KT-NICHOLS-13   42,969
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Coming back around

Friday, February 22, 2013

Food:
I took a break from using my nutritional tracker here at SP. I do that when I get fed up and bitter about tracking everything I put in my mouth. This time around I lost weight and then maintained. When it started to feel like things were going sideways I came back around to the tracker.

After a few days this is what I've noticed ...

Lunch is very low in calories
Dinner is higher in calories

This imbalance can cause at least two things to happen: 1) hunger in the afternoon and a slow down in productivity 2) over eating at night due hunger issues when I arrive home from work. This ultimately has brought on binge episodes which lead to all sorts of fun facts. Time to find balance with my two larger meals during the week.

I've also started to incorporate veg snacks throughout my day. At this time I am leaning more towards English cucumbers and celery to fend off hunger. It works. I've also been exploring different types of cucumbers with the English being my current favorite.

At night my favorite veg to snack on is roasted kale and/or roasted radishes. Both are super easy to make and inexpensive!

Workouts:
I'm still going strong with the strength training workouts but I have to admit that I miss my hot, sweaty cardio sessions. I desperately miss boxing too! Strength training is were it's at so I'm staying put for now. I did get a boost at the gym the other night when a woman walked over and complimented my arms and how they are toning. YES!

Water:
I'm spot on with my water intake. I drink water like it's my job now. I have my favorite cups at work and home with each holding 32 oz at a time. Can't go wrong there.

Self Care:
I've been dedicating more time to me. What a difference that makes. I'm enjoying quiet time, reading, scrabble, massages and music again. This has helped with all aspects of my life.

The Mr.:
We have decided that we need more "fun time." Work, work, work makes us a bit cranky and let's face it, it's fun to have something to look forward too. We indulge in free activities around town, go into the city and walk and use Groupon.com to find great deals that are affordable. This month we went Go Kart Racing, talk about fun. This weekend we are going to see the Monster Truck show. Next month, racing again - Go Karts and Stock Cars. In the summer we have plans to go to a botanical garden up North.

It's good to find what works, fix what isn't and to remember to have fun.

  
  Member Comments About This Blog Post:

ENDUROVET 2/25/2013 2:55PM

    Historically it has worked better for me to eat one "main meal" at lunchtime, relying on snacks or mini-meals to get me thru the rest of the day w/stable energy levels...
Obviously, I have hardly been able to keep this consistent routine "AZ" (After Z).
Still workin' on it!
& I've really enjoyed my hot yoga sessions - copious sweatin' there ;-) !

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HOPEFUL199 2/25/2013 6:31AM

    Take care of you time is important and all work and now play can be stressful!

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KNEWMETODAY 2/22/2013 6:27PM

    Ever think about making breakfast your biggest meal and making both of the others smaller? Looking back I find that my easiest days are days when breakfast is my largest meal.

Tracking is so important. The only times I miss is when I don't have access to a computer. I love how easy it really is.

Good luck and I'm glad that you're remembering to have fun!!

Kathy

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What's working

Saturday, February 16, 2013

Today I feel strong, healthy, beautiful and accomplished.

I headed for the gym for my usual ST session. I couldn't foresee then that I would have one of the best sessions yet. I've progressed from 5 to 7 to 8 to 10 lbs hand weights. I insisted that we move from 12 reps to 20 too. If we think we can't we must try, that is our motto. If today we couldn't maybe it will be next time. My workout friend is fantastic. We don't compete with each other but push each other to do our best. Our end games are the same ... be better today than we were yesterday.

I left the gym sweaty and smiling. It was wonderful! Tomorrow we'll do it again.

We have come up with a plan that once a month we'll head out to a new location. Take an adventure so we don't get board and will have something to look forward too. This month, we are using guest passes to a different, high end gym. In March we are traveling overnight to participate in a 5K. April we are doing a three day workout with new equipment, in a new gym with a new trainer. Our end goal, Rock Climbing!

In other news, I've been putting my new tools in place to control my out of control eating. It has worked. Somedays it's harder than others but I'm determined to retrain my brain and body. A learned behavior CAN be unlearned.

I'm feeling better.

  
  Member Comments About This Blog Post:

KAB7801 3/28/2013 11:05PM

    That's great! I also increased my weights from 3 to 5.

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TRENTDREAMER 2/19/2013 6:14PM

    "Take an adventure so we don't get board and will have something to look forward too. This month, we are using guest passes to a different, high end gym. "
* Amen!

As always, congrats on your progress.

