Saturday, November 24, 2012

Big

It's Thanksgiving Weekend.
I've been less than vigilant and am back up to 181#
I cooked non-paleo this weekend (except for steamed peas and turkey).
All foods prepared were a butter or sugar delivery system.
I'm in a class all next week (opportunity to have dedicated time to get back on track) and will work earnestly to eat veggies and meat; little fruit; little to no sugar.

Love this Thanksgiving pic of my family...
Pictures tell a 1000 words..the words this picture tells me is..."Star, you are getting BIG! STOP IT!"



Monday, October 8, 2012

I'm Back!

Took some time off.
Some muscle relaxants and a power NSAID and I feel brand new.
Started yoga twice a week since I haven't been able to get a physical therapy appt.
Seems to be helping with core strength... YAY

I have new metrics.  Breakthrough on my hip measurement.  And finally below 180 consistently...a plateau I didn't think I could get off of.

28-May-12 10-Jun-12 24-Jun-12 8-Jul-12 22-Jul-12 7-Oct-12
Waist 33.5 33 32.5 32.5 32.5 32.5
Hips 43 42.5 42.5 42.5 42.5 42
W:H Ratio 0.779 0.776 0.765 0.765 0.765 0.774
Weight 184 182 180 180 179 176
Inches on waist - 0.5 1 1 1 1
Inches on hips 0.5 0.5 0.5 0.5 1
total inches lost 1 1.5 1.5 1.5 2
Pounds lost - 2 4 4 5 8

I also found a fun website http://www.modelmydiet.com/
You can make a virtual model and see what you will look like before and after.
I like the after shot...gives me something more tangible to work toward.

Pretty paleo most of the time but still enjoy pizza and non paleo foods.
Although...everytime I eat bread, I think I'm noticing a gassiness which is now fun.

Let's try a good paleo week and look at metrics again on 14 Oct...


Saturday, September 8, 2012

I've got your back

My back is injured.  The low back is just very "rusty".
I have had a bulging disc in the past and think it is rearing its ugly head again.
The pain was intolerable last weekend which resulted in a day of rest after a visit to the ER.
The pain has subsided in a miraculous way.
One day I'm in tears...the next day...I'm slow but better.
I have an appt to see the doc on Tuesday.  I hope they order an MRI...I really want to get to the bottom of the issue with my back.

Need some core strength.


Sunday, August 26, 2012

Day 1A - A Whole 30 new beginning

So, yesterday...I ate Crab Bisque or some other creamy soup name and calamari.
It was delish but the thing I noticed this morning...
I was hungry...
Hungry, hungry...
Hungry like I wanted to eat anything and everything in sight hungry.

So...we begin anew...again.


Let's go Star!  Go Star!  Go Hard!

Saturday, August 25, 2012

Day ? - Whole 30 Recap

Well...
I've gotten sidetracked.
Again.

I caught a cold and just didn't feel like exercising or preparing meals.
So, I fell back into old habits.

I also have the added stress of a new job with a new boss.
I'm routinely leaving the office at 7pm or later.
It sounds like whining...and it likely is but...
It's hard to get up in the morning to go exercise...when I haven't really had a lot of sleep the night before because I'm getting home sooooooo late.

Frustrating.

Need to eat more veggies, lean meats, some fruit and nuts...

GO!

Wednesday, August 8, 2012

Day 5 - Whole 30 Recap

I have a cold!
I can't smell anything!
I can't taste anything!
Every time I sneeze, I'm sure that my brains are going to fly out of my ears.

Sleep:  Fell asleep at 10 and up at 4:30 -- on 6.5 hours

Food:
Breakfast...smoothie with spinach, banana, berries, carrots, protein powder, flax seed and coconut water

Lunch and Dinner ... chicken thigh and sweet potato fries.

Only ate dinner because I should...absolutely no appetite...this cold is a bummer.

Exercise:
None.
Feel like poo and want to rest.
Think that is best.

Goal:  Drown this cold in H2O.  I like to avoid medicine when I can so... look out cold...you're going to get drowned.


Day 4 - Whole 30 Recap

I'm catching a cold.

I wonder where I would find Paleo cough drops?
I had a sore throat when I woke up.
Found some Halls Vitamin C lozenges to suck on all day at 15 calories a piece...I think I had 10-15 of the 25 count bag.  Throat felt better.  Probably should have done the warm salt water gargle routine but that takes time...and I just wanted the convenience of sucking.
As a result of the sore throat, I didn't exercise today.

I need to keep a stash of bone broth in the freezer 'cause all I wanted yesterday was soup.

Breakfast:  Sausage and Eggs

Lunch:  Chicken and Broccoli

Dinner:  5 Guys Burger with veggies (onions, lettuce tomato, mushrooms); no bun and 10 french fries.

I know they say you go through a sort of Carb flu when you're getting off carbs.
But I think this is an actual cold.
I'm craving a massage too...need to do a mobility WOD with the foam cushion thingey.

w/the exception of the fries...it was a Paleo day.

Trying to avoid the temptation of stepping on the scale everyday but to no avail...I want to see progress through better eating.  I'll try to stay off the scale tomorrow.

