Holiday Message

I know I've been slacking on my blog, so I thought I would write one before Christmas.  This one has a simple message...take care of yourself this next week or so; the climax of the Holiday season.

To be healthy we must first and foremost focus inwardly.  If what's on the inside isn't working well, then it'll be more difficult to change the outside.  This time of year usually entails sleep deprivation, overindulging in sugary goodness, stressful shopping adventures, and my favorite, work pot lucks!

The important thing to remember, especially at this time of year, is that a few indulgences isn't the end of the world.  At Christmas time there is a plethora of desserts and sweet snacks.  The key is to pick a few you wait all year to have and only have those.  Stop there.  Yes that chocolate cake looks delicious, but you'll probably have it again at someone's birthday.  Eat that gingerbread man you've been waiting all year to eat.  (Of course this is just an example, if you've been waiting all year for Grandma's chocolate cake, go for it!)

This first step is key to the rest of those holiday traps.  Sleep deprivation can be helped with less sugar in your body.  I know a large portion of insomnia is the endless list going through your mind, but the other part is all the sugar you've recently ingested.  Cutting back and picking one or two goodies keeps your blood sugar lower and more manageable for your body.  With lower blood sugar and a better night's sleep, you're less likely to overindulge in sugary snacks (less sleep = more sugar cravings or diminished will power, you want to eat the thing that's the easiest to get...aka the drive thru) and will be better able to manage stressful situations.

Ah the stress situation.  Lets take a moment to look at how harmful this is to our bodies.  You're roaming the parking lot at the mall and finally find a parking spot...2 miles away.  Instead of grumbling, I like to see it as my workout for the day (I know its a stretch, but the optimism may help your mood once you actually get inside the mall).  Then you get inside the mall.  There are little kids running loose from parents, the guy in front of you who can't seem to walk a straight line, and the woman behind you with a cell phone attached and at your heels because you're walking 'to slow.'  Basically you want to scream "Wrangle your kids," "Move over or speed up," and "Bitch, get off your phone and get off my back."  But in spirit of the holidays and our good manners, we simply keep it to ourselves to let it build up inside and cause 'Holiday stress."

This stress situation is harmful to our bodies.  I'm sure you've read somewhere about stress raising hormone levels that cause you to overeat and lose energy more quickly.  The holiday season makes it no easier to relieve stress and it seems to just keep piling on.  My suggestion...take deep breaths and count to 10.  I know cliche right?  Sometimes counting to 10 will clear your mind and allow you to focus on your shopping rather than the rude shoppers around you.  I also like the trick my friend in the blood bank uses...she gives her self a time limit to dwell on things.  If it's something small and insignificant in the bigger picture (for example that person that totally cut you off in the parking lot), she gives herself a one hour time limit, then thinks about it no more.  If its something bigger (you made a mistake at work) she gives herself 24 hours to dwell on it and then forgets it.  I find this technique very helpful myself.  After the set time period, I get it out of my mind and force it out if it sneaks back in...very helpful!

I hope this has been helpful.  I know this time of the year is very stressful and leads to everything that can derail a diet or a lifestyle change.  Just remember to live in the moment with family and friends and make the food and stress the secondary or insignificant part of your holiday season!  Merry Christmas!

The Art of Denial

No surprise...this little entry has to do with the holiday season and those fattening, delicious dishes of holiday favorites.  I made it through the first big one...Thanksgiving.  Now to say it was a total success would be a lie.  The Kansas Princess made it back to her state (and by Kansas Princess I mean me, I went back to Kansas) and of course there was mom's home cooking.  How could I pass this up?  There was also the trip to my favorite mexican restaurant that isn't in Tulsa and the trip to Olive Garden.  All in all my perfectly delightful trip home, also had some perfectly delightful food options.

I began thinking why I would completely blow the progress I've made by devouring all this savory food.  I came up with a ground breaking conclusion...the art of denial.

The art of denial.  Basically I figured out that when I eat places or eat food I normally don't get to eat, I feel like if I don't eat what I want I am denying myself.  For example, I usually eat at Carlos O'Kellys (the mexican restaurant in Wichita) maybe once or twice a year when I'm home.  So when I looked at the menu and found the queso I love and the pasta dish I couldn't live without, I ordered them because I felt that it was denying myself these delicious dishes that I hardly ever get to eat.  The same goes for the other places we dined this weekend.  I don't eat out all that often during the work week, so when my parents take me out I feel that if I don't get that dish I love it'll be forever until I go back and am able to order it again.

