Intentions for the day: Laundry, Clean Kitchen. Track eating with emotion per Dr Nina's Emotional Eating plan
I am 34 inches thinner from my bust/waist and hips and a size 8's measurements of 36/28/38 on October 7, 2015. I am following the trainers workout and food plans drink 64 oz of water a day and getting 8 hours of sleep every night.
I track this by completing my measurements every 4 weeks and weighing in weekly. My expectation is to see a decrease of approximately 5 inches per month.
Morning Blood Sugar: 105 Especially frustrating as it was 96 before bed last night. Not sure what I need to do. I am going to do some research today. Maybe I am over reacting...I am not sure, I just don't want diabetes!
Exercise: Workout with Trainer outside
Breakfast:
Time:8 am
Hunger Level *:
Ate:Bavarian pie
Comments: I wrestled with myself over this one. I wanted it, I was hungry, but knew it wouldn't do any good for my blood sugar. My rebellious side won out.
Snack:
Time:11
Hunger Level*:
Ate:Chocolate protein milk, ningxia
Comments: half before the work out, the rest after. I checked my blood sugar after burning 600+ calories in a kick but exhausting workout. It was 117. So confusing! My hormones are obviously out of whack. I have been researching why that would happen. Apparently the body is releasing lots of sugar into the blood stream to help the muscles have enough food. That also requires an insulin release...if there isn't enough insulin your sugar goes up. I thought the muscles required less insulin during exercise so that makes me more confused. Time to research more.
Lunch:
Time:12:00
Hunger Level*:
Ate:Crackers, chicken and cheese. YUM
Comments:
Snack:
Time:3 pm
Hunger Level*:
Ate: fiber bar and another bavarian pie. I liked them!
Comments:
Dinner:
Time:6:00
Hunger Level*:
Ate: a half hour before: a handful of peanut m&ms, Pineapple Meatballs
and riceComments: I could have waited to eat the m&m's. I was feeling hungry and instead of making dinner I grabbed something. Note to self. Just make dinner at 5:30 if you are hungry!
Before bed: 9 pm, a cheese stick and ningxia. In an effort to help my liver not release as much sugar overnight.
Water intake:64 oz
Daily Wins: I realized that I don't really emotionally eat. I am eating to my hunger and not much else. I was exhausted today. But didn't eat more than I usually do.
Daily goal:
Drink 64 oz water Complete. Continue to strive for daily.
1 fruit, 1 Veg.
One load of laundry to completion: wash-dry-fold-put away
Drink 64 oz water Complete. Continue to strive for daily.
1 fruit, 1 Veg.
One load of laundry to completion: wash-dry-fold-put away
2015 Goals:
1. Post a total of 365 days on the blog
2. Run a 10 min mile
3. Squat 95 lbs
3. Squat 95 lbs
4. Complete morning and evening routines on a daily basis.
5. Weekly meal planning
I am 2 lbs lighter each week and am 30 lbs lighter on 6/15/15. (From 198 to 168) I am completing my daily trainer workouts, planning my meals, eating as I am hungry and listening to my fullness cues. I get in 10000 steps 6 times a week. I measure my progress with Sunday Morning weigh ins and document it on my blog. I stick to a regular bedtime and only be on the computer/electronics with a timer. My aim is to feel energetic and strong. Feeling good in my own skin.
**Hunger Scale is from 0-10 with zero being absolutely empty, ravenous and 10 being so stuffed that you are absolutely sick.
0--Empty
1--Ravenous
3--Set
4--Pangs
5--Neutral
6.5--Satisfied
8--Full
9--Stuffed
10--Sick
"Every time you start to eat, check your hunger level. Ideally, aim for around a level of 3 to begin eating. If you are at a 5 or above, you are not biologically hungry. If you are at 2 or lower, you're likely over hungry and at risk for overeating." Scale and comments taken from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch.
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