Vacation. We all look forward to it. We work hard to save money to make it possible. We spend hours searching the web for hotels, activities, and restaurants. Whether it's relaxation or pure fun we're looking for, vacation is what we crave.
As good as vacations can be, they can also have negative effects on us. I found this out first hand last week. As you know, I've been making some efforts to better my health. I've lost 4 pounds in the last few weeks. I've been focusing on putting super foods and whole foods in my body. I switched to coconut oil for cooking. I've cut out soda (well, I had one when we went to the movies a few weeks ago...but that's the only one since December). I've been juicing vegetables and fruits. I've cut down on the amount of sugar I consume. I was doing great! But more important than the pounds lost, I was feeling GOOD! I could feel the difference in my mood. I was less fatigued. I was having very few headaches. My skin was looking clearer. I. Felt. Good.
It only took a couple of days of eating junk on our mini-vacation to ruin all that hard work. I didn't gain any weight while we were gone. But, I felt horrible when we got home! I was tired, fatigued, and in a terrible mood. I was sluggish and didn't want to do anything. I was bloated. My ankles turned into kankles from all the sodium I consumed. It felt like I lost a month of hard work. And the guilt I felt was even worse than how I physically felt. Physically and emotionally, I felt like I had gained 5 pounds.
I hoped I could just move on and forget it, but that didn't happen. Even though my body was screaming for those nutrients it was lacking, I was still craving the junk. I played a game of see-saw with food for the rest of the week. Something had to give.
Over the weekend, I made the decision to do a detox and get this junk out of my system. I am going to try to do only fresh vegetable/fruit juice (occasionally mixed with chia seeds and/or spirulina powder) and water for 5 days. After 5 days, I'll decide if I want to fast longer or go ahead and start adding in whole vegetables and fruits. Today is Day 1 of my detox/fast. So far, so good. I'll try to post updates daily or every couple of days.
So, a couple of things I learned from our mini-vacation:
1. Use some will-power for goodness sakes!
2. Ask myself, "Is this GINORMOUS Red Robin burger and tower of onion rings worth the damage it will most likely cause?" I guarantee the answer will be "no" 99% of the time.
3. Plan our meals in advance! If I pick out restaurants that have some healthy options, I can look at menus online in advance and plan my healthy meal. If I make up my mind to choose healthy foods in advance, I'll be more likely to stick to it.
Just some food for thought.
Have a great week, everyone!
Monday, March 3, 2014
Friday, February 7, 2014
Quiet Down, Cookie Monster!
Our insurance company is offering a program designed to help people lose weight for free. Although a little skeptical at first, I thoroughly checked it out and it's legit. It's totally free and our coverage can no way be affected by it. But, that being said....all insurance companies are different and if yours is offering something similar, check it out thoroughly before signing up for it.
Anyway, this program offers a fitness coach (with plenty of one-on-on coaching), a tracking website for food/exercise/weigh-ins, recipes, nutritional articles, etc. It's pretty great. I had my first phone session with my fitness coach yesterday. It was more of a get-to-know-you type conversation but he seems to understand me pretty well. He recognized my "all or nothing" mentality. I'm "all in" until my first mistake....then I see myself as a failure and I'm "all out". He helped me come up with some ways to deal with it. He asked me what I wanted to work on for my first goal and I told him that nighttime snacking was a big issue for me. My "cookie monster" really starts acting up at night. He agreed that would be a good goal to work on. So, instead of completely cutting out snacks after dinner he suggested I start off allowing myself 2-3 nights when I can have a snack. He wants me to eat more during the day, as well. Small steps! By not setting my standards and goals to a level of perfection, I'll be more likely to succeed in reaching that goal.
This program seems to be designed to help people change their habits and slowly change their lifestyle. It's not about the amount of weight lost. We didn't even talk about a weight loss goal. That being said, I'll still track my weight each week. I like that they are more concerned about the long term goals than quick weight loss. And being held accountable to someone is a plus for me. I always do better when accountability comes into the picture.
I am really excited about this program. I think it's just what I need!
So, for now, I am happy with my imperfect goals. The "cookie monster" needs to quiet down. Once he's good and trained on that, I'll work on silencing him. :)
Anyway, this program offers a fitness coach (with plenty of one-on-on coaching), a tracking website for food/exercise/weigh-ins, recipes, nutritional articles, etc. It's pretty great. I had my first phone session with my fitness coach yesterday. It was more of a get-to-know-you type conversation but he seems to understand me pretty well. He recognized my "all or nothing" mentality. I'm "all in" until my first mistake....then I see myself as a failure and I'm "all out". He helped me come up with some ways to deal with it. He asked me what I wanted to work on for my first goal and I told him that nighttime snacking was a big issue for me. My "cookie monster" really starts acting up at night. He agreed that would be a good goal to work on. So, instead of completely cutting out snacks after dinner he suggested I start off allowing myself 2-3 nights when I can have a snack. He wants me to eat more during the day, as well. Small steps! By not setting my standards and goals to a level of perfection, I'll be more likely to succeed in reaching that goal.
This program seems to be designed to help people change their habits and slowly change their lifestyle. It's not about the amount of weight lost. We didn't even talk about a weight loss goal. That being said, I'll still track my weight each week. I like that they are more concerned about the long term goals than quick weight loss. And being held accountable to someone is a plus for me. I always do better when accountability comes into the picture.
I am really excited about this program. I think it's just what I need!
So, for now, I am happy with my imperfect goals. The "cookie monster" needs to quiet down. Once he's good and trained on that, I'll work on silencing him. :)
Thursday, January 23, 2014
Progress
So, I've made some progress since Jan. 1st. Here are a few things that I've done.
- I haven't had soda at all. And I really don't miss it. Not even a little bit.
- Drinking more water. It's pretty much all I drink now except for the occasional sweet tea.
- I've been getting some exercising in. Now...I haven't been training for a 5K or marathon, but I've been moving (which is a great change from doing nothing!). My son and I have been doing some activities together and I've really enjoyed it.
- I've been eating better. Have I been perfect? Not at all. But, I'm doing better. As far as a typical week goes, I've been eating really good on more days than not. So, I'd say 4 days of the week I'm spot on. I've also been eating smaller portions, especially on days when my eating isn't spot on.
- I've been getting a little more sleep. It's still not where it should be but at least it's a little better. Getting to sleep around 1-2 am instead of 4am is progress.
- I've lost about 5 lbs. 5 lbs. isn't huge, but it's 5 lbs. and I'll take it!
This is my new motto! The whole point of my new outlook on getting healthy is about making small changes. Over time it will lead to big changes and that's what I need.....to slowly change my habits so it doesn't feel like I have to be perfect all the time. That's the hardest part of this journey for me. I struggle with an "All or Nothing" mentality. I've struggled with it all my life. I can't seem to change that mentality. I've tried time and time again. The only way I know how to explain it is....it's like a switch goes on/off in my brain. I start out strong, perfect usually, and the first time I mess up....*switch* everything turns off. So this time, I'm not starting off perfect....just a little better than I was before.
So, I want to continue working on the things I listed above and start working on some new things. Like....
- Cutting back on sweets.
- Snacking less often after dinner. (This is a big one!)
- Eating a good breakfast. This is another biggie. I hate eating breakfast. Coffee is enough for me but I know breakfast is the most important meal and I should be eating to rev up my metabolism.
So, this is my progress. Whether anyone else thinks it's great or small, it's progress and I'm proud of myself.
Until next time...
- I haven't had soda at all. And I really don't miss it. Not even a little bit.
- Drinking more water. It's pretty much all I drink now except for the occasional sweet tea.
- I've been getting some exercising in. Now...I haven't been training for a 5K or marathon, but I've been moving (which is a great change from doing nothing!). My son and I have been doing some activities together and I've really enjoyed it.
- I've been eating better. Have I been perfect? Not at all. But, I'm doing better. As far as a typical week goes, I've been eating really good on more days than not. So, I'd say 4 days of the week I'm spot on. I've also been eating smaller portions, especially on days when my eating isn't spot on.
- I've been getting a little more sleep. It's still not where it should be but at least it's a little better. Getting to sleep around 1-2 am instead of 4am is progress.
- I've lost about 5 lbs. 5 lbs. isn't huge, but it's 5 lbs. and I'll take it!
