Weight gain
This morning I weighed myself and found a 1.5 pound weight gain. Disappointed, I looked up my menu plans, and realized I had made several mistakes. First of all, I had served a recipe with turkey sausage in it twice this week, including last night. My husband & I are following the diabetic management diet in a booklet given to me by his doctor, since he is diabetic, even though I am not. When I looked up any kind of sausage in there, it had a salt shaker symbol in front of it, meaning it was very high in salt.
Also, I was supposed to serve two servings of rice twice this past week, and instead of using the amount suggested in the booklet (1/3 cup serving, which is 2/3 cups for 2 servings), I went by the serving size suggested on the rice box, which was a much larger amount per serving than the booklet suggested. Looking at the serving, I knew inside it was too much rice, but I ate it anyway, since I am a recovering compulsive overeater, and when given a choice between more or less per serving, I tend to choose more. So I overate as well as ate too much salt, resulting in the weight gain.
For next week's meal plans, I amended my shopping list, leaving out Canadian bacon for tomorrow's breakfast, which is high in salt. I will also serve 2/3 cups of rice for 2 servings from now on, as well. I will weigh myself once a week, on Saturday mornings, from now on, using the scale as a tool to keep track of my abstinence and weight, instead of something to beat myself up with. I am much more recovered since my spiritual awakening, and much gentler with myself now, so I can handle being weighed once a week, instead of once a month, as I used to.
Breakfast
1 banana
1/2 large whole wheat bagel* with 1 Tbsp. peanut butter & 1 Tbsp. sugar-free jam
1 cup 1% milk
20 oz. water
*I also looked up serving sizes for bagels, and found that two servings of a large bagel was equal to 1/2 bagel, instead of the whole bagel I have been serving. I know my husband was disappointed in this, but when I explained to him why, he accepted it, and ate (along with me) the 1/2 bagel instead.
Lunch
2 slices whole wheat bread with 1 serving (6 thin slices) of healthy deli meat, and 1 slice American cheese
1/2 cup unsweetened applesauce
20 oz. water
Dinner
1 pork chop, browned in pan with Pam
1 cup baked yam with 1 Tbsp. margarine
17 seedless grapes
1 cup green beans with 1 Tbsp. shredded cheddar cheese
6 oz. nonfat yogurt, sweetened with aspartame, with some fruit
20 oz. water
3 cups microwave popcorn with butter
Small bag of sugar-free chocolate candy (to watch DVD with)
20 oz. water
Denise Phares/highpow
Also, I was supposed to serve two servings of rice twice this past week, and instead of using the amount suggested in the booklet (1/3 cup serving, which is 2/3 cups for 2 servings), I went by the serving size suggested on the rice box, which was a much larger amount per serving than the booklet suggested. Looking at the serving, I knew inside it was too much rice, but I ate it anyway, since I am a recovering compulsive overeater, and when given a choice between more or less per serving, I tend to choose more. So I overate as well as ate too much salt, resulting in the weight gain.
For next week's meal plans, I amended my shopping list, leaving out Canadian bacon for tomorrow's breakfast, which is high in salt. I will also serve 2/3 cups of rice for 2 servings from now on, as well. I will weigh myself once a week, on Saturday mornings, from now on, using the scale as a tool to keep track of my abstinence and weight, instead of something to beat myself up with. I am much more recovered since my spiritual awakening, and much gentler with myself now, so I can handle being weighed once a week, instead of once a month, as I used to.
Breakfast
1 banana
1/2 large whole wheat bagel* with 1 Tbsp. peanut butter & 1 Tbsp. sugar-free jam
1 cup 1% milk
20 oz. water
*I also looked up serving sizes for bagels, and found that two servings of a large bagel was equal to 1/2 bagel, instead of the whole bagel I have been serving. I know my husband was disappointed in this, but when I explained to him why, he accepted it, and ate (along with me) the 1/2 bagel instead.
Lunch
2 slices whole wheat bread with 1 serving (6 thin slices) of healthy deli meat, and 1 slice American cheese
1/2 cup unsweetened applesauce
20 oz. water
Dinner
1 pork chop, browned in pan with Pam
1 cup baked yam with 1 Tbsp. margarine
17 seedless grapes
1 cup green beans with 1 Tbsp. shredded cheddar cheese
6 oz. nonfat yogurt, sweetened with aspartame, with some fruit
20 oz. water
3 cups microwave popcorn with butter
Small bag of sugar-free chocolate candy (to watch DVD with)
20 oz. water
Denise Phares/highpow
Do NOT beat yourself up over it. It happens...my goodness if I went back and counted all the gains I've had since starting this in 2006, well I'm sure there are a ton. But inbetween the gains I've had a lot of losses and I know you will too!
It sounds like you have a great plan already in place for next week! Good Luck!!
It sounds like you have a great plan already in place for next week! Good Luck!!
