Archive for April, 2011
As usual, I don’t have much time, but I just wanted to share a quick non scale victory.
I had the usual Tuesday night dinner at a friends house tonight. I was super hungry after my workout and had a big plate of dinner and was completely satisfied. Then out come the brownies. I passed! Didn’t even have one nibble! Yes, I passed up chocolate, and, no, I’m not sick. I really don’t even feel liked I missed them. I told myself before I went that if the dessert wasn’t something I absolutely loved then I wasn’t going to eat it. Well, of course, I like brownies, but those are something so common that I can have them any time, so why do I need them when I’m already full and satisfied? Plus, it also helped that I’d did my workout and showered just before going to dinner, so all the huffing, puffing, and sweating I did during the workout were fresh on my mind. I certainly didn’t want to undo all that hard work!
Have you had any non scale victories lately that you’d like share? I just love hearing those nsv stories.
Hi everybody! I have a lot to say and wish I had time to say it all, but, unfortunately, I procrastinated doing my workout (don’t do that, folks!), so it’s almost bedtime and I only have a few minutes.
A quick recap of last week is like this. Monday ant Tuesday I ate fairly well except for a terrible, terrible case of the munchies. I did really well fighting them on Monday only eating a handful or two of Chex Mix as a result of the munchies. I also combated it with an intense workout as soon as I could. Tuesday the munchies came back with a vengeance, and I gave in a little more. Still wasn’t a disaster, though, because I didn’t have super high calorie sweets in the house. Wednesday and Thursday were good eating wise. Friday, Saturday, and Sunday, I navigated FOUR eating events that were not at my house (3 times eating a meal at someone else’s house and once at restaurant not of my choosing). I did fairly well, but none of the events served overly low calorie foods, so I definitely consumed more calories than usual. We also hosted guests all weekend, so I wasn’t able to work out really on Saturday or Sunday. However, I did workout for over four hours total last week burning over 2400 calories, so I did super well on the workout front despite being unable to exercise Saturday or Sunday. After losing 1.2 pounds last week, the scale did not budge all week. Needless to say, I was quite worried that the scale still would not budge overnight last night, and would result in no change for week 2 weigh-in. (Or worse, what if the weekend eating caught up with me and I showed a gain!?)
I was SHOCKED at what I saw on the scale this morning!? Are you sure my scales aren’t broken? I actually weighed myself 3 times on different places on the bathroom floor to ensure the reading was accurate and not a fluke. I lost 2.6 pounds this week, for a total of 3.8 pounds over the last two weeks! If I continue at this rate, I will be elated!!! Now, I must say, I’m a little nervous that somehow today’s low reading was some sort of fluke and my weight will be right back up tomorrow, but I’ll take what I can get for now.
Hi everyone! Sorry I haven’t posted since Monday, but I’m happy to report that it’s not a bad sign. I’m still doing well, but I’ve been quite busy and sleep has been winning out over blogging the past few days.
First of all, I can’t believe I forgot to tell you this on Monday, but I officially weigh-in on Mondays, and last Monday I lost 1.2 pounds! I’m happy with it as long as I keep up at that rate. It’s always hard at the beginning because you don’t if it’s a true loss or just some fluctuation, but I’m definitely happy.
I had a lot more I wanted to talk about, but we have company, so I’ll have to get back with you later. I probably won’t have a chance to write more until Sunday evening.
Guess what? I’m going to tell you how to cure the munchies. This is something I suffer from often, and I’m happy to have found a (partial, temporary) cure. I’ll share it with you shortly.
First, a quick recap of my day.
My morning eating went well. I started my day with my high protein pancakes that I prepared last night. All I had to do was grab the container from the fridge and I could easily eat them in the car. That works out quite well.
