Monday October, 22, 2012

I did my Firm upper body today. I am so tired all the time and lethargic. I could seriously take a nap twice a day and not feel rested. My Vit D was 18 after taking prescription medicine for it so I just completed a 2nd round of 50000 units a day for two weeks. I don't feel it has helped. Your number should be above 30 so the nurse said I was extremely low. I went ahead and set up a lung function test next week. I have been coughing for over four weeks. Then, I set up a complete physical. I want them to check my thyroid. My hair has been dry and falling out. I hope to get some energy and if anything is wrong figure it out.

I am having to detox sugar and diet Dr Pepper again. Hopefully that will also help with my feeling tired. The weather is absolutely gorgeous. It is the perfect weather for camping and hiking and just enjoying being outside.

New Challenge

I am trying to get started again. I went to the gym today (Monday) and walked. Working on fueling my body better and getting in water. I am going to go through a few rough days as I get the sugar out of my system. My group I am in has started a new challenge. This is ther 3rd week, but I am just starting today.

Breakfast- Kix cereal with milk (I know... sugar!)
mid meal- apple with peanut butter and a few grapes
Lunch- grilled pork chop, corn, green beans, lima beans
mid meal- skipped
Supper- taco salad

I went by the store and got eggs, bananas, and sweet potatoes so I can do better tomorrow.

This year has been so crazy. It started with me still healing from a compression fracture in my elbow. Dad was diagnosed with cancer in December so I was going back and forth to Atlanta to visit with them. I was doing really well with exercising and eating clean until Feb when I was visiting my brother unexpectantly had a massive stroke and died. After that I continued to go to Atlanta to see dad as often as I could, but just never got back on track. In June Dad passed away. Although he had cancer we were told it was one of the most treatable kind (lymphoma B) and it was a total surprise for him to not recover. I don't know.... I always find excuses and I hate that about myself. Then, in July I fell in the garden and my thumb came out of joint and  I tore the capsule at the joint and pulled ligaments and nerves. I am in my last week of therapy and have gained a lot of mobility, but still cannot hold a full glass or turn a doorknob and many other things. So, I have to take it easy.

I've home schooled all my kids until they start high school. My fourth entered 9th grade and we went ahead and put the last one in school also, starting 7th grade. So I find myself alone for the first time in 22 years, and 18 years of home schooling. It is a real adjustment. The kids started school last week. In so many ways I feel like someone who lost their job. Homeschooling and being a mom is all I've done for so long I feel I have to make a whole new life. I have tried to look at it as a opportunity to focus on me and do things I love like crafts, and sewing, and photography, and Bible study. Because I have had therapy on my hand three days a week and other appointments I haven't had a chance to get into a routine yet. But, I am planning to make daily exercise a priority.

For two weeks I am doing this:
Monday- Firm, walk/elliptical at night
Tuesday- Shred, walk
Wednesday- Weight machines, walk
Thursday- Tae Bo, walk
Friday- Firm, walk
Saturday- walk

I want to start the Couch to 5K in the 3rd week and hope my hand has more strength to add more weight for upper body. If not, I'll contiue to do what I can.

Clean Eating Foods

Some of the  clean meals I've had the last week:

Chicken Fajita salad: I grill tenderloins seasoned with either Greek or taco seasoning and cut into strips. I sautee onion and green pepper. For this one I had a box of mixed carrot/edamame/black beans in my freezer I wanted to get rid of so I steamed it in the microwave and added it. It was ok, but I wouldn't add it again. I love a fajita salad, though!

Grilled italian chicken, salad with cucumber and tomato, and sweet potato. I marinate the chicken in 1/2 bottle of light Italian dressing and then grill. It was very tender. To make the potato I poke and microwave one potato 6 minutes. They are so good!.

Breakfast cups. scramble up 6 eggs with salt, pepper, and about 1 tbsp milk. Pour into greased muffin tins. Add anything you would like- I added some ham. Bake about 20-30 min at 350 degrees- until the egg is set.

Taco salad. I used ground turkey, homemade taco seasoning, and black beans. Sauteed onion and green pepper. I am trying to cut out the cheese and sour cream so I used just a little.

