Friday, April 10, 2009
I read something yesterday that I really liked. It was about negative self-talk and weight and eating. Essentially, we tend to treat ourselves terribly, and in ways that we would never treat other people especially those we love. We should love ourselves, therefore telling ourselves how awful and ugly we are is just wrong. Also, telling ourselves we are bad for messing up, or how awful we are, or feeding ourselves huge things of ice cream and cake. Really? Would you tell your mom how awful she was for eating that extra piece of cake and then shove a thing of ice cream at her? No, of course not, I love my mother, and that would hurt her. So, why do I do it to myself?
Therefore, the new plan is to put positive self-talk into action. I am no longer trying to lose weight and I can no longer eat bad foods and I am never stupid or awful for screwing up. I am trying to get lean and toned. I am eating healthy and having a healthy relationship with food. I can have a plan, but always have the option to make a change later. I love myself, and therefore want to be the best person I can be, and everything I do is the best I can be.
I am also trying to more effectively use positive visualization. I want to feel like what a lean body and positive relationship with food feels like, because I know it is better than feeling like I need to scarf down every morsel of food I see like it is my last meal (which is how I currently tend to feel). Today, we are having a small pizza party at work. Last night, and this morning, I visualized looking at the pizza, grabbing one veggie-filled slice. Enjoying every bite slowly, and then feeling satisfied. I felt that feeling. I imagined the sensation of pizza, and then the sensation of looking at pizza on the table and feeling complete, and not like I need more pizza. I am about to test it out.
I can be positive! I can be lean! I can be healthy! I can enjoy my food without letting it control me!
Wednesday, April 08, 2009
So, I've been a little behind in the blog. Sometimes, life happens. I'll back up a bit. First, my great-aunt died. Yes, I knew her and had met her on many occassions, and more importantly I knew a number of her children and grandchildren (my second cousins), but this wasn't an personally impacting death for me. However, since she died in Troy, NY, and I was 2 hours away in MA, it made sense for me to go to the funeral, especially since my parents couldn't (visiting the sister in CA). We drove out on Friday night after work, meaning not getting home between, and had no internet/computers until we got back on Sat afternoon. I also definitely ate way too much. I did okay Friday night, except that I bunch a bunch of candy and ate that, then ate way too much at the post-funeral lunch, then we got home and found the dishwasher had flooded the kitchen, joy! So we got Chinese for dinner, a lot of Chinese. Then on Sunday, I succumbed to a $1 pack of cookies (10 cookies) while shopping, so I ate those and the remaining Chinese. I pretty much ended up feeling awful both Sat and Sun nights. Yuck. I need to continue to remember that food makes me sick BEFORE I eat it.
Continuing on with my life, I got back on track with eating and such, but had a choir rehearsal on Tuesday that cut me close to dinner and forced me to make most of Tuesday's dinner on Monday, essentially destroying all my blogging time. Never fear, I've been eating well and exercising for three days very well, minus some extra chocolate. I'm still working on the perfect homemade chocolate bar, and getting closer to creating it! My last version was solid, but not high enough cocoa, so I melted it down and tried to add more, we'll see if it stays solid. This one had a mix of powdered and granulated sugar, and I allowed it to cool to mix the fat back before pouring.
In continuing food news, mixing chopped apples and celery with a bit of plain yogurt and cinnamon is delicious. I also found blackberries and strawberries on sale and have been eating many. I found kale and collard greens on sale, and they are harder to eat, but I'm throwing them in dishes anyway. Tonight, I sauteed them with diced tomatoes and a bit of balsamic vinegar and oregano. Good, but still a bit bitter for Bill. He preferred them with parmesan on top. Maybe next week I'll cream the collards like spinach. They both cook into most of my dishes with no problem.
Tonight is my pilates, yoga, stretch night. I should actually do something useful for that. Maybe a combo set of yoga with a pilates mat section in between. Off to do that now!
Sunday, April 05, 2009
No long story right now. It was a bad weekend for diet and exercise. Very, very bad. And I went to a funeral in NY. I'm very tired. I'm posting my plan for next week, and I hope to get back on track starting tomorrow for a good two weeks! I'll be more chatty tomorrow.
Menu Plan Monday
Mon: Chicken, rice, and broccoli and salad
Tues: Pad Thai
Wed: Ham and cheesy potatoes and salad
Thurs: Mexican casserole
Fri: Tarragon Parmesan chicken with asparagus and other veggies in cheese sauce
Sat: Chicken over minestrone stew topped with mozzarella and Caesar salad
Sun: Beef stew
Thurs-Sun are low carb for Bill.
