Days 84 & 83 - Beat the Fiber Bloat

Too much of a good thing can be a bad thing.

As I laid in bed last night, stomach churning, I wondered what on earth could be the problem. My stomach was SO bloated. Has been for the past few days. So much so that I've been avoiding taking/posting updated pictures. Then it occurred to me...I've been consuming way too much fiber. All the steel cut oatmeal and other things I've been eating has been way too much on my tummy.

When your system isn't used to processing a lot of fiber regularly, a sudden increase of the stuff can bloat you right up. All that gas rumbling in my stomach last night was courtesy of my new, fiber-fortified diet. Not cool. And not cute.

The cure? Gradual increase of fiber.

If you increase your intake of fiber little by little, your body will have a chance to get used to it. So I'm gonna cut back on the daily oatmeal and have it every other morning until my system gets used to the influx.

In other news, I'm busy cooking up a storm: pork chops, whole baked chicken (chopped), grilled chicken breasts, brown rice and spinach. There's a very happy man waiting eagerly to partake. :)

When we cook we usually make enough to last for the week. This way I can take a solid meal with me to work for lunch and have something lighter when I get home (something easier to digest before bedtime). And I chopped up the grilled chicken breasts so I can use it in salads during the week.

The battle of the bulge is not just about exercise and how many calories you consume. It's also about the type of foods you eat. You gotta be sure you consume the right foods to fuel your body, keep from losing muscle mass, and burn optimal amounts of fat. I'm trying to get better about all three.

What are your favorite healthy foods?

Day 85 - My Tummy, My Tummy

Here's what I've eaten today:

Late breakfast:            hot lemon tea; steel cut oatmeal

Late afternoon snack:  apple; water

Early Dinner:               curry chicken; rice; water

Evening snack:             banana; water

Before bed:                 Yogi Get Regular Tea


My day started off a little later today so I didn't stick to my exact schedule. The oatmeal kept me full for almost 5 hours, so that threw off my schedule a little as well.

About the teas: I've read that drinking hot lemon water (no sugar or any other "extras") first thing in the morning is a great way to flush out the liver, so I've been doing it off and on for about a year now. The liver is so important to the body and, in order to function properly, it has to be healthy. I did not know about the other benefits of lemon tea until researching this morning (check the link above to read more); but I gotta say I don't mind it one bit. Even still, I don't plan on making it an every-morning-for-the-rest-of-my-life thing. I think the natural acid would be too much for my stomach on a constant basis. Most mornings I drink peppermint tea - most times without sugar, but sometimes with brown sugar or honey. There are days when I have a cup of plain hot water, simply to banish gas and flush out my system.

The Yogi Get Regular Tea is pretty self-explanatory. My digestive tract is not regular, so I'm helping it along. Mind you now, using a laxative is not and will not be part of my weight loss process. Being backed up is uncomfortable and, quite literally, sickening. I have always had issues with being regular so, once in a blue moon, I give my system a "wash out" (the good ole Jamaican way).  So, to be very clear, I'm drinking the senna tea only because I haven't gone in days - not because I'm trying to speed up the weight loss process. My plan is focused on losing weight the healthy, sustainable way.

As you can see, I need to put much more effort into getting veggies in. Once I do, the veggies, combined with the fruits, should have me feeling regular and free in no time! ;p

The picture and videos below feature my breakfast of the day (for the next few days). If you eat steel cut oatmeal regularly, or have recently tried it, let me know how you like it. What are your tricks for making it tastier?



steel cut oats, vanilla essence, golden honey, ground ginger, ground nutmeg



Day 86 - You betta SWEAT! *snaps* ;)

Level 2 makes me SWEAT - and I am not usually a big sweater, no matter how hard I work out. I don't know why, that's just how my body is wired. I'll get hot, bothered and perspire a bit, but not too much. But with this workout - even when I'm doing the strength work - my body starts working up a sweat. I'm telling you, it's a serious workout!

There are a lot of plank-based exercises including "plank jacks" - as if regular jumping jacks weren't enough to torture me! I gotta say though, doing the jumping jacks has gotten pretty easy. And this morning I was able to push through the plank jacks (and also the plank thrusts and plank twists) without having to do modifications the entire time.

I am definitely feeling it in my pecs and upper back. I find that the squats (which I hate) are no longer as difficult for me to manage. I feel pretty strong doing the ab work as well. I'm still working with 2lb weights though. I think I have 3lb-ers (what is recommended for the routines) at my mother's house, so I'll have to check when I go over there this weekend.

