Mojo's Back

Good day everyone, I hope HUMP day finds all of you in great spirits!!

I’ve been working out pretty hard lately and my body is starting to feel it. I think I need to add a couple of easier days into my spring challenge of exercising every single day for the next 13 weeks. I know I mentioned that I do have a sit down job and that should be plenty of time to recover, but what it actually does is make me stiff. J I need a massage.

On Saturday, during my indoor treadmill walk, I decided to download the C25K app to my ITouch and give it a try using my own music. So I while I was walking to warm-up,  I downloaded the app, selected a bunch of songs, and then hit GO! I spent the next 31 minutes walk/jogging at 4.5mph which was pretty fast for me considering I haven’t done much jogging since last September when my hip flared up. It felt good to do it, and I also felt like I could have jogged longer than the one minute sets, but I wasn’t sure how my body was going to react, so I didn’t push it. After the session, I continued walking until I reached 60 minutes in total. Got off and did some core and lots of stretching. If I don’t get into the habit of always stretching, I will get in to trouble again. On Sunday I did an hour’s worth of strength training, then added on some abs and stretching again. I didn’t go for a training walk because I wasn’t feeling all that great and I still had to take my favorite little man home to his mom. Once I got back from that, it was cool and windy outside and I just didn’t have the oomph to get up and get moving. Spent the rest the afternoon/evening curled up on the couch with Katie cuddling with me (she is one cuddly “big” dog).

On Monday, I still wasn’t feeling well so only did some easy walking. Tuesday I made up for it by doing another 60 minute walk/jog session like I did on Saturday, and then later in the afternoon, I had my 20 minutes on the Arc Trainer (love that machine) and 60 minutes with my personal trainer. I slept really well last night J

Today, I just went for another easy walk along the path at work. Not going to Yoga again today as we have something planned after work but I will be getting back there on Friday (Good Friday).

Since I’m enjoying my C25K sessions again, I’ve asked my co-worker if she wants to jog with me in the mornings again now that the weather is getting nice out. We started the learn to run program together a year ago Monday night (March 30^th, 2009) and she stopped when I stopped because of my hip. She has mentioned over and over again that I was her motivator. I was coming downtown by 5:30 a.m., to meet up with her and we would jog along the river path. We did it twice a week, and plan on starting again next Tuesday. I’m not going to rush into this, but my body is much stronger than it was a year ago, even 5 months ago (September). Haven’t lost a lot of weight, but inches and gained some muscle. It all balances out..

I’m glad everyone enjoyed the little bits I shared about glycemic and clean eating. Since posting those I have been on track and eating great. I’m down (weight wise) to where I was before  I messed up earlier this month so if it has motivated you as much as it did me, then I am a happy blogger!

I hope you have a fantastic week!

Ttyl

Sandra

The Case for Real Food

I thought I’d continue on from last weeks Glycemic Information:

We have all heard that we need to eat more real, whole foods rather than the processed fake ones. It is so much easier to say than it is to follow because in our busy day to day lives it is much easier to fall back on the quick, packaged, processed stuff.  But if you think about one simple fact – we are what we eat, then it kind of puts a different perspective on the whole convenience theme.

What we eat helps build our body, from the cells, to bone marrow, blood, etc. So considering we are re-generating new cells absolutely every day (billions of them), replacing our entire body every 7 years, I think it is important to make sure we are feeding our bodies the correct ingredients to make healthy cells. Clean eating is slowly gathering momentum and it only makes sense because really if you think about it, our bodies are only as clean as the food we feed it.

Clean does not necessarily mean organic (although organic is very good). Clean foods are minimally processed and as close to nature as possible. Free of additives, colorings, flavourings, sweeteners, and hormones. Foods with one ingredient are the best. The longer the ingredient list, the more man made chemicals, salt, sugar, oils etc. will be manufactured right in the food. If you can’t pronounce it, do you think your body knows what to do with it?

I’ve not only read, but also experienced, that the closer to nature that you eat, the fewer calories it takes to feel satisfied. Real, whole foods are filled with fibre and water. Processed foods often have very low fibre, added salt, sugar and flavouring that can cause mixed signals to your brain.  Something about stimulating the Hypothalamus gland - its appetite control center – clean foods send full signals, chemicals can over stimulate the gland. (I had to look that up again – ever read YOU on a DIET? They describe this process in good detail) 

Think about how many whole natural almonds you can eat and feel fairly satisfied, then eat the honey roasted almonds – the sugar coating can spur you to eat a LOT more. Makes perfect sense to me.

So some things we can do to start practicing Clean Eating:
Start going through your cupboards and get rid of the products that have High Fructose Corn Syrup (see this weblink that  Losing Weight after 45 is a Bitch shared the other day), corn oil, or any thing really high processed. Don’t go nuts, but gradually get rid of it all.

Shop the perimeter of the Supermarket. Most whole, natural foods are on the outside aisles of grocery stores (produce, diary, meats). More towards the inside of the stores is the processed and packaged foods.
Read the labels. A head of lettuce has one ingredient (of course no label but you get the picture), while a bag of cheese flavoured Doritos has a list of ingredients a mile long. You don’t need to eliminate all packaged foods, just find the ones that have fewer ingredients.

Cook more meals at home. Many restaurants  can use highly processed products to create their meals.  When you cook at home, you know what is going into your choices. If you have to eat out, investigate where you are going, if that isn’t possible, ask the waiter questions, tell him how you want the food prepared. Most restaurants are willing to provide you with your needs.

It possibly can take some time to adjust your taste buds to a cleaner diet. Use half and half split between brown rice and white rice, slowly reducing the amount of white rice each time you make it.  You can do the same with whole grain pasta. Even canned soups, use half a can of low sodium with half a can of normal and slowly adjust until you have adapted to the low sodium taste.

They say use the 80/20 rule. If you try to do 100% clean all the time, you can get obsessive, and eventually worn out, tired, and abandon the plan due to frustration. Plan the 20% for when you travel, or social engagements. Makes life less complicated that way and your chances of sticking to it are greater. I am pretty sure this is where I fail. I try too hard, get frustrated, don’t allow room for movement and eventually go on a binge of all the wrong stuff. It then starts a cycle of cravings etc. I need to factor in that 20%.

There is a ton of information out there on eating clean. In September of 2008, after seeing a picture of myself, I found Tosca Reno’s Clean Eating book (she has a blog). She became my “goal” as she wasn’t quite 50, and was in fantastic shape. I wanna be like her when I grow up (more or less).

Now I just need to remember all of this when I fall off the wagon due to poor food choices like I did a couple of weeks ago. I know this stuff, have for some time now. I have read a ton of books, have felt very good eating clean, my body has changed in the last 18 months from unhealthy to pretty healthy. I just need to remember how good I feel when I am on track. Once I get everything under control, my weight should normalize quickly. Now that I’m exercising daily which now includes, Hot Yoga, Strength Training, Cardio and  lots of Stretching, I should start seeing results. This year will be different, I just forgot for a week or so.
I’ve just got to practice what I just wrote about :)

Thanks again for reading and have a FANTASTIC week.

ttyl
Sandra

Spring Challenge Update

Last Saturday I joined in with Loretta’s Spring Challenge and I did pretty good this past week.  More or less….

• Exercise every single day.
• I accomplished this…. I exercised every single day and this coming week will be the same. I need to increase my walking times so some days are going to have to be doubled up.
• Drink my Wheatgrass/Vegetables every morning to make sure I am getting all my nutrients.
• I did not drink any for the last 3 days because my Wheatgrass isn’t quite ready but tomorrow I’ll be back on track.
• Eat more protein. Especially after a strength training session.
• I have a jug of protein powder in the back of my car with my shaker cup so I managed to have some protein right after my sessions. I also had some HB Eggs, and lean cut meats on hand during the day for an extra boost.
• Lose another 5 inches (overall body) by May 3rd.
• Haven’t measured yet… going to do that next weekend.
• If it doesn’t provide me some kind of valuable nutrition, then don’t put it in my mouth.
• Still working on this one. Key is to not have the “stuff” around the house in the first place.
• Be Kind to Myself
• I am going to work on NOT beating myself up when I mess up and just move on.

