Reflection over the past week

Every week I go over my journal and see where I rocked it and where I didn’t. Sleep was not my friend this week. Most days I slept between 4 – 6 hours. I need 7 usually to feel good.

So I noticed a recurring theme for my thoughts this week: Watch out for bs thoughts because you’re not hungry, you’re tired. Being tired is probably my biggest trigger to overeat.

I created a background image to have in the future when I have these days again.

Thought I’d share it with you if you have the same trigger with being tired.

Until next time, hope y’all have a rockin day!

The Plant Paradox

I finished reading The Plant Paradox by Dr. Steven R. Gundry. What a read! I devoured this book. He does a good job breaking down the science to explain it well to those who aren’t sciencey. I think he has some really interesting ideas that I’m going to incorporate into my eating plan.

The premise

Dr. Gundry’s premise is that the plant-based protein lectin leads to a variety of ailments including arthritis, fibromyalgia, auto immune diseases, IBS, GERD, weight loss or gain among many others. These proteins are found in a variety of seeds, fruits, grains and vegetables. Once consumed, lectins “ get through the gut wall, they activate the immune system, which starts shooting without first asking questions – and that means it may shoot both at the lectins and also at the critical structures that resemble the lectins” (pg. 58). He also states that lectins lead to disruption in the GI tract where all our good microbes live.

He recommends avoiding grains, grain fed meats and dairy, farm – raised fish, grain fed chickens and their eggs and limiting fruits unless locally grown and in season. He also talks about our use of plastics, NSAIDs, and personal care products and the effect these have on our health.

Too restrictive?

Overall, this sounds pretty daunting. Looking at the other reviews of the book, I see both positive and negative comments. No surprise. Dieting is subjective. What works for one person won’t necessarily work for someone else.

With that said, if you’re stalled in your weight loss or want to try to ease your symptoms from your ailments, what could it hurt? There are recipes in the book that sound yummy and look easy to prepare. I think trying to layer in small changes could make this very doable.

The Plant Paradox

IMHO

His food lists aren’t too far off from how I eat already. I’m not full keto but do LCHF with occasional fruit.

I decided to quit putting sunflower seeds and cheese (both on the “no” list) on my salad for dinner the past four days and I’ve dropped 2 lbs. Coincidence? Possibly. But I’m going to continue for a few weeks to see what happens.

Until next time kids. Hope y’all have a kick ass day.

Almost Got It!

I’ve been working on creating my own food log and journal. It’s been a process. I wrote my templates out on one platform then realized I couldn’t upload them to the site I wanted. Ugh!

So here’s what I have so far…

I’m also going to add a page for measurements and tracking weight.

Need to finish moving the rest of the pages over tonight and hopefully will be able to print myself a copy tomorrow. I’m so excited!

Ok y’all until next time. Hope you have a kick ass day!

Power thoughts vs BS thoughts

While listening to The Life Coach School podcast today, I decided to do models on the thoughts that keep me on track with my food and one for the thoughts that don’t keep me on track. I’m labeling them my Power thoughts vs BS thoughts.

If you don’t know how the model works, I highly suggest you check out this podcast. Game changing! Brooke breaks it down and explains it there. Basically, your thoughts create your feelings which creates your actions and then the results from those actions. To change your results, you need to change your thoughts.

I’m sharing them because it helps me when I write this shit out. Helps when I get it out of my head and onto paper. I’m able to process them better doing it this way; catching the BS thoughts when I am thinking them instead of when I’m acting on them.

BS

Thoughts:

  1. I’ve been really good the last few days.
  2. A little snack won’t hurt.
  3. I’ll workout longer tomorrow.
  4. I’ll make it up by doing a fast this week.
  5. It’s been so long since I’ve eaten this.
  6. I haven’t drank all week.
  7. I shouldn’t throw food away.
  8. I spent too much on this to let it go to waste.

Feelings:

When I have these thoughts, I feel justified and entitled.

Actions:

I overeat, either by eating off plan or eating pass satisfied.

Results:

The result is weight gain or stagnation, bloating, guilt, shame, remorse, pity.

Power

Thoughts:

  1. A little cheat won’t get me closer to my goal.
  2. I’ve worked really hard to make these changes and I don’t want to do this over again.
  3. I will learn from my mistakes, not repeat them.
  4. Working out longer will not undo the damage.
  5. Throwing food away is perfectly acceptable. Better in the garbage than on your ass.
  6. The money is already spent. One bite or eating all of it won’t bring the money back.
  7. Eating off plan won’t make you feel better tomorrow.
  8. Drinking off plan won’t resolve the emotions you’re feeling.

Feelings:

When I have these thoughts, I feel empowered and determined.

Actions:

I stay on plan.

Results:

Lose weight.

Mindset is Everything

By writing this all out, I can catch the bs thoughts before I act on them and tell myself the power thoughts instead. This way I can create the results I want.

As of today, 7.2 lbs to go to hit goal.

Give it a try. The more you practice it, the easier it is to do. Hope this helps you with some of your bs thoughts.

Until next time, hope you have a kick ass day!

