In an effort to push myself in my workouts, I reviewed various work out sessions online, read articles, looked at the CrossFit website, and given my limited access to exercise equipment, I came up with this as an option of what to do some days. I need to know I have worked REALLY hard. I need sore muscles dang it!
So this is what I am about to go do. I think it will be hard. I hope so!
Walk at a decent pace on treadmill for 5 min to warm up.
Do each of the following at one minute intervals:
*Jump Rope
*Push Ups
*Jump Rope
*Sit Ups or Bicycles
*Jump Rope
*Wall Wit
*Jump Rope
*Plank
*Jump Rope
*Squats
*Jump Rope
*Jumping Jacks
Repeat 3x.
Cool down walking on treadmill.
STRETCH!
Pat self on back for doing this (assuming it's hard, if it's a breeze for you, then hey, do each activity for 2-3 min before moving to the next one, it's customizable that way.)
Tuesday, January 31, 2012
Monday, January 30, 2012
This is What...
A Great Couple of Things to Watch
TED TV is one of my favorite things on the net. Here are two of my most recent favorites (and yes, they are about nutrition and healthy living.) The second speaker is more animated than the first, and both have what some will view as a "liberal" slant, but I fail to see how healthy eating and living is a "liberal" way of being. Just seems smart to me, if you want a long, healthy life for you and your kids anyway.
http://www.ted.com/talks/mark_bittman_on_what_s_wrong_with_what_we_eat.html
This lady is my new hero!!!
http://www.ted.com/talks/ann_cooper_talks_school_lunches.html
Hope you enjoy them. The weather is warm enough right now so I'm off to go running in my new shoes :)
http://www.ted.com/talks/mark_bittman_on_what_s_wrong_with_what_we_eat.html
This lady is my new hero!!!
http://www.ted.com/talks/ann_cooper_talks_school_lunches.html
Hope you enjoy them. The weather is warm enough right now so I'm off to go running in my new shoes :)
Day 22...
Monday weigh in... Weight down a little. Body fat and muscle mass shifted a tenth of a percent to the healthier range. Progress is slow but good. I've been told, and know it's true, that a slower and healthier shift is better than a sudden, fast one. Plus, any progress is better than none at all, so I'll take it.
ALSO...My scale measures bone mass. Mine has been .3% lower than what is healthy. Most people wouldn't think twice about this but, seeing as how I have shrunk an inch in the past year due to bone loss AND have a weird hole in my femur that has left many a doctor scratching their heads and telling me, "Whatever you do, don't fall because that bone will snap and then you'll have REAL problems," for me, bone mass is an area of concern. Today, my scale told me that my bone mass is up .1%!!! Seems like a small number, but I am freakishly excited about this.
Taking vitamin D has made such a massive difference in my life. Did you know there are receptors for vitamin D in most cells of you body, and that every system, every organ, relies on it to function properly? True story. Did you also know that the average American is deficient in this vital nutrient, and that being low in it can cause muscle weakness, unexplainable pain in your legs, back and sometimes arms as well? Did you know it can also cause depression, brain fog and a general feeling of lethargy? Yup. It can. In fact, many doctors and nutritionist are now thinking that things like fibromylgia and sometimes even depression can be easily treated by taking vitamin D every day. At one of the treatment centers where I have worked, it became standard to include checking the levels of this nutrient upon admission. Almost every time, the results came back as dangerously low. I would never have known I was in this area had my doctor not checked. I was taking calcium every day and it wasn't doing my a lick of good. Get tested people! Make sure your levels are ok. Even if you spend a ton of time outside, wearing sunblock prevents your skin from turning sunlight into a much needed thing. Weight training helps build bones mass too, but you can't build bones without that vitamin D. Yay for healthy bones! (Ok, stepping off that soap box...)
Also, last week was very educational for me. When it comes to getting fit and ditching the fat, less (as in less being eaten) is not more in the area of cutting calories. I will still be logging all that I eat, but if I go a little over I will no longer panic, especially because all that I am eating is healthy, nutritionally dense food. My goals will be reached and learning is part of this journey. Last week I unknowingly made unhealthy choices and that impacted my ability to be able to exercise as much as I wanted to. It's a balance act and learning to hold it will take practice.
Yesterday I logged what I ate but didn't worry about the number of calories so much. I still focused on health, but also let down my guard, and I'm ok with that. I really felt depleted as far as a storage of fuel for my muscles to easily and readily use. Today I'm feeling like I can re-boot my exercise routine and not pass out from lack of energy. The weather will be warm enough that I can go running out doors, I have a jump rope now, and I found a good spot to do a work out of jumping jacks, push-ups, crunches, burpees, etc etc at my apartment complex (hoping no one will actually come to use the racket ball court while I'm working out in it.)
My goal this week: attend one fitness class at my local rec center. Scary for my little introvert self, but I can do it :)
ALSO...My scale measures bone mass. Mine has been .3% lower than what is healthy. Most people wouldn't think twice about this but, seeing as how I have shrunk an inch in the past year due to bone loss AND have a weird hole in my femur that has left many a doctor scratching their heads and telling me, "Whatever you do, don't fall because that bone will snap and then you'll have REAL problems," for me, bone mass is an area of concern. Today, my scale told me that my bone mass is up .1%!!! Seems like a small number, but I am freakishly excited about this.
Taking vitamin D has made such a massive difference in my life. Did you know there are receptors for vitamin D in most cells of you body, and that every system, every organ, relies on it to function properly? True story. Did you also know that the average American is deficient in this vital nutrient, and that being low in it can cause muscle weakness, unexplainable pain in your legs, back and sometimes arms as well? Did you know it can also cause depression, brain fog and a general feeling of lethargy? Yup. It can. In fact, many doctors and nutritionist are now thinking that things like fibromylgia and sometimes even depression can be easily treated by taking vitamin D every day. At one of the treatment centers where I have worked, it became standard to include checking the levels of this nutrient upon admission. Almost every time, the results came back as dangerously low. I would never have known I was in this area had my doctor not checked. I was taking calcium every day and it wasn't doing my a lick of good. Get tested people! Make sure your levels are ok. Even if you spend a ton of time outside, wearing sunblock prevents your skin from turning sunlight into a much needed thing. Weight training helps build bones mass too, but you can't build bones without that vitamin D. Yay for healthy bones! (Ok, stepping off that soap box...)
Also, last week was very educational for me. When it comes to getting fit and ditching the fat, less (as in less being eaten) is not more in the area of cutting calories. I will still be logging all that I eat, but if I go a little over I will no longer panic, especially because all that I am eating is healthy, nutritionally dense food. My goals will be reached and learning is part of this journey. Last week I unknowingly made unhealthy choices and that impacted my ability to be able to exercise as much as I wanted to. It's a balance act and learning to hold it will take practice.
Yesterday I logged what I ate but didn't worry about the number of calories so much. I still focused on health, but also let down my guard, and I'm ok with that. I really felt depleted as far as a storage of fuel for my muscles to easily and readily use. Today I'm feeling like I can re-boot my exercise routine and not pass out from lack of energy. The weather will be warm enough that I can go running out doors, I have a jump rope now, and I found a good spot to do a work out of jumping jacks, push-ups, crunches, burpees, etc etc at my apartment complex (hoping no one will actually come to use the racket ball court while I'm working out in it.)
My goal this week: attend one fitness class at my local rec center. Scary for my little introvert self, but I can do it :)
Sunday, January 29, 2012
A Thought That I Wanted to Share and My Goals For the Year
My facebook status this morning was: "Today's goal: Do something different. If I want different results, I have to change what I'm doing. Seems simple enough..." I wrote this while lying in bed, thinking, "Every time I have a day off I do this. Stay in bed til the day is half over and then wonder where my time has gone. DUH! Do something different today! Get your ass out of bed!" So I did. And I made my wonderful breakfast of hot cereal (the REAL kind, on the stove, not in the microwave, where I chop up my own apple, add my own cinnamon, and actually stir the ingredients while it cooks), and dressed for a workout.
