WineDeer's Fitness/Food Diary

Ack! This week has been the week of not sticking to the diet plan at all. At least, I'm conscious of the decisions and Deer has helped me control my portions by asking me if I'm eating because I'm hungry (last night's dinner) or if I am eating because it's in front of me (it was in front of me!).

I made the mistake of spending my last weekend focused on friends and loved ones, rather than on myself -- I'm paying for it now by being completely disorganized and not knowing how balance my diet when I am missing food or don't have the time (ran out of ready snacks!).

I did manage to cook on Wednesday night and leftovers were my lunch on Thursday, so those were good options. Thursday dinner was low carb at least (and Deer made me conscious of the over-eating).

Today has been pizza for lunch (controlled portion at least) and pizza for dinner, leftovers, of course. Yikes.

At least, I've kept up with the exercise, although I lowered the intensity in the walking, because my knee was hurting -- last night I woke up in the middle of the night two or three times from the pain. I should have put an ice pack on it before I went to bed, but I thought it would go away.

It reminded me that I need to continue the physical therapy exercises. It's also good light weight training. Deer is going to teach me how to use the weight machine in my building's gym.

I'm also not really drinking, although last night I did (it was a holiday party). It's my last drink for a while, again, because I find it's better just not to drink, because my will power for food goes significantly down.

I'm not beating myself up for any of this because I know it's not about what I did wrong, but rather how I can make weeks like this work for me -- smaller portions, not deprivation, continue taking my vitamins, exercising. I can't end this healthy plan because I ate out too many times this week!

I'm also noticing something about eating simple carbs versus whole grain carbs versus animal protein and vegetable protein.

Here's to a better weekend to plan and figure out my week!
 
OMG! You are so right about us being twins! Busy this week. Check. Didn't exercise much. Check. Ate out more than I should have. Check. Knee hurts. Check! Man, it is weeeiiiiiirrrrddd to have someone going through almost EXACTLY the same thing at the same time.

Do NOT give up eating healthy just because you ate out. Not worth it. You'll just feel worse in a couple of days and you'll have to start the process all over again. I've actually almost completely stopped drinking. I have 1 beer a week. My last blood test my triglycerides were slightly elevated, and the doc said carbs like crackers/cookies/etc, sugar, and alcohol caused that combined with the fact that PCOSers are more likely to have elevated triglycerides anyway. If you can swing it, I recommend cutting back on the alcohol like you've already planned. The sacrifices will be worth it when you're looking hot and don't have diabetes in 10 years!
 
Thanks Doxiegirl! I'm cutting back.

---

Today was weigh in day -- this morning the scale said 195.5. Another pound down! YAY!

It's great and I'm really focusing on stopping when I'm full, choosing healthier alternatives and saying no to alcohol even when it's offered. A friend of mine has been celebrating an awesome even for her all weekend long and it's been hard to say no to alcohol, but it's also good because it forces me to say no -- for my own health.

Tomorrow, the celebrations continue and I know that it's this time of year -- the holiday parties, the "let's see each other before the year ends", and everything else that comes with it.

I'm going to focus on making the right choices and exercising. I've had to do it every other day now because of the knee and I know that I need to get back to the PT exercises.

At least this weekend wasn't as crazy as the last. I'm feeling good about how this is moving.

Here's a cheer! May this pound never come back! Woohoo!
 
It works when you don't have the crappy food in your house.

Tonight was a perfect example. For some unknown reason, I've had a craving for rice and beans for the last week or so. I finally decided that today I was going to make myself some -- I'm trying to eat less meat anyway -- and because it was late in the day, I had thought to myself that I would go ahead and just make white rice and beans.

I go into the kitchen and I realize there is no white rice -- but there is a very big container of brown rice.

I must have at some point either run out or thrown it away, and of course, my only choice was to choose the brown rice.

It's going to take longer, but it will definitely healthier. Damn, I'm thwarted by my own ingeniousness.

:hurray:

Cool.

Today is the last day of the celebration weekend for my friend, so back on the "wagon" so to speak -- like I've said, I've been trying to remain under control and it's worked.

Even yesterday, I thought my dinner plans would turn out to be a lot of food, and it wasn't -- the dinner party I attended served Paella which I hate with a passion. I ended up serving myself a huge salad, a couple of slices of bread, and some pieces of Spanish Omelet.

Another 30 minutes of exercise this morning! YAY me!
 
So, another day, another night of eating out.

I didn't plan it since it was Macrobiotic food night, but tomorrow will be Macrobiotic food night, so I suppose it balances it out in the end.

But, I am drinking water and taking my pills, I'm charging my iPod, and I'll be back on track tomorrow.

