Last week was a shocker, but I feel I gained a lot more understanding about myself and I hope I can improve my situation in the future.
This week, I'm excited!! Because, I've decided to travel back to my home Australia in just over 2 months time - yeah!! So, I'm motivated to reach my first goal (lose 5 kg) before travelling home to see my family. I looked at my timeframe and I think it's realistic. I've already achieved (1.5kg loss) so I only have another 3.5kg to go. My goal is to achieve 0.5kg loss each week and I've got a few weeks spare for those weeks where you don't seem to lose a thing. I've also allowed myself to just maintain my weight loss while in Australia so I can have fun eating some foods but in moderation. I'll also be keen to go back and do some dancing classes to keep up some level of exercise while I'm in Australia.
My reward will be: a mini shopping spree in Australia. I should be a size smaller so will be excited to be buying some nice clothes for winter (great boots and awesome colourful coat for starters, ha,ha).
So that being said, this week I've set a few goals:
* Lose 0.5 kg (68kg)
* Plan to do at least 30mins exercise 5 x this week.
* Plan some healthy meals for dinners
* Work on portion sizes and eating slower
Eating slower is really hard for me, but if I can try harder on this one, I think it will prevent me from over-eating and feeling more satisfied with my meal and not looking for so many snacks.
So I want to try the following things this week:
* Drink 1 glass of water before my meal (while preparing the meal)
* Look at my plate and think about and serve myself reasonable portions for the meal (remember I can eat more if I need to)
* Sit down somewhere quiet and peaceful.
* Remind myself of my goals and talk through the steps I will follow for eating this meal
* Look at my meal and decide where I will stop (1/2 way through the meal)
* Take smaller portions of the meal on my fork/spoon/chopstick and eat the food slowly (chew at least 10 times).
* Put the utensils down between eat mouthful.
* Try to engage some conversation with a friend/partner if sharing a meal
* 1/2 way through the meal, stop eating. Take a drink, go to the bathroom, make some conversation. Try to stop eating for around 5mins.
* After 5 mins, assess how hungry I am and decide how much more of the meal I think I want to eat.
* As I continue to eat, assess how satisfied I am feeling. Try to stop when I feel satisfied, realising that 5 mins later I will probably feel full.
* Drink some water to fill in any more gaps I may feel.
* As soon as I've decided to finish, put my meal away (to avoid picking at it) and engage in conversation if the other person is still eating (this shouldn't be the case as you'll likely be eating much slower than the other person and they'll be waiting for you).
** Finally think about the way you look when you eat your meal fast. Imagine a pig scoffing down food versus a petite princess, slowly and beautifully and politely eating a meal. Which one would you prefer to be, the pig scoffing down the food and making other people around you feel disgusted watching you scoff your food or the beautiful, graceful princess who takes her time and looks beautiful while eating her meal.
On a more positive note: it's always a compliment to the chef and just a good thing for yourself if you take the time to really taste, feel and smell the foods. Enjoy food, enjoy your meals and enjoy life!!
OK, it's a bit to remember, so I'll print it off and keep it in my dairy or even on my wall at home where I eat so I can remember the steps. I hope this one will become a habit.
Cheers
Kirsty
Saturday, 2 June 2007
I week of chaos and craziness!!
Well let's just start with the truth!! Last week sucked big time in regards to me taking any real control over my eating and exercise. I can and did put most of the blame on that I was very busy last week....but, in reality, I think I may have used this as a bit of a cop out of really taking a little time to take responsibility for my eating and exercise.
Funny enough, i just looked up the word for busyness....take a look at this:
lively but meaningless activity.
something cluttered with detail to the point of being distracting.
My personality is somewhat detailed!! and perfectionistic. And one tell tale sign is when I get busy or have a lot going on, suddenly my life becomes clutttered with detail, and meaningless activity which often distracts me from my real goals and focus in life. I seem to get caught up in this wirlwind of lively but meaningless actvity. All my energy and emotion is focused on these details and I get distracted from the things that really matter to me.
Last week, I had a number of projects to complete in a reasonably short time-frame. Ideally, I should have listed the things that were a "must do" and prioritise them by most important and urgent. Then I should have given myself a time limit to get the tasks done, remembering that perfection may not be possible in the time-frames given. Also, I should remember that there are more important things in life such as getting enough sleep, rest, eating well and exercise that will help me function well and complete my deadlines better.
Actually, I did attempt to do these things and I even encouraged myself to try and not be so perfect about the tasks and to just get them done. Ah, alas but my personality in detail and perfectionism have been ingrained into my thinking and actions for so long, they didn't really take my advice seriously and low and behold, I found myself getting quite cluttered with detail and frazzled from overwork (that I gave myself - not from anyone else!!!).
As a result, my energy and focus was so engrossed in my meaningless detail that it did become a distraction to everything else in my life. I felt I had no energy or time for bothering with preparing healthy meals or doing exercise (apart from Salsa dancing) and I was constantly looking toward coffee, caffinated products and sugary foods to get an extra boost. Even though I knew these weren't healthy choices, I rationalised my decision by saying that I just needed some more energy to finish the task or get the next task done or that it was only temporary and I'd get back on track next week. Lucky for me, I really do want to get back on track and I do want to find a better way, thus the reason I'm writing my story down now!!
Actually, I've found this experience to be a good lesson to learn. I definitely have discovered over the past couple of weeks that a couple of environmental things have had a strong and negative effect on my sense of control or ability to control my eating and exercise. It is good to see what environmental/mental/emotional factors seem to trigger me to relapsing into unhealthy eating and lack of exercise. I've noticed the 4 following things that have been problem areas for me:
1. Boredom (as seen in the last blog....I can't seem to stop munching).
2. Busyness (my experience last week, I get so caught up in details that I neglect the basic things in life which keep me fit and healthy).
3. Tiredness / Lethargy (tiredness is the result of busyness and lethargy is the result of boredom)
4. Sickness (results of busyness, tiredness, unhealthy eating and lack of exercise. All these factors combined usually result in my body crying out for me to stop treating it so badly)
I'm so thankful to myself for starting this blog because writing this stuff down is really helping me to understand what is happening in my life. I can see the way I'm reacting to different events, and the way I'm thinking and the actions I'm choosing. I am able to see more clearly the results my thoughts and decisions are having and how their affecting my life (for the better or worse).
Anyway, that's enough for today. Last week was a tough one, a wake-up call and a lesson to be learned. I'm back on track and ready for the next challenge.
cheers
Kirsty
Funny enough, i just looked up the word for busyness....take a look at this:
lively but meaningless activity.
something cluttered with detail to the point of being distracting.
My personality is somewhat detailed!! and perfectionistic. And one tell tale sign is when I get busy or have a lot going on, suddenly my life becomes clutttered with detail, and meaningless activity which often distracts me from my real goals and focus in life. I seem to get caught up in this wirlwind of lively but meaningless actvity. All my energy and emotion is focused on these details and I get distracted from the things that really matter to me.
Last week, I had a number of projects to complete in a reasonably short time-frame. Ideally, I should have listed the things that were a "must do" and prioritise them by most important and urgent. Then I should have given myself a time limit to get the tasks done, remembering that perfection may not be possible in the time-frames given. Also, I should remember that there are more important things in life such as getting enough sleep, rest, eating well and exercise that will help me function well and complete my deadlines better.
Actually, I did attempt to do these things and I even encouraged myself to try and not be so perfect about the tasks and to just get them done. Ah, alas but my personality in detail and perfectionism have been ingrained into my thinking and actions for so long, they didn't really take my advice seriously and low and behold, I found myself getting quite cluttered with detail and frazzled from overwork (that I gave myself - not from anyone else!!!).
As a result, my energy and focus was so engrossed in my meaningless detail that it did become a distraction to everything else in my life. I felt I had no energy or time for bothering with preparing healthy meals or doing exercise (apart from Salsa dancing) and I was constantly looking toward coffee, caffinated products and sugary foods to get an extra boost. Even though I knew these weren't healthy choices, I rationalised my decision by saying that I just needed some more energy to finish the task or get the next task done or that it was only temporary and I'd get back on track next week. Lucky for me, I really do want to get back on track and I do want to find a better way, thus the reason I'm writing my story down now!!
