- Didn’t have cold pizza for breakfast even though it was available
- Made mixed veggies after morning cardio, packed some for lunch
- By-passed half price Christmas candy at Walgreen’s
- At my annual visit, my ob/gyn asked if I’d had weight loss surgery. (It was GREAT to tell him that I’d lost the weight the RIGHT way, changing my eating habits and working out.)
- By-passed a quick and easy lunch at Chick-Fil-A, instead opting for my brown bag back at the office
- Did cardio after work even though I was desperately tempted not to do so. (Thanks Beth and Rob for your encouragement!)
- SERIOUSLY fought craving for cupcakes, even put them back when they found their way into my buggy
- For the first Sunday in a while, cooked all day for the week ahead. Made veggie mix, slow cooker chicken, clean cranberry sauce, overnight oats. Prepped for tomorrow’s pizza; planned for tomorrow’s “Meatless Monday.”
- Running late, but still took the stairs! Figured an extra minute or two wouldn’t hurt, especially when it involved exercise!
- Moved up to the blue band for “gun show” exercises at the gym.
- 10k steps and 96 oz. of water by 10 a.m.
- Chose water over unsweetened tea at lunch
- Tried a new green smoothie recipe (and loved it)
- Because I was afraid I would be tempted at an event at Cromer’s – with free popcorn – I took a banana and water, then bought unsalted roasted peanuts when I got there. Had a healthy, satisfying snack while paying tribute to our friend.
- Called ahead to the hotel in Chicago to request an in-room mini ‘fridge and microwave; found place to order groceries online, now making list.
- Moved up to the blue band for the gun show!
- Did an hour on the treadmill in preparation for February 9 5K.
- Prepared my meals while in Chicago.
- Tried a new quinoa recipe, one that included onions and peppers.
- Skipped Tedx to enjoy a delicious day of working out, cooking and relaxing.
- Danny added dead lifts to my training.
- Caught a glimpse of a slightly thinner me in the mirror today; my comeback has begun!
- My hip bones are back!
- My face looking a little thinner. (It MAY be that my hair is growing longer, but I’ll count it as a NSV anyhow!)
- Have not had nor been tempted by sweets in a week.
- Had a little ice cream at Mom’s without 1) having more; and 2) buying more when I went to the grocery store after dinner.
- First Sunday workout in forever
- 40 minutes on the AMT, also went up a level
- Comfortably wore my size 12p grey pants today, first time in since a month ago when they became a little too snug
- My NY shirt is getting a little looser
- I slipped a little, but didn’t fall. Overindulged, but didn’t lose control.
I was in Publix yesterday buying almond nutter for my favorite green smoothie. I was surprised to see how expensive it was in the “regular” peanut butter section; there were two brands and both were over $15. There was a young man stocking the section helping me look over his boxes, and we checked the “healthy” section, where we found a few more varieties, all of which were less expensive. As he handed me one, he ask, “What’s the matter, you don’t like peanut butter?” I explained that I used the almond butter in a smoothie, but really didn’t know what else I could say about almond butter vs. peanut butter. It must’ve been kismet when later in the day I saw this tweet from Everyday Health: Almond butter vs. peanut butter: Which one is better for your diet? Check it out: It’s a great look at the pros and cons of each type of nut butter.
For the record, it rates almond butter is the best bet. Compared to peanut butter, it has more of heart healthy monounsaturated fat per serving. It’s also typically lower in sugar than peanut butter and free of hydrogenated oil.
This week was a mix of good and not-so-good.
This week included three days in Chicago, and I prepared for them well. I ordered groceries ahead of time and planned some quick, healthier meal choices. I did indeed go meatless for three days while in Chicago, which was one of my goals.
Despite eating healthier than I would have eating out, I once again found that I cannot have Kashi Go Lean Crunch and just eat it normally. I got it to add to my Green yogurt, which I did, but I also ate it with soy milk for breakfast and a snack. I love the stuff and now remember why I quit buying it.
On the way home, I had a little setback. I came down with really bad nausea, and instead of just buying some meds at the airport, I tried to counteract it with food: salty snacks, specifically. Also, while in Chicago, I didn’t go to the hotel gym once. I walked stairs and got steps in, but didn’t do cardio.
I don’t have my food journal this week due to some formatting issues, but starting next week, I’m trying MyFitnessPal.com again. Sometimes the calories trip me up, but it also motivates me to exercise more and record my food quantity more accurately. It is also MUCH easier to export and post.
