Thursday, January 28, 2010

This Amazing Soup

So, about two weeks ago when I was plowing through my Gourmet Nutrition and Eating for Life cookbooks for ways to revamp my eating, I came across this recipe for Pea Soup. Now, having tried a really good, fresh pea soup once before in my life, I knew that if it is made right then pea soup is awesome. So I tried the Gourmet Nutrition version, and fell utterly in love with it. It's quick and easy after the first time you make it, so long as you have some chicken thawed (and even if you don't, it's a great non-protein-ated main or side dish). Mmm. I drool thinking about it. Well, the reason I talk about it right now is because it's cold outside, and I'm fighting a cold right now. And, well, I don't have any peas left, but I did have a few green beans, an onion, some leftover vegetable broth, pepper, and cumin. I threw them together, and basically, I've just eaten a whole onion. It took literally less than 20 minutes. I had two scrambled eggs (scrambled with cottage cheese rather than milk) with it for protein. The cumin and pepper were nice for the sinus stuff. I'm on a no carb day, so this soup was pretty much perfect. Snack was a banana nut bar (Gourmet Nutrition recipe, made with mostly walnut meal-carbs are not negligible, but under 15 grams per bar) and breakfast was eggs with cottage cheese.

I don't know if I'll do a workout today. This isn't one of those colds where you're stuffed up and foggy but still able to operate, this is one that is leaving my throat feeling like it's gone through a meat grinder and my lungs feeling like I'm not getting enough oxygen. Ew. Yesterday's workout was a wash, because by the time I had time for it, I was feeling like this. Tuesday's workout happened and was great.

So, today marks exactly 4 weeks since I started this part of my journey. It's time to look back, measure things out, and re-set course, if necessary. It's actually a bit amazing to me how quickly these four weeks have gone.

Food is STILL mostly hit, but not at 90-100% compliance. I'm eating tons better than I was only four weeks ago, to be completely honest. If I'm looking at myself on the continuum, I went from blue on the left side of middle to being on the right side and fairly high up there, but not yet in the red-hot-streaming portion. More like orange-turning-to-red. And results have shown that (there, but not as high as I'd like them to be).

I'm a lot better off- my skin cleared up (no more breakouts, and I was starting to feel like a teenager again with those), my outlook on life improved, my workouts improved, and my clothes are fitting or starting to fit again. Official weight 162 down to 157 lb, bodyfat percentage from 29% down to 26%, BMI from Overweight to Normal, waist down from 33 to 30 inches. Not bad for four weeks, if you ask me. This month may not have been the month where I fit into those 10's, but honestly, did I believe I would do that anyway? That would be a lot to expect from 4 weeks. Expect it I did, in order to push myself out of the lazy state I felt I was in and into a place where I felt really challenged. So, knowing what I did this four weeks, I believe I can kick everything up a notch for February. This is where the re-set course comes in. I averaged about 3-4 hard workouts per week. Not bad, but not where I want to be. So, the minimum goal becomes 5 workouts per week, shoot-for-the-stars goal becomes 6 times per week, 2x per day at least 2 times per week. I do that last part to really challenge myself and get my ass into gear, rather than creating an attitude of defeatism. I tend to expect a lot from myself.

As for nutrition, I'm going to continue with the carb cycling and refine it as much as possible. I'm starting to get some real cravings for wheat-containing foods, but I'm going to continue to stay away from them (that and it mostly happens on no-carb days). I think doing that may have been a rather large part of my success this past month, along with the reduction in calories that comes from really kicking the veggies in. I may need to allow myself a change in plans for March (*ahem*-cereal, please!), but we'll see.

I generally tell clients that the first four weeks are the hardest. That's where you're learning new habits, junking old ones, feeling completely out of whack and out of your comfort zone. So, the feeling of knocking myself against a brick wall should be diminishing. It better be.

So, anyway, here are the measurements:
Weight: 157
Bodyfat: 18 mm
R. Arm: 12.5
Bra: 32.5
Waist: 30
Hips: 40.75
Glutes: 36.5
R. Thigh: 23.5

The clicker (bodyfat caliper) gyrated between 16 mm and 22 mm today, first time I've seen 16 mm! The most regular number I got was 18 mm, so that's what I took. The only number in measurements that changed was waist. That takes me down 3 inches in the last four weeks. At my smallest waist size, I was at 28 inches. That gives me another 2 inches to go. The most interesting thing is, when I look at my measurements from that point, there really wasn't much difference. An inch and a half in the thigh, 3/4 inch in the arm. It was the hips where there was the most difference: 5 inches! So that means I just need to really get my butt in gear (literally).

