Daily Nutritional Commitments -- Part Two

I came up with the idea to establish three daily nutritional commitments (DNCs) from Jill Coleman.  I like her approach and philosophy to keep things simple and sustainable.  At the time I couldn't come up with three DNCs. 

I've been thinking about the third commitment for a few days.  This morning it dawned on me that my third commitment should be maintaining my daily food journal. Whether or like it or not, I do so much better when I keep a record of what I eat. This practice helps me to stay aware and conscious.  There are days I have no idea how little or much I've eaten until I complete my food journal.

I also like the fact that these commitments are not set in stone. I can change them at will.  For now, I think I will set with:

1. Eating breakfast
2. Eating protein with eat meal
3. Completing my food journal

Number three is also going to help me with my weight loss goals.  I need to do a better job of tracking my macros.  I do not eat nearly enough protein on some days.

Marching Forward

Well, it’s March 1. It’s time to look at my monthly goals. I have to be honest and say I have not been working on my fitness goals consistently these past two weeks. I keep allowing work to get in the way. I am not getting enough sleep and I have been working long hours. In addition to working full-time, I am teaching two courses while enrolled in a course myself. With all this going on, I have been keeping up with the 100 Days of Burpees challenge and my Couch to 5 K training. I have not been going to the gym to lift weights. If I want to reach my weight loss goal, I need to focus on my food plan and my sleep routine. I have also been slipping with food prep and planning. I will spend some time this weekend reorganizing. So this month my goals are to:

1. Lift at least two days a week
2. Complete my Couch to 5K run three times a week
3. Attend Spin class on Thursday
4. Complete daily burpees
5. Maintain daily food journal and share with my OA sponsor
6. Get at least 7 hours of sleep

Week Two: Weekly Weigh-In

I lost one pound! There's a huge part of me that is disappointed. There's another part of me that has seen those pics of a pound of fat and is very pleased that stuff is gone from my body! I'm continuing with my plan to add more fruits and veggies to eat meals. I am also working on my daily water intake. Some days are harder than others. My body is getting used to it and the constant trips to the bathroom! I need to do a better job of drinking first thing in the morning instead of trying to get it all in at the end of the day. I'm making progress. Spin class was fun! I'm looking forward to class next Thursday. My meal planning wasn't so great. I ran out of food by Friday. As a result, I ended up eating not one, not two, but three energy/protein bars on Saturday. I guess it's better than fast food but I do see the opportunity. I should have purchased fruit instead of bars. However, I was concerned about getting some protein.

Week One - Weekly Wrap Up

I just weigh myself and I didn't lose a thing! I am in such a quandry about this weighing in. I purchased a Fitbook to help me keep track of my workouts while at the gym. I also use My Fitness Pal as my food diary. I share my food diary with my OA sponsor each evening. Because I attend OA, I do my best not to focus so much on my weight and focus on working my food and exercise plan. The thought is that if I'm working my programs as planned the weight will take care of itself.

I like that there's an weekly wrap up in Fitbook. I don't know if I'll be doing a weekly wrap up here each week but I can see my opportunities already:

The Good:

1. I made it to the gym 3x this week as planned.
2. I did not give in to my cravings for potato chips.
3. I successfully implemented my "eating out" action plan.
4. I followed my eating plan.

The Not-So-Good

1. I did not complete the cardio part of my Saturday workout.
2. I did not reach my daily water intake goal each day.

Ways to improve

1. I need to start drinking water first thing in the morning. I tend to sip on two cups of water until midmorning before even thinking about water. The best way for me to meet my daily goal is to make sure I drink 16 oz. first thing in the morning BEFORE drinking my coffee. Because I love my coffee, I have more incentive to drink water. It's already a given that I will be drinking water at the gym so this strategy will help me meet my goal.

2. I'm not too worried about not doing cardio on Saturday. I wasn't feeling so well so I give myself credit for showing up.

3. According to My Fitness Pal, I should be burning at least 400 calories each workout session. This is a HUGE opportunity for me. I don't always wear my HRM to the gym (perhaps that should be a goal) and when I do I usually burn around 350 calories. I really need my HRM to keep an accurate record of how many calories I'm burning.

Day 31 - Food Journal

Well, I did it! I finally kept a food journal. It wasn't as bad as I thought.

