Tag Archives: recovery

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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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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Spending the day with my pups & new diet plans

Today has been a pretty standard day – woke up, walked the dogs, watered the Christmas tree 🎄, and ate breakfast. Breakfast wasn’t too standard though … I’m trying someone “new”!!

 

Breakfast today was 1/2 cup egg whites, 1/4 cup shaved Brussels sprouts, 2tbsp shredded taco cheese, 1/2 grapefruit, and a packet of stevia in the raw. This “new” plan I’m trying seems so obvious – focusing on eating mostly plant based foods, some lean protein, and limiting high carbohydrate processed foods – but as someone who has been trying to recover from binge eating disorder it’s taken a lot for me to get to basics rather than trying to yo yo my way  back to a healthy weight. 

As I mentioned, the basic principle to this plan – which is “the skinny” but I won’t call it that because of the implication of that word – is to eat whatever you want, BUT you must have a serving or two of vegetables before. The idea is that you fill up on veggies, then lean protein and by the time you get to the carbs you may take a bite or two but you’re too full to finish. As you can imagine this is a bit more complicated than that and that’s why there’s a book about it – but I guess the point here is that I tend to make nutrition so much more complicated than it has to be.  

 
The book describes different options and gives a very clear discription of how to eat  – and surprisingly it is a lot of volume. What really got me what just that – the volume! I’m what you’d call a volume eater – I’ve never done well with diets or nutrition plans that are super restrictive. What has drawn me to this book is the simplicity – and the statement that you can literally eat as many vegetables as you want – fill up on veggies, then lean protein – snack on veggies all day – you can never eat enough veggies. 

Now, the drawback for me is that I am not a huge fan of veggies, but I’m open to learning how to cook with different vegetables and maybe I can learn to like something other than green beans and Brussels sprouts! 

As you can imagine the plan is pretty low-carb for the first phase – but if you ask me, I feel that if you listen to your body you can play around with the carbs. What I like about it is there’s no need to count – eat as many veggies as you’d like – you can probably eat an entire cup or two of veggies and be full and only accumulate 30-50 calories where the same cup or two of cake would be 300-500 calories (or more) and you’d be hungry right away.

As I get further into eating more veggies I’ll try and post some recipes, if you have a favorite recipe please share below!! 

On another note I’ve made it a priority to spend time with the fur kids  …

 
Played tug of war with charlie and even got Louie to play a bit with the laser pointer (Louie doesn’t usually play with me much).

 
Miley has never been a big fan of playing with others, so she’s just been hanging out by my side as I’ve enjoyed some play time with the boys.  

 

The rest of today is pretty much going to be full of relaxing and enjoying my last day off before the week starts – it’s really freeing to know I can begin a healthier eating style without a whole lot of stress – recovery isn’t easy but it’s much easier when there’s less emphasis on what you can and can’t have and more emphasis on eating more healthfully!


What are your plans to get back on track after the holidays? Why wait?

What are your favorite vegetables? Share your recipes!

 Do you struggle with an eating disorder? Have you had trouble staying true to a healthful diet plan due to your history? My dogs help keep me calm – what do you do to take the pressure off of yourself?

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What I’ve learned since ankle injury

If you’ve been following my posts, (sorry it’s been awhile since I’ve posted) you know that a few months ago I severely sprained and avulsion fractured my left ankle. It’s been a tough road to recovery and I’m still not fully recovered, but I’m finally feeling a bit better. I’m finally able to complete the workouts I set out to do without having to do too much modification. 
Injury is never easy – for anyone – but in my opinion it’s even harder for someone who is as active as I am. Typically I workout 7 days a week – crossfit 5-6 days, and Les mills BodyPump 2-3x per week. Occasionally I will do both in one day, or I’ll add a traditional bodybuilder type workout – usually legs or shoulders – to my week. When I injured my ankle I had to scale my workouts back and at one point I was going to crossfit 1x per week and teaching BodyPump 1x per week. Once my boot came off I had to scale every workout but slowly but surely I started to feel better. 

Then I “ran” the Spartan – Killington Beast, against the advice of my doctor. I will write more about this in the near future, but I managed to complete the nearly 17mile race (13-14miles as per the map but 17-18miles as per the GPS) with a taped and wrapped up ankle that was clearly not stable. When I finished the race and headed back to crossfit the following day, I decided then and there that I would focus on my recovery and strengthening my ankle. I also decided that I would stop telling myself that I couldn’t do something – and realize that in 10.5hours I completed one of the hardest things I have ever completed – and no future workout would be even close to that day. 

