Tag Archives: health

3 Things I Learned From Food Journaling

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What is food journaling? Of course, it’s logging what you eat each day, but I learned recently that it’s so much more than that. Since starting a food journal under the direction of a nutritionist, I’ve learned so much about myself and my psychology around food. Today, I want to share with you why food journaling is so helpful. You might have wondered if you should do it and what makes it a useful tool on the path to a healthy lifestyle.  Here’s what I’ve learned.

Checking in with my Nutritionist, Dr. Kyle, at Alpine Fit

It’s not about the food as much as it is your feelings about food. Not only do I track what I eat, I track my cravings, too. Tracking when I crave sweet things, salty things, crunchy things–basically any craving–gave me insights into what was really triggering the craving. Was it PMS? Sometimes. Was it more about external factors that influence poor food choices? Absolutely! For example the other day, it was as cold as the South Pole in my office because it’s August and office air conditioning.  You know of what I speak. Around the time I noticed the chill, I wanted a cup of tea. Then I asked myself what is it my body needs right now? It actually wasn’t the tea itself, I just wanted to be warm. Previously, I would have just made a cup of tea with 2 tsp of sugar and not given it a thought. Being aware and asking myself to take a deeper look at the craving helped me identify the ingrained food response that doesn’t serve my health goals. Instead of a cup of tea, I put on a sweater. Craving gone!

One pot meals are my secret lover.

Journaling helped me identify destructive food behaviors so I could change them. My Nutritionist is urging me to be more mindful when I eat, to take time to savor and enjoy, to be grateful for and to take pleasure in eating. While food journaling one day, I had a major epiphany about why it’s so hard for me to be mindful when I eat. It goes back to a traumatic experience with my abusive dad when I was about four years old. He thought I was eating too slow, and forced me to get my next bite of food ready on my fork before I’d swallowed what I was chewing. There was yelling and screaming involved, and it was so strongly ingrained in me to shovel food in my mouth as fast as possible that the idea of “mindful eating” was completely foreign to me. Having this realization has allowed me to be aware of the behavior and understand where it originated. That space for recognition helps me allow myself the time to correct myself and slow down  without feeling guilty.

Journaling Helped me recognize when I actually need chocolate versus when I really just need time for selfcare. I’m an introvert, which is becoming a more accepted thing these days. (BIG YAY!!) I’ve always known I needed time alone to refill my cup so I can pour out for others. If I don’t get that time, I get grumpy. Irritable. Easily annoyed. Basically…plain bitchy. But since I’ve been living in a 10 x 12 foot shack with my husband since January, alone time is nearly non-existent. So last week when I was really craving a slice of cheesecake or a brownie, I had another epiphany! I asked myself the golden question; what is it my body actually needs right now? The ah-ha moment was the realization that when I don’t get my alone time for selfcare, I substitute with sweets and carbs. The sugar gives me the endorphin rush to feel good and relax a little, something I would normally get from a nice bath. Instead of eating something I shouldn’t, my nutritionist redirected me to take a five-minute meditation break, do some breathing exercises, or go for a quick walk. I recognize now when I feel that craving coming on that what I really need is 5-10 minutes of selfcare to give my mind what it needs, not what my body *thinks* will help.

I’ve only been food journaling for a month, but I’m excited to keep it going and see what else I learn about myself. I’ts been a big eye-opener!

 

Have you ever journaled your food? What take-aways did you glean from the experience?

Back to the Grind

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Okay. If you read my post about my Princess training fail and now you’re reading this one you might be thinking that I’m really bad at fitness. And commitment. And also staying on track with things.

Well, you’d be totally right about all of that! Life gets busy and I struggle to stay on track. Every. Single. Day. (As I write this I’m eating my last two Tagalongs.)

Health and fitness have been a huge focus in my life for a few years now. It started with healthy eating: changing habits, making better choices, more fruits and veggies. There are those things we should be doing but often forget to do.

I started running when I turned 30. I’d never been very athletic. I played sports when I was a kid but wasn’t very good at it. In high school I joined the cross country team for a season because a friend wanted me to. I hated running, so I’m not really sure why I thought I’d pick it up fifteen years later.

