Processed Foods & Junk Foods: The Enemies!!!! My Solution...Personal Receipe Book!

Hi my name is Sarah, and I am addicted to processed/junk foods. Yes I admit I have/had a serious problem. Yes, I used to shop in the isles of the grocery store for most of my food products, instead of around the parameter of the store where all the "healthy" choices are. This year alone I couldn't tell you how much healthy food I have wasted by throwing it out as it has spoiled (yes many bags of salad).


Working as a Nurse, you would think I would know to make healthier choices with the foods I eat. As a student I remember making a lot of really "convenient" choices of foods that I would eat because of lack of time, stress and convience. Some of my processed enemies included: crackers, cookies, chocolate, popcorn and real butter, frozen dinners, canned foods. Junk food has also been a problem for me as well the last approximately 6 years eating foods like timbits, candy, chocolate bars, anything really! There was a time in my life I remember a few years back thinking "I don't know when I ate REAL food last." My days were made up of convience foods and a lot of McDonald's, and Pizza.


I know it will take sometime before my taste buds change and I start to really crave REAL food, but I am already noticing a big difference. I try to grocery shop much differently now, as well as not eat out at fast food restarunts or resteraunts in general at this point. I want to gain control on what I put into my body.


I find it very difficult and continue to struggle with processed foods/high sugar content foods, they indeed are my enemy. Finding what foods keep me fuller longer, is something I have to invest more time in. REAL food seems much more appealing to me then those processed high sugar foods, but I won't lie-I still struggle with this.

My solution for this.....My own cookbook! It was like a eureka moment for me tonight. I think this will be beneficial to have recepies printed out under each meal category: Breakfast, Lunch, Dinner, as well as healthy snack options. I find I am limited, and often repeat meals, which over time isn't so appealing! I also think trying to make something new each week, will keep me eating healthy foods, which will fill up my personal recipe book.


Looking forward to try out new receipes, as well as customize my food menu, why didn't I think of this years ago?

WEEK 2: Salad Time!

June 8-June15, 2008

Week 2 has been a interesting week. First off, I have had a big salad every day for dinner for the most part. This is huge! I can't think of the last time prior to these past few weeks that I have made myself a salad, must have been at least 3 months ago. Funny thing is, in the past 2 weeks I have probably ate more salads then I have in 2007, which is VERY VERY sad! lol

Good news though, I like them now!. Last week I started with adding croutons, different low calorie dressings, and spicing chicken up different ways. One way I really enjoy the chicken done is baked in the oven in strips using Thai peanut powder on them. One package is almost 200 calories, and i try to do 3 chicken breasts lightly coated in the yummy peanuty powder. Yum Yum! However, the extra calories add up, and I am sure I can find a better way to spice up my chicken-low cal style!.

Another huge accomplish on the salad news, is that tonight's salad did not involve any meat! It was actually pretty good. If anyone has any recipes for low cal salads, with or without meat, I'd appreciate it!

Working out this week has been difficult at times. This week i have been working nights again, and worked 3-12 hour nights Wed, Thurs, Friday. Gotta love nursing! So I am eating at all different hours of the night, and things can get a bit tricky. Typically I try to wake up before 4:00pm if I can, or 4 the latest. I eat "breakfast" which is usually more of a lunch type meal. Then I pack a dinner and snacks because come 11pm I am STARVING! I should probably try to incorporate a light snack if possible before then to hold me over, difficult though working in a hospital sometimes.

Every day I am feeling healthier and healthier. I am starting to notice the "top bulge" shrinking somewhat. My hospital pants are feeling a bit better on me as well. Also without binging I wake up without a sore stomach, or that bloating feeling. I don't miss that one bit. Often, I would eat a large portion of "whatever" before I would go to bed. For instance a bag of low cal popcorn with melted butter on it, and i mean the whole bag :) Sometimes I would stop in at a convience store to buy chips, and overindulge.

