Tag Archives: dietician

I think I can, I think I can…



It’s day three in my contest with my friend. So far, I have tracked my food and exercise every day, although Tuesday I went over my daily calorie allowance. I’m not too upset by this because my dietician told me about the 80/20 rule: eating well 80% of the time, and allowing yourself times when you can splurge just a little. The important part is that I tracked what I splurged on.

Today, my sons and I went for a lovely hike by the ocean. It was a beautiful day and I got a great workout in while spending time with my boys. I am noticing that when I do exercise, I feel more in control of things. This is a good feeling ūüôā

This past week, I have been feeling more motivated. Perhaps it’s because I’m doing a friendly competition. But, I also think it may be because I’ve been doing a lot of soul searching lately, revisiting my past. It hasn’t been easy – in fact, at times, it’s been downright painful. My counsellor even gave me permission to engage in emotional eating right now to help comfort and nurture myself during this period.

I’ve never truly climbed a mountain – not yet at least – but that’s what this feels like… finally facing the hurtful voices from my past. I have come to recognize that I still do listen to the voices that told me over and over that I am fat and no good. Slowly, I am learning that these voices aren’t my truth, and that I no longer have to listen to them. Slowly, I am learning that I am, indeed, beautiful and deserving of love, and that my self worth is not related to my physical appearance. These voices are my biggest obstacle to my success. If I keep listening to them, I’ll keep believing them, and their truth will become my truth. I don’t want that. I don’t want those voices telling me that I do not deserve to be beautiful, healthy, thin, fit, loved and loving…. I don’t want to keep hearing those voices. And I don’t have to, either.

There is a very good reason that those people who spoke those words are no longer in my life. I chose to leave those people. They are no longer part of my life. And, just as I chose to physically distance myself from those people, I can chose to stop hearing their voices.  I had the strength and power to physically leave, and I have the strength and power to stop hearing their words.

As I think about this, I realize that I have, of late, surrounded myself by some pretty amazing people. People who love me, believe in me, support me and cheer me on. Not one of my friends has told me that I am fat, ugly and don’t deserve love. In fact, I have recently had a friend tell me how awesome I am, and one tell me that I deserve to be happy and be loved. I can see now that I truly have a great group of people in my life. I no longer need to listen to the voices from my past because I’m filling my heart with voices from the present… and I have learned how to fill my present with some pretty amazing people.

I keep saying that the biggest part of this whole journey is a mental one.  I have to believe in myself. I have to see myself as capable and deserving of being fit and healthy. The last three days, I have made good progress towards this. I am especially proud of the way that my emotional and mindless eating has been minimal.

I’m really beginning to think that I can do this. I am beginning to believe that I can lead a life of health and fitness.




Okay, okay, I know. Don’t just rely on the scale. You are more than just a number. I know.

But it sure is nice to see that number go down. Stepped on the scale today, and I’m down about 3 lbs, and it feels good. I haven’t seen the scale move in a long time. Wait. No. That’s not true. It’s been moving, just the wrong way.

What changes have I made this week that have led to my success? I’ve been significantly cutting down on my snacking and mindless eating. I haven’t been overly finicky about eating “perfectly,” measuring all my food, eating the right amount of this and that. I’ve focused – almost unintentionally – on eating only when I’m hungry. I’m getting better at asking myself “Why do you want to eat? Are you truly hungry right now?” And it seems to be working. ¬†That, and the fact that I’ve been bopping around for 3 hours every morning leading the music at our church’s annual Vacation Bible School. I’ve been doing a LOT of moving. You know what? It feels great!

My dietician called for a follow up appointment today, and asked how things have been going. She was so enthusiastic and encouraging. She spent time to ask me what I thought of all the resources she sent me, what stuck out for me, any questions I had, and asked what changes I had made this week. She was so helpful! And positive… really, really positive (not in a sickly sweet way, just really positive). ¬†The resources she sent me are going to be very helpful.

I can now see that I have to make slow steady progress fuelled by healthy lifestyle changes and creating good habits. ¬†I am not going to see instantaneous changes. It is not going to happen over night. I think that’s why I’m writing this blog – to chronicle the changes I’m making, and have ¬†a record of my successes. (What I didn’t anticipate was the responses I’ve had! It’s nice to know that people are finding these posts helpful!)

We live in an instantaneous society. We want things now. We want results right away. When we don’t get results right away, we become discouraged. It would be all too easy to see the scale stagnate and want to give up. ¬†Even though I tell myself that my success is not based solely on the numbers on the scale, it still felt great to see that I had lost weight!

Definitely a step in the right direction.

My Dietician Experience


Last week, I had a phone appointment with a dietician. Through the Employee Family Assistance Plan at work, we have access to a number of different services, a dietician being one of them. I figured, “What the heck. It’s free. What have I got to lose?” (Actually, come to think of it, it isn’t really all that free – I do pay for these great benefits!)

After talking to her, I was not all that impressed at first. A lot of what she said sounded like stuff I’ve heard at Weight Watchers meetings. And, c’mon – weight loss is just common sense, right? Eat less, eat healthier, move more. (And, really, if it was that simple, I wouldn’t be writing this blog now, would I?). She said that she would send me some stuff via email, and we booked a follow up call for later this week.

I waited and waited for the email to arrive. It didn’t come until a few days later, and I only just now had the opportunity to sit down at my computer and read through what she sent.

Let me tell you: I am now thoroughly impressed!

It is very comprehensive! There were 5 different attachments with the email:

  1. A comprehensive meal plan and nutritional recommendations, personalized just for me. This is a 13 page document that she wrote specifically to meet my concerns, and address my issues. I can tell from what she wrote that she paid attention to what I said I like to eat, as the meal plan is truly based on my personal preferences!
  2. Emotional Inventory Checklist: a list of over 100 different emotions to help me identify what I’m feeling when I want to succumb to emotional eating.
  3. An instruction guide for the emotional inventory. Basically, what you do is this: when you feel like you’re about to eat for emotional reasons, take a minute to assess what you’re feeling, and place a check mark in front of the emotion on the list. Then, go ahead an eat. After eating,¬†re-evaluate¬†your feelings, and place a check mark behind the appropriate emotion on the list. After a week, you should be able to notice some trends.
  4. A sheet called “Quick! Distract Me!” with a list of things to do when you feel like emotional eating.
  5. A sheet titled “Ride the Craving Wave” with tips for dealing with cravings.

I’m quite excited about all of this. I think I’m going to print off the meal plan and¬†nutritional recommendations and put it in a binder or something. I haven’t read through the entire thing carefully yet, just skimmed it, but the thing that caught my eye was a basic skeleton meal plan, outlining when to eat, (three meals and three snacks), and how many servings from the various food groups I should eat at each meal. This sounds like it may be incredibly useful. Hmm… I think I may need to print that off, laminate it, put some of those sticky magnets on the back and post it on my fridge!! (Gee– can you tell I’m a teacher? I own a laminating machine and keep a roll of sticky -backed magnets on hand).

Even though at first I wasn’t really impressed with this dietician, I am really glad I called. I finally feel like I have someone truly helping me. And, it didn’t cost a bunch of money!

Goes to show that you don’t need to spend lots to lose weight!

(Hmm…. I smell an entire new blog brewing for when I finish this one! Free & Fit? Dieting for a Dime? I’m sure I’ll come up with a good title in the next 11 months!)