It seems I've come full circle. If you have been following this blog you know the last year has been a bit of a struggle for me. I hit a wall and felt quite lost. I was feeling very confined by the walls I had built myself with my diet and exercise regimen. It had reached what I felt to be an unhealthy level, and I craved normalcy, and balance. I couldn't continue the way I was living.
The last year was full of soul searching and reading and thinking and crying and whining and now I feel I have finally found a resolution of sorts.
So here I am back on the proverbial wagon. Working out, eating healthy and honestly feeling good. I'm in a happy place with my decision but getting here wasn't easy.
What I've learned and accepted about myself....
As hard as I try I cannot be happy with my body as it is. I honestly tried to fully immerse myself in the whole body positive movement,. I started following "plus size" models on Instagram instead of body builders, I read books and blogs on loving yourself and letting go of the idea of "perfect." And while all of this helped me find a little bit of comfort, it just didn't change years of messages to the contrary. I find that while I accept all body types and find so many bodies beautiful, the same acceptance I give others is simply not applying to me. Perhaps it is because the movement is still so slow to take hold, perhaps it is because there is a "type" of overweight that seems acceptable (curvy/hourglass with big boobs). Perhaps it simply too many years of society brainwashing me into believing that thin and airbrushed is the ideal. It's probably all of it, but it doesn't matter, the hard truth is I can't let it go, and I can't accept my body this way.
I am a control freak, I think deep down we all are in our own way. It's how I handle life, stress, uncertainty. While I cannot control most things, I can control what I eat which is part of my issue. When the world feels chaotic food is my go to remedy. I am an emotional eater. I attempted intuitive eating, but the truth is I was unprepared to allow my brain and body to guide me. I have screwed the system up so badly in the last 30 years that rewiring and learning to truly listen is one of the most difficult things I have ever done. It is literally like asking a 3 year old to control their emotions. They hardly have a grasp on their world much less their reaction to it. I'm sure with time and therapy or something I could eventually get my shit together, but honestly it's faster and easier to "parent" myself and give myself guidelines and rules. Plus it feeds into my need to control which makes me feel calmer, so that's a bonus. When I was trying to be intuitive I felt out of control and I was always anxious. My goal is to figure out how to have a little more balance and give within my guidelines so that I don't end up where I was a year ago.
When I eat well and workout I feel so much better! I started trying to lose the extra 15 lbs I gained about a month ago and the first week I dropped 5 lbs, but then gained back 3 the second week. Then I just plateaued. I was pissed . I felt immediate defeat and frustration and the old feelings of guilt and resentment started to return. But I sat down and really looked at the last 3 weeks, while I hadn't lost the weight I hoped, I felt so much better. I felt healthier, calmer, and happier. So I kept going. Christmas came and basically squashed my sugar craving (like when your parents found you smoking and made you smoke the whole pack till you were sick). I was relieved when it was over and I realized, this is what I want. I want to feel healthy and happy.
How will it be different this time?
I don't care much about the scale. I don't even want to know what I weigh. I am going for a feeling, I want to feel strong, healthy, happy, in control of my life and my body. I also want to feel my pants getting looser. I want to see changes in my body, tightening and toning.
I am not expecting miracles. I know what I'm capable of, and I know what it takes to get myself where I want to be. That means I am realistic about what I am willing to do and what I am not.
I am setting realistic boundaries for myself and I can tell I'm less obsessed this time around. While the last year may not have caused a complete 180 shift for me, it was a huge step in the right direction for my mental health and helped give me some clarity.
#1 What do I want?
I want to to be fit, I want to be strong, I want to be happier with my body, and I want to feel more control in my life. I want to feel the way I did when I could buy new clothes without wanting to cry. I want to be able to keep up with my fit friends and I want to look good!
#2 Why?
To feel less anxious and depressed. To feel sexy, and happier with my body. To regain control of my life. To not be embarrassed when I go to the doctor, to not cry in her office because I'm disappointed in myself. To set a good example for my daughter and to help her create healthy habits for her life.
#3 How?
I will work out 4-6 times a week, mixing it up so I change myself and don't get bored. I will follow a 90/10 rule. 90% of what goes into my body will be healthy and whole, and I will leave 10% for the rest. I will work on cutting my sugar cravings, and continue to try and find other ways to reduce stress instead of turning to food.
Motivate
Thursday, December 29, 2016
Monday, March 21, 2016
Finding Balance Part II
Finding balance, that's what we all strive for right? Balance between work and home, between kids and spouse, between starving and splurging, etc. I have this idea that balance has to be achievable when it comes to being fit and maintaining a healthy weight. I simply can't accept the that it has to be an either or situation. Moderation is key right?
But what about all the messages we see all the time? How can we rectify a balanced approach with the world telling us "Push past your comfort zone," "Don't quit," "Unless you puke, faint, or die, don't give up!" (My goodness that last one is pretty intense). If I listen to these voices I think I have to power through even if it's hurting, like legitimately hurting. I have to keep going even if I'm tired, even if I'm sick, even if I'm struggling to just keep my head above water.
The thing is we have to say no sometimes. Sometimes our bodies do need rest! Sometimes we do need to take it easy. Sometimes we have to stop a workout halfway through, sometimes we may not even start. And that is ok. There is a huge difference between consistently giving up on things you start, and saying "not today"," when you need to.
Being active should be a part of your life. We are not meant to be sedentary. These days we spend so much time sitting, that we need to make that time to be active. It's good for your heart, your lungs, your circulation, your mood. You need it, so do it. Take a walk, take a hike, ride your bike, go for a swim, run, ski, do yoga, anything, just get up and move.
Eating healthy foods is important too. I don't know about you but when I eat crap, I feel like crap. My body works so much better when I feed it good nutritious, foods. I literally get headaches, body aches, and congestion when I eat certain things, and I feel sleepy, anxious, and bloated. It's not fun!
So eating well, and being active make me feel good, and I want to feel good. That's the whole point of having balance, to feel good, to have less stress and to be happy.
For me being unbalanced is pushing to extremes. Depriving myself. Forcing myself into a mold that I don't fit into. It also means being completely and utterly lazy, eating foods that make me feel sick, and stuffing myself beyond my true limits.
The middle ground, the balanced area, is eating good foods, but being able to say yes to a small slice of cake, or a cookie. Being a able to have a beer with my friends. It means going for a run, hiking with my husband, waking up early to do yoga because it stars my day out right. Balance means listening to my body and treating it right.
Balance doesn't mean I quit, it's the opposite actually, it means I'm still trying, still listening, still improving myself each day. I still have goals. I am still working towards a goal, the goal is balance and believe it or not that is a hard goal! If moderation was an easy concept we would all be fit and healthy! Listening to my body is harder than counting calories, it's harder than measuring, it means I have to trust myself and really tune into my body. If I had been good at that I wouldn't be where I am. I never would have weighed 270 pounds.
I hope you can find balance in your life, whatever that means to you. And I hope you find peace in the process. I'm still working towards it optimistically.
But what about all the messages we see all the time? How can we rectify a balanced approach with the world telling us "Push past your comfort zone," "Don't quit," "Unless you puke, faint, or die, don't give up!" (My goodness that last one is pretty intense). If I listen to these voices I think I have to power through even if it's hurting, like legitimately hurting. I have to keep going even if I'm tired, even if I'm sick, even if I'm struggling to just keep my head above water.
The thing is we have to say no sometimes. Sometimes our bodies do need rest! Sometimes we do need to take it easy. Sometimes we have to stop a workout halfway through, sometimes we may not even start. And that is ok. There is a huge difference between consistently giving up on things you start, and saying "not today"," when you need to.
