My Plans of Actions and Dreams

LadyWithAPlan

well done on the 9lbs and the OPs

LadyWithAPlan

Good you know now about the gym guys status .. and glad you getting down the gym! 

Well done on the 12 pounds loss 

I do  think you maybe should put the credit card away so you can’t use it. 
I get the section 75 protection on big items but beyond that credit cards are difficult to manage properly and you will over spend money that hasn’t done in yet 


your Xmas plans sound great 

LadyWithAPlan

I am sure they had a lovely time and appreciated the effort 
have a few days to rest now ! 

Happy Xmas break 

LadyWithAPlan

Glad all is progressing well here. Great on your focus to get that cc paid off. Very impressed with your resolve!

Hope the tiles are all you wished for, though yes I also would have saved for them first.  Are you paying interest on the cc? I am off the credit card float using YNAB (moving spending ahead to next month via cc) and its great once you got through it.

Can I interject on the food if you dont mind from how I personally eat? - I figure as you are posting it maybe thats ok? I dont want you to feel any pressure as I understand it can be a trigger issue.  so feel free to ignore. 
I am cutting out sugary stuff as well as I have little control over it so I just dont buy it, if i buy it I eat it.  So I have a couple suggestions to add to your meals if you dont mind to make them healthier and more filling.


 I have added loads of greens to every one of my meals as it helps me be healthy, fills me up  and also green veg esp kale, spinach. broccoli helps stop sugar cravings and clean your liver out plus so many vitamins...  I cant see where the large portion of veg are in your nutrition plan? Maybe you just havent written them in?
 I ensure i have an entire half a plate of greens plus extra veggies at least once a day. I eat a large bag of kale myself every 2-3 days. I roast it, fry with some coconut oil etc, raw in the summer. I keep celery and cucumber sticks to snack on ready to eat in the fridge, I like the crunch. 

Also personally if I dont eat protein first thing in the morning I always eat more food. For me  (maybe you are different`) weetabix  or any cereal for breakfast would be just diet suicide as its largely  carbs  (26g  carb per 2 biscuits, it is not that healthy as the ad campaigns suggest)) and wouldnt keep me going so then I eat way more.. There is simply not enough protein in the milk or weetabix (only 4.5g in 2 weetabix)  to stop the sugar rush despite the fibre.. 

Guidelines suggest which I follow is to be aiming  roughly to eat equal carbs/proteins really and 2 weetabix is 26g carb and only 4.5g protein plus a small amt in the milk  (200g milk is 6.6g protein and 9.5 g carbs  so you are still under your percentages) . I dont  track my food but understanding the basics means you can set up your daily food intake to huge success, get the base levels  daily working and then treats become just an occasional thing thats ok.

As a general rule: 10g of carbohydrate will raise blood glucose levels by 2-3 mmol/l.  You are doing 3.5 x times that first thing in the morning if eating 2 weetabix and 200g milk. Maybe you are only eating one? 

Eggs are high on the satiety index so eat more  Can you  try to swap the weetabix for eggs on toast  - or an omelette without toast?  Or have half the  weetabix and replace with extra eggs? Or eat chicken drumsticks with green veggies (hopefully not coated with too much bready high carby stuff) for breakfast as well  -  Just for a week and see how your eating is/sticking to your plan is. 

Eggs are fabulous for filling one up.  Weetabix with chocolate would for me be  also asking for a sugar  cravings. 

I now have a large brunch which is more of a full meal - meat, loads of veggies and some complex carbs - brown rice largely. I eat breakfast like a king   I live alone but I roast a chicken and make 5.6 meals out of each for myself and make stick and soup.

Maybe top the apples and yogurt with a few nuts and seeds to add protein and good fats? The yogurt can be fabulous greek yogurt thats thick and full of good fats - not sugar laden yogurt I assume - I started checking yogurt labels once and never recovered from added sugar levels in most. High fat is better than low fat as they just up the sugars in them.
I think fabulous healthy food is a  daily lifestyle choice as opposed to being on a restrictive diet.

There is also a lot of toast here - can you replace half  the toast with veggies, tomatoes and salad?  Again its just about getting the protein and veg portion up and the carb levels flat. This is not keto (they eat under 30g carbs a day!) just a balanced healthy way to live.

Hope your 2024 is fabulous

HotDog2020

LadyWithAPlan said:

Glad all is progressing well here. Great on your focus to get that cc paid off. Very impressed with your resolve! Thanks Lady with a plan.

Hope the tiles are all you wished for, though yes I also would have saved for them first.  Are you paying interest on the cc?---------I make payments throughout the month enough to cover the previous months, which means no interest charged. I am off the credit card float using YNAB (moving spending ahead to next month via cc) and its great once you got through it.---------------------- (what does YNAB stand for?)