Monday, August 6, 2012

Day 3 - Whole 30 Recap


Day 3- Whole 30 recap


Breakfast:  Omelette

Lunch:  Spinach Salad with two chicken thighs

Dinner:  One chicken thigh and sweet potato fries

Worked out with a friend today.  Hula hoop, weighted jump rope, kettle bell swings, sumo and kettle bell press, dips, push ups and plank.  Can you say sweaty?

Great way to start the day on the right foot.  A morning workout of course.  I just can't get the motivation to workout after work or during the day.  I find a reason not to...like a hair out of place or a hangnail can be a perfectly good reason not to workout.  So morning workouts.

I am the proud owner of a medicine ball (10 lbs).  I found it online...on sale!
YAY!  
Looking forward to some wall balls!

Today:  I wanted to drink more water...just a bit...and I did...6 cups of green tea today.  2 cups of water.  

Tomorrow:  Continue with the incremental change...drink a little more water.

Sunday, August 5, 2012

Day 2 - Whole 30 recap


Day 2 - Whole 30 recap

Had a successful Whole 30 day.  As coach would say....VICTORY!

Breakfast:  Almond Butter (a couple of spoonfuls before my run)

Lunch:  Omelette

Dinner:  Spinach Salad and two chicken thighs (recipe compliments of Foodee Project)...yum

Ran just short of 8 miles to day with leaden legs.  Running on a treadmill has ruined me...the road doesn't move underneath my legs and that just bums me out.

Stomach is finally recovered from the Wendy's experience.  Won't do that again.

Got 8+ hours of sleep last night...

Observation:
Didn't crash and burn after my run last week.
Last week...I ran, took a shower and laid in the bed the rest of the day recovering.
Today, I felt much better.  Wonder why?
Well, I actually had things to do today.
Vacuumed, laundry, took Scott to Crossfit, brunch out with the fam.
I did have an unintended siesta while watching the Olympics this afternoon...but aren't naps a good thing?

Establishing New Habits:
I read a good article today about establishing new habits that I can really get into:
The gist of the article is to make gradual changes vice sudden ones.
You end up establishing new habits that in a sense is like bypass surgery...it creates a new pathway around the old habit.

Tomorrow's new habit...drinking just a bit more water and staying away from the incessant junk food in the office.

Day 1 - Whole 30 recap

Day 1 - Whole 30 recap

Had a very successful Whole 30 day.

Breakfast:  Almond Butter and Banana

Lunch:  Meatballs, tilapia and salad

Dinner:  (I'm most proud of this meal because it was at a pool party at someone's home):
Hamburger (no bun), tomato, lettuce, spinach salad, chicken kabob, asparagus, fruit kabobs (2)

Eating out can be challenging but I found a litany of things that I could eat and really enjoyed.  I even ate asparagus, which is a miracle for me since I scarred from asparagus journeys as a child...having to stay at the table and eat the "nasty" asparagus...couldn't get up from the table until it was done....ew!

Looking forward to another healthful day of eating.

That experience with Wendy's (that upset my tummy for 24+ hours) really told the tale for me of why I should be eating more clean...the body rejected the bad food.

Whole 30


I'm trying the Whole 30 this month (http://whole9life.com/2012/01/whole-30-v2012/).  Starting yesterday (03 Aug 2012).
Eat paleo.

I've been about 60/40 in my ability to eat Paleo of late and I think my body is starting to convert to wanting/desiring good foods.  Last night, I had a Wendy's single hamburger with cheese (and bun) w/ a side of fries.  This morning...my body is rejecting this food.  My tummy is unhappy (I'll spare you the gory details).  This is more proof for me that I'm not built to eat this kind of food...anymore.

As I get more into this...doing more research and reading, I find lots of good support.

The Foodee project is my new favorite website.  It provides good info on recipes that are paleo.
You can add the recipes to a shopping cart which in turn creates a grocery store shopping list!
Very convenient!

Sunday, July 29, 2012

Metrics


  28-May-12 10-Jun-12 24-Jun-12 8-Jul-12 22-Jul-12
Waist 33.5 33 32.5 32.5 32.5
Hips 43 42.5 42.5 42.5 42.5
W:H Ratio 0.779 0.776 0.765 0.765 0.765
Weight 184 182 180 180 179
Inches on waist - 0.5 1 1 1
Inches on hips   0.5 0.5 0.5 0.5
total inches lost   1 1.5 1.5 1.5
Pounds lost - 2 4 4 5


Making progress but slowly.
12ish weeks til the Marathon
Ran 6 miles today...well run/walk.  1:12
Time to step up the training.
Having the Olympics on right now is quite motivating...I must say.

Tuesday, July 17, 2012

Accu check nano

I'm offended. I just saw a snappy ditty of a commercial on TV for accucheck nano. It's a meter so you can test your blood sugar if youre diabetic. They make it sound so cool. So convenient. So commonplace. Now, I understand that diabetes happens. But is type2 diabetes happening with too much regularity because of our culture that is inclined toward obesity? Hmmmmm Eat your veggies. Eat lean meats. Some fruit.

Sunday, July 8, 2012

Inspiration

Diet Coke - not craving it any more.  Drinking Pellegrino with lemon juice in a wine glass (when I can) and it feels extra special.

Workouts:  Slumped this week.  I tweaked my ankle last week and when I try to push off, it says "WHAT ARE YOU DOING?  STOP THAT!"  Only two workouts this week

Food:  Not eating what I should and the scale shows it.

