Rough Weekend

I have not had a good week. I have been terribly moody and that is a wild understatement. I could describe my behavior but I am too ashamed. All I will say is that I have been borderline psychotic. The only time I have felt at ease is when I am exercising. I have been having the worst menstrual cramps, my intake of sugar has decreased drastically, and the Winter quarter at school is starting to come to a close which means final projects are needing to be completed.

To top it all off, I have been applying for internships and accidentally sent an entire packet of confidential information about myself to the wrong e-mail address. Thankfully, the person I e-mailed it to messaged me back and told me they deleted it right away and not to worry. Thank goodness. This helped ease my nerves because I had a complete breakdown after I realized what I had done. I am hoping I begin to feel better soon. When Paul quit caffeine earlier this year, he said it took about two weeks for his migraines to disappear and for his body to not ache or feel tired anymore. It has only been about 4 days that I have stayed within the recommended range of added sugars that may be consumed.

All I know is that this experience is making me never want to become hooked on sugar again!

Now on to the stats and new goals:

act3My active calorie goal was to reach 310 calories. I did that for all but two days and those days I wasn’t that far off. My activity app suggests 340 calories for this upcoming week and I think I will have an easier time reaching it this time around. I woke up this morning feeling better than I had this past weekend. I am going to try my best to keep my anger and frustration under control and channel it into my activity.

calori3I did way better this week than the past two weeks. I am not too worried when I go over a 100 calories or so on some days. As long as I am still burning more calories than I consume I am fine but I try to aim for the 1,300 to 1,600 calorie range to keep me from going off the rails too much. It is easier to stay within my calorie goal now that I am paying closer attention to sugars in food. I am amazed by how much sugar is in everything, even my precious processed soy products. Starbucks is ridiculous in the sugar content. I had stopped drinking frappacinos for two years now but now that I have reevaluated this sugar business I am realizing that even the unsweetened soy lattes have an entire day’s worth of sugar in it. Here I am with all these Starbucks gift cards and at a loss of how to spend them. Probably just on plain hot tea and then plain cold tea when the weather warms up.

pie3Yes!!! I feel great about my exercising this past week. I have stuck with it everyday. I am enjoying it, it makes me feel good. I am noticing a flexibility in my joints that had never been there before and I am also noticing my arms are getting stronger. I feel utterly amazing during and after exercise. I do notice I feel on edge beforehand though. I want to do exercise but it is not convenient or  I have other things I need to do (like taking care of the house, school work, actual paid work, etc.) I may not be able to dedicate as much time as I feel to exercise exclusively but I just make sure to get up and take a walking break or to stay active at work. I also know that I shouldn’t push my body too hard. I have the habit of pushing myself until I hurt myself and then I stop exercising so the injury heals. So I am being careful with it. You might have noticed that I had done an entire 1 minute and 50 seconds worth of Pilates. Yeah. I’m counting it. It is actually a part of this 30 day challenge to help build arm strength up. My arms have always been my area that I am most self conscious about and I thought it would be nice to add a little extra strength training at a slower pace. This week my goals are to do much the same as last week; do yoga everyday, go on two 20 to 25 minute walks a week or 30 minutes of cycle to sub, and work on that Sleek Arms challenge.

weight3One sixty-five point five. It is the lowest weight I have ever been at. I attribute this completely to reducing my intake of added sugars and increasing my fiber as well. I have been at a plateau for the longest time. Hovering between 158 to 160 lbs. I think that how many calories in a food is most important but it is also important where those calories are coming from. Eating less processed, salty, and sweet foods has been very helpful in reducing my weight. Of course, every Tuesday sees a weight increase. This is because Monday is burrito night. Paul and I get burritos and a churro and I always gain a pound or two afterwards. I am excited to see my “fat” Tuesday morning  weight go down as I get better at handling my food intake.