I have the little man this weekend  and thoroughly enjoying my time with him. Sorry about the poor picture (shadows), I was sneaking a picture from behind my lamp and candle box. Nice hair …LOL.

Last night, his dad and GF (who is carrying my new granddaughter), came over to take him to the 3D movie - “How to Train Your Dragon”.  It sounds like such a cute movie that I’m going to have to go see it. Cartoon or not, this adult is going. They stayed for dinner so we got a good visit in. My son is quite allergic to my dog so he can’t stick around here too long but he did get to play with his son for awhile. I love my son to death, but he really needs to be a more active participant in his sons life (they have been separated since Aiden was 2). I don’t want to elaborate more, let’s just say I’ve expressed my concerns numerous times….

Aiden and Katie (dog) have become best friends this weekend and she sits with him all the time. I’ve been trying to get a picture but each time I get up to grab the camera, she gets down from sitting with him to follow me. She’s a mama’s girl and needs to go where I go.  Silly dog…

I have lots more to say but going to save it for later :)

But before I sign off, I  wanted to just say “Hello” to all my new followers. Welcome to my journey….hope I don’t bore you too much.

I hope everyone is having a FANTASTIC weekend.

Sandra

More on GI

OK, Its official – I’m definitely going around in circles. Eating low glycemic is exactly like I have been eating all along. After reviewing several websites, everything they recommend is something I already do. Well something I TRY to do, I’m just not consistent at it sometimes. I guess - why try to fix something that truly does work, I just need to fix the deviations from this type of eating. It’s called EATING CLEAN !!

The following is long but I hope you find it useful information.
here
I really liked this description of GI (original document found here)

The glycemic index is a tool that measures the speed of a specific food into the bloodstream to create insulin. The faster the speed of entry of food into the bloodstream, the more insulin is secreted and vice versa. Along with a myriad of health problems caused by an over-secretion of insulin, one of the major problems of excess insulin is that it triggers the extra storage of fat. In a nutshell, extra insulin = extra fat.

Should I avoid all High GI Foods?
No, there is a time and place for certain foods which will raise your insulin levels. Before, during and after exercise is the perfect time to enjoy your high glycemic foods which contain a high sugar content. Why should eat high glycemic index foods after a workout? After exercise your body will react to the excess sugars and create the hormone 'insulin' this hormone helps your body build muscle during this time.

Does Low Carb Mean Low GI?

No, low carbohydrate foods do not mean that they have a low glycemic index value. What does that mean for you? Well, if you have are at risk for diabetes it means that you should be aware of what categories of foods to eat.
Why are high-fiber foods high in GI?

The high fiber foods that are referred to as high in GI have a lot of Insoluble fiber. This type of fiber doesn't slow digestion unless it is acting like a fence to inhibit access to enzymes. Some samples of high fiber high GI foods include whole wheat breads, whole wheat pastas, etc.

Low GI= Under 55
Moderate GI = 56 -69
High GI = Greater than 70

I’ve gathered the following guidelines:

Breads, cereals, crackers, chips and other carbohydrate packaged products:
Limit your intake of finely ground, soft, puffed and flaky products. Finely ground flour products – both 100% whole wheat and white flour such as soft whole wheat or white flour bread, crackers, breakfast cereals will have a high glycemic index. If you can mush it together and form a ball out of it– the glycemic index is high.

Anything "puffed" such as puffed wheat, rice or corn cereals – even whole wheat ones – usually has a high glycemic index. If something has been processed into small fine particles that can be crushed into crunchy crackers and cereals – the glycemic index is probably going to be high –even those made out of good whole grains. Most crackers, packaged cold cereals and chips have a glycemic index in the 70s, 80s and 90s.

Instead, choose dense, grainy, chewy products. Foods with intact fiber will be more "dense" and chewy and less flaky and light. If the fiber is intact the product will have a lower glycemic index. Grainy, dense breads are more likely to have a lower glycemic index. Choose coarse breads with at least 50% intact kernels.

Sourdough breads, because of the acids produced by the fermentation of their yeast starter culture, have much slower rates of digestion and absorption.

You can also eat whole grains in their natural state. Whole intact grains that have been softened by soaking and cooking will have a low GI value. For example, cooked barley has a GI value of only 25. Cooked whole wheat has a GI value of 41. But choose old fashion whole grains and not the "instant" varieties – anything that has been "instantized" is probably going to have a higher glycemic index.

Fruits and Vegetables:
Choose barely ripe fruits and vegetables for a lower glycemic index. Overly ripe fruits and vegetables have higher sugar content and a higher glycemic effect than just ripe foods.

Tropical fruits, such as mango, papaya, pineapple, and cantaloupe tend to have higher values than temperate fruits such as apples and oranges. But all fruits are OK. Even the higher glycemic index fruits like pineapple will usually have a GI rating in the 60s. Just don't eat only watermelon (GI 72).

Almost all vegetables are low to moderate glycemic index and are great to eat. The poor carrot has been greatly maligned as having "too much sugar" but actually has an average glycemic index of only 47.

Potatoes:
Most potato varieties have a high glycemic index due to the presence of high amounts of amyl pectin that is quickly digested.

Tiny new white and red bliss potatoes have a lower GI value than normal varieties. Russet baked potatoes have the highest glycemic index (an average of 85) and mashed potatoes an average of 92.

The glycemic impact of potatoes can be lessened by eating smaller portions and varying your diet with alternatives such as sweet potato (GI- average 61 - the starch in sweet potatoes is amylose – more slowly digested and absorbed) or yams (GI average 37).

Rice vs. Pasta:
Pasta gets a bad rap. Pasta gets blamed for all sorts of maladies because it routinely gets categorized as a bad carbohydrate. "They" say to cut out the pasta and eat rice.

Well, it just so happens that pasta has a low to moderate glycemic index (30-55) that results in a slow, steady release of energy in your body.

Pasta made with semolina is made from cracked wheat and not finely ground flour so it has a moderate glycemic index. Furthermore, pasta is unique in its physical make up. The reason for its slow digestion and steady release of energy is "the physical entrapment of ungelatinized starch granules in a sponge-like network of protein molecules in the pasta dough." That is something you don't need to understand to get the good news that pasta can be good for your energy. Yippee!

But always serve pasta al dente. If you overcook pasta it gets soft and swollen and you have fully "gelatinized" those starch granules and turned pasta into an energy drainer.

Almost all kinds of pasta have a lower glycemic index than most varieties of rice - even brown rice (a glycemic index over 70 is typical because almost complete "gelatinization" of rice starch takes place during cooking). And pasta has more protein than rice or potatoes. Overall semolina pasta is a good energy food and can be part of a high-energy diet. Remember though – a serving is just 1/2 cup and keep variety in your diet by not eating pasta any more that once every four days.

Rice varieties such as Jasmine and short grain varieties (even short grain brown rice) that have a lot of amylopectin tend to have higher glycemic index GI (high 70s to 139). You will know these higher amylopectin rice varieties because they tend to stick together after cooking (an example of the "if you can mush it into a ball and it sticks test").

High amylose content rice varieties such as Basmati, Uncle Ben's converted rice and long grain brown rice have a low glycemic index. If the rice grains stay separate after cooking it is more likely to have a lower glycemic index (GI 50s and 60s)

Great alternatives to rice include pearled barley, buckwheat, bulgur, couscous, or noodles - all moderate to low GI.

Simple steps to lower the glycemic effect of your diet:

To get good glycemic control you don't have to eliminate all high glycemic index foods – just be sure and have at least one low glycemic carbohydrate at each meal.

Overly cooked foods are predigested have higher sugar content and a higher glycemic index. Avoid over cooking your foods.