My weight was up a pound, but since it was down four last week, I think that was normal. That and I ate some salty snacks chasing that nausea.
Food Journals: Week of January 7_2013
This was a “get my groove back” week, and as such, wasn’t a bad week at all. After a stretch with too few vegetables and too many holiday sweets, my goals were to have at least one vegetable a day and no candy. I think I met those goals, even though one or two days, it was only the vegetables in my Taco Soup, i.e. tomatoes and corn.
Today I weighed in for the first time since January 4. I was down 4.2 lbs. I expect that perhaps I’d eaten something salty before that first weigh-in as 4.2 lbs. in 10 days seems a little much. (But I’ll take it!)
- My new food to be OCD about is the Greek yogurt. I love it. Not so bad, I know, but it is more dairy than I usually have. The non-fat makes it a better option, but still probably best not to have it twice a day. (In my defense, usually those are crazy days when it is the easiest grab.)
- Weekends continue to be my weakest days, generally because I’m “off schedule.”
- Not enough veggies, I know, especially not enough leafy greens. But I had a lot more this past week than I have in a while.
Goals for the Week of January 14:
I will be traveling this week, and my goals is to not only stay on track, but to go meat-free the three days I am gone. I also want to work out at least five days this week.
In my quest to be healthier, I have experienced a setback. After ending weekly meetings with my nutrition counselor in March of 2012, I was ready to continue my journey on my own, a step I knew I needed to take. Yet instead of finally reaching that magical number of 100 lbs. lost, I found myself up twenty-something pounds by the end of the year.
I can give you 100 reasons why I added the extra lbs., but I think the bottom line is this: I took my eye off of the ball . After two years of planning every bite, I was ready to be a little more spontaneous. After two years of cooking on Sundays, I was ready to take a few more Sunday naps. After two years of maneuvering potential food traps, I was ready to catch my breath.
In addition, I fell back into the “I’ll start again tomorrow” habit. If you read this blog, you know exactly what I mean. Ooh, I haven’t had chocolate mint ice cream in so long. I’ll have some today and start fresh tomorrow. No wait, I’ll start on Sunday since that’s the official start of the week. Or should I start on Monday? Yes, Monday. Monday is really the official start of the week since I go back to work on Monday. (Enter Monday morning, and it’s a staff meeting. The boss brought bags of half-off Easter candy.) Well great, it’s Monday morning and I just ate enough pink M&M’s to choke an Easter chick. I can’t get a fresh start today! Since my day is ruined I will eat everything in sight to get it out of my system so that I can be ready to start fresh tomorrow morning….or should I wait until next Sunday? Or even next Monday, since that’s the first day of the month. (We’re all giggling now because it sounds so stupid, yet most of us have been there at least once.)
I do need to say that, aside from my week in New York City, I didn’t fall to far off of the clean eating bandwagon. There were only a few times in nine months that I went through a drive-thru, ate French fries and/or ate processed food with reckless abandon. More than sins of commission, mine were sins of omission — in a word, veggies. That, with larger portions of healthier food, really threw me off. I also continued working with my trainer, Danny, and exercising, but experienced the same sins of omission: sleeping in on Mondays because it’s so hard to readjust my sleeping schedule, not visiting the hotel gym when traveling, leaving my pedometer at home. And while the slip-ups may have been “small’ in the scheme of things, they added up to big problem, twenty-something lbs. worth of them.
I ended 2012 heavier, frustrated and discouraged. I figured I had two choices: I could dust myself off and move forward or sit and be mad with myself, which never helped anything. I avoided making sweeping resolutions for the New Year, but spent that week evaluating where I had gone astray and how I could find my way again. I thought about what worked so well when I was meeting weekly with Traci and decided to:
- Take it one week at a time, making and achieving small goals and building on that success. This week’s goals were to get at least one serving of vegetables every day and not to eat any candy, which I overdosed on over the holidays.
- Focus on eating clean and healthy, not counting calories. While I love the accountability of MyFitnessPal.com, the focus on the calories throws me off of my game. Instead, I am using a personalized food journal I created via Tap Forms.
- No matter what, get at least 30 minutes of cardio at least five days a week and continue to train with Daniel twice a week. Getting up at 4:24 a.m. to get to the gym isn’t easy, especially on a Monday, but my day is immeasurably better when I do. Life happens, but when I plan ahead, I can generally work around anything.