I checked my facebook again and my friend William, who is going through his own struggles right now, posted this in reply to my status:
"In order for change to happen, effort must be made; change doesn't happen on its own. That journey isn't one big change, but a series of many, many small ones. Small shifts every day - even just taking 5 minutes for a walk, counting blessings, making a different choice at the store, anything - just doing something specifically to make a better, healthier (mental and/or physical) you every day if possible (don't sweat missing a day - just the next day, do) will get you to the end result you are after. The destination you desire is then one step closer every day. And though life throws us curve balls, and perceptions, wants, needs, and desires may be different than you envisioned when you set out, changing your destination; but in the end, regardless, you -will- be happier, healthier, and stronger." (Sorry about the weird font, I copied and pasted it directly from facebook.)
I very much believe this is true. It's part of why I am blogging. I want to remember the journey. I can not wake up and decide, "Today I will be at my goal weight, my goal body fay percentage, and then go run that half marathon." That's not how it happens. I worked quite hard to be unhealthy, out of shape, and in need of a tune up in most areas of life (physical, mental, emotional, spiritual...) I mean really, I put a lot of effort into ignoring what was happening to myself. It is going to take work and effort, changes and choices sometimes minute to minute to alter the course my life has been on. I'm just glad I have started.
Today's OTHER goal: get a jump rope and incorporate into my workouts.
I also realized I have not posted my goals on here for the year. I think I should. I read them every Monday, just to make sure I am keeping them in mind, but knowing that others know is helpful. So...here they are:
*I will be a fit person by Dec. 31, 2012. The specifics of this include, but are not limited to:
- Training for and running a half marathon in June with my Dad and anyone else who wants to join us
- Climbing another four peaks this summer and making sure three of the four are over 9,000 ft in elevation
- Running another half marathon during the months of Oct or Nov, just to keep the momentum going.
- Maintain a daily log of what I eat until my weight hits 160, then if it starts to creep up again, start to log what I am eating again as needed.
- Monitor my weight, body fat and muscle mass percentage by checking them every Monday (daily weigh ins get me down and make me frustrated, so once a week it is.)
- Exercise a minimum of 30 min 4x a week, remembering that putting it off til the end of the week DOES NOT WORK!
- Incorporate weight training 3x a week in addition to cardio. Remember STRONG IS THE GOAL!!!! BEING THIN IS AN ADDED BONUS!
- Obtain a bike by June 1. Ride it to work, the grocery store, wherever possible whenever possible.
- Reach a body fat percentage of 22-25% by Dec. 31, 2012
- Be able to do a 5 min plank by Dec 31, 2012
- Be able to do 10 pull ups by Dec. 31, 2012
- Have a resting heart rate in the 70-80 bpm area by Dec 31, 2012
- Have blood pressure in the normal range.
- Have a healthy level of cholesterol, vitamin D, and other blood level tests, by Dec. 31, 2012
- Be in the single digits of clothing size by Dec. 31, 2012
Saturday, January 28, 2012
Day 20
Ok something is not working and I need to re-evaluate what I have been doing. The whole point of this experiment I am doing is to eat as healthy as possible, to work out and focus on all areas of fitness, and see what happens. BUT...today I am so hungry I can not handle it. I am exhausted. Irritable. Feel like crap. Have a raging head ache. Want to curl up and sleep for days and days.
But mostly...I am hungry.
Not the "I just want to eat junk" kind of hungry. Not the "my emotions say eat but my body and stomach say 'no thanks we're fine," kind of hungry. The kind of hungry where my stomach feels empty and is grumbly, where my hunger cues are firing off in every direction, the kind where I feel...well...see the above description.
I know experiencing hunger is ok, and to be expected when one very much needs to get ones health, body fat percentage and weight under control. But this feels wrong. Something is off. Not sure what it is but I can tell I need to re-evaluate how many calories and what nutrients I am getting a day vs. how many I am using during the day, as well as where they are coming from.
Hunger doesn't mean "give up" to me. It doesn't mean "grab the nearest semi-edible object and ingest it no matter how horrible it is for you" either. Generally I tolerate a little bit of hunger between meals and snacks just fine. But today and yesterday, I could tell something was wrong. Today especially.
So, I'm off to have a snack of plain yogurt and fresh berries (which I actually really do love) while I review what I have been eating, where my deficits are, and what needs to change so I can reach my goals without being the irritable, exhausted bitch I have been today. Not fair to me or others. Plus, part of the reason I am doing this is to learn to pay better attention to my body and what it is telling me I need, to learn self-care. I think this is an excellent moment to practice this particular skill in which I have been lacking pretty much my entire life.
*Later that same day....
Ok so I checked with a friend of mine who is going to school to get her degree in nutrition (a serious passion for her) and here's what I learned....
To maintain ones weight, follow this formula: your weight in lbs/2.2 (which equals ones weight in kilograms) x 20-30 = number of calories to eat in a day. Higher end for more active, and even higher if super-duper active. (Example: 150/2.2 = 68.18 kg. times 20-30 = 1704-2045 calories a day. Aim for the lower end if less active, the higher end if more active.
To LOSE weight, -500 calories a day to lose a lb a week. The main thing is, don't go to low and don't get too hungry. Less than 1000-1200 calories a day is enough to making ones thinking go haywire and less that 900 a day, well, you can't even support normal body functioning.
Make sure to include enough fiber and protein to stay satisfied, and remember, you can pretty much never eat too many veggies.
This explains a LOT. For the past couple of days, my NET caloric intake after working out has been hovering around 1000 calories a day. I figured, if cutting some calories is good, cutting more would be better. WRONG!!!! I need to up my caloric intake. Who'duhthought...
The other thing I did really well with for the first ten days of this little "anti-super size me" experiment was making sure I had fat, protein, carb and fiber every time I ate anything, snack or meal. I really have let this slide the past few days and need to get back on it NOW. Also? Have not been taking my multivitamin. I am remembering the vitamin D (of which I was severely deficient a couple months ago) most days but the multi I keep forgetting. Time to readjust. NOT time to give up. I don't believe that time will ever come :)
How feeling now? MUCH better about this overall. I was really discouraged earlier today. So grateful for friends, information, and the where with all to ask for help.
Back in business!
But mostly...I am hungry.
Not the "I just want to eat junk" kind of hungry. Not the "my emotions say eat but my body and stomach say 'no thanks we're fine," kind of hungry. The kind of hungry where my stomach feels empty and is grumbly, where my hunger cues are firing off in every direction, the kind where I feel...well...see the above description.
I know experiencing hunger is ok, and to be expected when one very much needs to get ones health, body fat percentage and weight under control. But this feels wrong. Something is off. Not sure what it is but I can tell I need to re-evaluate how many calories and what nutrients I am getting a day vs. how many I am using during the day, as well as where they are coming from.
Hunger doesn't mean "give up" to me. It doesn't mean "grab the nearest semi-edible object and ingest it no matter how horrible it is for you" either. Generally I tolerate a little bit of hunger between meals and snacks just fine. But today and yesterday, I could tell something was wrong. Today especially.
So, I'm off to have a snack of plain yogurt and fresh berries (which I actually really do love) while I review what I have been eating, where my deficits are, and what needs to change so I can reach my goals without being the irritable, exhausted bitch I have been today. Not fair to me or others. Plus, part of the reason I am doing this is to learn to pay better attention to my body and what it is telling me I need, to learn self-care. I think this is an excellent moment to practice this particular skill in which I have been lacking pretty much my entire life.
*Later that same day....
Ok so I checked with a friend of mine who is going to school to get her degree in nutrition (a serious passion for her) and here's what I learned....
To maintain ones weight, follow this formula: your weight in lbs/2.2 (which equals ones weight in kilograms) x 20-30 = number of calories to eat in a day. Higher end for more active, and even higher if super-duper active. (Example: 150/2.2 = 68.18 kg. times 20-30 = 1704-2045 calories a day. Aim for the lower end if less active, the higher end if more active.
