Course correction and Wednesday Weigh-in

For the past week or so, I've been struggling with getting a good night's sleep all the way through the night. It's an issue that crops up from time to time and I've the tools and the meds to deal with it. Hopefully by next week, things will be better and back to normal.  With less quality and quantity sleep, I've been sleeping through my alarms (all three of them!) waking up an hour or so later than I should, then rushing to shower, grab breakfast, and get my ass out the door. Yep, I've been a little late for work or like yesterday, waaaaaay late. 

It's a domino effect, without a decent breakfast, my day is totally off-kilter. I'm hungrier through the day and then ravenous by five o'clock. Not good! Since Thursday (except for the weekend), I've been eating larger portions at supper. So not good at all!  Tonight, I'm feeling too full. So I've decided to prep my breakfast for tomorrow and for Friday, so I don't have to worry and there won't be repeat of today! On the breakfast menu: Omelettes with mushrooms, onions, baby kale, green and red peppers. If I don't have time to eat at home in the morning it's ready to pack in my bag or work.

Since we're in another deep-freeze, walking outside for an extended period is out of the question due to frostbite warnings. I'm happy to say my exercise equipment in the basement is not getting dusty!  My man and I have been working out together as his work schedule changed for a few weeks. It's a nice change from being on my own.

Weigh-in this morning: 192lbs.  Not surprised. Even though I am down from last week's bloat, I know lately I've not done a good job controlling my food intake. I am going to do better next week.

When your partner in crime is struggling

This weekend was good and bad. I'd rather get the bad out first... so my man has some weight to lose too, probably about 30-40lbs or so. While I've been making my changes towards a healthy and more fit way of living, he still has many of his old habits, especially when it comes to food, mainly he eats extra large portions. On Saturday he brought "treats" into the house. Cookies, ice cream and candy. My cardinal rule is that if you really really want a treat, you go out for it, get a small portion and it doesn't cross the threshold. 

He said that he bought the stuff to eat while watching the football games and  because he went into the grocery store hungry and wanted to eat everything in there... Hmmmm.... Let's just say I had to call him out on that one so we sat down for a couple of hours and talked about what is really going on. He tends to keep a lot of emotions bottled up, but we eventually got down to the nitty gritty: it was an issue at work and had some fears cropping up. I was able to offer some possible solutions and he was able to tell me what he needed from me.  This is what people mean when they say the key to a long-lasting relationship is hard work and lots of communication! 

The good was on Sunday, when it was still mild enough for us to take a long walk before the deep freeze. We wanted to do a healthy outdoors activity together and when it started to snow we acted like a couple of kids and made  some snow angels... Awwwww! LOL  Then we tackled some indoor house organizing, the usual chores, and prepping meals for the week... yep back to reality.

Wednesday Weigh-in

My good old friend has arrived for the monthly visit and I'm retaining water like nobody's business. Up to 193lbs. This go-round hit me harder than usual. Was so so tired and slept for 12 hours and I had to call in sick to work because the cramps were pretty strong. I just stayed in bed for the rest of the morning with my hot water bottle and watched old movies on the laptop. By the afternoon I was feeling well enough to do some yoga. Ah well, I don't mind so much really... just glad it doesn't happen more than once a month!

The weather is still wacky here, warmer now but melting snow is making more icy surfaces. I've been able to do a couple of brisk walks through my neighbourhood but was interrupted a few times to get out of the path of cars since there isn't any sidewalk here.

I've been listening to more podcasts on the iPod lately, especially on the bus to and from work and before going to bed. There's a good one called Balanced Bites They not only focus on food, but also other issues concerning health and being active. I found it through the cookbook I've had since last year called 'Practical Paleo' by Diane Sanfilippo, who is also the host of the podcast. I've also been catching up on episodes of Savage Love... but that's another story folks ;) 

Thinking

and planning improvements for these upcoming wintery months. 

