Getting my stride back

Friday, July 17, 2009

Thanks for the concern and support, everyone! I'm doing much better today. One good thing about having the bursitis for 7 years is that when it flares up like that I know exactly what to do for it. So it's back more or less where it was before I messed it up yesterday. Both it and the pulled muscle are a little tender--I can feel it, especially if I'm walking, but it's not bad and for some reason it didn't bother me at all when I went to the fitness center. Believe me, I was careful, but it didn't hurt at all--the elliptical is a lot easier on my bad hip than even walking, even though it's more intense as far as cardio goes. So I was able to do my full normal routine, both strengthening and cardio, which was definitely a good thing! And the time I took off didn't apparently set me back any, which is a relief. I picked up pretty much right where I started.

Wed. on the "Healthy Lifestyle Scale" I scored "Veering off track"--I did pretty bad. Way too many calories and not nearly enough fruits and vegetables, and no exercise. Yesterday, my calories still went over my limit, but less so, and I ate more vegetables and got in more exercise, so my score went up to "On your way" (and on the cusp of "Healthy"!) So definitely moving in the right direction. I'm hoping that today I'll score Healthy--I won't know until the end of the day but at least I'm off to a decent start.

At the moment, Sparks wants me to pay attention to not only what I'm eating but why--that whole eating mindfully thing again. Sigh. I will be really glad when this particularly stage is done, because it's a pain to record my reasons for everything I eat, especially since it's so often the same thing: I eat because it's time for the meal or because I'm hungry. Ideally, I should only eat when I'm BOTH hungry and it's time for a meal, but I learned a long time ago that my body isn't so good about warning me that it needs food. If I don't make myself eat, especially the first meal of the day, half of the time I just don't eat, period, and that's not health. And I don't do it because I'm anorexic or something, but because I'm just not hungry. And I have to eat before I work out or I really don't feel good--light headed and ill.

Lately, though, once I eat that first meal of the day, I find that I do get hungry--really, really itchy, irritable, FEEDMENOW hungry about every 4 hours. I've tried distracting myself, or filling myself up with water, but no--nothing but food helps. I have no idea why--I'm getting plenty of calories. I know I'm still too heavy on carbohydrates and not getting enough protein, but I've been working on that (every time I manage to bump up the protein I either get 1) too much fat, 2) too much carbohydrates and/or 3) too many calories over all.) But I'm doing better than I had before hand--and I'm getting more vegetables and and protein and other healthy foods in, but still.

So, sparks, that's why I'm eating. Either because I know it's better to eat (usually my first meal of the day) or because I'm hungry (every meal/snack after that).

According to sparks, if I eat within the calorie limit, I should be fine and not get hungry. I read a number of blogs where members typically eat 1200 calories or so a day and I'm getting more like 1400-1600, and yet I'm *still* hungry. If I eat a snack, I'm no longer hungry but I usually go over my calorie limits. I can't help but wonder if there's something wrong with me or something, that my appetite is out of whack or something. Or maybe it's just a result of working out every day? Or it something to do with eating more vegetables or something? If I could figure out a better way to work in protein without throwing my other numbers (especially fat) out of proportion, maybe that would help. I don't know.

I've been working hard to both lose weight and get into better shape, and I'm making progress. And I really don't want to sabotage my weight loss efforts by eating too much!

  

  Member Comments About This Blog Post:

NITAINMN 7/18/2009 6:57PM

Glad to note you amuse yourself with the healthy scale at SP and seem to like it a lot! I did too at first:) Not sure if you have your nutrition tracker open to the public for any one to see and comment to help you. Glad you are back on track. Some of us eat because we are bored....our bodies can actually make us believe we are hungry!! Hahha:) In your case however, every 4 hours being hungry sounds quite normal to me. I used to eat about 5 small meals, every 3 hours,. Now I eat 4 meals. Its better for your health and you don't feel hungry. Also, if you eat complex carbs like beans,lentils, etc. ( legumes), whole grains, combined with fiber, you will remain fuller longer! I am trying to get my calories back down to the lower range of calories given by spark and stick to Mayo's 1450 to be able to start losing fat again, now that strength training is making my muscles heavier...can't wait to see my weight go down again! Glad we are walking the weight loss journey together! Have agreat weekend. Report Inappropriate Comment

Um, D'uh

Thursday, July 16, 2009

First, good news. I heard from my doctor and my tests came back good for all of the vitamins and minerals, so I don't need to worry about them. I just need to keep doing what I've been doing.

