Tag Archives: lifestyle

Something weird happened today…

“Something weird happened… I walked around stop and shop and had no desire to buy or eat anything that wasn’t a whole food or considered clean”

This morning I had to substitute teach Body Pump at 6am for one of my friends so I had a banana on my way in (I’m really trying not to workout completely fasted). When I got home I had 1 egg, 1/2 cup egg whites, and 1/2 cup Brussels sprouts with a squirt or two of ketchup (finally a photo!)  

 
Around 11am I was starving but knew I didn’t have any quick snack with me so I waited, but around 11:45 remembered I had thrown an Asian pear into my bag! So I chowed down on most of the pear – until my tummy felt better and then I headed back into work.

At 1:30 I had lunch which consisted of about 4-5 oz of chicken breast and about a cup of green beans. I added butter because there was nothing on either and it was totally flavorless.

At 4:30pm I had a grapefruit with a packet of stevia in the raw – I ate the whole thing since I didn’t have the half at breakfast due to time and, well, I’m not eating a grapefruit in my car! 

As I was leaving work (around 6:45pm) I decided to have 1/2 of an Italian cookie because one of my coworkers said they were the best she had ever had – it wasn’t that good so I didn’t finish it. 

Then I headed to go teach another body pump class and stopped by CVS to pick up a thing of laughing cow Swiss cheese. I ate one block and headed into class (7:30pm). After class I ate one of those really long cucumbers with two more of those laughing cow Swiss cheeses (9pm). Cucumbers and LC Swiss (or cream cheese) are probably one of my favorite snacks! 

Since I had yet to eat dinner I decided to head into the super market.  When I got there something weird happened… I walked around stop and shop and had no desire to buy or eat anything that wasn’t a whole food or considered clean. I bought an organic butternut squash soup, a honey Chobani yogurt, an organic almond bar, and a can of peas … I don’t know why but I wanted peas! 

When I got home (9:30pm) i had the butternut squash bisque soup and ate the small can of peas mixed with some shrimp (don’t judge me).  

I only had one moment today during work where I wanted to eat junk – it’s something about my work environment that makes everyone seek bad food. After I allowed that to pass I felt much better. Today was overall a good good day despite eating a bit more fruit than usual. I feel good and I’m interested to see if the food cravings continue to decline as I choose more clean/whole foods!

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Sweets everywhereπŸ˜“

Today was the first day back to work after 4 days off – so you can imagine that I was less than excited to get back to my routine. Despite cookies and holiday goodies still making their way around the hospital (I work for a very high paced specialty animal hospital that seems to moonlight as a junk food safe house during the holidays) I kept my distance. Here’s how the day looked:

Breakfast (around 8am): 1/2 grapefruit with 1 packet stevia in the raw, 1/2 cup egg whites and 1/2 cup shaved Brussels sprouts with a squirt of ketchup on top

Snack (around 11): 1/2 grapefruit  with 1 packet of stevia in the raw and the rest of the quinoa salad from yesterday which was probably about 1/2 cup.

Lunch (1:45pm): leftover chicken from last nights chicken stuffed peppers wrapped in lettuce wraps – probably had about 6 or 7 smal wraps

Snack(5pm): a handful of shrimp and a cup of green beans with a little butter melted on top  

 probably the most boring snack but I really like shrimp so – boring is where it’s at!

After eating this snack I tasted a small piece of a brownie that had been staring at me all day – I was happy with the small piece and didn’t go back for more.

Dinner(8:15pm): I didn’t feel like cooking so I headed to whole foods and got some ginger carrot bisque (soup) and vegan stew. I was also really craving peanut butter so I found these 5 ingredient organic chocolate peanuts butter Minis –  

 I had no idea organic chocolate that literally has 5 ingredients could be this good! Have you tried these!?  Not too shabby! 

In other news I sent out 4 clothing items that I sold from Facebook today! Who knew! Probably everyone, but I thought it was kind of cool that I could sell cloths that are just sitting in my closet! When I was there I asked the cashier for holiday stamps – they are to send my Christmas cards – and this is what he gave me  

 Lol! So my belated Christmas cards will have Hanukkah stamps! Oh well! Haha
Overall I felt good today. I definitely felt deprived around that second snack – I didn’t want shrimp and green beans, I wanted to eat the whole brownie, but I was proud of myself for choosing the green beans and shrimp while only having a small piece of the brownie… I’m sure in time this will get easier. Woke up with a little headache – I wonder if that will subside once my body is used to eating whole foods most of the time. 