Actually, I've found this experience to be a good lesson to learn. I definitely have discovered over the past couple of weeks that a couple of environmental things have had a strong and negative effect on my sense of control or ability to control my eating and exercise. It is good to see what environmental/mental/emotional factors seem to trigger me to relapsing into unhealthy eating and lack of exercise. I've noticed the 4 following things that have been problem areas for me:
1. Boredom (as seen in the last blog....I can't seem to stop munching).
2. Busyness (my experience last week, I get so caught up in details that I neglect the basic things in life which keep me fit and healthy).
3. Tiredness / Lethargy (tiredness is the result of busyness and lethargy is the result of boredom)
4. Sickness (results of busyness, tiredness, unhealthy eating and lack of exercise. All these factors combined usually result in my body crying out for me to stop treating it so badly)
I'm so thankful to myself for starting this blog because writing this stuff down is really helping me to understand what is happening in my life. I can see the way I'm reacting to different events, and the way I'm thinking and the actions I'm choosing. I am able to see more clearly the results my thoughts and decisions are having and how their affecting my life (for the better or worse).
Anyway, that's enough for today. Last week was a tough one, a wake-up call and a lesson to be learned. I'm back on track and ready for the next challenge.
cheers
Kirsty
Thursday, 17 May 2007
Home all day and can't seem to stop munching!!!
Today's Sucesses/Challenges:
Sucesses: I didn't buy a chocolate bar or other sweet snack to fix my sugar cravings today. I managed to find heathly alternatives and some less sugary/fattening snacks to curb the cravings.
Challenges: Today I had the whole day at home, just pottering around the house, tidying up, fixing things and watching TV. Oh my goodness, it was sooo hard to stop myself from feeling a need and desire to munch - especially on something caffinated or sweet. It started in the morning. I had a strong desire to drink coffee, then at morning tea I really wanted something sweet. I ended up having a piece of toast with peanut butter and a little honey. Then after a decent lunch, I still craved something sweet, so I had a can of diet coke. Later again, I wanted something to munch on, so I made some tuna and salad crackers. Still at 3:30pm I wanted something chocolately or sugary so I made myself a hot chocolate with a teaspoon of sugar and lowfat milk.
Last week, eating smaller portions and eating healthy was a breeze. I had no trouble, but this week is definitely different. I already know that I usually have different eating desires throughout the month - I guess due to changes in my menstrual cycle. I definitely have times when I don't have much of an appetite, other times when I have a real craving for munching and I can't seem to stop eating. I'd like to test whether it really seems to be hormonal (eg. follows a regular pattern which is in sync with my menstral cycle) or if it's environmental or just emotional. Eg. Some days are tougher than others or more stressful or more boring and I've gotten into a habit of using to food to help me along on those tough days.
I think this journal is a good way to monitor that kind of stuff. Anyway, I would say I think that being at home all day and not being very active today and feeling a little bored may definitely have contributed to me turning to food? Regardless, I think I handled my cravings OK. I'm glad that I didn't overeat or indulge in the chocolate bar or high sugar/fatty snacks that I really wanted to eat.
Weigh in: 67.5kg (lost 2.5kg). Truth be told. I don't feel all that lighter or smaller. I'm a little unsure about my scales. But I'm just going to follow it and go by what my scales say. Regardless, if I lose 10kg on them, it's still 10kg lost and a great improvement to me.
Weekly Goal: Stomach and leg crunches to start toning up in those areas and move the fat. 30 mins additional cardio 3 times per week. (eg. walk by the river, walk the stairs at school etc).
Today's Goal: Make healthy eating choices at my friends birthday party which is a BUFFET!! I've been there once before so I know I can get some delish grilled salmon, smoked salmon and salads and sushi. So I feel confident I can choose healthy choices. And try to get out there and boogy to burn off some calories.
Emotional rating: 3 - a little bored at home and found myself looking in the fridge and cupboards for something to eat to fill up the time/boredom.
Food/Exercise Diary:
Breakfast:
1 toast (1 grain)
1/4 avocado (1 fat)
tomatoes and onion (0.5 vegies)
20gm mozarella cheese (1 dairy)
300ml coffee with low fat milk (0.5 dairy)
Morning Tea:
1 toast (1 grain)
2 tsp peanut butter
1 tsp honey
1 can of diet coke
Lunch: Bibimbap
1 small rice (1 grain)
sprouts, spinach, kimchi, mushroom (1 vegie)
1 egg (1 protein)
2 rashers of bacon (0.5 protein)
300ml barley tea
Afternoon Tea:
6 water crackers (1.5 grain)
Tuna & mayonaise (0.5 protein, 0.5 fat)
tomato & olives (0.5 vegies)
Dinner: Buffet
Smoked Salmon & salad
grilled salmon
Sushi - raw fish & rice
Supper:
fruit
Exercise:
1 hour dancing
Sucesses: I didn't buy a chocolate bar or other sweet snack to fix my sugar cravings today. I managed to find heathly alternatives and some less sugary/fattening snacks to curb the cravings.
Challenges: Today I had the whole day at home, just pottering around the house, tidying up, fixing things and watching TV. Oh my goodness, it was sooo hard to stop myself from feeling a need and desire to munch - especially on something caffinated or sweet. It started in the morning. I had a strong desire to drink coffee, then at morning tea I really wanted something sweet. I ended up having a piece of toast with peanut butter and a little honey. Then after a decent lunch, I still craved something sweet, so I had a can of diet coke. Later again, I wanted something to munch on, so I made some tuna and salad crackers. Still at 3:30pm I wanted something chocolately or sugary so I made myself a hot chocolate with a teaspoon of sugar and lowfat milk.
Last week, eating smaller portions and eating healthy was a breeze. I had no trouble, but this week is definitely different. I already know that I usually have different eating desires throughout the month - I guess due to changes in my menstrual cycle. I definitely have times when I don't have much of an appetite, other times when I have a real craving for munching and I can't seem to stop eating. I'd like to test whether it really seems to be hormonal (eg. follows a regular pattern which is in sync with my menstral cycle) or if it's environmental or just emotional. Eg. Some days are tougher than others or more stressful or more boring and I've gotten into a habit of using to food to help me along on those tough days.
I think this journal is a good way to monitor that kind of stuff. Anyway, I would say I think that being at home all day and not being very active today and feeling a little bored may definitely have contributed to me turning to food? Regardless, I think I handled my cravings OK. I'm glad that I didn't overeat or indulge in the chocolate bar or high sugar/fatty snacks that I really wanted to eat.
Weigh in: 67.5kg (lost 2.5kg). Truth be told. I don't feel all that lighter or smaller. I'm a little unsure about my scales. But I'm just going to follow it and go by what my scales say. Regardless, if I lose 10kg on them, it's still 10kg lost and a great improvement to me.
Weekly Goal: Stomach and leg crunches to start toning up in those areas and move the fat. 30 mins additional cardio 3 times per week. (eg. walk by the river, walk the stairs at school etc).
Today's Goal: Make healthy eating choices at my friends birthday party which is a BUFFET!! I've been there once before so I know I can get some delish grilled salmon, smoked salmon and salads and sushi. So I feel confident I can choose healthy choices. And try to get out there and boogy to burn off some calories.
Emotional rating: 3 - a little bored at home and found myself looking in the fridge and cupboards for something to eat to fill up the time/boredom.
Food/Exercise Diary:
Breakfast:
1 toast (1 grain)
1/4 avocado (1 fat)
tomatoes and onion (0.5 vegies)
20gm mozarella cheese (1 dairy)
300ml coffee with low fat milk (0.5 dairy)
Morning Tea:
1 toast (1 grain)
2 tsp peanut butter
1 tsp honey
1 can of diet coke
Lunch: Bibimbap
1 small rice (1 grain)
sprouts, spinach, kimchi, mushroom (1 vegie)
1 egg (1 protein)
2 rashers of bacon (0.5 protein)
300ml barley tea
Afternoon Tea:
6 water crackers (1.5 grain)
Tuna & mayonaise (0.5 protein, 0.5 fat)
tomato & olives (0.5 vegies)
Dinner: Buffet
Smoked Salmon & salad
grilled salmon
Sushi - raw fish & rice
Supper:
fruit
Exercise:
1 hour dancing
Rollerblading is fun!! but how the hell do I stop??
Today's Sucesses/Challenges:
Sucesses: didn't eat any chocolate or a lot of snacks when they where there to be eaten today.
Failures: ate a little too much of the fried chicken. But did well to not overeat on the snacks.