Fats slow down the digestion of starches. The higher the fat content of a food the lower its glycemic index. This is why the glycemic index of potato chips is lower than that of a baked potato. To lower the glycemic effect of a high glycemic food such as a French baguette add a little fat such as olive oil, good quality organic butter or some nut butter.

When you do eat a high GI index carbohydrate include protein with it. The protein will slow down the rate of digestion and can cut the glycemic index effect by about one third.

The higher the acid content of a food the lower its glycemic index. Acids in foods slow down stomach emptying, thereby slowing the rate at which the starch can be digested. Include some acidic foods in your meals like vinegar, lemon juice, limejuice, some salad dressings, and pickled vegetables. A side salad with your meal will help to keep blood glucose levels under control. Four teaspoons of vinegar in a salad dressing or about four teaspoons of lemon on your food or in your water reduces the glycemic effect by about one-third.

Include more legumes in your diet. Legumes are super nutritious, high fiber low glycemic index foods (GI ranging from 13 to 59). If you want to ensure stable long lasting blood sugar control legumes are your friends.

The glycemic index is only one of many markers you can use to choose nutritious foods. It is not the only marker to use. Often it is better to have a higher glycemic index food such as baked potato than a lower glycemic index food such as potato chips. Consider not only the glycemic index of a carbohydrate but also the nutrient value of the food when making your choice.

If you have read this far, thank you! Have a FANTASTIC DAY!

Ttyl

Sandra

Cravings BeGone!

I am POSTIVE my struggles lately have been sugar related and I’m having a hard time getting rid of the cravings. A couple of weeks ago during my weeklong meeting, I had more sugar laden candy, and snacks than I have had in a very long time. I also ate more carbs like bread, and pasta than I normally do. I also drank some sugar laden pop (the regular stuff, can’t drink diet).  I gained 5lbs that week and it doesn’t surprise me. But what I have noticed is that I have been “hungry” ever since. I “seem” to have the constant munchies, whether I am actually hungry or not. And sometimes I’ve just eaten, feeling physically full, but I still get the feeling like I am hungry. I don’t really understand what my body/brain is doing but I’m pretty sure it is a sugar craving of some sorts.  Or fluctuating insulin levels….. It can lead to mindless eating.

So I’ve decided to do a little test  and try to  eat low-medium glycemic foods where possible.

I’ve done some research:

The body regulates the levels of blood glucose to avoid the detrimental effects of a prolonged high, or low, blood sugar by releasing hormones like insulin and other chemicals. High blood glucose causes insulin production, which helps the glucose move out of the blood stream and into fat cells and muscles. Low blood glucose causes the release of other chemicals and hormones, which reduce the effectiveness of insulin and help bring blood glucose back to normal levels.

Meals containing high glycemic foods can cause the blood glucose to rise twice as high as a meal of low glycemic foods containing the same number of calories and nutrients. The high glycemic meal cause a much higher insulin output, which would tend to increase the storage of glycogen and fat. Even though nutrient absorption slows after 2-4 hours, elevated levels of insulin remain, causing blood glucose to drop further--often resulting in hypoglycemia—very low blood glucose. Four to six hours after this meal, a second group of hormones is released, in amounts normally found only after many hours of fasting, as the body fights to restore nutrient levels in the blood.

High glycemic meals raise blood glucose so high extra insulin is produced, quickly sending sugars into the body cells, dramatically lowering blood glucose causing the body to release hormones to increase hunger and appetite to restore blood glucose. In tests where drugs are given to prevent the uptake of glucose into cells, subjects showed increased appetite and overeating long after blood glucose returned to normal. Low blood sugar causes overeating even though it all began with a very high blood sugar.

I still get confused by it all.

So what I’ve come up with so far is that high glycemic foods increase appetite, food intake, fat deposit and overwork the cells that produce insulin. So to me, that seems like a good idea to decrease my intake of high glycemic foods and increase my intake of low glycemic foods. Fortunately for me, apples are deemed low glycemic – cause I love me them Pink Lady Apples…

It isn’t like I eat a LOT of high glycemic foods to start with but I think I am in this cycle that I need to get myself out of. Kind of like going on the South Beach Diet – I need to cut out any high risk foods completely and then when I feel under control again, I’ll slowly add them back in.  Now my exception will likely be just after exercising. I will be adding something high glycemic to my protein to get it into my blood right away and help my body build more muscles.

I don’t have it all planned out yet, and this is an important thing for me to do to keep on track – planning. This weekend I will investigate low glycemic recipe’s and work out a meal plan to follow in April. If I can work it well for the next 4 weeks, I will be well on my way to meeting my May 3^rd goal (lose 5”). With finding the right foods for me and exercising every day, I should have NO problems losing the inches. It isn’t going to be about the calories, but the combinations…..

Do you think I might be going down the wrong street?

I hope you all have a FANTASTIC day and make good choices.

Ttyl

Sandra

p.s., you may have noticed from reading my blog that I tend to go ALL over the place :) Hope you enjoy the ride with me.

p.s.s. Bikram Hot Yoga was another killer last night - same instructor from a couple of weeks ago that didn't attempt to cool the room at all. It got unbearably hot again. I struggled in the end to stay focussed. In fact, I laid down a bit more than I normall do.

No more Blah!

Sorry for the bummed post yesterday, I think I just needed to get it OUT in the open so that I could re-think my thoughts and just see how silly they really are. I mean really – wrinkles? That’s the least of my worries.  DUH!

I read more the book last night and quite honestly, there is a reason I had stopped reading it when I did. Don’t get me wrong, it is a very good book, and I do plan on finishing it as I think she has some very good things to say. She has taken all her studies from people like Eckhart Tolle, Dr. Wayne Dyer, Deepak Chopra, so everything she has to say, I completely understand and can relate to. What her book is about is Negative Body Obsession. I guess I have it a bit, but not the extent that the book talks about and I got bored reading it (I started it last year sometime). What it does do for me is remind me that I do need to get back to my roots and get myself grounded again. It is when I feel the best about myself and all around me. I have to stop looking outside of myself for answers to why I am hanging on to this weight. There is no medicine, no drugs, no therapy, no miracle weight loss pill that can cure me. The only person that can do this is ME!   Those 4 questions I posted, nothing would have changed…..

And I’m peri-menopausal I think…. TMI guys… I know

So back to the regularly scheduled Sandra J

I was doing one-legged squats on the Bosu ball last night – I have NO BALANCE folks. My legs were just shaking and my butt was a burnin! But I loved the workout. She is really working my lower body and we are going to build up my strength big time. I can already feel the difference because my hip has moved from a 5 to a 3 (pain meter) during the night. Before the session I did 20 minutes on the Arc Trainer (I love that machine), and after the workout I did an additional 33 minutes on the treadmill using the Hill program. I only walked at 3.4mph but when it goes up and down like it did, 3.4 was good enough after a busy leg workout. I thoroughly enjoyed the night. I still sometimes wonder why I pay for a gym when I have everything I need in my basement but having the personal trainer guiding me along, and doing something different each time we work out together, well in the end I think it will pay off. Besides, there’s a lot of interesting people to watch at a gym when you are doing hill intervals on a treadmill.

My food was good yesterday until after the gym. There were some potato chips on the counter and I had some after my dinner. Not many, but they were there and I ate a handful. I think what I am going to do is analyze my thought process when I eat these things to see WHY I am eating it? Is it satisfying something that I feel I am missing? Is it just cause they were there in my face? What brain waves are processing in my head at that moment? How am I feeling? … that type of thing. But I am going to stop beating myself up over it. I’m just going to get to the bottom of it, and start making the right choices. Decide which is stronger.

Bikram HOT Yoga tonight – yahoo!!

Have a FANTASTIC day!

