Dec. 11: Off-Plan Hangover

Nah, not that kind of hangover - I don't drink.  But I feel about like that poor polar bear after my off-plan meal last night.

My off-plan meal was in the plan - Friday night, going out with the girlies and having dinner and dessert.  I feel like I ate with complete reckless abandon.  It didn't feel like that much at the time but this morning I feel vaguely queasy, I slept in a awkward position and my back hurts and it feels like I just got run over by a truck.  That'll teach me.

We had Philly Cheese Steak sandwiches - I got a small - and french fries - how I love french fries.  Later we had this delicious lemon coffee cake my oldest daughter made.  That kid can bake!  (Much to my dismay at times!)  We also enjoyed some dark chocolate truffles.  Orgasmic dark chocolate truffles.  Those have been rehomed to the freezer, since making the creamy filling rock hard defeats the delicious purpose of them.

This feels like confession.  I never used to feel guilty after an off-plan meal.  It must be the adjustment - this is the first full week I've managed to stick to my plan (well, mostly sticking to the plan.)

Onward to happy thoughts.  At least today this makes me feel motivated to make deliciously healthy decisions.  After I have some toast I am off to the grocery store to make some fabulous food choices for the week.  I just got paid a nice bonus from work so I'm excited to be able to get some great stuff without counting pennies.

I feel good that I managed, despite all of the temptations around me, to stay the course this week and eat properly 90% of the time.  I wasn't perfect, but I stayed accountable, which is apparently vital for me, and I was way better than I had been before.  I'm awaiting tomorrow's weigh-in and measuring with mixed emotions.  On the one hand, I'll be bummed if everything stayed the same.  On the other hand, I know I haven't been as strict as my be necessary and I'm smart enough to realize that will affect the outcome.  I'm far less stressed by not expecting complete perfection of myself, which is a lesson that may allow me to stick with the plan for the long haul.

Dec. 8: Spilling the Soup

Today I realized that I have a talent not everyone possesses.  It's hard to be humble about this one, so I'll just put it out there.

I can turn anything into an excuse for eating a cheeseburger.

This morning I got up and dutifully packed my lunch.  I did my hair (better hair day today) and my makeup and got dressed in something OTHER than that blue uniform shirt.  I packed a healthy lunch of vegetable soup.

At 1:00 I finally got a chance to eat my lunch.  Then I realized that my beloved vegetable soup had spilled all over my lunch bag.  Since I did not have the urge to slurp it out f the bottom of my bag, I gleefully went to the closest restaurant (McDonald's) and devoured my favorite junk meal, an Angus burger and fries.

Over the totals of the week, I'm still okay.  I'm still in diet numbers.  Today, however, my totals are:

Calories:  2221

Carbs: 222

Fat: 105

Protein: 104

Sigh.  Yeah, McDonald's isn't doing my fat rolls any favors, unless keeping the rolls rolling is considered a positive thing.  And I lied.... I did love it.

Today was a better day for back pain.  I functioned all day long on only two ibuprofen, which is nearly record setting for me.  I really miss the gym.  I was enjoying the heavy lifting so much, particularly the results.  This weekend, I'm going to research some exercise options that won't aggravate my back.

Have a great evening!

Aug 12: Curses, Foiled Again!

Today I discovered a special, particularly intense form of torture.  Do you want the good news or the bad news first?

Okay, I'll give you the good news.  I was fortunate enough to get a freelance gig editing a cookbook!  Woohoo!  Hooray on the career front - what a thoroughly pleasant way to spend a day.  I spoke to intelligent people, got to read all day long surrounded by other people reading and working quietly on their computers.  It was work in the industry I am trying really hard to break into.  How awesome is that?  I'll answer for you - pretty darned awesome.

The bad news - I didn't take enough food.  I ate breakfast in the car and brought a great, filling meal with me.  Unfortunately, I ate that meal at 11 am and didn't leave until after 5.  Add to that looking at stunning photographs of luscious-looking food, reading the decadent descriptions and scanning the recipe for errors.

