healthy living

Diet on Vacation

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Dieting on vacation? Say whaatt? That question came up in my mind so many times while we were on vacation. I had only been on the new meal and training plan for a week before our week long vacation. For me and my husband, vacation means unlimited opportunities to eat tasty food that’s bad for us. I think we only once attempted to eat healthy and exercise while on vacation so I knew this would be hard.

I kept telling myself that even thought it’s healthy food that doesn’t mean it has to taste bad. We can make it taste good I’m sure. We did a good job I think. We had a lean steak one night and some scallops another night so we tried to mix it up with foods we don’t normally eat. On the physical side we went walking each day for thirty minutes. There are HUGE hills out at our little house in the country where we stayed for the week so each time we came back inside sweaty and exhausted. YAY on the physical part of the plan!

I do have to be honest. One night, I think it was Thursday night, I didn’t want to cook food. I’m on vacation right?? I need a break. So we went down the road and got Subway sandwiches. It could have been worse. I could have told my husband, Hey let’s go get Mexican, and we would be trucking on down the road to get my fix of melty cheese. I had the Teriyaki Chicken sandwich with the sweet onion dressing. Not too bad. I felt guilty because carbs are not on the diet for dinner. No one tell Roger please. OK, so I also had a beer. I can’t beat myself up too bad. On a week long vacation that was my one slip up so I’ll take this as a win.

My follow up with Roger went well. I spoke to him the first of the week. The plan going forward is to merge my strength training and cardio into one morning session. I get home late many times and tasks and chores vary, so trying to get in cardio at night just isn’t working. He recommended eating half a banana before working out and eating my carbs right after which is a piece of toast. The banana will give me what I need for the strength training and then while I’m doing the cardio this will burn fat. I’m excited to see how this works out. It’s a lot to get through before I even get to my pressure cooker of a job each morning. It will be challenging but I want to make it happen.

So far I’ve been doing this for I guess four weeks now? I don’t know if I’ve lost weight really. I hadn’t weighed myself until Thursday. I have a base line now to start with. I do know that I feel healthier, some of my clothes fit better, and I have more energy. The best part is that I feel very positive about the future. I have a plan to get healthy and to get back on my bike. Roger is such a blessing. He is super supportive and I no longer feel like I have to try to figure out all of this on my own.

Last week, just in case you noticed there is a week long gap in my writing, I had to get a tooth pulled and what I call the molly bolt for a dental implant screwed into my jaw. I wasn’t feeling very good and had to focus on somehow getting through the work week with that kind of pain. But I’m back now and it will be the first full week that I don’t have to deal with a stomach bug or mouth pain. I can fully devote myself to the plan.

We are heading out to see  the movie Deadpool 2 so it’s time to go. Remember to add some fun into your life to make all of the hard work worth while!

Until next week,

Eat Well and Prosper!

Kind of gross, but surprisingly close to what is screwed into my jaw right now.

 

EatRightFitness

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Good Morning! I hope everyone had a great Memorial Day weekend! It’s been a busy couple of weeks. I’ve been tackling a stressful project at work, had the stomach flu and trying to add on my new workout routine and food plan designed by Roger at  http://eatrightfitness.com/

Last time a blogged I was going to have my in person initial nutritional consultation with Roger. I was super nervous and worried that he would scold me for my weight or current eating habits, kind of like a mom who practices tough love. Weeks before the meeting I had been stress eating really badly. I have a high profile project at work going on, trying to study off hours for a certification exam, trying to get everything stable before my week off (this week YAY!) and then the stress of not knowing what this meeting was going to be like. How it would change my life and how many foods I would never get to eat again. *sighs* And of course my body found ways to eat all of those foods as a sad goodbye. But my worries about Roger were completely unwarranted. He is so motivational and upbeat. I couldn’t have wished for more.

We met at his home office for the first meeting. He was super nice, strong handshake and looking healthy and fit like his pictures on his website. Sometimes people doctor up their pics, but nope, you get what you see here. I heard somewhere a couple of years back that you don’t want to take your health advice from an overweight person just like you wouldn’t want to take financial advice from a poor person- certainly makes sense- so my first impression settled me down a bit knowing I was in good hands.

