healthy |ˈhelθē|adjective ( healthier , healthiest )in good health: : feeling fit and healthy.• (of a part of the body) not diseased : healthy cells.• indicative of, conducive to, or promoting good health : a healthy appetite | a healthy balanced diet.• (of a person's attitude) sensible and well balanced : a healthy contempt for authority.• figurative in a good condition• desirable; beneficial• A conscious choice; A life-long commitment.

Sunday, January 29, 2012

When Dogs Attack.

So I live in this secluded subdivision on the outside of Red Deer. It is older, but has a nice, comfortable, family feel to it. I love running here. I can do 6 rounds and call er' 10km. Its great, and goes by quick. However, not everyone's yards are fenced.
I have been attacked by small dogs numerous times. The big ones, yeah they bark, but they don't leave the yard. The small ones (from many different houses) will chase me down, bite at my ankles, and growl and bark and scare the s*^& out of me. I have developed a legitimate small dog fear. I have even been attacked on a jog at the dog park.

I swear to god they can smell the fear in me. This is where they get their power from. Small dogs are fast. I certainly cannot out run them. For this reason my only defense, when one is coming at me and won't come down, is physical abuse. I have had to kick dogs away from me numerous times, because they won't calm down. This angers them more. It is freaking terrifying.

It has stopped me from running around my lovely block, because I tense up with anxiety that I am going to be attacked. This morning, with some nice weather, I decided I would attempt a run. No go. Halfway around my first loop a medium sized dog came running at me. Thank goodness I was able to calm him down with my melodious voice and coaxing "nice boy"'s. Still. Not. Fun.

I walked the rest of the way home, and grumpily got in my car to drive in to RD to do my run. Parked outside a gas station and plowed through the rest of my 10km. It was good. I think it will become a regular "starting point" for me. I have a few around town now, so I can mix up my routes but I look forward to the day when I own my own house, and can just gear up and head out the door.

On to other news.. I am sitting at 128lb this morning and that is okay by me. I am so happy with how I feel and what I have been eating. Still focusing on whole foods. Still looking forward to warmer days when all I want is only raw veggies & hummus :) for now, more comfort foods like chilli, stir fry and veggie roll ups, gotta have some warmth!

How do you balance out cold weather and eating?
I love salad, and raw veggies and hummus, but in the winter, I literally feel colder when I eat these foods. Is this just in my head? Any tips on how to include these types of meals more frequently are more than welcome!

Friday, January 27, 2012

Reject the Diet Mentality

1. Reject the Diet Mentality Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.
This is what I have been focusing on the past two weeks. Slowly, one by one, and I am going to attempt to "master" (if you will) the whole intuitive eating thing. I want to find a balance between health, eating well, and moving my body that will bring about a happy and healthy weight. I want to feel good. I want to look good. I want to accomplish these things without stress and worry about numbers.


How have I rejected the diet mentality thus far?
  1. No longer counting calories
  2. Creating healthy, balanced, vegetarian meals while being conscious of ingredients and how I am feeling after eating
  3. Attempting to watch my grazing - I could eat all day if I let myself
  4. Trying to eat only when I am hungry and passing on food when I am not
I feel really good so far. I honestly don't believe I have jumped off a cliff or anything crazy with my eating habits. I eat breakfast, a snack if I am hungry, lunch, a bit of grazing/snack, supper, and sometimes something sweet. I have been exercising regularly and feel the same as I did before, just less stressed about the numbers. I haven't been doing any out of the ordinary baking or cooking, just the usual. I guess we will see how it goes.

My goal is to try and post a new principle every week and write about how I am working to achieve it.

Have you read any great healthy eating books that you would reccommend?
I love Intuitive Eating, as well as Breaking the Food Mentality.

Wednesday, January 25, 2012

What I Ate Wednesday [2]

SO. I nearly forgot about WIAW. But no worries. I remembered last minute for my lunch and snapped the last delicious bite.

