I have not been able to do my program at all this week. I have been suffering with pneumonia and a severe bronchial infection for 2 weeks now. The only thing that I can say is I am starting to show some progress in my healing finally. I have slept so much lately, whether I wanted to or not. I haven't had any energy to make the right foods, let alone work out, and they have me on steroids now so I know I am gaining weight at the moment. I am not letting this deter me, I just see it as a momentary bump in the road. I do ask for you prayers for me and my family because my wife is also fighting a severe bronchial infection, and my kids are both dealing with heavy colds. It is tough to say the least, but I know this is almost behind us. I know we are all going to need a week or two to detox after we get through all this, I have a pharmacy in the cabinet now. I have tried more garlic and oinions, but with all the other stuff I am taking, I don't know yet what that is doing. I believe the effects of everything else is too much for the natural effects to show through but I fear eliminating the drugs completely at this point because of the severity of our condition.
I am actually really tired right now so I am going to make this short. I have gained 2 lbs and I haven't taken my measurements, so next week I will be able to give you better stats. I am retaining water and I am taking steroids, so the weight of 506 at this point is meaningless. I love you guys and I hope all of you have a merry Christmas, I will get back in this next week and I will have better news. James.
Thursday, December 23, 2010
Thursday, December 16, 2010
12-16-10 Thursday's weigh in
This week has been about recovery and survival. I have been feeling drained and down with the culmination ending up in a full blown flu the last few days. I have been taking medications rich in sugar and alcohol, so my metabolism is going to need some work this next week. To speak of this week, for me, it resembles the feeling of being stuck on a frozen pond that only has a thin layer of ice separating you from a slow frozen decent into the eventual afterlife. I use this analogy because of the choices I have been making lately stopping me in my tracks. It is as if I had originally fallen through the ice, and climbed out of the ferocious undercurrent that would have surely swept me away. To now only be standing on this cracking ice a few steps away, frozen with fear and unable to move forward. I know the moving forward gets better with each step, and I have already come so far, but at this moment I stand here. I have had two weeks that I have been sabotaging the efforts from before, with decisions that I knew would be denigrating. I was just getting my resolve back on track, and then I got smacked in the head with this illness junk. Grrr, Argh, Blah...and all that. I wanted to scream, I have screamed, and I have still continued to make questionable decisions in my food choices. OK, so maybe it hasn't been that bad, but I am a bit frustrated with myself because I know I can do better. I know how to stop and think of my choices, stop and feel each bite of my food as if I were meditating on the texture and flavor, rather then just cramming it down. I know this and yet I have been cramming lately, eating a little bit more each time, and still being hungry after. So, like Thanksgiving, I found resolve to reinvent. I will be discussing this in more detail once I have an actual plan formed fully. Right now I am reading up on a few foods that are supposed to focus on your belly fat more specifically, and this is where I believe my focus will be in the near future. I will also be setting up a weekly menu and posting it on here, then my blog can be more of a review of how I did on that menu. I believe this may be easier to write, rather than a daily "what I ate today." I am only a month into this blog and so much has changed, I have been learning so much from all of you as well as on my own. I just want to continue to let you know how important you all have been in this. Thank you so much, from the bottom of my heart.
Progress Report. Today the scale says I have not gained, but I have not lost either. I was not shocked because of the choices I have been making and the lack of exercise, coupled with all the medication and laying around this week due to being ill, and you have a stagnation situation. I have neglected the eating of my large salads before the caloric riddled meals, as well as the "Berry Vomit" very nearly being removed from my daily routine. I also did break one of my "survival" rules of not finishing food on another family members plate, once this week. Knowing this, I can fix it, and I will, going forward I will be planning out my days just like an alcoholic in recovery would. Whew, all this negativity in this post, for that I am sorry. I did however lose another inch around my waist. Maybe this is just a natural readjustment from previous muscle gain, because I have seen my bad choices and feel this is more likely the issue in the smaller numbers. Especially when I should have broken the 500 mark this week. No! It's still a win for the week, right? So, still 504, but now 70 inches around my waist. I love you all, and I continue to be inspired through your presence. This is me, fighting hard not to fall through the cracking ice, and suffer the promise of hypothermia, James.
Progress Report. Today the scale says I have not gained, but I have not lost either. I was not shocked because of the choices I have been making and the lack of exercise, coupled with all the medication and laying around this week due to being ill, and you have a stagnation situation. I have neglected the eating of my large salads before the caloric riddled meals, as well as the "Berry Vomit" very nearly being removed from my daily routine. I also did break one of my "survival" rules of not finishing food on another family members plate, once this week. Knowing this, I can fix it, and I will, going forward I will be planning out my days just like an alcoholic in recovery would. Whew, all this negativity in this post, for that I am sorry. I did however lose another inch around my waist. Maybe this is just a natural readjustment from previous muscle gain, because I have seen my bad choices and feel this is more likely the issue in the smaller numbers. Especially when I should have broken the 500 mark this week. No! It's still a win for the week, right? So, still 504, but now 70 inches around my waist. I love you all, and I continue to be inspired through your presence. This is me, fighting hard not to fall through the cracking ice, and suffer the promise of hypothermia, James.
Wednesday, December 15, 2010
12-15-10 wednesday before weigh in
Hi guys, it has been a few days because of school, being sick, and various other interruptions. I don't see my schedule freeing up for a little while, so I think I will have to scale back this blog for a while. I will make sure to get the Thursday post in for sure, but due to this terms classes, along with the usual Straughn household spontaneity, I am having a really difficult time doing this daily.
I have been sick so I am not working out like I should. I did a good one the day before I started to feel this thing come on, but I haven't since then. I also have been really stressed about school this week, so I have been fighting urges, but I have been OK on my plan. I think if I had to give myself a grade for the week it would be a C on the exercise, and a B to B+ on my food. I have been looking into ways to eliminate the struggles I have been having, and I believe I may have a few ideas that will benefit my fight on the urges front as well as others who are looking for an easy program to follow that use some easy belly fat burning tricks. I will discuss this more in a later post as well as a daily food intake for those who want to know what I am eating on a more regular basis. This food diary portion may be a highlighted edition for a while, till I am able to start posting more again.
I have wanted to scream for help a few times this week because I feel helpless sometimes when it comes to some cravings. So that is why I think I am in need of a new approach. I will still stick with high fiber, low fat, but I need something else obviously, otherwise my body would not fight me the way it does at times. I am determined to lose this fat and get healthy, so these minimal set backs will not defeat me, but they still bum me out sometimes.
As far as a progress report, I will do this in tomorrows report with my weigh in. I am sicker today then I have been this week, so I am gonna call this good today, but I will be back tomorrow. Hopefully with some good news. I love you all, thanks for reading. James.
I have been sick so I am not working out like I should. I did a good one the day before I started to feel this thing come on, but I haven't since then. I also have been really stressed about school this week, so I have been fighting urges, but I have been OK on my plan. I think if I had to give myself a grade for the week it would be a C on the exercise, and a B to B+ on my food. I have been looking into ways to eliminate the struggles I have been having, and I believe I may have a few ideas that will benefit my fight on the urges front as well as others who are looking for an easy program to follow that use some easy belly fat burning tricks. I will discuss this more in a later post as well as a daily food intake for those who want to know what I am eating on a more regular basis. This food diary portion may be a highlighted edition for a while, till I am able to start posting more again.