Sandra

Going Within

I think KNOW I have some above the neck work to do. I had a session with my friend the nutritionist/biofeedback specialist. She gave me heck. I deserved everything she said. She reminded me that I KNOW what to eat, I KNOW how to exercise – that’s not my issue. I’ve got some mental blockages that are getting in my way and I need to figure out what they are. Because with all the knowledge in the world, if you aren’t willing to actually put it to work, then why waste time pretending you are making it. I have not dealt with something that keeps me from fully letting myself succeed. The biofeedback keeps going back to my roots, my childhood, my parents. I’ve posted about them before, and don’t want to go through it again (maybe I need to but I won’t on here). But I think it is something else. I need to find out why I sabotage myself. What I am afraid of? Why do I get to a certain point in my weight loss and then I give myself permission to have whatever I want because I’ve done so good. I need to know why I drink. Why I eat those potato chips? Why I am not in the place I want to be? What the frick am I waiting for? Why am I feeling like I’m missing something in my life? What the H.E.DoubleHockeySticks J is going on??

One thing that I’ve been upset about since I started to really lose the inches – and this is going to sound really really shallow and vain – is the loose skin. I’m 48 years old, I look 35. I like looking 35, I get to argue with people on how old I really am. No one believes I have a 29yr old daughter and 7 yr old grandson. But as I lose weight, the wrinkles, that have probably always been there only swollen with fat, are now showing up more prominent. My skin feels soft and I see wrinkles where there were none before. My bat wings, my inner thighs, my belly button, my girls make me cry they are not looking anything like they used to.  It’s so small and shallow compared to being in good health but I guess I’m more vain than I thought I was. I don’t know how to let this go.

Last night read a chapter in my “Love your Body, Love your Life” book and the very first page I came to (where I last left off I guess)  asks the following four questions (and they want you to write out a response):

1. 
   
   What would your life look like if you truly believed, without a shadow of a doubt, that you were beautiful?
2. 
   
   What would your life look like if you believed you had the best body in the world?
3. 
   
   What would your life look like if you believed you were unequivocally attractive enough, qualified enough and deserving enough to be, do, and have anything you desired?
4. 
   
   What would your life look like if you were not obsessed about your weight and being thin?

I’ve got the rest of the chapter to read through before I openly answer any of the above questions, but they are all very valid questions and really got me thinking. How different would my life have been? Honestly…. I don’t think it would have been different at all. The only thing that comes to mind is that I would have been a LOT more confident in and of myself. But would my life be different than it currently is? I don’t think so – more outgoing (confident) but how would that have changed how I live now? I'm living a good life.

I need to work on believing in myself and that I deserve to be fit, healthy and at my perfect weight. And that I am truly perfect right now at this moment, and that nothing should stop me from being happy (it’s all my choice). I guess I need to go within again…..

Can you answer the above questions? Anyone else struggle like I did/do?

Have a FANTASTIC day.

Ttyl

Sandra

Spring has Arrived

I’ve got 6 weeks until I leave for Mazatlan for our yearly trip. I so wanted to be at goal weight by then and in pretty good shape. But I have spent the last 3 months working on my “working out” and not too much focus on the eating right thing.  It’s time folks to get my stuff together and quit sabotaging myself.

There are also 13 weeks of spring and I’m going to join in with Loretta in her spring challenge and make some goals for myself (I miss Steve’s P10 challenge).

So here goes:

• Exercise every single day. No more taking days off. I sit at a desk, in a chair for 8 hours, 5 days a week – I think that is enough time OFF to give my body a break.
• Drink my Wheatgrass/Vegetables every morning to make sure I am getting all my nutrients.
• Eat more protein. Especially after a strength training session.
• Lose another 5 inches (overall body) by May 3rd.
• If it doesn’t provide me some kind of valuable nutrition, then don’t put it in my mouth.

A couple of weeks ago I had written at the end of one of my posts “If I am going to train like an athlete, I need to eat like an athlete”. Well I have to keep that mantra in my brain for the next 13 weeks (except the week in Mazatlan… we ALL know that is going to be a week of indulgence), and make the right choices when eating and drinking. I’m really not getting any where fast doing what I currently am doing. I have no one to blame but myself. It’s time I took a hold of the situation and make it right. What’s that saying again…. Insanity -doing the same thing over and over again and expecting different results – not likely going to work for me is it.

And speaking of spring – look I’ve got tomato's in my little Grow Op

I hope everyone had a fantastic weekend and a great Monday.

Sandra

Hips, Piriformus, Stretch

I was researching “butt” exercises.  The more I read, the more it was obvious that weak back/butt/hamstring muscles are very much a part of my hip issues.  When I was reading the NRoL4W, he mentions how Women in particular are very weak in the backside, but we are very strong in the front (Glutes, Chest, etc.). When I read that in the book, that’s when I started thinking about my own issues.

When I shorten my hamstrings, i.e., pull my foot towards my butt, it feels like it is going into a charley horse. It cramps and hurts. My butt/hip muscles are very tight and therefore I have very little flexibility in that area. My hip flexors in the front are very tight, so I can’t take long steps because the muscle pulls my leg up fast (Physio Terrorist said that is why I don’t walk very fast).  My butt if flat if you look at me from the side, my Bro-in-Law calls me his “no-ass-Sister”.  All in love.

I found this website that I thought quite interesting:

http://www.easyvigour.net.nz/fitness/h_gluteus_maxintro.htm

So from that website (plus others) & my massage terrorist, I’d say one of my issues is that I have a tight Piriformus muscle and it can cause problems, one of which would be irritating the sciatica on occasion. 85% of people, the sciatica runs underneath this muscle, and about 15% it can run right through. Either way, if the muscle gets inflamed at all, it can cause pressure against the nerve and cause pain. I understand that pain (as I am sure a LOT of folks do).

Piriformis syndrome is commonly associated with sports that require a lot of running, change of direction or weight bearing activity. However, piriformis syndrome is not only found in athletes. In fact, a large proportion of reported cases occur in people who lead a sedentary lifestyle. Other overload causes include:

• Exercising on hard surfaces, like concrete;
• Exercising on uneven ground;
• Beginning an exercise program after a long lay-off period;
• Increasing exercise intensity or duration too quickly;
• Exercising in worn out or ill fitting shoes; and
• Sitting for long periods of time

I think that all those points are ME!! I have worked at my job for the last 21 years sitting at a desk. Outside of that I was not very active and when I was, I forgot to do any stretching. And shoes…. I didn’t know I needed good shoes way back when… 

It’s all connected. :)

All of it. When I stretch, I feel a pull every where in my hip/butt area. Crossing my legs, lifting my legs, everything always pulls. Always. I  feel like I need to stretch all the the time. So lately, I have been.

I “feel” like I am down the right path and since this post is long enough I am going to stop now but this isn't’ the last of it…. :)

ttyl

Sandra

Variety is Good

Wow it has been a busy week. Work is picking up again  (finally) and is very interesting so the days are going by fast. There is nothing I like more than learning a new technology and then implementing it in either my test or production environment. Gives me a feeling of satisfaction because I’ve engaged my brain again. I hate boredom.

Preventing boredom is key not only in my working life but in my eating and exercising regime as well. I enjoyed the “out of the norm” eating last week but I certainly suffered for it. I enjoyed it TOO MUCH!!  I gained about 5lbs from eating all the wrong stuff and I’ve struggled all this week to get rid of it. I really need to get it together in this area. I’ve got to get with it and take this a LOT more seriously. Jack has posted so many posts on this exact topic. I need to get on with it already.

My exercising has been OK. Well it’s been good but not as good as I need it to be. Since Sunday,  I’ve done one 2hr walk, two personal training sessions, with a little bit of cardio on the elliptical machines and two Hot Yoga sessions so far. I have not done any walking since Sunday as I want to get new shoes before I do any serious walking again. I realize I have the break-in period for the shoes so thought it would be a good time to take several shorter walks to ease myself into the new shoes as well as back into walking without hurting my hip/back again. I still have 3 weeks before I can get my orthotics so the shoes should be broken down by then.

