Monthly Archives: October 2009
Wow, I can’t believe how many of you have been affected by injury! Especially foot injuries. I forgot to mention in my last post about rest, that I typically take a day off exercise every three days. Sometimes it’s four, sometimes it’s two. It usually adds up to two rest days a week, one being an “active rest” with yoga. The other being a “sloth rest” :P
Today was neither kind of rest though because I finally went for a run! I took it easy – only doing 30 minutes at a medium pace. It was another brisk and sunny day out, but for whatever reason the cold air was hard on my lungs. Maybe it’s because I’m sick, but I was wheezing the whole time. I wish I could say I felt energized and refreshed after almost a week off, but to be honest, my legs were kinda dead. I really had to drag myself through it. But I felt a lot more energized and back to my usual self for the rest of the day :) I iced and stretched like a mofo when I came home and I’m happy to report that I’m 100% free of hip pain :D Yay! All that sitting on my butt paid off :P
Of course, it doesn’t hurt that I’ve been fuelling with amazing food – it’s Waffle Wednesday!
Another Wednesday, another stellar waffle combo. This is two Nature’s Path flax waffles topped with 1/2 cup cottage cheese blended with 2 tsp peanut butter + stevia and a drizzle of maple syrup.
I also have a bit of a confession to make. I’m back on the vitamuffins.
I will be making my own cheaper muffins again, but damn! A frozen deep chocolate smeared with PB is sooooo good. It’s one of my favourite treats and something I always look forward to!
I did a little more kitchen clearing for dinner tonight. This time using up a can of kidney beans that’s been taking up space in my cupboard for a while.
This was just a random throwing together of ingredients that I first sautéed, then baked.
- 1/2 kg lean ground chicken
- 1 can red kidney beans
- 1 onion
- 1 green pepper
- 1 tomato
- 2 very large mushrooms
- 1/4 cup salsa
- 1/2 tbsp chili powder
- 1 tsp cumin
- 1 tsp paprika
I decided to eat it as a dip, so I baked some ezekiel tortilla wedges with a little olive oil, kosher salt and paprika.
With the last of my leftover dazzled carrots with pears and balsamic.
Aaaalllll together now…
Yum! I love “active” meals where I get to assemble as I go :)
I also tried out a new-to-me product tonight:
I think this is new to Canada too? Hopefully this is a sign of things to come! I’d love to try their frozen meals!
Anyways, the stats are okay. High in fibre (yay) and carbs (nay), low in sodium (yay) and protein (nay).
The ingredients are pretty darn good though.
Of course, none of that really matters because this stuff is absolutely delicious!!!
Something that’s cinnamon flavoured that actually tastes like cinnamon. I ate it with unsweetened vanilla Almond Breeze and a spoonful of vanilla whey powder. The protein powder acted as the “frosting” ;) I really like my shredded wheat soggy and mushy too. I kinda like soggy cereal in general.
Going with Flow – Food
I talked about going with the flow in terms of exercise yesterday, but today I wanted to talk a little about the other side of the equation – food.
I opened up about previously being rigid with my exercise schedule, so I guess it shouldn’t come as a surprise that I was also the same with my eating habits.
I’ve lost 30 lbs since the summer of 2008. I did it by calorie counting and was very successful with it. I figured out my calorie allowance, and stuck to it every day. The number on the scale went down every single week up until my transition into maintenance.
I remember my first vacation during that period. It was a trip up north for a family reunion. I obsessed for weeks beforehand, worrying about how I was going to eat while I was away. I stuck to the same safe foods at home, and the thought of not being in control of that terrified me.
I packed up a cooler full of food to bring with me, but of course, that only did so much. I ended up at a big family function without my backup food. I was a vegetarian then and the main course was meat. I was told by several people not to worry – there was potato salad for me to eat.
I was hungry and the thought of having to fill up on a plate of potatoes swimming in mayonnaise made me to freak out. I was going to go over my calorie number! I wouldn’t lose weight that week! My pants won’t fit!
Well, we are all still here, so I can tell you the world did not end that day :P
I like to think I’ve come a long way from then. I’ve learned that sometimes, when it comes to food, you’ve just gotta go with the flow. We can’t always be in control of what we eat, and it isn’t the end of the world if we have potato salad for a meal.
Looking back, I can see that a lot of what should have been enjoyable social situations for me were fraught with feelings of anxiety over the food being served. I would worry about how much beer I was drinking instead of laughing with friends. Or worrying if restaurants would have low-calorie choices, when I should have focused on who I was at the restaurant with.
I think my latest trip to Windsor was a real accomplishment for me. I snacked on things like crackers and chips, and ate what everyone else was eating. When given the option, I would always pick the healthiest thing possible. I listened to my hunger cues, and snacked when I knew I really needed it. Sure there was some over-consumption, but hell, that’s what vacations are for!