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ENDUROVET 2/17/2013 10:21PM

    Great news! I wish I could dredge up a weight lifting buddy, I really enjoy those sessions w/trainer when he pushes me past my comfort limit. (last week, since I requested upper body, he had me do 2 circuits on our 10 machines, 1 solid min on each! Doesn't sound that hard, but try it! I think we are used to knocking out 12 - 15 reps in 25 or 30 sec...

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PJH2028 2/17/2013 12:18PM

    yes!

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1DERLAND14 2/17/2013 2:28AM

    AWESOME!!!!!!!!!! Keep up the great work! emoticon

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HOLLYS_NEW_LIFE 2/16/2013 7:11PM

    That's sounds SO awesome!

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BRINGTHESPARK17 2/16/2013 6:46PM

    Wow, what a powerful first sentence! Hang on to this feeling, and make more of it! emoticon

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RAPUNZEL53 2/16/2013 5:35PM

  emoticon

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Challenges. Rewards. Hobbies

Monday, January 28, 2013

I was sucked into the vortex of random acts of eating over the past few weeks. I could feel the pull to the dark side and was able to fight it off & then I let go. Clearly this is something I need to dig deeper into. I need to figure out the pull and the release. I can tell ya, it's not always an emotional reaction to something. THEN, sometimes it is. Funny how life works!

I crashed & burned the other day after the Mr was physically threatened at work. I ate after the call came in. I ate after my ST session. I ate after coming back from the police station. In general, I ate. Talk about a reaction!

I also slept A LOT this past weekend. I was exhausted so I took the time and slept. When I eat like this I get a high from it and then I crash. It's quit the ride let me tell ya.

I'm not sure I need to return to therapy - the one on one kind - to explore these urges and splurges but I do need to find a different outlet. I was asked the other day if I have a hobby. *CRINGE* Hmmm, a hobby?! Does playing scrabble, cooking, cleaning, working and playing with my furballs count? Ya, didn't think so but thought I'd try.

It's time for me to find a hobby. I used to spend HOURS at the gym. I used to paint for HOURS on end. I used to do a lot of things for a lot of hours. I need to find something that gets me out of my head and into a healthier place - physically and mentally. I need to escape to a place that doesn't involve food. MAYBE I'll try running again. I need an activity that can replace the eating episodes ... exchange one behavior for another. *THINK.THINK.THINK*

In other news:

I registered for the 5K in March! It's gonna be an overnight trip for me & my fitness friend. We are super excited.

The ST sessions I've setup three days a week are going very well.

The latest squat regimen is getting easier. Sunday I did 220 squats. I average 160 a day during the week. I'm hoping my quads will stop screaming at me this week.

I'm setting up a reward system for myself. I haven't previously done this so I'm looking forward to it.

  
  Member Comments About This Blog Post:

KELZIEROSE 2/7/2013 4:37PM

    Aww dude, I eat when I'm sad, overwhelmed and stressed. And bored. I need a hobby too! Am thinking about going back to ceroc, but with mirrors on all four walls, I'm not sure I can face it just yet!

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ABB698 2/6/2013 4:31PM

    You will feel so much better when you get back to doing things for YOU.. Hope everything is ok with the Mr. and that you all are safe!

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SGRAY478 1/28/2013 8:41PM

    PS - playing scrabble totally counts :)

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ENDUROVET 1/28/2013 8:03PM

    Sorry to hear about your Mr's troubling "incident"...

Hang in there friend!

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TCANNO 1/28/2013 6:16PM

    emoticon Keep it up



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ARTICLE: 5 Authentic, Useful Restaurant Ordering Tips from a Chef

Thursday, January 10, 2013

I found this article very helpful and informative.


www.anytimehealth.com/blog/395093-5-
authentic-useful-restaurant-ordering-t
ips-from-a-chef

  
  Member Comments About This Blog Post:

SUE5007 1/10/2013 3:22PM

    Thanks for sharing!

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30 Days, 1 Day at a Time

Monday, January 07, 2013

I made myself a promise at the first of the year that I would stop consuming dairy and sweeteners. I reviewed the Whole30 program again. I wasn't surprised to rediscover it mirrors what I've been striving for since April 2012.

Admittedly, I slacked a bit in the dairy department. I'm intolerant so shouldn't have it but as one of my doctors points out ... your body WILL crave what it can't/shouldn't have. I also slacked on the sugar, or rather Splenda. Damn white powder!! O_O

I can also admit that my workouts had been lacking too. I was a cardio junky. I.LOVE.ME.SOME.CARDIO! However, my body was producing cortisol in staggering numbers after each workout. All my doctors were concerned about it so I quit it. COLD.TURKEY.THANK.YOU.VERY.MUCH. Yup, I had a little girl fit and said if I can't have my cardio I'll have NOTHING. Not the smartest thing to do and each doctor tried to put me back on the right path by encouraging strength training as an alternative. I smiled and sarcastically replied, "it simply is not the same - thanks NO."

