The Plan

The journey is encouraged by the many compliments, praises, and comments that many have made about my progress. One of my favorite compliments, to date, came in October of last year. It was the “crown jewel” of my accomplishments. I wear it with pride every day. It fills my heart with joy and drives me to trudge forward daily.

Hearing praises and compliments can do so much for a psyche. To truly receive a compliment that stands out; so much, in which the time, date, and place will forever stick in my brain; seared forever. The way some tragic events are etched into the cavities of our memories; that is the kind of compliment that was so easily spoken and carried such dramatic weight that it forever changed my path.

This compliment came roughly 4 months after I truly began making my transformation. Precisely, it was October the 19^th, 2012 at 7pm. The compliment giver is a fitness goddess of epic proportions in the Catawba Valley. Upon seeing me for the first time in several months, CG (compliment giver) was ecstatic at my progress. At that point in my journey, I had lost give or take 45 pounds. Sure, I felt and looked great at that point, but CG’s response was overwhelming and unexpected. CG praised me. She laughed, cheered, gave me a double take, and she showered me with many beautiful moments all in the course of 30 seconds.

Ultimately, what CG did was made me feel as if I had my “catwalk” moment (cue “I’m Too Sexy” by Right Said Fred). Mark and I had entered a party, fashionably late, of course, with 25+ people, many of whom we didn’t know. It felt amazing to walk in and be encouraged, hugged, and showered with praise; which gave me a confidence boost like none other.

Most compliments are followed up with the obligatory question of “how did you do it?” My narrative above was my grand segue to simply explain the plan I’ve been following. So, without further adieu, here it is:

Low Glycemic Index Lifestyle:

Fresh Fruits = GOOD

*Closely based on a book I read years ago called Sugarbusters.
*According to WebMD, “The glycemic index measures carbohydrates. The index is a list of how blood sugar levels rise after you eat a small portion of a carbohydrate food.” Don’t get too caught up in the numbers. Focus on the simple items and the weight loss and benefits come naturally. Basically, the faster a food turns to simple sugar in the digestion process, the worse it is for your body.
*Avoid simple carbohydrates by replacing the simple carbs with complex carbs. Examples:

•  Eat only 100% Whole Grain bread. 
•  Eat only sweet potatoes, no white potatoes.
• Eat only Whole Wheat Pasta, no white pasta.
• Eat only brown rice or whole grain rice, no white rice.
• Eat only Whole Wheat Flour, no white flour

*Avoid any products that have “enriched” in the ingredient list. Enriched means that the processing has taken the nutrients out and replaced the natural nutrients with man-made nutrients or by products.
*Avoid refined sugar. Use artificial sweeteners sparingly.
*Eat lots of fruits and vegetables. Avoid higher Glycemic Index (GI) items, such as pineapple, watermelon, and corn. Use the Internet to find a complete list.

Approximately 1500 Calories Per Day:

*I continue to use the Livestrong App on my iPhone to closely monitor everything (well, almost everything) that goes into my mouth.
*Choose lower calorie foods, such as vegetables to fill you up.
*Eat 5 small meals a day. Even if you only eat an apple between breakfast and lunch, make sure that you eat something to maintain the feeling of fullness.

Small Changes:

*If you feel like the plan is too big to take on at one time, focus on one thing at a time. For instance, the first week, find out what the GI is of several of your favorite foods, start reducing the foods that have a higher GI.
*Take things as they come. If you feel like you’ve screwed up, don’t give up on the day, go ahead and start contemplating how to avoid making the same mistake. Don’t beat yourself up.

Satisfaction is Key:

*I love French fries, so I must have a suitable replacement, so I eat Sweet Potato fries.
*Make sure you have suitable substitutions for foods you love.

Helpful Tips:

*Shop the outsides of the grocery store. Nothing good can come from all the boxed, processed stuff in the middle of the store. 
*Collect Recipes. Make it a challenge to find suitable replacements for common ingredients, such as brown sugar.
*Learn as much about how your body reacts to specific foods. I now know that simple carbs are bad for my body. It’s almost like an allergy. The second I start eating those things again; I will start gaining weight, like an allergic reaction. Know your body.
*Enlist friends and family to help. Encourage them to join you. Make them hold you accountable. I have/continue to use social media to keep me accountable. Tell people what you are doing. It’s amazing how much inspiration you can get just by enlisting those that love you the most.
*Try new foods.
*Limit the number of complex, starchy carbohydrates you eat (such as pasta, sweet potatoes, etc). Eat this stuff, but too much of anything is too much.
*Eliminate/reduce intake of diet soft drinks. They increase cravings of sweets.
*Never trust that “Whole Wheat” or “Whole Grains” on the box means that it is actually 100% whole wheat. In fact, it’s rarely 100% whole wheat. Make sure the list says 100% whole Grain or 100% whole wheat. And trust me when I tell you that the Wheat bread at Subway is NOT 100% whole wheat as it is merely white bread covered up with some artificial coloring to make it nice and brown.
*Avoid fast food if possible. I can’t tell you the last time I ate at McDonald’s, but I can assure you that the golden arches added MANY pounds to my body and I will not allow that to happen again.

The plan is key because it means I am more thoughtful about the choices I am making. I’ve become a food snob. I’m not afraid to ask restaurants to make things special for me or change the “standard” items on a dish. Just because something is served over rice pilaf doesn’t mean it has to be served over rice pilaf.

I’m not encouraging anyone to take up this way of life. But the most important change that I made was actually fixing my brain. Know that this is a way of life rather than a diet! That will take you SO much further than actually focusing on losing weight. Be healthy by making the decisions that count on a daily basis.