So, there's the wrap-up of Month One, and the outlook for Month Two, both realistic and out of this world. February, here I come!

Monday, January 25, 2010

NC Day Two

Well, today was my second No Carb day in the cycling, and I must say, I'm not overfond of these days. Ah well, it keeps me from attacking the leftover birthday cake.

My daughter's b-day was on Saturday, and the pizza and birthday cake were planned in. It was amazing how quickly I became uber-full after eating those things. I did eat supper, but I wasn't terribly hungry even at 7 pm, and the cake was finished by 2:45. High carb day still ended up being more of a cheat day than anything, as supper consisted of one fast food burger on white bun (still avoiding wheat like a plague, and have been rather successful, except for Saturday).

Yesterday was a low-carb day, and there was not even a hint of a schedule that I followed- didn't get up until 10 am, ate breakfast at 11, then didn't eat again until 3 pm- when I was famished. Had a piece of chocolate leftover birthday cake with plenty of chocolate frosting. Whoops. There's a reason why I generally eat 5 times a day. Supper was back on track with a chicken and bok choy number, then an evening "dessert" of Gourmet Nutrition's Pumpkin Pie bar.

Today was a no-carb day, as I stated before. Missed morning snack, but had a handful of almonds as the fifth meal after supper. Breakfast was 2 eggs, lunch was spaghetti squash spaghetti, snack was celery sticks with 3 tbsp peanut butter, supper was Tuna "noodle" casserole (with spaghetti squash- a bit higher in carbs than was probably kosher, but still a good meal overall- had celery, a bit of carrot, and green beans with a mixture of cream of mushroom and cream of celery soup- two cans for 8-10 servings). Dessert with supper was a bar of Gourmet Nutrition's Banana Nut squares with a tbsp of Nutella.

Workouts: none until today. Today's was a 40-minute affair with a 5-exercise metabolic circuit, followed by 8 minutes of Tabatas (20 sec work, 10 sec rest, rinse and repeat). Yeah, I know. I've officially missed three. Well- nothing for it but to move forward and do tomorrow's.

Friday, January 22, 2010

Today's Post.

Creative Title, eh? I couldn't think of anything today!

So, yesterday served to be a nice kick in the pants. I got a great workout in, I followed the meal plan (with tweaks, but I always tweak- just so long as I'm still following the actual goal- for instance, supper was going to be Tuna on Rye Krisps, but when I got home, I just wanted something warm, so I had a cottage cheese omelet instead).

Today I'm going "no carb," which pretty much translates to keeping full servings of fruit, starchy items, or carbohydrate-dense foods out. Green leafies are still full game, as are green beans, raw carrots, broccoli (basically any fiber-rich vegetable, usually green in color but not always). I also found a great website that let me understand how to carb cycle (you'd think I'd have gotten it before- well, I did, but not really. Most resources go into such detail and depth that you get lost before you even get started, and by lost, I mean in numbers. Other resources provide no detail at all, and basically say "if it had a face or came from something with a face-meat, fish, eggs- and if it's green, eat it on no-carb days." Well, that's nice. However, here's the website. A perfect resource for me, or perhaps I was finally just in the right place to understand what I was being told. I pulled up FitDay, figured out a few numbers, and Whallah! I've pretty much got my menu for next week planned out. Crazy. It was most helpful in figuring out high carb days, because my brain of course wanted to translate them into all out binge-fest. Hehe. So its figured out.

Then, here's the biggest surprise of all: yesterday probably just served to kick me in the pants, dig my heels back in, and keep going harder. That's great! I am now figuring that if I'd had high results, I might have gotten complacent. Well, I'm not measuring again today, but here's the thing: my belt automatically switched to the next notch this morning. I mean, I totally belted up my pants, and noticed that the "dangly side" was longer-wtf?-checked, and I was on a brand new notch. Yeah! So, that prompted me to pull out my "thermometer" pants- the one's I've been using as motivation, they're my largest size 10's that I abandoned fall 2008- and they felt much, much better. Still not wearable, but thisclose. So something has definitely happened.