Exercise has been tricky for me this week, and I have only managed to get out to the gym 2 times. Night shifts are not my thing, esp 2 weeks of 12 hour nights. I do get a few days off in between some shifts, but it's difficult to change over my sleep patterns I have to say. I am however on a new schedule which I hope to start in the next few weeks. 2 days, 2 nights, 5 off. For all you shift workers out there, you know that this schedule is a ideal one! I do hope this makes a big difference in my energy level.

I do have to say though, I am extreamly happy to be half way through the month, and halfway at my goal for the month. I am continuously learning about myself, what I like, what I don't. Looking up new recipes etc. I have to also look at the fact that I have officially dropped 5 lbs, and at 3,500 calories per pound, I've managed to cut, and work off17,500 calories! That is huge!!!

WEEK 1: POUNDS LOST 4LBS

Week 1: June 1-June 8, 2008

It just so happened to be the start of the month when I made the commitment to myself, to change myself physically and emotionally. No it's not a Monday, it actually happened to be a Sunday for a matter of fact! lol

I have been contemplating in my mind for years it has seemed, but until recently (I mean a few months ago), something finally clicked. Almost like a light bulb in my head going off "Eureka!". It was the day I said to myself, that "I no longer want to live this way. I have missed out on so much life, and so much living." I remember that moment, and reflected back in the last 6 years specifically, how much I have given up, and how much of life I haven't lived because of my weight and the emotions attached to my weight. I made the decision June 1/08 that life will no longer be like this for me, and that it doesn't have to. I can change it, and I will!.

So here it is. Week 1: The Start

Some goals I had for myself t his week were the following.

1. Eat approximately 1700-2,000 calories a day.
2. Avoid binge eating. Become aware of patterns or cravings.
3. Exercise! Elliptical Glider and Walking to start.
4. Avoid temptations of eating out.
5. Find new recipes and foods to eat, and have fun with it!
6. Try to incorporate new exercises to try in the future.


Making all these changes has been a eye opener. Instead of avoiding anything fitness, like programs on television, or magazines, or topics with friends. I have been quite opposite, and have been putting all my attention into fitness/healthy eating, and NOT AVOIDING!. I worked out 4x's, doing the elliptical between 30-40minutes. I worked out with a friend at the gym, made a healthy dinner, and have been conscious into what I have been putting into my body. There were struggles to keep on track that is for sure, and many opportunities to go out for dinner/lunches, which I am trying to stay away from as I am trying to stay closely to my diet, and meals I have prepared. I actually enjoy salad!! That in itself is a miracle! I have been playing around with different leafy greens and found that I really enjoy salad topped with some chicken, very good. I have been using a light cucumber dressing 20 cal a tablespoon and eating approx 4 cups of salad at dinner with a chicken breast or 1.5 chicken breasts on top. Very filling. I have been struggling with hunger though, and I do want to make sure I balance my meals out so I feel fuller for longer, so I am trying new ideas with that. Also I am drinking plenty of water as not only was the temperature hot outside, but I want to make sure I am well hydrated, and not causing unnecessary hunger pains, from being dehydrated.

I have looked into different options for exercise and at this point I have come up with a few ideas. Firstly, I find low impact exercises great right now. I can sure work up a sweat but, they aren't taking a toll on my joints! I love the elliptical, and walking. I have been walking to work on several occasions, but I didn't walk this week. I have been sticking to the gym mainly, as the thought of walking in almost 40 degree weather doesn't sound appealing at this time.

I have printed off maps of trails in my city that I would like to explore and walk. I have found one that is, quite beautiful near the water which I enjoy walking. I love listening to nature, as I walk the trail at RIM park, and can hear the water. So peaceful. I want to explore other trails. I find walking a great time to reflect, and great for my mind and body. Plain and simple, it makes me feel good!.

I have also decided that I will do some walks for causes, such as the Terry Fox 10k walk and Minds in Motions 10k Walk. These walk-a-thons are not until September, but this will give me ample time to improve my fitness level. As it is now, if I walk to and from work it is almost 9km! So I know I will have no difficulties there.