It helps that some friends sent out pictures from this weekend. I may have lost two pounds, but it's not the same as losing 20.

YIKES!
 
I'm sick with the cold or a flu.

*sigh*

My goal is to continue the exercising. Food tastes funny to me, so I'm not sure how I'm doing there. I'm not cooking a lot, since I live alone although I did have dinner at my mother's house last night and Deer has been feeding me lunch.
 
I know today is not my official weigh-in day, but I wanted to see how bad was the damage between this week and last, since I've been sick and I haven't been able to get to the store.

I'm at 194.5! OMG!

One less pound! Woohoo!

I guess it does pay off to say no to the cake -- the cake is a liar, you know.

Deer bought me a t-shirt that has a slice of cake on it, there is a conversation bubble like in a comic book on top of the cake, and the cake is saying "I am nutritious." Underneath the picture, there is a caption saying "The cake is a liar."

picture.php


It's so true.

Granted, I didn't get that slice of cake -- enough for two or three -- but I did buy a small bag of hershey kisses and did not eat them in one sitting. this is not about depraving myself of everything, but just simply knowing how to control it.
 
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So, for ever small effort made, I am reminded me again of why I am doing this -- in order words, even though I've lost 3 lbs, I was reminded again just now why I am doing this and why three pounds is GREAT, but its only 3 -- THREE -- pounds.

*sigh*

I hate looking at pictures of myself.
 
I like your sense of humor. Some people get overly sensitive and I think its nice that you and Deer can joke around about the cake/junk food issue. Congratulations on 3 pounds down, that's a huge accomplishment actually. Remember that our weight tends to go ever up so going down also means we didn't increase our weight so its like 3 lbs down squared.
 
Thanks Blancita!

Well, today is my weigh in day and I went up to 196.

I know, but I took the week off from exercise and subsequently food (because of family and friend obligations).

Well, I should clarify -- I stopped exercising because on Monday I fell flat on my back and hurt my entire right side. I was by myself and as I lay on the floor I wondered if I had really hurt myself and if anyone would come by and help me.

It was a nasty spill and I eventually took some aspirin and stayed in bed for the rest of the afternoon. I've been aching since then and I don't think I did any permanent damage (cross your fingers), but seriously, this year hasn't stopped -- if it's not one thing it's another.

What's worse, because I tried to stop myself from falling, I wrenched my surgery knee and it's been really hurting since then. If it doesn't start feeling better with my PT exercises, I'm going to have to go back to my orthopedist and probably get a new PT prescription.

Okay, it's only three more days until the year is over. I really hope I can make it through without hurting myself, getting sick, or having to take any medication or contact my doctor.

*sigh*

But, the good news is that I am feeling better and I will start on the treadmill tomorrow, along with my PT exercises.
 
30 minutes walking on the treadmill.

I didn't eat out, except for lunch.

*sigh*

It's back to the grindstone.

But at least my back didn't hurt!
 
Happy New Year!

Happy New Year -- almost!

This year has been a pivotal year for me in terms of this journey.

I am finally dealing with my PCOS in ways that I hadn't in the past. I've discovered that losing weight for me is not just a question of eating less and exercising more -- it's become a question of learning more about how MY body (specifically MY body) works (with the PCOS and other stuff) and what I need to do to make it healthy.

I've discovered that I have to take care of myself, because no one else will. I've learned that I've been lucky in the past, because my body took care of me and now I have to return the favor. I've learned that it's not just a question of will power that will get me to my goal, but a series of decisions that I make every day.

I've learned that PLANNING and PREVENTION are my best friends -- planning what I will eat, preparing snacks and meals ahead of time, all help me maintain my goal.

Making exercise a priority -- right next to breathing and eating and sleeping -- is the only way I can do this to make it work for me. I've learned that NEED exercise -- it keeps me balanced, it helps my surgery knee, and it releases stress for me.

I've learned to say no when people offer me food -- I used to be unable to do this because of obligation and etiquette. I know I'm not perfect at this and these holidays have shown me success in this area and other times have shown me my misses.

Health, rather than weight-loss, has become my goal. I need to lose weight because I will be healthier, but I also need to watch the types of food I eat to stay healthy. I could probably lose weight eating one Big Mac a day (and only that one Big Mac), but I have a feeling I'll be in the hospital soon after hitting my goal weight. Even if it means that my weight loss is slower, the fact that I am healthier will make it all worth it.

I hope everyone here starts 2009 with focus and clarity for their goals.

I can't wait to be fully back in the saddle and to see my progress this year!

:party::party::party:
 
I've been thinking a lot about New Year resolutions.

I don't particularly like them, because it's really easy to have good intentions but no real plan to make them happen.

