TANYAP71   17,214
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It is just too hot!

Sunday, August 05, 2012

I like to be active on the weekends without going to the gym but, boy, it's just too hot to be 'authentically' active! I think I'm going to have to resort to cleaning the (air-conditioned) house as my physical activity today!

I hope everyone else is keeping cool!

  Member Comments About This Blog Post:

GRANDMABABA 8/5/2012 3:23PM

    Keep cool. Get stronger! You can do it.

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TRYINGTOLOSE64 8/5/2012 2:59PM

    I know how you feel about the heat!! Like you am trying the best I can.

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Buffalo Balls & Crudite (Pictures & Recipes)

Saturday, August 04, 2012

I try to make 'fun food' on Friday. My challenge is to keep it within my calorie budget while still feeling like I splurged. Last night I made buffalo balls and crudite and it was a huge hit! Just watch out the sodium content is crazy.... and I don't see a way to fix that since it comes from the blue cheese and the wing sauce.

Buffalo Balls (adapted from I Breathe, I'm Hungry: www.ibreatheimhungry.com/2012/02/buf

Buffalo Balls (makes 41 balls, probably 4 reasonable entrée portions)

For the meatballs:
1 lb ground chicken breast
2 oz light cream cheese, softened
1/4 cup egg whites
2 Tbs chopped celery
1 oz crumbled reduced fat blue cheese
1/2 tsp black pepper

For the sauce:
6 oz Frank's Red Hot Wings Sauce - Hot Buffalo

Combine all of the meatball ingredients in a medium bowl. DO NOT ADD
SALT!!! The Frank's is super salty as is the blue cheese so trust me you
don't need to add more. The mix will be sticky and gooey but that's normal.
Form into about 1 inch balls - remember these are cocktail/bite sized so
don't make them too big. (I used a small Pampered Chef cookie scoop and just
ejected onto the pan.) Place them on a greased cookie sheet (with sides) and
bake at 350 degrees (F) for 10 minutes. After 10 minutes, remove balls from
oven and dunk carefully (they are tender from the cream cheese and could
fall apart if you are too rough) in the buffalo sauce. Put back onto the
cookie sheet and bake for another 12 minutes. If you have leftover sauce
you could pour it over the meatballs and bake for another 3 to 4 minutes if
you want them really saucy. These have a subtle blue cheese flavor but I
love the dressing so I added more and it was awesome! And of course, you
must serve with celery sticks to be authentic!

Nutrition (calculated from recipe ingredients) - per ball (41 per pound of chicken)
Calories: 20
Calories From Fat: 6
Total Fat: less than 1g
Cholesterol: 8.3mg
Sodium: 138mg
Potassium: 5.3mg
Carbohydrates: less than 1g
Fiber: less than 1g
Sugar: less than 1g
Protein: 2.7g

For crudite. I served grape tomatoes, carrot chips, white mushrooms, and celery sticks with a blue cheese, pepper, yogurt dip that is a new favorite with the family. I don't have nutrition info on it but it should be simple enough to calculate.

Peppery Blue Cheese Dip:
3 oz crumbled reduced fat blue cheese
6 oz fat-free plain Greek yogurt
1/2 tsp coarse-grind black pepper
2 tbsp fat-free milk

Zip it all up in a blender/food processor or stir together (for a chunkier dip). Add more milk if it still seems too thick. Serve with veggies.

  Member Comments About This Blog Post:

HANDYV 8/4/2012 9:50AM

    Thanks for sharing - looks yummy.

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GIANTOCR1 8/4/2012 8:51AM

    This is something I would love to make this weekend. Thanks for sharing the recipe.

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la la la la ..... control freak

Friday, August 03, 2012

And so it goes.... back under goal in time for the weekend. Not at 'safe weight' but definitely comfortable. Breathing easy. Feeling OK about splurging tonight with the special 'fun food Friday' meal I have planned for the family.

Around the time that I was beginning this journey, I made a conscious decision to stop trying to 'control' a few aspects of my life that truly are not in my control. I was able to pull together all I'd learned about nutrition and fitness and apply them to my own life when I stopped beating myself up for not being able to control things that were not mine to control. I think that I traded trying to control things I can't control for controlling my weight and fitness. I've done that before with very unhealthy outcomes but this time I did it in a way that leaves my body feeling wonderful when I stick to the plan. But... I wonder... when my plan is SO FAR from the norm in our society have I done myself a disfavor? When I 'let my guard down', 'follow the crowd', 'relax'.... I have a recovery week like this last one where I truly feel physically unwell and it starts to affect my emotional state. There were times this week when I looked in the mirror and all I saw was fat me. It reminded me a LOT of the body image issues I had in middle school and it scared me. This time I am aware of enough to know that my mind is playing tricks on me but it's still unsettling.

