Ah sweet sweet sodium, how I love thee. Cheese, dairy, diet coke, the flavors of life...a bloated stuffy life.
Having mastered the concepts of body fat, weight loss calculations, carbs, protein and fat ratios, I delved deeper into what makes a body beautiful, big or bloated. Some things were obvious, some I never really considered before. I felt it was important (if for nothing more than your vanity) to know what the experts have to say about bloat, and how to banish it once and for all (or just for that weekend pool party you want to look hot for!) Enjoy :)
Bloating don'ts: Avoid the following if you want to keep that body tight
-watch the salt! Obviously you need to give your salt shaking hand a break, but watch out for hidden sources of that sneaky little bugger. Canned and processed foods can be loaded with it. Always check the labels and avoid foods that have more than double a sodium to calorie ratio.
-Avoid broccoli, cauliflower and beans. These nutrient rich foods have a high fiber content great for health, but it takes its toll on your system with enzymes your body can't break down (which cause bloat as well as gas).
-Take is easy on the cheesy. Cheese and dairy contain lactose and if your body doesn't completely digest it (lactose intolerance), gas and cramping are your reward for trying to get your calcium. Yogurt on the other hand, is more easily broken down and contains healthy bacteria cultures to promote digestion and fight bloating.
-Avoid artificial sweeteners. Sugar alcohols are a wonderful creation but not ALWAYS great for the waistline. Because they aren't digested, healthy bacteria in your gut devour it and the bi-product is gas and bloat.
-Say no to bubbles. Carbonated drinks are an easy fix. Drinking these down puts gas directly into your stomach. As a 1-2 punch, the caffeine can exacerbate bloating and leave you dehydrated.
Actively battle that bulge: what can you do to get RID of your existing bloat?
-Water water everywhere, so take another drink! Drinking water flushes your system of excess fluids and sodium. Drinking water signals your body that it doesn't need to hold onto fluids much like keeping your eating enough keeps your metabolism up and your fat burners humming.
-Vitamin up! Potassium-rich foods tell the kidneys to release sodium. Load up on bananas, spinach, unsalted nuts, and potatoes.
-Tea party time. Chamomile and peppermint tea are known to reduce bloat by aiding in digestion. Have a cup before you eat your meals.
Monday's workouts:
#1-run 3 miles with speed drills
#2-weights: chest and arms
#3-planned on cardio kickboxing, but sore throat felt worse and worse, decided to rest
Monday's diet: (to combat whatever germs I'm fighting I decided to up my calorie intake)
Breakfast-2 whole wheat toast with egg, low fat cheese, smart balance, sugar free jam, coffee with mootopia
Snack-protein oatmeal with smart balance
Lunch-1/2 barilla plus pasta, broccoli, chicken breast, marinara sauce and fat free cheddar cheese
Snack-banana, yogurt, string cheese; tuna fish with light mayo, apple
Dinner-chicken breast, carrots with smart balance and imitation honey, light creamed horseradish spinach, sugar free fat free pudding with mootopia
Final breakdown:
Calories Burned- 2448
Calories Consumed- 2007
Deficit- 441
Nutrient breakdown: 45C/31P/24F
Stay tuned for tomorrow: Carb misconceptions
Tuesday, August 11, 2009
Monday, August 10, 2009
Peaks without glory
This weekend during my vacation I crawled out of bed first thing in the morning to run 5 miles. I didn’t really know where I was going, only that I was going to go 5 miles with my trusty GPS to guide me. The path was open to exploration and I plodded along looking for new directions to investigate.
About two thirds through the run I looked down a side street and saw a common view in the hill country….a fantastically steep hill! I wasn’t sure what would lie over the crest or where it would take me, but it was a challenge I was willing to take on and discover what sights I might be rewarded with as I reached the peak. Unfortunately what greeted me was a bend in the road to another subdivision of houses and an ugly view of the town’s water tank and power lines. I had charged up that hill, lungs burning and sweat dripping, but the truth is that the sweat WAS the reward.
Many times in life we sweat and burn, working late, taking on extra projects, giving extra effort in relationships, giving 110% and it seems that there is no reward at the end of the day, no glorious view or victor’s podium. The bigger picture reveals that when you put in the effort there are always internal rewards. Not only did I wake up before anyone else in the house to put in an hour of running, I pushed myself to beyond my comfort zone and took a more difficult path. My body is stronger and leaner for it, and I’m incredibly proud of myself for pushing myself just for ME. That was its own reward.