This, my friends, is why I'm using 6 different methods of measurement. My pics are showing a reduction in back fat but not much else, the tape measure and calipers are all over the map, the scale is a pussy, and the thermometer jeans may just fit by the end of January! So, if one thing goes up (ie the scale) but something else goes down (ie the jeans fitting), then it's a win in my opinion.

So, continuing to buckle down. Food so far today:
2 eggs, scrambled
1 smoothie with 2 scoops protein powder and 1/8 cup berries
1 turkey burger with 3 cups lettuce and 1/2 cup cottage cheese

I'm off to get a couple of cats from the vet (I follow Bob Barker's advice), then a workout, then whatever's next. Oh yea, Up-Chuck E Cheeses. Ew. I believe I'd better pack my salad.

Thursday, January 21, 2010


Well, measurements were taken today. And they stalemated. Yuck. They were either back up to 1/7 levels or the same as 1/14. I'm about ready to throw the BF calipers in the trash, as I can measure myself 4 times and get four different readings. Strange how they work fine when I'm measuring clients, but for me they are onery. Scale was back to 160.

So, I'm buckling back down on the diet- little things, here and there, that may have been sneaking in some calories and are unaccounted for. Here's the interesting part: tomorrow is daughter's 6th birthday, and I know where she's going for supper (Chuck E Cheeses). I probably won't have much problem avoiding that food, as I've heard it's awful, and tomorrow's supposed to be a no carb day. I'm going to vamp the menu and see if I can't lower the carbs just a tish more, eat twice in the afternoon (2 pm and 5 pm works great, supper won't be until 7:30) and perhaps bring a large salad to the arcade.

How strange: usually, I have no problem getting workouts in. The problem generally lies with the food, the little sneaks and portion increases, the cheat meals, missing snack meals. Even if grabbing a veggie and meat is intuitive for me, there's still the little things. This time around, the food is doing okay (not great, I need to pick that up yet), and the workouts are being a beast. I've done ONE workout this week. Yep, read that: ONE. It's Thursday, for crying out loud! I should have three done at least, if not four!

Okay. Rant over. Time to stop whining and just DO. Those results are going to be absolutely beautiful next week Thursday. Meal compliance will be 90% or better (that means NO skipping). The workouts will be performed, and then some. By next Thursday morning, I will have completed 7 workouts and eaten 33 perfect meals.

7 workouts, including today's. 33 perfect meals, including today's. Hold me to that.

Tuesday, January 19, 2010

Typing and eating: Does it Work?

I'm attempting to type this post at the same time as eat my supper. Well, actually, I'm typing it over the remains of my supper. If you must know, it was a chicken taco salad with romaine and spinach, and extremely good. Today was a no-carb day, and I was surprisingly good at making sure I ate enough. Everything was quite yummy too, although I'm not too sure I want to repeat the Turkey BLT I had at lunch (it was okay, just not great).

Here was my menu today:
Breakfast: cheesy omelet (1/4 cup cottage cheese with eggs, scrambled, with spinach and 1/4 cup shredded cheddar). Cheddar probably wasn't supposed to be on the menu, now that I think about it. Hmm. It was still really good!
Lunch: Turkey BLT (except mine was more like BLB, bacon, lettuce, broccoli).
Snack 1: (2:00 pm) Protein shake, vanilla with 1/4 cup pumpkin seeds and pumpkin pie seasoning
Snack 2: (5:00 pm) Peanut Butter bars
Supper: (8:30 pm) Chicken taco salad

Workout: Was AMAZING today. I dunno why, but I've been rather un-motivated about the workouts I designed for this month. At any rate, I did it, not only the required 4 times through, but 5 total, THEN did 8 minutes of Tabatas (20-10 work-rest) with burpees and jumping jacks, THEN did 15 minutes of fun stuff afterward on the Wii. Avoiding dishes is a really good motivator, apparently. Yeah.