My biggest problem area is my stomach (or should I say gut??). I don't mind my thick thighs and booty so much, but mi cyaan tek di stomach pooch ting. It's gotta go!! I've been doing some research on how to eat to lose belly fat, because, if after all this my tummy still doesn't shrink then I'm getting lipo. Well, ok...not really - I don't like needles - so that means this will have to work! ;p

There are lots of good tips out there to be referenced, including some very practical and easy habits you can incorporate into your daily routine. What it all boils down to is exercise and healthy eating habits, which is what I'm focused on now. As I go along I'll incorporate more and more fat-burning superfoods into my diet.

Days 88 & 87 - Food Schedule

Level 2 of 30 Day Shred is no joke!

The first time I did it yesterday, I felt like the twenty minutes flew by - but I WORKED for those twenty minutes!! This morning, I was PRAYING for the twenty minutes to be over!! I definitely have had to do a lot more of the modified exercises at Level 2 than I had to do at Level 1. There has been a LOT of panting, huffing and puffing.

But I'm kind of excited by it. This really is a whole new level for me. Whenever I want to stop and pop a squat on the couch I keep telling myself, "It's almost over." Like my cousin said to me yesterday, "You've lived your life for ahem-hem years, enjoying all sorts of pleasures and indulgences. What's a few months out of ahem-hem years? It won't be forever."

I like the idea of pushing myself through the discomfort to see an extreme change. And I'm curious to see how long it'll take me to get used to these new exercises so I can ditch the modifications and keep up with the advanced version.

Level 2 features a whole new set of exercises. All the strength, cardio and ab moves are different. The jump rope move is included again, but at a higher intensity. The only move that has insisted on re-rearing its ugly head, as is, is the jumping jack, which is used to get the heart pumping during the warm-up.

Most of the warm-up and cool down moves were introduced in Level 1, with the exception of a new leg kick thing that seems to have aggravated some sort of pinched nerve in my leg. I plan on doing some yoga stretches when I get home in the evenings. This should help to loosen me out...It should also help to improve my performance when I exercise in the mornings...Higher intensity aside, my leg was giving me juice!

I've also gotten serious about my diet. I mentioned before that I would make some changes to my daily habits. Here's my new schedule:

4:40am   - wake up/exercise
6:00am   - breakfast
9:00am   - mid-morning snack
12:00pm  - lunch
3:00pm   - late afternoon snack
7:00pm   - dinner
9:30pm   - yoga/bed

Breakfast: steel cut oatmeal (flavored with vanilla, nutmeg and ginger)
Mid-morning snack: apple and/or yogurt
Lunch: lean protein, veggies, small portion of a healthy carb
Late afternoon snack: banana and almonds
Dinner: protein and veggies

I'll mix it up as I go along, but I'm gonna stick to this schedule for the remaining eight days of Level 2. My body is already starting to change. I need to eat in a way that will help it do just that.

Lunch and dinner will probably be interchangeable; but the goal is to eat a larger meal at lunch. Here's why:

1. When I wait too long to eat a decent meal I am more likely to forget my good senses and pig out as soon as I walk through the door.

2. I don't always get home by 7. If I'm starving, I don't want to eat a huge meal at such a late hour and then go to bed shortly after. Ce n'est pas bon.

3. Gas. Lawd! Mi cyaan tek when gas ah tear out mi tripe. Gotta eat regularly to avoid that.

I'm really excited about this phase. :) Have I inspired any of you out there to get moving or change the way you eat? Spring is upon us and, before you know it, summer will be here. How are you getting the body beautiful?

Days 90 & 89 - About to Get More Serious

Got in great workouts both days. Added some extra ab work in yesterday. Today was my tenth day at Level 1. The days really flew by - I thought I had two more days until I calculated a minute ago! My body is definitely ready to move to the next level, so I'm excited to start Level 2 tomorrow morning.

Been eating relatively well. I made fricassee chicken yesterday; E made red herring this morning and curry chicken this evening. Drinking lots of water. I thought I had two more days before I had to put the crack down on my meal plan, but, lo and behold, time to shift into higher gear tomorrow. Researching my meal plan now.

Day 91 - City Island

This was a nice day. I got a nice workout in today. I also ate very well. My boyfriend, E, and I went to dinner in City Island with his brother and his brother's girlfriend. I had the pan seared Chilean sea bass with steamed spinach and roasted potatoes. Very tasty. :)

Don't have much to report today. Hope you are all enjoying the weekend!

