Self Control and Diet

Happy Wednesday,

I woke up feeling exhausted today, then I looked in the mirror seeing and feeling the impact of my “relaxed” diet lately.  It has been almost a full 11 months post my start at CrossFit and the start of my education on nutrition.  I have been reading “health” magazines for years and have purchased books to educate myself but.. it wasn’t until I started CrossFit that I had the desire to boost my energy level and solve some nutrition issues.

Paying close attention to what I eat has taught me a bunch about my body and answered some mystery questions.  I have identified my extreme aversion to nuts, and this has made my life much better by eliminating stomach issues.  I have also discovered that my addiction to sugar is extreme.  I have been attempting to kick it for the past year.

Here are a few other items I have taken to heart this past year.  I have done ok in all areas eating 3 meals and snacks.

CF WOD Book

I have spent the last week cleaning out my cupboards in an attempt to remove the large amounts of junk that have infiltrated my house when I let my guard down. After going through this process for  the 3rd or 4th time this year, today I reached my tipping point. I am tired.  Tired of the ups and downs.  In the end only I can determine what to eat and whether I want to feel my best. Of course nobody is perfect but, the 80/20 rule would be a step in the right direction.

Foods to eat CF WOD BOOK

This is step 1 for me – I had my blood work done this morning so I figure there is no better day to start fresh.

Day1: I started a journal, and using a variety of tips I have gathered I identified a few tips to help me succeed:

  • Keep a journal while you get started.

Track foods including times of day you eat and your exercise.

  • Eat more protein and “regular” foods.

Eat healthy foods that fill you up and you will be less likely to eat junk.

  • Eat more frequently.

Eat more often to avoid extreme hunger which can lead to binges.

  • Plan my weekly meals in advance.

Take the time to think about what you want to put into your body, and how you feel.

  • Cut back on portions.

Eat smaller portions and take your time.

  • Continue to exercise regularly.

Workout regularly and intensely, don’t let your regimen get boring and stale.

  • Find a motivating friend and keep each other on track.

Surround yourself with people who have similar goals and will be supportive of your aspirations. 

  • Frequently remind yourself why you want to change your life.

Write down your goals and the reason why you want to change your life.

Maybe the complete diet overhaul and exercise regimen was too much for 2013, after all it took me years to get past my thinking that slow long running was the “only” way to burn calories. I did commit to CrossFit with a vengeance but somehow working out is much easier for me that giving up sugar. It seems pretty unbalanced to workout constantly and fail to eat properly – I am thinking it is time to look at the other side of the equation with the same intensity.

My first motivational picture….  and reminder that I am in control of what I eat!

Paleo

I am eager to see what my blood tests reveal, and to be honest I feel pretty excited to have some more energy and begin fueling my body more efficiently.

Question of the Day:

What do you eat as a healthy snack when you are on the go, or in a rush?  

I Heart Peanut Butter and… Sugar Free Chocolate Pumpkin Cake!

Peanut Butter: Yummmmmmm!!

Three issues:  It is loaded with fatcalories and nuts upset my stomach.  SHOOT!  

Peanut Butter

Day 3 of the cupboard clean out and what to my wondering eyes should appear, a COSTCO sized jar of Peanut Butter!

Peanut Butter

In the absence of sugar, sometimes a few spoonfuls of Peanut Butter will do the trick- all the protein in the world doesn’t make up for the amount of fat in three spoonfuls of this delicious stuff.

Peanut Butter Label

I LOVE, LOVE nut butters of all kinds. What to do, what to do???

After a large debate with myself, I decided on making a homemade granola bar with the peanut butter rather than cookies.  I am less likely to gobble up 10 in one sitting.

Recently I ran across a powder peanut butter called PB2.  PB2 eliminated a few of the above issues, it is low in calories, fat and sugar.  It is also low in deliciousness, but  will do in a pinch.

PB2

You can see the difference in the fat content, carbohydrate, and even the sugar.  This comes in a powder format and mixed with water to form Peanut Butter.  There are two types.  A chocolate peanut butter and regular peanut butter (the chocolate tastes much better than the regular.)

