Category Archives: Eating Healthy

Weekly Weigh-in

Last week 132.8, 30% body fat

This week 132.4, 29.5% body fat

So I am still up a bit from the low of 125.4 that I had achieved in January. It really sucks, because I know how long it can take to lose even just a pound. But I’m trying not to be down on myself about it. Just have to get back at it and make my habits consistent.

This week I was logging my food with Fitbit, just to kind of see where I’m at. It seems like I want to eat around 2,000 calories every day. I usually log at the end of the day after I’ve eaten all of my meals. I tried doing it as I go through the day, or even planning out what I would eat. Something about seeing the numbers before I’m done makes me anxious. And even if I were on the low side, I’d see that I still have wiggle room and end up eating more because I could. Love how my mind plays games with me :/ I’m mostly curious to see if the numbers add up. I took my calorie burn and intake from the website and compared it with how much weight I actually did lose. This week there was a difference of .2 pounds that I should have lost, but didn’t. I did have some beer this weekend and that definitely messed with my hydration levels, and I think that still might be out of whack. My weight was down a couple of pounds yesterday and my body fat % was up. I expect it to level out in a couple of days.

Anyway, I’m going to keep tracking for a bit, until it makes me crazy or I get sick of it. It never lasts very long LOL

The biggest thing that has been helping me this week is to wait for hunger, and shoot for 3 meals per day. It has cut out a lot of snacking! And I’ve definitely been making produce the star. We still aren’t eating much meat, maybe a couple of times a week. So I’ve been adding more beans and tofu. And protein shakes after runs. Being very busy at work has helped too, most of the time I don’t even have time to eat. It took me more than an hour to eat a salad for lunch the other day.

I hope to have a better time of it this coming week. It would be nice to lose a pound?! We’ll see. I guess the most important thing to me right now is keeping up with my running, and I didn’t miss any workouts last week which was really my main goal. So yay me 🙂 But it sure would be nice to be lighter, especially for running. It makes it easier and faster!

Food Budget Week 8

Well, instead of coming under budget to help our current overspending, we went over again! We spent $176.70. I feel like a lot of extras went into the cart, so maybe I’ll have to start shopping on my own…lol

Here’s what we bought:

PRODUCE:

  • Organic bananas $2.06
  • 6-pack bell peppers $6.99
  • Blackberries $5.99
  • Organic broccoli $.95
  • Green cabbage $.65
  • Cauliflower $1.94
  • Cucumbers $.96
  • Garlic $1.38
  • Red grapes $4.58
  • Lemons $2.00
  • Onions $1.81
  • Oranges $2.36
  • Organic spring mix $3.99
  • Roma tomatoes $4.99
  • Zucchini $.62

OTHER:

  • Buttermilk $.49
  • Cheddar cheese $10.96
  • 1/2 gallon milk $2.79
  • Chicken meatballs $9.89
  • Turkey lunchmeat $9.59
  • Banana chips $3.44
  • Coconut flakes $3.14
  • Chocolate bars $14.95 – okay, maybe I put those in the cart!
  • Garbanzo beans, 1 can and 1 bag $2.65
  • 2 jars of fruit spread, one was free! $3.99
  • 2 quarts cherry juice $12.98
  • 2 boxes gluten free pasta $9.89
  • 2 6-packs of Hansen’s soda $5.98
  • Frozen organic cherries $10.99
  • Frozen organic fruit blend $10.99
  • A perfect bar $2.99
  • Carob energy nuggets $5.66
  • 2 boxes Annie’s crackers, one was free $3.99
  • Pepitas $6.89
  • Corn tortillas $2.49

I suppose really all we need to do is to not buy anything but produce and milk for a couple of weeks and that would help us get our average back down. We’ll do better this week!

Weigh-in and weekly workouts

Well so much for my quick 3 pounds down. The last couple of days it has gone up again, but at least the body fat is staying down.

Last week 132.2 pounds, 29.5% body fat

This week 131.2 pounds, 28.5% body fat

So I only ended up being down 1 pound and 1% body fat. I guess its okay to be higher in weight and lower in body fat though! Not that I have really gained any muscle this week, lol. So I still have 6 pounds to get back to pre-Vegas weight.

I have still been eating really well. The only days I had some questionable things were Friday and Saturday. Friday I ended up eating a chicken sandwich from K’s store (7-11), that was not that good, but I ate it anyway. And because it wasn’t great I had a chicken wing after, which was also not great. Then later on we went to a school play and I was craving candy, so we bought some skittles and gummy stuff. I didn’t have a ton of it, probably a serving and a half overall. Yesterday I decided I wanted to have some beer, so I ended up having 3. And I had some more skittles.

