Monday, January 26, 2009

Morning check-in

I thought I'd post updates on my blog for those who were interested in the plan. Feel free to post your own accountability updates here as well.

Last night I gathered all the supplies for The Complete Beck Diet Plan for Life. I printed up the Stage 1 skills checksheet from the author's website (go to "The Beck Program" and click on "dietary charts." I made my response cards on some index cards I had around the house. I Instead of blank business cards for the advantages deck, I used some of the ones I made for BlogHer in '07 -- I got overzealous and had hundreds left. I put my reasons for wanting to lose weight. I put them in the form of affirmations: "All the clothes in my closet fit," "I feel healthy and strong," etc. You read these each morning and when you feel your resolve wavering. I also grabbed a small notebook that I can put in my briefcase and made lists of distractions for times when I'm tempted to have an unplanned snack, like reading diet blogs and having a cup of hot tea. I thought of a new one today while I was swimming that I'm going to add: I have some Crest Whitestrips that I bought and didn't use up. They require no eating for 1/2 an hour and they taste disgusting. I know it's better to use them systematically but I thought doing them once in a while when I felt a snack urge might be better than nothing. Then I did the hardest part: I wrote out my food plan for today.

In retrospect I could have been more specific on the food plan -- I think I have to count this as something I didn't do completely right. I am going to have couscous, shrimp, and vegetables with olive oil and balsamic vinegar for lunch, but I didn't put down amounts or what vegetables. So I am going to plan on one serving each of the couscous and shrimp and 1 cup total of tomatoes, green onions, and white onions. I'm still figuring out how this all works.

I already had my planned breakfast and then went for a 30-minute swim today. I have a snack planned that I thought I would want right after returning from swimming, but I'm not hungry yet so I'm going to wait until I am. I made sure to congratulate myself for resisting the urge to break off a bite of my toasted waffle while I was plating it since I'm supposed to eat only when sitting down. Giving yourself credit for doing things right is an important part of the program.

I am not trying to follow the diet program in Stage 2 yet, so my meal plan is similar to what I would eat on a normal day, but maybe with a little less junky food. I am still using my calorie counting program :

Breakfast:
  • 2 toasted whole-grain waffles
  • 2 tablespoons of natural peanut butter
  • 1 small cup of coffee with 1 1/2 tablespoons of soy creamer
Snack:
  • 1 small cup of coffee with 1 1/2 tablespoons of soy creamer
  • 1/2 cup Greek yogurt
  • 1 chopped dried fig
  • 2 tablespoons chopped walnuts
  • cinnamon
Lunch:
  • 7 cooked shrimp
  • 1 cup cooked Israeli couscous
  • 1 cup mixed tomatoes, green onions and white onions
  • 1 tablespoon olive oil and 1 teaspoon balsamic vinegar
  • salt, pepper, and Italian herbs
Snack:
  • 1/2 cup each carrots and celery
  • 1 tablespoon hummus
  • 1 pear
  • 12 Kashi Tiny Little Crackers and 1 ounce cheese
Dinner:
  • 1 leftover roasted chicken thigh
  • apple
  • mixed green salad with 1 tablespoon mixed sunflower and pumpkin seeds, no dressing
Snack:
  • 1 Dr. Kracker Seedlander bread (like a big flat cracker)
  • 1 tablespoon whipped cream cheese
Also, first thing this morning I weighed in and have recorded my starting weight, which is about where it was the first time I joined Weight Watchers. I am going to buy myself two cute new workout outfits when I reach my first 5 pound milestone.

Like I said, feel free to post your own update in the comments if you'd like. I'm getting hungry so I'm going to go have that snack now.

P.S. Edited to add the crackers and cheese, which were on my written food plan but I forgot to include them. I found that my planned lunch was way too big so I put half of it in the fridge for another meal. I'm not sure if that's non-compliance but I couldn't have finished it so I think I did the right thing. I may have erred on the side of planning too much food this time.

3 comments:

  1. I posted copies of my list of reasons to lose weight around the house. A copy went on the fridge, on the pantry shelf, by my chair where I sit to watch TV, and in my bedroom (so I would see it first thing in the morning). I would read it just to read it, as well as when I was feeling tempted or frusterated. I think it really helped me to stay focused and "thinking right".

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  2. Great meals. I added information on my advantage sheet, stayed on my eating plan, exercised and read some beck blogs.
    Quote: the only thing we can really count on happening in life is change.
    I'm changing!!!!!
    bella

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  3. I got the Beck's book and workbook some time ago but have not taken the time to start it. I have planned to do it. I need to do that. Thanks for reminding me.

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"Count your calories, work out when you can, and try to be good to yourself. All the rest is bulls**t." -- Jillian Michaels at BlogHer '07