Friday, May 03, 2013
So, my second week (last week) started off great, but on Thursday, I was starting to feel like I was coming down with something. My son ran a fever on and off all day, so I stayed home with him. What I thought would be a two or three day cold, that would set me back, has turned into a mean, mean respiratory infection. Both my son and I have been stuffy, coughing, sneezing, and wheezing since last Friday. I haven't run a fever like he has, but I haven't been sleeping well. I'm also not breathing well, which makes me feel more exhausted.
The weather's been crappy too, and it's the final week of classes at school. So, I'm working against a lot of really immediate deadlines. This has meant that I'm barely paying attention to meal planning, and I'm lucky if I remember to log into SparkPeople.
So yes, what I thought would be a two day set back, has turned into a 7 day set back. Right now, I'm going to concentrate on finishing my grading while resting and trying to get healthier food in my body to help me fight this bug. Hopefully next week I'll be up for moderate exercise!
Sunday, April 21, 2013
I'm going to need to get my husband to start taking these pictures of me each week - our bathroom mirrors stops at the waist, and because I'm pear shaped, I carry a lot of my weight in my hips, seat, and legs. That's where I'm hoping to notice the difference first, and if I'm not photographing it, I can't see it!
Unexpectedly, when I stepped on the scale this morning, the number was smaller! I lost 2 pounds, which is right on track for my weight loss goal. I hadn't really expected, or planned, to start losing weight yet. I decided my first 2 to 3 weeks would focus on habits, being really conscious of what I'm doing and taking baby steps to change it. So, a 2 pound loss is surprising and encouraging!
A note on BMI: apparently those two pounds were enough to slide me down from obese to overweight. I knew I was close to the line, but I didn't realize I was riding it quite so literally. It makes me feel a little better at least.
Also, I discovered that when I went in to correct my starting weight, I didn't go to the "change goal" tab. I did that today, to estimate how long it should take me, etc. Apparently, I still had my calorie range set-up for when I was exclusively breastfeeding - which meant I needed 300-500 calories more each day than I would if I want to lose weight. I spent this week judging my eating habit based off that goal (you can see it in my previous post), and thinking that just cutting out soda would make all the difference. I thought to myself, maybe my eating habits aren't as bad as I think?
Oh, how wrong I was! Rather than eating an average of an extra 250 calories a day, I was eating 800-1000 calories more each day than I should if I want to lose. OOOF! No use beating myself up. I now have a better picture of the big changes I need to make.
With all that in mind, here's some goals for this:
-Begin Couch to 5k. I see week 1 of C25k as a step up from walking
-Eat within my goal calorie range at least 3 days.
-Drink no more than 12 oz. of soda each day.
-Drink at least 64 oz. of water each day
-Take my multi-vitamin everyday.
-Continue to track my food each day
-Continue to log into SparkPeople each day.
I'm giving myself this week to cut back on the soda before I start to cut it out. Soft drinks and I have a sordid history.
Growing up they were always a treat. My mom only bought them for holidays, and then only one or two two-liter bottles for the family gathering. When we went camping, she might get two six-packs of cans for our family of four. When I got to college, it was by and far the most affordable drink in all of the cafeterias on campus. Then my roommate and boyfriend (and now ex-husband) kept soft drinks around all the time. Even though I never bought them for myself, they were always in my home, and there were times that my juice would be gone or I just wanted a break from water, so I'd grab a Coke. This eventually became a habit, and after my divorce, I did pretty good about cutting back again. (I also did Weight Watchers after college, and switched to diet soda at the time. When I got pregnant, I refused to drink or eat artificial sweeteners.) Currently, my husband drinks A LOT of Mt. Dew, and I've fallen into the same habit of grabbing them when I wanted not-water. This means that in retaliation (and a sense of carrying for my wants and likes) he's started buying me soda that he knows I like so I won't drink his. I have eight twelve-ounce bottles of root beer and six twelve-ounce bottles of orange soda left in the house. I usually take them with my lunch, but sometimes grab them with a snack or dinner. My goal this week is to limit my daily intake - possibly even start thinking of them as candy (which they ARE). I really want to move toward only having soda in the house as a treat.
Sunday, April 21, 2013
Here's a bit of a restrospective on how I did this week
What I did do:
-track my food everyday
-go for a 30 minute walk 2 days, and 2 hours of gardening for a third day of cardio
-stay in my calorie range 1 day
-logged into Sparkpeople everyday!
What I didnít do:
-stay in my calorie range 6 days
-remember to take my multivitamin
-limit the amount of soda I drank
My best day was Wednesday.
My worst day was Friday Ė which isnít surprising. I failed to eat breakfast before I left the house, to pack my lunch, and I hadnít bought stuff to make dinner with. So, I ate whatever they offered at the meetings I went to, and then we decided to order Chinese for dinner. (Worst diet food ever.)
Reflections on how Iím eating:
I'm having a bit of trouble getting back to a plant based diet. Before my husband lost his job, I ate a flexitarian diet - eating meat at one meal per week. I cooked mostly vegetarian, or I'd fix an animal protein for him and a plant protein for me if the dish allowed it. At this time, he was also working a lot of evenings and weekends, so I ate dinner on my own about 4-5 days a week. It made this arrangement easier. Another goal of mine is to figure out how to make this arrangement work when we eat together 5-7 nights a week, and how to make it affordable (I think it will be. Less meat in the budget!)
Calories: I went an average of 262.5 calories over my desired range. (This looks like cutting soda out of my diet would do the trick!)
