Thursday, December 31, 2015

2016 ~ A New Year for A Healthful Lifestyle

New Year Resolution ~ the act of determining upon an action, method, procedure, etc.

I am making one resolution this year.  I am taking back my health.  

Turning 50 in June seemed to be the catalyst for many changes in my health and well-being, and most of it a bit challenging.  On a positive side my face is full so I really have no wrinkles.

I am menopausal and on hormone replacement therapy.  

My thyroid is not functioning properly and I am taking thyroid medication daily.

I have a baker's cyst on the back of my left knee, which can be painful at times and restricts the amount of exercise I can do.

The resulting fact is that I am at the heaviest I have ever been in my life and I do not like how I feel or how I look.

Taking back my health means a Total, Complete Lifestyle Change that is long overdue.  I have tried numerous times in the past to take control of my weight, activity and mind, but have not had lasting success.  Looking back I realize that I am much too strict with myself and so this year I will do it all a bit differently.

I will revamp my food choices, add movement, find quiet time for myself and add creative projects.  

I will not restrict my eating so much that I want to binge each evening.

I will not expect my body that has not worked out in over 6 months to be able to exert itself for more than 15- 20 minutes a day.

I will not forsake my quiet time to others.

I will use creative projects to keep me busy and to help take the focus away from food.

How will I accomplish these tasks?  This time I have a plan.  A plan I have been working on for the past 3 weeks.

My food choices will be limited for the first 7 days so that I can detox and reduce the risk of cravings.  Days 8 - 14 I will add additional veggies.  Days 15 and on I will add 1 - 2 lower glycemic fruits a day.  After 31 days I will add additional foods depending on how I feel.

I will consume 5-6 protein meals every 2 1/2 to 3 hours per day including poultry, fish, soy, low sodium deli meats, egg whites, canadian bacon and low carb protein shakes.

Dairy choices are all 2% or lower fat sour cream, cream cheese, cottage cheese, or sliced cheeses, unsweetened almond milk,  and half and half (for coffee).

Nut choices are pistachios, walnuts, almonds, pecans and peanuts.

Free foods are always lettuce, cucumbers, spinach, cabbage, celery, mushrooms, bok-choy, shirataki noodles and sugar-free popsicles or jello.

Free condiments are always low fat salad dressings, mustard, low fat mayo, all spices, horseradish, hot sauces, wasabi and olive oil.  Splenda and stevia may be used as sweeteners.

I will have many options for meals.  It will be a fun challenge to mix and match meals.  

Adjusting my caloric intake weekly will allow for continued weight loss.  

Weight x 7 = Calories per day.

I have purchased both the Fitbit Zip and Fitbit Aria Wi-Fi Smart Scale.

The Zip will track my steps, distance and calories burned, while the Aria will automatically sync my weight and body fat to my Fitbit account.  

I will only be using the Fitbit app + dashboard to track my new lifestyle.

My first 31 days will not have any scheduled movement.  I will simply track with my Zip and use the results to determine goals for day 32 and on.

Quiet time for me will be in the mornings before My Love wakes.  I have a day book of 366 evocative essays that I will read each morning with my coffee.  I also bought a journal to record any thoughts or feelings I may have for that day or the day before, or not.

I have a few ideas for creative projects.  I have several cheese boxes that need painting and decorating.  I bought a Sketch This book that has ideas for creating on each of its pages.  

By planning and taking control of my life I will effect change in it.  

How are you planning to keep your resolutions this 2016?