Friday, September 4, 2009
When momma's happy, everyone's happy!
You know how that saying goes, right? Well, I thought to myself today that when I eat well, the whole family eats well. We had salmon and spinach salad tonight. Our family has eaten better this week than, well, ever? If you missed it in a past post, I mentioned that my latest goal to achieve as I attempt this whole Zone thing again is to eat more veggies than fruit. I have had a good balance this week, which means that my kids have, too. In my past attempts at counting blocks, I have utilized bread products and fruits more. While that worked ok, I am really wanting to not have that "inflamed" feeling ("bloated" as we girls tend to call it). As I pack lunches and cook dinner and make breakfast, well, there is not a meal that I don't think about intentionally and how it is going to make them feel- all because I am doing it for myself. So, lesson for the week for me: when I take good care of myself, the whole family benefits! We are one big happy family! Ha! Now comes the weekend...Labor Day weekend...I'll let you know how it goes!
9-4-09 Just the Beginning
3B (Block) Breakfast: 3 scrambled eggs, large apple, coffee w/ H&H, 6 almonds
3B Lunch @ the Zoo!: packed 1 small can of tuna that is 3 blocks even (and I eat it straight from the can- I'm too lazy to add salt or pepper or mayo), 9 almonds, 1 large apple, 1 block of dried salted green beans (a new find at Trader Joe's- different, but pretty good!)
1 block snack: chedder cheese, 3 almonds, 1 cup of strawberries
I was still wanting something else- Friday afternoon munchies- so I fixed "blueberry cobbler" flavored coffee w/ H&H. If anyone can tell me that it is not ok, then speak up because there is no label on it. But for now, it seems to be a good way to satisfy my snacky, sweet tendency.
Other than this afternoon, at home on a Friday, I have not wished I could have food other than what I should have. I think that making my goal 10 weeks as opposed to 2 weeks has given me a different frame of mind. Like when you are running and you know you are almost finished, so you slow down to stop. But I know that it has just begun so I feel like I am at the beginning of the race, feeling good! It helped me to pick a start date and mentally gear up for it. I was mentally preparing for August 31st for about 2 weeks. I enjoyed myself enough that by the time the big day arrived, I was looking forward to feeling better!
3B Lunch @ the Zoo!: packed 1 small can of tuna that is 3 blocks even (and I eat it straight from the can- I'm too lazy to add salt or pepper or mayo), 9 almonds, 1 large apple, 1 block of dried salted green beans (a new find at Trader Joe's- different, but pretty good!)
1 block snack: chedder cheese, 3 almonds, 1 cup of strawberries
I was still wanting something else- Friday afternoon munchies- so I fixed "blueberry cobbler" flavored coffee w/ H&H. If anyone can tell me that it is not ok, then speak up because there is no label on it. But for now, it seems to be a good way to satisfy my snacky, sweet tendency.
Other than this afternoon, at home on a Friday, I have not wished I could have food other than what I should have. I think that making my goal 10 weeks as opposed to 2 weeks has given me a different frame of mind. Like when you are running and you know you are almost finished, so you slow down to stop. But I know that it has just begun so I feel like I am at the beginning of the race, feeling good! It helped me to pick a start date and mentally gear up for it. I was mentally preparing for August 31st for about 2 weeks. I enjoyed myself enough that by the time the big day arrived, I was looking forward to feeling better!
Thursday, September 3, 2009
Why Zone?
In no particular order, because they are all important and valuable:
1. Increased Energy
2. Weight Loss
3. Faster WOD times, increased athletic performance
4. Emotional stability
5. Longterm health
Can you think of any more?
1. Increased Energy
2. Weight Loss
3. Faster WOD times, increased athletic performance
4. Emotional stability
5. Longterm health
Can you think of any more?
Baby Step It
It has taken me a good year and a half to get to the point where I am ready to do this the right way. I would recommend to people that don't want to do it, but want to do it (if you know what I mean!) to practice making one healthy change at a time until it becomes old hat.
For example, we cut out diet cokes a long time ago just because we realized they weren't good for us. I pretty much limit myself to water, milk, tea and coffee. I do not even care for that daily diet coke anymore. Evan used to expect me to buy them every time I went to the store, so trust us when we say that you can give it up and adjust!
Another example would be to make a transition to only eating stone ground whole wheat products- no enriched flour! I only buy bread from Great Harvest, or most often I buy Ezekial bread that is packed with whole everything (frozen section of Publix)! My kids have never compained. If you are dedicated, like my friend, Amanda Beam, then you can make it yourself! Oh, the smell of bread in the house! You can also use pita bread instead of regular bread and this makes for good sandwiches or even to use for pita chips!
The transition that I am making this time is to eat more veggies than fruits. So, you see, there is always something new to train yourself at, and I suggest doing it one change at a time if you are not excited about all the hurdles in your way!