This is my new motto! The whole point of my new outlook on getting healthy is about making small changes. Over time it will lead to big changes and that's what I need.....to slowly change my habits so it doesn't feel like I have to be perfect all the time. That's the hardest part of this journey for me. I struggle with an "All or Nothing" mentality. I've struggled with it all my life. I can't seem to change that mentality. I've tried time and time again. The only way I know how to explain it is....it's like a switch goes on/off in my brain. I start out strong, perfect usually, and the first time I mess up....*switch* everything turns off. So this time, I'm not starting off perfect....just a little better than I was before.
So, I want to continue working on the things I listed above and start working on some new things. Like....
- Cutting back on sweets.
- Snacking less often after dinner. (This is a big one!)
- Eating a good breakfast. This is another biggie. I hate eating breakfast. Coffee is enough for me but I know breakfast is the most important meal and I should be eating to rev up my metabolism.
So, this is my progress. Whether anyone else thinks it's great or small, it's progress and I'm proud of myself.
Until next time...
Wednesday, January 15, 2014
Sugar Demon
Last night was one of those nights. I could feel it coming. An urge I'm all too familiar with. And once this urge starts showing it's ugly head, I'm helpless. It's a demon I can't seem to escape.
I have an addiction. No, it's not alcohol. It's not drugs. My addiction is sugar. And, my sugar-craving demon was on the prowl last night.
There is a lot of controversy on the subject of placing sugar addiction in the same category as alcohol and drugs. If I didn't have a sugar addiction, I might agree that it shouldn't be in the same category. But, I do. I deal with the sugar cravings and urges to binge daily. And when it hits....it's all I can think about. Self control seems unattainable.
As I said, last night was one of those nights. All I could think about was having something sweet. And of course, there was nothing in the house. I ended up making some flour-less peanut butter cookies. Although the no-flour part was good, it still had sugar in it. I fought with my thoughts and decided to make them with half sugar/half Splenda. I baked the cookies and waited for them to cool.
As I was sitting there waiting, I started thinking about the goals I wanted to achieve in 2014. This binge fest that was about to happen definitely wouldn't put me any closer to reaching those goals. So, I sat there wrestling with my thoughts. Like a game of Tug-of-War in my mind.
I walked over and got a cookie and ate it. Notice, I said A cookie. Just one. I packed the rest of them up in Tupperware and put them away. That, my friends, was a victory for me. Just having one was harder than not having any at all.
People that don't have a sugar addiction may think "Big deal. You ate one cookie. Good for you.", but anyone that struggles with sugar addiction knows that it WAS a big deal. Last night, my self control won the battle. And for that, I celebrate!
There's still a war going on and I plan on winning battle after battle.
I have an addiction. No, it's not alcohol. It's not drugs. My addiction is sugar. And, my sugar-craving demon was on the prowl last night.
There is a lot of controversy on the subject of placing sugar addiction in the same category as alcohol and drugs. If I didn't have a sugar addiction, I might agree that it shouldn't be in the same category. But, I do. I deal with the sugar cravings and urges to binge daily. And when it hits....it's all I can think about. Self control seems unattainable.
As I said, last night was one of those nights. All I could think about was having something sweet. And of course, there was nothing in the house. I ended up making some flour-less peanut butter cookies. Although the no-flour part was good, it still had sugar in it. I fought with my thoughts and decided to make them with half sugar/half Splenda. I baked the cookies and waited for them to cool.
As I was sitting there waiting, I started thinking about the goals I wanted to achieve in 2014. This binge fest that was about to happen definitely wouldn't put me any closer to reaching those goals. So, I sat there wrestling with my thoughts. Like a game of Tug-of-War in my mind.
I walked over and got a cookie and ate it. Notice, I said A cookie. Just one. I packed the rest of them up in Tupperware and put them away. That, my friends, was a victory for me. Just having one was harder than not having any at all.
People that don't have a sugar addiction may think "Big deal. You ate one cookie. Good for you.", but anyone that struggles with sugar addiction knows that it WAS a big deal. Last night, my self control won the battle. And for that, I celebrate!
There's still a war going on and I plan on winning battle after battle.
Monday, January 6, 2014
Getting Lean in 2014!
Catchy right? Well, not particularly but you try coming up with something catchy that rhymes with 2014. I don't have enough patience for all that.
In my last post, I talked a little about New Year's Resolutions and how I haven't made any in the past 10 years or so. Maybe because it seems a little cliché. I don't know. I think I'll just call them "Goals". Everyone needs goals to work toward.
I thought I'd share some of my health-related goals with y'all. So, here they are.
1. Get more sleep! I'm a TERRIBLE sleeper. I have trouble shutting my mind off. I think it's an inherited trait because my parents are terrible sleepers, as well. I am going to try harder though.
2. Drink more water! I've been slacking in that department. And after almost a year of not drinking soda, I got in the habit of drinking them again around Halloween. I haven't had soda since Dec. 31, so I'm getting myself back on track. 6 days of nothing but good 'ole water! And I have to say, I feel better. Simple changes can make BIG differences.
3. Cut food portions and make better choices. I realize that may sound vague but hear me out. I put a lot of thought into which diet plan I wanted to start. I had narrowed it down to either Paleo or Low Carb. I do great on these types of diets for a while, then I get burned out. Changing everything at once is when I get myself in trouble. So, I decided that before I start an "official" diet plan, I'd like to simply work on eating less and making better food choices. To let my body adjust in this way before starting something major. In the long run, I think it will be more wise to do it this way (for me). Even though I don't have a particular plan I'm following, I plan cut back on bread and processed foods. That's all part of making better choices (for my particular body).
4. Move, move, move! Again, no plan. Just move! There are simple everyday ways to get more movement in. I am home most everyday so for starters, I can stop asking my son to go get "this" and "that" for me and just get it myself. Any excuse to get up and move is a great way to get the body to burn calories. It's so easy when you have an 8 year old (especially one as sweet as mine) to help you out. He loves to vacuum, dust, etc....anything to help out. And I often let him. But the truth is....cleaning burns calories and that is a small change that can make a big difference. I also plan to start doing Zumba a couple of times each week.
While this may not seem like a major change to most, it's a start. Making a complete 180 is where I usually get into trouble. So, I choose to take gradual steps in this journey to become a better "me".
Well, that's my goals for this year. What are yours?
Until next time...
In my last post, I talked a little about New Year's Resolutions and how I haven't made any in the past 10 years or so. Maybe because it seems a little cliché. I don't know. I think I'll just call them "Goals". Everyone needs goals to work toward.
I thought I'd share some of my health-related goals with y'all. So, here they are.
1. Get more sleep! I'm a TERRIBLE sleeper. I have trouble shutting my mind off. I think it's an inherited trait because my parents are terrible sleepers, as well. I am going to try harder though.
2. Drink more water! I've been slacking in that department. And after almost a year of not drinking soda, I got in the habit of drinking them again around Halloween. I haven't had soda since Dec. 31, so I'm getting myself back on track. 6 days of nothing but good 'ole water! And I have to say, I feel better. Simple changes can make BIG differences.
3. Cut food portions and make better choices. I realize that may sound vague but hear me out. I put a lot of thought into which diet plan I wanted to start. I had narrowed it down to either Paleo or Low Carb. I do great on these types of diets for a while, then I get burned out. Changing everything at once is when I get myself in trouble. So, I decided that before I start an "official" diet plan, I'd like to simply work on eating less and making better food choices. To let my body adjust in this way before starting something major. In the long run, I think it will be more wise to do it this way (for me). Even though I don't have a particular plan I'm following, I plan cut back on bread and processed foods. That's all part of making better choices (for my particular body).
4. Move, move, move! Again, no plan. Just move! There are simple everyday ways to get more movement in. I am home most everyday so for starters, I can stop asking my son to go get "this" and "that" for me and just get it myself. Any excuse to get up and move is a great way to get the body to burn calories. It's so easy when you have an 8 year old (especially one as sweet as mine) to help you out. He loves to vacuum, dust, etc....anything to help out. And I often let him. But the truth is....cleaning burns calories and that is a small change that can make a big difference. I also plan to start doing Zumba a couple of times each week.
While this may not seem like a major change to most, it's a start. Making a complete 180 is where I usually get into trouble. So, I choose to take gradual steps in this journey to become a better "me".
Well, that's my goals for this year. What are yours?
Until next time...
