Committed to the journey

This morning I was looking for quotes on changes in regards to weight loss, but nothing seem to fit how I was feeling (more on that in a moment).  I did find a section about commitment and reading through them the two quotes below caught my eye.

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstances permit. When you’re committed to something, you accept no excuses, only results.” ~Unknown

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins

In the last two weeks, I feel as though I have totally fallen off the wagon, got caught on the underside, and I'm being dragged through the mud, unable to extract myself so I can brush myself off to get back on. 

The outcome of being totally off plan led to a major meltdown yesterday, in which I stomped my feet, screamed, and kicked my jeans  across the bedroom before bursting into tears.  Yep.  That bad.  (Even worse for our poor cat, Mister, who was sleeping on the bed at the time!)

Why the meltdown?  Because the jeans that fit several months ago, no longer fit.  And I have no one to blame but myself.  I knew it was bad, but it took that moment to realize just how bad it was. 

My friend and confidant, Mikey

Though, I have to say, it was one of the first times in my life that I didn't turn to food for solace.  I cried, sobbed, let out all of my frustrations, then curled up on the couch with my cat Mikey (I'm sure Mister didn't want to be anywhere near me).  That episode didn't get me back on the wagon, but at least now I feel like I'm standing up and able to brush myself off while I wait for the next wagon to come along.

And what does this long rambling post have to do with commitment?  Or change?  I'm getting there... just be patient.

When I read the various quotes on commitment, I realized that I am committed to getting the extra weight off so I can maintain a healthy weight in the future.  I am not giving up.  This is something worth doing, worth working for... worth being committed to.  I have lost weight.  I have kept over 100 pounds off for 4 years.  Yes, I have gained 15 pounds in the last 16 months, but if I wasn't committed to being healthy then that amount would be a lot more than 15 pounds.  I know that behind all the self-sabotage, negative self talk, and feelings of being unworthy, that I CAN and WILL get the weight off.  I've done it before, I can do it again.  Regardless of weight loss, weigh gain, or weight maintenance, I am committed to not giving up on myself.

Now, why was I looking for quotes on change in regards to weight loss?  Well, this morning my awesome Weight Watcher leader and friend announced that she is no longer going to be leading the 7 am meeting.  My meeting time.  Barb has been my leader since May of 2004, for over 10 years.  She has become a friend, a mentor, and one of my biggest supporters and I love her for that.  She pushed me to keep attending meetings, even after I had gained 30 pounds back during my weight loss journey.  She saw me move from the quiet lady in the back of the room, to the lady that sits in the front row and speaks during the meeting.  She encouraged me to tell my story at the meetings to inspire others.  She continues to applaud my accomplishments, and gives me a shoulder to cry on when I need it. 

It was a bit of shock that she was giving up the morning meeting, but I understand her need to for change.  She has a lot going on in her life right now and one less meeting for her means more time for her to focus on the things she needs to do.  She will still have two other meetings she will be leading, but those times just don't work with my schedule.  And the leader that is taking over her meeting is another friend (yes, you attend WW long enough in a small town, you become friends with everyone, including the staff!) and I know she will do awesome.  As I have stated in previous posts, I don't handle change well. 

So, between the meltdown yesterday and Barb letting go of her morning meeting, I could feel myself start to stumble.  I'm feeling.... well... a lot of things... unsure, less confident, sad, and scared.  Which is all normal when there is a change in your life. 

I'm trying to find my footing so I can deal with these changes.  I would like to deal with it, without turning to food for comfort.  It's going to take some soul-searching, some positive self talk, and yes, commitment to continuing on this weight loss journey.  This is a just a new road to travel and soon a new wagon will come on by, I will hop on and see where this road takes me. 

Change can be good.  But being committed, that's what will get me through.


“If you have formed the habit of checking on every new diet that comes along, you will find that, mercifully, they all blur together, leaving you with only one definite piece of information: french-fried potatoes are out.” ~Jean Kerr

A very short post

Having a very bad week when it comes to my food choices.  Eating foods I shouldn't, eating foods that are causing me to break out in hives, feel icky, and making me tired.  Why?  Huh.  If I could answer that, I might be able to stop myself... 

But, I saw this on the MyFitnessPal message boards and thought it was very appropriate.  Hoping to keep this in mind as I continue through my week.

 

I have been putting off blogging because I am frustrated with myself and embarrassed by how much (and what) I have been eating.  When I get this way, I don't feel I have anything useful to say.  Yet, I know that I am not the only person that goes through this.  When I crawl through to the other side of this, and I start to open up about what happened, ponder why, and what I can do to avoid it in the future, I usually find I am not alone.  Most people go through this at some point on their weight loss/weight maintenance journey.  

 

This is just a phase, one I have been through before, but it doesn't make it any easier.  I'm having a really hard time getting back on plan.  So, I'm going to go back to tracking to see if they helps.  Sometimes just seeing what I'm eating and how many calories I'm "in the hole" by the end of the day puts me back on track.  Going to see if that works this time as well.

 

Hopefully once I am through this phase, I will be able to blog about it and put it in perspective.  For now, I'm just muddling through....



Another Sunday, another long run

Me, running the 2014 Tinkerbell
Half Marathon at Disneyland

It's fairly early on Sunday morning as I write this.  Sunday is my long run day.  I get up early, do my pre-run routine of drinking 20-30 oz of water, eating a banana with a tablespoon of coconut butter, and drinking 12 oz of black tea.  This combination helps me "cleanse" before the run.  An hour after completing this ritual, I begin my run.  Today that is 11 miles (and pray it stops raining, because 11 miles on a treadmill is brutal!)

The length of the run depends on where I am in my training.  Usually my long run is between 6 to 11 miles.  11 miles being the longest run I do before a half marathon, then I taper off.  I have been doing this for several years and it works for me.  I'm not a fast runner by any means, nor do I care to be.  My one and only goal for each race is to finish.  And anytime I don't come in last, is the icing on the cake.  

Because of my weekends trips this month, my training is off... or more like, non-existent.  This past week I ran a 2.44 miler and a 3.10 miler (and most of that was walking, I found that running on a Friday night after work, I have no energy!).  Those have been my only runs since the 5th.  Normally that wouldn't be a big deal, but in exactly three weeks, I am running the Marvel Avenger's half marathon at Disneyland.  And I am no where near ready.  

Since hurting my knee last March, my running has been spotty, I haven't been able to get back to my normal pace, and I find myself running slow so as to not to re-injure my knee.

During the week, the discussion of "loving" or "enjoying" running has come up with several of my friends.  Which got me to wondering if running is even something I should be doing.  I have never loved running.  I have had moments I like it, and on a very few occasions, even found myself enjoying it.  But the actual act of running?  Getting that runner's high?  Getting anxious to put on my running clothes and go?  Missing it when I don't run?  Ummmm....no...  