Running led to other fitness endeavors and I found myself in the best shape I’d been in for a long time.

Until lately, that is.

I’ve been on the struggle bus health and fitness wise since about September. Hurricane Irma caused a lot of problems down here in Southwest Florida, and not all of them were from the weather. I’m a nervous/anxious eater. I eat when I’m bored. Y’all. I just love food, okay? Being off of work and worried about friends and family was not good for me. After the storm things just went downhill from there. The holidays came, stress at work comes and goes, and I am just…tired.

Lately I’ve been looking for some motivation. I started a Facebook group with a few friends to keep us accountable for working out and being healthy because I thought it would help me if I were helping others. It worked for a while, but I’ve been slacking on it.

It’s hard to find the motivation to “get up and go” sometimes. Sometimes the couch is just much more fun than going to the gym, or out for a run or walk. Often times it’s easier to make and unhealthy meal choice than to take the time to cook something good and good for you. I’ve even started a Pinterest board to keep track of some at home workouts I can do. I’m really good at Pinning. Not so good at the working out just yet.

Talking to friends, it feels like we’re all in the same boat. We don’t like how we look in photos, how are clothes fit, and why are we so tired? Because we aren’t taking care of our bodies the way we’re supposed to be! Since becoming a Skirt Sports Ambassador I’ve met (online) so many amazing women. I see their posts every single day and I’m always amazing at what people can do. They motivate me each and every day with their pictures, videos, and words. That’s what I need and want. That’s what I hope to do for others one day.

Excuses are easy to come by, too. I’ve just written a ton of them! I’m definitely ready to get back to it, though. A lot of the times I am awed at the things my body can do, but I’m also always looking at ways to better myself- inside and out. As I write this it’s only Tuesday, but I’m feeling pretty good about this week. It’s already a busy one but I’m on track with eating healthy and working out. I mean, a little bit. Rome wasn’t built in a day, okay?

I just really like naps. 

If you have any tips on how to get motivated drop them below or hit me up on Twitter @thisgirlash_!

When to Tell Your Doctor They’re Stupid

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Because sometimes doctors DON’T know it all. I learned how to advocate and be more proactive recently when I wasn’t getting the care I needed. Maybe TMI, but hey, #normalizeperiods right? Take a lesson from me, and also look at the pretty river! The ice is melting and spring is coming!!! #rednosedontcare #nomakeupsowhat

2018 Race Plans

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Lately, I’ve been thinking about my goals for 2018. I started laying them out in November, of course, because I love planning.

Give me a planner and I’ll conquer the world.

     My primary goal is one I’ve had for a long time. It’s a total cliché too. You know, it’s that one about finishing your novel. Yeah. That. I’ve wanted to be a writer all my life and I recently had a small success in that a short story of mine placed in a contest and was published. But my main goal is to finish the novel that I’ve been working on for many, many, many, years. So many years I can’t even tell you how many because it’s an embarrassment. So that is my primary goal in 2018, get my novel finished!

I did run the Yellowstone Half last year but it’s the Caldera medal that’s calling my name.  Plus, I fell in love with the Tetons when we drove through the park last summer. These races are back-to-back weekends in June, and my sister and I are taking a road trip there together. We’ll be camping and hiking the two national parks all week together and I’m super excited about it! I could really use a vacation.  Next week marks the start of half training for these races and I’ll keep mixing strength training into my routine as well.

Some of my favorite photos from the Vacations Races I’ve run over the years.

     I’m also doing the Rocky Mountain Elk Double again in August and it will be my fourth year participating. I’m super excited because Meridith is flying out to join me for my favorite race! I am so stoked because she’s bringing her whole family and I get to show them Colorado and Rocky Mountain National Park. I openly admit my bias for Colorado, and I love showing off the state that I’m so lucky to live in and proud to be from. Those are my three races for the year and while it doesn’t seem like a lot, the Triple is two half marathons and a 5k in seven days. It will be a great challenge.

     Last week, I took a class at REI about cross-country skiing, and tomorrow, I’m taking another class there about snowshoeing basics. These classes are free, so check out your local REI for their offerings. I could even ice skate if I wanted to because there’s a pond less than a mile from my house that’s frozen solid right now. The variety and choices are endless! I just have to push myself out of my comfort zone and out of the gym and go give it a try. 2018 is the time to be fearless!

