Rob's Diary

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Long day, today. Woke up at 5:30am and just settling down now, 17 hours later.

Adopted a dog today. Really beautiful and incredibly sweet German Shepard. She was found alone and starving and brought into the adoption center about a month ago. She's an adult and was 38 pounds at intake and 57 pounds now. Her name's Cam, short for Cambridge. She seems to have been trained at some point because she's house and crate trained and knows basic commands. She's really well-mannered. I feel really lucky to have found her. Here's a picture.
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My sciatic nerve pain flared up a bit this morning because I was sitting for so long. It feels better tonight and definitely a different type of pain than when I started PT. Rob, my understanding is that dry needling seems to be the same thing as acupuncture but for a different reason and more focused on alleviating specific pain spots.

For breakfast today, I had yogurt with banana and raspberries and vitamins. For lunch I had a chicken sandwich with a fried egg. For dinner I had an Asian salad with chicken and a Southwest salad, both with roasted red pepper dressing. For snacks I had pistachios, walnuts and tomatoes, and orange juice with a fiber supplement. Total calories in were 2677.

I did about 14.5 miles on the elliptical at about 8.4mph. Also Pallof press, bridges, and bird dogs for core strengthening, band walk for hips and stretching for my sciatic nerve. Fitbit says 4.3k calories out.

4hr 31min sleep. 55 RHR. My weight this morning was 191.8. No meditation. 6 days no binges now.

Mood is great but I'm tired!
 
Cam looks like a great dog! German Shepard are good pets, I am sure the two of you will be very happy. Good for you adopting a rescue dog, all our dogs have been rescues, every bit as good or better than breed dogs.
bensanon said:
6 days no binges now
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Good for you, that is great.

You seem to be doing well with your exercise and diet, now if you could just sleep a couple more hours.
 
Cam looks terrific! And how great that after whatever tangled past she's found a good home with you. :) I'm looking foward to hearing how she settles in!
 
I had a tough day yesterday. Plagued with cravings. I didn't exercise. I normally would have but I'm still working out logistics with Cam. It was all I could do to stay under 3k calories today. It's much better than a binge. I'm telling myself I'm doing this carefully and slowly and that it's unreasonable to expect change overnight. If I can just stop the huge binge episode unhealthy sugar and fat spikes though, that will be a huge accomplishment. The rest today won't hurt me, rather it'll probably help.

For breakfast I had eggs, yogurt with raspberries and blueberries, and a multivitamin. For lunch I had a chicken sandwich and pistachios. For dinner I had lots of salad with a couple slices of sprouted bread. Snacks were tomatoes, prunes, orange juice with fiber supplement and pistachios. Total calories in were 2976.

I did go on a couple walks and did my sciatic nerve stretches.

5hr 26min sleep. 55 RHR. My weight was 190.2. No meditation. 7 days no binges now.

Mood was low especially in the evening.
 
hi Bensanon, if I understand right you find a way to calculate the exact amount of calories you can have daily to lose weight? I will have a look on the link you sent as it is something interesting. I would like to lose some weight first before Christmas (or at least ensure I won't get bigger with all the Holiday treats :)) and second my Husband and I need both to lose weight. However, I am struggling to motivate my Husband who is sugar addict and it is tough for me to resist when he comes with treats in the evening while we are watching TV.
 
HI Courtney, I think I have the same issue that your husband! Every evening I have sugar craving and it is really complicated to resist! I started a weight loss program this week and I already lost 6lbs! but no sugar at all this week!!!
 
the evil of sugar is not only what is plainly obvious (aka candy), it is in the dozens of names the food industry can give it to hide sugar into practically every processed food along with deceptive marketing strategies.
 
I had a pretty good day today. I stayed busy and that helped.

For breakfast I had eggs, yogurt with raspberries and blueberries, and a multivitamin. For lunch I had mixed nuts. I had a partial dinner in the afternoon which was homemade turkey chili and for dinner I had salads with roasted red pepper and balsamic vinaigrette dressing, pistachios, and tomatoes. Total calories in were 2217.

My sciatic nerve pain is bothering my entire leg. All the way up above my glute down into my foot. Wtf?

I went about 13 miles on the elliptical at about 8.4mph, more resistance. Pallof press, pull across planks, side planks, hip bridges, band walk and stretching for my sciatic nerve. Fitbit says 4.6k calories out.

Didn't measure sleep. 55 RHR. My weight this morning was 189.2. No meditation. 8 days no binges.

I feel good except for the nerve pain.
 
Courtney2 said:
hi Bensanon, if I understand right you find a way to calculate the exact amount of calories you can have daily to lose weight? I will have a look on the link you sent as it is something interesting. I would like to lose some weight first before Christmas (or at least ensure I won't get bigger with all the Holiday treats :)) and second my Husband and I need both to lose weight. However, I am struggling to motivate my Husband who is sugar addict and it is tough for me to resist when he comes with treats in the evening while we are watching TV.
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Hi Courtney, Kind of. I don't really have an accurate way to estimate how many calories I expend with exercise. I can get pretty accurate with intake though. Over time, I've kind of gotten a sense of an ideal deficit after taking into account the exercise.

Your goal for the holidays sounds great. Often just being an example is a great motivator. Showing them it can be done and a way is huge. Sugar seems like a good thing to target first. Many people say it's like an addiction. In my experience, once that is under control, other things become easier.
 
I got 7 hours of sleep last night. I have been waking up around 2am and staying up through like 4 or 5am for a long time. That has gotten better the last couple of nights and last night was the best sleep score I've had since my Fitbit started calculating. I think it's because of the dog. I got her as another step in improving my health. We'll see.
 
Well, 8 days in a row proved to be too good to be true and I ended up bingeing last night. It may just be the morning after gloominess but I feel trapped by this thing. I don't quite know how to get out.

I guess there are some indicators things could still change. This time I went a little longer and only binged once in a week, when I do it I increasingly realize it's not what I want to be doing in the moment, and it's increasingly clear it relates to low energy levels which are directly linked to diet, exercise and sleep. I ate more during the days this past week and exercised a little less and that all helped. Sleep I don't have much control over though.
 
Hey Rob, you need to think about how much you have accomplished and how far you have come. You really have done amazing things.

And you now have a great dog, no matter how you spell it.

Can you not binge tomorrow?
 
Maybe come visit us at the no-binge thread when a binge seems to be imminent. You can get past this!
 
Hey LaMa, Unfortunately the no binge thread doesn't work for me, y'all. It's rather anxiety inducing as is the one day at a time mantra. The accountability here on my diary is suitable enough. I have supports in place. For me, it's about approaching it from a very wide perspective and coming to realize it's in alignment with how I want to live and be healthy. I realize in moments that I can't recognize that sometimes or I don't fully realize how what I'm doing will impact me negatively until it's already happened. I believe my history is quite different than many since I was dependent on anti-anxiety medication for more than a decade which I couldn't recognize the extent of. The behavior and thought patterns that developed will take awhile to reverse. Patience and treating myself kindly are hugely important and I do have successful experience with that as I made it through beyond hell in getting off the medication and losing 140+ pounds. Food is not like anything else because we have to eat to survive.
 
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