Because I am getting orthotics, I need a neutral shoe. This is the Nike one I got last September and after trying on several different shoes the other night, I’ve decided to go with the same shoe. Unfortunately, they didn’t have any in my size so I’ve got to go to another store today after work and pick them up. They are fairly expensive but my feet are worth it. Since my daughter is going to be training with me, we got her fit with some good shoes the other night and hopefully they will help her with her current aches and pains she experiences with her feet/legs. '

We also go some double layered socks to help prevent blisters. Both of us currently have cotton socks and I KNOW for the longer walks we must not use that type of material and get the good stuff. However they are expensive and my daughter cannot afford this type of stuff, so Mom has to buy it for her. I’ve got 5 months to get us both supplied in two pairs of shoes and lots of extra socks. Yes, I still support my children in some way or another. ALL of them (ex Steps, current steps and natural born ones J ).

Back to preventing boredom. I like working out with my PT as she has not once had me do the same workout. It has only been 6 sessions but each and every one of them have been different.

Last night’s workout she has decided that I need to really pick up my strength on my backside. I knew this from a long time ago and after she did some research herself on hip/back type issues – she has developed a plan for us to work my ass off – literally J So although I am not sore this morning, I suspect by the end of the day, I will feel a little twinge in the gluteus maximus area.

Stay tuned for more rear-end talk.

I hope you have a FANTASTIC day.

Ttyl

Sandra

Orthotics, PT

I need to clarify something about the Bikram Hot Yoga. Where I live it is very dry so in order to get the humidity up in the room they have misters that they turn on. Normally these are always on before class but once in awhile, the room is too dry and they turn them on during class (until humidity is right). All it really does is make you feel hotter and you sweat more. Makes it hard to hang onto yourself to pull yourself into positions. J (have I mentioned I wear waterproof mascara now...) And the classes are about 40/60 men and women. I was surprised at the amount of men that go there. Most look like they are athletic in some way or another. I’ve talked to a few runners specifically. It is a fantastic way to stretch, with the heat and poses, it helps your flexibility quite a bit.

So the Podiatrist I saw yesterday– turns out I saw him before in 1994 – that’s a long time ago. Anyway, he had a look at my feet and my left foot is much different than my right. Hip/back issues are on my right. He didn’t say it is or isn’t part of the problem, but I suspect it is. Left foot issue, right hip… right over compensating for the left … hmmm… works for me.  Then he had a look at my orthotics that I got last year in June. The ones that I really didn’t feel they did anything for me. Turns out I was right. He said they were not custom made for me and that they are just your average “expensive” off the shelf type of orthotics. He wasn’t happy about it and I can see why. He is a Podiatrist, that’s his specialty, I got the other pair from a Chiropractor…. Maybe the Chiropractor should stay to what he knows best?? Not sure….  $500.00 later, I got my feet molded for custom fit orthotics and a lecture on how to do my training for the 100K walk I am doing in September. I’m thinking, (and he agrees) that my two hour walk on Sunday was a bit much to just jump right into. I’ve got to ease into it more, not jump right in with both feet. It’s not like I haven’t been exercising but I was sitting on my fanny for 10hrs a day all of last week in meetings, didn’t get a whole lot of cardio in, some Strength training, and then wham… did 6.40miles on Sunday. Yup, my hip/back hurt for a reason. It is much much better – thank you for all the well wishes.

Last night was my PT session with Lauren. So far I haven’t gotten sore from any of the exercises but I think it is because we are building a foundation and she is getting to know me and my weaknesses/strengths. It has only been 5 sessions so far, so I suspect starting next week it may start getting harder. I get there about half an hour early and get on the Arc Trainer or the elliptical. I figure the more warmed up my hip is the better. However, last night we decided to concentrate on my upper body rather than risk straining my lower body right now and I suspect I will start getting sore as the day rolls on. I’m used to working out with weights in the morning, and getting the DOMS the next morning, but since I now work out at night, I’m not stiff the next morning but will notice it later in the day. It’s weird…..

And this time change is making it difficult for me to get up in the morning. This first week is the hardest. I’ve been waking up at 4, but not getting up. I’m going to force myself starting next Monday to get my lazy butt out of bed. I should be more used to the change by then. Me along with everyone else in the world that is extra tired this week J So I haven’t been walking much again this week.

OK, again, long enough rambling…

Hope everyone has a fantastic day!

Ttyl

Sandra

Yoga Views, Falling Apart :)

Well I am very happy to report that I did not die yesterday in Hot Yoga. J

It was so nice to get back there and do the 90 minutes. It was a bit dry at first, and then she put on the misters. I happen to always put my mat under them so I get a slight cooling affect when they are on, but I also get wetter because of it. Because of Sunday’s back/hip issue, I did not push myself in some of the poses. Since it had been two weeks since I was last there, I eased back into it. However, I must admit, it was like I never left. I have some advice though for any men that may attend a Bikram Hot Yoga session (I guess it goes for women too). It is not advisable to wear white cotton pants with no underwear. It’s kind of like a wet t-shirt thing…. You know… quite the view. Not that I noticed or anything like that…  you know I was just doing my own thing like you are supposed to in Yoga… it’s just not advisable to wear something so see through. OK, I couldn’t help it, the guy was right beside me and when I turned to face his direction to get into the Triangle pose, his butt was right there in my face. Good thing it was nice view.

Anyway…. I felt great throughout the entire session and left with lots of energy. I thought for sure I would be absolutely beat when I got home but I wasn’t. I ended up cleaning up around the house, etc. Normally I’m worn out and all I want to do is have my bath and go to bed. I slept much better last night as well. My back is stiff today, but not too bad.  I’ve been reading about the symptoms from sciatica pain and you know what, it describes exactly what I felt on Sunday.

The main symptom of sciatica is pain that radiates through the buttock and down the back of the thigh and leg. The pain may stop below the knee or continue right down to the foot. Pain from sciatica can change: it can be shooting or burning, sharp or dull, non-stop or intermittent. Pain is usually only felt on one side of the body. Some people complain of intense and acute pain. Others experience a numb and weak feeling in the parts of their leg where it hurts. This may sometimes indicate more serious neurological problems. Sneezing, coughing, straining, bending, or lifting can make it worse.

I’ll keep an eye on it to make sure it doesn’t continue to flare up. It was slightly different on Sunday than the pain I experienced in September so could all be related.  Hopefully the meeting this afternoon with the podiatrist will help with all of this. Get me some proper orthotics and shoes.

This afternoon, after work, I’m off to the gym to do some cardio and an hour session with my PT. Last week I had to be careful of my neck/upper back as it was really sore (slept funny), this week it will be my lower back. Man I'm feeling old lately. One thing in common between everything, is it is all on my right side. Everything that I have ever experienced pain wise, has always been the right side. Plantar Fasciitis, Carpal Tunnel (arm), hip, neck/shoulder… I’m just falling apart folks. Good thing I’m trying to get fit.

Post long enough for today, still need to post goals for next 7 weeks. Hopefully tomorrow.

Hope everyone has a fantastic day.

ttyl

Sandra

Ouch ... again :(

Yesterday was a good start to becoming re-focused on my goals – sort of.

After publishing my post yesterday morning, I got all rigged up with water, Kleenex and doggie bags. Katie and I headed out the door with no real destination in mind. But as I got walking, I decided to head over to the park which is about 1.5 miles walking distance from my home. It was a very lovely day and there were lots of people on the path. Little Katie, who really isn’t all that little anymore, is a real little chicken. I had no problem knowing when someone was coming up behind me on a bike or jogging (or even walking faster than me which isn’t that hard to do). I walked the path that my daughter and I had walked the Friday before but I kept on going. Found out that once I reached this one parking lot that we saw the last time, that the path continued on beyond that. So I kept walking.

When I first started out (just leaving my home), my right knee was a bit sore. I know I need new shoes, and I figured once I warmed up it would go away. Which it did. But eventually my hip started to hurt. It is actually my lower back, just to the right of my spine. I can pinpoint the pain now and can easily describe it to a doctor. At an hour mark, I stopped, gave Katie some water, and then I stretched. I also decided it was time to head back as I was getting more sore with each step and that also meant I still had an hour to walk to get back home.

