In case anyone else out there is lactose intolerant and/or thinking of removing dairy from their diet, I found this helpful resource online:
"10 Ways to Get Enough Calcium if You're Lactose Intolerant."
It's worth mentioning, too, that I've thought about becoming fully vegetarian for many, many years. I count myself as a person who has a deep respect and love for all animals, but I've never totally abstained from eating meat for one reason or another. It's always easy to find excuses not to do something challenging, but I'm feeling more strongly about devoting myself to a vegetarian lifestyle. I do happen to enjoy vegetables much more than meat and I rarely cook meat, because I don't like handling it when it's raw. (I won't lie though, I love me some seafood!) Like anything new or different in terms of diet and exercise that I'm introducing to my life right now, I'll take it slow and easy. The 80 percent rule will always be applicable as well.
In the name of making educated decisions, I'm posting this link cause it's informative and useful, as well:
"How to Eat Protein Without Eating Meat."
PS -- Just got back from a walk! :)
Sunday, April 18, 2010
April 18th, part 2
It cannot be denied or ignored any longer: I am lactose intolerant and need to eliminate dairy from my diet. With the exception of Greek-style yogurt. I've removed dairy from my diet before for the same reason, but it only took one wine and cheese party for me to swan dive back into a daily in-take rich in dairy. I love cheese. Truly. However, I also love not having digestive issues and gas on a regular basis. So, you know . . . it's bye-bye delicious, cheesy goodness for a while. Again, I think that the 80% rule can apply in this instance, but the key is that I'm sick of feeling uncomfortable. I think that getting back into being totally committed to caring for my Self on all levels has made it impossible to ignore the things going on in my body. I'm grateful that I'm paying attention and willing to do something about the things I notice. I will need to find something to do with all the dairy products I have in my refrigerator right now, since letting them spoil is not an option.
MIND -- I've been drinking different teas all day that encourage/induce a relaxed state of mind. And I've been burning Nag Champa pretty much since I woke up. I've been blogging, of course, and I'll make some time this evening before bed for meditation.
BODY -- (Nutrition/Intake) I've begun to increase the number of times I eat per day but decrease the amount of food I eat at those times. It's so doable! For breakfast this morning I had, admittedly, a slightly larger than recommended serving of cereal with a sprinkling of granola, fresh blueberries and a splash of 1% milk. A few hours later, I had about a cup to a cup and a half of spinach pasta with the grilled mushrooms stuffed with garlic-herb pub cheese. A few hours after that, I had a handful of roasted almonds. About an hour and a half ago, I had a small spinach salad with a Wasa cracker turkey sammich. Around seven or eight pm this evening, if I am hungry, I will have some of the yoga soup -- minus the noodles -- that I'll prepare later.
I feel good about these food choices and even better about the portions! This approach to eating, which advocates having four-five small meals per day, remains true to my commitment to eat one portion per day and it will help my metabolism speed up. A faster metabolism = a body that burns fat, as opposed to stores it. I feel really positive and excited that it will help me achieve my health goal!
Also, I hereby commit to ceasing eating anything after nine pm. To help myself keep this promise, I'll make sure to brush my teeth at that hour and I'll drink water and/or tea, if feeling especially gurgly.
(Exercise/Output) I have yet to exercise today, but think it's a good day to go for a walk. Also, I'd like to dedicate more time to walking; in fact, I would like to be walking two to three times per week. I'll be sure to report how things go during the up-coming week. I'd also like to do a workout DVD . . . either three to four ten-minute toning exercises that target different muscle groups or two twenty minute cross-training videos. Both are excellent choices.
I can't express how much better I'm feeling now that movement is a regular part of my daily routine again.
SPIRIT -- I think that the time I dedicate to exercise and meditation will be all the spiritual house-keeping that I want or need to take care of today.
Happy Sunday! Blessings and joy for the up-coming week.
