Hi friends! Hope you all had a nice weekend. We had some pretty nice weather here in New York.
Did some healthy grocery shopping and a lot of cooking on Saturday. E made steamed fish (grunt porgies). He usually makes it with butter, but since we're detoxing, using butter is a no-no. So he tried making it with just a tip of olive oil, and it came out really well. He steamed it down with callaloo and made another pot with corn-on-the-cob and "food" (food is a Jamaican term that can include any combination of boiled dumpling, Jamaican sweet potato, cassava, yam, green banana and Irish potato --only the last 3 items were in our pot-- other islands use the term "ground provisions") for our side dish. As my cousin would say, it was slammin'!! :)
Although I can eat food during my detox, I'm still mindful of losing weight, so I definitely did not take a large portion of the starchy stuff - just a small piece of yam and a small piece of green banana.
Aside from walking 20/30 minutes each day, I didn't really get much exercise in last week. But I still managed to lose another pound - thanks to my new, healthier diet. :) And, while I'm only detoxing for a month, this new lifestyle of cutting back on processed foods is permanent. It'll be difficult (especially when I go out to eat), but my body will thank me for it.
I was determined to complete all 10 sessions of Level 2, and this morning I pushed myself to get up early and do just that. I thought the workout would be brutal after having slacked off for so many days; but I got through it just fine. It felt good. I'll start Level 3 tomorrow. That post should be interesting! :D
Showing posts with label getting serious. Show all posts
Showing posts with label getting serious. Show all posts
Monday, March 14, 2011
Thursday, March 10, 2011
Days 74, 73 & 72 - Bloat-be-Gone, Detox and a Recipe
I'm finally starting to feel a little better. Haven't quite gotten my energy back, but I'm not feeling as disheartened. Plus, the bloat has gone down so that makes me happy. :)
I actually randomly came across a really good article about bloating yesterday. It breaks down gas on a scientific level (but still keeps it as an easy read), listing the common culprits, how they affect your body, and how you can avoid them.
It's funny because, when I saw the lists I thought, "So if all of these things cause bloating, what's left that I can eat??" Clearly others were thinking the same thing, because people left similar comments on the page. A Calorie Count Registered Dietitian remarked that the key points in the article are that "everyone digests food a little differently" and "intolerances are dose dependent." So you really have to listen to your body and pay attention to what affects you and how it affects you.
It's good to know the common culprits. Now I can pay attention to how things other than fiber, beans, gum and soda affect me.
In other news, E and I have both decided to completely change the way we eat. We're not getting enough nutrition by what we're doing now. Which is why we've been using NuSpecies supplements for a few months...But we thought it would be a good idea to go in for a consultation to see what they'd suggest to meet our specific needs. We had a very informative conversation with one of the consultants and now we've begun a month-long, detoxifying cleanse.
E doesn't need to lose any weight, but we could both stand to be/eat healthier. The human body is directly affected by the things that are put into it. So it makes sense to cleanse the system of self-imposed toxins (e.g., processed foods).
So far, we've been incorporating a LOT more fruits, vegetables and nuts into our diet. No red meat. No "fast" or fried foods. We're still eating chicken and fish, but only minimally - and only baked, grilled or steamed.
As backed up as my digestive tract tends to be, I know it can surely use the cleansing!
Last night we made a non-fry, stir fry. That is to say, there was no actual frying involved - i.e. no butter or oil used. Instead, we prepared the veggies with seasoned water, heated the water in a non-stick skillet, and then stirred in the veggies. The heart of the meal was pop chow (that's bok choy for you non-Jamaicans:) and portobello mushrooms. It was really easy to make. With prep time it took only about 20 minutes. Here's the recipe I made up on-the-spot:
Inga's Non-Fry Stir Fry - Pop Chow & Mushrooms
2 stalks escallion
2 medium tomatoes
1 clove garlic
1/4 sweet pepper
1 head pop chow
directions:
If you try the recipe, let me know how you like it. Bon appetit!
I actually randomly came across a really good article about bloating yesterday. It breaks down gas on a scientific level (but still keeps it as an easy read), listing the common culprits, how they affect your body, and how you can avoid them.
It's funny because, when I saw the lists I thought, "So if all of these things cause bloating, what's left that I can eat??" Clearly others were thinking the same thing, because people left similar comments on the page. A Calorie Count Registered Dietitian remarked that the key points in the article are that "everyone digests food a little differently" and "intolerances are dose dependent." So you really have to listen to your body and pay attention to what affects you and how it affects you.
It's good to know the common culprits. Now I can pay attention to how things other than fiber, beans, gum and soda affect me.
In other news, E and I have both decided to completely change the way we eat. We're not getting enough nutrition by what we're doing now. Which is why we've been using NuSpecies supplements for a few months...But we thought it would be a good idea to go in for a consultation to see what they'd suggest to meet our specific needs. We had a very informative conversation with one of the consultants and now we've begun a month-long, detoxifying cleanse.
E doesn't need to lose any weight, but we could both stand to be/eat healthier. The human body is directly affected by the things that are put into it. So it makes sense to cleanse the system of self-imposed toxins (e.g., processed foods).