I was in a meeting until 10:30, at which point I was hungry. (Protein power lasted 3.5 hours). So a quick snack:
Shortly after that, I had lunch:
And then, bad things started happening. First I started feeling tired (definitely a contributing factor in causing munchies), and then the afternoon started d-r-a-g-g-i-n-g. I look at the clock. It’s 12;59pm. Bummer, I have to make it 3 more hours, and my lunch to seem to be staying with me. I look at the clock again. It’s 1:01pm. Uh oh. It’s okay, I’ll try to focus on my work and forget about the vending machine that is now calling my name. I look at the clock again. It’s 1:09pm. This isn’t going to work! I eat an apple to try to stave off the munchies:
Didn’t work!!! I look at the clock a few more times. Around 3pm, I went to the cafeteria and bought a 50 calorie yogurt to eat.
I made all the way without giving in to the munchies!!! It wasn’t easy. They still weren’t gone when I got home and so before dinner I had 4 crackers (only two are pictured).
I finally ate taco “salad” for dinner (made with lean ground turkey):
Still had the munchies even though I was no longer hungry. I ate one handful of Corn Chex without bothering to take a picture.I love plain Corn Chex. I really need to get into individual baggies, because eating anything out of the box is dangerous! I finally got myself out the door and did an intense workout on the elliptical!
Finally, I found the cure!!! (Which I already knew.) One intense workout and the munchies are gone. If only I could have done that sooner! From experience, I know it’s only a temporary and partial cure, but I’ll take it! I had no chocolate today. I don’t even think I’ll bother with my allotted one chocolate piece. If I’m hungry before bed I’ll have a small fruit smoothie.
One little side note. Don’t you hate it when people talk about their weight loss experience or give weight loss advice and say something like, “I stopped eating chocolate and my desire for it just went away.” Or “I realized chocolate wasn’t good for me, so my desire for it just went away.” Or “Once I started fueling my body with healthy foods my body started craving them, so my desire for chocolate naturally went away.” SERIOUSLY!!?? I’m here to inform you, (and trust me, I would know having tried all of the above for long periods of time) that is most DEFINITELY NOT the case for normal people. They must not have eaten the chocolate I eat!
Here’s a quick weekend update. Overall, everything went well on the healthy eating front. I still feel like I’m on track and ready to face and conquer the challenges the new week will bring! And I’m excited to report my week one weigh-in results tomorrow! If you’re new here, here’s the post where I talked about my healthy living plan.
Saturday was a dreary and rainy day. I got up, ate a quick and very small breakfast hoping to head right out to the Y for a workout. Well, for some reason, I was feeling completely unmotivated and really enjoying having a day with nothing urgent on the agenda, so I “lolligagged” (as my grandma would say) and accomplished next to nothing for a couple hours, before I finally pushed myself out the door around 11 am. By that time, having had only one egg and it being almost lunchtime, I was quite hungry. This meant that I was a bit lightheaded so I couldn’t work out very intensely, but I still walked for 45 minutes which is definitely something. In retrospect I should have immediately gone to the Y after eating breakfast, and if I didn’t do that, I should have taken the time to eat a real lunch before going. Lesson learned for next time.
The rest of Saturday was spent accomplishing a monstrous to-do list, and I’m thrilled to report that my husband actually accomplished well over half the items on the list!
Saturday evening I made some sugar cookies at the husband’s request and managed to stay out of them and the dough. This morning I finished baking the cookies and am sad to say I did eat a bit of the dough and one cookie. I didn’t go crazy or anything, but, really, while the sugar cookie was good, it isn’t something I LOVE and wasn’t worth the calories.
This evening we 4 friends over for ice cream complete with brownies, several times of cookies, several types of candy, hot fudge, etc. This is what I what my kitchen table looked like a couple hours ago:
What’s a healthy girl supposed to do in this situation!!?? Well, I thought through it carefully and made a careful plan of attack. I figured I had three options:
- Of course, I could simply not eat the delicious hot fudge sundaes (perhaps eating some sort of alternate healthy snack) while watching all my (perfectly skinny) friends consume them. Pros: I would save a few hundred calories. Cons: Um, how would you like to watch everyone else eat your favorite food? After years of off-and-on dieting (and therefore many similar situations in which I did NOT eat any of the sweets), I well knew that I would feel pretty miserable about this decision and would still be thinking about the sundaes in the morning. Not a good option!