Can I interject on the food if you dont mind ---------------------------(I don't mind thank you) from how I personally eat? - I figure as you are posting it maybe thats ok? I dont want you to feel any pressure as I understand it can be a trigger issue.  so feel free to ignore. 
I am cutting out sugary stuff as well as I have little control over it so I just dont buy it, if i buy it I eat it.  So I have a couple suggestions to add to your meals if you dont mind to make them healthier and more filling.


 I have added loads of greens to every one of my meals as it helps me be healthy, fills me up  and also green veg esp kale, spinach. broccoli helps stop sugar cravings and clean your liver out plus so many vitamins...  I cant see where the large portion of veg are in your nutrition plan? Maybe you just havent written them in?
 I ensure i have an entire half a plate of greens plus extra veggies at least once a day. I eat a large bag of kale myself every 2-3 days. I roast it, fry with some coconut oil etc, raw in the summer. I keep celery and cucumber sticks to snack on ready to eat in the fridge, I like the crunch.----- Not sure about this, I am not overly keen, my aim is to add more, but I never do, as I am not keen. I did add spinach at one point and I felt great, but I hate the taste, I couldn't cook kale without it being tough, and broccoli is the only food I normally consume but I get fed up with it.

Also personally if I dont eat protein first thing in the morning I always eat more food. For me  (maybe you are different`) weetabix  or any cereal for breakfast would be just diet suicide as its largely  carbs  (26g  carb per 2 biscuits, it is not that healthy as the ad campaigns suggest)) and wouldnt keep me going so then I eat way more.. There is simply not enough protein in the milk or weetabix (only 4.5g in 2 weetabix)  to stop the sugar rush despite the fibre.. ----------I grew up on big bowl of sugary cereal for breakfast and I have tried eating eggs and protein, cooked breakfast, but I always come back to cereal I can't break the habit. I found that 2 chocolate weetabix is lower sugar and helathier then most sugary cereal, so it is an improvement to what I really want.

Guidelines suggest which I follow is to be aiming  roughly to eat equal carbs/proteins really and 2 weetabix is 26g carb and only 4.5g protein plus a small amt in the milk  (200g milk is 6.6g protein and 9.5 g carbs  so you are still under your percentages) . I dont  track my food but understanding the basics means you can set up your daily food intake to huge success, get the base levels  daily working and then treats become just an occasional thing thats ok. ---------- I know it is not the best start to the day, but with some de-skinned no coated except harrisa powder chicken will help stem the hunger pangs - actually I may be more hungry today as I didn't have the chicken!

As a general rule: 10g of carbohydrate will raise blood glucose levels by 2-3 mmol/l.  You are doing 3.5 x times that first thing in the morning if eating 2 weetabix and 200g milk. Maybe you are only eating one? 

Eggs are high on the satiety index so eat more  Can you  try to swap the weetabix for eggs on toast  - or an omelette without toast?  Or have half the  weetabix and replace with extra eggs? Or eat chicken drumsticks with green veggies (hopefully not coated with too much bready high carby stuff) for breakfast as well  -  Just for a week and see how your eating is/sticking to your plan is. 

Eggs are fabulous for filling one up.  Weetabix with chocolate would for me be  also asking for a sugar  cravings. ---------- I am changing the chicken for thighs and I will bone and deskin them when they arrive, I have a few skin on drumsticks left with a coating of harrisa powder.

I now have a large brunch which is more of a full meal - meat, loads of veggies and some complex carbs - brown rice largely. I eat breakfast like a king   I live alone but I roast a chicken and make 5.6 meals out of each for myself and make stick and soup. --------------- The reason I do ping meals (which I have opted for below 500 cals version) is because I get sick of my own cooking and doing the same meal. There is a lot of variety and they are portioned well.

Maybe top the apples and yogurt with a few nuts and seeds to add protein and good fats? The yogurt can be fabulous greek yogurt thats thick and full of good fats - not sugar laden yogurt I assume - I started checking yogurt labels once and never recovered from added sugar levels in most. High fat is better than low fat as they just up the sugars in them.
I think fabulous healthy food is a  daily lifestyle choice as opposed to being on a restrictive diet. ------------------------------------------------(Nuts and seeds sounds great but it is not SW friendly also the yoghurt I was going to start eating is Muller light as it is 0.5 syns, but perhaps I shouldn't follow the SW diet, it is all I know and it does work when I follow it, If I could just get the weight off first before changing to higher fat foods and more nutritious like seeds nuts and full fat yoghurt.)

There is also a lot of toast here - can you replace half  the toast with veggies, tomatoes and salad?  Again its just about getting the protein and veg portion up and the carb levels flat. This is not keto (they eat under 30g carbs a day!) just a balanced healthy way to live. ----------------------------------------------------I know there is a lot of carbs I should avoid eating two portions as per SW, however I like bread for lunch and cereal for breakfast - I do have 400g loaf and 2X wetabix, which is the equivalent of 2 HeB, where you are allowed on One normally unless you syn the other in SW.