What I've decided is that its not really denying myself if I search the menu to find healthier options.  Its more of a way to find something even better on the menu.  So now instead of thinking, I should get this because I don't know when I'll be back again, I'll think, what is something I haven't tried that looks healthy.

Now that you have the background of the art of denial and my solution for it...you're probably thinking what about the holidays?  Okay so here's what I've come up with...how about eat what you want on the actual day of the holiday.  On Christmas day, eat one plate that has all your favorites on it.  And leave it at that.  Have one dessert you really want and be done.  Then the next day you can continue back on your new lifestyle change.  This could work, that way you're not denying yourself and you're fully enjoying the holiday.  And as long as you're employing the new menu browsing strategy, one day for the holiday season isn't too bad.

So I've successfully figured out my denial problem and the solution for it.  And what I plan to do on the holiday.  Happy Holidays to everyone!

The Running Game

I've been at this for a couple of months now, 3 to be exact, and I think I'm finally finding my stride.  After passing my test I've lost six pounds and I finally feel like I have time to workout and just be myself.  And to add to this new found exhilaration, a couple of coworkers have convinced me to run in marathons with them.

Okay, so not exactly marathons because those are 26.2 miles.  No I think that the half-marathon (only 13.1 miles) is as far as I can fathom venturing, at least at this point.  So to get involved and run the 5K's or the 15K's or the half-marathons, I really have to start running and working out and getting to the point where I can go running for miles.

This new motivation has been an enormous help to getting me off my lazy butt.  Its another thing that is holding me accountable...besides this blog.  To hear my coworkers talk of the latest run makes me want to be out there experiencing the same thing.  There are some runs that they talk about with excitement and talk about getting teams together for, and honestly, some of those sound absolutely fantastic.  (I mean a mud run...a team of friends running through the mud, that sounds amazing!)

I used to be totally against running.  I dreaded it when it came to sports in high school and college.  Coach said line up or this is your conditioning workout for the day, my legs would gain about 10 lbs each.  I dreaded this at practices.  You know that saying that cross country teams have all over their team shirts..."Our sport is your sports punishment"...totally my frame of mind back in the day.

Now, I do go running for fun.  Maybe because its at my own pace, and maybe because its distance instead of sprinting, but I actually enjoy going outside and running.  Believe it or not its very calming and I feel amazing after I run.  I have this new energy that usually carries me through my day.  It helps curb cravings (I mean after running all that way why eat sugar and put on what I just ran off) and it helps with fatigue.  It no longer feels like "punishment" or something that I have to do to get through practice.

So what does all this babbling boil down to?  I have found a new passion and motivation to get out and exercise.  I read articles and hear friends talking about all the events they enter because of running, and I want to give this a shot.  I want to become a 'runner.'  I'm realistic about this, I'm not going to be a world class, Olympic qualifying runner.  At this point, I'd be happy with getting through a half-marathon.

Bittersweet

First...I have had complete success staying away from McDonalds.  Given its only been one week, but since there is one on the corner of where I turn to go home at the end of the night...I chalk this one up as a complete success thus far!

Okay...on to the blog...

Do you know why diet drinks have fewer calories, or why some yogurt is light while others are not?  Its something to do with the low calorie sweeteners they put into them.  Aspartame, sucralose, and saccharin...all used to sweeten products while keeping the calorie count low.

I thought this was all good and a good way to pick foods that tasted good but with half the calories.  But then I read an article, or rather several articles, that say these sweeteners may actually do the opposite of what they're suppose to.  Instead of sweetening food without hiking up the calories, these articles claim that the sweeteners make you crave sugary foods more often.  So yes you're eating that low calorie yogurt, but in a few hours you'll turn around and want a large piece of chocolate cake.

These articles all conclude in saying sweeteners like Stevia, a natural sweetener, may be better than aspartame or saccharin.  They also conclude that eating any sweetener in moderation is better than engorging yourself in its artificial goodness.  (We all could have guessed that.)

I guess I'm torn between these articles saying that it makes you crave more sweet foods, and the fact that I can eat strawberry shortcake yogurt (and it tastes very similar to an actual strawberry shortcake) without the calories of a strawberry shortcake.  I guess the lesson is to watch what you eat and not over indulge yourself in any type of sugar.  I guess we'll see what the latest and greatest research will tell us about this little debacle.

McDonalds...I say NO!

