By: Jennifer Giralo
My reflection for week 3...it went
smoothly! I have lost a pound from my original weight loss. Week 3 was all
about changing perceptions of how we see food and how we see exercise. Our goal
is to handle our emotions and stresses with substitute activities, instead of
eating food when we are stressed. One substitute suggested in the book is
exercise and making that exercise enjoyable so that we continue to pursue it as
an alternative to food.
Some quick observations on changing
perceptions:
·
Perceptions
on situations, people, and things are negotiable and can be re-understood in
our mind.
·
Perceptions
are not set in stone; they are not fact until we refuse to accept any
alternative thinking.
·
Perceptions
on ourselves, food, and exercise influence our worldview and our actions.
Week
4
While keeping the
previously-learned principles in mind, we want to now use food as an ally to
fight overeating. By consuming foods that satisfy you quicker, keep you full
longer, and reduce your overall hunger, we can better achieve our slim calorie
goals. This includes foods full of nutrients and avoiding empty calories. Some
advice from the book includes:
·
Eating
a healthy breakfast
o
I’ve
been working on this habit lately. My partner and I enjoyed a breakfast
sandwich comprised of egg-whites, spinach, and cheese on whole grain bread.
o
I’ve
occasionally had a Lean One protein shake for breakfast. It has lots of great
vitamins, so it helps to jumpstart the metabolism.
·
Plan
smaller meals throughout the day
·
Design
a colorful plate with fruits and vegetables
o
This
week I made Butternut Squash and Carrot Soup. I used the recipe on the Whole Foods website. The soup is full of nutrients;
it satisfies quickly and keeps you full longer.
·
Drinking
more water
·
Consuming
protein with every meal
·
Fiber
is your friend
Week 4, Day 6 provides an amazing
list of suggested pantry items. I know this is helpful for me, because I
appreciate the guidance to get me started on what to buy at a grocery store.
The list goes into detail on suggested items to buy for your pantry, freezer,
the refrigerator, and what to buy for fresh fruit and vegetables.
Keeping up with this workbook
daily is important in creating a lifestyle. By reminding yourself of some
healthy changes you can make on a meal-by-meal basis and cataloging any
emotional triggers in a journal and workbook, we can be better equipped to be successful
in the change!
you can do this! I believe in you and like you said- its the small healthy changes that make the difference in the end
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