I eat salad constantly. I love it! I love trying or inventing new dressings, finding new fun veggies to add to create a delightful spend of flavors and crunch.
I have fallen madly in love with beets after having several roasted beet salads in restaurants around town. So I found a great way to roast beets so I can eat them whenever I want!
I took two medium sized beets, cut off any stem parts and scrubbed the dirt off. I put on a piece of foil and drizzled with olive oil, then wrapped the foil around it. I then baked the beets in the oven at 425 degrees for about an hour and a half. You want to roast them until they are tender with a fork and time depends on size. I'd say start checking at about the 40 minute mark. If you have enough leftover, you can use the beet infused olive oil for making a dressing. Once the beets are cool enough to handle, use a knife or just your fingers to peel away the outer skin. I then cut them into slices and stored in a Tupperware container.
Generally my salads consist of a combination of two types of greens, generally green or romaine with spinach. I've also been adding some kale in there for an added nutritional boost. I top with tomato, zucchini, squash, a radish or two and a tablespoon of plain sunflower seeds from the bulk section of the supermarket. This week, though, I've substituted the tomato for the beets and the seeds for a sprinkling of feta cheese. I generally put in some leftover protein such as salmon, chicken breast or, this week, steak tenderloin.
Also this week I tried making a salad dressing from scratch. Normally I use a low fat hidden valley ranch, a yogurt blue cheese, OR just some olive oil and vinegar. For this, though, I got out the magic bullet. I blended about a tablespoon each of Dijon mustard, olive oil, pre-minced garlic, and 1-2 tablespoons of white wine vinegar. Add a dash of salt and pepper and blend away to creamy tangy goodness.
So there you have it. A majestic salad combination if I don't say so myself. I hope you find time to make one for yourself - it's so delicious and it doesn't hurt that it does a body good! :)
Thursday, February 3, 2011
Tuesday, January 11, 2011
Resolutions
It's that time again for rehashing 2010's resolution list and going over 2011's resolutions. The funny thing is... this year's resolutions are pretty much identical to last year's because I liked them all much!
So... for 2010, my resolutions and their outcomes are as follows:
1. Lost 35 pounds. I actually had a contest with a friend of mine regarding this and that was kaput pretty early on, but I still worked out it. I did not make my final goal, but I did lose about 17-19 pounds this year. Which is better than nothing so I'm pleased.
2. Go to the gym 3 days a week, weight training 2 days a week and yoga or meditation 1 day a week. Well, I was sporadic with this. I was hot and heavy in the new year, then took a break, then went back and worked with a trainer and did classes at the gym. And then I found Emily Johnson's Fit Body Bootcamp and now I work out 3-4 days a week with her AND do other things like Hula hooping, belly dancing and roller skating.
3. Learn to knit socks and gloves. I learned to knit socks, but only made one b/c it turned out so large I turned it into a stocking instead. oops.
4. CODA meetings at least twice a month and do the steps again. I didn't even come close to doing this.
5. Go on at least FIVE hikes. My hikes included Oaks Bottom on 2/6, Mt. Tabor Hill walk on 2/18, Powell Butte on 2/28, Oak Island on 3/6, Bagby Hot Springs 5/16, Nob Hill city walk on 8/10. That's six! YAY!
6. Plan 1 3+ night vacation. I spent 3 nights in Beaver, OR for Jenna's birthday over the 4th of July. I also spent the last 2 nights of 2010 and the first 5 nights of 2011 in MAUI! So I'm counting that!
My resolutions are mostly the same for 2011:
1. Lost 35 pounds. This WILL be the year. I can already feel it!
2. CONSISTENTLY do 4+ days of activity a week barring injury or illness
3. One day of yoga per week (already have a yoga membership through November!)
4. Make 1 pair of actual socks and 1 pair of gloves
5. Plan another 3+ night vacation.
6. Go on another FIVE+ hikes this year.
I feel well prepared for 1-3 and the rest will have to just be on my radar for opportunities and timing. Now that I’m back home from Maui and back in the swing of things, I started a 14 day fat flush through my boot camp (http://www.portlandfitbodybootcamp.com/) so both my diet AND my fitness routine are off to a great start. I bought a year membership at a yoga and wellness studio for dirt cheap so will be taking a Hatha and Yin yoga class at least once a week. I’m excited and most importantly… I’m READY!
