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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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.

 

Steps to Maintaining. So Simple. So Hard.

This PPT webinar talk about how values lead to thought patterns which lead to actions and actions lead to outcomes inspired me to figure out why I’ve been struggling for the months since I hit goal (149 pounds in July 2012) to not gain back  the weight on and off over the past 35 months.

I’m up 10% to 155.3 or 63 pounds lost, 6.3 gained.  I did get all the way down to 143 for a minute, but 147 to 149 is where I want to maintain.

So I spent a few minutes this morning analyzing what I do to keep if off and trying to figure out where my weakness is.

This statement is a “duh” obvious one, but is the fact of the matter:

Keeping weight off is a combination of eating healthy, exercise and enough sleep.

Each element is hard in it’s own way with internal struggles and external struggles. But just setting up some plain old habits and routines for keeping the actions and doing the actions without interruption will keep the end result.

1) Eating Healthy Actions:

  • meal planning
  • shopping
  • meal preparation
  • prep snacks, lunches and pre dinners
  • doing dishes
  • putting away

Positives:
Feeling good, not feeling cravings. Not making a decision each time I eat.

Hard Part about Eating Healthy

  • going out with friends
  • attending a party/BBQ
  • restaurants
  • treats
  • 3 oclock duldrooms/bored at work

2) Doing Exercise Actions:

  • getting up earlier
  • putting on exercise clothes
  • go to gym
  • take a shower

Positives

My friends at gym. Endorphin hormones on the drive home. I actually really like to exercise.  Bike riding with friends is awesome. Hiking is good. Walking the dogs is good (except for the dog hair in my car.)

Hard Part about Exercising

  • Injuries have limited my habits (do my hip exercises every morning right away!)
  • Embarrassed that I can’t do what I used to do
  • Easier to hide at home

3) Getting Enough Sleep Actions:

  • Limit caffeine
  • Go to bed before 10
  • Evening routine
  • Melatonin

Positives: When I get enough sleep, everything in life is easier and happier. Definitely affects my mood.

Hard Part about Getting Enough Sleep

  • Watching TV at night
  • Not going to bed, but falling asleep on the couch
  • Netflixs
  • The “doing one more thing” syndrome
  • Waking up in the middle of the night 3 am ish and not being able to fall asleep again
  • Naps (are they good or bad?… they feel to good to be bad!)

Next post should be, what I’m going to do about the hard parts to make them easier, right? Anyone have any good suggestions for me?