Similarly, in life, hard work is its own reward. Those extra hours at work, the devotion you put into your relationships, whatever you’re putting that extra energy into, pushing beyond your comfort zones, your character is strengthened, and that stays with you and shines through when then there IS a glorious mountain view awaiting you. And in that moment, you’ll realize just how precious those private moments of victory were. So keep pushing up those hills, and remember that one of them WILL have a stunning view worth all the struggle.
Thursday, August 6, 2009
Put a little yin in your yang
On my morning trail runs I often have encounters with bunnies. No matter where I am in my run I always stop and stand there very quietly just for a moment and exist with it, and try to take a picture on my cell phone before it realized I'm there and runs off. Just as in life, even when you're going full steam ahead, sometimes you need to push forward, and sometimes you need to stop and take a minute to enjoy the scenery. It's all about balance.
Even on a tight caloric diet with lofty goals like a 1000 calorie deficit, I sometimes give myself some leeway-I'll have an extra pudding with dinner, glass of wine (or two) out with a good friend, or some 7 layer chocolate cake for my birthday (which I'm sure the Lord Jesus must have baked himself it was so amazing). When I'm worn and weary I'll cut back every now and then on my workouts. When I go toobing this weekend I'll have a beer or two, although I won't go overboard and eat everything in sight, and I plan to bring healthy snacks to create an environment that will help me preserve my new body (go 135!!!!!!).
The key is to celebrate life, love the sweat, appreciate the peace, know when to sprint, and when to stop and enjoy the view.
Wednesday's Diet:
Breakfast-2 pieces wheat toast with smart balance and sugar free jam, 1 egg with low fat cheddar, coffee with mootopia, 1 piece turkey bacon
Snack-1/2 banana, 1 serving G2, 1/2 cup milk, blueberry yogurt
Lunch-apple, turkey burger, broccoli and light honey mustard dressing
Snack-1/2 banana, cottage cheese
Dinner-out to Carrabas with my best friend for a late birthday dinner, 1.5 slices bread dipped in oil, broccoli, chicken gratella, house salad, 2 glasses red wine
Wednesday's Workouts:
#1-4 mile easy run
#2-shoulder, arms and abs
#3-cardio kickboxing
FINAL BREAKDOWN:
Calories burned- 2574
Calories consumed- 1989
Deficit- 585
Nutrient breakdown: 40C/32P/28F
Tomorrow's adventure: Sweatin' to the skinnies
Wednesday, August 5, 2009
Clear your head with a good spin cycle
I woke up yesterday with a lot on my mind. Job related dramas just keep unfolding. What it was doesn't matter, we all have tension we're storing up, stress we can't seem to stop thinking about. That's when I know it's time to grab my cycling shoes and make it to the gym. I'm a road biker as well, but there's nothing like a really good cycling class at the gym. Spinning is a 3-fold release for me...the physical exertion helps flush out the tension I've been building as well as release all those wonderful endorphins to help me feel better, the mental factor that I'm putting myself through various physical paces and need to focus on what my body is doing so I can finally shut off all the other thoughts, and the yelling/whooping/booming music literally drown out my thoughts and keeping me in the moment. After an hour I'm sweatier, leaner, and more focused then ever.
When the thoughts of the day do come back, they seep back in slowly but it's like they've been reorganized. My priorities are more focused, and each issue doesn't seem as difficult as it appeared before. Even if it is a tough one to tackle, I'm ready to take it on because once I've pushed myself physically, the world has to push back just a little harder if they want to make me buckle. If you've never tried it, I highly recommend it. Strap on those flattering bike shorts and get moving!
Tuesday's diet:
Breakfast- 2 pieces wheat toast with smart balance and sugar free jam, 1 egg and low fat cheddar, coffee with mootopia
Snack-kashi golean cereal with mootopia
Lunch-apple, cottage cheese, tuna sandwich on wheat bread with light mayo
Snack-turkey burger with low fat swiss
Pre-run-1 wheat toast with smart balance and sugar free jam, 1/2 banana
Dinner: roasted artichokes with olive oil and parmesean, chicken breast, 1/2 yogurt cup
Tuesday workouts:
#1-Spin class
#2-plyometrics
#3-2.5 mile run (was hoping for 3 miles but was totally drained and just tried to push through it and keep my legs moving!)
FINAL BREAKDOWN:
Calories burned- 2586
Calories consumed- 1755
Deficit- 831
Nutrient breakdown: 41/35/24
Stay tuned for tomorrow's installment: Put some Yin in your Yang
When the thoughts of the day do come back, they seep back in slowly but it's like they've been reorganized. My priorities are more focused, and each issue doesn't seem as difficult as it appeared before. Even if it is a tough one to tackle, I'm ready to take it on because once I've pushed myself physically, the world has to push back just a little harder if they want to make me buckle. If you've never tried it, I highly recommend it. Strap on those flattering bike shorts and get moving!