I lost my weight with Weight Watcher's & Zumba. I've lost 302 lbs. You can visit my weight loss website at www.freewebs.com/infectiouslaughter
I'll be in the Jan. 2012 issue of People Magazine's "Half Their Weight" issue!!
Good job spotting the high-sodium foods, Denise! I know they are tricky. You're drinking water, which will help flush the sodium away, so keep up the good work!!
You don't seem to have much in the way of fresh veggies in your diet. I was just looking at your lunch plan and thinking that for the SAME number of calories, you could have half a bag of Dole Very Veggie or Fresh Express Veggie Lovers Salad Mix, with 1/2 of a cut-up cucumber, a handful of grape tomatoes, and 2 tablespoons of your favorite dressing drizzled over the tip, plus a raw apple. For an additional 100 calories, you could also have 3 ounces of pre-cooked skinless chicken breast, cut up and placed on top of the salad. I love it for the protein--about 20 grams!
Salads go a long way toward filling you up, preventing constipation, and stabilizing your blood sugar. Even though you're not diabetic, stable blood sugar is a good thing! All that chewing means that the brain has plenty of time to get the satiety message (usually takes about 20 minutes in the average person).
Keep on trucking, Denise--you're on the right track!
You don't seem to have much in the way of fresh veggies in your diet. I was just looking at your lunch plan and thinking that for the SAME number of calories, you could have half a bag of Dole Very Veggie or Fresh Express Veggie Lovers Salad Mix, with 1/2 of a cut-up cucumber, a handful of grape tomatoes, and 2 tablespoons of your favorite dressing drizzled over the tip, plus a raw apple. For an additional 100 calories, you could also have 3 ounces of pre-cooked skinless chicken breast, cut up and placed on top of the salad. I love it for the protein--about 20 grams!
Salads go a long way toward filling you up, preventing constipation, and stabilizing your blood sugar. Even though you're not diabetic, stable blood sugar is a good thing! All that chewing means that the brain has plenty of time to get the satiety message (usually takes about 20 minutes in the average person).
Keep on trucking, Denise--you're on the right track!
"Fall down 7 times--STAND UP 8!"
September 27, 2009
Dear Waterwench:
I disagree with your assessment of my diet - I get a large salad during the week every day for five days a week, while my husband is at work. It's only on the weekends that I don't serve myself salad, since I fix lunch for us both. He doesn't like fresh vegetables - only cooked ones. He hates all the salad dressings, too, and only eats a salad once in a blue moon - without any dressing. So I do have plenty of fresh vegetables during the week. My salad consists of raw spinach, baby carrots, sliced tomato, celery, some kind of starchy bean, a few peanuts, and lately, I will be adding on raisins, as well.
I buy most of my raw vegetables at Save A Lot, since we are on a strict budget. I cannot afford to shop at health food stores, and I do eat raw apples two times a week. I eat raw pears 3 times a week, as well. I eat cantaloupe, grapes, etc. at dinner time. Sometimes, I eat canned fruits or unsweetened applesauce. I post my food plan daily, so pay attention to what I eat Monday through Friday. Thanks for your concern.
Denise Phares/highpow
Dear Waterwench:
I disagree with your assessment of my diet - I get a large salad during the week every day for five days a week, while my husband is at work. It's only on the weekends that I don't serve myself salad, since I fix lunch for us both. He doesn't like fresh vegetables - only cooked ones. He hates all the salad dressings, too, and only eats a salad once in a blue moon - without any dressing. So I do have plenty of fresh vegetables during the week. My salad consists of raw spinach, baby carrots, sliced tomato, celery, some kind of starchy bean, a few peanuts, and lately, I will be adding on raisins, as well.
I buy most of my raw vegetables at Save A Lot, since we are on a strict budget. I cannot afford to shop at health food stores, and I do eat raw apples two times a week. I eat raw pears 3 times a week, as well. I eat cantaloupe, grapes, etc. at dinner time. Sometimes, I eat canned fruits or unsweetened applesauce. I post my food plan daily, so pay attention to what I eat Monday through Friday. Thanks for your concern.
Denise Phares/highpow
Your salad sounds yummy! Kidney or cannellini beans are great on salads, too.
Who has the dough to eat organic right now? I do most of my shopping at Winco Foods, which has the cheapest prices on produce for miles around! I watch for sales and coupons, too--most people are watching their pennies in this economy, so I can relate to what you're saying about staying in a budget!
Sounds like you are doing just great. Have a fab week and keep on keepin' on!
Who has the dough to eat organic right now? I do most of my shopping at Winco Foods, which has the cheapest prices on produce for miles around! I watch for sales and coupons, too--most people are watching their pennies in this economy, so I can relate to what you're saying about staying in a budget!
Sounds like you are doing just great. Have a fab week and keep on keepin' on!
"Fall down 7 times--STAND UP 8!"
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