Quit Being a Slacker

A while ago, I read the book Finish by Jon Acuff. I really liked it. He gives tips and tricks on how to complete projects and goals for those of us who are terrible finishers. I’m great when it comes to doing something for someone else but not so much on my own projects. Here are a few of my current unfinished projects:

  1. I’ve lost 74 lbs and have 6 to go. I keep bouncing back and forth not able to break through this plateau.
  2. We moved in December and I only have 3 boxes left to go through. They’ve been sitting behind the couch in the basement for months.
  3. I wanted to redo the flower beds at our new house. I started strong, planting in one, thinning out 2 more and keeping the front weeded and looking nice. Then there’s the one bed by the garage that’s a complete shit show. My boyfriend finally just took the weed whacker to it.

The Day before Done

Going through the Finish Workbook, I’m trying to figure out what I can do to break through this mental road block I have. Why can’t I lose these last few pounds?

Section 8 is titled The Day before Done. It asks which of 3 questions you identify with most. Mine is “What happens next?” I’ve been so focused on losing the weight and changing my lifestyle over the past 13 months, so what will I do next?

AHA! That’s it. I’m blocking myself from finishing because then I’ll have to figure out who that person is that can maintain. So simple and so fucking stupid. It’s the same person.

Finish

So now what?

As of this morning I have 8 lbs to go to reach 150. That’s the goal, a weight range of 150-155. My goal is to drop the weight in the next 6 weeks. I have a wedding to go to at the end of August so that should be good motivation.

So now back to the simple steps that got me to this point.

  1. Writing out my 24 hour plan.
  2. Only eating what’s on the plan.
  3. Drinking my water.
  4. Getting 7 hours of sleep each night.
  5. Eating from -2 to +2.
  6. Journal each day.

Easy, right? Will keep you posted on my progress.

Hope y’all have a kick ass day. Until next time.

Recommitting to Journaling

The background

I’ve been slacking lately with my journaling especially on days that I know I will be likely to overeat. We went to a Cub’s game Friday and I planned on having a hotdog and some nachos. Thought I’d drink there but it was too hot, so I stuck with water (small win). Ended up eating 2 hotdogs and soft serve ice cream. What the what! Can’t remember the last time I had real ice cream. Oh it was so good. I did purposely eat it at a table so I could enjoy every bite. So there is a little progress, in the past I would have scarfed that down because it was good, not really enjoying it.

When the shit hits the fan

Once we got home, everything went to hell. I was definitely tired and dehydrated from the long day. My brain sent me hunger signals and my mouth responded in kind. Had spaghetti and 2 breadsticks. Not done yet, just getting warmed up before the grand finale.

Everyone else is in bed. I work second shift so my bedtime is usually after midnight. Not taking the time to actually listen to my body, my brain tells me more food. So at 10:30 I ate potato chips, honey bun and an oatmeal cream pie. WTF!!

So now what?

My mind is reeling right now as I write this. My thoughts are “What the fuck were you thinking?”

  1. We no longer eat processed sugar and flour.
  2. We don’t eat after 8 p.m.
  3. We’re not physically hungry.
  • So it’s been 3 days. Have been journaling my food, thoughts, etc. Realizing while going over past entries that most days I’m not writing or not writing anything that will help me with my bs thoughts.
  • I’ve been working on making my own journal that gives me prompts, space for tracking the data I want to track and motivation. As you can see from the template I got off Google, I don’t use most of the page for what it was designed for.

    So the goal is to get a better journal and use it everyday to collect data, write down my bs thoughts and work on better ones. Will post once I get something workable.

    Ok kids, off to the store. Gotta fill the fridge for the week.

    Hope y’all have a rocking day!

    My story

    Years of yo-yo diets.

    I have been up and down with my weight since high school. Having some success for a while but always ended up gaining the weight back. At my highest weight I weighed 230 lbs and was wearing a size 20/22.

    I got introduced to the keto diet and started changing the way I ate. I lost 50 lbs in about 6 months and was feeling so good!

    And then I stalled… here we go. Back to the yo-yo cycle again.

    What changed?

    I started listening to some podcasts that focused on mindset. Some were pretty woo-woo out there. But the overall message started to sink in..

    Want better results? Change the way you fucking think!!

    The aha moment I needed. I tried all these crazy diets and exercise routines but never once tried to change my thoughts around food. WTH? So flipping obvious!

    Over the last 6 months, I’ve lost an additional 25 lbs and have been working on my thoughts that lead me to overeating. I’m so close to goal…only 5 to go. And guess what? I’m stalling again.

    I’ve been journaling, drinking my water, getting exercise and food prepping but that last 5 lbs….ooh that last 5 lbs. Still out of reach. Why? Self sabotage.

    Eating off plan, eating pass satisfied, eating when I’m tired. All the same ol bullshit creeping it’s way back in.

    That’s why I decided to start blogging. I need to do something bold and out of my comfort zone to keep me motivated and accountable.

    And as y’all can already guess, I’m new to this blogging thing. So be patient as I figure out what I’m doing.

    Ultimately I would love to share tricks and tips, recipes, my fav reads etc. to help you if you also struggle.

    Until next time kids, I hope you have a marvelous fucking day. Go kick some ass!

    This is a picture from last week.