Tuesday's diet:
Breakfast- 2 pieces wheat toast with smart balance and sugar free jam, 1 egg and low fat cheddar, coffee with mootopia
Snack-kashi golean cereal with mootopia
Lunch-apple, cottage cheese, tuna sandwich on wheat bread with light mayo
Snack-turkey burger with low fat swiss
Pre-run-1 wheat toast with smart balance and sugar free jam, 1/2 banana
Dinner: roasted artichokes with olive oil and parmesean, chicken breast, 1/2 yogurt cup
Tuesday workouts:
#1-Spin class
#2-plyometrics
#3-2.5 mile run (was hoping for 3 miles but was totally drained and just tried to push through it and keep my legs moving!)
FINAL BREAKDOWN:
Calories burned- 2586
Calories consumed- 1755
Deficit- 831
Nutrient breakdown: 41/35/24
Stay tuned for tomorrow's installment: Put some Yin in your Yang
Tuesday, August 4, 2009
Falling up
A quick update you'll already know if you follow my twitter, I weighed in this morning back at 136.4. So much water weight, so little time! Back on track and gunning HARD for 134. Won't check back till Thursday to see how much I killed it this week.
Yesterday was quite an interesting day for me. I woke up exhausted after arriving home from the trip after midnight. Got up and made breakfast and got Mr. Nut off to work, cleaned the kitchen and set off on a training run. I plan to run a 5K (short I know, but I'm working on speed with all my cross training) at the end of August and need to start increasing my run length/speed. I got out as soon as I could to avoid the blazing Texas heat and away I went, feeling fresh though exhausted because I was ready to be in a healthy routine again after the weekend. Feeling strong, I picked up the pace slowly, and then it happened....I hit a sidewalk seam and I fell. The worst part was there were other people on the trail so my glorious tumble had witnesses!
It was the kind of fall that happens in slow motion, with lots of time for me to think on the way down. Oh boy, this is going to hurt! It was just a small stumble but it threw everything out of whack and the fall was inevitable (a lot like life in general can throw at you!). Thank goodness I had enough time and physical ability to figure out I could lean and fall onto the grass beside the trail rather than eat the pavement. I skidded onto my side, got back up and brushed myself off, yelled to the other people on the trail I was OK, just clumsy, and kept running.
As I ran on, I thought about the lesson of falling down in life, about all the cheesy cliches-pick yourself up by your bootstraps, we fall so we can learn to pick ourselves back up, etc. I've ALWAYS loved cliches because though not the brightest literary works, they speak to some piece of truth that resonates through all of us. We all fall down, and just like my stumble, there are variables in each situation. Some things we cannot control. I could not stop the forces of physics from pulling me forward beyond my ability to stabilize myself, but I DID have control over where I was going to fall, and what to do once I landed. I could have submitted and gone down on the pavement, or stayed there on the grass upset at the situation, or given up and gone home. There will always be situations in life which throw us off. I lost a job. Some people lose a loved one, or fight a battle with cancer or some other horrendous illness. Some people find themselves in a divorce, or as a single parent. Even the victorious can have their abilities put into question, wrongly accused and hounded (such as Lance Armstrong's constant battle against ridiculous doping accusations). We cannot control these situations. But in each of these, there are variables that we are responsible for.
Frank Mir is a world champion MMA fighter. He was young, hungry and talented, and had at only 22 had a very bright career ahead of him. Then tragically, a motorcycle accident left him horribly injured and the doctors told him he may never walk again. So much out of his control, but he had his variables. He wasn't content to submit, so he did what he does best, he fought. This time he was fighting his own body, and he not only walked again, not only fought again, he became a world champion title winner. I like to see it as a big middle finger to that prognosis.
Lance Armstrong hadn't won a Tour de France yet when he was diagnosed with aggressive cancer in his testicles, lungs and brain, but he'd been fighting and attacking his life on a bike since he was about 13 years old. If you've ever read any of his books, you'll know he doesn't do well with the title "hero" and he's quick to offer that he's stubborn to a fault, and many call him a jerk. I find this even more inspiring that after a lifetime of battling a tough upbringing, beating advanced stage aggressive metastasized cancer and broken relationships he admits broke in part because he failed to make them a priority, he's even more awesome. Why is this? Because it means he isn't some god-like champion with heroic qualities the rest of us can never possess. He's an average guy with amazing physical abilities few can match that brought him to the top of his field, but what put him over the edge (and kept him alive) is not his body alone, it's that inside of those strong legs that recover so quickly and the heart that naturally delivers more blood than most average people is a normal guy who gets back up every time he gets knocked down. He's a guy who just keeps getting up, and that's something that all of us can do if we reach deep within our spirits, no matter what the struggle may be. You just need to keep getting up, and you win.