For example, we cut out diet cokes a long time ago just because we realized they weren't good for us. I pretty much limit myself to water, milk, tea and coffee. I do not even care for that daily diet coke anymore. Evan used to expect me to buy them every time I went to the store, so trust us when we say that you can give it up and adjust!
Another example would be to make a transition to only eating stone ground whole wheat products- no enriched flour! I only buy bread from Great Harvest, or most often I buy Ezekial bread that is packed with whole everything (frozen section of Publix)! My kids have never compained. If you are dedicated, like my friend, Amanda Beam, then you can make it yourself! Oh, the smell of bread in the house! You can also use pita bread instead of regular bread and this makes for good sandwiches or even to use for pita chips!
The transition that I am making this time is to eat more veggies than fruits. So, you see, there is always something new to train yourself at, and I suggest doing it one change at a time if you are not excited about all the hurdles in your way!
9-3-09 Day 4 of the Zone- Doin' Alright
Breakfast: Greek Yogurt, coffee with h&h= 1 block breakfast
Post WOD: 2 block snack: 1 block of deli ham, 1 string cheese, apple, 6 almonds
Lunch: 3 blocker: 2 boiled eggs, mashed up with 1 block of cheese melted on top, salt/pepper
sauted spinich with sundried tomatoes and olive oil, two slices of cantaloupe
Snack: 1 cheese block, small apple, coffee with H&H
Dinner: leftover pulled chicken from last night's meal on lettuce with a little cheese and balsamic vinegar, pear, apple (I probably didn't have enough carbs)
I am finding that I never get that achy hungry feeling like I just have to eat now! I even dropped 4 blocks of carbs yesterday just because I could and not suffer- as far as I can tell today. I might have done better on my WOD this morning, though. Since I had the carbs to spare, I drank a glass of white wine at night, which was 2 carbs. So, I only had 9 blocks of carbs for the day instead of 11.
Post WOD: 2 block snack: 1 block of deli ham, 1 string cheese, apple, 6 almonds
Lunch: 3 blocker: 2 boiled eggs, mashed up with 1 block of cheese melted on top, salt/pepper
sauted spinich with sundried tomatoes and olive oil, two slices of cantaloupe
Snack: 1 cheese block, small apple, coffee with H&H
Dinner: leftover pulled chicken from last night's meal on lettuce with a little cheese and balsamic vinegar, pear, apple (I probably didn't have enough carbs)
I am finding that I never get that achy hungry feeling like I just have to eat now! I even dropped 4 blocks of carbs yesterday just because I could and not suffer- as far as I can tell today. I might have done better on my WOD this morning, though. Since I had the carbs to spare, I drank a glass of white wine at night, which was 2 carbs. So, I only had 9 blocks of carbs for the day instead of 11.
Wednesday, September 2, 2009
8-2-09 Keepin' It Real- Day 3 on the Zone
What am I going to be real about, you wonder? Hormones and flavor. Don't run guys, this is for you just as much as me. Evan has spoken to many of you about how the Zone is creating a balance of hormones in the body. I don't know the details, but I know we all have hormones and they can be in balance and we feel great or they can be out of balance and we feel irritable and cranky and tired. In the car this morning, I apologized to my son, Jack, for be a bit cranky yesterday and this morning. He said, "Yeah, you have been, haven't you?" That made me smile. He picked up on it, too. It is not my womanly time of the month, I simply am coming off of my sugar highs. Sunday I had 2 of those chocolate chip cookies they give away free behind the deli door at Sam's Club (terrible to take more than one, I know). Recognize that my normal train of thought is: "Two cookies for the entire day- that's all the sugar I am having- good for me!" "THE ENTIRE DAY" Herein lies a major problem! I eat sugar every day, probably! So, day 1 I had headaches, day 2 I got moody, and today I've had a good cry. By moody, on day 2, I mean that I felt good energy wise and I could think clearly, however, at the end of the day nothing was funny- none of my kids' goofing off. And I had less patience with them as well. This morning I did not have much patience. And I had a good cry just by thinking about something that I don't always cry about (but I am talking about serious kinds of family stuff here). I am not saying that everyone will experience this at Day 3 of Zoning, but I am saying that if you do, that is pretty normal, too. I am keepin' it real for you! I tried to explain to my kids in the car this morning that my body is used to having sugar and I am not giving it any- none! I passed up a dark chocolate covered breath mint today! Who does that?! She thought I was crazy. I said, "I'm just being real strict right now." And I am, I don't want to mess up the precision of reading my body's reactions to the foods and portion sizes I am eating.