So far, we've been incorporating a LOT more fruits, vegetables and nuts into our diet. No red meat. No "fast" or fried foods. We're still eating chicken and fish, but only minimally - and only baked, grilled or steamed.
As backed up as my digestive tract tends to be, I know it can surely use the cleansing!
Last night we made a non-fry, stir fry. That is to say, there was no actual frying involved - i.e. no butter or oil used. Instead, we prepared the veggies with seasoned water, heated the water in a non-stick skillet, and then stirred in the veggies. The heart of the meal was pop chow (that's bok choy for you non-Jamaicans:) and portobello mushrooms. It was really easy to make. With prep time it took only about 20 minutes. Here's the recipe I made up on-the-spot:
Inga's Non-Fry Stir Fry - Pop Chow & Mushrooms
for "seasoned water":
water
sea salt
onion powder
garlic powder
ground black pepper
oregano
3 stalks thyme
2 pinches ground pimento seeds
sliver JA scotch bonnet pepper
for main dish:
1 small onion2 stalks escallion
2 medium tomatoes
1 clove garlic
1/4 sweet pepper
1 head pop chow
1 pkg portobello mushrooms
directions:
- Wash and chop all veggies. Set aside.
- Add just enough water to cover the bottom of large skillet. (Veggies will spring their own, natural water once added, so you don't want to start off w/too much water.) Heat over high flame.
- Add sea salt, onion and garlic powders, ground pepper, and oregano to taste. Add thyme (rub leaves off stalk and into water - you can include stalk if you'd like) and pinches of ground pimento. Stir water to season thoroughly.
- If you like pepper, you can add a sliver of Jamaican scotch bonnet pepper to the water. Stir for a nice flavor. (N.B., Although the pepper itself is hot, most of the peppery flavor comes from the seeds. For those who have never had it before, scotch bonnet is VERY hot - one of the hottest peppers - so if you're not a big fan of this type of spiciness, skip this step!! If you can manage the heat, or are adventurous, keep the scotch bonnet in for only a few minutes - just enough to add a nice flavor. Obviously, the longer you keep it in, the more peppery your dish will be.)
- Add onion, escallion, tomatoes, garlic and sweet pepper. Stir and let simmer for approx 2 mins.
- If you haven't done so already, remove scotch bonnet. (If you're a pepper pot like me, leave it in.)
- Add pop chow. (It'll seem like a lot, but pop chow shrinks the same way cabbage does.) Mix thoroughly w/veggies that are already in skillet.
- Add mushrooms. Mix thoroughly.
- At this point you'll want to re-season for optimal flavor. Repeat step 3 to taste. (Be sure to sample the food before adding extras. You don't want to ruin it by adding too much.) Stir thoroughly.
- Cover. Reduce heat to medium flame. Let simmer for approx 7-10 mins.
- Remove cover. Stir. (Mushrooms should have changed from white to brown. Pop chow should be soft.) Serve hot.
If you try the recipe, let me know how you like it. Bon appetit!
 |
| non-fry stir fry |
Monday, March 7, 2011
Day 75 - Potty Dance
Lots of veggies today. And I'm back on the oatmeal, so I've been drinking plenty of water. Needless to say, I used the bathroom 5 times before 10am. And I'm still bloated. This should be interesting...
Sunday, March 6, 2011
Days 78, 77 & 76 - Can we say, frustrated??
The past week was very frustrating for me. You can probably tell by the scarcity of posts. Aside from not feeling that great and not being able to work out as hard/much as I wanted because I wasn't feeling that great, I've been frustrated by my progress.
I've dropped 3lbs (prob just water weight) and an inch here and there; but I certainly haven't lost as much as I expected to after almost a month. I know you're probably thinking I'm being hasty but, in the past, I've done cardio and started slimming down in as little as 3 days. And that is what I think my problem is - not enough cardio!
Jillian pushes you hard in the workouts, but they're largely strength building-focused. I need cardio to burn fat. Three, two-minute intervals of cardio is just not enough.
Don't get me wrong, strength training is very important! So, while I'm not giving up on 30 Day Shred, I plan to start hitting the gym again and get 30-40 mins of cardio in. I think that's the only way I'll see the results I'm looking for.
I've dropped 3lbs (prob just water weight) and an inch here and there; but I certainly haven't lost as much as I expected to after almost a month. I know you're probably thinking I'm being hasty but, in the past, I've done cardio and started slimming down in as little as 3 days. And that is what I think my problem is - not enough cardio!
Jillian pushes you hard in the workouts, but they're largely strength building-focused. I need cardio to burn fat. Three, two-minute intervals of cardio is just not enough.
Don't get me wrong, strength training is very important! So, while I'm not giving up on 30 Day Shred, I plan to start hitting the gym again and get 30-40 mins of cardio in. I think that's the only way I'll see the results I'm looking for.
Sunday, February 27, 2011
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?
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?
Friday, February 25, 2011
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
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 |
Thursday, February 24, 2011
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.
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.
Wednesday, February 23, 2011
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?
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?
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