I’m sure I’m not alone with setting some goals and resolutions for 2014. It’s that time of year when most of us feel a tad guilty about indulging in too many holiday treats and wish we had moved more or exercised away some of the surplus. I have had quite a few messages from followers saying they have gone off track with eating healthy meals and quickly adopted old grazing habits that now need to be addressed. It’s very easy to get out of a healthy routine at this time of year and, let’s face it, temptations are huge….but it’s also a good time right now to wipe the slate clean and make a fresh new start!
New Year in the past (pre-surgery) was always a time for me to adopt a new eating regime and whilst I will never go back to those crazy diet days, I do use the New Year to re-focus and go back to some basics. Thinking about these and planning a couple of ‘watchful’ weeks invariably has set me back on the straight and narrow the last 3 years.
So what do I do?
Well invariably I read through much of my old literature from my bariatric team (the same information I used to draw up the advice in my ‘Return to Slender’ books) and remind myself of the do’s and don’ts. So I:
* aim for 3 main meals and a couple of small snacks if required each day. I don’t skip meals nor graze through the day.
* remember the no drinking 1/2 hour before, during and 1/2 hour after eating rule – and if a little Christmas fizz has slipped through the net it is firmly put on hold again.
* I remember to eat protein first, then my fruit, vegetables or salad and finally then eat my complex carbs.
* I remind myself of the 20:20:20 rule and follow it!
* I recommit to making exercise a priority within my day or at least moving a good deal more.
* I check my portion size making sure that I don’t prolong any portion distortion and ensure that it is the ideal proportions for a bariatric. My bariatric portion plate has been invaluable for dealing with this. It’s the present I gave myself last year and the only one that keeps on giving – in the right proportions!
* I make sure that I have good stocks and reserves of my vitamins and minerals and check to see if I need to book any follow-up blood tests.
* I record my food intake in a diary/journal just to remind myself about food choices and their impact and I also commit to a regular weigh-in (once a week) on Fitday then monitor my weight against a planned weight-loss goal or maintenance schedule – it’s a great visual reminder of how far you have come and how close you are to your goal!
* Finally I clear out the cupboards and drawers of those foods and treats that might tempt me; get my swimming and gym gear out of the wardrobe; pull out my ‘plan to try’ recipe file for inspiration; and check in with friends in my support groups and on social media sites for much needed encouragement.
Why don’t you join me? A Happy New Year!
CAROL X
Bonnie Stripe says
Happy New Year to all. I have just read your post Carol and I was struggling a little today with the aftermath of Christmas indulgence but I now feel positive again and looking onwards towards tomorrow and continuing to getting back on track. You’er always a great inspiration to me and the first one I turn to when I need a boost. Thank you to you and all the team as always. Wishing you all a fabulous year. Much love Bonnie x
Carol Ball says
Very good to hear from you Bonnie! I think most of us struggle a little after the holidays and this year they have been so very long too. I’ve made a huge effort to just get back to basics – forget the crazy regimes I’ve done in the past – and just concentrate on good healthy food and moving a bit more. It still takes resolve but I know it works and works long term. Thankfully I’m also working on some new recipes that you can get on the table without lingering in the kitchen too long (my happy half-hour ones) which I shall be posting soon, so look out for them. Hope to see you again soon and here’s to a happy and healthy 2014! C x