Part of this is because yesterday, well, yesterday was eh. I followed the menu for breakfast, lunch, and one snack, keeping it low-carb, but supper was a falling point. I have been extremely well-trained as to turning down food, and ended up eating goulash, lettuce, and a slice of apple crisp with ice cream. The apple crisp was Grandma-made and served. I'm not feeling guilty about it, but rather I'm disappointed. I have a goal, I've set a challenge, and I've been doing quite well at staying on the path. I do still have some old habits that need to be broken.

At any rate, results are still coming along, the scale was down again this morning, even if not by a lot, I'm now officially back in the 150's. Technically. Woot! We'll have to see by Thursday, and next week Thursday, what this carb-cycling does for me. It's already January 19, which gives me 12 days until the end of this month. The goal was 150. Considering that may have been a bit overreaching, I still have a chance to hit it, as long as I keep on track. Besides, I set this up to be a 6-month challenge for a reason- I know that I can't control exactly how much I weigh or how fast my body lets go of the fat, but I can control what actions I take to get there. That being said, I needed some short-term, high-reaching goals that challenged me and kept me going.

Tomorrow's a high-carb day. I'm looking forward to oatmeal, and I'm wondering if I have rice on the menu. Or potatoes. Amazing what one looks forward to :)

Saturday, January 16, 2010

Menu status

Menu for the week done. Has alternating days of high carb, low carb, and no carb, just to f&*k with my system a little bit more. The menu looks pretty good, with perhaps more food on it than last week. So I should be staving off the hunger/low energy stuff. Worked on the damn menu all day, just finished it now. I had some major mental blockage that needed to be worked through regarding that, because once I broke through it, the menu was planned pretty quickly. Prior to that though... let's just say, I'm glad I worked through it.

Fun workout done: Morgan and I built a snow fort (called a quinzee) for an hour and a half. SO much fun. It involved shoveling plenty of snow into a big pile, then army crawling in and out of a hole digging snow the whole time.

Main workout: not done.

Well, that's done...

Had an entire day yesterday of high-quality... junk food. Two reasons: one, I didn't have my menu planned for that day, and two, I was low on calories enough to the point where I could have ravaged a horse. I'm obviously over that now.

I don't feel guilty, and I'm not looking to do that. I'm doing the meal plans for this coming week right now, and I'm going to make sure I plan for the needed calorie surge every couple of days. The other days, I'm going meat and veggies only. This was the original plan for this month, but I've been trying to pile too many days in a row without high calories. I also haven't been hitting 90% compliance- from Saturday to Thursday, I had 30 meals scheduled. Of those 30, I hit 24 spot-on. That's 80% compliance. If I add Friday to that, it drops to 70%. Looking at the positive, I've been obtaining extremely good results despite that, so hey- cool! On the other hand, I'm working toward the 90% compliance so my results can skyrocket.

So, Saturday Jan 16 through Friday, Jan 22 goals: keep wheat out, hit 90% compliance on meal plan, have a high-calorie day every two days.

And then the workout compliance: I worked out on Monday, Wednesday, Thursday, Friday. Did a fun workout on Wednesday. The plan is 5 workouts per week, and 3 fun workouts, so I need to keep up on that compliance too. The reason I could tell I was too low on calories was actually due to the workouts, as I had almost no energy for it on Thursday. However, I got four out of five main workouts, and if I do it today, then I've got 5 out of 5. If I do a fun workout, I'll have two out of three. Which means I need to get my butt in gear after I get the meals planned!

Thursday, January 14, 2010


Two weeks down, Two to go this month!

Did my measurements this morning, and they are looking awesome! Here's the rundown so far:

23.75--23.5--23.25 R. Thigh (down .5 total)
41--40.75--40.25 Gluteus (down .75 total)
37--37--36.5 Hips (down .5 total)
30.5--30.5--30 Waist (down .5 total)
33--33--32.75 Chest (down .25 total)
12.75--12.75--12.5 R. Arm (down .25 total)
161--162--160 Weight (lbs) (down 2 lb total)
22--21--20 (bodyfat mm) (down 2 mm total)

Last week's results, while they did move down slightly, were rather disappointing. However, I kicked that nutrition into full gear this week, and you can see what only 7 days did. I was weighing 160 by this past Monday, and I noticed the change in the waist Tuesday. My belt isn't quite ready to move down a notch yet, but it's gotten loose. I'm taking week 2 pics tomorrow, as hubby isn't home to snap them. I'm using them as a push-force and motivation, even if I'm not sharing them here yet. The ones of my backside are esp. scary!