So... for 2010, my resolutions and their outcomes are as follows:
1. Lost 35 pounds. I actually had a contest with a friend of mine regarding this and that was kaput pretty early on, but I still worked out it. I did not make my final goal, but I did lose about 17-19 pounds this year. Which is better than nothing so I'm pleased.
2. Go to the gym 3 days a week, weight training 2 days a week and yoga or meditation 1 day a week. Well, I was sporadic with this. I was hot and heavy in the new year, then took a break, then went back and worked with a trainer and did classes at the gym. And then I found Emily Johnson's Fit Body Bootcamp and now I work out 3-4 days a week with her AND do other things like Hula hooping, belly dancing and roller skating.
3. Learn to knit socks and gloves. I learned to knit socks, but only made one b/c it turned out so large I turned it into a stocking instead. oops.
4. CODA meetings at least twice a month and do the steps again. I didn't even come close to doing this.
5. Go on at least FIVE hikes. My hikes included Oaks Bottom on 2/6, Mt. Tabor Hill walk on 2/18, Powell Butte on 2/28, Oak Island on 3/6, Bagby Hot Springs 5/16, Nob Hill city walk on 8/10. That's six! YAY!
6. Plan 1 3+ night vacation. I spent 3 nights in Beaver, OR for Jenna's birthday over the 4th of July. I also spent the last 2 nights of 2010 and the first 5 nights of 2011 in MAUI! So I'm counting that!
My resolutions are mostly the same for 2011:
1. Lost 35 pounds. This WILL be the year. I can already feel it!
2. CONSISTENTLY do 4+ days of activity a week barring injury or illness
3. One day of yoga per week (already have a yoga membership through November!)
4. Make 1 pair of actual socks and 1 pair of gloves
5. Plan another 3+ night vacation.
6. Go on another FIVE+ hikes this year.
I feel well prepared for 1-3 and the rest will have to just be on my radar for opportunities and timing. Now that I’m back home from Maui and back in the swing of things, I started a 14 day fat flush through my boot camp (http://www.portlandfitbodybootcamp.com/) so both my diet AND my fitness routine are off to a great start. I bought a year membership at a yoga and wellness studio for dirt cheap so will be taking a Hatha and Yin yoga class at least once a week. I’m excited and most importantly… I’m READY!
Friday, December 10, 2010
Battling the holiday bulge
I somehow managed to lose a couple of pounds despite Thanksgiving, but now I'm smack in the middle of the holiday party season. I do pretty well at home, but have a harder time eating out and even a harder time than that when I'm at parties and there are platters of food. I go into my abundance mode and want to have lots of everything.
This year I'm going to do my very best to prepare myself in advance, ask the hostess what kinds of foods will be there (if applicable), and try to make a plate of food instead of hovering over dips and snacks and mindlessly shoveling food into my mouth. I'm also NOT going to drink. Seriously. It is added calories I don't need and makes me much more apt to eat more when I'm not actually hungry. I prefer to monitor my drinking at home with a meal than losing track in a vulnerable situation.
If I don't lose weight this Christmas, that is okay. But I'd like to maintain. To continue to go to boot camp 3-4 days a week in addition to yoga and hula hooping classes. I will likely relax the diet a bit while I'm in Maui for the New Year and I don't want to feel already behind my weight loss when it's time to go.
So the keys, for me, are to prepare, prepare, prepare and watch portion control by making a plate of food instead of eating/hovering over the food area.
What are you planning on doing this holiday season to keep yourself in check?
This year I'm going to do my very best to prepare myself in advance, ask the hostess what kinds of foods will be there (if applicable), and try to make a plate of food instead of hovering over dips and snacks and mindlessly shoveling food into my mouth. I'm also NOT going to drink. Seriously. It is added calories I don't need and makes me much more apt to eat more when I'm not actually hungry. I prefer to monitor my drinking at home with a meal than losing track in a vulnerable situation.
If I don't lose weight this Christmas, that is okay. But I'd like to maintain. To continue to go to boot camp 3-4 days a week in addition to yoga and hula hooping classes. I will likely relax the diet a bit while I'm in Maui for the New Year and I don't want to feel already behind my weight loss when it's time to go.
So the keys, for me, are to prepare, prepare, prepare and watch portion control by making a plate of food instead of eating/hovering over the food area.
What are you planning on doing this holiday season to keep yourself in check?