What treats do you allow yourself?

Do you find it hard to say no when there’s treats everywhere? What is your fail safe plan?

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Food journal: the beginning

I mentioned this morning that I was starting a new plan. The plan consists of eating mostly vegetables and lean protein. I’m not counting calories or macros because in my experience doing these things tends to exacerbate my binge eating disorder. So, without further ado – here’s what I’ve eaten today. 

Woke up: around 7-7:30am

Breakfast (around 8:30am) : 1/2 cup egg whites, 1/4 cup shaved Brussels sprouts, squirt of ketchup, 1/2 grapefruit with 1 packet of stevia in the raw 

Taught Body Pump 10am-11am

Post workout Snack (11:30am): venti cafe americano 1/2 grapefruit with 1 packet of stevia in the raw, 1 cup quinoa salad with cranberries and cashews

Lunch (3:30pm): shrimp, eggs, salsa, and shaved Brussels sprouts mixed together in salad boats and two organic carrot sticks  

 

Dinner (7:20pm): 1 yellow pepper stuffed with shredded chicken, onions, green peppers, and black beans, topped with shredded taco cheese and 2tsp guacamole

 

  1. Snack (9pm): 1 med banana with 1tbsp nut butter 

Thoughts:

As I round out my day, I reflect on what I’ve eaten today and how I’ve felt. I feel like I could add more veggies to my meals – but I wasn’t really hungry. My main carb sources were eaten before and after my workout and I felt good throughout. I didn’t feel overly hungry or feel the need to search for food. My only real craving was for the banana but mostly because I’ve walked past them all day. I stayed pretty busy most of the day despite being home. I sold some clothes online and washed dishes. I also spent some extra time playing with the pups and laughing at Louie (my cat) who decided it would be fun to fall asleep in my laundry basket  

 Silly boy.
It’s been an overall good day with no real thoughts of binging. My focus has shifted from needing something to work towards – some event, competition, race, etc – to wanting to lose some extra weight to be happy with my own body and be healthy. I feel this will both be good for myself but also for my clients – to see that I’ve struggled but have managed to focus on myself and heal myself before putting any extra or excess stress on my system by doing anything drastic to lose weight for some other reason other than health!

Do you struggle with finding a balance between weight loss for health and weight loss for some idea body image?

What is your favorite healthy recipe?

What is your favorite vegetable?

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10 Day Cleanse starts Now!

I’ve posted about this before: the AdvoCare 24 day challenge; but I haven’t been really consistent with posting results or progress. I’ve had a new cleanse laying around and I’ve been trying to decide when to do it but this morning I woke up after being in an M&M, thanksgiving foods, and pie coma for three days and decided that it was time for that cleanse. 

I was doing really well with IIFYM even though I’m not a huge fan, I figured I’d try it – but after 6 days of not losing 1lb followed by thanksgiving madness and working an overnight (which always throws me off) I figured it was time for that cleanse. 

This morning I started by weighing in and taking photos and then had the probiotic, catalyst, and spark, followed by (a half hour or so later) a chocolate peanut butter meal replacement shake and unflavored fiber drink. 

Current Weight: 172lbs

Goal weight: 156lbs (must be under 158 for powerlifting meet)

Goal for 10 day cleanse: 165lbs. There’s at least 4lbs of water/inflammation from thanksgiving since i haven’t been drinking water and before thanksgiving I was 168lbs. So there’s no reason I can’t lose that + 3lbs. Then the goal will be to lose 10lbs or so befor January 23rd! 

Follow along as I post my #weightlossjourney and my #journeytoPowerLifting lol 

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A New Direction…

As a group fitness instructor I’m asked almost daily the same simple question – what should I eat? My answer is usually something like this: In general to eat healthy – eat mostly vegetables, berries and fruit, more veggies than berries and more berries than fruit – healthy fats and protein like salmon, avocado, coconut oils, and hard pressed veggie oils (I.e. Extra Virgin), grass fed beef and bison, cage free organic eggs, and poultry; make sure your carbohydrate source is from sweet potatoes, quinoa, or rice (in other words not processed) and stay away from or limit processed sugars and carbohydrates from a box such as cereal, bars, candy… The processing is the main factor that affects long term health…. 
The problem I’ve encountered with this advice is that I’m not following it. The majority of the time I preface this conversation with a brief sentence explaining that “honestly, with an eating disorder it’s hard for me to answer this question but… ” and then I continue with the prior paragraph.

