Tag Archives: family

Wednesdays for regrouping

I so appreciate not working on Wednesdays. It gives me time to regroup; do some mid week washing, shopping and cooking. It gives me some time with my boy, to read books together and play. Right now, I am sitting here and writing shopping lists and to-do lists for today. Today I want to cook some soup for lunches the rest of the week and next week. I want to cook dinner for tonight and tomorrow night.

I went out running this morning. That is the other thing about Wednesday mornings; because I am not rushing out the door to work I can go out early and get my exercise done. It was a good workout. I did 6.78km in 58 minutes. 40 minutes of this time was running, there were walking segments and squats throughout. I was happy with my pace throughout. My little boy saw me just after I was back all hot and sweaty. I like explaining to him that I go out running and that he sees the effort and the satisfaction I get from exercise.

Yesterday in my lunch break I went out for a walk. I did not run and I am pleased that I stuck with a lower intensity workout. I walked quickly and worked up a sweat. I also had a good pep talk – what am I doing, how am I doing it, what my goals are. I find these talks really help my motivation and commitment. The exciting thing yesterday was that I started building in some different and desireable outcomes from being healthy as I get older. Up till now I have been saying that I want to be active in 30 years so that I can play and walk and run with my grandkids. Yesterday I included that I want to be healthy and active as I get older so that I can travel with my man when we have retired. And that thought excites me.

Advertisements

Christmas day meal planning

I am thinking about Christmas day food. I want it to be special, I want to have the traditional things that are important to us for Christmas. I want it to be healthy and I don’t want to eat too much.

I discovered a few years ago that one important Christmas food for me is mince pies. I discovered that the year we didn’t have any. I may or may not be making them. One pro for buying them is that I will only buy 6 and once they are gone they are gone. If I make them, we might end up with 12 or 18…. I think it is safer to have fewer in the house.

Talking with my man, he has identified prawns as an important festive food; prawns in lemon and piri piri cooked over the BBQ. This is going to be the centre of our Christmas day lunch. I am going to pair it with a light salad and some bread.

For dinner, we are going to a friends place. There will be roast meats and vegetables. I have offered to bring a mixed steamed green salad that we can have either warm or cold. It will be asparagus, snowpeas, beans, sugar snap peas, broccoli scattered with a zesty garlic (gluten free) breadcrumb topping. It will be fresh and light and the breadcrumbs will make it special. I am also bringing a dessert option… well two dessert options. I am making small meringues with nuts and chocolate and a chocolate hedgehog roll we can cut in thin slices. By bringing small desserts, I can have a little and stop. That is the plan, anyway.

And for special breakfast, we will have a supreme fried sandwich. This is a little bit of a joke in our house. A fried sandwich with ham, cheese and mustard is called a Mr Fried Sandwich. We use small pieces of bread, lite cheese and lean ham and no butter – it is fried in a dry pran. One version is with a fried egg, another version has relish instead of mustard, one version has blue cheese. This is an easy breakfast I can account for with my kJ. For Christmas we are going for a fried sandwich with special Christmas ham, Jarlsberg cheese, fresh eggs, herbed mustard and special bread. It will be the Majestic Fried Sandwich! And, it will keep me going till lunch!

All meals with have protein. Lunch will be low kJ and lite. Dinner I will avoid the carbs and stick with green veg and roast meat. At some point there will be mince pies.

I also want to go walking. I might need to get up early for it but I need to fit it in next Sunday. And for Boxing day.

For our family, Christmas is about joining together with the people we love. Some of that happens over a meal and so there are special foods. This year, I want to make it special but remember the concept ‘healthy for life’ and build that into the day. I can do both; they are not mutually exclusive.

The week ahead

I did not get a chance last night to catch up on the start of the week.

Last week was one where I had control. There were no surprises food wise, I planned meals, I planned around my brunch, I declined alcohol and chocolate. I was happy with my choices. Particularly with brunch, I looked at that day as having 2 meals and 2 snacks with brunch being a big meal and getting me through from about 11 through to 3pm when I had my normal afternoon tea. In the past, brunch was an opportunity for an extra meal… So I am really pleased with the thought and changes in behaviour that occurred last Saturday.

This week is not quite that simple. I have a work lunch on Friday that I have pre-ordered for. The menu is not friendly but I have put in the following order steak sandwich (no butter/marg on the bread, aoili on the side, and mixed salad with no dressing instead of fries). I sent my order through to the colleague
who is managing the group order and ran down to chat with her about what I was doing. Turns out she has been working on healthy eating and exercise this year, has gone down 2 sizes and we had a really nice chat about how hard things are at this time of year. I am so glad I took the time to work out the best option for me.

This weekend is going to be special. My man and I are going away, there will be dinner out, theatre, fancy accomodation and breakfast. It is only one night away so I am not going to pack my exercise gear. It is the first time we have been away together since our boy was born. Our boy is staying with the grandparents – everyone’s a winner 😀 Things I am planning to do to make the weekend healthier are, exercise before I go on Saturday, taking normal snack food for the car trip (both ways), making sure that there is a healthy dinner option for Sunday night when we get back. And I will enjoy the night out with my man and not worry about how many kJ are in what I am eating.