Did a normal workout and a fun workout yesterday. The fun workout was great, as I played outside with my daughter, pulling her on a sled through calf-deep snow, up and down the street, and climbed up and down a snow pile. Then we went in the house and played 2-P run on the Wii Fit. There's a reason why I scheduled the fun workouts- I have a lot of fun doing them, but unfortunately, I've got to be intentional about it.

So, on Tuesday, I had said I was going to workout? That didn't happen. Oh well. I have been staying on track food-wise, although it has been difficult these last couple of mornings, as I want my cereal! I've kept to the oatmeal. The point is to just do it, and not think about it. Once the eating has finished, the cravings are not so bad. I'll continue to stay away from it for the time being and cook pannokoekens if I really need something other than oatmeal. Omelets work too. The thing is that the oatmeal is just fast.

Last night, I cooked turkey burgers (bunless for me) and we had them with green beans and a couple of carrots. YUM. Here's what we did for the turkey burgers:
1 lb turkey
1 tbs EVOO
1-2 tsp each of black pepper, cumin, basil, and Morton's Nature's Seasoning Salt

Heat up a large pan (or George Foreman). While heating, mix turkey with EVOO and spices. Form into burgers and place in hot pan. Fry until cooked through, but still juicy. Cheese can be added to increase flavor or create a cheeseburger.

Yeah, I know. Simple. But that's how turkey burgers are made without egg whites!

Tuesday, January 12, 2010

Sorry 'bout that!

Completely forgot to post yesterday and Sunday. Quick wrap-up of those days:

Sunday: My body was re-introduced to pizza, and rejected it out of hand (planned cheat meal). Very interesting. Only three meals that day, but the other two were pannokoeken w/ berries and chicken w/ spinach. I cooked for three hours in the evening, staying up way too late but making sure my meals for the week were basically taken care of. Note to self: please,please,please make the pea soup from Gourmet Nutrition again!

Monday: Slightly varied the menu but all choices were high-quality, wholesome foods (except breakfast- which goes to show that lack of sleep leads to poor meal choices!). Five meals, and supper was the winner: I had made a meatloaf, and my family showed up and shared in it (yum! Check out the Eating for Life version sometime, it's to die for). My mother made peas, mashed potatoes, and garlic bread to go with the meatloaf. I was trying for a low-starch meal, and the meatloaf has oatmeal in it, so I didn't have the potatoes. Stayed away from the bread and didn't miss it, either. Workout was completed, and it was tough! I didn't realize it was a 50-10 until I'd completed my first round at 30-5, but I switched gears and completed three more rounds at 50-10 (50 seconds work followed by 10 seconds rest and transition).

Today: Slept amazingly last night! Except for the fact that I woke up three times convinced that the night was over, I feel quite rested today. Meal choices have been spot-on and following the menu. Haven't done my workout yet today, although I intend to do it tonight along with a fun workout afterward (fun workouts involve running around with my daughter, playing games on the Wii, going swimming, basically any kind of movement that lasts 30+ minutes and is mostly continuous but isn't terribly taxing).

Saturday, January 9, 2010

Best-laid plans...

Well, you know what they always say about the best-laid plans: get out of the way, cause someone's going to roll over them.

My grandfather had quintiple bypass surgery yesterday morning.

I knew about the surgery, and knew he's otherwise a pretty strong guy (and very strong-willed), so I figured he'd be fine.

'Round about the exact same time I was heading toward the gym, I received a phone call that said he was going back into surgery because he was bleeding. My family needed me emotionally, so I spent the rest of my non-working hours at the hospital, just giving support and a way for people to keep their minds off everything.

I haven't heard any news yet this morning, but I'm taking the "no news is good news" standpoint.

So, the workout was successfully avoided ;) JK! I was upset that I didn't get to it; had I known, I would have made sure it was done early morning. The food choices yesterday weren't bad- I didn't eat much at all, unfortunately, but the food I did eat was healthy. Even at Culvers (chili and side salad, except for the ice cream my dad bought all of us). Here were my three squares yesterday: Pannokoeken, Grilled Chicken sub w/ lettuce & onions (noonish), then Culvers (at approx 9 pm).