Mon - am: tabatas legs; pm: bodyweight circuits + HIIT
Tues - am: walking/jogging; pm: upper + moderate cardio
Wed - am: tabatas arms; pm: yoga/pilates/stretch
Thurs - am: walking/jogging; pm: lower + moderate cardio
Fri - am: tabatas abs; pm: upper + HIIT
Sat - am: walking/jogging; pm: bodyweight circuits
Sun - am: OFF; pm: lower + moderate cardio
Wednesday, April 01, 2009
Ugh. I think I've found the amount of wheat that makes my stomach unhappy: 1/4 package of beef pasta hamburger helper. I used up the one box we had tonight, and now I feel jumbly and gassy (I'm sure you didn't want to hear that). Definitely no more plates of pasta for me. However, I did an excellent job of disguising a hamburger helper as a healthy meal, Bill didn't even know until I told him. I added a cup of diced tomatoes, broccoli, green beans, red and green peppers, radish greens, Mrs. Dash, garlic salt, and onion powder. I topped the whole thing with 4 cheese-Italian blend Sargento 2% shreds. Not half bad. Not that I'm ever going to be making it again though. However, I had been feeling pretty good lately, even with small amounts of wheat consistently, and wondering about how much I could tolerate, and this was it. Ugh. Give me back my fruits and veggies.
The remainder of my lower carb day went very well. I ate about 30% carbs, 30% protein, and 40% fats, it was a bit higher carb than I was going for, but it was the first day. I had sunny side up eggs (my newest egg thing!), bacon, a small slice of cantaloupe, and a spinach, onions, tomatoes, and feta mix. My morning snack was greek yogurt, wheat bran, and strawberries with a pinch of stevia (although I'm not sure I needed it) and 1/2 oz of mixed nuts. My lunch was chicken and cauliflower in cheese sauce, carrots and celery with black bean hummus, and a slice of cheddar. My afternoon snack was half of a homemade bran bar, a mozzarella stick, and some cocoa coated almonds (I need to learn to make those!). I felt pretty much full and satisfied all day. It was a long day and I was snack hunting when I got home from tiredness, but I caught myself quickly and made a large cup of tea instead. Yay!
Now, I just need a workout. I'm think about a short bodyweight circuit followed by a chort interval training session. Five exercises, 30 sec. each, 30 sec. rest three times would be 9 min. I can warm up for 2 min before, oh, and do my push-up sets from hundredpushups.com. Jump on the bike, 1 min to warm-up to the bike, then 30 sec fast, 1 min recover 6 times, and perhaps another minute or two to cool down. Then, a complete full body yoga stretch. Yay! Now, 5 exercises, I'll pick Project Mayhem classics: lunges, flutter kicks, get-ups, dips, plank rotations. Excellent and not too over-stressful workout.
Tomorrow I have to get up early and leave early, so I need a plan now for my morning workout, and I probably should pack some of my lunch too. Good, I found a bodyweight circuit I can do for 10 min in the morning, and I'll do a jumping jacks warm-up. Now I should go make lunch.
Tuesday, March 31, 2009
Today's quote is from Thoreau.
Yesterday was my veggie/fruit experiment. From the time I woke up until dinner at 5:45pm, I only ate fruits and vegetables (and a couple of additions derived from fruits and vegetables). I also ate whenever I wanted. It was an interesting experiment. I never felt hungry but I never felt really satisfied either, I kept wanting more. I guess that's the protein/fat sensation of fullness i was after. I ate a ton, although it was only about 600ish calories. Here's what I had:
For breakfast I had cut-up mixed strawberries and cantaloupe and cut-up and sauteed in olive oil with Mrs. Dash radishes and onions.
For my "meals" (which I just picked at all day) I had spinach and sliced strawberries with balsamic vinegar; apples, carrots, and celery with simply orange with pineapple juice to coat them; salsa made of processed tomato, onion, and garlic and eaten on chunks of red and green peppers. I also had a bowl of cut-up carrot and celery sticks, some cucumbers and grape tomatoes, a large cantaloupe slice, and an apple. Everything tasted good.
Unfortunately, in the evening, I was so famished for the nutrients I never got, I nearly went overboard hunting for them. Therefore, I definitely need protein at least at my main meals to survive in a day. However, if I need to snack on something or I want to go a small period with few calories, I can cut my snacks back to just fruits and vegetables and eat quite a few of them.
Other than the experiment, food is going well. I'm putting my whole menu back to a lower-carb/higher-carb alternation, but not really low carb either time. I'm aiming for 40% carbs on the higher days and 20% carbs on the lower days (which is about 160-180g high days and 120-140g low days including enough fiber). I'll aim to do tougher workouts on high carb days and quick but intense ones on low carb days.
I also need to stretch EVERY time I workout. I tend to ignore stretching which then causes soreness and lack of progress, BAD!
There. I'll post more tonight when I get back to a normal schedule of sorts, since I had a small group ministry meeting yesterday, I didn't get home until late, and then we took a walk, ack! Maybe I'll even go home a bit early today, as I have to come in early tomorrow, we'll see.
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