Follow up to fasting

  The 21 day fast crept by like a slug across a bridge.  Not having candy wasn’t really that hard for me. Coke on the other hand was a constant battle!  I woke up every morning wanting to crack open that Mexican Coke. When I was tired or just needed to a pick me up, I wanted a Coke.  I realize that I also use Coke to replace a meal. So, what now?    As a habit I am trying to break or at least decrease, I am going to start there.  I will start with one Coke per morning with the goal of 2 per month or special occasions.  I don’t want to tell myself NO I can’t have it, but I also don’t want it to be a daily habit. Over the next month I will be working on this goal.    Candy, not as big of a deal.  I will bring a snack pack to work or something to eat.  I will also find substitutes. Since it’s summer, I will hit up the farmers markets once a week for cherries, strawberries and peaches.  If I have the fruit cut and ready, I will eat them.     UPDATED PLAN     1. Meal plan on Tuesdays (allowing for some meals that just need warming up)    2. Only one Coke each morning for a week    3. Continue to incorporate tea and water in daily.  Get all 64oz in each day.    4. Track all FOOD and water!    5. Attend weekly farmers markets with a list    6. Plan for snacks    I think this plan with help me bridge the gap between where I am and where I am going.  I will journal what I am feeling each evening.       Note, there is no exercise because I had a procedure on my leg that doesn’t allow me to swim or work up a sweat for 2 weeks.  I will get up and walk as much as I can though. Monitoring my steps daily and including the information in my daily journal.     Where are you in your health journey?  What tips or tricks do you use to stay motivated?        

The 21 day fast crept by like a slug across a bridge.  Not having candy wasn’t really that hard for me. Coke on the other hand was a constant battle!  I woke up every morning wanting to crack open that Mexican Coke. When I was tired or just needed to a pick me up, I wanted a Coke.  I realize that I also use Coke to replace a meal. So, what now?

As a habit I am trying to break or at least decrease, I am going to start there.  I will start with one Coke per morning with the goal of 2 per month or special occasions.  I don’t want to tell myself NO I can’t have it, but I also don’t want it to be a daily habit. Over the next month I will be working on this goal.

Candy, not as big of a deal.  I will bring a snack pack to work or something to eat.  I will also find substitutes. Since it’s summer, I will hit up the farmers markets once a week for cherries, strawberries and peaches.  If I have the fruit cut and ready, I will eat them.

UPDATED PLAN

1. Meal plan on Tuesdays (allowing for some meals that just need warming up)

2. Only one Coke each morning for a week

3. Continue to incorporate tea and water in daily.  Get all 64oz in each day.

4. Track all FOOD and water!

5. Attend weekly farmers markets with a list

6. Plan for snacks

I think this plan with help me bridge the gap between where I am and where I am going.  I will journal what I am feeling each evening.   

Note, there is no exercise because I had a procedure on my leg that doesn’t allow me to swim or work up a sweat for 2 weeks.  I will get up and walk as much as I can though. Monitoring my steps daily and including the information in my daily journal.

Where are you in your health journey?  What tips or tricks do you use to stay motivated?   

 

Day Three

  Day 3    February 10    Breakfast: 2 eggs with 2oz ham, handful of fresh spinach, 1 Tbsp of shredded mexican cheese, raisin bread with 1 tsp of butter, a Mexican coke    Lunch: leftover chicken and veggie stir fry with 1 tsp of sweet chili sauce    Dinner: one slice of cheese pizza with green bell peppers and carrots    Snacks: air popped popcorn, one Izzy grapefruit beverage, coke zero (12oz)    Water: 68oz    Sleep (Feb 9-10) 8 hours    I don’t mind eating leftovers so you can see that I am repeating meals so they are not wasted. But I am done with the stir fry finally.  I am looking at an 10 hour work day today so I am bulking up breakfast and then bringing a sandwich to work with some fruits and veggies.  I really like the snack packs with cheese, pretzels, carrots and grapes.      Workout: 23 mins pilates (blogilates day 2), steps 13,244 flights of stairs: 56     Total calories burned: 675    Feeling: stressed emotionally but positive    Have a blessed day!       