Since the race I’ve paid much more attention to stretching and spending the time on mobility in my left ankle. I’ve been able to do many of the workouts using Rx weight – mostly because I have taken the time to pay attention to how my ankle feels, and how each movement feels. 

I’ve also changed my diet to a low carb, high fat – ketogenic diet. This has seemed to be the main contributor to my quick recoveries and energy. I have also spent a lot of time talking myself out of coming out of the gate too fast… Something I noticed was before my injury I would try to be the fastest and would wind up in last place – but once I slowed down – paced myself – I was able to not only complete the workouts but I was able to complete them with Rx weight and much faster than ever before – even when there is running involved (which continues to be an area for improvement because of my ankle). 

So, overall my injury has taught me:

  • Slow down, take the time to recover
  • Slow down, stop trying to be the fastest person – go at your own pace
  • You won’t die – you’ve done harder, so give it all you have 
  • If it feels good, go for it – even if your doctor doesn’t advise it (ok this one might not have been the best idea lol)

  

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31 days of clean food: days 21-23

The last few days had been busy, worked til late last night and didn’t get a chance to post so I’m posting days 21-23. Next post will be up after Christmas so I can have some time with the family. These last few days have been rough – between my stomach hurting and working long hours, plus being extra hungry and not really feeling strong or like I’m making any progress. I guess these are the downs of the ups and downs. But I know that as long as I stay consistent and focused I will be successful….. Anyways, here’s the breakdown of the last few days….
Day 21
7:30am: Tiny tea
8am: 2 eggs, 2 egg whites, small Apple, 2 slices Ezekiel bread
8:45am: I got really nauseous, am I hungry? Thirsty? I just ate, why would my tummy be so unhappy? So I had 2 protein cookies to see if that helped settle my tummy but it just made me poop (haha sorry but it did!)
Teach Bp @ 10am
11:45: 2 protein cookies, 1/2 cup granola, 1/2 cup muscleegg, 1 scoop protein
3pm: protein cookies
5:30pm: teatox tea
6pm: 2oz chicken, 1/2 cup rice, 1/2 cup green beans
Chest & leg workout @The Powerhouse Gym in Syosset NY with the boys
9pm: 2oz chicken, 1/2 cup green beans, 1/2 cup rice
10pm:Teatox tea

Today there was a bit of a wavery moment where I started to feel old feelings of binging – trying to hault them in their wake, faultered a little bit but got right back on top of things. My biggest challenge is stopping – it’s like the evil guy on my one shoulder is telling me that I must keep going or something bad is going to happen. But I know that’s not true, the only bad thing that’s going to happen is me getting fat and totally going in the wrong direction.

Day 22:
Teatox: 7:30am
Breakfast: 9:15: 2 eggs, 4 eggwhites, 2 pieces of Ezekiel bread
11:30: Apple
1:30: 4oz chicken, 1 cup green beans, 1 cup rice, trail mix
2:30:Tea
Got stuck working, didn’t have a chance to eat – wasn’t too hungry though so it wasn’t too bad.
7pm: 1/2 tea
7:45: sweet potato chips, organic cocoa nibs and 80% dark chocolate pieces, macro bar, steak and veggies from whole foods salad bar
9:30: 1/2 tea

Day 23:
6-7am body pump
6:30-7am: 1 cup muscle egg, 1/4 cup oats, 1 scoop MN
9am: Ihop- Harvest grain pancakes, eggs, turkey bacon (I’m aware this is not EXACTLY whole foods… But I was starving, and I didn’t work my normal time today, so I had a “cheat” because I was hungry, and had the opportunity to be a real human and go out for breakfast with my husband)
9:30: tea
2pm: steak & sweet potatoes
2:30: tea
4pm: steak (like 4 cubed pieces)
8pm: Apple
Got stuck with a patient between 9-11pm, I was falling asleep – and when I left I headed to Walgreens – probably a bad idea – when I’m tired and hungry and not on all cylinders I tend to fall into old habits. I tried to pick some decent options
11:30pm: trail mix, chiaPoo, turkey wrapped in a whole wheat wrap cut into small pieces – actually looked more like a taquito cut into sushi roll pieces…. Got home and ate my chicken, rice, and green beans
12 am: Tea

….

Overall the last few days have not been my best. And as I’m writing this on Day 24… I’m not feeling very good. I’d like to ring out the remainder of the month feeling great about my whole foods endeavor. I’ll tell you that I definitely found new foods that I like, and have done lots of soul searching. I hope over time this healing process brings about positive change. I’d really like 2015 to be MY year!
Let’s go!
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