The junky stuff I picked wasn’t good or satisfying. And I really don’t want to have candy and junk in the house, so I’m not going to buy extras anymore. There is only a little candy left, and I think I’ll just ‘hide’ it in the cupboard so I forget about it. Or just throw it away.

Workouts this week were great!!

Sunday I did a 40 minute spin workout, mostly short high intensity intervals, and then a 1.69 mile walk on the treadmill to finish out the movie I was watching.

Monday I did 3 miles on the treadmill at an 11:05 pace. I hate the treadmill for running, it always seems so much harder than getting outside. So this one was slow. But I’m going to try and do my shorter runs on the treadmill, hoping that it will be good for my joints. I also did a quick strength session afterwards. I did goblet squats, bench presses, step-ups, db rows, and jump squats. Those jump squats kill me!

Tuesday I ran 4 miles outside at a 9:20 pace. This one was hard on me too, I felt like I was going so slow, but it was a pretty good pace after all. I did a quick Zuzka workout after my run too.

Wednesday was a rest day!

Thursday I ran 3.13 miles with an 8:49 pace! I tried to go faster on the middle mile and it was hard to recover after that, so the the next mile was pretty quick too. It felt great in the end! I did strength after, deadlifts, bench press, split squats, and kb swings. I haven’t done deadlifts or swings in so long, I was beat after this workout!

Friday I did a 50 minute spin workout. For the first half I just alternated between gears 11-13, switching every minute. Then I did my high gear intervals. I just do gear 12 for a minute and then gear 20 for 30 seconds. It really gets my heart rate going and it feels like I’m getting a really good workout in. I was going to do another Zuzka workout but I didn’t want to trash my legs for my long run.

Saturday was my long run day. I did 8 miles on the parkway in an hour and 18 minutes for a 9:41 pace. This was great considering I was just running most of it ‘easy’. I felt like I could easily go another 5.1 miles, which is good because my half marathon is in just 7 weeks. The last 2 miles I did run a full minute faster. I did some drills in a parking lot by my house when I was done.

So this week I’ll just continue on. We went shopping yesterday so the fridge is full of good produce. I will do a bit of meal prep today and make sure I pack food every day for work. I’m just going to eat 3 meals a day when I’m hungry, and try not to eat too much. I’m going to keep up with the strength workouts, but not go too hard this week since I have a race on Saturday. The 2nd RUN SLC run is Saturday, and I’m definitely going since I missed the first one. I’m going to dial things down a bit this week so I will feel great on Saturday. And I’m not going to have any beers until Saturday after the race!

4 pounds to go

I’m weighing in this morning at 129.4, 4 pounds to lose until I am where I was before we went to Vegas. I also have 3% body fat to lose. Getting there!

Food 2.26

Yesterday’s eats were…interesting. I didn’t end up eating breakfast until about 11:30. Pretty late, but hunger came and went and that’s when it came back again. I had some kefir, almonds, and a Pure bar. I don’t really like those bars, I just have a few left from when I bought them. They don’t do anything for hunger/satiation! I also had a clementine. I was able to make it through my workout, 3 miles run and 40 minutes of strength training. I did deadlifts, bench presses, elevated split squats, and some kettlebell swings. It was tough! I did 80 pounds on the deadlifts and a total of 95 swings with 25 and 35 pounds. I prepped dinner and got it in the oven but decided I couldn’t wait the 45 minutes, so I had a string cheese to tide me over.

Run 2.26

2.26 Pace

Dinner was the interesting part. I had made some tofu that was pretty good at first, but we all agreed it wasn’t our new fave. I cubed up some yams to roast and thought that chinese five spice sounded good with them. I was the only one that liked that! I also roasted some asparagus with sesame oil, and I’m really the only one that loves asparagus, but oh well. In the end it was just too much going on on the same plate. You win some and lose some! After dinner I had a fruit bar.

Already this morning my brain is saying ‘It’s Friday! Would be nice to have a drink after work to wind down for the weekend!”. But no, I have to attempt 8 miles tomorrow morning! So I’m just going to do my thing, get on the spin bike later and maybe do a quick strength session and get to bed as early as possible 🙂

 

Beer and water and bloat

Well it has only been 4 days since my weigh-in, but things are going great! I’m already down 2.6 pounds and 1.5% body fat. I guess that was probably water and bloat-y weight stuff 😉

I wish I was better about taking pics of my food, I did good those first two days and then flopped after that.

I had 2 beers on Tuesday night, because I really wanted them, and because I knew I didn’t have to work out the next day. I chose to have those 2, and that was it, didn’t even want any more. And that was plenty. I’m aiming to at least follow that guideline, and try not to drink when I am working out the next day.