Day 92 - French Fries: A Love/Hate Story

Public Frenemy #1: The French Fry

I went down to my office's cafeteria today for lunch. There wasn't much variety so I thought to myself, I'll just get chicken fingers and fries.

Really???

This is why I have to make conscious decisions to cut things out of my diet - I am an unconscious eater. It never crossed my mind that I was making a poor choice. The "it's Friday and I'll have comfort food" section of my brain lit up and fired off the order without ever consulting my "what the hell are you thinking" receptors. It wasn't until I was almost finished that I realized what I'd done. Of course, by that time I was already starting to feel sluggish. *yawns and continues to type* And here I am, a little over two hours later, in desperate need of an energy boost.

I'll definitely be doing some serious menu planning this weekend.

Let me update you on last night's exhibit opening before I go...Very cool! There was a really good turn out and the work was interesting. The pieces are up until June, so I want to go from floor to floor to get another, closer look - without the huge crowd around.

Anyway, friends, that's it from me for now. Hope your Friday evening is starting off right! And if you live on the eastern seaboard of the United States, I know you're rejoicing about this weather and sunshine. Enjoy it while you can, because tomorrow will be a different story!

xo

Day 93 - Honey Mustard to the Rescue!

Uneventful day. Did what I was supposed to. Ordered a grilled chicken sandwich for lunch and even managed to remember not to ask for cheese. Been almost two weeks since I've had a bite of cheese. Didn't think I could manage it. In fact, as I ordered my sandwich today I wasn't so sure I would enjoy it without a slice of swiss. But it was good - honey mustard always saves the day. And if you're wondering what else was in it...just romaine lettuce and a roasted red pepper - on brioche. I washed it down with pomegranate juice. I know, I know...shouldn't be drinking juice, but that's a cut back for another week. (In my defense, I don't drink juice very often - lol.)

Tonight I'll be staying a little later at work for the opening of a group art exhibition in the building, called The February Show. From the press release:

The February Show aims to highlight the diverse perspectives behind the concept of Black History Month. The title, The February Show, is meant to spark a dialogue about how effectively this celebration inspires us to expand our knowledge of our national history, and the implications of limiting the recognition of Black American culture to a specific month.

There'll be a reception and live art performances throughout the building. It should be fun. My brother is coming by to check it out with me. Next week the artists will be in house for a discussion panel. I'll let you know how it goes. In the meantime, you can read more about the exhibit, see which artists it features, and take a look at some of the work here.

Day 94 - Building Healthy Habits

Today was my fifth day at Level 1. I felt good doing the routine this morning. Wasn't out of breath as much...Was able to push myself a little harder too.

I'm already noticing small changes: feeling more sucked in, clothes fitting a little better. I'm definitely happy; but I still have a ways to go. Slow and steady wins the race, so I'm really focused on building a habit right now.

It's very easy for me to throw in the towel too soon. In the past, I've worked out hard core for a week, maybe two, usually in preparation for some event, then got discouraged again. I really want this time to be different.

That's why I'm starting off easy. For me, these first ten days of 30 Day Shred are all about getting my mind (and body) used to the idea of regular exercise. It's also about getting back in the habit of eating healthier meals. When I move on to Level 2, the intensity of exercise will go up a notch and I'll be taking my diet up a notch with it.

I'm fine with simply removing certain things (i.e., cheese, soda, cake, chips) from my diet for the first ten days, just so I don't feel so completely deprived and give up too soon. But I fully realize that the only way to see truly great results is to be disciplined with both exercising and eating. The more intense the workout, the stricter the meal plan. Otherwise, what's the point? I'll never see the results I'm looking for if I don't give it 100%.

Mind you now, when I say strict I don't mean lettuce and water. That won't get me anywhere. I plan on enjoying a full range of food. The difference will be the types of food I eat, and how they'll be prepared.

So over the weekend I'll sit down and come up with a schedule and meal plan that makes sense for me. As I move on to Level 2, I'll post up my new plan so you all can see what I'll be doing next.

Day 95 - Don't Forget to Eat (or Drink)!

I have literally been running up and down today. Upstairs to one meeting. Cancelled. Downstairs to another meeting. Cancelled. Up to check up on a project. Back to desk. Oope - another meeting...Sheesh it's like a cardio workout unto itself. But I won't complain too much. Thank God I have a job. Plus, being this busy makes the day fly by.

It also makes me forget to eat and drink. Not good. Eating several small, healthy meals throughout the day helps to boost your metabolism so you can burn calories and lose weight. Water has its benefits too.

