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| basil / parsley from my garden |
You cannot control genetics, but you can work with what you were given. Easier said than done at times, but doable. Portion size is the one thing you can control and should control coupled with some sort of daily exercise. In order to be happy with your physical self, start being honest with your mental self.
You don't have to go as far as making a list, but if it will help you why not. Write down what you like and needs work regarding your physical self? Add to each needs work item what is preventing you from changing. Really think about what you can you live with and what sends you crying into your pillow at night (not really, but you know what I mean). Ask yourself what food means to you. Make sure you listen to your inner voice, it's usually right.
Another biggie, get organized! It really does matter and it is so important to maintaining and/or creating a healthy lifestyle. Try to balance the following: food, sleep, exercise and play time!
I am blessed with good genes. My mom and dad were both petite with high metabolisms. I have really never had to worry about my weight, but I have been over/under weight by +/- 10lbs at various points in my life. And because I am petite, an extra 10 lbs really shows, and not in a good way. My downfall is the appearance of cellulite on my upper thighs, not pretty and because my body is aging I am losing muscle mass. I do not look nearly as toned as I maybe once did. So, my focus is on overall health and toning, so I don't sag like an old bag.
Food to me means together time. Growing up my mom made dinner from scratch every night or at least most nights. The table was set, pitcher of milk poured and we all sat down to a home cooked meal. Mealtime was fun at our house. We talked, we ate, we laughed and on many occasions milk or orange juice would come streaming out of a nose or two. Gross, funny and at times, painful. We ate healthy, in moderation and played outside all day. We cooked and baked from scratch, snacked on pop corn, rarely ate chips and soda / pop was off limits except on pizza night. I'm talking a glass of soda once a month or so, never daily.
Food also means to me comfort. When I have a frig full of food, I feel like I have come along way. Sounds silly I know. When I am sad, stressed, or want to put something off, I eat. It's like an endless shovel feeding my pie hole 24/7. Not really, but some days it feels that way. So, I deal with whatever is going on in my Helish life and limit the junk food in my cupboards to about zilch. My biggest saviour is not over buying and I rarely buy junk food for myself. That is not to say I don't bake like a fool, because I do. I portion and freeze or give a lot of it away. If I want to snack, I try to grab a granny smith apple with peanut butter. I get the sugar from the peanut butter (and apple), mixing tart and sweet and I love the crunch. It's refreshing and it satisfies me! So find a 80/20 or 90/10 (healthy v not so healthy) snack food that satisfies you! Not five cookies and a bag of chips and a can of soda!
A huge downfall for me is my lack of will power when it comes to eggs benedict with hollandaise sauce, sauce in general and limting the salad dressing. I used to pour half a bottle of heavy, creamy salad dressing on my salad but now the thought just gags me. I still pour half a bottle of salad dressing on my salad it's just oily now. I'm a work in progress as we all are and I take it day by day. I just can't pour 1-2 tablespoons of salad dressing on my monster salad. I've tried and fail every time, but I have learned to limit my dressing. I also do not pour the dressing directly on my salad from the bottle anymore. I pour it into a side container and gradually add or dip. It's a mental game that I'm winning.
More about salads. I consider lettuce a free food. It's all the crap you put on top of it that makes your back side spread. Salads are an endless opportunity. Create what you like. I like fresh and unsweetened dried fruit, an egg, olives, cucumber, raw nuts, a bit of onion (preferably purple), goat, fresh parmigiano or feta cheese, beans and sometimes meat. Not all on the same salad, but you get the idea. You create what you like. Try to limit your dried fruit, cheese topping to 1/4 cup each. I really don't know one person that eats too many fruits and veggies so, load up. Understand fruit contains fructose (sugar), so more veggies may be better for some people. Oh, the dressing dilemma. Lightly coat it, avoid the tidal wave. Cheese, if cheese is the main ingredient in your salad that would be too much. Sprinkle sparingly, but enough to avoid not feeling satisfied. Beans or a meat about 1/2 cup each is plenty. Fiber, vitamins, fat is what a salad is, go eat one.
More on portions tomorrow. Baby steps!
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