I kind of fasted yesterday, which means I just didn’t end up eating until 2:30 pm. I had some cereal with milk, some potato chips, and a clementine then. After some errands I had a normal dinner, salad and cheese tortellini with tomato sauce, a clementine and 3 small squares of milk chocolate for ‘dessert’. I don’t know why I ate the chocolate, Hershey’s just isn’t as good as the dark chocolate we normally buy. I thought my weight would be down more this morning, but it was only .2 pounds from yesterday. It was the body fat that went down a whole percent.

I’m not going to be skipping meals all of the time, but I might throw in a day like that here and there, and I am pushing my meals back in the morning until I’m really hungry. I feel fine other than being hungry, and I don’t seem to be eating like there won’t be a tomorrow after that, so I think its okay.

Today I’ve got 3 miles on the schedule and some kind of weight lifting. I think I’ll try and go a little heavy and do some deadlifts. Its been a long time since I did deadlifts and I miss them!!

Meatless Monday – Farro and chickpea salad

I’ve been eating pretty well these past few days! Having time and desire to cook sure helps. I’m trying to eat just enough, and cut out the snacks. These are screenshots from my YouFood app.

Sunday was a pretty good day. I slept in until 7:30, getting almost 10 hours of sleep! And that was with an hour nap on Saturday afternoon too! Must’ve needed it big time. We had pancakes and a smoothie for breakfast, then I did my workout. I was going to do weights, but by the time I was done on the spin bike I didn’t have it in me. I walked for another 30 minutes on the treadmill though. Lunch was a big salad and then 3 squares of milk chocolate. We had an early dinner of pork roast, wild rice, and I made this awesome beet and carrot salad. The herbs and lemon made it taste so fresh and the pistachios and raisins really pulled it all together. I will make that salad again for sure. It was all really tasty. I had an Outshine fruit bar after dinner, and then later I needed a snack so I had some pineapple. I really wanted to just sit and eat chocolate but I didn’t 🙂 I also forgot to snap a few pictures, oh well.

Sunday eats

Besides making the beet salad, the only food prep I ended up doing was to make some farro for Budget Bytes’ Mediterranean Farro and Chickpea Salad. I’ve made farro before, but never toasted it before cooking. So the first batch I measured out, I put it in the pot, stirred it, and then forgot about it until it was burning on the bottom! I had to dump that and start over obviously. I used her method of toasting, boiling, and draining, but I went an extra step and steamed it for 15 minutes on low with the lid on to get rid of any excess moisture. It seemed like it worked pretty well!

So that’s what we had for dinner tonight. It was delicious! I remember hating tahini but I haven’t tried it in years, and the dressing was really good!

Monday eats

Monday eats

My other eats today were shredded wheat cereal with milk, 2 clementines, and almonds for breakfast. Lunch was more beet and carrot salad, some cottage cheese, and a fruit snack bar. I also had some more pineapple after dinner. I will probably have some yogurt with jam if I get hungry later. I also got a pretty good workout in today! I did 3 miles on the treadmill, slow, but got it done. Then I did 2 sets, 15 reps each of ‘running’ in place with dumbbells, goblet squats, bench presses, step-ups, dumbbell rows, and jump squats. I wanted to do more but just didn’t have it in me! I’ll get back to harder workouts soon enough.

 

 

Facing the music, up 7 pounds

I’m weighing in, though I really don’t want to, because it’s not good. I know I will have setbacks, and I know they will all be because of me. This one I really don’t like, because I just plain gave up for a while. I talked about it in my last post, but even then I still didn’t get my shit together until just this week. Ugh!! I’m not happy about it at all. But I am trying to use it as a learning experience and not get too down on myself, and just plain move on. It is frustrating though. Now I have to take months (probably) to just lose what I have already lost. Not that I haven’t been there before, many many times. I just want to be done with that cycle!! I learned that it is way too easy to get back into the daily drinking habit. And that quickly leads to me eating like total garbage. Even though I know those things are NOT what I want to do long-term, or even short-term. I have to try really hard to figure out a way to balance things out. It was easy when I wasn’t drinking at all. I don’t know if I’m ready to go there, to permanently give it up. So for now I will make it my goal to figure out how to do it moderately. I just have to get back into the mindset of taking care of myself being my #1 priority.

Okay, now that that is off of my chest.

Last weigh-in 125.2 pounds, 25.5% body fat

Today 132.2 pounds, 29.5& body fat

So I have gained 7 pounds and 4% body fat in the last month. It feels yuck to say that out loud, but that’s what it is. So easy to put it back on but its going to take a long time to get it back off.