fiber                                sugar

Compiling information about fiber and sugar intake into separate tables has helped me immensely. I use MyFitnessPal to keep track of all my food and nutrients and the app does track this stuff on there however it doesn’t click for me. Taking it out and making my own tables showing the amount consumed throughout the week helps me keep on track and adjust accordingly to my goals. As you can see my sugar intake has decreased by almost half comparing Tuesday to Monday. Even more so considering that I had been averaging an intake of almost 100 to 150 grams a sugar a day during the previous week. It is no wonder I have been feeling like I have the flu but I am going to persist. Keeping track of fiber helps me eat more fruits and veggies throughout the day which can be difficult for me despite eating a primarily vegetarian diet. If I could I would probably live off of ramen and dairy-free ice cream but alas this diet makes me feel like total shit and doesn’t do any favors for my skin. My fiber and sugar goals will always be the same, stay within 25 g of added sugar and get at least 25 g of fiber. However I have decided another two goals of mine that are related to these are to drink at least 64 oz. of water a day and when I am feeling agitated or tired to take a nap or meditate.

Until next time!
-Whitters

 

My Solution to Pancake Tuesday

I mentioned earlier this week that I was going to try to keep my sugar intake to 25 g or less. Well, after carefully reading information about sugar from the American Heart Association I realized that this means ADDED sugar. Not all sugars like I had thought previously.This is great because I was upset and confused about these guidelines and wondering why fruit is proposed as a healthy snack on one hand but off-limits because of the sugar content on the other. Well folks I learned the differences between natural and added sugars and thank goodness for it. That being said I usually make pancakes once a week on a day Paul and I are both home.

My pancakes are made with a tablespoon of white sugar and smothered in chocolate sauce with powdered sugar on top. Paul usually opts for butter and boysenberry syrup or authentic maple syrup. I did not even need to look up the overall sugar content for this meal, I knew it was way over my budget. Then the solution came to me.

Before I started my year-long vegan experiment I used to make these pancakes all the time. Now that I no longer restrict animal products from my diet I decided to give this recipe a go once again.

banana-pancakes

This is the glorious result. Of course I spiced up the mix just a little bit. I think 2 eggs and 1 banana is slightly bland so I added vanilla extract, cinnamon, and a teaspoon each of hemp hearts and chia seeds to the mixture. I served it with 1/4 cup of plain goat yogurt, 1/2 cup of strawberries, 1/2 tablespoon of honey and a tablespoon of crushed almonds. This gives me that sweet fix I seek for breakfast occasionally and especially now since I have been feeling sugar withdrawals this past week.

The only added sugar in this recipe is from the honey which comes out to about 8 grams for the 1/2 TB. The eggs, nuts, and seeds are sugar-free, and the banana, strawberries, and goat yogurt are natural sugars. This meal also comes out to 400 calories which is a pretty darn good breakfast.

Exercised Every Single Day…

…this past week! I am very proud of myself for being consistent with this. The majority of my weight loss was entirely through diet. I want to get into shape though. I really do enjoy being physically active and there are so many benefits that come along with exercise. For a good portion of this past week I have also tried to wean myself off of sugar. I eat a LOT of sugar. An insanely unhealthy amount. I have been telling myself this does not matter as long as I am within my calorie range but the fact is that I start to feel horrible if I do not get my 100 g of sugar in a day. According to American Heart Association, adult women should only be eating a maximum of 25 g of sugar a day. Twenty-five grams is my eventual goal. For now I’m cutting back to 50 g. Of course I will try to stay as close to 25 g as possible but 50 g is my initial maximum limit. That being said, The past few days I have been able to stick to around 30 g of sugar. Yesterday I had managed to stay around 15 g but started to become very sick. I had a headache and every time I moved I became nauseous. My husband, Paul, picked me up some chocolate and after a couple squares (at 9 g of sugar a square) the headache and nausea went away. Cutting sugar is definitely going to be a challenge but now that I have a pretty good handle at my activity and planning my meals out, I am ready to cut down.