Monday, November 29, 2010
Thanksgiving, the wagon, and stir fry
I have recovered from Thanksgiving. I spent 4 days off plan eating turkey and ham and leftovers of both and cream pie. I DID watch portion control until a bit of wine overload on Saturday night. But I made the decision to enjoy my holiday and holiday weekend and I did.
But today is a new day and I did it up right. I am back on plan and back in boot camp after my foot kept me out most of last week. My boot camp trainer also motivated me to try a new veggie medley based on something she had made and I wanted to share it with you b/c it turned out WONDERFUL!
Ingredients:
1T olive oil (ish)
1/2 onion, chopped
tons of fresh garlic, minced or chopped
1/2 head of rad cabbage (or green, if you prefer), diced into strips
1/2 bunch of kale, chopped into large pieces
1/2 bunch of red chard, chopped into large pieces
one small head of broccoli, cut into pieces
1 yellow squash, chopped
1 gray squash, chopped (or regular zucchini)
1/2 bunch spinach
1/2 bunch Italian parsley
Seasonings to taste
Apple cider vinegar to taste
1. heat oil in a large skillet or wok on medium heat. Add onion and garlic and saute until soft.
2. Add broccoli and stir fry, 2 minutes. Add seasonings to taste: I used salt, pepper, oregano, Italian Seasoning, garlic powder, onion powder and Mrs Dash.
3. Add squash, kale, cabbage and chard. Stir fry, covered, about 4 minutes, until leaves reduce.
4. Add spinach and parsley, cook a few minutes until spinach reduces down, another 1-2 minutes, stirring regularly.
5. remove from heat. Add apple cider vinegar to taste in individual servings.
If I could post a picture of my deliciousness, I would. It is on my facebook. It was such a wonderful experience as I had never had kale, chard or gray squash before. I LOVE trying new dishes! I paired this with a weight watchers recipe, Turkey Shepard's pie with mashed sweet potatoes, which was seriously amazing. Love good food and feeding my body all sorts of power food goodness!
On the activity note, this week includes zumba, yin yoga and hoola hooping on top for my normal 4 day a week boot camp work out. Can't wait! Just hope my foot holds up. :)
But today is a new day and I did it up right. I am back on plan and back in boot camp after my foot kept me out most of last week. My boot camp trainer also motivated me to try a new veggie medley based on something she had made and I wanted to share it with you b/c it turned out WONDERFUL!
Ingredients:
1T olive oil (ish)
1/2 onion, chopped
tons of fresh garlic, minced or chopped
1/2 head of rad cabbage (or green, if you prefer), diced into strips
1/2 bunch of kale, chopped into large pieces
1/2 bunch of red chard, chopped into large pieces
one small head of broccoli, cut into pieces
1 yellow squash, chopped
1 gray squash, chopped (or regular zucchini)
1/2 bunch spinach
1/2 bunch Italian parsley
Seasonings to taste
Apple cider vinegar to taste
1. heat oil in a large skillet or wok on medium heat. Add onion and garlic and saute until soft.
2. Add broccoli and stir fry, 2 minutes. Add seasonings to taste: I used salt, pepper, oregano, Italian Seasoning, garlic powder, onion powder and Mrs Dash.
3. Add squash, kale, cabbage and chard. Stir fry, covered, about 4 minutes, until leaves reduce.
4. Add spinach and parsley, cook a few minutes until spinach reduces down, another 1-2 minutes, stirring regularly.
5. remove from heat. Add apple cider vinegar to taste in individual servings.
If I could post a picture of my deliciousness, I would. It is on my facebook. It was such a wonderful experience as I had never had kale, chard or gray squash before. I LOVE trying new dishes! I paired this with a weight watchers recipe, Turkey Shepard's pie with mashed sweet potatoes, which was seriously amazing. Love good food and feeding my body all sorts of power food goodness!
On the activity note, this week includes zumba, yin yoga and hoola hooping on top for my normal 4 day a week boot camp work out. Can't wait! Just hope my foot holds up. :)
Monday, November 15, 2010
Lessons from the sleep deprived
I have been learning a lot lately. Some of it is new stuff... some of it is stuff I have learned before but am trying to learn again. I'm really focused on my food and exercise plan right now. But I will tell you a lesson I learned this weekend... all of that focus is easy to toss aside when I'm tired or stressed.