My circumference measurements remain unchanged but my weight was up 4lbs :(
(you reap what you sow...)

Still reading It Starts With Food.  It's easy enough to do; now I must follow through!

Reinvigorated by working out today...looking forward to going to the gym tomorrow already!

Friday, July 6, 2012

Six Inches

Six Inches!  


Golfer Bobby Jones once said, "The most important six inches in golf is in between the ears." 


I'm working each day to get those six inches to comply.  One day at a time.

Thursday, July 5, 2012

Diet Coke

5 July 2012 - Diet Coke - Day 38

I toyed with what to title this one.
Diet Coke addiction...nah...give the diet coke too much power.
Diet Coke love...nah...I love my husband...I love my children...I don't love a beverage.

So, it's just...Diet Coke.
It could also be Diet Pepsi (no brand allegiance at all).

Bottom line, a week ago yesterday I stopped Diet soda all together.
It goes in line with my attempt to eat real food...real Paleo food.
I read this article in Shape magazine ...http://www.shape.com/healthy-eating/healthy-drinks/are-you-addicted-diet-soda about why I should stop.  And Coach encourages me to.  And Damion encourages me too.  And my sons are supportive when I tell them, "Don't let me buy diet soda when we are out."  And they help immensely.

So, it has been a week of water, mineral water, one beer and tea...oh and Gatorade on the day I did the Crossfit Games.  But that's it.  I wasn't really addicted to caffeine so there haven't been withdrawals there.
There are just foods that need a Diet Coke.  Like Cashews, pizza, burgers, etc...
And my mouth actually starts to crave the bubbles of the soda and that taste that goes with it.
But...I'm doing fine.
I've done this twice before while on cruises because we don't buy the all you can drink wrist band...which lends itself to drink unsweetened tea and water for a week.

So, as I walk through the grocery store, I know I'm easily able to not buy carb loaded foods (tastycakes, potato chips, etc) and now I can easily add Diet soda to that list.  One of the things that I've always been concerned about was memory loss.  I think there's a connection...so...let's see if the fog starts to clear too.

Bye bye Diet Coke.  I don't need you.

Sunday, July 1, 2012

Underground Wellness

1 Jul 2012 - Day 34
Well, somewhere along the line the Month of May melted into Jun and now it's July!
34 Days into this journey and it feels a little easier of late.

Nutrition:  I listened the Underground Wellness Show and that interview with the Hartwigs was amazing.  One of the analogies they used was about smoking.  For me, it's so easy NOT to smoke.  So, how can I bring that mindset to NOT eating the foods that aren't Paleo/Primal?  The Hartwigs suggested not trying to "white knuckle" (e.g., "suffering" through the absence of a desired food) but to reward myself with a substitute food.  So, when I want a Diet Coke, I should go after some mineral water with lemon, lime or rosemary; iced tea w/stevia and lemon, water, etc...  find another thing to fill that void that is healthful.

Exercise:  I think I'm doing well with being consistent and getting into the gym.  I need to hit the path more to get ready for this Marathon.  The treadmill is all well and good but not quite the challenge as running in real life.

Bonus:  Yesterday, Scott and I did the Vanguard Games.  It's like my gym's version of a mini Crossfit Games.  We did 3 challenging WODs and an obstacle course.  I managed to hike my 6 foot frame over the 6' wall.  Aye Dios Mio!  I have interesting bruises on my body after the obstacle course and am a smidge sore.  But, as Coach Paul says, reward the Pachyderm.

Dear Pachyderm, thanks for being there for me to get these challenging workouts done.  You performed well and didn't give up.  You displayed wonderful effort and diligence.  You are walking us down the right path!  Get 'er done!  I'm proud of you Pachyderm.


Thursday, June 28, 2012

On a Streak or On a Slump?

On a streak --> On a slump

OK...pizza!
I said it!
Pizza!
I said it and I ate it!  4 slices...plus focacia bread (think thick crust pizza bread with oozy cheese on it).
And a candy bar (3 musketeers).

And...how did I feel?  Guilty and fluffy.

So today, I start again.
I'm so enjoying a new book.  It Starts With Food by Dallas and Melissa Hartwig.
They are being interviewed RIGHT NOW on the Underground Wellness Show at http://www.blogtalkradio.com/undergroundwellness/2012/06/29/it-starts-with-food-w-dallas-and-melissa-hartwig.

I got a good reboot from my coach today to help encourage me through the Paleo process and listening to this online podcast is just what the Dr. ordered!

On a good note, I enjoyed another interval workout 4x400m!  Wonderful!  Legs felt sparkly afterwards.

Monday, June 25, 2012

Fat v. Muscle - I choose muscle


I've often heard it say that 5 pounds of fat weighs more than 5 pounds of muscle.
But doesn't that sound odd to you?
Doesn't 5 pounds just equal 5 pounds whether it's a fat or muscle or pinto beans or paper?
Yes...I think so.
But look at the difference in the amount of volume fat takes up.
that 5 pounds of fat is just all oozy everywhere...whereas the muscle is lean, sleek, dense.
So, as I ponder the whys of eating paleo and exercising... it's to get a more lean, sleek appearance that is healthy and fit.

