Everything all at Once

... plus I lost my password here. Good grief, lol. It's been a while and between full-time work, full-time courses and homework in the evenings and the weekends, there hasn't been much time for anything. Add into in a string of family emergencies this Fall. Everyone is now doing well but there were some very stressful moments.  

And me getting sick with chronic sinusitis, let's just say I'm very happy my professors were accommodating in terms of due dates for assignments!! I got through it with marks ranging from high sixties to high nineties. I just wanted to pass the semester with 60 (which is the minimum). 

Work is the same with clocking in, doing my best, clocking out and giving no effs except for my team members. 

As for my weight, it didn't vary very much as I have not been consistent with any kind of dedicated attention to fitness. No time for anything but the essentials when you are pulled in five directions all day. 

No eating of feelings, but no denying food either, so portion control is still an issue. Fast food hasn't any place in my budget since it's expensive here in Canada, even with coupons. For me, a bowl of homemade chili, grated cheddar on top and a slice of crusty bread hits better than a burger and fries.

I was up a few pounds in mid-December to 205lbs, but it's been slowly going down since (less stress, less cookies and crap at work). Weight this morning: 201.6 lbs

Short term goal: Being consistent with movement that makes me sweat a bit 5x week. I dusted off and repaired my elliptical so there are no excuses on the home front. Outside the icey and cold conditions sometimes make walking difficult. Besides there is Leslie Sansone on YouTube to tell me to Walk Walk Walk in my living room! 

Back from Vacay!

So I took a last minute road trippy vacation through Quebec for almost three weeks, I had a fabulous time and so... let's get this over with... weigh in 202.7 lbs. 

Not ideal for sure but since it was a road trip with lots of sitting on my butt, it could have been worse. I stayed away from fast foods and got a few challenging hikes in there. I didn't do too badly. 

Instead of fast food, I mostly stuck to getting breakfast and lunch through grocery stores. Meaning Lara bars, yogurts, and bananas for breakfast. And for lunches, cold cuts or canned tuna salad, tomatoes, and grab and go salads. For suppers, those are mostly out at local restaurants where there was some fresh seafood fish and local products. I don't snack as much as I used to so I didn't find that I was having a lot of reflux, stomach issues or just feeling bloated.

For the hikes, I'm not in the best shape yet, but my stamina was quite better than a year ago. I couldn't do the most difficult hikes, neither the intermediate, but the basic and then the next level up (100 metres elevations but not steep) I could do just fine. The problem is my knees; I just feel the weight there -- I feel the strain after 20 minutes and I just can't climb. Hopefully, I'll do better next year. 

Now it's back to work and back to school. I'm a little late getting into my classes, but so far I've organized all my assignments by due date and think I can keep up with the hectic schedule there. I just want to get done with my college diploma. 

As for work, there is some new stress there. We have a new manager, a micro manager. You know how that goes, it's just not great. So I'll put in my hours, do what I gotta do, show up on time, and not think about work at the end of the day. Honestly I think this will help my motivation overall to make my life better and healthier in every way.

Huffin' n' Puffin'

The Netflix documentary called Fit for TV: The Reality of The Biggest Loser about the TV show recently launched. A lot of us watched that show because there was nothing like it on TV. The documentary didn't seem complete and focused a lot on the controversies. I like some juicy tea for sure, but I was looking for a tally of who from the show kept the weight off, and how everyone was doing (like: where are they all now).

My fave couple Matt and Suzy Hoover were apparently interviewed for the documentary but didn't make the cut. From social media, it seems they are okay overall. She had bariatric surgery over a year ago: suzysleeve on Insta.
A lot of friends who were obese and who had diabetes have gotten surgery and I support them as much as I can, but surgery is not for me at this point.

Anyway, I went through my books and found this beauty:

It's actually not a bad read, even though in the documentary Bob Harper admitted  weight loss is 80% diet. But for that 20%, this book has lots of fitness instructions/routines for beginners to advanced with pics, and tips from contestants and articles from the trainers.There is a small section about food, recipes, and blank exercise logs. Good reminder of what to do, what steps to take.
I still have some of Jillian's DVDs so I used one this week--yes I know she has an app, but I am cheap and on a budget!

So between school exams (end of Spring/Summer sessions), work, and a hectic time overall, I've been walking briskly whenever I can. I racked up over 10K a couple of days when it had cooled off a bit here.

What I've been doing for my Exercise plan:

• Cardio: 1x week long brisk walks at least, and also 2x elliptical machine (or 3x if weather outside is bad)
• Muscles: 2x workout with weights 2x 5 lb dumbbells to start
• Mix it up: 1x or 2x random DVD or YT workout video could be active or more easy like Yoga--it's just to keep moving.
• One day of active rest: Meaning going out for a walk, walking in the mall while shopping, being active somehow just not being a bump on a log on my couch!