Day 3

February 10

Breakfast: 2 eggs with 2oz ham, handful of fresh spinach, 1 Tbsp of shredded mexican cheese, raisin bread with 1 tsp of butter, a Mexican coke

Lunch: leftover chicken and veggie stir fry with 1 tsp of sweet chili sauce

Dinner: one slice of cheese pizza with green bell peppers and carrots

Snacks: air popped popcorn, one Izzy grapefruit beverage, coke zero (12oz)

Water: 68oz

Sleep (Feb 9-10) 8 hours

I don’t mind eating leftovers so you can see that I am repeating meals so they are not wasted. But I am done with the stir fry finally.  I am looking at an 10 hour work day today so I am bulking up breakfast and then bringing a sandwich to work with some fruits and veggies.  I really like the snack packs with cheese, pretzels, carrots and grapes.  

Workout: 23 mins pilates (blogilates day 2), steps 13,244 flights of stairs: 56

Total calories burned: 675

Feeling: stressed emotionally but positive

Have a blessed day!

 

 

Day Two

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Day Two

Yesterday I started my first official workout with the blogilates day one on the beginner’s calendar.  I exercise before I eat.  According to this study, you burn more fat when you don’t eat first.  https://www.ncbi.nlm.nih.gov/pubmed/20837645  I have seen this work for me in the past so I will continue this routine now.  

Just a note, on this blog, I will not be doing fasting, or juicing or any other fad diet.  In fact, I won’t be doing what is now popular, to remove sugar, gluten, alcohol, and dairy out of your diet for the first month then slowly add them back in.  I have found this just to be harmful to me.  Removing these foods will make your stomach and body really upset when you reintroduce them back into your diet.  Just like red meat, if you don’t eat it for awhile, it will upset your stomach when you start consuming it again.  This blog is about healthy lifestyle changes and eating “real” food.  Not a lot of processed food.  However,  I do have an addiction to coke that you will see that I allow myself one daily and a coke zero daily.  That’s just my thing and I am not ready to give it up right now.  

Yesterday’s meals:

Breakfast: 2 organic free range eggs with 2oz of ham steak (cubed) and 1 Tbsp of lite mexican shredded cheese.  I used spray oil to coat the pan before cooking.  One piece of raisin toast with 1 tsp of butter (yes, real butter).  One Mexican Coke.

Lunch: large portion of stir fry veggie with chicken tenders in Trader Joe's sweet chili sauce (see picture) sauteed in sesame oil (1tsp) for 3 minutes.  

Snacks: air popped popcorn, apples, pear, and orange

Dinner: 2 slices of raisin toast with 2 tsp of butter, coke zero with lemon(dinner was on the road on my way to work so I need to plan for these meals better in the future)

Water: 60oz

I feel good this morning.  Already did my workout and I am about to make breakfast.  I do have a fear about next week being a little difficult since I will be traveling to visit my mom.  I do tend to eat out a lot while visiting (good food and less expensive from the San Francisco area) and exercise less.  But I think I will just preplan what to order in restaurants and walk more.  Maybe try and get a quick workout in before I go to the airport.  

I hope this helps you rediscover what your weight loss journey looks like.  I hope you find that your life doesn’t have to be all carrots and celery.  Be blessed.

