End of 2018 Thoughts

Healthy Diet Motivation is starting into the 9th year and I am a bit amazed by myself keeping the weight off. At my last doctor visit she said “you weight exactly what you weighed last visit!” (And that was 20 pounds less than a doctor visit when I got the ‘you better buy a treadmill’ lecture – different doctor!)

From my very first post:

“Today I’m going to focus on my healthy diet motivation which is filling up plastic bags with cans of food and then standing on the scale with all of them to look at what I used to weigh and how heavy that is.”

Current Weight – 162 at end of Dec 2018- Range throughout the year was 155 to 165.

Eating Patterns – pretty much 90% eggs for breakfast, 70% with spinach/mushrooms. Have abandoned the tumerick. Have been doing some intermitten fasting, but only by 2 hours or so after first twinge of eating thoughts. Tried to finish eating by 7:30 each night (about 85%.) and not eating first thing maybe 50% to between 10am to noon. Got fasting glucose from 91 to 89. Lunch focus on veggies. Dinner – ate early. about 95% meals at home which was much easier to focus. Drinking – less than 3 drinks a month. Light beer and white wine.

Running – CLE half, Twinsburg duo (2-10-2) and Akron half. Lots of right ankle trouble in September, but rest of races were good. Have stayed off the running from Oct/Nov/Dec. Focused on strengthening ankle. Also did Raccoon Run and Firecracker 5Ks. Too hot during August bike ride.

Workouts – Yoga. Yoga. Yoga. Mostly meditative and restorative. Good for my pulse and central nervous system. Some planks. Some balance (esp on right foot) some weights. Maybe 5 spinning classes this fall for cardio.

Improvements – Mentally stronger. Working on resilience. better sleep. Focus on recovery over workouts. Heart rate consistently down around 53 – 54 resting rate again, even with taking my parents to all those doc visits.

What I wished I did differently – More ankle stability and calf rolling.
Do not react when I see a snake. (Twice in my life I’ve ruined 6 months of therapy by freaking out over a little garden snake.) Lose 10 pounds before August hot bike ride so I’m riding at a 155 or less weight range.

What I will do next year –
Working on getting my a1c down below 5.6 and fasting glucose from 89 to lower. Too borderline for me. More yoga and mediation.

Eat the plan my doc gave me. Focus on reducing sugar and carbs with the metabolic eating plan my doc gave me. Up healthy fats, lots and lots of vegetables, healthy meats. (avoid processed lunch meats, cured meats.) Make more slow cooked meats and broths.

More walking. Get back to a 13 minute mile for the half. Already signed up for Cleveland. Serious training starts in 3 weeks.

Bike more miles in 2019 – how about 2019 miles??? LOVE IT. More 10 mile rides each day out of my driveway.

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Second Quarter 2017 Goals

First quarter 2017 was a big success. I participated in my gym’s challenge and nailed it.  Even lost 4 pounds in the process, even though that wasn’t the point of the challenge.  It was going to the gym EVERY DAY for 66 DAYS.  I made 62 of the days.

Met lots of new people. Even joined a Facebook running group and have been running 2 times with them. Did lots of new classes. Hit my fitbit step, stair, calorie burn and active minute goals like no tomorrow!

Now for 2nd quarter 2017 goals:  Nutrition challenge!  I’m going to nail this one too. My eyes are on the 147 mark so I can be 25 on the BMI scale.  162.2 when I weighed in last Thursday on my 60th birthday.  This morning: 159.2.  Whoot! In a week.

Not an April Fools Day joke!

I was actually surprised how strong and fit I look. It is still in my head that I am heavy and out of shape.  When I look at this photo I am reminded how hard I have worked over the past 10 years to lose it and keep it off.

What did I do differently this past week? Not much, except to actually log everything I ate in MyFitnessPal.  So weird how it actually makes you lose weight when you log it.  Only thing I think I did differently so far was not eat a bunch of peanut butter with my granny smith apple at 3 pm each day.  And drank more water for sure. Crazy!!

Some of my strategy:  Each morning I follow a few key individuals who have set what I consider Big Hairy Audacious Goals (by getting and staying fit) and they help me to stay focused: David Garcia – an LA TV producer who runs up skyscrapers for fun, Sean Anderson – a radio personality in Oklahoma who focuses on taking care of himself (what a concept!), and  Lori Kimble a graphic designer in New York state turned soap business owner. All of them have lost significant amounts of weight and kept it off for years.  My 70 pound loss (with 50-60 pounds of it staying off since 2012) seems insignificant compared to them, but I am inspired by their strategies.