Oy. I was talking to a fellow clean-eating mom this week and she said to me 'Why is it that I'm made to feel like the weird one?'... speaking about her peers' reaction to her refusal to feed her children processed food. That's where I'm stuck.... why is it that when I get together in social groups and 'let my guard down', 'follow the crowd', 'relax' does it have to be so unhealthy? Why is what I do considered weird and a weekend of white carbs, sugar, fat, alcohol and inactivty considered fine and normal? Can we not relax and have fun without those things anymore?

  Member Comments About This Blog Post:

SNEVIL1 8/3/2012 3:31PM

    THat is interesting that clean eating is "weird" and those other things are considered normal. I guess it just comes to figuring out what works for you. Who really cares about other people. I'm not saying that you have to start making your own soap and building an end of the world shelter, but there are people who are like that who are quite happy. Who am I to judge someone else's life. Businesses probably have an effect on why certain things are considered "normal", because that's what keeps their business going... but in the end it's your house and your life. Do what works for you:)

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    sSeems like you have a few things going on. You definitely are not overweight now, or even near that. But you seem to react really emotionally when you step over a certain mark. Of course you do not want to head back to where you were. So I guess it is good to be vigilant and proactive, even if a little overreactive.
It is mental baggage and will be hard to overcome.

I can see how someone would have things in their life they couldn't control and instead transfer that need to controlling their weight and food....thus giving them a sense of control. I think I have done that myself for a long time. I think it has something to do with fearing things and avoiding them. Not sure, but an interesting topic anyway.

As far as the issues of being in the nutrition minority.... I hear ya' on that one.
This whole thing of making social occasions into putting on the feed bag and outdoing each other with yucky recipes drives me up the wall.
Unfortunately, it has made me a bit anti-social and reclusive! I just get sick of the whole thing and run the other way. I really don't have a problem anymore feeling like the odd one and trying to eat healthyl I just get so tempted in social situations because I think I kind of have a touch of social anxiety and then grab whatever is handy to calm me down. I am working on this, but just plain have my limits of what I can tolerate socially. And as I get older, I just feel I can't be bothered when people are too difficult/needy/annoying/demanding. Really, I'm not that hard to get along with, normally. I just try to keep my social activities to things that I enjoy, preferably active, and don't involve food.

Comment edited on: 8/3/2012 3:12:16 PM

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    I agree. I am going to PA this weekend and I already am prepared for the stares I will get for not eating certain things. There are things I just don't like. Everyone then starts the whispers and wondering. I am at a point where I don't care. If my family and friends have nothing else to do but look at what I am eating let them. I don't have any qualms about the way I eat because it makes me feel good and look good too:)

I read an article in Women's Health last month about eating certain foods like sugary baked goods, ice cream, etc. The article said instead of saying to yourself Oh I can't eat that it will take me ____hours to work it off. Say to yourself I don't eat that. I think for me it clicked. Yes there are many foods that I just don't eat. Plain and simple. Changing that mindset has helped with my sugar eating. I haven't had sugar since June because I don't eat foods that contain it.

It's a process. You know what is best for your body and you just need to trust that your body knows what to do because it does:) Hope you have a great weekend!

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DOMS and Diet? Muscle weakness and diet? Micro yo-yo'ing?

Thursday, August 02, 2012

To get it out of the way - my weight has returned, essentially, to goal. I am 0.4 pounds over which is less than I was going into my horrible-awful weekend. I suspect that by the end of my next cycle I will be back at my safe weight. No longer worried on the weight front. If I focus on eating clean and being active, it takes care of itself.

BUT, I am worried about what last weekend did to my muscles. If I was to summarize my approach to healthy life, last weekend was basically the total opposite. My approach? Eat clean. Eat 5-6 small meals a day. Stay active. Avoid stress. Last weekend? Sugar/white carbs/fat/salt/alcohol. 1 big meal a day (although I discretely got in a couple clif bars each day to TRY to stave off the metabolic impact of that). NO exercise. Lots of noise and general discord which I find VERY stressful.