Wednesday, January 1, 2014
New Year, New Me
Happy New Year, folks! I hope you all had a fun time ringing in the new year. Yes, it's just another year. Just like all the other years before. But, I have a feeling that 2014 is going to be one of my best years yet.
I don't know what it is about a new year. It inspires us to make changes. To challenge ourselves in new ways. It ignites new hope. Until this year, New Year's Day has always been just like any other day. This year is different, though. I'm not exactly sure I can pinpoint a certain reason why this is. It just is. Maybe it's because I've been physically ill for the better part of the last few months of 2013. Maybe it's because I'm tired of having to take 5 different medications each day. Maybe it's because I'm sick of wallowing in my self despise. It could be any of those things. All I know is...I'm ready for change. Something new has clicked inside of me. Something I haven't felt in a very long time. I. want. change. And I want to work for it!
I was thinking the other day. You know how sometimes you get into a deep thought, almost daydream-like, and you REALLY think? Well, I was thinking about how much my son looks up to me. He adores me and I him. He wants to be just like me (and my husband). We are his heroes. And what kind of example are we setting for him? Well, not a good one. My husband and I have both been rather unhealthy this past year. We both need to change and show our son that it's important to take care of yourself.
So, it's time. Time to stop the excuses. Time to put in the effort. Time to start believing in myself again. And time to forget all the reasons why it won't work and believe the one reason why it will. Because I'm worth it.
Simple as that.
I don't know what it is about a new year. It inspires us to make changes. To challenge ourselves in new ways. It ignites new hope. Until this year, New Year's Day has always been just like any other day. This year is different, though. I'm not exactly sure I can pinpoint a certain reason why this is. It just is. Maybe it's because I've been physically ill for the better part of the last few months of 2013. Maybe it's because I'm tired of having to take 5 different medications each day. Maybe it's because I'm sick of wallowing in my self despise. It could be any of those things. All I know is...I'm ready for change. Something new has clicked inside of me. Something I haven't felt in a very long time. I. want. change. And I want to work for it!
I was thinking the other day. You know how sometimes you get into a deep thought, almost daydream-like, and you REALLY think? Well, I was thinking about how much my son looks up to me. He adores me and I him. He wants to be just like me (and my husband). We are his heroes. And what kind of example are we setting for him? Well, not a good one. My husband and I have both been rather unhealthy this past year. We both need to change and show our son that it's important to take care of yourself.
So, it's time. Time to stop the excuses. Time to put in the effort. Time to start believing in myself again. And time to forget all the reasons why it won't work and believe the one reason why it will. Because I'm worth it.
Simple as that.
Tuesday, December 31, 2013
New Year's Resolutions?
First off, I hope you all had a very merry Christmas!
I've been sick for the better part of a couple of months....hence all the silence. It's been one thing after another. First, Bronchitis, which took almost a month to get over. Sinus issues here and there. Then, a bad cold. Fortunately, I felt pretty good on Christmas Day and I got to celebrate with all my family. Still not complete well, but much better.
No Candy November went very well. I surprised myself at how well I stuck to it. On December 1, I had some dark chocolate. It was heavenly!
So, now we are coming up on another new year. Where does the time go?! It seems to go faster and faster. Anyway, I've never been much on New Year's resolutions. I used to do it when I was younger, but let's face it....we usually just end up disappointing ourselves. So, I figured "What's the point?".
It's been 10 or more years since I've made any New Year's Resolutions but I think I'm going to give it another try. It can't hurt, right?
I was thinking of what my resolutions should be and it occurred to me that I need to work on all aspects of my life. Not just the usual stuff like eating healthy, working out, etc. Although those are very important, I need some inward work, too. My spiritual life has been lacking lately. I've let the busyness of everyday life take over and I need a change. So my goal is to have a well rounded resolution list.
Most of you have heard me say before that I'm a bit of a perfectionist. Actually I've labeled myself as a "procrastinating perfectionist". I'm not sure if that's a real thing or not, but it sums me up pretty well. I often put things off. But, when I make up my mind and decide to do something, I usually put everything I have into it....which can be a blessing and a curse.
I haven't finished my list yet. (I've procrastinated....big surprise.) But, if I'm going to do it, I'm going to do it right! I hope to finish it today.
Are you making New Year's Resolutions? If so, what are they?
I hope you all have a happy New Year! Have fun and be safe :)
Until next time...
I've been sick for the better part of a couple of months....hence all the silence. It's been one thing after another. First, Bronchitis, which took almost a month to get over. Sinus issues here and there. Then, a bad cold. Fortunately, I felt pretty good on Christmas Day and I got to celebrate with all my family. Still not complete well, but much better.
No Candy November went very well. I surprised myself at how well I stuck to it. On December 1, I had some dark chocolate. It was heavenly!
So, now we are coming up on another new year. Where does the time go?! It seems to go faster and faster. Anyway, I've never been much on New Year's resolutions. I used to do it when I was younger, but let's face it....we usually just end up disappointing ourselves. So, I figured "What's the point?".
It's been 10 or more years since I've made any New Year's Resolutions but I think I'm going to give it another try. It can't hurt, right?
I was thinking of what my resolutions should be and it occurred to me that I need to work on all aspects of my life. Not just the usual stuff like eating healthy, working out, etc. Although those are very important, I need some inward work, too. My spiritual life has been lacking lately. I've let the busyness of everyday life take over and I need a change. So my goal is to have a well rounded resolution list.
Most of you have heard me say before that I'm a bit of a perfectionist. Actually I've labeled myself as a "procrastinating perfectionist". I'm not sure if that's a real thing or not, but it sums me up pretty well. I often put things off. But, when I make up my mind and decide to do something, I usually put everything I have into it....which can be a blessing and a curse.
I haven't finished my list yet. (I've procrastinated....big surprise.) But, if I'm going to do it, I'm going to do it right! I hope to finish it today.
Are you making New Year's Resolutions? If so, what are they?
I hope you all have a happy New Year! Have fun and be safe :)
Until next time...
Tuesday, November 5, 2013
"No Candy November"!
I realize it's already 5 days into November, but I'm declaring the rest of this month as "No Candy November". I got the idea from one of my friend's Twitter posts. How brilliant is that? No Candy November.
Okay, confession time. We have a TON of Halloween candy in this house! Not only do we have oodles of leftover trick-or-treat candy that we didn't give out, but my son has a bucket full, yes-bucket full, of candy also. I don't mean one of those little pumpkin buckets....an actual bucket! I have found myself snacking on it, quite often, for the last 5 days. Well, no more! No Candy November starts NOW! Well...as soon as I finish this lollipop.
Who's with me?! Let's tell these candy producers where they can shove it! (You can't tell, but in my mind I'm jumping around getting "the wave" started somewhere. I'm pumped!)
Okay, confession time. We have a TON of Halloween candy in this house! Not only do we have oodles of leftover trick-or-treat candy that we didn't give out, but my son has a bucket full, yes-bucket full, of candy also. I don't mean one of those little pumpkin buckets....an actual bucket! I have found myself snacking on it, quite often, for the last 5 days. Well, no more! No Candy November starts NOW! Well...as soon as I finish this lollipop.
Who's with me?! Let's tell these candy producers where they can shove it! (You can't tell, but in my mind I'm jumping around getting "the wave" started somewhere. I'm pumped!)
Tuesday, October 22, 2013
October Update
Long time, no see. (or 'hear', rather)
It's been a busy month! And, it's just going to get busier and busier with Thanksgiving and Christmas coming up.
I thought I'd pop in for a quick update. I've been doing the Couch to 5K program and it's been going pretty well. I stayed on week 1 for two weeks and I stayed on week 2 for two weeks, as well. Today I decided to switch things up a bit. I was curious to see how long I could jog without any breaks or intervals. So, I got on the treadmill and did a 5 minute warm up and then just started jogging. I'm not going to lie, going into this I thought maybe (just maybe) I could make it to 5 minutes without stopping. Since I had only been doing 1-1.5 minute intervals, I thought it would be doable. I got to the 5 minute mark and I almost stopped. Let's face it, our minds can get in the way if we let them. I had already decided (in my mind) that I wouldn't be able to go longer than 5 minutes and I came very close to stopping. But, I decided "What the heck. I'll just keep going and see what happens." I ended up going for another 2 minutes for a total of 7 minutes of nonstop jogging. That doesn't sound like a lot, but for someone my size I think it was pretty good. So, I'm thinking I will try to add one minute to my total each time I jog. If I see that's too much, I may just change it to 30 seconds. In my mind, 3-4 minutes more each week sounds like A LOT! But, my mind is my worst enemy when it comes to challenges so I'm going to give it a go anyway.