Which is good timing to get good news, because this week just hasn't been a good one for diet/working out! Instead of finding my stride I keep tripping this week. Sigh.

First, I pull my groin muscle--grrr. So I took yesterday off entire as a result and even though I was active today I took it on the easy side because it's still sore enough that I didn't want to re-hurt it.

Second, yesterday I screwed up my proportions for lunch (dumb miscalculation) and ended up eating twice as much as I thought I was--which put me at over 1000 calories for one meal! To add insult to injury, we went out to eat with friends for dinner, and I went WAY over my calories as a result. Almost twice as many as I needed. Oops.

Third, I go out today to exercise, and am just getting into my stride when my bad hip starts to hurt. I realize that I had forgotten to take the NSAID I'm supposed to take before I do anything that will aggravate my hip. As I'm debating about whether to tough it out or stop and walk all the way back to my apartment for my medicine, I do something--not sure exactly what, and it REALLY hurt. I might even have swore, though I'm not sure (I try not to swear in public, especially when like today there are kids around). So I limp back to my apartment and get both Tylenol and my NSAID. Dumb dumb dumb dumb. And I really don't want to hurt myself right before going on a vacation where I know I'm going to be doing an awful lot of walking!

Fortunately, I don't think I really hurt my hip, beyond aggravating the bursitis that's always there; it's sore but I went swimming (exercise that doesn't put strain on my hip) and I was fine in the water, though it still hurt when I got back out. But I'll take more medicine soon and I've iced it and I think it should recover okay.

Unfortunately, we're out of food in the apartment and neither my husband or I are up to going grocery shopping (he hurt his calf last night fencing; we really are a pair this week!) So we've decided to order pizza, which is food and they deliver, even if it's not very healthy.

I will have to take it easy tomorrow, though, which is frustrating because I was just feeling like I was getting into stride and now keep doing stupid things that set me back.

At least I got out and was active. I don't know if I actually burned all 988 calories today that sparks thinks I did because while I was active and did get my heart rate and breathing up at least part of the time, I wasn't going at full intensity. But I did *something.*

Tomorrow hopefully I'll get this inflammation back under control as I want to get back to the fitness center.

  

  Member Comments About This Blog Post:

RAGGARWALAX 7/16/2009 8:25PM

Hey Zanna - I think you and I have had one of those weeks where things do not go the way we want but that is life (sigh) and we just have to keep up our spirits and resolve to do the best that we can come what may!!! I keep saying to myself that next week will be better since this week has been pretty much a write off! Most important thing is that we have come so far - just think what it was like 6-8 months ago and what we have achieved and we will do even more in the times ahead!!! btw - great news from your doctor ..I'm sure that this is a huge relief for you. tc Reeta Comment edited on: 7/16/2009 8:26:11 PM Report Inappropriate Comment

NITAINMN 7/16/2009 8:18PM

Zanna, I find it harder to deal with pain for a human being. Let me remind you girl, one of your action plans to reach your goal, was to take your meds on time. This is so important - don't ever forget it, even if you have to set an alarm! Again, take care of yourself. Report Inappropriate Comment

Some Random Thoughts

Wednesday, July 15, 2009

I found this neat resource on Sparks:

www.sparkpeople.com/resource/healthy
_lifestyle_scale.asp

It lets you put in information like your over all calories, how many fruits/vegetables you've eaten, how long you've exercised, etc., and it tells you how close to being on track you are. It can be pretty encouraging--for example, both yesterday and today I went over my calorie goals (sigh) but I was otherwise doing okay and I scored "healthy" anyway.