To LOSE weight, -500 calories a day to lose a lb a week. The main thing is, don't go to low and don't get too hungry. Less than 1000-1200 calories a day is enough to making ones thinking go haywire and less that 900 a day, well, you can't even support normal body functioning.
Make sure to include enough fiber and protein to stay satisfied, and remember, you can pretty much never eat too many veggies.
This explains a LOT. For the past couple of days, my NET caloric intake after working out has been hovering around 1000 calories a day. I figured, if cutting some calories is good, cutting more would be better. WRONG!!!! I need to up my caloric intake. Who'duhthought...
The other thing I did really well with for the first ten days of this little "anti-super size me" experiment was making sure I had fat, protein, carb and fiber every time I ate anything, snack or meal. I really have let this slide the past few days and need to get back on it NOW. Also? Have not been taking my multivitamin. I am remembering the vitamin D (of which I was severely deficient a couple months ago) most days but the multi I keep forgetting. Time to readjust. NOT time to give up. I don't believe that time will ever come :)
How feeling now? MUCH better about this overall. I was really discouraged earlier today. So grateful for friends, information, and the where with all to ask for help.
Back in business!
Friday, January 27, 2012
My New Shoes!!!
VIOLA!!!
Day 19
Much better mood today :) Still not super happy like I was about a week ago, but for sure better than yesterday. Made lunch and ate it with a friend. Then...sat on couch and fell asleep for about an hour. This seems to be something that happens every single Friday. It generally occurs at about 2:00. I think it would happen daily at 2:00, but on some days I am at work or the gym right about that time. Anyway, nap is over and it's time to work out. Today I will add lots of jumping jacks, push-ups, various styles of crunches, planks and weights. What the heck, why not throw in some cardio for fun?
Here are some observations I can't remember if I have stated yet, or not (and don't have time to go back and re-read):
When one cooks more, one has to clean ones kitchen more often. This is an adjustment, since my kitchen and I feel like new friends. I am still learning my way around that tiny space and am finally understanding why people like big kitchens.
When one cooks more, and one is clumsy like me, one gets burned more. Only happened once this week so there's some improvement, since it was daily for a while. This is nice because I swear when I burn myself. Loudly. And I don't think the neighbors appreciate my creative word use. I think the burns are worth it the healthy eating though.
When one works out more, there is less of a reliance on sleeping aids. I am quite pleased about this. It's been a while since I could just get into bed and fall asleep. But now, no sleepy time tea or melatonin needed. Just me, bed, and rest. The way it is meant to be.
One other thing: I looked back over my week of what I ate and I seem to have had fewer veggies this week than the previous two. I need to remember to stay focused on that. Veggies at two meals a day. Extremely important!
Here's a change I have noticed: I use to get these weird heart thumps. I would get in bed to go to sleep and out of nowhere, my heart would start pounding. Sometimes it would happen in the middle of the day for no reason. I could feel my pulse in my finger tips, or my heart would be thumping away so hard it would make my leg bounce if my legs were crossed and I could hear it and feel it in my head, especially inside my ears. Turns out these things are all cause by high blood pressure. This hasn't happened for about 5 days. I especially notice it's absence when I get into bed, or am sitting quietly just being calm. No pounding chest. Just peaceful rest. I use to sort of brace for it but...it's just gone. This, I think, may very well be the most important change so far. I know I have cracked jokes in previous entries about my heart, but the truth is, it scared me. I would work out and feel this awful painful squeezing in my chest and my heart rate would be scary high. Not a good sign.
There are some other medical changes that have happened too, but they are a little too personal to post here. Just know that the changes I am seeing are really having an impact on me in some pretty important areas. Looks improving are nice, but knowing that I am healthier already is my number one motivation. I want to be alive for a while. Ya know?
I just realized I didn't transfer my workout clothes from the washer to the dryer. Dang it! Oh well...guess this means I will have to go buy new running shoes BEFORE I work out today. WOO HOO!!!! A giant THANK YOU to my sister Emily for making that possible *insert big goofy smiley face here*
I will post pics of them once I have them :-D
Here are some observations I can't remember if I have stated yet, or not (and don't have time to go back and re-read):
When one cooks more, one has to clean ones kitchen more often. This is an adjustment, since my kitchen and I feel like new friends. I am still learning my way around that tiny space and am finally understanding why people like big kitchens.
When one cooks more, and one is clumsy like me, one gets burned more. Only happened once this week so there's some improvement, since it was daily for a while. This is nice because I swear when I burn myself. Loudly. And I don't think the neighbors appreciate my creative word use. I think the burns are worth it the healthy eating though.
When one works out more, there is less of a reliance on sleeping aids. I am quite pleased about this. It's been a while since I could just get into bed and fall asleep. But now, no sleepy time tea or melatonin needed. Just me, bed, and rest. The way it is meant to be.
One other thing: I looked back over my week of what I ate and I seem to have had fewer veggies this week than the previous two. I need to remember to stay focused on that. Veggies at two meals a day. Extremely important!
Here's a change I have noticed: I use to get these weird heart thumps. I would get in bed to go to sleep and out of nowhere, my heart would start pounding. Sometimes it would happen in the middle of the day for no reason. I could feel my pulse in my finger tips, or my heart would be thumping away so hard it would make my leg bounce if my legs were crossed and I could hear it and feel it in my head, especially inside my ears. Turns out these things are all cause by high blood pressure. This hasn't happened for about 5 days. I especially notice it's absence when I get into bed, or am sitting quietly just being calm. No pounding chest. Just peaceful rest. I use to sort of brace for it but...it's just gone. This, I think, may very well be the most important change so far. I know I have cracked jokes in previous entries about my heart, but the truth is, it scared me. I would work out and feel this awful painful squeezing in my chest and my heart rate would be scary high. Not a good sign.
There are some other medical changes that have happened too, but they are a little too personal to post here. Just know that the changes I am seeing are really having an impact on me in some pretty important areas. Looks improving are nice, but knowing that I am healthier already is my number one motivation. I want to be alive for a while. Ya know?
I just realized I didn't transfer my workout clothes from the washer to the dryer. Dang it! Oh well...guess this means I will have to go buy new running shoes BEFORE I work out today. WOO HOO!!!! A giant THANK YOU to my sister Emily for making that possible *insert big goofy smiley face here*
I will post pics of them once I have them :-D
Thursday, January 26, 2012
Day 18
Still in a "feeling blue" mood. Tomorrow I'm having lunch with a friend and I think that will help. I'm making black bean salad, a recipe I got from my mom. I'm excited about that :)
On the up side, I have noticed another couple of changes. My skin overall, everywhere, is healthier. Tighter, not as dry, more healthy pink and glowy etc., etc. My face is MUCH less oily as well, more balanced. My nails look more pink too. One weird change? My sense of taste is much sharper. Strange, but it's true. I don't need to add as much stevia extract as I did at the start of this. I'm not using as much salt either. Foods are tasting more flavorful, stronger. I wonder if this is because processed foods contain so much salt that I just got use to having EVERYTHING salted, and needed more to make things have any kind of flavor. Or maybe it's because, along with everything else getting healthier, my senses are too. Not sure. I still need glasses, but I think that's different.
Even though today is a "feeling blue" day, I am still very glad I am doing this. I am thinking of going another full 30 days after the initial 30 are done. To know that I am not a slave to my emotions, my cravings (which are starting to wane), that the side-effects have been only good...just seems silly to go back to anything else really. Passed all the cookies, chips, ice cream, cheezy poofs (use to be a MAJOR downfall of mine) today... Most of them weren't too hard to resist. I find myself wanting little things, like a square of rich, dark chocolate or a brownie. It's nice though, to have other cravings fading.
(Dinner tonight: another tasty salad. Greens mixed with my mom's left over black bean salad. Super good. Light but filling. Which is exactly what I needed.)