I have wanted to scream for help a few times this week because I feel helpless sometimes when it comes to some cravings. So that is why I think I am in need of a new approach. I will still stick with high fiber, low fat, but I need something else obviously, otherwise my body would not fight me the way it does at times. I am determined to lose this fat and get healthy, so these minimal set backs will not defeat me, but they still bum me out sometimes.
As far as a progress report, I will do this in tomorrows report with my weigh in. I am sicker today then I have been this week, so I am gonna call this good today, but I will be back tomorrow. Hopefully with some good news. I love you all, thanks for reading. James.
Sunday, December 12, 2010
12-12-10 Quick update
I have to make this one short because of the amount of homework I have due today. I have been struggling and have not been able to shake it, the weigh in helped, but I have been too busy to really stick to my plan the way I want to. So inevitably I have been starting to feel down and cheated badly last night, it started out as an excuse because I was hungry and had not eaten for almost 7 hours, so I ordered a huge omelet and cheesy hash browns with a side of pancakes, with butter and syrup, from village inn. Then we ordered pie, because we were at village inn and that's what you do there right.
Last night I did the "I don't care cause I'm hungry" thing. The dark and sinister cousin of the F-U gorge. I also saw the return of another Nemesis, the "I can't leave that delicious looking, paid for food, on my wife's plate" monster. It was only 3 bites of chicken fried steak with pepper gravy and eggs, only one of my favorites, but still. I then sampled (we all did) everyone's pie and also eat half of my own. OK, OK, I know 7 hours wasn't that bad to go without food, but I did only eat a half sandwich, and a small bowl of cereal the entire rest of the day, and I was coming from a 1 hour hike through the re-enactment of the 70 mile journey the Jews took on there way to Bethlehem. A really cool interactive walking Christmas play. But now I am just making excuses. The fact is I made the wrong choice and i didn't care, this is what bothered me.
I made immense improvements in my life and lately I keep throwing that away. So today I started fresh, I dusted myself off and started new, I did my longer version of my exercise routine today, which means my whole Yoga and an additional 20 minute workout. Today I chose "The Biggest Looser Cardio Burn", and Holy of Holy's did it. I also did the BERRY VOMIT...BLEH! Both of which I have neglected for over a week...grrr. I also did something else, I found a new way to release some stress. I am an artist on many levels, but most of all I love the entertainment of it all. I also love to write and feel like there is a huge release from within when I do this. So combining these two passions I started a creative writing and poetry blog. Like this blog I want your input and perhaps your poems and such in the comments. I would love this to grow as well. Find it here... http://mysanctuary-bigtea505.blogspot.com/ .... By doing this, I feel like I maybe able to release some emotional ties to my food constructively and stay firm to my goals here. Join me.
As always I am humbled by your continued support and prayers. I love you all. James.
Last night I did the "I don't care cause I'm hungry" thing. The dark and sinister cousin of the F-U gorge. I also saw the return of another Nemesis, the "I can't leave that delicious looking, paid for food, on my wife's plate" monster. It was only 3 bites of chicken fried steak with pepper gravy and eggs, only one of my favorites, but still. I then sampled (we all did) everyone's pie and also eat half of my own. OK, OK, I know 7 hours wasn't that bad to go without food, but I did only eat a half sandwich, and a small bowl of cereal the entire rest of the day, and I was coming from a 1 hour hike through the re-enactment of the 70 mile journey the Jews took on there way to Bethlehem. A really cool interactive walking Christmas play. But now I am just making excuses. The fact is I made the wrong choice and i didn't care, this is what bothered me.
I made immense improvements in my life and lately I keep throwing that away. So today I started fresh, I dusted myself off and started new, I did my longer version of my exercise routine today, which means my whole Yoga and an additional 20 minute workout. Today I chose "The Biggest Looser Cardio Burn", and Holy of Holy's did it. I also did the BERRY VOMIT...BLEH! Both of which I have neglected for over a week...grrr. I also did something else, I found a new way to release some stress. I am an artist on many levels, but most of all I love the entertainment of it all. I also love to write and feel like there is a huge release from within when I do this. So combining these two passions I started a creative writing and poetry blog. Like this blog I want your input and perhaps your poems and such in the comments. I would love this to grow as well. Find it here... http://mysanctuary-bigtea505.blogspot.com/ .... By doing this, I feel like I maybe able to release some emotional ties to my food constructively and stay firm to my goals here. Join me.
As always I am humbled by your continued support and prayers. I love you all. James.
Thursday, December 9, 2010
12-09-10 Thursday's Weigh In
I've had a hard time this week finding time to do this blog. It has been a combination of getting stuff out for Christmas, medical scares, and tons of homework. I apologize to those of you who follow faithfully, even though this week seems like everyone has been hit with the busy bug....lol. I was doing the study for this blog on top of everything else and I just didn't have the time to do the work needed so I will pick it back up when things start to settle down. As for my diet, I have been really hard on myself this week because I felt like I was cheating a lot, but looking back and comparing to how I used to eat I was still doing really well.
I did partake in a few regrettable items though, like a cup cake yesterday, 3 extra pieces of garlic bread at dinner last night, lacking on my water intake the last 3 days, lacking on taking my "Berry Vomit", and lacking on my workouts (mostly due to injury, but still). I felt like my resolve was shaking, I felt like I had hit that motivational wall that you hit when first starting a new diet. I am talking about that moment that everyone realizes that they are doing well and they start to use that as a reason to treat themselves over and over again, and inevitably fall out of the diet. Its like the best friend who means well but keeps stabbing you in the back in the process, that little pat on the back that is poison for your program.
Everyone should know what I am talking about, you weigh yourself and see, lets say 20 lbs lost, and feel overwhelmed with joy. But the other part of that is you are really sick of giving up things to succeed, you are really tired of salad, you are really tired of the struggle of working out. So you decide, "I am doing well, so I CAN have this extra piece of cake" (or whatever treat), and never really show the same dedication, then your guilt and anger at yourself causes you to just say, "Well I've fallen this far I might as well enjoy myself for a couple of days and then I will start over." Then that couple of days never ends and you end up on the yo-yo and gaining all that you lost and then more.
I was doing this as a new way of eating, not just a diet. I do have a goal of loosing the weight, but I have a bigger goal of getting healthy and being a good example for my family. So when I started to feel the wall creeping in, I had to do an inventory and see that I was not viewing my journey the same as when I started. It had become a diet, and the chore of dieting came right along with it. The love for myself had slid into a loathing of my fat. This is the wrong approach. I had to re-evaluate, and not loose focus.
I learned a new factor to my addictions through this week though. I have a physical addiction to the way certain foods feel when I swallow them. This sound really weird, but it is the only way I can describe what what I mean. Flavor is a huge factor, but when a certain texture is added in to the equation, I go crazy for the food. If I don't satisfy that physical side to my eating, I am hungry or craving something else with in an hour. I discovered this last night, because the thought of McDonald's food makes me sick, but when thinking of the actual action of eating a Big Mac, and that mix of flavor and texture that a huge bite gives you, I want one in the worst way. I don't know what that is called, but I am exploring ways to satisfy, or at least relearn this reaction with other foods.
Any ideas?