I was at the healthy living expo 2 weekends ago and I ended up winning a free body analysis (like body fat percentage and stuff like that). Today! I went for my first appointment. It was pretty cool actually. They took accurate measurements and entered them in to this program. They also took my height and weight (Staying strong at 127.5lb) and calculated my activity. After entering all the information they calculated my daily caloric requirements as well as my muscle mass : fat ratio. I am sitting at 24% (Healthy is 18-25%). He said that I was at the high end of the spectrum and to get down to the low end I would need to lose the 7ish pounds I gained. I am not looking to lose weight right now. I am trying to maintain and eat healthy. If I stay at the high spectrum, oh well. It is nice information to know, but right now I am just trying to find a healthy balance.

He also calculated that my calorie intake should be between 2000 and 2400 depending on the activity I do in a day. WOAH. I think that is way too much. My BMR according to their program is 1443, Specific Dynamic Action of Foods (How many calories my body burns by digesting) is 144, leaving my Resting Ending Expenditure (sum of BMR and SDA) is 1500. From there adding on my Activities of Daily Living (if I am moderatly active) is 400, and my Exercise calories is roughly 400 depending on the activity, that means I should be eating close to 2100 calories.

I don't think I burn that much in a day. I am not trying to count any calories. Just eat when I am hungry, stop when I am full. It is going really good so far!! I have created lots of healthy meals including Caitlin's Mexican Lasagna, Kristin's Pizza Rolls, Angela's Healthy Granola, and Stuffed Mushrooms! Some modifications worth noting: Adding quinoa, reducing the brown sugar, agave, and nut butter and upping the applesauce in the granola, this really reduced the sugar intake and upped the protein. Also used the Pizza roll idea to make BBQ rolls - Subbed in Ranch BBQ Sauce and Swiss cheese. The Lasagna is seriously one of the best things I have ever eaten. Matthias and I agreed that it is a new staple meal for us. I feel like I have eaten like a queen this week.

He also told me I needed to strengthen my back (Well, duh) and do more weight training (Another, Well, duh), but all in good time me thinks. I go back next week for my Fitness Test, so I will update you guys on that!

T-13 days till my first shift of my preceptorship. Pffft. Not. Getting. Nervous. At. All....     :|

Pictures of thy eats;
SCONE & A COFFEE WEDNESDAY! Featured this week: Raspberry. MMMMMmm
Post-Run Snackage
Lunch was a Veggie Quiche from Safeway. I needed to get something before my dentist appointment or else I would have starved. It was pretty good, in a pinch, I would buy it again.
Snack Numero 2. Also munched on a scoop of peanut butter and granola
This was awesome. I made Pizza Rolls filled with spinach, green pepper, onion, mushrooms, cheese and tomato sauce. On the side were canned beans. For dessert...... wait for it..... I used an extra wrapper and put in sliced up banana and PB2. Baked alongside the pizza rolls for a freaking banana spring roll. WTY. (What The Yum - New term, use it!)
Grazed on some mushrooms during the cooking of supper. As well as some chunks of pineapple chunks and raspberries throughout the day. I also enjoyed a second coffee (homemade with 1tbsp of Vanilla Creamer) but forgot to snap a pic! Shucks. If I get hungry a little bit later I will probably snack on an orange or some more fruit salad as it has almost hit its expiry.

Was a yummy day. Tomorrows breakfast includes Raspberry Peach Vanilla Protein Oats. I wish it were morning already.

Wednesday, January 18, 2012

What I Ate Wednesday

I really like seeing what other bloggers eat! It is a good comparison to my own portion sizes, and helps me to brainstorm ideas of what I want to create in my Kitchen. I saw the whole "What I Ate Wednesday" on another blog, but I don't remember where (!? - If it's you please let me know so I can reference it!). Anywho, it sounds like a good idea, and now that I am not counting calories like I used to I figure it might be a neat way to show you that I haven't gone off the deep end. In fact, I think it has been going splendidly. I feel less stress and tension, I am listening more and more each day to my body signals, and I am practicing more conscientious eating. Yay!

