This is around the time after New Year’s Resolutions are made that frustration for lack of progress sets in, and programs are dropped. THIS year, do it differently. THIS year, stick with the process!
No more feeling frumpy, slow and frustrated. Realize that changes in your shape won’t happen through crash dieting or exercise alone. It can be accomplished through honest realizations about your triggers, portion control of quality foods, and regular exercise.
There are steps that can help you accomplish your goals:
1. Go through your pantry and your refrigerator and take an honest inventory of what must go. If you know that you reach for ice cream when you’re stressed, then throw it out. This does not mean that you never have treats (this leads to binging), but it is better to have one quality 80% cocoa bar rather than a bag of Dove chocolates or Snickers in your pantry for moments of indulgence.
Throw out the 150 calorie blue cheese salad dressing, and invest in a good quality balsamic glaze or vinegar and EVOO instead. Change out high fat, high cholesterol, high- processed foods.
Go to the grocery and try to shop the “outer edges” of the store where the least process foods are displayed.
2. Buy/utilize the tools that you need to ensure your success:
a) Food scale
b) Food diary
c) Use a smaller plate than a giant dinner plate that you feel you have to fill. Even put the smaller plate on top of a dinner plate for a beautiful presentation.
d) Lunch cooler- takes control over your ingredients and choices and takes your snacks and lunch with you safely. Take whole hard boiled eggs as snack, 0% Greek yogurts, 16 no-salt home roasted almonds, walnuts, pumpkin and sunflower seeds. Take whole fruits, salads, black beans and Greek yogurt and a whole wheat, low-calorie pita. Assemble when ready to eat. The sky is the limit on ideas!
e) Utilize a slow cooker so dinner is ready when you come home from work.
f) Use blender to make a smoothie for dessert or mid-morning snack. Add whole frozen blueberries, blackberries, strawberries or a half of a banana. 1/3 cup Greek yogurt, ½ scoop whey protein powder, a splash of water of low-sugar orange juice or carrot juice and a splash of flaxseed oil. Pour an appropriate portion and store the rest for tomorrow or to share.
g) Cook in batches and use storage bags or containers to store the remainder for food in a pinch. Many of these foods can be stored in the freezer and rotated out throughout the week.
It requires some organization, but your best health and high energy is worth the effort!
If the changes seem too overwhelming, pick one change per week. You will feel more mental clarity and motivation as you begin to see the results you seek.
Sunday 02/12/12- Exercise Diary:
yoga DVD- 55 minutes
Sunday 02/12/12- Food Diary:
Organic steel cut oats (150 cal)
1 small banana (90 cal)
1 cup egg whites, 2 asparagus spears, onion (140 cal)
1 cup 0% Greek yogurt (130 cal)
1/2 cup non fat cottage cheese ( 80 cal)
3/4 cup mixed berries (40 cal)
low-salt turkey burger, no bun, lettuce leaf, tomato slice, 1 tbls mango salsa (210 cal)
low-salt homemade chicken soup (150 cal)
3 oz sweet potato (or 1/2 a regular potato) (115 cal)
apple, 2 tbls organic almond butter (210 cal)
1 whole wheat, low-carb tortilla (100 cal)
4 oz scallops (95 cal)
1 cup steamed brocolli (35 cal)
1/2 cup brown rice/peas/ carrots ( 160 cal)
homemade popcorn (90 cal)