COXBETH's SparkPeople Blog COXBETH's Blog on SparkPeople, home of free diet plans and a healthy living community Tools of the Trade: Eating right on the road My most popular blog post was about what I use to keep my workouts on track while I'm on the road. The thing I don't have down yet is how to keep my food on track. <BR> <BR> I don't have a lot of options for a lot of my work on the road - I don't always have access to a grocery store or get to leave the worksite for a lunch. Not having snacks or lunch makes me ravenously hungry and Hungry Beth makes really really bad choices once she can find her way to dinner. The best way to make healthy ... Mon, 16 Nov 2015 14:56:19 EST Fell off track already, but learning to get back up I can't believe I somehow got a "featured" blog post!! The support was amazing; what an outstanding "welcome back" to weightloss! <BR> <BR> I had some good and bad times over the last week. I had an emotional blow and then it was that time of the month and I ended up having some obligations in my schedule that I wasn't ready for....and I caved. I haven't worked out in over a week and I took a personal day from work to just sleep all day and feel sorry for myself and eat melted cheese/sausage... Thu, 12 Nov 2015 22:09:05 EST Jumping back in - tools of the trade I'm jumping back into Spark People. I've been cleaning up my diet and lifestyle for the past month or so, but I find myself continuing to backslide more than I would like. So planning, tracking, and community participation is up next! <BR> <BR> My current challenge seems to be getting on the road for work. I love my job, and I love the travel, but it means a lot less control over my life. Having very specific control is what let me get to my best body ever (which, according to the photos I ... Sun, 1 Nov 2015 18:06:48 EST Whew - be warned, this is a get-it-off-my-chest post So this week has not been one for the record books. Neither was last week. Or the one before that. <BR> <BR> Weirdly, my weight is ok, which just goes to show you how little the scale actually reflects behaviors. My behaviors have been wildly out of control though. I'm probably on-plan with food about 50% of the time. And I get about 1/3 of my planned workouts in. I'm also making irresponsible choices about work and skipping out on social events. And I'm sleeping like it's a second job - s... Thu, 14 Feb 2013 13:27:18 EST FOOOOOOOOD! This week, I tried a couple of new recipes. Here, for your perusing pleasure, are my peramulations, which hopefully won't provoke pain, on these palatable potlaches! <BR> -------------- <BR> <em>8</em> Rachel Ray's Stuffed Steak with Prosciutto and Spinach <BR> <link><BR>-ray/stuffed-steak-with-prosciutto-and<BR>-spinach-recipe/index.html?oc=linkback </link> <BR> <BR> I actually got this out of a cookbook with some of her lower carb recipes i... Sun, 10 Feb 2013 20:39:41 EST Actually, we ARE silently judging you. **This was totally fun to write. I do not know why. I think it's a little less PolyannaPositive than I usually am on SP, but it feels more authentic to me. Please don't take anything snarky as a negative or as about you even though you totally know I'm using your example. One awesome blog post sort of was the tipping point on this, but her's was awesome, not sad. There are a lot of sadder message board posts that made me want to write this. Also, be aware that the farting-in-the-weight-room e... Fri, 8 Feb 2013 14:13:12 EST exercises for the injured You may have noticed a status update the other day - I know some people gave me some great responses and some great, so snowboarding rocks my freaking socks off. But apparently it also rocked my ribs a bit too much - I have a small fracture in a rib on the lower right side of my chest. <BR> <BR> The first couple of days were pretty painful - couldn't sleep, traveling was difficult (thank heavens Southwest let me just check my bag for free. I wouldn't have made it lugging my carr... Thu, 7 Feb 2013 14:50:08 EST Comin' round the mountain This is my first snowboarding run in about 6 weeks. And prior to this, I was on bunny slopes, with one really slow run down a green run in Taos. This is a bit of a green run at Homewood in