MSP Week 3 - Sweet Dreams . . . Please!

I am a night owl. My husband is a chipper, morning person. I've worked hard the last 9 years to join him in this practice. For the most part, I can do it these days. But, if the hubbie is away for some reason, I'm right back to my 1 am bedtime.

No good!!! This certainly isn't helping my pursuits for health and wellness. I'm not 100% for my sweet, baby boy wake up calls in the morning (or throughout the night). I'm dragging every few days.

I've been seriously convicted this week of the need for this basic, deal breaking habit. I was incredibly fatigued while driving (my kids) home from a lunch date with Dad. It was 4 in the afternoon. It scared me. Secondly, a friend is battling cancer and finding rest is a key component to the success of her fight.

My body needs to recover and work optimally because my family wants me around as long as possible. I want to be here for them.

Here is some interesting (and scary) reasons to make sleep a priority.  Interrupted or impaired sleep can:

• Dramatically weaken your immune system
• Accelerate tumor growth—tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions
• Cause a pre-diabetic state, making you feel hungry even if you've already eaten, which can wreak havoc on your weight (this is me)
• Seriously impair your memory; even a single night of poor sleep—meaning sleeping only 4 to 6 hours—can impact your ability to think clearly the next day (I want to remember this special time with my little kids)
• Impair your performance on physical or mental tasks, and decrease your problem solving ability (a deal breaker when trying to reason with a 4-year-old)
• You're at increased risk for heart disease, stomach ulcers, constipation, and mood disorders like depression.
• You will age faster because sleep deprivation interferes with your growth hormone production, normally released by your pituitary gland during deep sleep. Growth hormone helps you look and feel younger. (I'm vain so this speaks to me)

http://articles.mercola.com/sites/articles/archive/2010/10/02/secrets-to-a-good-night-sleep.aspx

 

 

I'm convinced!  How about you?

Starting Monday (I was of town for a wedding this weekend . . . not getting good sleep), I NEED to make a change.  My body needs the rest. I must start taking this aspect of my health more seriously!

The goals are to be in bed by 9:30. Lights out by 10.  I plan to avoid alcohol, take a few warm baths, drink tea, read something uplifting, find a sleep mask, prepare for the next day so I can relax, keep the room cool, and, basically, find a good grove. 

Does anyone have any good book suggestions in this department? What habits or rituals have worked for you?  Who's on board with me?

Here's another good top 10 list on the POWERFUL effects of sleep. Check out: http://longevity.about.com/od/lifelongenergy/tp/healthy_sleep.htm

Sweet Dreams! 

Report Card

Sorry this is late. Busy week getting ready to head out of town.

7 days of easy on the wheat was rejuvenating! I felt cleaner, more in control (food wise), and fought fewer cravings. It was as if, my body only cued hunger when I was actually hungry, not just "wanting" something. I didn't make it to weigh in this week because of another obligation. The scale at home reflected another pound off. I'm fitting back into things I haven't worn in almost 2 years. My mind is clearer and I feel SO much better than I did a month ago.

The one day I slipped up, I could feel it at the end of the day. My digestive track was (without going into too much detail) out of wack. I felt lethargic and bloated . . . Eager to grab any sort of snack to "make me feel better."

I did fail, regularly, in the sugar department. Looks like that's a week challenge in itself.

I know this rejuvenation isn't completely due to cutting back on wheat, but I really think there is something to this!

MSP Week 2 - Sweets and Wheats

Before I dive into today's topic, I weighed in last night and I'm down almost 2 lbs.  Drumroll . . . from 137 to 135.  Woohoo!  Perhaps this all seems silly.   I'm not overweight (anymore).  I don't have to loose much more weight to achieve the midline of the "healthy numbers" for a woman my size.   

I've been accused of having body dismorphia in the past.  I believe it in part.  My mother suffered from it.  I feel it strongly contributed to her rapid demise.  I spent the majority of my childhood days in some sort of dance class.  I was constantly evaluating my appearance (thank you giant mirrors and leotards) and comparing myself to the twiggy little things around me (I was never one of them).  Its taken the gifts of grace, time, maturity, and contemplation to begin to put those habits to rest.

Now that most of the baby weight has come off and the majority of the hormonal fog has drifted away (don't be fooled . . . I'm still nuts in many respects), my motivations have changed.  It's less about that daunting, "I'm still only 15 lbs lighter than the delivery day" number (I gained 50 lbs this last pregnancy).   I'm starting to shift my focus to the way I feel and getting stronger (and maybe even a little faster . . . . my "in shape" race pace is historically a 10 minute mile . . . my husband can casually run faster than I can bike).