I'm also happy to say I lost 2 pounds! I don't think I mentioned it on Sunday. I keep stepping on the scale to make sure it's true.

Breakfast

Oatmeal
Coffee, water

Lunch

Turkey wrap
Salad


I also completed 22 workouts for the Awesome August Challenge.

Day 30

Breakfast

Oatmeal
Coffee and water

Snack

Red grapes

Lunch

Turkey and cheese wrap
Apple

Dinner

One slice of cheese pizza
Salad

Days 28 and 29

Day 28

Breakfast

Vanilla Protein Shake

Snack

Melon

Lunch
?

Dinner

Chicken
Spinach

Day 29

Breakfast

Black bean breakfast burrito

Lunch

Balsamic bleu salad with grilled chicken - Atlanta Bread Company
unsweetened tea

Snack

melon

Dinner

Chicken
Spinach

Day 27 - Food Journal

Breakfast

Oatmeal with almonds
Coffee, water

Snack

Melon

Lunch

Vanilla protein shake

Snack

Popcorn

Dinner

Tilipia
spinach

Day 26 - Food Journal

Breakfast

Oatmeal
Coffee and water

Lunch

Pasta w/sauce
Tea

Dinner

Tilipia
Green beans
Sweet potato fries
Water

Awesome August - Yoga

Day 25 - Food Journal

Breakfast

Oatmeal
Melon
Coffee and water

Snack

Almonds

Lunch

Salad with tuna
Herbal tea

Dinner

Pasta with marinara sauce
green beans
water

Awesome August - Workout #21- Yoga

Day 24 - Food Journal

Breakfast

Black Bean burrito
coffee, water

Lunch

Salad with chicken
Iced green tea

Dinner

Turkey/Cheese wrap
Cabbage
Iced green tea

Awesome August challenge - 1-mile walk, squats, plank

Day 23 - Food Journal

Breakfast

Triple berry smoothie with whey protein
Water

Snack

Almonds

Lunch

I had to go into the office for a team meeting

two pieces veggie pizza
one piece of cake
water

Driving home was a bit stressful. I had that urge to stop by a store and pick up some junk food. Thankfully, I did not do it.

Dinner

Baked BBQ chicken
cabbage
water

Snack

popcorn


Awesome August challenge - step aerobics, crunches, and plank

Day 21 - Food Journal

Breakfast

Triple berry smoothie with protein powder
coffee and water

Lunch

BBQ skinless chicken breast, cabbage
water

Snack

Popcorn

Dinner

Small turkey wrap (turkey, cheese, banana peppers)
water

*****

Awesome August - Workout #17: Squats, crunches, plank

I did not leave the house today. I was so afraid I'd end up in the store buying junk food that I decided to stay in.

What I need to do is stay in the present. When I dwell about the past or start thinking about the future, it triggers the thoughts and emotions that I want to sedate with sugar and other junk. I am so surprised by these anxious thoughts. After all, I am the one who decided to end the relationship. I finally had to admit that it was toxic and I could no longer stay in that space. At first I was so relieved, now I am experiencing this. I don't even know what to call it. Grief, maybe?

I have plans to meet a friend for lunch tomorrow. I'm glad it's someone who understand the journey I am on right now. I've already warned her that I want to talk.

Day 20 -- Food Journal

I'm really struggling these days. I know stress triggers my desire to overeat and eat junk food. I've been doing better than expected. Maintaining this blog and reading inspirational tweets have really been helping me. I also have been diligent about my daily spiritual practice. Despite all this, right now I want to rush out and buy a box of Crunch and Munch or a piece of cake!

I haven't worked out in two days because I haven't had the energy. I haven't been sleeping well. I have to admit I'm experiencing some depression. I know it is to be expected while going through this transition. Thankfully, I had a good night's rest last night so I will be able to get in a nice, gentle workout. I'm thinking I'll do some yoga later on today.

On a positive note, although I haven't lost any weight, I haven't gained any either.


Breakfast

Oatmeal
Coffee and water

Lunch

Salad (tomato, black beans, black olives), chicken
Water

Dinner

Chicken wrap

Awesome August Workout #17 - yoga

Overeaters Anonymous/Therapy - All day today I have been thinking about junk food. I knew I had to go out for dishwashing soap. I waited and waited until I felt I was in a good space before going to the store. Well, I ended up putting a box of Crunch and Munch AND a piece of cake. I walked around that store trying to convince myself to remove the items from my cart. I didn't. On my drive home, I told myself to throw them in the trash somewhere. I didn't. When I pulled up in the garage, I told myself to put the in the trash before going into the house. I didn't.