RESTART

  Sometimes in life, you just fall off.  My weight loss journey is now restarting.  I will be posting a little every day to show what happened the day before.  I weighed in yesterday at 205lbs.  My goal weight is 157 lbs.  I got discouraged with the business not taking off.  My regular job has been very stressful for me.  Excuses, excuses.  No more excuses.    Yesterday I ate:    2 Flour taco (ground beef, refried beans, cheese), a Mexican Coke, apples, ¼ cup of trail mix, 1 cup of simply balanced organic sea salt popcorn, coke zero, water and more apples.    Steps: 18,442 Flights of Stairs: 82 and 988 calories burned  (according to my apple watch3)    Looking back on this day I didn’t have enough fruits and vegetables.  Today I will adjust this to a lunch and dinner of chicken tender with stirfry vegetables.  Also, I started my strength training with blogilates beginners calendar ( https://www.blogilates.com/new-beginners-calendar-2-0-for-2015/ ).      Use each day as a new day!  A new beginning.  On the days that I have a crazy schedule, I will add a relaxing yoga video ( https://www.youtube.com/watch?v=4C-gxOE0j7s&t=17s  or  https://www.youtube.com/watch?v=LI9upn4t9n8  ).  Sunday will be crazy (off work at 2:30am and back at 12:30pm) so I won’t be able to do a regular routine and I will be tired!      Do you need some help in getting your life restarted?   Follow me and let’s do it together!  Be blessed.      

Sometimes in life, you just fall off.  My weight loss journey is now restarting.  I will be posting a little every day to show what happened the day before.  I weighed in yesterday at 205lbs.  My goal weight is 157 lbs.  I got discouraged with the business not taking off.  My regular job has been very stressful for me.  Excuses, excuses.  No more excuses.

Yesterday I ate:

2 Flour taco (ground beef, refried beans, cheese), a Mexican Coke, apples, ¼ cup of trail mix, 1 cup of simply balanced organic sea salt popcorn, coke zero, water and more apples.

Steps: 18,442 Flights of Stairs: 82 and 988 calories burned  (according to my apple watch3)

Looking back on this day I didn’t have enough fruits and vegetables.  Today I will adjust this to a lunch and dinner of chicken tender with stirfry vegetables.  Also, I started my strength training with blogilates beginners calendar (https://www.blogilates.com/new-beginners-calendar-2-0-for-2015/).  

Use each day as a new day!  A new beginning.  On the days that I have a crazy schedule, I will add a relaxing yoga video (https://www.youtube.com/watch?v=4C-gxOE0j7s&t=17s or https://www.youtube.com/watch?v=LI9upn4t9n8 ).  Sunday will be crazy (off work at 2:30am and back at 12:30pm) so I won’t be able to do a regular routine and I will be tired!  

Do you need some help in getting your life restarted?   Follow me and let’s do it together!  Be blessed.  

 

Travel and our wellness

HOW DOES YOUR VACATION AFFECT YOUR WELLNESS?

 With summer upon us, what are your travel plans? Overseas?  Or a local staycation?  Research shows that we should take advantage of our vacation time for a happier life.  Particularly overseas travel.  And travel in sunny places.  Although I don’t believe they didn’t account for the beauty of the snow covered mountains and people who love winter sports.  I believe taking our wellness seriously, both mind and body is important.  So with that in mind, here are my tips: 

BUDGET FRIENDLY

I can’t afford it.  This is an excuse we give ourselves about almost everything that is good for us.  You don’t have to travel far for a wonderful vacation, just the desire.  Find what you love and do it.  Do you love music?  Find your favorite group or artist and visit a concert away from your home.  Maybe just a 3 or 4 hour drive from your home.  Rent a room on airbnb and meet some new people.    

  • Find a location that you can drive to

  • Stay in a room in an airbnb instead of an entire home

  • Go during off seasons when things are cheaper

  • Treat yourself to one or two meals out in the new city, instead of every meal.  

  • Explore your surroundings!  Go to historical places, the library, free outdoor concerts or rodeos.  Parks and the beach are FREE!

  • Use some of the time to mediate or read a book.  Quiet time away from the hustle and bustle.  

    I am going to continue to speak on travel and wellness for the next couple of weeks.  What are are your tips? How does travel improve your wellness?

  • I hope this encourages you to begin your adventures now.  Be good to yourself!