Being active should be a part of your life. We are not meant to be sedentary. These days we spend so much time sitting, that we need to make that time to be active. It's good for your heart, your lungs, your circulation, your mood. You need it, so do it. Take a walk, take a hike, ride your bike, go for a swim, run, ski, do yoga, anything, just get up and move.
Eating healthy foods is important too. I don't know about you but when I eat crap, I feel like crap. My body works so much better when I feed it good nutritious, foods. I literally get headaches, body aches, and congestion when I eat certain things, and I feel sleepy, anxious, and bloated. It's not fun!
So eating well, and being active make me feel good, and I want to feel good. That's the whole point of having balance, to feel good, to have less stress and to be happy.
For me being unbalanced is pushing to extremes. Depriving myself. Forcing myself into a mold that I don't fit into. It also means being completely and utterly lazy, eating foods that make me feel sick, and stuffing myself beyond my true limits.
The middle ground, the balanced area, is eating good foods, but being able to say yes to a small slice of cake, or a cookie. Being a able to have a beer with my friends. It means going for a run, hiking with my husband, waking up early to do yoga because it stars my day out right. Balance means listening to my body and treating it right.
Balance doesn't mean I quit, it's the opposite actually, it means I'm still trying, still listening, still improving myself each day. I still have goals. I am still working towards a goal, the goal is balance and believe it or not that is a hard goal! If moderation was an easy concept we would all be fit and healthy! Listening to my body is harder than counting calories, it's harder than measuring, it means I have to trust myself and really tune into my body. If I had been good at that I wouldn't be where I am. I never would have weighed 270 pounds.
I hope you can find balance in your life, whatever that means to you. And I hope you find peace in the process. I'm still working towards it optimistically.
Sunday, March 20, 2016
Looks aren't everything...
Today I watched a TED talk by model Cameron Russell. She talked about the questions people ask her as a model and opened up about her insecurities. One of her last statements really resonated with me "I am insecure, and I am insecure because I have to think about what I look like every day.... you just need to meet a group of models because they have the thinnest thighs, the skinniest hair, the coolest clothes, but they are the most physically insecure women, probably, on the planet."
It hit close to home, not because I am a model, because I am far from it, but it was the reality of her statement. When our lives are focused only on how we look we are bound to be insecure. When my life was focused on every bite and each workout, trying to push myself to have the "perfect" physique I was more anxious and unhappy than ever.
But I think the saddest part of her statement is that it isn't confined to models. Of course it is a models job to look good, but I would venture to say in our society it is considered all women's jobs to look good. We live in a very unforgiving society where our waist line is the measuring stick for our worth. This means no matter what we look like, we feel like we are not good enough. If those that fit the ideal beauty standards (models) are insecure what does that tell us?
The take away is, of course, that your appearance is a small part of who you are. And that if you don't find joy and happiness in life outside of that, no amount of weight loss, or makeup, or plastic surgery, etc. will make you happier.
It hit close to home, not because I am a model, because I am far from it, but it was the reality of her statement. When our lives are focused only on how we look we are bound to be insecure. When my life was focused on every bite and each workout, trying to push myself to have the "perfect" physique I was more anxious and unhappy than ever.
But I think the saddest part of her statement is that it isn't confined to models. Of course it is a models job to look good, but I would venture to say in our society it is considered all women's jobs to look good. We live in a very unforgiving society where our waist line is the measuring stick for our worth. This means no matter what we look like, we feel like we are not good enough. If those that fit the ideal beauty standards (models) are insecure what does that tell us?
The take away is, of course, that your appearance is a small part of who you are. And that if you don't find joy and happiness in life outside of that, no amount of weight loss, or makeup, or plastic surgery, etc. will make you happier.
Saturday, March 19, 2016
More reflection...
Throughout this Piyo challenge I have been reminded of a few truths I have learned in the last 3 years. I also learned that I still have a long way to go to reach my goals. I learned that the battle I am fighting is so much bigger than I imagined. Even after 3 years of avid workouts, and tracking my foods and changing my life, I am still fighting the same battles deep down that I have been fighting my whole life. And it's not me! It's society. It's the constant pressure and expectations
I feel from outside myself that have been internalized and I am having a hard time letting go of.
I feel from outside myself that have been internalized and I am having a hard time letting go of.
At this pointing my life I have shifted my focus, my goals have changed. Initially it was to lose weight, to be thin, to fit into a size 8, to weigh 150 pounds. It was very much about appearance. Throughout the process I lost weight, and gained strength and perspective. I am happier and healthier now and I want to stay that way, but my "why" is changing. That transition from the "be thin and sexy" why to a new "why" has been a tough transition.
In my attempt to see the changes I want in the mirror I felt I lost myself. I reached a point where what I was seeing became distorted and blurred. The only other time in my life I felt that way was when I was 17 and I was struggling with an eating disorder. I couldn't see myself. I looked in the mirror and saw a person who was not good enough. Not perfect enough, not thin enough. As a result I have literally no memory of that person. It was as if I wasn't even there. I see pictures and I think, who was that girl? Was that really me? I don't remember her, because I literally did not see that person looking back at me. That is a dangerous place to be. And that is the same sensation I get thinking back to 18 months ago when I was obsessing, and counting, and working out religiously. That was why I stopped. I saw the chaos, and decided to end it.
So here I am, slightly heavier, a little softer, a bit more relaxed, but not necessarily happier. I hoped I would find that happiness I was losing in my obsession, but the truth is the unhappiness has simply shifted. Instead of being unhappy because I feel deprived and stuck in rigidity, I am unhappy because I feel I have let myself go, and my body is not good enough.
The battle I'm really facing isn't the extra padding, it isn't the extra pounds. The real battle is loving and accepting my body for what it is, and what it can do. As girls we have been raised to believe our appearance is the most important part of who we are. It is what is used to measure our value. We are surrounded by images of "perfection." Our innocent and impressionable minds are molded by a society that had determined the only women of value are those that resemble a Victoria's Secret model. So we starve, and we workout, and we attempt to shrink ourselves to fit that mold. This message is so powerful and so forceful that it is drowning us. With the recent push of the body positive movement we are seeing a shift, but it's still superficial. Even as we learn to accept and appreciate the new message that "all shapes and sizes are beautiful," I think we still believe this message does not apply to us personally. We still desire to be what we have been told we need to be our whole lives. Thin.
Every day I have to fight the urge to shame myself, to accept what I see in the mirror and to remember that I am not a body. I have a body, but I am not that body. I am my mind, my personality, my dreams my goals, my achievements. I am so much more than a pants size or a number on the scale. I am more than stretch marks, or fat rolls.
I am on a mission to be healthy, to feel good, to be strong, and to love my body of what it is. I want to be active, I want to be fit. I like how I feel when I eat right, and when I am active. So I want to continue those things. So why I am I doing this? To be happy. I just want to be happy. I just want to look in the mirror and say "You are enough."
I am working on my relationship with food. For me that means listening to my body. For years I counted and measured, and in some ways it did help me to recognize cravings, and when my body was full, and what foods made me feel good. But I don't want a life of measuring cups, diet apps, and scales. I want an effortless life, where what I eat and how much I eat is dictated by my body. I really believe it should not be as complex as we make it. Our bodies know, and the reason we are struggling with weight, is because we are not listening to it. I know that is definitely the case for me.
The struggle is real! It is hard to listen. It is difficult to stop overriding your mind and break years of bad habits. It is difficult to face emotional eating, and it is difficult to make new habits, but I want it. Why? Because I want to be happy.