5 lbs = 5 lbs
Just sayin'

Saturday, June 23, 2012

Metrics

Day 25, 26, 27, Thursday, Friday, Saturday - 21, 22, 23  Jun

So...nearly a month has past.
Today is a metrics day.
I vowed only to get on the scale every two weeks and weigh every two weeks.
That is an easy and hard vow to keep.
I walk past a scale in my bathroom and at the gym every day.
And I think about jumping on the scale every time but resist.
(Maybe I could apply the will power in other areas of this journey...just sayin'!)

So.  Here are the new metrics --


28-May-12 10-Jun-12 24-Jun-12
Waist 33.5 33 32.5
Hips 43 42.5 42.5
W:H Ratio 0.779 0.776 0.765
Weight 184 182 180
Inches lost - 1 1.5
Pounds lost - 2 4



I'm down 4 pounds and have lost 1.5" on waist and hips since I started.
Everything is tracking in the right direction from that standpoint but likely could be tracking a little faster with a more consistent diet and some added intensity to my exercise.

I was dismayed when I got on the scale because I couldn't remember the metric from two weeks ago and thought maybe I had gained weight.  False alarm.

Added an Omega 3 Fish Oil to my regime - Nordic Naturals

Also, found a new blog (new to me) that I enjoy called Mark's Daily Apple.  More about Paleo/Primal.
His most recent blog on how to be a fat burning beast was really interesting.  For years, carbo loading before races was the way to go...but this gives me pause.

Wednesday, June 20, 2012

Slips cont'd

Day 23 & 24 - Tuesday / Wednesday - 19 & 20 Jun:

Slips - cont'd...
As a result of slips...how do I feel.
The slippery food feel "ick" in my stomach.
But...I eat the ick food and I'm ravenous in no time.

Whereas when I eat good meats and veggies...
The food feels clean and good.
And...I stay satisfied...no food cravings.

Time to stop slipping and get back to the right eating.

Workouts very enjoyable.
Loved a 12 x 200 m repeaters with 90 sec rests after each one.

Today, I did burpees w/o having them actually prescribed in any WOD.
It was only 10 but it was 10!


Monday, June 18, 2012

Slips

Day 22 - Monday - 18 Jun - SLIPS

Slips...why do they happen?  What does it say about me?   What does it say about them?

So...eating Paleo isn't always as easy as I wish it would be.  It IS easy BUT...sometimes I just want an Oreo, mac & cheese, Chick Fil A nuggets...and then what?  regret!  Because I'm making progress slip away.  Coach says, "You can't exercise your way past a poor diet"  (I hear his voice in my head a lot when I really need it).  So, what does it say about me when I slip?  It means, I don't have to be Paleo 100% of the time...may 80-90% of the time...but I can't keep overestimating the size of that 10-20% wiggle room.

Eating Paleo can be tough because of them.  Who are they?  They are the people who say, "Oh...you know want some, just have a taste...it won't hurt anything..."

I found this online recently...and I say this to you...conspire to help me universe.  Ask the ubiquitous "They" and "Them" to be supportive and on my side...not adding temptation.

Thank you.

My deep thought of the day.

Sunday, June 17, 2012

Blogger fatigue

Day 20 & 21 - Saturday and Sunday - 16 & 17 Jun.

OK.
I think I'm getting blogger fatigue already.
What to say each day?
Especially since I feel like I'm doing the same things (good and bad) over and again...and then telling you about it.

On Sunday, I did enjoy going to an actual Crossfit gym and getting some technique tips and doing a WOD - workout of the day.  (Cleans and push ups).  I got to do the WOD with my son -- Scott...so that was a bonus!


Saturday, June 16, 2012

Day 18 & 19 - June 14 & 15 - Thursday & Friday

Exercise:

I have a new favorite exercise.  Push ups (hand release).
Since I'm not crossfitting with a gym or a coach in real life, I learn a lot of my moves by watching You Tube "how to" videos.  When I first saw this exercise listed on my list of things to do on the Crossfit Endurance website, I thought...Aye Dios Mio!  I'm going to have to do a push up and clap or something one handed or something else slightly bizarre....but then I saw this exercise in the video and said...I CAN DO THAT!  And once I started doing it...I really liked it.  Push ups (a cousin of Burpees) have always been tough for me.  It's a chicken and egg thing for me.  I don't like doing push ups because I'm not good at them.  I'm not good at doing push ups because I don't them enough to become good at them.  And so it goes...  Push ups (hand release) feel like a great intro exercise so I can improve at push ups.

Paleo:

Not doing as well at this as I would like.  Some meals are strictly paleo and then there's cake, cookies or some other thing at work that tempts, calls to me and then bam, I'm eating it.

Natural Calm Feedback:  So, the Natural Calm arrived this week.  It's a magnesium supplement that says it will aid sleep.  I was not keen on the idea because I remember getting magnesium after Noah was born (don't remember the exact med name but...) and I swear it kept me awake and I'm pretty sure it made me hyperaware of every noise known to man.  While I was in the recovery room, I'm pretty sure I could hear my own hair growing...that's how keen my hearing felt.  Can you say annoying?!