Tahoe. This one is all from my point-of-view, with a bit of a fuzzy lens (sorry!), but it's a taste of what it feels like to slowly slip down a green slope as a novice. :) Wed, 6 Feb 2013 13:58:25 EST End of week summary I kept putting this off and putting it off and putting it off. Because last week was not a stellar week in terms of diet. But there's no point in putting off the wrap up because I ate too much. I saw a sign on pinterest I liked that really covers this - it happened and my body knows it anyway. <BR> <img src=""> <BR> <BR> <BR> So on with the summary. In one word: Beer. Everyday with a star next to it is a day where I had beer. And the ... Mon, 28 Jan 2013 10:31:17 EST Faux Cookie Dough Dip I was going to post something more introspective about my week-of-drastically-off-plan-eating...but I stumbled upon this on pinterest and ALL THE PRESSES MUST STOP. This is a WONDERFUL AMAZING OUTSTANDING RIDICULOUSLY AWESOME find. It's a healthy, no grain version of cookie dough. Not for making cookies with...for just eating straight. The way God intended for us to eat cookie dough. <BR> <BR> I know, read the ingredients and it sounds crazy. But I'm here to tell you, it's crazy like a fox. ... Sun, 27 Jan 2013 22:02:37 EST Stymied I'm doing well. I don't want to get to introspective right now though. Writing some of the emotional-type blog posts really take it out of me and I need my energy today. And it's not quite time for my weekly summary-of-how-things-went. <BR> <BR> So instead of typing all the things I could say, all the things that are bouncing around in my head and my heart, I'm just going to say something that someone else said. Something I need to remember when I'm dealing with others and when I'm dealing... Thu, 24 Jan 2013 15:06:10 EST Motivation Need a little? <BR> <BR> <img src=""> <BR> <BR> (click here for the gif: <link> </link> and then it will make more sense) Mon, 21 Jan 2013 17:37:16 EST Recap & Planning This week went pretty well for me. I had two events planned this weekend - on Friday and Saturday nights - and had no idea where we would end up for food. I don't want "Beth's Diet" to ever become something that limits a good night out (especially since we don't go out on the town very often), so I didn't stress it. I turned off calorie-counting-Beth and just tried to do the intuitive eating philosophy. If I knew it would make me feel worse to eat it than not to eat it, I left it on the plate... Sun, 20 Jan 2013 19:13:51 EST Rewards So I've never actually done the "rewards for weight loss" thing in the past. The two successful 20-30lb losses over the last few years, I set rewards and then promptly forgot about them. The results were all I needed. Plus, I buy clothes when I need something new that fits or when I'm using retail therapy instead of emotional eating. And massages and pedictures are nice, but that wasn't what I was interested then. <BR> <BR> This time, I've set some different rewards that might actually be fu... Tue, 15 Jan 2013 23:46:56 EST Quickie Today was a GREAT day! <BR> <BR> I slept in, which sucked, and is something I want to stop doing. But I didn't let it set the tone for my day. <BR> <BR> I ate on-plan, with the exception of a beer at dinner. But I did not eat the bread on my burger (that WAS in my plan), so my calories are still good. <BR> <BR> I went to work and worked hard, got some stuff done. <BR> <BR> I went to the gym and pushed myself on my squats, then added in some abs/core work. Last week, I said I'd do four ab/... Tue, 15 Jan 2013 00:45:44 EST Nom nom nom Today's a just-the-facts post as well. Yesterday, I laid out my fitness plan. Today I figured I'd give you a little bit about my nutrition planning. <BR> <BR> *I'm trying to keep calories under 1650 this week, and I'm giving myself a secondary goal for carb-fat-protein intake. This week, I'm attempting to see if I can keep to about 30% of my calories from fat (55g), 30% from carbs (123g), and 40% from protein (164g). My husband is doing a ketosis diet that he loves and it involves higher fa... Sat, 12 Jan 2013 17:55:37 EST On with the show I'm not going to get all emotional on you again, I swear. This is a post about my workouts - for accountability and