- I could say “Well, this healthy living thing is just too hard, so I’ll just give up and start eating whatever I want.” Wait, that’s in direct conflict with Goal #3! That’s certainly not an option.
- I could enjoy one sundae of a moderate, but satisfying size tonight with my friends, then ask my husband to remove all the goodies (which he’s very good about accommodating me in that) from the house, so I would only consume one sundae. I think one or two treats per week is reasonable and certainly a drastic improvement over what I’ve been eating in the past. I also realized that I had been eating 4 little chocolate pieces almost daily . While that is a moderate amount, that’s 150 calories a day, or 1050 calories a week – more than the calories in my sundae! So I made a deal with myself: for the rest of the week I will only have ONE chocolate piece per day. Nice comprise, don’t you think? I feel great about my decision, and you guys will have to hold me to the one chocolate piece per day goal, okay???
Oh, and I’m not sure if this breaks “healthy blogging rules”, but here’s a picture of my sundae. Definitely worth the calories.
I’m actual writing this on Saturday morning, but oh well. I had another great day of healthy eating and lots of exercise! I also remembered to take pictures of all my food, so I’ll share my photojournal with you. But first, we’ll talk about my exercise.
Friday was an absolutely gorgeous day, 65 and sunny!!! It would be a crime not get outside and enjoy it. I was telecommuting (working from home) and my husband got done with his work early, so we ate lunch together and went on 20 minute walk on my lunch break.
I wore my heart rate monitor for all my activities just out of curiosity. The walk was pretty brisk with some huge hills and I jogged a couple times for fun. (Which I was super excited to find my HRM without having to tear down the house!) To the left are the stats for that walk.
I wanted to make sure I got in some pretty intense cardio, so I did Cathe’s Kick, and Crunch (kickboxing) DVD. This is probably my 3rd time to do it, and I feel like it finally clicked for me! I’m so uncoordinated that it usually takes me several tries even for kickboxing to feel like I’m getting in. It definitely kept my heart rate up there.
Basketball at the Park
In the evening, my husband and I met another couple at the park to again take advantage of the beautiful day. We first flew a kite (after almost getting it stuck in a light), then we played several quick games of knockout (in which I was almost always the first one out), and then played some 2-on-2 to a score of only 7. My husband and I lost. (That may or may not have had something to do with my “shooting” the ball nowhere near the vicinity of the goal.
What’s the Moral of the Story?
I don’t always wear my HRM that much. I usually just wear it for intentional workouts. In part I was super excited to have found it! Also, I was just curious about how much my less intentional, fun exercise contributed to my overall calorie burn. Well, turns out, it contributes quite a bit. I had about the same calories per hour burned at basketball as I did during my kickboxing DVD. I never would have guessed that! It easily would have been a higher rate if I hadn’t gotten out so quickly each time in knockout and just had to stand there. My 20 minute walk didn’t do too badly either. Granted, if I were at the office working, I could not have walked so briskly and burned so many calories, because I wouldn’t want to return to the office all sweaty.