So, after a lot of different diet attempts, and lifestyle types, I’m going to try to take it back to basics. I want to follow my own advice and once I’m comfortable eating by choosing the healthiest options – concentrating on organic, grass fed, and where my food comes from – taking away as much dairy and processed foods as I can – I will dial it down to work with whatever macronutrient profile works best for me (after some trial and error) for my activity level — but my goal here is to really go back to a basic paleo-ish  eating style with emphasis on vegetables and eating whole, clean foods.

What is your favorite meal? How can you make this meal healthier? Can you add vegetables to your current diet? What would that look like for you?   

 

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Intermittent fasting: another diet trend?

Recently a fellow fitness professional told me he was toying with the idea of intermittent fasting. He began explaining that it had to do with insulin sensitivity and some of the research was pretty astounding – he said that if done right one can lose fat and gain muscle .. Wait for it… At the same time! Waaaahhhhhhh????!!!!! Really?? So you know this peaked my interest… What is this intermittent fasting and is it just another low carb, low fat, never eat anything good again or anything at all, diet trend? 

Initially, my skepticism brought me to a few articles – one which showed: “A 2014 review done by Longo and Mattson shed light on intermittent fasting’s role in adaptive cellular responses that reduce oxidative damage and inflammation, optimize energy metabolism, and bolster cellular production. The study showed how, in lower eukaryotes, chronic fasting extends longevity, in part, by reprogramming metabolic and stress resistance pathways. In rodents, intermittent fasting was shown to protect against diabetes, cancers, heart disease and neurodegeneration, while in humans it helps reduce obesity, hypertension, asthma, and rheumatoid arthritis.”[1] 

This is pretty interesting, but brought up a lot of questions…. Protects against all of those diseases? Really? Just by prolonged periods of not eating? But then what do you eat when you break your fast? Can I eat whatever I want or do I have to eat boring foods? How will workouts work around not eating? 

And then… Then I came across this amazing graphic:  

 <NOtE: I in no way get any sort of financial reward for posting this photo. I found it on Pinterest and am sharing it for its information and not to sell printable PDFs or posters>

This graphic is a nice visual of the different types of intermittent fasting. So, what do I have to lose? Well, I will say that I’ve read that you need to be careful and pay attention to what you’re eating because you could potentially lose too much weight too fast and then your body will no longer use fat as fuel but you can start to burn your hard earned muscle – so, like everything, intermittent fasting could potentially have negative effects but overall the information out there seems to be pretty convincing. 

So, I decided to do my own little experiment. Now, in a science lab this wouldn’t hold up, because the variables aren’t really constant and there’s only one subject – Me! 

My first day, I stopped eating at 7:30pm, fell asleep around 9pm, woke up at 5, hit the gym at 6 -7, and started eating again at 8:30am. My first fast was 13 hours. The following day I did the exact same thing, and yesterday I did the same again. This morning was the first time I hit the gym and felt freaking awesome! It was a cardio based workout – one of those FOR TIME workouts that I usually come in close to last in, and I was the first one done!  

 (If you can’t read it, it says : Suzanne 17:50) I felt like a million bucks! 

So, I’m not sure how this will go as I’m only on day 3… But the plan is to continue at least 13-14 hours of fasting daily (biggest fasting period is at night at this point.) for a week. Since Saturday is the Palmerton, Pa Spartan Super, I plan to NOT fast on Friday so that I have lots of energy stored for Saturday. If all is still going well after the race, I will begin to stretch the fast longer – and we’ll see how this goes. 

Have you tried intermittent fasting? What are your thoughts/experiences? Do you think this is just another diet craze? 


And for your reading pleasure… Here’s a great article on intermittent fasting from bodybuilding.com: http://www.bodybuilding.com/fun/to-eat-or-not-to-eat-your-fast-guide-to-fasting.html
[1] http://www.ncbi.nlm.nih.gov/pubmed/24440038

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AdvoCare 24 Day Challenge: Day 11

Some days you may find that you’re more hungry than other days. All things considered (with my history of binge eating disorder) the fact that i’ve been pretty hunger-free the last 10 days or so is pretty impressive. I haven’t binged, and I even said NO to froyo, but today was the first day of the max phase where we introduce the MNS packs. I decided to use the MNS-C for appetite control because it is the best for people who have an insatiable appetite (like me – usually). Today, I don’t know if it’s in my head, or if I’m just actually hungry, but I find myself thinking about food a lot. Funny thing is, it isn’t anything specific – it’s not like I’m sitting there like “woah I really could have some (enter food of choice here)”  I just find myself feeling that little twang in my tummy all day! 