If you want to follow my writing pursuits, I have a Twitter and a website and they come with my undying devotion. You can’t pass THAT up. 

No Sugar Challenge Giveaway Winners

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Our No Sugar Challenge wrapped up on Monday and so many of you participated! To say thanks, we’re announcing the winners of the giveaway.

Congrats to Jessica J., Krystal L., and Amanda G.! They’ll each get a bottle and a box of Tea Sport Keep Fit Green Tea to help keep up the great habits.

Personally speaking, the Challenge was great! For twenty-one days, I didn’t eat any chocolate, candy, or baked goods. For me, this is a big deal. Even my husband was impressed. I only had one serious moment of temptation, which I overcame like a champ.

The first eight days I didn’t have any sugar at all, and it was trying to say the least. After that, I limited myself to having one teaspoon of sugar in one cup of tea a day. I did this so I could remain married and not be kicked out of my parents’ house because I was getting…testy. Overall, this is a decrease in sugar intake of about 90%. I call that success!

The hardest things for me was feeling constantly hungry the first few days and I got tired of only drinking water. Oddly, that wasn’t a problem during the water challenge. What  learned is that I can live without scones and chocolate it’s not as hard or terrible as I thought. I think this will be the start of a less-sugar lifestyle!

 

Did you participate in the Challenge? How did it go for you? Are you doing other things that serve your health this new year? 

No Sugar Challenge Check-In

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I can’t believe it’s day 11, basically the halfway point, of our 21 day no sugar challenge! Let’s check in.

The first week was…rough. My cravings for baked goods was strong and persistent, but somehow I managed to not cry. I don’t know how, but I did it!

I was also STARVING the first week. SO. HUNGRY. Out of hunger, I did break down on Monday and get a bacon cheeseburger because the idea of another salad in winter chilled me to the bone.

I’m still living at my parent’s, waiting for my house to be built (another *challenge* I frequently cry over), and I forgot to tell my mom that I’m doing the sugar challenge. She went grocery shopping, as she does, (wonderful soul), and brought home allllll my favorite things. Like Plain Goldfish (yes, I’m 6), and Nutella, and Ice cream. She also brought home salad and fruit and all kinds of things I can eat, so yay, I’m not starving!!

The best thing that I’ve noticed is that my taste buds are starting to reset. I ate some strawberries the other day and they really did taste like candy. I was great. And seeing, or in this case, experiencing, a noticeable difference like that was encouraging. Eating more fruit will help me get over my cravings, so that’s the plan for the rest of the challenge.

 

Up until Tuesday of this week if you had asked me how I was doing with the no sugar challenge, I would have answered with “Fine, dandy, couldn’t be better!”

And then, I fell hard on the ice (while being a responsible human and taking out the recycling).

We’re big fans of BibRave orange!

As such, my life has been a bit of a slip sliding disaster. On Tuesday night, after I got my cast, I demanded ice cream.
Yesterday I went back to smarter decisions and skipped the cookies that were offered to me. I’m an emotional eater and this has definitely put A BIG OL’ WRENCH in the works. I have more to say but as I am typing this one-handed, I’ll just stop here.

Oh sugar.

I think I’m somewhere along Meri’s line with this. I’ve been doing well, until I found the Christmas chocolate in the pantry yesterday and the PMS whispered in my ear “you NEED this.”
It was right. I needed it.
But, beyond the small snack of chocolate here and there, stepping back from the sweets has been pretty a-okay. I’m fortunate to eat pretty healthy most of the time anyways, and aside from the sneaky chocolate in the pantry, there isn’t any junk in our house to speak of. It’s pretty easy to avoid sugar when you don’t have any crap food around.
We’ll just keep chugging along… only a couple weeks to go!
It’s not to late to join our challenge and giveaway! Click here to enter.
How are you doing with the challenge? Only 10 days left, tell us all about your struggles and triumphs! 