So here’s my food journal for the day, just for fun. I’m also going to estimate the calories here just to see where they’re at:
Since I was working at home all day, I didn’t really eat traditional meals. “Breakfast was a Stouffers French Bread veggie pizza (340 cals) plus a delicious WW 80 calorie popsicle:
Then it was midmorning snack of two delicious melt-in-your-mouth Hershey Bliss chocolates. (I also had two more throughout the day which aren’t pictured here.) That’s 150 calories. If there was anything I would cut out of my food it would be these. I’ve been eating about 2-4 per day, which isn’t bad since it’s not too many, but I realize they’ are completely empty calories:
The husband and I went to Arby’s for lunch and I had a junior roast beef sandwich (200 cals) plus one of the husband’s curly fries. I wasn’t too hungry because I ate breakfast late. An hour or so later I had a smoothie with pineapple, strawberries, spinach (that’s why the color looks ugly), and some Almond Breeze. I estimate it at about 120 calories:
For dinner, I had spaghetti with 93% lean ground turkey in marinara sauce (estimate this to be about 350 cals), green beans (estimate 70 cals), and cheesy garlic bread (estimate 150). Dessert was another popsicle (80 cals):
I didn’t have any nighttime snack. If I were hungry, I probably would have had some popcorn, but we went to bed pretty early, before I had a chance to get hungry. Total calories for the day come out to 1540, right in a healthy range for weight loss. Also, the total extra burned is 752 calories, for a net of about 750, definitely on track for some serious weight loss. (Although I should point out that most days I don’t do nearly that much exercise.)
Random question, if you’re still reading, have you ever heard of square foot gardening and have you tried it? I’ll probably talk it about more later, but I’ve been looking into it. I think I could do it on my concrete patio outside my townhome. I’m not sure if it would be worth the trouble and expense, though. We would have to purchase and store every little thing (right down to a shovel or rake and tarp for mixing the soil, not to mention seeds, the 4×4 box, watering can, soil materials, etc.).
It’s Thursday (well, technically I’m writing this at 6am on Friday morning, but writing with the perspective of having written it last night), and I’m happy to report, this is day 4 of healthy living! I know I’m still experiencing that newness feeling and the real test will be how I’m doing 4 weeks, 4 months, even 4 years from today, but all I can do now is make the right decisions for today.
It’s been revolutionary for me to simply plan NOT to strictly count calories or meticulously food journal. Really, it feels so liberating! I’m completely on plan even without counting things. It feels much more manageable. Now, I fully except to food journal and count calories at some point in the future once I’ve built up some confidence and hope, so I still think that’s a wonderful tool. Also, after many years of calorie counting I have a very good idea about how many calories different foods have, and I’m still doing some quick mental tracking of my calories. I even did track my calories on myfitnesspal on Monday, and Friday I’m photo journaling. So I haven’t completely abandoned the concept of calories. Also, I have significantly changed what/how much I’m eating which is, of course, the essential part of weight loss. Regardless of how you do it, if you have a significant amount of weight to lose, you have to make significant eating changes. We all know that (but so often seem to conveniently forget that fact when we see chocolate).
I have been focusing these week on making sure I get enough sleep. That means my goal is to be in bed by 9:30pm, then the husband and I do our Bible reading, and I can be asleep or very close to it by 10pm. It’s amazing how much better I feel when I’m getting enough sleep. I woke up this morning feeling SO refreshed!! My body simply does not do well at all when I have a sporadic sleeping schedule. I get awful, awful spells of EXTREME tiredness randomly throughout the day. And I’m talking I LITERALLY have to hold my eyes open while sitting at my desk at work to avoid falling asleep. Also, I have to pull over to the side of the road on my 45 minute commute to/from work, because I’m so tired. This just isn’t good. And the number one thing that takes away my motivation, resolve, willpower, self-control, and the like is being tired. Plus I find myself eating literally to stay awake. Now, you might think that I’m getting four hours of sleep a night or something when I’m so tired. Not so. I function like that on 6 hours of sleep, or simply an inconsistent sleep pattern (like going to bed at 9 one night and 11 the next). I get so frustrated with my body’s sleep requirements, but life is so much better when I work with those needs instead of trying to fight them.
I did a very intense workout today – Imax 2! Whew, I could only do it on the step platform (no risers), and even though I couldn’t keep up at all, BUT I was completely working hard, and I’m sure I blasted off quite a few calories. Frustratingly, I’ve lost my $120 heart rate monitor, so I have to settle for the perceived exertion test!! I’m going to have to tear down the house in search of the monitor this weekend.
Do you find that feeling rested really helps you stay strong against the food temptations?