Wellness isn’t just doing good for your body
I have a confession to make. While I work hard to take care of my body, I do a horrible job of taking care of something I am actually deeply concerned about- my smile.
Today I had a dentist appointment to fix a cracked tooth I received last month. I really don’t like the dentist. I mean my dentist is really nice and awesome, but I’d rather visit my gynecologist for my yearly exam than have someone prodding around in my mouth for over an hour. Siriusly.
But I don’t take care of my teeth good enough. I brush them twice a day but God knows how long it’s been since I’ve flossed. I only use mouth wash when I’m about to kiss chris or after eating garlic or onions.
I have created such horrible dental hygiene habits and gotten away with them for so long that it’s hitting our finances hard now that I’ve had to have 5 root canals in four years. And it STILL hasn’t changed my habits. Something has to change here, folks. And you are the perfect group to help me do it!
I wasn’t going to pass on writing about tooth health bc I don’t do it well, but then I realized if I post this and write about this as something I need to work on, then I’ll have 20-30 folks reading this that will expect me to improve on this habit. And that will motivates to DO SOMETHING!
Damn accountability group!
I go back in two weeks for the crown and then I set up my cleaning for mid April. Yes our challenge will be done but my goal is for them to say they can tell a difference between my visit today and three months from now.
The perfect balance
When I’m planning my meals I try to load heavy on the protein. Why? Because most food I eat, even if clean, healthy, and nutritious, tends to be fairly carb dense. I don’t log all my meals at once, so it’s sometimes difficult to know exactly where I’m going to end up. I’d say 90% of the time my carbs and fats are way higher than I would like or was trying for.
Right now I’m trying to gain muscle and I’m doing a LOT of strength training. So my body needs way more protein than when I was trying to lose weight. Those workouts required more carbs for energy. But with muscle building, I need the protein, so a recommended percentage for diet is 40% carbs, 40% protein, and 20% fat. This is usually way harder than it sounds.
But today I did it! This is especially noteworthy because today was also Meatless Monday, so ALL my protein was non-meat based. I had eggs for breakfast, greek plain yogurt with some honey, made paleo mini pumpkin pies and added pumpkin protein to the recipe, edamame and cottage cheese for lunch, cottage cheese and pear for pre workout snack, and then devoured a portion of tofurkey for dinner with veggies. And I achieved a perfect 40/40/20!
You are welcome to pat me on the back!
Now I just hope to get my breakfast balance figured out so I get out the door with more workout energy!
All work and no play makes Pattie a dull girl.
I had a play day today! No workout (rest day) and no food restrictions (off day). And an invitation to a Puzzle Break for a good friend’s birthday! Oh what fun!
So I thought this experience was going to be just a fun night out, not necessarily brainless fun, but just a bunch of us hanging out trying to get out of a room by solving puzzles. I didn’t realize I was going to get a total mental workout! I also assumed we would get out of the room within an hour. We really did work well together. Maybe we had one or two instances of unclear communication but the twelve of us really did work well together and we got pretty far. Did I mention the brain exercises? It was like Crossfit for the mind! We were all mentally exhausted afterward. So we finished our night at a bar called the Unicorn where they served Unicorn Jizz (I am not joking) and unicorn droppings. Which were delicious!
I’m glad I took this kind of off day! I still worked on my fitness- social and cranial.
What are some of your favorite fun things to do when you need an off day?
Shopping clean and (mostly) green
One of my goals for this year is to eat clean throughout the year. I have to admit it’s easier said than done. Processed foods are everywhere and reading labels gets time consuming and annoying. To put it mildly.
But I did it. Well…..mostly. I’ll give myself the credit for doing it even though we bought Fiber One cereal. I count it because it’s 100% for Chris only and I let him buy it under immense protest.
Once I get the hang of buying clean, I’m going to start challenging myself to buy green. Start watching not just what I’m eating, but where I’m eating and look at purchasing and eating as local as possible.
Here is what I got today:
Bananas (from fracking Ecuador but $0.39 a pound? Stop it)
Swedish pancake mix
Coconut milk creamer
I’m looking forward to food opportunities this week!
