One Foot in Front of the Other

Did ok the last 2 days.  Not spectacular, but better than in the past.  The weather has been gorgeous, which helps.  Motivates me, gets me out of the chair, lots of walks, etc.  Still struggling with extreme sugar cravings, especially at night, so I decided to combat it for now with a little natural sugar.  I bought a bunch of red and green grapes and am trying to make those my “Go To” grab whenever the sugar cravings hit.  Yes, its still sugar.  No, its not ideal.   However, it does seem to be helping as it kept me away from the chocolate.

I am “practicing” for my big allergy diet.  I was diagnosed with a lovely mouthful of a disease called “Eosinophilic Esophagitis” ( can’t remember if I wrote about this, but don’t have time to go back and look …), which in layman’s terms means that my esophagus is allergic to something I am eating and causing all kinds of other issues.  Not life threatening, but could cause much bigger issues down the road if I don’t learn what the root allergy is and begin to avoid that in my diet.

I am not lucky enough that a generic skin test would give answer to this question.  Nope.  I have to do the whole allergy protocol diet for 2 months, then go for another endoscope to see if removing those foods made a difference.  THEN, I can slowly put them back in to determine which I react to.

The diet is pretty strict.  No wheat, egg, dairy, soy, nuts or seafood of any kind.  Wheat, soy and seafood really don’t bother me too much.  I avoid the first 2 anyway and fish I do love, but eat rarely as I hate preparing it, so easy to take out.  Eggs, dairy and nuts, however, are a very different story.

I have to start this lovely diet in earnest on March 20th, so I have been avoiding to the best of my ability all of the foods on the list in preparation for it.  We have our annual St. Paddy’s Day party here on March 19th, and I am certain I will succumb then.  Soda bread, scones, Guinness brownies, butter, cheese … it’s any kind of a dieters nightmare scenario.  I just figure I will probably cheat a little, but intend to mostly stick with the boiled bacon, cabbage, colcannon, roasted carrots and parsnips … all the other goodies that are not forbidden.  Maybe not “weight-loss friendly” … but at least not potentially deadly to the old esophagus.

The good news is … this diet is pretty much protein and vegetable and maybe a little fruit.  Nothing processed, everything designed and created by God.  If nothing else, it will be a spectacular kick off to getting 100% back on track.  At least, that is how I am choosing to look at it.

So, today is another day to put one foot in front of the other, try to stay on track and get started on losing the poundage.  I work out with Coach today at the boxing gym, boxing for cardio and kettlebell for strength.  I agreed to compete in this summer’s Bells on the Beach kettlebell competition again … it sure would be nice to be 50 lbs slimmer by then!

Off we go then, into the day.

Well, crap …

So, I cut up a bunch of chicken in preparation for our Annual St. Paddy’s Day party (it’s not all about Corned Beef & Cabbage in our house) and I needed to weigh it before putting it into the freezer.  Of course, it was far more than my small food scale could handle and as luck would have it, a bag of chicken breasts does not register on my scale.  Apparently it needs human feet or some such.

Anyway, I had  no choice but to step on the scale, weigh myself and then hold the bag of chicken and weigh myself again.  I have been avoiding the scale … and for good reason apparently.  I have gained SO MUCH WEIGHT I am utterly ashamed of myself.  Completely humiliated, frustrated and ashamed.  I had such high hopes, just like most, at the beginning of the year.

So here I am again, starting off.  Because I have no choice.  Because I am so very unhealthy.  I am tired all the time.  My body hurts … and no wonder … it is carrying around 100 lbs more than it should be.  That’s my goal.  Over the next however long it takes … I will lose 100 lbs.

I have a lot on my plate right now, but nothing is more important than this and it starts with just moving.  Winter always does me in, to some extent, because I simply hate cold, snowy weather.  I hibernate … and apparently I binge.  But the weather has shifted, days are getting longer AND warmer and I really have no excuse.  I have 2 gym memberships, a small, more than adequate, home gym .. and 2 dogs that love long walks.  I also have loads of work to be done on this house.

I am making no promises to anyone.  I am just going to do what I have to do and am hoping to write about it some, since I do better when I write about it.  Today’s Plan:

• Breakfast: Coffee, 2 eggs, 1 slice bacon
• Walk the dogs at 9am
• Lunch: salad with tomato, cucumber, onion, feta, kalamata olives and diced leftover steak (3 oz.)
• Snack at 1:30pm of hummus and GF crackers
• 2:30pm drop son off at Physical therapy, then take the dogs to the nearby park and walk for 30 minutes while waiting on him.
• Supper at 5pm of Salad from local restaurant (either Jose Joes or Subway, depending on the boy child’s mood)
• In bed by 10pm.  Aiming for 7-8 hours of sleep each night.