I also want to tack on here that it’s important to be up front with people about your eating habits. I never told anyone at that family function I was trying to lose weight, so they didn’t understand why I was so unhappy with the choices. Since then, my family and friends have learned about my new eating habits and have done a great job at respecting them. My mom always makes sure she has some healthy foods on hand whenever I go home :)
Questions of the day:
1. How do you deal with eating in social situations? Do you bring back-up food? Do you veto certain restaurants?
2. Cereal – crunchy or soggy?
Okay, it’s time for bed! I’ve got the next two days off and a wide open schedule! I’m sucking it up tomorrow and trying out a zumba class. I’ll be back with a full report :)
Hey blog friends!! Wow, is it just me, or does it feel like a while? My blog schedule is all screwed up. But really, it’s only been since Monday!
Here’s what I’ve been doing in the interim:
Asking the hard questions.
I got to interview former Canadian New Democrat (NDP) leader Ed Broadbent after he gave a speech called “Inequality and Poverty.” I really like interviewing retired politicians. Wish I could say the same about the ones still in office :P
How about some eat highlights…
There was some yogurt with a Kashi blackberry cereal bar crumbled on top.
I see a lot of my fellow bloggers do the “crumbled bar on yogurt” technique. It’s something that never occurred to me before – it’s delish!
There’s been a lot of salami and cheese sandwiches.
One of my favourite things about eating red meat again is that there are many meals, like this one, that take me back to my childhood. Salami on pita with some melted cheddar cheese was something I ate a lot as a preteen. (back when I could eat half the kitchen and blame it on a growth spurt).
Laughing cow cheese on pear.
This was uh-mazing. Is there anything that laughing cow doesn’t taste good with?
Flat waffles (aka pancakes)
The usual protein pancake recipe (found under the Eats tab) Dipped in a mix of almond butter and syrup.
A “controlled” yogurt mess.
As far as flavoured low-fat yogurts go, Source is my favourite. The ingredients aren’t the best (it has Splenda), but the price is right. This is a new product to me and I just had to try it. I liked it :)
Oh, and I’ve been stuffing things with leftovers to the point of explosion :P
Same stuffing I used in red pepper the other day. Except this time I put it in a squash I picked up at the market. I gotta say, I liked it better in the squash! My tastebuds just go crazy over squash, they can’t help it ;)
As far as my sickness, I wouldn’t say I’m better, but it’s at least progressing. Hoping it doesn’t decide to linger for too long!
Now onto other things…
Going With The Flow
While reading Diane’s post today, I realized that I am a very rigid person. I’m good at making decisions for myself, and creating plans, but when it comes to changing them, I freak out a little.
I want to talk about this in terms of taking a rest from exercise.
Today is day 4 of no exercise for me. This break was unplanned. I hurt my hip in the gym on Friday. From past experience, I knew it could turn into something a lot worse if I didn’t lay off it until it was 110% better.
In the past, this would have bothered me. Even though I’m not training for anything (yet! got a half mary in May!), I still schedule out all my workouts for the week on my Google Calendar. I put a lot of energy into that plan, making sure I fit in all my runs, weight sessions and favourite group classes around my ever-changing work schedule.
When I first started doing this, I would get really anxious when something would come up that would change or delay something in that schedule. Going out of town, or a shift change at work, would throw me into a tizzy of figuring out how I would fit it all in. As a university student, I worked really hard not to let my hectic school, work and social life get in the way of my gym time. That meant I was sometimes too strict with it.
What I’ve learned since training for the triathlon, and taking time off from hip injury #1, is that sometimes you just have to go with the flow.
That’s not to say you can blow off whole weeks of exercise because it’s “too cold out” or your favourite TV shows are on :P It just means, when life happens, it’s okay to skip or change a workout.
More importantly, when your body starts giving you clues that it needs a rest – take it!! There’s a fine line between being too lazy and too tired to work out. It’s up to you to learn the difference, and listen to your body when it needs a rest. Learning to pick up on your body’s clues is more important than the perfect training plan ever will be.
I think the mental aspect of it is just as important. Even if there’s nothing wrong with your physical state, sometimes we just mentally burn out from all that activity! It’s okay to take a few days off just to kick back and rejuvenate. It’s worth it just for the enthusiasm and dedication you’ll have upon your triumphant return to the gym.
My number one rule is always that it’s better to take a day off so I can put the extra effort in the next day, rather than just half-ass it because I’m hurting or don’t have the energy.
So why bring all this up? I suppose because this week, instead of letting the coloured boxes in my Google Calendar dictate my decisions, I went with the flow. I listened to my body, which was both hurting and sick. I took a mental break, and didn’t feel an ounce of guilt for lounging around, or even not changing my eating habits to reflect that. Hopefully my body has had the chance to heal, I know I’m already getting anxious to return to my favourite exercise classes!
Ironically, I’m going to a BodyFlow class tonight, which will be a gentle mix of tai chi, yoga and pilates. Tomorrow, I’m going to test the waters with a 3 mile run. I woke up with a Charley horse in my calf muscle last night, which is strange for me, as I usually get them as a result of too much activity. I think it was my muscle saying “Okay! I’m ready to work now!!” :P
Questions of the day:
1) Have you ever been set back by an injury?
2) How often do you take a rest?