OK...so back to Natural Calm.  It's a pretty white powder.  The container says start with 1/2 tsp and work your way up to 2 tsp.  But then it warns...don't use too much or you could have an unfortunate laxative effect.  EEK!  So... 1/2 tsp it is in some warm water right before bed....hmmm...think that might interrupt sleep drinking so close to bed time.  I don't know if the Natural Calm was that great or if I was really just tired...Damion said I was knocked out when he got home from work (and yes...I did have a midnight visit to the bathroom).  So....another Trial of Natural Calm is in order.


Wednesday, June 13, 2012

Day 17  - 13 Jun 2012 - Wednesday

Getting over the hump.
It's hump day...half way through the week.
Halfway through the month of working towards more healthful habits.
When I think of a hump...I think of an uphill climb, reaching an apex and going back down.
On the other side...somewhere else...somewhere new.
I appreciate the hump.  It gets you to where you're going...with a view from the top to enjoy.

Tuesday, June 12, 2012

Tuesday - 12 Jun - Day 16

Birthday cake at work today.  UGH!
Need I say more?

**********

Good workout today.
100 Double Unders
50 push ups
40 kettlebell swings
30 air squats
20 pull ups (assisted)

really enjoyed this one.
Must go heavier on the kettle bell swings.  15# is too light.

*********
How do I feel?
Like ick!
I don't want anything to drink except water.
I should have had a bowl of air for dinner.

Received a new book in the mail today called "It starts with food" by Dallas and Melissa Hartwig.
They are Robb Wolf proteges.  So I'm sure I'll read similar guidance but packaged differently.

Just ordered a magnesium supplement called Natural Calm.  Sounds like it will help me with getting better sleep.

Monday, June 11, 2012

11 Jun 2012 - Monday - a new day

Paleo - well done.  Fav dish today was sauteed scallops in grass fed butter and chipotle spice with a side of broccoli with red pepper flakes (like you put on pizza)...gives the greens a little zip!

Exercise - PR'd a 5K today at 30:58.  YAY!  Getting faster...the whole time I kept thinking...can I keep up this pace for 26.2 miles???  That marathon is coming.

Sleep - going to retire shortly.   There's a chamomile tea in my near future.

Had my first BP check during this journey.  That's my biggest health concern...BP.  I was 115 / 80.  The diastolic is marginally high for my taste.  Forgot to take my Rx for BP today so not bad considering.

The doc gave me the standard schpeel about reducing salt intake...
What does one even believe given last week's news on salt in the NY Times?
(http://www.nytimes.com/2012/06/03/opinion/sunday/we-only-think-we-know-the-truth-about-salt.html?smid=fb-share).  He seems a bit fatalistic...it's inevitable, genetic, you're just pre-disposed...
I'd like to challenge that opinion and show him I CAN do this.

So...I know my resolve is still to eat real food (unprocessed as much as possible), veggies, lean meats and healthy oils.  And to exercise.  So there.

Oh...as a reminder, my coach want to know my whys behind my decision to do this now.
Another why:
I saw a picture of me from last week...how I look on film vs in my mind's eye are very different.
In my mind's eye...I'm pretty buff...in photography...I'm a bit fluffier around the middle than I care to admit (but I guess I just admitted it).

Next quest:  To find a good running shoe.  Coach is recommending Innov8.  I like the minimalist idea and am running in one now but I think my current shoe is a bit on the flimsy side so it may be time to look for something a bit more functional.

Sunday, June 10, 2012

8,9,10 Jun (thurs, fri, sat) - Days 12, 13 and 14.

Well...a little R&R has put me off my game.
I think I ate paleo 70ish % of the time (rounding up).
But did exercise consistently while on vacay finding some alternative ways to Crossfit!

I'm on Day 14 so today is measurement day.

Waist        33
Hips         42.5
W:H Ratio    .7764

Weight     182

Inches lost:    1" (clothes starting to fit better...will know a good fit when I can fit back into a certain pair of workout shorts that used to fit)

Pounds lost:  2lbs

Oh...and the power of sleep.  I slept alot this week.  8+ hours being the norm.

So even with my "off the wagon" periods, I've made some progress.
But imagine what my progress had been with a little more diligence.
Progress is progress!

More to follow.  Good night.

Friday, June 8, 2012

Day 11 - Thursday, 7 Jun 2012

The 12 hour fast -
Coach recommended that I do a 12 hour fast.  Then see how you feel?
So...my last meal was at 10pm (2200) yesterday.
It's now 1027 today...I'm starvin' like Marvin.
Definitely have that empty pit feeling in my tummy and want to fill it with an omelette (no cheese) w/ a healthy portion of salsa on top.  What other feelings should I talk about here...I feel alert...have been doing homework for the past couple of hours (studying philosophy this semester - Medical Ethics - very interesting).
I think my goal here today is just to eat the other two meals today and not compensate for the lost meal...will have to clarify with Coach Paul.  It would be so easy to cram three meals worth of food into to two meal times...just sayin'

In the interim...while I wait for my dear hubby to wake up so we can go out to play today...I think I will make a big cup of tea to take the edge off of my hunger.

It's 1300 (1 pm).  The first morsel of food passes my lips.  A big salad with lettuce, arugula, salsa, chicken, carrots, pepper, celery (ick), tomatoes, broccoli and mushrooms.  So yummy!  And satisfying too.  A normal portion...didn't go hog wild; used the salsa as the salad dressing.
So...that was a 15 hour fast.  I was still starvin' like Marvin and going through the grocery store to pick up food was torturous but we made healthy selections...