  

One thing that I’ve learned in all of my struggles with food is the let the storm pass – this kind of goes with everything, not just food – have you ever been in a situation where you thought “Oh my goodness, what am I going to do? How am I going to get through this?” and what eventually happened? You got through it right? There was a point in my life that I almost got thrown out of my apartment because I couldn’t afford my rent – but I pulled some strings, maintained a positive attitude despite the world falling down around me, and I wound up figuring it out so that I could stay – This same concept has been the way that I have been dealing with my eating disorder, and fitness in general. Sometimes we have bad days, sometimes those bad days turn to bad weeks – but what we need to do is stay positive and remember that “it will all work out in the end.”

   

Tell yourself this over and over and let the powers that be handle it. Whether you believe in God or not, believe in something – and let the universe align and figure it out. Don’t be complacent of course – continue to work on yourself and learn and grow, but at the same time stay positive and remember that it will all work out in the end!  

With that said, I had a pretty decent food day. I woke up for cardio and then for breakfast I had my meal replacement shake. I spent 40 minutes on the stair master – what’s funny is I really haven’t taken a break since I started the challenge – not because I shouldn’t take a break but because I’ve been full of energy, waking up early, and rearing to go – so why not?! 

For snack I had an AdvoBar snack bar which is a great quick snack – but I find that i have to eat it really slow or my stomach and mind don’t connect the dots realizing there’s been something out in my belly! 

For lunch I had chicken, rice, and green beans, and then I actually got really busy at work and skipped my snack. 

For dinner I had Thai rice noodles with mixed veggies and chicken and an Amy’s burrito. I’m trying not to have too many carbs at night but since this was a pretty carb-rich dinner I made sure to take Carb-Ease Plus before-hand! I’m trying not to take this everyday – just whenever I need it! 

I’m not sure that I’ll have a snack tonight before bed but if I do it’ll probably be a grapefruit because even though I never really liked grapefruit I think I kinda like it now! Haha! My how tastes change as we age! 

Anyways, today’s day 1 of the MNS packs – the second phase of the 24 days…. 

Best part of being an AdvoCare advisor? (Besides the discount!) I’m helping others challenge themselves to become healthier! I have one woman starting her challenge today and two people right along with me. So far everyone has sent me awesome updates! And I can’t wait to share when we’re done! 

Want to join!? It’s not too late (it’s never too late!)  

If you want to get going and change your body let me know!! I can’t wait to help coach you through your 24 day challenge and beyond!  

If you want more info on the challenge or any of the AdvoCare products/product lines, please email me at teamsuzrice@gmail.com or check out my website: www.advocare.com/140913642 

 

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All-or-Nothing or somewhere in-between

As I get older I realize how important it is to stay up to date and do your own research. I’ve always been an all or nothing kind of girl – with everything, but I’m starting to learn that sometimes it’s better to do your homework before jumping with both feet in. I tend to get an idea and run with it and do my research during the process – and over the years this has not always been good for me. I’m beginning to learn to “live in the grey zone” somewhere between the all and the nothing.
It started with reading “Intuitive Eating” where I learned principles to which I can learn or re-learn how to have peace with food by eating the way we were born to eat – intuitively. Learning to trust myself… This is new…
To me, this is grey. There is no set “eat this, don’t eat that”; there is no one telling me I did good or bad; there are simply 10 principles to integrate into your life to find peace with food – something I’ve spent years trying to figure out and over the last month or so have felt much better – not perfect – but much better – progress.
Perfection is black and white. Progress is grey and I have found myself searching daily for progress rather than the all-or-nothing perfection.

