Maintenance 4 Life

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Weigh in and Squats and the Gym May 4, 2013

Filed under: Uncategorized — ikesgirl80 @ 6:40 am

Friday is my usual weigh in day.  It started that way because at the very, very beginning, Monday through Thursday, I ate at home and it was very easy to control calories, fat, sugar, sodium, etc.  Friday through Sunday, my friends and I would go out to eat for dinner.  Since I am a daily weigher, I knew the number would be up Saturday through Monday, but by Friday morning, I would see my loss for the week.

Yesterday, I hit a HUGE milestone…

I finally hit the 180’s with a weight of 188.4 pounds!

I also finished day 4 of the squat challenge yesterday, it was so easy!  Granted, it was a rest day!

After work yesterday, Christian and I went to the gym.  Here is what I did:

1.  Ran 1 mile in 9m35s, my speed ranged from 6.2 - 7.0 mph, then walked at 2.5 - 3.0 mph for 5-6 minutes.

2.  Did 10 crunches, 10 oblique crunches on each side, and 10 captain’s chair, 3 times.

3.  A crossfit workout, but not for time 25′ walking lunges, 10 push ups, 10 side to side jumps over 4″ hurdle, 10 hangs with a knee lift, 10 box jumps on to a bench about knee high, 10 pull ups with 100 pounds of help, 10 over-head squats with 20 pounds, and 10 sit ups.

4.  10 wall assisted handstands, 10 seconds each.

5.  10 Russian twists, 10 leg raises for lower abs

6.  Stretching and sauna

 

A Day of Food (from the past) May 2, 2013

Filed under: Uncategorized — ikesgirl80 @ 5:52 pm

At the height of my food addiction, I was living in Los Angeles.  I was living by myself and very depressed.  I didn’t have many friends in LA, no family, and was too lazy to get up and do much except go to the club 2-3 times a month for a couple hours.  I ate this way for a few months after moving to Houston, but lucky for me, I had friends intervene!  Here is an average weekday meal plan:

Breakfast #1(7:00am): Starbucks venti mocha frapaccino light, no whipped cream, 2 pieces of breakfast bread

Breakfast #2 (7:15am): McDonald’s 2 sausage and cheese biscuits or chicken and cheese biscuits, 2 hashbrowns, 2 cinnamon rolls, 1 large orange juice

Lunch (11:45am): 2 deep fried corn dogs, large fry, large vanilla shake

From 2:30 - 3:30/4:00: I would snack on fruit snacks, chips, cookies, whatever treats I bought for my students as reinforcers.  I rationalized it by saying that I bought them, so they were mine.

Snack (3:30pm): Jack in the Box double cheeseburger, no mayo, large curly fries, 3 egg rolls, 6 mozerella sticks, large strawberry smoothie.

I would stop at the grocery store to pick up snacks such as 1/2 gallons of ice cream, family sized bags of chips, large packs of cookies, frozen pizza, huge bags of candy.  I would always buy some fruit and diet pop, so I “looked healthy”.  I would graze on this throughout the course of the night, always leaving “just a little, incase I was too tired to go the next day to get more”.

Dinner: My two favorite were Taco Bell (12 pack soft tacos, I would buy a container of sour cream and bag of shredded cheese to add to it, a Mexican Pizza w/ no beans, and 2 chicken and cheese quesadillas) OR Pizza Hut/Papa John’s (The follow would last 2 days:  2 large pizzas, double order cheesy sticks, order of boneless spicy BBQ chicken wings, and a double order of dessert sticks/pizza).

Weekends were a little different… I would munch on leftovers until about 2pm.  Then go get a dozen doughnuts and either Jack in the Box or Taco Bell.  Then around 7-8pm I would order the pizza or go get a smorgushboard from the grocery store.  On Saturdays I would go out to the club dancing from 10pm - 2:30am, have 3-4 double Jager and cranberries, and come home and eat.  Sundays I would stay at home and watch marathons of my favorite shows (either DVD or cable).

Compared to today:

Breakfast (6:30am) 6 spears of asparagus and 3 slices of bacon (I wrap 1/2 piece of bacon around 1 spear and bake on Sunday.  I eat them cold for breakfast throughout the week), 1 pumpkin-almond butter muffin, 1 pink grapefruit.

Lunch (between 10:30am-1pm, depending on my students’ behavior, today 11am) stuffed cabbages (99% fat free ground turkey, eggs, cabbage, canned low sodium seasoned tomatoes and spices), banana-walnut-chocolate chip muffin, 1 pink grapefruit.

Dinner (6pm) 2 oz summer sausage, 2 slices of deli cheese, 1 oz of organic veggie chips, 14 oz strawberries, 1/3 of a 72% cacao chocolate with raspberry pieces.

Weekends:  About the same, just different times.   I also might just eat leftovers, and then an hour or two later a muffin, then 2 hours later the grapefruit.  About once every two weeks we eat out.  When we do, I watch my portions, count calories the best I can, but also get what I enjoy (even if it means non-Paleo chips and salsa with my Mexican food!)