On the up side, I have noticed another couple of changes. My skin overall, everywhere, is healthier. Tighter, not as dry, more healthy pink and glowy etc., etc. My face is MUCH less oily as well, more balanced. My nails look more pink too. One weird change? My sense of taste is much sharper. Strange, but it's true. I don't need to add as much stevia extract as I did at the start of this. I'm not using as much salt either. Foods are tasting more flavorful, stronger. I wonder if this is because processed foods contain so much salt that I just got use to having EVERYTHING salted, and needed more to make things have any kind of flavor. Or maybe it's because, along with everything else getting healthier, my senses are too. Not sure. I still need glasses, but I think that's different.
Even though today is a "feeling blue" day, I am still very glad I am doing this. I am thinking of going another full 30 days after the initial 30 are done. To know that I am not a slave to my emotions, my cravings (which are starting to wane), that the side-effects have been only good...just seems silly to go back to anything else really. Passed all the cookies, chips, ice cream, cheezy poofs (use to be a MAJOR downfall of mine) today... Most of them weren't too hard to resist. I find myself wanting little things, like a square of rich, dark chocolate or a brownie. It's nice though, to have other cravings fading.
(Dinner tonight: another tasty salad. Greens mixed with my mom's left over black bean salad. Super good. Light but filling. Which is exactly what I needed.)
Wednesday, January 25, 2012
Day 17
Need to do new things when working out. I'm pleased that my heart rate is no longer hovering in the "freakishly dangerous" zone when I work out, that the weird tightness in my chest that kind if hurt and pinched is gone (and yes, I know that sounds bad, but I'm still alive so I don't think it was anything serious) but I hardly even get sore anymore, and that is simply not acceptable. In my mind, soreness is a sign of a good workout. On the plus side, this also means I no longer need to be downing anti-inflammatories, icing sore knees, and elevating as many body parts as possible at one time.
What I would like to add to my repertoire:
*Weights 3-4 times a week, keeping track of what I did the previous time so I can up the weight when needed.
*Swimming. Some way, somehow, I would like to start swimming.
*Biking. It will also be one of the things I will be adding to my list by years end.
*Yoga. This I can do starting right away. I have several videos, a block, mat and strap. No reason not to begin tomorrow.
*Body resistance. Also something I can start tomorrow. It's simply things, like push-ups, squats etc etc. I did some of that on Monday during my uber-blitz workout day. It was awesome and I need to remember to continue to do this.
*Running outside. This is simply a matter of weather and proper clothing. Then...running outside will begin! I am convinced running outside does more to help improve stability, just overall better for you.
*The following classes: spinning, bodypump (see weight lifting), and zumba. There's a community center very close and I bet they have classes I can go to :-D
Today has been a rough one, as far as staying in a positive frame of mind. Woke up with zero motivation, found some, did well, cleaned, got stuff done, worked out, but it felt like I was walking through mud and fog all day. Tomorrow will be better. For sure.
(Side note: I made the worlds BEST green salad with chicken EVER in the history of salads. Seriously. Ever. Cooked the chicken and dear lord it was good! The whole salad...heavenly! You should be jealous.)
Tuesday, January 24, 2012
Day 16
Oh man...
I seriously over did it.
I did a really looong day of working out yesterday, lots of cardio and weights. At the end of the day, I didn't feel like eating much, so I didn't.
Then today, I did a solid hard hour of cardio. I feel really gross. I can tell my electrolytes are totally out of whack and I need food, but I feel like I am going to throw up. Part of this whole experiment is "no sugar," but in my fridge I had a little Gatorade pack of electrolyte gel from my hiking days last summer. 100 calories, various forms of quickly absorbable sugar, salt, potassium, B vitamins and other basics. I downed it and it helped for about a half hour. Now I'm back to feeling pukey again. I have some ginger tea. I think I'll make it with honey and see if that helps. Then, good, solid, basic, healthy dinner.
Bad brain fog too.
Chills.
Yup. I over did it with not enough good, healthy food in my system to support the level of activity I did in the past two days.
Lesson: learned.
Blech.
I seriously over did it.
I did a really looong day of working out yesterday, lots of cardio and weights. At the end of the day, I didn't feel like eating much, so I didn't.
Then today, I did a solid hard hour of cardio. I feel really gross. I can tell my electrolytes are totally out of whack and I need food, but I feel like I am going to throw up. Part of this whole experiment is "no sugar," but in my fridge I had a little Gatorade pack of electrolyte gel from my hiking days last summer. 100 calories, various forms of quickly absorbable sugar, salt, potassium, B vitamins and other basics. I downed it and it helped for about a half hour. Now I'm back to feeling pukey again. I have some ginger tea. I think I'll make it with honey and see if that helps. Then, good, solid, basic, healthy dinner.
Bad brain fog too.
Chills.
Yup. I over did it with not enough good, healthy food in my system to support the level of activity I did in the past two days.
Lesson: learned.
Blech.
Monday, January 23, 2012
Today's Weigh in Numbers...
Today's weigh in numbers aren't as good as I was hoping they'd be. But they aren't terrible either. Body fat is down a little bit but not much from last week, weight is down 1.2 lbs from last week, muscle mass is exactly the same. My resting heart rate has dropped about 15 beats per minutes and I am EXTREMELY excited about this! I realize it's possible to have ones heart "fixed" by doctors and surgery, but I would really rather do it this way.
This week I think I will be incorporating more weight training for sure. Really need to up my muscle mass. It pays in spades and I know this.
I am coming up with ways to reward myself for a job well done that do NOT include food. There are some things I need as well, and I'm thinking I will just mix the two. I need running shoes, desperately. The ones I have I got before Xander was born (almost eight years ago), and the sports bra I have is absolute crap. My workout clothes are pretty dumpy. I seriously have one pair of pants (old adidas from when I was in college) and three grey, mens hanes t-shirts. I don't mind but with all the options out there, it might be more fun to work out if I have clothes to wear in which I feel semi-girly. So, I think for rewards, I will get cuter work out clothes, new shoes, and a really, really good sports bra (trust me, this is important.) The cost of these things can be daunting so I'm not sure how I'm going to pull it off, and may stick to rewarding myself with books (yes, I love them that much), but...we'll see.
Attached to this is a photo of one of my dinners I had last week. It's a ginormous mixed green, spinach salad with a simple chicken sausage, apples, pears, green, red, orange and yellow peppers, mushrooms, one ounce of cheese, and a super tasty olive oil dressing I made myself :) Go me!
This week I think I will be incorporating more weight training for sure. Really need to up my muscle mass. It pays in spades and I know this.
I am coming up with ways to reward myself for a job well done that do NOT include food. There are some things I need as well, and I'm thinking I will just mix the two. I need running shoes, desperately. The ones I have I got before Xander was born (almost eight years ago), and the sports bra I have is absolute crap. My workout clothes are pretty dumpy. I seriously have one pair of pants (old adidas from when I was in college) and three grey, mens hanes t-shirts. I don't mind but with all the options out there, it might be more fun to work out if I have clothes to wear in which I feel semi-girly. So, I think for rewards, I will get cuter work out clothes, new shoes, and a really, really good sports bra (trust me, this is important.) The cost of these things can be daunting so I'm not sure how I'm going to pull it off, and may stick to rewarding myself with books (yes, I love them that much), but...we'll see.
Sunday, January 22, 2012
Day 14 of my Experiment
I learned today that sugar is like a drug for me. I had a brownie at my parents after a VERY healthy dinner. I was fine til about half way through my drive home. By the time I got through my door... I wanted to eat the world and everything in it, particularly more brownies, chocolate, popcorn, candy, and lots and lots more sugar. Instead, I had licorice, some cheese...At the end of the day I am about 500 calories over my budgeted amount. Add to that the fact that tomorrow is a weigh in day...Guess I will see my reality tomorrow on the scale. Crappy. I worked so hard all week, I hate to blow it in one night. On the up side, I stopped myself from truly losing control. It wasn't as bad as it was in the past, and if I spread that 500 calories out over the week, I can work them off. So, all is not lost. Apparently I need to just not have any sugar for quite a bit longer than I expected.