While at the grocery store, we were doing a lot of label reading...what IS in this?
Trying to find things w/o sugar and High Fructose Corn Syrup.  In the dressing aisle, I was surprised by how much low fat, non-fat items have HFCS and/or sugar.  and tons of chemicals...or as Coach Paul would say... "a chemical sh*t storm" (heard that in my head as I was picking up each bottle and then putting them down..."Put it back...chemical shizzle storm!"  LOL!)  Was even surprised to see one Walnut Raspberry vinaigrette that was high in Omega 3s having fish in it.  OMG!  Don't have a food allergy and expect just the name of an item to keep you safe...what if you had a seafood allergy and used this dressing?  Label reading...time consuming but useful

Next paleo experiment...smoothie with banana, berries, flaxseed, spinach, celery and coconut milk.  I've never had coconut milk in a smoothie before so...we will see what happens.

Thursday, June 7, 2012

Day 10 - Wednesday - 6 Jun 2012

Exercise - none :(  On travel today and absolutely no time.

Yesterday was National Running Day...totally missed it.  Will need to make up for it today.



Eating - Eating on travel was OK.  I find that it is a crappy carb fest at airports and airplanes.  Pastries, sandwiches, cookies, bags of pretzels, etc......and "they" (the ubiquitous they) are trying to jam it down my throat (not literally) like drug pushers.  It reminds me of that new commercial that's out about telephone service by Vonage..."We all bundle" (http://www.youtube.com/watch?v=2T8_4s3Y4jk).  It's like a bunch of Stepford wives out there that are mesmerized to sell you Wheat filled, sugar filled foods.  Eek.  So... with all that said, I found some good paleo alternatives to what was being sold but it was 1/2 of 1% of their displays that they were offering.  The morning hard boiled eggs were buried next to the apple turnovers.  Lunch...a good salad with chicken.  And then came dinner.  7+ hours between lunch and dinner and YOU KNOW what happens then.  I get HUNGRY.  I had a hamburger (no bun)...probably not grass fed beef but no bun...and....UGH...french fries.  So it goes.  Tomorrow is another day to stay on the Paleo wagon.

I'm re-reading Robb Wolf's book, The Paleo Solution and it makes me scratch my head.  The science in this book just makes sense.  There are so many diets out there...Atkins, Zone, cabbage, Mediterranean (very Paleo like), South Beach and so on... They all seem to gain national attention and rabid followers.  But I don't see that with the Paleo diet.  Why is that?  Why doesn't this gain traction in the national media they way these others have...or did I just miss something.  Random rhetorical thoughts.


Well...signing off for now.

Tuesday, June 5, 2012

Day 9, Tuesday, 05 Jun 2012

Exercise:  Ran 1 mile; Jackie.

Eating:  Did well until dinner.  Was 7+ hours between lunch and dinner with no snack food handy except a banana.  Chick Fil A was for dinner...nuggets and waffle fries.  But Paleo the rest of the Day.  Must get better at having healthful snacks handy.

Another why:
I still have my marsupial pouch after having the baby.  The baby is 11 years old now...so....

Monday, June 4, 2012

Day 7 & Day 8 - Sunday 3 Jun and Monday 4 Jun

Sunday - another progressively paleo day.  Waffles to start, paleo lunch, oreos (4), paleo dinner and dessert (watermelon).

The boys wanted oreos in the house...and then they started calling me.

Monday - a bit easier.  breakfast - paleo - 2 hard boiled eggs - check.
crazy cravings - velvetta mac and cheese (I don't even eat that) and butter...I could actually smell the butter in my head.  I was late eating lunch.  Coach encouraged eating some fat so...went after my flank steak salad.  Paleo dinner - salad again w/ a big heap of Guacamole... too high in carbs but yum!

I have a new animal in the metaphors to speak of.
The Hound Dog.
Coach says...I'm a Hound Dog.

hound is a type of dog that assists hunters by tracking or chasing the animal being hunted.

Sometimes the hound gets off track, loses the scent but eventually gets back on track and finds the target.
I like this analogy (except now I have the Elvis song stuck in my heads as a result...you ain't nothing but a hound dog...)


resting too much...to the gym tomorrow.


to continue my exploration of my why I should do this now: 
* enhanced health.  I have a health issue I'd like to put behind me.
* greater mobility.  Will low back get better with regular exercise?
Be able to run the marathon easily and well-trained instead of just gutting through it.





Saturday, June 2, 2012

Day 6 - Saturday 02 June 2012

Exercise:
Walked...a rest day.

Nutrition:
Breakfast - not paleo
Lunch - paleo w/a side of fries
Dinner - paleo
I'm usually the other way...get progressively un-paleo as the day progresses.

Sleep:
Got caught up on sleep this morning.  Slept in until 8am!  Wild...I know.

Lesson learned yesterday:  I truly felt ick after eating the pizza.  I truly could feel my pulse.  Uncomfortable.