Fat: I only went over in fat 2 days. (1 day 8 grams, that other 16). I donít generally watch fat too closely, because if I eat a plant based diet, and stay within my calorie range, Iím usually looking for fat.
Carbs: I went over in carbs 3 days. I really love carbs, so this is an area I struggle with. It also means that whenever Iíve been on a plant based diet, carbs (rather than meat) were my biggest challenge.
Protein: I track protein because I like to eat vegetarian dishes. 3 days this week I was below range for protein. One of these days was the day I was in my calorie range!
Fiber: I find that having a goal for fiber, and hitting it, also means Iím staying in my calorie range. It also means that Iím eating more vegetables, because getting fiber solely from whole grains is hard! I was low on fiber 2 days. The worst was yesterday, when I ate snacks and Chinese food all day.
Calcium: My grandmother had osteoporosis, Iím still breastfeeding my son, and Iím lactose intolerant, so I consider calcium an important mineral to track. I only hit my calcium goal one day.
Iron: I bruise easily and prefer not to eat a lot of red meat, so while my iron levels have never tested low, I want to be sure Iím maintaining good iron stores. I was low on the days I forgot to take my vitamin, and over on the days I didnít. Does iron intake balance out?
Sodium: Holy cow Ė yeah, I need to rethink what Iím eating. Poverty really tanked my diet. Iíve never had sodium intake this high.
Vitamin D: Iím trying to get vitamin D by actually being outside. But it seems that the only food source of Vitamin D that I get is my multivitamin.
Vitamin B-12: I started taking this when I was eating primarily vegetarian. Oddly, even eating an omni diet right now, Iím only getting this through my multi-vitamin.
Folates: Started tracking this right before I got pregnant, figure Iíll keep tracking them until we decide were done with babies. My numbers are disturbingly low.
Caffeine: I love coffee, so I started tracking this to keep my caffeine intake in check (started tracking before I got pregnant). I have it in the safe range for pregnant women, and Iím noticing that Iím generally staying in this range now.
Sunday, April 14, 2013
Last week, I had my well-woman exam, and when I stepped on the scale at the doctor's office I was utterly shocked.
I was right back up to the weight that I'd been at when I came home from the hospital after having my son. But more importantly, this weight is sitting differently, because I gained it differently.
I've made this before collage so that I have a benchmark of where I'm coming from. I've never done this before and I hope it helps. Except for pregnancy recovery (which was super quick), my BMI has never been into the obese range. I'm so baffled and a little ashamed.
Here's some thoughts on how I got here:
I'm currently a third year PhD student, my son is 20 months old, and my husband works full-time while going to school part-time. Due to finances, we acquired a roommate in the fall (she works three jobs, and takes classes part-time), and we have two cats and a dog with an anxiety disordered. We live in tight quarters, and we're all extremely busy. Due to a number of reasons, I've ended up being the one who does most of the cooking and cleaning. Also, our diet has taken a sharp downturn since my husband was laid off of his last job in 2010. This is mostly due to money.
I also haven't worked out regularly, truly regularly, since before my son was born. Last semester, for four weeks, I went to the gym twice a week and the bike trail on a third day. This quickly got thrown out when I was no longer able to keep up with my work.
This is all a long way to say it's time reprioritize. Here are my weight goals. I'm going to try to work out what this looks like practically over this week.
1) 200: 5 pounds lost
2) 195: 10 pounds lost
3) 190: 15 pounds lost
4) 185: 20 pounds lost, 10% bodyweight
5) 180: 25 pounds lost, half-way there!
6) 175: 30 pounds lost
7) 170: 35 pounds lost
8) 165: 40 pounds lost
9) 160: 45 pounds lost
10) 155: Goal weight
Which means for this week, I have baby step goals: 1) Drink more water, 2) Begin phasing soda out of my diet, 3) track what I'm eating, and 4) go for a walk 3 times.
I figure these are small things that will get me moving in the right direction, as I try to figure out how I can phase self-care back into my routine.
Just to end on a happy note, here's a picture of one of the guys I do it all for:
Tuesday, September 06, 2011
My husband and I welcomed our son on August 6, and this last month has been crazy. The little guy is a joy and a handful, and I was back at work when he was just 3 weeks old. After a very healthy pregnancy and delivery, my body and I are starting to get to know each other again. It's been a strange, surreal trip.
During my pregnancy, I gained 25 pounds, which was right on target. When I got home from the hospital, I was down 14 pounds, and I've lost another 5 during recovery , thanks to the joys of breastfeeding. The kicker is that I had gained weight right before and after our wedding, so I was heavier than I wanted to be when I got pregnant. While the "baby weight" is pretty much gone, I'm near my previous "heaviest" weight, and my previous goal of losing 25 pounds is now 45 pounds. Yikes.
So, I've reset all my SparkPeople goals and I'm going to start out slow in order to fit good fitness habits into my new, and crazy, schedule.
Here are my new weight loss goals; I calculated these when I first weighed myself coming home from the hospital.
Starting Weight: 204
1) 199: 5 pounds lost (DONE 8/22/2011)
2) 194: 10 pounds lost (pre-pregnancy weight)
3) 189: 15 pounds lost
4) 183.6: 10% bodyweight
5) 179.5: half-way there!
6) 174: 30 pounds lost
7) 169: 35 pounds lost
8) 164: 40 pounds lost
9) 159: 45 pounds lost
10) 155: Goal weight
My "new" program: Establish a walking schedule and re-do Couch to 5k program after my doctor releases me to exercise normally again. When cardio is a habit, explore strength training to find something I enjoy.
More soon. I hope everyone else is having a lovely start to autumn,
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