Monday's Diet:
Breakfast-1 egg, 1 piece low fat cheese, 2 double fiber wheat toast with smart balance and sugar free jam
Snack: protein shake with 1/2 banana and mootopia. 1 serving energy blocks during run.
Lunch: apple, 1/2 serving barilla plus, 1 serving chicken breast, mixed veggies, marinara sauce, 1 serving vanilla sugar free fat free pudding with mootopia
Snack: cottage cheese and yogurt
Dinner: turkey burger, zucchini baked with olive oil and bread crumbs, 1 serving ff/sf pudding with mootopia.
Monday's Workouts:
5.5 mile run with sprint drills
I intended to do 2 more workouts but found that I was still dehydrated from the trip and more so from the run. I was pretty run down with a bad headache and have learned not to push TOO hard after a trip (that's how I got the flu last time) so I made sure to get to bed on time and be ready to attack HARD tomorrow.
FINAL BREAKDOWN:
Calories Burned- 2267
Calories Consumed- 1832
Deficit- 435
Nutrient ratio: 45C/35P/20F
Stay tuned for tomorrow's update: Clear your head with a good spin cycle
Yesterday was quite an interesting day for me. I woke up exhausted after arriving home from the trip after midnight. Got up and made breakfast and got Mr. Nut off to work, cleaned the kitchen and set off on a training run. I plan to run a 5K (short I know, but I'm working on speed with all my cross training) at the end of August and need to start increasing my run length/speed. I got out as soon as I could to avoid the blazing Texas heat and away I went, feeling fresh though exhausted because I was ready to be in a healthy routine again after the weekend. Feeling strong, I picked up the pace slowly, and then it happened....I hit a sidewalk seam and I fell. The worst part was there were other people on the trail so my glorious tumble had witnesses!
It was the kind of fall that happens in slow motion, with lots of time for me to think on the way down. Oh boy, this is going to hurt! It was just a small stumble but it threw everything out of whack and the fall was inevitable (a lot like life in general can throw at you!). Thank goodness I had enough time and physical ability to figure out I could lean and fall onto the grass beside the trail rather than eat the pavement. I skidded onto my side, got back up and brushed myself off, yelled to the other people on the trail I was OK, just clumsy, and kept running.
As I ran on, I thought about the lesson of falling down in life, about all the cheesy cliches-pick yourself up by your bootstraps, we fall so we can learn to pick ourselves back up, etc. I've ALWAYS loved cliches because though not the brightest literary works, they speak to some piece of truth that resonates through all of us. We all fall down, and just like my stumble, there are variables in each situation. Some things we cannot control. I could not stop the forces of physics from pulling me forward beyond my ability to stabilize myself, but I DID have control over where I was going to fall, and what to do once I landed. I could have submitted and gone down on the pavement, or stayed there on the grass upset at the situation, or given up and gone home. There will always be situations in life which throw us off. I lost a job. Some people lose a loved one, or fight a battle with cancer or some other horrendous illness. Some people find themselves in a divorce, or as a single parent. Even the victorious can have their abilities put into question, wrongly accused and hounded (such as Lance Armstrong's constant battle against ridiculous doping accusations). We cannot control these situations. But in each of these, there are variables that we are responsible for.
Frank Mir is a world champion MMA fighter. He was young, hungry and talented, and had at only 22 had a very bright career ahead of him. Then tragically, a motorcycle accident left him horribly injured and the doctors told him he may never walk again. So much out of his control, but he had his variables. He wasn't content to submit, so he did what he does best, he fought. This time he was fighting his own body, and he not only walked again, not only fought again, he became a world champion title winner. I like to see it as a big middle finger to that prognosis.