Windy sent me a link about How to break up with running, to fall in love with it all over again which prompted me to ask, "what if I didn't love running to begin with?"  She countered back with, "then why do you run, if you don't enjoy it?"

Then Juli was telling me about a discussion she was having with a nutritionist about her workouts (she loves cross-fit, but also does running) and the person told her if she didn't love running, then don't do it.

I began thinking about my own thoughts and feeling regarding running.  What do I love about running?  I love the feeling when I'm done.  Not just the the, "Finally, I'm done!" but the feeling of accomplishment.  I love the feeling of being able to say, "I ran X miles today!"  I went from someone who never played sports, never did anything remotely athletic growing up, to a runner and that's an awesome, indescribable feeling.  This feeling of, "Yes, I can!" when my whole life I thought I couldn't.  It's a feeling of pride, of being someone who is now healthy enough to run after a life of being overweight and obese.  It's a constant reminder of what I have accomplished on my weight loss journey.  

Running is also something I can share with my Hubby.  We often run together when training for races ("together" is a lose term, he's 6'2 and I'm 5'2... he is always a block or two ahead of me!).  And we plan our vacations around races.  I'm proud of him when he runs (over the years he has also lost about 100 pounds), and grateful for how supportive he is of my running, whether I'm slow, fast, or somewhere in between.

Running also keeps me in contact with my friends.  Even though Juli, Sibyl and I don't run together as much as we used to, they are still there for me.  To encourage, to support, and to kick me in the butt when needed.  And when I do get to run with them, it makes the time fly by as we moan, whine, and complain together about the run!  I also have friends I don't run with, but we discuss running and can be proud of one another's accomplishments.

So, I have plenty of reasons to love running, but the actual act of running... not so much.  Each and every time I go out for a run, whether it's 2 miles or 11 miles, I ask myself, "why am I doing this?"

Then I get done with my run.  All those feelings I described above wash over me, and I remember why I run.  Because I can.

Is that food even worth eating?

Whenever I have a day where I have overeaten or eaten something because I was tired, stressed, or angry, my good friend and walking buddy, Windy, will ask me, "was it worth it?"

At this point is the conversation, I grit my teeth, then sigh deeply, and usually respond, "No..."

Most of the time when I eat emotionally, I am eating food that is just "there."  It's not food I would normally eat, and when I think about the taste, the quality, the nutritional value, it wasn't even worth eating. 

That's not to say there isn't unhealthy food I consider worth it.  There is.  I love ice cream, but generic everyday ice cream, not worth it.  But ice cream from The Big Dipper, Cold Stone Creamery (see Sibyl, got the name right that time!), and the Creamery in Virginia City Montana... all so worth it to me.  Juli's homemade cookies (whether made the "old fashioned way," healthy or Paleo), is worth it.  My sister-in-law, Ondrea's, homemade lemon bars, worth it.  The Salted Caramel Bar from the Park Avenue Bakery, definitely worth it. 

The food I have eaten the past week because I was tired.... not worth it.  I was eating fun sized chocolate Halloween candy, two or three Paleo snacks in the evening, and even bought cheesy breadsticks from the cafeteria at work to go with my healthy soup.  Yes, the chocolate tasted good, but in the end, it wasn't worth it.  Especially when I went to weigh in yesterday. 

I have been trying more and more, to really pay attention to what I'm eating.  To take the time to enjoy it, to savor it, to make sure it is truly worth it.  For years, I ate out of habit.  I ate because the food was there, or because I paid for the food, or because someone else made the food, etc. 

Since finishing the 21 Day Sugar Detox (which I obviously need to do again, since I went right back to eating sugar!), I have noticed the quality and taste of my food.  On one occasion, Hubby had bought me dinner and I ordered a grilled chicken, which tasted terrible.  Dry, no flavor, and even the tiny bit of BBQ sauce tasted off to me.  I was going to eat because Hubby had paid for it, but he convince me it wasn't worth it.  We would go somewhere else and get me something I could enjoy.  Over the weekend, while at the retreat, I had ordered a Southwest Burger (no bun) as my indulgence.  I was sorely disappointed.  Though the sauce and veggies that came with it were good, the burger was a bit dry, generic tasting.  Wasn't bad, but definitely wasn't what I had been expecting.

I am still learning to ask myself before I eat something, "Is this worth it?"  And after the first bite (or two) to ask myself again, "Is this worth it?"  If not, then I need to learn to push that food aside and find something that is worth it.  If I don't enjoy what I'm eating, then I shouldn't be eating it.  I need to find the food I like, can enjoy, savor, and make me feel good both physically and emotionally. 

Add this to the long list of things I need to work on when it comes to food and my eating behavior!

It was almost one of "those" days

Our three foster kittens

My morning did not start out well.  I was sure it was going to be one of those days were everything goes wrong, all day. 

Got up on time this morning and jumped into my normal routine.  Part of my routine is to clean the litter boxes (we have three cats our own and we are currently fostering three kittens), something I do every morning.  But today I noticed one of the kittens had "missed" the litter box.  Not a big deal, except the mess leaked under the mat that the litter box sits on, so I ended up having to clean the whole area in addition to the normal stuff.  This put me behind on time.  Which normally wouldn't be a big deal, but today is my weigh in and meeting at Weight Watchers so I need to leave the house much earlier than my usual time.

Get that mess cleaned up, Hubby helped with getting the cats and kittens fed and watered, then we realized one of the kittens had an eye that was all gunky (to the point she couldn't open it), so we had to work together on getting her cleaned up enough to get medication in her eye.

By that time, I'm running behind and don't have time for a shower (thank goodness I took one in the evening), so I gather my stuff and off to the meeting I go.

I knew it was not going to be a good weigh in because I've had a bad week (yes, I can blog all about starting anew, but apparently I have trouble actually doing it!) and I realized that in my frenzy of the morning I had drank my 32 oz of water, which I don't do before weighing in.  So on top of my bad food choices, I'm sloshing around with my morning water intake.  But, I faced the scale, accepted the weight for what is was, paid my money, and sat down in my usual spot.  Then I reached for my mug of tea.  No mug.  No tea.  I forgot to make it before leaving the house. 

Luckily, things went smoothly while there.  I got to visit with friends, the meeting topic was brought out some good discussions, and I felt a bit renewed and ready to face the new week.

Arrive at the office, start to settle in and realize my phone is nowhere to be found.  I was pretty sure I had it when I left the meeting center, but not positive.  And the way my day had been going, I was starting to think I left it at the center... or it fell out of my pocket on the way into the office and had gotten run over by a truck. 

I ran back to my Jeep and breathed a sigh of relief.  It was in the cup holder, safe and sound. 

I made some tea, got the caffeine rush.

Went for my morning walk, and got the adrenaline rush of being outside and visiting with co-workers.