Wednesdays have also become "Scone & A Coffee" Wednesday for me. I love me some City Roast and including a weekly, fresh out of the oven scone into my diet brings me a lot of happiness :) I savor them, truly savor them, and by the end of breakfast I am ready to have a positive day.

That being said. On "What I Ate Wednesday" you will probably (hopefully!) always see a scone and a coffee for breakfast! Yum-o.

Starting the day off right with a Downtowner Latte (Subbed espresso for 1/2 medium roast, Soy Milk & Half Sweet), This week's scone was very delicious, cinnamon apple, can't go wrong!
Snackage: 1 small banana, diced, with 2tbsp Chocolate PB2, Microwaved x30sec (Looks gross, tastes heavenly)
Lunch: Light Hummus & Mixed Veggies, PC Wrap with Tofurky, Swiss, Mushrooms & Cucumber, Spinach & 'Cado
Snackage #2

Supper: Whole Wheat Spaghetti and Mixed Beans in Tomato sauce, topped with fresh Parmesan
Dessert: 100 Cal Yogurt Pretzels
Oh Hey There Grad Ring! Glad you finally arrived in the mail.
So what did you think? Not too bad hey. It was a yummy day and I am looking forward to bringing this in once a week. I also want to try out a play on Lindsey's Foodie Friday, but I don't think that will start until after my preceptorship.

It's already January 18th! Woah. How are your resolutions going? If they aren't, just remember that you don't need to wait until tomorrow, or the start of a new week to make a change. Make a committment right now, to yourself, that your next food choice will be a healthy food choice.

Sunday, January 15, 2012

Progress & Love


 

Combined Weight Loss of 135lb, Woah
He's my Soul Mate
<3

Numbers & Stress

I am getting sick of the numbers game.

Frick.

I guess I have been sick of the numbers game for some time now.

I love living a healthy lifestyle. I love eating good, nutrient rich, vegetarian food. I love fresh fruits and vegetables, quinoa, lentils, oatmeal, whole grain rice, natural peanut butter, roasted nuts, apple sauce, all of it. I feel like I generally have a grasp of what I eat, when I eat, and how much I need to eat .... most of the time. I am so not 100% perfect. But I am starting to wonder if constantly counting calories, constantly needing to know how many pounds I weigh, if it is starting to be counter productive to making healthy choices?

I have trigger foods. They seem to change depending on the types of food I am eating at the time.
  • Milk Chocolate (Numero Uno Trigger, Very Dark (which I prefer taste wise) doesn't have the same effect)
  • Roasted Unsalted Nuts (Particularly Cashews and Pecans, those little buggers)
  • Peanut Butter (The processed kind)
  • Large flake cereal that I can munch on (Hello, Vector)
  • Cookies
  • Chips
See a pattern here?


MUNCHIES

I am total grazer at heart. This is my downfall. I will snack myself to sickness, if I have the proper foods at hand. Which is why I don't keep them around..... for the most part.

Everyday that I don't eat chocolate I feel easier and easier about it. I also feel lax enough to let myself have it for a day (yesterday), and today, I feel no cravings for it again.
But I have semi-replaced it. With fricken roasted nuts. Which are good for you, yes, but they are calorie dense, and 1/4 cup serving ... is. not. enough. for. my. belly.

So why is it so damn hard to just not eat them? 1 turns in to 2... into 4... into a handful..... x4. That is why the scale said 127.5 this morning. Everything else I eat is seriously good, and not too high in calories. It is the freaking nuts.

I am going to have to get over this draw to them. Matthias loves taking them in his lunches for work, and I can admit that I am sure they will become a staple food in my pantry.

But that brings me to another little "Grrrr" at the the moment. The number on the scale. WHY oh WHY does it matter if I weigh 127.5lb? Why does that number make me feel fat, uncontrollable, and like a failure?

I HAVE LOST LIKE 65lb. THAT IS SUCCESS. WHY DO I FEEL THIS WAY?!

