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Vegan South Beach Phase 1

27 May

That’s the plan, vegan south beach. At least 2 weeks and I will add fruits only back in for another two weeks and go from there. We just got back from my family reunion and oh boy was the food good! You can imagine what that means about the healthfulness of it.

For those of you unfamiliar with South Beach, it is a 3 phase diet. The first phase, the most restrictive, focuses on removing all sugar sources, including fruit. This starves the yeast in the digestive tract and helps eliminate carb and sugar cravings. From there you add all foods back in and focus on balancing intake. So for example, if you have bread for lunch, you will have a carb-free dinner. Additionally, this gives you a good method to evaluate “triggers” for overeating. I have had the most success when eating in a South Beach/low glycemic index manner.

Secondly, one cup of Smooth Move tea in the evening to help cleanse the digestive tract,and perhaps a liver or 3-day juice cleanse when I begin my new job as weekend Manager at Dtox!

Tomorrow’s plan:
Hoppin John Peas and eggs
Nuts
Eggplant park (not breaded)
Caprese Salad
Salad with Avacado and beans

Updating and things

10 Apr

I haven’t been updating much lately for a few reasons.

1. The workouts prepping for that half were dreadfully boring. I’ve been in a little bit of a rut lately. I haven’t lost any weight primarily because I haven’t been paying attention to my diet.  My boyfriend likes to keep cookies and bread in the house so….ya.

2. My computer is dead. I mean, deader than a doornail, man.  It was sudden and abrupt and I haven’t quite gotten over the shock of it all.  RIP Sony Vaio!

So right now, since I’m injured, I’m focusing on getting back to calorie tracking and 1200 calorie days.  It’s hard!  1200 calories used to be so easy for me.  Now I’m struggling.  I’ll get there.  I”m between 1200 and 1500 most days.  Doc says 1500 is likely my maintenance calorie limit and I need 1200 for weight loss.  I’m also doing this 30 day Lunge/Squat challenge on facebook. I only think I can tolerate it with the knee pain, we’ll see.  I’m so mad at my knee right now.  Stupid knee.  When all of that heals up I’m going to return to running, up to 6 miles 3 days a week, intervals for a while. Perhaps I can increase my time.

The good thing that’s come from this marathon is that I have increased my distance dramatically. I was staying aroudn 2 miles before. Now I’m all like oh ya, 6 miles, no sweat.  I love it. I just freakin’ love it.  Shannon, you really area  rockstar for getting us into this, no matter how bad I cussed you at mile 10!

My first injury

10 Mar

 

 

Well, it’s official. I have IT Band Syndrome.

itb

Last week when I got home from 7 miles my knee hurt. I iced and stretched and it lingered for about 2 days. Saturday I went out for 4 miles of intervals and my knee started hurting at about 3 and a half. Knowing I needed to turn around and do 9 miles today I came home, stretched, iced, took Ibuprofen. Alas, today it’s still pretty painful. I think headed out on a 9 mile run today I’d regret it.

I’m not good with pain or injury. I’m actually quite a baby about it.  My plan to get better this week:

  • Ibuprofen for 5 days
  • Stretch hips, hams, quads, IT band 2x/day
  • Glute medius, VMO, and core strength daily
  • Use foam roller and the stick on IT bands 2x/day

Workouts for this week:

Monday: Arms

Tuesday/Thursday: Core

Thursday: forego leg workout for hip and leg rehab

Friday/Sunday: 4 miles intervals

Saturday: 9 mile jog

I’m still pretty slow, but I’ll worry about speed when the half marathon is over.  My interval day I averaged 13:32/mile. That’s about the best average I’ve had. Not bad, despite the injury.

Pretty OK

3 Mar

That’s how I would describe this week. “Pretty Ok”. How much more mediocre could we get, eh?

BeFunky_madmen.jpg

Workouts:

  • Monday: Core
  • Tuesday: Arms
  • Wednesday: Core
  • Thursday: Legs
  • Friday:Nothing (was supposed to be 4 miles of intervals)
  • Saturday: I was pumped for my 9 miles. I got all ready, bundled up, and on my way to the trail it started snowing. SNOWING…I said eff this, and went back home. I ended up doing 3 rounds of tabata workouts for a total of 15 minutes. It was work during. Afterward I felt like I hadn’t done much at all, but Sunday morning I was actually a little sore.  So yay for Tabata.  I’ll have to revisit that.
  • Sunday: Intention: 9 miles. Actual: 7 miles. After 5 miles my phone/music died. My left knee hurt (ITB), my right 2nd toe hurt (it has this weird callus at the tip and it hurts, it’s weird), and I was cold cold cooooold to the bone. So cold it hurt.  I’m such a wimp, I swear.