I've had some difficulties, one was around chocolate, so I'll confess. I bought a rittersport, and ate almost the whole thing lol. I threw out some of it at the end, angered by my choice to buy it. Anyhow that makes me laugh really, it is my fat cells and hormones against me...and they won! All I can say is I need to pay closer attention to possible binges etc in the future, as this could have been a lot more worse then what it was!!

Overall, I lost 4lbs, I am extremely happy with that, even if it is part water weight!! I went down to 311 from 315, so I am happy!!!

Every week I hope to learn more and more about myself, and what works and what doesn't. If you have any suggestions, I would love to hear what works for you as well!! All I know is I trust my gut, and i don't mean literally! lol I trust my inner self in a lot of different areas in my life, and I should apply it to weight loss too. If it makes me feel good, then I know I am on the right track!

Here's to week 2!

The Beginning

Just like any story there is a beginning, middle and end. This is the beginning. I have decided today that I will change my destiny. I want to live a different life, a healthier life, and most importantly: I want to change. This site will provide me with some inspiration to reach my small goals and milestones in this weight loss journey. I have been wanting to change for sometime now, and I am ready. I hope through blogging that I will be able to uncover and rediscover myself. I also hope that one day that I will inspire others in their own weight loss journey.

This is my story, one blog at a time.....

Weight has always been a struggle for me, for as long as I can remember. Today I weigh 311 lbs. At 5’8 that is defined as morbidly obese, actually anything over 180lbs at my height is morbidly obese! I don’t want to be labeled or categorized as this, and “morbid” let’s face it sounds “morbid” lol.

More importantly, I’ve realized more then ever, just how much of life I have missed out on because of my weight, and the feelings that are associated with it. Feelings of guilt, shame, embarrassment, anger towards myself for allowing myself to get to this point. So, how did I get here? Well here is my story....

I have aloud myself to get to this point by denial and avoidance. I have made excuses by putting people and things before myself, and fixing my health. I have been in denial for sometime now, and have been over the 300lb mark for over 3 years now, at my highest 330lb. Shocking.

I remember when I was about 16 years old, and at that time I weighed around 240lbs, my heaviest at that time, promising myself never to hit that number again nor see it. I lost a modest 65 lbs, and was in the low 170's for graduation, by eating right and exercising. I worked hard to look good for my high school graduation, and I did look great, I felt great too! So how did I gain back those 65lbs and and almost another 100lb afterwards? YIKES!

I know now, I have a lot of avoidance techniques, and over the years I have mastered them! Avoidance techniques such as, not looking in the mirror, or not looking at my naked body, avoiding my reflection in windows and shadows. I avoided. I didn't want to know that I was out of control, and I didn't want to see myself, the way I truly was. Slowly in time, I have seen how it has impacted my life in many ways. Avoiding family get togethers, binge eating, avoiding activities such as walking/gym and being more sedentary in general. I also avoided going to social events with friends, or family knowing what a shocker my weight gain would be, and how ugly I would feel, how ashamed I would feel for the way I look. So I avoided. Avoided allot! 160lbs of avoidance!!

I have come to the realization the past few months, just how much of life I have missed out of, because of my weight and because of the emotions that go with carrying this extra weight. I don't want to loose out on "living" anymore, I refuse to. Today I am 311 lbs, I have accepted this. I have also accepted that I want to change, for me. I also have accepted that this may take some time, and here is the shocker....I won't be skinny tomorrow :O LOL. It took me many years to get to this point, and I am sure it will take some time to get where I feel and look "healthy."

I am prepared for this journey to transform my mind body and soul. I am ready to make to the changes that will enable me to meet my weight loss goals, and to find exercises that I actually "enjoy" somewhat lol. I am prepared to have fun with this along the way, and to learn more from myself then I ever have! I hope you will enjoy reading about my story, and I hope by opening up through blogging I will have inspired just one person. This is my journey. This is my beginning.

Quote:
"Nothing changes, if nothing changes" unknown.