As I got out of the park, which was up a very steep hill, I stretched again and knew I had about another 20 minute walk to make it to my house. Well my hip was so sore at this point, I just slowed right down. I was very tempted to call Mr. Sandra to come get me, but I didn’t. When I got home, I knew I couldn’t stop moving so I spent about 15 minutes stretching, then had to go to the basement to do something. Well each step back up the stairs, was very painful. As soon as I took the pressure off of my leg, the pain would just shoot through my back.

All I could think of was it flaring up again like it did in September and what the heck could I do now to prevent that from happening. So I took some Tylenol/Advil combination (worked well last time) and  within about 3 hours it eased off a bit. I continued to move and stretch my leg/back throughout the evening and soaked in a hot tub after dinner. When I went to sleep, I made sure I slept mostly on my back and not my side so as to not irritate it much more. I succeeded as I am not that sore today (at least not with the little bit of walking I have been doing). However, I did walk about 4 blocks to the bank and back at lunch time and it was sensitive. I must note though, that I was not wearing the appropriate shoes (very flat with no support), so it doesn’t surprise me it got a little sore.

I have an appointment with a new podiatrist tomorrow as I wanted to get fitted properly for orthotics and new shoes. I currently have orthotics but have never felt they were right for me. And although I’ve needed new shoes for awhile now, I didn’t want to buy any until I had talked to him as I really want the correct shoes to train properly to walk long distances.

And tomorrow when I work with my PT, I’ve got to let her know that I want to strengthen my glutes and abductors more.  She knows this already but after yesterday, I need more in the glute area. My brother-in-law calls me “Hey No-Ass SIL” each time he sees me – I know I’ve got some work to do.

I am back to normal this week and now have time to read some blogs. I can’t catch up with all that was posted in the last 10 days as I don’t have that much time to read, so if I’ve missed something you have shared recently, I am sorry I haven’t caught up with you.

Have a fantastic day, and tomorrow I’ll be posting some goals for the next 7 weeks.

Ttyl

Sandra 

I’m going to Bikram HOT YOGA this afternoon – I’m so excited to get my kinks ironed out. And since it’ has been two weeks since I last went, I’m going to die J

Meetings, Bad Food, and Getting Re-focussed.

Now that the Perfect 10 challenge is over, I have to set some more goals to complete in the next 7 weeks. We go to Mazatlan every May and we leave on the 4th. I want to be bathing suit ready before I go, so I’ve got some work to do.  Since scale weight is really a depressing measure of success for me, I am going to heavily rely on my measurements and calliper results instead. I do plan on weighing daily as it also keeps me more on track but it is the tape measure that I’m going to post. I will post up my goals later.

Last week was a complete blowout for me. I spent 5 days in a meeting room from 8:00 a.m., to 5:00-5:30 each day. I was still getting to work at 6:30 and didn’t actually leave until after 6 so it made for very long days. They supplied bagels/muffins and fruit/yogurt for breakfasts, and then the lunches were: sandwiches/wraps,beef dip, pizza, lasagne, meat/cheese plates, etc. Very carb filled choices and by the afternoon, everyone struggled to keep awake. Went out for dinner two nights, which also included adult beverages. I ate more sugar last week than I likely did in all of last year. And I certainly feel the effects of it all.

To top it off, Friday night was my Long Service Banquet, which was great fun by the way, but again, lots of adult bevi’s. I’ve been with this company for 20+ years and there were quite a few of us that work together so we have known each other for quite some time. We had fun! I even got Mr Sandra up to dance once but then he got tired. :( So I danced without him. We closed the place down…..

My saving grace last week was that I still did my two personal training sessions (with extra cardio for warm ups) and did get up two mornings and walked. Not nearly enough, but I did some. No Hot Yoga though and I do miss it. As of today, I am back to normal and will be on schedule. My life just goes south if I don’t follow my plans.

Today to start out the day right, I’m going to take my little girl and go for a walk outdoors for a couple of hours. Don’t know how long yet but will just walk until I don’t feel like it anymore. I’ve got 60 miles to practise for. Will report my results in Dailymile later.

I hope everyone is having a wonderful weekend.

ttyl

Sandra

Perfect 10 Update - Last One

Well I certainly ended this challenge with a resounding bang. Having being in meetings all week from early morning to late afternoon, my eating has not been all that good. The food they have supplied for lunches has not been all that healthy but I did manage to do OK. For not having a sweet tooth, I have eaten more sugar this past 5 days than I have ever before. It was there, and since I needed help staying awake some afternoons after the carb filled lunch, I ate the lifesavers. But I have been keeping up on the strength training sessions and did get a few walks in. No hot yoga but I am going back this weekend. I miss it terribly.

And it’s been tough not keeping up on everyone’s blogs. I feel out of touch this week. But today, I have a few minutes to get this sent out and then off to my meeting for the rest of the day. I’ll hopefully be sending out something worthwhile tomorrow.

So here goes:

• Log my Food – I feel I have done fairly good on this for the last 10 weeks. I’d give myself a grade of 75% because I did really well 5/7 days. In the beginning of the year, it was more like 7/7 but the last month I’ve not been logging as much on the weekends. I know this is  something I need to work on so am going to continue to focus on logging until I am 100% sure of the amounts I am eating.
• Lose 10lbs. – Nope, I lost somewhere around 4.7lbs. I forgot to weigh myself this morning so I won’t have the final number until tomorrow. I’ve stayed pretty static the last 3 weeks so I suspect it will be around the same. But considering I lost 10lbs in the total of 2009, I’m ok with only losing 4.7 the first 10 weeks. My BF% via caliper has gone down quite a bit, and my LBW has gone up, so scale weight really is not accurate for me. In fact, I plan on not weighing myself much for the next while and going by caliper and measuring tape only to keep me motivated.
• Exercise min 5x week – I have definitely aced this goal. I took up Hot Yoga, working out with a Personal Trainer 2x week, ST 1x week on my own or attending a Body Pump class, signed up to walk 60 miles for the Kidney Foundation…. So I Think I will continue to do well in this area.
• Schedule One Cheat day – Yep- I’m failing myself on this one. I need to try to limit it to one cheat MEAL not DAY and am getting much better at it, but the key factor I’m missing is the ONE. Only ONE day, not TWO times a week.
• And as for the cleanse – with all the exercising I’ve been doing, it is not something I felt was to my benefit so I did not do this one.

So for the little known fact about me…

I liked Steve’s idea so I’m going to use it.

Growing up in a small town, I was a very confident, outgoing, outspoken little girl (some called me bratty J). Then when I moved to the big city when I was 11 years old, a complete transformation came over me. I attended an open area school, where they had a large amount of students in one class. I went from everyone knowing me, to having 7 Sandra’s in the same class. I suffered an identity crisis. I became such in introvert, very shy, and self conscious of myself. It was a very tough thing to go through at that age. I eventually came out of my shell but it took years and years (teenage life sucked). Even now as an adult, I am not as shy, but I cannot handle being the center of attention. This means that public speaking is not for me because as soon as all heads turn to me to listen to what I have to say, I flush red and get all flustered. It’s better the older I get (must be the “I don’t care anymore” attitude), and I can talk quite freely with strangers, but when all heads swing to listen, I clam up... Mind you it depends on how confident I am about what I’m  speaking about.

I hope you all have a fantastic day, and it’s been fun doing this challenge together.

Sandra

Busy Week Ahead

I met with my PT on Thursday night and forgot to wear my HR monitor. It’s too bad because she had me working pretty good and I know my HR would have been up there. It was a good workout and I think we will get along just fine.

Friday, I went for nice walk again in the park near our home. My daughter is sick with a cold so we only strolled but I got her and Katie out for a walk. Our weather has been so nice, it’s a shame not to get out there and enjoy it.

