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ELEKTRA0412's Photo ELEKTRA0412 Posts: 4,366
9/3/19 8:49 P

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Linda how is tracking going?

“Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think.”

Christopher Robin to Winnie the Pooh




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LOVE4KITTIES's Photo LOVE4KITTIES Posts: 4,692
8/27/19 6:44 P

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Linda,

Hello, Spark Friend! I'm glad to see you posting. It's been a while since I've seen you post. Of course, I only check in once in a while these days.

:) It sounds like you're doing good. Three lbs lost this week is good! :)

I'm so happy that you're tracking your food. That's really great!

Anyway, I just wanted to say hi and let you know I'm so happy to see you posting.








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-JAMES-'s Photo -JAMES- Posts: 14,002
8/27/19 12:17 A

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Linda,
you wrote:
"Down 3 pounds since Monday, not a huge amount but heading in the right direction. "

Well, 3 pounds "since Monday", so in less than a week, is a huge amount. 3 may look very a small part of what you want to loose, but it really is a lot.

Its far more than just heading in the right direction, don't sell your victories short.

Edited by: -JAMES- at: 8/28/2019 (11:15)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (317,333)
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8/25/19 10:12 P



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LInda - I think that you are feeling that 3lb isn't much to crow about. You have to remember that is in a less than a week time-frame, so it is really good. I know that a person who has a lot of weight to lose often tend to lose more weight more quickly than a lighter person, but hey, you LOST weight, you didn't gain it!!!

I think I would have smiled back at those children and asked them if they were having a nice time out. As ARCH said, kids will be kids.

"My food journal is looking better, still room for improvement but better than it was"

That is FANTASTIC. Please remember, the changes are best done gradually, and it appears that that is exactly what you are doing - well done! emoticon

Kris

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ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (222,876)
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8/25/19 5:31 P



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Linda,

Give yourself credit for making it through the first week. You're doing just fine.

As I have said before many time,"don't look at good health or weight loss with an all or nothing mentality". If the only healthy thing you did was drink 8 glasses of water, that's still a step in the right direction.

Kids will be kids. What to do when a child points and giggles at you ? Just smile back and giggle at them. Do the same for anyone else you think is staring at you. Smile and say hello. What will happen ? One of two things. One, the person will be embarrassed that they were caught staring and walk away or two, they will smile back.

I know it's hard not wanting to cry into a pillow, but you've got to learn that what you're doing to improve today your health is going to make you a better person inside and out in the future.

LINDAANNB1's Photo LINDAANNB1 Posts: 527
8/25/19 9:56 A

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Update on how I am doing this week. Down 3 pounds since Monday, not a huge amount but heading in the right direction. Doing well with the water thing. Keeping a water bottle full of ice water at all times. My food journal is looking better, still room for improvement but better than it was!
Had a little set back yesterday though, went shopping and there were 2 children around 7 & 5 in the $ store that I was into. The little girl who is around 7 I’d say stared at me, whispered something to her brother and than they both looked back at me and giggled. I know they are kids and probably don’t know better, maybe they’ve never seen a larger person. But I let it get to me and ended up making myself feel better by eating a not so healthy lunch, then I was upset with myself for it . Anyway, today is another day, going to get some exercise in by doing housework today, lots of that to do ! Better go fill up my water bottle again and get started.



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WHITE-GREEN's Photo WHITE-GREEN Posts: 4,038
8/19/19 2:13 P

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You could try a breakfast of oats with nuts and fruit and flaxseed. That gives you a lot of important nutrients first thing in the morning.

For lunch you could try to start with a vegetable soup (just buy cut up vegetables and boil them for a few minutes with a cubicle of herbs), with a cup of beans in it. That will really help to have a full feeling. Or make a salad and add beans.



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-JAMES-'s Photo -JAMES- Posts: 14,002
8/19/19 9:29 A

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LINDAANNB1,
you've been tracking your food, and you see too many carbs. So this is a good start, you know what you are eating, as opposed to shutting your eyes to that.

If you know that too many carbs are the issue, can you focus on the most significant ones. Perhaps its real Coke (or some other soft drink), perhaps it's large amounts of mashed potatoes (when you could have eaten half or a third of what you had).

I agree with the others. When making changes you can change the proportions of things rather than all or nothing.

Edited by: -JAMES- at: 8/19/2019 (09:30)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (222,876)
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8/19/19 9:06 A



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Linda,

I agree with Zorbie. Eating bread, pasta and rice can be a part of a healthy lifestyle, but you do have to be mindful of the portion size.

Because you're trying to get back into a groove, you need to slowly make changes. You don't want to do too much too soon or you will end up quitting. If you want to stick to it, you need to start with simple changes.

And one simple thing you can do is to start eating more servings of fresh fruit and veggies. Peaches are in season. You can have a fresh peach with breakfast or have a couple as snacks during the day. At dinner, think about adding more dark leafy greens like spinach, kale or collards. Greens are not only low in calorie, they are absolutely delicious !