So, the workout part of my routine has been going pretty well. The eating part, not so much. I had a couple of rough nights in the past week with binging. I'm an emotional eater and that's how I handle stressful or emotional days. Food addiction sucks! That's a whole other post, though.
My energy has been way down the past couple of weeks and my emotions have been all over the place. The muscle twitching in my hands and legs have started back up, too. Not sure if my Vitamin D is down again or if it's just a funk I'm going through. I had labs done last week, so I'll find out my levels tomorrow when I go to the Endocrinologist.
On a happier note, I am loving Fall! I love this cooler weather and I just adore this time of year. It's acca-awesome! Sorry, sometimes Pitch Perfect lingo gets stuck in my head. I'll hush before I get Pitch slapped. Okay, that was the last one. Promise.
So, that's it for now. Until next time...
It's been a busy month! And, it's just going to get busier and busier with Thanksgiving and Christmas coming up.
I thought I'd pop in for a quick update. I've been doing the Couch to 5K program and it's been going pretty well. I stayed on week 1 for two weeks and I stayed on week 2 for two weeks, as well. Today I decided to switch things up a bit. I was curious to see how long I could jog without any breaks or intervals. So, I got on the treadmill and did a 5 minute warm up and then just started jogging. I'm not going to lie, going into this I thought maybe (just maybe) I could make it to 5 minutes without stopping. Since I had only been doing 1-1.5 minute intervals, I thought it would be doable. I got to the 5 minute mark and I almost stopped. Let's face it, our minds can get in the way if we let them. I had already decided (in my mind) that I wouldn't be able to go longer than 5 minutes and I came very close to stopping. But, I decided "What the heck. I'll just keep going and see what happens." I ended up going for another 2 minutes for a total of 7 minutes of nonstop jogging. That doesn't sound like a lot, but for someone my size I think it was pretty good. So, I'm thinking I will try to add one minute to my total each time I jog. If I see that's too much, I may just change it to 30 seconds. In my mind, 3-4 minutes more each week sounds like A LOT! But, my mind is my worst enemy when it comes to challenges so I'm going to give it a go anyway.
So, the workout part of my routine has been going pretty well. The eating part, not so much. I had a couple of rough nights in the past week with binging. I'm an emotional eater and that's how I handle stressful or emotional days. Food addiction sucks! That's a whole other post, though.
My energy has been way down the past couple of weeks and my emotions have been all over the place. The muscle twitching in my hands and legs have started back up, too. Not sure if my Vitamin D is down again or if it's just a funk I'm going through. I had labs done last week, so I'll find out my levels tomorrow when I go to the Endocrinologist.
On a happier note, I am loving Fall! I love this cooler weather and I just adore this time of year. It's acca-awesome! Sorry, sometimes Pitch Perfect lingo gets stuck in my head. I'll hush before I get Pitch slapped. Okay, that was the last one. Promise.
So, that's it for now. Until next time...
Friday, September 27, 2013
C25K (Week 1 Day 3)
Well, I finished the first week! Yippee!
I've decided to repeat week 1. I just don't feel ready to move to week 2 yet. I've been doing strength training on my off days. The strength training is going well, but I feel a little overwhelmed (or at least my body does). I'm going to repeat week 1 and continue doing the strength training on my non-C25K days. Fingers crossed that next week I'll be able to move on to week 2!
I'm very proud of myself. Most days I felt way too tired to do it, but I did it anyway. I stuck to my plan and, for that, I commend myself.
I'm hoping I can work a new pair of running shoes into the budget this weekend. I desperately need them. My feet have been killing me!
Here's what I did for strength training yesterday:
For arms:
Bicep curl/Shoulder press combo- 3 sets of 15 (10 lb. weights)
Tricep extensions- 3 sets of 15 (10 lb. weights)
For legs:
Squats- 45
Sumo squat holds- 3 for 30 seconds each
One legged calf raises- 45 for each leg
The sumo squat holds did a number on me. I am SO FREAKING SORE!
Today I did Week 1 Day 3 of C25K. I am super glad it's over for the week. I struggled today.
Tomorrow I will do more arm and leg strength training and Sunday I will rest. Aaahh, rest sounds good....
I probably won't update on each workout next week since it's a repeat. I'll just update at the end of the week :)
Have a great weekend, y'all! Until next time....
I've decided to repeat week 1. I just don't feel ready to move to week 2 yet. I've been doing strength training on my off days. The strength training is going well, but I feel a little overwhelmed (or at least my body does). I'm going to repeat week 1 and continue doing the strength training on my non-C25K days. Fingers crossed that next week I'll be able to move on to week 2!
I'm very proud of myself. Most days I felt way too tired to do it, but I did it anyway. I stuck to my plan and, for that, I commend myself.
I'm hoping I can work a new pair of running shoes into the budget this weekend. I desperately need them. My feet have been killing me!
Here's what I did for strength training yesterday:
For arms:
Bicep curl/Shoulder press combo- 3 sets of 15 (10 lb. weights)
Tricep extensions- 3 sets of 15 (10 lb. weights)
For legs:
Squats- 45
Sumo squat holds- 3 for 30 seconds each
One legged calf raises- 45 for each leg
The sumo squat holds did a number on me. I am SO FREAKING SORE!
Today I did Week 1 Day 3 of C25K. I am super glad it's over for the week. I struggled today.
Tomorrow I will do more arm and leg strength training and Sunday I will rest. Aaahh, rest sounds good....
I probably won't update on each workout next week since it's a repeat. I'll just update at the end of the week :)
Have a great weekend, y'all! Until next time....
Wednesday, September 25, 2013
C25K (Week 1 Day 2)
Today was tough, but it's done. I'll go into that a little more in a minute.
Yesterday I did a little strength training. Nothing hardcore, but I was sore today so I guess it was hard enough. For my legs, I did 12 lunges (these bothered my knee, so I didn't stay on them for long), 25 squats, 3 wall sits (I didn't time myself, but if I had to guess I'd say maybe 30 sec. each time), one legged calf lifts (3 sets of 15 on each leg). For my arms, I did curls, shoulder presses, and tricep extensions (3 sets of 15 on each exercise with 10 lb weights).
I was feeling it today. I didn't sleep well last night and I have a headache today. Nothing too horrible, but just enough to make me feel a little sick to my stomach. I was so close to putting my workout off until tomorrow, but I didn't.
Today's workout seemed 3 times harder than Monday's. I'm sure the soreness and the headache played a big part in that. I felt like I was going to collapse when I finished. It felt like there were tiny pulses of electricity quickly dispersing all over my legs for about 5-10 minutes after finishing my workout. It didn't hurt or anything, just feels strange. This has happened before but I have no idea what causes it. As long as it doesn't hurt and goes away, I figure it's okay. My gosh, I'm so tired right now but I'm glad I decided to go ahead and stay on plan.
Today's C25K workout was exactly the same as Monday.
My plan is to do the C25K three days a week (M, W, F). I'll do strength training three days a week, also (T, TH, SA). Sundays will be an off day. Ooh, that sounds nice!
My mood is a little off today, so sorry if this post is boring. I'm having to tell my fingers to type because I'm so tired.
Until next time...
Yesterday I did a little strength training. Nothing hardcore, but I was sore today so I guess it was hard enough. For my legs, I did 12 lunges (these bothered my knee, so I didn't stay on them for long), 25 squats, 3 wall sits (I didn't time myself, but if I had to guess I'd say maybe 30 sec. each time), one legged calf lifts (3 sets of 15 on each leg). For my arms, I did curls, shoulder presses, and tricep extensions (3 sets of 15 on each exercise with 10 lb weights).
I was feeling it today. I didn't sleep well last night and I have a headache today. Nothing too horrible, but just enough to make me feel a little sick to my stomach. I was so close to putting my workout off until tomorrow, but I didn't.