So, this week I will not drive myself to lose weight, next Monday on the scales will be a chance to record information; I hope to maintain but whatever I get will be ok. I had a big loss last week and got back down to where I wanted to be. To expect a loss this week is not realistic. I am not giving myself excuses to eat more than I should, I will be keeping track of everything and sticking to plan for all other meals. And while we are away I will be mindful and make healthy food choices. And what happens on the scale on Monday will be ok. At least that is how I want it to be… all calm and objective and aware. We’ll see how things are on Monday 🙂

This week will be good practice leading up to Christmas and New Year.

Check in

I just want to say I have had 4 days of eating properly and I feel better. I pushed myself a little far I think with the running and have had a couple rest days but I will be back out there tomorrow, rain or shine.

It boggles me how it can be so easy to be on track when everything is going well. For example, today at work I said that I did not want the free lunch after the orientation program – this was when I was looking at the food. I said I am watching what I eat, it would be difficult to guauge the kJ in what was provided and as I had bought my lunch in I would stick with that. I was respected for that choice. It was actually an easy choice for me to make today.

But then, when things are not ok, it is so hard to be on track. Every decision is a struggle. Sometimes I can make healthy decisions and sometimes I let it go and give in to whatever is driving me. What I find frustrating now is that I look back at last couple of weeks and I don’t understand why I acted that way – it is so foreign to my state of mind now.

I hope I get better at seeing that switch coming up so that I can manage it, even avoid it. I hope I get to a point where I can look at what is stressing me and channel that in ways that are not related to food. I am getting better but it still is a fallback for me.

Small steps. Today was a victory and each day of good choices reinforces a better way. This is not about perfection, it is about improvement. I will keep going.

The other thing I am really happy with today is that I had a surprise visit from my sister and her fam after work. They live about 4 hours drive away so it was very exciting to see them with about 40 minutes warning. They were at our place for dinner and on such short notice we got takeaway. We picked up some bbq chicken, shredded it and made wraps with tortillas, salad, light sour cream, salsa and light cheese. It was tasty and healthy. For my second wrap I used a large lettuce leaf rather than a second tortilla. It was a meal that I could track easily and while a little more work than straight takeaway it was still easy.

Four days in a row of good, clean eating. It is a good start. Already I can feel the difference in my body. Eating healthy food is better for me. I need to remember this.

4km fun run!

Today I had my second 4km event. I signed up for a 2 event series in September and the first event was in mid-September. I was in the fun walk for that event. Today I was signed up for the fun run.

I did not have a good few days leading up to it. My eating was all over the place due to stress on several fronts. My sleeping was also not as good as I had hoped. But I woke up this morning and the weather was clear. That was a relief! Yesterday was raining and there are showers forecast for today.

I had a light breakfast at about 6.30. And water. We left the house at 7.25 and drove down to the lake where the race was being held. We left home a little later than I had wanted but that usually happens with the toddler! We got there, I picked up my timing piece and attached it to the top of my shoe. I pinned on my race number. I used the rental facilities. There was not enough time for a good warm up. I need to remember that for next time. But I did some warmups to get my heart rate lifted and the blood pumping and then gently stretched.

I had forgotton my music this morning. I don’t usually run with music but I missed it today.

I developed my race plan from the advice Julia Jones, the running coach from Up and Running gave one of the other girls. Run the first 2kms then I needed to walk 1 min then run to the end of that km, then if I needed to walk 1 min and run to the finish. I made sure I had my watch on today. I was hoping to run the whole distance but was very happy to have a good plan in case that was not going to happen.

It was a beautiful morning. I was excited to be milling at the start point. There were some familiar faces from last time. We had a couple minutes and then the horn blew and we were all off. I realised as we started that I had not warmed properly and that I needed to pace myself. I reminded myself that it was my race and I did not have to compete with anyone. I ran past my man and little boy, I ran past my mum who was loudly cheering. And then off we all went. I concentrated on my breathing just trying to settle into the race.

The first km was a little hard, I checked my watch and it only took 6min! My fastest 1km time ever! I started slowing down. This was where I wanted the music to distract me. The sun was in my face and I was trying to run but I did not feel like I had found my comfortable pace. The second km got harder but I did get to the end of it running. My second km took 7.10 min which for me is about my average pace. I walked for 1min and I am glad I did. The third km I was tiring. My breathing was ok but my legs got heavier. Again I was missing my music. But coming back the sun was not in my face which was good. Third km time was 7.50 and I think that was great given the min walking. Again I walked at the start of the 4th but I timed it and I was only walking for a min. I knew the end was close, I knew the 500m point and I knew when I came round a certain corner I only had 200m left. I started pushing myself then, not to take longer strides but just to move my legs faster. And my breathing coped and it was hard but I got there. My time for that last km was 7.48 with a total time of 28.43. That is almost 2 mins less than 6 weeks ago where I ran the first and last kms and walked the middle two.

