A life of health and wellness…with kids!


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What I ate Wednesday

Food Diary 12wbt

 

I must admit that this isn’t exactly “What I ate Wednesday” – but more a selection of things I ate in the past few days….   I decided to sign up for the Michelle Bridges 12wbt again, mainly to get access to the menu plans – because the Exercise plans really haven’t changed all that much since I last did it a few years ago. They are OK (the exercise plans) but I find some of the exercises fussy and using too much equipment – so I switch them out for something that works the same muscle group.

About two months ago I commenced “Operation Get Andjxx fit again” and I was going really well for the first month and lost about 5kg – I was feeling great and really  on top of things. They I had a crash off my bike, shortly followed by another accident at  home that left me with a big gash on my leg (Which is really really ugly), and well I basically lost all momentum and just stopped exercising and eating well for the who second month. I kept telling myself I would get back on top of it and kept feeling like it was all too hard. But it was all in my head – just the simple act of telling myself it was all too hard was enough to stop me from starting. So after starting to read the book “If not dieting then what?” by Dr Rick Kausman, I talked some of my cognitions and am back on top of things again. The book is actually really good because it helps me to tackle some of my “black or white’ thinking behaviors – and also my tendency to become obsessive about every little morsel I eat.

The bottom line is I know that I feel better when I eat healthy foods the majority of the time… and I still need to lose about 7 kg to be at a good healthy weight for my body…and exercising helps with my Anxiety – all excellent reasons to get back on the wagon!

I have been pretty happy with the 12wbt food choices this week – I just changed up a couple of things to match more with things that we already had in the house. One of the things I dislike about the 12wbt food plan is that it often requires you to buy things that expensive just for one or two meals – so I will often substitute – because frankly I just can’t afford $200 a week on shopping!

This week I have been eating Banana Porridge and eggs (on separate days) for breakfasts; chicken and salad pita pockets for lunch and a variety of things for dinner – Lamb kebabs with Cous cous salad; Lemon and garlic marinate chicken and salad, Roast chicken with Asian vegetables and my favourite – Asian BBQ  cooker chicken with chinese broccoli. For snacks I have been alternating Chobani yoghurt (Coconut or banana) with Hummus and vegetable cruidites or an APple and about 10 almonds.

I will say up front that the food on the 1200 calorie MB plan does not keep me full…in fact I would wake up starving at 3am most nights (and it’s not head hunger – it is real stomach grumbling, anger causing hunger) – so I do actually consume around 1300 – 1400 calories per day on a typical day. I lost weight on this amount of calories and it basically means I have a snack after dinner – I know that if I don’t do this it is a sure fire way to a binge – so I see it as better to eat slightly more than what she recommends and reduce the risks of a binge session.

The other thing that I do to make it fit into our family lifestyle is I often will cook something different for my children – or provide them with an alternative side dish. I have fussy eaters and I would much rather they eat dinner than have the fight with them about eating at all. I will do a post about this next week actually!

Is anyone else who reads my blog following the MB program at the moment?

Andjxx


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The Trials and Tribulations of Losing Weight

Willpower and weightloss

So it has been about a month since I started on this fitness kick and things were going really well. I had some ups and downs over the course of the month and things were going quite well – I had lost about 3.5 kg. Then…sometime last Thursday it all went to pot.  I can’t really pinpoint what was the trigger but  I do remember that it started with being tired. Extraordinarily tired. Perhaps I overdid it last week – or something along those lines. I have found that I find it difficult to fit in all the different bits of exercise that I want to do. I want to do strength training so as not to lose muscle mass through cardio. I want to do Cardio because thats what I enjoy. I need to play Hockey on a Sunday afternoon. I want to ride my bike on the weekends. Problem is – it’s all too much – and perhaps I was pushing a little too hard.

The food thing is also proving challenging to me – as it seems that I have developed an intolerance to wheat and dairy (at least Milk based things apart from Yoghurt – I seem to be able to tolerate Yoghurt). Now I have fallen into complete denial – I will not be denied these foods that are so good – binge eating – for the past 5 days.

I don’t even want to look at the scale. I had been weighing myself daily – but I am not going to do that anymore as I tend to obsess over the number – I feel as though it is a trigger for me. I have bought some Tanita body fat % scales because in reality I don’t care what the weight in kilos or pounds is – I care about seeing the BF% number go down.

The thing is – I have been seeing improvements in other areas – such as strength and endurance – going ahead in leaps and bounds. I have managed to get my Parkrun PB for 5km down to 29min 15sec – that means in six weeks I have knocked about 4 and a half minutes off my PB – an awesome improvement given that the only actual running that I have been doing is Parkrun – the rest of the Cardio I have been doing is on the bike or HIIT at the Gym. The other thing I noticed is how much easier it was to run that PB this past Saturday – when I was fully loaded with Carbohydrates and had relatively fresh legs from not training the previous two days.

Now I have a dilemma because I want to run – I want to commit myself to running a half marathon later in the year – but I also want to strength train – but for the specific purpose of building strength for running – I also still have about 10kg to lose – and running makes you hungry….Very hungry.

So I think the bottom line is that I was trying to do too much – especially when I add work into the mix – and if I want to make gains in speed and train for a half marathon then the extensive strength training has to go to the side and the running specific training has to take precedence.