just to share. <BR> <BR> <em>23</em> Strength Training <BR> I do Jim Wendler's 5-3-1 program four days a week. It's an awesome program that uses the big compound movements with heavy weights and lower reps. I love it. You can modify it a lot for your own schedule (3x/week, even 2x/week, etc) and for your own goals. For me, each cycle is four weeks long, with three "working"... Fri, 11 Jan 2013 11:52:21 EST Whew, good advice, just when I needed it Thanks for all the advice yesterday. I'm having a realllllly tough time with the mental game lately. So far, I've actually been able to keep up with the fitness and food reasonably well though, which is nice. All of my mental/emotional game problems right now are about non-weight related things. I think reframing my weight-loss efforts really really helped me - now I view them as one of the first things in my life that I CAN control and it's giving me a sense of empowerment to eat right and ... Thu, 10 Jan 2013 14:04:13 EST Challenge: Be critical without being negative Ok, so I have repeatedly made the point that I need to be unflinchingly positive if I want to achieve my health and fitness goals this time. I know that I need to be vigilant against my constant desire to find fault in myself and beat myself up and think super negative things about myself...since, despite what might work for others, that just sends me spiraling towards doom (both weight-wise and in terms of mental-health). I hate taking drugs for depression and they don't really seem to work... Wed, 9 Jan 2013 15:01:41 EST BOOM I'm super-busy today, so you just get a quick fact that blows. my. freaking. mind. <BR> <BR> This is from a research proposal I'm editing at work: <BR> <BR> "The most recent data from NHANES on 2 to 18 year olds show that nearly 40% of total energy consumed is in the form of added sugar..." <BR> <BR> FORTY PERCENT IS STRAIGHT SUGAR. <BR> <BR> Not something with actual nutritional value but ADDED SUGAR. <BR> <BR> More info, summarized by the CDC, is here: <link> Mon, 7 Jan 2013 14:07:31 EST On the road again...a post that is not interesting to anyone but me (sorry) Today, I'm heading back to my parents' house for two nights. Mom had surgery last week (it went fine, all is well), and I know it will make her happier to have me come keep her company for a while. So that's good. <BR> <BR> If you recall though, my diet and fitness plans went waaaaaaaaaaay off track when I stayed with the 'rents for 5 nights over the holidays. This is only two nights, but I am NOT going to let that happen again. <BR> <BR> Food Plan: <BR> I've planned and packed all the foo... Sun, 6 Jan 2013 14:04:58 EST Superquick..., that is not a misprint on the fitness tracker. <BR> <BR> I did just burn 1206 calories at once. <BR> <BR> This is what happens when you keep the runs long and slow. Sat, 5 Jan 2013 20:40:09 EST This is what happens when you work with scientists I'm not sure how to say this, so I'll probably rewrite it a bunch. But this is important to me. Actually, this is capital "I" Important to me. I think this is the piece that has been missing from my weight-loss efforts in the last few years. And I think it's the piece that made me successful the first time I lost 20lbs. I need to hold on to it to lose and keep weight off. <BR> <BR> You know those ads that pop up EVERYWHERE for "A [your location here] mom's one secret to weight loss"? I'm su... Fri, 4 Jan 2013 13:34:41 EST Got a story for ya' Sparkers. A long time ago (this morning), far far away (on the other side of the house and upstairs, where my bed is), a beautiful princess <em>336</em> woke from an enchanted sleep. And/or a foul-mouthed troll with bed head got up after beating the snooze button to death. Whichever. <BR> <BR> While still high on the pride of resisting the popcorn last night, our herione packed weird stuff for lunch and forgot to get important parts of her meal...and thus ended up with a weird soy sauce, beef, no r... Thu, 3 Jan 2013 23:06:39 EST Not disordered....but messy. I had a whole 'nother blog in mind - starting with how deadly dull heart rate training is, but ending with all the positives that I can see about it. That post would have been clever and educational and