It was one of those lazy Sunday's and I was feeling a little tired, but my boyfriend suggested we go out and do some rollerblading. He'd mentioned it a few times so I decided what the hell, let's just go for 1 hour. We headed for Duryu Park and met with one of his friends. I was sooo nervous as I haven't been skating since I was a child so my legs felt a little shaky. After a few turns, I seemed to have the hang of it again....but whoah how do I stop. The stopping technique was a little unusual and I have to admit after trying and trying I still felt pretty shaky about it.
Anyway, the day was a lot of fun, much better than I had anticipated. After a hour or so we got some lunch and met some of my boyfriends friends. Now this was when eating healthy became a little more difficult. The boys wanted fried chicken, which I really like too but I was hoping to just have a few pieces and fill the rest of my stomach with some kind of salad. Alas, Korea does not have the same thinking and they never have a salad option when you order chicken. We even tried a local grocery store, but again there were no options for me. In the end I did my best and hoped to have better options at dinner or to just make a healthier meal on Monday!!
Weekly Goal: Reduce sugar intake - get rid of sugar addiction. Read more sugar addiction and understand what to expect with withdrawl symptoms. Eat plently of wholesome, nutritious foods. Eat slowly, put a little less on my plate and think about and enjoy what I'm eating.
Today's Goal: Do some exercise with Gil and have fun on our day off work. Eat nutritiously while having some fun.
Emotional rating: 3+ - I'm feeling a little tired, but am looking forward to getting out of the house and having some fun. My neck is feeling irritated at the moment so I might have to ask Gil for a massage before we head out.
Food/Exercise Diary:
Breakfast: Gimbap shop
* medium rice
* boiled, fried thin beef
* marinate sauce
* onions
300ml barley water
Morning Tea:
250ml barley water
Lunch:
7 pieces of fried chicken
200ml rasberry wine
Afternoon Tea:
handful of snacks
water and drinks
Dinner:
chicken and vegie skewer
4 shots of soju
Supper:
Rice trangle
dokbokki
Exercise
1 hour rollerblading
Sucesses: didn't eat any chocolate or a lot of snacks when they where there to be eaten today.
Failures: ate a little too much of the fried chicken. But did well to not overeat on the snacks.
It was one of those lazy Sunday's and I was feeling a little tired, but my boyfriend suggested we go out and do some rollerblading. He'd mentioned it a few times so I decided what the hell, let's just go for 1 hour. We headed for Duryu Park and met with one of his friends. I was sooo nervous as I haven't been skating since I was a child so my legs felt a little shaky. After a few turns, I seemed to have the hang of it again....but whoah how do I stop. The stopping technique was a little unusual and I have to admit after trying and trying I still felt pretty shaky about it.
Anyway, the day was a lot of fun, much better than I had anticipated. After a hour or so we got some lunch and met some of my boyfriends friends. Now this was when eating healthy became a little more difficult. The boys wanted fried chicken, which I really like too but I was hoping to just have a few pieces and fill the rest of my stomach with some kind of salad. Alas, Korea does not have the same thinking and they never have a salad option when you order chicken. We even tried a local grocery store, but again there were no options for me. In the end I did my best and hoped to have better options at dinner or to just make a healthier meal on Monday!!
Weekly Goal: Reduce sugar intake - get rid of sugar addiction. Read more sugar addiction and understand what to expect with withdrawl symptoms. Eat plently of wholesome, nutritious foods. Eat slowly, put a little less on my plate and think about and enjoy what I'm eating.
Today's Goal: Do some exercise with Gil and have fun on our day off work. Eat nutritiously while having some fun.
Emotional rating: 3+ - I'm feeling a little tired, but am looking forward to getting out of the house and having some fun. My neck is feeling irritated at the moment so I might have to ask Gil for a massage before we head out.
Food/Exercise Diary:
Breakfast: Gimbap shop
* medium rice
* boiled, fried thin beef
* marinate sauce
* onions
300ml barley water
Morning Tea:
250ml barley water
Lunch:
7 pieces of fried chicken
200ml rasberry wine
Afternoon Tea:
handful of snacks
water and drinks
Dinner:
chicken and vegie skewer
4 shots of soju
Supper:
Rice trangle
dokbokki
Exercise
1 hour rollerblading
Wednesday, 23rd May 2007
Weekly Goal: Reduce sugar intake - get rid of sugar addiction. Read more sugar addiction and understand what to expect with withdrawl symptoms. Eat plently of wholesome, nutritious foods. Eat slowly, put a little less on my plate and think about and enjoy what I'm eating.
Today's Sucesses/Challenges:
Challenge: I planned to walk around the school 5 times, or go for a walk down by the river for 30mins, but some work and personal plans changed a number of times which meant I had to cancel my walking plan.
Food/Exercise Diary:
Breakfast:
* 40gm cereal
* 3/4 cup lowfat milk
* small melon
* 300ml water
Morning Tea:
* diet coke
* 500ml water
Lunch:
* large rice
* vegetables
* beef/chilli sauce
* 1/4 egg
* 100ml soup
* kimchi
Afternoon Tea:
* 1 small melon
* 400ml green tea
Dinner:
* Restaurant
* Marinated fried pork,
* vegetables
* marinade sauce
* small rice
* small tofu
* small dwengjang soup
400ml water
Supper:
300ml barely water
* 1 sml orange
Exercise: Nil
Today's Sucesses/Challenges:
Challenge: I planned to walk around the school 5 times, or go for a walk down by the river for 30mins, but some work and personal plans changed a number of times which meant I had to cancel my walking plan.
Food/Exercise Diary:
Breakfast:
* 40gm cereal
* 3/4 cup lowfat milk
* small melon
* 300ml water
Morning Tea:
* diet coke
* 500ml water
Lunch:
* large rice
* vegetables
* beef/chilli sauce
* 1/4 egg
* 100ml soup
* kimchi
Afternoon Tea:
* 1 small melon
* 400ml green tea
Dinner:
* Restaurant
* Marinated fried pork,
* vegetables
* marinade sauce
* small rice
* small tofu
* small dwengjang soup
400ml water
Supper:
300ml barely water
* 1 sml orange
Exercise: Nil
Tuesday, 22nd May 2007
Weekly Goal: Reduce sugar intake - get rid of sugar addiction. Read more sugar addiction and understand what to expect with withdrawl symptoms. Eat plently of wholesome, nutritious foods. Eat slowly, put a little less on my plate and think about and enjoy what I'm eating.
Today's Goal: Not eat in front of the computer or TV. Eat a little slower and give myself a reasonable portion. Stop when I'm feeling satisfied. Slow down and enjoy my food.
Emotional rating: 4 - I feel pretty good today and still feel positive and in-control of what I'm doing.
Morning: Woke up at 6:15pm, then went back to bed until 7:00am. I'd like to try and get up earlier as it means I have a little more time to organise my day - eg. Fill out my rough eating plan for today and prepare some foods to take with me to school.
Afternoon:
Today's Sucesses/Challenges:
Sucesses: I weighed myself this morning and it appears I've lost another 1kg?? Is it possible - 3 kg in 1 week. I'm happy but a little worried it's coming off so fast. I'm just trying to tell myself to remember my original goal is 5kg in 2-3months and 10kg by Christmas, so when things start to slow down I won't feel disapointed. I read that the first week or so because we tend to eat less carbohydrates than before, our bodies get rid of "...." (I don't remember the scientific name), which can take of 1-3kg. After this our body starts to try and get rid of fat. 1 gram of fat takes 35,000 (around that figure??) kilojoules to burn, thus loosing weight depends your exercise and kilojoule intake. The more you exercise the more kilojoules you burn to get rid of that fat. If you don't over eat in kilojoules, you'll also help to reduce the kilojules to get rid of the fat.
It was really good to read this information because it has prepared me to understand that losing the next few kilograms on the scale may take a little longer to achieve. I feel happy anyway that I've reached my first goal (lose 3kg - reward = special purchase in Korea - W50,000). I'm going to wait until my official weigh in on Friday before I give myself the reward. Also I am now only 2 kilograms off the 1/2 way mark and my first real goal (lose 5kg before travelling to Thailand - reward = special purchase in Thailand - W50,000)
Food/Exercise Diary:
Breakfast: Home
1 small apple (1 fruit)
1 toast (1 grain)
30gm mozzarella cheese (1 dairy)
tomatoes, mushrooms and onion (1 vegie)
200ml water
Morning Tea: Work
1 pre-mixed coffeen (1 sugar)
Lunch: Work
medium rice (1.5 grain)
Galbi tang (0.5 protein, 0.5 vegies, 100ml soup)
mushrooms, onions, kimchi (1.5 vegies)
1 small fried fish (0.5 protein)
Afternoon Tea: Work
500ml water
Dinner: Work
Salad (2.5 vegies)
40gm chicken breast (0.5 protein)
1/4 avocado (1 fat)
30gm mozzarella cheese (1 dairy)
1 toast (1 grain)
1 tblsp cream dressing (1 fat)
Supper: Salsa club
375ml green tea
Exercise: Salsa club
1.5hrs salsa dancing
Today's Goal: Not eat in front of the computer or TV. Eat a little slower and give myself a reasonable portion. Stop when I'm feeling satisfied. Slow down and enjoy my food.