Lance Armstrong hadn't won a Tour de France yet when he was diagnosed with aggressive cancer in his testicles, lungs and brain, but he'd been fighting and attacking his life on a bike since he was about 13 years old. If you've ever read any of his books, you'll know he doesn't do well with the title "hero" and he's quick to offer that he's stubborn to a fault, and many call him a jerk. I find this even more inspiring that after a lifetime of battling a tough upbringing, beating advanced stage aggressive metastasized cancer and broken relationships he admits broke in part because he failed to make them a priority, he's even more awesome. Why is this? Because it means he isn't some god-like champion with heroic qualities the rest of us can never possess. He's an average guy with amazing physical abilities few can match that brought him to the top of his field, but what put him over the edge (and kept him alive) is not his body alone, it's that inside of those strong legs that recover so quickly and the heart that naturally delivers more blood than most average people is a normal guy who gets back up every time he gets knocked down. He's a guy who just keeps getting up, and that's something that all of us can do if we reach deep within our spirits, no matter what the struggle may be. You just need to keep getting up, and you win.
Monday's Diet:
Breakfast-1 egg, 1 piece low fat cheese, 2 double fiber wheat toast with smart balance and sugar free jam
Snack: protein shake with 1/2 banana and mootopia. 1 serving energy blocks during run.
Lunch: apple, 1/2 serving barilla plus, 1 serving chicken breast, mixed veggies, marinara sauce, 1 serving vanilla sugar free fat free pudding with mootopia
Snack: cottage cheese and yogurt
Dinner: turkey burger, zucchini baked with olive oil and bread crumbs, 1 serving ff/sf pudding with mootopia.
Monday's Workouts:
5.5 mile run with sprint drills
I intended to do 2 more workouts but found that I was still dehydrated from the trip and more so from the run. I was pretty run down with a bad headache and have learned not to push TOO hard after a trip (that's how I got the flu last time) so I made sure to get to bed on time and be ready to attack HARD tomorrow.
FINAL BREAKDOWN:
Calories Burned- 2267
Calories Consumed- 1832
Deficit- 435
Nutrient ratio: 45C/35P/20F
Stay tuned for tomorrow's update: Clear your head with a good spin cycle
A lesson in losing
Whether you lose the weight or temporarily lose a goal, the important thing is never to lose the lesson. When I returned from my birthday weekend I knew that the scale would not be particularly kind. Travel, exhaustion, dehydration, more than a few cheat foods, they all add up to punish your body in the worst way. I attempted to make good decisions on the diet and fit in 3 workouts (that's right, I even managed a two a day!) but I also made some poor diet choices outside of my birthday meal (which I decided to allow as a forgiveness meal, because you only turn 28 and fabulous once, and as my father-in-law loves to say, sometimes you need to feed your soul).
Have you ever listened to a champion talk about a prior loss and the valuable lessons learned from it? A rising star is knocked down and some think they were just a flash in the pan success. But the wisest of them know there are lessons to be learned to get harder, tougher, and stronger from it. Often they say they learn more from that one loss as a professional then in all their many wins. F igure out why there was a weakness, attack it, and get BETTER. They say success is when talent meets preparation, and that means work, reassess, and work some more.
In my case, I lost too much sleep, throwing my fat burning ability out of whack, didn't drink nearly enough water, and picked fairly good but not the BEST diet options on our many meals out. I LOVE going out to eat with my family. It's always a wonderful few hours of talking and sharing and bonding. It's also a big temptation, and we LOVE to eat great food at the best restaurants. Even when I did pick the closest thing to what I would eat at home, there were problems. My scrambled eggs would come floating in butter, toast came pre-buttered soaked in the real thing (instead of smart balance and sugar free jam). Below when I address my diet for the weekend (which I DID take good track of for all my readers) I will point out what I now realize should have been not just a better option, but the BEST option. And from this I will learn, and grow, and get better.
Also, weighed in Monday morning at 138.8. I will weigh in again on Tuesday (normally don't do more than M/Th, to see how much of that is water weight, I'm quite sure there's more than a little that will come right off again). Either way, I jumped on that scale instead of shying away from it after a bad weekend, because I'm ready to attack my problem. I'm ready to learn and change and GROW. I want to learn from my mistakes, from my losses, and be the baddest, toughest, leanest bi-atch out there, and if that means facing the mistakes then bring them on. My body is ready for new marching orders, and I've got some diabolical plans to whip it into shape this week! I'm living for the future and learning from the past.
