Lesson 3: Tools & Tips for Staying on Track
By following the YES™ Plan, you’re learning some new habits and behaviors that will make you healthier for the rest of your life. You’re making sensible choices, eating portion sizes that are right for you, and planning your meals rather than eating in reaction to moods or whims. In other words, you’re gaining control of food rather than letting food control you. In this lesson, find information and tools that can help you plan, track, and support your more healthful behavior.
Assignments
1. Reading: Understand Your Caloric Needs.
Understand how much fuel (calories) your body needs, and you’ll be better able to plan your meals. editor’s note~~I got the video Super Size It from my daughter for Christmas. In a poll no one was able to define what a calorie was!
In this article I was shocked to see caloric needs after 60 can spiral downward to 1000 a day. Oh my! Did you find anything surprising?
2. Tracking Activity: Keep Diet Records. Maintain a detailed record of what you’re eating to reinforce your new behaviors, and keep your motivation strong. editor’s note~~They suggest a free trial of dietwatch. I had that until it was no longer offered free. fitday.com and sparkpeople.com offers guides and journals for free. I have software. Will you use pen and paper or online tools?
3. Activity: Progress with the YES™ Plan.
Keep following the YES™ Plan, making sure to use the drop-down menus that give you choices and variety. editor’s note~~If you follow the links on this plan there is an additional daily (7) article. Is this course cumbersome or helpful?
December 29th, 2005 at 6:25 am
[Is this course cumbersome or helpful?]
I think it is helpful….it reinforces alot of what we already knew…it got me off my ‘duff’ and to start moving again[…My journaling will officially start Jan. 1st…]I will definatly use pen and paper [so I can take it with me to work and write down anything that goes into my mouth right away], but like the idea of online also…I am already on fitday [haven’t been using it lately, though], looked at ’sparklepeople’ looks like it might offer a bit more help, so might try that one.
Haven’t read their article yet, but this one surprises me…
***[….caloric needs after 60 can spiral downward to 1000 a day….]***
I wonder, is that because they figure they are more sedetary, or is it just because of body metabolism????
I will be looking at day 3 later, when I have some time. dh is up…breakfast time and lots of work to do before Jan 1—we have a New Years Day Get-Together, with anywhere from 15 to 40 people. Everyone just brings a dish to pass and that is our meals…one year it was all fresh vegee’s, another it was salads, vegee’s,pies, cakes, wild game from the grill (this one is usually a given, that was what started this annual activity), and homemade buns, bread, ‘flap jacks’, and anything else sil could make from her bread dough….and a couple of years ago, it was the ‘bread goodies, the meat, and cookies, fudge, and the sugarry sweets everyone had left over from Christmas gifts…. Then Tues. it is back on schedule with work starting again…
Armour’s on, and I am ready - with God’s help - to face this day…
December 29th, 2005 at 7:33 am
Learning to dress with my armor. I am a work in progress. I might even have to get up earlier than I usually do.
The metabolism slows down. God is preparing us to meet at His table in heaven: Rev 18:14 And the fruits which thy soul lusted after are gone from thee, and all things that were dainty and sumptuous are perished from thee, and men shall find them no more at all.
I like the gathering where we are responsible for bringing a dish! You will be sensible therefore eating sensibly!
December 29th, 2005 at 11:35 am
1. That was surprising about the calories as we age. They also had the best explanation of how calories work that I’ve ever heard.
2. I’ve been using SparkPeople. I like that it tracks my nutrients, too. That has motivated me to learn how to get more of the essential minerals into my eating plan.
3. Well…I guess I won’t be able to follow that YES plan this coming week. Had some unexpected expenses come up and won’t be able to spend that much at the grocery store. I made out a grocery list for everything I would need for three people to follow the plan for a week, minus what I already had and it came to about $110. I’ve been doing well with what I’m doing, so I’ll just keep on with that for now.
December 29th, 2005 at 11:49 am
I know Angelic is a year older than I am so we both were shocked. One member Faye is in retirement age and she started her diet at 1000 calories a day. I was shocked, said nothing, and it turns out she was right.
I went to sparkpeople today and then was interrupted and didn’t get to explore. I may add a forum on our Grace site just to force myself to keep up-to-date and allow others to join in for free. The thought just popped in my head today so we’ll see. What say you?
Yeah, groceries are tough. It is the only place we can cut back on, so even 6 years ago I couldn’t follow eDiet’s plan. I buy, eat and serve what is on sale that week.
December 30th, 2005 at 12:45 am
Hi Editor, Angelic, and Toni,
interesting article regarding calories. I read this article recently that was saying that as you age you lose muscle mass and that muscle burns fat even at rest so I guess its a combo of inactivity, loss of muscle mass eating more calories than your body requires..I didn’t realize that caloric needs changed as you aged.I have started a food journal,actually I have only recorded what I eat , not new behaviors or feelings..I will start to do that though good idea.I prefer a written journal (pen/paper)rather than online tools because I can take my journal with me anywhere and can write in it anytime..I understand about groceries I’m going to have to go with my own plan, seeing what is available for my budget when I get my groceries.Toni your doing so great with your food intake. PTL! Keep worken your plan**thumbs up**
HUGZ
JIL
December 30th, 2005 at 2:23 am
Hi Jil. I think that starting a journal is a very positive thing. We sure mean business in 2006! The journalling takes less time after awhile so it shouldn’t be too much added work and it is worth it. Good for you!
May 14th, 2006 at 5:35 pm
Hello Jane, great site!