This, my friends, was a special level of hell.  I was really hungry - like the light-headed kind of hungry - and I was reading about things I would absolutely love to eat at that very second.  Because things got off to a late start this morning, if I had left to get something to eat, I wouldn't have had time to finish the assignment  So I sucked it up and got the job done.  I did have some Diet Coke, which is my own personal form of crack right now, but I survived and even made pleasant, somewhat coherent conversation.

Despite the hunger pangs, it was the best day at work ever - I so hope that this is a step in the right direction for my career!

Now for the really bad news.  I was driving home, and of course, I was stuck in traffic.  I knew after creeping along for twenty minutes that there was no way I'd make it home in an hour to have the healthy meal I had prepared there, so I crossed three honking, angry lanes of traffic because I saw a Wendy's sign.  I didn't just cave a little and make healthy choices. 

Oh no.

You know me.  Go hard or go home.  I shoulda gone home.

In my defense, I immediately threw away half of the fries.  And I had a Fresca (0 calorie drink!!!)

I'm guessing that doesn't really make up for the DOUBLE cheeseburger, though, huh.

So........

Today's Eats:

m1: whole grain organic English muffin, dried cranberries, natural peanut butter, and skim milk

m2: Greek yogurt mixed with protein powder, a ton of blueberries, and Kashi cereal

m3: Wendy's double cheeseburger, half an order of fries

(See - even the font is blushing.)

Well, I made it a whole two and a half days before caving, but at least I didn't have sugar. Tomorrow is a fresh start, just like always.

The beautiful thing about going off your plan is going right back on it.  When you go right back on it, you've had a minor "blip".  When you get yourself into trouble, when you fail is when you say, "Well, I already blew it with that cheeseburger, I might as well have some ice cream now!"  When you say that, it is a greasy slide to chub, my friends.  We always have another chance to get things right the very next meal.

How am I rebounding from this "blip"?  A nice walk with the dog and great eats tomorrow.  I concocted an idea in my head on the drive home today - so we will see if it's as good in reality as it was in my brain!  Look for recipes - at least one - tomorrow!

May 27: Free Meals on RFL

Unlike most people, I really don't enjoy free meals.

Don't get me wrong, if there's an occasion to attend, I'm fine to loosen up and enjoy the food offered, within limits.  But just having a free meal because the week is almost over and I haven't had one yet - wow - that's tough for me.

On the Body Recomp forum, I had asked about the necessity of these meals, and the guys I was discussing it with asked me "why" I didn't like them.  I just find it a lot harder to get back on track after having a free meal.  I'm one of those people that can eat the same thing over and over with no problem.  Sure, I'll spice it up differently, but I'm at my best when the basics stay the same.  The free meal throws a monkey wrench in my plans, causing me to yearn for foods I can't have for the next day or two.

So a wise recommendation was this:  make it good, but not great.  Hmmmm......that makes a weird kind of sense.  So tomorrow, instead of going all out, I'm going to have some steak and oven fries.  If I really feel like walking on the wild side, I'll have a banana or some watermelon for dessert.

Hopefully the milder version of the free meal will allow me to be on track the next day without fighting off cravings with a whip and chair.

Today's eats aren't really picture-worthy.  Breakfast was the normal egg white omelet with broccoli.  Lunch was a can of tuna.  Dinner was broiled tilapia and some cucumber slices.  I've discovered that I do NOT like tilapia.

Here's hoping that the free meal doesn't make life tricky for me!

April 9: SNOW (!?!?!) and Weekends

Okay, not this much snow.  It was an amount I wouldn't have noticed had I not been stopped at a traffic light, but it's the principle of the matter.  It's rather audacious of the sky to snow on April 9, don't you think?

Confession : I did not walk in the snow.

On to other things.  When asked the most difficult time for dieting, people report holidays and weekends are their biggest challenges.  We've recently dealt with the holidays and don't have any others coming up soon, so let's talk about the weekend.

