Sunday, January 19, 2014
I am still recovering from influenza, so my activity has been waning since Thursday. However, I've taken this opportunity to think closely about my diet. In general, I've been thinking a lot about my diet lately. This goes along with what I was trying last month with the detox diet, trying to eat clean, etc. Although I temporarily lost some weight on the detox diet, it was short-lived. I don't think it was fat, but I'm okay with that.
So, one of the things I know about myself is that I can eat too much. I generally eat well these days - but still too much. I don't know any longer if I should still eat lowered carb or if I should carb cycle - or WHAT I should do. So, when things are complicated, my reaction is to simplify, simplify, simplify. Perhaps it's the scientist/reductionist in me. Perhaps it's the perfectionist in me. Perhaps it's the anorexic in me. I don't know. However, what I do know is that I'm far, far, far too busy to be able to focus on what and how much I eat.
That means I have two choices: I can either slip back into old habits and just eat what's handy and become a 300+ lb woman again (NOT going to happen!) OR I can come up with a diet that I know I will find filling, easy to prepare, and easy to follow.
Luckily, I don't mind eating the same foods with regularity. Every day would be tough, but often is pretty easy. I don't need a ton of variety. So, I should work with that.
I should also work with the fact that I love good, healthy food, that I know I need to feel full and well-nourished to feel good (and have a good mood), and that I am a great planner. In fact, I thrive on planning!
SOLUTION: 5 meals a day, ~5 meal choices each, average of 1500-1600 calories per day. If this goes well, it would give me the flexibility to go down (or up) in daily caloric intake as needed. So, consider this a starting point.
What are the 5 meals?
1. Breakfast (after exercise, with coffee)
What do I have for meals so far? Well, this hasn't been super easy to come up with, but it's not been terribly hard either. I'm just pulling first from things I know I like to eat. Going fiber rich whenever possible!
BREAKFAST: 1) oatmeal + chia + apple, 2) bran flakes with raisins and almonds + milk, 3) homemade breakfast burrito, 4) ? 5) ?
LUNCH: 1) homemade breakfast burrito + veg, 2) lentil or bean curry + veg, 3) ? 4) ? 5) ?
SNACK: 1) kefir + almonds, 2) cottage cheese, 3) ? 4) ? 5) ?
SMOOTHIE: Kale + fruits + oats (no recipe variation here, just fruit/taste variation)
DINNER: 1) fish or chicken + veg + sweet potato, 2) beans + cornbread + veg, 3) ? 4) ? 5) ?
Suggestions? I'm open! Meals should be in the 350-450 calorie range, snacks in the 200-300 range to fit well. Hit me with some fiber rich, filling ideas! Recipes a plus!
Thursday, December 05, 2013
So, this post is going to be part update, part commentary on a detox diet I'm doing with a friend.
WHERE have I been? Sadly, ill. I've been having kidney issues again, starting with a stone and subsequent infection, followed by lots of follow-up tests. I had hoped at least this part of my ill health was behind me, but it's not. I've also been busy with my PhD program, of course, relationship issues, and just trying to remain healthy. There's been so much, I don't really know how to succinctly fill you in on it all, so I won't even try.
My weight has fluctuated a lot these past few months, at least in part to bloating issues from kidney troubles. I'm trying to take it in stride. My clothes fit mostly the same, most days, so I'm fairly confident that if I've regained fat, it's not been that much. But, I'm still frustrated over the gains and eager to try to start losing again.
So, my health is a mess right now, and doctors are either stumped or completely unhelpful. I just keep doing what I do best - Trying. Striving. FIGHTING.
In other news, on Sunday I started an Ayurvedic cleanse with a friend. I'm doing it because I love to experiment, and I figured - why not? Can't hurt anything, and kitchari is a balanced diet actually as long as you add plenty of veggies. I don't know how much I'm "detoxing", but my weight is going down. Jury is still out on whether it's water weight or actual fat, though.
The only other thing to add is that I've finally gotten back into backpacking - with the same friend. Over the past several weeks, we've done two 8+ mile hikes together. During the most recent one (on Black Friday), I pulled a muscle - why, oh why, didn't I think to STRETCH before attempting a long hike? Why didn't it dawn on me?? Sigh. I'm better and wiser, now.
That's about it. I'm still fighting and hanging in there. I've adjusted my weigh-ins to reflect my water weight or fat gains, whichever the case may be. Now I just have to be patient and keep working. As long as I never give up, I'm winning.