More about the "why" I should do this:
* There are clothes in my closet that used to fit...I'd like to wear them again.
* I'd like to be comfortable wearing a bathing suit again.  Maybe even a two piece.
* I want to career in health after I retire from the Navy...I need to be a role model.
* what else?  I'll keep brainstorming this.
Resources of interest:

I find that I read and find a lot of resources online...and then later...I think about them and CAN'T REMEMBER the name or where to find it.  In the interest of keeping my myself organized...I'll progressively add to this list of resources that I've enjoyed / found useful.  Hopefully, you find these useful too.



Resources I like:


Exercise
Name
Web Address
Description
Mobility WOD
A blog by Kelly Starrett, a physical therapist

This blog is intended as a jump off point for athletes to systematically begin to address their nasty tissues and grody joint mobility.
Crossfit
About Crossfit Exercise / the journal is a must read.




Cooking / Nutrition
Name
Web Address
Description
Robb Wolf:  Revolutionary Solutions to Every Day Life
Website by Robb Wolf

Discusses Paleo  eating and exercise
Everyday Paleo
website by Sara Fragoso.

She gives advice about eating and cooking Paleo;  she tells a compelling story of what brought her to a Paleo lifestyle




Friday, June 1, 2012

Day 5 - Friday - 1 June 2012 (First Day of June!)

Exercise:  Intervals; sprint 1 min; walk 1 min - 9 rounds.  Good fun.  I wish I would have gone faster.  Am doing this on the treadmill and am afraid if I go too fast, I'll pull a George Jetson on the treadmill.  Not cute.  Again...legs felt happy later.

Food:  NOT Paleo.  We had a potluck farewell at lunch today.  And then a bad storm so I stopped for quick food (Pizza).  Am regretting the Pizza as we speak.  I think my heart rate is actually faster right now...that can't be a good response.

Coach wants me to outline reasons why to try this...be fitter...eat well...
What are my whys?
Well...why not?!
I watched a documentary recently called Forks Over Knives.
FOK isn't about being paleo but...it is about being vegan.
But the bottom line...it's about eating more healthfully...use your fork vice a knife (a scalpel under surgery) to prevent disease.  What a concept!
So...that's a why.
I was energized after watching it.
I don't think I can become vegan but paleo...yes.

I will explore more about the "whys" in future posts.

Thursday, May 31, 2012

Day 4 - Thursday, 31 May 2012 (farewell May).


The pachyderm.
My unconscious mind (UCM) is like a pachyderm according to Coach Paul.
He actually said elephant.  But I'm kinda partial to pachyderm...it has a bounce to it.
Dictionary.com says a pachyderm is "Any of the thick-skinned, nonruminant ungulates, as the elephant, hippopotamus, and rhinoceros."  And I'm just along for a ride on the ungulate (means having hooves...I just learned that word, too!)


So...but like any animal, it can be tamed.  A dog I know, will do high five on demand...after being trained to do it.  I used to ride horses...when I said, "Trot"...we trotted.  When I said, "WO"...we wo'd (stop) as I pulled back on the reigns.  Now that I'm on this trot to wellness, I'm having to learn how to say WO... and how to use my own reigns on my UCM (my pachyderm).




Exercise.  I went to crossfitendurance.com and did the Week 1, Day 1 workout.  


Max load back squat (#85)...not too shabby
Then AMRAP back squat 7 reps; chest to bar pull ups (w/gravitron help) 7 reps.
I was able to get 8 rounds done in the 8 minute time limit to complete the AMRAP (As Many Rounds as Possible where 1 round = 7 pull ups and 7 back squats).


I was supposed to do Run: 9 rounds of 1:00 on/1:00 off, each "on" round shoud be at 95% effort at 3+ hours after the workout above.  But then work happened, then picked up my son from an extracurricular, the UCM said...I'm HUNGRY!  Darn Pachyderm.  So, I drove to Chick Fil A (I know...I did...there's no paleo there except maybe salad)...but the line was flippin' long.  I saw it as a sign that I'm not supposed to eat that and drove on by.  I had chipotle seared scallops and red pepper broccoli instead.  Followed by Banana w/Almond Butter.  UCM is happy...but now tummy is full and I don't dare run like the wind on a full stomach.  Welcome to 10:30pm...the alarm goes off in 6 minutes.  It's only 18 mins to do this last part but...this isn't getting done tonight.  Perhaps tomorrow.


Best part about today...walking into work.
Sense of accomplishment from a good workout.
Legs really felt happy after those squats...alive...almost tingly...hmmmm.


Lesson learned today:  Have some good paleo snacks handy to take the edge off when life gets in the way of eating a meal on time.



Wednesday, May 30, 2012


Day 3 - 30 May 2012, Wednesday.

I found this picture at https://www.facebook.com/StayHealthyFitness.
This site usually has great pictures and motivational words to eat healthy and exercise.
Thought you (whoever might be reading this) would appreciate this picture.
I wonder what my Unconscious mind (UCM) (that my coach emailed me about yesterday) thinks about this? (LOL!)


Eating Paleo:
Banana and Almond Butter at breakfast

Chicken Tinga for lunch served on wilted spinach


Hard part today...I teleworked today.  So I'm home alone with foods that aren't paleo.  Hummus, Pita chips, toast points, chocolate... things I like to eat.  Did hop off the wagon already.  Black beans on my salad and a small ice cream with Nutella.  The UCM got me today.