I’ve been shopping this weekend, so we have lots of good produce in the fridge.

I’m going to do some meal prep today so I have lots of good stuff to eat at work, so that I don’t eat the stuff at work!

I started exercising again, finally! I did the elliptical for 30 minutes on Thursday, ran 3 miles on Friday, and then managed 7 miles yesterday. I’m going to get fully back on my schedule this week. I think I’m back in the game in this regard.

To move things along a little faster, I’m going to make sure I’m lifting pretty heavy twice a week again, and I’m going to give up desserts, instead opting for fruit or yogurt if I need it. I’ll aim for 3 meals instead of 4 most days. I’m going to make sure I’m feeling hunger for a while before my meals. So, all of the basics I guess. To keep me a little more accountable or on track, I’m going to try and share more of it here.

I like my jeans looser, or where I’ve been for the last few weeks

Things have been way off track for me for the past few weeks. I started letting loose around my birthday which was the 25th. I am really surprised at how quickly things went downhill, honestly. Having drinks on my birthday turned into every day again for a week, but by that time I was feeling crappy and started eating really crappy too. Then we went to Las Vegas last week for a work convention. I planned on doing good, only drinking a couple of days, but that didn’t end up happening. I didn’t go nuts, but I wasn’t feeling my best at all!! Then the minute we got back last Friday I got sick! I’m still feeling pretty horrible, I think it was something like the flu and I’m still not over it. Getting there though. Anyway, long story short I am up about 5 pounds from my lowest weight of 125. Not really happy about it, but I can’t change it either.

I so didn’t want to go here, to regain any of the weight I lost. But I also know that never gaining ANY weight is kind of unrealistic too. Life will happen, vacations will happen. I will want to take a break here and there, and I need to learn how to adjust so that I don’t regain more than a few pounds. And 5 isn’t that much really. I just don’t want it to be more! It’s amazing how quickly you can put on 5 pounds, but that could take me a couple of months to get it back off!! Ugh. All that to say that I don’t like how tight my jeans are feeling now, even though I have felt it before and probably just a few months ago. It feels different though, having been smaller. I know I have to get control of the situation  right now before I gain more weight.

So what am I going to do?

  • I went shopping yesterday and pretty much just bought produce. So the fridge is full of good stuff to eat.
  • I pulled fish, pork chops, and ground beef from the freezer yesterday so we will have stuff to cook for dinner for the rest of the week. No excuse to eat out!
  • I’m going to get well and start working out again. I still feel pretty awful but if I can manage it I’ll try and at least do a treadmill walk or something today.
  • I’m going to re-focus on my running. I guess the good thing in all of this is that I took a break from running, and I feel like my knee is better for it?! We’ll see. I need to get going again so I don’t lose all of my fitness!!
  • I’m going to get back to the habits of eating regular meals and making them balanced. I just haven’t cared and going out of town made it hard, even though I did my best.

Instead of dwelling on what I did or just being negative about it all, I need to just use it as a learning experience. i knew what would happen if I just let loose but I did it anyway. And now I have to deal with it. In the end it’s just life. I can choose to get bummed out and keep the cycle going, or I can suck it up and do the work and re-lose those 5 pounds.

 

7 Ways to start eating healthier

I want to share some strategies that I use to keep me on the right track with eating. I will proudly say that I eat whatever I want, salad or ice cream I love it all! But sometimes eating well takes some effort. You have to have some habits in place to make healthy eating second nature, and these are all good ones to try to adapt in your own life.
1) Shop the perimeter at the grocery store.
Groceries01/09
We’ve all heard it before, and that’s because it works! If you avoid the inner aisles at the grocery store, you won’t be picking up all of the more processed foods. This goes for Costco too. In fact, I would say don’t shop at Costco unless you can be disciplined and avoid all of the giant packages of snacks and treats. The last thing you need if you are trying to eat healthy foods is a family size bag of Maple Pecan White Chocolate Sea Salt Bark. Trust me, I know! If you are just shopping the perimeter that usually leaves produce, protein, dairy, and breads (thats what my store is like). Load up on produce and use it every day. If that’s mostly what you have in your fridge, chances are you will use it up.
2) Pack your lunch.
I work at 7-11. I’m surrounded by food, all day, every day. Most of it isn’t all that appealing to me, but if I don’t pack my own food to eat then I’m stuck with what’s in the store as my options. And I’ll be honest, if I’m looking for something healthy and filling, there aren’t that many options. So pack your lunch. I take a few minutes in the morning and put together a simple salad, yogurt with honey and fruit, or even just leftovers from dinner the night before. I’m lucky enough to have a lot of space to store things at work, so I keep a ‘snack drawer’ of sorts. It usually has random stuff – smoothie fixings, soups, granola, peanut butter, applesauce…I also have fridge options so I keep things like cottage cheese, hard boiled eggs, and vegetable juice.
3) Make it easy.
Keep it simple
Meals don’t have to be a major thing. Sure, its nice to browse around Pinterest and find new recipes, but a lot of new recipes can be complicated. Even if it is a simple one, using a new recipe can be time-consuming just for the fact that you’ve never done it before and need to make sure you are doing it right. Dinner doesn’t have to be hard. More often that not we just make sure we have a protein and some veggies. If we have time to make rice or another side dish, great! Otherwise a quick protein and steamed veggie will do just fine. Save the complicated or new-to-you recipes for the weekends or days off from work when you have more time to experiment.
4) Exercise.
 