12-09-10 Progress Report. Like I said, this week was a struggle, unlike any before. I have had to re-evaluate my approach and realize my true focus again. So, I was not expecting a big number at all this week. However, I have done a lot of strength training and Yoga, which is also doing strength training, so I really was not sure what effect, if any, that would have. Well, I lost another 10 lbs this week, the only thing I can attribute this too is the muscle gain from all the previous work I had done. Janell wants me to recognize that I am doing way better in my choices then I am giving myself credit for right now, but I know I can do better....lol. Anyway, I started at 534, and today I am at 504.2. My waist measurement was at 74 inches over a year ago and I know I was bigger when I started this, and today it is at 71, so I am on my way people. Once again I have to give you all credit for staying with me on this, the accountability has once again shined through trials that would have destroyed me before. I love you and thank god for your support everyday. James.
I did partake in a few regrettable items though, like a cup cake yesterday, 3 extra pieces of garlic bread at dinner last night, lacking on my water intake the last 3 days, lacking on taking my "Berry Vomit", and lacking on my workouts (mostly due to injury, but still). I felt like my resolve was shaking, I felt like I had hit that motivational wall that you hit when first starting a new diet. I am talking about that moment that everyone realizes that they are doing well and they start to use that as a reason to treat themselves over and over again, and inevitably fall out of the diet. Its like the best friend who means well but keeps stabbing you in the back in the process, that little pat on the back that is poison for your program.
Everyone should know what I am talking about, you weigh yourself and see, lets say 20 lbs lost, and feel overwhelmed with joy. But the other part of that is you are really sick of giving up things to succeed, you are really tired of salad, you are really tired of the struggle of working out. So you decide, "I am doing well, so I CAN have this extra piece of cake" (or whatever treat), and never really show the same dedication, then your guilt and anger at yourself causes you to just say, "Well I've fallen this far I might as well enjoy myself for a couple of days and then I will start over." Then that couple of days never ends and you end up on the yo-yo and gaining all that you lost and then more.
I was doing this as a new way of eating, not just a diet. I do have a goal of loosing the weight, but I have a bigger goal of getting healthy and being a good example for my family. So when I started to feel the wall creeping in, I had to do an inventory and see that I was not viewing my journey the same as when I started. It had become a diet, and the chore of dieting came right along with it. The love for myself had slid into a loathing of my fat. This is the wrong approach. I had to re-evaluate, and not loose focus.
I learned a new factor to my addictions through this week though. I have a physical addiction to the way certain foods feel when I swallow them. This sound really weird, but it is the only way I can describe what what I mean. Flavor is a huge factor, but when a certain texture is added in to the equation, I go crazy for the food. If I don't satisfy that physical side to my eating, I am hungry or craving something else with in an hour. I discovered this last night, because the thought of McDonald's food makes me sick, but when thinking of the actual action of eating a Big Mac, and that mix of flavor and texture that a huge bite gives you, I want one in the worst way. I don't know what that is called, but I am exploring ways to satisfy, or at least relearn this reaction with other foods.
Any ideas?
12-09-10 Progress Report. Like I said, this week was a struggle, unlike any before. I have had to re-evaluate my approach and realize my true focus again. So, I was not expecting a big number at all this week. However, I have done a lot of strength training and Yoga, which is also doing strength training, so I really was not sure what effect, if any, that would have. Well, I lost another 10 lbs this week, the only thing I can attribute this too is the muscle gain from all the previous work I had done. Janell wants me to recognize that I am doing way better in my choices then I am giving myself credit for right now, but I know I can do better....lol. Anyway, I started at 534, and today I am at 504.2. My waist measurement was at 74 inches over a year ago and I know I was bigger when I started this, and today it is at 71, so I am on my way people. Once again I have to give you all credit for staying with me on this, the accountability has once again shined through trials that would have destroyed me before. I love you and thank god for your support everyday. James.
Tuesday, December 7, 2010
12-07-10 Tuesday, Continued Studies and Updates
I had a plan to go very deep on nutrition this week. I have had to make some adjustments this week due to the unforeseen schedule destroyers, so I wanted to still share some good info today and then move on to my updates.
First, I wanted to cover sugars and fats. The main thing I feel everyone should recognize is the effects. The reason for this is because anyone can say do this or don't do that, but people don't listen to this kind of conjecture without a hint of evidence to back it up. I decided to cover both sugars and fats in this one post because they are so interrelated. The problem I am running into is the amount of detail needed to fully cover the sugar fat spectrum. So instead I am going to give you some great links that cover this information in a clear, short, but very concise list.The following links were chosen because of the variety of information that is covered as well as the shortest articles I could find with this information. Great places for further information aside from these are the mayo clinic, and Dr. Oz, both are great and very in depth resources.
Sugar: first know the names. There is many forms that sugar comes in, as well as foods that produce excess sugar in the body. Beware of all carbohydrates, this doesn't mean cut them completely, it just means know what ones you need, and what ones have no nutritional value what so ever. A couple of rules to help you find them when reading your nutrition facts labels. I'm sure I will miss some but this is a basic list.
#1. read the labels- not enough people just do this simple step.
#2. if the ingredients say enriched and or bleached in reference to flour or wheat...stay away.
#3. you only need 32 grams of sugar a day, if you know you will have a boost of protein in a sitting, then you can allow a few more carbs due to this being the fuel the body uses to process the protein. If you are trying to loose weight, stick to a lower number, between 15 and 30grams per day.
#4. corn syrup, dextrose, saccharin, aspartame, lactose, fructose, are all harmful if not monitored, natural sugar is the best and if needed should be the only sugars consumed.
#5 carbs are sugar, sugar is simple carbs.
If you start studying anywhere start here, know what's good and what isn't. here's the links to get you started.
http://www.healingdaily.com/detoxification-diet/sugar.htm
http://ezinearticles.com/?Sugar-Lovers-Beware&id=9389
http://www.organicnutrition.co.uk/articles/is-sugar-bad-for-you.htm
http://www.lifeclinic.com/focus/nutrition/carbohydrate.asp?printpage=true
http://www.lifeclinic.com/focus/nutrition/sugar.asp
Fats: There are four to be aware of! Read you labels!
Unsaturated, (polyunsaturated and monounsaturated), The good fats.
Trans, unnatural and bad cholesterol (LDL) causing. Partially Hydrogenated oils = Bad fat
Saturated fats (Four Legged animals, tropical oils, some poultry, as well as dairy) = Bad fat.
http://www.odec.ca/projects/2004/thog4n0/public_html/typefat.html
http://www.americanheart.org/presenter.jhtml?identifier=532
http://health.howstuffworks.com/human-body/cells-tissues/fat-cell.htm
OK, that's enough homework for those of you not aware, or even those wanting more details on these. For those of you who know about these things I expect feedback and more references.
12-07-10 Progress Report. I have had a few days of emotional trials and non stop busy-ness, so I feel my food has not been as good as it should be. However I feel like I have made up for this in my working out. This is no excuse for the dessert I had at dinner last night, but I am overlooking that at the moment...lol.