Today's intake is currently at a bowl of oatmeal and one apple. Lunch will be a spaghetti squash spaghetti (no noodles for me), snack will be one of the Gourmet Nutrition recipes (from Precision Nutrition) that I make, and dinner is Chicken w/ spinach and roasted garlic. Today's workout is currently finished. I intend to do a fun workout later this afternoon (cleaning the bathroom doesn't count, but I will also be doing that). The meals are planned for today through Thursday, the groceries are bought, and I'm ready to get cooking!

Friday, January 8, 2010

Whoop, Sorry!

Forgot to post yesterday. It was a snow day, so it made things quite interesting!

No workout. No excuse, either, except that my workout area in my house is also called our living room, and that is quite occupied by the rest of my family, who are either on the Wii, watching a movie, or playing. I want to get a space set up in our basement for it but that hasn't happened yet.

Food was fine, I had made a healthy version of corn chowder in the crockpot the night before with our limited reserves of veggies, and we pretty much lived off that. The cookies and chocolate started calling my name at one point- I had one chocolate truffle (approx 70 cals), then stayed away. See? No deprivation, no guilty feelings, but can stay in moderation. I'm still keeping wheat to an absolute minimum, although dairy hasn't really left yet. I never really have had much of it anyway, so I'm not too worried. What I am worried about is how lacking my veggie intake is. I really want to be up to 7-10 servings per day, and I'm lucky if I'm getting 4. So it's what I 'm going to keep working on.

Snow day again today, but it's mostly due to the wind chill and the fact that the snow plows need a chance to catch up from yesterday's blowing stuff that made plowing nearly impossible. So we intend to get out of the house- I'm going to work out at the gym, and we're going to go grocery shopping. Plus I'll work. I had to cancel my classes yesterday, which was a big bummer for me (and I guess my members, too ;).

Breakfast was awesome this morning: I made an oat flour version of my famous pannokoeken, and it worked great!

Here's the recipe: (serves 1)
2 whole eggs, 2 egg whites
1 cup milk
1/4 cup oat flour (put a heaping 1/4 cup oats into a blender and press mince/grate for about 1 minute, and whallah! oat flour)
1/8 tsp salt

Place a small pan on med-high heat. Mix eggs, milk, and salt with a whisk until well mixed. Slowly stir in oat flour. Use a spray to lightly coat the pan, then pour in a small amount of the mixture (to your preferred thickness). Lift pan off burner if it starts to smoke, or cook too quickly. Flip when the top is slightly hardened. Repeat until mixture is gone. You'll need to continually stir the mixture before pouring it, as the flour tends to sink to the bottom.

Basically, they end up looking like crepes, but they're naturally sweet, so no maple syrup or sugar is needed. If you want a topping, frozen or fresh fruits work great.

Wednesday, January 6, 2010

A Little Something

Here's something I wrote for my bootcamp members earlier today and decided to share with you, too:

If you really want to jumpstart weight loss, following the foods sheet I gave you is absolutely critical (as is planning ahead and logging what you eat). Here's another option to kickstart the weight loss, but requires planning so you don't dive for the potato chips at first chance: challenge yourself to ONLY eat fish/meat, vegetables, and fruit with limited amounts of dairy and wheat. If your eating isn't very good to begin with, I suggest working your way up the continuum first, otherwise, you might find that you have a reaction very similar to a drug addiction when you start eating this way. Why? Because many of us actually ARE addicted! We're addicted to processed carbs, salt, caffeine, and/or all of the above. Going cold turkey works for many, as once the first three days are over, the cravings disappear and the energy levels soar. However, for some of us (myself included), cold turkey means that we last two days (or even only one) before the first junk that comes our way finds itself in the mouth. So, work towards it, but don't see it as an end-all-be-all!

Nutrition in order of priority:
1) Logging what you are eating
If you don't log what you eat, you'll never know how much you actually ARE eating. Most people underestimate their calories by 100-700 calories PER DAY. So write it down. It's especially important if you have a day where you felt your nutrition was less than stellar. Also, be honest. When you lie on the paper, you're only lying to your conscious brain. That's no good for you, and can only make you depressed. If you log what you eat, you are accountable. That's usually enough for a lot of people to stop and think about what they're actually putting in their mouth.