That’s Day ONE … let’s see how many days I can string in a row …

Favorite Dieting Tip #2: Use an App

I have a few that I have used over the years, but my current fave is Lose It!

I love that I can enter my info either via my phone (whilst out and about) or from the convenience of my laptop.  My favorite feature, however, is the scanning ability.  Scan the bar-code on a food item and voila!  It’s entered, hassle-free.  You can also keep track of your workouts with a large database full of common activities.  Very user friendly and easy to pick up on.  Oh, and the basic version is free.  I haven’t yet needed to upgrade to the Premium version.

I heard about the App first in a magazine article (somewhere at sometime, please forgive me that I can’t remember which it was) and the writer indicated that it felt like a game for him and made tracking fun, in a techie-nerd sort of way.  I am by no definition a techie-nerd, however I do find it to be a much more enjoyable method of tracking my intake and output than a regular old journal.  Easier & more convenient, too.  Which means I am more likely to keep at it.  (A HUGE bonus for me.)

So, just completed a full week of staying on plan.  The scale was not kind, but that’s OK.  I am looking at the big picture instead of focusing on the little one.  The scale is one tiny little detail in my picture.  And it can be changed.

On to a successful week 2.

My New Favorite Dieting Tip …

One tablespoon of salad dressing is not enough.  I have told myself this a thousand times.  I measure it out, try to swirl my fork about and and attempt to coat the lettuce leaves … all with very limited success.  Then I either grumpily eat my less tasty pile of roughage … or I add more dressing and dine happily.  It all depended upon the level of my self-loathing that day.

However … that is all in the past as I have found a new “technique” that actually WORKS.  Praise the Lord, Hallelujah!

Make the salad in a bowl somewhat larger than you need and make sure it is a bowl with a lid.  Carefully measure out the single tablespoon of dressing and pour over top the lovely greens and things.  Place lid securely over top and then shake the mother lovin’ stink out of it.  Remove lid, apply fork and eat to your heart’s content … each leaf has been touched with the perfect amount of dressing.  (Note: I only use a homemade olive oil vinaigrette dressing for my salads.  I have not attempted this procedure using the creamier types and cannot attest to the same level of perfection using those sorts.  If that is your dressing of preference, please attempt and let me know how it goes.  Thanks!)

Alrighty then … that’s it.  You may carry on with your day.

New Monday April 13

Have a plan today.  Have needed a plan for a while, today … I have one.  First, a confession.

I play a computer game.

A LOT.

*sigh*  It’s just this one and if it was not for the community of friends I have made in the game, I would not continue to play it, simply for the fact that it can eat up entire days in the blink of an eye.  But … I LOVE these people I have made friends all over the globe and while I realize they are “virtual” friends, I still love them like family.  In the context of this game, we have challenges with other groups of people (alliances) and sometimes, when you are trying to, I don’t know, win OVERALL, it can get very time consuming.  Therefore, one of the things that is part of my plan is making some rules for myself in regards to this game.

1. No staying up until all hours playing, no matter how high the costs and *important* the hits.  (This only needs to make sense to me.)  I need a bare minimum of 7 hours of sleep each night and 8 would actually be preferable.
2. No staying home from the gym, no matter how high the costs and *important* the hits.
3. Set very specific limits on when I can play this game.  For example, first thing in the morning, with my coffee, is good.  At lunch, while eating, is fine.  While watching any television or movie from home (ie. anytime I settle myself into the La-Z-Boy), is OK.  If it is a battle of all battles, then it is alright to send from my phone, with a timer.

It is NOT OK for this game to take up hours and hours of my life.  Check that … it is NOT OK for me to relinquish hours of my life to a computer game, especially when it is directly interfering with the healthy habits I need to maintain for my goals.  I am disappointed in myself that I have let that happen.  I also am aware that my friends in the game are gearing up for another big challenge and I want to make sure my feet are on very solid ground before that happens, lest I slide merrily along with them into the online gaming abyss.  Again.  This is my plan, those are my restrictions.

Now, back to real life.

My trainer switched days on me and I have had a difficult time getting used to the new schedule.  Especially when trying to do it with out a plan … so here is the one I hope will work.

FITNESS Plan

• Sunday 9:30am: (ROC Boxing) Biceps, triceps; (Home) 1 hour walk the dogs (semi-brisk, but they stop a lot)
• Monday 10:00am: (World Gym) 30 minutes elliptical, 15 minutes treadmill hill climb, 15 minute stationery bike
• Tuesday 7:30am: (ROC Boxing) 60 minutes with trainer Nick; (Home) 30 minutes walk dogs
• Wednesday 10:00am: (World Gym) 30 minutes Elliptical; 30 minutes weight training: Legs if Nick did bench press – shoulders if Nick did squats or deadlifts.
• Thursday 10:00am: (ROC Boxing) 60 minutes with Coach Dom: boxing and kettlebell training; (Home) 30 minutes walk dogs
• Friday 10:00am: (World Gym) 15 minutes Elliptical, 15 minutes treadmill hill climb, 15 minute stationery bike; 30 minutes weight training legs or shoulders whichever I did not do on Wednesday.
• Saturday: This is officially a rest day.  Do something fun but active.  Take the dogs on a hike, walk the pier, in the summer kayak, swim, leisurely bike ride … fun!

