Enlightening Fail :Day 2 veggie Stats

Day 2 = 1 pound 12.5 ounces of veggies! Still not 2 full pounds, but .........

Breakfast (9.6 oz veggies - 3 oz. more than yesterday. Would you like a little egg with your veggies?)  
 2.5 c of veggies in my eggs included 1 c spinach, 1 c kale, 5 cherry tomatoes, 2 green onions, diced white onion, and 1 jalapeno. It was yummy, but I'll admit, my eggs (1 whole, 1/2 c whites) are disappearing in all the veggies, not that I mind much. Also, 2 c coffee, with organic half and half and coconut sugar. 
Calories: 418

Lunch : (7.2 oz veggies - 1.2 oz more than yesterday)
 3 cups of veggies included 2 c baby spring mixed greens, and 1 c chopped veggies (broccoli, radish, carrot, green onion, white onion, and live sprout) with Annie's Lemon and chive dressing and 1/2 c chicken salad w/ diced apple, green onion, chopped pecans, turmeric, sea salt, pepper, and a little Just Mayo. 
Calories: 438



Snack: (o oz. veggies) 
1 banana w/ 1/2 T coconut almond butter. My plan is to stick to fresh ground almond butter where no sugar is added, but this is in my kitchen, so I will enjoy wonderful little jar of goodness  till it's gone.
Calories: 200


Dinner : (11.7 oz veggies) 
Apologies for the less than attractive food porn not picture. I had already mutilated my chicken before I remembered to blog it.  My near 4 c of veggies included, 2c mixed spring greens, 1 c mixed chopped veggies (cucumber, green onion, white onion, radish, carrot, broccoli, orange peppers, and tomatoes) with Tessemae's balsamic dressing, and almost 1 c fresh, sauteed green beans, with 4 oz chicken breast.  
Calories: 441

Treat: (0 oz veggies)
 Hubbs was craving ice cream, but instead, I made us a fruit parfait.

This sweet treat included, 1/2 banana, blueberries, raspberries, 1/2 white flesh nectarine, strawberries, crushed pecans, unsweetened coconut shreds, 1/2 c plain 2% Greek yogurt, a sprinkle of hemp seed, and 1 t honeyCalories: 438 

BIG TAKE-A-WAY!! 
While I may have been 3.5 oz away from my 2 lb. mark, I consumed a whopping 9 1/2 cups of veggies!!!! WOW!! My usual diet consisted of approximately 3-4 cups on a really good day. That's amazing to me! I don't expect every day to be this high, but I am aiming for most days to be in this new range.  The other thing I discovered in day 2 is  when you set a goal like this, it forces you to make better choices just to get all those veggies in, plus, it leaves less room for the not so healthy choices. I am so full of veggies, I am not feeling hungry for the  extras.

My fitness for the day was an hour walk with my sweet Honey + a 35 min. Chest/back/Core lift w/ some tug-of-war and play time. Honey reminding me not to take the day too seriously. ;) 
Calories burned: -276  

Total calories consumed = 1927
Minus workout -276
Equals 1651 calories for the day

Side Note: While I am not doing this for weight loss, I think it's important to show that if I aim for the best health possible (allowing a little wiggle room) a healthy weight will be a by-product of healthy living.  So in addition to what I'm eating, I am including calories in/calories out to show that while that is not 'all' that matters, it is a piece of the big picture for good health and a healthy weight.

A candid look at my Why - Hormones and Stuff

As a fitness professional, it's important  to note, I have not always been healthy. Far from it. I  am a product of the baby boomer's era. Born in the 70's, it was a time when women took more to the work force and helped with a second income. Food companies accommodated this trend with quick and easy meals that could be easily assembled after an 8 hour work day for the woman who wanted to have it all. Over the years, this became the most lucrative industry in our country.  Boxed macaroni and cheese, Spaghetti O's , hamburger helper.... 

 Our food pyramid taught us  that we should be eating mostly bread, cereal, rice, and pasta. Six-eleven servings to be exact. Commercials showed us that a healthy breakfast was a bowl of cereal, white toast with butter and fruit preserves, and a glass of fruit juice.

This is how I ate well into my late 30's. I know many baby boomers who still eat this way and believe that this is a healthy diet. Many people of this era (and myself until about 10 years ago) still believe that as long as they limit the obvious sugars (ie: cake, cookies, ice cream, candy, pastries,  puddings, and other dessert foods) they are limiting thier sugar and staying healthy and away from junk food. So, I enjoyed my Honey Bunches of Oats cereal (12g sugar) , toast w/ jam (13.5 g sugar) and a glass of orange juice (22g sugar). That's a whopping 47.5g of sugar to start my day. Snacks, lunches, and dinners weren't much better, plus I loved an occasional candy bar or ice cream treat! Who doesn't? 