On a different note:
The changes I am making are becoming apparent to others, and that's nice. One of the nice things is that it's not the reason I'm doing it. It use to be. This time, it's more for me than anyone else. I have goals for me, plans for me, things I want to do that are separate from others. Sounds selfish, but it doesn't feel like it is. It seems to me like it's the right thing to do, not the selfish thing. Maybe I'll be proven wrong, but I don't think so.
Also, the last couple of mornings, I have had more energy than I have in years. It's not as short lived as it use to be either. I feel more alert and awake in general. Is it the food or the exercise? I suppose in a TRUE scientific study, I would have changed one thing at a time. Oh well. I like this, so...keeping it this way. Going to bed is hard some nights because I want to do more, keep going. I know I need the sleep though so...off I go.
Good night :)
On a different note:
The changes I am making are becoming apparent to others, and that's nice. One of the nice things is that it's not the reason I'm doing it. It use to be. This time, it's more for me than anyone else. I have goals for me, plans for me, things I want to do that are separate from others. Sounds selfish, but it doesn't feel like it is. It seems to me like it's the right thing to do, not the selfish thing. Maybe I'll be proven wrong, but I don't think so.
Also, the last couple of mornings, I have had more energy than I have in years. It's not as short lived as it use to be either. I feel more alert and awake in general. Is it the food or the exercise? I suppose in a TRUE scientific study, I would have changed one thing at a time. Oh well. I like this, so...keeping it this way. Going to bed is hard some nights because I want to do more, keep going. I know I need the sleep though so...off I go.
Good night :)
Saturday, January 21, 2012
People have been asking...
...me why I am doing this little experiment. And also why now?
To answer the "why are you doing this" question I will say this:
I wanted to see if it's really that simple. Change diet to a healthier one and exercise = be healthier version of me and happier.
Really? Is that really it?
Well...seems that this one little change is having a domino effect in other areas of my life so maybe that is really it. Would be cool if it was.
As for the "why now" question: I don't know. I guess I really just finally got tired of trying everything else. I also think the doctor finding out I had low levels of vitamin D, then taking it for a couple of months and seeing the DRASTIC difference it made started me thinking about the whole thing.
Want to know more about the extremely important role of nutrition in your life and the life of loved ones? Watch this when you have a little time: http://movies.netflix.com/WiPlayer?movieid=70123196&trkid=2434768&t=Food+Matters
It's gets a little extreme at some points, but the message is clear. As the title of the movie states, food matters. Huge.
To answer the "why are you doing this" question I will say this:
I wanted to see if it's really that simple. Change diet to a healthier one and exercise = be healthier version of me and happier.
Really? Is that really it?
Well...seems that this one little change is having a domino effect in other areas of my life so maybe that is really it. Would be cool if it was.
As for the "why now" question: I don't know. I guess I really just finally got tired of trying everything else. I also think the doctor finding out I had low levels of vitamin D, then taking it for a couple of months and seeing the DRASTIC difference it made started me thinking about the whole thing.
Want to know more about the extremely important role of nutrition in your life and the life of loved ones? Watch this when you have a little time: http://movies.netflix.com/WiPlayer?movieid=70123196&trkid=2434768&t=Food+Matters
It's gets a little extreme at some points, but the message is clear. As the title of the movie states, food matters. Huge.
Day 12
I am pleased to report the following:
My skin looks much better. Not so puffy and sallow. Dark circles under my eyes are also not so noticeable. No break outs recently. Thyroid, going back down again. Cheeks: pink and happy. Eyes: brighter. Maybe I'm just happier (I hear regular exercise will do this for a person, but I think diet plays a big part of it too.) SWEET!
My body is beginning to resemble itself again. Twelve days ago I just looked and felt...puffy, swollen, bloated all the time and frankly, fat. I didn't move comfortably in my own skin, because I wasn't comfortable. Who would be in a body that is all stiff and doesn't even resemble itself? But today in the shower I noticed that my ankles aren't all puffed like they were (they are still a little bit, but not nearly as bad), and my calves are looking more and more like mine. My arms are getting muscles again and my wrists, hands and fingers are all looking normal. I don't think this is all a loss if fat. I think, in fact I know, when one is unhealthy, things and systems, even down to the tiniest function inside the tiniest cell, just don't work right. As weird as it sounds, I just feel like I'm deflating, in a good way. I think stuff inside is getting balanced, which it has not been in a long time.
Also, max heart rate, when I am really, really pushing myself while working out, has come down about 15 beats per minute. Excellent news in the cardio health department :) And, for the first time in who knows how long, I can stretch. Like, real, deep, stretching.Seriously, I was so stiff it was dangerous. I can almost touch my toes while standing with legs straight! Seeing progress is encouraging!
All of that having been said, I stayed up too late and woke up really early for work. I am very tired. I do not want to work out. I have made my goal of working out four times this week. It's a snow storm outside. So...I think I won't. And I'm ok with that...maybe. There's a little guilt but that's a whole different topic for a whole different post.
Friday, January 20, 2012
Why I Am Over Living Alone (I think I anyway...)
For the last few years I have lived alone and generally have very much enjoyed it. If I want to rearrange the whole house, I can. If I want to wander around with the blinds shut wearing nothing but sock, I can do that too. Want a hamster? Get one. Feel like cooking a super strong smelling meal? Go right ahead. LOTS and LOTS of freedom. Didn't mop the floor? Meh. No biggie. Forgot to start the dishwasher with the fishy pan in it? No one else will complain about how spacey I can be. Just get to be irritated with myself, no one else helping me be ticked off by the early morning shock of stale fish smell and my forgetful mind (why yes I have actually done this.)
Lately though...I have been seeing the down side more and more often...
Last night I was almost asleep. In the weird place where your body hovers between dreams and awake and you almost feel like you're about to exit reality stage left....when...
Thump CRASH!!!
A clatter happened. In my apartment.
But I'm alone so...
ohcrapohcrapohcrapohcrap....
Psycho killer here to kill me....
And I have to solve the problem. All by my chicken, terrified, pansy ass self. Lovely. No one else to even huddle with me as I creep about flinging open doors to closets and rooms...Just me and the psycho killer that is surely lurking somewhere in the safe little apartment.
Then there's the moment I had tonight...
I was eating berries. Mixed. Fresh, not frozen. I was avoiding the black berries because they just haven't been good lately (and by lately I mean the past 5-6 years.) I decided to eat one anyway and holy cow!!! It was like skittles on crack in my mouth!!! So sweet!!! So full of flavor!!! I didn't think it was a black berry so I actually went to check in the mirror to see what I had in my mouth...because there wasn't anyone else to check for me.
The next black berry was just as good! And the next! What is going on?!?!?! I nibbled the next one and it was like heaven in a bumpy berry. I wanted desperately to say to someone, "YOU HAVE GOT TO TASTE THIS! IT'S SO FREAKING UNBELIEVABLY GOOD!"
alas...alone...
Two small things but those coupled with other recent moments are making me realize that living alone, in some ways, is just not quite living. Not for me anyway. Not anymore. It's time...
Thursday, January 19, 2012
Day 10 (post #2)
Ok this whole "no sweets" thing is really hard. Harder than I expected. I think my next experiment is going to be cooking with stevia.
I can not, and will not, consume artificial sweeteners. I truly think they are toxic to the human body. I know I was on the verge of developing type II diabetes, so I really, really need to give my systems a break from sugar shock. Ergo...no cooking with sugar either.
Tonight...I am going to make an attempt at hot chocolate. I have skim milk. I have baking coco (dark, my favorite) and I have liquid, vanilla stevia. I think I can find a tasty way to make something satisfying.
I hope so. I think I can make it through this if I can have a sugar free hot chocolate to drink every once in a while that is not full of toxic crap.
Please let it be good....
I can not, and will not, consume artificial sweeteners. I truly think they are toxic to the human body. I know I was on the verge of developing type II diabetes, so I really, really need to give my systems a break from sugar shock. Ergo...no cooking with sugar either.