I’m pretty pleased with my workouts overall. I need to get my ass in gear on my 2 interval days/week. My long days have been getting slower and slower and slower.  Many of you could walk as fast (or faster) than I “run” sometimes. I try not to focus on speed, but seriously, I’m getting ridiculously slow.

My biggest problem is that I’m hungry. Oh so hungry. I don’t necessarily crave bad food, I just want more food.  Copious amounts of food.  I wasn’t really prepared for that this week so I ended up snacking a little too much on whatever was on hand. That’s not good in my line of work because patients love to bring in junkfood ( and so do my coworkers). There’s always chips, crackers, cake, cookies, chocolates. My brace rep brought me my own package of king size reeses this week. WTF dude? You are not helping!

Anyway, ways I’ll do better this week:

  • 2 tabata workouts at 5:30am. My schedule is kind of screwed this week but I think I’ll keep them on Tuesday/Thursday.
  • 2 core workouts on Monday/Wednesday
  • 2 4-mile interval runs on Friday/Saturday
  • Sunday long run: 9 miles ( I already dread it)
  • Bring more snacks to work

Also, funny story, last week I was trying to do my interval runs on the treadmill in the fitness room of my complex.  The damn thing just shut off twice  in the middle of sprint intervals.  I damn near went over the front rail…twice!  I might have to look at getting a gym membership. I just hate to. I’ll only be using it maybe twice a week when the weather sucks or I get around to it too late to go outside.  I do have a planet fitness close by, though. I hear they’re only $10/month.

Own that workout, Brad Pitt!

Own that workout, Brad Pitt!

Nearly Derailed

23 Feb

koolaid

I’m about to bust through this weight plateau like a boss! I’ve lost 30lbs and can’t move forward, but honestly, I haven’t been as strict on my diet. A little slip up here and there, something you might fall into in your maintenance zone, but I’m not there yet and can’t really afford to be so passive about my diet.

I haven’t really talked about my goals for the year except to say I want to be down 50lbs by the end of the year. Large, long term goals tend to get lost when you don’t have small manageable steps to work towards them with.  I have my small steps mapped out pretty well. My first hurdle is that I want to be under 200 by my little brother’s graduation on May 11th. Since I haven’t lost anything in January or February, that means I have 18lbs to lose between now and then. Time to get serious. This week I’m doing a pseudo-cleanse.  I say “pseudo” because I don’t really like the connotation that comes with doing a cleanse or detox these days. Most of them tend to be really unhealthy and unrealistic.  I mean, yes, you’ll lose weight if drink nothing but lemon juice for a week, but that’s not healthy and that weight loss can’t be maintained.  When I do a cleanse, it’s simply a time to get all the shit back out of my diet. I also try to eat things that will be easy on my system to digest. I add in things that are healthy for liver and organ detox such as warm lemon water in the morning and apple cider vinegar with water at midday. Here’s a sample menu of one day:

  • At first light: Warm water or green tea with a squeeze of lemon
  • Breakfast Smoothie
  • Snack: mixed nuts and seeds with tea or Apple Cider Vinegar Beverage
  • Lunch: Curried Cauliflower soup (and a fresh veg salad if needed)
  • Snack: Orange with tea or Apple Cider Vinegar Beverage
  • Dinner: Wild Rice with Sauteed Vegs
  • Drink copious amounts of water, at least 2 quarts a day.

The philosophy behind this cleanse is low glycemic index, soups/smoothies that are pureed and easy to digest, and getting adequate nutrition. This has worked for me in the past of breaking weight loss plateaus and also getting over cravings for junk and carbs.

Workouts have been ok, but I’m not doing enough. I’ve been slacking on my weekday workouts which are only strength training and core. Honestly it takes between 15 and 30 minutes to complete and there’s no excuse for not getting it done. It’s probably smarter to get up and do it first thing in the morning, which I am contemplating.  Not being a morning person is extremely prohibitive! I’m pretty consistent in getting my long run in on the weekend, but I’ve been slacking a bit on my 2 short runs.  Also, those are supposed to be interval runs. I’ve just been jogging the whole thing. I think I could do better for myself if I stick to the intervals. So, goals for getting better on track:

  • 5:30am  Tuesday and Thursday Weight training
  • Monday and Wednesday core after or at work (these are my slow days at work)
  • Friday/Sunday Interval runs. Stick to the intervals. I’m not putting a time on these as the weather has been a bit unpredictable and I need to get them done when it’s most pleasant outside.
  • Saturday Long run.