Rant done. It is just annoying that my brain - eye connection sees this as bad. Why is it bad? It isn't. But I still feel like it is.

Same with the calorie thing. I feel like counting them meticulously is starting to take too much time. Then I eat more. Because it stresses me out that I am not counting everything. Then I don't count what I eat.

I am starting to think that the solution to this problem is in the form of removing numbers?

I know what portion sizes look like. I know what foods are healthy and what foods are not healthy. I have a rough idea of calories in pretty much all of the regular foods I eat. I know how to eat to lose weight. I know how to eat to gain weight.

I need to learn how to eat to just be healthy. Not worry about the number of calories in a day compared to the number of calories burned in exercise. Not let that number determine if I have been "good" or "bad" that day. Just eat. When I am hungry. Good food.

I don't want to eat according to a plan, but it will look roughly like this: Breakfast, Lunch, Snack, Dinner, Small Snack/Dessert.

I will roughly estimate calories, but I won't be obsessive about them. I won't eat any more nuts, because right now nuts and I can't be friends. I will eat when I am hungry, and only when I am hungry.

Here is the important part: I am going to make a concious effort to ask myself every time I eat: "Is this food god for me? Am I HUNGRY?" If yes, continue with eating. If no, stop, ask myself if this is what I truly want, and if the portion is LESS than the intended serving size. I want it to be less because of the whole 3-bite rule. 1st and 2nd bites are the best. Anything after that doesn't quite match up. Make adjustment to portion size if necessary, and continue with eating.

127.5 this morning. Sure my size 2 jeans are on the verge of too tight. I get it. Sure my inches in my hips and thighs were up this month. Yeah. That happened. Doesn't mean I am going off the deep end. Doesn't mean I am a failure. It would be totally irrational to think that once I hit a weight I loved (122.5) that I could maintain that weight, forever, with no problem. I am a food addict. HAH. I will struggle with maintenance forevs. Weekly weigh in's will remain, Monthly inches will remain.

What do you think of this plan/idea? Please be honest here. I want your true feedback!

Tuesday, January 10, 2012

Guest Post!

I am honored to be guest posting today over at Work It Out, Gurl.

Check it out!

Monday, January 9, 2012

The Luckiest of Days

Today was totally my day.

I got to the gym and the radio announced they were giving away 2 tickets to the healthy living expo in my city this weekend. Of course I was already planning on going! But get in for free? Yes please. I have called trying to win numerous times in the past and the last time I won was last February when I won a Hot Yoga Pass. Well La-Dee-Da. I got through and won me a set of tix! Score.

Had a pretty good workout at zee gym. Left feeling good and excited to cook some vegan enchilada's for supper (They turned out awesome btw). Got to our mailbox and heard that it was time for the Mongolie Song Grill (The radio mashes up a song and you have to guess which one it is to win a Gift Certificate to the Mongolie Grill). Yup. I won that too! :D

Got out of the car to get the mail and found a penny on the ground.

"I need to buy a lottery ticket"

So I did. And this Friday (the 13th nonetheless, a unlucky very lucky day in my books) I will win enough money for a down payment on a house. You heard it here folks. I won't win the jackpot. But I do plan on winning 15 thou. Capeesh?

Went to pick up my radio winnings. Turns out I won a Subway card too.

Lottery........

Here I come.

Saturday, January 7, 2012

Focus

We didn't get the place... I'm not too sure what else to say about this topic at this point, cause it is the weekend and everything is in limbo with stuff being closed, but right now I am trying to think positive thoughts. Focus on the good.

I obviously am a believer in the quote "Everything happens for a reason." My friend Julia would always tell me this when my heart was "crushed" by another boy. At the time, I would try to believe her, but it started to get old. Really? EVERYTHING happens for a reason? Why cant __________ (too many crushes to count) just like me? Well... that's because no one but Matthias is supposed to love me. Because no one can love me like he does. He is the most supportive, caring, funny person in my life. He is better than good. He is the best. All that matters is that we are together, and regardless of where we live or what happens, I find comfort in the fact that I know at the end of the day he will love me and that is comforting.