That one might sound weird, but I find that the more regularly I exercise, my desire for ‘junky’ food goes down. It only takes a few times to realize that the chicken wing and gummy bear lunch I had isn’t really compatible with having a good run or other cardio workout. Maybe it is psychological, but I just notice that the more I workout, the healthier I want to eat. My theory is that our bodies get used to feeling good and good-for-you food just ends up sounding better.
5) Do some kind of meal prep when you have free time.
 
This doesn’t have to be a huge undertaking. If you like to do it, and make lots of things for the upcoming week, go for it! It can be simple though, too. I like to make sure I have quick and easy protein. So I’ll do hard-boiled eggs, or make hummus, or just make sure to have some extra chicken breast cooked. Make-ahead steel cut oats are a great breakfast option that only takes about 10 minutes to prepare. Breakfast sandwiches are pretty easy to make, as is a quick frittata to reheat in the morning. Having pre-cut veggies ready for lunches or dinner is always a good idea too. A big pan of roasted vegetables is a nice break from salads or raw veggies for lunch. Making extra food for dinners is a great way to do meal prep too! Just portion out the leftovers after dinner and you are set!
6) Keep it interesting.
 
I eat a lot of the same things, but I don’t eat them day in and day out. That would be too boring. For instance, with breakfasts I usually eat cottage cheese, yogurt, or hard-boiled eggs for proteins. If I make a batch of eggs I just eat that all week. But next week I will choose something different. This usually keeps me from getting bored and resenting having to eat the same things all of the time. And if I do end up getting burned out on something, I’m free to change it up and try something new! Lunch is the same way. I buy enough salad fixings to last  the better part of the week for lunches. By the time I run out, I’m getting tired of salads. So I just start packing leftovers or sandwiches for the rest of the week. Crisis averted.
7) Keep your treats outside of the house.
 
When I start to feel like I’m overindulging too much, I know its time to get rid of the treats in the house. It helps to not buy big bags of treats (see #1), so try to get in the habit of buying smaller portions of treats. Another option is to keep your treats at the store! You can have all the cookies and ice cream and goodies that you want, just keep it outside of the house. If you want a cookie, go and get it from the store or bakery. Most of the time I don’t want to deal with the hassle of going out, so I decide to have something else, most often fruit. If the ice cream isn’t there, there is a good chance I won’t be eating any.
These are all things I do all of the time. They really help me to eat well every day. They are all fairly simple and aren’t anything groundbreaking. But if you are struggling a bit to eat better, give a few of them a try.

Food Budget Week 2

Week 2 of the Food Budget. There were some random trips to the store during the week, and we went shopping on Saturday. We only went to Harmon’s and Natural Grocers this week. We spent $77.62 and the budget is $125. Pretty good! That helps because we went over last week, but we are still averaging $140 per week so far this month. We’ll see if we can’t get that number down a little more next week. Here’s what we bought!

Grocery haul week 2

Grocery haul week 2

PRODUCE:

  • Broccoli $1.82
  • Chard $4.00
  • Daikon radish $1.23
  • Ginger $.66
  • Habaneros $1.17
  • Chives and dill $3.00
  • Horseradish $2.04
  • Baby romaine $3.99
  • Cremini and shittake mushrooms $1.00

OTHER:

  • Cottage cheese $10.00
  • Multigrain pita bread $2.50
  • Whole wheat bread $2.50
  • Milk $2.99
  • Mustard $4.98
  • Alexia tater tots $6.00
  • Sweet chile sauce $2.99
  • Tart cherry juice $22.76 (It was on sale so I stocked up!)
  • Sriracha $2.99

We didn’t need a whole lot of stuff, still had quite a bit of produce in the fridge. I guess we need to be eating more of it! I haven’t been eating the best this week or maybe we would have needed more produce.