Today's workout seemed 3 times harder than Monday's. I'm sure the soreness and the headache played a big part in that. I felt like I was going to collapse when I finished. It felt like there were tiny pulses of electricity quickly dispersing all over my legs for about 5-10 minutes after finishing my workout. It didn't hurt or anything, just feels strange. This has happened before but I have no idea what causes it. As long as it doesn't hurt and goes away, I figure it's okay. My gosh, I'm so tired right now but I'm glad I decided to go ahead and stay on plan.
Today's C25K workout was exactly the same as Monday.
My plan is to do the C25K three days a week (M, W, F). I'll do strength training three days a week, also (T, TH, SA). Sundays will be an off day. Ooh, that sounds nice!
My mood is a little off today, so sorry if this post is boring. I'm having to tell my fingers to type because I'm so tired.
Until next time...
Monday, September 23, 2013
Couch To 5K
Hello, friends. Hope your Monday hasn't been too terrible. It's always a struggle for me to get going again. Nevertheless, it hasn't been terrible.
I've decided to go through a program called Couch to 5K, again. Yes, I'm no stranger to this program. This is probably my 5th time attempting it. I completed it about 5 years ago. Since then, I've played around with it on and off. The last couple of times I tried it, my knee started giving me problems so I quit. I'm hoping this time will be better.
I thought I'd journal my progress as I go. For those that aren't familiar with the program, here's a link to it. http://www.coolrunning.com/engine/2/2_3/181.shtml
There's also a free app for it. I downloaded it to my iPhone and that's what I am using.
I've made myself a few promises this time.
1.) I will take it slow. My lovely "all or nothing" mentality comes into play here. I usually dive in full force. To the point of over-doing it, injuring myself, and burning out too quickly. If I need to, I'll repeat weeks. Actually, I'm sure I'll need to. If it takes me 6 months or a year, that's fine. I'm sure my pace will be laughable to some, but that's okay. I don't care. I'm not doing this to win an award.
2.) I will listen to my body. In the past, I've tried to do too much "extra" stuff and I end up paying for it. Not this time. I won't do any running on my off days. I'll probably do some weight lifting on those days. Or maybe just walk.
3.) I will not obsess over the scale. Anytime I start something new, I always weigh myself. And when I don't live up to my expectations, I get super frustrated with myself and I let it get me down. I started the program today and I didn't weigh. In fact, I'm not going to weigh. I won't obsess over the numbers this time. This is about SO much more than a freaking number!
4.) I will not obsess over food, either. I will do my best to make better choices, but I'm not going to count calories. My plan is to eat fewer carbs on my off-workout days and eat more carbs on my workout days. I guess it's kind of like carb cycling, just not sticking to an exact number.
I have accepted the fact that the weight will probably come off slow. I'm okay with that. I'm not going to let my world revolve my weight, for once. That stops now.
So, today I completed Day 1 of Week 1. It wasn't terrible, but it was clearly evident that I've let myself go. WAY too much. Here's what today's workout consisted of:
5 minute warm up walk
1 minute jog followed by 1.5 minutes walking (repeat this 7 more times)
5 minute cool down walk
Total of 30 minutes
I did this on my treadmill. It is cushioned and until I find out how my knee is going to do, I think I'll stick to the treadmill. My pace was super slow. My jogging pace was at level 3.5 and my walking pace was at level 2.8. I should probably be ashamed of that pace, but it is what it is. I finished the workout and that's what is important. My legs and ankles were on fire when I finished. My back was killing me. I felt terrible and yet awesome at the same time. Yay for me!
I am going to try my best to update after each workout. So, until next time...
I've decided to go through a program called Couch to 5K, again. Yes, I'm no stranger to this program. This is probably my 5th time attempting it. I completed it about 5 years ago. Since then, I've played around with it on and off. The last couple of times I tried it, my knee started giving me problems so I quit. I'm hoping this time will be better.
I thought I'd journal my progress as I go. For those that aren't familiar with the program, here's a link to it. http://www.coolrunning.com/engine/2/2_3/181.shtml
There's also a free app for it. I downloaded it to my iPhone and that's what I am using.
I've made myself a few promises this time.
1.) I will take it slow. My lovely "all or nothing" mentality comes into play here. I usually dive in full force. To the point of over-doing it, injuring myself, and burning out too quickly. If I need to, I'll repeat weeks. Actually, I'm sure I'll need to. If it takes me 6 months or a year, that's fine. I'm sure my pace will be laughable to some, but that's okay. I don't care. I'm not doing this to win an award.
2.) I will listen to my body. In the past, I've tried to do too much "extra" stuff and I end up paying for it. Not this time. I won't do any running on my off days. I'll probably do some weight lifting on those days. Or maybe just walk.
3.) I will not obsess over the scale. Anytime I start something new, I always weigh myself. And when I don't live up to my expectations, I get super frustrated with myself and I let it get me down. I started the program today and I didn't weigh. In fact, I'm not going to weigh. I won't obsess over the numbers this time. This is about SO much more than a freaking number!
4.) I will not obsess over food, either. I will do my best to make better choices, but I'm not going to count calories. My plan is to eat fewer carbs on my off-workout days and eat more carbs on my workout days. I guess it's kind of like carb cycling, just not sticking to an exact number.
I have accepted the fact that the weight will probably come off slow. I'm okay with that. I'm not going to let my world revolve my weight, for once. That stops now.
So, today I completed Day 1 of Week 1. It wasn't terrible, but it was clearly evident that I've let myself go. WAY too much. Here's what today's workout consisted of:
5 minute warm up walk
1 minute jog followed by 1.5 minutes walking (repeat this 7 more times)
5 minute cool down walk
Total of 30 minutes
I did this on my treadmill. It is cushioned and until I find out how my knee is going to do, I think I'll stick to the treadmill. My pace was super slow. My jogging pace was at level 3.5 and my walking pace was at level 2.8. I should probably be ashamed of that pace, but it is what it is. I finished the workout and that's what is important. My legs and ankles were on fire when I finished. My back was killing me. I felt terrible and yet awesome at the same time. Yay for me!
I am going to try my best to update after each workout. So, until next time...
Saturday, September 14, 2013
Quest for the Perfect Low Carb Pumpkin Spice Latte
A quest, it is.
I was determined to find the recipe for the perfect low carb pumpkin spice latte. I even drove out of town to a Starbucks to get a Pumpkin Spice Latte to compare with the recipes. I found 3 recipes that I thought would be great contenders. *Sigh*....I did NOT find the perfect recipe. But, it wasn't for a lack of trying. I felt like a mad scientist in that kitchen! :)
I can't in good conscious say that any of the recipes compared the Starbucks version. There is one recipe that was on the right track but I couldn't get the "sweetness" right. It wasn't sweet enough and when I added more Splenda, it then tasted overly "fake" sweet.
Here's the recipe that was the best.
1/4 cup coconut milk (full fat)
1/4 cup heavy cream
1 cup strong coffee
2 tbsp. 100% pumpkin puree
1/2 tsp. pumpkin pie spice
1.5 tbsp. Splenda
Whisk all ingredients in a saucepan on medium/low for about 7-10 minutes, stirring constantly. If you don't mind a little pumpkin puree texture, just pour it in a cup. If you like your lattes smooth, strain the mixture into a cup. The texture didn't bother me. It wasn't very gritty or anything to me.
**Please don't expect this to taste like Starbucks. It doesn't.
It was okay, but in comparison to the Starbucks version it fell short. It was almost there, but something was missing. I almost think a tablespoon of organic maple syrup would have done the trick (in place of some of the Splenda). I didn't have any, so I couldn't test that theory. I did like the flavor that the coconut milk added, though.
A tablespoon of organic maple syrup is only 13-14 carbs So, even if that was used instead of Splenda it would still be WAY less carbs than the original Starbucks version. Maybe I'll try that next time.
I had some leftover coffee in the pot, so I poured some into a cup, added a couple of teaspoons of pumpkin puree (or maybe a tablespoon?), a little Splenda, and some SF Coffee Mate pumpkin spice creamer to it and it was just as good as the recipe above, maybe better.
So, the quest for the perfect low carb pumpkin spice latte is still in motion. Not much success today, but at least I learned some things that work and some things that don't.
It's all part of experimenting. I may try again next weekend. We'll see.
Until then...