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Depression…

Some say that exercise is the best way to combat depression – mainly because exercise releases endorphins, and we all know endorphins make you happy. But what happens when that’s not enough?
Over the last two or so weeks I’ve been fighting a, sort of waxing and waning, depression. I’ll have a few days where I have motivation and I’m excited to get up and get moving followed by a few days of wanting to lay in bed all day and eat ice cream and peanut butter. I haven’t been very good in the way of not binging, the unhappiness always comes with binging on bad foods. For instance – and I promised from day 1 I’d be honest so, here it is – I had two slices of pizza followed by carvel ice cream all after binging on pecan cookies and turkey bacon (not together although that doesn’t really matter) and cheese sandwiches earlier that day. I don’t exactly know what sets on this mood, but this is what happened last year when I gained the 20 or so pounds that I have been holding on to for the last 8-9 months.
Depression is something real, it can affect anyone – even the most physically active. One thing I promised myself this year was to get myself out of the funk quicker – stop wasting my time feeling bad for myself and forgive myself for negative actions and get back on the horse. Today I had only one slip-up but quickly got back to schedule. I have my week planned out pretty much to the meal, I don’t have much of a choice seeing that I don’t have a lot of extra, and I’ve come up with a training schedule that gets 4 days of cardio and 5-6 days of lifting – some of which are full body (Body pump). I have devised a plan that as long as I stick to it, I should be able to get through this next phase – which I’m going to call the transition to the overall healthier lifestyle. Fact is, if I ever want to compete I need to start off in a healthier mental place – these funks need to come much less often and need to last much less time. I think I’m finally coming out of my two week long funk – since I finally seem to have some plans that I can and want to stick to.
The best advice I have for anyone who is also experiencing this – find someone you can talk to (for me it’s my husband) and make sure they are on board, make a plan and then stick to your plan. If you stray, have a plan to get back to your original plan. And last but not least, don’t make excuses as to why you can’t do something. If you’re tired, don’t feel good, or are depressed – force yourself to get up and do it because it’s good for you, you’ll feel better in the end anyway…..

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Break the cycle: the end to Yo-yo dieting

The idea of yo-yo dieting is simple – rapid weight loss, followed by weight gain, followed by weight loss, and the cycle continues. According to many studies the overall health ramifications are not set in stone – there’s nothing (that I can find) that’s really showing that there are cardiovascular ramifications for those who fall into the yo-yo dieting category. The biggest issue is mental. For someone with a history of an eating disorder (binge eating disorder), the mental stress that goes with these waxing and waning diets is almost worse than any physical issue that can come from it.
Here’s the thing – I hit a certain weight and feel great, but then I either start adding in old foods or I go balls to the walls and start binging which inevitably results in weight gain. Then, when I get to a certain point I decide enough is enough and I start dieting again. When I start dieting again, one of two things happen – I either spend a few months being successful and actually lose the weight again, or i spend a week doing good followed by a few weeks of binging followed by a week or two on a diet, etc. and then this cycle of on again off again continues.
I have spent the last few weeks trying to recognize triggers – what triggers me to binge, what triggers me to diet successfully and then “throw it all away” and binge again. Today I began a new supplement stack, (I want to make sure that you know that I know that supplements are not magic and are meant to supplement, that is made to help decrease cravings while increasing metabolism, increase restful sleep, and increase the good thyroid hormones to help rev up the metabolism) by 1st Phorm, called the Bliss Go Pack (1stphorm.com). I’m coupling these supplements with a diet plan that I have gotten from Remedy Recipes where I eat meals every 3 or so hours and the complex carbs (other than the ones in veggies) are eaten before 3pm for the most part.
My biggest issue has been sustainability. I’m recognizing that I’m not having any trouble with food while I’m not home, but it’s when I’m on my way home and when I’m home that the problems arise. I recognize that in order to stop this cycle of yo-yo diets I need to put my foot down and take it day by day until it becomes a habit. I need to really stop and think about what I’m doing – oh, going to the super market after work to get snacks but swear I won’t leave with junk food – but I always do, so I need to stop lying to myself and stop myself before I self-sabotage.
I’m also being honest with my husband. In the 7.5 years that I’ve been with him I’ve hid food from him many times. This morning I actually told him about my binge last night. I told him what I ate and he promised me that he’d support me and keep tabs on me. I’m lucky to have his support.
I feel like I’m a work in progress and I’m really trying to change my mind around “dieting” so that I can truly change my lifestyle so my old habits of binge eating and self sabotage can go away and I can move forward with healthy eating. I know “how” so now it’s about avoiding excuses and stopping myself before I try and talk myself into old habits.
The fact is, it’s all easier said than done , but I am going to be brave, and be strong because I am not a weak person. If you can take anything away from this, know that you are not alone – if you have yo-yo dieted and are ready to stop the cycle, follow along and join me as we break the cycle!
#breakthecycle

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