Tuesday, January 4, 2011
exercising when sick
Monday, January 3, 2011
breaking bad habits
according to mypramid.gov
a healthy diet consists of:
GRAINS
make 1/2 your grains whole
VEGETABLES
vary your veggies
FRUITS
focus on fruits
OILS
know your fats
MILK
get your calcium rich foods
a healthy diet consists of:
GRAINS
make 1/2 your grains whole
VEGETABLES
vary your veggies
FRUITS
focus on fruits
OILS
know your fats
MILK
get your calcium rich foods
if that won't a mouth-full! i have never in my life really considered that the food i put into my mouth makes all the difference in being fat Nicole versus skinny Nicole! i will be the first one to admit that i have some what of a mean SWEET TOOTH!!! i seriously could eat candy and ice cream all day!!! i mean no bullshit....ALL DAMN DAY!!! i used to think there was something wrong with me because i could sit around thinking about a chocolate bar and be just as happy as someone who hit the lottery! as i begin "eating healthy" i have to tell myself that it is not okay to buy a bag of something sweet and then eat it all before i get home.(yes, a moment of honesty here. my name is fat Nicole and i am a binge eater. hello fat Nicole).
as long as i can remember food was used as a way to express emotions. when something good happened we all went out to eat; usually a buffet place, that why i could have my fill on the rolls. when things were going bad; auntie and i would CRUSH a box of ice cream sandwiches, eating them back to back to back until there were none left. i remember getting into college and my first thought was of going to get an ice cream sundae in celebration! (and i went and got one too!!! extra fudge....and boy...was it good ;) ) i have lightly addressed my eating issues, but will have to come back and talk about that later!
tired of talking out of my neck i decided to go get some advice from the professionals and checked out what webmd had to say. i found a very interesting article written by Kathleen M. Zelman, MPH, RD, LD where she discusses 6 steps to changing BAD EATING habits. i am going to post the main points and leave it up to you to read the entire article.
1.Take baby steps; make small changes in your diet/lifestyle
examples include: eating breakfast everyday and eating more meals with the family at a dinner table
2.Become more mindful; paying more attention to what you are actually eating/drinking.
examples include: keeping a food diary
3. Make a plan; Be specific; spell out your options.
examples include: plan to take a piece of fruit to work daily and stick to it.
4. Tackle a New Mini-Goal each week; the thought here is that mini-goals eventually add up to major changes.
examples include: deciding to eat more vegetables by trying a new veggie each week until you find one you really enjoy.
5. Be realistic; don't expect too much too soon.
examples include: remember it takes a month of doing something before it will become a habit.
6.Practice STRESS MANAGEMENT; focus on dealing with stress through exercise, relaxation and mediation.
i personally plan on using each of these steps to help me become a better eater! my first goal would be to cut out sodas, so i am going to look into alternatives that will still feed into my sweet tooth but provides less sugar and actually adds nutrition into my diet.
as long as i can remember food was used as a way to express emotions. when something good happened we all went out to eat; usually a buffet place, that why i could have my fill on the rolls. when things were going bad; auntie and i would CRUSH a box of ice cream sandwiches, eating them back to back to back until there were none left. i remember getting into college and my first thought was of going to get an ice cream sundae in celebration! (and i went and got one too!!! extra fudge....and boy...was it good ;) ) i have lightly addressed my eating issues, but will have to come back and talk about that later!
tired of talking out of my neck i decided to go get some advice from the professionals and checked out what webmd had to say. i found a very interesting article written by Kathleen M. Zelman, MPH, RD, LD where she discusses 6 steps to changing BAD EATING habits. i am going to post the main points and leave it up to you to read the entire article.
1.Take baby steps; make small changes in your diet/lifestyle
examples include: eating breakfast everyday and eating more meals with the family at a dinner table
2.Become more mindful; paying more attention to what you are actually eating/drinking.
examples include: keeping a food diary
3. Make a plan; Be specific; spell out your options.
examples include: plan to take a piece of fruit to work daily and stick to it.
4. Tackle a New Mini-Goal each week; the thought here is that mini-goals eventually add up to major changes.
examples include: deciding to eat more vegetables by trying a new veggie each week until you find one you really enjoy.
5. Be realistic; don't expect too much too soon.
examples include: remember it takes a month of doing something before it will become a habit.
6.Practice STRESS MANAGEMENT; focus on dealing with stress through exercise, relaxation and mediation.
i personally plan on using each of these steps to help me become a better eater! my first goal would be to cut out sodas, so i am going to look into alternatives that will still feed into my sweet tooth but provides less sugar and actually adds nutrition into my diet.
Sunday, January 2, 2011
new years resolution 3:losing weight
so this duh is not really for anyone else but me, but, if one is going to start exercising than one is more than likely trying to lose some weight. yeah, duh.
my height has allowed me to hide my weight issues for years! people look at me and when i tell them how much i really weigh, i usually get the side eye. yes people, i am heavy! my knees tell me i am heavy, so do my feet! it's time for skinny Nicole to come out! it's time to get serious!
the plan is to use the existing DVDs i have at home and make the magic happen. i have done it before i just have to be more diligent in my efforts to be consistent. losing 20 lbs is exciting and those lbs can cloud one's judgment. buying a smaller pair of jeans is going to make any person happy. i am going to have ignore the 20 lb celebration and replace it with the 50lb celebration! *sighs out load* for years losing weight has just been a conversation piece and now the shit has hit the fan. there can be no more talking, only action. 2011 has to be the year where skinny Nicole comes out to stay and play forever!!
new years resolution 2: quit smoking cigarettes
i remember the first time i smoked a Newport...