"yeah yeah yeah... common sense" you may say to me. Well, perhaps, in theory, but the thing with me is that I don't often feel stress IN the moment. It's kind of cumulative and I feel it more after a stressful situation has subsided or rather, in hindsight, I realize that stress manifested itself other than in an emotion titled "stress" such as unplanned eating, over eating, etc. etc.
On Thursday, I had an unusually stressful evening in the calm and happiness that is mostly my world and I didn't sleep more than a few hours. Which means I skipped boot camp in exchange for a couple more hours of poor sleep. I had friends over on Friday and although I did PRETTY well on my food choices, I had an apple turnover and about 6 glasses of wine I hadn't planned on and didn't need.
So I go into Saturday still tired and now hungover. I sleep as late as I can but never feel fully myself. I spend the day on the couch until I finally do an hour of working out at home. That night I have a birthday party, dinner with friends, drinks with more friends and a midnight showing of HUMP at Cinema 21. I had food planned out for the night ... but I neglected to consider I'd be hungry when I got to the birthday party, where I planned on eating only veggies. Of which there were none. But what was there instead was Hawaiian food. One of my favorites. Rice. Macaroni salad. Chicken. I eat an entire meal. Plus a small spoonful of seconds. And a ginger-ale. That was not planned. Or necessary. As I learned recently, hunger won't kill me and I very well could have waited until dinner to split my planned hamburger with Special K.
But instead, I started to feel guilty and disappointed in myself. Without much thought other than those two emotions, I had 4 unplanned chicken wings, a handful of bites of the most rich clam chowder I've ever eaten AND the half of burger. And what's worse is that the burger was awful and I was completely unsatisfied. AND I was full before the burger even came and yet I continued to eat it. I ignored my plans and all my body signals. What the hell?
Oh. and I forgot to mention the cup or so of buttered popcorn I had at the movie. Also not planned.
Sunday I ate within my points, but as I reflect today I can clearly see what led up to this. As much as I think it is "unfair" that I'm not a "normal" person, the truth is, I'm not a normal person. And until this becomes easier (b/c it's SO not easy), I have to plan my meals, both at home and away from home and I need to follow the plan. There isn't a whole lot of room for spontaneous eating right now because, as one can see, it leads to more. and more. and then I feel badly, both emotionally and physically. I feel like I'm sabotaging my progress toward the goals I have. And it's not been worth it. I deserve to treat myself better than this despite how much work I have to put in to paying attention to these things.
So the lesson here? Get enough rest. Allow myself to feel stressed out or ask myself, in situations that are clearly stressful, if I'm participating in emotional eating. Oh. I reiterate the get enough rest. At all costs. It's hugely important. And... get back on the horse, even if I'm tempted to just let the damn thing keep dragging me through the mud. One meal, one night, one day... doesn't mean another minute needs to go by before I get back on plan.
"yeah yeah yeah... common sense" you may say to me. Well, perhaps, in theory, but the thing with me is that I don't often feel stress IN the moment. It's kind of cumulative and I feel it more after a stressful situation has subsided or rather, in hindsight, I realize that stress manifested itself other than in an emotion titled "stress" such as unplanned eating, over eating, etc. etc.
On Thursday, I had an unusually stressful evening in the calm and happiness that is mostly my world and I didn't sleep more than a few hours. Which means I skipped boot camp in exchange for a couple more hours of poor sleep. I had friends over on Friday and although I did PRETTY well on my food choices, I had an apple turnover and about 6 glasses of wine I hadn't planned on and didn't need.
So I go into Saturday still tired and now hungover. I sleep as late as I can but never feel fully myself. I spend the day on the couch until I finally do an hour of working out at home. That night I have a birthday party, dinner with friends, drinks with more friends and a midnight showing of HUMP at Cinema 21. I had food planned out for the night ... but I neglected to consider I'd be hungry when I got to the birthday party, where I planned on eating only veggies. Of which there were none. But what was there instead was Hawaiian food. One of my favorites. Rice. Macaroni salad. Chicken. I eat an entire meal. Plus a small spoonful of seconds. And a ginger-ale. That was not planned. Or necessary. As I learned recently, hunger won't kill me and I very well could have waited until dinner to split my planned hamburger with Special K.
