Archive of ‘health & wellness’ category

My April Goal: No Processed Food

I only have one goal this month:*

DON’T EAT ANY PROCESSED FOOD.
If it comes out of a bag, box or wrapper, it’s off limits.

No Processed Food Diet

It’s been a long time since I’ve shared much about diet or fitness… which means I haven’t been doing either very well. Because when you’re on a diet, it’s hard to keep quiet. You want other people to know the agony you’re going through. :)

January and February were very disciplined months for me and I felt really good. Looking back it’s a shame it was winter because my legs and arms were more toned then than they have been in years. I had just trained (and ran) a marathon, and was eating a very strict diet to determine any food allergies.

I almost wish the outcome of my fodmaps diet was a severe allergy to all bad foods. Perhaps that would give me incentive to avoid them all together, but seeing as my nutritionist lightly recommended I avoid high fructose corn syrup and gluten and everything else in moderation, I took her recommendation loosely. Between eating too many cadbury eggs and not running my normal 50 miles per week (which, by the way, was crazytown), it’s no surprise that I’ve gained a good 3 to 5 pounds in the past month. And to some of you 5 pounds is not a big deal, but to my 5’3″ frame, it feels like a lot and I am curbing these pounds before that number grows.

So that brings me to my month’s challenge! I am getting back on track by eliminating all processed foods. It’s not going cold turkey because if I want to have sweets, I still can, so long as I bake them from scratch. But no more jelly beans sitting in little dishes around the house or casually picking up caramel cremes in my office break room on my way back from the bathroom. I better not do any unwrapping or eating from a box this month.

I am not going to omit dining out altogether, especially since we will be celebrating our anniversary in a week, but I am going to try and make wise decisions when I do. I want all these pounds off by Memorial Day. More and sooner would be nice, but I’ll take maintaining where I was a month and a half ago fine for now.

As for my fitness goals… I’m not there yet. I am still doing yoga and running a few miles a week, and I dusted off my free-weights to help tone up my arms. But I’m not ready to create any specific fitness goals, and I kind of like it that way. That six-month marathon training really took a mental toll on me, and for now it’s nice just working out when I feel like it and not having the pressure of a schedule dictating me. But we will see how this month’s eating plan goes and see if I need to kick up my fitness up a notch.

There you go! My one and only goal this month.*
How are you doing on your new year resolutions?
Anyone else struggling with their weight?

If you have monthly goals and want to link up, feel free:MyMonthlyGoals

*PS – Actually, I have a lot of goals this month, but most of them have already been mentioned on my spring bucket list (celebrate our anniversary, spend every moment outside, etc.) and the others are basic monthlies (try a new restaurant, stay under budget, cook more, read a book, etc.).

(photo credit)

Fodmaps Diet Results

my nutrition journey

Guess what! I’m done dieting!

Ron Eating Food Gif

I know. It’s exciting!

Like I have shared before, a few months ago I decided to see a nutritionist for a few digestive issues I was dealing with, and she put me on a Fodmaps diet. Fodmaps are trigger foods that can affect your digestive system negatively. There are five different Fodmaps groups:

The Fodmaps Diet

Basically I couldn’t have bread, lactose, beans specific fruits and vegetables, and anything with high fructose corn syrup. For two weeks I had to eliminate all Fodmaps from my diet; here is an example of what I ate during that time. After the two weeks, my nutritionist gave me a plan for testing which Fodmaps gave me the most trouble. This is what the next month looked like:

Lactose Challenge:
Day 1: Small portion of lactose, including milk, yogurt, cheese
Day 2: Larger portion
Results: I felt fine after both days!

Three days back to the elimination diet.

Fructans Challenge:
Day 1: Small portion of fructans, including bread, onions, garlic
Day 2: Larger portion
Results: Felt fine the first day, didn’t feel great on the second day.

Three days back to the elimination diet.

Excess Fructose Challenge:
Day 1: Small portion of fructose, including apple, high fructose corn syrup, corn syrup, etc.
Day 2: Larger portion
Results: Didn’t feel great at all; had an immediate reaction both days.

Three days back to the elimination diet.

Polyols Challenge:
Day 1: Small portions of polyols, including artificial sweeteners, sugar-free candy, fruit
Day 2: Larger portion
Results: Didn’t feel great, but no major symptoms.

Three days back to the elimination diet.

Galactans Challenge:
Day 1: Small portions of galactans, including beans and hummus
Day 2: Larger portion
Results: Felt fine!

Three days back to the elimination diet, and go see the nutritionist to discuss the results.

Every day I had to write down everything I ate and closely monitor how I felt. It was very time consuming, but definitely necessarily to pin-point which area was giving me the most reaction.

I met with my nutritionist again and the verdict is:
My body has an adverse reaction to Fructose, Polyols and a mild case of Fructans.