My mum was so proud – she got a little teary! And I felt good. My man was also very proud. He said that I looked better finishing this race than I did the last one. That is cool.

I look so much leaner than I did 6 weeks ago! It was a real surprise to see how good I look. My man was right! My breathing and heartrate also recovered more quickly than last time.

I am tired now. My legs are tired. I am happy. I am really pleased with the improvement in how far I can run, in my time and how I look.

I am looking forward to the 5K next weekend which I am running on my own as part of the UpandRunning 5K course. Based on today, I don’t think I am ready to run the whole 5K. But I also know that I am not far off that. And I have training plans that will help me get there. This course has rocked! I know that I wanted to run before I started but I had no idea how to go about it. This course has really provided me with the tools to get there and I love that Shauna and Julia have resources for available for once the course is over 🙂

Hurrah! On to week 8 of the course! On to the 5K next weekend! And a rest day, tomorrow 😀

weekend write up and measurements

The weekend was good. I made some good choices and I made some not so good choices. Good choices were walking both days, being sensible at yum cha and the party. Bad choices included 1 piece cookies and cream rocky road. I regretted that almost immediately because after I ate it I went to a park with the small one and we went on this spinny ride which made me feel sick. The sweetness and the greasy feeling in my mouth made me feel worse than I would otherwise. And it also wasn’t as good as I was hoping for!! Another bad decision was the lemon lime and bitters I got for a drink at dinner. My dad wanted to get us drinks, I had said no to alcohol, someone else asked for a LLB and I jumped in and got one, too. It was so sweet! I looked up the kJ value later and was shocked at how much that one drink contained. Next time, I won’t get a drink just to be polite. Better yet, I will work out a fallback drink option so I won’t get caught out again. And then, getting home yesterday, I was tired and hungry and I snacked and grazed all afternoon. Most of the damage I did on the weekend I did after I got back. I had planned for the social occasions and the travelling but I had given no thought to what happened once I got home. It is frustrating! Sometimes I think I have come so far and other times I see very little change in my behaviour. Small steps. I need to remember this is not about perfection, it is about improvement. And I can see so much improvement in this weekend!

And so, the scales are up a little today and I am not surprised about that. But rather than focus on that number, I thought I would take my measurements and post those instead 🙂 I don’t take my measurements very often because they don’t seem to change that much if I do. Last time I recorded them was 3 months ago.

Bust – starting measurement: 130cm (52″)
Bust – 3 months ago: 117 cm (46.8″)
Bust – today: 107 cm (42.8″)

Waist – starting measurement: 137.5 cm (55″)
Waist – 3 months ago: 115 cm (46″)
Waist – today: 105 cm (42″)

Hips – starting measurement: 141 cm (56.4″)
Hips – 3 months ago: 124 (49.6″)
Hips – today: 115 cm (46″)

That is so very cool!!! I have noticed in the last month that my waist goes in. I like that my waist goes in 🙂 I have been wearing clothes that show my shape off! It is really exciting. There are bits of me that I don’t like. I don’t like my hanging belly but I can also see it is getting smaller. I don’t like my flapping arms, I don’t like by baggy skin. But these parts of me also show me how far I have come. And I love my waist!

One thing I do for my skin is to exfoliate weekly and then apply moisturizer. I have an exfoliating glove and it is wonderful. I feel so clean and smooth after using it 🙂 I started this routine in the hope that my skin will be stimulated to regenerate and so would shrink down. I think it has helped; at least I feel better for it than doing nothing.

I got alot of positive comments from my family over the weekend. My younger sister said she is so proud of me for taking responsibility for my health and my body. She has done something similar in the last few years, although not starting from as large a point as me. And she looks amazing. She is one of my inspirations so her saying that meant an awful lot. I talked with my older sister about some of the reasons we eat; how it is about comfort and acceptance and self-worth and trying to create new patterns. My cousin and her man saw me from the car as they were driving up and they did not know it was me. Most of my conversations at the party were about food or exercise or getting healthy; what I eat, what exercise I do, how much further I want to go; their plans for getting healthy and the action they are taking. It was encouraging and affirming. That I am an inspiration is a little alarming! I still have so far to go. But it is also such an honour to be told that someone looks at what I have done and they are inspired to make changes in their own lives.

This is the last week of my 40 week plan. There will be some reflection this week about how far I have come and where I want to go. I might look at some new goals for the summer to keep me focussed. This is not the end.

weekend challenge

This weekends holds yum cha with my sisters and their families, my older sisters 40th party, out for dinner, out for lunch.

Heading out soon. I will remember that the more healthy choices I make the better but that celebrations like this happen rarely. I will enjoy myself.

I did get all three Up and Running workouts in this week, very smug about getting up early this morning to fit the third in! Taking walking gear with me. I plan to go out both days to offset some of the celebrations 🙂

I won’t be back till Monday night, weigh in for end of week 39 will be on Tuesday.