I am almost (!!!!) done school. I am already finished my 1st assignment, already created a Pharmacology study guide, and now I just need to keep up to date on Tutorials and work on my Resume. Easy peasy. In a few short months I will hopefully be working, saving money for a down payment of sorts and actually contributing to Matthias and I's life together. Can't. Wait.

I am healthy. Although right now I am coming down with a pesky cough, I still try and fuel my body with whole, unprocessed foods. Right now I am focusing more on what I am putting in to my body as opposed to how many calories or when I am eating. Weigh in tomorrow... we will see how that goes.

Wednesday, January 4, 2012

The Chocolate Diaries

Day 3.

Yup. I have gone 2.5 days without chocolate now. Feels good. I am also on about day 5 of eating no chips. Which also feels good.

I start back to school tomorrow and I am super pumped!! I can't wait to get through this and become an RN. 13 weeks to go!!!

Matthias and I looked at a place yesterday. We will probably hear back today if we got it or not. I am praying and hoping and thinking positive thoughts. Fingers crossed for us!

I stepped on the scale today and it said 127.5 again, which I am happier with. I am eating healthy and feel better already. I hope to be at 127 by Monday. Just 2 more pounds to go until 125 again. I can do this :)

I am not counting calories until after I have finished the meal, which is going good for me so far. I know how to put together good, healthy meals, its the grazing in between that I need to really focus on.

How are your new years resolutions going?

Monday, January 2, 2012

Woody's 1/2 Marathon Training

Each Week Consists of: 1 Long Run, 1 Medium Run, 1 Strength/Stretch Day, 2-3 Cross Train Days (any exercise really), and 1-2 Rest Days [Open to interpretation and to how I am feeling during the week, some weeks might have 2 rest days, some weeks might only have 1]

Week 1: LR - 7km, MR - 3km
Week 2: LR - 8km, MR - 4km
Week 3: LR - 9km, MR - 5km
Week 4: LR - 10km, MR - 6km
Week 5: LR - 10km, MR - 6km
Week 6: LR - 11km, MR - 6km
Week 7: LR - 12km, MR - 7km
Week 8: LR - 12km, MR - 7km
Week 9: LR - 13km, MR - 7km
Week 10: LR - 14km, MR - 7km
Week 11: LR - 15km, MR - 7km
Week 12: LR - 15km, MR - 7km
Week 13: LR - 16km, MR - 8km
Week 14: LR - 17km, MR - 8km
Week 15: LR - 18km, MR - 8km
Week 16: LR - 18km, MR - 8km
Week 17: LR - 18km, MR - 8km
Week 18: LR - 19km, MR - 8km
Week 19: LR - 20km, Short Run - 5km
Week 20: WOODY's!

I was asked some questions about training... inside vs. outside running. I wish I could be of more assistance, but I trained during the summer for my other 1/2 marathon and I only picked up running last February, so I am a novice to the sport!

This year I purchased a nice pair of running leggings, a base layer, a middle layer, and I have a fleece for a top layer. I did my 7km run on Saturday, outside with Danielle. It was -4 out. It was actually a fantastic run! I don't think I will be able to run in more than -10... I am a huge baby. When that happens I will do my runs on the treadmill, and work in some intervals and speed training with them.

I stepped on the scale to a number I didn't like at all today. A number I don't really believe. 129.5lb. I know that is still a very acceptable weight and number, but I don't think I ate THAT much to gain THAT much weight. So I will weigh myself again next Monday, after a week of welcomed clean eating and hope to see something a bit more believable... maybe 126?

Happy first week of 2012!

Sunday, January 1, 2012

The Chocolate Diaries [Day 3]

...AKA Day 1.

Going Strong.

1st 1/2 Marathon Training Run was yesterday! 7km and rocked it. Excited for a new Race Season. More on that tomorrow.

Happy New Years!