Long Time No Post!

I’ve been exceedingly busy the past few months. Since I wrote last, I’ve aimed to go to the gym and get my cardio 3-5 times per week. Except for one week when I was down with the flu, I did it! I also broke out the Total Gym, got a barbell set, some more dumbbells, a kettlebell, and a medicine ball, and have done some at-home weight workouts. I need to be more consistent with those workouts, but it is a start. The important thing about my cardio is that I have been increasing the resistance gradually. Most recently,  I have been doing the majority of the hour on level 15, and hit the last 4-5 minutes hard on 16 and 17, sprinting at the end. When I started up again in January, I started at the lowest resistance. This is huge. My heart rate recovery and CV fitness have improved dramatically. I’ve dropped sizes solidly in my clothing: I’m now in a large top, down from extra-large, and medium scrub bottoms, sometimes a size 10 or 12 jeans, depending on brand, which is down from a large scrub bottom (and those were tight!), and a snug size 14 jeans. My current bra size is 38 D, down significantly from what I’d guess was a 40/42 DD. All told, I am very pleased, even if the drastic pace of weight loss has slowed, I feel better, I look significantly thinner. I am just 3 pounds away from busting through into the Overweight BMI class, and then it is a much quicker trip down to Normal.

As you can see  here, the weight loss slowed dramatically from February through most of May. I wasn’t weighing my food at this time, though I was strictly keto for most of it, with occasional cheat periods, such as when I went to Canada for a Girlfriend Getaway.

I also focused on increasing protein with my weight workouts. It’s also important to note that this period has been incredibly stressful at work. We had a nightmare situation with a staff member who has, thankfully, FINALLY been terminated. I know that high levels  of stress can increase the cortisol level in your body, which can make it difficult to lose weight. I’ve stayed strong with the keto regimen, focused on getting in at least 3 workouts per week, and stayed off the scale for most of it. I’ve had some major issues with water retention, especially swelling in my lower legs and wrists, also with some facial puffiness. My repro organs have been nightmare as well. There’s a lot going somewhat haywire with my hormones, so I am taking things day by day.

5_26_17 weight graph

 

Here is the overall trend:

5_26_17 weight graph overview

I am down almost 60 pounds since I started this health, wellness and fitness journey. I have 40 pounds to go to reach my goal.

Killin’ It

This week I added regular cardio, an hour on the elliptical, for five days this week. Yes,on the workdays, I woke at 2:30 am and went to the gym from 3-4, but I did it, goddamn it! And I feel spectacular! And would you just look at what adding cardio has done to the weight loss?

1_29_17-weight-graph

That is a cool 5-pound loss since Monday when I added an hour of cardio. I am also proceeding with extended fast days, and toying around with pre-workout prep, such as, do I eat anything if so, what? I’ve worked out on an empty stomach, which made for an excruciating workout, I’ve had a few bites of protein bars, some with more carbs that the other. Now my serum ketones rose after each workout, but  never had as dramatic a rise as I did yesterday:

ketones-post-workout-1_28_17

Look at that number! It’s never been that high before!

Yesterday was a weekend, so I slept in a bit, which for me, means getting up at 4:30 instead of 2:30 lol I also had two cups of coffee with heavy whipping cream and didn’t go to the gym right away. I went later in the morning at 10:00-ish. I’m not certain which is the most important factor there, but I’ll try changing one variable at a time for this week’s workouts and see which yields the greatest rewards.

This week, I will be adding weights to my routine.I’ve ordered Brett Contreras’s Strong Curves workout book, and I really ought to open up the Total Gym and take advantage of that, particularly for my upper body.

I have  physical coming up in 3 weeks, and I’d  love to be back down to the weight I was at for my physical in 2015, which was 169. So, we shall see! But I feel great – energized, clothes are fitting more loosely.  I took measurements yesterday and will do that once a week as well to monitor progress on that front.

