It's time to stop breaking the promises you make to yourself to eat right, exercise and develop healthier habits. For the next three months, from 05 September 2011 to 05 December 2011, MISSION: INCREDIBLE focuses on getting healthier one day at a time. There is only one rule: do a little more today than you did yesterday to keep your promise of taking better physical care of yourself. Follow that one rule - EVERYDAY - and the changes you see in three months will be incredible.
We're all at very different exercise levels and we all have different weight targets, but it's always nice to know you've got company on the journey. We'll focus on three goals as part of our daily check-in: G1 - diet (the good, the bad and the ugly); G2 - exercise (your physical exercise for that day); and, G3 - healthy habits (things we adopt or learn along the way that help). Join us and leave your comments below!
We’re one-third of the way through Mission: Incredible and my sense of accomplishment is high. Folks are checking in regularly on our Facebook page, and they are excited and committed to their changes. It’s a great feeling.
Certainly those who have lost weight so far are thrilled (who wouldn’t be?), but I believe the camaraderie is the real reason people like Mission: Incredible . We see each other through our cravings, weaknesses and bad days, we learn a lot along the way, we realize we’re not alone and we do it all with humor. That makes for a winning combination.
I posted a photograph of my local grocery store’s deli counter of cooked foods, and it was loaded with lots of New Orleans delights, such as smothered pork chops, fried chicken, and white beans and rice.
I joked that I believe the devil works behind the counter and taunts everyone who passes by (“Hey Big Sexy, come on over here, you know you want some of this!”), but I was only partially joking. If it’s true that the devil walks among us, he’s doing double duty here in the Big Easy.
Below you’ll see check-ins for the past three days. They reflect my commitment to a low-fat and low-calorie diet for the next three weeks. It was a struggle at first, but it’s gotten easier.
And keeping a meticulous diet diary has been invaluable in revealing my good and not-so-good habits. Having to post it here keeps me honest, and it influences my choices – for the better. I encourage you to try it.
Here are my check-ins:
G1: Breakfast – one 6 oz. Yoplait peach 99 percent fat-free yogurt (1.5g fat/170 cals); water.
Lunch (12:00 p.m.) – one 6” roast beef sandwich from Subway with Colby jack cheese, bell peppers, banana peppers, lettuce, vinegar and black pepper (8.5g fat/400 cals); one large banana (0.5g fat/105 cals); one satsuma (0g fat/40 cals); five whole grain crackers (1.5g fat/50 cals); water.
Snack (4:00 p.m.) – one half of a 2 oz. Three Musketeers chocolate bar (4g fat/130 cals); water.
Dinner (7:30 p.m.) – two shrimp and avocado sushi rolls (10g fat/500 cals); one serving of Stacy’s whole grain pita chips (5g fat/140 cals); one large peach (0g fat/60 cals); water.
Total for the day was 31 grams of fat and 1595 calories.
G2: One half hour of yoga and stretching.
G3: I shared a foot-long roast beef Subway sandwich with my aunt this afternoon for lunch. She sent me a text around dinner time asking exactly what combination of toppings I had asked for earlier that afternoon. Yeah, the sandwich was that good. And I’m really proud of my aunt.
G1: Breakfast (8:00 a.m.) - two slices of Jennie-O turkey bacon (1g fat/40 cals), butter-flavored grits (1.5g fat/100 cals), and calcium-fortified orange juice (0g fat/110 cals).
Lunch (12:00 p.m.) - one baked chicken breast with barbeque sauce on the side (7g fat/300 cals), 12 baby carrots (0g fat/70 cals) and water.
Snack (8:00 p.m.) - one satsuma (0g fat/40 cals).
Dinner (9:30 p.m.) - about 4 oz. of roast pork with roasted new potatoes and steamed broccoli (20g fat/500 cals).
The total for the day was 29.5 grams of fat and 1160 calories. This was a personal best.
G3: I think knowing that I had a date later that night subconsciously influenced my diet for the day. I need to date more often (wink!).
G1: Breakfast (9:00 a.m.) - two slices of Jennie-O turkey bacon (1g fat/40 cals) and one large peach (0g fat/60 cals).
Lunch (11:30 a.m.) - two cups of a mixed green salad with five cherry tomatoes, two slices of cucumber, ¼ cup of shredded carrot, one ring of red bell pepper, 2 oz. of imitation crab, and 2 oz. of grilled chicken, with 2 tbsp. of Newman’s Own balsamic vinaigrette (6g fat/500 cals) and one baked chicken breast with barbecue sauce on the side (7g fat/300 cals); water.
Snack (3:00 p.m.) - Yoplait 99 percent fat-free strawberry yogurt (1.5g fat/170 cals) and two Now or Later candies (0g fat/30 cals).
Dinner (7:30 p.m.) - one 12” roast beef sandwich from Subway, with Colby jack cheese, bell peppers, banana peppers, lettuce, vinegar and black pepper (20g fat/800 cals); water.
The total for the day was 35.5 grams of fat and 1900 calories.
G2: Thirty minutes of Pilates.
G3: You won’t change until you are ready to change. But you are always in control when you’re ready.