A Slower Week

I haven't been keeping up on my counting very well, and I think I've gone over/not made the best food choices for about 3 days. I'm doing better today, though. I want to do better. I haven't really exercised this week since the last time I posted. I think I'll have to do the elliptical machine from now on until it's time to train for the September half-marathon. I want to do it, I can do it, I will do it. I still feel good about it, I just haven't been pushing myself as hard this week. I do have to practice Hula today, though. I have Hula class tomorrow, and the only step I can remember right now is the u'wehe. I had better get it down today, or I'll be in trouble tomorrow!

Yesterday....

I may have over stepped my calories for yesterday, but I'm really not sure. I made Quiche Lorraine--my favorite--that used a substitute equivalent of evaporated skim milk instead of cream, egg substitute (egg whites) instead of whole eggs, lean turkey bacon instead of regular bacon, dried onion, lite Jarlsberg and lite Havarti cheeses instead of regular swiss and any other cheese, plus a little bit of parmesan cheese and pepper. However, I did still use a pie crust instead of putting in light biscuit mix for a 'crustless quiche'. I think that I will try it that way next time. I have to say, I was VERY impressed with the way it turned out. It was really tasty! I think I will try it with regular egg whites, a bit less parmesan, and try it crustless next time. Wow, it was definitely good. I think that if I was over, it would have been that pie crust.

I woke up late again today, and so Hubby gave me a break from the morning routine so I could go ahead and get my exercise in; I didn't do it yesterday. I was so tempted to get off the treadmill, but the Lord helped me maintain focus and stay on it until the exercise was complete. I warmed up for 5 mins walking, and then started running, but then my left knee started having a sharp pain in it, so I just walked fast for the rest of those 3 mins, and then did the regular walk for the next 3. When I started running again, it didn't hurt anymore. I think I just needed to warm up a bit more. I was able to do 14 minute miles for 30 mins, plus another .4 miles with warm-up and cool down. I feel good now, and I'm glad that I went ahead and had help to get my exercise done.

I decided that the reason I've been feeling so bad is because I'm improving, and Satan likes to mess with my head. My hubby has been trying to improve his life also, and has been experiencing similar problems. However, we still have the advantage, because we ultimately have the upper hand in having our spirits control our bodies, if we want to do the work for it. It's very exciting to know that there really are great results of working hard, and that we can partake in the 'spoils'. I imagine myself, after I have made my physical transformation and staying that way, talking to people who are struggling who will probably try to say something like, "Well, I've had to battle this my entire life; you don't know what it's like." Then I'll say, "Think again, sistah..." and let them read my story, see my pictures and feel the strength that comes from making the choice to get through something hard and coming out victorious on the other side.

End of Week 7 Report

I was a bit discouraged with what I saw, but I don't have reason to be. I think I was just feeling badly because I'm behind on my over all goal. That's alright; like I said, I will be happy even if I only take off 40 lbs in 6 months instead of 60, because the main idea here is to become a better me, and to change what my everyday life is/was like. I'm happy with it. Hey, I'm one sixth of the way there! Can't feel bad about that.

Last week's weight: 200.4
Today's weight: 197.6
Difference of: 2.8 lbs
Total Loss of: 10.6 lbs

One thing that I know I need to be careful of is waiting too long to get my breakfast after exercising and waiting too long to exercise on an empty stomach and then getting my breakfast late. I have felt a few times that my blood sugar was too low when I was exercising because I had been awake for some time before exercising. I prefer to exercise on an empty stomach because then I can use up my stored fat better. Today, I got up late, so I went ahead and had my protein breakfast smoothie. I'll just wait another 30 mins before I exercise.

After doing more research on the Internet, I have decided not to try for the Teton Dam Marathon this Summer. The reason is that I don't want to get an injury from trying to push myself too far, too fast. So, I'm going to enter the half-marathon in Pocatello instead. That one is supposed to be on September 5th, called Run the Gap. My friend Patty says she kind of likes that one better because it's flat except for one on-ramp. I'm also going to read a couple of books about marathoning for someone who has been a non-runner most of their lives.

Get over it!

Man, I don't know what my problem is, but I've been feeling pretty low and discouraged in many facets of my life.  To add to it, I got on the scale this morning--cheating--and was disappointed in what I saw.  I really don't know what is going on with me, but I want to figure out what it is and just get over it...

Kicked up a notch

Well, I suppose that 'bumped' would be more accurate than 'kicked' up a notch. I did my first day of running 3 mins, walking 3. I stayed right at or barely below 5.0 on the treadmill during the run, and at 3.5 while walking. I want to be able to bump up my speed also, but I'll at least just keep doing what I can.