21 Day No Sugar Challenge

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Today, we’re kicking off our 21 No Sugar Challenge! I decided to do this for myself when I discovered my glucose levels were wonky after my annual routine blood work. Diabetes doesn’t run in my family, but my addiction to baked goods is likely to blame. I knew it was time to cut back on the processed sugar, and I knew the best way for me personally to do that was to go cold turkey. I’m not doing any sort of program, I’m just going to do my absolute best to cut sugar from my diet for the next 21 days.

Tears are being shed for all the future donuts I will not eat.

I know this is going to be super hard for me. But I also know this is crucial for my health. I’m 41, and it’s now or never to kick my sugar addiction.

Here’s my strategy:

  • Continue drinking more water to help flush my system (thanks, Hydration Challenge!)
  • Drink more hot herbal and green teas that don’t need sweetener
  • Chew sugar free gum when I get a craving
  • Eat more fruit
  • Cut white sugar and white flour food items

Here’s what I hope to gain by day 22:

  • A shift in my taste buds toward less sugar cravings
  • More stamina instead of the crash and burn from glucose energy
  • Overall feeling of increased health and wellness
  • A new perspective on diet
  • Lots of yummy new recipes!

This ain’t gonna be easy, folks. I expect there will be tears. Especially when my severe PMS cravings kick in. Some of the challenges I’m expecting are:

  • Not having my morning tea routine
  • Not eating chocolate in any form
  • Not having scones with my tea
  • Making sure I carefully read all labels

Speaking of Labels…

I know what I’m getting into, and I know my body. I quit smoking thirteen years ago, and to this day that was the hardest thing ever. After years of trying to quit with everything from medications, patches, and gum to sunflower seeds, toothpicks, and learning to knit, I learned that the only thing I really need is motivation and determination. I’ve never been so motivated to change my eating habits as I am now.

Are you motivated too? No matter what your fitness goal is for 2018, it can benefit from eating less sugar. I’d LOVE to have you join me on this journey. It’s free. I’m not selling anything, it’s all about accountability and commiseration. It’s going to be hard and challenging, but fun and oh so worth it. There will be a giveaway at the end, too, and we all love winning stuff! So come along with me on this sugarless trip, and tell me what you’re motivated to change in 2018. Together, we can do it!

To join the challenge, enter our giveaway by clicking the picture above or here and interact with us on Instagram, Twitter, and Facebook. I’m here to support you as you chase your goals, so TELL ME ALL ABOUT THEM. Let’s do this!

Hydration Challenge Wrap-Up

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Our hydration challenge wrapped up last Friday, and personally speaking, it was a challenge! While I did get much more water in than usual, I got in my goal amount of 64 ounces less than I wanted, 8 days out of 21.

I averaged about 48 ounces a day, and found that I got bored with plain water pretty quickly. This was the most difficult thing for me. I used herbal and fruit teas to mix it up, but I craved my hot Earl Grey on the cold winter days. I didn’t get to try the fruit infusions like I hoped to, but that’s still something i feel would help me mix  it up in the variety department.

Some of my favorite herbal and fruit flavors. LOVE the Yogi Tea!

The challenge did help me create some new habits and ways of thinking, which in my opinion, makes it a complete success! Those habits include:

  • Being more conscious of keeping my water bottle with me.
  • Drinking less sugary beverages and tea
  • Learning that I need more flavor variety to meet my intake goal
  • Creating a habit of not drinking black tea after mid-morning (a big step for me).

Although I didn’t meet my goal every day, I feel like his was a success because of am drinking far more water than I was before, and overall I’m more conscious of what I’m putting in my body. As they say, perfection is impossible but improvement is success. (Actually, I just made that up, but it *sounds* true).

Time to re-fill!

Next week, I’m kicking off a sugar detox challenge and giveaway. Beginning New Year’s Day, I’m taking on a HUGE goal and attempting to cut sugar from my diet. I’d love it if you joined me! With the start of a new year, we can create new habits to carry with us always.

 

Did you achieve your hydration goals in December? What did you learn in the process? Share your tips and experiences in the comments!