It also doesn't help that you don't know how the year will unfold and so many things can affect what you do, that if you don't complete one, you can feel like a big loser.

But, more than a resolution, I've really been contemplating what I will do to lose weight in 2009.

I was sick this morning -- what a surprise! not! -- I threw up, and I don't know why. I'll probably go to bed soon and see if it's because I'm coming down with some kind of flu.

My goal for 2009 is to be healthier -- but I don't know how much control I have over that. I know that eating healthier and exercising will improve my health, but how do I stop myself from slipping (like yesterday) and jerking my surgery knee (again and again)?

Well, the holidays are officially over. My sickness this morning just made me jump start again on the healthy diet thing. I've taken my vitamins, my Meridia, and I was on a bike today for approximately 40 minutes. It's not the walking, but it will do while my knee continues to improve.

Tomorrow, I'll be back on the treadmill and back to the PT exercises. I did those the last time I was at the gym, and I know that I just have to continue.

I also saw pictures from the last couple of weeks and once again I am just stunned at what see -- it's not what I see myself as. Not even in the mirror.

But I know that cameras don't lie -- at least, not THREE of them all at once -- so, I know that even if I am going through the actions, I also have to be careful that I am getting results. I don't want to set myself up to fail.

I hate to say that I am entering 2009 with trepidation, but I am. I am afraid to fail, I am afraid to not look like what I feel like I am. I am not afraid of reaching my goal -- I'm just afraid of not being able to do it. Weird, no?

Well, I'm going to start meditating and visualizing again. I think it helps and I need the stress relief, either way.

Wish me luck.

:willy_nilly::willy_nilly::willy_nilly:
 
Back to 195!

I also rode the stationary bike for 30 minutes and did some of my PT exercises.

Despite the lateness in the day, I drove the 30 minutes (one way!) to Target to get a strap to help my stretching and a small ball for the exercises. I'm so glad I had a great physical therapist and location -- I learned that I didn't need a fancy ball to do any of my exercises. I ended up getting something that looks like the balls we used in gym class for dodge ball back in 5th grade!

I also bought work-out clothes for Deer. When we were talking yesterday (or was it Friday?), he said that he was also going to join the band wagon this year. So, I figured a nice present to start off the year -- I'm going to suggest that instead of having a meal together, we work out instead. For example, instead of having lunch, we work out. Instead of having dinner or wine and cheese, we work out.

I'll let you know what he thinks of this gift.
 
OMG... dinner is taking way too long to cook. I'm supposed to be making turkey chili.

I not going to to the gym tonight at this rate. We'll see.

If not, I'll do my PT exercises here.

But I did find out that 24hourfitness gyms has a great promotion if you're a Costco member. I'm going to check out the gym that's close to here to see if it's a place I would attend. If it is, I maybe have better options in the future.

Food for thought...
 
30 more minutes of treadmill (like yesterday).

I weighed myself this morning, I was down half a pound, but let's see what Sunday says.

I've been sick the last couple of days -- gas problems and I haven't changed anything in my diet.

I swear, I'm not starting off 2009 any better than 2008.

Maybe I need to wait for the Chinese New Year?
 
VENT TO FOLLOW:

So, I read this week a suggestion by someone who lost 25 lbs.

This might help someone, so I'll write it down and THEN I'll vent.

What they did was they decided that they wanted to have healthier habits. They decided that at the start of one month, they would eliminate a bad habit or add a new good habit. They eliminated (one at a time) things like drinking Starbucks flavored coffee, full sugar soft drinks, stop eating after 7 PM, and so on and so forth. They added things like walking, instead of driving to work, eating more vegetables, and more.

The point was that they did this on a monthly basis - one habit at a time. By doing this, they didn't feel overwhelmed by all the changes. After 1 month of doing the same habit it became part of their life. They just added one and one and suddenly the year ended and they had lost 25 lbs.

VENT

So, I thought that was a GREAT idea.

I started to take inventory of the BAD habits that I have.

But...

I don't drink coffee
I don't drink full-sugar soda
I'm not eating candy bars every week or every day or hell, every month
I'm eating 4-5 servings of veggies a day
I am doing cardio 4-5 times a week and PT exercises
I can't walk to work
I only drink water during the day, except for the diet coke at lunch (and only ONE diet coke, not a whole case or anything like that)

I was able to come up with 5 (maybe) habits that I wanted to incorporate....

1) No food at ALL after 7 PM (this is hard, since my friends eat late, normally)
2) Eat more vegetables
3) Cook/have 14 meals (at least) a week
4) Eliminate Diet Coke completely
5) Measure my food precisely (I learned more or less what it looks like and it's only when I have my doubts that I weigh it)

:willy_nilly::willy_nilly::willy_nilly::willy_nilly:

Okay, so it ends there, and you know why?