All this really means is that I should avoid high fructose corn syrup, artificial sweeteners, and healthy breads (such as rye, bran, and whole wheat since they are high in fructans).

So that’s where I am now! It was so nice to go back to normal and eat without constantly thinking of all the eliments behind it, and I have been able to tell a difference in my body.

My next challenge is to try and get 25-35 grams of fiber in my diet every day naturally (aka: without supplements). Do you know how hard it is to get that high without eating bran? I’m getting creative, though, so as soon as get in a good rhythm with this new eating plan, I’ll be sure to let you guys know an average week’s meal plan. :)

What about you guys? I got a few readers say they had tried this diet or the paleo diet — how has this helped your health? Do you have any food sensitivities? I’d love to hear stories!

PS – I don’t recommend anyone to test this diet without consulting a nutritionist or doctor. This is merely the plan that I was put on!

What do you like about yourself?

You are beautiful

When it comes to our appearances, no one thinks less of yourself than you do. We immediately pin-points our flaws and make lists of things we’d want to change. My nose is too big, I’m too short. I’m too tall. My skin is too oily. My hips are too big. My thighs are too big. My neck is too long, etc., etc.

The prime, sad example is Heidi Montag when she underwent crazy surgeries to alter her body. Why would someone so naturally beautiful want to change? She was adorable, and someone I would want to look like. Now she just looks sickly and sad. God has made each of us unique, and I think He is grieved when we look at His creation and say I don’t like it. 

So I thought today we could talk about what we do like! The things that you love about yourself, that makes you feel beautiful and special.

I’ll go first:
I like my hair color. It is a rich brown that gets natural highlights in the summer and has a red tint to it in the winter. I have wanted to dye it before, mainly because it’s popular, but have always decided against it because I like it just fine the way it is. (Also it saves me hundreds of dollars a year maintaining the color, an added bonus.;)

Now it’s your turn:
What do you like about yourself? What is your favorite feature? If you have a hard time thinking up something, what do most people compliment you on? Maybe you like being tall, or you have pretty blue eyes. Maybe you have great freckles or you tan easily. Maybe you have a high metabolism or have really strong, healthy finger nails.

Whatever it is, leave a comment and share it! (And try, if you can, not to use the word “but” or have any exceptions or say anything self-deprecating. It’s harder than you think.:)

“I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.” Psalm 139:14

(Photo is from Pinterest. Contact me if you know the original source!)

The Charleston Marathon

Y’all, I did it. I finished the Charleston marathon. I didn’t run very fast, and it took me waaaay longer than I thought it would (over five hours in case you’re wondering), but! it is done, and I did it. I will spare you the boring details of recapping every minute of the race, but let me just share some of the highlights. There are three.

The first 14 miles
The first half was fantastic. It was chilly, sunny, and we ran through the most beautiful parts of Charleston. We ran along the Battery, up King Street, and beside the water. Allison took this picture on mile 6 and we were all smiles at that point.

Allison was pacing a little faster, so we separated from her about mile 10 and Christen and I continued to run at a slower pace. I was feeling up for multitasking, so I took a few of these pics on a pedestrian bridge at one point. It was the perfect running day.

Miles 16, 18 and 22:
Throughout the race, people were scattered in different neighborhoods to cheer the runners on, and I heard a loud bunch coming up at about mile 16. Yay, I thought, I need some encouragement about now.

As Christen and I approached, the group got louder. I thought maybe there was someone behind me that the group knew, when I realized it was me they were shouting for. I saw my little sister first, and then my older sister, and then my mom, (mom!!) and then my dad, and then J with Leia, and then Andrew, my brother in law. What! What were they doing there! They all had signs and were cheering and I stopped for an instant to give everyone a little hug. I started tearing up — I couldn’t believe they spent hours in the car just to watch me run. It was too much.

I saw them again at mile 18, and then again at 22, the best parts of those hours. The last hour was hard. Really, really hard. My ankle started hurting me about two hours in, and every time I stopped to get a drink of water, it was torture starting up my jog again. Christen and I walked a little bit in the last few miles and tried our best to encourage each other. We were so close.

The finish line:
The last mile felt like it was five miles long. We finally reached a stretch of road with volunteers and they told us the end was near — 26 was right around the corner. We picked up our speed and finally passed mile 26. People cheered that there were just two more corners and the finish line was close. We ran faster and saw the white banner a few yards away. I saw everyone I love at the finish line and ran fast. I crossed it, cheering, and nearly collapsed into my mom’s arms, overcome with exhaustion and relief and happiness.

We hung around to take pictures and celebrate with the greatest cheerleaders. We reluctantly said goodbye to my family, who headed back to NC that afternoon. I am still in shock and awe that they came so far, just to see me run. It meant so much. The rest of us walked limped to the car, picked up some pizzas on our way back to Folly Beach, and ate as much as our hearts desired.

It was one of the hardest and happiest days of my life, and one I will never forget.



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