Still need to work at eating what I'm supposed to without going over my calorie limits--and without getting hungry. I shouldn't be getting hungry all the time--as it is, I'm eating more than I used to! Grrrr.

I played tennis again today and it was a load of fun. I think the reason that my dad doesn't think it's as good aerobic exercise is that its not as sustained--you get spurts of intense activity rather than a steady exertion like you would get biking or running. I don't know what my heart rate gets to, but I know I was exhausted by the time we finished and I definitely was breathing hard and worked up a sweat though it wasn't that hot out. I wish (hope?) it's a good cardio work out because it's a heck of a lot more fun than the elliptical.

Unfortunately, I pulled a groin muscle returning a hard serve; stupid stupid injury. It's not a terrible muscle pull, and I've treated it, but I'll definitely have to take it easy tomorrow. I'm supposed to play tennis again on Thursday; hopefully I'll be up to it by then. My cardio tomorrow though is shot, as is my leg strengthening exercises; I'm hoping I can/should go ahead and do the core and upper body strengthening exercises anyway. I guess I can give it a try and if it hurts, stop.

  

  Member Comments About This Blog Post:

NITAINMN 7/16/2009 6:09PM

Zannna!!!! Take care of yourself. Its easy ( I can totally identify being just like you!) to get inspired and do more than our body can handle or want to shorten the healing time. Unfortunately, its like the butterfly that can fly only if given ample time to get out of the coccoon all by itself, at its own time. No rusing healing or growing process. Hope you allow your body to heal and until then, keep yourself busy with reading. Report Inappropriate Comment

RAIN454 7/15/2009 2:11PM

Are you playing tennis outdoors? I ask because the added heat and outdoor air, usually makes me feel like I'm getting a better workout, esp. cuz I sweat more. I used to play tennis ... not that great...but we have a court in our neighborhood. Its a lot of fun and I do think its a great workout! Just try to add in some cardio a few times during the week even if its just for a few minutes... If you cant, tennis is still a good choice! Have fun! Report Inappropriate Comment

RAGGARWALAX 7/15/2009 1:58PM

oooh Zanna - I can feel your pain.....take it easy until u feel better....sometimes we become too eager and instead of shortening the healing process we end up making it longer ...make sure u listen to what your body is telling u!!! I did not work out at all (not even walking) for 3 days because my neck was really bothering me and the guilt was killing me. I feel much better now but I'm glad that I did not take any chances. Thanks for the link ..I had tried it once b4 and then forgot about it....Another great way of gauging how you're doing. In terms of exercise ..tennis is great even though it is in bursts but the main thing is that you are active...every bit counts and the more variety that you have the better it is. tc and feel better soon! Reeta Report Inappropriate Comment

SAASHA17 7/15/2009 12:02PM

aww take care....hope u feel better for tomm's tennis class... well ther eason they say tennis is not a workout as its not consistent and u put different pressures on ur body...but u r active tats what counts..take rest and get ready for thursdau manasa Report Inappropriate Comment

Tips for Staying Motivated

Sunday, July 12, 2009

By now, I suppose it shouldn't surprise anyone that I read-- a lot. And whenever I want to do something, I tend to do a lot of research about it (my husband has been teasing me because we plan to get some fish, though we probably won't until at least August if not September, but I've already started researching the different types available to know what would be best for us). I first came to sparks because I was had been working out for about 2 months and seeing no progress at all and was getting frustrated by conflicting advice. Since coming to Sparks, I've been slowly making my way through the extensive selection of articles and blog posts, learning and trying to apply what I learn to what I'm doing.

Well, today I encountered www.dailyspark.com/blog.asp?post=10_
tips_for_staying_motivated_all_year_lo
ng_tip_no_1
and it made a lot of sense to me--especially the make goals that are positive (focusing on what you want rather than what you are denying yourself), viable means of reaching said goals, and focusing on getting it right 80-90% of the time rather than berating myself every time I wasn't quite perfect (which I know I can be really good at doing and so have to make a conscious effort not to). This also ties in well with the long and short term goals RAIN454 and I had talked about, creating rewards to go with each goal.

