Week Eleven – emotional eating

It’s been a funny week this past week and I must confess to some emotional eating.

This recession really seems to be bringing out the worse in some people at work. I really am so tired of office politics, unethical people who will step on anyone to achieve their ambitions, workplace bullies and feeling powerless to do anything. This is not happening to me directly, it is happening to my partner, who comes home every night in a thoroughly dejected state because of their current work environment. I just don’t know what to do. Watching someone I love so much, someone who is capable of building so much and who is especially talented at turning negative situations into positives, but who is now losing self confidence and is too afraid to move/talk for fear of repercussions. Given that the organisation being worked for is there to empower their clients it utterly astounds me that the culture that the employees work under is one of fear and blame, plus there is a now ever present threat of job loss. Work colleagues who profess to be friends will stab each other in a back as soon as look at each other. Horrible – whatever happened to loyalty and having each other backs.

While it is a difficult situation, for the most part I try to block the feelings I have about this out – I do not want it to colour my outlook – I have so much to be thankful for and some amazingly kind and generous people in my life. Just a shame about the a***holes.

With that in mind the exercise sessions have felt like a positive diversion and a step forward this week – and as such easier to do. I am now working at increasing my times and varying the lengths of the sessions – hoping to get to four and a half hours per week in the not too distant. Despite the emotional eating I did achieve a small weight loss (500g) which is encouraging after feeling stuck over the past few weeks.

Week Eleven - Personal ProgressGoals for Week Twelve

  • 2 x 30 min walk jog sessions (25min at 6.5kph, last 5 min at 7kph)
  • 2 x 45 min walk jog sessions (40min at 6.5kph, last 5 min at 7kph)
  • 1 x 50 min walk jog sessions (45min at 6.5kph, last 5 min at 7kph)

Week Ten – increasing exercise times

It’s amazing how 5 minutes extra exercise can do my head in. I am seriously grumpy.

This week I increased 3 sessions by (only) five minutes and I found myself mentally fighting the new time… hating every extra second – it felt like forever! This is the price to pay for years of doing lots of wrong things, I am now dragging myself kicking and screaming like a 2 year old, back down a long slow path towards fitness, and I am not happy about it at all.

Well I heard the expression “Harden Up Princess” this week and It spoke to me… so onward to week 11 with further increases in times. Grit teeth and move ahead.

My work commitments are full on this week so I am just going to focus on getting the exercise sessions done.

I have been unsuccessful yet again in cutting the weekly smoking session out but I am noticing the benefits of less wine and cigarettes which is great. Last time I was running a lot I found that as my exercise times increased my desire to smoke disappeared naturally and wine started tasting like poison and I stopped both about halfway through training for a half marathon without really trying – maybe that is what I should do – trying to force it is not working.

Goals for Week Eleven

  • 2 x 30 min walk jog sessions (25min at 6.5kph, last 5 min at 7kph)
  • 3 x 40 min walk jog sessions (35min at 6.5kph, last 5 min at 7kph)

Week Nine – found muscles in legs!

Week nine felt kind of uneventful really so I won’t bore you by rattling on.
Did my five exercise sessions – no problems with hip this week, so will increment by 10% (15 min) next week.
Blew the not smoking by Wednesday.
Slight weigh loss.

And the best part…

EXCITEMENT… Found some wee running muscles developing under the fat! YES!

Goals for Week Ten

  • 2 x 30 min walk jog sessions (25min at 6.5kph, last 5 min at 7kph)
  • 3 x 35 min walk jog sessions (30min at 6.5kph, last 5 min at 7kph)
  • No cigarettes, sigh
  • Monitor food, drink water and daily weigh ins

Week 7 – pits of despair!

Week seven and I find myself reaching an all time low – heaviest weight ever as well as smoking and drinking too much. It’s been harder than I thought to get back on track after Christmas. So disappointed in myself – the result of Sunday morning’s weigh in sees me berating myself for being utterly useless – as part of my punishment I decide to double the planned 30 minute session on the treadmill to 60 minutes – basically to make up for missing Friday’s session. I know this is not what you are supposed to do but it turned out to be a good thing – started out really angry calling myself all the good for nothing names under the sun, by halfway I had started to calm down and started to tell myself to get over it, giving myself a kick up the pants of the more positive kind. By the end I had resolved to do better in week eight. Felt too ashamed to post my results until now – even considered lying – duh… how pointless is that.