I have GOT to get rid of the belly fat around my waist. At 36 inches, I am still just above the range for women (by 1 inch)  which has the greatest risk for heart disease. Ugh. No thank you! We are headed into Heart Disease Awareness Month for February. Heart Disease is the #1 killer of women in the US, killing approximately one woman every 80 seconds,  that’s 1 in 3 deaths among women every year! I’ll be wearing red this Friday at work, and I ordered some red lapel pins for my co-workers as a small gift.

I’m ready!

Save

First Official Weigh-In Stats for 2017

I finally got back on to log my weight, now that I have a small data set for the new year.

Success!

1_9_17-weght-graph

I’ve come to realize, finally, that I just cannot add back a “normal” level of carbs like bread, potatoes and rice to my diet – to say nothing of sugary things – or at least I cannot do that while my ED/emotional/stress-eating issues are still in play. I had a very difficult time right after my birthday in September, right through the Hellidays navigating the treacherous food landscape, both at work, with the drug-rep breakfasts and lunches, and at home.

I just can’t take it anymore, though. I have gained a fuck-ton of weight back, I’ve been feeling awful, exhausted all the time, despite the full pot of coffee (and then some) I was downing every damn day, and a few weeks ago, I was having palpitations probably from the full pot of coffee every day! Granted, I’m overdue for a physical. I have plans to schedule that soonish. But it also reinforced in my mind what I need to do. I know keto works, I know I feel fantastic on it. Time to think of it as a permanent lifestyle for me.

It’s also reinforced how badly I need to get back to regular workouts for the anti-depressant effects. My mood has been variable, to put  it gently.

To that end, I’m taking a more involved, detailed approach: Weighing and measuring every single bit of food  I take in, and then logging it into MyPlate tracker. I’m even trying to plan a full day’s meals in advance as often as I can, so I have a plan I can stick to. Anything I make from scratch, I enter as a recipe. I’m also tracking my blood sugar, and will be monitoring blood ketones. I just got a ketone monitor, so that should be cool.

I’ve picked up The Art and Science of Low Carbohydrate Living, and am poring through it. GREAT book, highly recommend!

living

I am also trying out Intermittent Fasting. Yesterday was my first day. I drank 4 cups of green tea in the morning, along with 30 ounces of water, and broke my fast with this amazing meal:

1_8_17-ribeye-if-1st-meal1_8_17-ribeye-if-1st-meal-breakdown

That is  broiled ribeye steak with a bleu cheese and rosemary compound butter, sauteed Brussels sprouts with duck bacon and a bleu cheese glaze, and a mini cauliflower puree au gratin with smoked gouda and bacon. HELL YES. What a way to break an 18-hour fast.

Later that evening, I had a simple French rolled omelette (Egg Beaters and 1 wedge of Laughing Cow cheese).

1_8_17-french-omlette-if-2nd-meal

I also did a ton of food prep for the week, pulled pork in the crock pot, and shredded beef in the Instant Pot. Should be good!

A New Documentary

This is in the vein of Fit-to-Fat-to-Fit, in which a fitness trainer purposely gains weight in order to achieve the perspective of their overweight and obese clients, and then works to lose the weight. It covers the emotional effects and the addiction component to a lesser degree.

Lots of good science in here as well.

All in all, a great watch.

 

4 Days In, Doing Great

I’ve been hopping back and forth between keto and non-keto for so long now that I never get keto flu when I restart.HALLELUJAH. I’m drinking about 2-2.5litrsof water per day which helps a lot.

I’ve also cut back drastically on my caffeine intake, I’m now down to one cup of coffee per day. I had been downing an entire pot of coffee in the morning before I even left the house for work. I’ve been waking at 2:00 am and chugging coffee until I step out the door at 6:00 am. I was having palpitations and vertigo from the caffeine, so yeah. I’ve cut back. I’m allowing myself an end-of-the-wek, celebratory Coke Zero on Friday if I feel I need one.

My favorite part, honestly, I trying out new recipes, or ketofying favorites.

