30 Day Challenge
Several months ago I signed for a daily email from Everyday Health. Yesterday the featured article was titled: Make Little Changes for Big Weight Loss. http://www.everydayhealth.com/forums/weight-loss-community-updates/topic/make-little-changes-for-big-weight-loss.html
I read through the list and found myself thinking I could make the little changes listed. Here is the list:
1. Eat protein at breakfast– like eggs! Protein keeps you fuller longer than that bagel or blueberry muffin. You’ll be less likely to eat more later on.
2. Eat more fresh fruit and veggies… skip the canned version for a healthier choice.
3. Park your car far away so you’ll walk more steps and burn more calories (or walk instead of drive!)
4. Switch to 100% whole grains… who needs white bread when you have so many whole grain options?
5. Get more fiber. It also keeps you fuller and helps with digestion.
6. Drink at least 8 classes of water. You’ll eat less and feel better.
7. No more soda and sugary fruit juice… and that’s final!
8. Drink light beer instead of regular beer, choose a low cal cocktail made with club soda over the ones made with soda & fruit juice, limit your wine portions.
9. Don’t eat in front of the TV. You’ll be more likely to eat mindlessly.
10. Cook with heart healthy olive oil not butter or other fats.
11. Start with soup or salad– you’ll eat less of your entrée.
12. Keep a little dark chocolate on hand to satisfy your sweet tooth– so you won’t dig into that pint of ice cream.
13. No more fast food. No excuses.
14. That goes for processed foods too!
15. Add strength training to your exercise regimen. More muscle=more calories burned all day long.
16. Use a pedometer, try to walk more steps every day!
17. Log your calories in the food and fitness journal to stay accountable. http://www.everydayhealth.com/food-fitness/journal
18. Put your workouts on your calendar. you’ll be more likely to do them.
19. Choose skim, soy, almond, or rice milk over full fat milk and cream.
20. Move more– take the stairs, do squats while you’re watching TV, stand at your desk, do toe raises while you brush your teeth.
21. Plan active outdoor activities instead of watching TV or seeing a movie.
22. Skip the sugar in your coffee or cereal.
23. Snack smart– choose fruit, low fat yogurt, nuts, or veggies and hummus to stay satisfied.
24. Take a walk after dinner.
25. Order salad dressing on the side and add a little bit on your fork when you want some flavor.
26. Chew minty gum to ward off cravings.
27. If you go out to dinner, choose a cocktail or dessert, but not both.
28. Get at least 7 hours of sleep. Being tired makes you more likely to eat more.
29. Flavor your food with spices and herbs instead of salt and sugar.
30. Bring your own lunch. You’ll know exactly what’s in it!
Several of these things I already try to do but there is definitely room for improvement. As children we probably all played the alphabet picnic game: first person brings an apple, 2nd person brings an apple and bat. 3rd person brings an apple, bat and cat, etc… For the next 60 days I will do one of these challenges for 2 days and then I will add a new one. I may have to rework the order but I will do all of them.
The two that are going to be the hardest are of course the ones that require a major eating change: 100% whole grain and no processed foods. I should dedicate a couple of months to accomplishing both of them! Everyone has to start somewhere.
Hard Choices
The other day my sister asked me to try out our Ninja blender and see if it would liquify raw veggies to make a green smoothie. I use kale, broccoli, an apple and water. The Ninja actually worked really well, but the smoothie was really grainy. I am sure the kale had something to do with that.
With great apprehension, I tasted this little mixture and was surprised to find it wasn’t really all that bad. I am not sure I could drink the whole glass because of the texture, but maybe somehow I could come up with a healthier option that isn’t so grainy. This is probably more of what I “should” be eating.
The night I made this green monster, Mrs. K and I had a wonderful date night. We went out for an amazing dinner and then we hit another restaurant for desert. This is where I really struggle. I know people who are not foodies don’t necessarily understand this, but for me having a nice dinner out and being able to enjoy great food and desert is a quality of life issue. Or at least it feels like that to me. You could argue the quality of life issue is more long-term and is enjoying desert now providing a better quality of life that not having to take medicine 10 years from now? What is better. The easy answer is of course not having to take meds. That is where things get all mixed up in my little brain. That evening I had a choice. I could drink the green monster I made as a test for my sister, or Mrs. K and I could finish the piece of cheesecake we got for dessert.
I chose the cheesecake. I guess if I am looking at progress not perfection I should take into account that prior to wanting to create a healthier me, I would have eaten this whole piece myself and would never have considered sharing. Now, I realize even I can not eat a huge piece of cheesecake from the Cheesecake Factory. Once again… We all have to start somewhere and my progress may not look like your progress, but for me I consider that a little victory. Maybe next time I will choose to drink the green monster.
CrossFit
I have continued to go to CrossFit and I STILL (which is really surprising) love it! As I have said many times before my confidence and belief in my own strength and abilities is my biggest downfall. I have to admit the other day I was really proud of myself. On Saturday the WOD included using Atlas balls. An Atlas ball is a big concrete ball, no foam around it to make it soft and not handles to grab on… it is just a concrete ball. Part of the WOD was to do a dead lift with the ball and then move the ball to your shoulders (sorry to all the CrossFitters out there, I just can’t remember the proper term to describe this exercise!). The Atlas ball I was using was 65 pounds. Our Coach was teaching us this movement and of course I went right to the place of, “I CAN NOT do that!!” Instead of allowing myself to listen to the negative voice, I was able to remind myself that I am strong and the only thing standing in my way of trying hard things is myself. I decided to give it a try and you know what, I did it! 🙂 It took me a while and I didn’t finish as much of the WOD as the others in the class, but I did do 10 reps with the Atlas ball: floor to shoulders! To say I was excited that I was able to do it is a huge understatement. It was the reassurance I needed to boost my confidence and remind myself I am strong and I can do things if I set my mind to it. 🙂