I'm pretty achy so far... so good. Except I realize how out of shape I've become (hence the Huffin' n Puffin' title). Also much less bendy! Back to being a beginner again.

Weigh in: 199.5 lbs.

Planning, followed by action!

Last week worked out pretty well. Online ordering really helps to tame my temptations! Seriously, if I'm in the store, I will grab crap. A relative worked in grocery stores for a brand, and said that companies go all out to try and sell sell sell--not the veggies, but the processed stuff. Even in the fruit n'veg aisle, there are candies on the end caps.

Weigh-in this morning: 201.1 lbs

Two elbees down from last week. All I want is that number to trend downwards overall. 

What worked: Planning tasty healthy balanced meals, and actually eating them. That is, not making excuses and heading off to the food court at lunchtime. Not falling into too many temptations. However, there were a couple of slices of lemon loaf that a colleague baked. 

It's super hot here 35C (95F), so walking after work which is my fave de-stress exercise is out most times. I haven't yet started back using the elliptical on a regular basis. That is the goal for this week: Making a realistic exercise plan, and putting it into action.

Back Again

Hey, it's been a while. After my last post here, I kept working my plan and got down to 165 lbs. I felt great, was living life and having fun. Still not quite at goal, but then, I got sick and stopped moving as much. The weight came back on so quickly, waaaaaay too easily.

This past Monday: 203.2 lbs.

A combination of things got me really demotivated, but work was the trigger. Long hours, complex work, low pay and a slacker still on the team, meaning we have bad supervisors and bad management too. I felt stuck and powerless, and finding a new job these days was (and is) extremely tough. Apathy, then depression set in.

So I made the decision to get some therapy to deal with my mental health overall, but specifically in the workplace. While going through that process I also decided to go back to college part-time to get a diploma (in the USA I think the equivalent is an Associate's Degree?).

No lie, it's often tough with juggling my schedule, home life, work, and school is not cheap.  Ultimately, it is about changing the things I can to be happier and more fulfilled, now and in the future. I still have to work at the same place, but I just don't care anymore=I clock in and out, assist my customers and that is it.

To get back on track to a healthier lifestyle, here was this week's plan:

• Tuesday: Cleaned-up the food in my pantry, then the fridge and freezer. No junk, just some was expired/freezer burnt and the rest needed organization.
• Meal planned for next week using seasonal vegetables and meats on sale.
• Prepped online grocery list. It'll always be Wednesdays so I can get my order in on Thursdays=the first day of the new flyer (and, I have coupons for free delivery). 
• Got more steps in.

The more movement part was already happening, but it feels good to write it all down as part of a plan.

Although the online shopping with my local grocery might be a tad bit pricier than going to the store, I have low resistance to snacks. Plus I can only grocery shop in person after work, which is the worst time: I'm hungry by 5:30PM.

Otherwise, looking around ye olde blog-o-sphere for some inspo, so many left or are off all social media.
Unfortunately, I did have to do some searching and was saddened to see that Sean Anderson from The Daily Diary of a Winning Loser passed away from a heart attack. He was a nice guy who really wanted to help people so much. I remember back in the day, he got into it with another blogger so I contacted him with a message of support. I didn't expect anything in return, but after the dust had died down he reached out to thank me. In remembrance, since he was such an 80s music guy, here is a cover of one of his favorites songs by Howard Jones (covered by Troubled Hubble):

I see Mrs Swan is still going strong! And a few others are still around, or on different platforms, so I've started updating my reading list. There is real value and inspiration to read others' experiences and maybe learn something new in these kind of long-form blogs. For me, Insta is too short, and TikTok is the realm of influencers.

**Editing to add some more sad news that Katie J is On Her Way also passed. She had hit an amazing goal of over 150 lbs down, only to find she was diagnosed with pancreatic cancer.
Wow, sometimes life isn't fair.

 

Some Progress...

...but still haven't found the number I'm looking for.
The nutritionist said I should official weigh-in with her once a month and the result is:
Four pounds down from last month. BUT...
1.5 inches off my waist and 2 inches off my hips, and I'm very happy about that!!