Monday, August 19, 2013
I began writing this yesterday, but got too distracted and subsumed with my life. Such is usually the case with me. :|
I have to admit, despite the energy surrounding BLC19 (I love it!!!), some things going on in my personal life have made it really hard for me not only to stick to my goals but to let myself feel awash in all the enthusiasm. I won't go into them here, but I'll just say that they are the sorts of things that can totally derail me. They are issues I haven't faced for several years now, and they have sent me spiraling even deeper into my depression. I was afraid this would happen. I have to work harder to let go of the stress, accept the things I can't control (versus those I can), and appreciate myself better. Most importantly, I need to make sure that I'm not conflating self-punishment with self-love, as I'm wont to do.
Starvation is NOT self-care.
Overeating is NOT a reward or self-care.
Eating healthy meals regularly IS self-care.
Exercise bulimia is NOT self-care.
Not exercising is NOT a reward or self-care.
Regular, demanding (but not painfully or overwhelmingly strenuous) exercise IS self-care.
What else is self-care?
- Regular sleep.
- Taking my medications.
- Daily relaxation.
- Daily stretching.
- Sufficient hydration.
And the list goes on. These are all Spark basics. I was doing really well at nearly all of them and had been for over a year, and then life has that way of coming crashing around my ears. I'm not doing terrible (yet), but I see myself standing at the edge of that slippery slope. It's time to nip this in the bud.
This stress has me so depressed. I almost can't stand it. I keep saying I'm going to hit the gym, but never seem to make it. Tonight - despite complete exhaustion (been up since 4am, only got 5 hours sleep) - I'm REALLY going to take the time to go. I'll regret spending the time, but I'll regret not spending the time, too. Since I had to get rid of my home recumbent bike (don't ask), I've been miserable. Since I've been unable to ride my real bike with my husband, I've been super sad. Since I've been in such pain and uncomfortable walking far distances, I've been grumpy. The bottom line, I'm missing intense cardio. Sure, I've been exercising - did over 200 minutes last week - but it's not the same as the intense, 30+ minute, 170 bpm sessions I've come to rely on for my well-being.
Basically, I need an endorphin infusion. It won't cure my depression, and it won't make the stressors in my life any less painful, but darn it, it will make me feel better for a little while. And maybe I'll at least be able to sleep better tonight.
So, I'm going to make a smoothie. I'm going to put on the BodyMedia (which I haven't worn in 3 days again). I'm currently charging the iPod, which was dead, so that I can head to the gym. I've even picked out my clothes. I'm going to get some protein and fruit in the smoothie, drink a bunch of water, and then head out. I also started lunches for the rest of the week (chicken chili), and set aside what I'm eating for dinner tonight. When I come home, I'll be able to shower, relax, tally BLC19 Week 1 points (wooooohoooo!), work on my manuscript for awhile, read, and then go to bed for a decent night's rest.
Oh, and after the BLC19 rules I posted last week, I can report the following: I have fixed up my home office (painted, moved furniture, etc.), my apartment is less cluttered (and not so unbearably dirty), and I walked over 5 miles last week (but I lost track after that). This week, I'm going to take a step back and be more simple:
Just take good, gentle, real care of yourself, Kate. You'll survive this period of your life better if you do. And you will survive it. You always do. I've never known anyone who fights as hard as you do.
Monday, August 12, 2013
Yes, it's Week 0, i.e., the start of BLC Season 19. You can't imagine, seriously, how excited I am for this. During the build up, I didn't think I was overly thrilled, but now that it's actually taking off, I'm so stoked. I can't wait to see what this season has in store for myself, my body, and my team.
That said, I need to lay a few ground rules for myself this BLC. I've been, frankly, slacking of late. Not in a horrific way, but I've just lost my gusto. Some of it is chronic pain and fatigue, along with a healthy dose of depression, but some of it is good, old-fashioned laziness. I've not been living my GSD lifestyle of late.
But I have the chance to change! We always have the opportunity to change, and I plan to seize it. So, here are ground rules for myself for BLC19:
1) I only get to take the elevator first thing in the morning, and only THEN if I am carrying something heavy.
2) I need to go stair running OR jogging every day.
3) I need to eat regular meals. I need to watch portions. I need to track calories again because I'm not eating the same as I was.
4) I need to use my new bike at least twice a week.
5) I need to walk my dogs regularly, preferably every day. They love it, and so do I.
6) I bought a BodyMedia - I need to wear it EVERY day.
7) I need to go to bed by 10pm every night. I need to try to wake up by 6 am every morning. Including weekends.
8) I need to keep my apartment clean and welcoming. I need to remind F that when he comes home on weekends, he's entering my space and he should similarly keep our space clean and welcoming.
9) I need to work hard, every day. If I lose my focus, I should exercise and then return to working.
10) I need to walk at least 5 miles each week, preferably 10,000 steps a day (which is about 14 miles per week the way that I walk).