But instead, I started to feel guilty and disappointed in myself. Without much thought other than those two emotions, I had 4 unplanned chicken wings, a handful of bites of the most rich clam chowder I've ever eaten AND the half of burger. And what's worse is that the burger was awful and I was completely unsatisfied. AND I was full before the burger even came and yet I continued to eat it. I ignored my plans and all my body signals. What the hell?
Oh. and I forgot to mention the cup or so of buttered popcorn I had at the movie. Also not planned.
Sunday I ate within my points, but as I reflect today I can clearly see what led up to this. As much as I think it is "unfair" that I'm not a "normal" person, the truth is, I'm not a normal person. And until this becomes easier (b/c it's SO not easy), I have to plan my meals, both at home and away from home and I need to follow the plan. There isn't a whole lot of room for spontaneous eating right now because, as one can see, it leads to more. and more. and then I feel badly, both emotionally and physically. I feel like I'm sabotaging my progress toward the goals I have. And it's not been worth it. I deserve to treat myself better than this despite how much work I have to put in to paying attention to these things.
So the lesson here? Get enough rest. Allow myself to feel stressed out or ask myself, in situations that are clearly stressful, if I'm participating in emotional eating. Oh. I reiterate the get enough rest. At all costs. It's hugely important. And... get back on the horse, even if I'm tempted to just let the damn thing keep dragging me through the mud. One meal, one night, one day... doesn't mean another minute needs to go by before I get back on plan.
Monday, November 8, 2010
This, that and the other
I am FINALLY feeling like I'm in the swing of my weight watchers plan. I have been cooking up a storm, I'm finally feeling less hungry, I'm back in boot camp so I'm feeling awesome most of the time anyway, etc. etc. I've been really good about tracking my food and making better choices. It's a long road to lifestyle changes and Lord knows I've been here before. But just like my friend once said "every relationship fails until one doesn't"... I suspect the same can be said about many things such as this. "every diet fails until one doesn't."
I ate a lot of cheese the last two weekends. I do so well during the week and then I spend time with Special K and we just love to munch! I have been better about not feeling like I have to eat every time he eats, but his love of cheese makes me want to indulge in MY love of cheese. Luckily, while I used every last spare point I had for WW this weekend, I only used a few activity points and didn't go in the red. Which is a huge success for me. I know this may sound like alien language, but I'm speaking in WW (weight watcher) terms which it seems most people know.
I haven't really noticed that I've lost weight or my clothes fit differently and it's gotten me a little down, but I realized two things today. 1. I feel AMAZING! I feel happy and confident and like the best of myself. And 2. I worked out and drank a ton of water and ate RELATIVELY well before now. So when I compare myself to people who are getting more noticeable results than me, I try to remember that being whole foods and exercise oriented was already part of my lifestyle so it may take longer for my body to adjust to the smaller portions and overall better nutrition than it might for someone else who didn't drink a lot of water or who didn't exercise or whatever differently than I. It's really unfair to me to compare myself to anyone. I have my own challenges and my body will do what it will as long as I continue to love it the best I can by moving and eating in a purposeful and intentional way. Which I intend to do.
Have a wonderful week, everyone!
I ate a lot of cheese the last two weekends. I do so well during the week and then I spend time with Special K and we just love to munch! I have been better about not feeling like I have to eat every time he eats, but his love of cheese makes me want to indulge in MY love of cheese. Luckily, while I used every last spare point I had for WW this weekend, I only used a few activity points and didn't go in the red. Which is a huge success for me. I know this may sound like alien language, but I'm speaking in WW (weight watcher) terms which it seems most people know.
I haven't really noticed that I've lost weight or my clothes fit differently and it's gotten me a little down, but I realized two things today. 1. I feel AMAZING! I feel happy and confident and like the best of myself. And 2. I worked out and drank a ton of water and ate RELATIVELY well before now. So when I compare myself to people who are getting more noticeable results than me, I try to remember that being whole foods and exercise oriented was already part of my lifestyle so it may take longer for my body to adjust to the smaller portions and overall better nutrition than it might for someone else who didn't drink a lot of water or who didn't exercise or whatever differently than I. It's really unfair to me to compare myself to anyone. I have my own challenges and my body will do what it will as long as I continue to love it the best I can by moving and eating in a purposeful and intentional way. Which I intend to do.
Have a wonderful week, everyone!
Wednesday, November 3, 2010
Hunger
I'm hungry.
No really. I am. Like, gnawing on my arm, hungry.