- Add some accountability to mix and to channel my inner-Traci. Beginning tomorrow, I will post on the blog my weekly food journal from the week before. The point is for me to be accountable to something and someone, even if no one else reads it. And while I’ll never be Traci, I can incorporate some of her methods; with the weekly blog posts, I’ll celebrate the good things I did, note the areas for improvement and set goals for the coming week.
- Cook on Sundays and/or plan ahead. My goal is to always have something healthy available and to not get caught without a plan for the following day.
Nothing was more reassuring to me than something I saw yesterday, a picture of me exactly three years ago.
I’m still shocked to see those before pictures, a visual representation of how far I have come. This setback just a small bump in the road on my way to a healthier me.
Now, into the kitchen for my Sunday stock up!
I found this Double Green Smoothie recipe from Whole Foods via Twitter. I made it tonight for tomorrow’s post-workout breakfast, and it is delightful! I used blueberries and strawberries, and mine was just a little darker green than the picture.
- Packed a lunch to take to the Santa Market so I wouldn’t be tempted by the food there.
- Still able to get into a size 12p jeans. They’re snug, but I can still zip ‘em up, which means not all is lost
- Shaking the “gotta run” OCD as I’m having orthopedic issues. May revisit causes after trip to NYC, but I want to have a pain-free week in the Big Apple.
- I may not be running, but I kicked up the elliptical workout quite a bit today, voluntarily.
- 10,000 shopping steps – gotta love the Christmas season!
- Seriously resisted buying some ice cream at Publix today!
- Made like Eleanor Roosevelt and did the think I thought I couldn’t do – my last training before vacation! Slept late, so much to do + dog in bed, but I pushed through.
- Unable to overcome craving for chicken fingers, so split them with someone instead.
- Resisted stopping for Cookout milkshake.
- Saw someone who hadn’t seen me in a while commented on how good I looked. Made me feel better about some of the vacation/holiday weight I’ve gained. Have to remember the positive — I’m still much thinner and healthier than I have been in years, despite a small gain.
- Even though splurging in NYC, still trying to drink water instead of sweetened drinks.
- Bought some healthy snacks and breakfasts for the room in NYC.
- 10,000+ steps
- 10,000+ steps
- 10,000+ steps
- Really enjoyed a room service burger without getting too OCD over it.
- Got back to gym after NYC break.
- Instead of making food for office party, brought my Keurig and low calorie apple cider kCups.
- Seriously resisted Chick-Fil-A.
- Seriously resisted Chick-Fil-A again.
- 10,000+ shopping steps
- Walked to The Oak Table from Soda City instead of driving it.
- Threw out some very tempting cookie dough at Mom’s house.
- Made a clean Christmas Eve dinner instead of eating out.
- Seriously resisted stopping at Walgreen’s for a salty snack on the way home from Christmas dinner with friends.
- Stocked up on fruit for the office to resist residual holiday treats
- Made it back to the gym after missing a few days
- Completed a Lexington Medical Center blog post early – trying to work on reducing stress and being early for a deadline is a serious stress reduction!
- Had coffee with a friend – also trying to connect to others more (and in person, not on line)
- Started a time management book and doing daily exercises to coordinate time better
- Sure enough asserted myself with someone. As hard as it may be at times to speak against the status quo and/or in defense of myself, I’m finding that I do myself no favors by letting something fester.
(From Huffpost Healthy Living)
You know smoking, drinking, and eating junk food can shorten your life, but do you know how much?
Now, thanks to a paper from the University of Cambridge published in the British Medical Journal, it’s possible to attach a number to those bad habits.
David Spiegelhalter, PhD, a biostatistician and risk communication expert, used the speed of aging and previous epidemiological mortality studies to quantify how certain behaviors benefit and hurt us.
No need to panic, though. the paper noted explicitly that the risks do not apply to single exposures like your blowout office holiday party or over-the-top Christmas Day feast, so enjoy an extra eggnog tonight — just don’t drink an extra one every night for the next 30 years.
I’ve been thinking about this blog post, but I haven’t wanted to write it. I’ve tried not to think about it, in fact, but reality hit me square in the face yesterday. I’ve gained weight. More than a few pounds, I’m about 15 pounds higher than where I want to be, what I determined to be my “happy” weight. It has happened slowly, but yesterday I put on a pair of jeans that were too snug in the tummy to wear.