December Hydration Challenge Kick-Off

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Today is day one of the 21 day hydration challenge, and we are all in on this one! I’m excited to commit to this goal and make it happen. I’m not the best at consistency or discipline so accountability is a good thing. I hope we can be that for you, too, if you join us for the challenge. It’s tough to stay healthy and fit as we struggle to meet commitments and are tempted by the rich foods and treats of the holidays, but this goal is maybe more easy to achieve for some of us (me) than sticking to a diet. In prep, I hopped on the internet and did a wee bit of research to find a few tips that might help us navigate this a bit more easily, and track how awesome we are as we slay this. I said SLAY.

Intake Tips

Measure Up! This one is a tad obvious, but make sure you’re using a bottle or jar with units of measure clearly marked on it somewhere, somehow. Most plastic bottles have this, but now is a good time to make sure yours haven’t worn off over time.

Set a timer It might help to set a timer to remind you to drink water. Especially at first until you establish a few days of consistency, and even more especially if you’re the type of person who keeps you moving all day. When time is flying by and you’re being pulled in every direction, it’s helpful to have a reminder to take a water break.

Form a Small Habit First Try drinking eight ounces before you eat meals or snacks. Or swap out one cup of coffee for hot water with lemon or green tea. Find an easy way to work hydrating into your schedule and life, one that you think you can stick with permanently.

Make Time for Bathroom Breaks Expect to spend more time in the restroom and that it might be annoying. I mean, what else can I say? Just remember that every time you’re in there, you’re getting rid of toxins. I plan on tapering my intake after 4 pm so I’m not up a lot in the night, and I plan to stock up on toilet paper. Good things to keep in mind!

Green Tea I’m addicted to Earl Grey tea like many people are addicted to coffee or soda. I’m still allowing myself to have it once a day, but when I can I’m going to swap it out for green teas and hot water with lemon. Green tea is a super food. If you find yourself needing a little flavor or variety, consider herbal and green teas. You won’t have to feel like you’ve cheated.

Alternate Beverages Alternating between water and your other drinks of choice is one way to up the hydration game. Try mixing it up by switching between water to whatever else you enjoy. If you’re me, that means one glass water, one glass chocolate milk, one glass water. If you find yourself struggling, this might be a good way to fight it.

Fruit and Veg Infused Water I’m excited to try this because fruit is one of my favorite things, and this should be a great way to add some flavor and variety. I like plain water just fine, but something tells me it will get old quickly. The great thing is that there are so many flavor combinations out there, Pinterest is full of recipes. I’m dying to try this Raspberry Rose Vanilla water!

Tracking Methods I plan to track my daily intake as well as how I’m feeling so I can get a better idea of my progress as time passes. For me, being able to see on paper how the challenge has changed my health will motivate me to continue good habits. While I plan on using my bullet journal, there are lots of ways you can track your water intake.

Fitbit or other device I have a Fitbit, but I’m guessing most fancy fitness trackers have some way to record your daily water intake. There are also a multitude of apps out there for this purpose. The Fitbit makes it easy to not only track, but set intake goals. I’ve used it in the past and liked it.

Journal If you have any kind of journal or paper planner, you can track your hydration there. If you’re into bullet journaling like me, make a graph layout and be sure to include your goal in your daily tracker, too. Set reminders and intentions for intake each morning, and ground yourself in your goal before you tackle your day.

Calendar This is probably the most simple way to record of your intake for each day. Whether electronic or paper, all that matters is that final daily total.

 

Finally, be sure to choose methods for intake and tracking that work for you and your lifestyle. Maybe you’ve tried this in the past and weren’t successful. It helps to be honest with yourself about your habits and personality, and reflect on what you need to succeed. We’re all here to support each other, and together, we can do it!

 

Next week, we’ll have giveaway news to share. Until then, remember these tips as you set out on your first weekend drinking crisp cool water and taking many trips to the bathroom. And please share your comments or struggles with us below, or on Facebook or Twitter.

December Hydration Challenge

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If you need a bit of help maintaining healthy habits this holiday season, join our Hydration Challenge! I’m kicking it off on Friday with a goal of drinking at least 64 ounces of water a day. Check back Friday for the kick-off and giveaway news, as well as some tips on how to track your intake and be successful.  Maybe we can’t stay off sugar this time of year, but at least we can make sure we stay hydrated (because champagne)!