Up and Down

Last week was technically finals week and although I completed all my finals by Monday, it was still very busy. I was still working on completing paperwork for a background check with a potential volunteer position, had a meeting with a professor, work, condo hunting, etc. Busy busy. I feel like I got back on track this past week with exercise though! This has helped me manage anxiety in a major way.

So here are the stats from last week:

3.28.17a

Too many burritos…I’m working on bringing this calorie consumption back down.

3.28.17b

I am shocked that I am in the lower range of the 150’s!! I would have never imagined. My goal weight is 136 lbs. I am so close. I have noticed since losing this extra bit of weight and being more active, my tailbone doesn’t hurt as much as it used to. I have been cycling quite a bit this past week and expected my tailbone to hurt but nope…no issues here. So not sure if it’s stretching, walking, or just not sitting for too long of a time. I feel so much more confident at this lower weight than I ever did at my higher weight. I also get places quicker too. It only takes me 10 minutes, sometimes less to walk to my husband’s work from school. Before it would take me over 15 minutes. Lugging around that extra 76 lbs does make a difference.

3.28.17c

Finally! Beat this 340 goal six out of seven times. I kept my 340 goal this week around but I think I am ready to graduate to a higher activity goal. Especially because there have been quite a few days when I have beat my goal around noon time.

3.28.17d

Exercise…Oh how I love it now. I used to hate being active now I get antsy if Ii haven’t done yoga or spent some time outdoors. I am taking advantage of the cycle we have indoors more so. Especially now that it doesn’t hurt my tailbone so much. I have also been opting for shorter yoga sessions. 30 minute sessions can be nice but sometimes my brain just doesn’t even want to go there. 15 minutes is doable however.

3.28.17e

Oh boy…this sugar situation. it has creeped up on me again. This week I was having more mood swings than usual and craving higher calorie foods. Not feeling like cooking healthy. I haven’t really eaten vegetables at all this week…actually. Need to get back up on this horse. I firmly believe that cutting out processed sugars is what has helped me break my 160 lb plateau.

3.28.17f

Fiber went pretty well this week. This is because I have been eating burritos with lots of beans. That is the sole reason that my fiber intake has been within my goal range.

 

 

 

 

 

Hard Week

I did not keep up with my goals that much at all this week. I did so pretty well with my intake which is the sole reason my weight did not balloon too much. I am getting used to eating smaller portions and now that I have kicked the sugar, I do not have wild cravings. I did not realize how negatively sugar impacted me until I stopped eating it as much. Now I am careful because I don’t want to let myself become re-addicted. Donuts, cakes, and danishes have lost all appeal to me because I know how icky the effects of too much processed sugar are.

This week was rough, I was stressed, depressed, frustrated, anxious, angry. A cocktail of emotions. I didn’t exercise as much as I would have liked to. I was on campus more than usual working on a group project. I had a big paper due by Monday that took up a lot of time. I had an interview (and did well) and dealt with negative emotions such as anxiousness straight to excitement (positive) and then fear. This fear was because I wanted to tell my parents about how happy I was feeling but something held me back. I was scared that they would make me feel bad. Well, I was right. Pretty much the scab was ripped off the festering sore which the toxic relationship between me, a sister, my mother, and my stepfather. So I decided to do what was best for me and move towards cutting off contact. This hurts me because I have felt responsible for their feelings for so long. Always convinced that it was my duty to make sure they are happy and comfortable even when it has been at my expense.

I am at a point in my life though where I have realized that I am nobody’s punching bag and I do not need to spend my energy and time on people who kick people down to raise themselves up. I have positive family members, friends, co-workers, professors, people in my life who do care about my well-being and want me to succeed. I just regret that it took me so long to realize that these people have and always have been working against my interest. I love them and wish them all the best but I cannot be there for them anymore. So it has been hard this week to stay on top of things. I still kept myself at a lower weight and today weighed in at my lowest!

All I can do is get back into my routine and do better than I had the day before. Here are the stats for the past week.

 

3.21act

I am still trying to hit 340 consistently.I have noticed my stand goal I have been doing very well so I am more active than usual. I think as we start getting more into spring this  will be an easier goal to manage. Especially since I will be on campus four days out of the week.

3.21cal

Notice how things start to escalate after Wednesday? Yeah, Wednesday is when the blow up with my family occurred. I am also pre-period which always makes me want to eat more. I did fairly well though. As always, goal is to stick between 1300-1600 calories.

3.21exercise

Sadness, all around. I would wake up in the morning and not want to exercise. Telling myself I would in the evening. Evening came around…didn’t want to do it. This week seriously, no excuses. This morning, first thing I did yoga and Pilates and plan on getting some type of cardio in before the end of the day. Exercise is good for the body and for my anxiety. I am going to use my spring break to help me get back into the habit of exercising everyday.

3.21weight

Two days within Normal BMI range. I am pleased that my weight has not gone up drastically because of stress and lack of activity. I actually weighed in at my lowest this morning, 154.1 lbs. It’s nice to hear my Wii shout “Normal!” and watch my little Mii jump up and down clapping. Especially since for my entire first year of weight loss I heard it exclaim, “Woah! That’s obese!” It was cute and made me laugh but I also knew that being obese was not healthy for me. I am so proud of myself for taking control of my health.

fiber3.21   Fiber and sugar…they are what they are. I went up in sugar because I was eating a granola bar and ice cream sandwich and realized that was 14 g by itself. Then I have been making a fried egg sandwich for myself in the morning which adds another 6 g and well, you all get the picture. Going to be better with fiber and sugar this coming up week.

sugar3.21Five out of 7 days doing a good job. Not too shabby!