Vegetable beef soup

My cheat meal: Chicken salad- I used grillled tenderloins seasoned with Greek seasoning. Bacon- Sams has a package that is chopped real bacon that is good to keep on hand. Cheese. Ranch dressing (not shown) For a non cheat meal I add cucumber, chopped boiled egg,tomato, omit cheese and use low fat dressing.

Firm Body Sculpt and Slim in Six Abs

I pulled the nail up on my toe over the weekend so couldn't do a full cardio workout. So, instead today I did the upper body portion of the Firm Body Sculpt tape. I also did the 10 minute ab video that goes with my Slim in 6 workouts.

I used to do the Firm tapes all the time. Back before I gained so much weight. I was doing these videos, the Windsor Pilates video, sometimes the Slim in 6 which uses resistance bands instead of hand weights, and I was walking 3 miles with a friend every day. Then, I got to swimming and worked up to 32 laps, which is 1/2 mile.

The Firm tapes are awesome. They combine cardio with weights. So many workouts for women are all cardio or don't encourage you to lift weights. With the Firm you can add weight and keep challenging yourself. Every time I have started over I can barely get through a workout.

I wasn't real thrilled with the 10 minute ab tape from Slim in 6. It is an extra tape, so I had never done it, but it was just ok, not super challenging. I think I will stick to the Firm Ab tape or Pilates or one that I've pulled out of Oxygen magazine.

I have to tighten up my diet this week and eat more clean. I got off at Easter and ate candy, chips, and icecream. Ok, the ice cream was LAST NIGHT! So, I am focusing on no sugar and really getting in my 5-6 meals and drinking a lot of water. I really struggle to eat every 3 hours. I get busy and forget. Going to set a timer.

Freezer Meals: Taco Meat, Chicken, and Vegetable Soup

 I found Jeannie-O patties on sale so I am flash freezing them so I can pull out what I need later. Not shown, I made up 8 patties of a mixture of ground chuck and ground turkey to make the family burgers.

 I had a little bit of fajita marinade in the refrigerator so I put it on some chicken tenders and baked them. These are good over a salad with corn and black beans. Or, I  sautee onion and green pepper and serve over brown rice.

 I sprinkled these tenders with Greek seasoning and baked. I eat them in a chicken ranch salad, over brown rice, or as they are to accompany a sweet potato and vegetable. I flash freeze the tenders and then freeze in a Ziploc bag so I can pull out just what I need and they aren't stuck together.

 I made up a spaghetti sauce with ground chuck/turkey. I put it in this jar to freeze.

 After making chili for tonight, taco meat, veg beef soup, and spaghetti sauce I had four servings of cooked meat left. I put in Ziplocs and roll to remove all the air and keep them in a bin in the freezer for ground beef. I add these to beef dishes like Shephards Pie, enchaladas, tater tot casserole.

The three tall containers have the vegetable beef soup. The small container has leftover spaghetti sauce that wouldn't fit in the jar. It is perfect for a lunch. The large rectangle is taco meat. Since it doesn't fill the container I will put a piece of wax paper over the surface so no air touches the surface to keep it from getting a freezer burn taste.

New Challenge

The group I am in that is following the Eat Clean Diet started a new challenge. It is 12 weeks and isn't about the most weight, but the most overall change. It started last week, but I am starting today. I half heartily did it last week, knowing Easter was coming. But, today I am focused and ready to follow not eating sugar, drinking my water, eating small meals every 3 hours to keep my sugar levels right, and exercising. I need to run to Sams to get some Jeannie-O ground turkey so I can make some dishes up.

I am doing my FIRM Sculpt tape today. I have had to transfer it from VHS it is so old, but I love it. I have the double "fanny lifter" which is awesome. You use it one level for some exercises and double it for squat sits and lunges which really work your butt. It is a good overall toning video. You add weights as you improve to challenge your muscles. It is really hard and challenging for me. My son walked in while it was playing/recording to DVD and said, "YOU'RE going to do that?!?" That should tell you something, Ha, he thinks I am a sissy.