Tonight...I am going to make an attempt at hot chocolate. I have skim milk. I have baking coco (dark, my favorite) and I have liquid, vanilla stevia. I think I can find a tasty way to make something satisfying.
I hope so. I think I can make it through this if I can have a sugar free hot chocolate to drink every once in a while that is not full of toxic crap.
Please let it be good....
Day 10 (at least I think that's where I am now...I started on the 9th and today is the 19th so...)
Day...10, I think (depends on how the days are counted)
Ok so since I started on the 9th and today is the 19th, I'm counting this as day ten. I actually am not totally sure which day I'm on but I think that's right. Anyway...
Things I am learning:
*I need to have lots of snacking options on hand. I just walked into the house after a 12 hr day at work and not much to eat and was so freaking hungry I could hardly stand it. I was going to go for the most fattening, not plant-based options available (cheese and yogurt.) I didn't but holy crap that was hard and I will not always be able to NOT do it. Time to get some options in this house. STAT.
*Cooking more and spending more time in the kitchen means a messier kitchen. Duh. But I am realizing that I am happier when I have time to clean up. Going to bed with a clean kitchen is good, and waking up to one is even better! Going to need a larger stock of dish soap.
*Along similar lines...wash the pan that was used to cook fish THE SAME DAY I COOK IT! Otherwise...ew.
*Along another similar line...I like fish. It's tasty, healthy, easy to cook and season, and the day after I eat it my skin looks fabulous! I shall continue to eat it regularly for the rest of my life.
*I do better when I don't eat as many grains, whole or otherwise. I ate more yesterday than I did since the start of this and...thyroid is swollen again today, bloated, feel icky. I think I can eat wheat, I just need to make sure I'm getting more calories from from fruits and veggies than from grains, or at least a better balance than yesterday. The hard thing is, I don't get as hungry when I eat mostly grains. I think I just need to keep going with fewer and that I will adjust to it eventually. Guess I'll see. That is the point of an experiment, right?
*I am realizing how important it is to make time to take care of myself. Cooking fresh meals is time consuming, but SOOOO important. Exercise? Time consuming but also, vital. I'm not working nearly as much as I was a few months ago and the extra time is nice (although the cut in funds is not so good.) Included in positive eating/exercising changes, I'm also getting regular amounts of sleep and it's a good thing. I never knew it took practice, taking care of ones self. I knew it took time I just didn't think it would be...fun. Didn't think...it was worth it, or maybe didn't think I was? That just sounds lame but part of me knows it's true.
Leaning process. Getting better. Trying new things. Feeling brave. Realizing stuff...
It's a good thing.
Ok so since I started on the 9th and today is the 19th, I'm counting this as day ten. I actually am not totally sure which day I'm on but I think that's right. Anyway...
Things I am learning:
*I need to have lots of snacking options on hand. I just walked into the house after a 12 hr day at work and not much to eat and was so freaking hungry I could hardly stand it. I was going to go for the most fattening, not plant-based options available (cheese and yogurt.) I didn't but holy crap that was hard and I will not always be able to NOT do it. Time to get some options in this house. STAT.
*Cooking more and spending more time in the kitchen means a messier kitchen. Duh. But I am realizing that I am happier when I have time to clean up. Going to bed with a clean kitchen is good, and waking up to one is even better! Going to need a larger stock of dish soap.
*Along similar lines...wash the pan that was used to cook fish THE SAME DAY I COOK IT! Otherwise...ew.
*Along another similar line...I like fish. It's tasty, healthy, easy to cook and season, and the day after I eat it my skin looks fabulous! I shall continue to eat it regularly for the rest of my life.
*I do better when I don't eat as many grains, whole or otherwise. I ate more yesterday than I did since the start of this and...thyroid is swollen again today, bloated, feel icky. I think I can eat wheat, I just need to make sure I'm getting more calories from from fruits and veggies than from grains, or at least a better balance than yesterday. The hard thing is, I don't get as hungry when I eat mostly grains. I think I just need to keep going with fewer and that I will adjust to it eventually. Guess I'll see. That is the point of an experiment, right?
*I am realizing how important it is to make time to take care of myself. Cooking fresh meals is time consuming, but SOOOO important. Exercise? Time consuming but also, vital. I'm not working nearly as much as I was a few months ago and the extra time is nice (although the cut in funds is not so good.) Included in positive eating/exercising changes, I'm also getting regular amounts of sleep and it's a good thing. I never knew it took practice, taking care of ones self. I knew it took time I just didn't think it would be...fun. Didn't think...it was worth it, or maybe didn't think I was? That just sounds lame but part of me knows it's true.
Leaning process. Getting better. Trying new things. Feeling brave. Realizing stuff...
It's a good thing.
Tuesday, January 17, 2012
Day 8
Yesterday started off pretty good. Woke up early, had a good breakfast, cleaned up the apartment, started laundry...then...I sat down on the couch...and fell asleep...for about three hours.
Weird. I have not done that since I was working 70-80 hours a week, was exhausted all the time, was eating absolute crap, living of caffeine, and not exercising one bit.
But I did it yesterday. I didn't want to do anything after that nap. Just wanted to stay put on the couch and keep sleeping. Didn't want to exercise. Didn't really want to eat. Was it the sugar the night before? Had I really been sick when I threw up? Not sure. All I know is...tired.
I did eat, and stayed within my rules somewhat but didn't get the variety of fresh fruits and vegetables I usually do. I didn't exercise. I went to bed feeling guilty about not having done what I know is the right thing to do, about not having stuck to my goals.
Today I worked, so I didn't have time to sit and feel guilty. Probably a good thing. Up at 5:45. Healthy breakfast, packed some snacks, and off to work I went. I did very with eating at work!
Then...sad news. A girl I had worked with died, killed herself, on Friday. I found out right before the end of my shift. I came home and wanted to eat, and eat, and eat. I still have the box of unmade brownies. I briefly contemplated making them but didn't. I sat down and had a little talk with myself about the purpose of this experiment. Originally, it was just to see what would happen to me physically. How would my health be impacted? How would my stats change? Now here I was, looking at a side of this I had not considered.
I eat when I'm really happy. I eat when I'm really sad. I eat when I'm with friends. I eat when I'm lonely. I eat mindlessly, and am generally very unaware of what I am ingesting. Til eight days ago.
All of a sudden a light bulb went off in my head. My emotions do not, under an circumstance, have to dictate what I decide to eat. Ever. I decide. To many people, this is a no brainer. To me, this was a revelation. I wanted nothing more than to sit down with a small tub of ice cream and slam the whole thing in one sitting. I knew if I did, the whole cycle would start all over again. I'd feel guilty and depressed that I had failed once again. I'd give up. I'd then make the brownies and eat about 1/4 of the pan tonight, then finish the rest tomorrow. I know what it looks like. I know how it is to have emotions dictate what I do, what I eat, when I sleep, how productive I am. And I hate it.
So today I chose differently.
I took my sadness, my desire to never work with teens again, my feelings of "Why try with them anyway," and I pulled on my work out shoes and clothes, walked over to the exercise room at my apartments, and worked out. (Turns out missing yesterday was a bad choice. Today's workout was a beast to finish.)
Dinner: Roasted turkey and a large mixed green salad with peppers and a handful of nuts.
While eating dinner, I watched a movie on Netflix. "Fat, Sick and Nearly Dead." Didn't plan on doing that, it just popped up as a suggestion. It was perfect. The guy making the documentary did it because he had chronic hives, the exact same kind I use to get. It's not very common, but is extremely painful and can really impact the quality of life one lives. It was amazing to see his and one other man's transformations during the movie. It was inspiring. It made me pretty pleased that I was eating the big, fresh salad I was.
I'm still very sad about the young woman who died. I can't begin to imagine what life is like at this moment for her family, or what it will be like from here on out. But I know that sadness doesn't have to command me and what I do, particularly what I eat.