The discussion started off with telling him about my lifestyle, the foods that I eat,  and my goals for fitness and health. I told him I was interested in getting back into cycling and wanted to be healthy enough to do this. Some of my concerns were that my husband may not be able to cycle with me this time around because of his knee surgery, and one of the reasons I’ve been delaying is that I’ve been hoping he’d be able to go with me. Doing it alone is no fun. Roger told me that he would find some beginner groups that he could hook me up with along with some online spinning classes. For those who aren’t familiar with riding groups, beginner means 12-15 miles per hour. Many groups are racing groups that travel up to 22 miles per hour so you have to be careful. You don’t want to be left in their dust with no map to find your way back.

His knowledge of the sport really impressed me. He even knew the cycling world lingo including the term bonking. During this conversation I took the opportunity to ask what his thoughts were on the Keto diet. With all of the cardio I’m going to be doing, and sheer curiosity, I couldn’t help myself. His take on it was that this diet isn’t for everyone, and with my goals, it’s not for me and recommended not to try it. if I remember right he said the only clients he has used a variation of this diet were those with diabetes and those with severe cases of bi-polar disorder. Not sure why this is for the latter, but certainly intriguing.

Roger has merged the two worlds of nutritionist and physical training in a way I hadn’t seen before, and that I’m completely thankful for. My meal plan and exercise plan is tailored for my cycling goals and  as my fitness level changes or my exercise regime changes, so does my diet plan. I could go on forever about how excited I am about this new journey. Check out his about me page. The man knows what he’s doing http://eatrightfitness.com/pages/about/

Another thing Roger does that I’m excited about is how he combines the science of nutrition with behavioral habits. We talked about when I tend to stress eat the most, which for me is when I get home. I have a happy life at home and I wasn’t sure why that would be. He explained that it could be that home is where all of the food is and that I may be worried that when I get home I’m worried about making bad choices. In order to combat this he recommended eating an apple on the way home, and then before I even walk in the door, take a walk around the block. After the confused look surely appeared on my face, he explained that chewing releases chemicals that calm you. Take for instance when you were a kid and a stressful situation arises, you may have chewed on your hair or your nails. This is a behavior to calm your mind. Fascinating!

There is so much more to talk about but I have to run for now. Tomorrow morning I’ll be talking about how my first week on the plan went and how my distance follow up scheduled at 2 pm today goes. I’m feeling very positive about all of this and hope you enjoy hearing about it.

Have a great Tuesday morning! See you tomorrow.

Eat Well and Prosper!

Goals of the Week

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This week is going to be another set of the same plus one different goal. I’m pretty stubborn so it may be harder than it looks on paper. Last week went well. Surprisingly just adding one more work out a week was more challenging than I thought it would be, but I made it happen.

Goal 1– Continue working out 5 days a week-

Goal 2– Meet up with my newly hired dietitian/trainer Roger Adams who can be found here- eatrightfitness and listen to what he says

Goal 3– Eat a veggie snack- I’m hoping Roger can help me figure out how to do this

Another quick and simple set of goals. After meeting with my dietitian I’ll probably have some fresh goals to add

Goals of the Week

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A few of my goals this week are a bit of a repeat of last week’s, but I also have some new ones.

Goal 1- Keep up the good work on drinking decaf coffee. The desire to drink caffeinated coffee isn’t there anymore, but I’m struggling with lack of energy and getting agitated more easily. I’m hoping to push through this soon.

Goal 2- Do some research on finding a way to up my energy now that I’m not drinking caffeine.

Goal 3- Up my workout goal to 4 times a week. My goal the last two weeks was 3, and I’ve done 4 for two weeks, so I think upping the minimum to 4 is possible. I’m sticking to using the Daily Burn website to achieve this. All you have to do is show up. They plan the workout for you. Easy Peasy.

Goal 4- Eat a veggie snack a day. This still remains a challenge. It has never been a habit for me but I’m hoping that if I stick with it, that eating them will become a habit.

Goal 5- Try to write more often. My job demands a lot of time, and is very stressful, but I need to make time for me.

I think that’s enough for one week. Whew! I’m being pretty ambitious here, but my spirits are up and I know I can do it.

Have a great week and check in next week to see how I did!

Goal Update

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I’m pretty excited about my progress over the past two weeks. I’ve been drinking decaf coffee, working out with Daily Burn’s New Beginner Series 4 times a week, taking a 15 minute walk at work each day and struggling through eating a snack of veggies. The veggies remains the hardest goal which still surprises me. I received this in my email from my fitbit. It’s pretty cool. Since I’ve been able to do 4 days a week for exercising I’m going to up that setting from 3 to 4. It feels great to finally stop thinking about becoming active and actually doing it.