I encourage you to think about your "Why." To really assess where you are, and why you are there. Think about what you want, and why you want it. Are you happy? Are you enjoying your life? If not, why? I also encourage you to listen to your body. If it doesn't feel right, whatever "it" is, stop doing it. You have one life. Just one. Make sure you are happy.
Monday, March 14, 2016
Reflecting
This has been a crazy week at work. Ended yesterday at 3:00 with 60 hours. So happy to have things slow down at work. I'm still tired and trying to catch up, taking a day off today to just breath.
I've been reflecting on things. The stress of work the last two week lead to a lot of eating/drinking things that are not good for me. Of course those things made me feel worse, but somehow I had myself convinced they were going to make me feel better... our brains are pretty interesting, the habits we have cultivated for ourselves are powerful. I have myself convinced that "comfort foods" will ease the stress when in reality they make me more tired and stress my body out more! But I somehow operate in direct opposition to what I know is good for me.
I know I am not speaking for myself alone when I say the relationship we have with for is often our biggest obstacle when we are trying to be healthy and/or lose weight. In a conversation with my husband I theorized that part of my issue is that I go fast and hard into an eating plan and I end up feeling deprived. Then I slide into old habits and start eating those foods I have deemed as "evil" or unacceptable, and I feel bad, both emotionally and physically, because I start to over indulge. Then I 180 right back into my health mode and it starts all over again. The cycle has been playing out like this for about a year now.
I am desperately trying to find some balance, and really figure out where I want to be. It's such a challenge. The body I want, and the eating habits I want to have aren't compatible, so it's been difficult to find stability and consistency.
What I do know is that deprivation doesn't work. If I feel deprived at some point I'm going to fall off the wagon. Overindulging doesn't work. I feel sick and sluggish and I gain weight of course. I want to be strong, I want to be fit. I want to run, hike, bike, and do burpees with ease. I want to feel strong, I want to feel like a woman warrior!
What I really want is for the guilt associated with food to end. I want to find that healthy balance we are all searching for. I never imagined the journey would be so long, and ongoing. I really thought after a certain amount of time I would simply be a new person, with new habits and I would just feel differently. And I do to some extent, but it's not the total transformation I expected. The journey continues as I change and grow, and life changes. Adapting to new situations, and the curve balls life throws you affects the journey. I think the key is to love yourself and be gentle with yourself. Accept where you are and work towards what you want remembering that you are doing your best, and life can be hard. Be happy! Smile, enjoy your life. In the end I highly doubt any of us will look back and wish we'd fit into that size 5. I think we will look back and wish we'd had fun, wish we'd been present, wish we'd taken risks, and enjoyed the journey.
I've been reflecting on things. The stress of work the last two week lead to a lot of eating/drinking things that are not good for me. Of course those things made me feel worse, but somehow I had myself convinced they were going to make me feel better... our brains are pretty interesting, the habits we have cultivated for ourselves are powerful. I have myself convinced that "comfort foods" will ease the stress when in reality they make me more tired and stress my body out more! But I somehow operate in direct opposition to what I know is good for me.
I know I am not speaking for myself alone when I say the relationship we have with for is often our biggest obstacle when we are trying to be healthy and/or lose weight. In a conversation with my husband I theorized that part of my issue is that I go fast and hard into an eating plan and I end up feeling deprived. Then I slide into old habits and start eating those foods I have deemed as "evil" or unacceptable, and I feel bad, both emotionally and physically, because I start to over indulge. Then I 180 right back into my health mode and it starts all over again. The cycle has been playing out like this for about a year now.
I am desperately trying to find some balance, and really figure out where I want to be. It's such a challenge. The body I want, and the eating habits I want to have aren't compatible, so it's been difficult to find stability and consistency.
What I do know is that deprivation doesn't work. If I feel deprived at some point I'm going to fall off the wagon. Overindulging doesn't work. I feel sick and sluggish and I gain weight of course. I want to be strong, I want to be fit. I want to run, hike, bike, and do burpees with ease. I want to feel strong, I want to feel like a woman warrior!
What I really want is for the guilt associated with food to end. I want to find that healthy balance we are all searching for. I never imagined the journey would be so long, and ongoing. I really thought after a certain amount of time I would simply be a new person, with new habits and I would just feel differently. And I do to some extent, but it's not the total transformation I expected. The journey continues as I change and grow, and life changes. Adapting to new situations, and the curve balls life throws you affects the journey. I think the key is to love yourself and be gentle with yourself. Accept where you are and work towards what you want remembering that you are doing your best, and life can be hard. Be happy! Smile, enjoy your life. In the end I highly doubt any of us will look back and wish we'd fit into that size 5. I think we will look back and wish we'd had fun, wish we'd been present, wish we'd taken risks, and enjoyed the journey.
Sunday, February 14, 2016
Treats!
Like I have mentioned previously I am a big fan of sweets, and I love baking so I am always looking for new recipes that will let me have my desserts and not kill my weight loss efforts. Below is a list of my favorites!
Subs:
Use 1 TBS of PB2 instead of peanut butter
Use low fat Vanilla Greek Yogurt instead of plain yogurt
Use 1 TBS of chocolate protein powder instead of cocoa
Skip the Truvia, it's not needed
333 calories, 22 grams of protein
I like to make this a protein packed treat, hence the greek yogurt and protein powder.
I skipped the nutmeg... not my favorite spice
No subs needed
118 calories per cookie
As you can see, I am a big peanut butter chocolate fan :)
Sugar free pudding
Sometimes I add a tablespoon of chocolate chips :)
Otter pops
Old school sweet treat, 4grams of sugar and only 15 calories!
Banana or Apple with peanut butter and chocolate chips and nuts
Love this one!!
Saturday, February 13, 2016
Finding Balance
Today was my anniversary. I told my husband to plan something fun. Remembering that i was dying for a hot dog a few weeks ago he found a gourmet hot dog place in Denver to take me too. It was amazing! I even got a side of fried mac n cheese which i have always wanted to try. then we seen t3 hours wandering around the zoo and opted for some soft serve ice cream. On the way home we stopped to get King Soopers famous chocolate covered strawberries because tomorrow is Valentines and that's the only time they have them.
Why am I telling you this? Because clearly I didn't stick to the eating plan that comes with this 60 day challenge. But I'm not sorry.
Three years ago I started this journey and for two and half years I tracked every bite of food I ate. I missed out on lots of fun things because I was always obsessing over how many calories I consumed. I realized it was getting out of control. It was unhealthy, I was unhappy. I felt like I was trapped in a box I built myself. I hit a breaking point and I couldn't keep counting. I had to just live. At first it was difficult to really let go and not worry about food. But slowly I began to relax and I was able to just exist. I gained little weight back, but I didn't care, I needed to just be. I needed to reassess and find out what I really wanted and how I wanted to live my life.
I wanted to be thin and have the six pack I always dreamed of, but I didn't want to go back to where I had been. I wanted to enjoy food, not dread meal times. I wanted to have a beer with a friend, and not be worrying about how much of a workout I would need to do to work it off later. After lots of thinking and analyzing I have finally come to the conclusion that I can't live my life in a constant attempt to have the "perfect body." If I can't have my dream body and still enjoy my life then I don't want that body.
Today I ate what I wanted and I enjoyed the moment. I enjoyed my life! I didn't worry or count, and I didn't care. I just had fun with the man I love. I don't feel guilt for that deep fried cheesy goodness, I feel balanced. Tonight I will do my normal workout and tomorrow I will go right back to eating super healthy. Finding balance was hard road for me, and it looks different for everyone. I still push myself, I still workout even when I'm tired. I still choose to eat healthy 95% of the time. I like who I feel when I do, and I like who I am when I feel healthy, and that's what I am working for now.