Emotional rating: 4 - I feel pretty good today and still feel positive and in-control of what I'm doing.
Morning: Woke up at 6:15pm, then went back to bed until 7:00am. I'd like to try and get up earlier as it means I have a little more time to organise my day - eg. Fill out my rough eating plan for today and prepare some foods to take with me to school.
Afternoon:
Today's Sucesses/Challenges:
Sucesses: I weighed myself this morning and it appears I've lost another 1kg?? Is it possible - 3 kg in 1 week. I'm happy but a little worried it's coming off so fast. I'm just trying to tell myself to remember my original goal is 5kg in 2-3months and 10kg by Christmas, so when things start to slow down I won't feel disapointed. I read that the first week or so because we tend to eat less carbohydrates than before, our bodies get rid of "...." (I don't remember the scientific name), which can take of 1-3kg. After this our body starts to try and get rid of fat. 1 gram of fat takes 35,000 (around that figure??) kilojoules to burn, thus loosing weight depends your exercise and kilojoule intake. The more you exercise the more kilojoules you burn to get rid of that fat. If you don't over eat in kilojoules, you'll also help to reduce the kilojules to get rid of the fat.
It was really good to read this information because it has prepared me to understand that losing the next few kilograms on the scale may take a little longer to achieve. I feel happy anyway that I've reached my first goal (lose 3kg - reward = special purchase in Korea - W50,000). I'm going to wait until my official weigh in on Friday before I give myself the reward. Also I am now only 2 kilograms off the 1/2 way mark and my first real goal (lose 5kg before travelling to Thailand - reward = special purchase in Thailand - W50,000)
Food/Exercise Diary:
Breakfast: Home
1 small apple (1 fruit)
1 toast (1 grain)
30gm mozzarella cheese (1 dairy)
tomatoes, mushrooms and onion (1 vegie)
200ml water
Morning Tea: Work
1 pre-mixed coffeen (1 sugar)
Lunch: Work
medium rice (1.5 grain)
Galbi tang (0.5 protein, 0.5 vegies, 100ml soup)
mushrooms, onions, kimchi (1.5 vegies)
1 small fried fish (0.5 protein)
Afternoon Tea: Work
500ml water
Dinner: Work
Salad (2.5 vegies)
40gm chicken breast (0.5 protein)
1/4 avocado (1 fat)
30gm mozzarella cheese (1 dairy)
1 toast (1 grain)
1 tblsp cream dressing (1 fat)
Supper: Salsa club
375ml green tea
Exercise: Salsa club
1.5hrs salsa dancing
Monday, 21st May 2007
Weekly Goal: Reduce sugar intake - get rid of sugar addiction. Read more sugar addiction and understand what to expect with withdrawl symptoms. Eat plently of wholesome, nutritious foods. Eat slowly, put a little less on my plate and think about and enjoy what I'm eating.
Today's Goal: Eat healthy snacks, eat a reasonable portion for lunch, eat slower and enjoy my food. Walk 5 times around the school (up and down all stairs).
Emotional rating: 3.5 Tired but feeling reasonably OK
Morning: I woke up at 6:30am to go to the bathroom and thought the day looked lovely, then promptly jumped back into bed and slept again until 7:45am. I didn't have much time for getting ready so stopped by my favourite convenience store for 2 samga gimbaps (1 for lunch and 1 for a morning snack).
Afternoon: I've been on the computer almost all day so am starting to feel a little weary. I want to keep my promise to walk around the school buildings 5 times before I leave home. From my previous experience I can get a little sweaty, so I'm going to do it at 4:00pm and then just leave for home and take a shower.
Today's Sucesses/Challenges:
Sucess: I weighed myself this morning and it seems I have lost another 1kg, so am down 2kg in less than a week. It's coming off pretty fast but I still don't think I'm starving myself or being too drastic with exercise. I'm also not 100% convinced about my scales, let's see where I'm upto on Friday for my official weigh in.
Challenge: I found it a challenge to put less on my plate at lunch or to leave food behind. At the same time, I was conscious that this is usally the healthiest meal of my day, so I'd rather eat my fill at lunch and feel satisfied to curb any afternoon snacking. Also, I have a tendency to eat while engaged in an activity on the computer. I think tomorrow, I want to make a more conscious effort to move away from my computer, slow down and think about each bite, rather than just muching it down as fast as I can to finish it.
Food/Exercise Diary:
Breakfast: Convenience Store
1 tuna and mayonaise rice triangle (0.5 protein, 0.5 grain, 0.5 fat)
1/2 orange (0.5 fruit)
250ml barley tea
Morning Tea: Work
1 spicy kimchi & beef rice triangle (0.5 protein, 0.5 grain)
1/2 orange (0.5 fruit)
250ml barley tea
Lunch: Work
Large rice (3 grains)
Marinated beef and onion (1.5 protien)
Kimchi (0.5 vegie)
Dried squid (0.25 protein)
Spinach soup (1 vegie)
150ml soup broth
Afternoon Tea: Work
1 small apple (1 fruit)
Dinner: Home
Salad (2.5 vegies)
1 egg (1 protein)
Chicken breast (1 protein)
Creamy sauce (1 fat)
Supper: Salsa club
375ml green tea
Exercise: School & Salsa Club
5 x walk up and down stairs around my school
2 hours dancing at Salsa club
Today's Goal: Eat healthy snacks, eat a reasonable portion for lunch, eat slower and enjoy my food. Walk 5 times around the school (up and down all stairs).
Emotional rating: 3.5 Tired but feeling reasonably OK
Morning: I woke up at 6:30am to go to the bathroom and thought the day looked lovely, then promptly jumped back into bed and slept again until 7:45am. I didn't have much time for getting ready so stopped by my favourite convenience store for 2 samga gimbaps (1 for lunch and 1 for a morning snack).
Afternoon: I've been on the computer almost all day so am starting to feel a little weary. I want to keep my promise to walk around the school buildings 5 times before I leave home. From my previous experience I can get a little sweaty, so I'm going to do it at 4:00pm and then just leave for home and take a shower.
Today's Sucesses/Challenges:
Sucess: I weighed myself this morning and it seems I have lost another 1kg, so am down 2kg in less than a week. It's coming off pretty fast but I still don't think I'm starving myself or being too drastic with exercise. I'm also not 100% convinced about my scales, let's see where I'm upto on Friday for my official weigh in.
Challenge: I found it a challenge to put less on my plate at lunch or to leave food behind. At the same time, I was conscious that this is usally the healthiest meal of my day, so I'd rather eat my fill at lunch and feel satisfied to curb any afternoon snacking. Also, I have a tendency to eat while engaged in an activity on the computer. I think tomorrow, I want to make a more conscious effort to move away from my computer, slow down and think about each bite, rather than just muching it down as fast as I can to finish it.
Food/Exercise Diary:
Breakfast: Convenience Store
1 tuna and mayonaise rice triangle (0.5 protein, 0.5 grain, 0.5 fat)
1/2 orange (0.5 fruit)
250ml barley tea
Morning Tea: Work
1 spicy kimchi & beef rice triangle (0.5 protein, 0.5 grain)
1/2 orange (0.5 fruit)
250ml barley tea
Lunch: Work
Large rice (3 grains)
Marinated beef and onion (1.5 protien)
Kimchi (0.5 vegie)
Dried squid (0.25 protein)
Spinach soup (1 vegie)
150ml soup broth
Afternoon Tea: Work
1 small apple (1 fruit)
Dinner: Home
Salad (2.5 vegies)
1 egg (1 protein)
Chicken breast (1 protein)
Creamy sauce (1 fat)
Supper: Salsa club
375ml green tea
Exercise: School & Salsa Club
5 x walk up and down stairs around my school
2 hours dancing at Salsa club
Sunday, 20th May 2007
Weekly Goal: Reduce sugar intake - get rid of sugar addiction. Read more sugar addiction and understand what to expect with withdrawl symptoms. Eat plently of wholesome, nutritious foods. Eat slowly, put a little less on my plate and think about and enjoy what I'm eating.