Last night’s supper was an old favorite, Beef Taco Soup:

beef-taco-soup

Lunch today will be this new one: Buffalo Chicken and Cauliflower Bake:

buffalo-chicken-cauliflower-bake

Nutrition breakdown for half of that dish:

 

buffalo-chicken-cauliflower-bake-info

Happy New Year

I’m back. In brief, I fell off the wagon big-time, and learned, unequivocally, that I just cannot consume carbs as a regular, routine part of my diet. My GERD gets crazy, I feel foggy-headed and tired, plus my  mood swings are insane. Also, my eating disorder still has its claws in me. I need to get back working on strategies for coping with stress other than bread. I’ve gained 20 pounds TWENTY-FUCKING-POUNDS since my last weigh-in.

All that’s past. I’m not going to berate myself. I’m taking what I’ve learned and moving forward. Prepping meals, weighing and logging everything helps maintain control when I feel OUT of control.

Yesterday’s meals:

Broccoli and Cheddar Soup for lunch

 

broccoli-cheddar-soup

 

And Chicken and Broccoli Alfredo Spaghetti Squash for supper.

 

chicken-and-broccoli-alfredo-spaghetti-squash

 

I’m going to be bringing my lunch every day. Now that we have a new year, the drug reps’ budgets are fat again, and soon we’ll have breakfast and lunch brought in every day. The good news is that I’ve moved to a nurse station far away from the break room, so I won’t be smelling the food all the time. No temptation.

Today’s lunch will be my favorite variant of meat-n-greens: Spicy Beef and Kale.

spicy beef and greens

Success!

Last week was a crazy stew of hormones, as I had an unwelcome visitor as my period made an unexpected arrival. The water retention was insane. I felt bloated and squishy, fatigued and ravenous.

Thankfully, I stuck to the keto, rode out the hormones, and am back on the downward trend.

5 16 16 weigh in

 

In other news, I re-upped my Planet Fitness membership, so I’m ready for my cardio boost. Also, the online dating going is going well. I’ve had a few meet-ups with  some guys who seem pretty nice, but there is one who is something totally different. We have a date on Thursday, and I am on tenterhooks with anticipation.

So things are proceeding well. I’ve got a permagrin on my face, and I feel fabulous!

Working Out

I’ve put off the next weigh-in until next Monday, 5/16. We’ll see where I am then, and again, no judgments, no wallowing in self-loathing, just acceptance and planning on how to do better. To this end, I’ve decided that I need to add exercise as a help for my mood to combat the binging.

I’ve signed up for this 30-Day Bodyweight Challenge from Betty Rocker. It should begin tomorrow. A quick scan of the internet found this video as an excerpt of the 30-day plan:

 

In addition to that 30-day series of 15-minute bodyweight exercises, I think that I need to join a gym again. I’m thinking of reactivating my membership to Plant Fitness, because their hours are simply the best. I’d get up at 3:30 AM, be there at 4:00 AM, and I’d be back home around 5:00 AM to begin my normal routine of shower, change, breakfast and COFFEE. There is nothing like that feeling of finishing a good hard 45 minutes on the elliptical. I walk out, feeling euphoric. I need that.

In other news, I rejoined a dating site. Scary, but exciting. I need to get back out there. Sometimes I think, maybe I should wait until I’ve got things more together/ after RN school/after I reach my goal weight etc, but then I realized I’m just putting it off needlessly. Why should I defer my chances of meeting someone until some theoretical time in the future which might not come?!

Carpe diem.

Binge

Welp, I had a bingefest at work this morning. The drug reps brought in a bunch of keto-friendly things, such as pans of bacon, eggs and sausage patties in addition to the fruit and home fries, and I binged on sausage. I attempted to estimate what I ate, and I logged it into MyPlate, and I’ve got my daily calories already. What’s more, I feel sick to my stomach, both physically from eating 8 goddamn sausage patties, and emotionally-mentally from the self-loathing Continue reading Binge