Wednesday, April 30, 2014

Food and such...

I'll try to update my food every few days... I'm finding it helpful (for now) because it's really making me stop and think before I shove stuff in my mouth.  I'm not perfect, never claim to be.  With my birthday coming up you can expect some alcohol and treats to be popping up in the near future. Things have been solid though, since I'm being more mindful with my eating. Bonus, I feel better and definitely more in control!!

Here goes...

1) Bulletproof Coffee  2) Veggies sautéed in ghee, eggs, chicken & avocado  3) Burger & broccoli salad - I also ate a second plain patty because I was still hungry.

1) BP Coffee- 2 yolks, 2 Tbsp butter, 1Tbsp coconut oil (my normal "recipe")  2) Burger patties, broccoli salad, sweet potato mash & avocado 3) fresh coconut water & toasted coconut chips 4) chicken cooked in ghee plus green beans

Ain't she the cutest?

And here I am with my walking buddy.  We did 8 miles.  I got my long walk done for the week! Yay! Funniest quote of the day was from an older gentleman as I passed him "What are you doing... Like 90 mph!?".  No, not quite, but I do walk fast...

Happy Hump Day friends! Hope your week is off to a great start!

Oh yeah, and one more thing... Because I came across this on FB and love it!

Be you.  Whom ever that is.  Uniquely you...

Monday, April 28, 2014

Transparency & Accountability

Gah! I can't seem to keep focused.  I'm all over the place with my eating.  To help me get straightened out, I've decided to get honest as well as employing the guidelines from the last post.  If it goes in my mouth, you guys will know. For the next 30 days (maybe longer) I'm going to snap a picture and share my eats. That's one of the only sure-fire ways I know to keep myself accountable. I'm not doing a Whole30, but I am going to focus on eating whole foods and lots of veggies.  I'm not worried about my weight or weight-loss.  This is about dragging myself out of the current cycle.  I don't think I look bad, but I am feeling uncomfortable in my own skin.  My clothes are feeling snug and the out of control feeling is messing with my head. This goes into the "Focus on Health" category.

Here's a quick recap of yesterday's food. I didn't take a picture of my pre workout BP Coffee and leftover steak I scarfed down... I hadn't made the decision to photograph my food yet. For any of you who aren't familiar with Bulletproof Coffee, Steph from Stupid Easy Paleo explains it much better than I....   

I was a little "fruit heavy", but otherwise it was a solid day...

My mid afternoon "treat" was bubbly and refreshing. 

 I woke up with a stiff lower back yesterday and by the time I finished my workout it was feeling worse.  I haven't dealt with back pain like this is quite a few years.  I'm going to soak in a Epsom salt bath and attempt to stretch it out with some yoga.  Hopefully that will help and I can get back to "normal".  Grrr.

Here's to great week!!

What do you think of my idea of nutritional transparency??

Friday, April 25, 2014

Relax Tiff and do the work!

I promised an update on my plan going forward. Before I get there, I'll delve a little more into the cycles I've been observing myself involved in.

Basically, I need to relax. I need to be okay with me.  Also, I need to grow a thicker skin so my feelings aren't bruised so easily.

Turns out I'm stressing myself out, a lot. Over big things, over little things.  And then I over eat.  And then I get frustrated and eat more.  Or I'm lonely/ my feelings are hurt which results in a binge. Or, I'm stuck in the mental comfort zone that comes with binge eating.  There is a definite sick "comfort" in binge eating, even as it makes me miserable long term. All that jacks up my stress hormones even further.  Which equals more binges.  And the cycle continues...

The bottom line, I've been over eating and binge eating... Chasing a dopamine release to get a moment of pleasure.  Really though, it's making things worse and reinforcing behaviors and pleasure pathways in my brain which I don't want to reinforce. After some serious thought I realized that I've been engaging in this type of behavior for YEARS. I've used food, alcohol and cigarettes at some point or other to soothe myself.  There have been less destructive periods, but this pattern keeps reoccurring.  Being aware of the behavior is a good first step! Making active, conscious, positive changes is next. 

So I looked at my current "coping" method and decided to frame some new personal guidelines to help me navigate the path going forward.  

- Keep consumption of dairy & sugar to a minimum. I love dairy but it doesn't love me. I've observed that dairy messes with my female hormones, big time.  When I'm regularly consuming dairy my PMS (especially depression/mood swings & cramping) is out of control which increases cravings for "happy foods". It's another vicious cycle.  My moods and overall health improve without dairy so it's kind of a no brainer to exclude it.  As for sugar... Do I really need to go over my reasons for excluding refined sugars? I hope not... But the short answer, it's unhealthy and causes me painful inflammation.

