I eat a happy meal because that is a more normal size of a meal for me. If I go to The Olive Garden and get the Fettuccine Alfredo, I take half home to become another meal. I eat a small bowl of the salad and 1 breadstick. (a half would be better but once started it is hard to resist) It is ok to take the rest home! It is also ok to leave food on your plate and walk away. Yes you paid for the food but that shouldn't justify you eating all of it. Think ahead to potential doctor visits or medications needed for diabetes. Or just realize you paid for the food to be your fuel. It costs the same if you stop eating when you are full or if you eat it all. You aren't really "out" anything if you walk away. Super sizing is not a better value if it is super sizing you and your arteries!
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Things I try to eat daily or at least very often: Blueberries for the antioxidents. (or other berries) I usually get these at breakfast or sometimes at lunch. Either by using thawed frozen (Maine) berries on my waffle, in my yogurt or on my cereal. (cheerios) If I miss them at breakfast I might have it in my grandmothers homemade jam at lunch. The next thing I eat daily is nuts. They are for heart health. My go to is almonds. I have some in a container I take to work. (no more than an ounce a day) Or I eat almond butter in a sandwich along with the jam. If I don't get it that way I add sunflower seeds to a salad. At the end of the day if I haven't had any nuts I might also have a handful of walnuts instead. Another thing I eat daily is wheat bread. Also for heart health. If you get store bought make sure it has 3 grams of dietary fiber to be a healthy source of fiber. (that 3 gram rule applies to other foods as well) Carbs get a bad name with people who diet. It isn't about cutting out all carbs, it is about eating good carbs. Simple carbs like donuts, cookies, pastas and such can be bad for you because of how they create sugar in your body. Complex carbs are good for you because they convert differently and keep your blood sugar regulated. (again, I am not a nutritionist but this is my understanding of the process) I do still eat cookies, just not as often and I now buy the ones with no trans-fats or I make my own. Eggs for vitamin D. I usually get 1 hard boiled egg at breakfast. If not I might do egg salad at lunchtime. (with reduced fat mayo made with olive oil) Fruit. Because I want to prevent scurvy! LOL No I just eat more fruits and veggies whenever I can because it is a natural food. I do sometimes eat half a grapefruit at breakfast. I also eat bananas frequently at least once a day.
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What you drink matters too. Drink more water if possible. Again start slow if you need to. Replace 1 soda a day with water or ice tea instead. Tea is great for heart health and cholesterol health. It helps good cholesterol and blocks bad cholesterol. I brew my own unsweetened ice tea now. I started with a sweetened green tea and graduated to unsweetened. I buy lipton and try to have at least one glass a day. I brew it ahead and store it in the fridge. I add a piece of lemon for sweetener and for the citric acid. I haven't had a soda in months now and can honestly say I don't miss it at all. When I would still get cravings I would just think about what's in it. Syrup, sugar and carbonation. What's nutritious about that? I am also excited to report my teen daughter has also quit drinking soda. (aside from the occasional one at a friends house) This is big news because she was very much into her Dr. Pepper! (When I go to the movies I get a kids pack and ask for a tap water as my drink.)
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Read your labels. If you can't pronounce half the stuff on the label it probably isn't good for you. Think of it this way, home made from scratch has things in it you know like flour, sugar, butter. Those are real foods. Processed foods have preservatives in them so they don't go bad on the store shelves. Some of those ingredients are chemical in nature. Those chemicals don't always act like real food in your body. When in doubt go with homemade if possible. If it isn't possible check out your health food aisle. Those labels are far less scary and usually have less or no trans-fats.
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So that has what has worked well for me. I plan on continuing of course because it was never just about taking weight off. It is about a healthier lifestyle. I am still learning as I go of course. I also hope to post some recipes here that I find helpful.
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Now the bad news: Eating better can cost more money I've found. Organic foods cost more than foods with chemicals because crappy foods are cheaper to produce. (because they are half chemical!) It can also mean more prep time and thinking ahead time. If you get hungry and only have junk food around guess what you will eat? That's right, the junk. (it happens to me too) So be prepared. Have healthy choices around. It doesn't mean you can never eat out or have some potato chips again either. Heck I have Ben and Jerry's ice creme in my freezer I sometimes eat! (beside my frozen yogurt) The secret is moderation. I don't sit down and eat the whole container. Unless you live on a farm and make all your own food you will eat some processed foods. It is reality. So yes eating healthier might cost more and yes it might mean more work on your part, but ask yourself this question? Aren't you worth it?
A healthier snack: Banana slices with dark chocolate melted on the top and frozen. Recipe from Clean Eating magazine. Next time I will try this with dehydrated banana chips. I found the banana to mushy when thawed.
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