With the above eating habits in my 30's, I felt like shit.  Tired, depressed, no energy or drive to do anything fun, I would get a bad headache and feel emotional and moody around 3 or 4:00  almost every afternoon. I looked older than I was. I was over weight. I grunted when I got up off the couch or rolled out of bed like an old lady expending all her energy on that small task. 





In my late 30's I began to educate myself and do better. By 40, I was in the best shape and felt AMAZING!!

I have maintained this status over the years and have been really proud of myself. This last year, my habits have changed. I went out to eat on an average of 3-5 times a week (Fri/Sat dinner, and maybe a Sunday breakfast or lunch), I increased my alcohol intake from social drinking to enjoying wine with dinner after a stressful day at work in addition to weekend social events. I haven't lifted consistently for over a year. I still consume lots of fruits and veggies and have maintained my healthy eating habits on my regular meals when I don't go out, but WOW!! THE DIFFERENCE I FEEL is scary and a path I don't want to return to. With my hormones out of wack this year, I am constantly fighting myself for energy and motivation to do what I know is right. 

I still "look" healthy today. I little cushion between my skin and muscles, but over-all, I'm still here in my healthy body. But what I feel lurking in my future if I don't take the reins now and make those healthy choices,  scares the shit out of me! My bloodline shows me where I can be in my older years with genetics and lifestyle if I don't choose wisely, continue to learn and give my body what it needs to be sustainably  healthy. That is one  reason you will never see me taking weight loss product (Advocare, Shakeology, magic wraps, pills, or potions) As I deal with hormonal imbalances and inflammation, I know exactly where I could be if I don't "choose" my path wisely now. Real, mostly unprocessed, whole foods (not meal replacements). Adequate water, sleep and exercise. Supplementation given from my holistic doctor that fits my personal needs (learned through blood tests), not one size fits all, fitness industry supplements you can buy from a health club or MLM distributor.  I am a huge advocate of researching and learning through books, podcasts, and long talks with my doctor. As a result I have a ton of knowledge which makes it extra hard to continue to feed myself excuses as to why I feel the way I do.

So, that is my why. My path may not be the path for you, but my hope to inspire you to find your path, learn, and grow. In doing this publicly and being honest and candid with you, this will hold me publicly accountable to myself as well .

This is me this year.  While I still have a good base line for a healthy lifestyle, I remember what it was like not knowing anything. It's NEVER too late to learn, feel better and improve our health and quality of life. Equally true, there is never a stopping point. To stop learning and growing, is to stop living. No matter the excuse, there is ALWAYS a choice..... until there isn't...

2 Pounds of veggies is HARD!!

DAY 1 = 1pound 9.5 ounces of veggies! And that was a challenge. Here is my breakdown.

Breakfast =  6.6oz. veggies
2 c coffee w/ organic half and half, organic cinnamon, and organic coconut sugar
egg scramble (1 cage free/grain fed whole egg + 1/2 c cage free egg whites) with 1 c organic spinach,
1 c organic kale, chopped organic green onion, and 5 halved organic cherry tomatoes, 1/2 c avocado (not a veggie) , and 1/4 Tuscan cantaloupe
Calories = 401 












Snack = 0oz. veggies
1/4 c dry roasted sea salt edamame 
Calories = 130 

Lunch = 6.0 oz. veggies
Chicken salad (Kirkland canned chicken, Just Mayo, diced apple, brown mustard, chopped raw organic pecans, chopped organic green onion, organic turmeric, sea salt, pepper) in a 1/2 of a Ezekiel sprouted pita with cucumber, organic radish, organic shredded carrot, organic live sprouts, and sliced tomato + raw, organic tri-colored carrots, organic broccoli, cucumber, with hummus. 
Calories = 434



Pre-workout meal = 1.5 oz veggies
Smoothie: 2 c organic kale, 1 T  fresh ground almond butter, 2 T organic cacao, 3/4 c unsweetened almond milk, 1 banana, 1/2 t raw, local honey. Not as tasty as I had hoped.
Calories = 347

Dinner = 11.4 oz. veggies
4 oz. wild sockeye salmon, 1 c brussels sprouts and cubed organic sweet potato (yes, I counted the sweet potato - it may be considered a starch, but it's a starchy root veggie full of nutrients), and a salad with organic mixed greens, organic radish, cucumber, and organic purple onion with 1 T Tessemae's Balsamic dressing. 
Calories = 543

My Fitness for today was a 1 hour HITT bootcamp. Took it light as I am healing my knee. 
Burned Calories =  -285 

And of course, no wine with dinner. 