Derailed

I exercised every single day in January. Every. single. day. I was eating clean and doing so good. Then, I let excuses happen. Within two weeks I had major stuff happen in my life and I just couldn't do it. I first had a bleeding stomach. It was painful stomach pains and then I started having blood in my stool. I had this before, except it was bleeding in my large intestine, so I knew it was very important to get it seen about. Last time I went to ER and they did a CT scan and gave me IV antibiotics and then sent me home with an oral antibiotic. So, I went to the ER again as it was a Saturday. This time they made me stay three days and I had a scope and biopsy. I left and had pain for about a week after discharge so didn't push myself to workout. Fail #1. I should have at least walked and really could have pushed to do weights. I was not good with eating clean either, which was just a matter of I gave up and didn't push myself to eat right. I fell back on old comfort foods.

The next week my 19 year old decided to move out. He is in college so it is going to make it difficult for him to support living expenses and pay for college. At home we pay car insurance and everything and he is only required to pay college tuition. It really broke my heart. I am trying to understand that he isn't mad, he is just a boy and so many men say boys of that age want to be independent. I still don't get it and it still hurts when your baby leaves. I worry he will not complete school as it will be too much for him to pay for. I am trying to leave him in God's hands and allow God to lead him on the right path.

Then, my dad was diagnosed and started chemo in January. He goes every 3 weeks for his treatment. I couldn't go in Jan because we were fighting colds around here and I didn't want to take any germs over there. My dad is 6'4" and has always been a strong man. He just turned 76, but he is a young 76. All his family lives to be active in their 90's. He has just always been the strong one that you depend on and go to. He lives 4 hours away so I was on my way to see him and my step-mother called to say he had to go to the ER the night before so he was in the hospital. His white blood count was extremely low and he developed an infection so he was running a fever. To visit we had to wear a gown, mask, and gloves and were to really stay away from him as much as we could. To see him so weak was really hard. He has lost down to 169 lbs fully clothed. He couldn't stand alone. He couldn't eat because of being sick.

While I was there in Atlanta visiting him we got a call. My brother suddenly passed away. He was 10 days away from his 50th birthday and had no health problems. He was visiting his son and had a massive stroke. That just tore me up and I left dad's to go home to prepare for the funeral. I cried the whole way - four hours. My dad couldn't go to the funeral as he was so sick with his white blood count so low and that broke my heart that he couldn't go. 

I know all this is just excuses. That is what I fight.... making excuses. I could have continued to exercise. Yes, my body might have been in pain from the stomach bleeding. Yes, it would have been more difficult to be in someone else's home and have to adjust to not having a gym. I have hand weights and a resistance band and could have walked.

I also could have prepared meals to eat and continued eating clean. I just didn't. The spark within me to fight for me was pushed deep down and I let the easy route take over. What's bad is after all this passed I went all of March without getting back on board.

Well, I started again yesterday. I've cleaned out all the junk and have foods I need to eat clean. Just have to get back up and fight for it!

Weigh In and Week Two

Well, I did week one! Whoo-hoo, learning to make it a habit. I was a little discouraged to weigh in yesterday and I have only lost 1.2 lbs. I've worked so hard all week and really wanted a higher number. I know that sounds whiny, but I am just being honest. I can feel changes already... changes in my endurance, in my energy level, in my ability to shut out the voice that tells me to skip this one. I wasn't going to do measurements until week four, but in a group I am in someone posted their 1 week stats and it was amazing. So, I measured.
Bicep- zero loss
Bust-1 1/4"
waist- 3/4"
abdomen- 1"
hips- 1/2"
thigh 1/4"
So, that made me a little happier to see some progress there. I need to measure my calf because it wasn't on the Eat Clean Challenge form to do, but I want to add that one since one goal is to be able to wear boots. I can't fit into boots now because my calves are too big. I guess I am used to losing quickly because of water weight. Since I am eating 6 meals and drinking tons of water maybe that is why that didn't happen. Whatever.... I feel the changes and will keep on.