Week 2 challenge: to dramatically cut back my intake of sweet treats (I love sugar) and wheat based products.  Notice I say cut back, not eliminate.  Again, the goal is modification and lasting change.  I know myself well enough to say that elimination is a recipe for a disastrous binge.  

 

Have you ever heard the terms beer belly, bagel butt, or biscuit face?  I recently read (by read I mean listen to) a convincing book titled "Wheat Belly." In short:

"Wheat Belly is a book by William Davis, M.D., that explains how eliminating wheat from your diet can help you lose weight and improve health. It ascribes special benefits for those with type 2 diabetes, especially for those who have intolerance or an allergy to wheat or gluten. This book describes how wheat has changed since ancient times and goes into modern growing and processing techniques. It goes into detail about how modern-day wheat could be to blame for many of today's health epidemics like insulin resistance. It lays out a diet or lifestyle that could help reverse these problems." http://diabetes.about.com/od/bookreviews/fr/Book-Review-Wheat-Belly.htm

The book did a great job explaining the blood sugar/insulin cycle in lay terms.  I wish they would have handed this explanation out in nursing school.  The author tries to show the connections between high insulin levels, insulin resistance, cravings, and weight gain that lead to an ever expanding, lumpy, and full midsection of deep visceral fat. He explains why we sometimes experience mental fog and fatigue as a result.  He also touches on the addictive properties of wheat's chemical make up. 

There are a lot of folks out there with reviews for and against the material presented.  I agree that the author takes some generous liberties with the conclusions he draws.  Some of it was nonsense.  Most importantly, I learned that the wheat our culture consumes is dramatically different (genetically) from hundreds of years ago.  The author also points out that today's wheat is very different that what our parents were consuming when they were our age. 

Bottom line: wheat based products spike blood sugar in way that no other foods do.  Did you know that 2 slices of "whole wheat" bread raises your blood sugar higher than a snickers bar? The feeling of satiety left behind is SO temporary and it makes our bodies work extra hard to produce enough insulin to counteract the spike.  We're left (a couple hours later) in a starving fog, reaching for the next complex carbohydrate snack instead of feeling satisfied and clear headed.  (Hence my nutritionally void food choices)  Who wants to disagree with me?  I'm up for that.  

Again, this week I'm going to cut back on my wheat (often referred to as gluten) filled food and sweets (usually wheat loving baked goods).  I'm going to say one indulgence from this department a day. 

I've done a little experiment like this before (after I read the book).  The result: meals became more about fuel than food.  Eating was much less emotional when I'm wasn't feeling like a deprived, starving, hazy, ready to eat 3 slices of pizza mess.  My GI (gastrointestinal track) was much happier.  Let's see if it happens again.  Look at me . . . I'm practically a research scientist. 

Stay tuned . . . 

PS - I'm gong to re-listen to "The Power of Habit" this week.  I'm sure it will provide some great insight.  Perhaps I have a future as a book reviewer.  Maybe this blog is going to turn into a book club.  Kidding!

Report Card

Grade: B-

I am fun, fabulous, and failing on occasion. I was blissfully hydrated and relatively well rested until we went out of town for the weekend. A 5 hour drive had me longing for coffee to stay awake. I was then begging for wine to take the edge off after lots of tears (Jordan cried for 100 miles) and the endless DVD loop of "The Sword and the Stone." That was just Friday. Over the course of the rest of the weekend, I had two small cups of coffee (not 2 large . . . the usual). I also had wine on Saturday night. I appreciated it all the more.  It was like a mini vacation.

Verdict: I felt like garbage by Sunday afternoon mostly because I was eating like a mad woman.  Fast, convenient food was the charge of this traveling circus. Was it worth it? YES!  We got to see "Dad," I accepted a strong lesson in forgiving myself, I had something to really think and write about, and the moderation of alcohol and coffee was empowering.  I don't NEED the caffeinated nectar to awaken my senses and keep me going.  I'm not dependent on the booze to calm me down (Praise God for that little lesson).

I certainly won't swear off coffee or wine, but I will think twice before my habits take over and I reach for them (more on this later).  I love the ritual associated with a morning cup of Joe and the conversations that inevitably flow over a beautiful glass of red wine.  I have new treats . . . the exception, not the rule.

Cheers!

MSP Week 1 - "Our dependence on foriegn . . . "

Can you finish that sentence?  In this season of presidential elections, I felt that was appropriate.

I'm starting to think my regular enjoyment (it often feels like dependence) of coffee and alcohol is a crutch.  I need and want the coffee to get me going in the morning (and afternoon).  I want the wine in the evening to calm me down.  There has to be a better way!  Can you imagine waking up refreshed in the morning?  It's far from my reality right now.