It's that time of the year again...McDonalds Monopoly.  Their clever little ploy to keep you buying french fries, cheeseburgers, and mcnuggets is once again rearing its ugly head.  Well I say to you McDonalds...NO.

For the past some odd years I've gotten sucked back into that fun little game of collecting and almost winning.  And this year they boast 1 out of every 4 people will be a winner!  Hot Dog!  The problem is that I'm usually that 2nd, 3rd, or 4th person that barely misses winning so I have to go back in a day or two (you know so there is a different shift of people that don't recognize I've been there once already that day) and try to be that 1 person that wins.

Sure its tempting...a big screen tv, money, even a mini van (okay maybe not that).  All you have to do is buy a few food items for what, a couple of bucks here and there...and you could be the proud owner of that mini van.  But what do you really gain...a wide waistline, a big butt...and because of all that grease and fat.

Well not this year McDonalds.  You're not going to suck me in.  Since I've been faltering on my diet, I'm sorry, lifestyle change, I think this is the perfect opportunity to get back on track.  For the length of this promotion, I won't go to McDonalds.  I won't even attempt a mocha frappe because of the cheeseburger temptation.  Yes, I think this will be a good way to get back on track (and save some money!!)  Wish me luck!

Break Over!

Alright kids, so its been almost a month since I last posted.  First of all, I had a really big test to study for that I am proud to say I passed!  And secondly I was working some pretty crazy hours last week and slept through most of my Tuesday...but now we're back on track.  (Hopefully, with everything).


Have you ever read the advice in magazines that suggests keeping a diary of what you eat and how you feel so you can see when it is you eat the most?  What kind of moods make you eat more?  Well, I don't quite keep that detailed of a diary (still using myfitnesspal.com but it doesn't keep track of your mood unless you make a conscious effort to note your mood) but in the last month I did figure out that my eating can be linked to stress.  When I worry I eat.  The physical action of chewing on something makes me de-stressed.  So needless to say I have fallen off the wagon.

But now we're going to get back on the track.  Now that the big test is passed and out of my life, I have more time.  More time to study, more time to cook, more time to clean and organize my apartment and life! So back on the wagon here I come.

P.S.  Yeah a p.s....I didn't quite know how to add this part in...
Anyway, I also figured out that when you're tired, you're more likely to eat more sugary products.  I confirmed this theory in a magazine (I don't quite remember which one...either FIRST or Women's Health, maybe both).  It said that when you get less than 7 hours of sleep you tend to crave carbs and sugars that will give you a instant energy...good for energy needs, but bad for your wist line.  I also will say that I have confirmed this over the last month studying for my test and working a combination of 2nd shift, 3rd shift and a random double shift.  I ate more sugar those days then when I worked my normal 2nd shift schedule.  So now that I can recognize the pitfalls...back to weight loss!

One Month: Diagnosis Progress

Its been a month since starting this new journey.  A month ago I decided to change my life by exercising more and eating better.  I've made a few mistakes and a few gains along the way.

The mistakes I've made are ones that I have learned from.  The first was that I started this 'journey' a week before vacation.  The vacation was relaxing, and the idea for this was great, but I should have waited.  Its difficult to eat healthy on the road and get the exercise you need.  Luckily, I have a great aunt that had great food and we walked a lot during our vacation.  I didn't lose any weight, but didn't gain any either.

Other mistakes include the typical drawbacks, Cheesecake Factory, not feeling well, a cookie in the pantry.  Typical sabotages to any diet.  From these setbacks I've learned that they are okay and that miss stepping once in a while is okay...as long as you don't keep on that same path.  Cheesecake is good one day, but don't have that chocolate cookie the next.  Eat a bowl of fruit instead.  Myfitnesspal.com has also helped in these diet misfires.  It is making me more self conscious about what I'm putting in my mouth.  I actually stop and think...am I going to be in the red with this treat (most of the time its yes!)

I've also gained a lot from this new lifestyle and especially this blog.  The first is that I have a lot of support, which I am thankful for everyday.  Many people have said they have read or are going to read this blog, which means the world to me.  Even if they are on a different journey, them reading this means that I have to keep posting, I have to keep making progress.

I also exercise a lot more than I thought I would.  I at least go every other day now to run.  Sometimes I go two or three days in a row.  Its amazing the way I feel after a workout.  And its amazing how bad I feel if I don't workout.  Its not a guilty feeling, its a sluggish, slower starting kind of feeling.

