Dealing with stuff

Dealing with a lot of personal issues right now... I may write about what's going on later on down the road but right now, I just don't feel like it.  I've vented to my man and now I'm drained. One thing however, I'm not letting these issues interfere with my weight loss. I'm down 2lbs to 192lbs this week.  

I've been walking a lot for stress relief... a lot.

Eating my way through a tough time won't get me anywhere. Calories not over 1600 per day. I've kept to nutritionally sound food even though Halloween treats were everywhere. Some well-meaning colleague even left a pile of chocolates on my desk. Gah!!  I just scooped then up and put them in the common room. They disappeared soon enough.

Here's my food plan from last week:

Breakfast: 

Scrambled eggs with peppers and mushrooms (sometime with smoked salmon)
or 
Steel-cut oatmeal with berries and almond milk
or 
Power smoothie

Lunch:

Squash Soup with

Salad with grilled meat, or canned salmon
or
Left-overs from previous night's supper

Supper:

Stir fried veggies (broccoli, carrots, peppers) and chicken
or
Roast chicken and veggies (beets, sweet potato, onions) on a bed of kale
or 
Baked trout Amandine with tons of extra green beans
or
Stuffed peppers with lean ground beef and shredded carrots, onion and celery (no cheese!)

Snacks:

Either fruit or carrot sticks 
(I'm still off the natural almonds for the time being because they are too tasty and I end up eating more than I should)
Sugarless gum (trying to give this up but I cant do it yet)

Quick weigh-in

This morning the scale read 194lbs. I'm not surprised as things have been busy around here and I've not been able to stick to my usual exercise routine. After work and evening appointments almost every night have been throwing me off my game!  (Optometrist, dentist, appliance store, specialty yarn store for my mom, ect...)

 

Have been getting as much walking in there as possible, which is a great stress reliever, but it isn't helping me shrink in size. If I'm lucky and don't oversleep in the morning, I'm exercising for 20 minutes on the eliptical to get the blood pumping. With food I'm on track -- no self-sabotaging like last week. Calories range from 1500 to 1800. 

A Visit to the Clinic and Weigh-In

Regular check-ups are pretty important especially if you're trying to get healthy. I don't have a family physician who knows me and or my history, so I have to take charge of my health. 

Even though I live in a large city, I can't find a family doctor who takes new patients. However, there are more specialists around than you can shake a stick at!! Unless you have a serious condition that requires monitoring (like high blood pressure or Type II Diabetes) it's difficult to get a family doctor. Of course you can go to a clinic and see Dr. X or Y and get your problem you have treated, but preventative medicine or a talk about how life is going has no place in a busy impersonal clinic. But that is the kind of healthcare I face. More than one of us has had to be proactive and I've become my own (albeit unwilling) expert on my health. I ask for copies of all my test results as it happens medical records seem to get lost a lot in these parts. I also do my research to know what tests I should be pushing for and when. 

Anyway the upshot of this past visit is that my overall health is improving. Blood pressure a little high (probably a bit of white coat syndrome), cholesterol is good but could be better, thyroid is fine and still not diabetic. 

Weight this morning is 193lbs. Been bouncing all week between 190 and 198. Food-wise, I made two stupid choices of the starchy carb variety... aka fries and potato chips. Duh, why did I do that? Sigh, the eternal struggle to understand the reason behind the choices I make.

It's been an unusually busy/hectic week with overtime at work, house repairs, house guests, appointments and add in cleaning, cooking and laundry...  the evenings have not been my own. I tried to take walks when I could during the day, but that it is not enough to get slim and trim. I'll do better next week.

Weigh-in Wednesday

Must be a fluke !!! I don't know what to think...

I weigh myself every morning, and even with socks on, this past week I've slowly losing to 195 and all of a sudden today, this 190 pops up! 

Mulling this over and it must be the three cups of coffee yesterday acted as a diuretic. Oh well, the scale is only one tool in the arsenal of fat fighting. Once the tape measure shows a lower number and I have to buy a smaller size in pants, then I'll know I'm on the right track.

Thanksgiving! And mostly paleo :D

Back at home for the long holiday weekend and looks like a change is coming. My Mother has been having some health problems and of course, the doctor recommends losing weight and getting moving every day. I've been talking to her about the dangers of processed foods, and she's realizing all those processed carbs cant be good. So this Thanksgiving supper was turkey, ham, a big pan of roasted root veggies with  splash of coconut oil and maple syrup and a salad of baby greens with a balsamic vinegar dressing. 

The exception to all this paleolishness was the pies for dessert. I just cant resist my Mom's apple pie. Only had one piece and I don't regret it. It was a great long weekend, with time spent doing chores outside my Mom's house, a walk around my old hometown and a long hike with the whole family.

I'll be weighing in on Wednesday, but since I bought the new scale I've been weighing myself a few times a day. My weight fluctuates between two and four pounds depending on the time of day, levels of hydration and if I've been to the bathroom or not. Now I'm weighing in daily, mornings only. Imagine checking in on the scale several times a day... that could drive a person crazy! 