 

 

Until next time folks!

-Whitters

NORMAL BMI!!

I have finally weighed in at a normal BMI!!! I was so excited to hear this. Especially during a very rough week with school and anxiety. I had accidentally ordered my usual at Starbucks and had this terrible sugar/caffeine rush which caused me to feel on edge for four or five days straight. This was also combined with working on a group project for a class, having to get in touch with a professor because I lost track of time and missed a due date for an assignment, and getting an e-mail about scheduling an interview for a volunteer opportunity. On top of all of this, Paul and I are looking at moving into a new apartment in the next few months or so, changes at work (getting a raise (YAY) moving towards a sales culture over a customer service culture (BOO)), my mother-in-law coming to visit, and my mom getting in contact about making plans to visit in the summer.

So much. So much good, some bad. My heart feels like it has been nesting in my throat. My interview is tomorrow and I am thinking too much about it. I have slacked on exercise this week. Not the best decision to make when I am terribly stressed and exercise is a relief for that. It happened though. I have been so busy and not prioritizing it like I should. A goal for this upcoming week is to get back into the habit of yoga in the morning.

So here are last week’s stats.

c3.14.17

Goal is to stay between 1300-1600 calories. This week was pretty good. I did eat quite a lot on Thursday. I sorta, kinda, maybe might have eaten my emotions a little that day. I ended up getting a veggie mushroom burger with all the fixings, a sauce cup of macaroni salad, and shared half of Paul’s fries that day for lunch. I don’t know how many calories it was because they did not list the nutrition information at the restaurant but we estimated around 750 calories or so. It is possible that this meal was more than that though cause that burger was HUGE.

a3.14.17

My activity has been all over the place lately. My goal is still 340 calories. Until I have managed to meet that amount of activity consistently, there it will stay. This should get easier though with the arrival of spring.

e3.14.17

Like I mentioned at the beginning of this post, my exercise was down this week. I have been feeling so unmotivated. So stuck. This week though I am going back to exercising in the morning.

w3.14.17

That 155.2 is my normal BMI weight. I think it was 24.9. So, right on the cusp BUT IT COUNTS! Our burrito/churro days are getting moved up sooner than usual. I think we had moved it to Sunday instead of Monday last week and this week it was Thursday. I love me my Muchas Gracias vegan burrito though! Now that we’ve gone grocery shopping I should have enough food to eat balanced meals again unlike these past three days when I have been eating rice, soy sauce, and refried beans.

As you can see my Starbucks binge was actually on Tuesday. I did NOT start this past week off right. The massive intake of sugar and caffeine derailed my sense of calm I have developed since getting a handle on my sugar habit. I felt so sick and moody afterwards. My fiber goals were not reached on a couple of days this past week as well. Oh well, when mistakes are made the best thing to do is not give up. That’s what I kept thinking of and even though I made some mistakes this past week, I did do better and plan on doing better this week.

 

So Close to Normal BMI

This week has gone a lot better than last week. I am finally getting over my sugar addiction. My moods have started to feel more steady and now that I know how sugar has been affecting me I am feeling less and less interested in eating overly sugary products. I do not have much to say this week other than I am feeling so much better. I have had more difficulty getting my active calorie goal in even though my exercise has been upped. The thing is that I am very active on days I am not inside the house and when I do have days home, It’s a bit more challenging. I have also been working hard on all my school work now that we are coming down to only two weeks left in the quarter.

I am still more active then I have ever been though and have done yoga for the past three weeks every single day! Exercising is like weight loss. Better to start off slow and steady and build up endurance and strength than to just rush forward and hurt myself doing too much.

Another accomplishment for this week is that I hit my lowest weight ever. I am very excited about this and so close to being under the overweight category for BMI. I feel confident that in the next two weeks I will be officially in the normal BMI category.

So here are my stats for this week and my goals.

act 4

This week I am sticking to an active calorie goal of 340. Thursday, Friday, and Saturdays are the days I stay on campus or am at work for eight hours straight. Fairly active. The majority of the other days I was able to do vigorous enough exercises to meet this goal (just barely) and of course Sunday I decided to to bother about it. I just did my planned exercises for that day and focused on an important research paper that was due a few days from then. I do not feel discouraged though. I am going to continue my exercises as planned and try to get in at least a ten minute walk everyday to help. I know I will get to a place where this amount of activity will be normal for me.

calorie4

Since getting my sugar addiction under control it has been less of a struggle to keep within my calorie range. I have also been feeling more satisfied with my food than usual. As always my goal is to stick within the 1300-1600 calorie range.

pie 4

I am killing it in the exercise department. As I said before I have done yoga for three weeks straight at this point. My goals are similar to last week’s. Yoga everyday, some sort of cardio everyday, and continue on my sleek arms challenge.

weight 4

Ah! There is is. Sunday morning 155.9. My baseline for weight is now lower overall than the past two weeks. Of course there is a shot up from Sunday to Monday. That’s because we decided we couldn’t wait for burritos on Monday and got them Sunday evening instead. Anyways, got to go. Busy day ahead of me.

 

-Whitters

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