I am now thinking that perhaps the SW plan is not a good fit for me, as I have made few changes except that I am not eating too much junk food on it, like I used to. I need a new diet plan perhaps that involves healthier foods, thanks @ladywithaplan you have made me think a bit, and you have asked me if it is okay to make suggestions yes and thank you for asking I appreciate it. I now need to reconsider what is a healthy diet and plan thus. Thank you lady with a plan.


Hope your 2024 is fabulous-------------- I hope yours is too.

Thank you.

LadyWithAPlan

I think you need to work out what works for you and what next level changes you can make. Well done on the chicken harissa - sounds great and healthy.
It sounds like you are really working at your nutrition and long term health so well done. We all need feedback to improve and adjust in small ways like our spending

Can I suggest at the start just try to change portions of these  - so switch a slice  of bread for extra veggies,  so keep one (brown)  slice in and also add an egg as well for brekkie and have just one weetabix if you insist initially..  Carbs only for breakfast are not 100%  good for your brain, health, waistline, your skin, your mental health . so eat the carbs in weetabix if you want just less and add some protein - maybe mackerel on toast?  Find some breakfast options you do like that involve protein as its the best way to say each day 'I love my body and my brain and I am learning new habits to support this'
To be blunt I dont know any lean person who eats only carbs for breakfast after the age of 25  on a daily basis no matter how much exercise is happening. Maybe eat better 6 days a week and allow carbs only breakfast on a sunday and see how you feel in yourself.

However honestly though finding a way to like eating dark greens  and  as much  other veg as you can eat it can only help your nutrition, health and weight - I love broccoli but will fry it, steam it etc in different ways or yes it gets boring. .However keep at it and your tastebuds change.
 I lightly fry kale in oil for a couple mins and you can add harissa paste to it or make kale chips!   i also blend a bit of raw  kale and add to a smoothy with frozen blueberries  and vegan protein powder and ice..
Or blend kale with a bit of stevia and cucumber, raspberries, coconut oil. (v good fat) , lemon juice...
All fruit shakes are v high in carbs so adding kale helps it. 
Organic spinach  raw in a salad with mushroom, tomatoes and a little  fried bacon cut in small bits is lovely. Just try different ways.  or add to an omelette .
Try tenderstem broccoli -more expensive but lovely.

Iceland do loads of frozen veg including packs of cauliflower rice -  you microwave in 3.5 mins and I will then add spices to it or fry that in a bit of oil and you can add  spices to that if you want. Pak choi even Lidl do it and thats lovely with a bit of soy sauce. I would rather add a bit of oil (lidl coconut oil is v good and cheap) and eat vegs that way if initially you cant eat any at all by boiling or steam only.
At the same time eat as many coloured veg as you can  (not potatoes or sweet potatoes)  - boil beans, red peppers are lovely raw,  aim to then fill half your plate with veggies you like. I used to hate sprouts but now I love them.  I fry celery as well as eating raw. eat cucumber  and tomatoes as a side with your beans on toast Your tastebuds will change and you will start to crave a clean taste. Salsa is a good side to use as a dip or to pour over green veg if you wont eat it any other way.  

Dr Berg on youtube has some great videos on how good green veg is for you and he loves kale -  it has all 9 amino acids  has more calcium in than milk, anti inflammatory  eg https://youtu.be/FyX91jza5rE?si=U17v3GD-d7_e-T-3

IF SW works for you then please dont drop it without support - however a rebalance to better long term nutrition is a good thing - your body deserves to be well loved and fed to maximise it - you wouldnt feed a sports car with cheap junk petrol and expect it to drive happy and healthy. You wouldnt buy a million dollar racehorse and feed it less than optimal things, and not let it rest enough or not let it train.. and expect it to win.
Your mental health is also impacted by your nutrition - I listened to a documentary  on brain health on my last flight to the States and posted about it  .. I have copied and pasted it here below from my thread (p98) for speed

I am abroad - and on the way out watched a doc by Dr Daniel Amen -0 he is a brain doc who also radio images brains as well as being a psychotherapist. I have read a book of his before but hearing him talk about brain health and how it affects everything - including how weight gain leads to slower brains! 

headlines include (you may want to skip this as I am now finally accepting my Harib* and crisp habit has to go for my brain as well
The healthier your brain the more successful you will be, impulse control, getting things completed.
Even with brain injuries you can help  heal your brain function with food and also he subscribes supplements - he did lots of research on NFL players..
Caffeine, alcohol, smoking etc all lead to decreased brain blood flow - I drink a lot of coffee so I am trying to slowly cut it down as of today
Inflammation is a major issue for your body and brain
Always floss as gum disease is terrible for your brain
Dont eat any processed food at all as its addictive and bad for your brain - Sugar, white flour etc  - 
coffee hides how tired you are
Daily exercise  hugely helps the brain and blood flow - make it happen no matter what