Today is also a day that didn't start out just right. I had to compensate for waking up too late. I didn't have time to cook my usual breakfast. Minutes were of most importance. So here's how it went:
Kids' breakfast: Smoothies: Greek vanilla yogurt with strawberries and a banana and milk. They loved it, wanted more, but didn't get it because we needed to get dressed and get out the door. Sam ate honey greek yogurt and half of a banana.
My breakfast: 1 cup of milk= 1 block. Coffee with 1 block of fat (1/2 and 1/2). I am a bit confused whether or not I doubled up on fats since I drank 2% and not skim. I need to figure this one out since milk is a good on the goer.
Post WOD: Felt fine, had energy for the workout, no sick tummy. :) I ate a 2 block meal on the go of lunch meat and 1/2 cup blueberries and a small apple that I packed for the road. This finishes off 3 blocks for the morning. (I eat 11 blocks: 3,3,1,3,1)
Lunch @ 1:30 at home: I cooked boiled eggs (10 minutes) and mixed 2 with 1 block (1 oz.) of leftover tuna. I added 1 tsp. of real mayo (=3 blocks of fat), salt, pepper, and cumin- yum! I microwaved 1 block of broccoli (2 cups raw=1 and 1/4 cup cooked) in a steamer bag and only ate it with salt and pepper! Real food actually has good flavor! I was glad to find out I could enjoy it without covering it up in butter! And this is only because I really wanted to add the mayo to my tuna/egg salad. Also, I cut up a cantaloupe, which I will also need for dinner or tomorrow's breakfast. One fourth of a cantaloupe= one block! If you haven't tried the microwaveable steamer bags, you must! They make eating healthy quick and easy! (I should do a commercial, right?) I love them so much that I am afraid they must be bad for me somehow. Combine a plastic bag and the microwave and I am surely getting cancer, right?!
There are advantages to being able to eat at home. I realize this. So if you can't, notice that boiled eggs are something you can take on the go, as well as lunch meat and fruits. Veggies with individual packs of dip. You definitely need an ice pack to put in your lunch bag. Although, the men of our family like beef jerky. And we are never without our jar of whole almonds!
Kids' Lunch: roast beef rollup (lunch meat version), a banana, a mix of raisins, almonds, and dried apricots, milk. Sophie (age 5) prefers cashews, but I don't have any right now. I kept staring at it wondering if it was enough. Evan thought it was, so I wll find out today when they get home. They always have a snack at school. I often send Sophie with a Clif Kid Organic Z Bar. I buy a box of 24 at Sam's Club for $10.
Dinner tonight will be Meat and 3. I get why that is the magic number. If you have a meat and 3 veggies, then you are pretty much having a balanced meal. The older generations had it right all along and here we are having to reteach ourselves! If you are lucky, you grew up being taught this. But it seems to me that many people have lost sight of a good simple meal these days. It is too easy to not have a garden and eat from it. I am thinking about my great grandmother who lived in West TN and fixed her family of 8 meals straight from the garden and hen house. That was her job- to grow and prepare food for her family. That's hard work and that's what we simulate at Crossfit! Are you with me!!!!!!
ok, I must go do chores now...
Today is also a day that didn't start out just right. I had to compensate for waking up too late. I didn't have time to cook my usual breakfast. Minutes were of most importance. So here's how it went:
Kids' breakfast: Smoothies: Greek vanilla yogurt with strawberries and a banana and milk. They loved it, wanted more, but didn't get it because we needed to get dressed and get out the door. Sam ate honey greek yogurt and half of a banana.
My breakfast: 1 cup of milk= 1 block. Coffee with 1 block of fat (1/2 and 1/2). I am a bit confused whether or not I doubled up on fats since I drank 2% and not skim. I need to figure this one out since milk is a good on the goer.
Post WOD: Felt fine, had energy for the workout, no sick tummy. :) I ate a 2 block meal on the go of lunch meat and 1/2 cup blueberries and a small apple that I packed for the road. This finishes off 3 blocks for the morning. (I eat 11 blocks: 3,3,1,3,1)
Lunch @ 1:30 at home: I cooked boiled eggs (10 minutes) and mixed 2 with 1 block (1 oz.) of leftover tuna. I added 1 tsp. of real mayo (=3 blocks of fat), salt, pepper, and cumin- yum! I microwaved 1 block of broccoli (2 cups raw=1 and 1/4 cup cooked) in a steamer bag and only ate it with salt and pepper! Real food actually has good flavor! I was glad to find out I could enjoy it without covering it up in butter! And this is only because I really wanted to add the mayo to my tuna/egg salad. Also, I cut up a cantaloupe, which I will also need for dinner or tomorrow's breakfast. One fourth of a cantaloupe= one block! If you haven't tried the microwaveable steamer bags, you must! They make eating healthy quick and easy! (I should do a commercial, right?) I love them so much that I am afraid they must be bad for me somehow. Combine a plastic bag and the microwave and I am surely getting cancer, right?!