I was determined to find the recipe for the perfect low carb pumpkin spice latte. I even drove out of town to a Starbucks to get a Pumpkin Spice Latte to compare with the recipes. I found 3 recipes that I thought would be great contenders. *Sigh*....I did NOT find the perfect recipe. But, it wasn't for a lack of trying. I felt like a mad scientist in that kitchen! :)
I can't in good conscious say that any of the recipes compared the Starbucks version. There is one recipe that was on the right track but I couldn't get the "sweetness" right. It wasn't sweet enough and when I added more Splenda, it then tasted overly "fake" sweet.
Here's the recipe that was the best.
1/4 cup coconut milk (full fat)
1/4 cup heavy cream
1 cup strong coffee
2 tbsp. 100% pumpkin puree
1/2 tsp. pumpkin pie spice
1.5 tbsp. Splenda
Whisk all ingredients in a saucepan on medium/low for about 7-10 minutes, stirring constantly. If you don't mind a little pumpkin puree texture, just pour it in a cup. If you like your lattes smooth, strain the mixture into a cup. The texture didn't bother me. It wasn't very gritty or anything to me.
**Please don't expect this to taste like Starbucks. It doesn't.
It was okay, but in comparison to the Starbucks version it fell short. It was almost there, but something was missing. I almost think a tablespoon of organic maple syrup would have done the trick (in place of some of the Splenda). I didn't have any, so I couldn't test that theory. I did like the flavor that the coconut milk added, though.
A tablespoon of organic maple syrup is only 13-14 carbs So, even if that was used instead of Splenda it would still be WAY less carbs than the original Starbucks version. Maybe I'll try that next time.
I had some leftover coffee in the pot, so I poured some into a cup, added a couple of teaspoons of pumpkin puree (or maybe a tablespoon?), a little Splenda, and some SF Coffee Mate pumpkin spice creamer to it and it was just as good as the recipe above, maybe better.
So, the quest for the perfect low carb pumpkin spice latte is still in motion. Not much success today, but at least I learned some things that work and some things that don't.
It's all part of experimenting. I may try again next weekend. We'll see.
Until then...
Monday, September 9, 2013
Do You Love Yourself Enough?
I was perusing on Facebook today, looking back at some posts over the weekend that Chris Powell posted, and I came across a post that really made me stop and think.
"The more you love yourself, the more you keep your promises to yourself." What have you done today to keep a promise you made to yourself? - Chris Powell
It really got me thinking. Do I love myself enough? Do I love myself at all?
Hmmmm....
My conclusion....probably not. I am my own worst enemy, critical of my every action. At times, I loathe myself. Frustrated by my failures, I tell myself that I'm not good enough. I. am. hard. on. myself.
Why do I do that?
To a certain point, I think it's okay to be hard on ourselves. It makes us strive to be better. To improve. To grow. But, do we go too far?
Sometimes. Most of time, in my case.
If I spent more time focusing on the improvements I've made, would my attitude towards myself change? Would I be more apt to succeed? Would I start to love myself more? Would I be able to keep my promises?
I think women, as a whole, are very critical of themselves. We spend way too much time wondering if we look too fat in our jeans. Asking why we can't be as successful as the person sitting next to us. Wondering why we can't look like her. Or, her. Or, her. Relentlessly comparing ourselves to other women while our self-confidence and self-worth gets thrown in the trash. Why do we do that?
So, I'm going to vow to try to do better. To give myself a fighting chance. To rejoice in my victories. To renounce the urge to beat myself up, mentally, when I don't make a goal. To look in the mirror, every now and then, and say "You are enough.".
What will you do to make sure you keep your promises to yourself?
"The more you love yourself, the more you keep your promises to yourself." What have you done today to keep a promise you made to yourself? - Chris Powell
It really got me thinking. Do I love myself enough? Do I love myself at all?
Hmmmm....
My conclusion....probably not. I am my own worst enemy, critical of my every action. At times, I loathe myself. Frustrated by my failures, I tell myself that I'm not good enough. I. am. hard. on. myself.
Why do I do that?
To a certain point, I think it's okay to be hard on ourselves. It makes us strive to be better. To improve. To grow. But, do we go too far?
Sometimes. Most of time, in my case.
If I spent more time focusing on the improvements I've made, would my attitude towards myself change? Would I be more apt to succeed? Would I start to love myself more? Would I be able to keep my promises?
I think women, as a whole, are very critical of themselves. We spend way too much time wondering if we look too fat in our jeans. Asking why we can't be as successful as the person sitting next to us. Wondering why we can't look like her. Or, her. Or, her. Relentlessly comparing ourselves to other women while our self-confidence and self-worth gets thrown in the trash. Why do we do that?
So, I'm going to vow to try to do better. To give myself a fighting chance. To rejoice in my victories. To renounce the urge to beat myself up, mentally, when I don't make a goal. To look in the mirror, every now and then, and say "You are enough.".
What will you do to make sure you keep your promises to yourself?
Wednesday, September 4, 2013
Crap
....describes my day. Or week, rather.
I feel like crap. I look like crap. I've eaten like crap.
My son kind of embarrassed me at church last Wednesday night. I heard him yell out "What the crap!" on the playground. Talk about embarrassed. You're probably thinking that that's not so bad. But, my son has voice that exceeds all others. Truly, the loudest little boy in the world. It's not an exaggeration, either. And, I have no idea where he gets "crap" from. Okay, okay. I say it WAY too much. Bad mama.
Anyway, it's been a crappy day. My son decided to choose the day his mama felt horrible to continuously whine about school. Any other day, the whining probably wouldn't have seemed so bad, though.
As much as I like to keep things positive, I'd be lying if I said everything was fine. I'm having a sinus/allergy attack from Hades that I can't seem to shake. Just when I start feeling better...BAM, it knocks me upside the head again with a prehistoric, man-made piece of wood, that I imagine looks similar to Bam Bam's bat from the Flintstones.
When I feel crappy, I eat crappy.
When will I be able to overcome emotional eating? The more I ask myself this, the clearer the answer becomes. I won't. I will always struggle with this. Probably 'till the day I die. Even on my death bed, I'll be craving a freaking DQ Blizzard.
While I haven't flown the coop completely, I haven't done very well, either. Since my appointment with the Endocrinologist (about 6 weeks ago), I've lost about 12 lbs. Doesn't sound too bad, but I lost 9 lbs the first week after the appointment. Since then it's been coming off super slow. 3 lbs. in 5 weeks is ridiculous! Yeah, yeah...I lost. But, not up to my standards.
Maybe that's the problem. Maybe I expect too much of myself. I start out all in. Ready to crush my goals and laugh in their faces as I do it! Then, when I fall short of that expectation, I crash. I crash into my All-or-Nothing, downward spiraling state of mind. "Nothing" being the key word here. It's a problem that I'm very aware of. I've mentioned my All-or-Nothing mindset several times. I'm completely aware of it. I just don't know how to get past it. My mom is exactly the same way, so I know where I get it from. But, how do I change it?
And if I hear, "You just have to set your mind and do it." one more time, I swear....I will hurt that person. Like I haven't tried that before? That is so much easier said than done.
Sorry for my witchy mood. I'm a witch, today. What can I say?
Here's to hopefully having a non-crappy day and a non-witchy attitude tomorrow.
Yours truly,
The Crap-tastic Witchy Woman
I feel like crap. I look like crap. I've eaten like crap.
My son kind of embarrassed me at church last Wednesday night. I heard him yell out "What the crap!" on the playground. Talk about embarrassed. You're probably thinking that that's not so bad. But, my son has voice that exceeds all others. Truly, the loudest little boy in the world. It's not an exaggeration, either. And, I have no idea where he gets "crap" from. Okay, okay. I say it WAY too much. Bad mama.
Anyway, it's been a crappy day. My son decided to choose the day his mama felt horrible to continuously whine about school. Any other day, the whining probably wouldn't have seemed so bad, though.
As much as I like to keep things positive, I'd be lying if I said everything was fine. I'm having a sinus/allergy attack from Hades that I can't seem to shake. Just when I start feeling better...BAM, it knocks me upside the head again with a prehistoric, man-made piece of wood, that I imagine looks similar to Bam Bam's bat from the Flintstones.
When I feel crappy, I eat crappy.
When will I be able to overcome emotional eating? The more I ask myself this, the clearer the answer becomes. I won't. I will always struggle with this. Probably 'till the day I die. Even on my death bed, I'll be craving a freaking DQ Blizzard.