well lit. <BR> <BR> But that's not what you got. What you got was me in a guest bedroom literally hiding from a bowl of air popped popcorn. At least I'm not in a mud mask wearing my pjs, but it was a close thing I tell ya. <BR> <BR> Welcome to reality folks. It isn't exactly ugly, but the ... Wed, 2 Jan 2013 23:08:22 EST Too many and too few things I've got too much on my mind to say anything at all. So I'll share a link to a few versions of a collages of fitspiration pics from my pinterest board. Enjoy! <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> And these are my top three "power" images from that collection: <BR> <img src=""> <BR> She looked so STRONG in th... Tue, 1 Jan 2013 22:03:45 EST Running plan So I did the maximum heart rate test from RunnersWorld (link at the bottom of the post if you are interested). Based on that actual field test with the heart rate monitor that I got for Christmas two years ago, my maximum heart rate is about 195 beats per minute. As I've always known, those silly formulas (like 220-your age) are pretty off - by about 15bpm. And, quite frankly, I bet I could actually get my HR up higher than 195 if I was sufficiently motivated. But that seems close enough si... Mon, 31 Dec 2012 16:38:36 EST What is the opposite of "I rocked"? I did not rock anyone's socks off with part 2 of the vaca. I went to my parents' house and did family stuff all week. This involved lots of beer, parties which inexplicably did not have dinner (?!?), and two weddings on the same day. <BR> <img src=""> <BR> <BR> <BR> <em>337</em> I actually won at the weddings by using the following schedule: <BR> <BR> 5:30pm Meet fam in bar at Wedding Hotel 1. Did not drink because I knew the pla... Sat, 29 Dec 2012 18:39:34 EST All the chicken fried steak I didn't eat... ...ok, I rocked at this vacation-while-watching-my-caloires stuff. That has NEVER happened before. <BR> <BR> <em>310</em> We went to a mountain near Santa Fe (the Sipapu Ski Resort) for two days and then to Taos for two days. The plan was to try to learn to snowboard. Hubs, as usual, became more than proficient in just four days. I, as usual, took four days to get off the practice slopes. We also went with two friends who fell somewhere in the middle. More about all that later. Also - t... Mon, 24 Dec 2012 08:16:58 EST Check-In We had no internet for THREE DAYS. It was crazy. But now I've got a slow version of it so I thought I'd do my quickie check-in: <BR> <BR> 1) Snowboarding is hard. And it torches wicked amounts of calories. And it hurts a whole whole lot when you fall and hit your head. So learn to fall in ways that don't hurt. <BR> <BR> 2) Snowboarding is awesome. And it torches wicked amounts of calories. And if feels really really awesome when you get it right. So learn to get it right. <BR> <BR> 3) It's... Fri, 21 Dec 2012 22:37:32 EST i'm OUT Imagine me saying "I'm on a vacation!" the way other people say "I'm on a boat!" By which I mean, like a playa. <BR> <BR> Be strong! Drink water! Unless you have a 12 hour car trip! Then hold on for a bit. Tue, 18 Dec 2012 08:57:31 EST Goals I don't like goals. <BR> <BR> No, really, I don't. <BR> <BR> Because as soon as you set a goal, you are creating the possibility for failure. If you don't have goals, then you can't fail miserably and embarrass yourself and let other people down. And then there's also the fact that you are sort-of locked in and can't change your mind later without characterizing yourself as a "failure." <BR> <BR> I mean, yeah, you also aren't creating a space for success. You are turning down the chance ... Mon, 17 Dec 2012 11:53:19 EST Yikes - the stress is HERE So it's been a week of work stress, to be quickly followed with a week of vaca (which will actually be a stressful for me). To help me out, the plan for the next week is: <BR> <BR> Calories In: <BR> *1400-1600 cal per day. <BR> *No more than 2 beers, only on snowboarding days. <BR> *Except Sat, where the goal is "moderation". <BR> <BR> Calories Out: <BR> *Lifting Sun & Mon. <BR> *Run Mon <BR> *Snowboard/skiing Wed - Fri <BR> *10-15 min of yoga or bodyweight exercises on driving days... Sun, 16 Dec 2012 14:01:32 EST In which I get personal and probably a little