There are advantages to being able to eat at home. I realize this. So if you can't, notice that boiled eggs are something you can take on the go, as well as lunch meat and fruits. Veggies with individual packs of dip. You definitely need an ice pack to put in your lunch bag. Although, the men of our family like beef jerky. And we are never without our jar of whole almonds!
Kids' Lunch: roast beef rollup (lunch meat version), a banana, a mix of raisins, almonds, and dried apricots, milk. Sophie (age 5) prefers cashews, but I don't have any right now. I kept staring at it wondering if it was enough. Evan thought it was, so I wll find out today when they get home. They always have a snack at school. I often send Sophie with a Clif Kid Organic Z Bar. I buy a box of 24 at Sam's Club for $10.
Dinner tonight will be Meat and 3. I get why that is the magic number. If you have a meat and 3 veggies, then you are pretty much having a balanced meal. The older generations had it right all along and here we are having to reteach ourselves! If you are lucky, you grew up being taught this. But it seems to me that many people have lost sight of a good simple meal these days. It is too easy to not have a garden and eat from it. I am thinking about my great grandmother who lived in West TN and fixed her family of 8 meals straight from the garden and hen house. That was her job- to grow and prepare food for her family. That's hard work and that's what we simulate at Crossfit! Are you with me!!!!!!
ok, I must go do chores now...
Tuesday, September 1, 2009
9-1-09 Day 2 of Zone
Breakfast for me: 3 blocks: 3 scrambled eggs, coffee with 1 tablespoon half and half, 6 almonds
I skipped my carbs out of experimentation. I really wasn't hungry for them. After the WOD, I ate an apple and 1/2 an orange. Wasn't too hungry, just didn't want to feel tired or weak. Took a nap. Didn't eat lunch until 2pm. Again, hungry, but not starving.
Breakfast for kids: Ezekial cinnamon raison bread with butter and one scrambled egg. They did not want to eat the eggs, so they drank about 1/2 cup of milk.
Lunch: 3 scrambled eggs (leftover from breakfast that I saved), sauteed spinach and tomatoes with dried scallions and salt and 2/3 tsp. oil, and a cup of coffee with 1 tablespoon 1/2 and 1/2.I filled the skillet up with spinach, but when it cooked it was less than one block. I cut up one tomato to help, but even that was only half a block. So, again, I was short on my carbs- only one block instead of 3, but i have felt fine going on 2 1/2 hours later.
Kids' lunch today: 1/2 of a turkey/chedder sandwich on Ezekial bread with mayo, apple, banana, and trail nut mix with raisins, nuts, and m &m's that I buy at Sam's in individual packets. Juice for drink.
After school snack: mozzerella cheese stick, dried apricots. They can eat these in the car on the way to Crossfit or wherever we are going if not straight home. Some nuts would have made it perfectly zone!
Dinner tonight will be taco salad: sauted ground beef (90/10), tomatoes, cheese, on a mix of spinach and lettuce. A little ranch mixed in for fats We can all create our own version of this using more or less of the same stuff.
Overall so far, energy level is great and headaches have been none today (day 2). I still feel a little inflamed from Friday at Pancake Pantry, but it is much better.
I skipped my carbs out of experimentation. I really wasn't hungry for them. After the WOD, I ate an apple and 1/2 an orange. Wasn't too hungry, just didn't want to feel tired or weak. Took a nap. Didn't eat lunch until 2pm. Again, hungry, but not starving.
Breakfast for kids: Ezekial cinnamon raison bread with butter and one scrambled egg. They did not want to eat the eggs, so they drank about 1/2 cup of milk.
Lunch: 3 scrambled eggs (leftover from breakfast that I saved), sauteed spinach and tomatoes with dried scallions and salt and 2/3 tsp. oil, and a cup of coffee with 1 tablespoon 1/2 and 1/2.I filled the skillet up with spinach, but when it cooked it was less than one block. I cut up one tomato to help, but even that was only half a block. So, again, I was short on my carbs- only one block instead of 3, but i have felt fine going on 2 1/2 hours later.
Kids' lunch today: 1/2 of a turkey/chedder sandwich on Ezekial bread with mayo, apple, banana, and trail nut mix with raisins, nuts, and m &m's that I buy at Sam's in individual packets. Juice for drink.
After school snack: mozzerella cheese stick, dried apricots. They can eat these in the car on the way to Crossfit or wherever we are going if not straight home. Some nuts would have made it perfectly zone!
Dinner tonight will be taco salad: sauted ground beef (90/10), tomatoes, cheese, on a mix of spinach and lettuce. A little ranch mixed in for fats We can all create our own version of this using more or less of the same stuff.
Overall so far, energy level is great and headaches have been none today (day 2). I still feel a little inflamed from Friday at Pancake Pantry, but it is much better.
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