Wednesday, December 07, 2011
One of the SparkTeams I am active in right now posts weekly challenges. Last week we focused on increasing our fruit & veggie intake to 5 each a day. While our goal is to get 4 out of 7 days with that, simply focusing on increasing our intake is the main idea.
Last week I was able to get 1 day where I got 5 fruits & 5 veggies in. Most of the days I would get close. I'd get either 5 of one but not the other, or only 3 of each. Since it's been a while since I've actively included fruits & veggies in my diet, just focusing on increasing them was my main intention.
This week's challenge? The same exact thing. For the first few seconds after I saw & read that, I thought, "Awesome. Another week to be frustrated". On Sunday I was still mindful throughout the day & did try to have as many of both as I could. When I ran my daily nutrition report, I also looked at the past week of how I've been doing..... and was surprised. Since last Wednesday or Thursday, when I started being serious about including more fruits & veggies, I've actually maintain a consistent intake for daily calories & fat. My calories for almost every day has been in the 1300 range. My fat has stayed within the recommended range as well as carbs. My fiber has slowly & steadily been increasing as well!
It's amazing to think that just by simply adding in more fruits & veggies, your body automatically adjusts & tells you what else to eat around that, to be at an "optimal" functioning level. My meals each time I eat are filling & provide lasting fuel, but they're not heavy in calories anymore.
While I am going to try to finish up the week with 5 fruits & 5 veggies every day (I can be really stubborn sometimes when I have my mind set on something), I will be more than ecstatic just by noticing & feeling these changes happening for me with food, especially knowing that these changes will stick. I can only imagine what other changes will happen as a result of this a month from now!
Sunday, December 04, 2011
This morning started out more laidback & relaxing like yesterday (i.e. lazy) but I made sure to keep myself moving every once in a while so I didn't become TOO lethargic. I finally got myself to the gym this afternoon right after the football game had started. I went in thinking I would just do a quick round of strength training & a half hour on the treadmill. Well I did.... and then some.
Strength training? Check. Treadmill? Check. I switched it up differently than how I've been doing it for a while. I'm still doing walk/jog intervals but I adjusted the speed to be slightly slower for both. Since there was hardly anyone at the gym (not just Sunday but also a Packer game), I felt more comfortable experimenting with different speeds & lengths of jogging versus walking. And holy cow, slowing my overall paces down definitely helped! I found I was able to jog longer at the slower pace than the one I've been doing for a couple of weeks. Not only that, but I was also able to shorten the walking time & still not be completely winded overall! I was ecstatic. I think I'll be sticking to these new speeds for now, simply to increase the jogging time higher. Eventually down the road I'll increase speed but since I'm just aiming for endurance, this will be perfect.
After I got done with both of those, normally I stretch & head home. My body had other plans for me though! It decided it wanted to spend 15 minutes on the bike. I didn't push myself too hard.... more-so I just wanted to keep maintaining the exercise groove I was in. It was a nice counter-balance to the jogging so I'm glad I did it.
When I got home I treated myself to a nice, long shower & whipped together a fabulous meal of random leftover chicken, shredded cheese & guacamole on corn tortillas with carrots on the side. Mmm... it was delicious. And after lounging around for a while I got bored & decided to do a half hour of yoga to calm my mind down. It went by really quickly actually & I did feel a lot more calm but wow. I still can't get over how much exercise I got in today.
I hope everyone else had a successful day in some way & that tomorrow is just as awesome!
Saturday, December 03, 2011
Boy, today is one of those funk days for me! I have absolutely no motivation or energy whatsoever. I don't know if it's the stress & busyness this past week combined with my time of the month, a slight headache/migraine, or the rain we're having today (or all of it? ). Outside of feeding myself, doing dishes, cleaning up broken ornaments from the kittens & talking to my phone I haven't done much. Unless you count mindlessly checking e-mails & various websites here & there lol! I wanted to get a more active work-out in today at the gym since I didn't go yesterday & just did yoga instead, but I don't know if my body will let me. Trying to muster up energy for it!
I have a 2-month check-up with my pulmonologist on Wednesday. Over the past few days I started noticing some things with my Narcolepsy that I didn't see before. Now that the medication with one part is working well, I'm starting to see the other effects/symptoms & how they are still affecting me. I could have called their office yesterday to bring these issues up but seeing as how I'll be there Wednesday & it's not something they can fix till then anyway, I figured I'd wait. Earlier I started randomly researching more about Narcolepsy since I was actively thinking about it & found out some more information about it regarding the symptoms, how it's caused, how it affects your brain, how/why certain medications work they way they do. Being a Psych major, it was all extremely interesting to me. It also helped me greatly understand it more & make me realize that this is the right diagnosis. It made me see that, yes, I do experience all of it & I actually have for a few years now! I always thought all the symptoms were from other reasons. Now I just need to get it under control better!