And that’s the who point of this blog is to keep my healthy diet motivation. I can’t give up, gotta keep working it.

Love listening to Sean’s podcast! It’s awesome.

I’ve been following Jason Fitzgerald’s strength running too and making a chart for staying injury free so I do my therapy moves first thing: right glute, right calf and left shoulder. Of course I work both sides, but I’m trying to not re injure myself.

My other 2nd quarter 2017 challenge: The Ultimate Fitness challenge as a partner for my running buddy. Lots to work on there. More later about this in another post.

Also. Made the commitment to run the half marathon for the Akron marathon! Whew. I’m running a 13:30 minute mile right now due to the weight I gained (5-10 pounds in the last 2 years) and want to get back down to keep my joints from hurting. And maybe I can get back to my 12:30 pace too!

Big year this 6.0!

 

 

Status update: Exercise, Weight, Food and Sleep

Summer is almost here and it’s time to evaluate my status.

Why is logging exercise so much easier than logging food?

Exercise
I only went spinning once (May 4) in the last 6 weeks, but lately I’ve been back in the biking groove and have logged 99 miles in the last 2 weeks:
May 31 – 23 miles
June 2 – 5 miles
June 3 – 20 miles
June 5 – 6 miles
June 6 – 24.1 miles
June 9 – 20.5 miles

I’m training right now for the MS150 mile bike ride the beginning of August, so I’m biking a lot. My plan is to just keep running a little in order to keep that part going so I’m ready for training  for the Akron Relay as soon as I’m done with the MS ride.

My running/jogging/walking  in May:

  • May 2 – 2 miles
  • May 5 – 3.5
  • May 8- 2
  • May 9 – 2
  • May 13 -2
  • May 15 -2
  • May 19 – 2
  • May 21 – 4
  • May 22 – 3
  • May 27 – 1.4
  • Total for May 23.5

The 23.5 miles is not bad, for just maintaining a few miles. Most of the miles are super slow with the dogs. At around a 14 minute pace. More of a jog than a run! For June, I am going to go for another 25 miles total. Maybe a bit more than that. And hopefully at a 13 minute pace or a bit more.  Maybe run and THEN walk the dogs. Somehow I think I can run with the dogs, but they interfer with my shoulders and my left one has been hurting lately. That’s probably why! I fell skiing in Jan 2015 and it healed after about 2 months, but the past month it’s hurt. I bet that is why!

June (so far)

  • June 7 – 2.4 miles slow but with no dogs to blame my slowness on!

I’m not focusing on running right now because I’ll hit that hard in August. But I think I should probably plan on running 3 or so miles each time so that it won’t be a big adjustment when i start running 4 miles in August and then 6 a few times in September. I just want to maintain that I can run, not build the miles or the speed right now. If I get around 30 to 35 miles running in June, I’ll be very happy.

Weight
Meanwhile I have been hovering at the 159 and 160 lbs – back and forth on the scale. Not where I want to be, but it is better than it had been. Too much of this year has been well above 160. Especially when a year and a half ago I was hovering 149 and 150… That was before I got hurt and took 2 months off from the HIIT intense boot camp type workouts I was doing 3 days a week.

June 2015 to June 2016

I downloaded a new app on my phone that is a weight averaging app. If I had to eyeball the past year, I’d say my weight was more in the 158 average… but if I look at just March thru June, it’s definitely OVER 160. It’s weird how it creeps up so easy. I did really well weighing in almost every day.

What else is weird is that two of the 3 times in 2016 I got down to 156 were both from vacations! (Jan 12-19 and March 5-12.) I find it so much easier to keep the weight off when I’m not sitting at a desk! Not so much even the activity, but when I do stand up from the desk, I find I go to the kitchen! Perfect transition into food:

Food
I have been trying to do whole30 – at least not eating anything that came out of a package for the past 2 weeks (actually 16 days, but who is counting!) Been working on this the past 2-3 weeks and when I look at the chart, I think it is actually working.