I know I am happier now than I would have been if I done what I use to always do. I chose differently, and lo! A new result.
Who'dathunk...
Weird. I have not done that since I was working 70-80 hours a week, was exhausted all the time, was eating absolute crap, living of caffeine, and not exercising one bit.
But I did it yesterday. I didn't want to do anything after that nap. Just wanted to stay put on the couch and keep sleeping. Didn't want to exercise. Didn't really want to eat. Was it the sugar the night before? Had I really been sick when I threw up? Not sure. All I know is...tired.
I did eat, and stayed within my rules somewhat but didn't get the variety of fresh fruits and vegetables I usually do. I didn't exercise. I went to bed feeling guilty about not having done what I know is the right thing to do, about not having stuck to my goals.
Today I worked, so I didn't have time to sit and feel guilty. Probably a good thing. Up at 5:45. Healthy breakfast, packed some snacks, and off to work I went. I did very with eating at work!
Then...sad news. A girl I had worked with died, killed herself, on Friday. I found out right before the end of my shift. I came home and wanted to eat, and eat, and eat. I still have the box of unmade brownies. I briefly contemplated making them but didn't. I sat down and had a little talk with myself about the purpose of this experiment. Originally, it was just to see what would happen to me physically. How would my health be impacted? How would my stats change? Now here I was, looking at a side of this I had not considered.
I eat when I'm really happy. I eat when I'm really sad. I eat when I'm with friends. I eat when I'm lonely. I eat mindlessly, and am generally very unaware of what I am ingesting. Til eight days ago.
All of a sudden a light bulb went off in my head. My emotions do not, under an circumstance, have to dictate what I decide to eat. Ever. I decide. To many people, this is a no brainer. To me, this was a revelation. I wanted nothing more than to sit down with a small tub of ice cream and slam the whole thing in one sitting. I knew if I did, the whole cycle would start all over again. I'd feel guilty and depressed that I had failed once again. I'd give up. I'd then make the brownies and eat about 1/4 of the pan tonight, then finish the rest tomorrow. I know what it looks like. I know how it is to have emotions dictate what I do, what I eat, when I sleep, how productive I am. And I hate it.
So today I chose differently.
I took my sadness, my desire to never work with teens again, my feelings of "Why try with them anyway," and I pulled on my work out shoes and clothes, walked over to the exercise room at my apartments, and worked out. (Turns out missing yesterday was a bad choice. Today's workout was a beast to finish.)
Dinner: Roasted turkey and a large mixed green salad with peppers and a handful of nuts.
While eating dinner, I watched a movie on Netflix. "Fat, Sick and Nearly Dead." Didn't plan on doing that, it just popped up as a suggestion. It was perfect. The guy making the documentary did it because he had chronic hives, the exact same kind I use to get. It's not very common, but is extremely painful and can really impact the quality of life one lives. It was amazing to see his and one other man's transformations during the movie. It was inspiring. It made me pretty pleased that I was eating the big, fresh salad I was.
I'm still very sad about the young woman who died. I can't begin to imagine what life is like at this moment for her family, or what it will be like from here on out. But I know that sadness doesn't have to command me and what I do, particularly what I eat.
I know I am happier now than I would have been if I done what I use to always do. I chose differently, and lo! A new result.
Who'dathunk...
Sunday, January 15, 2012
Day 7, Sunday the 15th
6:15: rise and shine after crashing into bed at 12:30 (worked the pm shift at job.)
6:45: arrive at work
7:00: ate a blueberry yogurt and granola (both not within the bounds of experiment)
7:30: throw up yogurt and granola (lovely), not sure if it's because of crappy, processed food overload or yogurt gone bad (which happens often at this job)
9:00: wake girls up, feel hungry but still not so great, eat rice crispies
12:00: lunch time, eat a piece of white bread, feel sick again but...it stays down (yay!)
2:30: extremely hungry, eat almonds I brought from home
3:20: feeling much better, call parents and accept dinner invitation
4:30: arrive at parents and pick at turkey, tastes wonderful and no stomach yuckiness
5:30-ish: eat dinner (spinach salad, cauliflower, dinner roll, corn, turkey, small portion of potatoes, gravy, all home made, yay mom and dad!!!)
6:00-ish: eat...dessert. I'm going to slaughter the spelling. It was Pavlova. Oh. My. Goodness. SOOOO tasty!!! Crispy, sweet, creamy, fruity, and sugary goodness, and no throwing up. TOTALLY not ok on this experiment what with all the sugar, but I am ok with this decision. Plus, it was for the good of the ladies at my mothers church. We had to be a study group of which version of the dessert was better.
6:30: head home with sugar hangover.
7:00: notice while driving that my thyroid is much less swollen than it has been in about a year and a half...seriously... I highly doubt that this is a coincidence.
8:30: tired, watching "Downton Abbey" on PBS, feeling jittery despite being so tired (sugar?) and feeling my thyroid...totally not as swollen... I am going to keep an eye on this. The left side is almost totally back to normal and the right side is about half as swollen as it was last week. Not what I was expecting but hey...this is a welcomed, unexpected surprise!
Tomorrow, back on track. No sugar. Fresh everything. Fish three times this week. Whole grains. Keep working out etc etc... Quite pleased so far. I can see results in more than one way and I'm pleased and excited.
6:45: arrive at work
7:00: ate a blueberry yogurt and granola (both not within the bounds of experiment)
7:30: throw up yogurt and granola (lovely), not sure if it's because of crappy, processed food overload or yogurt gone bad (which happens often at this job)
9:00: wake girls up, feel hungry but still not so great, eat rice crispies
12:00: lunch time, eat a piece of white bread, feel sick again but...it stays down (yay!)
2:30: extremely hungry, eat almonds I brought from home
3:20: feeling much better, call parents and accept dinner invitation
4:30: arrive at parents and pick at turkey, tastes wonderful and no stomach yuckiness
5:30-ish: eat dinner (spinach salad, cauliflower, dinner roll, corn, turkey, small portion of potatoes, gravy, all home made, yay mom and dad!!!)
6:00-ish: eat...dessert. I'm going to slaughter the spelling. It was Pavlova. Oh. My. Goodness. SOOOO tasty!!! Crispy, sweet, creamy, fruity, and sugary goodness, and no throwing up. TOTALLY not ok on this experiment what with all the sugar, but I am ok with this decision. Plus, it was for the good of the ladies at my mothers church. We had to be a study group of which version of the dessert was better.
6:30: head home with sugar hangover.
7:00: notice while driving that my thyroid is much less swollen than it has been in about a year and a half...seriously... I highly doubt that this is a coincidence.
8:30: tired, watching "Downton Abbey" on PBS, feeling jittery despite being so tired (sugar?) and feeling my thyroid...totally not as swollen... I am going to keep an eye on this. The left side is almost totally back to normal and the right side is about half as swollen as it was last week. Not what I was expecting but hey...this is a welcomed, unexpected surprise!
Tomorrow, back on track. No sugar. Fresh everything. Fish three times this week. Whole grains. Keep working out etc etc... Quite pleased so far. I can see results in more than one way and I'm pleased and excited.
Friday, January 13, 2012
Day 5 of the Anti-Super Size Me Experiment
The first few days were a breeze. Seriously. It was fun to play around with food and know that I was eating all uber-healthy.
Then...yesterday happened.
All of a sudden, MAD, CRAZY sugar cravings. You know the kind... You swear you'd snatch a lollipop or cookie form the hands of a baby if you could just get close enough to one, but the crazed expression on your face is making mothers hold their little ones close as you attempt to make a nonchalant approach. I almost made a pan of brownies with the intent of sitting down and eating the whole thing. I told myself I could do just that as long as I worked out first.
So I worked out.
Then I went to Whole Foods to see if they had ice cream made with stevia (I didn't find any) as an alternative. What I did find though was PANDA BLACK LICORICE!!!! Ingredients: molasses, wheat flour, licorice extract, aniseed oil. Is this technically a sweet? Yes, which means it goes against the rule of "no sweets." HOWEVER, I am making an exception if it means I don't sit down and eat an entire pan of brownies (which I have done in the past so don't think I'm over exaggerating. I assure you, I am not.)