Ok, no, I'm ok, really. But interesting thing.... I'm reading this book called The Beck Diet Solution... it has daily exercises to "think like a thin person" I committed to following it the best I can. Today was the first day that was really hard... dealing with tolerating hunger. The exercise was to skip lunch and not eat again until dinner and to rate my level of hunger, but most importantly, psychological discomfort. The exercise is not meant to deprive me, but rather for me to conquer my "fear" of hunger by facing it head on. Like Beck says, hunger is not an emergency. It can be tolerated (pending one doesn't have a medical condition necessitating regular meals).
And I've learned today, that this is indeed, true. However, one major flaw of the book is that it doesn't tell you what to do when you are feeling that distress and discomfort. Feelings of hunger do wax and wane whether you feed the hunger or not. Which I can handle. But the emotion behind it is tricky. When one is feeling an emotion as an outcome of feeling very hungry, then what? Yes... then what?
Good news is, I did skip my meal and it's been 7 hours since I've eaten and I'm proud of myself for controlling the urge to eat when I committed to not eating lunch just for today. I wasn't as emotionally distressed as I thought I would be, but I was also working and distracted. If I'd done this on a Saturday, I'd probably have all sorts of shit coming up and would break under the self-induced pressure of it all.
The truth is, us fat folks don't like feeling hungry. It bothers us. I get so proud of myself when I "eat when I'm hungry" but neglect to notice that I don't always HAVE to eat when I'm hungry if I happen to be hungry all day long for some reason (and those days too happen). I won't die if I have to wait an hour to eat for some reason. Nothing bad will happen to me. The worst thing, to me, is that I have the propensity to then over-eat at my next meal, but perhaps that is more psychological than I give it credit to be. I have a potluck I'm attending tonight and I think I'll be perfectly capable of eating the portions I've pre-planned to have and still feel full and satisfied. I won't need to shovel the entire dish of enchiladas in my mouth to somehow make up for not having had lunch. I'll just be VERY aware that my eyes are bigger than my stomach and start small. If I'm still hungry after my meal, then I can cross that bridge when I get to it.
Very challenging exercise today, this hunger thing. But amazingly enough, I didn't die or wither away or ... gnaw off my own arm. All good things to know. :)
No really. I am. Like, gnawing on my arm, hungry.
Ok, no, I'm ok, really. But interesting thing.... I'm reading this book called The Beck Diet Solution... it has daily exercises to "think like a thin person" I committed to following it the best I can. Today was the first day that was really hard... dealing with tolerating hunger. The exercise was to skip lunch and not eat again until dinner and to rate my level of hunger, but most importantly, psychological discomfort. The exercise is not meant to deprive me, but rather for me to conquer my "fear" of hunger by facing it head on. Like Beck says, hunger is not an emergency. It can be tolerated (pending one doesn't have a medical condition necessitating regular meals).
And I've learned today, that this is indeed, true. However, one major flaw of the book is that it doesn't tell you what to do when you are feeling that distress and discomfort. Feelings of hunger do wax and wane whether you feed the hunger or not. Which I can handle. But the emotion behind it is tricky. When one is feeling an emotion as an outcome of feeling very hungry, then what? Yes... then what?
Good news is, I did skip my meal and it's been 7 hours since I've eaten and I'm proud of myself for controlling the urge to eat when I committed to not eating lunch just for today. I wasn't as emotionally distressed as I thought I would be, but I was also working and distracted. If I'd done this on a Saturday, I'd probably have all sorts of shit coming up and would break under the self-induced pressure of it all.
The truth is, us fat folks don't like feeling hungry. It bothers us. I get so proud of myself when I "eat when I'm hungry" but neglect to notice that I don't always HAVE to eat when I'm hungry if I happen to be hungry all day long for some reason (and those days too happen). I won't die if I have to wait an hour to eat for some reason. Nothing bad will happen to me. The worst thing, to me, is that I have the propensity to then over-eat at my next meal, but perhaps that is more psychological than I give it credit to be. I have a potluck I'm attending tonight and I think I'll be perfectly capable of eating the portions I've pre-planned to have and still feel full and satisfied. I won't need to shovel the entire dish of enchiladas in my mouth to somehow make up for not having had lunch. I'll just be VERY aware that my eyes are bigger than my stomach and start small. If I'm still hungry after my meal, then I can cross that bridge when I get to it.