Today's Goal: Prepare healthy meals at home. Turn off the TV and take my time to eat and enjoy my meal. Avoid snacking when bored.
Emotional rating:
Morning: I felt a little ill and lacking energy. By 9:30am, I really needed to eat some food. I had a hankering for bacon, eggs, mushrooms and onion on toast, but I didn't have any toast. So I quickly did a walk down to the local grocery store and breadshop to pick up some basics. The meal was healthy and delicious. I only used the fat off the bacon in the fry pan and used no butter on the toast. 1/2 way through my meal I was interrupted by the "Samsung" man who came to install my airconditioner. This helped slow me down a little and made my meal last a little longer.
Afternoon: Again, I was feeling weird... I don't know how to describe it actually, just I think it is sugar addiction symptoms? I think i'm eating healthy meals and I'm not depriving myself too much, only I have really reduced my sugar intake.
Today's Sucesses/Challenges: By dinner time I was contemplating what to do. I could make a salad sandwich at home, or I could take a good 15 min walk down to my local university and buy a salad sandwich at subway. I could feel myself at that crucial point swaying back and forth. At this point I realised that to convince myself to go, I have to give myself some incentive and a reason to go. I made a promise to myself, if I get out of the house and do a good 15 min walk there and back, I can earn 1 scoop of baskin and robbins ice-cream and I can get a 6 inch sub from subway. This did the trick. I don't want to make a habbit of rewarding myself with bad foods, but I felt in this case it was worth it.
To be honest, I really struggled the whole 15 mins walking there whether giving myself the scoop of ice-cream was the best thing to do. And, if I did give myself the ice-cream, should I get a low fat ice-cream or sorbet style. In the end, I decided that I was going to keep my original promise which was simply to give myself the reward I promised - 1 scoop of ice-cream of my choosing. I got the praline n cream which is very sugary and enjoyed every slowly eaten mouthful.
On the way back home, I thought again about my ice-cream choice. I think in the future, I'm happy enough to reward myself a small treat like a scoop of ice-cream or ice-block, and it's OK to choose which ever flavour I like, BUT I think I want to try and choose better choices next time. For example: I would usually always choose coffee over tea, but because I'm trying to develop a healthier lifestyle, I'm making more of an effort to choose tea more often than coffee. As a result, I've actually grown to like tea a lot more than I used to. In the same way, next time with the ice-cream, if they have a healthier choice and it still seems to be a flavour I would like, then I want to try and choose that option rather than the high sugar, high fat option.
So I guess today had both a sucess and a challenge element to it. Regardless, I feel good about my choice and I have felt challenged to change my thinking and actions to more healthier ones in the future.
Food/Exercise Diary:
Breakfast: Home
1 piece of toast (1 grain)
2 thin rashers of bacon (1 protein)
1 egg (1 protein)
1/3 onion, 1 mushroom (0.5 vegies)
Morning Tea: Home
1/2 apple (0.5 fruit)
400ml water
Lunch: Home - Sundubu Jjigae
spring onions, onions, carrots, zucchini, mushroom (2 vegies)
1/2 packet of udon noodles (0.5 grain)
3/4 cup cooked rice (1.5 grains)
tofu (0.25 protein)
spicy stew and 300ml water
Afternoon Tea: Home
1/2 packet of japanese snacks (1 fat, 1 protein)
200ml barley tea
Dinner: Subway - 6 inch Subway melt
Breadroll (2 grains)
1 cheese slice (1 dairy)
1 slice of ham, 1 slice of turnkey, 1 rasher of bacon (1.5 protein)
Salad vegetables (2 vegies)
mustard and vinagrette dressing
300ml water
Supper: Baskin and Robbins Ice-cream
1 scoop of Praline's n Cream (1.5 dairy, 1 fat, 1 sugar)
Exercise:
20 min walk to University area
10 min walk back to home
Today's Goal: Prepare healthy meals at home. Turn off the TV and take my time to eat and enjoy my meal. Avoid snacking when bored.
Emotional rating:
Morning: I felt a little ill and lacking energy. By 9:30am, I really needed to eat some food. I had a hankering for bacon, eggs, mushrooms and onion on toast, but I didn't have any toast. So I quickly did a walk down to the local grocery store and breadshop to pick up some basics. The meal was healthy and delicious. I only used the fat off the bacon in the fry pan and used no butter on the toast. 1/2 way through my meal I was interrupted by the "Samsung" man who came to install my airconditioner. This helped slow me down a little and made my meal last a little longer.
Afternoon: Again, I was feeling weird... I don't know how to describe it actually, just I think it is sugar addiction symptoms? I think i'm eating healthy meals and I'm not depriving myself too much, only I have really reduced my sugar intake.
Today's Sucesses/Challenges: By dinner time I was contemplating what to do. I could make a salad sandwich at home, or I could take a good 15 min walk down to my local university and buy a salad sandwich at subway. I could feel myself at that crucial point swaying back and forth. At this point I realised that to convince myself to go, I have to give myself some incentive and a reason to go. I made a promise to myself, if I get out of the house and do a good 15 min walk there and back, I can earn 1 scoop of baskin and robbins ice-cream and I can get a 6 inch sub from subway. This did the trick. I don't want to make a habbit of rewarding myself with bad foods, but I felt in this case it was worth it.
To be honest, I really struggled the whole 15 mins walking there whether giving myself the scoop of ice-cream was the best thing to do. And, if I did give myself the ice-cream, should I get a low fat ice-cream or sorbet style. In the end, I decided that I was going to keep my original promise which was simply to give myself the reward I promised - 1 scoop of ice-cream of my choosing. I got the praline n cream which is very sugary and enjoyed every slowly eaten mouthful.
On the way back home, I thought again about my ice-cream choice. I think in the future, I'm happy enough to reward myself a small treat like a scoop of ice-cream or ice-block, and it's OK to choose which ever flavour I like, BUT I think I want to try and choose better choices next time. For example: I would usually always choose coffee over tea, but because I'm trying to develop a healthier lifestyle, I'm making more of an effort to choose tea more often than coffee. As a result, I've actually grown to like tea a lot more than I used to. In the same way, next time with the ice-cream, if they have a healthier choice and it still seems to be a flavour I would like, then I want to try and choose that option rather than the high sugar, high fat option.
So I guess today had both a sucess and a challenge element to it. Regardless, I feel good about my choice and I have felt challenged to change my thinking and actions to more healthier ones in the future.
Food/Exercise Diary:
Breakfast: Home
1 piece of toast (1 grain)
2 thin rashers of bacon (1 protein)
1 egg (1 protein)
1/3 onion, 1 mushroom (0.5 vegies)
Morning Tea: Home
1/2 apple (0.5 fruit)
400ml water
Lunch: Home - Sundubu Jjigae
spring onions, onions, carrots, zucchini, mushroom (2 vegies)
1/2 packet of udon noodles (0.5 grain)
3/4 cup cooked rice (1.5 grains)
tofu (0.25 protein)
spicy stew and 300ml water
Afternoon Tea: Home
1/2 packet of japanese snacks (1 fat, 1 protein)
200ml barley tea
Dinner: Subway - 6 inch Subway melt
Breadroll (2 grains)
1 cheese slice (1 dairy)
1 slice of ham, 1 slice of turnkey, 1 rasher of bacon (1.5 protein)
Salad vegetables (2 vegies)
mustard and vinagrette dressing
300ml water
Supper: Baskin and Robbins Ice-cream
1 scoop of Praline's n Cream (1.5 dairy, 1 fat, 1 sugar)
Exercise:
20 min walk to University area
10 min walk back to home
Saturday, 19th May 2007
Weekly Goal: Reduce sugar intake - get rid of sugar addiction. Read more sugar addiction and understand what to expect with withdrawl symptoms. Eat plently of wholesome, nutritious foods. Eat slowly, put a little less on my plate and think about and enjoy what I'm eating.
Today's Goal: Choose healthy meals at a restaurant and coffee shop
Emotional rating: 3.5 - feeling pretty good about myself and in control of my choices
Morning: woke up late and had to hurry out the door to meet Laura at starbucks. I ended up having a raison scone and americano coffee with skim milk for breakfast.
Afternoon: I had a lot of fun at the Daegu Lantern Festival, but was really starting to feel fatigued and was looking for a sugar fix around 4-5pm.