Weekend rundown:
Friday-
Breakfast at 4:30 to be ready to get to the airport-1 egg, 2 pieces wheat toast, smart balance and sugar free jam, low fat cheese and coffee with mootopia
snack: 1/2 protein bar and small bag of airline peanuts
lunch: airport chilis-here I made the very best choice I could make-I asked for the black bean burger, ate it on half a bun, and asked for vegetables instead of fries. The veggies were SO sad, dry and withered, but they were nutritious and low calorie, so I suffered through them.
snack: 1/2 subway turkey sub on wheat (my in-laws rock and had this waiting for us when we got off the plane)
dinner-Made a few mistakes here. I started out ok by passing on drinks, but I was too hungry and had some bread with oil. Ordered the sea bass and mixed veggies, but then had 2 fried shrimp from my mom's plate. I found that throughout the weekend I was always eying everyone else's plate to sneak just a taste of all the bad foods. As if the fact that it wasn't on MY plate made a difference. Remember to use the same mentality with your diet at the office and out to eat....If you didn't bring it/order it, don't eat it!!!!
I didn't get a formal workout in today, but I did manage to walk an extra mile and a half in the airport.
Total calorie burn: 1900 (all that walking took off an extra 100 calories, not great but I'll take it!)
SATURDAY:
Early breakfast out with my family: 1 egg with whole wheat toast, 1/4 serving of breakfast potatoes, coffee with skim milk
Back to the house for a 4 mile run
Breakfast with super wonderful in-laws: 1.5 whole wheat bagle with 2TB whipped cream cheese and salmon, coffee with skim milk. I did NOT need the extra .5 bagel, it just tasted so darn good. I fell prey to poor portions here.
Lunch out with my family: split a burger with my mom (~3oz on 1/2 a bun), side salad. Here's where I tripped up, I ate about 10 french fries from mom's plate. If I didn't order it, DON'T EAT IT!
I brought a cardio video along and worked that in after lunch. Amazing how even a little bit of greasy food can weigh you down. I can usually work out hard 45 minutes after eating clean food with no issues, but I definitely felt that grease sitting in my stomach.
Post workout snack: 2/3 serving of granola cereal
Dinner: this was my birthday celebration so I let myself go. As you'll see, I still kept some things in check to keep balance in my diet, but allowed myself to enjoy all that I usually restrict: 1 glass of wine, 1 piece of bread, 1/4 of a small crab cake appetizer ordered for the table, side salad with blue cheese dressing on the side (did not eat all the dressing), 6oz tenderloin with mixed vegetables and creamed spinach, and the literal icing on the cake.....a piece of 7 layer cake brought out for my birthday courtesy of Mr. Nut (with 7 forks to pass around the table. I took about 4 heavenly bites and made sure it kept in a full rotation and didn't sit in front of me or the whole thing would have lasted about 5 seconds, it was that good!)
Calories burned: 2560
Sunday:
Breakfast-out with family: 2 eggs (swimming in butter), 2 pieces wheat toast with butter, 1/4 serving of hashbrowns, 1/2 piece of ham, 1/2 cup milk with coffee. They had an oatmeal and fruit option which I should have opted for. I've come to realize that eggs toast and ham are an OK option when out if there is NOTHING else clean available, but if there is, take it because very rarely will that eggs and toast be as lean as you're hoping for. At the very least, insist that the eggs be cooked without oil and ask for dry toast so you can butter your own. They may have an alternative butter spread they just don't put out on the table you can ask for as well. Don't be afraid to modify and ask for substitutions.
Workout-went to the gym with the in-laws for a lower body workout. It's so awesome to have a family that wants to be healthy. Not only does it make it easier to fit the workouts in, it ensures that the family will live longer, healthier lives as well!
Lunch-chopped salad, cup of matzo ball soup, 1 small piece of rye bread and a bite of a Reuben sandwich. lesson learned-there was an option for a fruit and cottage cheese plate. Is it as yummy as a chopped salad with Gorgonzola or matzo ball soup from a great Jewish deli, of course not! But it's something I would/could eat at home. And if it isn't your cheat meal, that's what you should be eating. Who cares where you are or what people think about your meal choice. If you keep at it they'll be taking notes because they'll want to the body YOU have.
Snack: 1/2 protein bar, peanuts and beef jerky
Dinner: in the middle of a long, awful layover: turkey sandwich on sun-dried tomato bread and 1/2 apple shared with Mr. Nut.
Snack: 1 bag of airline pretzels and a cup of coke zero.
Calories burned: 2100
So what lessons can I share from this trip: If you wouldn't eat it out of your fridge, don't even think about eating it when you're out, and if you didn't order it, don't eat it!
Stay tuned for my next installment: Falling up
Have you ever listened to a champion talk about a prior loss and the valuable lessons learned from it? A rising star is knocked down and some think they were just a flash in the pan success. But the wisest of them know there are lessons to be learned to get harder, tougher, and stronger from it. Often they say they learn more from that one loss as a professional then in all their many wins. F igure out why there was a weakness, attack it, and get BETTER. They say success is when talent meets preparation, and that means work, reassess, and work some more.