dull. So it finally happened. In the past few weeks, I’ve had a day here or there where I went over my calories –eating out, meeting up with people at a restaurant, enjoying beer or wine. I knew that would happen, and I was planning that over time I would be cutting down on those moments and extending my stretches of “on-plan” days from two days, to three, to whole weeks, etc. I find that way of doing things non-threatening and not so scary. Setting hard deadlines and goals usually makes me feel ov... Fri, 14 Dec 2012 15:01:15 EST A few of my favorite eat. I keep meaning to post about some of the new foods and recipes I'm trying, but I never seem to take the time. Since I'm up at 2:30am and avoiding working on a paper, now seems like the PERFECT time to kill with a recipe post. <BR> <BR> Last week I tried three new recipes and I'm definitely repeating two of the three! <BR> <BR> <img src=""> <BR> First, the no-repeat recipe: Healthy Mousaka. I occasionally make a lasagna that uses thin ... Thu, 13 Dec 2012 03:57:12 EST Short and unsatisfying... ...I'm talking about the quality of this post people, get your heads out of the gutter! <BR> <BR> I'm in an emotional tailspin right now. Not sure what possessed me to think that wouldn't lead to a less than successful eating plan yesterday, but I was wooed away from healthful choices with a long, drawn out campaign that went like this: <BR> <BR> Hubs: Hey! Do you want to go out to the gym together or do you want to go out to eat together and try a new restaurant? <BR> <BR> Me: I NEED GOOD... Wed, 12 Dec 2012 11:41:48 EST Quickie <em>205</em> Yesterday and today are busy days. I won at work on Monday - no actual competition, but I helped accomplish something big, so I'm considering that I WON. <BR> <BR> <em>23</em> Then I went to the gym, then I lost at eating right at a restaurant. <em>297</em> <BR> <BR> <em>194</em> Oh well, it's a new day and I still feel good about the gym trip. And I tracked the restaurant stuff when I came home. And I drank the hell outta my water. <BR> <BR> Today is going to be... Tue, 11 Dec 2012 11:59:42 EST Planning For me, Sunday is my plan-ahead day. I make sure I have enough food for the week, I wash clothes, I clean the house, and I look through my calendar to make sure I know what's coming up. <BR> <BR> This Sunday, I'm going to do something I told myself I wouldn't - I'm going to get a little more numerical in my planning and hope to see better weightloss. <BR> <BR> In the recent past, I decided NOT to do this because it never seems to work. Calories in - calories out might be a totally accurate... Sun, 9 Dec 2012 11:56:11 EST Best. Workout. Ever. I had an amazing workout today, but never fear, I took a shower before I video blogged! Sat, 8 Dec 2012 14:08:58 EST Before Pics (with actual pictures this time!) So I decided to do a couple of before pics. As I said earlier, I don't like all the sad faced negative pics that people put up. But I also get the point of some of the spandex-shots because you can see changes faster when you have that sort of beginning. So I'm doing both an active-happy shot that I can recreate and a spandex-is-evil shot. <BR> <BR> This one, I just titled "Before - Ick" because it isn't exactly a flattering look for ANYONE. <BR> <BR> <img src="http://photos-ak.sparkpeople... Fri, 7 Dec 2012 17:03:35 EST Still nervous, but better Ok, I am learning so much about my "stage presence"! I move too much (still), I get nervous and look everywhere but at the camera, I pull my chin in too much (it gives me those dreaded extra-chins), I use opening my eyes wide for emphasis in a weird way..but it's still fun! And this is a great way to learn about my own little traits and figure out how to fix them for camera. (Next time: A script! And a practice run!) Thu, 6 Dec 2012 14:36:00 EST Propel propel propel your craft... I FINALLY got back on the water today! I got up early, drove down to the boathouse, and grabbed the Level 2 single that fits me and got out there and rowed! I took hubs' GoPro, which I've never used before, and tried to get some pics. Most of them were terrible, but these are the best. I need to learn how to use that toy a little better. <BR> <BR> Interior of part of