I did the entire Yoga workout without struggling, this is huge because I have been doing this workout for more than two weeks and I have had a few spots that caused me to drop a knee or stop that part early. I was not dealing with this issue at all on Sunday. I did the whole thing and was ready for more. I then moved on to a one mile walking workout that was actually perfect for me. It offered a substantial challenge, but I was able to do the whole thing only struggling in the peak of the workout. The pace was high but I kept my breathe. This was huge considering my hips and back factoring in to walking in general, and not previously allowing a great distance for me to travel. So, WOO HOO!
So the last thing that I did was a gift for my Uncle Scott. This is a man who is revered in our family as a true hero, a real manly man. He has conquered two of the four main military corps, earning incredible honors and ranks. He has traveled into deployment with honor and valor, only to come home just as gentle and kind as before he left. I love this man, (no "alternative" overtones in your mind please...lol). This man has decided to add more push ups to his daily workout, matching the amount that I do. Now, maybe its a guy thing, but when your bro, your buddy, your pal, lays down a challenge like that. YOU CAN'T BACK DOWN!! Now I would be disrespecting his commitment and love if I did not do all I could to share some of my struggle with him. So out of complete honor to his efforts to support me (<<<not kidding here), I had to do as many as push ups I could humanly manage. Now I remind you, my last weigh in was 514 and I have not worked out like this in at least 15 years, and I have been nearly docile for 2 years. I did 20 push ups. I did it in three sets 12,5,3. And they are girl push ups, but I did them and freaked out everyone in the house, including myself. I was done at 12 and really struggled to get that last one, then I sat there and said that's not enough, Scott deserves more from me, so I squeezed out 5 more. Then I was so close to 20, I had to keep going. The last 3 were probably the hardest push ups I have ever done in my life, each one harder then the last but I heard scott screaming in my head pushing me on. He was like " HOLY SH^!...I HAVE TO DO HOW MANY MORE?"....Yah baby!
Anyway, this has been an ugly week and I am working on getting it back on track, as always I love you all and thank you for reading and supporting me in all the wonderful ways that you do. James.
First, I wanted to cover sugars and fats. The main thing I feel everyone should recognize is the effects. The reason for this is because anyone can say do this or don't do that, but people don't listen to this kind of conjecture without a hint of evidence to back it up. I decided to cover both sugars and fats in this one post because they are so interrelated. The problem I am running into is the amount of detail needed to fully cover the sugar fat spectrum. So instead I am going to give you some great links that cover this information in a clear, short, but very concise list.The following links were chosen because of the variety of information that is covered as well as the shortest articles I could find with this information. Great places for further information aside from these are the mayo clinic, and Dr. Oz, both are great and very in depth resources.
Sugar: first know the names. There is many forms that sugar comes in, as well as foods that produce excess sugar in the body. Beware of all carbohydrates, this doesn't mean cut them completely, it just means know what ones you need, and what ones have no nutritional value what so ever. A couple of rules to help you find them when reading your nutrition facts labels. I'm sure I will miss some but this is a basic list.
#1. read the labels- not enough people just do this simple step.
#2. if the ingredients say enriched and or bleached in reference to flour or wheat...stay away.
#3. you only need 32 grams of sugar a day, if you know you will have a boost of protein in a sitting, then you can allow a few more carbs due to this being the fuel the body uses to process the protein. If you are trying to loose weight, stick to a lower number, between 15 and 30grams per day.
#4. corn syrup, dextrose, saccharin, aspartame, lactose, fructose, are all harmful if not monitored, natural sugar is the best and if needed should be the only sugars consumed.
#5 carbs are sugar, sugar is simple carbs.
If you start studying anywhere start here, know what's good and what isn't. here's the links to get you started.
http://www.healingdaily.com/detoxification-diet/sugar.htm
http://ezinearticles.com/?Sugar-Lovers-Beware&id=9389
http://www.organicnutrition.co.uk/articles/is-sugar-bad-for-you.htm
http://www.lifeclinic.com/focus/nutrition/carbohydrate.asp?printpage=true
http://www.lifeclinic.com/focus/nutrition/sugar.asp
Fats: There are four to be aware of! Read you labels!
Unsaturated, (polyunsaturated and monounsaturated), The good fats.
Trans, unnatural and bad cholesterol (LDL) causing. Partially Hydrogenated oils = Bad fat
Saturated fats (Four Legged animals, tropical oils, some poultry, as well as dairy) = Bad fat.
http://www.odec.ca/projects/2004/thog4n0/public_html/typefat.html
http://www.americanheart.org/presenter.jhtml?identifier=532
http://health.howstuffworks.com/human-body/cells-tissues/fat-cell.htm
OK, that's enough homework for those of you not aware, or even those wanting more details on these. For those of you who know about these things I expect feedback and more references.
12-07-10 Progress Report. I have had a few days of emotional trials and non stop busy-ness, so I feel my food has not been as good as it should be. However I feel like I have made up for this in my working out. This is no excuse for the dessert I had at dinner last night, but I am overlooking that at the moment...lol.
I did the entire Yoga workout without struggling, this is huge because I have been doing this workout for more than two weeks and I have had a few spots that caused me to drop a knee or stop that part early. I was not dealing with this issue at all on Sunday. I did the whole thing and was ready for more. I then moved on to a one mile walking workout that was actually perfect for me. It offered a substantial challenge, but I was able to do the whole thing only struggling in the peak of the workout. The pace was high but I kept my breathe. This was huge considering my hips and back factoring in to walking in general, and not previously allowing a great distance for me to travel. So, WOO HOO!
So the last thing that I did was a gift for my Uncle Scott. This is a man who is revered in our family as a true hero, a real manly man. He has conquered two of the four main military corps, earning incredible honors and ranks. He has traveled into deployment with honor and valor, only to come home just as gentle and kind as before he left. I love this man, (no "alternative" overtones in your mind please...lol). This man has decided to add more push ups to his daily workout, matching the amount that I do. Now, maybe its a guy thing, but when your bro, your buddy, your pal, lays down a challenge like that. YOU CAN'T BACK DOWN!! Now I would be disrespecting his commitment and love if I did not do all I could to share some of my struggle with him. So out of complete honor to his efforts to support me (<<<not kidding here), I had to do as many as push ups I could humanly manage. Now I remind you, my last weigh in was 514 and I have not worked out like this in at least 15 years, and I have been nearly docile for 2 years. I did 20 push ups. I did it in three sets 12,5,3. And they are girl push ups, but I did them and freaked out everyone in the house, including myself. I was done at 12 and really struggled to get that last one, then I sat there and said that's not enough, Scott deserves more from me, so I squeezed out 5 more. Then I was so close to 20, I had to keep going. The last 3 were probably the hardest push ups I have ever done in my life, each one harder then the last but I heard scott screaming in my head pushing me on. He was like " HOLY SH^!...I HAVE TO DO HOW MANY MORE?"....Yah baby!
Anyway, this has been an ugly week and I am working on getting it back on track, as always I love you all and thank you for reading and supporting me in all the wonderful ways that you do. James.
Sunday, December 5, 2010
12-5-10 Sunday - Recommended Nutrition Amounts
I have been reviewing the information that you all have been giving me and it has lead me to a few discoveries that I want to cover over the next few posts. First I found a style of eating that covers all of what I am going to discuss, Mediterranean. I will go more into this later, but first I want to talk about focus and recommended amounts.