These are a lot of rules, and there are more I could add. They're flexible rules (I know, I know - defeats the purpose of calling them "rules" if they're flexible, right?). Not flexible in the sense that they can be broken, however. Flexible in the sense that they are free to evolve to fit my needs, goals, and abilities. I get credit for trying to meet the rules, but I am not free to outright break them.
So, here I go. I didn't stair run today as planned, so I best go home and jog. Maybe I should take those dogs with me and kill two rules with one action?
Monday, July 29, 2013
Are you ready for the next BLC? I sure am! Sign-ups are now open for season 19, which will run for 8 weeks from Sunday August 11 - Sunday October 6. The link to the sign up form is at the bottom of this page, but be sure to look over the rules before signing up. Hope to see you soon!
------BLC 19 Rules-------
BLC 19 (Biggest Loser Challenge Season 19), will last from August 11 - October 6. (8 weeks)
Sign Ups will be open from Friday, July 26th at 6 pm PST until Thursday August 8th at midnight PST. After this point, late sign-ups will be added to the waiting/alternate lists for teams. Alternate players may be added to teams through before Week 4 in the event that other players forfeit or become disqualified.
Anyone is eligible to participate in this BLC provided you satisfy both of the following criteria:
a) You were 20-something years old when you joined the “20 Somethings with 100+ lbs to lose” team. It is okay if you are older then this now, however you must have been a member when you were 20-something years old.
b) You had 100+ pounds to lose when joining the “20 Somethings with 100+ lbs to lose” team. No matter where you are now, it just matters that when you joined the team you had at least 100 pounds to lose.
Sign up using the provided electronic form below. There will be three teams, capped at 35 members. An alternate pool will be established, and alternates may be added up to Week 4. Teams are filled on a first come, first serve basis.
Once assigned to a team, you will receive a welcome e-mail and the link to join the BLC #19 Spark page. If teams fill, we will send out invitations beginning one week prior to play to allow players time to orient themselves to the challenge rules and to meet their fellow team mates. Otherwise, we will send out Spark page invitations no later than Friday August 9th.
Your initial weigh-in is due no later than Sunday, August 11th at midnight PST in order to play. Failure to make the initial weigh-in without contacting a team leader ahead of time will result in disqualification from the challenge.
All members of BLC 19 must post a weekly weigh-in on the provided electronic form each Sunday by midnight PST. If you are unable to weigh-in for any reason, an excused absence may be obtained by contacting one of the BLC 19 team leaders BEFORE midnight PST on Sunday. More than 2 unexcused absences (other then the initial weigh-in, which results in immediate disqualification) will result in disqualification. More than 3 excused absences will also result in disqualification since this is only an 8 week season.
In addition to weekly weigh-ins, team members have the option to earn points by their activity, communication, participation in weekly challenges, and blogging. This season, there will be points awarded for both Healthy Habits and Weekly challenges (see below for more details).
At the end of BLC 19, both individual and team winners for Biggest Loser and Challenge Points will be announced. Do it for yourself - do it for the glory! :)
Treat all members and leaders with respect at all times. Leaders reserve the right to remove disruptive members at any time, at their discretion.
Have fun and lose weight the healthy way! Remember, even though this is a weight-loss competition, you are more than the number on a scale; we care more about participation and progress, not perfection. We are here to help you, so please reach out whenever you need it.
If you have read all of the rules above and agree, you may sign up by clicking the link below. Members will be invited to the group once all team members have been assigned, or by Friday August 9th, whichever comes first.
WEEKLY POINTS BREAKDOWN
This season, we're offering two ways to earn points for yourself and your team. One is through Healthy Habits, which remain the same throughout the entire challenge. The other is through two weekly challenges, in which one may be a Fitness, Nutrition, or Motivation Challenge. There will also be a Bonus challenge each week.
1. Exercise at least 100 minutes each week.
2. Stay within your calorie range each day this week (includes WW points or meal plans).
3. Drink at least 8 cups (4 liters) of water each day this week.
4. Support at least 1 team member AND post at least once in your team thread this week.
5. Write a Weekly Update Blog (WUB).
Fitness Challenge: Fitness challenges push you to try new things or to incorporate tried and true fitness methods into your workouts.
Nutrition Challenge: Nutrition challenges encourage you to improve your eating habits and lose weight with safe, healthy dieting.
Motivation Challenge: Motivation challenges aim to boost your morale and help you keep your goals in sight.
Bonus Challenge: Bonus challenges may be of any of the three types, but will never be of the same type as the weekly challenge. (For example, if the weekly challenge is a nutritional challenge, the bonus challenge will be either a fitness or a motivation challenge).
Your BLC 19 Leaders:
Make sure to contact any of us if you have questions or concerns about the BLC!
Sign Up Here:
You can also try this direct link:
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