What I need to do is bring food to work with me, daily. So everything will be planned out. No brain, easy access. And I'll save some cash.

Waking up this morning wasn't any easier. In fact, I jumped out of bed at 3:45am, convinced my alarm was ringing, and I rushed out of the bedroom to turn it off. (I don't set the clock in the room when I have to wake up that early. There have been many times when I've turned off my alarm without even realizing --sleepwalking. If I have to go all the way out to the kitchen there's more chance that I'll wake up along the way, so I set my phone alarm out there.)

When I got to my phone, I was very confused. I could still hear the ringing, but the phone wasn't lit up or alarming at all. That's because the alarm never went off. The ringing was in my head. I was still sleeping! o_O I picked up my phone and, at that point, I woke up, realized what was going on, and headed back to bed for another hour of sleep.

That hour felt like 10 minutes. But, still, I got up. Still exercised. Still made  it through a busy, busy day.

Needless to say, I feel like a zombie now, so I apologize if any part of this post seems incoherent. I'm headed to bed.

Some of you have emailed or called me with suggestions for interesting posts. I promise to start implementing them soon. Feel free to leave your suggestions in the comments section as well.

Thanks for keeping up with me. :)

Day 96 - Starting Point Pictures

Happy Valentine's Day friends!

I came across this Madagascan proverb today: "Let your love be like the misty rain, coming softly, but flooding the river." I really like that sentiment.

I hope you all enjoyed the day, showing love to the ones who matter most. More importantly, I really hope you show love, compassion and understanding on the other 364 days of the year too. :)

I'll tell you one thing that I do not love though - jumping jacks, especially before 5 o'clock in the morning. I will not lie and say that this morning was easy. And I won't pretend like I wasn't {thisclose} to hopping right back into bed after I shut off the alarm. But, after pacing in the hall for a moment, the sleep shook off long enough for me to remember my goals. It didn't hurt to remember that I had an audience that is keeping me accountable either. So I pushed through.

And it was a good workout. I felt a little bit stronger when I was doing my (modified) push-ups. At the end of all this, I'd love to be able to do a full set of twenty without having to stop. Or at least ten without having to modify.

It was a pretty busy day at work for me. So much so that I didn't really eat or drink much. Not a good thing, but I got caught up doing multiple things at once. So no fruits today; but I did get in veggies at dinner. The beau and I went out to eat. :)  Actually, we just got in not that long ago. So I'm off to get ready for bed in a few minutes. Wouldn't want to give myself any reason to sleep in past my workout time tomorrow.

I leave you with the pictures that I promised I would post - from day one of Level 1, 30 Day Shred. Mind you now, it wasn't the greatest outfit to wear to show what I need to work on, but hindsight is 20-20. I'll do better next time.

Goodnight!



Day 1, side profile





Day 1, back view



    



Days 98 & 97 - Weekend Warrior

I was pretty busy running errands this weekend (so sorry about not posting yesterday), but I was determined to fit exercise in - no matter what. And I did!

I started off with Level 1 of 30 Day Shred, just like I said I would, and I've gotta say I enjoyed it. The 20 minute workout consists of three circuits that follow Jillian's "3-2-1 Interval System." That's 3 minutes of strength training ("compound exercises" included), 2 minutes of cardio, and 1 minute of ab work. To do the routines, you need a mat and 3lb dumbbells (I used 2lb weights, but they're doing the trick - for now).

Because the workout is so short, it's really intense. Jillian wastes no time getting right to it. The compound strength training involves a lot of leg and arm work. I've never been big on doing arms, so it was a wee challenge for me, but just when I want to stop, it's over - on to the next move.

I'm very big on cardio - I think that's what I need most, so I was skeptical about only doing 2 minutes each circuit. But the moves she uses (jumping jacks, jump rope, boxing jabs, butt-kick jogging) really does get the heart pumping. My body felt like it was working.

The ab routines consist of classic, tried-and-true moves meant to target the upper, lower and side muscle areas. They actually felt good.

Overall, it felt like a decent, quick workout. If I had it my way, I would've thrown in 10 more minutes and up the ante on cardio. Still, as is, I think Level 1 will have an impact on my body. After doing it for only two days, I already feel a little more sucked in, tighter. I'm going to stick with it for the remaining eight days at this level, just to see what results I get.

I took some "before" pictures earlier today so you guys can watch my progress. It's getting late now and I'm determined to go to bed soon, so I'll post them up for you to see tomorrow.