I'm sharing this because I think it's important for us all to find that balance. Push yourself outside of your comfort zone, work for what you want. Be healthy, be active, but don't obsess, don't take it to extremes. If you find yourself becoming unhappy and missing out on life step back and think about what's most important. You have one life, just one. Don't miss it obsessing over the "perfect body." You are perfect just the way you are. Strive for health, strive for a, happier, healthier you.
Why am I telling you this? Because clearly I didn't stick to the eating plan that comes with this 60 day challenge. But I'm not sorry.
Three years ago I started this journey and for two and half years I tracked every bite of food I ate. I missed out on lots of fun things because I was always obsessing over how many calories I consumed. I realized it was getting out of control. It was unhealthy, I was unhappy. I felt like I was trapped in a box I built myself. I hit a breaking point and I couldn't keep counting. I had to just live. At first it was difficult to really let go and not worry about food. But slowly I began to relax and I was able to just exist. I gained little weight back, but I didn't care, I needed to just be. I needed to reassess and find out what I really wanted and how I wanted to live my life.
I wanted to be thin and have the six pack I always dreamed of, but I didn't want to go back to where I had been. I wanted to enjoy food, not dread meal times. I wanted to have a beer with a friend, and not be worrying about how much of a workout I would need to do to work it off later. After lots of thinking and analyzing I have finally come to the conclusion that I can't live my life in a constant attempt to have the "perfect body." If I can't have my dream body and still enjoy my life then I don't want that body.
Today I ate what I wanted and I enjoyed the moment. I enjoyed my life! I didn't worry or count, and I didn't care. I just had fun with the man I love. I don't feel guilt for that deep fried cheesy goodness, I feel balanced. Tonight I will do my normal workout and tomorrow I will go right back to eating super healthy. Finding balance was hard road for me, and it looks different for everyone. I still push myself, I still workout even when I'm tired. I still choose to eat healthy 95% of the time. I like who I feel when I do, and I like who I am when I feel healthy, and that's what I am working for now.
I'm sharing this because I think it's important for us all to find that balance. Push yourself outside of your comfort zone, work for what you want. Be healthy, be active, but don't obsess, don't take it to extremes. If you find yourself becoming unhappy and missing out on life step back and think about what's most important. You have one life, just one. Don't miss it obsessing over the "perfect body." You are perfect just the way you are. Strive for health, strive for a, happier, healthier you.
Tuesday, February 9, 2016
Foods you will ALWAYS find in my house
A few items that are always in my arsenal...
Lowfat Vanilla Greek Yogurt- I use this for everything! It's a great guilt free treat and it's an awesome baking alternative to oil or butter, and can be used to make overnight oats. Love it!
Egg Whites- I keep these on hand in case I want to bulk up my breakfast without adding too many additional calories. I always opt for whole eggs, but might add in few egg white as well. Again, great sub for baking.
Unsweetened Almond Milk- This is a very low cal option, that feels like a creamier step above water. I use this in my protein shakes, and again for baking and overnight oats!
Avocado- I literally buy like 8 of these each time we go to the store. I use it in place of mayonnaise, and salad dressings.
Tuna- This is a protein packed super food low in calories. We buy several mini cans every week. I usually eat at least 2 servings of tuna each week.
La Croix, sparkling water- I love these because I feel like I'm getting a fizzy drink treat but zero calories and zero guilt. No sugar, no weird stuff, just yummy sparkly water.
Dave's Killer Bread (small loaf)- This bread is packed with grains and delicious. I have it most morning's with my breakfast. One slice is just 70 calories.
Protein Powder- I always have chocolate and vanilla protein powder on hand at my house. I use it in baking, and in treats. I am a big protein advocate so I pack it into anything I can!
Apples- I eat an apple almost every day. It's a great sweet treat when I start to feel hungry. I grab an apple and then think about what my body really needs instead of opting for crappy food.
PB2- I love peanut butter, and this dry mix is awesome because it's like 1/4 of the calories of the already made stuff and you can put it in everything!
Lowfat Vanilla Greek Yogurt- I use this for everything! It's a great guilt free treat and it's an awesome baking alternative to oil or butter, and can be used to make overnight oats. Love it!
Egg Whites- I keep these on hand in case I want to bulk up my breakfast without adding too many additional calories. I always opt for whole eggs, but might add in few egg white as well. Again, great sub for baking.
Unsweetened Almond Milk- This is a very low cal option, that feels like a creamier step above water. I use this in my protein shakes, and again for baking and overnight oats!
Avocado- I literally buy like 8 of these each time we go to the store. I use it in place of mayonnaise, and salad dressings.
Tuna- This is a protein packed super food low in calories. We buy several mini cans every week. I usually eat at least 2 servings of tuna each week.
La Croix, sparkling water- I love these because I feel like I'm getting a fizzy drink treat but zero calories and zero guilt. No sugar, no weird stuff, just yummy sparkly water.
Dave's Killer Bread (small loaf)- This bread is packed with grains and delicious. I have it most morning's with my breakfast. One slice is just 70 calories.
Protein Powder- I always have chocolate and vanilla protein powder on hand at my house. I use it in baking, and in treats. I am a big protein advocate so I pack it into anything I can!
Apples- I eat an apple almost every day. It's a great sweet treat when I start to feel hungry. I grab an apple and then think about what my body really needs instead of opting for crappy food.
PB2- I love peanut butter, and this dry mix is awesome because it's like 1/4 of the calories of the already made stuff and you can put it in everything!
Sunday, February 7, 2016
This week's menu
The most important part of any weight loss program is your diet. If you aren't on point with your food, you will not see results! Plan for success, by planning your meals. It seriously makes everything so much easier!
Here is what we are having for dinner this week.
Mexican salad with grilled chicken
Here is what we are having for dinner this week.
Mexican salad with grilled chicken
Sausage, squash bowl
Tilapia with quinoa and green beans
Shrimp scampi with zucchini noodles
Saturday, February 6, 2016
Because I want you to succeed....
I started this journey in May of 2013. I changed my diet, and got active, like super active, and in 4 short months I shed 30 pounds. For about a year and half I tried hard to keep losing, to define my body and get that six pack I always dreamed of. But it proved to be much more difficult than I initially imagined. So about a year ago I let go of the obsession and decided I just wanted to maintain, and for the most part I have! There is a good 10 lbs that comes and goes, but I still wear the same pants so I call that a maintenance victory.
In the last 3 years I have spent and insane amount of time studying, researching, pouring over articles, and blog posts, and books searching for information on nutrition. There is so much conflicting information out there, and it is difficult to figure out what you should be doing. There are diets that are low carb, no carb, gluten free, vegan, dairy free, and the list goes on and on. They all promise if you just follow THIS you will see the results you want. But how on earth are you supposed to figure out which one is right?
In 2014 I was at a standstill with my weight loss. I couldn't figure out why. That was when I met a friend who was doing something called the 21 Day Fix. I was immediately intrigued because it came with an eating plan that made it super simple to see what size portion you needed and how much you needed every day. It seemed like the answer I was looking for. All I wanted was a silver bullet answer, something to just tell me in layman's terms what I was supposed to eat! I attempted it for 1 week, and then gave up. I was starving following the plan and I felt like it just couldn't possibly be the answer I was looking for. Surely I wasn't supposed to be so hungry all the time.