Calorie count per day then: 15,425

Calorie count per day now: 1,690

 

My Diet: Start to Current (plus a rant) May 1, 2013

Filed under: Uncategorized — ikesgirl80 @ 5:01 pm

If you would have told me 2 1/2 years ago, I would be eating 1500 - 1700 calories per day, I would have laughed at you.  Throw in almost no fast foods (I eat out 1-3 times per month), no processed foods, no grains, etc., I would have died!  What is life without the food?

Diet is so important.  To feeling good.  Getting strong.  Thinking clearly.  Yet, I notice it is one of the neglected parts of losing and maintaining weight.

**Start Rant**

Our school breakfasts are doughnuts, pop tarts, cinnamon rolls, etc., served with flavored milk and usually juice.  Yes the doughnuts are “specially formulated, and has healthy whole grains”, and not at all like a Dunkin Dount, but it is straight carbs and sugar!  Milk = carbs and sugar.  Juice = carbs and sugar.  Lunches are the same.  Chicken nuggets, pizza, hamburgers, cheeseburgers, processed ham and cheese sandwich.  Carb loaded sides, fruit, and milk.  Yes they offer a salad, but it is usually served with cold chicken nuggets, processed ham, or sugar filled yogurt and honey flavored sunflower seeds.  They also have extras like chips, ice cream, cookies, and popsicles.

Yes, please send that kid to my class and expect me to teach them anything!  The ADD/ADHD kids are already bouncing off the wall, this makes it worse.  The already overweight kids are complaining they are still hungry (they ate a doughnut, 4oz of juice and a couple sips of chocolate milk because it is not sweet enough) or falling asleep on their desks from the “carb coma”.  Lunch is the same.  The fruits and veggies get thrown away and they eat the crap.  Then are in “carb coma” again after lunch, and wanting to go home so they can watch TV/ play video games and eat more.

**End Rant**

So, as for my diet… When I started off December 31, 2010, I started “The Carbohydrate Addict’s Diet” by Drs. Richard and Rachel Heller.  I started with their entry plan (low carb breakfast and lunch, reward meal for dinner).  The point of the diet is to regulate your insulin levels so that you are less hungry overall.  I slowly began to eliminate gluten from my diet.  At first, I was allowed to eat gluten at restaurants and 1 item per day at home.  I gradually worked towards only 1 gluten containing item when in restaurants, to finally gluten free.  I have known for years that I should eat gluten free, but I have never stuck to it.  At this point, I decided that I am gluten free for life!

After a few months, my weight loss began to slow.  One day I decided I would not change my eating, but just count, in my head, the calories I was eating.  I realized I was eating about 3,500 calories per day AND STILL LOSING!  I decided I would cut my calories down to 3,000.  I mean, really!  The average man gets 2,000!  I would not be deprived!  Slowly, over the course of nearly a year, I was down to about 1,800 calories, and still using “The Carbohydrate’s Addict’s Diet” as my base.  The number of meals per day varied, based on how hard I was pushing weight loss or just maintaining, but was 1 large meal, or two small snacks and 1 large meal, or some other variation.  During this time, my insulin levels dropped from off the charts to normal.

During the next year (2012), I began running and seeing a personal trainer.  I realized I needed food in different ways, so I tried a couple different ways.  I tried eating 6 small meals, only 1 of them with carbs.  I tried adding carbs in the form of sugar alcohols and fiber.  I tried Atkin’s meal bars and shakes.  It all either made me hungrier or didn’t mentally satisfy me.  I went back to my 1 giant meal a day, but continued to struggle and question.

During spring break of 2013, I discovered Crossfit and Paleo.  I was initially very scared, because it meant carbs throughout the day, and giving me more freedom than I was used to.  I quickly fell in love with it.  My diet for now is Paleo with 4 exceptions:

1.  white potatoes a couple times per month

2.  dark, high quality chocolate (72% or higher)

3.  Cheese

4.  Honey for my paleo breakfast muffins

Occasionally do I eat non-Paleo stuff?  Sure.  When we eat out, I am far from Paleo sometimes, but always with in my calories (the best you can a restaurant), and I try to get the least processed food.  But I know that I feel awesome when I am 95% Paleo or better.  So for now, I’m sticking with that!

A current daily food log looks like this:

Breakfast: Homemade banana-walnut-chocolate chip muffin (Paleo except the honey), a pink grapefruit, 6 spears of asparagus and 3 slices of bacon.

Lunch:  Homemade chicken and veggie soup, pumpkin-almond butter bar (Paleo except the honey), a orange.

Dinner:  Homemade stuffed cabbages made with 99% fat free turkey and no rice, 1/4 cup of dried fruit, 6 small squares of 72% dark chocolate with raspberry pieces, 1/2 cup of mint chocolate chip coconut milk “ice cream”.

Total Calories for the day = 1650.

Off for squats and ab work!

 

The most awesome news!

Filed under: Uncategorized — ikesgirl80 @ 4:14 pm

I saw my primary care doctor today for several reasons…

1.  To get some genetic testing done for some clotting disorders that run in my family.

Got the orders, now just have to go get my blood sucked and wait for results.  If I am negetive, awesome!  If I’m positive, I just have to tell my surgeon so he can have right medicine on hand during the surgery.  And possibily get registered in one of those nifty national databases, in case anything bad happens to me (knock wood).