MIND -- I've been drinking different teas all day that encourage/induce a relaxed state of mind. And I've been burning Nag Champa pretty much since I woke up. I've been blogging, of course, and I'll make some time this evening before bed for meditation.
BODY -- (Nutrition/Intake) I've begun to increase the number of times I eat per day but decrease the amount of food I eat at those times. It's so doable! For breakfast this morning I had, admittedly, a slightly larger than recommended serving of cereal with a sprinkling of granola, fresh blueberries and a splash of 1% milk. A few hours later, I had about a cup to a cup and a half of spinach pasta with the grilled mushrooms stuffed with garlic-herb pub cheese. A few hours after that, I had a handful of roasted almonds. About an hour and a half ago, I had a small spinach salad with a Wasa cracker turkey sammich. Around seven or eight pm this evening, if I am hungry, I will have some of the yoga soup -- minus the noodles -- that I'll prepare later.
I feel good about these food choices and even better about the portions! This approach to eating, which advocates having four-five small meals per day, remains true to my commitment to eat one portion per day and it will help my metabolism speed up. A faster metabolism = a body that burns fat, as opposed to stores it. I feel really positive and excited that it will help me achieve my health goal!
Also, I hereby commit to ceasing eating anything after nine pm. To help myself keep this promise, I'll make sure to brush my teeth at that hour and I'll drink water and/or tea, if feeling especially gurgly.
(Exercise/Output) I have yet to exercise today, but think it's a good day to go for a walk. Also, I'd like to dedicate more time to walking; in fact, I would like to be walking two to three times per week. I'll be sure to report how things go during the up-coming week. I'd also like to do a workout DVD . . . either three to four ten-minute toning exercises that target different muscle groups or two twenty minute cross-training videos. Both are excellent choices.
I can't express how much better I'm feeling now that movement is a regular part of my daily routine again.
SPIRIT -- I think that the time I dedicate to exercise and meditation will be all the spiritual house-keeping that I want or need to take care of today.
Happy Sunday! Blessings and joy for the up-coming week.
Sunday, April 18th
I'm not trying to front and say that every day is lollipops and puppy-dogs, but the days do seem to be getting brighter and better. I'm getting happier, finally! I've found recently, also, that I'm attracting the energy and positivity that I need to stay focused, inspired and enthusiastic. For instance, I've recently made a friend at work who, over the past ten weeks, has dropped 26 pounds! We hung out last night and I asked for pointers and her main pieces of advice were as follows:
eat four to five small meals a day to keep the metabolism strong and quick
and, do not eat anything at least two hours before going to sleep.
Now, I've been hearing these strategies for years. I've also done the latter before. But there something about the head-space I'm in, that I listened to her and really HEARD her advice and have every bit of confidence that I can do both of those things. Also, there's a small column in this month's O magazine entitled "10 Biggest Health Mistakes," by Ms. Winfrey's personal trainer Bob Greene. The bit that stood out the most to me was his 80% rule. I'll quote it for you:
"People tend to have an all-or-nothing attitude when it comes living healthily. But if you [make healthy lifestyle choices] even 80 percent of the time, you're still going to be successful."
Which I love, because it totally speaks to me and it's completely logical. I definitely can have an all-or-nothing attitude, which only leads me to being hyper-critical and over-the-top harsh with myself when I inevitably do not live up to those expectations.
Will share more later . . .
eat four to five small meals a day to keep the metabolism strong and quick
and, do not eat anything at least two hours before going to sleep.
Now, I've been hearing these strategies for years. I've also done the latter before. But there something about the head-space I'm in, that I listened to her and really HEARD her advice and have every bit of confidence that I can do both of those things. Also, there's a small column in this month's O magazine entitled "10 Biggest Health Mistakes," by Ms. Winfrey's personal trainer Bob Greene. The bit that stood out the most to me was his 80% rule. I'll quote it for you:
"People tend to have an all-or-nothing attitude when it comes living healthily. But if you [make healthy lifestyle choices] even 80 percent of the time, you're still going to be successful."