2) Planning what you will eat
If you plan ahead and write it down, you can go on autopilot. We all know how easy autopilot is, since we follow autopilot most of our days! Don't let analysis by paralysis happen. Just plan out what you would normally eat, then find two or more areas where you can "tweak" the nutrition up a notch. You already eat every day, so obviously there is a plan or routine you follow.

3) Eating more vegetables
Eating fruit is easy. While most of us don't eat enough of it, it's really the vegetables that are the major players in the game (and also the most ignored). Work toward getting more than 5 servings of vegetables per day. And yes, you really can eat more than one or two servings of vegetables in one meal, it's okay! I cannot reiterate the importance of these foods enough. Hungry? Reach for carrots, lettuce, spinach, celery, cucumbers, tomatoes, and more- they'll satisfy the appetite, add fiber and water to your diet, and give you a dose of nutrition that your body is actually looking for (your body isn't just looking for calories- it's looking for vitamins and minerals, too!).

4) Drink your water
Go ahead, drink it now. I'll wait. The more water you drink in a day, the better you will feel, I promise. Try not to gulp it all down at once- small portions is better. If you have a habit of drinking 20 oz once every two hours, your body doesn't use it as well as it does if you drink 4-6 oz every half hour. However, the important thing is to just get it in. Hydration equals higher energy, better workouts, more utilization of nutrients (food digests easier and better), and appetite depression (not as hungry! Yay!) Get a bare MINIMUM of 64 ounces (2 liters, or 8- 8 oz. glasses) per day, and shoot for an ideal 80-100 ounces.

5) Eat the fruit
Just because I put vegetables higher on the priority list does NOT mean I want you to ignore the powerful fruit. This stuff is nutrient-dense, full of fiber, good sugars (energy! and sweetness!), very portable (grab and go), and tastes wonderful. I want you to focus on vegetables because they tend to have more bulk for less calories, but fruit is the next best thing.

6) Eat protein
The bare MINIMUM of protein you should be eating a day is 65 grams (a 3 oz chicken breast is 21 grams). This minimum is set up for people who are sedentary, and you are not. Protein contains amino acids, which happen to be the building blocks of our muscles. You want muscle? Eat protein and lift weights (or do exercises similar to the ones we do in bootcamp). It's also a wonderful appetite suppressant, meaning if you eat protein, you'll eat fewer calories than you would if you ate carbohydrates. This is part of the reason why low-carb diets work. However, I advocate that you have your carbs in the form of veggies and fruit, so I don't advocate a low-carb diet. How much protein should you be eating? For women, I recommend approximately 90-125 grams per day. For men, I recommend 125-150 grams per day.

So, not only am I telling my clients this, but I'm following it myself (or at least working toward it). I'm definitely not perfect. I have yet to do #2. However, a couple hours after writing my first post yesterday, there was a mind shift that has left me much happier: I WANT to do this. I have accountability. I am pleased to be offering this opportunity to myself, and to others. So, today's choices weren't too difficult. I slogged through the snow, leaving my warm post at the coffee shop, to do my workout. I didn't choose the salad bar for lunch because I was cold, but I chose a food option with plenty of veggies and healthy nuts (cashew chicken with carrots, celery, water chestnuts) and steamed rice-and only ate half the rice portion. I did fall for the hot chocolate at the coffee shop, but since I don't drink coffee, that doesn't leave me much to purchase. I don't want to feel like a complete noob for using the Wi-Fi without supporting the business. Supper was great- we went to the pizza place, but both hubby and I got the taco salad rather than any pizza. I avoided the Doritos placed in said salad as much as possible. I believe I left an entire bag in that bowl! Today was an intentional high-calorie day, and I'm feeling pretty good!

Today's workout (I forgot the actual one in my car, so here's what came out on the spot):
30 seconds each exercise, 5 seconds transition between, 1 min rest between each circuit, 3x through total
DB Squats (20 lbs total, 10 lb ea)
Mountain Climbers
Split Squats Side 1
Split Squats Side 2
Jump Rope

Hardcore workout, honestly, and very ab-focused. I was still asking for breath 15 minutes later. Otherwise, I got lots of energy from it!