About Food:

I changed up what I eat last year and tried the Whole30. Lots of veggies, some meat, but more fish and fowl and eggs. Some fruit. Very little processed food, very little refined sugar, limited fats, limited grains, low sodium. I feel better eating this way but I do go off the rails once in a while... I'm far from perfect and some days (less than before) I do still find comfort in food.

I've started:

• Measuring portion sizes on meats and fats
• Having as regular meal times as possible with no snacks of fruit or Larabars between meals
• Keeping to my food template 
• Staying completely away from nuts. These days I just can't control myself around them.
• Experimenting eating a new veggie once in a while. Organic if possible. This week was tomatillos. Not bad!

About Exercise

CONSISTENCY! I've been lacking in consistency. 

I've started:

• Being active 6 times per week. 
• Using the exercise equipment I have! Even though the streets are so icy here, so few chances for walking outdoors at a brisk pace, I've got a perfectly good elliptical in the basement. 
• Making the basement a nicer environment to work out in. Right now it's your standard 70s wood-paneled fluorescent-lit cave... blah. I'm just happy the previous owner removed the shag carpeting!
• Strength training with my free weights and using the exercise ball to strengthen my core
• Yoga/Pilates for flexibility and stress relief

Someone suggested printing off a blank calendar for each month, posting it on my fridge at eye level to log the exercise I do. A smiley face for a workout or activity completed and a frowny face for slacking off. 

A planned non-scale victory once there is no more ice:

Conquering "Mo-Fo Hill". This is a hill in my neighbourhood that rises 150ft at a steep angle. In 2012, I would be gasping for breath not even mid-way, now I'm almost able to walk up it quickly only taking deep breaths. I want to be able to do it with ease!

Had a talk with my brother who had these words of wisdom, Star Wars-style, as only brothers can come out with:

Year in Review 2013 and Successful January Jeans Results

Glad to see this year go! Although there have been some nice moments, a few great moments, a large part has been an emotional struggle for me.

Good things:

• Trying the Whole 30 in May and discovering that way of eating makes me feel better!
• Using the car only when necessary, not to get groceries or other errands that I can walk to
• Turning to food less and less for comfort
• Relationship with my man and our plans for the future
• My family's support - they are the best! 

Not so good things:

• Not keeping strict control over portion sizes
• Not doing the necessary amount of activity to loose weight
• A sleeping disorder, still dealing with Rice Krispies knees and another health issue
• Dealing with grief
• Didn't do my best every day to work towards my goal of health and fitness

January Jeans Results from 22 November 2013 to 7 January 2014

Starting weight 195.5lbs,  current weight is 190.2 lbs = Success!

I knew that the holidays would be a test. Last year, relatives, in-laws and friends treated me with kid gloves as I was fresh with grief. This year, only my own family would be remembering and would be feeling a little sad. It would have been easy to drown those fleeting sorrows in food, but I couldn't let myself do that. 

Also, some relatives equate the food they make with love, and if you reject the food, you are rejecting them. I was able to limit the tears, yes tears!, from some of these relatives by telling them how important my health is to me and that by over-indulging it is actually harmful. Most of the others understood that with the large number of parties, visits to relatives, get-togethers, ect, my man and I were attending that I couldn't eat everything served.

Thanks to Marion and the participants of the January Jeans Club. Your posts and comments have helped to keep my focus  through this crazy busy,  carb-filled minefield of a holiday season!

Quickie after New Year's post

I'm still on the road visiting relatives and there is no scale for me to track my progress right now. My pants don't feel tight if that's any indication :D

The last celebration is this weekend for the Epiphany or the Three Kings Day. Another big meal and special dessert cake is on the agenda.  I'll be back home on Sunday and will weigh-in on Tuesday for the January Jeans pledge.

My New Years Eve and Day were good and filled with laughs. I did indulge, but I did not over-indulge. There was no point especially when the food at the relatives' party wasn't to my taste anyway. (Three varieties of pasta and white bread sandwiches). I did eat a lot of veggies (hold the dip!) had lots of fruit and had some lightly breaded chicken skewers and a few rounds of bruschetta. I had some desserts and could have really gone overboard there, but I know I would have only regretted it.