Which I love, because it totally speaks to me and it's completely logical. I definitely can have an all-or-nothing attitude, which only leads me to being hyper-critical and over-the-top harsh with myself when I inevitably do not live up to those expectations.
Will share more later . . .
Friday, April 16, 2010
anahata chakra meditation
http://www.youtube.com/watch?v=hzCc4BaeLi8
I stayed true to my promise of committing five minutes of my day to meditation. However, it was this morning and not yesterday ;)
Also, I like to do guided meditations since I am a newby at emptying my mind. I found that I came to a place of peace and solitude while "watching" this video when I softened my gaze and looked past the screen. Which sounds confusing, so I would liken it to how you find the hidden 3D image in a Magic Eye.
I stayed true to my promise of committing five minutes of my day to meditation. However, it was this morning and not yesterday ;)
Also, I like to do guided meditations since I am a newby at emptying my mind. I found that I came to a place of peace and solitude while "watching" this video when I softened my gaze and looked past the screen. Which sounds confusing, so I would liken it to how you find the hidden 3D image in a Magic Eye.
great article
This article is phenom. I started reading it, but then the mail -- complete with my recent blood work results -- arrived and has since distracted me. I will most def finish it, tho.
Thursday, April 15, 2010
Thursday, April 15, 2010
It occurred to me after having posted Tuesday's entry that I made no mention of my current health statistics. However, I am a firm believer in lauding progress over numbers, so I won't give my weight or other body measurements. Also, I am the type of person who can become extremely discouraged by and fixated on those numbers, when they are, in my opinion, not the issue but the symptoms of a more deep-seated illness. In my case, it is my compulsive eating that is the cause of my being overweight. I am prone to compulsive eating because it is my way of filling a void. Intellectually, I know without a doubt that killing myself slowly with food is not loving myself. But in a fit a anxiety or loneliness, my intellect is not always a match against my almost instinctual inclination to eat. And while I don't believe the choice is mine when it comes to having the impulse to eat emotionally, I do not want to give the impression that I believe myself to be powerless over this addiction. Rather, I believe that in every instance of compulsive-eating, there is a moment of choice, and a lot of times, I choose to give in. I choose to submit to that desire and, when I make that decision, then I am powerless. However, there are times when I choose to say "no" to my compulsions, and then I am powerful!
At any rate, my weight -- at this point in my program -- will not be my ruler of progress. I will tell you, though, that I currently wear pants that are between a size 16 and 18 and shirts that are large to x-large. And while dressing to run errands this morning, I noticed subtle changes in the way my clothes are fitting me! :) In my experience, when at the beginning of a weight loss program, it seems like forever before results become evident. Thankfully, I am now at the point that the ball is moving slowly but steadily in the right direction. *Sigh of relief*
MIND -- The main things I have done to tend to my mental health, have been to say "no" to different people in different spheres of my life. Saying no is very difficult for me, as I have a history of being a people-pleaser. I feel like this is a maternal instinct, of sorts, and not all-together negative. But it's not all-together positive either. There are times that I allow people to walk all over me or push me around. Also, there are times that I cower from the task of telling someone I care about that they have hurt me or made me angry. Saying no also tends to cause me much anxiety initially, so that's why it's been a great practice for me to just do it. Speaking my truth to a good friend of mine last night alleviated a lot of the anxiety I was feeling and encouraged me to call an employer this morning to let her know that I'll not be able to accept the job.
I think the main reasons I get worked up about saying no is: the fear of making others angry, hurting other peoples' feelings or disappointing people who are depending on me. It's good, though, that I am at least aware of this weakness and work on it one day at a time.
To further tend to my mental health I'm tip-typing away at this bloggy post and I've got a stick of trusted Nag Champa burnin away. I'll also commit to five more minutes of mediation today.