While I haven't flown the coop completely, I haven't done very well, either. Since my appointment with the Endocrinologist (about 6 weeks ago), I've lost about 12 lbs. Doesn't sound too bad, but I lost 9 lbs the first week after the appointment. Since then it's been coming off super slow. 3 lbs. in 5 weeks is ridiculous! Yeah, yeah...I lost. But, not up to my standards.
Maybe that's the problem. Maybe I expect too much of myself. I start out all in. Ready to crush my goals and laugh in their faces as I do it! Then, when I fall short of that expectation, I crash. I crash into my All-or-Nothing, downward spiraling state of mind. "Nothing" being the key word here. It's a problem that I'm very aware of. I've mentioned my All-or-Nothing mindset several times. I'm completely aware of it. I just don't know how to get past it. My mom is exactly the same way, so I know where I get it from. But, how do I change it?
And if I hear, "You just have to set your mind and do it." one more time, I swear....I will hurt that person. Like I haven't tried that before? That is so much easier said than done.
Sorry for my witchy mood. I'm a witch, today. What can I say?
Here's to hopefully having a non-crappy day and a non-witchy attitude tomorrow.
Yours truly,
The Crap-tastic Witchy Woman
Thursday, August 29, 2013
Carb Cycling
Hello, friends. Hope y'all are having a good week so far.
So, I've been considering trying Carb Cycling for some time now. Chris Powell (from Extreme Weight Loss) uses this method with his clients. His clients seem to drop massive amounts of weight. It seems to work.
Here is a link to an article he wrote on carb cycling http://chrispowell.com/carb-cycling-101/
I'm no stranger to eating low carb. I've done it on and off for years. I seem to do well with it, but the problem lies with making it a lifestyle. There can be long term effects of a prolonged low carb diet. While it does get the weight off, there are other things to consider.
With low carb diets (especially Atkins, where you consume high amounts of protein and fat and very little fiber), there can be quite a few long term effects. Heart disease, malnutrition, vitamin deficiencies, digestive diseases, organ damage, and cancer risk (specifically, colon cancer) are a few. I recently read that certain low carb diets can also cause diabetes and pre-diabetes to worsen because of the high fat consumption.
I don't think all low carb diets are bad for us. It all depends on what your low carb diet consists of. In the past, I have used the Atkins diet for most of my low carbing. As I'm researching, I'm finding that Atkins has the most damaging effects. Too much fat and too much protein aren't good for us. It's probably much safer to focus on LEAN meats and get most of our carbs from green vegetables or fruit.
I'm thinking that carb cycling wouldn't have all those long term effects since you would be having a few high carb days each week. The idea is to eat high carb on workout days and low carb on non-workout days. I'm sure it will be trial and error until I find a carb ratio that works for me.
In the article that I linked above, Chris lists 4 different carb cycles you can choose from. My plan is to try the Turbo Plan. That means, 2 low carb days followed by 1 high carb day. Repeat. Then a reward day. Then it starts all over again. I'm not sure if I'll do a reward day EVERY week, but I will probably do it every now and then.
So, here's my carb cycling details:
Low carb days: 20-25 grams of TOTAL carbs. Mostly lean meats and green vegetables. Exercise will be limited to walking only.
High carb days: No more than 75 grams of HEALTHY carbs. Mostly from fruit, vegetables and whole grains....such as quinoa, brown rice, whole grain bread, etc. Exercise will consist of cardio (like walking and running intervals) and muscle building (like lifting weights, doing squats, burpees (which I loathe!). I may even get my Bob Harper video out so he can kick my butt into gear! His video does it all....major cardio and muscle building!
Reward days: Treat myself without going overboard. This will be the day that I can take care of my sweet tooth, have a bowl of pasta, etc. These will be non-exercise days. I do have one rule, though. No treats during or after dinner. If I treat myself, it will have to be at either breakfast or lunch. No sugary treats at night!
So, there it is. This is where I'm starting. I hope this plan works for me, but I am prepared to play around with it and find what works best for me. I'm hoping this will be the answer to my low carb prayers, lol. Seriously, I think this would be a good balance of low carb without feeling so deprived all the time. I also think it's a lot healthier than all of my other low carb endeavors.
Until next time...
So, I've been considering trying Carb Cycling for some time now. Chris Powell (from Extreme Weight Loss) uses this method with his clients. His clients seem to drop massive amounts of weight. It seems to work.
Here is a link to an article he wrote on carb cycling http://chrispowell.com/carb-cycling-101/
I'm no stranger to eating low carb. I've done it on and off for years. I seem to do well with it, but the problem lies with making it a lifestyle. There can be long term effects of a prolonged low carb diet. While it does get the weight off, there are other things to consider.
With low carb diets (especially Atkins, where you consume high amounts of protein and fat and very little fiber), there can be quite a few long term effects. Heart disease, malnutrition, vitamin deficiencies, digestive diseases, organ damage, and cancer risk (specifically, colon cancer) are a few. I recently read that certain low carb diets can also cause diabetes and pre-diabetes to worsen because of the high fat consumption.
I don't think all low carb diets are bad for us. It all depends on what your low carb diet consists of. In the past, I have used the Atkins diet for most of my low carbing. As I'm researching, I'm finding that Atkins has the most damaging effects. Too much fat and too much protein aren't good for us. It's probably much safer to focus on LEAN meats and get most of our carbs from green vegetables or fruit.
I'm thinking that carb cycling wouldn't have all those long term effects since you would be having a few high carb days each week. The idea is to eat high carb on workout days and low carb on non-workout days. I'm sure it will be trial and error until I find a carb ratio that works for me.
In the article that I linked above, Chris lists 4 different carb cycles you can choose from. My plan is to try the Turbo Plan. That means, 2 low carb days followed by 1 high carb day. Repeat. Then a reward day. Then it starts all over again. I'm not sure if I'll do a reward day EVERY week, but I will probably do it every now and then.
So, here's my carb cycling details:
Low carb days: 20-25 grams of TOTAL carbs. Mostly lean meats and green vegetables. Exercise will be limited to walking only.
High carb days: No more than 75 grams of HEALTHY carbs. Mostly from fruit, vegetables and whole grains....such as quinoa, brown rice, whole grain bread, etc. Exercise will consist of cardio (like walking and running intervals) and muscle building (like lifting weights, doing squats, burpees (which I loathe!). I may even get my Bob Harper video out so he can kick my butt into gear! His video does it all....major cardio and muscle building!
Reward days: Treat myself without going overboard. This will be the day that I can take care of my sweet tooth, have a bowl of pasta, etc. These will be non-exercise days. I do have one rule, though. No treats during or after dinner. If I treat myself, it will have to be at either breakfast or lunch. No sugary treats at night!
So, there it is. This is where I'm starting. I hope this plan works for me, but I am prepared to play around with it and find what works best for me. I'm hoping this will be the answer to my low carb prayers, lol. Seriously, I think this would be a good balance of low carb without feeling so deprived all the time. I also think it's a lot healthier than all of my other low carb endeavors.
Until next time...
Monday, August 19, 2013
Thursday, August 15, 2013
The Monthy Visitor That We All Hate.
Hello, friends! Things have been pretty awesome since my last post. I have been staying away from sugar, artificial sweeteners, eating lots of lean meat and fresh fruits and veggies.
And then there's this week. Well, it's been far from awesome. School started back and I got a visit from an unwanted visitor. We'll call him TOM. TOM messes everything up. TOM makes me moody, angry, unstable, gives me headaches, makes my stomach hurt, etc. Oh, and let's not forget, TOM makes me want to eat everything in my freaking sight! TOM sucks. Big time.
And then there's this week. Well, it's been far from awesome. School started back and I got a visit from an unwanted visitor. We'll call him TOM. TOM messes everything up. TOM makes me moody, angry, unstable, gives me headaches, makes my stomach hurt, etc. Oh, and let's not forget, TOM makes me want to eat everything in my freaking sight! TOM sucks. Big time.
Only a couple of more day, only a couple of more days, only a couple of more days....
Tuesday, July 23, 2013
One Step Forward, Two Steps Back.
One step forward, two steps back.