And I realized I felt good.  Felt better than I had in several days.  The rundown, sleepy feeling I'd had since Monday was gone.  I was alert and focused.  So maybe not a bad day after all.

I had a 10 am dental cleaning.  Not a big deal for most people, but I've had dental problems in the past, so going for a cleaning usually means a follow up visit to repair, fix, or add something.  This has been due to my own bad hygiene and because family genetics that cause dental issues.  Today though, the hygienist complimented me on my clean teeth (Yea!) and there was nothing wrong so no follow up needed (Woo hoo!). 

Then my 11 am work meeting went smoothly and was able to come with a simple solution for the customer's needs.

It was during this time that I realized, I was having a good day.  Not one of "those" days.  Things started off rough, but I persevered and things got better.  I could have let the morning fiascos ruin my whole day, but instead I focused on the positive things. 

So it's not one "those" days.... It's one of the good days! 

When will I learn...

When I am tired I need to go to bed.  Period.  No discussions, no internal dialogue, no worrying about how early I will wake up.  I need to get myself to bed.  If it's earlier in the day, I need a 20 minute power nap.  If it's any time after 7 pm and I feel tired, I should just go to bed.

Why, oh, why is that so hard for me to do?

I did it again.  I was having a good day, getting my steps in, eating the right foods, feeling positive and healthy.  By the time I got home from work I was a little tired, dragging a bit, but had enough energy to get a few little chores done before dinner.  Then Hubby went off to hang with his friends to watch the Monday Night Football game and I was left alone.  Alone and tired.  And did I take myself to bed?  Nope.  I fell into my old habit of "eating to stay awake."  I managed to find an abundant of snacks, which I ate while sitting on the couch, watching TV. 

I didn't fall into just one old bad habit, but multiple bad habits... and I did them all at once.  Grazing when I'm not hungry.  Sitting on the couch instead of at the table to eat.  Eating while distracted.  Gah!

It's nights like those that make me realize just how ingrained those bad habits are.  I was well aware of what I was doing, but for some reason I was unable to stop.  And it's at those moments I completely forget about my awesome support system.  I never think to stop and text, call, IM, or message a friend to get through those moments.  I never, ever think to do that... until after the fact.

And not only did I overeat, but because I was watching TV and playing on my tablet at bedtime, I couldn't shut my brain off to get to sleep.  Instead, as tired as I was, I stayed up late.  That means, today will be a struggle because I'm still tired.  Yet another vicious cycle.

So, just a day after my post on starting anew.... I am starting fresh... again...  *sigh* 

Starting anew

Sunrise in Helena (picture borrowed from the internet)

a·new

adverb: anew

1. in a new or different, typically more positive, way.
2. once more; again.

    

My weekend of scrapbooking is done and now it's back to my normal, everyday, routine.  I did well this weekend, much better than I have at past scrapbook retreats.  But I did go a little overboard yesterday, but looking back I realized I was tired (only got 5 hours of sleep the night before) and therefore, not making the best food choices.  At the retreat or in the evening at home.

Out of three days, I would say having two good days is a major success for me!  And it means that next time, I can try for three out three good days. 

That's the one thing I love about my loss journey, there is always time to start over, start again, start anew.  I think of each Thursday (my weigh in day) as a brand new week, clean of mistakes and bad choices.  I have another week to try to get my food choices under control.

And even better, each morning is my chance to start anew.  I get to the start the day fresh.  What happened yesterday is done, I can't undo it, so beating myself up over it won't do me any good.  In fact, dwelling on it will only make me feel bad and guilty, which leads to emotional eating. 

So this morning I started anew.  I made a plan for my day regarding food and activity.  I am back in my normal routine.  I am back to feeling in control.

I'm not thinking about tomorrow or next week.  I'm focusing on today and the choices I can make to have a good, successful day. 

Instead of waiting until next week, next month or next year to start on your diet, weight loss journey, clean eating or anything else you may be doing; start today.  Start now.  To steal the Nike slogan, "Just do it!" 

Starting anew was never easy for me, I would get off program and promise myself that I would start next week or tomorrow.  Then I asked myself what I was waiting for? I can start anew at any moment.  I just needed to accept whatever stupid thing I had done, learn from the experience, make a plan for the next time I might have a challenge, temptation or stupid moment, and move on.  No need to wait. 

Today is my new day, and I plan on making the most of it. 

Making good choices

Day 2 of my scrapbook weekend and so far, so good.  I'm really proud of myself for not snacking or eating the treats that were brought.  Wasn't easy, because my sister-in-law brought brownies... and I know how awesome her baking is!

Does this mean I'm not going to have a brownie all weekend?  Probably not.  My plan is to have one sometime today, but truly savor and enjoy it.

As for my normal meals yesterday.  I had breakfast and lunch made at home, chose a salmon salad for dinner (and oh, so yummy!) with clam chowder (though I don't think the milk in the chowder agreed with me), and for a snack I ate grapes that were on the salmon salad and had my homemade granola.  For me, this is a huge victory!  Usually my scrapbook weekends become an eating frenzy with a little scrapping thrown in.  Yesterday I got 11 pages completed and went to bed at a fairly early (early for a retreat, anyway) and slept well. 

On to Day 2.  I have a plan.  Going to have the standard breakfast of eggs and bacon, doing my one indulgence meal at lunch of burger (no bun) and sweet potato fries, and for dinner the Cobb salad.  I brought healthy snacks of veggies, granola, jerky and nuts; and of course, one serving of (what I'm sure is a delicous) brownie.

So, step one is have a plan.  Step two... to follow through with step one! 

One small change

The topic at this morning's Weight Watcher meeting was about behavior and how to change some of the behaviors that got us to the point where we have a weight problem.

I have a long list of behaviors I would like to change, but if I focused on the whole list, I would be overwhelmed, get frustrated, and end up changing nothing.  Which is why WW stresses changing one behavior at a time.  We discussed options on how to make the changes needed and came up with strategies for various behavior changes.  Then we were to pick on behavior we wanted to work on changing this week.

For me, I chose to stop snacking when I wasn't hungry.  Great idea because I have been snacking more than necessary in the evenings.  Easy because I have made up healthy snacks to have on hand (kale chips, homemade granola, hard-boiled eggs, etc.).  I have this covered, right? 

Ummm... yes and no.  I have no doubt I can do well during the week.  But this weekend.... remember the scrapbook retreat?  Lots of snacks and treats available?  I know, I know.  All I have to do is say no.  Right.  If that is all it takes to not overeat, I wouldn't have a weight problem to begin with.  I love food.  I love to eat.  And I love to eat food I shouldn't be eating. 

So, I have two choices.  I can chose a different behavior to work on or I can look at this weekend as a challenge and a test.  Can I get through three days of scrapbooking, hanging with friends, and being around food without being tempted? 