Very challenging exercise today, this hunger thing. But amazingly enough, I didn't die or wither away or ... gnaw off my own arm. All good things to know. :)
Wednesday, October 20, 2010
The power of raw food and vitamins
I saw an amazing movie last night called "Food Matters." It's not as horrifying as "Food, Inc" regarding the genetic modification of our foods and treatment of our animals, but it is about nutrition and the importance of good nutrition. And what a lack of nutrition can do to us. And the numbers show it with now 13% of women getting breast cancer and prostate and colon cancers on the rise. When this movie was made there were nearly 600,000 people dying a year from cancer.
That is FRIGHTENING.
The movie talked about food digestion and nutrition and how raw (uncooked) foods were the best (granted, there is evidence for both sides of the coin on this one) and the benefits of vitamin supplements. They talked about cancer and disease and how the medical community has failed us in these regards. Did you know that nutrition is not taught in medical school? I know, for one, I'm never asked what my diet consists of when I go to the doctor for a malady. Unless I go to a naturopath. He always asks.
I'm angry and I'm revved up and, while we all know there is very little we can do on a grand scale of things, I CAN take charge of my own life and my own choices and my own nutrition.
Granted, I'm pretty good about eating a salad most days and doing my best to get my produce every day b/c I know how much better I feel, but you know what else I'm going to do? Start taking more Vitamin C. Cancer cells don't like Vitamin C and while it has shown to stunt and possibly reverse the growth of cancer cells, it is most certainly a potential preventative measure. I'm also getting a juicer for Christmas. I can get a lot of raw foods into my body in an easily absorbent way with a juicer.
I'm not a zealot. But I don't want to be sick and malnourished. I want to be healthy... and active... and happy. And I've known for some time that the quality of my food and the amount I move my body on purpose is directly related to my mood and outlook on life in general. I want to live the best life I can live without prescription medications, without pain, without disease.
Don't you?
That is FRIGHTENING.
The movie talked about food digestion and nutrition and how raw (uncooked) foods were the best (granted, there is evidence for both sides of the coin on this one) and the benefits of vitamin supplements. They talked about cancer and disease and how the medical community has failed us in these regards. Did you know that nutrition is not taught in medical school? I know, for one, I'm never asked what my diet consists of when I go to the doctor for a malady. Unless I go to a naturopath. He always asks.
I'm angry and I'm revved up and, while we all know there is very little we can do on a grand scale of things, I CAN take charge of my own life and my own choices and my own nutrition.
Granted, I'm pretty good about eating a salad most days and doing my best to get my produce every day b/c I know how much better I feel, but you know what else I'm going to do? Start taking more Vitamin C. Cancer cells don't like Vitamin C and while it has shown to stunt and possibly reverse the growth of cancer cells, it is most certainly a potential preventative measure. I'm also getting a juicer for Christmas. I can get a lot of raw foods into my body in an easily absorbent way with a juicer.
I'm not a zealot. But I don't want to be sick and malnourished. I want to be healthy... and active... and happy. And I've known for some time that the quality of my food and the amount I move my body on purpose is directly related to my mood and outlook on life in general. I want to live the best life I can live without prescription medications, without pain, without disease.
Don't you?
Thursday, October 14, 2010
Injuries happen
2 weeks into boot camp, I'm feeling great, I'm having a wonderful time and I'm getting the hang of waking up early. The trainer is so supportive and encouraging as are other folks in the class. I've even heard a rumor that I've inspired folks by how hard the "fat girl" is working. Which is AWESOME.
But this week I hurt myself. Got myself a case of Plantar Fasciitus which is excruciatingly painful. Essentially my foot hurts and I'm limping around and am scared to death to continue to injure it by continuing boot camp. I can honestly say: this sucks!
So I'm taking the rest of the week off boot camp, I'm going to see a chiropractor tomorrow who works with plantar fasciitus and sneaking in some R&R by getting a facial and manicure with Megan at NW College.
So just wanted to check in and say officially, that injuries suck. But one has to take care of themselves to prevent further injury. Would love to know what others have done regarding this... have you taken time off, sought medical attention, pushed through it and kept up your exercise routine, etc?
Happy weekend!
But this week I hurt myself. Got myself a case of Plantar Fasciitus which is excruciatingly painful. Essentially my foot hurts and I'm limping around and am scared to death to continue to injure it by continuing boot camp. I can honestly say: this sucks!