My goal and focus is essentially long lasting good health, so what does that actually mean? I have decided to start covering this more in every post. First, I have recently found that my focus on the numbers from the scale, are not the most prominent answer to this question. This can also become very frustrating if you are running into stagnate numbers on a scale even if you are feeling better. The main thing to remember in this case is that everyone has a different muscle and bone density, so the healthy number on a scale for you, will be different from everyone else.You and I should actually be focusing more on our Body Mass Index (BMI). Healthy BMI, is actually very easy to calculate because your height should be twice what your waist is in inches. For you to be with in the optimal (safe) health range, you need to know that the most dangerous fats that you retain in your body, are stored around your waist. So I am 6'1'' tall, which is 85'', so my waist needs to be at or preferably below 43", because my waist is bigger than this, I am putting unhealthy amounts of toxicity and pressure on primary organ function, like the liver, heart, and kidneys. Giving your body its daily intake of vitamins, nutrients, and trace minerals is essential and great to help support healthy organ function, but this should be part of a larger plan and not your only focus as mine has been so far. I also know there are many things you should do to help your body cleanse itself, and I have not implemented these enough. I will cover this in a later post.
The most over looked toxic items in our diets, are the "too much of" items. I am speaking of the different kinds of fats, our sodium (salt) intake, and the sugars, most of which are in our foods already. For example, we need sodium in our diet because it is used in essential muscle function as well as balancing bodily fluids. However, too much is a killer, so how much is safe? lets use a teaspoon as a measure. 1 teaspoon is equal to 4 grams. If you have high blood pressure like me, then you should not exceed the following amount daily.1/3 of a teaspoon of salt or approximately 1.5 grams of salt, (1500 milligrams). A normal amount for anyone else is only a little more than 1/2 a teaspoon, or 2400 mg and most of your packages calculate for 2500 mg, this is already wrong for everyone's diet. Pay attention to the grams or milligrams on packaging and do not exceed the amounts recommended because too much salt throws your entire system out of balance. The adverse effects from too much salt include all the leading causes of heart disease and are largely overlooked. Everyone focuses on fats, calories, and sugar, but most people forget about salt.
So now that we know 4 grams are in a teaspoon, we can visually see the scale more easily that is on the "Nutrition Facts" on everything we eat. There are a few discrepancies, but this is actually a good scale to follow. However, this is generalized, so I recommend getting your blood work done at your doctor, and get a more definitive chart to follow from your doctor. I have high blood pressure, so some of the things on this general scale are not right for me and following this scale blindly will still put me at risk. Knowing your own numbers are the key to long lasting good health as well as weight loss.
So, I have decided this post should be a general overview and to break all the information up into a few posts because of the details, and I don't want to be too boring on here. So tomorrow we will get into sugar and fats. Now onto my progress report!
12-5-10 Progress Report. My plan is going well, I did have some hamburger yesterday (which is high in saturated fats...more tomorrow) but I feel I didn't go overboard because it was balanced with the rest of my day. This study is largely to help me eliminate cravings (like hamburgers) and make it a little easier to follow my plan. Sodium intake has a lot to do with cravings! I didn't workout yesterday because of my back, so today I have prepped and I will be doing my Yoga as well as a simple 1 mile walk video that I found. I am excited to get back to working out, even though I am procrastinating right now and continuing to write words into this really long sentence so as to avoid having to actually do the work that I am bragging about so heartily in this motivational post designed to fix my life and rejuvenate my spirit both of which are done through Yoga as well and I should really realize this and get off this blog now instead of continuing this clickity clack of my keyboard which is so relaxing and helps my meditation and is part of the whole healing thingy too right?.....whew...OK! I am off to contort and drench. I love you all, and thank you for being on this journey with me. James.
My goal and focus is essentially long lasting good health, so what does that actually mean? I have decided to start covering this more in every post. First, I have recently found that my focus on the numbers from the scale, are not the most prominent answer to this question. This can also become very frustrating if you are running into stagnate numbers on a scale even if you are feeling better. The main thing to remember in this case is that everyone has a different muscle and bone density, so the healthy number on a scale for you, will be different from everyone else.You and I should actually be focusing more on our Body Mass Index (BMI). Healthy BMI, is actually very easy to calculate because your height should be twice what your waist is in inches. For you to be with in the optimal (safe) health range, you need to know that the most dangerous fats that you retain in your body, are stored around your waist. So I am 6'1'' tall, which is 85'', so my waist needs to be at or preferably below 43", because my waist is bigger than this, I am putting unhealthy amounts of toxicity and pressure on primary organ function, like the liver, heart, and kidneys. Giving your body its daily intake of vitamins, nutrients, and trace minerals is essential and great to help support healthy organ function, but this should be part of a larger plan and not your only focus as mine has been so far. I also know there are many things you should do to help your body cleanse itself, and I have not implemented these enough. I will cover this in a later post.
The most over looked toxic items in our diets, are the "too much of" items. I am speaking of the different kinds of fats, our sodium (salt) intake, and the sugars, most of which are in our foods already. For example, we need sodium in our diet because it is used in essential muscle function as well as balancing bodily fluids. However, too much is a killer, so how much is safe? lets use a teaspoon as a measure. 1 teaspoon is equal to 4 grams. If you have high blood pressure like me, then you should not exceed the following amount daily.1/3 of a teaspoon of salt or approximately 1.5 grams of salt, (1500 milligrams). A normal amount for anyone else is only a little more than 1/2 a teaspoon, or 2400 mg and most of your packages calculate for 2500 mg, this is already wrong for everyone's diet. Pay attention to the grams or milligrams on packaging and do not exceed the amounts recommended because too much salt throws your entire system out of balance. The adverse effects from too much salt include all the leading causes of heart disease and are largely overlooked. Everyone focuses on fats, calories, and sugar, but most people forget about salt.
So now that we know 4 grams are in a teaspoon, we can visually see the scale more easily that is on the "Nutrition Facts" on everything we eat. There are a few discrepancies, but this is actually a good scale to follow. However, this is generalized, so I recommend getting your blood work done at your doctor, and get a more definitive chart to follow from your doctor. I have high blood pressure, so some of the things on this general scale are not right for me and following this scale blindly will still put me at risk. Knowing your own numbers are the key to long lasting good health as well as weight loss.
So, I have decided this post should be a general overview and to break all the information up into a few posts because of the details, and I don't want to be too boring on here. So tomorrow we will get into sugar and fats. Now onto my progress report!
12-5-10 Progress Report. My plan is going well, I did have some hamburger yesterday (which is high in saturated fats...more tomorrow) but I feel I didn't go overboard because it was balanced with the rest of my day. This study is largely to help me eliminate cravings (like hamburgers) and make it a little easier to follow my plan. Sodium intake has a lot to do with cravings! I didn't workout yesterday because of my back, so today I have prepped and I will be doing my Yoga as well as a simple 1 mile walk video that I found. I am excited to get back to working out, even though I am procrastinating right now and continuing to write words into this really long sentence so as to avoid having to actually do the work that I am bragging about so heartily in this motivational post designed to fix my life and rejuvenate my spirit both of which are done through Yoga as well and I should really realize this and get off this blog now instead of continuing this clickity clack of my keyboard which is so relaxing and helps my meditation and is part of the whole healing thingy too right?.....whew...OK! I am off to contort and drench. I love you all, and thank you for being on this journey with me. James.