Not Losing Control

Tonight I'm thinking about eating even when I know I'm full.  At least this time I'm taking time to think about how I'd feel if I actually opened the fridge or pantry and ate something.  My old habit would be to stuff my face without a second thought.

It's strange though because I had a great supper of bison steak wrapped in a strip of organic bacon and a huge pile of green beans and I've been eating well all the live long day. There's no real physical reason to actually eat anything else.  I've been getting my walks and cardio/weights every day this week and one yoga session to especially stretch out my back and feeling pretty good.

My food journal on My Fitness Pal has tabulated that I'm at 1525 cals for the day, so that's a reason not to eat anything else... I'll take it!

Headed for a quick shower and then hitting the hay :)

Flinging the Scale out the Window!

I've written a couple of times about my scale. It's an old-fashioned dial scale I bought in the early 2000s. About a year and a half ago, I wrote this about my scale being wonky. Ever since, I've used a pile of hand weights to recalibrate it probably about once a month. I usually weigh myself every other day.

At yesterday's visit to the doctor's, I had an official weigh-in. I was shocked  at the number. This morning, I went to a local gym to use their scale to compare the numbers: Pretty much the same, just a pound off. My scale at home is wonky and evidently the recalibrating doesn't work anymore. There is over a ten pound difference... meaning I weight 12lbs MORE than I thought. That's right 12!!! 

My man also checked his weight and he was 20lbs more than he thought. That is a big blow for him... he is finally starting to think about getting onboard with a healthier lifestyle. We went right out to the store and bought a new scale. 

My OLD scale results:

(There is a crack on the glass there when I threw it out the window. Didn't seem to make any difference to how it works, ha ha! )

NEW scale results:

I'm more angry at myself than sad. How dumb to bury my head in the sand like an ostrich. Lately, I've been feeling more puffy and slow since my last visit to the doctor's in early June.

Scale or no scale, I should have paid attention to what my body was trying to tell me.

I admit I have been coasting along over the summer, since June, and my vacation was certainly far from active. Since then there have been a few bumps in the road especially with the two weeks of conferences. I could throw myself a pity party and boo-hoo and whine but I'd rather just channel my anger in a positive direction and get this weight off!

The Food Plan:

Pretty much as I've been doing, 90% paleo/primal, but cracking down in a few key areas.

1. Daily weigh-ins on NEW digital scale and a weekly weigh-in posted on blog to keep accountable.
2. Write down every single thing that goes in mouth in food journal and tabulate calories.
3. Measuring all food that goes in mouth! Strict portion control especially on fats.
4. No natural almonds or any packaged "clean" snacks like LaraBars for the next couple of months.
5. Keeping away from all processed food and dairy. 

Since the seasons are changing, I had already started with making meals in advance and sticking them in the freezer. A variety of soups and a big batch of Moroccan-style stew.

The Exercise Plan

Thinking back since the start of summer, I haven't making the most of my days. On average I've been working out three out of five weekdays. Weekends have been hit and miss. Time for that to change.

Weekdays: If I can get a longer lunch-time, I will try for at least a 20 minute walk.  Since I cannot seem to get my ass out of bed in the morning, weekday activity is going to happen between quitting time and 10pm. 

1. Weight training (at least 30 mins., on my own or following DVDs)
2. Cardio (at least 20 mins. on the Elliptical)
3. Walking (at least one hour after work)

Weekends: one day will be a rest day, the other day must have 2 of the 3 workouts above. As an option, I'm also throwing in 30 minutes of Pilates or Yoga a few times a week... gotta keep my flexibility.

So now that the old scale has been tossed, I have no excuse for progress in the coming months. I have the right tools, I have the knowledge: no reason not to loose this weight and get fit!

Sometimes You Just Need a Griddled Cheese Sandwich

I've been sick for the past couple of days with a sore throat, stuffed nose and feeling like a truck ran over me. Colds and flus always seem to pop up at the changing of seasons. To keep my immune system up, squash soup  and other kinds of soups have been on the menu along with scrambled eggs and other bland and light eats. I've lost my appetite for my paleo/primal regime... I can't stand to eat meat, sweet potatoes or kale right now. 

The other night I just had this craving for a griddled cheese sandwich. I hadn't thought of one of those in a very long time, but it definitely is one of my past comfort foods. Since my man doesn't follow the same diet as I do, there is bread and cheese and all sorts of other processed food in the house. It doesn't bother or tempt me as much as it did at first. 

But for some reason I just wanted that griddled cheese! It was delicious. Two slices whole wheat bread, a slice of processed cheese and butter on the outside and then throw it on the griddle! Simple and just what I needed. No evil after effects either! However, I don't feel like having another for a long while. No, it's not paleo/primal by any means, but I don't feel like a sandwich will derail my long-term eating plan.

The only  exercise I've been doing is up and down the stairs and ten minute walks around my block. But I've been feeling lumpy and dumpy lately... for about the past month or so. My weight on the scale doesn't seem to reflect how I'm feeling on the outside... feeling chubby and tubby.

Plans for the upcoming week: shaking off this cold. Exercise. Lots of nutritious food. Prepping meals in advance. No more griddled cheese :)