So I did more reading, more research, and found so many resources that were in direct opposition to the eating plans that come with most "get thin quick" plans. I love Beach Body workouts, but you must keep in mind when doing them that the eating plans are meant to be used to lose weight quick. They are not meant to be sustained over long periods of time. The Beach Body programs do work. If you follow it you will see results. If you need a jump start they are a great way to get yourself going. BUT if you are looking to make changes long term, do not rely on these programs solely. Quick fixes are not sustainable over time, especially if you are not a personal trainer, or a fitness model. You can see more about my feelings on restrictive eating programs here . The programs are a great guide. They are great way to retrain your brain and change your eating habits, but you have to figure out how to keep those changes going once the program ends.
When you begin a Beach Body program you must think about where you are. If you are someone who regularly consumes over 2300 calories a day and you suddenly cut that down to 1500 a day and add in intense exercise you are setting yourself up for failure. You will be tired and hungry and could potentially screw up your metabolism ( Read more on this here , here , and here ).
I found a great book "Strong is the New Skinny" about a year ago and I started following their eating plan which allowed me to eat 1800-1900 calories a day 3 days a week, and every 4th day I upped it to 2300. I followed this for over a month with no variations, I was consistent and I lost weight! My body started to change. I saw definition, and I saw results, and I wasn't hungry. I didn't have to starve. I was finally feeding my body enough that it could work efficiently and make the changes I wanted (read about more on that here) . If you want to see more about this plan and the calculation I used click here . Or buy the book, it is great!
This last year my journey has been about finding out what my goals really are, what is really sustainable for me, and what is realistic. A little advice on what I have learned...
These bodies, are A LOT of HARD work, all the time. These people live fitness. They always think about what they eat. Their life is their body.
And that's ok, but that is not me. And it's probably not you either. Chances are you need to find a way to make health and fitness a part of your life, but maybe not your entire existence. I am guessing you want to lose weight and feel good about yourself. You want to make changes, but you still want to live and have cake and wine sometimes.
As much as I would love to be fitness or swim suit model, I just don't have the energy or time to devote. Now that I know what it takes, I realize that is not how I want to live my life. I want to be healthy, happy, confident, and feel good. But I also want to enjoy a burger with my husband, eat cake on my birthday and get a beer with my friends. I want to live a life of balance. Back in August of 2014 I was the smallest I had been in years, my waist (measured just under my belly button, the widest section) was 33 inches today it is 39 inches. Would I like to go back to that smaller midsection, heck yes! But that wasn't a sustainable life for me.
I want you to challenge you to think about what you really want, and what you can really achieve while still living a life you enjoy.
In the last 3 years I have spent and insane amount of time studying, researching, pouring over articles, and blog posts, and books searching for information on nutrition. There is so much conflicting information out there, and it is difficult to figure out what you should be doing. There are diets that are low carb, no carb, gluten free, vegan, dairy free, and the list goes on and on. They all promise if you just follow THIS you will see the results you want. But how on earth are you supposed to figure out which one is right?
In 2014 I was at a standstill with my weight loss. I couldn't figure out why. That was when I met a friend who was doing something called the 21 Day Fix. I was immediately intrigued because it came with an eating plan that made it super simple to see what size portion you needed and how much you needed every day. It seemed like the answer I was looking for. All I wanted was a silver bullet answer, something to just tell me in layman's terms what I was supposed to eat! I attempted it for 1 week, and then gave up. I was starving following the plan and I felt like it just couldn't possibly be the answer I was looking for. Surely I wasn't supposed to be so hungry all the time.
So I did more reading, more research, and found so many resources that were in direct opposition to the eating plans that come with most "get thin quick" plans. I love Beach Body workouts, but you must keep in mind when doing them that the eating plans are meant to be used to lose weight quick. They are not meant to be sustained over long periods of time. The Beach Body programs do work. If you follow it you will see results. If you need a jump start they are a great way to get yourself going. BUT if you are looking to make changes long term, do not rely on these programs solely. Quick fixes are not sustainable over time, especially if you are not a personal trainer, or a fitness model. You can see more about my feelings on restrictive eating programs here . The programs are a great guide. They are great way to retrain your brain and change your eating habits, but you have to figure out how to keep those changes going once the program ends.
When you begin a Beach Body program you must think about where you are. If you are someone who regularly consumes over 2300 calories a day and you suddenly cut that down to 1500 a day and add in intense exercise you are setting yourself up for failure. You will be tired and hungry and could potentially screw up your metabolism ( Read more on this here , here , and here ).
I found a great book "Strong is the New Skinny" about a year ago and I started following their eating plan which allowed me to eat 1800-1900 calories a day 3 days a week, and every 4th day I upped it to 2300. I followed this for over a month with no variations, I was consistent and I lost weight! My body started to change. I saw definition, and I saw results, and I wasn't hungry. I didn't have to starve. I was finally feeding my body enough that it could work efficiently and make the changes I wanted (read about more on that here) . If you want to see more about this plan and the calculation I used click here . Or buy the book, it is great!
This last year my journey has been about finding out what my goals really are, what is really sustainable for me, and what is realistic. A little advice on what I have learned...
These bodies, are A LOT of HARD work, all the time. These people live fitness. They always think about what they eat. Their life is their body.
And that's ok, but that is not me. And it's probably not you either. Chances are you need to find a way to make health and fitness a part of your life, but maybe not your entire existence. I am guessing you want to lose weight and feel good about yourself. You want to make changes, but you still want to live and have cake and wine sometimes.
As much as I would love to be fitness or swim suit model, I just don't have the energy or time to devote. Now that I know what it takes, I realize that is not how I want to live my life. I want to be healthy, happy, confident, and feel good. But I also want to enjoy a burger with my husband, eat cake on my birthday and get a beer with my friends. I want to live a life of balance. Back in August of 2014 I was the smallest I had been in years, my waist (measured just under my belly button, the widest section) was 33 inches today it is 39 inches. Would I like to go back to that smaller midsection, heck yes! But that wasn't a sustainable life for me.
I want you to challenge you to think about what you really want, and what you can really achieve while still living a life you enjoy.
A New Challenge
I took a hiatus from the blog for a while. I started a new job, I was swamped and exhausted and just needed some time to reassess things.
But I'm back and excited to start something new! I have partnered up with a dear friend of mine to help her build her Beach Body empire. I am not a Beach Body coach, but I am working as her "assistant" to run challenges and spread the word about the awesome effects of beach body workouts. I love it because it helps keep me motivated and accountable and I get to do my favorite thing, motivate and inspire others!
Monday we start a Piyo Challenge. For those of you who don't know what Piyo is here is a quick breakdown.
Piyo is a mix of Pilates (Pi) and Yoga (yo). It is a low impact way to help shape and define your body. The program is great for anyone with an injury, or anyone who is just getting into fitness. It can also be a great way to define after an extended period of weight loss.
But I'm back and excited to start something new! I have partnered up with a dear friend of mine to help her build her Beach Body empire. I am not a Beach Body coach, but I am working as her "assistant" to run challenges and spread the word about the awesome effects of beach body workouts. I love it because it helps keep me motivated and accountable and I get to do my favorite thing, motivate and inspire others!
Monday we start a Piyo Challenge. For those of you who don't know what Piyo is here is a quick breakdown.
Piyo is a mix of Pilates (Pi) and Yoga (yo). It is a low impact way to help shape and define your body. The program is great for anyone with an injury, or anyone who is just getting into fitness. It can also be a great way to define after an extended period of weight loss.
Your program includes the workouts, the eating guide, and a measuring tape to help you keep track of your progress. You can purchase the pack here this link is the challenge pack that also includes Shakeology which is a big part of the Beach Body approach. I personally don't drink it because I'm always on a budget and I feel like my basic muscle milk is sufficient (I don't drink lots of protein shakes at all because I prefer eating food) but you may find you love it! Try it and find out.
