I had a most inspirational conversation with a skinny this morning. She came by my office seeking information on healthy choices when eating out. She is so tiny but she hasn’t always been this way. She has made a total physical transformation such that I had asked other people about her because I hadn’t had a chance to speak with her about it. I was thankful for the opportunity to visit morning.
It was so refreshing to hear her perspective on her weight loss journey. Her mindset now and then is not too different than my own. She began her journey years before I did. Gradually, and I mean gradually, she began changing eating, exercise, and thinking habits that resulted in becoming her high school cheerleader weight.
She set out on her journey because of some health issue that could only be corrected with diet and exercise. She began simply by decreasing her salt intake. After that she felt comfortable to omit soft drinks. After that was settled within her, she switched to unsweetened tea. At first, a half a mile was strenuous. When she set out on her journey, she thought she could meet her weight loss goal in about three months. Her weight bounced up and down, but ever so gradually over four years, she finally reached her desired weight and had lost 45 pounds. She has kept it off since then, and eating seems effortless to her. She exercises everyday and runs marathons. She habitually makes the healthful choices. She monitors her intake. She counts out how many crackers she will eat and she measures her beans. She chooses wholesome, natural foods most times. She eats off a small plate. She knows she can have it, and she knows herself enough to know not to deprive herself. Everything in moderation. I love that she said, "I weighed this weight in high school so I knew I could do it again."
Of course we know what we would like to weigh, but small goals and small changes are the key. One day these slow and steady baby steps will carry us over the finish line and it will feel as natural as breathing. She found her path. She was gentle and patient with herself. Becoming overwhelmed with the journey only discourages us and causes resistance on our path. Let’s be kind to ourselves, listen and live where we really are.
Nutritional Nugget
My friend came by to see how eating out can fit into her eating plan. Here are a few things we talked about:
There are plenty of apps to download that provide calorie counters, etc for restaurants. But there are other methods for information as well. Usually choosing one item off the dollar menu will be sufficient for a meal. Drink water and lots of water. Split a meal with a friend. Almost everywhere has salad. Eat it dry or watch out for the calories in the dressing. Also remember that cheese, nuts, meat, bacon bits, etc added to the salad greatly increases the caloric value to sometimes surprising amount.
It is also possible to gather restaurant facts on the Internet before traveling. I have some handouts that I give out in the office. These tell me info such as which are the best and worst calorically dense choices on the menu.
Did you know a sausage egg biscuit from McDonalds gives you 510 kcal, 33g fat, and 1170mg sodium. YIKES! Egg McMuffin is listed on the best choice list but still gives 300 kcal and 12 grams fat, 820mg sodium.
One slice of Pizza Hut Pizza veggie lovers on thin crust gives 240 calories and 9 grams fat. But a 9 inch personal pan meat lovers gives 1470 calories and 80 grams of fat. Not to mention 3670mg sodium. Whoa baby!
Many restaurants have the calorie breakdown on the menu.
Choose wisely friends. Plan ahead and be nutritious conscious out there!
Nutritional Nugget
My friend came by to see how eating out can fit into her eating plan. Here are a few things we talked about:
There are plenty of apps to download that provide calorie counters, etc for restaurants. But there are other methods for information as well. Usually choosing one item off the dollar menu will be sufficient for a meal. Drink water and lots of water. Split a meal with a friend. Almost everywhere has salad. Eat it dry or watch out for the calories in the dressing. Also remember that cheese, nuts, meat, bacon bits, etc added to the salad greatly increases the caloric value to sometimes surprising amount.
It is also possible to gather restaurant facts on the Internet before traveling. I have some handouts that I give out in the office. These tell me info such as which are the best and worst calorically dense choices on the menu.
Did you know a sausage egg biscuit from McDonalds gives you 510 kcal, 33g fat, and 1170mg sodium. YIKES! Egg McMuffin is listed on the best choice list but still gives 300 kcal and 12 grams fat, 820mg sodium.
One slice of Pizza Hut Pizza veggie lovers on thin crust gives 240 calories and 9 grams fat. But a 9 inch personal pan meat lovers gives 1470 calories and 80 grams of fat. Not to mention 3670mg sodium. Whoa baby!
Many restaurants have the calorie breakdown on the menu.
Choose wisely friends. Plan ahead and be nutritious conscious out there!
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