I've decided to use this weekend as a challenge.  To see how well I do in a different environment, with tempting foods around.  I have a list of snacks to take with me, including a few Paleo treat so I don't feel deprived.  I can do this!

I told Hubby I was a little worried about this weekend (he seems to be my compass when we travel, guiding me to the better the choices), but he says he has confidence in me.  Plus, Juli and I plan on texting one another since we will both be struggling with eating away from home, and my friend Sibyl will be at the retreat with me.  And I know that I will be accountable to my walking and weight loss buddy, Windy, come Monday. 

So, I have plan.  Check.  I have snacks to take with me.  Check.  I have a support system in place.  Check.

Now... to follow through...  

Be prepared, do a little planning

I'm going to be going away for the weekend (yes, two weekends in a row) and I'm already planning what I'm going to do for meals and snacks.

I'm going to scrapbook retreat at hotel and usually when I go I take my own meals and snacks.  Because I'm short on time this week and because I will need work in the morning before I leave, I have decided I will eat my meals at the hotel.  A bit pricey yes, but stress free, so for me it's worth the price.  I am somewhat familiar with the meals they offer so I'm already planning on what I will have.  Why think about it now?  I'm horrible with quick decisions, especially when it comes to food.  If I plan ahead, have some idea what to order, then I will be more likely to make the healthy choice... or at least a better choice. 

I pre-plan my meals while at home as well.  Okay, Hubby does the cooking, so he pre-plans, but thanks to him I always know ahead of time what is on the menu.  We do this so we're not scrambling to figure out meals, or going out to eat more than we should.  We go to the grocery store with a detailed list and very rarely stray from the list (before switching to clean eating I was awful about throwing the latest "low calorie" snack in the cart... just to try it).  We tend to shop at two stores, the first being the Natural Groceries or other health food store and then what we can't get there, we get at the big supermarket.  When at the big supermarket, we try to stick to the perimeter of the store, only venturing down the aisles when absolutely necessary. 

Having a list when shopping is key.  Well, that and not going shopping when you are hungry... but that goes without saying...

Snacks are a different story.  I'm just starting to learn that I need to plan my snacks as well.  Otherwise I tend to graze through the kitchen looking for something to eat, then end up overeating.  Through the 21 Day Sugar Detox, I've figured out I don't need a big snack to tide me over.  Just a little protein will do it.  So I've begun to plan my afternoon and evening snacks.  Obsessive behavior?  Probably.  Helpful behavior?  Definitely.

So, in order to be prepared for this weekend, I am mentally planning my meals the best I can and will take appropriate snacks that will keep me satisfied but hopefully won't make me feel deprived.  For any of you that have been to a retreat (scrapbook, quilting, whatever) know that food, especially snacks, is abundant.  And the snacks are usually treats.  Very high in carbs and sugars.... and oh, so yummy!  I'm hoping that by taking my own snacks (and one or two Paleo treats), I won't feel the need or craving to indulge.  Plus I've now stated it here, so I have to be good, right?

The good and bad of having a routine

I am a very routine orientated person.  I love routine and I thrive on routine.  And routine is what helps me stay on track with my weight loss and weight maintenance.

Being on vacation makes being in a routine very tough.  Though, if on vacation, a routine of sorts does start to form such as what time you get up, eat, go somewhere, go to bed.  In general, I'm rarely on vacation long enough for that to happen. 

So, after being on vacation for 4 days, it was almost a relief to get up for work this morning.  I have a very specific morning routine (and though I appreciate Hubby's help in the morning, if he steps in to do one or two of my morning chores, it will throw off my whole morning), a routine once I'm at work, an evening routine, and a bedtime routine.  I'm flexible with my routine throughout the day, nothing is set in stone so if something doesn't happen at it the normal time, I don't fall apart.  (Okay, with the exception of the morning routine, but that's more to keep me moving, get stuff done, and get out of the house on time.)

Over the years, I've found having a routine with my activity and exercise is key to actually getting it done.  If I run or workout, I do it first thing in the morning.  Even if I tell myself I will work out in afternoon or evening, it rarely happens.  I set out my workout clothes before I go to bed and when I get up in the morning I put them on and start working out before my brain registers what I'm doing.  Once I'm done with my morning workout, I usually have a pretty good day eating-wise.  I also try to walk three times during the day at work, on both breaks and at lunch time.  The times may vary, but it's a routine to get out do it.

Eating is very much a routine for me, but this may actually be a problem.  I have set times I eat, but the problem is, I think I have to eat at those times; whether I am hungry or not.  When I take the time to focus on my hunger level, I am not hungry when I think I am.  I just want to eat at noon because that's lunch time, that's when I'm supposed to eat.  I might not even be that hungry but I will heat up my lunch and eat it anyway.  This is something that I didn't even realize I was doing until about year ago.  I started writing down my hunger levels before I ate anything and realized I was eating because of the time, not because I was hungry.  I still do this (add this the long list of things I still need to work on) and it's been a hard routine to break because it's such an ingrained habit at this point. 

For a long time on my weight loss journey, eating the same foods for breakfast and snacks was a routine.  It worked for me.  Now that I'm attempting to maintain my weight, I want more variety in my meals and snacks.  I quickly become bored with the same foods day in and day out.  How I managed to go several years eating the same breakfast every morning is beyond me! 

Now that I'm back from vacation, back at work, and back to "real" life, I'm struggling to get back into my routine.  I'm trying to get back on a normal sleep schedule, eating healthier meals, waiting until I'm hungry to eat, and getting out for my walks.  Eventually I need to start incorporating a run or workout in the morning again. 

Unfortunately my routine will be interrupted again this weekend when I attend a scrapbook retreat.  Having a break from the day to day routine is a good thing, it's not getting back to the routine that is the problem.  At least, it is for me!

Getting back on track

Yesterday was another good day.  Hubby and I visited the local zoo, had a relaxing lunch, and then did a 2 1/2 hour microbrew walking tour.  I am not a beer drinker, but even I found this tour a lot of fun.  I even sampled some of the microbrews.  Which meant this non-beer drinker drank more beer than she had since her 20's!  And yes, I'm aware microbrews are not Paleo...


Though my eating was okay at breakfast and lunch (probably had a few things I should have requested left off the meal), dinner and evening snacks were a lot more than I planned.  I have all kinds of excuses for that; I was tired, a little tipsy, and just didn't care at that point. 


In the past, if I had gotten off track, had a bad day, or overate, it could get me off program for days, weeks, even months (which should give you some idea why it took me 6 years to lose 100 pounds).  It was very hard for me to just shake off that one "bad" meal or day.  I would feel like I had totally blown it and would, in a sense, give up.


For me, falling off the wagon was not the problem, it was figuring out how to get back on that was the problem.