I’ve thought a lot about how this happened, and I can tell you exactly what the issues are:
- After I hit my “goal weight,” I thought I could breathe a little easier. Not be as strict on myself. Treat myself now and then, and maybe lighten up on those leafy greens. Not cooking every weekend for the week ahead.
- While I haven’t had any fast food and very little processed food, I have identified some problem foods: Kashi cereal, ice cream and Pop Chips. On their own, none of these foods are horrible. I just have portion control issues with all three. I’ve moved beyond a handful of Pop Chips, half a cup of ice cream, a small bowl of cereal. While I hate to “ban” any one food from my taste buds, these are foods I need not to have readily available.
- Portion control. I’m still eating well, but am not paying as much attention to how much I’m eating.
- I’ve continued to train twice a week, and I’ve toned up and gotten so much stronger. But I’ve lightened up a little on the cardio. I do 30-45 minutes four times a week, which is admirable, but less than I was doing before.
- I’ve let myself get caught up in the numbers, both calories and weight, when before, I was focusing on eating clean and healthy. Part of this is a result of the online food journal I’m using, My Fitness Pal. It tallies calories in and out, then provides a message that “if every day is like today, you’ll weigh XX in five weeks.” That works great for some folks, but it messes with my head a little.
- I’ve also gotten caught up in the notion of good and bad, black and white. On more than one occasion, I’ve had a treat and instead of moving on, I’ve adopted that dreaded “I’ll do better tomorrow, but since I’ve already blown it, I’ll go ahead and have xxx.”
- As I’ve always known, I’m an emotional eater. I’ve had some external stresses in the last few months, and instead of talking or working them out, I’ve tried hard to stuff them down. That always seems to lead to me also stuffing down food, and even healthy food in large quantities isn’t so healthy. I’ve found a few folks that I can really talk with, and they are helping keep me in check.
In my head, I know that gaining back a little weight, even 15 lbs., is not the end f the world. I have stuck to the tenets of the plan that got me healthy, I just need to tweak it up a little and get back on my game.I’ve already identified what the issues are, I know what to change – easy enough.
Emotionally, it’s a different story. That annoying voice in my head is saying things like “You’re so slack to let this happen” and “LOOOOOSER!” While most of you would may not even notice the gain, I feel like everyone is staring at me, thinking “I knew she wouldn’t keep it off.” I don’t want anyone to see me because I am embarrassed. I didn’t want to blog because I didn’t want anyone to know that I was struggling.
Despite the fact that I felt fat, last night I went to see my former nutrition counselor and friend, Traci, speak to Cardinal Newman basketball players with her mother, a gold medal winner. (Check out her story at bardinginbrazil2016.com.) I didn’t know that while Traci had been offered a basketball scholarship to play at LSU, two high school knee blowouts prevented her from actually playing there. When someone asked how she picked herself back up, she said, “You can either cry about it or pick yourself up by the bootstraps and move on.” She probably doesn’t know that was exactly what I needed to hear, but once again, she was spot on.
I am spending today getting my act back together. Those clothes that have gotten a little snug are going in the back of my closet so they don’t smack me in the face every day. (But I’m not packing them away – I’ll be back in them soon!) I’m making a grocery list and planning next week’s meals. I’m straightening the kitchen so I can cook tomorrow. I’m organizing the studio downstairs so I can work on some projects for an upcoming holiday sale. I’m resisting the urge to shop for things I don’t need to instead plan for the week ahead, get my lists together and tackle things a little more purposefully. I’m also focusing on some self-care this weekend, knowing that before I can be of any use to others, I first have to be right with myself.
Now that I’ve come clean, I’d love your advice! We’re all in this healthy living thing together. Ever had a situation similar to mine? How have you handled it? What helps keep you positive when times are tough? What’s the best way you’ve found to pull yourself up by the bootstraps?
How does your diet rate? How about your friends’ diets? Well, here’s your chance to find out.
The theme for the 2012 Food Day (October 24) was “Eat Real.” Eating Real means putting fresh vegetables, fruit, and healthy whole grains at the center of your diet, while minimizing the junk. The Center for Science in the Public Interest recently launched the Eat Real Quiz so you can score your diet—and help spread the Food Day message. Unlike most dietary assessments, their new website takes into account the impact of our diets on the environment and farm animals.
I took the Eat Real Quiz, and my score was 131, an A! What about yours?