Side note: I'm listing all the organic, grass fed, cage free (blah blah blah) stuff not to be annoying, but to show that I am buying organic whenever possible because chemicals, and pesticides greatly effect hormonal balance.  

Day 1: Back on track

I'm 46, hormonal, and achy. I feel like shit. My hormones are lagging. I have lots of inflammation. My osteoarthritis in my knees are flared up. My muscle mass is down and fat % up. I'm not fat (though my clothes are tight). I feel okay aesthetically in my skin, but I have looked better for sure!! 

I saw my doctor last week. Thank God I have her! She is a holistic doctor, not the type to throw 10 new medications my way, give me a cortisone shot for my knee, and put me on the pill for my hormones.  Nope! She asked me about my diet. We talked about alcohol, sugar, processed foods, and supplementation. 

I admit, my habits have changed over the past year and I am paying for it now. It happens. It's part of being human, so I don't hate myself, or beat myself up over it.  But change is necessary if I am to have the life I want and feel amazing and full of energy. 

So, what am I going to do about it? I have all the knowledge I need to get back on track (perks of my profession) and I am taking anyone who wants to follow, along for the ride. 

#1. No alcohol for 30 days. After 30 days, I will continue to practice better habits. A nightly glass or two of wine with dinner sounds harmless, right?...... Contrary to all those social media memes and magazine "studies", while wine does have heart healthy  antioxidants (which you can also find in other foods) it can wreck your hormones and adrenals.  My hubbs is joining me on this one, which I love! I am truly lucky to have such a supportive love, friend and life partner! 

#2. I BOUGHT A SCALE!! I will add 2 pounds of veggies to my daily diet. I will also up my fruit/berry intake. 

#3.  Whole foods (organic when possible)! Fresh fruit, veggies, nuts, seeds, wild fish, chicken and occasional grass fed bison. *Limit processed foods. This includes when eating out as well.

 #4. Fitness every day. Whether it's 20 minutes of yoga, or and all out HIIT, weight lifting, or steady state cardio, I will do something each day.  I will tell you this one will be the hardest for me right now. Usually for me, the opposite would be true, but did you know that my above behaviors have taken away those hormones that feed your drive and motivation  to move???   Yup!! True story. 

FOOD IS WHAT WILL MAKE YOU FEEL
 STRONG, VIBRANT, AND HEALTHY, 
OR TIRED, SICK, AND ACHY. 

Gonna try to blog daily to check in and share how it's going, (struggles and triumphs).  If anyone wants to jump in with me, I'd love the comradery! Please note, I am doing this for the health and well being of my mind, body, hormones, and knees. This is not a weight loss goal. That said, I would expect to lean out in the process. 

 So, there it is and here I go.

Resolution or New Tradition?

It's that time of year again! 

Since getting healthy, I have come to some realizations about New Years. Resolutions are just another way to tell ourselves, we suck....we're not enough... and if you're like me, they tend to be the same ones every year...so let's add EPIC FAIL to our unspoken self realizations. 

Instead of resolutions, this is the time of year I like to take a pause for all my accomplishments (it just makes me feel better about myself!).  Like everyone else, I beat myself up enough throughout the year, so why add to it while ringing in the new. 




 My 2015 was all about that change! And Jack Johnson's lyrics have become my new theme song. 

"Move like a jelly fish. Rhythm is nothing. You go with flow and don't stop."
~Jack Johnson
  
My Top Twelve From  2015: 
(I challenge you to make you own!! Even if you favor resolutions this time of year, it's a fun way to give yourself a pat on the back for what you've accomplished! )

1.  Left a position I adored and thought I would retire from. (This was a very necessary change that snowballed the rest of my year into exciting things!!!)

2.  Accepted a new position that would prove to be an amazing journey. 

3. Discovered my love obsession  for podcasts!!

4.  Bought our second home (a beautiful Craftsman! I LOVE our new home!)

5.  Spent the summer working w/ my best friend on our old house to get it ready for rent (and simultaneously increased his patience threshold!) 