Over the years, it's gotten easier to accept that one bad meal or day.  Probably helped that I did a little soul searching and began thinking about the numbers.  If I have one bad meal out of the week, that is just one meal out of 21, so I still have 20 meals I can get it right.  One bad meal was not going to mess up my whole week.  And neither would one bad day.  There are 7 days in a week and one day would not blow the whole week.  The worst it would do is cause me to maintain.


Giving up on the program for days on end is what causes the issues.


Unfortunately, I am a very slow learner when it came to my weight loss journey and this is one lesson I did not figure out until I was nearly at goal.  It has helped me with maintaining and not getting totally off track.  I know that if I have a bad day, or in this case, a bad afternoon and evening, I am capable of getting right back on track.  So, today is my day to dust myself off, remind myself that I had fun on the tour (though the slight headache this morning isn't helping with that...), and that's a new day and a new beginning.  I will have a good day, on program, eating healthy foods and drinking lots of water.


Thankfully, I have learned to give myself a break and realize I'm not perfect.  Weight loss and weight maintenance isn't about perfection, it's about perseverance.  Learn from your mistakes, and attempt to do better the next time.


I learned that I can enjoy life, even if it means going off program now and then.  I just need to remember I am capable of getting right back on program!

(Trying to) Eat Paleo while traveling

Yesterday was a much better day for me.  What little headache I had in the morning was gone by the time we left the hotel for day.  Hubby and I had a great day seeing the sights and just hanging out.

I enjoy traveling, though going to new places is a bit stressful.  Being in a strange place, figuring out how to get to places, and of course, finding places to eat.  The one thing both Hubby and I like to do is try local restaurants.  We go to places that we don't have in our hometown.

Combine that with the fact my Hubby likes try the local microbrews, and we end up eating a lot of meals at breweries, pubs, and local sport bars so he can sample the brew.  I don't mind because some of the breweries have menus unique to them and have some interesting new foods to try.

I was a little worried about attempting to eat Paleo on this trip.  Hubby and I go out to eat once or twice a week at home and I usually have pretty much the same thing, but I when we're traveling I like to try a few new things.  Trying new things and keeping it Paleo brings up some challenges, but it can be done.

• Read the menu...carefully!  I am guilty of skimming over the menu and picking the first thing that sounds good.  Hubby has always been good at this and would often roll his eyes at me when I would get my food and see it had something I don't like or had an ingredient I hadn't been expecting.  This trip I have carefully read the description of each item, and discussed the items with Hubby.  So no surprises!
• Ask questions!  This is the hardest for me to do.  I feel like I'm bugging or nagging the waitstaff, so I hate to do this.  But for those of you that feel like I do, I have good news, it gets easier as you do it.  Yesterday at lunch I asked questions about the several of  items that I as interested in and the staff happily answered my questions.  I've also found that by asking questions the staff gets a feel for what you like and will make recommendations.  
• Ask for changes and substitutions!  When ordering, remember the saying, "It never hurts to ask."  I start my order my by saying, "Would it be okay to..."  Most of the time they are happy to do it.  Yes, there are times they can't, but it didn't hurt to ask!
• Have a plan B!  Because there are times they can't comply with your request, have a second choice in mind.  
• Eat until you are satisfied!  Yes, it is okay to leave food on your plate.  *GASP*  Yes, you heard me, leave perfectly good (and sometime expensive) food on your plate.  If you are starting to feel full, you have eaten to much.  When you get to this point, take your napkin and place it over the plate, and move the plate aside.  Out of sight, out of mind.  Do I do this?  I would love to say I do this a lot, but I would be lying.  This is one that I still need to work on.  Luckily, Hubby has picked up on my "I'm getting full" cues and reminds me I don't have to finish my meal.  If you can, take the leftovers with you.  If not, just remind yourself there is no difference between eating the food because it's there or having it thrown away.  Either way, it's gone.  
• Don't overindulge just because you're on vacation!  Oh my, this is another hard one for me.  I tend to go into vacation mode the day before we leave and start eating sweets, treats, and big meal.  Then continue that throughout the trip and for a day or two after we get back.  This trip I'm reminding myself that I can have the occasional indulgence, but I don't need to spend the whole trip eating.  It's about the places we visit and the people are with that matter.  Yes, good food is part of it, but a small part.  Food is to fuel my body, not the reason we are on the trip.

So, how did I do yesterday with all these little tips.  I feel I did really well.  Probably should have left a little food on my plate last night, but in my defense I did put part of my meal on my Hubby's plate so I wouldn't eat all of it just because it was there.

And I did indulge.  But I also did something I have never done in my life.  While my Hubby may love microbrews, I am not a beer person.  I like food.  I like treat.  I like ice cream.  Hubby wanted to go a tap room, next door to the tap room was a Stone Cold Creamery.  I started with the internal dialogue and as Hubby pointed out, I could still indulge occasionally and if I wanted ice cream, I should get some.  Keeping in mind that I haven't had any real sugary treats in nearly four weeks, I went for the smallest dish of ice cream (which was still a lot).  I got the ice cream, took it back to the tap room and savored the flavor, the texture... the sugar!  And about half way through the small cup of ice cream I realized I was satisfied.  I had my treat.  I still felt good.  And then I did it.  Something I would never have dreamed possible for me.  I threw almost half of the ice cream away.  In the garbage.  Me!  I felt great about the decision, both mentally and physically.  Pretty sure if I had eaten the whole cup I would have felt sick.  

Not sure if I could do that again, but having done it once, it gives me hope.  Maybe I have changed.  I hope so!

Another day of vacation, another day to make healthy choices!  

migraines

My weekend away with hubby did not start out well.  The drive to the airport was nice because of the beautiful fall day in Montana, we got checked in and through security without any hassles (love small airports for this reason!), and had time to sit an relax before out flight.  It was about this time that I noticed I was getting a headache.  My 5th headache in 6 six days.  Unfortunately this isn't unusual for this time of year due to allergies and also hormonal for that time of the month.  I didn't think much of it, just figured it would go away on it's own.

Nope.  

The flight was good until we started the decent, then we hit a lot of turbulence, making my headache worse and adding some nausea to go with it.  By the time we landed and finally got off the plan, my headache had turned into a migraine. 

And for me, this is all to familiar thing.  Though the migraines have lessened over the years, I still get them.

I started getting migraines when I was late teens and early 20's.  At the time, I didn't know that was what I was suffering from, just that I would occasionally get these "bad headaches."  I finally diagnosed with migraines when I was about 26, put on medication and sent on my way.  The medication didn't seem to help, but who was I to argue with my doctor.... something I regret now!  The headaches and migraines continued, and continued to get worse.  In 2005 I realized that I was on the verge of losing my job due to excessive sick leave from my chronic migraines.  I was having migraines more days than not.  I was miserable.  