I know it was the right thing to do to bump it up today because 1. it was pretty hard for me and 2. I was able to do it anyway. I did almost 2.5 miles with my warm up and cool down. I did do upperbody weights today as well, but didn't push as hard because the back of my arms are hurting, right above my elbows and toward my triceps. I think I should keep working, but I need to be careful.

Eating went well. I have to manage carefully because I might have cake on a combined bday party for my sister and me on Saturday.

Another Day

Yesterday and today I did another 2 miles in 30 mins on the treadmill, but today I started having the fight with myself right after I got onto the treadmill. It was kinda hard, but I stayed on and felt really great about half way through. That's good though, because now I know that I can do it, even when I feel like I can't--because it actually means that I just don't want to for what is probably a lame reason, like "it's hard". So what, and I feel good. Tomorrow I will start the run3/walk3 thing, repeated 5 times, with a 5 min warm up.

I did really well with the eating yesterday except that I wanted some bread with my dinner, so I had some--2 pieces. Not very good. I also had about a cup of a carob-banana malt that my sister made for me with double churned vanilla ice cream, skim milk, and the above mentioned flavors. I figured I was allowed a little bit of sweetness, since it was my birthday. At least I didn't totally blow it, (at least not really bad), but I'm sure I went over 1550 by a little. It was probably around 1600-1650 yesterday--I obviously didn't finish keeping track.

Doing Better

Today I woke up feeling much better about the future and myself. I got onto the treadmill and did a run2min/walk4min thing for 30 mins, and completed 2 miles doing that. That's a pretty big step for me. My upperbody is sore from doing weights yesterday, and it's actually a good feeling.

A really hard thing from yesterday was having to start over on a mental basis also. I had to fight myself a bit to get on the treadmill yesterday because it was already 10am and would have been way easier to just allow myself to go with the thought of, "No, it would just be easier to start over tomorrow morning." I'm glad that feeling didn't prevail, because, in reality, it wouldn't have been any easier today--I would have just had the same fight with myself and even felt a little worse for not just doing it the day before.

I did really well on my eating yesterday, though I could have used 2 more cups of water and a few more green veggies; I need to go to the store.
Here are yesterday's numbers:
1454 cals 32g fat 182g carbs 99g protein 7c water
Today was good also, but I'll post the final tally tomorrow.

Back...with a vengence

Wow. I blew it. No excuses, I just did. I exercised one day and ate badly the whole time. I was feeling absolutely terrible about it, especially last night, because when I got to California, my pants were actually feeling quite loose, and when I left, they weren't. Yesterday at church, a little girl in my primary class said, "Sister Erikson, are you having another baby?" I said, "Heck no, I'm just fat." She laughed. I asked her if I look like I am, and she said yes. Doh!!! Gotta love blunt kids...they keep it real.

Last night, I was feeling the worst about it, knowing I had to weigh in today and guessing right at what I would see. My numbers here don't look too terribly bad concerning my weight gain, but I missed a weigh in last Monday because I was gone, so I know I gained more than what these numbers show. Because I was feeling so bad, all I could think about was baking and pudding. I resisted the urge to bake anything, knowing it would be bad, I would want more than I should, and there would be leftovers. So, I just made instant pudding, and allowed myself one serving.

My hubbie asked if he should have said something to me about my eating, or if I needed him to keep on me about it now. I said that now that I am home, I'll be good. He reminded me that if this is going to stick, it can't be "when the cat's away, the mice will play" mindset (of course, I'm both mouse and cat...). I have to remember who I am all the time. I think he is right. I can make good choices for my life, no matter where I am, no matter what. All that being said:

Last Weigh-In: 198.6
Today's weight: 200.4
Difference: 1.8 lbs
Total Loss: 7.8 lbs

That really set me back on my 10 lbs a month goal. I don't know if I can feel good about having any birthday cake or anything like that this week (it's my bday this week). I weighed in this morning before eating anything, but I hadn't worked out yet because I woke up late. When I weighed in, I was 200.8 lbs. I had my breakfast shake, drank water, worked out, and drank a bit more water, and then weighed in again, which was posted above.

I did a good workout today. I got some good running shoes while I was gone, and actually got onto the treadmill to start getting ready for the half marathon this summer. I also did upper body weights. It feels pretty much like starting over. My muscles are back to flimsy, and I even used the 7 pounders today, knowing that I set myself back from last week. I'm shaking my head, and trying not to let it consume me. If I have learned from it and do better, than I don't need to let it get a guilt hold on me.

Thanks to all who are keeping up on me and supporting me. I love you all.

Protein Bar Recipe & Cardio

My friend asked me to post the protein bar recipe I use and expound on my cardio rotation.