I did the 2nd day of the Shred video. I am going to do it this week along with my weight and walking to do twice a day workouts. It gives me a challenge and something where I can see my progress as I am better able to do it. I am looking for my Firm Sculpt video to do once a week for weight workout. I had taped it from my VHS but I cannot find it. I can't do the VHS upstairs.

Tonight is the Alabama game so I am making red beans and rice and wings. I am using this as a cheat meal for the week. I am not supposed to have the sausage in the beans. I need to go to the store for more food for the week, but don't have time today.

Cheat Meal Day

I get a cheat meal each week so today was my day! I didn't plan for it so just got lazy tonight and decided it would be cheat meal. I didn't get real bad I had a salad with grilled Greek chicken, boiled egg, cucumber, tomato, Ranch, bacon bits, cheddar cheese. I also had 8 white chocolate with peppermint kisses to polish off what has been on my counter all week. I have thought every day that I would just have one, but every day told myself I would not give in and save it for my cheat meal.

I didn't exercise today. It was raining which brought on a headache all day. So, tomorrow would have been an off day and I will go walk or do something tomorrow to get in today's workout. I am learning to make it a priority and not let it get totally pushed off my schedule. It really helps me to think of my big goal and that it has been broken down into bites and this is what portion I "have" to get done this week or today. I will weigh Monday morning and get to see if anything is changing yet. Well, I KNOW there are changes I can feel them. I have more cardio endurance after just one week. I feel I am not as dependant on sugar.... hope I didn't kill that with my kisses tonight! I feel I am making working out a habit. My muscles have been sore. So, whether the scale shows it or not there are changes going on.

Eat Clean Menu

I thought I would share some of my meals that I have had this week.

Italian chicken, steamed broccoli, and 2 cups of salad greens.

BBQ pork loin, green beans, and 1/2 a sweet potato

Chicken fajita over 1/2 cup brown rice.

1/2 cup (precooked) of gluten free oats with apple, splenda, and cinnamon

Vegetable beef soup, salad

I've had a real hard time remembering to eat all six meals! Some are just greek yogurt with 10 almonds or an apple with nut butter, but I get busy and forget. So, I have not had six meals yet. Today I am setting a timer to remember to go get my snack. The reason to eat so often is to get your metabolism going.

Yesterday was horrible! It was my 3rd day no sugar. I know from getting off sugar in the past you usually have this day about 3 days in as your body adjusts from having a regular sugar/carb fest. I don't know for sure but I think our bodies go through a lot of chemical adjustments to switch the source of fuel it uses.... meaning going from its regular supply of carbs through sugar to using your stored fat. Well, I felt like I was in a fog and was hardly able to concentrate. I had a dull headache, kind of like sinus congestion in my head. I was very irritable and shaky and just felt lethargic and had zero desire to workout or do anything. I went to the gym and walked for 10 minutes then did a really good lower body weight workout. I am so proud of myself for going and not skipping that workout! It has been my continual habit through the past years to "give myself a break" and wait until I feel better, but that is something I am working on changind. I am NOT going to feel like working out most of the time. I just have to do it, because I want to change both my body and mind and fight for myself.

I have gone to the gym every night this week and twice went a second time in the daytime. I want to do two a day every day with an occasional time off. I am not trying to overdo it.... just a morning workout with weights three days and 3 days of morning walk increasing to running... then go at night with my husband and walk again a mile and a half or do the elliptical increasing to adding my Tae Bo one day and Pilates one day.

Today not tomorrow

I went to the gym TWICE today. Yay, me! I am on fire! Ha,ha. I needed to do my weight workout so I went when we finished school for the day. Then, my husband and I went back tonight and I walked 25 minutes. I feel so good! I didn't ever get to the point of feeling tired/legs aching/any of that.

I didn't get all my food eaten today. I ate the almonds of my M2 (Meal 2) but didn't eat the yogurt. Then, I totally didn't eat my banana and peanut butter for M4. I ate vegetable beef soup before going to the gym to walk, but haven't eaten the salad. I got the banana with pb in after the gym, but don't think I can eat the salad. I am supposed to eat it through the day to get my metabolism going so I don't want to cram it all in tonight. I think I will set my timer tomorrow to remind myself to eat.