I would also like to post here about my training more often – particularly about learning to manage these apparent food difficulties and balancing it all with two very demanding small children and my work. All I can do is try.

Andjxx


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So I have to do some work on myself now…

Time for me

Four and a half years is approximately how long I have been neglecting myself now.

Sure there was a time there in the middle of the two boys where I was doing pretty well and it has mostly been all downhill for the past two years in particular. But I have had a little health wake up call of late and it is time to heal and mend from all of the increased stress that has been the past two years. Gosh I am getting all teary just writing this. I don’t even know if my new job is actually going to be less stressful but in a way I think that it just has to be.

The first thing I have done is I have given up caffeine. What! I know …crazy right. But it has been almost a week now and the only time I have missed it was on Sunday morning with our cooked breakfast. A nice pot of plunger coffee was part of the ritual. I have replace it with peppermint tea mostly, with a few other herbals thrown in for good measure and the odd decaf cappuccino at the shops. The biggest thing was the diet coke. I was a can a day, had to have it, drove to the shops especially kind of addict. For the first few days I switched to Caffeine free Diet coke, but it gave me a really strange feeling in my chest, similar the the one I get from Coke Zero – it is such a strange feeling that drinking it isn’t worth it. So that’s gone too.

Why all this? Well I have a feeling that I may have a bit of adrenal fatigue going on  and along with a host of vitamin supplements, giving up the caffeine is strongly recommended.  I am giving it 6 months to see how my energy levels are and try to determine if it has made any difference at all.

The second thing I am doing is giving myself the next 6 months to get back down to my happy weight and back to running regularly. I have also started playing field hockey again for the first time in about 20 years. Having a sport to play every week gives me a bit more motivation to get some level of fitness back again – just so that I can run around for 50 minutes with out feeling exhausted and tired the next day.

So I have signed up to the Michelle Bridges 12wbt again…because I absolutely don’t have a choice but to lose weight. I am six kilos about my previous ‘happy’ point and my ideal weight is around 66kg – right now I am 10kg over that.

So I decided it is time and that this will be my focus for the next six months.

Wish me luck!

xxAndjxx


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The week in words:a Recap

 

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This week has been one of highs and lows. I started off the week super motivated but as the week drew on I became tired and the motivation levels slipped dramatically.
Last Sunday we had a lovely BBQ at a friends house- these guys always do lovely food so it was a real treat to have someone else make dinner.
On Monday I planned out my food for the week and went shopping – getting everything I needed for a week of solid 12WBT eating. Tuesday morning I was up at 5am so I went and did RPM at the gym – it was a tough session but I was glad I did it. I was motivated to go to the gym on Wednesday and Thursday and I was organised enough to do well with food on these days too. But by Friday the house was a mess, there was piles of dishes in the sink, I has and unexpected function to attend and it wax all too much. I caved and took the easy, comforting option of maccas for lunch and a Cider with my colleague afterward. It’s Saturday, I’m super tired, and trying to figure out how I am going to tiger through the next 12 weeks.
Tonight I am going to dinner with some ladies who are also in Canberra and doing the 12WBT so I am hoping that meeting some other people will assist me in keeping my commitment

I am nervous about meeting new people and having to interact with them but I think that it will help – I hope!


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To be or not to be

Life has been a little crazy lately and it has been regularly punctuated with high levels of stress and anxiety in this house. I am trying very hard to evaluate the most important parts of my life and to prioritise those things in order to save my sanity somewhat. I couldn’t decide what to do with my blog as I felt as though it was just one more thing taking up my time and putting pressure on me. You see, I find that thinking of things to blog about can be quite challenging. However, I think that I do need it here and that I should just forget about trying to be a blogger that I am clearly not and just write about being me.

Life as me and in the HealthyKidsHappyMama home. I work 4 days a week in a very emotionally demanding job. I need to face up to the fact that I don’t have time to plan out activities for my children and meticulously photograph them. I barely have the time to feed them properly…kidding.

What I want is to spend as much time as possible with them and doing things together as a family and doing things for myself – rather than for other people. This means that I have had to put a big brake on my voluntary work with the ABA. When you end up in a pile of tears and a massive anxiety attack because of something you do in a voluntary capacity you know that it is time to step back.

The other thing that I really need to make time for is exercise. I have been making small efforts over the past few weeks to get back into some sort of a routine but I think that I need something more structured. A commitment that I put out to the world and stick to through the good times and bad. I attempted the 12wbt challenge last year and pulled out part way in. Part of the reason is because I didn’t really plan and prepare very well and I was far to perfectionist and hard on myself. In reality I just need to get myself together, create some good habits and as Michelle bridges would say JFDI.

I am undecided as to whether I will formally do the 12wbt or just follow the program from my print outs from last time. Although it would be good to have support through the forums and maybe even consider going along to the finale party as something to look forward to at the end. My plan is to start as I mean to go on and start now with the print outs and the meal plan from last time and decide next weekend exactly what I am going to do. Whatever I decide I need to see it through.

XxAndjxx


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This Week in the Kitchen

Here is a little visual of some of the happenings in my kitchen this past week…

My food prep of dinners and Snacks for the week

My food prep of dinners and Snacks for the week

Salad Nicoise

Salad Nicoise – last Sunday’s lunch

Steel cut oats with strawberries

Steel cut oats with strawberries

                            How was your week?