Hi Everyone!
Since Kristiina suggested Salsa, I figured we could all try the steps to this popular favorite and learn some exciting new moves for the 2nd half of this month. Come on, put on your dancing shoes and Salsa your way across the dance floor!
I am so glad to be back taking care of me instead of other people. This weekend was so stressful at work, & I just want to REST!
I have had a great one eating-wise. I planned on Friday and stuck like glue to it!
TOM came exactly as planned on Sunday, so I won't weigh again until maybe Wed or Thurs of this week.
Here is what my weekend looked like. PLEASE share yours! Since many people struggle with sticking to their plans on the weekends, I feel it is important to share what the strategies you use to help overcome the temptations as well as expose the ones that won the battle.
Saturday's Menu
Raspberry Greek Yogurt w/Hazelnuts:
159
Banana Oatmeal NOW Shake, Whole Natural Almonds:
550
Sunkist - Naval Orange, FF Cheese Omelet:
207
Turkey Waldorf Salad, FF Raspberry Pecan Dsg, Strawberry Cottage Cheese:
505
Total:
1421
Water:
64 oz
Exercise:
299 (walking @ work)
Sunday's Menu (Spike Day)
Hissho Crunchy Roll, Raspberry Greek Yogurt w/Hazelnuts, Health Smart Ice Cream:
809
Double Dense NOW Shake:
523
Double Dense NOW Shake, 1/2 Multi grain round, 3 Ritz Crackers, 1 tsp RF PB:
670
Sante Fe Chicken Wrap, Strawberry Cottage Cheese: Grapes:
819
Total:
2821
Water:
64 oz
Exercise:
497 (Walking @ work)
Monday's Menu
Grapes, S'bux Tall Skinny Vanilla Latte:
131
1/2 Multi grain round, tsp RF PB:
75
Zuzana's Banana Berry Pancakes:
520
Sweet & Sour Chicken w/Miracle Noodles:
497
Total:
1223
Water:
64 oz
Exercise:
222 (walking)
I remember last year when I struggled at work so much. I know the triggers, some of which included smelling other food that I didn't cook, even if it didn't look good or something I wouldn't typically eat, just smelling it would set the trigger off and convince me I needed to feed myself. Another trigger was easy access to food I don't buy and keep at home, like vending machine snacks. I try to divert away from the middle isles of the market. Stick to the perimeter of the store--that's my strategy!!
There were so many weekends I lived in defeat. I think by having the Spike Day and knowing there are "x" amount of calories during each meal I must eat in order to make it to 2800 is what kept me OP this weekend. Also, planning on Friday as to what I was going to eat using the MFP app. Usually, I can't do this b/c I never know what I'm going to crave. HOWEVER, my cravings are diminishing!! I'm not sure if it is all the extra running or the different choices of foods I am making or perhaps a combo of both, but I LOVE not craving highly processed carbs!
Another thing that keeps me OP is eating before I am STARVING!
Ever come home from somewhere or just get up in the morning and you're starving? You'll grab anything you see and stuff your face with it. It doesn't matter if it's OP or not.
Easy access food is a good thing if it's the right kind of food!
A habit I have developed is Once A Week Planning/Prep Day. I take one day a week (sometimes 2) and make individual snacks & meal preps. It typically takes about 3 hours. I make up my cottage cheese and Greek yogurts for a few days in individual containers, separate 15-30 grams of nuts/trail mix/granola in snack zip locks, cut up fruit and put it in individual bags/containers. I even make crock pot meals and measure them in single servings.
This strategy of planning keeps me OP every week, and when I come home or wake up starving, I can grab one of these and know it is perfectly ok to eat!