Goal Update

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My goals last week (and the week before)were:

Goal 1- Continue working towards my goal of going all decaf. So this week I’m doing two espresso shots of decaf and just one shot of caffeinated shots.

Goal 2- Work out in the training room at lease three times this week. I’m going to be starting back at the beginning of the True Beginner Series on the Daily Burn website. My husband also agreed to give it a try. YAY!

Goal 3- Eat more veggies. I usually eat veggies at lunch but I don’t eat them as a snack. This week I’m going to add one veggie snack a day

The results for the past two weeks were mixed.

Goal 1- I’ve been successful with the coffee goal. I’ve been doing the two decaf shots and one caffeinated shots for two weeks now.

Goal 2- I didn’t work out in the training room but I did walk twenty minutes each day which is more than I have done in a long while so it’s a modified win.

Goal 3- As I expected, eating veggies as a snack each day has been challenging. I’m kind of surprised that eating them felt like such chore. I’d eat them as fast as I could to get it over with. But I did it.

My goals next week will continue on these lines. I successfully pulled off goal 1 and 3 and will make goal 2 happen with working out in the training room.

I’ve learned to remind myself that each new day is a new opportunity to be successful.

 

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For the Love of Sugar

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For the love of sugar! It’s my kryptonite. For some people it’s pasta, others it’s bread, and for my daughter it’s potatoes. My first memory of losing control with sugar was when I was twelve years old. My grandmother bought these mini ice cream sandwiches and stored them in the freezer out in the garage. We were only supposed to have one, but my sister and I would sneak outside and eat I don’t know how many at a time. I would call myself a sugar-aholic. Eating just one piece of sugar is just the beginning. There’s no such thing as eating just one. If I start the day eating sugar, then I’m eating it all day.

Searching for a solution, I came across two trains of thought. Quit sugar completely. Cut it out of your life forever. The other thought was eat it in moderation. If you cut it out completely, then it will become the forbidden fruit and you are more apt to lose it one day and smother yourself in a mountain of chocolate iced cupcakes. My nutritionist had allowed 100 calories of chocolate in my eating plan so that can’t be a bad thing.

A couple of years ago I decided to take the route of quitting sugar altogether and even did it cold turkey. I had already done it with smoking, and caffeine, so why not? If I can’t control myself, then quit it. I had actually read a story a bunch of years back about a lady who was a pasta addict and she decided to quit. I remember thinking, “Oh my goodness. What a horrible idea!” Then I turned the concept on myself but with sugar instead. The horror and shock of such a horrendous idea was too much. I would sometimes think about it over the years and quickly shove the idea away. But, I did do it and was successful at it for a year. The thing I found though was that I had been using sugar to make myself feel better, and as a reward for achieving goals. Now, when I wanted to feel better or reward myself, I became depressed. I had nothing to help me now. I’d even get a cake pop and try to eat it, but found the taste repulsive which made my depression even worse.

I’ve also tried eating sugar in moderation, as my nutritionist had suggested. This worked for a little while, until that big hit came. The one where a co-worker upsets you, or you catch a bad cold and just want comfort food. I lose it every time. I was really sick this week with allergies and had a really bad week with unhealthy choices.  It makes it much worse when you are a sugar addict.

Both options have their challenges. Deal with the emotional loss of sugar after quitting cold turkey, or try to find some control and will power to only eat it in moderation. My daughter has been a great inspiration to me. She’s been making a ton of progress with her weight, eating and self control. Growing up with a sugar addict for a mom hasn’t made her transformation easy. So I decided to chat with her and try to come up with a plan. She asked, “What food do you eat for comfort that is not sugary? ” My answer was,”Cheese enchiladas and grilled cheese sandwiches!” Hmmm…not healthy, but a start to finding a solution.

After some inner searching and conversation we came up with this plan. Bring some string cheese to work, which is where I’m usually weak, to deal with the stress and comfort eating. For the sugar, try to eat a healthy sugar. So I’m getting some small oranges and splitting off the wedges. When I want sugar, I’ll eat one of the wedges. I’m also going to try to take a walk if i’m having a really bad struggle When I quit smoking I drank some water when I wanted to smoke. I imagined that with each drink I was cleaning away some of the damage I had done.  Want sugar? Then walk.

Which option would work best for you? Quitting cold turkey or eating sugar in moderation?

OR 

Until next week!

Eat Well and Prosper!