In my case, I lost too much sleep, throwing my fat burning ability out of whack, didn't drink nearly enough water, and picked fairly good but not the BEST diet options on our many meals out. I LOVE going out to eat with my family. It's always a wonderful few hours of talking and sharing and bonding. It's also a big temptation, and we LOVE to eat great food at the best restaurants. Even when I did pick the closest thing to what I would eat at home, there were problems. My scrambled eggs would come floating in butter, toast came pre-buttered soaked in the real thing (instead of smart balance and sugar free jam). Below when I address my diet for the weekend (which I DID take good track of for all my readers) I will point out what I now realize should have been not just a better option, but the BEST option. And from this I will learn, and grow, and get better.
Also, weighed in Monday morning at 138.8. I will weigh in again on Tuesday (normally don't do more than M/Th, to see how much of that is water weight, I'm quite sure there's more than a little that will come right off again). Either way, I jumped on that scale instead of shying away from it after a bad weekend, because I'm ready to attack my problem. I'm ready to learn and change and GROW. I want to learn from my mistakes, from my losses, and be the baddest, toughest, leanest bi-atch out there, and if that means facing the mistakes then bring them on. My body is ready for new marching orders, and I've got some diabolical plans to whip it into shape this week! I'm living for the future and learning from the past.
Weekend rundown:
Friday-
Breakfast at 4:30 to be ready to get to the airport-1 egg, 2 pieces wheat toast, smart balance and sugar free jam, low fat cheese and coffee with mootopia
snack: 1/2 protein bar and small bag of airline peanuts
lunch: airport chilis-here I made the very best choice I could make-I asked for the black bean burger, ate it on half a bun, and asked for vegetables instead of fries. The veggies were SO sad, dry and withered, but they were nutritious and low calorie, so I suffered through them.
snack: 1/2 subway turkey sub on wheat (my in-laws rock and had this waiting for us when we got off the plane)
dinner-Made a few mistakes here. I started out ok by passing on drinks, but I was too hungry and had some bread with oil. Ordered the sea bass and mixed veggies, but then had 2 fried shrimp from my mom's plate. I found that throughout the weekend I was always eying everyone else's plate to sneak just a taste of all the bad foods. As if the fact that it wasn't on MY plate made a difference. Remember to use the same mentality with your diet at the office and out to eat....If you didn't bring it/order it, don't eat it!!!!
I didn't get a formal workout in today, but I did manage to walk an extra mile and a half in the airport.
Total calorie burn: 1900 (all that walking took off an extra 100 calories, not great but I'll take it!)
SATURDAY:
Early breakfast out with my family: 1 egg with whole wheat toast, 1/4 serving of breakfast potatoes, coffee with skim milk
Back to the house for a 4 mile run
Breakfast with super wonderful in-laws: 1.5 whole wheat bagle with 2TB whipped cream cheese and salmon, coffee with skim milk. I did NOT need the extra .5 bagel, it just tasted so darn good. I fell prey to poor portions here.
Lunch out with my family: split a burger with my mom (~3oz on 1/2 a bun), side salad. Here's where I tripped up, I ate about 10 french fries from mom's plate. If I didn't order it, DON'T EAT IT!
I brought a cardio video along and worked that in after lunch. Amazing how even a little bit of greasy food can weigh you down. I can usually work out hard 45 minutes after eating clean food with no issues, but I definitely felt that grease sitting in my stomach.
Post workout snack: 2/3 serving of granola cereal
Dinner: this was my birthday celebration so I let myself go. As you'll see, I still kept some things in check to keep balance in my diet, but allowed myself to enjoy all that I usually restrict: 1 glass of wine, 1 piece of bread, 1/4 of a small crab cake appetizer ordered for the table, side salad with blue cheese dressing on the side (did not eat all the dressing), 6oz tenderloin with mixed vegetables and creamed spinach, and the literal icing on the cake.....a piece of 7 layer cake brought out for my birthday courtesy of Mr. Nut (with 7 forks to pass around the table. I took about 4 heavenly bites and made sure it kept in a full rotation and didn't sit in front of me or the whole thing would have lasted about 5 seconds, it was that good!)