With any luck, I’ll break my weight loss plateau this week and get under 218  and be on my way to being under 200 by May 11. It’s going to take a lot of discipline at this point because it’s essentially 2lbs lost/week.  Wish me luck!

Week 3: Training for my half marathon

28 Jan

Here’s a novel idea. Instead of saying “I can’t do that.” Why don’t you try saying, “I’m going to try to do that.” Because seriously, guys, I just hauled my big but on a 6 mile run yesterday. (F’YA!). Here’s what my last 2 weeks have looked like:

January 14-20th (I did NOT miss a workout!)

  • Monday: Bicep curs 40#x10; Tricep press 20#x10 each: Overhead Press 30#x10; Bent over row 40#x10; Upright row 40#x10
  • Tuesday/Thursday: RandomAbs.com core workout
  • Wednesday: Lunges x20 each; Squats 40# x20; SL Deadlift 20#x20 each;
  • Friday: 3 miles, 40 minutes, easy run.
  • Saturday: 5 mile trail run (everything about this sucked, including the two massive hills) It took me an hour.
  • Sunday:2 miles on Treadmill. I was supposed to be doing 3, but my hip was all kinds of sore from my run. Some hip rehab: glute medius strength plus ham, quad, ITB, piriformis stretch and myofascial release.

January 21st-27th

  • Monday: Bicep curs 40#x20; Tricep press 20#x20 each: Overhead Press 30#x20; Bent over row 40#x20; Upright row 40#x20
  • Tuesday/Thursday: RandomAbs.com core workout
  • Wednesday: Missed Leg workout
  • Friday/Saturday: Missed Runs*
  • Sunday: 6 mile distance run. Average pace was 13:54/mile. I walked some in the last 2 miles and stopped to stretch once because I felt my hip acting up.

*I plan to make up one run on Monday or Wednesday this week, depending on how my legs feel and how work goes that day. So it’ll only be one missed run.

The way I’m managing this half marathon idea is this: my goal is weight loss. The half marathon and weekly running is a tool I’m using to lose weight, so ultimately, it doesn’t matter how fast I go, as long as I finish the distance (Remember, it doesn’t matter if you walk or run a mile, you still burn the same amount of calories). When I feel like my legs aren’t moving at all and I’m feeling fatigued I stop and walk at a brisk pace for 2 minutes. When I go back to running I feel much better and I end up averaging a faster pace that way.

My CV system is holding up quite well to these longer runs. I’m not getting winded at all, my only barrier is that my legs get so fatigued and feel so weak I feel like I can’t pick them up and put that down again. Any runners have some insite? I’m keeping my LE lifting to a minimum, focusing on reps and proper form and not weight. I’m avoiding fatiguing them with strength training because they get plenty of that with the running.

Side note, I can’t believe I just ran 6 miles. Seriously. I always thought I couldn’t do it and as a result I never tried. I’ll never make that mistake again!

 

Week 1 Half Marathon Training: In Review

13 Jan
My two months of couch-potato days are over!

My two months of couch-potato days are over!

I’ve got things moving in the right direction this week, here’s the damage:

Monday Arms:

  • High Rows 8# x20
  • Bicep Curls 8# x20
  • Tricep Press 16# x20
  • Push Press 8# x20
  • Pushups x20

Tuesday/Thursday Core from RandomAbs.com

Wednesday: A missed leg workout

Friday: A missed run

Saturday: 1.83 miles. I stuck to the 3/2 Jog/Walk program of my half marathon training. It was hilly and it sucked.

Sunday: 3.66 miles in the park. My average time was 14:22 with my fastest mile being 13:27. I don’t mind the time, but it’s nice to track it. My legs and ankles hurt, I hate that I’m starting over, but it is better than when I started out initially.

Next week, same plan, just no missed workouts this time. I met a wonderful lady in the laundry room this weekend who would like to workout together.  I’m concerned about that prospect. I love inspiring others to get going, but I don’t want to be held back. I will stay optimistic about it though.

You can’t even imagine the delicious food that’s been prepared in this house today: Tamales, Pad Thai, Scrambled tofu, Sauteed Kale, Brussells Sprouts, Roasted Carrots, Jamaican Peas and Rice, two kinds of rice,  yellow lentil daal, Apple Pie Quinoa, Peach Pie Quinoa. All vegan and gluten free, we having a feast around the world this week. I can’t wait to get started!

