A Spoonful of Health

A Blog About Wellness


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Habits

There are many website, books, etc that tell us we can make or break a habit in 3-4 weeks. Well let me tell you it’s a lot easier to make a habit than break one. I can go 21-28 days without doing something, and still pick it back up the next day. In my opinion to break a habit you really just need to want to.

I’ve bitten my nails my whole life.
metal-nails
Just before I went to Mexico a few years ago I was able to stop. Then I started. Just before my wedding I stopped. Then I started. Right now I’ve stopped (let’s see if I can keep it up)! While biting my nails is a habit, I think there is more to it. I believe I bite my nails more so when I am stressed, craving something I just can’t put my finger on, if there is a nick/tear in my nail I start chewing it to try and even it out and the next thing I know.. nails are gone!

Food is the same.
lofthouse+sugar+cookies12
I mean I won’t lie, I love sugary goods, but I eat them more when I can’t figure out what I want, when I’m bored, and when I am upset about something. (Generally I am upset than I am eating crap).

Breaking habits is a state of mind. It’s a force of willpower. You have to want to make changes to see changes. No one else can force you to do something you don’t want to. So this is the same with eating right and getting in shape.
I know I’ve been doing all these little fad diets etc to get where I want to go, but now that I have lost some weight and have been working out, I am feeling better about myself. I know that I need to make a dietary lifestyle change. Did you know that diet is 80% of your appearance, and exercise and genetics are only 20%? So working your ass off and not seeing weightloss results is probably because of diet choices! Exercise is great, and muscle is heavier than fat, and it can help you look leaner and become stronger, but you will not see weightloss without eating right!

Over the next few weeks we are going to become Scientists!
prescription-medicine-clip-art
I will talk about different nutrients our body needs, and what foods we can get them from. We will work towards creating a basic meal plan for a day to show you how easy it is to eat right!

Edit: not done yet, havent had time to ake photos! Will update when done.
We are also going to start our own 30 Day Flexibility Challenge!
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Print out our amazing Yoga calendar! For Day 1, do the pose. On Day 2 I want you to do poses 1 and 2. Day 3, 1,2 and 3, etc. Hold each pose for 30-60 seconds, depending on how you are feeling, do not push yourself if you have never done any yoga! On exercises that are for legs or arms, make sure to do 30 seconds on EACH side. Please let me know how you are doing, send me pictures! I want to point out that it is possible many of you are more flexible than I am already! So bear with my pictures, I did the very best I could at this stage!


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4 Month Progress

So I did my week of no sugar! I think it is more a mind over matter issue for me. I kept wanting sugar and fast food but I didn’t let myself get it. I don’t know if I was having cravings because there wasn’t a point where I would have killed for an ice cream, but it was still hard. I figured the day after I’d reward myself with some sugar but I haven’t yet! So maybe I’ll make it a once a week treat, just need to pick a good day!
My meal plans for the week did not include sugars, grains, most fruit, or potatoes. Most of my recipes were from
21dsd
Day 1 Zesty Creamsicle Smoothie, Apple Crumble, Cauliflower Shepherds Pie, Double Pork Tenderloin
Day 2 Veggie Pancakes, Not Sweet Cinnamon Cookies, Leftovers from previous day
Day 3 Eggs & Bacon, Lettuce cheese meat wrap, Lemon Talapia with Greek Tomato Cucumber Salad
Day 4 Green Apple Breakfast Sausage, Leftover Fish, Steak and Mashed Cauliflower, Carrot Pumpkin Spice Muffins
Day 5 Pumpkin Pancakes, Leftover Steak, Meatloaf
Day 6 Tomato Basil Quiche, Leftover Meatloaf, Ginger Beef and Broccoli
Day 7 Leftover Quiche and Ginger Beef, Crunchy Curried Beef Lettuce Cups

Now I am starting Green Thickies for a week, which work out to about $2.80 a drink. Had my first one today and I was surprised how much it did not taste like “green” to me. My husband felt it DID taste “green”, but I thought it was quite tasty!

Day 120, 200lbs, 40lbs to go!
Down 5 pounds from eating no sugar, woohoo!
4mo
No change in measurements, or appearance on Camera. But when I look in the mirror I look skinnier in some areas, dang cameras!
4 Month Measurements
Bust 43.5″
Chest 35″
Arm 12″
Waist 35″
Hips 46″ (Found out I was measuring in the wrong spot)
Thigh 26″
Calves 14″
Stomach 43″


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Blogilates Beginner’s Calendar

Finished up Lumosity this week!
Day 20 1286
Day 21 1306
It was pretty fun! I would definitely continue is someone else paid my membership fees! It was very cool to see myself getting better at the games. As well as the game I thought I was doing worst at, Lumosity said was my best game! It said my brain functioned like brains of Artists.

Happy Canada Day!

I am just finishing up the Blogilates Beginner’s Calendar 2.0! I can’t believe I have managed to do this! I started out pretty terrible, but I never gave up. I took a couple extra days off mostly because of scheduling issues with work, but I did it! Now it’s July and I am starting the July Calendar! You have to sign up to her newsletters to get the secret password, but it’s super easy!
July 1-7 I am finally doing a sugar detox! 100% sugar free.. sounds horrible! But with the support of my husband who is going to do it with me (might be harder for him because it means no BEER!) we are gonna rock this week. I will post my menu next week! I unfortunately cannot post all recipes due to the fact they are not mine, but I will show you where to get access to them! What is nice about a sugar detox is that there is no limit on how much food we eat, just what we eat. It means we are going to be eating a lot of meat this week. I chose 7 days instead of 21 to get into the swing of things and not put too much pressure on myself that I fail. If it goes well we might extend the sugar cleanse.
July 8-14 We are doing our GreenThickie 7 day detox, which means a TON of fruits and veggies and very limited everything else. This will be a harder week as we have a specific diet to follow, meaning no extras!
Finally July 15 to September 8, I will be doing an 8 week Vegan Hot Body diet from Blogilates! I do not know if my husband is doing this with me yet! He will probably eat what I make, but add meat. In September I will see where I am at regarding my goals of weight loss and getting fit, and determine my next move. Can I just maintain, or will I still have more to lose?

On days when my shake hasn’t been cutting it, especially since I have been exercising I have been LOVING the Berrylicious Microwave Minute Muffin in a Mug from Blogilates! So simple, yummy and crazy fast for when you just need to run out the door!