Work week struggles Topic

WendyGr8 01/17/13
My work days can get pretty hectic. I travel quite a bit & my schedule is subject to change without notice. Early nights & late nights sometimes contribute to not being able to maintain a regular eating schedule. Being on the road (or just not where I thought I would be) can cause my efforts to go off track. Then of course, the work lunch - a colleague suggests we cover the matter over lunch & now I'm in a restaurant trying to figure out what I can eat without getting a full days calories & fat on one plate. Anybody's ideas on anybody these barriers would be welcome.

Dietitian 01/18/13 replied to WendyGr8
Hi WendyGr8 - this is such a common struggle for many of us. I also feel quite challenged with the dining out at lunch problem. One thing that has helped me is to figure out what is near where I work and do a little research ahead of time when I am not busy. Most chains provide nutrition information on their websites now so even if MND doesn't have nutrition information, the restaurant could. I typically have a plan for several meals I could order from several restaurants in the area.

The late nights - I always have extra healthy snacks with me. People are always amused when I bring a large bag of food with me to work, but as far as I am concerned, it works to help me control calories and still eat healthfully so I keep doing it. Higher lean protein foods + fresh fruit are especially helpful in keeping my energy up for those brutally long work days. And plenty of water. And occasional walking breaks (no matter how busy I am - it only takes a 5 minute walk in the building to re-energize me and keep me alert).

Keep trying options until you find something that works to both support your energy/focus AND limit calories while also being nutritious.

Stuff I like to bring (might not eat all):
2-3 pieces fresh fruit
1 Babybel round or 1 reduced fat Sargento cheese stick
1/4 cup nuts or seeds
1/4 cup apricots
1/2 cup 2% low fat Daisy cottage cheese
1 container Greek fruit yogurt (usually CHobani or Dannon Greek)
Protein bar (with at least 15 grams protein) for emergency
1 oz whole grain crackers

Meals
Leftovers or
Whole grain deli thin sandwich w/fruit and milk or skinny latte/skinny mocha
Dining out - protein + 1/2 plate veggies, no appetizers or desserts or alcohol. Bread appetizer - I only eat 1 slice if I don't include a starch with my entree.
No buffets.

Best,
Kathy





Best,
Kathy

Febrown 01/19/13
Don't be afraid to speak to the waiter. They usually are very accommidating. Start with a non cream based soup,that way you can stide step the calorie laddened appetizers. If you opt for a loin steak (lean )remember to tell them no extra fat as restaraunts tend to dip steaks in fat prior to broiling,That is the hidden fats. Go broiled . Never oder butter sauces etc. You can ask for a to go container when served as portion control is always a issue. Salad should always have dressing on the side. Loose croutons, cheese etc on salads.Before dinner drinks should be water or diet soda with lemon.This allows you to look like you are drinking. Remember you can drink more calories than you eat if you are not careful. Eat mindfully. When working over a meal it is easy to loose focus on what you are eating. I have so many tools I use for this these are just a few. I have been at goal 2 years and 5 months so believe me you have to know the trix.

Good

Febrown 01/19/13
Luck. The reason you are doiung this has to always be with you

WendyGr8 01/21/13 replied to Febrown
Thanks Kathy & Febrown! These are greet tips & reminders! I especially like the "grocery list". I had already been packing lunches as often as I could (sometimes they get eaten sometimes not), but you've inspired me to fill a backpack of nonperishables that I can leave in my vehicle - nuts, dried fruit, protein bars, cans of healthy soup - so I will always have some healthy options easily available. Even the short break to walk to the car & back would be a welcome retreat dome days.

Febrown 01/21/13
This time(weight reduction) needs to be used to develop skills you will need to maint. All these skills go into a "tool box" you will use for the future. The weight loss phase is not just to drop weight but to find ways to keep it off. The stats are dismal 80-90% of weight is regained.ugh. I have learned so much during this journey.

One of the less talked able things is weight reduction is reaaly 3 phases. The reduction phase (we all know that) the transition phase (which no one really talks about which I found the hardest .I personally think this is where the regain is the most .) and maint. phase. Anything I can contribute to help with long term success ,I am willing to share. I have been in a hospital based program for over 3 years I have lost about 140 pounds and kept it off. This is without surgery. Is it easy?-NO. Is it worth it?YES .Good Luck to all. Just so you know I am an older female (the ones lead to believe weight loss is impossible. FYI it is not)

Dietitian 01/21/13
Great tips, Febrown!

WendyGr8 01/23/13 replied to Dietitian
Febrown - thanks for your insights. While it is not impossible for "women of a certain age" to lose weight, it is certainly harder & harder as we age. And we can not expect the same results as men or younger women/teens. My household is a perfect example, as my DH & DD (12) & I all started a commitment to healthier choices as a new years resolution. I have to try really hard not to compare our relative efforts & corresponding results, lest I feel less successful. In stead, I focus on how much better my clothes fit & that great feeling of accomplishment at the end of a workout or when I check the MND analysis at the end of the day.

Dietitian 01/23/13 replied to WendyGr8
Yes, that is good to remind yourself of, Wendy. We are all so different. My husband loses weight if he doesn't dine out...without any tracking.

I remember when I was in weight loss phase - sometimes there was a lag for what seemed like no good reason. And then all of a sudden, I would lose more weight than expected. Go figure - our bodies handle both energy and water and all of that affects body weight readings.

Best,
Kathy

Work week struggles