Posts Tagged ‘weight’

Healthy Reset: How Its Going Week One

July 3, 2015

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The new eating plan got off to a rocky start on Monday morning, when I discovered that the only thing to make a smoothie out of was a few freezer burned strawberries and some pineapple chunks. Those mixed with water left me a bit cold, but it was better than a completely empty stomach as I headed to the gym. The lesson was quicky learned; be prepared.

In order to eat fresh, whole foods, one has to have them on hand. On the way back from the gym, I detoured through Chelsea Market and picked up lots of fresh produce and some fish to facilitate easy meal preparation. I am lucky to live in New York where I can walk out the door and have my pick of places to buy healthy food within a block or two. A word to the wise: if you have to drive to get groceries, stock up!

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The rest of the day went off without a hitch. While the program allows snacking if you are hungry, it is preferable to eat three healthy and filling meals instead. Some of the snacking cycle is in our heads. We get bored, or tired and think we need a snack. Sometimes we do, but often times we just need a glass of water or a cup of green tea and a diversion. Yesterday, I needed a snack.

Most Whole30 participants complain of headaches and low energy during the first week. This is a result of our bodies coming off of sugar, caffeine ( although coffee and tea are permitted, without dairy or sweeteners) and much of the excess junk that we previously consumed. My diet is not all that different on a daily basis, with the exception of dairy, mostly in the form of Greek yogurt, so I am hoping to bypass the hangover feeling that many people endure during days 2-7. Afterall, it was that hangover feeling that I got when I ate poorly that prompted me to try this. So far, I made it through a cycling class followed by a pilates class, so I guess I am doing fine.

Although the plan strongly urges you not to count calories or weigh yourself for 30 days, I recorded my food and exericise in my journal anyways, and discovered that even though I ate three healthy, balanced meals, my caloric intake was extremely low. Most experts advise eating at least 1200 calories per day, without exercise. Given that my workout burnt over 700 calories today, eating less than 700 calories can’t be good, so I treated myself to a little Monkey Salad. It is a paleo fruit salad, consisting of a sliced banana, a handful of cashews, and a liberal sprinkle of unsweetened coconut flakes. It is considered an acceptable indulgence since it uses approved foods, contains fruit, fat and protein, and doesn’t mimic something we are trying to avoid. It hit the spot, and could become a go-to. It also contained almost 300 calories, so it is important not to go crazy with it under normal circumstances. However, it drives home a good point: although Monkey Salad has as many calories as a cookie (or 2), or a bowl of ice cream or some chips, it is healthy, nutritious and contains no additives. ( Check the labels when buying coconut and cashews to make sure that is all that is listed on the ingredients. Sweetened, salted or preserved coconut is a big no-no.)

Day three brings no news, and if I continue to be home, without travel or social plans, this could be easy to sustain. It requires a lot of shopping, and chopping, but I know that I am not putting anything into my food that is against the rules. I love vegetables, so eating lots of them is fine. I am not longing for anything at this stage, but I am only a few days in. The weekend presents a challenge, when we typically eat out for brunch, and I indulge in a little wine and whatever at night. I am committed to NOT doing that this weekend.

Day 4 brings an ooops into the equation. In repurchasing a few things that I had on hand, I read the labels more carefully and low and behold, I have been using a few non-compliant items.

Srirachia contains sugar, a big no-no on this plan. The rules state that you must start over if you eat non-compliant foods, but there is no way I am going to go nuts over a tiny squirt of hot sauce that probably contained mere grains of sugar. But, speaking of nuts, Trader Joe’s roasts their cashews in rice bran oil. Yep, not on the list. Today I bought raw cashews, and will roast them myself, without any oil at all. While all of this sounds a bit extreme, the lesson here is to read labels carefully, and avoid packaged foods wherever possible. Freshly roasted nuts are delicous, and Tabasco sauce and Chola are both compliant, so I am not really giving up anything else here.