It would also appear as the end of 2012 was nearing my binge episodes had increased in frequency. My body was becoming used to these episodes and if too much time went by without one I could feel the pressure building up. *SIGH* I needed a fix and I needed to keep it quiet too. So not only do I binge but I do it secretly. *FACE/PALM* My doctors don't know, my bestie doesn't know and the Mr has only started to put two and two together. (Of course, I'm not sure anyone openly binge eats.)

Side Note: I've been binging like this since I was a little girl. *SAD* This weekend I was flooded with memories of these of episodes that increased in frequency and consumption as I got older. The shame around it came when my parents would confront me with the "evidence" and I'd feel like I had failed. They didn't understand it any more than I did. Imagine being a little girl trying to get through a day without being a disappointment - if only in her own mind - and to find a release from it all in the frig or cabinets late late at night under the cover of darkness.

Maybe, I should title this blog, "True Confessions" emoticon

Back to today.

I looked at the reality of ALL of this and knew I had to TRY and do something to change the behavior. After all, it's all behavior driven.

I have a small - okay - TINY circle of friends (always have) and most of them claim to be too busy or too unmotivated to become my fitness friend. In 2012 I started to hang out more regularly with a woman from my hometown gym. We started to do more outside the gym and it was always positive experiences and never felt forced. She started participating with me in races and things just naturally progressed. In November I chatted with her about strength training sessions and she happily said yes let's do it. We did!

The reason I'm writing this blog today comes from the unnerving urge to binge over the weekend. I felt it. I wanted it. I quit it. On January 1st I made a commitment to myself that I would eat healthier, be healthier for 30 days (Whole30). That commitment pushed me to change the direction I was headed.

How did that feel? Not the best. No I wasn't empowered by it. I wasn't happy about it. I wanted a fix! I was angry that I wanted it. I was angry that the Mr was around when the urge came. I was mildly irritated that I was too tired to stay up late giving me the opportunity to get my fix. Disappointed. I was flooded with memories of the little girl I was when I tried so hard to just keep it together long enough during the day so no one would see my pain. I was hurting for the little girl who just wanted to make it to the stillness of the night when everyone else was sleeping and I could cry and eat. No, I didn't feel liberated.

It's all a process and I never told myself that change would be easy. Changing a behavior that goes back as far as this one does takes time, love, devotion and commitment. It takes a willingness NOT to give up on myself. It takes courage.

I do feel empowered by the strength training sessions my friend and I have been completing three days a week since the beginning of December. I feel encouraged as my muscles ache when I move because I pushed them to their limits.

On my commute into the city today I asked myself this ... "what comes after the first 30 days?" Another 30 of course.

30 Days, 1 day at Time.

  
  Member Comments About This Blog Post:

KAB7801 3/28/2013 11:12PM

    One day at a time will add up quickly to 30. You can do it!

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ENDUROVET 1/9/2013 5:08PM

    I hope you were able to release some small portion of your pain here...

What a funny ol' life it is - you know, 30 yrs ago (when I **THOUGHT** I had a weight problem but really did not), I was also a secret binge eater... Yet now that I am really & truly OBESE, I haven't binged in a good solid 20 yrs (guess I outgrew it in more ways than one, huh? ;-)

Don't get me wrong - there are still many days when I overeat, steadily & consistently on all the wrong things, & that's what has brought me to where I am today. Hang in there, darling, one day at a time as you said!

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MANLEYSANDY 1/8/2013 10:48AM

    I know all about changes those behaviors, and it is not an easy task. But how smart to just take it one day at a time!

Something that I have been working on over the last little while is to listen to my head, does that make sense? It has been working about 80% of the time. So, when I feel that wave coming on to dive into the frig, I have been stopping and asking myself, what is wrong, what are you feeling or not trying to feel, and then I asked myself, do you really want to eat this? The answer has been no more then yes but in getting to know myself a little better each year, I am going to say yes sometimes, because that is part of who I am! The key I think is to get to the root of drive to eat and then for me at least, it starts to take more and more of a back seat, as I strive to deal with what is really wrong!

Keep up your amazing process!!

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HOLLYS_NEW_LIFE 1/7/2013 6:59PM

    One day at at time, that's all any of us can do. I understand those binges... but I do them in front of my husband. It makes him sad, but he knows not to say anything... and that hurts ME. There will be a time when ALL of that will hopefully be a distant memory for both of us. *HUGS*

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