My friend had been bugging me for several years to see a naturopath about the headaches and migraines, but I didn't see how that would help if my own doctor couldn't figure it out.  But in desperation, I got the naturopath's name and went to see her.  

I spent an hour with her (never having spent that long with my doctor, though more than that time in his office waiting for him!) but she had pretty much figured out my main issue within the first 10 minutes.  One of the first things she asked me is, "what do you eat during the day, starting with breakfast?"  I thought that was on odd question (at the time I had no concept of how food could effect the body), but I started out by telling her I have a mug of tea.  She asked if I used sweetener and I said "yes, Equal."  She sighed and said that may be my problem.  Equal is aspartame.  Aspartame is known to cause headaches and migraines.  
That made perfect since to me.  I had been on Weight Watchers for about 9 months so I was eating a lot of low-fat, low-calorie foods... most of which were sweetened with aspartame (a shocking amount of my food contained it!).  I drank tea with aspartame and diet coke with aspartame.  And what did I do when I got a migraine?  I drank more tea (with more aspartame) thinking that was helping!  

There were other factors that were causing my migraines, but once I began limiting the amount of sweeteners, getting 7 to 8 hours of restful sleep, and moderate activity, my migraines went from 3 or 4 a week down to 1 or 2 a month (and generally hit during that time of of the month).  

Over the years I've learned tricks to alleviate the migraine, such as a cold compress on the neck for 30 minutes and then a hot shower to 10 minutes (not sure why this works for me, but it does) or if I'm out and about I will take 2 Excedrin Migraine and drink a mug of black tea.  There are times, only an hour or two of sleep in a dark, quiet room will do it.

So, back to my weekend away adventure with a migraine...

By the time Hubby and I walked through the airport, collected our bags, caught the shuttle bus to the rental car hub, and got on the road, I was absolutely miserable.  But the fun was finished... we landed at 6, were in the rental car by 7, when it was dark.  And rainy.  And neither Hubby and I had a clue how to get the hotel.  Even with the help of my iPhone and his Android phone, it took us three tries to find the right road to the hotel.

At that point, I was done.  I was not going anywhere.  I was suffering from one of the worst migraines I have had in years and I just wanted to pass out, and Hubby was tired, frustrated and hungry.  Needless to say, it was not the best start to our weekend away.  What should have been a nice, relaxing dinner at some local restaurant, ended up with my Hubby going to the restaurant at the hotel next door, while I tried my best to get some sleep in the room.

Today is a new day.  I feel 90% better (so a HUGE improvement from last night), have energy, and a determination to make this a good day to get our weekend back on track.

Off to have some fun!  

At a crossroads with my weight...

Today is my weigh in day at Weight Watchers.  I was a little disappointed to see I had gained nearly a pound this week.  There are many reasons I could have gained, just a little harder to think of them this week.  Usually I can pinpoint something I did or ate that would cause the gain.  This week, it could have been the snacking in the evening, hormones, or the fact I didn't sleep well last night.   

Talking with Hubby after the weigh in, I realized that despite the weight gain, I still felt good.  I haven't allowed the sugar to creep back in my diet, I'm sticking to healthy snacks, and I just feel happier with my food choices and the way I'm eating.

This made me realize I may be at a crossroads when it comes to my weight. I am currently 6 to 11 pounds overweight (depending on which chart, graph, or random BMI that you look at), but I feel good, mentally and physically. So, I have to decide if I'm truly happy with the way things are now (the way I eat, the feel, the way I look) and want to maintain this weight or do I want to go through the process of trying to lose that weight.

I'm 7 pounds above the weight I would personally like to be, but I'm not sure counting calories, limiting my food intake and constantly obsessing is the way I want to live my life just to reach a certain number on the scale. I like the freedom that Paleo gives me. I eat healthy, flavorful, satisfying foods, I don't have to track calories, and it's teaching me to listen to my body for hunger cues, eating when I'm hungry and stopping when I'm satisfied.

Do I stay this weight or do I strive for something more?  I have weighed less, in fact, at my lowest weight I was down 11.2 pounds from where I am now.  I was never able to maintain that weight for more than a week.  I was able to maintain a certain weight (7 pounds lower than I am now) for about a year, but it was a lot of work.  I obsessed about the calories in/calories out, felt like I was depriving myself of the foods I enjoyed, and worked out 6 days a week (ran 3 days, strength training for 3 days).  Yes, I felt good physically, but mentally I was a mess.

First, I need to figure out if I'm truly happy at this weight.  I like the way I eat now.  I like the way I feel.  But I'm not sure I'm truly happy with the way I look.  This may require some soul-searching.  I may need to go back and look at pictures prior to my weight loss and look at some now.  My self image may be skewed.  I do know that some of the clothes I could fit into last winter, I am struggling to get into now.  So that doesn't help with the self image...

Second, I need to figure out if I can maintain this current weight and not let it creep up anymore than it has over the last couple of years.

Third, is this weight, this lifestyle, maintainable going forward.  I think I already know the answer to this one... Yes!  But only time will tell.  My diet, way of eating, has changed a lot over the years.  So who knows what the future holds.

I have a lot to think about, decisions to make, but I have time.  So, for the time being, I'm going to continue on as I have.  I will enjoy my Paleo lifestyle, enjoy my walks with friends, attempt to enjoy my training runs (I run, can't say I enjoy it all the time!), and be happy with the life I have at this moment.





 

This is how I thought it would be...

I know, I know... you are sick of me talking about the 21 Day Sugar Detox and how awesomely wonderful it is, but I'm still in the "glow" of it's success.

The reason I'm bringing it up, yet again, is because I had a revelation yesterday.  This is how I thought I would feel once I got to goal.  I no longer track (write down every morsel of food I eat and then obsess about the calories in said food), I no longer worry about calories in/calories out, and I can dismiss movie theater popcorn and cookies without having the 10 minutes of internal dialogue on why I should or shouldn't eat it. 

When I got to goal, I was still struggling.  I was struggling to maintain my weight loss, struggling with food choices, obsessing about working out to cover my eating binges.  It wasn't until Hubby and I started eating Paleo and I stopped tracking, that I realized how obsessive I had been.

Now, in the "glow" of the detox, I feel like I finally have a glimpse of what life is supposed to be like at goal.  Yes, I still need to eat healthy, limit the processed foods and treats, still need to exercise and stay active, but the obsessiveness is gone.

The revelation began Sunday at the movie theater, when I had no inclination to buy popcorn.  On Monday, there were homemade pumpkins cookies in the next office, and my only thought was, "Boy, I bet those are good..." and then I went about my day without giving them a second thought.  I didn't have the internal dialogue about if I should, could, or would eat them.  I wish I could express what a big deal this is for me, but unless you've had the internal dialogues, you are probably as baffled by this revelation as my husband is. 

