Healthy

A Healthier Me: An Update and Free Printable

Several weeks ago I wrote this post about my plans to become a healthier me. I’ve had a few people ask me how I’m going and so I thought I would update you all.

I got off to an awesome start (as one always does). For two weeks I ate healthy and exercised every day; usually a 40 minute walk. Then we went away for the long weekend and I fell off the wagon a little. I ate crap and stopped exercising. For some reason in my brain I think that if I start the week off on a bad foot then the whole week is a write off and so then I had to wait until the following Monday start ‘being good’ again. Why do I do that? Does anyone else do that?

So anyway, another new week came and I made another fresh start. The thing I’ve always struggled with is finding information on healthy eating that isn’t about losing weight. Seriously, all the websites, books and information out there all seems to be geared towards losing weight and I don’t want (nor need) to do that. And there is so much mixed information out there too, so many fads and diets; quit sugar, stop eating meat, cut out carbs…and the list goes on. But personally, I think it’s all about balance. A dietician gave me a useful little checklist last year and I’ve been using that to track what I’m eating and see the gaps; what it is that I need to be eating more or less of in order to have a well balanced diet. I was pleasantly surprised to find my eating is not actually as bad as I thought it was. Overall I need to increase my daily veggie and dairy intake. Unfortunately chocolate doesn’t count as dairy otherwise I’d be killing it. But for fruit, breads/cereals, healthy fats and oils; I’m kicking goals!

Because I’ve found the checklist so helpful I thought others might too, so I’ve added it here as a free download below:

healthy eating checklist, www.sarahdipity.com.au

Just click here to print your free copy. Each little check box stands for one serve of that particular type of food. The idea is that you should be ticking off each check box and having little to no items in your ‘extra’s box’ on a daily basis. If you’re unsure what constitutes a serving size you can find that information here.

With eating, I know my downfall has always been going for the convenient option (i.e: whatever I can quickly grabbed from the cupboard) and the way to combat that is through planning. I have always planned our dinners on a weekly basis and I’ve now started to do the same with my lunches. With snacks, I’ve been setting some time aside every Sunday to prepare some healthy snacks for the week; things I can easily grab as I head out the door or start to feel hungry. Another really good tip I’ve been using is to always stop and think ‘what can I add?’ this is especially handy for my daily vegetable intake. For every meal or snack I look at it and think ‘what can I add to make this better?’ maybe it means mixing in some grated veggies, adding a side salad or sprinkling some cheese (there’s that dairy intake folks). I’m finding the more I do it, the easier it gets.

What about exercise? Well, umm, cough, that’s something I’m still working on. Perhaps starting right at the time when daylight savings stopped and the weather is getting colder wasn’t the best idea. Finding the motivation to go outside for a walk when it’s cold and dark is hard! But hubby is currently in the process of setting up a home gym (complete with a cross trainer for me) so I’m hoping when that’s ready to go I’ll be making good use of it.

So that’s where I am at the moment. Working my way through, getting there slowly.

How are you doing? Are you kicking goals when it comes to healthy eating and exercise? Or, like me, do you need to lift your game a little?

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A Healthier Me

A healthier me, www.sarahdipity.com.au

If you didn’t know me and saw me walking down the street you’d probably say I’m a pretty fit and healthy person. Because here’s the thing; I’m skinny. I don’t say that to brag, it’s just a fact; thin, petite, small, whatever you want to call it, I’ve always been that way. But here’s the other thing; I’m not fit, nor am I particularly healthy. No I don’t have an eating disorder (I promise!) It appears I’ve just been blessed with a super fast metabolism or something which means I can eat whatever I want, whenever I want, without gaining any weight. You hate me know don’t you? But honestly, it’s not as awesome as it seems. Because I can eat crap and get away with it, I do. Because I don’t need to exercise to maintain my weight, I don’t. But as a result that means I’m pretty unhealthy and super unfit. And I’m tired, all of the time and I’ve often wondered if my constant tiredness is due (or at the very least linked) to unhealthy eating habits and lack of exercise. I’ve known I needed to do something about it for a long time but I never do, or I always start only to give up after a few days. You see it’s very hard to get motivated when you can’t actually “see” any results.

I recently took a trip to my GP to get her opinion on the whole tiredness thing. I’ve always battled with low iron so we’re trying to get that under control. She also referred me to a sleep specialist who I went to see last month. He’s booked me in for an overnight sleep study in August (there’s a bit of waiting list) to see if there’s anything else going on there. I’ve always had trouble falling to sleep and I’m a very light sleeper so he suspects even though I might be in bed for 8 to 1o hours each night I’m not really getting the quality, deep sleep I need. Truth be told staying in a sleep clinic over night, hooked up to wires with people watching me sleep through a window kinda freaks me out so I’m using this as my motivation; lets see if I can get this tiredness issue under control before I get to the point of needing to do a sleep study. Can I get rid of this constant tired feeling by making changes to my lifestyle instead?

Let’s face it, I’m never going to give up chocolate or run a marathon; I don’t want to and I don’t think I need to either. I’m going to start small and build from there. Here’s some goals I’ve set for myself:

  • Increase my water intake: This one should actually be pretty easy for me. I like water and apart from a juice in the morning and a small soft drink with dinner it’s all I drink. I used to be pretty good at drinking plenty when I was at work, I’d have the drink bottle on my desk and sip throughout the day but I’ve noticed since I’ve been home I forget and don’t drink as much.
  • Make smarter snack choices: When I looked at my eating I realised my biggest downfall is snacking. Fast metabolism equals constantly being hungry which means lots of snacking. And I always go for the convenient choice- whatever I can quickly grab from the cupboard. So I guess the answer is I need to get rid of the crap in my cupboard and fill it with healthy choices. I figure if I don’t have it then I can’t eat it can I? But the problem is I’m very fussy, which limits my choices, which leads me to my next point…
  • Try new things: I’m a plain eater and pretty fussy. As I get older I’ve started to try more things and often surprise myself because I find there are things that I actually like. I need to live by the rule I’ve always given my son “If you don’t like it that’s ok but all I ask is that you try it”.
  • 20 minutes of exercise everyday: That’s what “they” say you need and I think that’s totally doable right? So I’m going to start there, with a brisk 20 minute walk each day.

Now that I’ve written it all down and shared it with the world I’m hoping that will make me more accountable.

I’d love to hear from anyone who has had similar issues…do you have any tips for me? Any suggestions I could try?

I’ll keep you all posted on my progress; here’s to a healthier me!

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