Because I have PCOS. And even though I am having the same habits as someone who is losing weight, I don't lose it at the same rate AND I gain it so fast.

IT just pisses me off.

I guess I should also add

6) Log food so I can ensure that I have 30% or less carbs in diet
7) Post on my diary every day?


I'll keep thinking about it.

:cry::cry::cry::cry::cry::cry:

It's just frustrating. I know I'll lose the weight. I know I'm not normal. I just hate not being normal.
 
WineDeer said:
Anyway, the moderator wrote to me explained that my post was inappropriate and while I was encouraged to continue posting, I realized that I was in the wrong place. I can't focus only on the exercise portion of my journey, for me, it has to be a dual focus on exercise and diet. I remember that period in time when I exercised hours and hours and did not lose a single inch or pound. Yes, my heart was invariably healthier, my lung capacity had grown, I could climb stairs all day long and not get tired. But I was eating as many calories as I burned. I hadn't quite understood that diet HAS to be part of any journey, especially when you know that you overeat.
Click to expand...



Exercise may not be key to obesity epidemic

Published: Wednesday, 7-Jan-2009
Print - Exercise may not be key to obesity epidemic Printer Friendly

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Medical Research News

A recent international study fails to support the common belief that the number of calories burned in physical activity is a key factor in rising rates of obesity.

Researchers from Loyola University Health System and other centers compared African American women in metropolitan Chicago with women in rural Nigeria. On average, the Chicago women weighed 184 pounds and the Nigerian women weighed 127 pounds.

Researchers had expected to find that the slimmer Nigerian women would be more physically active. To their surprise, they found no significant difference between the two groups in the amount of calories burned during physical activity.

"Decreased physical activity may not be the primary driver of the obesity epidemic," said Loyola nutritionist Amy Luke, Ph.D., corresponding author of the study in the September 2008 issue of the journal Obesity . Luke is an associate professor in the Department of Preventive Medicine and Epidemiology at Loyola University Chicago Stritch School of Medicine.

Physical activity is defined as anything that gets your body moving. U.S. government guidelines say that each week, adults need at least 2 ½ hours of moderate aerobic activity (such as brisk walking) or 75 minutes of vigorous activity (such as jogging). Adults also should do muscle-strengthening activities, such as weight-lifting or sit-ups, at least twice a week.

Physical activity has many proven benefits. It strengthens bones and muscles, improves mental health and mood, lowers blood pressure, improves cholesterol levels and reduces the risk of cardiovascular disease, diabetes, breast cancer and colon cancer.

But Loyola research suggests that weight control might not be among the main benefits. People burn more calories when they exercise. But they compensate by eating more, said Richard Cooper, Ph.D., co-author of the study and chairman of the Department of Preventive Medicine and Epidemiology.

"We would love to say that physical activity has a positive effect on weight control, but that does not appear to be the case," Cooper said.

The recent study included 149 women from two rural Nigerian villages and 172 African American women from the west side of Chicago and suburban Maywood.

Adjusted for body size, the Chicago women burned an average of 760 calories per day in physical activity, while the Nigerian women burned 800 calories. This difference was not statistically significant.

Diet is a more likely explanation than physical activity expenditure for why Chicago women weigh more than Nigerian women, Luke said. She noted the Nigerian diet is high in fiber and carbohydrates and low in fat and animal protein. By contrast, the Chicago diet is 40 percent to 45 percent fat and high in processed foods.

Results of the new study are similar to those of a 2007 study of men and women in Jamaica. Researchers from Loyola and other centers found there was no association between weight gain and calories burned during physical activity.

"Evidence is beginning to accumulate that dietary intake may be more important than energy expenditure level," Luke said. "Weight loss is not likely to happen without dietary restraint."




In a sad, sad, sad way.... I feel very vindicated by this.......
 
Still not 100%, but I am getting better.

I weighed myself this morning (I know, it's obsession), and the scale saw 193.5.

Hm, can I maintain it?!

Let's hope so!

Made dinner tonight. Chicken and grilled peppers. Delish!
 
Let me add this too:

Starting Measurements
Waist: 38 inches
Hips: 43.5 inches
Weight: 199

Today (Jan 8, 2009):
Waist: 36.5
Hips: 43
Weight: 193.5

I know it's not a whole bunch of a weight loss, since I took the original measurements, but I like the changes in inches.

I know I'm losing the inches in the waist because my Crappy Carb intake has gone down significantly.

Oh, last night, I turned down fries, bread, and more. Of course, I was feeling sick, so it wasn't a great sacrifice, but I did consider "tasting" them but I said no.

Baby steps.
 
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