I really like this pinto bean recipe that I have with tomatoes, celery, carrots, avocados. The dressing is lemon, olive oil and cider vinegar… so it’s good. The only ww point things are pinto beans and avocados. It is good for maintaining if I don’t eat too much of it.

Lots of egg white omlets with spinach and mushrooms with a whole egg dropped into the middle of the egg whites. No bread. Granny smith apples with Almond butter. Yum. best. snack. ever. When I go out to eat: salad with chicken, ranch on the side. I have had one beer and one glass of wine in the last 3 weeks. Tried to do a taco recipe but too much sodium or something. Mexican doesn’t work for me. Chicken in the crock pot. With veggies. Awesome. Roasted veggies. Always good. Mozzarella cheese – snuck it in there, probably should have skipped it.  Tuna over chopped veggies – A winner. Tuna over quinoa – Okay.

As far as tracking food. Boo. Really bad. Like D- or F.

Why do I find it so hard to track beyond lunch? Breakfast. Easy. Lunch and snack? a struggle but I write it down. But after 3 pm you’d think I never heard of the concept of tracking. Mental block.

Water
Not very good. I’m trying to not buy the favored waters because of the whole 30 and artificial flavoring. Plus the ones I like are 75 cents each. For water! And I like to drink 2 a day. What a bad thing with the plastic recycling too. SO I have stopped buying them and stopped drinking water like I should. Tap water doesn’t do it for me. And putting fruit in the tap water in the fridge? Well the last pitcher sat there for more than a month and the fruit got really really water logged. Not the right answer for me. Maybe I’ll just buy the artificial water this week and see how things go.

Sleep
Mediocre. Go to bed early enough, but still getting up way to early. Probably on 5 good hours and 2 or 3 toss and turn hours.

Maybe I’ll try going to be a little later to see if I sleep more soundly. It’s just my very best sleep is the first 5 hours.

Goals for this month:

  • Track all 5 elements: I’m great at tracking exercise and weight.
  • Exercise: Keep up the lots of miles on biking 2 or 3 times a week. Maintain with a run once or twice a week, short and slow miles.
  • Weight – drop a few pounds (2 would be great!) Today’s weight: 160.6
  • Water – drink it! come on, that’s the easiest goal to make the one you really slipped up this past month!
  • Food -Keep going on Whole30 but TRACK the food. Not just breakfast and lunch, but water and dinner.
  • Sleep – keep working on it. Less screens. Less caffeine. More meditation. More relaxation.

 

On Track during Thanksgiving

Wow, made it thru the biggest eating holiday of the year… even with stressful family situations that totally get me to emotionally eat.

Here’s the strategies that worked:
Food:
1) Tiny portions of protein, veggies and only my very most favorite carbs.
2) tiny seconds of protein and veggies
3) Half a portion of dessert
4) two bottles of flavored water

Non Food:
5) HIIT workout in morning – (155 rate up to 170 ish for an hour, dropping to 130 during the 3 water breaks)
6) Chew gum
7) Made it about the people – talked to each of my sisters individually
8) Took a walk when things got tense
9) Didn’t eat during clean up or prep.

Results for the weigh-in on Friday morning: same as the weigh-in on Wednesday before Thanksgiving.  One month, down six pounds.

Feel really good about how things went. Because I was using all my strategies, I don’t have the anxious, “gotta gotta eat” feeling.

Now on to the next 7 pounds before the end of the year! 35 days! You can do it!

 

 

 

Slower but still on Track

I had a good run on Saturday at the Turkey Trot. My friend even won second place in our age group. (cool trophy!!) I turkey trotted along, pushing myself over the hills up and down to finish the 5 miles with a 12:12 pace just over one hour. I’d love to set one of my 2016 goals to do 5 miles in a sub one hour!! I think it is doable, but weather, course elevation, footing and my weight need to all be more optimal.

I ran most of the race with a guy in front of me wearing a weight jacket and I bet he had about 15 extra pounds. I kept thinking, hey, I have about 10 extra pounds… even 15, myself. I bet my time would rock if I can take off my jacket. (although my weight is more like weight pants since I’m carrying around my hips and thighs.)