Saturday I went to the gym and tried out my very first Body Pump class. Now that is a workout. I had no idea how much weight to put on my bar but I have a better idea now. I could have used heavier weights in some exercises and had the right ones for some of the upper body exercises. My shoulders are not my strongest part of my body. Unfortunately, I had slept funny earlier in the week and my shoulder/neck was sore and doing the shoulder exercises irritated it more. I did not sleep well last night at all.

And that workout did me some good as I am sore today. Not lower body as I’ve been working that pretty good lately but the upper body is stiff and I like that feeling. So today, Katie and I went for a walk in the community (another very nice day) and walked for 3.83mi in just over an hour. Could have walked more but I had to use the facilities and needed to come home. When I do get on the longer walks, this is one thing that is going to be tough for me.

This week I am not going to be able to blog much or ready anyone's entries. I’ve got a very busy week ahead work wise and am in a meeting from 7-5 Monday to Friday. We also have some after work functions to attend so I’ve had to re-arrange all my training sessions. I have not been able to get to Hot Yoga since last Monday and it isn’t looking Iike I am going to be able to get there at all this week. I’ve managed to re-arrange my nights and booked with the PT so I will get that workout in. I miss Yoga already.

Went to take the boy to Avatar today (just as good the second time) rather than go to Yoga. He hasn’t seen it and I wanted him to go before he went back home to Mom. We don’t get him for another two weeks so it made his day. Yoga will be there next Saturday (after Body Pump … I’m addicted now).

So hopefully I will be able to get my last update for the Perfect 10 done first thing Saturday morning but I will not be at home so it all depends on the internet connection. I will try to keep in touch with everyone this week. Eating healthy will be an issue with ordered in lunches with the meetings but I am bringing in my own snacks so I should be half way there. :)

Hope everyone has a fantastic week!

ttyl

Sandra

Perfect 10 Wk 9

I didn’t get a chance to post my P10 results yesterday. So hopefully this isn't too late.

• Log my Food
  • I do really good during the week but suck on the weekends. Now that the weather is getting nicer, I just seem to be busier and outside more. My house is suffering too. :)
• Lose 10 lbs
  • Well not so good at scale wt so far – I’m down 4.7llbs in body weight but I’m down almost 7% BF and gained almost 6lbs lean body weight. So really the scale weight isn’t a good measure for me.
• Exercise min 5x week
  • I ace this one.
• Schedule 1 (ONE) Cheat day
  • Still working on this one.
• Complete 1 "Modified" 7-day Total Cleanse
  • Cancelling this one – not a good thing for me to do right now.

So for something you don’t know about me….

I used to have 7 iguanas and one bearded dragon. Most folks thought they were my kids (had 5 kids at the time) but they were mine. Then I brought home a rescued iguana from the animal shelter and it had some kind of disease that killed off all of them one by one. It was pretty sad and I’ve not had time nor the inclination to have any more as it was pretty tough to lose them all like that ( I know, not a happy story… sorry).

Hope you all have a wonderful weekend.

Sandra

 

Edited after first post:

Pictures from Little Cayman (2008)

Do you see that open space just right of this sign – that was the airport runway for landing on this island

 

 

 

We had just ridden peddle bikes around the island – it was very hot, and my face was pretty red.

We rented scooters the next time.

 

Wheatgrass, Clinics

Kat, my Wheatgrass juicing is going great. I’ve been doing it for about 3 months now and have juiced it almost every single day. The only time I haven’t is when my tray isn’t quite ready. I have developed a pretty good schedule for growing it and always have two trays on hand. One in the short stage, and one that I am cutting and juicing. I go through a tray about every 10 days or so. I’ve noticed a huge difference in my skin alone. And you know what, for my age, I have very little grey hair, I have a small patch at my temple, and I don’t know if I am imagining it or not, but it seems to be getting smaller.

Now the other factor to add in here is that I also started the Bikram Hot Yoga in January and it too helps with detoxing your body so the skin difference could be a combination of the two. Have I mentioned before that I like Hot Yoga?

As for my composting, well that is something I’m struggling with. Anyone ever had those small fruit flies in your home? Well if you compost, they can become a HUGE pain in the butt. I’m struggling with killing them off because I have a perfect feeding ground for them. I almost have it under control but every once in awhile, one little bugger shows up. In the spring, I’m taking my large bin outside for and keeping it there until I can get my house completely fruit fly free. I know sounds gross but it isn’t all that bad. My tomatoes that I’m growing in my little grow op (herb garden is done) have finally flowered and hopefully I can pollinate them right and I’ll soon get a bunch of cherry tomatoes. And every morning, after I juice my Wheatgrass, I juice an assortment of veggies. So I guess I drink a “green” drink every day twice.

Basically, I feel I’m pretty healthy but the last two weeks I was fighting a cold, and my immune system was down. I’ve finally come to the realization that if I’m not feeling well, drinking any amount of beer also helps to lower that immunity because even if I don’t feel “hung over”, it still takes my body a couple of days to recover from it.  I’m going to not drink at all for the next while and see how things go. I know I’ve said this in the past posts, but this time my mind is also involved. But I also have these three social events coming up that I need to decide what I am doing and I know I will decide at the last minute. Will see what's stronger...

On Monday morning, after my shower, I noticed a red rash on the inside of my forearm. It wasn’t itchy or anything but kind of sore to touch. Nothing too bad but I do have a pretty high pain tolerance. Well by the end of the day it blistered out. Now I was concerned. So yesterday afternoon, rather than go to Yoga, I decided to find a walk-in clinic that could take me and have a look at my arm to determine what the rash was. Now finding a walk-in clinic that actually took any patients was a huge challenge. Some were closed due to the lack of available doctor’s, those that were open weren’t taking any walk-ins. It was frustrating. Fortunately my regular physician belongs to this HealthLink network and after 4:00 p.m., I could call this number and they made an appointment for me at their afterhours clinic. I got there at 7:30, walked in, filled out a form and immediately saw a doctor. Oh so much better than waiting 4-5 hours in any walk-in clinics.

So the prognosis is that it is a mild case of shingles. L When I went to my biofeedback on Tuesday the machine picked it up as some type of virus but it wasn’t clear. I suspected that is what it was so that’s why I wanted it taken care of as soon as possible. I didn’t want it to breakout more. I was confused why I got it in the first place but after talking to the doctor, it makes sense. I had chicken pox as a young girl and although my body built up an immunity to the chicken pox virus and killed 95% of it off, the other 5% sits in your spinal cord and your immunity can’t get to it there. So it waits there until your immunity is low and will venture out into your body along a nerve. That’s why shingles are usually in a patchy line on some part of your body. Mine is mild because it only broke out along my inner forearm and not all along the entire nerve. What I can’t get is why now? I’ve been rundown a LOT more than I was last week but I guess you can’t tell what your body is going to decide to do and when. At least now, I’ve got an immunity to this and will never get it again. I’ve got a prescription to speed up the healing process because he said if left to heal on its own, it can cause permanent damage to that nerve, it would cause me discomfort for  the rest of my life if left untreated. So I’m on drugs that aren’t natural L but if it works, I’m game to kill it off.

I mentioned the other day that I had good news (it’s about time eh?), well I got a caliper test done on Tuesday as well and I’ve gained 6.3lbs of lean body weight and lost 7.6% body fat. I personally don’t agree with these numbers but according the caliper, most of my fat loss is in my core (which my tape measure agrees with). When she used a different system to put the caliper numbers in, the % seemed more realistic to me but the point is, as long as I see those numbers go down, that is what matters. So whether I’ve gained 6.3lbs of lean body weight or whatever the number is, the more LBW the better. My body must start burning this fat off soon. All the more reason the scale numbers should not matter.

Again, I’ve rambled on in a post – I hope you all have a fantastic day.

Ttyl

Sandra

Hot, PT, Drama

So far the week has been great other than a  few minor things.