FOOD plan

• Breakfast: 2 eggs scrambled with 1 tsp butter, black coffee
• Snack:  single serving size Noosa rhubarb yoghurt
• Lunch:  Salad: lettuce, tomato, onion, cucumber, feta, Greek olives, pepperoncini’s, 3-4 oz grilled chicken and my homemade salad dressing
• Snack: 1 Tbsp divided between 2 rice cakes
• Supper:  Taco Salad (seasoned ground beef with lettuce, onion, tomato, shredded cheddar and salsa for dressing)
• If I am dying to a snack before bed, I can have a protein shake (1 scoop in 8 oz milk) or a pudding,but try to avoid it, if possibl.
• Water with lemon throughout the day

I am going to try and track my calories this week on MyFitnessPal to get an idea what my intake is (when I am paying attention … when I am not paying attention and have no plan, my intake is terrible).

So that’s the plan.  I also have to finish prepping the walls in my bedroom for painting, pick up some materials from Lowe’s on my way home from the gym and do some more cleaning in that bedroom to make it easier for all the renovations.  Painting, at least the difficult wall, is to begin tomorrow.  Yay howdy.

March 26, 2015

I got off track.  St. Patrick’s Day is kind of a big deal here in our house.  HUGE party, loads of friends over, lots of cooking and cleaning prior to the day and then, of course, a fair amount of tossing back the whiskey on the day of.  It’s all grand when March 17th  falls on the weekend, but if it falls on a week day … the party is still on the Saturday before … but the celebration last until March 18th.  considering the party was 12 days ago, this is a very poor excuse in general.  However, I am only just now putting my schedule back to rights.  Eating, I did fairly well but there was this sugar craving that involved a massive amount of chocolate.  Then (sorry boys) I started my period.

Anyway, now I am *Pretty Much* back on track and hoping to get back in the habit of daily writing.  It’s early, I have had one sip of coffee, but I will try to get this plan written correctly.

WORKOUT

• 30 minutes Rowing intervals (this will be divided through out the day, as opposed to all in one shot. 3 sets of 10 minutes each.)
• 50 minutes overhead press work with Coach Dom and the 16kb kettlebell (not sure what his plan for me is today, so its rather up to him, but that is the work, its just the method that is in question)

I am going to start working on doing interval work first thing in the morning, on an empty stomach, on the days I do not meet with either of my coaches.  On Coach Dom days, I will divide the intervals up such as above.  On Coach Nick days, I am most likely going to be meeting him bright and early in the morning anyway, so that will most likely be my “off interval training” day.  Intervals at home can be achieved using either the rowing machine or the heavy bag.  Still working out the logistics of all of this.

FOOD

Breakfast:  2 eggs over medium with 1 cup brussel sprouts sauteed in 1 tbsp coconut oil, 2-3 cups black coffee

Post-Workout Snack:  Kale/Almond/Date smoothie

Lunch:  4 oz Grilled chicken with lettuce, cucumber, tomato, onion, feta salad & my greek salad dressing

Supper:  Baked fennel & rosemary chicken breast, sauteed fresh spinach, steamed carrots

Snack (if needed): 2 rice cakes with 1 tbsp almond butter, divided

I am going to spend some time working on the macro nutrient count of the food I am eating and start tweaking things a bit.  I want to increase my clean protein intake and move around my (limited) carb intake to only first thing in the morning and directly after the toughest workout of the day.

In addition, I am contemplating a 10,000 swings in 30 days challenge for the month of April.  I have done this twice before and, although tough, it is effective.  Generally this means picking up a kettlebell (in the past I have used the 14 & 16kg kettlebells) and swinging it, any style, 2 handed, single arm, darcy, whatever, for about 300-400x per day.  Having a specific goal in mind seems to work well for me.  Last year I also did a “Whole 30” food challenge and I contemplated that again, but I think instead of something with such a definite end date (at which the end of, your body is screaming “feed me junk food!!”) I am instead going to focus on those macro-nutrients and the measuring and timing of my meals.

We shall see …

March 10. 2015

The past few days have not worked out so well for me, hence the lack of writing.  Not horribly off track eating, but not sticking with the plan either.  Just goes to show that when I am unprepared, life gets busy and good intentions do not pave the way to the best choices.