So..... this week I returned to my regular routine. Cardio Tuesday, ST Wed - very typical workouts for me. But am I feeling it and I don't really like it!

Doing Tuesday's workout was unremarkable except that I drank an entire 750ml of water which I don't think I've EVER done during a workout. I was PARCHED. I woke up Wednesday with fairly bad calf pain.... same today. I can't recall another time where I've had DOMS in my calves. I can't walk stairs foot over foot without pain. I've had to walk them like an old lady (or toddler) each morning. What is that soreness from? If you know anything about what triggers severe DOMS from a workout that is routine, I'd love to know.

Yesterday I did one of my whole body workouts. It's nothing new to me but because of a 17 mile traffic backup on the highway near me the road to my gym was bumper to bumper and I chose to workout at home instead. The weights felt SO heavy. Granted they are not the weights I usually use but I can't imagine that a weights marketed as a specific weight can be THAT far off. So... again... something seems off with my muscles. Can a weekend like last weekend trigger what feels like overtraining?

My sister has lost more than me and maintained almost as long. We were at her house for the weekend. I didn't want to be the oddball refusing to eat what everyone else was eating, sneaking out for a jog, explaining to everyone why I was eating or wasn't eating. She is maintaining so I felt comfortable just going with the flow instead of searching out ways to continue my healthy patterns there. Yeah. She may be able to do that. She's NOT a gym rat. I'm not sure she does any moderate to intense physical activity at all. I sure as HECK can't! She told me after I got home and was amazed by my gain that she REGULARLY gains 4 pounds over the weekend and then is 'good' all week and back to goal by Friday. Oh. Had I known that I might have approached things differently. I've NEVER had a pattern of losing and regaining 4 pounds pretty much every week. I don't think my body can take it!


Diet and DOMS? Is there a connection?

Diet and overtraining/weakness? Is there a connection?

Micro yo-yoing (gaining and loosing several pounds every week)? Do you do it? And how does it make you feel?

  Member Comments About This Blog Post:


    I got to thinking about your reaction to your week-end. Then I thought, what if it were reversed and your sister lived through a week-end run according to your lifestyle. I imagine that you have mostly clean eating and lots of physical activity.
She would be the "odd ball" and probably be rummaging for snacks and a place to sit down in the shade. She probably would have taken a couple days to recover from her unusual week-end. You have each adjusted to your own lifestyle.

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    I gave your blog a lot of thought. When I was younger, your age I'd guess, I had the same weight fluctuation because of the week-end like your sister, only it was up 2 pounds then down again by the next week-end. For most of the time I was exercising regularly though, but not near as much as you. My fat percentage, I would guess, was about 23%. I did weigh myself daily, but knew that there was a range for my weight and started cutting back if it went above the top number.

I am betting your sister's fat percentage is much higher than yours. I think that might have something to do with it. You seem to be maintaining a very low fat percentage and want to continue with that.

Also, your sister seems to be much less concerned, more relaxed about things. That actually has a beneficial effect for some people on their health and even weight, or so I read anyway. She apparently can allow herself the indulgences without getting down on herself. She apparently has a maintenace plan that works for her (but not you).

You are much more athletic and fit than she is. Your body would need and crave the physical activity as well as the healthy food. That is what your body is used to. You will miss it if you don't stick with your program. She won't. Both your mind and body are "addicted" to the exercise. You have a very specific, controlled routine that works for you.

I think your week-end was such a departure from your norm that your body and mind found it very stressful. I don't think that your body would degenerate that much in 2 days. I think you shocked your system and kind of paniced about it.
I have read about athletes that feel like they have the flu if they miss their regular work-out. And there are many comments on SparkPages of people who have changed their eating habits and then if they depart from the healthy food, really notice how the "bad" food affects them.

You both have your bodies used to different things and that is what they see as normal. Since you are unique individuals with different personalities, bodies & goals, you are having a different experience and reaction to it.

I now react to changes in routine more like you did. I sometimes feel like I am kind of high-maintenace in a way. But I know what works for me and have learned it is wisest to be proactive with self-care. I mean, no one else is sitting around waiting to take care of me and make sure that I am happy/healthy.

Of course, all this is just my opinion. Maybe some of the comments will help you think it through and process the experience.

