5 New Goals From My 2nd Visit To The Dietitian

After surviving the holidays, I had to face the music. I showed up to my second appointment with Katie, a dietitian from Wholistics, thinking that I tried my best, but man was that hard. We began with an open conversation about how I was doing, and as we continued I realized that I was pretty proud of myself. I was at least much more aware of my eating behaviors and trying to make better choices because I was holding myself accountable.

Overall, I felt better. I worked out for a good amount during my time off. I was taking my lunch breaks and definitely drinking more water (but I still wasn’t hitting my goal). Tracking my food in an app was harder than I thought it was going to be and I ended up jotting down what I ate on a piece of paper or basically on anything I could get my hands on. I was thinking about putting this information in to the app later or jotting in down sequentially but that never happened. I was eating a better snack in the afternoon and had successfully found a protein shake that I liked after working out.

So the time came and I stepped on the scale… down 2.5 pounds! Just being aware and trying to change some behaviors allowed me to drop a little and do it over the holidays! I didn’t think it was a big deal and Katie helped me find more joy in it. Like I stated before, I do not weigh myself. I find much more satisfaction in the way my clothes fit and getting back into smaller clothes. Thankfully, my clothes were happy with me this past week, so let me tell you about my new goals.

Here were my new goals for the next two weeks:

  1. Drink more water.
  2. Complete a workout at home at least once a week (Thursday is a good morning).
  3. Log my food in an app.
  4. Add more protein to my breakfast and lunch.
  5. Try a Weight Watchers soup.

To help myself drink more water these past two weeks, I tried setting myself up by having it ready to go in the morning. Then I would fill up my water bottle during lunch and drink that until dinner. As I started drinking more water, I realized that I was actually craving more. I bought myself a new Swell bottle during Cyber Monday for a decent deal on Amazon and it holds 17 oz. I’m getting at least 34 oz. if I drink it with two fills which has been the least amount I’ve been drinking.

A new goal of mine was to workout at home at least once a week. Well I totally failed this one. My goal was to go to bed early Wednesday night so I could wake up early Thursday and complete an early morning workout. As of right now, I haven’t worked out in a WEEK! I feel like a big ball of blubber. My son got sick last week and was up at all of hours of the night. I was just so exhausted. Then I let the weather determine my workout schedule this weekend thinking it was going to be some big storm and it turned out to be a bust. I probably needed the break, but I still don’t feel good. I can’t wait to be back in a routine!

Now that I felt some success, I realized that I wanted to know more about the foods I was eating. In order to do this I had to step up my game and start tracking my food. I used the app, Myfitnesspal, which has a lot of ways to easily input meals, snacks, water and exercise. It also tracks what those meals and snacks equal to for a daily intake of carbohydrates, protein and fat. Having this knowledge is power when choosing your next steps or meal planning.  I often use the scanner just to add foods to see how it would impact my day. Sometimes that one piece of chocolate or cookie are ok, but the next step is going to be asking myself if I really need or want it. I admitted that I didn’t really understand carbohydrates as I know that they all aren’t terrible for us. Katie sent me an article. I noticed that it was from My Fitness Pal. Another goal of mine will be to continue to give myself knowledge so I can be successful.

One area that I was not getting better at was breakfast. I’ve never really been a fan of breakfast and I started liking eggs later in life- I hated them as a kid. Eggs seemed to be the best way to get protein in my diet in the morning. I used a Skinnytaste recipe (shocker, I know!) for Loaded Baked Omelet Muffins. I did not use bacon or another breakfast meat after Katie stated that it really adds sodium and not as much protein. The egg itself will do the job. I made them last Sunday and they lasted the whole week. I would just heat them up in the microwave and eat it with a piece of toast with peanut butter. I still cannot get that out of my routine. I might turn into a peanut one of these days! My only complaint about this recipe would be that I hate scrubbing the muffin pan afterwards. This week I tried cupcake liners and it seems to do the job. I’ll continue to try out some other tricks and pass them along if they’re successful.

Trying to keep a clean house without much junk food is key for me. As long as I’m not around it, i won’t eat it (Girl Scouts- leave me alone!) We talked about temptations that always seem to be looming in the faculty room and how I tend to stress eat. Every Friday my amazing principal spoils us with delicious bagels. I only eat half a sesame bagel toasted with a thin layer of veggie cream cheese… yum! Well Katie reminded me that I can still indulge as long as I’m giving up breakfast in the morning or even better, bringing along my egg muffin and eating it with my bagel. I’m not missing out and I’m accommodating for the calorie intake. It’s all about portion control!

I don’t mind snacking on raw veggies. I love veggies, but I do notice I don’t want an amazing salad in the winter. Katie suggested trying a delicious vegetable soup so I still take in the veggies but in a way that feels good in the winter, so my last goal was trying a Weight Watchers soup. I’ll admit that the first time I made the soup, it seemed like a lot. From getting the vegetables, to chopping everything, and then finally making the soup- it seemed like quite a process! Then this past weekend, I made the soup again. I didn’t have to buy as much and I added some more carrots, peppers and celery. In the end, let’s just say that this soup is exactly what I wanted. The smell of homemade vegetable soup is something that I adore. Katie was right- this cold weather is the perfect time for a warm soup for lunch! I also loved that I didn’t have to do anything else for lunch the whole week! I added a Wasa cracker for crunchiness and an orange to add something sweet. I would also have a little leftover dinner from the night before for some protein. This soup can also be added as a guilt-free snack!

Here are some other ideas/tips we talked about that I plan to try:

  • Having steel cut oats for breakfast (you can make them ahead in the crockpot)
  • Overnight oats for breakfast
  • Chia pudding (some recipes have pumpkin included)
  • Breakfast burrito (on a small whole wheat tortilla)
  • Freezing cookies so I don’t feel like I have to eat them all
  • To avoid eating at night, I brush my teeth with my daughter
  • Chew gum while making the kids’ lunches to avoid snacking
  • My Fitness Pal also has a website (in case you don’t like using your phone all the time like me)

I’ll be posting my two recipes this week! Let me know if you have any recipes that you would like me to try or any tips on how you’ve been successful with changing your diet. I’m open to any suggestions! Thanks for reading, mama!

Melissa

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