the boathouse: <BR> <img src=""> <BR> This is my boat as I get ready t... Wed, 5 Dec 2012 16:57:03 EST Take 2 I wrote a whole entry about running, then the system freaked out and said I had html in it. Which was untrue. I just used the add link and add picture buttons! But that means it deleted everything I wrote. Grrrrr. <BR> <BR> So , to sum up: <BR> <BR> 6 years ago, I couldn't run for 30 minutes. About 3.5 years ago, I finally did C25K and got up to running for 30 minutes and thought I was awesome. <BR> <BR> Last year, I ran two half-marathons. Slowly, but I RAN them. <BR> <BR> And this week... Tue, 4 Dec 2012 20:40:38 EST Having a hard day staying positive. And it's 8am. I will not beat myself up over sleeping so late that I will not get in a cardio workout today. <BR> <BR> I will not beat myself up over sleeping late. <BR> <BR> I will not beat myself up over sleeping late. <BR> <BR> I WILL still go into the office. I WILL still make my lunch a short one. I WILL work with focus and intensity during a long workday. I WILL still socialize this evening and avoid eating and drinking beer while I do it. I WILL go to the gym afterwards and do squats, leg presses... Mon, 3 Dec 2012 09:06:22 EST Tools of the trade Barely getting in a blog entry today, but I'm doing it. It was a hard day to get in my workouts too - homework that needed to get done by midnight was weighing (ha!) on my mind, so I cut out my run and a gym trip to focus. And I got it done by 8pm! I guess I could have gone to the gym with the hubs anyway, but I'm glad I focused on the most urgent task. <BR> <BR> It's funny though, I felt like I was denying myself a treat when i didn't go on a run. That's a good sign. And I did get in 20 ... Sun, 2 Dec 2012 21:28:30 EST Before and After Pics Ok, so a pet peeve of mine is before and after pics. I mean, I love 'em - they represent possibility, hard work, determination, the knowledge that people CAN succeed so I can probably succeed too. <BR> <BR> But. <BR> <BR> So many many before pics (at least of the ladies) involve a sports bra and a pair of too tight shorts. The subject stands there with their hands limply at their sides or rigidly held out to the left and right like they are being martyred on the cross of obesity. They don'... Sat, 1 Dec 2012 12:00:54 EST I will be positive. No matter what. I'm trying to stick with my policy of not being negative about my choices or my actions, so let's just not talk about drinking an entire 6 pack of beer alone last night shall we? Let's just say I'm going to be more focused on only drinking beer when I can appreciate it's malty goodness and not drink just because it's in front of me while I'm on the phone talking to my family for 3 hours and not noticing that I've finished off the whole thing. Also, I will be buying my beer from the HEB where ... Fri, 30 Nov 2012 15:24:23 EST Super. Nervous. SuperNervous. Made my first video blog. What I learned from it...I move around faaaaaarrrrrr too much when I talk and I should use concealer before turning on the camera. But I'm trying to be more accepting of myself just-as-I-am, so I'm posting my first take anyway. Enjoy! Fri, 30 Nov 2012 00:00:47 EST 5/3/1 and excitement Three things today: <BR> <BR> <img src=""> <BR> 1) My schedule is kicking my butt. I feel like I can only get three areas of my life together at a time. So, yesterday it was Work, Family-Time, Health. I got a bunch of stuff done (not enough, but a bunch) for work, I spent good quality time with my hubs, and I ate well/worked out. But unfortunately, I didn't do anything for my Internship or Homework/Class. I can't seem to get all five ar... Thu, 29 Nov 2012 12:00:42 EST STILL. IN. THE. WAY. Yesterdays plan of work till noon, study in the afternoon, relaxed drive to class...well, it went out the window and became: <BR> 5am-5pm work like a freaking demon on this damn project and barely get it in by deadline <BR> 5pm-6:30pm study/commute <BR> 6:30pm-8:30pm get to my class of 6 people an hour late. AWKWARD. <BR> <BR> BUT <BR> <BR> the schedule ALSO included: <BR> 8:30pm-9:00pm get in the gym and figure out my starting weights for my lifting plan. <BR> <BR> So today I start the ac... Wed, 28 Nov 2012 11:53:00 EST