He loves a keto diet for your brain, eat oily fish, greens, oils, no white carbs, cakes, sweets, junk
Take vit d (I do this anyway  10,000 iu a day) as not enough vit d leads to increased chance of dementia..
Toxins are bad for your brain no matter what they say esp alcohol and w**d 
Manufacturers spend billions making processed food and takeaways appeal to your brain but they are terrible for your brain
Look at whats in your creams and toothpaste as they can also be bad for your brain
Negativity increases stress and it deactivates your brain.


The more visceral fat you have the worse your brain health -  there is a direct correlation -  you will get brain fog, feel slower, feel depressed ...  ...not good news given I def have a small extra bit of padding at present i have been unwilling to make the effort of daily exercise and eating better to shift. However  knowing this I am determined to get back to my normal weight. Got up too early  for a meeting to exercise (dark outside) and same again tomorrow but I did instead walk to meeting along the beach and back at the end of the day - then walked after and sat on the beach .  - over 20k steps today
I am determined to keep moving and not use food and caffeine to hide my tiredness.

When you get into 'ruts' of eating sweets or  a pack of crisps, a milky coffee with sugar, having a regular breakfast of white carbs or go to your fav takeaways  your brain gets into  a pattern thats v unhealthy so stop before you start.  You get depressed, negative thoughts, feel heavy and unhealthy , so best to not start.
Before eating or drinking  or doing anything ask 'is this good for my brain or bad for it?'
He used the analogy of buying a million pound racehorse - you wouldnt feed it junk, get it drunk or high, nor let it not be rested and not exercise... So why do that to yourself and your brain
He also suggested a yearly hormone check up
No contact sports!

hellosupernova

Hi just wanted to say well done on your journey so far. I like your lists that you come back to and score out on here. I might steal that idea.

LadyWithAPlan

I am definitely cheering you on as you eat more protein and veg for breakfast ! Well done! And some green veg! There is an angel dancing right now! Your liver loves you! And dark greens to suppprt your liver when it’s detoxing from the wegovy helps it even more 

( I personally may end up as green as shrek the way I am eating Lidl Organic spinach and kale ! ) I even laughed at myself the size of the greens today.  My skin looks great and my sugar cravings are massively reduced 

 Plus I take spirulina and chorella as supplements  - so yet more green ! 

Hope you feeling fuller and healthier in the morning ! Go you ! 

Every little change and step towards health is fabulous.  Healthy living is a lot like being financially wise - we have goals and occasionally will do things that definitely are against our long term goals but if every day we are taking consistent small positive actions to win then our step backwards are just that - a step back and then  we carry on forward towards our goals - like you are with your cc - it will get paid off 

Some people manifest dairy allergies as being sick - so maybe good you limiting that anyway. 

LadyWithAPlan

Brilliant on using your sale to pay off cc. Go you! Your 2024 is starting well!

Maybe as you said  just dont use it for a while?? Why do you need it with you?  Leave it at home, I have been watching Ramit Sethi on YT and the cc mess people get into is so painful...
If you keep getting into debt with it, maybe just don't use it at all?? I get it with large section 75 purchases but really save up any money first then you can always ensure you can pay it off in full each month if you have pre-saved. Research  - see here has shown we all spend substantially more using a cc  than a debit. 
I only have mine for credit score - having happily travelled the world for a decade without it .. and I have found I spent more - even if I pay off bits through the month and I pay off in full every month - nothing I can buy is worth paying interest on to own early. So now I am limiting myself  on the cc to tube travel as linked to my watch and the odd big purchase for section 75.


Omelette with spinach - seriously good breakfast! Are you feeling better?

LadyWithAPlan

Scrapping the car to go to the gym ! Amazing focus 

Really good to see where we can slightly change our diet to reach our goals.  You may not have a dairy issue - I cut it completely out and feel better within a few days . But of course it’s easy to sneak in eg sour cream on nachos, milk in tea etc  so only way to test is to stop completely for 3 weeks and see - maybe just cut it down for now as complete cutting out of food groups is not always mentally health wise a great idea 

You are doing so great though - I would focus on maxing your greens first (no one ever got harmed by eating more greens and finding ways to cook greens you like) and getting protein even into the snacks eg a few cubes of the lactose free cheese with the apple etc - there are some decent DF cheeses now - Sheezy is a grated mozzarella type DF you can sprinkle on beans on toast etc 
 I take a DF yogurt and add in a bit of vegan protein powder strawberry flavoured and some blueberries and flaxseed as a healthy snack