BODY -- (Nutrition/Input) I haven't eaten anything yet this morning because, when I woke I wasn't feeling hungry and I listened to my appetite. Part of this journey to optimum health is to make friends with my appetite. Which sounds a little like psycho-babble I know, but trust me, if I don't practice following the orders of my appetite, I'll ignore it completely. When I am feeling hungry, though, I'll probably have a cup of cereal with strawberries and a splash of skim milk. For lunch, I'll have ONE Wasa cracker turkey sammich and I'll make a warm mushroom salad, the recipe for which I found in one of my vegetarian cookbooks. It sounds phenomenal! I'll also get some cooking out of the way to prepare for the rest of this week's meals, as well as to have leftovers ready for next week. Tonight, I'll definitely have my udon noodles with ginger and peanut butter sauce. It sounds maybe a little weird, but it's slap-ya-granny good.
I also want to take this time to own up to too much grazing yesterday. I had a lot on my mind and I snacked a little too much, I believe, in order to not think about the things swirling around in my inexhaustible brain.
(Exercise/Output) Yesterday, I didn't get any formal exercise, probably because I was a little drained. Also, I didn't get that walk in that I committed to on Tuesday, but will make it up to myself (and you) before the end of the week. For today's exercise, I would like to do my Suzanne Deason Pilates DVD and something else on the side, though I'm not sure yet what it will be. The movement that I've been injecting more and more into my life is making me feel happy and alive again! It cleans so much noise and junk out of my tired, tired head and it reminds of how exquisitely powerful my body is and can be.
Also, I want to hereby dedicate my exercising to, not only my own health and well-being, but also all those who carry the burden of excess weight.
SPIRIT -- I'm getting hungry, so I'll make this quick. I'm committing to five minutes of meditation today in the name of renewing my mind and spirit. Specifically, I want to do a heart chakra (anahata) meditation, as I read online the other day that focusing on this chakra is believed to bring the mind, body and spirit into alignment. Which is pretty tight, cause that's me whole deal . . . health of mind, body and spirit.
And, what I really, really, really want today is to be loving and compassionate, as well as a hard worker who lets her tasks stand as a representation of herself.
Namaste, errbody!
At any rate, my weight -- at this point in my program -- will not be my ruler of progress. I will tell you, though, that I currently wear pants that are between a size 16 and 18 and shirts that are large to x-large. And while dressing to run errands this morning, I noticed subtle changes in the way my clothes are fitting me! :) In my experience, when at the beginning of a weight loss program, it seems like forever before results become evident. Thankfully, I am now at the point that the ball is moving slowly but steadily in the right direction. *Sigh of relief*
MIND -- The main things I have done to tend to my mental health, have been to say "no" to different people in different spheres of my life. Saying no is very difficult for me, as I have a history of being a people-pleaser. I feel like this is a maternal instinct, of sorts, and not all-together negative. But it's not all-together positive either. There are times that I allow people to walk all over me or push me around. Also, there are times that I cower from the task of telling someone I care about that they have hurt me or made me angry. Saying no also tends to cause me much anxiety initially, so that's why it's been a great practice for me to just do it. Speaking my truth to a good friend of mine last night alleviated a lot of the anxiety I was feeling and encouraged me to call an employer this morning to let her know that I'll not be able to accept the job.
I think the main reasons I get worked up about saying no is: the fear of making others angry, hurting other peoples' feelings or disappointing people who are depending on me. It's good, though, that I am at least aware of this weakness and work on it one day at a time.
To further tend to my mental health I'm tip-typing away at this bloggy post and I've got a stick of trusted Nag Champa burnin away. I'll also commit to five more minutes of mediation today.