The protein bar recipe is by Food Network's Alton Brown, from his show Good Eats. I love that show. Keep in mind that it IS a protein bar, not an ultra sweet granola bar. It's better than the ones from the store.

Protein Bars
Recipe courtesy Alton Brown, 2005
Prep Time: 25 min
Inactive Prep Time: 0 min
Cook Time: 35 min
Level: Easy
Serves: 24 (2-inch) squares
4 ounces soy protein powder, approximately 1 cup
2 1/4 ounces oat bran, approximately 1/2 cup
2 3/4 ounces whole-wheat flour, approximately 1/2 cup
3/4-ounce wheat germ, approximately 1/4 cup
1/2 teaspoon kosher salt
3 ounces raisins, approximately 1/2 cup
2 1/2 ounces dried cherries, approximately 1/2 cup
3 ounces dried blueberries, approximately 1/2 cup
2 1/2 ounces dried apricots, approximately 1/2 cup
1 (12.3-ounce) package soft silken tofu
1/2 cup unfiltered apple juice
4 ounces dark brown sugar, approximately 1/2 cup packed
2 large whole eggs, beaten
2/3 cup natural peanut butter
Canola oil, for pan
Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.
In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside.
Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.
In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week (I freeze them for up to a month in a plastic bag, though they're gone way before a month is up--you don't have to thaw them before eating).
*I choose to reduce the amount of fruits I put in so I can add just a little bit of dried cranberries as well. It's cheaper to buy all the fruits in bulk, if possible.
*I use 1/3 c agave nectar syrup + 1 Tbs molasses instead of the brown sugar.
*I also use 2 heaping tablespoons of soy flour instead of the eggs.

For my cardio, either on the elliptical trainer or the treadmill or running around town, I do a 5 min warm up, a 2 minute speed burst followed by a 2 minute recovery--repeated 5 times, and then a 5 min cool down. That 2 min speed burst can seem intense sometimes, but then I just close my eyes and really breathe!

Going out of town

I've done well with exercise and staying in calorie range. I will be out of town all next week. I'm going to get cardio in everyday by walking/running and practicing Hula. I don't know if I mentioned before that I have taken up Hula. It definitely gets my calves and hip flexors and the top of my thighs. I like it a lot. I will have to be careful about what I eat. Since we will be staying with family, I should be able to get foods from the grocery store in order to behave myself with eating. I also plan on making a batch of my homemade protein bars (pretty tasty) to take with me to hold me over when I'm in the car or snacky so that I don't mess everything up.

Wimpy Boot Camp

Connie came today for her monthy check up on me. Here are the updated measurements that she took:

Middle of the thigh: 22.5" (same)
Belly--across belly button: 40"
Hips: 44.5" (lost an inch)

She gave me new exercises to do today. She warned me it would feel a bit like boot camp. Of course, anyone who has ACTUALLY been to Boot Camp would laugh their backsides off at my patheticness, but it just about was--except I didn't cry, and I probably would at a real Boot Camp.

I told PT Connie that I would probably still use my 5 lb dumbells. She scoffed at me and said, "WHAT?! No, you're going to use these tens." I interjected with "But I have sevens!" Nope. Wasn't going to happen.

Here's the thing: my arms feel like jello, and I had to push myself, but I was able to do it, and it wasn't THAT bad. 8) She said, "Are you hurting?" All I could reply in between breaths was, "It's not as bad as child birth."

My wonderful girlfriends and I are going to run the TetonDam 1/2 Marathon on June 13th. Two of my younger sisters have said that they want to do it also. If my brother has his reception that weekend, then maybe my other sister can do it with us--except I don't know if her dr. will let her; she's had a bit of back and hip trouble. Anyway, PTConnie gave me a schedule to get me back into running, and Patty gave me a schedule on how much/how far to run each day to prepare for the big run. I'm definitely excited.

Yesterday's Nutrition:
1302 cals
30g fat
171g carbs
86g protein
8 cups water

End of Week 4 report

Since this is the first Monday of February, I'll do my regular weigh-in, plus measurements and pictures (albeit, not very good quality--my camera was being funny--not haha funny).

Beginning Weight: 208.2

Last Week's Weight: 202.8

Today's Weight: 198.6

Difference: 4.2 lbs

Total Weight Loss: 9.6 lbs

Beginning Body Fat %: 42%

Body Fat %: 39.5 (lost 2.5%)

Upper Thigh: 26" (lost .5")

Hips: 44.5" (lost 1.25")

High Waist--narrowest part of torso: 37" (lost 1.5")

Bust: 46.5" (lost 2.25")

Upper Arm: 13.25" (lost .5")

Neck: 15 (same)

Total Inches Lost: 6"