Haven’t missed a workout yet, but am not going to log all the past ones here.  Just know that since last I wrote, I am still sticking with the Sun/Mon (on), Tues (off), Wed/Thurs/Fri (on) Saturday (off) schedule.

Been an emotional couple of days as well due to the new presence of an angry teenager in my home.  His presence isn’t new – just his bad attitude.

So here’s today’s POA.

WORKOUT

• N/A Tuesday is an off day, however will be cleaning Living/Dining rooms and kitchen, so no sitting on my bumm.

FOOD

Breakfast: Noosa 4 oz size Tart Cherry Yoghurt, 3 cups black coffee

Snack:  WholeSUM bar, dark chocolate/almond/sea salt (200 calories)

Lunch:  Probably a salad with chicken, but possibly a frozen prepared meal.

Snack:  2 rice cakes, each with 1/2 tbsp almond butter

Supper:  Homemade Chicken Tortilla soup

Lots of water, I have been feeling dehydrated.

Weight Monday morning was 237.3, so up a bit.

March 5, 2015

Tired today.  This winter weather and the never ending frigid temps are really getting to me.  Pretty much achy all over, but not in a sick or about to get sick way.  Just general joint aches and the workouts reminding me they happened.

WORKOUT

• 10 minute warm up on treadmill, average pace
• stretching
• 3 sets of seated Bulgarian Bag lifts (one minute on, one minute off)
• 5 sets of seated kettlebell presses, 3 sets with 16 kg bel, 2 sets with 12 kg bell.
• 10 minutes average pace rowing
• 10 minutes treadmill hill walk

FOOD

Breakfast:  Noosa Tart Cherry yoghurt, 2 cups black coffee

Snack: No Snack (mistake – I was starved after workout and while running errands)

Lunch: 2 leftover hamburger patties with 1 oz hard gouda divided, 1 serving green olives, about 2 servings jalapeno kettle cooked potato chips, 1 Arizona Iced Tea, Arnold Palmer pink lemonade / tea flavor

Snack: No Snack

Supper:  1 serving gluten free gnocchi, mini meatballs & marinara sauce, sprinkling of Parmesan cheese

March 3 & 4, 2015

Yesterday got away from me.  Also, I realized that I failed to post the pic and weigh in from Monday.  Less than a pound down, but down is down.  Combining 2 entries today as I need to get off the computer and out the door to the gym soon or it won’t happen at all.

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March 3, 2015

NO WORKOUT (official rest day, but with very little sitting)

FOOD

Breakfast: 2 turkey & egg breakfast burritos (ouch, 400 cals each)

Snack: No Snack

Lunch:  No Lunch

Snack:  1 oz Hard Gouda and 1 serving Green Olives

Supper:  hamburger patty on GF bun with tomato, onion, mustard & small slice hard gouda, 1 serving tater tots

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March 4, 2015

WORKOUT (on my way there, this is the plan)

• 45 minutes on Precor Elliptical machine, varying speed & resistance
• 4 sets of 10-12 on Leg Extension
• 4 sets of 10-12 on Seated leg curl
• 4 sets of 10-12 squat rack or barbell squat

FOOD

Breakfast:  2 egos scrambled with 2 slices bacon and 1/2 serving tater tots, 3 cups black coffee

Snack: Protein Shake made with Mint Chocolate powder and water/ice

Lunch:  Salad with chicken, lettuce, feta, tomato, cucumber, red onion, kalamata olives, artichoke hearts, homemade Greek vinaigrette

Snack: 2 rice cakes with 1/2 tbsp almond butter each

Supper:  Pork Carnitas bowl (meat, rice, lettuce, black beans, tomato, onion, salsa)

236.9 lbs 3/2/2015

March 2, 2015

Running behind my planned schedule … so going to be quick about it.

WORKOUT

• 5 minute warm up row
• Deadlifts (I can’t remember how many sets, but we went up to 200 lbs for max lift [1 rep at max])
• Band walks
• Circuit 2x thru (30 seconds work / 30 seconds rest)
  • 2 handed kettlebell swing
  • step up to small step
  • Kettlebell Goblet Squat
  • Ball Slam
  • Row
• Later, after lunch, I rowed at a moderate pace for another 30 minutes

FOOD

Breakfast: Single serving size Blueberry Noosa Yogurt, 2 cups back coffee

Snack:  Mint Chocolate Protein shake mixed with iced coffee

Lunch:  Leftover 2 oz grilled pork loin, 1 oz gouda (and here’s where it went south) 2 gluten free cinnamon buns

Snack:  1 serving corn chips with Salsa con Queso

Supper: Chicken Piccata with jasmine rice and steamed broccoli, 1 cup red grapes