Saturday, December 4, 2010
12-4-10 stress reduction saturday
A lot of people expressed concern about yesterdays post. I want to clarify a few things. I promised not to go into detail, but yesterday I received some bad news about someone very dear to me and I was stressed about it. I am still dealing with it but today has been better. I am still doing well and I am not the one who I was worried about yesterday. I do apologize about all the ambiguity but I promised not to expose the situation on here because of the amount of readers and this person wanting to maintain their privacy for now.
So good news today! It has been probably 4 months since the last time I was able to drive due to a few reasons. One, I couldn't fit, my belly was too big to be able to get in past the steering wheel. Two, I would start to get painful back spasms, and that's just dangerous. Three, I had a hard time steering and checking blind spots. Well, I drove today. I was able to squeeze in to the drivers seat, my belly was on the steering wheel but I could still steer. I had no trouble with spasms or checking the blind spots. I AM MOBILE PEOPLE!!! (Yoga! Yoga! Yoga! Everyday I find more and more reasons to love this torturous pretzel impressionism,) ...(Ohh wait ... I now know how this exercise was created. It IS pretzel worship! It was a form of artistic dance that was created to pay homage to the unfulfilled carb addictions of some sick and demented dieting freak....who actually was probably an accidental genius....so thank you you stretchy bastard, for helping me restore my mobility...oh and sorry about the no pretzel thingy). Getting in and out of the car is still a bit rough, but I can finally do it. This triumph has not only been incredibly sweet for me, but my wife can breathe a little easier about the times I am here with the kids alone. I have said it before and I will say it again, you don't know how much you miss something till it's gone.
As far as stress, the name of the game for me has been reduction. I love this blog for that. I re-read them all, as well as the comments, and found my center again. I was also blessed with some very supportive family members who called as soon as they read that I was having a bad day. I also love you guys, some of you went out of your way to make sure I was uplifted, I Thank you so much it really means so much to me that you are here.
As far as working out, I am now in my third day of rest due to over doing it Wednesday. I believe I pulled a muscle in my mid back so I have been taking it easy. I am going to try the Yoga warm up after this to see how it feels, if I don't have too much pain I will continue. I will update you on this tomorrow.
12-4-10 Progress Report. Recovery and refocusing while reducing stress. I love you all, and as always I am humbled by your being with me on this journey. James.
So good news today! It has been probably 4 months since the last time I was able to drive due to a few reasons. One, I couldn't fit, my belly was too big to be able to get in past the steering wheel. Two, I would start to get painful back spasms, and that's just dangerous. Three, I had a hard time steering and checking blind spots. Well, I drove today. I was able to squeeze in to the drivers seat, my belly was on the steering wheel but I could still steer. I had no trouble with spasms or checking the blind spots. I AM MOBILE PEOPLE!!! (Yoga! Yoga! Yoga! Everyday I find more and more reasons to love this torturous pretzel impressionism,) ...(Ohh wait ... I now know how this exercise was created. It IS pretzel worship! It was a form of artistic dance that was created to pay homage to the unfulfilled carb addictions of some sick and demented dieting freak....who actually was probably an accidental genius....so thank you you stretchy bastard, for helping me restore my mobility...oh and sorry about the no pretzel thingy). Getting in and out of the car is still a bit rough, but I can finally do it. This triumph has not only been incredibly sweet for me, but my wife can breathe a little easier about the times I am here with the kids alone. I have said it before and I will say it again, you don't know how much you miss something till it's gone.
As far as stress, the name of the game for me has been reduction. I love this blog for that. I re-read them all, as well as the comments, and found my center again. I was also blessed with some very supportive family members who called as soon as they read that I was having a bad day. I also love you guys, some of you went out of your way to make sure I was uplifted, I Thank you so much it really means so much to me that you are here.
As far as working out, I am now in my third day of rest due to over doing it Wednesday. I believe I pulled a muscle in my mid back so I have been taking it easy. I am going to try the Yoga warm up after this to see how it feels, if I don't have too much pain I will continue. I will update you on this tomorrow.
12-4-10 Progress Report. Recovery and refocusing while reducing stress. I love you all, and as always I am humbled by your being with me on this journey. James.
Friday, December 3, 2010
12-3-10 Friday's post
Today has been incredibly stressful. I won't go into it, but I have felt incredibly tested emotionally today. The result is causing me to not even come on here today. Bleh...sorry....Anyway, I have made a discovery that may actually be effecting my mood as well. I think I have a food allergy.
I started feeling sick and getting cramps and spasms in my back after I had a raw PB and local honey sandwich earlier. I was eating PB&H all the time before I had started this diet and I am wondering if I was having a reaction to it before. Because with some of the crappy-ness I am feeling, I am reminded of the feelings prior to starting this diet. I did also have my acupuncture and massage yesterday so that could also be part of it. Even the stress and lack of sleep from today, but the timing has me leaning towards a food allergy at the moment. If this is the case, I think something positive could come from it. I may have discovered a trigger for symptoms that destroyed my mobility before. There is also the fact that I killed myself in my workout Wednesday night and I am showing those effects still. Again I have to defer to the timing of my symptoms though. I will be testing this out, and I am kind of hoping that I do have an allergy because I could focus on that as well. I could be even more productive in the changes I am making.
I do have to say the events of today have left me struggling with cravings and not even feeling the workout. I am trying desperately to shake that mood because I don't want to sabotage my progress. I am praying for some enlightenment and inspiration today. I love you guys and I will let you know tomorrow how it goes. No progress report today. Love you all. James
I started feeling sick and getting cramps and spasms in my back after I had a raw PB and local honey sandwich earlier. I was eating PB&H all the time before I had started this diet and I am wondering if I was having a reaction to it before. Because with some of the crappy-ness I am feeling, I am reminded of the feelings prior to starting this diet. I did also have my acupuncture and massage yesterday so that could also be part of it. Even the stress and lack of sleep from today, but the timing has me leaning towards a food allergy at the moment. If this is the case, I think something positive could come from it. I may have discovered a trigger for symptoms that destroyed my mobility before. There is also the fact that I killed myself in my workout Wednesday night and I am showing those effects still. Again I have to defer to the timing of my symptoms though. I will be testing this out, and I am kind of hoping that I do have an allergy because I could focus on that as well. I could be even more productive in the changes I am making.
I do have to say the events of today have left me struggling with cravings and not even feeling the workout. I am trying desperately to shake that mood because I don't want to sabotage my progress. I am praying for some enlightenment and inspiration today. I love you guys and I will let you know tomorrow how it goes. No progress report today. Love you all. James
Thursday, December 2, 2010
12-2-10 Thursday Weigh in
A LOT OF INFO TODAY...buckle up!
This has been a difficult week, full of emotional trials, and GARGANTUAN temptations.Thanksgiving was an incredible test, and I was almost completely successful. I started working out because of that nights gorging and my greatest progresses have been since. So I am no longer looking at Thanksgiving as a failure (like I did the next morning), but rather a turning point in my attitude to one of determination. I am training myself now like an athlete before a championship match. I look at food as fuel and the flavors that I crave are a chance for me to find out what my body needs and thrives on. I love myself like never before. I am completely satisfied with the moves I have made, even the little bumps in the road that are inevitable. I have an incredible family and cheering section that has pulled me through some very turbulent moments, and my gratitude is eternal, without you I would have given up on Thanksgiving.