I am glad I made myself work out before I ate a pan of sugar and chocolate. I am glad I found Panda black licorice.
My right hip is pretty sore from all the exercise it isn't use to so today I walked and that was it. All the other days this week it was 40 min minimum cardio and weights on Mon and Wed. I was going to use Sunday as my day off of exercise, but I think it's smart of me to rest when my body says, "WTF?! Nothing for a couple of months and now this?! I demand rest!!" Tomorrow though, I am back at it.
I have had fish twice this week (salmon and tilapia), and will get in my third serving either tomorrow or Sunday. I have tracked my nutrition intake every day and am pretty pleased with what I see. I need to up my protein a tiny bit but everything else is right where it should be. Yestereday I didn't do so well on fiber so I need to watch that as well. Turns out, fiber helps in major ways with lowering cholesterol (not to mention cutting your cancer risks too. Have I mentioned I hate cancer? Because I do.)
Physical changes? My blood pressure is already down a tiny bit and I am excited to see if that stays. I wasn't going to check it til Monday when I do weight, body fat and muscle mass measurements but I couldn't resist. I am also tracking my resting heart rate. It was 92 bpm on Monday morning before I ate anything or did any real activity. Waaaay to high. I am very much hoping that comes down.
I can already feel clothes fitting a tiny bet better (no need to stretch tshirts before pulling them on and jeans were a little easier to do up yesterday and today.) I am starting to see my collar bones, calve and arm muscles again and as odd as it may sound, when I walk my gait feels more controlled and stronger. Just walking dogs today I felt more solid and coordinated. Yay for muscles and yoga :)
The weird thing that I don't think is related but I am hoping will improve is that for the last two nights I have not been able to sleep. I think it's stress related, and am hoping that, as I keep going with regular exercise and healthy eating, the stress will be better managed.
Guess we'll see :)
(Ps: I am not claiming to be a great speller, writer, or expert in nutrition or exercise. All I know is that I needed to make changes, I am sick and tired of being overweight and out of shape, and if I keep some kind of record of what I'm doing and how it is or is not helping me in life, then I think it will help me stay motivated. And if it helps anyone else, great!)
Then...yesterday happened.
All of a sudden, MAD, CRAZY sugar cravings. You know the kind... You swear you'd snatch a lollipop or cookie form the hands of a baby if you could just get close enough to one, but the crazed expression on your face is making mothers hold their little ones close as you attempt to make a nonchalant approach. I almost made a pan of brownies with the intent of sitting down and eating the whole thing. I told myself I could do just that as long as I worked out first.
So I worked out.
Then I went to Whole Foods to see if they had ice cream made with stevia (I didn't find any) as an alternative. What I did find though was PANDA BLACK LICORICE!!!! Ingredients: molasses, wheat flour, licorice extract, aniseed oil. Is this technically a sweet? Yes, which means it goes against the rule of "no sweets." HOWEVER, I am making an exception if it means I don't sit down and eat an entire pan of brownies (which I have done in the past so don't think I'm over exaggerating. I assure you, I am not.)
I am glad I made myself work out before I ate a pan of sugar and chocolate. I am glad I found Panda black licorice.
My right hip is pretty sore from all the exercise it isn't use to so today I walked and that was it. All the other days this week it was 40 min minimum cardio and weights on Mon and Wed. I was going to use Sunday as my day off of exercise, but I think it's smart of me to rest when my body says, "WTF?! Nothing for a couple of months and now this?! I demand rest!!" Tomorrow though, I am back at it.
I have had fish twice this week (salmon and tilapia), and will get in my third serving either tomorrow or Sunday. I have tracked my nutrition intake every day and am pretty pleased with what I see. I need to up my protein a tiny bit but everything else is right where it should be. Yestereday I didn't do so well on fiber so I need to watch that as well. Turns out, fiber helps in major ways with lowering cholesterol (not to mention cutting your cancer risks too. Have I mentioned I hate cancer? Because I do.)
Physical changes? My blood pressure is already down a tiny bit and I am excited to see if that stays. I wasn't going to check it til Monday when I do weight, body fat and muscle mass measurements but I couldn't resist. I am also tracking my resting heart rate. It was 92 bpm on Monday morning before I ate anything or did any real activity. Waaaay to high. I am very much hoping that comes down.
I can already feel clothes fitting a tiny bet better (no need to stretch tshirts before pulling them on and jeans were a little easier to do up yesterday and today.) I am starting to see my collar bones, calve and arm muscles again and as odd as it may sound, when I walk my gait feels more controlled and stronger. Just walking dogs today I felt more solid and coordinated. Yay for muscles and yoga :)
The weird thing that I don't think is related but I am hoping will improve is that for the last two nights I have not been able to sleep. I think it's stress related, and am hoping that, as I keep going with regular exercise and healthy eating, the stress will be better managed.
Guess we'll see :)
(Ps: I am not claiming to be a great speller, writer, or expert in nutrition or exercise. All I know is that I needed to make changes, I am sick and tired of being overweight and out of shape, and if I keep some kind of record of what I'm doing and how it is or is not helping me in life, then I think it will help me stay motivated. And if it helps anyone else, great!)
Monday, January 9, 2012
Day 1 of the ASSM Experiment:
Today it begins. 30 days of eating a mostly plant based diet, nothing prepackaged, canned, or refined. Just real, whole foods, as fresh as possible.
*Breakfast was multi grain hot cereal with apples chopped up in it and a little bit of honey. Quite tasty.
*Lunch was chicken, veggie and bean soup I made, some steamed broccoli and shredded cheddar cheese, fresh baby carrots and a small handful of almonds.
*I have no idea what to have for dinner but I had better plan fast.
I also worked out at the gym and went running, so I know I will be damn hungry tonight. Veggie omelet maybe? Guess we'll see. So far my stomach has no idea what to do with all this fiber, but I know it's a good thing so...right now I'm happy with myself and the decisions to do this.
*Breakfast was multi grain hot cereal with apples chopped up in it and a little bit of honey. Quite tasty.
*Lunch was chicken, veggie and bean soup I made, some steamed broccoli and shredded cheddar cheese, fresh baby carrots and a small handful of almonds.
*I have no idea what to have for dinner but I had better plan fast.
I also worked out at the gym and went running, so I know I will be damn hungry tonight. Veggie omelet maybe? Guess we'll see. So far my stomach has no idea what to do with all this fiber, but I know it's a good thing so...right now I'm happy with myself and the decisions to do this.
Monday, January 2, 2012
The Anit-Supersize Me Thought I Am Thinking of Trying
I have this thought. I was thinking... What if I ate foods with less than five ingredients in them (minimally processed), only whole grains, only chicken or fish, and no processed fruits or veggies (only fresh and if they are cooked, cooked by me) for 30 days. What would happen to my weight, body fat percentage, allergies, over health? What would the exact "rules" of this diet be? So here's what I'm thinking...
- Foods that are packaged can only have up to 5/5 total ingredients in them (ie, cheese, pasta sauce, salsa etc etc.)unless the ingredients are more veggies (see salsa.) The only issue I see here is that I don't eat a ton of protein and may rely on Muscle Milk powder as a source. This might be the one exception to the rule. A girls gotta have her protein.
- All fruits and veggies have to be bought fresh. Nothing canned or frozen.
- All grains must be whole grains.
- The majority of calories consumed (70-80%) are from plant or plant based foods, namely fruits and veggies.
- All meals and snacks must include a protein, fat, carb and either a fruit or veggie (which would often be the carb.)
- NO CANNED FOOD WHATSOEVER!
- Foods sold in glass jars are ok (salsa, pasta sauce etc etc)
- Dairy products allowed are: milk, cheese and yogurt, as long as the yogurt follows the 5 ingredients rule.
- No carbonation.
- Limited if any red meat
- No sweets
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