Coach says, stay 90% Paleo...so I guess today was my 10% leeway :D

Exercise:  1 mile run.  Need to hit it tomorrow.






Tuesday, May 29, 2012

Day 2 - Tuesday, 29 May 2012


Eat Paleo:  Yes
Exercise:   Yes.  1 mile walk
Drink water:  No.  Only had 3 1/2 cups today; the rest was Caffeine free Diet Coke


Eating Paleo was not a big challenge today until I smelled the Kettle Corn prepared by a coworker.   I wanted to jump in the bag and eat every last kernel.  Drank water instead.  
Favourite meal today - crock pot pot roast over a big bed of wilted spinach.


Exercise:  Was good.  Nothing really significant to report.  More of a rest day today.


My coach (Paul Eich)...who is coaching me from afar (Memphis) asked me some challenge questions today:


"Now that you have the what and the why, nicely done btw, add the "feel". How will it feel when you have implemented and mastered these changes? Who will it directly affect, and how will they feel? 


WHAT IS THE IMPACT? WHY DOES IT MATTER? EMOTIONS ARE THE KEY. If you can't get yourself to feel excited about your goals, if you can't get yourself to feel eager for the feelings that will accompany your goals, you are leaving a valuable ally out of your discipline! 
Why do I say that? The unconscious mind gets 95% of the vote in what you do. Emotion communucates to the UCM "hey this matters, pay attention and help". The UCM is always pushing for pleasure and seeking to avoid pain, and it does not always clearly understand causality. If you do an exalted song and dance after every WOD, if you run off to tell your support group after every good meal/WOD, those things tell your UCM "this is GOOD, help me do this again."



My Answer:
How will this make me feel?
Good!
Empowered!
Strong!
Triumphant!
Accomplished!
Being able to say I committed to something and followed through!  (Not always my strong suit)!


Coach did give me some guidance about my eating.  Be 90% Paleo...eat Paleo 90% of the time.  So...that gives me the opportunity to have a yummy from time to time.  Maybe ice cream...just need to make sure that UCM that my coach talks about doesn't undermine my efforts.  


All in all, a good day!

Monday, May 28, 2012

Day 1, Monday - 28 May 2012.


Ends:
(1) Be more fit / healthy
(2) Able to comfortably complete the marathon
(3) Lose weight / inches
(4) Gain energy and vitality




Means during this 30+ day journey:  
(1) Eat Paleo
(2) Exercise
(3) Drink Water consistently


* Eat Paleo - what does that mean?  (From Robb Wolf's website)

Okay To EatAvoid
FruitsDairy
VegetablesGrains
Lean MeatsProcessed Food & Sugars
SeafoodLegumes
Nuts & SeedsStarches
Healthy FatsAlcohol
Highlight meal of the day was dinner.  I followed a recipe from "Everyday Paleo" website.  I made Pan seared mahi mahi with ginger mango salsa and cilantro sauce.  (recipe:  http://everydaypaleo.com/2012/05/08/pan-seared-halibut-with-ginger-mango-salsa-and-cilantro-sauce/) 
It was supposed to be halibut but I used Mahi Mahi instead.  The homemade mayo was a rousing failure so store bought mayo was used instead.  And, I misread the recipe and put a tsp of cayenne in the mayo mixture...not bad!  I was also supposed to use a lot of cilantro in the mayo mixture but went with 2 generous pinches instead....was like a tartar sauce.  It will be a repeat recipe to keep in the meal line up.

* Exercise - what does that mean?  Well.  I want to be on that Runners World streak to run a mile a day for 38 days until the 4th of July.   Today, I did a Crossfit workout called Murphy.  Murphy is named after a Navy Medal of Honor awardee.  It entails, run 1 mile, 100 pull ups, 200 push ups and 300 squats and run 1 mile.  I did 1/2 of a Murphy with 112# assisted pullups and on my knees pushups.  First 1/2 mile was 5:00 mins; Second 1/2 mile was 4:34 (faster!).  So...got that one mile in for the streak to continue.


* Drink Water - I've heard two different theories on this.  
(1) Drink 1/2 your body weight in water in ounces.  Today I'm 184# so that would be 92oz of water.  Whew...that's a lot.
(2) Drink 8 cups a day:  That's 64 oz of water.
I tried a happy medium and got in 8 1/2 c today.


Statistics: (I'll do this every two weeks)
Morning weight on home scale:  184.0
Circumference measurements:
* Waist:  33.5 inches
* Hips:   43 inches
* Waist to Hip ratio:  .779
(I learned that a waist to hip ratio of .8 or higher for women or .95 or higher for men is an indicator of increased risk such as cancer, diabetes and heart disease.  Source:  The Paleo Solution by Robb Wolf)


hmmmm.  I'm pretty dang close to that .8 number.  Better giddyup!


I'd like to track progress through blood work as well...will have to find a doc who is willing to play in my commitment.


Oh...and the dreaded before photo...I'm not even sure if I'll post that now...but will get Damion's help to take this blasted photo.  I'm fluffy in spots...and somehow it snuck up on me.  Now it's time to return the favor and sneak up on the fluff!


OK...well...I never thought I'd have a thing to blog about.  And now I'm just blathering on.


Signing off...til 'morrow or so.