Wednesday, August 8, 2012

Don't forget your IFAK!

I know what your thinking my auto correct screwed up my title for this blog. Nope that didn't happen what I want to bring to your attention is do you have a weight loss IFAK? What is an IFAK? It stands for Individual First Aid Kit. So what should you carry in your weight loss IFAK? I have to say I can’t make that decision for you because I am not you and don’t know what will keep you from “bleeding out” when you pass by a fast food window or a ice cream shop. What I can tell you is what I keep in my IFAK. I have been eating healthy long enough that I know most of the time when I think I am hungry I am just dehydrated so I always have water on hand. If that doesn't cut it and I am still have cravings I have different bags depending on what cravings I am having. If I want something sweet I put a breath strip in my mouth. If I am feeling like I need protein I keep some almonds or some type of nuts to keep me going to the next meal. I also keep a small note pad and pen with me to write down what I am feeling in case I am feeling like I want to over eat for any reason other than hunger. I also have some apps on my phone that has some calming music if I just need to stop and do some breathing exercises and think about what my goals are and how I am getting there moment by moment. So I want you to stop reading this think about what you should be carrying on your person all the time and make your own personal IFAK! 

Sunday, January 8, 2012

Dear Cookies,

Dear Cookie, 

We need to talk. Our on again, off again, relationship needs to come to an end. Our midnight meetings and secret rendezvous were indulgent to say the least. I am an addict to your sweetness and it’s time to call it like it is. It’s OVER. I’m sorry I can’t tell you this in person. You are just to convincing with that face that melts at the sight of me. It’s hard enough to see you at parties, but I know this is for the best. I have given myself over to meats, veggies, fruits, nuts and seed and unfortunately that doesn’t include you.

Till I’m healthy,

I thought that my excitement to start my healthy journey would last a little longer then just a few days, but with being sick for the last 4 days, it brought me pity for myself that I didn’t expect so soon. I guess its good, since I was ready with my battle plan but I wanted a little longer of a honeymoon period.

I want to explain a little more about my “addition” to food. 

Friday night, I had a huge craving for cookies. I know, I know… they are just cookie… say no, right? Well, I wish I could tell you I don’t have a “problem” with food, but that would be a lie. I was thinking about all the ways to get my “fix”.
I knew I didn’t have any in the house. But I also knew that Jake was going to be gone in the morning. So… I started thinking about how to get the cookies.
Go to the store? Nope, too sick to walk and no car.
Make them? Well, I think I have all the ingredients.
What ones would I make, mmm those sugar press cookies are the best.
I’ll make those.

I took a nap dreaming about them. When I woke up, I emailed Em (even though it felt like I was ratting myself out). I told her I wanted cookies and I was already thinking about my plan on how to get them in the morning. She was so supportive and loving. She gave me some tips on how to beat the cravings with actions (ie sending the ingredients with Jake, drinking a big glass of water or tea instead, clean something). I knew she was right. I needed a plan. I was really too sick to even think I could make them and not over do it, but I made a plan anyways, I planned what I was going to have for breakfast. The first thing I did when I woke up was I made coconut curry soup and went back to bed. Once I was hungry I was ready to eat. It was perfect. I managed to not make cookies and stayed within my calories all day.

In fact, even though I have been sick, I have stayed within since the start!

Progress!! I’m in the groove. 

Wednesday, January 4, 2012

“Do or do not… there is no try” –Yoda

It seems I always start out strong.
My motivation is high.
I can see my goals and know what it will take to accomplish them.
I'm determined to achieve success and understand hard times will come.
But what happens?
I lose motivation.
I lose site of my goals and the tasks to accomplish them seem blurred.
I feel achieving success isn't doable and the hard times seem to wipe me out.

I wish I could say this time was different, but I can't.
I cannot predict the future and honestly, what fun would the ride be if I knew what was always coming.
In light of these upsetting trends that I have found myself in time and time again, I plan to plan better. 
You may ask, what does that look like?