BODY -- (Nutrition/Input) I haven't eaten anything yet this morning because, when I woke I wasn't feeling hungry and I listened to my appetite. Part of this journey to optimum health is to make friends with my appetite. Which sounds a little like psycho-babble I know, but trust me, if I don't practice following the orders of my appetite, I'll ignore it completely. When I am feeling hungry, though, I'll probably have a cup of cereal with strawberries and a splash of skim milk. For lunch, I'll have ONE Wasa cracker turkey sammich and I'll make a warm mushroom salad, the recipe for which I found in one of my vegetarian cookbooks. It sounds phenomenal! I'll also get some cooking out of the way to prepare for the rest of this week's meals, as well as to have leftovers ready for next week. Tonight, I'll definitely have my udon noodles with ginger and peanut butter sauce. It sounds maybe a little weird, but it's slap-ya-granny good.
I also want to take this time to own up to too much grazing yesterday. I had a lot on my mind and I snacked a little too much, I believe, in order to not think about the things swirling around in my inexhaustible brain.
(Exercise/Output) Yesterday, I didn't get any formal exercise, probably because I was a little drained. Also, I didn't get that walk in that I committed to on Tuesday, but will make it up to myself (and you) before the end of the week. For today's exercise, I would like to do my Suzanne Deason Pilates DVD and something else on the side, though I'm not sure yet what it will be. The movement that I've been injecting more and more into my life is making me feel happy and alive again! It cleans so much noise and junk out of my tired, tired head and it reminds of how exquisitely powerful my body is and can be.
Also, I want to hereby dedicate my exercising to, not only my own health and well-being, but also all those who carry the burden of excess weight.
SPIRIT -- I'm getting hungry, so I'll make this quick. I'm committing to five minutes of meditation today in the name of renewing my mind and spirit. Specifically, I want to do a heart chakra (anahata) meditation, as I read online the other day that focusing on this chakra is believed to bring the mind, body and spirit into alignment. Which is pretty tight, cause that's me whole deal . . . health of mind, body and spirit.
And, what I really, really, really want today is to be loving and compassionate, as well as a hard worker who lets her tasks stand as a representation of herself.
Namaste, errbody!
Tuesday, April 13, 2010
Tuesday, April 13th
MIND - So far today, I've yet to really dedicate time to caring for my mental health and happiness. Although, blogging is one of the most powerful stress-relieving outlets I have in my "toolbox". So, I suppose that I can count this post as a concerted effort in the name of tending to my emotional well-being. I am going to get rid of some books, CDs and DVDs, which is good for staying organized and de-cluttered and, therefore, encourages mental clarity. I just lit some Nag Champa as well, which almost immediately lifts my mood. Finally, I am taking this time and space to commit to at least five minutes of meditation.
About meditation: it is something that I've toyed with for the past four-five years but I've never fully dedicated myself to a regular practice. I think that I have fear associated with the practice, for some reason. Also, I have fed the belief that I lack the discipline necessary to meditate on a daily basis. However, both things are simply not true and are only thoughts. I do not have to BE the thoughts I think, if I choose not to. That's just it, though: the choice is mine.
I want this blog to be a practice and an exercise in many things and I suppose daily meditation might as well be one of them. It's just five minutes, right? Even I have five minutes to spare to start myself moving in the right direction. I can build up stamina when I'm ready.