So here is how I did this past week.

act2

My active calories have gone up quite a bit. This is because of my doing yoga at least 10 minutes every single day. On top of that, I start to feel sick if i’m in the house all day so I have been putting more of an effort to find errands to run that gets me out of the house and moving. calori2

My calorie intake was a little higher this week. I think this has to do with me being more active and premenstrual. Good news is that according to my Activity App on my watch, only one of these days resulted in me going over total calories expended for the day. That being said I am going to try and do better to have a plan of what to eat on days that I am busy and out of the house. pie2

This is the most I have ever exercised in a good long while. Definitely going to keep it up this week. Especially since my Move goal on my Activity App is now 310 calories.

weight2

This has been the norm for awhile now. Hovering between 158-160 lbs. Last Monday I weighed in at 157.4. Not too much of a difference but I am going to try and eat more fiber rich foods this week and see if I can get down to 156.0 lbs.

 

So this week my goals are:

-eat within 1,300-1,600 calories

-exercise everyday (I have yoga sessions scheduled for the rest of this month so I do not have to fiddle with finding a workout)

-2 20-25 minute walks/jogs this week. (I have gotten in the habit of walking/jogging on Monday mornings but the weather has crapped all over my schedule so I replaced the walk with a 30 minute indoor cycling session. I prefer going outside and walking, especially since the cycling hurts my right hip but if weather does not permit, these walks will become cycle sessions instead).

-stick around 30 g of sugar everyday this week

-get at least 25 g of fiber everyday this week

Until next time folks!

-Whitters

 

Valentine’s Day!!!

So, before I check-in with how I did with my fitness goals I wanted to talk about one of my favorite days. I know a lot of people dislike Valentine’s Day. I think it is a sweet holiday thought and I have always liked it. Even as a kid, I loved going to my grandma’s house as she helped my sister and I make our Valentine’s Day boxes for our classroom parties. Also, today marks the sixth year my husband Paul and I have been in a relationship together!

My favorite Valentine’s Day was the day he asked me to be his girlfriend. We had only been dating for a few weeks and I was nervous about how to deal with this romantic holiday while seeing somebody new. Well, he showed up to my apartment with a plateful of red velvet cupcakes and a stuffed bear and asked to go spend some time at a local park. In front of one of the lakes, he asked me to be his girlfriend. It was so sweet and saying yes was one of the best decisions I have ever made!

Now that I have gone all squee on everyone. Down to business.

 

actcaloripieweight

Part of me wants to ramp up the activity but I have learned that doing too much too fast can lead to injury and burn out so for now my goals for this upcoming week are going to be similar to last week’s goals.

-eat between 1300-1600 calories a day

-meet my move goal on the activity app connected to my Apple Watch

-Walk/jog Monday morning & do yoga every Tuesday through Sunday.

-Whitters

Focusing on New Goals

Hello Everyone,

This blog has changed quite a bit but now I am determined to focus on one thing on here. My health goals.

When I turned 25 I had enough. I was obese and it was affecting my health. I am 5’6” and at the time weighed 225 give or take 5 lbs. I would get winded walking from the couch to the refrigerator back to the couch. My shins hurt, my back hurt, my anxiety was through the roof.

I could not physically do the things I wanted to do. Since moving to the Pacific NW I had discovered a love for hiking. Nothing made me more sad than that summer when my husband and I spent a week at Seaside and I was in too much pain to walk down a steep path to look at tide pools (my favorite thing to do when visiting the ocean).

I am now 26 and have since lost 76 lbs. I weighed in at 158 lbs this morning, the lightest I have ever been in my adult life. I am proud of my accomplishments. I feel so much better, am more active, and eat healthier.

I am still overweight though and with the consultation of a dietitian and my general practitioner have established my goal weight to be about 130 to 136 lbs. This blog is going to be a place where I share my thoughts on health related topics, mainly my own fitness goals.

This week I have decided my three goals are as follows

-Eat between 1,300 to 1,600 calories of balanced meals as recommended by my dietician.

-Reach my Move Goal on my Apple Watch (270 calories) every day.

-Exercise everyday (jog/walk 1 mile minimum on Monday morning and do at least 10 minutes of yoga everyday.)

Though this is being posted Wednesday evening, I had outlined everything and started yesterday and will make an effort to consistently post a check-in every Tuesday from here on out.

-Whitters