Actual food for the day:
Breakfast: 1 cup Life Cereal, 1/2 cup milk
Lunch: Cashew Chicken, rice, eggroll, fortune cookie
Snack: Hot Chocolate
Dinner: Taco Salad
Water: 2 liters

Still working on getting the veggie intake up, but it's about twice the amount I had yesterday, which is good.

Tuesday, January 5, 2010

Workout and Trailmix: Done

Ate the two servings of trailmix, one at 3:30 pm and the other at 7:00 pm. Eating it so late meant that I wasn't hungry for supper once I got home. Ah, well. It meant that I got an hour's worth of Wii Fit Plus in. I'm still just exploring the new features, so that was fun.

Otherwise, to bed with me! I'm exhausted.


Here's an odd thing:

As soon as I started to log my calories, and write down here on teh blog what I was eating, everything in my brain started to go sorta wonky. I'm not sure what it is, perhaps someone else can point it out to me! Last week, I was gung-ho but on track, with energy levels high up. This week, I am slogging through the workouts with barely any energy, I don't want to eat anything but there's also the huge temptation to just dive into food I didn't even give any thought to last week.

Three limiting factors:
-I'm currently fighting off a sinus thing
-I have yet to go grocery shopping
-I'm not sleeping as well as I'd like; waking up on and off during the night and a full 1/2 hour before my alarm goes off
-I'm also stressed out about it

Okay, so that's four, but it's laid out. Weird and wonky, my brain. It seems it WANTS to set up for failure.

I'm not going to let that happen. So, watch me as I quick grab my mid-afternoon snack of trail mix and grab another handful for 5:30. Supper will probably be peas and a baked potato with cheese and ham. Not terribly imaginative, but it's better than Taco Johns, which I will be driving past on my way home from teaching bootcamp.

Breakfast was oatmeal, mid-morning snack was missed, lunch was 2 baked potatoes with 1/2 cup cottage cheese and 2 oz of cheese. I was hungry. Workout was done last night, although I stopped 7/8's of the way through because I got a nasty sinus headache. Today's workout was accomplished this morning. I made it all the way through that, but not able to get in as many reps as I would have liked. I have a fun/active workout on the Wii scheduled for later tonight.

Well- off to teach!

Monday, January 4, 2010


It's a case of the Monday's for me. I'll write this post, then do my workout, as I haven't done it at any other point today.

I've felt rather unproductive, although I believe I must have accomplished some things. I logged my calorie intake from yesterday and found out that I may have only taken in 950 calories yesterday. Oops. It likely could have been more because I didn't have the nutrition stats for the Beef & Vegetable Stir Fry I had from my absolute favorite restaurant (which, lucky for me, is 4 hours away now). However, that would explain why I've been so hungry today.

Food: Oatmeal for breakfast, 3 eggs for mid-morning snack, pork ribs/broccoli/cauliflower/baked potato with cottage cheese for lunch, one chocolate truffle, a 1/4 cup trail mix, 1 cookie throughout the afternoon (yeah- I was hungry), then a piece of chicken breast and 1 slice of pizza for supper. Started out great, then degraded fairly quickly in my food choices. Issue? I was hungry, and I also hadn't planned the day beyond lunch. Hence, fallback foods. See how I set myself up for failure? So I'm calling myself out. I'm going grocery shopping tomorrow and stocking up on the good stuff, which I'm actually low on right now. And I'll finish out this week's meal plan pronto. As in tonight, before bed.

Which means I'd better get moving if I plan to do all this stuff in the next hour!

Sunday, January 3, 2010

Happy New Year!

How did it start?


Not perfect, but why do I always expect perfection from myself?

Welcome to the New Year, 2010 is here! And with it, my headlong dash into what I've been calling the "Looking Hot for 3o" campaign. I got a good start, ignored it completely for 3 days, then crawled back up today.

I did well today- oatmeal for breakfast, eggs for midmorning snack, meat/veggies/rice for lunch, cookie for snack, pork ribs w/ 2 tbs bbq sauce/veggies for supper. Now what I need to do is up that veggie intake by about double.

Tmrws plan: oatmeal for breakfast, eggs for midmorning snack, pork ribs/veggies/potato for lunch. I'll have to get midafternoon snack and supper to you later, because it's currently after 11 pm and I should have been in bed a half hour ago.