So here's my attempt:

My primary goal is to be healthier; I want to be:
*Better hydrated
*Able to live an active lifestyle
*Better nourished by eating a healthier diet
*Lower my blood pressure and generally have a better cardiovascular health
*Energized and healthy
*Better able to focus on what matters to me.

To do this, I intend to:
*Strength training on a regular basis, ideally 30-60 minutes three days a week, with adequate rest periods between for muscles to recover.
*Do aerobic exercise ideally a minimum of 20 minutes (my current goal is to work that up to 30) of fairly intense, but low impact, activity a minimum of 5 days a week.
*Stretch every day, especially the therapy stretches to help with my bad hip and to manage/reduce the carpal tunnel and tendinitis issues. (I realize that reduce is a negative word, but really getting rid of the pain in my hands and my hip are both positive things in my mind!)
*Eat more vegetables and fruit--even better if I can get my husband, who is allergic to a great many foods, to eat more as well!
*Not only eat within my recommended calories, but to get the right balance of nutrients. (Ideally, I should get 50% of my calories from carbohydrates, 30% from protein, and 20% from fat, I've read; I am still working on this as right now I'm averaging more like 50-60% from carbohydrates, 20-30 percent from fat, and less than 20% from protein.) Also, aim to get a good balance of other essential nutrients, such as Vit. A, Vit. C, Vit. D, Calcium, iron, etc.
*Introduce more healthy foods into my diet, both old ones that I know I love as well as discovering new ones.
*Drink plenty of water, at least 8 glasses a day but more if I'm working out or it's unusually hot.
*Take all medications as prescribed/needed.
*Listen to my body, whether it is telling me that I'm borderline asthma attack or my hip is objecting to what I'm doing, so that I can stop and take preemptive measures before it becomes a full blown problem.
*Get enough sleep, which means at least 8 hours, and to be as consistent as possible about when I go to bed/wake up. Also, avoid (I know, another negative!) caffeine in the evenings, I'm prone to insomnia and this aggravates it. Instead, choose juice, naturally decaffeinated teas, or better yet water in the evening.
*Set aside some time every day to unwind (say, 30 minutes?), for example by meditating, talking a hot bath, reading a book, or whatever. This is time to recharge my batteries and release stress.
*Slim down and become more fit; ideally returning to a healthy body weight/BMI.
*Keep a daily health journal. While sparks had suggested it for emotional eating, I've been using it more to log how I feel while working out etc. and to track headaches, allergies, etc.
*Focus on being positive--not just about goals but also about progress and even life in general. Remember to reward myself when I stay on track, regardless of definite signs of progress such as lost weight, being able to lift heavier weights, etc.
*Be generally proactive about problems; try to anticipate them and deal with them strategically before they become problems. And if I am unsuccessful, note it as a lesson learned and move on. Be flexible, open to advice, and keep an open mind.

These aren't all my goals--I didn't include anything for school or for around the house or anything like that, but these are the goals that relate to sparks.

  

  Member Comments About This Blog Post:

RAIN454 7/13/2009 11:34AM

Hi, Zanna! You're new set goals/rewards are awesome! I hope you see progress soon just so you can feel better. But even if its later than sooner, know that you are doing everything right. I, too, am trying to eat more fruits/veggies. I started tracking the number of F&V on my nutrition tracker and was suprised to find that I was only eating about 2-3 fruits and veggies a day! Now, my average is a little higher....working my way towards 6-8! I find that the biggest reason I don't consume as many fruits and veggies is because I'm either too lazy to shop for them or else, I'm afraid of how it may go bad since M-F's, all I do is work work and work! Good luck though and keep us posted on how you do! -Rainey Report Inappropriate Comment