Today's Sucesses/Challenges: I felt good about the food choices I made today and was especially happy that I followed my goal at lunch time and to stop eating when I felt satisfied.
Food/Exercise Diary:
Breakfast: Starbucks
1 raison scone (1.5 grains)
1/2 tsp whipped butter (0.5 fats)
1 tsp cream cheese (0.5 fats)
1/2 tsp jam (0.25 sugars)
1 mug of Americano Coffee with a dash of low fat milk (0.5 milk)
Morning Tea: YMCA
300ml water
Lunch: Indian restaurant
small rice (1 grain)
3 pieces of diced tandoori chicken (0.5 protein)
1/2 cup salad (2 vegies)
Dressing (0.5 fats)
350ml water
Afternoon Tea: Starbucks
1/2 cup americano coffee with low fat milk (0.5 milk)
Dinner: Samgyetang
1 small chicken (2.5 proteins)
1 small rice (1 grain)
ginseng, spring onions, chicken broth (300ml water)
Supper: Home
1/2 packet of Japanese snacks (1 fat)
Exercise: Daegu Lantern Festival
2.5 hrs walking around the Daegu Lantern Festival (2.5 bonus)
Today's Goal: Choose healthy meals at a restaurant and coffee shop
Emotional rating: 3.5 - feeling pretty good about myself and in control of my choices
Morning: woke up late and had to hurry out the door to meet Laura at starbucks. I ended up having a raison scone and americano coffee with skim milk for breakfast.
Afternoon: I had a lot of fun at the Daegu Lantern Festival, but was really starting to feel fatigued and was looking for a sugar fix around 4-5pm.
Today's Sucesses/Challenges: I felt good about the food choices I made today and was especially happy that I followed my goal at lunch time and to stop eating when I felt satisfied.
Food/Exercise Diary:
Breakfast: Starbucks
1 raison scone (1.5 grains)
1/2 tsp whipped butter (0.5 fats)
1 tsp cream cheese (0.5 fats)
1/2 tsp jam (0.25 sugars)
1 mug of Americano Coffee with a dash of low fat milk (0.5 milk)
Morning Tea: YMCA
300ml water
Lunch: Indian restaurant
small rice (1 grain)
3 pieces of diced tandoori chicken (0.5 protein)
1/2 cup salad (2 vegies)
Dressing (0.5 fats)
350ml water
Afternoon Tea: Starbucks
1/2 cup americano coffee with low fat milk (0.5 milk)
Dinner: Samgyetang
1 small chicken (2.5 proteins)
1 small rice (1 grain)
ginseng, spring onions, chicken broth (300ml water)
Supper: Home
1/2 packet of Japanese snacks (1 fat)
Exercise: Daegu Lantern Festival
2.5 hrs walking around the Daegu Lantern Festival (2.5 bonus)
Friday, 18th May 2007
Weigh In: 69kg (1 kg lost!!)
Weekly Goal:
* Lose 1 kg - achieved today!!!
* Increase exercise - Salsa lessons, walk around the school, walk along the river - Achieved!!
* Get set up for tracking/monitoring thinking, eating and exercise - BLOG/food & exercise diary - achieved!!!
Today's Goal: Slow down my eating, chew my food and think about what I'm eating. Feel the sensations and taste of the foods and enjoy my meal. When with friends, spend more time talking with them over the meal, this will also slow my eating down.
Emotional rating:
Morning: - hard to get out of bed but once I did I'm starting to feel quite bright. I really think the weather has a lot to do with that!! It's been so bright and beautiful outside it really affects me in a good way.
Afternoon: Woah, last night I didn't sleep too well. I went to bed at 10:30pm (I'm aiming to go to bed at 10:00pm and well, I think the last week has caught up with me, too many late nights. I've already developed a little bad habit to be awake until midnight. So even though I tried to sleep earlier, it didn't actually sleep until 11:30 or so.
It has affected me today. I've been tired all morning and went to drink coffee for a boost and then had a diet coke to give me some more boost in energy. I think the reduced sugars is taking affect also and I might be going through some withdrawl symptoms. Anyway, I think I'll go home and take a good rest before heading out again at 7:15pm for a night of Salsa.
Today's Sucesses/Challenges:
I was really hungry at lunch time and although my goal today was to slow down, I did slow my eating a little, but my hunger seemed to take over. I feel very satisfied and a little full, I could have eaten a little less, but I think I'm glad I ate enough to feel full and I hope that will keep me from being tempted by other snacks this afternoon. I've got an apple and some tea as my back up plan if I start feeling a need to munch.
The biggest thing I noticed is how I react when I'm tired. Also, I suspect I'm having some withdrawls from sugar! A couple of months ago I realised I'm addicted to sugar. I've been starting to cut back, but I guess now that I'm seriously looking at what I'm eating and making a real effort to cut back the sugars, I'm noticing some symptoms.
Symptoms: Feeling tired, cranky, dizzy, light headed, difficulty in concentrating and even a little blurred vision.
Seriously, I really don't think I've deprived myself of food, I've been having decent, solid meals, just not all the snacks and sugary stuff. Whoah! I'm sure these symptoms will pass soon enough, and it's good because they help me to realise that sugar really did have some kind of hold on my life if it's kickin up such a stink in my body when I say "NO", ha,ha. I don't want to be addicted to anything, and it feels good to be finally dealing with at least one problem area and changing my life for the better.
Food/Exercise Diary:
Breakfast:
40gm low fat high fibre cereal (1 grain)
1/2 cup milk (0.5 milk)
200ml water (0.2L water)
Morning Tea:
1 pre-mixed coffee
1 250ml can of diet-coke
Lunch:
medium rice (1.5 grain)
1 small potato (1 vegie)
80gms chicken (1 protein)
Spinach and egg soup (1 vegie & 0.25 protein & 200ml water)
Afternoon Tea:
1 green tea (250ml water)
Dinner:
Tuna Gimbap (0.5 protein, 0.5 grain, 1 vegie)
1 can of green tea (375ml water)
Supper:
1 can of green tea (375ml water)
3 small slices of smoked chicken (0.5 protein)
175ml coke (1 sugar)
Exercise:
1 hour Dance class (1.5 bonus)
2 hours open dancing (3 bonus)
Weekly Goal:
* Lose 1 kg - achieved today!!!
* Increase exercise - Salsa lessons, walk around the school, walk along the river - Achieved!!
* Get set up for tracking/monitoring thinking, eating and exercise - BLOG/food & exercise diary - achieved!!!
Today's Goal: Slow down my eating, chew my food and think about what I'm eating. Feel the sensations and taste of the foods and enjoy my meal. When with friends, spend more time talking with them over the meal, this will also slow my eating down.
Emotional rating:
Morning: - hard to get out of bed but once I did I'm starting to feel quite bright. I really think the weather has a lot to do with that!! It's been so bright and beautiful outside it really affects me in a good way.
Afternoon: Woah, last night I didn't sleep too well. I went to bed at 10:30pm (I'm aiming to go to bed at 10:00pm and well, I think the last week has caught up with me, too many late nights. I've already developed a little bad habit to be awake until midnight. So even though I tried to sleep earlier, it didn't actually sleep until 11:30 or so.
It has affected me today. I've been tired all morning and went to drink coffee for a boost and then had a diet coke to give me some more boost in energy. I think the reduced sugars is taking affect also and I might be going through some withdrawl symptoms. Anyway, I think I'll go home and take a good rest before heading out again at 7:15pm for a night of Salsa.
Today's Sucesses/Challenges:
I was really hungry at lunch time and although my goal today was to slow down, I did slow my eating a little, but my hunger seemed to take over. I feel very satisfied and a little full, I could have eaten a little less, but I think I'm glad I ate enough to feel full and I hope that will keep me from being tempted by other snacks this afternoon. I've got an apple and some tea as my back up plan if I start feeling a need to munch.
The biggest thing I noticed is how I react when I'm tired. Also, I suspect I'm having some withdrawls from sugar! A couple of months ago I realised I'm addicted to sugar. I've been starting to cut back, but I guess now that I'm seriously looking at what I'm eating and making a real effort to cut back the sugars, I'm noticing some symptoms.
Symptoms: Feeling tired, cranky, dizzy, light headed, difficulty in concentrating and even a little blurred vision.