6. Became a landlord and found some  really awesome tenants!

7. Yielded a ton of yummy eats from our first official garden in our new home! Mmmmm butternut squash! 

8.  Had our first dinner party! (never entertained because our other house was just tiny)

9. Let go. (I mean this year gave me serious practice!)

10.  Became flexible (and I'm not talking about fitness--- which will go back on my Resolution list :/  ) 

11. Tried my hand at kale  recipes and LOVE  them!! (from our garden) 

12. Accepted that I may never be a yogi, but during PMS, it is paramount that I play the part!   

 

Change, Friend or Foe? Struggles, Epiphanies, and Change....

This is a blog I would normally write in January, but some how, September has always had a "new year" feel to it, with the start of a new season and the beginning of a new school year. 

I have always been highly motivated to learn and grow through change. I accredit that to my childhood and always finding ways to adapt and rise above adversity. This year has been chalk full of change in just about every aspect of my life. 

HORMONES:
Oh lordy! Can we just have a real moment and a glass of red to toast this right of passage we all dread? If Hormonal shifts in your 40's don't humble you, nothing will! I have spent a great portion of the last 2 years studying, researching, and seeking out the right type of holistic approach to bring some balance back into my life. I have seen what women before me have gone through and that is motivation enough to cut the bullshit and get real with myself. Diet, sleep, exercise (and I don't mean the counter productive, obsessive, 2 hour a day kind I had practiced a couple of years ago... yeah I said it!), supplements, and  stress reduction have been a great learning curve for me, but one that I finally feel a bit on top of.

This one change alone completely rocked my world with fitness and my body image. Having been a recreational body builder for a few years and then see the changes in my body when I transitioned into a more realistic and balanced approach to fitness was incredibly difficult and discouraging. There were times when I gave up on fitness and only worked out 1 time a week in lieu of all the other changes I was going through. I will tell you, when you develop  that type of physique, after having been overweight, it does a real number on your head when you let it go and try to navigate a more balanced approach.  I still have some definition from weight lifting, but I'm quite a bit softer and it has taken some time to get use to. 

I am still struggling with navigating balanced fitness but I find that I am really enjoying a holistic approach of freely doing what my mood and body want and not following a strict weekly plan of a lifting split. Yesterday my plan was to have a heavy lift day. Instead, I wanted to take some equipment to our Stadium Bowl and hit some stairs and track. I did with no regrets and had a blast! I may not have the esthetics of my body building days (which not only wreaked havoc on my joints, but took away from my family time), but now I am building a more care free relationship with fitness where the motivation is fun, good health, and flexibility.  

All of the other changes in my year have been pretty huge, yet positive (although not all of them felt positive at the time). Among them was an amazing job change and the purchase of our second home. We are also new landlords, as we decided to keep our first home since it's paid off and rent it out for additional income. It's been an interesting ride  and our first tenants are moving in as I type. 

The point of this blog? Change is amazing!! It doesn't always feel like it though. Most of the time we resist any kind of change and fight it like it was a dingo going after our baby. 

What I learned this year is that change doesn't change your life, it adds to it and gives way to new experiences and possibilities. I have learned a lot about myself this year. Most importantly, I have learned not to take life (or fitness)  too seriously; for life is hilariously unpredictable and meant to be fun.... and so is fitness!

Post Holiday Challenge!!

POST HOLIDAY CHALLENGE!

JOIN ME!!

I don't know about you, but I really over extended myself this holiday season. Between getting my thyroid under control, spraining my ankle, stress at work, and being surrounded by constant baked goods and all things sugar and alcohol.....(How about that for a mouth full excuses!!) I am looking a bit pudgy and feeling quite sluggish. 

  

Cocktails, cookies, and lattes!! OH MY!! 
Did I mention the eggnog...... 

YIKES!! 

Well, fret I will not! I believe in taking action and have no doubt I will meet my goals and get back to how I normally eat......

I have never done any kind of elimination challenge, but a fellow trainer in a conversation this past October had told me it was one of the best challenges she personally had ever done. Well those words are still in the back of my head, so I'm going for it! 

My challenge (which my hubbs is doing with me as well) is from Monday, January  5th to Wednesday February 4th (30 days!!) I will completely cut out all alcohol and sweets. With the exception of coconut sugar in my coffee and a little honey in my smoothy, I will take out all sugar and junk as well as wine (OUCH) alcohol, and beers)

I invite you to join me in this very real challenge. Not gonna lie, this will be a great challenge!! Detoxing from sugar is a great struggle for me, and red wine is near and dear to my heart. I'm all in though and hoping to find a few of you who are willing to commit to doing something amazing for yourself as well.

Who's with me??!

Let's do this together!!