I ate a whole family size box of Crunch and Munch. All the stress, anxiety, sadness, and anger from my break up disappeared. I felt both better and yucky at the same time.

I cannot do this on my own. Last night I attended an Overeaters Anonymous meeting. Even though I'm not sure it's the venue for me, I could relate to a lot of the things that were share. After the meeting, I ate the piece of cake. I attended another meeting hours later. I even worked up the courage to share a bit.

Monday I plan to call a therapist. My employer offers eight free therapy sessions through our insurance. Even though my friends (who are ministers and life coaches) have been very supportive, I think I could use a neutral ear. It's getting to the point that I feel self-conscious about sharing my thoughts and feelings with them. I know it's more about me than them. They have all been wonderful.

Day 19 - Food Journal

Breakfast

Egg white omelet - black beans, peppers, cheese, and salsa
Coffee and water

Lunch

Turkey, cheese, and cracker
Water

Snack

Popcorn
Water

Dinner

skipped

Day 18 - Food Journal

I'm really moving slowly and gently this morning. I am resisting the urge to retreat to my bed and feel sorry for myself. I am not a victim!

I am working on staying hydrated, calm, and present. No matter what is going on, I am determined not to let it distract me from my path to wellness -- mind, body, and spirit.

Breakfast

Vanilla Protein Drink (not feeling very hungry)
Coffee

Lunch

Caesar salad with shrimp
Water

Dinner

Baked chicken, cabbage
water

Day 17 - Food Journal

I had a rough night last night. I did not sleep well. My ex stopped by for some things earlier in the evening. I really wish we were ending on more friendly terms. This process has been so emotionally draining.

This morning I wanted nothing more than to have a nice piece of cake for breakfast to make myself feel better. This was my thought when I watched into the kitchen. Fortunately, there is no longer any junk food in this house. I went for a quick walk instead. I really didn't feel like eating breakfast. I know not eating is not a wise choice. I'm already fragile emotionally. The least I can do is take care of my body. In fact, taking care of my body will eventually help my mental state. Later on today I am going to do some centering meditation and yoga.

Breakfast

Greek yogurt with protein powder with strawberries
Coffee, water

I'm better than I was this morning. I had some supportive spiritual counseling after breakfast. I just had lunch. I like the fact that he advised me to workout to work off some of the energy I am experiencing. How's that for reinforcing my path?

Lunch

Turkey wrap (turkey, cheese, lettuce, tomato, caesar dressing, light whole wheat torilla)
Red grapes
Water

Snack

Popcorn

Dinner

Shrimp Fajita Wrap
Tea

Awesome August - Workout #16 - Step aerobics + weights

Day 16 - Food Journal

I'm really struggling these days. This break up has really been stressful. I am doing my best to stay present and aware. Meditating and exercising is helping. However, I go from not wanting to eat to wanting to get junk food. I need to find a healthy balance.


Breakfast

Oatmeal with protein powder and almonds
Coffee, water

Lunch

Leftover shrimp fajitas on a lettuce
water

Snack

Apple

Dinner

Protein shake

Day 15 - Food Journal

I'm having fun with the new recipes. I wonder how long this is going to last. Lol! I realize I'm such a boring eater. I could eat the same thing for days.

Breakfast

Black bean burrito
coffee and water

Snack

Apple

Lunch

Protein shake


Dinner

Hamburger and fries
Carrot cake

Day 14 - Food Journal

Yay! It's cooled off a bit. I'm going for a walk in a few before it rains.

Breakfast

Oatmeal
coffee and water

Snack

Apple

Lunch

Two pieces of veggie pizza
Tea

Snack

Protein drink

Dinner

Shrimp Fajitas
Water

Workout #13 - 1 mile walk plus strength training.

While reviewing my food journal for the past two weeks, I can see many opportunities. I need to put some "kick" into my meals. I am not getting nearly enough protein and veggies. I spent some time researching recipes. I'm looking forward to preparing them. The shrimp fajitas I had for dinner were yummy and filling.