BODY - (Exercise/Output) I think something I just started doing unknowingly planted the seed which grew into the idea to blog about my journey to optimum health. Recently, I began marking on my (adorable puppy and kitty) calendar when I exercise and when I remain true to my commitment to eat just one serving. Yesterday I did about half of my Suzanne Deason Pilates DVD (Gaiam) of course to get good exercise, but also to balance the shitstorm of anxiety that was swirling in my chest about the medical testing I was to submit to. I received a Fulbright grant, you see, and before the Fulbright Commission can, in good conscience, send me to Germany to be an English teaching assistant, they first have to be certain that I will not be a medical liability. I know it's a good thing, but I have a primordial fear of going to the Doctor's office that stems primarily from being obese in my childhood and adolescence. I'm sure I'll delve more deeply into the subject of childhood obesity later, but I'll just say for now that I think it is a great tragedy that reaches far, far beyond childhood and I feel personally called to help bring an end to this epidemic in America; however, I can't yet say how I'll do that. I figure that starting this blog might be a way to head in that direction.I have yet to get exercise for today; but, I am committing to my Winsor Pilates DVD before I leave for work and a walk after dinner. Not only does this help me let go of a lot of the poisonous memories and thoughts I've been holding on to, but it also aids digestion. :)
(Nutrition/Input) For breakfast I had two cups of coffee with 1% milk and hazelnut creamer, one cup of cereal with fresh strawberries and a splash of milk (I don't like a lot of milk in cereal!). For lunch, I had two Wasa crackers (excellent source of whole grains, healthy carbs and fiber!) with 2 Tbsp of mayo, one fresh Roma tomato, four slices of turkey and one slice of pepper jack cheese. I also had ten mini-rice cakes, ranch flavored (only 70 calories, thank you), and about a cup of curried lentil soup with a SMALL dollop of sour cream. I think that sounds like a lot of food, but it doesn't seem over the top. (I could very easily be wrong.) Maybe tomorrow I can just eat one Wasa cracker turkey sammich. I'll try it out and see if I am just as satisfied. I'll be focusing a lot on portion control, since that's the major battle I fight when it comes to eating: I am prone to eating too much. Even though I have my moments of eating junk, I'm pretty good about choosing healthy foods. So, my main focus right now is eating reasonable portions and training my eyes to know what they look like. For dinner tonight, I'll make an herbed leek tart and have two to three small slices, along with a small-medium spinach salad.
Aside from the coffee I've had today, I'll be doing my best to drink four cups of water, or as much as I can stand. I am taking this time and space to dedicate myself to no carbonated beverages, as well as a maximum of two alcoholic beverages for (if and) when I drink on the weekends.
SPIRIT - Warning: for those readers who are offended by new agey crap, read no further!
This is the space where I co-create my reality with the Universe! I do so by asking that part of me, which is infinitely present, wise and peaceful (and inside of everyone!) what I really, really want, and I record the answers that well up. So, what do I really, really want?: to achieve optimum health; to be kind to myself; to live with purpose and meaning; to accept myself for who I am; to fall in the love with myself; to be multi-lingual; to be financially stable and healthy: NO DEBT!; and to leave a lasting impression on this world.
And, in turn, I ask the Universe to show me what it would have me be and do. I ask that I might serve a power and purpose that is much greater than me. Finally, I express much thanks and gratitude for this day and seek to do it justice.Also, I re-commit to five minutes of meditation, as I believe that there is no better practice for my spiritual well-being.
Happy, Tuesday everyone! What are your goals and aspirations for today? In what ways have you taken care of all aspects of your Self today?
Sunday, April 11, 2010
maiden sail
The idea came to me like a bolt of lightning to create a blog that would detail my journey to my number one, life-long goal of optimum health. I don't have a plan for this blog beyond that, so bear with me.
I figured that I could at least talk about the issues that I have with food and eating, as well as the steps I take to balance them both.
Also, I want to talk about the exercising I do as a means of losing weight, building muscle and lengthening and toning my body, as well as stabilizing my mood, lifting my spirits and boosting self-confidence.
I will also be talking about the results of the experiment in becoming healthier that is this blog and, essentially, my life.
Feedback, encouragement and suggestions are welcome!
I figured that I could at least talk about the issues that I have with food and eating, as well as the steps I take to balance them both.
Also, I want to talk about the exercising I do as a means of losing weight, building muscle and lengthening and toning my body, as well as stabilizing my mood, lifting my spirits and boosting self-confidence.
I will also be talking about the results of the experiment in becoming healthier that is this blog and, essentially, my life.
Feedback, encouragement and suggestions are welcome!
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