For this upcoming month, the plan is to:

• Strength training four days per week, 2 longer sessions of 45 mins, 2 shorter 20 mins. In an ideal world, I'd hit the gym. It's still not ideal here. But in the meantime, I've got some dumbbells and can do bodywork exercises. 
• Dust off my bicycle and try it out. Go for short rides in the neighborhood. In May/June *might* cycle to work once all the snow melts here. It is about a 2 hour round trip, and I need to get my stamina and strength up.
• Keep hitting 5K or more outdoor steps, and keep being active in the house. 
• Food: Keep on already defined food plan, which is lots of veggies, some protein (fish and chicken or beans), some good fats, low sugar, low salt.

Eats

Being not the best cook, I try and find shortcuts when I can. And I'm cooking for one--no one else in my household is on my plan. I've got a bunch of various frozen veggies stocked in my freezer. Paired with a protein and I'm good for lunch or supper. I bought a bunch of chicken thighs on sale, baked them with some homemade BBQ sauce and added some veggies. Easy peasy! Frozen berries and cubed avocado are useful too. I prefer frozen avocado because I only eat maybe 1/3rd of a cup at a time, or throw a few cubes into a smoothie. Buying whole fresh ones are so expensive here in this area. 

When I make homemade soups, I do prepare my own stock. Commercial stock is way too salty for me, and my nutritionist has me limiting sodium anyway. Tonight, I've roasted a turkey and tomorrow I'll slice it up and use the bones for stock.  A veggie-laden soup is something I've been having a lot of lately. Looking up other healthy turkey left overs recipes is my next task.

Lunches or suppers can include prepared salads from the grocery, but I'm careful to read the label to make sure there are few ingredients. I do like having a  sandwich using canned salmon or tuna that I stocked up on when on sale.

My morning smoothies are pretty boring, but there you go. My tastes may change as summer comes along. It's still cold and wintery here. I get to switch it up sometimes with cereal and berries. I find the day difficult without coffee.

Protein is limited. In the past, I did have a bit of success with a Paleo diet, but my health issues become worse with excess protein. 

Calorie-wise, 1400 or so is what the nutritionist decided. 

My collage pic below is out of order, but here's a sample of my eats. If I feel hungrier, I might have an orange or some dates stuffed with pecans and a smidge of nut butter as a snack.

Breakfast: Pumpkin smoothie (1/2cup oatmeal, unsweetened almond milk, cinnamon, nutmeg, ginger, pumpkin puree--not pumpkin pie filling, lol!) 

Lunch: Two hard boiled eggs, sliced on top of 3/4 cup of a prepared grocery store salad form the "healthy aisle" a Royal Couscous salad. Homemade Thai soup, with much less coconut milk than the original recipe called for.

Supper: Chili (black beans, eggplant in addition to my regular recipe) about a cup, with a little bit of lactose-free cheese on top, and a couple slices of fresh bakery baguette. Not my usual bread, took a couple of slices from my man.

I'm trying to wean myself off of creamer in my coffee but it is hard. About 2 tbsps is what I add... and that adds up to 70 calories.  I only have one cup of coffee, usually about an hour after waking up. The nutritionist has me drinking lemon water first thing in the morning. It's supposed to have a lot of health benefits, "alkalizing the system", "detoxing", improving digestion... I'm giving it a good chance anyway and continue to do it every morning. 

I'm working on reducing portions, and not eating supper later than 7pm. Maybe the upcoming time change will help me shift my days earlier. 

Steady as She Goes

For the past while, I've been following my nutritionist's plan fairly well, except for some celebratory pizza and pastries that were in there. Although the ultimate goal is to have that Food is Fuel mindset, I'm not there yet. Coping with food as comfort is going much better as in that is not happening as much as before. The true test will be when my hormones get roaring! lol.  

The only big issue so far is downing a glass of lemon water as soon as I get up in the morning. She says the main benefits I should see are the flushing of toxins (insert eyeroll here) and improvement in digestion (maybe? Hope so). 

In terms of exercise, my fave being walking outdoors, that's not great. I had to do more shoveling of snow this week, and tomorrow morning--I just looked out the window :(   It burns calories, but I don't get the same mental release as with walking. For other upper body exercise, working out with hand weights has been in my rotation. I have five and ten pounders. I can only cope with the fives at moment--weak I know!  Gyms here are starting to re-open but they have high demand. Everyone's been cooped up for months, and itching to get back to fitness classes and personal training. I'll wait until the demand disappears, and I get the vaccine, before signing up. In the meantime, there's plenty of free resources like body weight exercises on YouTube to follow.

And speaking of body weight, my nutritionist wants me to only weigh in once a month. I started to get a bit fixated on the daily swings up and down. She's reminded me it's not a quick fix weight-loss plan, but a life-long health plan. So I'll post my official weigh-in numbers that I share with her which will be the sometime around March 22nd or so.  Steady as She Goes... by The Raconteurs :)