I guess the last major thing I've gained is my diet.  As I've said before, there were a few miss steppings, but overall I've changed the way I eat.  Now in my lunch I take frozen fruit (another delectable find) and by the time I eat it, its thawed and still cold!  And when I eat unhealthy food...aka McDonalds, Taco Bell, Wendy's...my stomach actually hurts.  (It doesn't sound that great, but it has kept me away from those types of food).

Its only been a month and I have changed a lot about the way I eat and exercise.  But it has only been a month, which means I still have a long way to go.  I still have the urges for McDonalds, Taco Bell, and cheesecake.  And sometimes its easier to eat the cafeteria food in the hospital then it is to make myself a healthy lunch.  These are things I plan to work on in the next month (oh, and that whole drinking pop thing...we're still working on that!)

Are You Kidding?

I know this is a late post...sorry.  I had a few tire issues to work out and now here we go!


So I get on the American Eagle website the other day and find these new things in the jeans section called Jeggings.  I figure its an American Eagle thing, whatever.  Then I see on the Yahoo scrolling news on the front page, the new "in" thing is Jeggings.  Really?  I'm working my butt of to get out of tight jeans and they want me to get myself back into tight jeans?  If I wanted that I would just eat more and save the money and make the jeans I have now "jeggings."  Skin tight jeans that are suppose to look like leggings...what's next?!

This got me thinking about the other useless "fashions" that are "in" right now.  I'll admit it, I want to lose weight so I can wear some of the latest styles, but after the mini freak out I had over Jeggings, I figured I'd find out what else was out there that I'm "suppose" to wear.
1. Ruffles
Some ruffles are okay, don't get me wrong.  Its the one's that are on the neckline that block your sightline.  I don't quite understand why I need so much fabric around my neck.  And ultimately, you have to reach around those things to do anything in front of you.  Come on, we as women had to get used to our boobs being there and now we're suppose to get used to a mess of ruffles?

2.  Ass Shorts
And by ass shorts I mean the shorter than short khaki and denim shorts they sell in the malls.  The ones that have like a half-inch inseam.  The ones that barely cover your butt cheeks.  Thats honestly the last thing I want to see walking in front of me is part of someone's butt.  And even if I workout, lose all this weight, and they look good...you're not going to be seeing my butt cheeks.  Its a butt...there's nothing really special about it.

3. Bodysuits
Evidently this little trend is making a comeback because I've seen several on store websites (Forever 21, Lucky magazine's website).  I had to wear something similar in gymnastics all those years ago and that was the most uncomfortable thing I've ever worn.  If and when I get thin, a bodysuit is the last thing on my list.
4.  Mini dress
The dresses I'm talking about are like the ass shorts I described earlier.  The only difference is that this not only exposes the booty, but the frontal goodies too.  Sure losing weight means smaller clothes, but come on, do I really have to show off everything?  If I'm paying for a dress I'm gonna make sure it covers properly.

I'm not saying these trends are horrible and nobody should wear them...you just won't see me in these anytime soon.  As I lose weight I may be able to wear some of these, but its not likely.  Just like Jeggings, I'm not working out to get myself out of tight clothes only to put myself back in them.

Calling All Runners, Joggers, Walkers...etc

I NEED HELP...
The most important part to my workout...music.  I think most would agree that it is the motivational force behind a workout, and can keep you in the moment even when every muscle in your body is begging you to stop.  While I'm running, I try to keep fast-paced, in your face rock songs playing.  But that one slow, monotonous song will come on in the middle of running  and completely kill my rhythm.

Now the reasoning behind the all-caps, call for help...my music list has become stagnant.  I have a few songs that are my mainstays to my workout, but they are few in number and the rest are becoming repetitive.  I find that I am skipping songs more often throughout the workout making it very difficult to get into a rhythm.  So what I am hoping is that someone or someones out there will have some suggestions as to new songs for motivating me throughout my workout.  

Don't worry...I'm putting my list of songs that I love to workout to, so if you would like to try them out you can!!!  I would love any suggestions you have...please and thank you!

Atreyu - Falling Down

Bullet for My Valentine - Heart Burst Into Fire

A Change of Pace - Weekend Warriors

Chevelle - I Get It

The Classic Crime - Grave Digging

Daddy Yankee - Rompe; Gasolina 

Destiny's Child - Lose My Breath

Flight 409 - The Street, The Sound

Foo Fighters - The Pretender

Likin Park - Bleed It Out

Mayday Parade - When I Grow Up (Punk goes Pop - cover of the Pussycat Dolls)

Rise Against - From Heads Unworthy; Behind Closed Doors; Re-Education (Through Labor)

Shinedown - Devour; Sound of Maddness

Sick City - Antoinette

Road Tripping and Dieting

The test to my dieting and exercising plan...a road trip to Ohio the second week of my new lifestyle.  And I would say under the circumstances it hasn't been too bad.  We've walked around both days we've  been here, I've tried to watch what I eat, and gotten plenty of sleep.  I would say somewhat a success.