I have a plan

8 Jan

Hello there.

funny-pictures-oh-hai-bug

I have missed you guys. My fault.

So I have a 12 week workout plan laid out. I used OneNote to chart it out, everyday of the week, aaaaand…it won’t import here. Aww, shucks. The highlights:

  • Monday/Wednesday Weight Lifting
  • Tuesday/Thursday Core
  • Friday-Sunday Running progression

The intention of the running program is to be able to walk/jog  a half marathon in April. I’m additionally motivated towards it because I just got an email regarding my 10 year class reunion in May (shiiiiii!).  It’s essential to look unbelievable! Here goes nothing:

2013 Fitness Goals:

  • 1/2 Marathon: April
  • Drop 50lbs
  • Be under 200 by May
  • Create an incentive program for reaching monthly goals (shopping trip, perhaps. I may create a wish list).
  • Vegan
  • No processed foods
  • Attempt to buy more locally (produced within 100 miles)

Where I’ve been and where I am now:

Measurements 7/7/2012 1/8/2013
Chest 41.5″ 40
Waist 37.25″ 35
Hip 50″ 48
Thigh 29″ 26
Calf 17″ 17
Arm 16″ 15.75
7/7/2012 1/8/2013
Weight 240 220

Before

2013-01-08 21.33.22

Today

Before (remember me?).

I'm not sure I see progress yet

I’m not sure I see progress yet

Aside

Blah weather, Blah workouts

17 Dec

No workouts were had last week *facepalm*

Image

It’s that time of year, isn’t it?  No excuses.

What I have been doing with my time is eating healthy and sleeping (a lot!).  My boyfriend has moved in (yikes!holymygodwhatishappeningtomylife?&$#%!) and requested Indian food this week so we have:

We are still gluten free and going strong, some of the recipes have substituted ingredients. I am kind of impressed at my will-power lately to be honest.  I am so glad I have gotten to a place where I can look at dessert or bread and realize it’s not worth it! Also, I keep my secret weapon in the freezer for emergency sweet cravings. Last week I had hit the 30 lbs mark for weight loss, but looks like I’m back up by 2 since I have been sans workouts.  A friend of mine has suggested a half marathon in April that I am considering.

The goal for workouts is the same:

  • 3 weight-training sessions with my Skilz Sandbags
  • 2 Core workouts
  • 3 Jogs

The only difference will be due to Christmas traveling on Friday. I am going to try to jog today, Wednesday, and one day over the weekend. Weight lifting Friday, Saturday, Sunday. Core workouts with RandomAbs on Tuesday and Thursday.

 What do you do to keep yourself motivated when the weather is blah?

Absenteeism

29 Nov

There’s no excuse for my absence. I need to be better at adapting to change so I won’t attempt to make any excuses, just here to update, finally!

Measurements 7/7/2012 10/27/2012 11/29/2012
Chest 41.5″ 40.5″ 40″
Waist 37.25″ 34.25″ 34″
Hip 50″ 48.75″ 48.5″
Thigh 29″ 26″ 27″
Calf 17″ 16.5″
Arm 16″ 16″ 15.5″
7/7/2012 10/27/2012 11/29/2012
Weight 240 228 222

 

I am still blown away I am seeing these results! I have been very consistent with my lifting program, but not consistent at all with my cardio program. I think I have gone running twice for 30 minutes each time  in the past month. That’s all about to change!

Friday/Saturday/Sunday are my off days and are going to have to be my running days. I realized the couch to 5K program is a little too elementary for me so I am going to start off at 2 mile jog at my current comfortable pace and do intervals for the third mile. There’s no reason I can’t lift Monday-Thursday.

Also, I have my results for my ALCAT Food sensitivity testing. The results weren’t very dramatic. I have a mild intolerance to gluten so I am going to make an effort to eliminate it completely from my diet (not really a large task) and avoid blueberries, romaine lettuce, and walnuts for about 3 months because I have a mild intolerance right now to those as well. The hardest recommendation is food rotations. The ALCAT diet recommends doing a 4 day rotation so that you don’t repeat the same foods earlier than every 4 days.  This ensures that you don’t build up an intolerance and develop food sensitivities that cause inflammation in the body.  I will try that out.  I cook for myself only so I usually have a lot of leftovers.  It may not be realistic for me to eat on a 4 day rotation.  Maybe 3.

I also plan on catching up on my blog reading today, but tell me, how are you all doing?  Meeting your goals?  I hope your life is just peaches!