The reason your weekends are so difficult is that the nice organized system you've devised for workdays doesn't translate to the weekends.  We sleep late, we go out for dinner, we're out and about and end up grabbing lunch from a drive thru.  We entertain friends.  There is always something that makes this weekend different from the last one, therefore requiring a new strategy to get through it.

PLANNING IS ESSENTIAL

This is no different than your weekdays. If you don't plan ahead, your going to be caught without healthy options.  So most of us pack our cooler bags, stash some almonds in our purses and grab our big water bottle on the way out the door.

We can do the same on the weekend.  The first thing we have to determine is where our challenges are going to be.  So if Saturday night you are having dinner out with friends and Sunday morning you are having brunch with in-laws, you can set up your plan.  The dinner out can be your "off-plan meal" for the week.  Enjoy yourself within reason.  Brunch doesn't have to be a free-for all.  Bring a beautiful fruit salad as your donation and east fruit salad and the most reasonable options present in modest amounts. 

This leaves you with 4 meals and snacks to get through for the rest of the weekend.  If you're out and about shopping, bring some healthy snacks and munch on them in the car.  Fruit and almonds will get you through  a long stretch.  Make Sunday dinner in the crockpot so it is ready when you walk in the door after a long busy day.  Keep breakfast simple, sticking with your weekday options.

Figure in some time for activity.  I go hiking with my girls every other weekend.  It's a great, inexpensive outing that is healthy for us.  Other ideas are mini golf, roller-blading, biking, playing at the park, the list is endless.  If you play with your family instead of running off to the gym by yourself, your combining family time with fitness time and teaching your kids how great activity is.

Try planning your weekend the same way you do your workdays and see if it goes a little better!

April 5: Birthday Hike

Today was my 41st birthday, so I decided to celebrate it in a healthy way - I want to start my year off right this year!  My intrepid children and I decided to go on another hike.  This time we went to Ball's Falls, in Jordan, Ontario.  We took a branch of the Bruce Trail - a hike rated "difficult".  And it definitely was.  I landed on my butt a few times going down steep hills.  I actually sat on my butt on a couple and bumped my way down, hanging onto tree roots like  a monkey.

This hike seemed even tougher than our Gorge hike, although the altitude was only about 100 feet.  The trail wound up and down throughout the entire hike, whereas the Gorge hike was down once and then back up at the end.  We also saw a half a dozen slithery little friends, which thrilled only my 14 year old daughter.

We hiked down to the water for our picnic, which consisted of smoked turkey and Havarti sandwiches on whole wheat panini buns from the bakery.  I brought some fresh pears too but none of us wanted them at the time.  I haven't had any type of "lunch meat" in at least 6 months and couldn't believe how salty it tasted.  Still, after all that climbing around, it was yummy.

Turkey sandwiches:

After lunch we climbed back up to the main trail.  My oldest daughter, our expedition photographer snapped pictures of us relentlessly and also got some really awesome nature shots.

Picture of one of the small waterfalls of Twenty Valley Creek

The Bruce Trail portion of the hike ended with 157 steps up out of the Twenty Valley.  Yep, 157 steps.  I felt slightly less out of breath climbing these than I did ascending the Gorge last week, but all three of us took a little rest at the top.

Finally we walked through the Balls Falls trail, through the historical village to see the Lower Falls. Very serene and beautiful.

We hiked approximately 4-5 kilometers, which isn't really very far.  We were in the woods for about 2 and a half hours.  We were beat afterwards - I think it may have been a little too soon after our last crazy hike.  To celebrate my birthday we went out for ice cream.  I had a splurge of about 800 calories.  (eek)  I had Birthday Cake ice cream, with a cookie dough mix in, in a white chocolate dipped waffle cone.

Delicious!

My goal was to keep calories in check by preparing my own food for most of the day and splurging on dessert.  The other benefit to this strategy is that there are no leftovers around to tempt me for the next week or so!  Although I enjoyed Easter and my birthday treat, I'm really looking forward to getting back on track.  All this sugar and salt makes me feel sluggish, and I want to feel energetic!