Will this feeling last?  This feeling of being in control and not eating a cookie because it's there, waiting to be eaten?  I really hope it lasts!  It's amazing to me.  After 6 years of weight loss and 4 years of struggling to keep the weight off, I now feel like I always thought I would.  In control.  Happy.  Confident. 

That's not to say I no longer have my moments.  I was tired yesterday so the snacking last night was more than I would have liked.  I stuck with Paleo approved snacks and had one of Juli's awesome chocolate chip cookies, but I didn't feel totally out of control.  When Hubby pointed out I should be done snacking, I drank a cup of water and remove myself from the kitchen.  One of these days I will learn to just put myself to bed instead of eating to stay awake!

Hubby and I leave tomorrow afternoon for a weekend trip out of town.  I am a bit nervous about traveling while keeping to a Paleo diet, and trying to keep my sugar intake to a minimum.  I know it can be done, but this is the first time since switching to Paleo that we will be gone for more than a day.  Away from the comforts and routines of home, it will be challenging.  In the past year I have gained quite a bit of weight while traveling, but this time I hoping to maintain. 

Positive thoughts.  I can do this!

Motivation or the right mindset?

 

I have felt great the last few days.  Not just physically, but mentally as well.  I am, once again, in control around food.  I feel like I could tackle any food challenge or temptation put in front of me. 

This feeling worries me...

mo·ti·va·tion

noun

•  

  the reason or reasons one has for acting or behaving in a particular way.
•  
  the general desire or willingness of someone to do something.

My motivation comes and goes quickly.  My reasons for losing weight and maintaining my weight have not changed over the years, but my desire and willingness to continue on this journey sometimes leaves me.  I get tired of all it;  I just don't want to worry about what I'm eating, how much I'm eating, and if I should be eating.  That is when I gain weight, stop walking and running, and I tell myself I just don't care.  What follows is days (or weeks) of being moody, frustrated, and depressed.  It's a cycle that I have repeated often over the years.

Losing motivation is normal.  I have yet to met someone (especially someone with a lot of weight to lose) that hasn't lost their motivation at some point during their weight loss journey.  When you look at how much weight you have to lose and the reality of how long it will take to lose it, it's easy to lose the desire to continue.

Eventually my motivation kicks back in.  The desire to get back on track creeps into my life and I am more willing to do what I need to get the weight off. 

I have a lot of ways that I get re-motivated.  Through the Weight Watcher meetings, reading articles about weight loss and people who have had success with their weight loss, listening to podcasts that discuss weight loss and healthy living, trying new recipes, tweaking my weight loss plan and trying something new, or just my desire to feel better again.

mindset

noun

1. the established set of attitudes held by someone.

Motivation is a great thing, when you have it.  But I think what has kept me going all these years is the right mindset.  I started this journey with one thing in mind, to stick with it no matter how long it took.  Even if I didn't get to goal, I was going to keep trying.  I went into this with the attitude that this is for life.  Any changes I made in my diet or exercise had to be something I was willing to do for the rest of my life. 

To me, motivation can often be short term, fleeting.  The right mindset is what is needed to continue, day in and day out. 

I need to continue with the right mindset.  I can continue with this feeling of being in control.  I don't need to worry that my motivation may fade, as long as I have the right attitude when facing any temptation or challenge.  I've come this far, so there's no reason to stop now.

More on my food allergy

I wrote a week or so ago about a possible food allergy I may have.  When the hives first appeared, my husband and I thought it was some sort of insect bites, but after eliminating that possibility and the possibility of a reaction to detergent or other outside sources, we began to think it might be some sort of food allergy.

We found out that glutton can mask sensitivities to some foods.  Once you eliminate the glutton from your diet, it's possible that you will notice sensitivities to foods that were never a problem before.

I began to suspect it might be raw almonds causing the problem.  I ate a lot of nut mix over the summer (fuel for long, strenuous hikes) when the outbreak was at its worst.  The trail mix contains a variety of nuts, but mainly almonds.  When I started eating the nut mix as a snack while on the 21 Day Sugar Detox, I had a breakout of hives again.  I stopped eating the nut mix.

Sunday I woke up with another outbreak of hives.  I thought back to what I ate and I hadn't had anything new that would have caused the reaction.  But when I broke down the ingredients of what I was eating, both my breakfast and dinner contained quite a bit of almond flour, as did two of the snacks I ate.  Apparently I can handle the almond flour in small amounts, but on Saturday I had overloaded my system enough to cause the outbreak. 

I'm glad that I have (most likely) found the culprit, but it means I will need to be more aware of what I'm eating during the day and limit my almond flour/raw almond consumption.  Not sure I'm ready to eliminate it entirely.  That would be mean giving up the awesome biscuits and yummy Pumpkin Spice Doughnuts my Hubby makes.  Not to mention the wonderful Paleo Chocolate Chip Cookies that Juli made for us.  So for now, I'll cut back and limit my intake of almonds.

On a happier note, I survived my first day off the detox without going overboard on sweets.  In fact, the only "sweet" I had was one of the Paleo Chocolate Chip Cookies that Juli had made.  (Totally awesome cookie!)   I did have a banana and some cashews, but other than my normal eating plan, that was it. I wasn't even tempted by the movie theater popcorn yesterday, which is a first for me!  I can avoid it, though I usually start drooling when I walk in the theater, but yesterday I bought my large water and didn't give the popcorn a second thought.

I do have some pretty big challenges coming up.  Hubby and I will be traveling over the weekend, so all our meals will be eaten out.  We may be able to take some of our own snacks, so that will help.  Then the following weekend I will be attending a scrapbook retreat.  Big challenge.  Lots of (not-so-healthy) snacks and some consumption of alcohol.  Should be interesting to see how I do. 

But for now, things are going along smoothly.  Feeling good, happy, and positive.  Most of all, just loving life.

What now? Day 22 of the 21 Day Sugar Detox

My non-sweet treat in celebration of completing the detox
Pumpkin Spice Doughnuts

I have officially completed the 21 Day Sugar Detox.  For me, this was a successful endeavor.  I've learned a lot (see yesterday's post) and I am happy with the results.  I did not use the detox as a way to lose weight (I did lose a pound, which for me is pretty good) but as a way to get away from snacking on sugar and carbs instead of healthy foods.

The 21 Day Sugar Detox book tells you what to expect on Day 22, "You may experience apprehension about adding foods that were on the No list for the last three weeks back to your regular diet."  Yep, that's definitely me!  I don't want to revert back to my bad habits, but I don't want to deprive myself of the occasional treat either.  I am worried that having one treat will cause me to lose control and I will go on a sugar and carb binge.  

The advice to handle Day 22 is, "Your best bet is to take it easy! Go slowly, and add back foods little by little.  A bender on a bunch of sugary foods will almost always leave you feeling very sick!"