Experience New Momentum
I love trying new things. It’s fine if it doesn’t work out or if I don’t like it, but I think it’s really good for me to trying new things.
Experience Momentum isn’t technically a new thing for me, but it is different from my normal routine and it’s becoming a highlight of my week. Even when these sessions are over, I may come back because they offer physical therapy.
This is a place I honestly can’t say enough good things about Experience Momentum. The trainers are encouraging and personable. They have an array of interesting and useful equipment. Fun classes. And then there’s the 1% for the planet. And this sustainability corner with environmental tips for being healthy. It’s like they probed my brain and picked out all the fitness and environmental aspects and combined them to create their facility.
So I’ve just been reinforced for trying new things. I have four training sessions and five group classes (7 if you count the 2 free classes I’ll get for trying out- they let you try each of their classes for free). And after that I’ll have to figure out how to get my EM fix.
Get off your phone!!!!!
Yes, I would seem like a day behind. But I’m not. I’ll post day 16 later tonight.
Yesterday and today I turned off my Facebook and focused on me. This was probably one of the most liberating things I could do and I think it helped me achieve more than I normally do. I would see the number of notifications creeping up and up and many times I was tempted just to see what might be important, but let’s be honest. It’s Facebook! It ain’t important!
My journey to physical fitness has paid off and I’m seeing positive results from all the hard work I put into it. Now, especially now with the things going on in my life that I can’t control and are causing me anguish, I want to start focusing on my mental fitness and well being. Turning off my stupid phone is one incredibly small but effective step to working towards that.
Another goal this hits is part of Karen Petersen‘s Army of 100. My goals in life. One is to stop caring so flipping much what people think about me. I don’t mean to go around doing whatever the hell I want, just stop worrying what people might say behind my back, or if they think my socks are stupid, or if they think my acne is horrible. And this was actually a huge step towards accomplishing that aspect!
I felt so much better taking yesterday off facebook that I stayed off of it all day today too. I checked my email and played a few games but even with the notifications creeping into the twenties, I stayed away. And even now, I checked to see if anyone sent me anything personally that might warrant a response and left the rest. This is really good! I’m going to try to do this more and more. I think I’ll be pleased with my attitude and outlook.
More to come later!
Hope everyone is ready for the weekend!
A bad case of the Fuck-its
I have had to start this post over three times because I’m trying to be positive but I’m having a helluva shitty time right now and I’m suffering from several setbacks- at work, with my fitness and goals, and even some personal things.
And all those positive sayings have passed through the first two drafts but today they just sound super fake. “A setback is just a set-up for a comeback” or “Fall 7 times, stand up 8”. Say that to me right now and I’ll smack those sayings right out of you.
Actually, I could really use some outside encouragement. My motivation to keep going is still there, I’m just experiencing setbacks.
I won’t go into the work issues. Maybe I’ll talk about some of it when certain challenges are resolved or when I figure some things out. But I can talk about my fitness setbacks.
While I realize I’m in a much better spot than this time last year, I feel I’m not where I should be (Siriusly not in the mood to hear “you are where you are supposed to be”). But more than that, I’ve regressed a bit and my confidence is flailing. Last month I did a 25 inch box jump. This week, I have fallen twice while trying to jump onto a 15-18 inch box. Tonight I actually hurt my shin. Luckily I wear long socks and use bumper plates otherwise my leg would have been fracked! Some of these PRs and milestones are 95% getting over mental blocks and when I’ve failed twice in one week at something that should be fine for me, my confidence plummets.
I did find something that felt like providence. “Beat Stress with Strength”. Why do I get the feeling this book will get read way before my Book Club selection “Omnivore’s Dilemma”?
I know this feeling and this funk will pass. But can I just wallow and fuck it all for a couple of days?
It has been proven that logging your food and tracking your fitness progress provides more positive results. And I can’t argue with that. When I was doing Biggest Loser, I was using an app called LoseIt to track all my meals. I was consistently anal retentive about logging each and every item, also. And I always stayed below my calorie allowance. So I lost weight. It was right in front of me. Nowadays I use MyFitnessPal, and I’m not as adamant as I was during Biggest Loser because I’m not trying to lose weight anymore, but it’s still a great habit to keep track of your food intake. MyFitnessPal is great because it’ll show you a perfect little pie chart of your macronutrients (fat, carbs, and protein) which is what I am trying to pay more attention to. You can also log your water and exercise, which is mildly helpful but not the greatest method for me remembering to drink enough.