Well, first off. I am going to do something I have never done before.
It won't be an easy for me or I would have done it in 2008 when I realized my fate in being obese, death.

First I need a commitment that has 3 parts: My goal (specific - how much and when), my action plan on how to acheive my goal, and what I commit to

My Goal is to lose 2 lbs per week
My starting weight is 1/3/12
My 1st goal weight is
My calorie budget is
My goal date is
August 02, 2012

My action plan (small things that help to avoid the pitfalls that have tripped me up in the past):
- Keeping foods that are NOT on my "ok" list out of the house.
- Have Whole30 approved apple cider on hand for those strong cravings I can't seem to shake (1- 8oz glass only)
- No alcohol. :-(
- Keep at least one snack ready to eat in my purse.
- Going to Crossfit in the morning, because it motivates good choices all day.

I recognize the benefits to my health and commit to:
Crossfit - four to five times a week.
Making better food choices –strict Whole30 foods.
Keeping a food journal – with Loseit! App.

Allowing Em to help me in ways I won't help myself. I'm asking for tough love.
Now that I have my commitments, I need to revamp how I plan to solve those stumbling blocks when they come up. This means doing what I am rebelling against most. Asking someone to help me. Some people say (especially me), "I don't need help, I can do it on my own, and if I can't then it's not meant to be." So. Not. True.

This is why I asked for a partner. Not just any old partner that will call when its convenient and tell me I am doing good even when I am doing bad. I am talking about a Food and Exercise Sponsor.  Its just like AA sponsorship, find someone who has been doing well on the program, and ask them to come along side to help. This will keep not only me in line but the person helping as well. I know, I know... super cheesy. But let me tell you this, if I have tried and tired without success before, I need to call in the troops and try something new. This is it!

I emailed a very good friend of mine and asked her to help. I explained I didn't want to scare her off with my needs and my attitude but I needed her to know, "...I am a master manipulator and want things MY way all the time. Especially when it comes to food and exercise – it seems to be a mental breakdown of me believing it's the only thing I can control. I will do anything to avoid having people tell me what to do. That being said, I am asking you to ignore my childish behavior. This is an addiction for me and I need help.  
Now, this is what I would like to ask of you:
  1. I desire emails checking in (once a week or more) and telling me you have been looking at my loseit. Confirm I am doing well or ask me what's going on and why have I not done it. Again, I am a master manipulator and will tell you anything to get you off my case… don't listen to me. Only accept my willingness to do better.
  1. Check to make sure I am working out at least 4 times a week. It can be ANY workout. Crossfit or at least 45min of any kind of cardio.
  1. If I am not returning emails, texts, or any form of communication in a timely manner I need you to:
    1. Get my core group of friends and Jake involved and ask them on board with helping me see, I need to be willing to do better. 
  2. If I go away for the weekend or go to parties or BBQ's – please ask me if I drank and how I ate. I will easily tell you, "I didn't do well and I'll do better next time." But I need you to ask me:
    1. Why did you choose to do that?
    2. What were you feeling or thinking in the moments right before?
    3. Was there anything you could have done in those moments to change the outcome?
    4. How will you do better next time?
I probably will not be able to answer in that moment (because I write to process) but don't let it go unresolved for too long). You can even email me the questions if I have not answered them in a timely fasion and even include those core people on that email as well.
                                                               i.      Recommended homework: From my answers will you please pick a topic for me to write about. Something you feel I struggle with. I will then write a 500 word essay about it.

She accepted this challenge joyfully and I can't wait to keep my commitments long term. 
Get excited people, I am ready to do this!

Thursday, November 3, 2011


I wish I could tell you it's only my ankle that hurts but I am learning about pride and being humbled by needing help.

This morning at crossfit I was jumping off a box and landed funny and BAMB before I knew it, my ankle was throbbing and tear came quickly.