With that in mind, I'm trying to come up a plan to keep me on track, but allow for the occasional treats.  Here are few of my ideas.

• Going to keep sweeteners out of my tea.  I love tea, I drink black or green tea in the morning and various decaf teas in the afternoon and evening (a lot more during the winter).  I have always had some type of sweetener in my tea, but I was surprised at how quickly I adapted to drinking it without sweetener.  I have also learned what tea I really enjoy and which ones are bland without the added sugar.  I will keep the flavorful teas and ditch the rest.  If I can't drink it without sweetener, then I just won't drink it.
• I am giving up my gum habit.  This will be the toughest one to follow through with.  I use gum to keep me from overeating, but I've learned that gum isn't that great for you.  Chewing gum is a great distraction for your mind, but confuses the heck out of the rest your body.  When you chew food, your body is prepping for the calories that will come when you swallow, but with gum, those calories never come.  This can cause digestive and other issues.  Not worth it.... but a hard, hard habit for me to break!
• Stick to the 21 Day Sugar Detox Cookbook evening snack suggestions.  I have really enjoyed the granola, kale chips, homemade jerky, and deviled eggs with pesto.  Since we were following the Cookbook meal plan, I will also be incorporating some of the snacks from the the original Detox book.  The snacks are healthy, tasty, and free of sweeteners.
• Hubby and I will occasionally make Paleo treats and desserts, to have once or twice a week.  I don't want to have a lot of these on hand because it would be easy for me to go overboard.  Although these are healthy alternatives to the processed, sugar and carb laden versions, I don't need to have treat everyday.
• I will not deprive myself at special occasions.  I will enjoy birthday cake at parties, the decant dessert on my anniversary, the local cuisine when we travel, and some of the wonderful treats that friends make only at the holidays.  
• Most importantly, I will revisit the 21 Day Detox if I feel myself getting out control again.

I was pretty lucky when I started the detox because my meals were already (for the most part) glutton, dairy and sugar free, so really the only thing I had to detox from was my bad snack choices.  Which is probably why I was able to get through the last 21 days fairly painlessly.  I had my moments, but with the support of my Hubby and friends, I made it through.

So what now?  Now I continue on as I have for the past 10 years.  I keep working on maintaining my weight, keep learning what does and does not work for me, and I keep my mind open to new ideas regarding diet and weight loss.  

I'm sure there will be plenty more challenges, struggles, and setbacks for me to blog about, but hopefully there will be more triumphs and accomplishments as well!

Day 21 - 21 Day Sugar Detox

I've made it to the final day!  It's still very early in to day 21, but being the last day I'm feeling fairly confident I finish this detox successfully.  

I am fairly certainly I have not gone 21 days without sugar, glutton, or dairy since infancy.  It is a great feeling of accomplishment knowing I stuck to it and was able to finish it.

I've learned quite a bit during the last three weeks.  I really hope I can remember what I have learned, and use this experience going forward.

Here are a few of the things that come to mind:

• I forgot how much I enjoy blogging!  I blogged a lot in the year before and after getting to my goal weight, but then I let it slide.  The last three weeks, blogging about this detox has brought that passion back.  Doubt I will continue to blog every day, but I am going to make it my goal (as I originally planned) to blog at least once a week.
• I can survive without sugar!  When Juli told me about this detox in April, I couldn't figure out why anyone would want to go without sugar.  Isn't the point to maintaining healthy lifestyle to incorporate treats now and then?  Why give that up?  Because sometimes your body needs a break!
• Support is important! As I've said before, I have an awesome support system in place.  For me, that includes, my hubby, Juli, Sibyl, Windy, my walking group, the inspirational and motivational women (and men) at Weight Watchers, friends on Facebook, and my co-workers (thank you Marty S for talking me out of the cafeteria cookies!).  Ask for help, you will amazed, by the generous, thoughtful people in your life.
• Plan, prep, and follow through!  I didn't jump into this detox lightly.  Hubby and I discussed it, discussed when we would do it, what would be involved, and then followed through with what we decided.  We timed it so there were minimal challenges during the detox.
• I've learned to listen to my body!  I now have a greater understanding of the foods that negatively affect me, make me feel good, make me tired, or make me feel sick.  I've learned that I may have sensitivity to certain foods and I will need to make the choice going forward to enjoy the food and pay the consequences, or just avoid that food.
• Sleep is important for weight loss and weight maintenance!  I need sleep.  I love sleep.  When I'm well rested, I don't overeat and I have more control around food.  
• It is possible to have energy after 5 pm!  Before the detox, I would come home, help Hubby with dinner, do chores, then flop on the couch for the evening (with food, of course).  Since being on the detox, I have had more energy in the evenings and I've been getting more done around the house.  
• I can get through emotional situations without food!  This is the one that I will be working on for a long time to come.  Because of the detox, I am even more aware of how I use food not only for emotional situations, but to soothe aches and pains.  Some of those aches and pains were actually caused by the food I was eating.  A whole different vicious cycle, I wasn't even aware.  I am learning to find ways to get through those situations without food.  
• Cravings do not equal hunger!  Cravings will pass.  I do not need to give into a craving just because I have one.  For me, I have more of a desire to eat then an actual craving.  I've spent years giving into that desire by eating, chewing gum, or popping hard candies or mints (I'm pretty sure this behavior started when I quit smoking 16 years ago).  This has been a real eye-opener for me.  And has been one of the hardest things to work through on the detox.  When I have the desire to eat, I need to stop, think, realize what I'm feeling, and drink some water or tea until the feeling passes.
• There is a difference between snacks and treats!  I'm a slow learner and I have a feeling this will be one of those things I've learned, but will manage to forget at some point.  I will still need to remind myself that treats are only meant to be eaten occasionally, snacks are healthy foods to tide me over until the next meal.  
• I need to get back to eating mindfully!  This is another one that I was reminded of because of the detox, but will need to work on before it becomes a habit.  I have to start focusing on the food that I'm eating, eat without distractions, and enjoy, savor, and linger over my food.  I will feel more satisfied and will be less likely to overeat between meals.  
• Steady blood sugar levels makes me a happier person!  The detox has made me realize that my constant spikes and drops in my blood sugar made me a very moody, irritable, (and yes, I'll admit it), bitchy person to be around.  Since being on the detox, those mood swings have been much better.  Not great, but better.  I did find it much harder to get through PMS when I couldn't soothe my hormones with chocolate!

Doing this detox was one of the best decisions I've made in regards to my weight loss.  It's made me realize that I can enjoy a wide variety of flavorful, wonderful, natural foods.  I don't need to eat glutton, dairy or sugar.  

As I've said before, I'm a slow learner, and sometimes it takes me awhile to learn new habits.  

I would love to say that I will stick to eating this way going forward... but, if past experience has taught me anything, it's to just take it one day at time.  And today, I will be sugar, glutton and dairy free.