MyFitnessPal and LoseIt are probably two of the most popular fitness/healthy eating apps out there. But I’d like to share two other apps I’ve been using lately that I really enjoy too. Pact app is neat because you can actually earn money for doing healthy things. You tell the app how many times you’ll go to the gym, log food, and eat a serving of fruit and veggies and if you meet your goal, you earn money. It goes into your PayPal account so you can use it for almost anything. It’s not paying you $20 a week or anything, but in the past couple of months I’ve earned over $23 just for doing healthy things. It’s not perfect though and i do have issue with their punishment approach to your not meeting your weekly goal. You can dispute it, but if you miss your pact, you are charged $5 for each missed item! That’s ridiculous but I realize if they are paying out money, they have to make up for it somehow. But losing $5 is enough of a motivator for me to do my best to remember to check in at the gym, take photos of my veggies/fruit, and log my food daily (It connects to MyFitnessPal so you don’t have to log your food twice). Again, not perfect but somewhat motivating if you are good at remembering to use your phone.
My recent favorite app is Hubbub. Mainly because Hubbub runs on the same philosophy as this group. Do small things every day that will add up to a healthier and better you. And I think it helps create good habits, in a positive and community supportive atmosphere. You sign up for different challenges in five categories: Move (exercise), Nourish (eating habits), Rewind (small habits like flossing and journaling), Mingle (being social), and Balance (relaxing habits like yoga and what not). I’m currently involved in. 12 challenges. They range from supplement/vitamins to journaling to working out at least 20 minutes a day to doing jumping jacks everyday to logging your food. See? Little things that add up! Just like this group! (Facebook 100 ways of fitness) No wonder I love it so much right now!
Right now is one of those times I wish I was tech savvy so I could see if it was possible to attach links to the apps so you could see how they work, but all these apps are free so I encourage you to check them out at your leisure!
These three apps are by far not the only ones I use or have used. They are just my most prominently and currently used at the moment.
So, what are some of your favorite fitness apps that have helped you on your journey?
I’m doing a little experiment. How can I incorporate “Meatless Monday” into my routine to be healthy, sustainable, and conserving.
The main idea behind Meatless Mondays is to eat less red meat, which is one of America’s leading contributions to climate change. The only meat that we Americans consume that doesn’t contribute to the mass amount of greenhouse gases being released are native animals- venison, elk, bison. Salmon and seafood are great but that’s a whole other can of worms to open with me about sustainable seafood and how we are depleting the oceans. So I’m not great with statistics, but they say if you give up meat one day a week, you’ll be healthier and take a great stride in combatting climate change. Like eliminating processed foods, this is definitely a win-win for me.
While this topic isn’t as dear to my heart as palm oil, it is important enough for me to learn more about. I do tend to focus on environmental factors, but replacing your carnivorous ways once a week also has tons of health benefits for us too. By going to Meatless Mondays, you could lower your risk of heart disease, cancer, and diabetes. Pretty nifty!
So I’ve been experimenting. Today was fairly successful. But I was way low on my protein intake. So I need to prepare better for next week and make sure I have cottage cheese, tofu, edamame, beans, and my greek yogurt readily available. I also want to work on not just “not eating meat” but look at where my vegetables and meatless food is coming from. Try to get as local as I can, because veggies can have as harsh of a carbon footprint as beef if you aren’t careful.
But for today I had my favorite greek plain yogurt with a tiny teaspoon of honey and a banana for breakfast. Yummy opal apple and tea for snack. Morningstar farms pizza for lunch, shakeology for afternoon, and I made butternut squash soup for dinner. Tasty, yes. Protein packed? Not so much! But this is a process, and I’m learning just as much as the next guy!
If you are interested in learning more about the Meatless Monday movement, or want to try it out yourself, here is the link to their website.
I hope everyone has a fun and productively healthy week!!! http://www.meatlessmonday.com/