April 4: Happy Easter!

Did you have an Easter feast today?  I had an off-plan meal for brunch with my kids.  We had homemade hash brown potatoes (made in the oven), ham (I had a small slice), cinnamon rolls (yep, had one of those too) and watermelon.  I indulged but only had a small amount of the less healthy things and still felt quite satisfied.

This month has started off a little tougher than most.  I had candy on Saturday, when the girls got the Easter baskets, Easter brunch today, and tomorrow is my birthday.  We are going hiking again for my birthday and then out for ice cream at a decadent yummy ice cream parlor.    After that I have to get back on track.  I don't know if I can really measure any results this week after all the food-related revelry. Calories have been maintained at a level that should allow for weight loss, despite the off plan goodies.

I'm glad this only comes once a year!  I can't help but feel some low-level guilt from being off-plan three days in a row. 

I'll be back tomorrow with more hiking pictures!

Mar. 25: Food vs. Mood - Another Funk

Boo to funks. I'm having another one. It's been a really rough day today.

I'm actually writing this post to inform, rather than whine, however.

For the past couple of days, my eats have been really off. I've been out shopping with my friend and my lunch choices could have been far better. I wasn't too worried because I stayed within my desired caloric ranges and the macros weren't terrible. However, last night, I started feeling really anxious. I had a lot of trouble getting to sleep, so of course, this morning, I had a lot of trouble getting up. I really only made it as far as the couch. I did manage to force myself to go for a 45 minute walk, which helped some. However, I'm now back on the couch and pretty darned mopey and lethargic.

I've had this happen before. I went through my personal journal and looked over the past 4 months. I want to know WHY!!! My out-of-the-blue funks all seem to be triggered by eating crappy food that I did not prepare myself. It isn't guilt. It isn't something that I'm creating as a reason for my personal brand of picky. It is a realistic link between what I eat and how I feel.

I've narrowed down the culprits to: Calcium Proprianate, MSG, and/or Refined Sugar. I really lean more towards the CP, since I do have things with just a touch of sugar from time to time with no ill effects, and the issue tends to occur when bread products are involved.

So if I know this triggers depression, why do I continue to do it? I could have just as easily tossed the bun that came with my hamburger and been sufficiently satisfied with the food I ate. I really must make the decision to avoid processed bread products in the future so I can truly narrow this down. If I still have the issues, I can research the other potential triggers. I eat that stuff so rarely that I often forget when faced with the options of what to eat at a fast food place. I realized today it's been over a month since I've had a burger that care from anywhere but my own kitchen.

I could keep going back to the doctor every time I feel like this and get my antidepressants increased, but that won't get to the root of the problem. I definitely have some issues with depression and need to be on meds right now, but perhaps that propensity towards depression makes me even more susceptible to the chemicals in foods.

As for me, I'm even more convinced that whole foods are a necessity in my life, and hope that others dealing with similar issues can find links between their food and their mood.

Question for my readers: Have any of you noticed a particular food triggering mood issues? If so, what food is it? I'd love to hear about your experiences.

Mar. 18: What do you eat when you aren't at home?

Lunch meetings happen. Dinners with the in-laws happen. Company banquets and picnics, dinner at a friend's house, bridal showers and pot lucks all happen. It's a regular part of life. People ask me quite often what they should do.

There isn't just one answer, but there are some guidelines.

First of all, if you are changing your eating habits as a change of lifestyle you are going to run into this for the next 75 years or so (I'm an optimist!) Don't let your eating habits isolate your from the rest of the world. Remember that it's what you do 95% of the time that makes up the composition of your body. You'd have to REALLY pack it in for one meal to make that much of a difference. If your diet is tight most of the time, it's absolutely fine to let go of the control here and there.

Secondly, there are very few times that there will be absolutely NOTHING healthy for you to eat. Simply make the best choices possible from the options that are available. If the meat is fried chicken, discreetly pull off the skin and batter. If the sides are all mayo-loaded salads, take a tiny spoonful. If the dessert is cake and ice cream, have a small serving or pass on it. Load up on garden salad if it's available, and look for a fruit or veggie platter. If you leave hungry, just eat when you get home.