Whole 30’ers report feeling nasty and viscous on day 4, but so far, I don’t feel any malice towards anyone. I didn’t sleep as well as I should last night, so I am a little tired, but otherwise, all is normal. Many of the participants don’t workout, but I am keeping up with my workout schedule as usual. I guess the more detoxing you need to do, and the worse these first few days are. I don’t recommend going cold turkey on this plan, if your normal eating habits are poor. If you decide to do it, it might be best to start weening off the addictive foods on the list a bit before embarking on the full deal.

I am planning to invite a few friends over for Fourth of July dinner. I don’t mind making a dessert for them and not eating it, and I often serve meat to my family or guests that I don’t eat, but I would like to make all the side dishes compliant. With vegetarians in the mix, it will be a challenge to give them enough heft without dairy, beans, soy, grains or flour. Perhaps putting non-compliant ingredients on the side will be the answer. Check back for the verdict on how the holiday weekend went, temptations and all!!!

Photo: Glasshouse Images

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Respect Yourself

December 27, 2012

Young woman having body treatment on legsIt’s been a tough few months. In late October, Hurricane Sandy hit New York City, leaving us powerless for almost a week. Days later, we experienced the chaos of voting, followed by another storm.

Just as we were getting back to normal in early November, I fractured my knee.
Hobbling around was difficult at best, and for the first month, I barely moved, yet somehow managed 60-70 hour workweeks.

I just started walking a few days ago, albeit slowly and gingerly.

It is amazing how weak I have become. I am experiencing soreness, akin to the morning after a crazy hard workout, just from walking around.

As an avid exerciser, and someone who walked everywhere, this sedentary life has been difficult. More importantly, it has been eye opening.
I think I have been not only rehabbing an injury, but also rehabbing my lifestyle.

Prior to my accident, I had an extremely healthy diet. I lived in fear of skipping a workout, and felt guilty over indulgences. I tracked every movement and every calorie with an iPhone app. The mere thought of not working out for a few days, let alone months, terrified me.
The first few weeks were the most difficult. Not only could I not make it to the grocery store, I couldn’t stand long enough to prepare the food. Add in a beyond crazy work schedule, thanks to Sandy tearing through in the middle of a big deadline. Eating well was not a priority. I ate whatever, whenever, and worried that I would end this 10 pounds heavier.

Guess, what? My weight has remained about the same. Yeah, I am surprised too.

A few realities:

My increased activity levels left me always hungry.
Deprivation left me always wanting something else.

Muscle weighs more than fat.

It takes a long time to build muscle. Fat takes over pretty quickly.

My appetite is reduced; therefore my calorie intake is reduced. Although I am not limiting myself to being fat free, gluten free, or sugar free, I am simply eating less. If I want a cookie, I eat a cookie. I don’t seem to want 6 of them.

Muscle does weigh more than fat. While my weight is about the same, my pants are actually getting to be too big.  Where there was muscle tone, there is now just flesh. I am looking skinny rather than healthy. My formerly hard body has been replaced by a very soft one. I now know that the number on the scale is not an indicator of how I look, or how much body fat I have.

Don’t get me wrong; I am not advocating a poor diet, or a non-active lifestyle.

I am not living on fast food and processed junk.
I will be back in the gym the minute the doctor tells me I am strong enough to do so.

What I am advocating, is giving ourselves a break. Would working out 4 days a week instead of 6 be so bad? Would eating healthfully but not obsessively, work better than constant restriction and occasional binges? For those who don’t have a good diet and exercise routine, the thought of all or nothing often feels too daunting and stops them from even trying. For those of who do, obsession can easily take hold.

I want to be strong and healthy, and of equal importance, happy.

I love how I feel after a hard run or a challenging cycling class. I have more energy and stamina when I eat well. But, moderation, for those of us capable of practicing it, is a good thing. And it works both ways. Too much of a good thing, is still too much. My body was trying to tell me to back off, with cranky aches and pains and constant exhaustion. It finally, just cracked. Right across the kneecap.

While many of you are crafting your New Year’s resolutions to start diets, lose weight, or join a gym, why not join me in vowing to respect our bodies and all it does for us?

Instead of thinking about a diet, why not think about nourishing your body for optimum performance? Care for your body as you might care for something else that is important to you.  Listen to what your body is telling you and respond to it.

We only get one body; take good care of it.

photo: Glasshouse Images


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