If you want to join us for the challenge there is still time. You can order the pack through Beach Body on demand and stream it all straight through you TV. No waiting on shipping.
If you want to join our challenge comment on the post and I will reach out!
Wednesday, August 12, 2015
Awesome Blog Find- Recipes
I am a huge fan of sweets and anything related to dessert. I am always looking for a new recipe to add sweets back into my life without being unhealthy or sabotaging my weight loss efforts. I found this amazing cookie recipe last night on Amy's Healthy Baking blog. I started looking through the rest of the blog and its pretty amazing for a foodie trying to be healthy like me. Check it out!
Tuesday, August 11, 2015
Daily Inspiration
I have always wanted to be strong. Maybe not always physically, but emotionally, mentally. One thing I have found is that becoming physically strong, being fit, being healthy, making it happen, requires mental and emotional strength as well.
Overcoming challenges in life is what helps us to become stronger. Challenges force us to face things that are hard head on, and deal with them. Your weight loss efforts are a challenge. They challenge you both physically and mentally. So many times we are able to overcome the physical challenge, but it is the mental one that drags us down.
Losing weight and getting the body you always wanted means resisting the urge to eat things you know you shouldn't. It also means facing some demons. Believe me, I have quite a few of my own regarding my body image and my emotional addiction to foods. When you have to say no to the foods you used to use to self medicate stress, anxiety, depression, exhaustion, you have to find other ways to handle them. That means coming face to face with some pretty challenging things. But facing them, addressing them, and working through them are what ultimately make you stronger. You can do this.... you can do this.
Overcoming challenges in life is what helps us to become stronger. Challenges force us to face things that are hard head on, and deal with them. Your weight loss efforts are a challenge. They challenge you both physically and mentally. So many times we are able to overcome the physical challenge, but it is the mental one that drags us down.
Losing weight and getting the body you always wanted means resisting the urge to eat things you know you shouldn't. It also means facing some demons. Believe me, I have quite a few of my own regarding my body image and my emotional addiction to foods. When you have to say no to the foods you used to use to self medicate stress, anxiety, depression, exhaustion, you have to find other ways to handle them. That means coming face to face with some pretty challenging things. But facing them, addressing them, and working through them are what ultimately make you stronger. You can do this.... you can do this.
Monday, August 10, 2015
Weighing In
Yikes!! It's amazing what a year can do, especially if you stop trying. Last August around this time I was much smaller...
Today's measurements were quite disheartening
08/10/15
Weight 172.4
Waist 37"
Hips: 41.5"
Bust: 40"
Thigh: 23"
Calf: 16"
Arm: 13"
Basically I gained back a whole inch all over.. and 3 in my waist! Ugh
But this why I am starting over. This is why I am re motivated. This also shows I can do this! I can make this happen. I can make these changes, all I have to do is do it!
07/23/14
Weight 167
Waist: 36"
Hips: 40.5"
Bust: 40.5"
Arm: 12"
Thigh: 22"
Calf: 15.5"
08/20/14
Weight 165.8
Waist: 34"
Hips: 40"
Bust: 38.5"
08/10/15
Weight 172.4
Waist 37"
Hips: 41.5"
Bust: 40"
Thigh: 23"
Calf: 16"
Arm: 13"
Basically I gained back a whole inch all over.. and 3 in my waist! Ugh
But this why I am starting over. This is why I am re motivated. This also shows I can do this! I can make this happen. I can make these changes, all I have to do is do it!
If you are tired of starting over....
One of Autumn Calabrese's favorite things to say is... "If you are tired of starting over, stop giving up." Truer words were never spoken. However the advice is much harder to follow than one might imagine. In my journey over the past 2 1/2 years I have pretty much continued to keep gong, but i hit a slump, and I got tired and I got lazy, and unmotivated and I gave up for while. But here I am again, starting over.
The important thing really is not whether or not you give up, it's whether or not you start again. We all get busy, we all get tired, and unmotivated. It's hard to keep that kind of steam going forever.
The important thing really is not whether or not you give up, it's whether or not you start again. We all get busy, we all get tired, and unmotivated. It's hard to keep that kind of steam going forever.
Wednesday, July 15, 2015
The 5 steps in the cupcake grieving process
I recently let myself really go. I gained back 8 lbs. I was the heaviest I had been in 3 years so I turned my shit around and got my butt back in gear. I noticed right away a pattern that I have gone through each time I really recommit to this fitness thing.
The first step is always anger. I am angry that I have to give up foods I have been scarfing down for weeks. I am angry that food even has calories, angry I have to work at this, angry I wasn't born naturally thin, angry I even have to care at all what I look like. The anger comes and goes for a while. This anger is accompanied by stress. It is difficult to determine if the stress is a symptom or simply something I already experience, and am now suddenly more aware of since I can't eat it away. My theory is that it is a combination of both. Tracking and counting and obsessing over my diet and fitness level is stressful! I am also a stress eater, so the stress in my life becomes so apparent when I stop self medicating with food.
The next step is rationalization. I begin to rationalize the idea of giving up. I come up with a million reasons why this whole thing is silly, and how it really isn't worth my sanity. If I died tomorrow would I think, " Wow I am so glad I spent all that time stressing and obsessing over my weight so I didn't die fat! Or would I think, "Damn it I should have eaten those cupcakes! I will never get to taste a cupcake ever again."
Then I examine. I start to determine the cause of all of my issues with food, and societies issues with food and weight. I theorize and conceptualize. I have deep lengthy conversations about how screwed up society has made us all with my husband, my friends, anyone who will listen really.
This is followed by a long period of complacency where I simply follow my plan with robotic surrender. I refuse foods, and activities that involve the possibility of over indulging.
It is hard to determine where I find the most happiness really. I enjoy being fit. I feel good when I work out regularly. I feel good when I eat good food. But I also love delicious food that is bad for me. I like being able to just relax and have a beer or a slice of pizza. I don't enjoy watching my ass grow or my legs turn into cellulite sticks. I don't enjoy seeing my pants get tighter. Initially losing weight and reaching my goals made me very happy, but these days it feels like a chore. I dread it. I am getting to a point where I literally hate every second of it.
And you know what I hate most? When people say "It's not a diet. It's a life style change." As I said to a friend the other day, it is a diet! It is a type of diet. Your diet consists of the food you eat. You could have a diet of wine and krispie kreme donuts. Or you could have a healthy diet. Either way this is a diet. I personally would prefer the donut diet.
I was hoping that I could change my mind. Change my views. Alter the way my brain felt about food. I worked hard for 3 years trying to change my thinking, and I have succeeded in that a bit. I am more educated about my health. I know exactly what I need to do, and what is good and what is bad. But even after 3 years I have not succeeded in changing my mind about pizza, or cake, or burgers, or fries. So this is it. This is the struggle. Forever. Every day, day in and day out. My whole life is simply going to consist of fighting the urge to eat what I want.
I also have not succeeded in convincing myself that I am doing this for my health. Sorry. I just don't care. I am doing this for one reason- to be skinny. I am doing all of this to be attractive. End of story.
I would love to leave you with some inspiring words, but I don't have any today. If you can relate to this post, then I feel I have at least succeeded in being real.