RAGGARWALAX 7/13/2009 10:56AM

Zanna - first of all, your hubby is definitely right that you research things thoroughly LOL. On the other hand, you will be probably be relieved to know that both my hubby and I are exactly the same (my hubby more so than I)!!! Personally I think it is great to have this all planned out because it means that you have given this a lot of thought and I think thought leads to commitment! In addition, this will help you when you find yourself in an unplanned situation! I am sure that you have probably already done this, but I would encourage you to print out your blog and keep it with you and in front of you at work as it will only reinforce everything that you know and are wanting to do! However, don't do what I have inadvertently done is to get to the point where you are thinking about it night and day LOL ... can you believe that I was even dreaming about my goals last night ....now that's scary!!! tc Reeta Report Inappropriate Comment

NITAINMN 7/12/2009 6:08PM

Glad these rewards are ample for you to stay motivated. Most people gift themselves with material stuff like spa massage, manicure- pedicure, new clothes, a concert tkt, a show or some other treat of the sort. Good Luck in staying healthy! I am like you - ever since I lost my health, this is what matters the most for me. Getting a pat on the back from my Mayo Doc and being my specialist in NYC's poster child who beat the prognosis means a lot to me, while seeing my DH happy! Isn't it amazing how different inspirations motivate different people just like at work, someone may be motivated by money, bonus, a promotion or just a pat in the back!! Report Inappropriate Comment

Doctor Visit Goes Well

Friday, July 10, 2009

Today I saw my doctor for a routine check up on my bad hip. It's still hurts, but that's not really that big of a surprise. I didn't expect, after struggling with it for almost 7 years, for it to be cured over night. But it at least is better and my doctor approved of the things I've been doing to get more active and more fit as well as stretching the hip out and rebuilding lost muscle.

While I was there, I also asked to have my blood checked for vitamin deficiency. I've been concerned since tracking things on sparks, because I'm consistently below the recommended level on most nutrients most of the time, but I've been told that the only way to really know if you are deficient is to have you blood tested. This way at least I will know if I need to be concerned. He was a bit surprised until we talked about my husband's food allergies; even though I do eat things he's allergic to, it's hard because his diet is so limited. Anyway, hopefully that will go well so that I can stop worrying.

Good news! According to their records, I have lost 10 lbs between my last visit in February (just before I started working out more etc.) and today. It's a bit misleading, because both times I was fully dressed and I bet my winter boots alone weigh 2 or 3 lbs more than my sandals. So I want to get a weight at home before getting *too* excited. But still. It made me feel good!

  

  Member Comments About This Blog Post:

NITAINMN 7/12/2009 6:00PM

Congrats on pounds gone forever and inches lost!! Way to go Zanna! No idea why all the vitamin tests tend to come normal for us too. Same here too with Calcium, vitamin D, etc. (Only thing my body struggles to absorb is potassium due to losing electrolytes from huges doses twice a day of Lasix.) Perhaps because we don't over cook our foods, use natural and fresh, some organic to boost the vitamins and anti-oxidents that the body really absorbs? Keep up with your great efforts! Wish you would post a photo of yourself.... Report Inappropriate Comment

SAASHA17 7/11/2009 1:29AM

Zanna, Gud going on the weight loss..and take care of that hip lady;)...be careful before u bust a move:P... thanks for ur comments on my blog... i so wanna go for my class tomorrow..but weekends its harder to workout..esp tat i wake up late... lol Tomorrow may be a all fruits day.... Report Inappropriate Comment

RAGGARWALAX 7/10/2009 10:38PM

Hi there...interesting blog about your results! I am also consistently under in many of the nutrients (potassium, magnesium, calcium mostly) and when I had my blood work done about 3 months ago, my results also came back normal. Not sure why there is a discrepancy but I still continue to track everything for peace of mind. Old injuries take time to get better and unfortunately the healing process cannot be hastened no matter how much we may want that! Sounds like u are doing all of the right things so keep it up as consistency is the most important thing since u are creating a habit in the process! tc Reeta Report Inappropriate Comment

DASUKNOW2 7/10/2009 8:15PM

Good luck with your blood work and great job with what you have accomplished so far. I am glad that it is helping your hip. Can you keep me updated on your blood results? I am very interested in what your doctor says, I too, like you are always way under most of my nutrients. I am not even sure how I can get those numbers higher. Report Inappropriate Comment