Weekends can be fraught with challenges, especially in the first weeks of your journey. Several of us were discussing the reasons we eat -- and none of those reasons had to do with hunger. During the week, we are usually so busy that boredom eating seldom occurs -- and many admit to eating out of boredom. Or, maybe you are a stress eater, powering down calories when life's challenges seem overwhelming. Perhaps you failed to plan, and now regress to eating what is easy -- like fast food (please remember this mantra: if you have to drive through to get it, it is NOT food).
Be sure to journal the times you find yourself wanting to eat, even when you're not hungry. This will do two things. First, you may well stop yourself in your tracks. Awareness is a big motivator. Second, we will begin to see a pattern; the things that "trigger" your desire to consume something, which will allow us to create an actionable plan to reduce consumption.
Keep focused, keep moving, and become self-aware! Weekend number 1 is upon us!
Today, I did something I've avoided for a number of reasons -- insecurity, intimidation -- all those feelings that shout "I Can't Do It!" Today was my first session with a Crossfit trainer. Humbling to expose my limitations. But, impossible to improve beyond where I am without doing so.
ReplyDeleteugh....return of the sinister cold that plagued me the week between Chrismas, setback, no energy to work out. Alternating between couch and bed. Kids are making dinner as I bark instructions from the couch. This is not part of my game plan. :(
ReplyDeleteWith couch time comes time to surf the web. found this
ReplyDeleteTop 10 Healthy Simple Primal/Paleo Snacks
1.Avocado
2.1-2 Soft or Hard Boiled Eggs
3.Handful of Macadamia Nuts
4.Spoonful of Almond Butter
5.Few swigs of Coconut Milk
6.Few spoonfuls of pre-cooked ground beef
7.Fresh carrot and celery sticks
8.Lara Bar
9.1-2 Handfuls of Berries
10.Apple
The list provides good variety and speaks to many of the cravings, sweet, salty, crunchy, creamy etc. Will definitely add some of these to my grocery list so I am well prepared for the week ahead.
Larabars are a somewhat expensive item but you can make your own and save the money-you will need a food processor
ReplyDeleteVery Cherry Bars (use as a template for almost any combination)
1/4 cup chopped dates (roughly chopped whole fresh dates; see my note about pre-chopped below)
1/4 cup dried cherries or dried cranberries
1/3 cup whole pecans, almonds or walnuts
1/8 teaspoon cinnamon
Set out two pieces of plastic wrap for shaping and wrapping the bars. Do this first; you’ll have sticky fingers when you need it.
Place the dates and cherries in a food processor. Pulse until processed to a paste. Transfer paste to a medium bowl (don’t clean processor).
Add the nuts to the processor and pulse until finely chopped. Add the nuts, along with the cinnamon, to the bowl with the fruit paste. Use your fingers to knead the nuts into the paste
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Divide mixture in half. Place each half on each of one of the sheets of plastic wrap. Wrap the plastic around each bar and start squishing into a bar shape form, 3 and 1/2 inches long, 1 inch wide and 3/4-inch thick); press against countertop to flatten bottom side, flattening top side and ends with flat of hand Tightly wrap the plastic around each bar and store in the refrigerator. Makes 2 bars.
A Few Ideas for Variations:
Apricot-Almond: Use 6 tablespoons coarsely chopped dried apricots and 2 tablespoons date (to measure 1/2 cup total); use almonds for the nuts.
PB & J (cheap and delicious!): Use 1/4 cup dried cherries or cranberries and 1/4 cup raisins or dates; use raw or roasted peanuts (lightly salted or unsalted) for the nuts.
Blueberry Bliss: Use 1/4 cup dried blueberries and 1/4 cup dates; use almonds for the nuts. Add 1/2 teaspoon finely grated lemon zest, and a drop of almond extract to the mix.
Dates Nutrition Notes:
I love dates because I love brown sugar, and dates taste like brown sugar candy--hence they are a delicious and healthy way to curb my sweet tooth. One date has a mere 23 calories and is loaded with nutrition. Dates are an excellent source of carbohydrates (great for pre- or post-workout), contain no cholesterol, are high in fiber, and boast a wide range of nutrients, including calcium (32 mg per serving), Magnesium, Phosphorous, Potassium, Iron, Zinc, Copper, and Manganese.
Dates also contain vitamins A1, B1, B2, B3, B5, C and more than 20 different amino acids; they help in the digestion and assimilation of carbohydrates, and help to regulate blood sugar levels and fatty acids content in our bodies.
Today was hard to not snack throughout the day when I knew I wasn't hungry. I did go to the gym but I did try to find reasons why I didn't have time to go. Jenny- thanks for all the info you provided.
ReplyDeleteThe biggest challenge for me was eating out with my family. We usually go out to eat on Saturday evening, so coming up with a restaurant choice became more difficult than usual as I wanted to pick a spot that had some healthier choices while finding a place that the kids would enjoy also. We decided on the China Buffet. I know I probably had too much MSG, but I was able to avoid the soda, french fries and beer that are my biggest enemy!
ReplyDelete