The first step is always anger. I am angry that I have to give up foods I have been scarfing down for weeks. I am angry that food even has calories, angry I have to work at this, angry I wasn't born naturally thin, angry I even have to care at all what I look like. The anger comes and goes for a while. This anger is accompanied by stress. It is difficult to determine if the stress is a symptom or simply something I already experience, and am now suddenly more aware of since I can't eat it away. My theory is that it is a combination of both. Tracking and counting and obsessing over my diet and fitness level is stressful! I am also a stress eater, so the stress in my life becomes so apparent when I stop self medicating with food.
The next step is rationalization. I begin to rationalize the idea of giving up. I come up with a million reasons why this whole thing is silly, and how it really isn't worth my sanity. If I died tomorrow would I think, " Wow I am so glad I spent all that time stressing and obsessing over my weight so I didn't die fat! Or would I think, "Damn it I should have eaten those cupcakes! I will never get to taste a cupcake ever again."
Then I examine. I start to determine the cause of all of my issues with food, and societies issues with food and weight. I theorize and conceptualize. I have deep lengthy conversations about how screwed up society has made us all with my husband, my friends, anyone who will listen really.
This is followed by a long period of complacency where I simply follow my plan with robotic surrender. I refuse foods, and activities that involve the possibility of over indulging.
It is hard to determine where I find the most happiness really. I enjoy being fit. I feel good when I work out regularly. I feel good when I eat good food. But I also love delicious food that is bad for me. I like being able to just relax and have a beer or a slice of pizza. I don't enjoy watching my ass grow or my legs turn into cellulite sticks. I don't enjoy seeing my pants get tighter. Initially losing weight and reaching my goals made me very happy, but these days it feels like a chore. I dread it. I am getting to a point where I literally hate every second of it.
And you know what I hate most? When people say "It's not a diet. It's a life style change." As I said to a friend the other day, it is a diet! It is a type of diet. Your diet consists of the food you eat. You could have a diet of wine and krispie kreme donuts. Or you could have a healthy diet. Either way this is a diet. I personally would prefer the donut diet.
I was hoping that I could change my mind. Change my views. Alter the way my brain felt about food. I worked hard for 3 years trying to change my thinking, and I have succeeded in that a bit. I am more educated about my health. I know exactly what I need to do, and what is good and what is bad. But even after 3 years I have not succeeded in changing my mind about pizza, or cake, or burgers, or fries. So this is it. This is the struggle. Forever. Every day, day in and day out. My whole life is simply going to consist of fighting the urge to eat what I want.
I also have not succeeded in convincing myself that I am doing this for my health. Sorry. I just don't care. I am doing this for one reason- to be skinny. I am doing all of this to be attractive. End of story.
I would love to leave you with some inspiring words, but I don't have any today. If you can relate to this post, then I feel I have at least succeeded in being real.
Wednesday, January 21, 2015
What Works
Finally sticking to a plan and being consistent for more than a week, and guess what? It's working!
Since Christmas I have dropped 9 pounds! Honestly I'm not doing things too differently than I was before. Just a few little tweaks made all the difference.
If you look at the chart below you can see my average calorie intake for the last 90 days. Obviously the last 30 days have been much more focused and consistent than the 60 days prior. There were days I didn't keep an accurate log and days I didn't log at all. I definitely had days where I ate much more, and days where I ate way less. But just looking at the report it seems that consistency is really key. It is important to note, that aside from the time between Thanksgiving and Christmas I was maintaining my weight.
I stick to a calorie count of between 1800-2100 almost every day, and then every 3 or 4 days I increase to about 2400. But I think equally important to the calorie count is what I eat. I increased my protein consumption quite a bit and again I have been fairly consitent. The research says more protein will help you lose weight and build muscle... so far that is proving to be 100% accurate.
Since Christmas I have dropped 9 pounds! Honestly I'm not doing things too differently than I was before. Just a few little tweaks made all the difference.
If you look at the chart below you can see my average calorie intake for the last 90 days. Obviously the last 30 days have been much more focused and consistent than the 60 days prior. There were days I didn't keep an accurate log and days I didn't log at all. I definitely had days where I ate much more, and days where I ate way less. But just looking at the report it seems that consistency is really key. It is important to note, that aside from the time between Thanksgiving and Christmas I was maintaining my weight.
I stick to a calorie count of between 1800-2100 almost every day, and then every 3 or 4 days I increase to about 2400. But I think equally important to the calorie count is what I eat. I increased my protein consumption quite a bit and again I have been fairly consitent. The research says more protein will help you lose weight and build muscle... so far that is proving to be 100% accurate.
I also want to point out my activity level. I really dropped it quite a bit in November, and I wasn't keeping an accurate log. But you can see in the last 30 days I have been more consistent and more active. I have added weight training into my routine, and some HIIT. I think my body is really responding to the changes. I work out 4-6 times per week.
Last thing I want to point out is that I have increased my water intake as well and I am really pushing myself to get 8-9 cups a day.
An average day for me looks like this....
Breakfast
2 eggs and 1 eggs white scrambled with a whole wheat english muffin and a tsp of butter
coffee and creamer
or
Oatmeal with brown sugar, cinnamon, and pecans
or
Quinoa porridge with brown sugar and cinnamon
Snack
Avocado egg salad
or
Cottage cheese and fruit
or
Plain greek yogurt and fruit
Lunch
Varies, but usually some form of meat and a veggie
Snack
Protein Shake and a banana or an orange
Dinner
Varies
Snack
Cottage cheese
or
Greek Yogurt
or
Terra Chips
or
Fruit
I don't always snack after dinner, sometimes I snack before dinner or eliminate that last snack altogether. I try to listen to my body and eat when I am hungry. Like I said I stick to 1800-2100 calories per day.
So lesson... eat more protein!! Be consistent about calories, and exercise, and drink more water.
Friday, January 9, 2015
Food is 80%
I feel like the biggest stumbling block with weigh gloss is food. Not just the wanting to eat it, but trying to just figure out what the heck to eat. Going to Google for information can be the most confusing and frustrating process EVER. I know I have had several posts on this before, but it's the biggest part of reaching our goals. 80% of your weight loss efforts hinge on your diet. Only 20% is about working out.
I have read so much information and honestly the advice has been all over the place. But I have found a few consistencies.
1. You don't have to stop eating carbs. Your body needs carbs, just feed your body the right kinds of carbs.
2. You have to eat more protein. You should aim for 1 gram of protein per lbs of body weight minus a few grams. For instance if you are 150 lbs, you need to eat 125 grams of protein a day. That is ALOT. Way more than most people are used too. But if you are working out regularly (and lifting weights not just cardio- you cannot rely on cardio alone!!) you need to feed your body adequate amounts of protein.
3. You should eat fruit, but less than you think. Fruit is sugar. Fruit will turn to glucose and could possibly be stored as fat. 2-3 servings a day is plenty.
4. If it's not a starchy veggie, it' free game. That's right if you get really hungry eat as much spinach, green beans, brussels sprouts, etc. that you want. Corn is not a veggie, it is a grain, don't fool yourself. and potatoes are a carb, not veggies.
5. Low fat is not good for you. Low fat usually means super processed. Just eat the regular fat items. your body actually needs fat, your brain needs fat to function correctly. Eating foods with fat is not the reason you get fat. Eating unhealthy sugary, deep fried, foods is what makes you fat. Eating WAY more than your body needs to function is what makes you fat.
Wanna see what fit women are eating.... Check out these blogs
She eats between 1600-1800 calories a day, and yes she eats carbs.
This fit lady eats over 2000 calories a day an look at that protein 128 grams....
7 meals a day, lots of protein...
I have read so much information and honestly the advice has been all over the place. But I have found a few consistencies.