I am seeing a pattern in the posts here and in my email. People are not completely clear as to what my program is like. So I will give you the basics here and hopefully that will help you understand what is working and what isn't, and the advice can be more specific as has been requested.
I am on a high fiber, low calorie diet. I drink at least a gallon of water a day, and either 1 glass of 2% milk or 1 ounce of cheese. To be more specific. I am doing a rotation in my mornings between a High protein and a High fiber breakfast, this swapping helps me to keep my metabolism guessing and less likely to slow down because of the lower calories I am now ingesting. This has also allowed me to see how my body reacts to each. I do have fiber and protein in every meal, but the protein is far more scarce than the fiber as a whole. Fiber comes in many forms and it is important to get all the forms in your diet. You get fiber from Apples (and starchy fruits like that but Apples are the best), green veggies, well all veggies, nuts, beans, and whole grains. You can also get fiber in dairy but the fat content is a negation to the benefits of the fiber. Proteins also come in many forms, meat, poultry, and fish, of course, but nuts, beans and lentils, along with some veggies and fruits as well. OK, so an average breakfast example would be either a half cup of cottage cheese or oatmeal, a piece of fruit or melon, and a half cup of whole grain (like grape nuts etc.) or nuts, I love raw almonds. Caloric intake is in the range of 400-700 and I feel energized. I also have a raw super-food elixir called "The Vitamin Code" 1 ounce, that I take with breakfast...this is the BERRY-VOMIT!!! BLEH...but it really works and it is rich in trace minerals that we are all deficient in.
Lunch consists of a bit more flavor depending on the breakfast I had. I will usually have a whole plate size salad with 2-3 different greens including spinach, carrots, fruits, possibly some cheese, tomatoes, and some kind of nut or bean. Then if I am still hungry I will have a hearty organic soup. This is also the time of day that I will have some small portion of meat, usually chicken or fish, and if I am going to allow a sweet in my day it will be with lunch. What I mean by sweet is like bananas, these organic berry flavored chips that I found by "YOGI"...mm-mm, or I will have a square of my organic Belgium extra strong dark chocolate. It contains 77% cocoa content and is highly dense in antioxidants. This chocolate was a bit intense the first time I tasted it, but now I let it melt in my mouth and it really is very good. The flavor starts like an lightly sweetened espresso and slowly transitions to a fruity blend of chocolate and coffee. It covers my coffee and my chocolate fix at the same time, but again, I don't eat that everyday, but it has eliminated my chocolate and coffee needs almost entirely.
Snacks will consist of a piece of fruit, berries, or nuts.
Dinner is always a huge salad and whatever protein or fiber I have left to consume for the day, and if I need more (which is rare), I will allow an Emily size (my 2 year old) portion of the dinner my wife and kids are eating. I use the FDA scale for the recommended intake for my fiber and protein, but I am thinking I am nearly doubling that in my nutrient and mineral intake.
The dressings that I use on my salad is low sugar, and they mostly consist of oil and vinegar, but I am still sparing on my use. As for my total calories for the day I end up between 1900 and 2200 everyday, and my recommended amount for weight loss is 4300 (isn't that crazy?). The basis of my diet is also Raw organic with as little processed or cooked as I can handle.
As you know I have also started working out. My "last chance workout" yesterday was a test of my progress. One week ago I attempted a 20 minute beginner boot camp class. I was dying just in the warm up and only lasted about 4 minutes steady, I continued going as much as I could through this class but only did another approximately four minutes cumulatively, including 5 push-ups. I then found Yoga and I have been doing that everyday since and the strength and mobility only a week later is incredible. So, I started yesterdays workout by doing a different Yoga class, it was a 47 minute class and I did about 15 minutes of it because I was using it as a warm up and didn't want to kill my body on this alone. Then while searching the menu for this boot-camp class that killed me, I found two dance workouts that I had to try. I did ten minutes of a hip-hop class that almost made me puke from the intensity. Then I did the Merenge class for about 3 minutes. I was not coordinated enough for that yet, but it was fun and I will be working on that one. I took a break between each and was determined to see where I stood against this boot-camp class. I was already sweating like "working girl" in church when I began, but to my amazement I lasted 11 and a half minutes. I was hurting and out of breath so I ended the workout, but not before I did 6 push-ups. I ended with my original Yoga class cool down and started crying when I realized what I had just done. In just one week I went from barely able to even warm up, to this. I am not saying my working out wasn't an ugly mess, but I was able to go for a lot longer than I had ever imagined. I spent all of an hour and a half, with breaks included, on the workout and the feeling today is unbelievable. The other benefit of the Yoga is the stretch keeps me from cramping and spasm, so even though I did all this craziness and killed myself, I actually handled it quite well. So, for those of you taking the Yoga challenge with me, (I got a little verklempt when I read that...I love you guys) The results will blow your mind, stick to it.
12-2-10 Progress Report. Today, I went to my Acupuncturist, and because of how soar I am I am taking the day off from working out. I also had 3 celebratory doughnut holes, and coffee, but that's the only wavering I have done. OK are you ready for this....drum roll please. I started out at 534 on the 10th of November. I lost 8 lbs the first week, 2 lbs the second. And I had the incredible and challenging week listed above that resulted in a 10 pound loss this week. Imagine my surprise, I was retaining water this morning and was very skeptical, to only be nearly floored with the 513.7lbs reading on my scale. I attribute this success to my failures, my working out, my wife's incredible love and wisdom, and finally YOU. You have no idea the amount of motivation your support gives me. I have purpose beyond myself and a constant reason to continue. I love you all, I am so honored and humbled to have you on this unbelievable journey, and I am always hoping to continue to inspire. James.
This has been a difficult week, full of emotional trials, and GARGANTUAN temptations.Thanksgiving was an incredible test, and I was almost completely successful. I started working out because of that nights gorging and my greatest progresses have been since. So I am no longer looking at Thanksgiving as a failure (like I did the next morning), but rather a turning point in my attitude to one of determination. I am training myself now like an athlete before a championship match. I look at food as fuel and the flavors that I crave are a chance for me to find out what my body needs and thrives on. I love myself like never before. I am completely satisfied with the moves I have made, even the little bumps in the road that are inevitable. I have an incredible family and cheering section that has pulled me through some very turbulent moments, and my gratitude is eternal, without you I would have given up on Thanksgiving.
I am seeing a pattern in the posts here and in my email. People are not completely clear as to what my program is like. So I will give you the basics here and hopefully that will help you understand what is working and what isn't, and the advice can be more specific as has been requested.