I took my before photos today. I knew it would be totally humiliating to see them and post them in the challenge for the other ladies to see. But, I had no idea the emotions that would come from seeing myself like that. To see the back and side view that you just don't get to see of yourself. I don't know, when I look in the mirror I don't see myself as bad as the photos show. A real eye opener. But, after being sick at my stomach, hurt, sad for the girl in the photo I told myself that I can either keep eating like I was, keep putting off the hard work of exercising, keep making excuses or I can look that girl in the eye and see the fat and misshapen body and use that as a driving force to do something, everything I can to change. So.... Hard work... Dedication... Dedication... Hard Work!

Meal Plan for the Week

On the Eat Clean plan you need to eat every few hours. This week I am keeping my complex carbs at breakfast and lunch. I am only drinking water, cutting out sugar this week so am doing without tea. I don't drink coffee. I don't like oatmeal, so this is BIG for me to be trying to develop a taste for it. I have the gluten free oats. If I can't stomach them I will just switch to eggs, but I am going to try hard to get them in.

Tuesday
1. 1/2 cup oatmeal, apple, cinnamon, and Splenda
2. 10 almonds, greek yogurt
3. bbq pork loin (no bun), green beans, small sweet potato
4. banana, 1 Tbsp peanut butter
5. vegetable beef soup, 2 cups salad with LC Italian dressing
6. chocolate jello

Wednesday
1. 2 eggs
2. 10 almonds, orange
3. chicken fajita with pep and onions, and alvacado( no tortillas or cheese), brown rice, edamamme
4. protein shake
5. taco chicken breast over 2 cups salad with corn, black beans, alvacado, tomato
6. chocolate jello

Thursday
1. 1/2 cup oatmeal, banana, vanilla
2. 10 almonds, greek yogurt
3. soy lemon chicken, sweet potato, grilled squash
4. apple and 1 tbsp peanut butter
5. grilled pork chop, 2 cups salad, grilled zucchini
6. SF gelatin

Friday
1. 2 eggs
2. 10 almonds, orange
3. LF mozzarella cheese stuffed/cooked in chicken breast coated with crushed Chex cereal blended with italian seasonings, 1/2 cup brown rice, steamed mixed vegetables
4. protein shake
5. Greek seasoned chicken over 2 cups salad with 1 cup vegetables, LF dressing
6. SF gelatin

Saturday
1. oatmeal and apple with cinnamon and splenda
2. 10 almonds and yogurt (have reg. need to eat, but am supposed to have Greek yogurt)
3. turkey/beef mixed hamburger with peppers, onions, tomato. sweet potato, grilled squash
4. banana and 1 tbsp peanut butter
5. Italian (LF dressing) chicken, 2 cups salad, green beans
6. SF pudding

Sunday (1 free meal today so will add what I want to the supper- it is my husband's request to have wings for the Alabama game)
1. 2 eggs
2. 10 almonds, orange
3. Stir fry chicken, brown rice, broccoli, cauliflower, carrots in stir fry
4. protein shake
5 bbq and garlic wings (baked not fried), 2 cups salad, raw veggies and ranch dip, steamed edamamme
6. jello or other treat to be determined

Happy New Year!

Don't you just love new beginnings like the start of a new year? It gives you a chance to reset and regroup and have a place to start. So, I want to publicly post my goals for 2012. Can't wait to see what this new year brings and just live life to it's fullest... healthier and better able to enjoy each moment.

Lose 80 lbs
Run a 5K
Water ski- tried last year and was drug underwater never to come up!
Front flip on trampoline :)
Front walkover
Knee board
Walk/run 312 miles (average of 6 miles per week)
Snow ski
30 push ups
10 pull ups
Swim 32 laps
Go ice skating
Play tennis
Play volleyball
Cycle 52 miles
Dance lesson
Rosetta Stone Spanish- work 15 minutes 5 times a week
Do Algebra I book
Take 1 photo a day- learn manual settings
Read 24 books
Read through the Bible
Make a quilt
Have people over once a month