- Relax! Stop over thinking every part of my diet, especially in terms of pre/post workout nutrient timing.  Giving it some thought is fine, getting obsessively crazy is not okay.  JERF- Just Eat Real Food & KISS- Keep It Simple Stupid.  

- Do not eat while cooking dinner (this is my biggest binge time). I will stand at the cupboard and shove anything and everything in my face...usually very calorie dense foods. 

- Eat a balanced meal if I'm truly hungry.  I will make up a plate and sit and eat. Meals should have at least 1 serving of veggie, protein & fat. Possibly a carb if its appropriate. Again, I'm the queen of standing at the cupboard and shoveling the food in. Sitting and eating in a controlled fashion is important.

- Sleep more!!! The best way to hormonal health? Sleep.  Period. I need to sleep more to be healthy, happy, energetic & decrease stress. 

- When the urge to binge strikes... Go for a walk, call a friend or sit in the sunshine for 10 minutes.

-Focus on the positive and analyze the validity of my "feelings".  Chances are if I'm having negative thoughts about myself, they aren't true.  Reframing and putting it in perspective is helpful, instead of stuffing my feelings with food.

I think this list of guidelines will be helpful going forward.  Just sitting and writing this down has helped me clarify and focus on the next step.

Do you have any tricks or tips to help me out?  Something you think I left off the list? 

Wednesday, April 23, 2014

Get your walk on....

I've been trying to refocus on doing more healthy movement and things that make me happy. Sunshine and walking fit the bill. I also love to run, but I know walking is less stressful on my body and hormones.  

Twice this week I've done lengthy walks (8 & 9 miles). I'm going to work 1-2 long walks into my current weekly routine and then 3+ days of a more moderate distance (3-4 miles). 

If you're reading this, consider yourself challenged. Get walking... Work it into your weekly schedule. You don't have to get crazy, but move more and get outside and walk. You'll thank me... 

Wednesday, April 16, 2014

It's OKAY!!

I haven't posted since NOVEMBER! Yikes. That's bad. Sorry guys.  I've been figuring some things out, and it's not always easy to bare your soul for the world to read. I HAVE been journaling almost every day since my last post, I just haven't been making the time to blog.  Family life also keeps me pretty busy! I am very active on Instagram and MyFitnessPal though, so if you're curious what I've got going on, those are two places to find me: campi_mama is my user name.

So, bear with me while I play a little catch up on the past few months.  I've been training hard.  Strength has been top priority and my consistency is paying off and I've gotten significantly stronger. I've also been walking, doing HIIT, hill sprints and keeping active in general.  I took these shots the other day for a side-by-side comparison. 

The pictures on the left are from July 1st, 2013 when I was down around my lowest weight. The pictures on the right, are from a few days ago. Am I bigger? Yes.  Does the scale reflect that? Yes. Am I ok with it? Yes. (I'll get into that shortly).

I would be lying if I said that seeing the scale go up hasn't been difficult. However, I know that the majority of my gains are muscle. Yes, you also put on some fat when you "bulk", but building more muscle is what I was training for.  But let me be clear, this wasn't really an intentional bulk on my part. I was eating "clean" but not tracking my intake, just sticking to whole foods primarily (but eating A LOT).  I have also been falling back into my old binge cycle to deal with emotions & stress, which is unhealthy and I'm working on interrupting that cycle. The only thing that's saved me is that I HAVE been training so hard. 

Currently I'm reading this book and working on my body image & confidence issues.

  Breaking away from the perfect body/perfect weight mindset is hard.  Accepting that we're all unique and have different shapes, sizes, flaws and imperfections is tough when everywhere we look we're bombarded with a new crash diet or another photoshopped image of beauty.  Stefani does a good job empowering females to be healthy and and I love that about the book.  I listened to her interview on the Balanced Bites podcast  and hearing her talk about her own issues with body acceptance was enlightening. My takeaway from it.... There will be good days and bad days.  It's a never ending process.  I guess I somehow imagined that one day I would look in the mirror and say "BOOM! I made it". The truth is, it's going to be a lifelong process, a journey. Every time I have a "setback", it's an opportunity for personal growth.  I will have "ahh-ha" moments and they will all build on each other to make me stronger and smarter down the road.  

The new goals I have are based on living in authenticity.  Wherever I am in any given moment, IT'S OKAY!!!  It's ALL okay. There will be ups & downs, detours, backtracks and amazing moments.  And wherever I am, I can accept that I'm doing the best I can.  That doesn't mean to give up. That means I will keep pushing, keep working every day to be the HEALTHIEST version of myself....mentally and physically.  

Where do I go from here? Forward.  Always forward...  

Stay tuned because I'll be back with my updated game plan and new goals!