I am on a high fiber, low calorie diet. I drink at least a gallon of water a day, and either 1 glass of 2% milk or 1 ounce of cheese. To be more specific. I am doing a rotation in my mornings between a High protein and a High fiber breakfast, this swapping helps me to keep my metabolism guessing and less likely to slow down because of the lower calories I am now ingesting. This has also allowed me to see how my body reacts to each. I do have fiber and protein in every meal, but the protein is far more scarce than the fiber as a whole. Fiber comes in many forms and it is important to get all the forms in your diet. You get fiber from Apples (and starchy fruits like that but Apples are the best), green veggies, well all veggies, nuts, beans, and whole grains. You can also get fiber in dairy but the fat content is a negation to the benefits of the fiber. Proteins also come in many forms, meat, poultry, and fish, of course, but nuts, beans and lentils, along with some veggies and fruits as well. OK, so an average breakfast example would be either a half cup of cottage cheese or oatmeal, a piece of fruit or melon, and a half cup of whole grain (like grape nuts etc.) or nuts, I love raw almonds. Caloric intake is in the range of 400-700 and I feel energized. I also have a raw super-food elixir called "The Vitamin Code" 1 ounce, that I take with breakfast...this is the BERRY-VOMIT!!! BLEH...but it really works and it is rich in trace minerals that we are all deficient in.
Lunch consists of a bit more flavor depending on the breakfast I had. I will usually have a whole plate size salad with 2-3 different greens including spinach, carrots, fruits, possibly some cheese, tomatoes, and some kind of nut or bean. Then if I am still hungry I will have a hearty organic soup. This is also the time of day that I will have some small portion of meat, usually chicken or fish, and if I am going to allow a sweet in my day it will be with lunch. What I mean by sweet is like bananas, these organic berry flavored chips that I found by "YOGI"...mm-mm, or I will have a square of my organic Belgium extra strong dark chocolate. It contains 77% cocoa content and is highly dense in antioxidants. This chocolate was a bit intense the first time I tasted it, but now I let it melt in my mouth and it really is very good. The flavor starts like an lightly sweetened espresso and slowly transitions to a fruity blend of chocolate and coffee. It covers my coffee and my chocolate fix at the same time, but again, I don't eat that everyday, but it has eliminated my chocolate and coffee needs almost entirely.
Snacks will consist of a piece of fruit, berries, or nuts.
Dinner is always a huge salad and whatever protein or fiber I have left to consume for the day, and if I need more (which is rare), I will allow an Emily size (my 2 year old) portion of the dinner my wife and kids are eating. I use the FDA scale for the recommended intake for my fiber and protein, but I am thinking I am nearly doubling that in my nutrient and mineral intake.
The dressings that I use on my salad is low sugar, and they mostly consist of oil and vinegar, but I am still sparing on my use. As for my total calories for the day I end up between 1900 and 2200 everyday, and my recommended amount for weight loss is 4300 (isn't that crazy?). The basis of my diet is also Raw organic with as little processed or cooked as I can handle.
As you know I have also started working out. My "last chance workout" yesterday was a test of my progress. One week ago I attempted a 20 minute beginner boot camp class. I was dying just in the warm up and only lasted about 4 minutes steady, I continued going as much as I could through this class but only did another approximately four minutes cumulatively, including 5 push-ups. I then found Yoga and I have been doing that everyday since and the strength and mobility only a week later is incredible. So, I started yesterdays workout by doing a different Yoga class, it was a 47 minute class and I did about 15 minutes of it because I was using it as a warm up and didn't want to kill my body on this alone. Then while searching the menu for this boot-camp class that killed me, I found two dance workouts that I had to try. I did ten minutes of a hip-hop class that almost made me puke from the intensity. Then I did the Merenge class for about 3 minutes. I was not coordinated enough for that yet, but it was fun and I will be working on that one. I took a break between each and was determined to see where I stood against this boot-camp class. I was already sweating like "working girl" in church when I began, but to my amazement I lasted 11 and a half minutes. I was hurting and out of breath so I ended the workout, but not before I did 6 push-ups. I ended with my original Yoga class cool down and started crying when I realized what I had just done. In just one week I went from barely able to even warm up, to this. I am not saying my working out wasn't an ugly mess, but I was able to go for a lot longer than I had ever imagined. I spent all of an hour and a half, with breaks included, on the workout and the feeling today is unbelievable. The other benefit of the Yoga is the stretch keeps me from cramping and spasm, so even though I did all this craziness and killed myself, I actually handled it quite well. So, for those of you taking the Yoga challenge with me, (I got a little verklempt when I read that...I love you guys) The results will blow your mind, stick to it.
12-2-10 Progress Report. Today, I went to my Acupuncturist, and because of how soar I am I am taking the day off from working out. I also had 3 celebratory doughnut holes, and coffee, but that's the only wavering I have done. OK are you ready for this....drum roll please. I started out at 534 on the 10th of November. I lost 8 lbs the first week, 2 lbs the second. And I had the incredible and challenging week listed above that resulted in a 10 pound loss this week. Imagine my surprise, I was retaining water this morning and was very skeptical, to only be nearly floored with the 513.7lbs reading on my scale. I attribute this success to my failures, my working out, my wife's incredible love and wisdom, and finally YOU. You have no idea the amount of motivation your support gives me. I have purpose beyond myself and a constant reason to continue. I love you all, I am so honored and humbled to have you on this unbelievable journey, and I am always hoping to continue to inspire. James.
Wednesday, December 1, 2010
12-01-10 Yup, it's Wednesday
Today, I received a call for conformation about my bi-pap order. I woke up with a headache so this was good timing I suppose. Anyway after a year I am finally getting this equipment and hopefully I won't need it for very long. I am feeling alright today, its kind of a blah day so far so I need to shake that somehow. I did realize that my cravings may be tied to a lack of vitamins because since Thanksgiving I have been pretty lax about taking my Berry-Vomit stuff. bleh! Anyway, I took it last night after a two day hiatus, and I felt better. I am wondering now if my headache isn't because of toxins being released and needing to be flushed out. I will look into that more and let you know.
One thing I will be doing is more push-ups today. Last chance workout today and I want to check my progress, so I will attempt that 20 minute challenge again, tomorrow I want a decent number. I need it after the week I've had, but I know I may pay for some of the mistakes, so my fingers are crossed. I am very excited to see where I am at though.
I want to take a minute to say to those of you who have been posting on here, Thank you. I know I don't respond to most of the posts directly, but i do take the advice and try the tips that are given. I want you to know that they are all great and the information in these comments has been outstanding. I decided when I did this that it was going to be very interactive. I wanted to make you feel like this is as much your blog as it is mine, because good information given on here may save a readers life as well as mine. So I want you all to know how important your posts are. I believe this is Gods will that I do this post, and the people who might be touched are being blessed through your words as well. So again, please keep it up, I love you all. and I will save my progress report for tomorrows weigh in. Off to sweat like a cold glass of ice tea on a hot humid summer day. James.
One thing I will be doing is more push-ups today. Last chance workout today and I want to check my progress, so I will attempt that 20 minute challenge again, tomorrow I want a decent number. I need it after the week I've had, but I know I may pay for some of the mistakes, so my fingers are crossed. I am very excited to see where I am at though.
I want to take a minute to say to those of you who have been posting on here, Thank you. I know I don't respond to most of the posts directly, but i do take the advice and try the tips that are given. I want you to know that they are all great and the information in these comments has been outstanding. I decided when I did this that it was going to be very interactive. I wanted to make you feel like this is as much your blog as it is mine, because good information given on here may save a readers life as well as mine. So I want you all to know how important your posts are. I believe this is Gods will that I do this post, and the people who might be touched are being blessed through your words as well. So again, please keep it up, I love you all. and I will save my progress report for tomorrows weigh in. Off to sweat like a cold glass of ice tea on a hot humid summer day. James.
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