Seriously, I really don't think I've deprived myself of food, I've been having decent, solid meals, just not all the snacks and sugary stuff. Whoah! I'm sure these symptoms will pass soon enough, and it's good because they help me to realise that sugar really did have some kind of hold on my life if it's kickin up such a stink in my body when I say "NO", ha,ha. I don't want to be addicted to anything, and it feels good to be finally dealing with at least one problem area and changing my life for the better.
Food/Exercise Diary:
Breakfast:
40gm low fat high fibre cereal (1 grain)
1/2 cup milk (0.5 milk)
200ml water (0.2L water)
Morning Tea:
1 pre-mixed coffee
1 250ml can of diet-coke
Lunch:
medium rice (1.5 grain)
1 small potato (1 vegie)
80gms chicken (1 protein)
Spinach and egg soup (1 vegie & 0.25 protein & 200ml water)
Afternoon Tea:
1 green tea (250ml water)
Dinner:
Tuna Gimbap (0.5 protein, 0.5 grain, 1 vegie)
1 can of green tea (375ml water)
Supper:
1 can of green tea (375ml water)
3 small slices of smoked chicken (0.5 protein)
175ml coke (1 sugar)
Exercise:
1 hour Dance class (1.5 bonus)
2 hours open dancing (3 bonus)
Sucess Story - I talked myself into that walk!!
I really wanted to record this because it was definitely a sucess story for me.
Today I thought a nice way I could try and get a little exercise in would be to catch my local bus down to the river and go and take a quick walk for 30 mins or so. During the day I was still thinking positively about this and even encouraged myself to do it as soon as I got home. Get changed, gather my things and get out again before I get tooo sucked into just lazying at home.
I was doing well, but started to slow down as I spent more time dilly dallying around gathering my things. Slowly the energy was subsiding and the thoughts of leaving the house again were becoming dim and soft whisper. At this point I was almost ready to leave but I sat down on my bed, then I lied down.....OH what a mistake.
At this point I knew I was in trouble. I told myself I had a couple of minutes to take a rest. After a couple of minutes I knew I was going to have to convince myself why I was doing this! And convince myself to get up again and get out that door. So I hopped up and walked into the bathroom and took a good look at myself in the mirror.
I looked at myself square in the eyes and said to myself "remember why you're doing this!!" you want to be healthier, you want to feel more fit, you want to feel lighter and you want to lose that podgy tummy so you can wear some really great clothes. Actually, you don't look too bad, but you do need to lose some of this extra weight and only exercise is going to do that! So let's make a deal. All you have to do is get on the bus, that's easy. Then we'll do a good 15 min walk. Stop, do a few light stretches, then turn back and do a good 15 min walk back. Then it's back on the bus, take a rest and back home where you can rest all you like. How does that sound? Come on, it's easy. You can do it. Let's go.
So off I went and it was easy. I was tempted to walk further than the 15 mins, but I thought it better to stick with the promise I'd made to the girl in the mirror, that way she can trust me again to do what I promise. Some of the things I really want to remember about my walk today are: how lovely it felt to be outside, being along the running river and looking at all the really green grass and pretty flowers. Seeing real birds playing in the water and watching loads of other people out and about doing some exercise. Physically I felt great and it wasn't a burden to walk the 15 mins there and back. It was just right for my level right now.
A quick funny story which explains my personality a little bit. I'm a little bit goal oriented...just a little. Anyway, on the way back, I noticed I was trailing a gentleman in a red tracksuit, being a little competitive, I started to think, I'm going to overtake him before I get back to my destination. Now he was doing a decent speed in walking but still, I wanted to make it my new little goal just to beat him. Silly as it may seem, it motivated me to walk a little harder and faster to catch up. Eventually, I was tailing him and the end of my walk was coming near. I gave a final burst of walking energy and succeeded to overtake the man in the red suit. A silly little thing but it made me feel good to achieve my little goal and it also worked to help me have a real workout rather than just slowly wander aimlessly down the road.
Anyway, today was a good day and 2 small successes were achieved for me - Yeah!
Cheers
Kirsty
Today I thought a nice way I could try and get a little exercise in would be to catch my local bus down to the river and go and take a quick walk for 30 mins or so. During the day I was still thinking positively about this and even encouraged myself to do it as soon as I got home. Get changed, gather my things and get out again before I get tooo sucked into just lazying at home.
I was doing well, but started to slow down as I spent more time dilly dallying around gathering my things. Slowly the energy was subsiding and the thoughts of leaving the house again were becoming dim and soft whisper. At this point I was almost ready to leave but I sat down on my bed, then I lied down.....OH what a mistake.
At this point I knew I was in trouble. I told myself I had a couple of minutes to take a rest. After a couple of minutes I knew I was going to have to convince myself why I was doing this! And convince myself to get up again and get out that door. So I hopped up and walked into the bathroom and took a good look at myself in the mirror.
I looked at myself square in the eyes and said to myself "remember why you're doing this!!" you want to be healthier, you want to feel more fit, you want to feel lighter and you want to lose that podgy tummy so you can wear some really great clothes. Actually, you don't look too bad, but you do need to lose some of this extra weight and only exercise is going to do that! So let's make a deal. All you have to do is get on the bus, that's easy. Then we'll do a good 15 min walk. Stop, do a few light stretches, then turn back and do a good 15 min walk back. Then it's back on the bus, take a rest and back home where you can rest all you like. How does that sound? Come on, it's easy. You can do it. Let's go.
So off I went and it was easy. I was tempted to walk further than the 15 mins, but I thought it better to stick with the promise I'd made to the girl in the mirror, that way she can trust me again to do what I promise. Some of the things I really want to remember about my walk today are: how lovely it felt to be outside, being along the running river and looking at all the really green grass and pretty flowers. Seeing real birds playing in the water and watching loads of other people out and about doing some exercise. Physically I felt great and it wasn't a burden to walk the 15 mins there and back. It was just right for my level right now.
A quick funny story which explains my personality a little bit. I'm a little bit goal oriented...just a little. Anyway, on the way back, I noticed I was trailing a gentleman in a red tracksuit, being a little competitive, I started to think, I'm going to overtake him before I get back to my destination. Now he was doing a decent speed in walking but still, I wanted to make it my new little goal just to beat him. Silly as it may seem, it motivated me to walk a little harder and faster to catch up. Eventually, I was tailing him and the end of my walk was coming near. I gave a final burst of walking energy and succeeded to overtake the man in the red suit. A silly little thing but it made me feel good to achieve my little goal and it also worked to help me have a real workout rather than just slowly wander aimlessly down the road.
Anyway, today was a good day and 2 small successes were achieved for me - Yeah!
Cheers
Kirsty
Swans - My trigger for bettering myself physically
OK, so this is my first real journal entry about my progress toward my goal to achieve 10kg weight loss by Christmas 2007. This all started on Tuesday after watching the show "Swans". Now I personally don't believe in the amount of plastic surgery that goes on to help these women turn from ugly ducklings into swans....but, I have to admit each time I watch the program I'm left in tears as you see the amazing transformation physically, mentally and emotionally that these ladies go through. I think I admire all the work they go through at the gym and in their eating and just healing from the surgeries. And they look absolutely gorgeous at the end of the process.
So after one of these programs, I had a think and recognised yet again, that incling at the back of my mind that something needs to change. Now I'm not going out and getting any plastic surgery, but I do want to make some changes in my appearance. I really want to be that swan! I want to be the best person I can be. I'm not talking unrealistic stuff, just lose some excess weight, get a little fitter and take care of my appearance a little more.
So I ended up writing down a list of goals, outlining what I really wanted and when I wanted to achieve my goal by. I won't go into that again as I already put it in my previous post. I think the two things that really hit home were the results I know I will receive if I stick with this. Increased confidence, energy, feeling strong in my personality and finding purpose in life. I read just today the great saying "nothing taste's better than feeling slim". It's true and I want that feeling to stay with me for a lifetime.
The title of my blog is "Think, eat and move toward Sucess". OK, I admit it... I stole that slogan from Weight Watchers. And I love it, it's sooo true. I know the only way I'm going to achieve lasting sucess is if I change my thinking and change my negative behaviours toward eating and exercise.
To help me kick start the positive "thinking" process, I've just started a little book called "Succeed with Me" by Selwa Anthony with Jimmy Thomson. So far it's a gem. I'm absolutely loving it. So I'm sure you'll get some quotes from that book over the next few posts.
In regards to "eating", I realised a couple of months ago that I have an addiction to sugar!!! So one of my eating goals is to reduce the number of sugary snacks I tend to munch on between meals (or instead of a meal if I'm being super lazy!!) and especially at night when I'm feeling a bit bored. Generally, I do eat fairly healthy meals but I guess I'll get a better picture as I start to record exactly how much I'm putting into my mouth!!