The one thing that has kept me on track...myfitnesspal.com.  Its this fantastic website that my aunt turned me onto that makes watching your calories easy.  When you first sign up and create your page, it asks you your current weight and what you want your goal weight to be.  It then asks you how much you want to lose a week (i.e. 1 lb, 1.5 lbs, 2lbs...it only lets you go up to 2 lbs for health reasons).  After that it gives you a target calorie intake.  It will also ask you how much exercise you want to do in a week and then show you your daily goals and your weekly goals to show you how close you are to meeting your exercise goals.  Plus, what calories you burn are added back into your calorie intake, essentially allowing you to eat more calories and still being able to lose weight.

This website makes the daunting task of calorie counting a little easier and much more fun.  You start off in the "green" with how many calories you get in a day.  Then as you move through your day and add your food, it will subtract from your daily total.  If you go over, you calorie intake moves into the "red."  Its a fun challenge to keep yourself in the green, and really makes you think about what you are eating. 

While it is very difficult to truly know what you are eating, for me it has been about eating fewer calories a day.  Last week I would go over by 400 or 500 calories, but as the week progressed I would eat 10 fewer this day, or 15 fewer that day.  Its little steps, and as I get more used to this program I will be able to eat fewer calories and get within my goal.  Its all about learning how to eat better.

Ahhhhhhhh!

Okay, now that I've got that out of my system...my first official post (the introduction doesn't count.)  Basically I started Monday, yesterday, really working out.  I've been doing it here and there for a while and eating healthy only rarely, but as of yesterday I'm two days in.  I've decided that its not really called a diet, its more like a life change, and typing this blog to you guys will hold me accountable each week.  (Because it might be quite embarrassing to start such a blog and then just stop...I mean this is permanent internet stuff, it doesn't go away...haha!)

So I originally decided on one big goal...lose xx amount of weight (you don't really think I'd put the actual amount...that's taboo!)  Once I hit that goal weight I would reward myself...and the reward...a really cute bomber jacket from Fossil.  Now I know its expensive, but I figure if I reach my goal and really lose all that weight, I've earned it.  (Click on the link to see it!!!  PS...its from www.fossil.com)

Then I decided that may take a while.  So I set these little goals for myself.  For every ten pounds I lose I'll buy myself a little something...a cute shirt, a pair of shoes, scrubs...or anything of the like.  This should make it a little more fun and easier to meet a goal right?  Well we shall see.

I've also hit some hurdles.  Not this week per-say, but in the last couple of months while trying to find time to work out (also one of the motivational things behind this blog).  I've been working third shift and, while I thought I would acclimate to it just fine, it seems I was wrong.  It was hard getting enough sleep, and sometimes I wouldn't sleep at all.  The last thing I wanted to do after work was go workout.  But like some intervention, I was moved to second shift.  More normal hours, and maybe some more sleep.  (Lets just say I moved to second yesterday and have already worked out twice this week, more than some weeks I was on third shift).

And then came the hardest part...diet.  I love my sugar...so giving it all up cold turkey isn't going to work.  That's why I'm doing it a step at a time.  I'll conquer one sweet at a time and then move on, eventually only eating sweets on special occasions.  First...soda.  Its my go to when I get tired at work or don't think I can make it through the night because I haven't slept all day.  Its easy not to drink it on my day off because if I get tired I can take a nap or go to bed earlier.  Its being at work I have to watch.

Alright, that is enough for post number 1.  Hopefully in next week's post there will be more good news, more success.  Until then, be safe, have fun, and live life on the edge!

Introduction

Welcome one and all!  My intention is to make this a weekly blog about the trials and tribulations of losing weight and working out.  Of course, if any of you know me, it will probably get way off subject at some point, but I think that brings a fun, unexpected element to things!  Anyhow, I will try to post every Tuesday (my day off, more time to write!) and make it fun and exciting!  Well, here we go...

The link page also has some of the things I'm wanting to try food wise and exercise wise.  I've done some of the exercise and made some of the food, but if you find something you like and try it, let me know what you think!