You could also make an omelette for breakfast with some cooked spinach. it takes less than 5 minutes to either saute spinach or nuke it in a microwave.

Doesn't a two egg omelette with spinach sound tasty ? You could even add some mushrooms and sauted onions. You could make that in about 10-15 minutes.


ZORBS13's Photo ZORBS13 SparkPoints: (244,340)
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8/19/19 8:21 A

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make half your meal/snack to be fruit or veggies.

"I'll get there when I get there." - me
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LINDAANNB1's Photo LINDAANNB1 Posts: 527
8/19/19 7:05 A

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I have been looking at my food journal and I think part of my problem is too many carbs. I eat a lot of bread, pasta, crackers etc.... I am going to be more mindful this week on my carb intake , I don’t want to cut them out all together, I know I wouldn’t be able to but I need to incorporate more protein, fruit/veg and less carbs. Change is not easy, but if I want to see results it has to be done ...



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-JAMES-'s Photo -JAMES- Posts: 14,002
8/18/19 8:56 A

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Here is a topic on a Keto team where we are discussing breakfast Ideas.
www.sparkpeople.com/myspark/team_messagebo
ard_thread.asp?board=28626x58536x71645
655


Someone did mention salad, but eggs and bacon, and a few other ideas are there too.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
217
204
191
178
165
SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (317,333)
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8/18/19 4:59 A



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I would be inclined to start with things that you like. When you are on the internet, why not explore the Nutrition tracker and see what foods fit in with your requirements, that you like. Keep a list of them for easy reference.

One thing I did to incorporate more protein and healthy fats in my diet was to reduce the ordinary potato and started using the low carb variety. They are lower calorie so it gave me more room to increase the protein through lean meat/chicken and double protein Greek yoghurt. I swapped my bread so what I eat now is 'Lower Carb" but it was higher protein (and fibre) than the other 'healthy' breads I was consuming. I started using avocado as a spread (when they aren't $10 or $11 EACH) because of the fat AND fibre content. Sometimes I would have a piece of cheddar cheese to increase fat and protein.

For lunch I often have a piece of ham (check the sodium levels and buy a lower content) or a piece of cold Roast Pork or Beef, and have a variety of chopped fruit, or some fruit and a healthy protein nut bar.

For breakfast I often have a quality granola (reduced sugar) plus double protein Greek Yoghurt, and a banana, or Avocado on Toast (Lower Carb and higher protein) and a banana. Sometimes I have mashed banana and a sprinkle of cinnamon on toast, and double protein Greek Yoghurt. Sometimes it might be 1/2 toast avo and 1/2 toast cottage cheese. Baked Beans on Toast could be another option. Add a poached egg for more protein. (It is very easy and quick to cook an egg in the microwave, too.)

You have been tracking, and regardless of what you see, that is really good. Knowledge is power. Now you have the power to tweak to ensure that you get what your body needs.

Kris

Edited by: SLIMMERKIWI at: 8/18/2019 (05:06)
Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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ELEKTRA0412's Photo ELEKTRA0412 Posts: 4,366
8/17/19 7:01 P

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Linda please keep tracking. You recognize some areas for improvement. This can only be a good thing.

emoticon

“Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think.”

Christopher Robin to Winnie the Pooh




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ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (222,876)
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8/17/19 3:14 P



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Hi, Linda !

Do you like yogurt ? I'm a big fan of Siggi's Icelandic Skyr. It's low in sugar, high in protein. If you would like it a bit sweeter, try adding some fresh berries or slices of peach. Peaches are in season.

One thing is that you can't beat yourself up because you may be eating a little too much. Because you do have a lot of weight to lose, you don't want to cut your calories too far too soon.

SLOWLY decrease your calories so that your body can adapt to the change. As I have said many times before, if you try to do too much too soon, you'll end up frustrated. Just start with some simple changes first.

Nothing wrong with eating a salad for breakfast, I've done that many times. I also will eat Icelandic Skyr or Greek strained yogurts. I have fruit, oatmeal, omelets and even a slice or two of toast w/peanut butter.

There are lots of different foods you could eat for breakfast, lunch or dinner. Start experimenting. You need to find the combination of foods that works best for you.

Tell me, what did you eat for breakfast before you decided it was time to lose weight ? Be honest. no one will criticize. Maybe we can take the breakfast you really enjoy and make it more healthy.


LINDAANNB1's Photo LINDAANNB1 Posts: 527
8/17/19 12:16 P

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I use another site to track my food as that is the one I am used to.
Anyway, thought I was doing better, making better choices, cutting back on portions but I am still way over for carbs, sodium, sugar and calories. I guess I am still overeating.
Any ideas for breakfast and lunch besides sandwiches or salads ? Something enjoyable to eat that doesn’t blow the calorie budget ?



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