Finally, the "move" word relates to exercise. I know this is one that I've struggled with in the past because I've developed an attitude toward exercise. So it's going to take a bit of changing my mind in order to change my behaviour. In the past I have thought "I hate exercise" and "I hate sweating" and "I hate the gym" and "I don't like being in pain or putting in soooo much effort". I've started to realise this was my thinking and have been trying to change that by saying to myself that I don't have to go to the gym, I can choose to do anything that gets me moving such as salsa dancing, and taking a walk down by the river or going shopping and walking around for a couple of hours.
Anyway, that's all I want to say for now. I'll be back again soon with another progress report.
Cheers
Kirsty
So after one of these programs, I had a think and recognised yet again, that incling at the back of my mind that something needs to change. Now I'm not going out and getting any plastic surgery, but I do want to make some changes in my appearance. I really want to be that swan! I want to be the best person I can be. I'm not talking unrealistic stuff, just lose some excess weight, get a little fitter and take care of my appearance a little more.
So I ended up writing down a list of goals, outlining what I really wanted and when I wanted to achieve my goal by. I won't go into that again as I already put it in my previous post. I think the two things that really hit home were the results I know I will receive if I stick with this. Increased confidence, energy, feeling strong in my personality and finding purpose in life. I read just today the great saying "nothing taste's better than feeling slim". It's true and I want that feeling to stay with me for a lifetime.
The title of my blog is "Think, eat and move toward Sucess". OK, I admit it... I stole that slogan from Weight Watchers. And I love it, it's sooo true. I know the only way I'm going to achieve lasting sucess is if I change my thinking and change my negative behaviours toward eating and exercise.
To help me kick start the positive "thinking" process, I've just started a little book called "Succeed with Me" by Selwa Anthony with Jimmy Thomson. So far it's a gem. I'm absolutely loving it. So I'm sure you'll get some quotes from that book over the next few posts.
In regards to "eating", I realised a couple of months ago that I have an addiction to sugar!!! So one of my eating goals is to reduce the number of sugary snacks I tend to munch on between meals (or instead of a meal if I'm being super lazy!!) and especially at night when I'm feeling a bit bored. Generally, I do eat fairly healthy meals but I guess I'll get a better picture as I start to record exactly how much I'm putting into my mouth!!
Finally, the "move" word relates to exercise. I know this is one that I've struggled with in the past because I've developed an attitude toward exercise. So it's going to take a bit of changing my mind in order to change my behaviour. In the past I have thought "I hate exercise" and "I hate sweating" and "I hate the gym" and "I don't like being in pain or putting in soooo much effort". I've started to realise this was my thinking and have been trying to change that by saying to myself that I don't have to go to the gym, I can choose to do anything that gets me moving such as salsa dancing, and taking a walk down by the river or going shopping and walking around for a couple of hours.
Anyway, that's all I want to say for now. I'll be back again soon with another progress report.
Cheers
Kirsty
Sexy, Slim and Strong Kirsty
I thought in my first post, I want to outline what I'm doing with this blog and what my aims are:
Overall Goal: Change the way I think, eat and move so I can become sexy, slim and strong.
Specific Aims:
* Lose 5kg by August 2007 - Thailand Trip
* Be able to jog for 10 mins - Thailand Trip
* Lose 10kg by Christmas 2007 - Australia Trip
* Be able to jog for 30 mins - Australia Trip
* Make some positive lifestyle changes that I can keep for life
* Be able to wear fashionable clothes in Korea (size 66)
How can I achieve sucess?:
* Develop some routine lifestyle ( early to bed/rise; meal planning; regular exercise; food diary)
* Regular journal entries in which I record my progress - the good and the bad. I believe this will encourage me when I look back and remember the sucesses I've achieve and also can help me to understand and change any negative thinking and eating, exercise behaviours.
* Keep my goals before me regularly and work little by little to achieve many small sucesses which will result in a big sucess.
* Believe in myself! And keep working at it even when I fail. I hope that I can use this tool as a way to encourage myself that I can achieve this goal. I hope that the structured words I put in this journal move to become genuine beliefs that I can take a hold of in my heart and then turn into actions that will stay with me for life.
* Reward my sucesses and forgive myself and learn from my mistakes.
* Accountability to my partner and my closest friends. I hope to share this journal with those I'm closest to and I hope they will also encourage me in my journey to achieve this goal that I've been wanting to attain for over 15 years.
Why do I want this? What will it mean to me to achieve this goal?
I just know for me, I'm not at a place in my physical health and well-being that I should be. I don't know how to completely describe it, only to say that somehow I feel held back because I'm not the best person I could be. I really believe when I achieve this goal the following things will change in my life:
* Increased confidence;
* Increased strength and stamina;
* Stronger sense of drive and purpose in life;
* Feel proud of myself for overcoming a weakness that's haunted me for 15 years;
* Feel more sexy;
* Feel I am more sexy and pleasing to the eye for my partner
* Be able to fully express my personality;
* Be able to fully express my personality in clothing, fashion and style;
* Exude energy and radiate life
Rewards:
I believe all good actions should be rewarded, and so I want to encourage myself when I achieve some a sucess and reach some of my goals.
3kg - Special purchase in Korea - W50,000
5kg - Special purchase in Thailand - W50,000
8kg - Special purchase in Korea - W50,000
10kg - Dye hair auburn in Australia - W150,000
10kg - Special fashion purchase in Australia - W150,000
For other sucesses such as changing a negative thought/behaviour into something positive, I want to reward myself a small treat. I want the treat to be non-food related and something simple that can help make me feel good about myself (eg. massage, visit to the spa, manicure, earring purchase etc).
OK - wish me luck
Cheers
Kirsty
Overall Goal: Change the way I think, eat and move so I can become sexy, slim and strong.
Specific Aims:
* Lose 5kg by August 2007 - Thailand Trip
* Be able to jog for 10 mins - Thailand Trip
* Lose 10kg by Christmas 2007 - Australia Trip
* Be able to jog for 30 mins - Australia Trip
* Make some positive lifestyle changes that I can keep for life
* Be able to wear fashionable clothes in Korea (size 66)
How can I achieve sucess?:
* Develop some routine lifestyle ( early to bed/rise; meal planning; regular exercise; food diary)
* Regular journal entries in which I record my progress - the good and the bad. I believe this will encourage me when I look back and remember the sucesses I've achieve and also can help me to understand and change any negative thinking and eating, exercise behaviours.
* Keep my goals before me regularly and work little by little to achieve many small sucesses which will result in a big sucess.
* Believe in myself! And keep working at it even when I fail. I hope that I can use this tool as a way to encourage myself that I can achieve this goal. I hope that the structured words I put in this journal move to become genuine beliefs that I can take a hold of in my heart and then turn into actions that will stay with me for life.
* Reward my sucesses and forgive myself and learn from my mistakes.
* Accountability to my partner and my closest friends. I hope to share this journal with those I'm closest to and I hope they will also encourage me in my journey to achieve this goal that I've been wanting to attain for over 15 years.
Why do I want this? What will it mean to me to achieve this goal?
I just know for me, I'm not at a place in my physical health and well-being that I should be. I don't know how to completely describe it, only to say that somehow I feel held back because I'm not the best person I could be. I really believe when I achieve this goal the following things will change in my life:
* Increased confidence;
* Increased strength and stamina;
* Stronger sense of drive and purpose in life;
* Feel proud of myself for overcoming a weakness that's haunted me for 15 years;
* Feel more sexy;
* Feel I am more sexy and pleasing to the eye for my partner
* Be able to fully express my personality;
* Be able to fully express my personality in clothing, fashion and style;
* Exude energy and radiate life
Rewards:
I believe all good actions should be rewarded, and so I want to encourage myself when I achieve some a sucess and reach some of my goals.
3kg - Special purchase in Korea - W50,000
5kg - Special purchase in Thailand - W50,000
8kg - Special purchase in Korea - W50,000
10kg - Dye hair auburn in Australia - W150,000
10kg - Special fashion purchase in Australia - W150,000
For other sucesses such as changing a negative thought/behaviour into something positive, I want to reward myself a small treat. I want the treat to be non-food related and something simple that can help make me feel good about myself (eg. massage, visit to the spa, manicure, earring purchase etc).
OK - wish me luck
Cheers
Kirsty
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