Ok..... kittens are taking yet another nap. One of them smudged up next to my leg laying on his back, his feet on my biceps. The other curled up on the couch. A nap sounds good right now. But so does doing some light work-out & food afterwards. Hmm. We'll see who wins.
Friday, December 02, 2011
Good evening fellow SparkPeople! I hope everyone has had a wonderful day so far & the week hasn't been too stressful. I know the holidays can be tough for a lot of people (myself included), so I always try to be positive. Not that I'm not in general, but up the morale moreso to get people to relax when we need it the most.
Usually when weekends come around they are just another couple of days to me but this time I am sooooo glad to have 2 days to not do the same thing (up early, school e-mails, classes, running back & forth for various meetings, work-out late at night, etc). I want to take my time with things. Sleep in a little, be lazy for a couple of hours, focus on me & my environment. Today my body decided to tell me that it's our "rest" day for heavier exercise (I'm still going to get in yoga though!) & it decided to fully make its point by giving me a light migraine. That made me stop & re-evaluate what is most important in my life that I need to address instead of what I think I should be doing or focusing on.
The last few days I've been analyzing my Nutrition Tracker. I've been closely watching it for a couple of weeks now. While my body has gotten used to & figured out meal sizes that fill me up to comfort without being too much, I noticed an area that could use some improvement. My protein is always low - way too low in my opinion. There were literally only 6 days in October & November where I met the requirements. Most of the time just barely. I'm lucky if my daily intake gets to 35. I'm not a huge meat eater to begin with (maybe a couple of days a week, if that). I'm also extremely sensitive/intolerant to all dairy, gluten & eggs. For the past week I've been looking up different ways I can up my intake. Aside from having meat all the time, there wasn't much left for food options for me. I decided to look at protein powders. I researched different soy ones & found one I'm going to try out. Normally when I think of protein powders I think of fitness buffs who micromanage everything about their diet & exercise, but now that I'm coming from a position where I need it because I can't get protein from my normal diet, it's not such a bad product. I got 1 container for now just to try it & see if I like it. It got a lot of great reviews on multiple sites & it wasn't expensive. I won't get it in the mail until sometime next week but I'm excited to try it.
I love how as I'm getting healthier my body is instinctively wanting to better itself in ALL ways - not just exercise or calories, but in nutrients & what feels good to it. By being more consciously aware of & listening to my body, I'm finding it much easier to give it what it wants when it wants. And that includes indulging in a couple of small cookies here & there. :)
Wednesday, November 30, 2011
I have been really bad about not blogging this week. The intention is there strongly every day throughout the day, but it doesn't get done in the morning so it gets pushed to the afternoon & then I think I'll do it in the evening when there's more time, & by then I'm either too tired or can't think anymore. I know - excuses, excuses. I also am behind on saying thank you to people who have left comments & encouragement on my sparkpage or blogs. There are a couple of things I can do to change it & I will definitely be working on them starting tomorrow.
For whatever reason this week has been a little bit stressful though I can't figure out why. School is nearing the end so there isn't much left to do & there aren't a lot of social events going on for a couple of weeks. I'm doing well financially so no worries there. Who knows?
While blogging hasn't been doing well, tracking my food & exercising have been going good. I've gotten a lot of exercise in this week so far. I raked my lawn the other day for a good 25 minutes & when I left the house yesterday I saw that the strong winds we had blew about 1/3 of the leaves back onto the lawn. Instead of getting mad I just saw this as another opportunity to get more movement in & to work those abs & arms!
With food I am trying to increase my fruits & veggies while cutting back on carbs. It's been going ok so far but I need to have more fruits & veggies around for me to grab. When I need to eat something, whether a quick snack or a full meal, I tend to stand in the kitchen looking at my shelf of stuff & the fridge & go, "Okayyy..... what can I pull together for a quick meal?". A lot of times I rule stuff out because I had already eaten quite a bit of carbs & need more protein or veggies, or because something I want to make still needs to defrost or ....... and there I go with excuses again. I do have a list of mix-and-match options that I could eat for this week. Maybe I should plan more strictly instead of having it so vague. That might help if I have a set meal for certain days so I can prepare something ahead of time if I need to instead of coming home at 5 or 6 & realizing the chicken still needs to thaw.
My endurance training plan is doing really well. I upped my time to 30 minutes yesterday, taking 5 in the beginning for a light walk/jog warm-up & then alternating 2 minutes off & on for 25 minutes before a cool-down similar to the warm-up. I am definitely starting to notice the effects on my breathing - it's getting easier to get through these longer sessions without wanting to die!
Yikes.... already out of time! I've got a couple of more specific topics & I want to talk about & get opinions on so hopefully I'll be able to write about those soon. In any case, I hope everyone has a wonderful day!
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