2.  Brag about my weight loss since last time I saw her.

She was beyond impressed!  I’ve lost about 50 more pounds since I saw her in November.  My blood work from then was “phenomenal”!  Told her that I am no longer using my energy supplement, and doing great.  Switched my exercise and diet up, and been successful with it!  When I came out of the room to leave, she was bragging to all the office staff about me, and I ended up having to tell the mini verison of my story to the whole office!

3.  See about some allergy meds

Nose spray :-) Yeah!

4.  See if she agrees with me that my surgery is medically necessary.

SHE DOES!  She is going to write a letter to the insurance company and I will submit it with my letter and pictures.  Then it’s a waiting game…

I’m going to do a blog post about my diet, then off to do my 55 squats.  It seems with having to get to the doctors today, blood work tomorrow, and getting my insurance pictures perpared, exercise is going to be slow going this week…  I am going to do an ab workout of different kinds of situps, twists, and lower ab exercises tonight.  It’s not cardio, but muscle building is just as important!

 

Only 22 days of…. April 30, 2013

Filed under: Uncategorized — ikesgirl80 @ 2:53 pm

…work left!  The school year is winding down, and I am exhausted!  I can’t wait to send one of my students on to middle school, and have a few others back on my caseload, and meet a couple new friends!  The end of the school year is always hard.  Sometimes I am ready to send my kiddos on to different teachers or schools, sometimes I wish I had just one more year.  My 5th grader has grown so much, and I really feel like he’s ready… He just doesn’t know it!

However, after my lovely run yesterday, and my 50 squats today (we didn’t start until today…), plus having to cook tonight (double batch of stuffed cabbage and double batch of banana, walnut, chocolate chip breakfast muffins, plus I’m thinking taco salad for dinner), I think I’ll cook and call it a night!

My weight was good this morning, I’m hoping to see “one eighty-something” by Friday!

 

Squat Challenge April 29, 2013

Filed under: Uncategorized — ikesgirl80 @ 1:37 pm

My para-professional and I started this and made it to day 12!  Today we restart, and our goal is to make it all the way through!  Who wants to join us?

 

5 weeks, 3 days and counting…

Filed under: Uncategorized — ikesgirl80 @ 1:13 pm

December 31, 2010, I weighed 338.0 pounds.  I don’t know exactly what my highest weight was, as my scale registered “EE” on October 14, 2009, and it only weighs up to 350 pounds.

Today, I weigh 190 pounds.

On June 6, 2013, I am going into surgery to have a tummy tuck and a breast lift to correct the damage I did to my body by carrying around nearly 200 pounds of excess for a significant portion of my life.  My surgeon is currently predicting that he will remove around 10 - 12 pounds, but I am hoping that he takes off  15 - 17 pounds, as I have lost 20 additional pounds since he made that prediction.

I have a lofty goal of losing 10 -15 more pounds in the next 5 weeks, but if I don’t, I’m not worried.  If I stay exactly the same, I will weigh about 178 -180 coming out of surgery.  I haven’t been able to say that since 7th or 8th grade!  Anything more will be icing on the cake!

To work towards my goal, I will continue to count my calories, keeping them around 1500 calories per day.  I have been slacking on exercising a bit lately, so I need to get back on that!  I intend on completing the Facebook “Squat Challenge”, and then 6 days a week, 1 hour of running or Crossfit.  1 rest day.

Today, I am going to go down to my apartment complex gym and run on the treadmill.

I am also going to make a 3rd blog post of the day with the Squat Challenge.  I promise I will not be blogging this much normally.

O.K. Off to get that Squat Challenge posted and get ready for my run!

 

The first step is…

Filed under: Uncategorized — ikesgirl80 @ 12:24 pm

Hi!  My name is Chris, and I am a food addict.  These words were spoken on more than one occasion in my life.  Mostly as a joke to take the focus off my undeniably severe addiction to food.  But December 30, 2010 was different.  When those words were spoken, they were spoken from the heart, with everything on the line.  December 31, 2010 was the first day of the rest of my life.

On occasion, I posted notes on Facebook about my journey, but I would like to be able to share my journey with anyone who will take the time to read, not just friends and family.  I want to pay it forward and help anyone I can, because I could not have done this journey alone.

Thank you to my best friends, R&S for inspiring me, standing by me, and forcing me to look at reality.  Thank you to my parents, brother, and extended family for cheering me on via Facebook and phone calls.  Thank you to all the old friends and new friends who give me that little extra push to be even better.  Thank you to my job for giving me the opportunity to plant the seeds (academically and lifestyle) in hopes of strong, independent thinkers emerging years after they have “left my nest”.  Thank you God for giving me one more chance at doing this right.

My current plan for this blog is to document the last 5 weeks before my surgery until I get sick of writing! lol  I will take time to visit the past 2 1/2 years and review what is the same, different, or a vital step in my recovery.  If anyone has any specific questions, please ask, and I will do my best to answer them!

 

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