SCBR: Week 2 Plan

I should have posted this yesterday, I suppose. I’m a little slow sometimes! I talked with The Girl and The Boy on Sunday about the end of our first week, and asked how they felt about it. So far they are LOVING this program! I think they like feeling like they are a part of their own health and nutrition- and they are really enjoying all the extra out-side and one-on-one time they are getting. So we decided we were ready to move on to week two.

The week two action plan is as follows…

Eating Well: shop once this week to keep your pantry stocked with healthy foods, maintain your food journal, and stay between 3 and 6 on the Hunger Continuum

Getting Fit: Continue walking three times a week for 20 minutes. Increase the intensity. Maintain your exercise journal

Feeling Good: Do the 5 minute breather, practice mindfulness at least once a day.

I italicized all the changes to the program from last week. A little explanation of each.

1. The Hunger Continuum goes from 1 (starving) to 10 (painfully stuffed) The purpose of it is to teach you to eat only when you are hungry, and stop when you are full. Simple enough, right? For me, this one is a challenge. The kids have a much easier time with it than I do. We have modified it a little for them- they don’t have to pay attention to the numbers, but when they ask for a snack I ask them “Are you really hungry, or do you want something to do?” If they say they are hungry- they can get fresh fruit, yogurt, applesauce, or raisins to eat. If they say they are just bored- we go play! It worked pretty well yesterday


2. Increasing the intensity of the walks is prtetty self explanatory actually. We decided that, for each walk we will do something different. Yesterday we walked for 25 minutes instead of 20, and when we were in traffic free areas (over by the high school) the kids were allowed to run or jog. They had a lot of fun with that, and it made our walk much more challenging for them!


3. The book defines practicing mindfullness as to “take at least one moment each day to stop and focus on the present moment” We incorporated this into our quiet time in the evening. Our modification is to simply sit together and talk about our day, how we felt, and how we are feeling right then. The Girl still struggles with quiet time- but she likes getting to talk for her mindfulness!

[Via http://mommyinmotion.wordpress.com]