I told you guys that I was seeing an Endocrinologist. I had some blood tests done last week and I met with the doctor about the results. I was sure that my Vitamin D levels had come down, but to my surprise they actually went up a little. I'm thinking "Whooo Hooo!". Then she tells me the results from the other tests and it was not-so-good news. *sigh*
Apparently, I have one the worst metabolisms of all her patients. Her words were "I have very few patients with a metabolism like yours." Not really sure how she came to that conclusion, but alrighty then. They took A LOT of blood last week, so I'm guessing quite a few things factored into it. My insulin levels were 3 points away from being classified as Diabetic. What?!?! I've been making a lot of effort to cut down on my portions and I thought I was doing pretty good. Unfortunately, she said that reducing my portions wouldn't help that much. A person with a normal metabolism could cut back on their portions and lose weight just fine, but mine isn't anywhere near normal. She put me on Glumetza and told me that I had to make some serious dietary changes to prevent Diabetes.
Changes I am going to have to make:
1. No sugar (obviously)
2. No artificial sweeteners (how the heck am I going to drink coffee now?!?!)
3. No bread, noodles, etc.
4. More exercise (another obvious point)
5. No processed food
6. No fast food and she even went on to say that eating out, in general, wasn't a good idea for now.
Lots of changes. Basically, my menu will consist of lean meat, fresh veggies, and fresh fruit only....staying as "natural" as I can.
I think she spent more time talking about artificial sweeteners than anything. Studies are showing that artificial sweeteners may even play a role in developing diabetes. They also make you crave real sugar even more. I really don't use them that often, but I had gotten back in the habit of buying SF coffee creamer again.
I am too young to be borderline Diabetic! She definitely scared me into making some serious changes. I have too much to live for to risk my health and my life like this!
I would appreciate your prayers and thoughts as I take on this new lifestyle. It's going to be hard. I know that I can do it if I set my mind to it. KEEPING my mind set will be the hardest part.
One step forward, two steps back.
I look forward to taking some GIGANTIC leaps forward in the coming days. I can do it!!
I told you guys that I was seeing an Endocrinologist. I had some blood tests done last week and I met with the doctor about the results. I was sure that my Vitamin D levels had come down, but to my surprise they actually went up a little. I'm thinking "Whooo Hooo!". Then she tells me the results from the other tests and it was not-so-good news. *sigh*
Apparently, I have one the worst metabolisms of all her patients. Her words were "I have very few patients with a metabolism like yours." Not really sure how she came to that conclusion, but alrighty then. They took A LOT of blood last week, so I'm guessing quite a few things factored into it. My insulin levels were 3 points away from being classified as Diabetic. What?!?! I've been making a lot of effort to cut down on my portions and I thought I was doing pretty good. Unfortunately, she said that reducing my portions wouldn't help that much. A person with a normal metabolism could cut back on their portions and lose weight just fine, but mine isn't anywhere near normal. She put me on Glumetza and told me that I had to make some serious dietary changes to prevent Diabetes.
Changes I am going to have to make:
1. No sugar (obviously)
2. No artificial sweeteners (how the heck am I going to drink coffee now?!?!)
3. No bread, noodles, etc.
4. More exercise (another obvious point)
5. No processed food
6. No fast food and she even went on to say that eating out, in general, wasn't a good idea for now.
Lots of changes. Basically, my menu will consist of lean meat, fresh veggies, and fresh fruit only....staying as "natural" as I can.
I think she spent more time talking about artificial sweeteners than anything. Studies are showing that artificial sweeteners may even play a role in developing diabetes. They also make you crave real sugar even more. I really don't use them that often, but I had gotten back in the habit of buying SF coffee creamer again.
I am too young to be borderline Diabetic! She definitely scared me into making some serious changes. I have too much to live for to risk my health and my life like this!
I would appreciate your prayers and thoughts as I take on this new lifestyle. It's going to be hard. I know that I can do it if I set my mind to it. KEEPING my mind set will be the hardest part.
One step forward, two steps back.
I look forward to taking some GIGANTIC leaps forward in the coming days. I can do it!!
Monday, July 15, 2013
Bust a Move
I've been a busy girl the past week or so. My son went on vacation with his Papa & Nana, so we've been child-less for last 5 days. Thank goodness he came back today! I was missing that boy so much! Despite having a rough couple of days due to double ear infections, I was able to accomplish a lot.
My goal for this month is to MOVE. It doesn't matter why or how, I just want to move more and boy did I. My husband and I went to Tallahassee (or Tally as we call it) on Thursday and we shopped out hearts out. My husband was a trooper, too. I had him taking me all over the place! I wouldn't call myself a regular shopper....normally I hate shopping. But, every once in a while I get the urge to change things up at my house and shop for new home decor. This was one of those times. I was on a mission! I mainly wanted to get our bookcase with school supplies organized. I wanted it to look pretty and not like a mess of books thrown every which way. I got my organization supplies at Target, then we headed to the mall. I forgot how big that mall was and we walked every inch of it. So we definitely got our exercise in!
I also wanted to spruce up our dining room. Now, we live in a pretty small apartment, so the term "dining room" isn't really accurate. "Dining Area" might be a better term. It's a very small space between the living room and kitchen. I wanted to make it look bigger and prettier. Before, we had a couple of pictures hanging above the table and chairs and that's it. Nothing on the table. It was very blah.
I found a pretty table runner and flower centerpiece at Kirkland's. They had a huge sale and I was able to get them both pretty cheap, along with a new shower curtain and a new ceramic owl. (I love owls!) I also remembered seeing something cool on Pinterest with cheap full length mirrors hung horizontally on a wall. So I picked up 3 mirrors from Walmart ($5.00 each!) and I hung them with Command strips on the "dining area" wall. Yes, I did it myself! My husband didn't think I could so I had to prove him wrong! Getting them straight was not an easy task. I love how it turned out and it really did make the area look bigger.
Close-up of the runner and centerpiece.
The total package.
The mirrors made all the difference. It's still a really small space, but the mirrors trick the eye into thinking it's a little bigger.
I also rearranged the house while my son was gone. I had to do something to pass the time!
Although I didn't do any typical workouts, I busted my booty around the house and walked my little heart out shopping. I'm sure I burned a ton of calories. Exercise doesn't have to be- walking on the treadmill, lifting weights, or going to the gym- it can be anything that gets us moving and sweating!
I hope you are MOVING, as well. Do whatever you can to get your daily burn. Your heart will thank you :)
Until next time...
My goal for this month is to MOVE. It doesn't matter why or how, I just want to move more and boy did I. My husband and I went to Tallahassee (or Tally as we call it) on Thursday and we shopped out hearts out. My husband was a trooper, too. I had him taking me all over the place! I wouldn't call myself a regular shopper....normally I hate shopping. But, every once in a while I get the urge to change things up at my house and shop for new home decor. This was one of those times. I was on a mission! I mainly wanted to get our bookcase with school supplies organized. I wanted it to look pretty and not like a mess of books thrown every which way. I got my organization supplies at Target, then we headed to the mall. I forgot how big that mall was and we walked every inch of it. So we definitely got our exercise in!
I also wanted to spruce up our dining room. Now, we live in a pretty small apartment, so the term "dining room" isn't really accurate. "Dining Area" might be a better term. It's a very small space between the living room and kitchen. I wanted to make it look bigger and prettier. Before, we had a couple of pictures hanging above the table and chairs and that's it. Nothing on the table. It was very blah.
I found a pretty table runner and flower centerpiece at Kirkland's. They had a huge sale and I was able to get them both pretty cheap, along with a new shower curtain and a new ceramic owl. (I love owls!) I also remembered seeing something cool on Pinterest with cheap full length mirrors hung horizontally on a wall. So I picked up 3 mirrors from Walmart ($5.00 each!) and I hung them with Command strips on the "dining area" wall. Yes, I did it myself! My husband didn't think I could so I had to prove him wrong! Getting them straight was not an easy task. I love how it turned out and it really did make the area look bigger.
Close-up of the runner and centerpiece.
The total package.
The mirrors made all the difference. It's still a really small space, but the mirrors trick the eye into thinking it's a little bigger.
I also rearranged the house while my son was gone. I had to do something to pass the time!
Although I didn't do any typical workouts, I busted my booty around the house and walked my little heart out shopping. I'm sure I burned a ton of calories. Exercise doesn't have to be- walking on the treadmill, lifting weights, or going to the gym- it can be anything that gets us moving and sweating!
I hope you are MOVING, as well. Do whatever you can to get your daily burn. Your heart will thank you :)
Until next time...
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