I appear to be back on track 98.8 this morning. Yay for Tuna salad wraps!
Determined to keep it positive!

Well here they are – my dreadful stats for last week…

Goals for Week Eight

Primary Goals

  • 5 x 30 min walk jog sessions (increase pace to 6.5kph)
  • No cigarettes all week

Secondary Goals

  • Monitor food more closely – portion control, snacks and no seconds
  • Drink at least 2 bottles of water per day
  • Daily weigh ins

Week Six

Well I achieved all 3 goals with somewhat depressing results (with the exception of one bottle of water on Saturday) – weight gain!

Friday night drinks proved too irresistible so I only managed 6 out of seven days without cigarettes. Felt lousy the next day so will try to resist the urge with more determination this week.The up side of not smoking is that the water is easier to drink – I associate smoking with coffee and tea so have been replacing these drinks with water instead.

As for the weight gain, the most likely culprit – evening meal carb intake and snacking after dinner so… I need to focus on reducing these.

The 4 treadmill sessions went without a hitch – no knee soreness, so I will be picking up the pace soon. For the last 10 percent (3 min) of each session I like to increase the speed by .5kph – my reasoning – if I can’t pick up the pace a little at the end I am going too fast for my fitness level, and to see how I feel going a little faster so I can judge when to increase the speed of an entire session. I am fighting the urge to go faster too soon, and have decided it’s important to allocate the time and get into the routine of commitment to exercise first – without dreading the thought of having to do it by making it too hard.

Goals for Week Seven

  • 5 x 30 min walk jog sessions
  • Drink 2 x 400ml bottles of water per day
  • Daily weigh ins
  • Monitor evening meal intake to avoid snacking
  • Go for 7 days without smoking

Keeping a food diary makes me crazy

One of the proven ways to help lose weight is the practice of keeping a food diary. I have done this in the past and have found it to be successful via Weight Watchers… BUT have found that it makes me obsess even more about food which drives me nuts.

This time round I have decided to weigh in everyday – read it in an old book by Arthur Lydiard back in the days when common sense was everywhere. I figure the scales don’t lie no matter how much I wish they would, and the point is to look at the weekly trend not the day to day fluctuations. An added benefit is that it’s over and done with at the start of the day.

My theory is that because it is daily I’ll find myself thinking a bit more about what I shovel in my mouth without having to record every last thing! Of course if this is a complete disaster I may have to resort to the tried and true.

Be interested to hear your thoughts on the food diary thing and if you have any tips on how you keep tabs without feeling food obsessed.

Spinach Sauce with Pasta

This is one of my go to dinners when I can’t be bothered with cooking but want something healthy and quick. I usually cook the sauce ahead of time making a double batch to freeze it in cup lots – one cup of sauce is enough for 2 people.

Spinach Sauce

  • Large bunch of spinach (rinsed, stalks removed)
  • 1 onion chopped
  • 1-2 tsp chicken stock powder
  • 3 cloves of garlic (peeled, end cut off)
  • 1 tbs olive oil
  • Salt and pepper to taste

Using a steamer pot, add the onion, garlic, oil, chicken stock and pepper to the bottom pot, add enough water to cover and to ensure the pot does not boil dry when steaming the spinach. Place the spinach in the top steamer pot and turn the heat on to high. Check on the spinach from time to time – turn it over to speed cooking time. Keep and eye on the water to make sure it does not boil dry. The onions should be cooked and the spinach soft within 10-15 min. Allow to cool a bit then transfer the whole lot to a blender and blend until smooth – add more water at this stage if you think it needs it. Check seasoning and add salt and pepper to taste. This should make enough for 4-6 people.

Quick dinner for two

  • 1 cup hot spinach sauce
  • 200 – 240g dry spaghetti
  • 1 head of broccoli
  • grated parmesan cheese

Cook the spaghetti according to the packet instructions, cut the broccoli into pieces and steam. When the spaghetti has cooked, drain and stir through the sauce. Pile into a pasta bowl along with the broccoli and sprinkle with parmesan cheese. Yum.