I asked myself, "why tears?" It wasn't the pain. Was it embarrassment? I think some! Was it my sadness for just now getting back to the gym and BAMB I screwed up and now I cant work out? Really though, I didn't screw up, it was an accident and it could have happened to anyone.

So, I sit here wondering if this is a positive God thing because my walk is going well, food is going well and maybe one more thing at this moment would have been too much.

I choose this day to find joy in my friends, my life, and the bonus of knowing God works all things out for good for those who love him.

Please pray with me that I will continue in joy and be true to my needs and ask for help when I need it. Healing too.

Wednesday, October 26, 2011

Blender Soups - Fall has arrived!

Yeah, Yeah... its been a while. I've been slacking and I have been busy. 15lbs gained later, I'm back to what I know is best for me, WHOLE 30!! Well... its been fun catching up, on to the kitchen WE go.

Last night I made Jake a pureed soup since he is home sick with strep throat. 

Chicken Squash Soup

2 acorn squash
4 chicken thighs
4 cups chicken stock

The acorn squash and chicken thighs were already baked @ 350 for 45 min to an hour.  Since they were left overs I just debones and skinned, through them in the blender with chicken stock and BAM! It was done. 

Jake said he loved it so much it got me thinking what I might like in the blender as well. 

For me last night I made calamari, artichoke stir fry. 
1/2 onion
2 cans artichoke hearts
whole bag of thawed raw - nekkid calamari

It was ok... but it was missing something. So.... today as left overs I boiled 
2 cups carrots 
2 cups celery 
in 4 cups chicken stock till they were soft. 

Then added the calamari stir fry and broth mixture to the blender. 

Now, its tasty. 

Wednesday, August 31, 2011

Walking on water...

Wow summer is here and our blog has come to a screeching halt...I hope to spend more time processing and writing about the hunter/gather process. What has been going on in our world lately..Backpacking,Birthday parties, friends in from out of town and thus having a reason to skip the great workouts...No... but alas it has been a week or so since I have been to Crossfit.  I must say that seeing the callouses that I have worked to hard to build are starting to come off. I love that Crossfit has a 6am class and it was great to see Tobias face this morning.

I have been realizing lately the importance of drinking water. It's amazing to me how much my meal size shrinks and my unhealthy snacking stops when I am consuming the amount of water I should be. It make sense that if the body is up to 60% of the human body is water, the brain is composed of 70% water, and the lungs are nearly 90% water. Lean muscle tissue contains about 75% water by weight, as is the brain; body fat contains 10% water and bone has 22% water. About 83% of our blood is water, which helps digest our food, transport waste, and control body temperature. Each day humans must replace 2.4 liters of water, some through drinking and the rest taken by the body from the foods eaten. Why should you drink water? Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. I believe that when I was at my highest weight I was in a continuous state of mild dehydration and thought it was hunger pains thus causing me to eat more which food contains water but it would have been way healthier if I would of just had a pint of water instead of food.  So now the question bears How much water do I drink or how much should one drink...For me I try to get a least a gallon of water per day. I place the gallon of water on my desk at work to remind me to drink. Now that doesn't  mean you should because we are all created differently. I must for warn you that drinking this much does mean that you are in the bathroom like a 5 year old , yet I have now realized one of my keys to being healthy no matter how small it may seem to at the time that drinking water is of most importance!

Wednesday, June 22, 2011

Beth - Whole30 - 30 days Before and After Photos


 Before 250lbs                                         After 237lbs

Before and After
Weight       250    -  237  = total lost 13lbs

Neck       15  -  14.5  =  0.5

Chest       49.5   -  46.75   =  2.75

Waist       47   -  42   =  5

Hips        51.5  -   51.75   =  -0.25

Thigh        25.5   -  26   =  -0.5

Calf        18.5   -  20   =  -1.5

Bicep        16   -  16.5   =  -0.5

Forearm        11   -  10.75   =  0.25

Total inches lost = 5.75