 

It is bone-chilling cold here with frostbite alerts for the past few days. -25C/-13F during the day. Much colder at night.  It's so cold outside that my nostrils freeze and can only breathe through my mouth!  Even the snow-man begs me to take him inside at night, ha ha! We expect "warm" weather this weekend. The photo below is by Ryan Remiorz of the Canadian Press showing Ice Fog on the St. Lawrence River.

Exercise strategy while away from home:

- I've been finding shopping malls that open early so I can do some nice, safe, warm walking. There were even some brave ones running, going up and down the stairs and working up a sweat!

- I also went to a gym near my inlaws' place and asked if I could "try out" their facilities for free for a couple of hours.

- Swam a couple of times at the local "Y" and at a hotel that had a heated pool (that felt so good and loosened up my back!)

 

For those facing these cold temps, bundle up, wear your long-johns and keep moving!

Quickie After Christmas Post

Traveling over the holidays and I've now a day at home to grab some prezzies for the next set of relatives, wash some clothes and get other chores done. This morning I weighed in at 194 lbs. Up a .8 from the last time, and honestly, I'm not feeling bad about it. Christmas Eve and Christmas Day I did eat food that I normally wouldn't: a few cookies, a couple of candy canes, some ham, gravy on turkey, cranberry, tourtiere (meat pie), lemon meringue pie. 

However, I watched my portions and didn't have second helpings. There was a crate of mandarin oranges from Maroc so I turned to those instead of chocolate. I wasn't able to get in too much outdoor activity due to an ice storm and slick sidewalks. Oh well, we spent a lot of quality time indoors with the family... and that is what the holidays are really all about :)

Holiday treats

Holiday atmosphere in the office and everyone is letting loose.  Lots of treats galore at the little get-togethers, in common-rooms and at assorted desks.  Clients bring in treats for us and colleagues bring in baked goodies and boxes of candies and chocolates.  I admit I did partake of some of the baked goods, but it was planned and I only had ONE, that's it.  I always keep a big mug of coffee or tea at these office party things and smile and join in conversations: no looking and drooling over the tempting treats.  Must remember my January Jeans pledge!

The stock image below is much like the spreads here in the office--just turns my stomach remembering how much of that stuff I used to be able to wolf down!

I love my job and I'm good at what I do... however, I hate that it is so sedentary. I'm chained to my computer and sit a desk for most of the day. I do get up and stretch often (sometimes a downward dog in my cubicle when no one's looking LOL), take a walk or take the stairs, ect., but the fact remains that I'm inactive for a good part of the day.  I have been pondering off and on a job change for something a bit more active, but that would mean a paycut, likely a dramatic one and at this point, my man can't make up the difference on his salary. For now I'm here and have to be active on my own time.

My potlucks and get-togethers with friends have been going very well. Planning in advance helps so much, especially when going to a restaurant and they post their menu online!  It's easy to make decisions ahead of time.  Thanks to Gwen for the tip about smuggling in lemon slices to the restaurant as dressing for salad. This particular restaurant didn't have lemons when my friends also asked the waitress for some.

I did have trouble getting out for walks this week due to the cold and windy weather. I'm not talking a cool breeze here but -30C/-22F (without the windchill) and frostbite warnings. I cut my walk on Saturday short and continued the workout on my elliptical at home.  I'm not fond of the elliptical (or treadmills or cardio classes at the gym) but it's an option when I can't get outside.  I do have to go outside to shovel the snow... which burns a calorie or two. So far this season, we've received over two feet and more is on the way.

Weight this week down to 193.2 lbs. I'm eating the right foods, example of my food plan posted here, but according to the tracking I do on MyFitnessPal, my portions recently are larger than usual and I'm still slacking on the exercise. Will do better this coming week. Remember, every little bit counts!