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CONFIDENTLY_FIT 8/3/2012 12:14AM

    That is why maintainance is a range not just one number. My weight fluctuates all the time. That is why I generally stay off the scale. My clothes are lose, so I don't worry. I know that my weight is up from my weekend indulgences. I can't eat the same thing every day or I will go crazy.

As for your DOMS...could it just be getting back into your routine? During the school year sometimes I would have no desire to work out Tuesday-Friday. Come Saturday morning I would feel like a truck hit me. That is why I find it easier to work out every day doing something than taking time off. Now we will see how easy that is during this school year. I am hoping a new position will help.

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NELLJONES 8/2/2012 10:30AM

    I lost my weight and have maintained my loss for over 40 years without an exercise "program". We didn't even talk about exercise back in 1970. I probably eat less than I could, but it isn't hard. I do, however, follow what I call my "grandma" plan: she never worked out, but managed to stay fit until her final illness in her mid 80s. She grew up on a farm and was used to doing all her own housework, gardening, walked everywhere, and continued all her life. I do the same. It's amazing how many steps and how much hauling and lifting you can do if you think like Grandma.

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July Fail?

Wednesday, August 01, 2012

My Goals for July:
1. Body fat under 20% - Just end the month where I am starting it given the cruise.
2. Weight of 124 or less by August 1. I really am OK with gaining on the cruise but I want to be back to 124 which I consider my 'safe' weight (2 pounds below goal) by the beginning of August.
3. Finish the first 5 units of my Fitness Nutrition Certification.
4. Continue to monitor my achilles situation, knowing I have a race at the end of September. (ie, take breaks if needed but don't let them get too long)
5. Schedule at least 5 hours of physical activity per week, even if it means squeezing it in around the kids' changing summer schedules.

All the way around I failed at my July goals. July was my WORST month since committing to living a healthy lifestyle, at least as far as achieving goals. I had a wonderful and much-needed week alone with my husband rediscovering all the fantastic parts of our relationship that are so hard to nurture given the day-to-day demands of our lives. Had you asked me July 15, I'd have said that July was a resounding success. Things fell apart during the second half of the month. I got cocky or maybe I just got lazy. I definitely adopted an attitude of 'Well, the cruise didn't derail me so how bad can it be to 'X'?' The answer is, well, bad. So now I know there are a whole list of 'Xs' that I just can't do without paying a price, a price that may not be worth it.

And if July taught me that lesson? The lesson that I have a healthy body that really DOES need to be treated with respect - fed with QUALITY food, worked with REGULAR exercise, and not poisoned with white carbs, salt, and alcohol - is worth learning. I'm leaving July 2 1/2 pounds over goal and with a body fat back up over 21%. More than anything else I'm frustrated because I don't feel like what got me here was WORTH it.

August will be a month of re-commitment.
1. Schedule 5 hours of physical activity a week.
2. Track calories until weight stabilizes at or below goal.
3. Finish unit 5, unit 6, unit 7, and unit 8 of my Fitness Nutrition Certification.
4. Body fat back to 20%, average scale & handheld.
5. Get back to safe weight of 124.

These seem like the same old goals but they seem harder than usual. I have been feeling really badly about going to the gym while the kids are out of school. It was different last summer when I was still losing. Why is it that maintenance seems like less of a goal than losing weight? 3 units of nutrition means LOTS of reading... which is more time not doing things with the kids. They really don't seem to want to do anything with me, preferring to putter around the house dong their own thing, but is that because they think I don't want to do anything with them because I am busier this summer or is that because that's just what pre-teens and teens do? The others are same-old same-old but we might go on vacation... which will make them all more daunting.

  Member Comments About This Blog Post:

LADYJ6942 8/1/2012 10:19AM

    Congrats on the reconnection and seeing for yourself what it takes to maintain, that is a huge eye opener for some. As for the kids, teens and preteens so desire less parental interaction and it frees up more time for you. This change though can be hard to adapt too. I've been through it, my kids are 21 and 18, and it is still tough sometimes.

Keep up the good work, you'll get through it.

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REBECCAMA 8/1/2012 8:20AM

  You spent time reconnecting with your husband. That is a win. Whatever else happened in July, you won. When you are dying you will not think "oh I should have done this....". You will think "I spent time with someone who loves me." End of story.

Yesterday I had the choice of a breakfast date with hubby or going into work. I chose the date. I don't get many chances for dates like that and work will wait.

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