it was in 2003, the day before a friend named Heather had given me a Marlboro Light. i had just been hired at copymax and everyone had stepped outside for a smoke break. i didn't want to be left out so i decided i was going to join them. Heather pulled out the white and gray box and proceeded to offer me one. not wanting to look like a fool i hesitantly took one out of the pack, lit the cigarette and proceeded to inhale the smoke. i was not impressed but i smiled like i was. i went home and told Sleaze how i was a big girl because i had smoked my first cig. he laughed and said i was a fool. the next morning on my way to work i went to the store but instead of buying Marlboro Lights i discovered.......................Newport Pleasure!!!!
it was in 2003, the day before a friend named Heather had given me a Marlboro Light. i had just been hired at copymax and everyone had stepped outside for a smoke break. i didn't want to be left out so i decided i was going to join them. Heather pulled out the white and gray box and proceeded to offer me one. not wanting to look like a fool i hesitantly took one out of the pack, lit the cigarette and proceeded to inhale the smoke. i was not impressed but i smiled like i was. i went home and told Sleaze how i was a big girl because i had smoked my first cig. he laughed and said i was a fool. the next morning on my way to work i went to the store but instead of buying Marlboro Lights i discovered.......................Newport Pleasure!!!!
that was 8 years ago i am still HOOKED on Newports. Newports have just become a part of my normal day. first thing i do when i open my eyes; look for a Newport. when it's time to go drop a load in the bathroom; i fire up a Newport. don't let me get into a car; because i instantly want a Newport! kids plucking nerves-Newport; hungry but don't feel like cooking-Newport; mad at anyone for anything- multiple Newports!!!! smoking Newports run my life and i'm ready for a change, or so i say. even as i type this, knowing that Newports are dangerous for me, all i can think about is when i am finish i should go smoke a Newport. while it's a laughing matter to some poeple, it's a un-wanted yet demanded part of the person that i have become. i am addicted to Newport pleasure. oh no.......
some way i will quit smoking Newports this year! they are cutting a hole in our pockets and in our health. i can smell the difference in your clothes, hair, fingers, etc. i know all of this...but...right now...i could really use a Newport!
some way i will quit smoking Newports this year! they are cutting a hole in our pockets and in our health. i can smell the difference in your clothes, hair, fingers, etc. i know all of this...but...right now...i could really use a Newport!
Saturday, January 1, 2011
new years resolution 1: exercising
in order to lose weight one has to take in less calories than one burns off. the only way to burn off calories is my exercising. and in order to exercise on must get their lazy ass off the sofa and expend some energy. (i wish typing was a method for losing weight) i have been screaming for years how "that" year was going to bring about skinny Nicole. who is skinny Nicole? skinny Nicole is that mysterious person that takes my place in all of my dreams. she is this beautiful creature who is able to completely capitalize on theamerican dream and happens to look just like me but only 100 lbs lighter! skinny Nicole is my avatar at this moment. she is the person i want to become but have lacked the energy and determination to make happen. skinny Nicole doesn't suffer from diabetes or high blood pressure. skinny Nicole does not have knee problems and finds it difficult to walk continuously up a flight of stairs. skinny Nicole is able to run around outside with her children and not instantly become winded. skinny Nicole is the person i think i would become if i lost some weight. for years skinny Nicole has been nothing more than a figment of my imagination. yesterday, after years of stalling, i decided to make skinny Nicole a reality.
the first day of my new life
today was supposed to be the first day of my new life.
i made so many promises to myself, and i have defaulted on all of them so far. i said i was done with the newports; yet sent sleaze(my boyfriend) to the store to get me some more. said i won't going to eat out anymore; yet i called the chinese place as soon as i realized how late it was in the evening. said i won't going to drink no more soda; yet we are soon going to finish our second bottle for the day. said i was going to start exercising daily; yet i'm allowing this head cold to stop me from doing anything.
i said a lot of things, but i'm still being the same Nicole. the same bad habit Nicole i was yesterday.
but i smile at knowing that i did make it quite a few hours without requesting a newport. normally as soon as the pack is empty i am either running to the store or sending sleaze after my needs. i smile knowing that this may be the second soda of the day, but we have actually drank several more than this by this point in the day. i smile because for once i actually feel bad from not exercising and is actually hoping i feel better tomorrow so that i may begin my regiment. i mean i like am disappointed in myself for not being able to complete the entire tape. i did play a few minutes of Taebo, but my head, lungs, nor body was really involved! like i said i will try again tomorrow.
i may not have been 100% brand new, bur i am making strides in the right direction!and i will keep striving until i reach those goals. that is a promise, i have no other choice. my life and those that depend on me; depend on me getting my act together.
i made so many promises to myself, and i have defaulted on all of them so far. i said i was done with the newports; yet sent sleaze(my boyfriend) to the store to get me some more. said i won't going to eat out anymore; yet i called the chinese place as soon as i realized how late it was in the evening. said i won't going to drink no more soda; yet we are soon going to finish our second bottle for the day. said i was going to start exercising daily; yet i'm allowing this head cold to stop me from doing anything.
i said a lot of things, but i'm still being the same Nicole. the same bad habit Nicole i was yesterday.
but i smile at knowing that i did make it quite a few hours without requesting a newport. normally as soon as the pack is empty i am either running to the store or sending sleaze after my needs. i smile knowing that this may be the second soda of the day, but we have actually drank several more than this by this point in the day. i smile because for once i actually feel bad from not exercising and is actually hoping i feel better tomorrow so that i may begin my regiment. i mean i like am disappointed in myself for not being able to complete the entire tape. i did play a few minutes of Taebo, but my head, lungs, nor body was really involved! like i said i will try again tomorrow.
i may not have been 100% brand new, bur i am making strides in the right direction!and i will keep striving until i reach those goals. that is a promise, i have no other choice. my life and those that depend on me; depend on me getting my act together.
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