So I'm taking the rest of the week off boot camp, I'm going to see a chiropractor tomorrow who works with plantar fasciitus and sneaking in some R&R by getting a facial and manicure with Megan at NW College.
So just wanted to check in and say officially, that injuries suck. But one has to take care of themselves to prevent further injury. Would love to know what others have done regarding this... have you taken time off, sought medical attention, pushed through it and kept up your exercise routine, etc?
Happy weekend!
Tuesday, October 5, 2010
Reward systems
I can't say I've spent as much time thinking about the intricacies of how one rewards oneself as I've spent thinking about other aspects of my diet and fitness self, but I think it's an important thing to start thinking about. Research even shows that using food as a reward or punishment with your children sets them up for poor eating habits as adult (DING DING DING!!)
A friend noted to me the other day that, in the few years that we have been friends, she's noticed that I regularly reward myself for food or fitness successes with food. I've spent lots of time sitting in weight watcher meetings talking about reward alternatives to food and here I am not thinking about or implementing any of that. When I have a good week, I celebrate with chicken wings. Or my favorite Hawaiian joint.
Frankly, I never REMEMBER to do it any other way. It's so ingrained. Just like sometimes, it honestly never occurs to me to order grilled chicken at a restaurant when I can order the cheeseburger (no joke, it rarely crosses my mind). But I'm making some really big and drastic changes in my life right now in regards to health and fitness and I need to be able to reward myself for milestones. A reward for my first 10 lbs. A reward for my first pant size lost. A reward for a month of consecutively showing up to have my arse kicked at 7am 4 days a week. But I don't want to continue to enforce poor eating habits by having those rewards revolve around food.
So I'm kicking around some ideas and would love yours as well. Mani/pedi is common for us ladies. Maybe a new book or some new yarn I really want. If I lose enough weight to have to buy new clothes, then a new outfit! I also thought of putting $20 aside for each milestone so when I hit a big stride, I can do something really special like a 90 minute massage or a spa day or a night at the coast. I believe rewards should build on each other... each one getting a little bit bigger and better with each goal you achieve.
So, I think my first reward, which will come when I lose my first 10 pounds or 30 consecutive days (whichever comes first), will be that I can go to Powell's and browse for however long I'd like and I can pick out a new book that I find there. I love going to Powell's and getting lost and reading backs of books and it can take me 20 minutes to 2 hours to find just the right thing. I'll even go to the Powell's downtown instead of cheating and going to the one on Hawthorne. I can't wait!!
What are your non-food rewards?
A friend noted to me the other day that, in the few years that we have been friends, she's noticed that I regularly reward myself for food or fitness successes with food. I've spent lots of time sitting in weight watcher meetings talking about reward alternatives to food and here I am not thinking about or implementing any of that. When I have a good week, I celebrate with chicken wings. Or my favorite Hawaiian joint.
Frankly, I never REMEMBER to do it any other way. It's so ingrained. Just like sometimes, it honestly never occurs to me to order grilled chicken at a restaurant when I can order the cheeseburger (no joke, it rarely crosses my mind). But I'm making some really big and drastic changes in my life right now in regards to health and fitness and I need to be able to reward myself for milestones. A reward for my first 10 lbs. A reward for my first pant size lost. A reward for a month of consecutively showing up to have my arse kicked at 7am 4 days a week. But I don't want to continue to enforce poor eating habits by having those rewards revolve around food.
So I'm kicking around some ideas and would love yours as well. Mani/pedi is common for us ladies. Maybe a new book or some new yarn I really want. If I lose enough weight to have to buy new clothes, then a new outfit! I also thought of putting $20 aside for each milestone so when I hit a big stride, I can do something really special like a 90 minute massage or a spa day or a night at the coast. I believe rewards should build on each other... each one getting a little bit bigger and better with each goal you achieve.
So, I think my first reward, which will come when I lose my first 10 pounds or 30 consecutive days (whichever comes first), will be that I can go to Powell's and browse for however long I'd like and I can pick out a new book that I find there. I love going to Powell's and getting lost and reading backs of books and it can take me 20 minutes to 2 hours to find just the right thing. I'll even go to the Powell's downtown instead of cheating and going to the one on Hawthorne. I can't wait!!
What are your non-food rewards?
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