Two women in front of me and one behind me were part of the same family (mother, daughter and grandmother… 38, 16 and 62.) There sister was there too. I would run and catch the 38 year old and 16 year old. Then they would run and get ahead of me. This went on for miles!  They finished about a minute ahead of me. During that last big hill as I saw them really pull away from me, the thought crossed my mind, I’m looking up their ages. They’ve got to be at least 10 years younger than me. So true.  20 years and 42 years! The one that was my age (4 years older than me came in at a 14:53 mile,) so I was 2:41 per mile faster. Of course she was probably walking as I was running, so I guess I shouldn’t be smug about it.  I’ll get faster as a I lose the weight.

I’m promising myself that!!

Eating was more of a challenge over the weekend with 4 other events (pizza meeting, out to dinner at a burger joint… then a fundraiser and bonfire) during the weekend.

How I coped:
1 – pizza meeting. One slice of cheese veggie only. (got a stomach ache anyway from the fat when I’ve been so good at eating cleaner.) Wished I had skipped it due to stomach ache. Not worth the calories and it was papa johns (My old favorite) Now is a definite skip.
2- burger place. ordered a broiled chicken salad with dressing on the side. Did indulge in 1/2 an order of sweet potato fries. Not too bad because fell within my food calories.
3- fundraiser. chewed gum during most of the fund raiser – but did indulge in a stromboli like pepperoni roll and 2 chocolate dipped pretzel rods. Most indulgent. Sitting during a 3 hour auction. Tough to resist for 3 hours.
4- Bonfire. Chewed gum at the buffet until almost everyone had eaten or started seconds. Took a bowl of chili but only 1/2. Then filled it with salad-y things after I ate the chili. Never got a plate. Also drank flavored water with a splash of red wine. Most successful strategy.

Still working on the kettlebell  challenge. Down 5 of the 15.  Saturday dinner party will be my next hurdle.  Same as 2 years ago on a Feb and was the beginning of a long tall climb.  Gotta work hard on the strategies for Saturday.

15 by 15

It’s official. I can’t pretend any more.

I’ve gained. And I have to (strike that) need to/want to go back on the Losing mode

15 by 12 15

I want to lose 15 pounds by Dec 15.

Today is Oct 25, So that’s 7 1/2 weeks. 2 pounds a week. Which is the WeightWatcher high realistic weekly goal. Tracking it here!

I was never able to do that when I was on WeightWatchers… but then again, I was on it for 5 years going to meetings faithfully and paying my $40 per month religiously. 60 x 40 wow 2400 bucks. I’m going to invest that in massages this time!

But I’ve decided I’m going to use the tools that I’ve gained (gathered!):
– Summer Sizzle and 28 day challenge
– tracking apps My Fitness Pal and map my run/strava
my secret tips that aren’t so secret!
– visualizing my progress
– working out and training for 2 (maybe 3) upcoming races
reviewing and reciting all the stuff my ww leader said to us

PLAN – each week. each day. exercise. food. rewards. strategies to not fall off @potlucks or @parties.
DO IT – Set out my clothes. Set the alarm. Get up and go. Show up and let the instructor do the rest.
TRACK – food, exercise, progress. If I track food in and calories expended, I’ll wake up and wonder how good the scale is looking today.

Already set up my booklet with a page a day.
First week in there with 2 pounds goal by Nov 1. I’m actually hoping to bank a little more than that because I know it’s easier at the beginning and harder the closer you get to the goal. Plus I’m running a halloween 5k on Saturday and i’d love to be carrying around less than my extra Red Kettlebell.

Plateau Breaker

I’ve been fighting a 5 pound plateau every since winter when I hurt my piriformus. Even thought I’ve been riding and running, I haven’t dropped those 5 winter pounds I gained when I stopped working out and just stretched.

So this is a quick summary from My Fitness Pal post on how to break a plateau:

  • Foods high in fiber are nutrient-dense and often lower in calories and higher in volume than other foods. Examples include apples, raspberries, blackberries, pears, beans, lentils, split peas, artichokes, broccoli, Brussels sprouts, cabbage, avocados, nuts, seeds and 100% whole grains.
  • No package foods… if it comes in a bag or a box, don’t eat it, switch to a “whole” food. Or at least no more than  5 or fewer ingredients.
  • Power up protein: Cottage cheese, Greek yogurt, hard-boiled eggs, tuna and chicken salad (no mayo) are great go-to high-quality protein sources of fuel.
  • More water.
  • Fewer (or none) empty calories.