Calories burned: 2560
Sunday:
Breakfast-out with family: 2 eggs (swimming in butter), 2 pieces wheat toast with butter, 1/4 serving of hashbrowns, 1/2 piece of ham, 1/2 cup milk with coffee. They had an oatmeal and fruit option which I should have opted for. I've come to realize that eggs toast and ham are an OK option when out if there is NOTHING else clean available, but if there is, take it because very rarely will that eggs and toast be as lean as you're hoping for. At the very least, insist that the eggs be cooked without oil and ask for dry toast so you can butter your own. They may have an alternative butter spread they just don't put out on the table you can ask for as well. Don't be afraid to modify and ask for substitutions.
Workout-went to the gym with the in-laws for a lower body workout. It's so awesome to have a family that wants to be healthy. Not only does it make it easier to fit the workouts in, it ensures that the family will live longer, healthier lives as well!
Lunch-chopped salad, cup of matzo ball soup, 1 small piece of rye bread and a bite of a Reuben sandwich. lesson learned-there was an option for a fruit and cottage cheese plate. Is it as yummy as a chopped salad with Gorgonzola or matzo ball soup from a great Jewish deli, of course not! But it's something I would/could eat at home. And if it isn't your cheat meal, that's what you should be eating. Who cares where you are or what people think about your meal choice. If you keep at it they'll be taking notes because they'll want to the body YOU have.
Snack: 1/2 protein bar, peanuts and beef jerky
Dinner: in the middle of a long, awful layover: turkey sandwich on sun-dried tomato bread and 1/2 apple shared with Mr. Nut.
Snack: 1 bag of airline pretzels and a cup of coke zero.
Calories burned: 2100
So what lessons can I share from this trip: If you wouldn't eat it out of your fridge, don't even think about eating it when you're out, and if you didn't order it, don't eat it!
Stay tuned for my next installment: Falling up
Thursday, July 30, 2009
Plan ahead to stay ahead
I love a good cheesy overused phrase, so here it goes....If you fail to plan, you plan to fail. I bring up this topic because tomorrow I'll be catching a flight to visit family for my birthday weekend. Without proper planning it could be a disaster, as vacations usually are. Too much good food and drink with friends and loved ones you rarely see, late nights, lazy mornings, no time for workouts in between all the fun, that could easily lead to a pound or two GAINED, and a heavy conscience to add to the checked luggage on the flight home (and these days that'll cost you an extra $15!).
The simple solution is plan plan plan ahead. Warm up with a good breakfast, no matter how early you're getting up. Protein bars, nuts and beef jerky will take the place of airport fried food and margaritas, not to mention the "meal" you're lucky to get on the plane (last time I flew I was offered a squished muffin of unidentified flavoring, no thanks). Once at the airport, don't just sit there waiting for the plane to arrive, get up and take a stroll, do some people watching. You can easily log a mile or two in those terminals.
Once you arrive at your destination, remember that you brought your goals and resolve with you (and hopefully some workout gear). I've packed several options-running, a few workout videos, some resistance bands, and all the nerdy gear I could stuff into a carry on bag to go with it. Not only that, I have 2 specific workouts planned each day so when I arrive all I'll have to do is figure out WHEN to fit them in, not where , what and if. In addition, I plan to make at least one a local workout so that I can get some local flavor, as well as hopefully get the family involved. Diet will lean on my subsidized protein bars, and the best food each place I go has to offer.
I may not be able to log in while I'm out of pocket, but you can still follow my twitter, I'll be checking in regularly with updates and tips on how to avoid the many pitfalls that come with the bliss of vacation.
Remember to eat clean, work hard, and enjoy the burn!
The simple solution is plan plan plan ahead. Warm up with a good breakfast, no matter how early you're getting up. Protein bars, nuts and beef jerky will take the place of airport fried food and margaritas, not to mention the "meal" you're lucky to get on the plane (last time I flew I was offered a squished muffin of unidentified flavoring, no thanks). Once at the airport, don't just sit there waiting for the plane to arrive, get up and take a stroll, do some people watching. You can easily log a mile or two in those terminals.
Once you arrive at your destination, remember that you brought your goals and resolve with you (and hopefully some workout gear). I've packed several options-running, a few workout videos, some resistance bands, and all the nerdy gear I could stuff into a carry on bag to go with it. Not only that, I have 2 specific workouts planned each day so when I arrive all I'll have to do is figure out WHEN to fit them in, not where , what and if. In addition, I plan to make at least one a local workout so that I can get some local flavor, as well as hopefully get the family involved. Diet will lean on my subsidized protein bars, and the best food each place I go has to offer.
I may not be able to log in while I'm out of pocket, but you can still follow my twitter, I'll be checking in regularly with updates and tips on how to avoid the many pitfalls that come with the bliss of vacation.
Remember to eat clean, work hard, and enjoy the burn!
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