Oh, and I should mention that I ate very well this weekend, particularly this evening. My boyfriend made some slammin' steamed fish for me and my friend, who brought over her adorable newborn son for a visit. I made sure to get in fruits and veggies too. And not a bite of cheese! :)

Day 99 - Tempted by Pinch Bread

Happy Friday friends!

So today I consumed a bit more carbs than I intended to...What can I say? We bought a Jamaican Pinch Bread last night, and it smelled way too good to resist this morning. Perfect with my cup of peppermint tea.

For lunch I had left over chicken wings and, ehm, a "potato." I was trying to use what we had in the fridge and not spend extra money for lunch. *straight face*

Dinner consisted of honey toasted chicken and rice and peas. Not outrageous, but not great. Could've had brown rice, or at least threw some veggies in there. No fruits today either. I was much better about eating yesterday. But I was good about drinking water. And at least I still haven't had any cheese!

I'm ready to start getting that exercise in. Tomorrow, tomorrow. And it will help with my eating habits. I automatically want to eat healthily whenever I start working up a sweat. Healthy food becomes a treat.

I know this first week will be tough, it still being the dead of winter and all; but, if I can push through the first week, I know I'll keep going.

That's all I have to report for now. I'll update you after my workout tomorrow.

Day 100 - Getting Started

I am so very serious about weight loss right now. I've been some version of chubby/overweight/fat most of my life and, right now, I'm over it!

I recall the first time I decided I needed to lose weight: summer of 19ahem-hem - when I was only 10 years old. A little young, ya think?! I can remember declaring to my friend that we should lose weight during the summer so that, when we went back to school in the fall, we'd be stunners, ready for the 5th grade. (N.B., Starting 5th grade was a big deal because it meant we'd finally be moving up to the upper ranks of our elementary school. lol)

Since then, I've gone through multiple episodes where I've lost and gained weight. I'm finally ready to lose it for good.

Looking back, I actually wish I could be at the weight I used to complain about. I didn't look too bad at all. And now, here I am, 20lbs over my "Oh hell no!" weight, feeling depressed and beaten down by this harsh NY winter...Something's gotta give!

So here's the plan: I bought Jillian Michaels' 30 Day Shred and 6 Week Six-Pack, and I'm starting with 30 Day Shred. It has three exercise programs (each increase a level), which you're supposed to do for about 10 days each. And they're only about 20 minutes. I figure this is a great way to start off. I won't get bored doing the same thing because I know that, in another 10 days, I'll be ready to switch it up. And at only 20 minutes, there's no reason why I can't get it in before work. (In theory anyway...I leave home really, really early in the morning.) Once I get through the first thirty days, I'll begin 6 Week Six-Pack.

To start, I'm not going to do a major/radical diet because I want this to be realistic. I don't want to finish my program only to gain it back again. I will, however, be eating better...putting fruits and veggies back into regular rotation. And less carbs/junk food. (I'm sure I'll be going through carb withdrawal.)

I'm also taking a natural nutritional supplement, called Nu Species. It's expensive, but very good. The last time I used it I lost 6lbs without even trying. (N.B., It is not a weight-loss product. Nu Species is a vitamin system in liquid form. I believe the weight loss is a by-product of it helping to clean out the system, enhance energy, and help the system to function properly.) I'm taking it again because I know my diet is lacking all the vitamins, minerals, etc. I need for my body to function at its best. This should help me up my ante.

I'm taking a bit of inspiration from the MTV show, I Used to be Fat. They use a count down calendar as motivation, hence my start at Day 100. Day 1 will find me right at my birthday in May. I think it's a great way to remind myself to stay on track daily.

While I've officially started my eat better campaign, my exercise will be moderate for the next two days (read: 30 minute walks). I'll start my dvd on Saturday when I don't have to get up before dawn, break myself in over the weekend, and push through Monday and the rest of the weeks to come.

My biggest challenge, besides waking up at 4:30 every morning? Cutting out cheese!!! I LOVE-LOVE cheese. So much so that, even though I've cut out milk because I believe I may be allergic to dairy (makes me nauseous and my skin breaks out), I can't let go of cheese. Even when I tell myself I'll stop eating it for a week, I find myself in the cafeteria, unconsciously ordering something cheese-laden, only to remember I wasn't supposed to be eating it way after I've consumed the guilty pleasure. So I'm gonna have to make a very conscious effort to stay away from the stuff. So far, I haven't had any since Saturday - a major feat for me. :)

Well, tomorrow's gonna be a long day so I'm off to bed. Bonne nuit mes amis!