Monday I went to Bikram Hot Yoga and we had a new instructor. She knew her stuff but talked really fast. Good thing I’ve been doing it for a couple of months now because I knew what was needed in the pose even though I couldn’t understand her. I did Ok for awhile, but eventually the heat started to get to me. While doing the last part of the standing series (first 45 minutes), I noticed people were starting to drop like flies. The first two rows of the studio  are where the more experienced Yogi’s are, and they were starting to sit or lie down. It was that freakin hot. About half way through the lying series, I was very quickly running out of steam and my heart rate was pretty high. My body was in a fright and flight mode and was trying to cool itself down. I laid still for some of the lying poses trying to calm myself, it really was only about the last 3 poses that I only participated in the first set, then laid still for second set (more or less). At the very end, they recommend that you lie there and meditate to receive more benefit from the 90 minutes you just went through and this instructor was quite good in this aspect. In a quiet voice, she went through the “relax your feet, now your calves, now your legs….” Until she got to your head. Then she said the traditional “Namaste” and left the room. Well I have NEVER seen that room clear out so fast in the last two months as I did last night. For me, the entire time she was trying to calm us down, I wanted nothing more than to get up and get out of that room. When I did get up, I was dizzy, and outside of the studio there are benches and everyone of us recovers there. EVERYONE had issues with the heat that day and everyone was buzzing with it. One of the ladies had a look at the thermometer at the front of the room and it was 113F in there. Way to freakin hot. Quite a few folks gave the front desk folks feedback that it was way too hot. Normally the instructors open the doors to regulate the heat and keep it at 105 but this girl was new and didn’t open the doors.

So of course, I was just about beat from the heat. When I got home, I did not go for a walk with my daughter. It was all I could do just to eat, have a bath, and make my way to bed. And yes, I still love Hot Yoga and am going back today J

Tuesday I had my first personal training session with a lovely young lady at Good Life Fitness. She really focused on my core, back, legs/hips, and stretching me. I likely could have worked a bit harder but we were pretty much getting to know each other and what my limits are. I’m not sore today but I guess I likely won’t be because I have been working out pretty consistently with weights lately, walking, and Yoga. But the key thing is that I like her and we seem to be on the same wave length. There was one eye candy personal trainer there that actually kind of flirted with me. I didn’t know what to make of it other than, he does that with all the ladies. Another male PT at the front desk said he gets all the blondes as his customers (he was actually trying to get me to have him as my PT rather than Lauren). Anyway, of course I watched him train another lady and there is NO way I would hire him. He is too full of himself, and concentrated more on what was going on around him that his customer. And I did not agree with his method. This lady was doing a lat pull down and she was doing it so fast, that to me she was using momentum to pull that weight rather than her muscles. And he was egging her on. Turns out my PT doesn’t agree with his method either.

Then that PT I mentioned that was huge in the shoulders and arms that he looks way out of proportion, he trains pretty good as far as I could tell and Lauren says he is a big teddy bear. He just looks funny. J

Then after my session as I was leaving, I saw my ex-stepson from marriage #2. I don’t want to get into the drama of that life but this young man hates me. He had left home long before his dad and I split up and I have not seen him for many years but he has established a hate for me for breaking up with his dad. The circumstances were not pleasant, I’ve blogged about some of it in past posts, but this young man has only heard one side of the story. He is a very judgmental, angry young man and still has a lot of growing up to do. Anyway, he didn’t see me, but when he does, I am unsure of what his behavior will be. His youngest sister, who I still cherish, love and am still very involved in her life, is getting married in July and she really wants me to be there. I am the only Mom she remembers (her birth Mom passed when she was 3). Anyway, last week when I had lunch with her, she is very stressed because her a$$ of a father and brother are really being jerks about the fact that I’m going to be at the wedding and reception. They are telling her that if I am at the reception – Dad, will not have fun and only sit at the table (pouty freakin man), wont’ dance with her or nothing, and Brother will leave because he is not sure what he will say to me if he starts drinking alcohol.  Unbelievable – it’s been 5 years people  - this is a big eye opener of what kind of man I was married to. So I told her that this day is her day and I do not want to be the cause of any additional stress so I would NOT go to the reception but I will be at that wedding. She feels I deserve to be at the wedding more than her own family does.

Anyway…. Sorry rambled on there…. This young man is now going to see me at the gym and I think that is a good idea because he can get used to the fact that we live in the same side of the city and he is going to run into me and hopefully have gotten over himself before his sister’s wedding.

Oh the drama one has to live with sometimes…. J

And if you have read this far, I have some good news to report from my biofeedback session that I had yesterday but I’ll save that for another post because this one is already way too long.

Have a fantastic day everyone. Make good choices.

Ttyl

Sandra

Mandarin Ducks

I am proud to be Canadian today (and most every other day as well).

I watched some of the hockey game yesterday but ended leaving during the second period to walk with my daughter and Katie. We drove to a nearby park that is quite huge. I have lived near this park for the last 5 years and have never visited – Why? I have no idea but I’m going back. It is huge and quite a bit of it has paved pathways. Even the bathrooms (those that are open this time of year) are heated and clean. Anyway, it was a very lovely day, very warm and sunny and a perfect day to get walking. We walk pretty slow (for me) but I need my daughter to get stronger and I don’t want to push her, make it painful for her, and her give up before we even get started. So we averaged about 20 minutes a mile, and walked 5 miles. She did speed up towards the end as her knees and feet stopped hurting so I think a good warm-up is in store for her.

In a couple of weeks I am going to find a 2for1 or half price shoe sale and get us fitted for the proper shoes (mine are worn out). I’m waiting 2 weeks because I’ve got a podiatrist appointment on the 16^th and I want to see what he has to say before I invest in some expensive walking or running shoes. I currently have orthotics and I still experience pain in the ball of my foot so my Dr. recommended this new guy as he is a runner as well as a foot specialist and since I like her and she recommends him, I’m game to give it a try. Anything is better than foot pain. And as for this foot pain, one of the Bikram Hot Yoga positions, you have to do a squat on your tippy toes, basically my knees are pulled up, and I’m balancing on the balls of my feet, or rather on the flats of my toes. Hard to describe really – but it was near impossible for me at first and when I do it, still to this day, my left ball of my foot crunches. It was painful in the beginning and although it still hurts, it isn’t as bad so I know the Yoga is working out whatever scar tissue I have in there. It’s breaking it down. That’s my thesis anyway but will ask the new foot dude in a couple of weeks and see what his professional opinion is.

My calories have been pretty good all weekend except Saturday. I worked out for quite a bit on Saturday morning, 40min NRLo4W, 20 Min Ab Jam, 40 Minutes of treadmill walking. I burned up quite a few calories. Then we were invited out for dinner at some friends house. I’m 100% sure that the meal was pretty high calorie but it was delish and quite frankly I didn’t care. They don’t eat like I normally would eat but she is learning, she provided a plate of steamed broccoli with the rest of the dinner. They aren’t big on veggies. The main course was an Italian dish with spaghetti (which I normally don’t eat – in fact I rarely eat pasta),  lots of Olive Oil, butter (real stuff), clams, mussels and I’m not sure what else. And of course they served bread as they are big on bread, and although I normally stay away from the white stuff, I did have a small piece that night. But we had a very enjoyable evening of visiting and our dog had a wonderful afternoon playing with her big brother. They live on an acreage and it is a great day of running around for her – it totally wears her out completely. 

Sunday I ate pretty much on plan and as I mentioned above, I walked for about 1h45m with my girls. And as I posted yesterday, I measured and took some photos.  They aren’t photos that I would willingly post on a blog but you know once I get to where I want to be, I just might. The “fat” ones are disgusting but they sure do show a visual NSV when I do a comparison.

Today, I am Yogi-ing after work and then once I get home and dry my hair, I will be going for a walk with my daughter (and pup). I didn’t sleep well last night, blasted headache all night, so not sure how long we will walk but it is again a very lovely day and it should be a nice way to end the day.

I hope everyone has a good blast off to the new month and has a fantastic day!

Sandra

I did not take this picture but found it on the National Geographic website (it showed in my iGoogle and so some of you may already have seen it) but the colors in it express how I feel today J