These occasions don't usually completely sneak up on us. If you know it's happening and you are certain there aren't going to be healthy options, and you really don't want to blow your diet that day, eat a good meal before you go and just nibble on a few things while you are there to be sociable. Trust me, the other people are so busy eating they will hardly notice that you are NOT eating.

Most people have off plan meals here and there. You might consider it your off-plan meal for the week, and just enjoy it in reasonable amounts!

Another suggestion would be to donate something to the meal. Make a veggie platter, a healthy dip with homemade pita chips or a delicious fruit salad. Most hostesses are delighted when someone offers to bring something to add to the meal.

While it is very important to focus on your goals, rare is the time that you have to be 100% focused, 100% of the time. If you aren't a fitness competitor going into a contest, it's unlikely that you can't afford to let go of the reins a little bit. Don't let your healthy habits turn you into a social pariah. Within limits, give yourself permission to go off plan now and then. Don't do it every day, but don't lose your connection with people for the sake of keeping things clean.

And the most important advice of all? Don't hesitate to get right back on your plan the very next meal. Don't use the off-plan meal as an excuse to blow off the rest of the day, the weekend or, worst case scenario, the week. Enjoy your off plan time and then focus your efforts back on your goal.

March 6: Cheats, treats and assorted planned noshing

What is the best thing to call a meal that is off-plan? I was calling it a cheat meal, but I recently read that putting judgement on foods is not mentally very healthy. The person suggested the term "free" meal. I like that. "Treat" meal, by that definition, would also be a judgement. I also like the term "off-plan". That says it all - it is just a food you do not normally consume. Hmmm. I'll go with off-plan for now. What do you guys call the meals that are not your standard fare?

I had my off-plan meal last night. The girls and I went out for pizza. I find that Pizza Hut, despite being one of the most expensive places around, is one of the cleanest options around. I got thin crust, light on the cheese, grilled chicken and veggie pizza. It was delicious and it calmed my crazy pizza craving that I have been fighting off all week. I ate a little more than I really should have, but finished my day in the range of 1600 calories. Still a calorie deficit day! Hooray! The leftovers went right into the freezer in single serving portions for a smaller off-plan meal to combat future cravings and to deter munching on it today!

I strongly believe that an off-plan meal here and there ( no more frequently than once a week for most people) is vital to stave away feelings of deprivation. No one can change their tastes so completely that they never ever feel the urge to have a few chips, some pizza or a yummy dessert. It's important to note that off-plan does not mean unplanned. Unplanned meals are weight loss sabotage. An off-plan meal is something you work into your weekly food consumption. An unplanned meal means you caved, you did not plan ahead and you were unprepared. The unplanned meal will crop up now and again but be sure you don't let it happen too often. Remember, you are in control of your food, your food is not in control of you.

As for cravings, there are two ways to deal with them effectively. First, of course, is the off-plan meal. But what do you do if you have had your off-plan meal for the week? You move on to Option 2 - recreate the flavor in a healthy way.

Here's my new favorite food remake - Upside Down, Grilled Chicken Nachos! The next time I make them I'll take a photo to put on here!

UPSIDE DOWN GRILLED CHICKEN NACHOS

Grilled chicken

Diced tomato, peppers, and onions

Clean salsa

A sprinkle of finely shredded all natural cheddar cheese

6-8 organic blue corn tortilla chips

Low fat plain yogurt (drained to thicken it)

On a microwave safe plate, place a serving of grilled chicken, cut into bite sized pieces. Top the chicken with veggies, salsa and cheese in that order. Microwave until ingredients are hot and cheese is melted. Crumble the tortilla chips over the top of the hot mixture and drizzle with plain yogurt if desired. Use a fork and dig in without guilt!

You can also use a lean ground meat seasoned with chili powder for your base instead of the chicken. Any healthy thing you might put on a nacho can go on this dish! Enjoy it!