PB2 Label

Of course i couldn’t make the peanut butter granola bar snack tonight because I had already made a delicious sugar free chocolate pumpkin cake.

chocolate cake

Have to love Pillsbury :-) … I added some sugar free cool whip and strawberries.  It was pretty good.

pumpkin chocolate cake

Sugar Free Chocolate Pumpkin Cake
 
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Sugar Free Cake
Author:
Recipe type: Dessert
Cuisine: American
Serves: 15

Ingredients
  • Sugar free Devil’s food chocolate cake mix.
  • 1 package of sugar free pumpkin jello pudding.
  • 1 carton sugar free cool whip.
  • Fresh strawberries.

Instructions
  1. Place cake mix and pudding mix into a bowl. Add ingredients per cake package directions.
  2. Bake per package directions.
  3. Add cool whip and strawberries.

 

IMG_4054

Good thing I went to CrossFit this morning… yikes!  This cupboard clean out has been the most unhealthy thing I have done all winter :-) .

Question of the Day:

What do you do to keep yourself from eating sweets?

Weighted Pull-ups and Marshmallow Bark

Skill: Weighted pull-ups.

That is what the WOD Board said on Tuesday.  My mind started to think through this logically, and I wondered who in the world could actually do a weighted pull-up.  Needless to say, I certainly wouldn’t be sporting a weight belt.

After struggling through my first set of 5 (not weighted but, unassisted pull-ups,) I took a little break and low and behold there was Sheila, weight belt and all pumping out pull-ups.  I ran to get my camera because it was so cool.  To be able to do a pull-up is amazing enough, but to do one with weight attached to your body is incredible. This talented girlie never ceases to amaze me.

Sheila Weighted pull-up

My pal above is also the motivator who instigated my signing up for “the CrossFit Open.”  What the heck, this is so far outside of my comfort-zone it is insane.  Not to mention, I had no idea what I was getting into.  The Open consists of 5 weeks in which we participate in 1 workout per week which is judged.  The workout is placed into a world-wide leader board in which you compete individually.

After the workout on Week 1, it took me a full week to recover!  The workout consisted of either a clean to overhead or you could snatch it, and double Unders.

14.1OpenWeek 2 consisted of overhead squats and Chest to Bar (C2B.) Who knew you have to be flexible to do an overhead squat? I could get the weight overhead but not even come close to squatting it due to my superior flexibility (a little sarcasm.)  So, week 2 was a bust for me.  I was a great cheerleader for the others though.

Week 3 went much better,  it consisted of box jumps and deadlifts which increased in number and weight each round.  This was fun, but again, recovery took about a week!

14.3 BoxesWeek 4 was another tough one.  I knew I was in trouble when I saw 50 Toes to Bars at the beginning of the workout. Thank goodness this workout started with a 60 calorie row or I would have had 5 reps. Love this picture of Leanna, I was judging as she rowed like a champion.  Notice, I am sporting my new official CrossFit Roseburg hoodie ;-) .

Judging Leanna 14.4 Open

 

One week to go…. what will happen next :-) ?   One thing is for sure, in addition to the moves in our regular class (weighted pull-ups) participating in the Open has given me some goals.

Speaking of goals…  I cleaned out my cupboards, this is recipe number 2 that I whipped up with the unhealthy ingredients I wanted to get rid of.  I have to admit these were pretty good and while loaded with sugar, they are better than 90% of other “treats” in the supermarket.

Chocolate Marshmallow Bark:

Ingredients Choc Marshmallow  Bark

Marshmallow Bark
 
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Chocolate Marshmallow Bark
Author:
Recipe type: Dessert
Cuisine: American

Ingredients
  • 8 oz bittersweet chocolate
  • 2 tsp regular butter
  • 3 cup(s) mini marshmallows

Instructions
  1. Line a 9×9 inch pan with heavy duty aluminum foil.
  2. Melt chocolate and butter over medium heat. Remove from heat and stir in marshmallows.
  3. Scrape mixture into a prepared pan until smooth and even.
  4. Place into refrigerator for about 1 hour until the mixture sets (about 1 hour.)
  5. Remove from refrigerator and cut into 12 pieces.

Chocolate Marshmallow BarkQuestion of the Day:

What have you done lately that was outside of your comfort zone?  

For me participating in this CrossFit Open has been a very new experience.  And… although I like the regular WODs that our Coach plans better, I am happy for the push outside of my daily routine.  I have added some goals to my fitness regimen for the remainder of 2014!