Do you like that?  "MSP" stands for Mission SlimPossible.  Have I been married to the military for too long?  I think so!

Lifestyle/Diet Challenge #1: Avoid Alcohol and Caffeine (I did this as one of my first challenges a couple years ago)

This week I plan is to lay off two of my favorite vices: coffee and alcohol.  It's become way too easy to to have that 2nd (or 3rd) glass of wine at night.  The next day, I'm in a fog.  I usually reach for a couple cups of coffee throughout the day to fight my fatigue and lethargy.  Then comes 5 o’clock PM and I need (ok, I want) a glass of wine again to relax.  By the end of the cycle, I'm dehydrated, short on patience (not good with 3 little boys ages 4 and under), craving a cheese burger, and void of satisfying sleep.  Sound familiar?

Again, the goal is not to eliminate these things from my life.  What fun would that be?  I just want to cut down on the consumption . . . make it the exception not the rule.  To do that though, I feel the need to eliminate my 2 favorite beverages for the next 7 days.

My guess is that I’ll get a couple headaches (no caffeine does this), some staisfying sleep, save $$$ from the lack of liquid purchases, and, overall, I’ll just feel better.  Stay tuned!

SIDE NOTE: Of course, I'll be missing tonight's groovy group education class at the gym thanks to a lovely stomach virus that took down my oldest son, James, last night. (see photo)  With that said, I'll update this blog later with my haunting numbers.  Hahahaha.  I can't believe I'm setting myself up for this.

The program has encouraged me to start tracking my eating through an app called "My Fitness Pal."  It's amazing!  So well done.  I recommend it to anyone.  I think they have just about every food and brand in their database.  It makes the task of tracking what you put in your mouth much less intimidating (says the Weight Watchers 6+ times dropout).

I started tracking last week after 5 days, I can already see trends.  Bottom line . . . I'm an emotional eater and the weekends are a free-for-all.  Emotional eating has a lot to do with how I'm "feeling" (what's going on in my personal life) but it also reflects what I've consumed (food and drink) that day or, let's be honest, the night before (can anyone say cheers?  I love a big glass of wine).  My nutritional intake is also reflective of my quality of sleep.  Hmmmm . . . something to be more aware of.  This is all from the girl who got very little sleep last night and is craving pizza and brownies.   Yikes!

Mission "Slim"possible

I'm a bit of a gym rat these days.  Why wouldn't I be?  They take my sweet boys for about 90 minutes a few times a week so I can exercise, socialize, check my email, and (sometimes) take a shower in peace.  They started a new 6-week program called Mission SlimPossible.  It was a great deal (for all the services included) . . . personal training, one-on-one meetings with the dietitian, metabolic testing, weigh ins and measurements, and group education (my favorite).  I signed up.

This is all about baby steps. The goal is the “flourish” and nurture my mind, body, and spirit.  I am so sick of the frustration and disappointment associated with my lack of self control and discipline when it comes to food, exercise, and reading (be it the Bible or a good book).

I’m thankful God created the internet (don’t tell Al Gore it wasn’t his idea) and the platform to share my thoughts, goals, inspiration, and (most likely) defeats.  I might even share some before and after shots.  Emphasis on the word might.  I'm not feeling so brave right now. 

Tuesdays are weigh in days.  Tuesdays will also be my health/fitness blogging days for the next six weeks.  Wish me luck and away we go . . .  

 

The Blog is Back in Town

After months and months of consideration (and a little nudging from trusted friends), I'm back at this again . . . blogging.  Why?  There are a few reasons. 

1. The first is because I'm ready to get back into shape after baby #3.  After baby #2, keeping an online journal/blog/public accountability of my health and fitness shenanigans TOTALLY WORKED!!!  I was in decent shape, but most importantly, I felt amazing.  How I long to feel amazing again.
2. I'm on a journey into a new chapter of life.  I've now been blessed with three little boys and I lost my mother in late June.  I'm a busy mom without a mom.  She was an alcoholic.  Her addiction (which led to an unwillingness to get help or make different decisions) cost her her life at the age of 59.  Both she and her mother (my grandmother) made decisions to cut their lives short.  I'm next in that line of genealogy.  I'm determined to make better choices and form healthy lifestyle habits.  I want to leave this earth with less intention than the women before me. 
3. I think I like to write.

So there it is . . . the blog is back in town.  Same name and same idea.   Hopefully, I will be much better about it.  Hahahahahaha! Below is a picture of my mom, sister, and I at one of my wedding receptions.