1. You don't have to stop eating carbs. Your body needs carbs, just feed your body the right kinds of carbs.
2. You have to eat more protein. You should aim for 1 gram of protein per lbs of body weight minus a few grams. For instance if you are 150 lbs, you need to eat 125 grams of protein a day. That is ALOT. Way more than most people are used too. But if you are working out regularly (and lifting weights not just cardio- you cannot rely on cardio alone!!) you need to feed your body adequate amounts of protein.
3. You should eat fruit, but less than you think. Fruit is sugar. Fruit will turn to glucose and could possibly be stored as fat. 2-3 servings a day is plenty.
4. If it's not a starchy veggie, it' free game. That's right if you get really hungry eat as much spinach, green beans, brussels sprouts, etc. that you want. Corn is not a veggie, it is a grain, don't fool yourself. and potatoes are a carb, not veggies.
5. Low fat is not good for you. Low fat usually means super processed. Just eat the regular fat items. your body actually needs fat, your brain needs fat to function correctly. Eating foods with fat is not the reason you get fat. Eating unhealthy sugary, deep fried, foods is what makes you fat. Eating WAY more than your body needs to function is what makes you fat.
Wanna see what fit women are eating.... Check out these blogs
She eats between 1600-1800 calories a day, and yes she eats carbs.
This fit lady eats over 2000 calories a day an look at that protein 128 grams....
7 meals a day, lots of protein...
Read these books!! I am currently reading Hers 360 and plan to purchase Strong is the new Skinny this weekend.
Wednesday, January 7, 2015
Loving Yourself
Today I was thinking about the reasons we choose to lose weight. I think for many people the desire is to be thin, to be perceived as attractive, by themselves, by their peers. To be beautiful by whatever standards they are measuring themselves. The world tends to be a harsh judge and the motivation to lose many times comes more from self loathing, than from a desire to be healthy and strong.
I think for me it is a mix of both. It is almost impossible to ignore the world. To ignore the images around you, and not feel inadequate. My weight loss journey certainly did not begin as a desire to be healthy, and honestly it still isn't. Am I proud that my resting heart rate is 45? Hell yeah! Am I proud that I can run, and lift weights? Heck yes! I am thrilled with the strength I have gained, and the progress I have made regarding my health. I have two beautiful children that I want to see grow, and I hope to be a kick ass healthy grandma one day.
But that is not why I do this. This is just plain old honesty. I do this to feel good about myself. I do this to feel beautiful. I wish I could say it was about strength and health. That certainly sounds more inspiring.
Because this is my motivation it is difficult not have bad days, days where I beat myself up over 100 extra calories. Days where I feel guilt for not working out, days where I look in the mirror and feel deflated, and unsatisfied with my progress. Some of this is due to my goal driven personality. I tend to have an all or nothing style. I jump in with both feet and have high expectation of myself.
Despite all of this I am a very confident person. I feel good about who I am. I feel pretty proud of what I see in the mirror. I know I can do better. I know I am capable of so much more. I just need to make it happen. My disappointment in myself comes from the knowledge that I didn't do my best. I didn't give it my all. I have come to accept my stretch marks. I have come to accept a little sagging skin. It is what it is.
I am sharing this with you to say it's ok. It's ok to say I do this to feel beautiful. Just be careful. Your worth, my worth, is not tied to our weight. Your value is not based on a number on the scale, or your pants size.
You are beautiful, you are strong, You are capable of more than you know. I guess what I am saying is, don't wait until you are the "perfect" size to love yourself. Love who you are now. Loving yourself doesn't have to mean accepting the weight you are now. Loving yourself, can simply mean loving who you are in spite of your perceived flaws. Loving your smile, your laugh, your personality, your talents, your gifts. We should always be striving for growth and change. Strive to change the things you don't like, but love yourself through the change.
I think for me it is a mix of both. It is almost impossible to ignore the world. To ignore the images around you, and not feel inadequate. My weight loss journey certainly did not begin as a desire to be healthy, and honestly it still isn't. Am I proud that my resting heart rate is 45? Hell yeah! Am I proud that I can run, and lift weights? Heck yes! I am thrilled with the strength I have gained, and the progress I have made regarding my health. I have two beautiful children that I want to see grow, and I hope to be a kick ass healthy grandma one day.
But that is not why I do this. This is just plain old honesty. I do this to feel good about myself. I do this to feel beautiful. I wish I could say it was about strength and health. That certainly sounds more inspiring.
Because this is my motivation it is difficult not have bad days, days where I beat myself up over 100 extra calories. Days where I feel guilt for not working out, days where I look in the mirror and feel deflated, and unsatisfied with my progress. Some of this is due to my goal driven personality. I tend to have an all or nothing style. I jump in with both feet and have high expectation of myself.
Despite all of this I am a very confident person. I feel good about who I am. I feel pretty proud of what I see in the mirror. I know I can do better. I know I am capable of so much more. I just need to make it happen. My disappointment in myself comes from the knowledge that I didn't do my best. I didn't give it my all. I have come to accept my stretch marks. I have come to accept a little sagging skin. It is what it is.
I am sharing this with you to say it's ok. It's ok to say I do this to feel beautiful. Just be careful. Your worth, my worth, is not tied to our weight. Your value is not based on a number on the scale, or your pants size.
You are beautiful, you are strong, You are capable of more than you know. I guess what I am saying is, don't wait until you are the "perfect" size to love yourself. Love who you are now. Loving yourself doesn't have to mean accepting the weight you are now. Loving yourself, can simply mean loving who you are in spite of your perceived flaws. Loving your smile, your laugh, your personality, your talents, your gifts. We should always be striving for growth and change. Strive to change the things you don't like, but love yourself through the change.
Tuesday, January 6, 2015
Why We Track
Looking back through old posts this morning and saw something that caught my eye. In August I was down to 34" waist, but still at 167. My waist is back up again to 36" (dang it). But this made me curious, what on earth was I doing in August that was working so well? I went back on to MyFitnessPal (thank goodness for tracking) and I went through July and August looking at food and exercise. I was eating between 1800-2300 calories on any given day, and I was maybe working out 30 -40 minutes a day max. Now it was summer and I think there were many walks and hikes that I didn't log during that time so I am unsure if this is completely accurate. But assuming I did track everything since I am kind of a tracking freak, it looks like the key component was carbs. I netted around 160-200 grams of carbs a day but none of that came from white flour, white rice, or any refined carbs.
I literally ate fruit, veggies, and meat 95% of the time. There was no brown rice, no quinoa, bread, nothing like that. The most carb filled item I ate was sweet potatoes. I had just started the 21 day fix program so I was using this workouts, combined with occasional hiking and evening walks with the kids. But that's it.
So three things I guess- one eat only healthy carbs, mostly from fruit and veggies, with the occasional brown rice, quinoa, or oats. Two, 21 Day Fix works, and three, TRACK YOUR PROGRESS.
I have been tracking for almost two years. Yes it can be exhausting, but it is so important! Not only does it keep you accountable, it helps you to clearly see what is working and what is not, and that information is priceless.
I literally ate fruit, veggies, and meat 95% of the time. There was no brown rice, no quinoa, bread, nothing like that. The most carb filled item I ate was sweet potatoes. I had just started the 21 day fix program so I was using this workouts, combined with occasional hiking and evening walks with the kids. But that's it.
So three things I guess- one eat only healthy carbs, mostly from fruit and veggies, with the occasional brown rice, quinoa, or oats. Two, 21 Day Fix works, and three, TRACK YOUR PROGRESS.
I have been tracking for almost two years. Yes it can be exhausting, but it is so important! Not only does it keep you accountable, it helps you to clearly see what is working and what is not, and that information is priceless.
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