Wandering towards The Middle Way

I have never been one to traverse the elusive "Middle Way", no matter what the topic is. I like black and white. I like defined and delineated. I thrive on planning, clear direction, and goal setting. Many times, professionally and otherwise, this mindset is an asset. However, it has contributed to a lot of pain and heartache in my personal life. 

Being physically active and eating healthfully without being crazed; Still working on it every. damn. day.

Let me illustrate: For me, “I think I’ll go out for a run” is two quick steps from “and why don’t I just train for my first Marathon!” I have this quirky all-or-nothing mentality that has caused me a lot of trouble, anxiety, and needless stress.

Looking back at where I was a year ago, in May 2013, I can see more clearly than ever the un-healthiness of the “Healthiest I’ve Ever Been” status I’d achieved. I was at my lowest weight - a weight that left me feeling cold even in the heat of summer, and having very low-energy, even for daily activities. I was physically active for at least an hour most days- to the point of it interfering with other life stuff.  I consistently tracked every calorie that went into my body, and rated each and every thing on this self-imposed scaled of whether or not it was a “good” food or a “bad” food. Of course, I was not allowed to let any “bad foods” enter my system.  I had essentially turned being thin and fit into a religion, one to which I was an enthusiastic convert, diving headfirst into orthodoxy.

Now, I’m reformed my worship. I’m still practicing in the temple of Fitness, but I am fitting it in to my life where it belongs. It’s a component of a well-rounded, happy me; it’s not all-consuming, it is not ME. Throughout the last year since my "turning point", even within all these struggles with food, nutrition, feelings, cravings, sadness, and exercise, I have been building a more resilient self. Deconstructing the tough, hardened, rigid self I had created and taking pieces to form a flexible, adaptable, authentic me.

What this looks like for me: the ability to exercise frequently or even participate in races without having to train for the Olympics. The ability to eat healthfully and nourish my body without going on a Whole 30, Paleo-inspiried elimination diet. The ability to get to a place of fitness where I feel comfortable, energetic and active without feeling like I’ll be PERFECT if I just loose those last 2 lbs.

I’ve been working hard at this elusive destination- this Middle Way of health/fitness. I’m moving towards it. Heck, I guess that being on the path to the Middle Way essentially means I am already traveling the Middle Way. Now if I could only quantify where the true Middle is? ;) Just kiddin'.

In the midst of all this flailing about, there is a LOT to be proud of:

• I continue to flail. I fall and fail on a weekly basis, but I get back up. Each time, I am a bit better at picking myself up, I fall a little less far, and I can rebound more quickly.

• I’m consistently making it to the gym several times a week- I have successfully cultivated a Gym Habit- that’s a big deal!

• I’m still un-packing my eating issues. Overall, I am more relaxed with eating what sounds good to me, without a lot of restriction.

• I've continued to take whatever action is available to get my elusive menstrual period back ,and most days, I can stop myself from flipping out that I haven't had it in more than 1.5 years. Most days.

• I am working, with the support of counselors, through a lot of the emotional issues that put me in this mindset in the first place. Counseling is painful, terribly slow, and helpful. Also, sometimes it’s the worst.

• I am falling back in love with exercise, for the simple pleasure of it. I have continued to run 2-3 times a week for fun, I am getting back in to yoga, and I’m thinking about a 10k race here in a few weeks.

• I’d still REALLY love to become a Spinning Instructor, and I’m planning on registering for a certification course for the end of June. 

The gift of honest self-reflection is priceless. It's a gift that I try to give myself in the toughest times, because a little stumble on the path does not equal a back-breaking tumble down the hill of the Middle Way. As the amazing Cat Stevens would say, ♫ There's so much left to know, and I'm on the road to find out ♫ 

The Well-worn Road of Health and Fitness

Hi friends,

I have had a tough couple of months here, although I think I am turning a corner, finally.

This has been such a year of Highs and Lows. On the High side, I've learned and thought a LOT (too much!) about healthy eating, clean eating, Paleo eating, high-fat low-carb eating. I've hit some great physical benchmarks- completing my first and second Half Marathons, finishing 12 (will be 13) races in a year, loosing over 30 lbs, squatting more than my body weight. I've developed a regular gym habit, which I've sustained for over a year.

I have also struggled with a lot  of Lows this year. Over the past 12 months I have struggled with loosing my period (in February of 2013) and going through a series of tests & doctor visits to try to figure out what is going on, Getting down past my "Goal Weight" to a place that was not very healthy or realistic for me to maintain, a very tough transition of leaving a job at an organization I thought I'd be with for the next 5 years, intentionally having to gain weight back (and then some) in an attempt to regulate my period, and trying to make the transition to this new, great job as a normal, functioning employee who feels valued and respected. On top of all of that, I'm feeling ready and excited and even anxious to start a family with my hubs, yet I cannot do so because of the lack of a menstrual cycle.

The past 5 months, particularly, have been pretty low. Feeling like I have lost a lot of the physical progress I made due to intentional weight gain and then emotional eating. At first, I was gaining weight back to be at a body fat % where my period might return. Now I am definitely in a safe zone there, and probably heading back into the overweight category without successfully regaining my period. This has been a huge blow to my self-confidence and self-esteem. I'm now in the process, with the help of a counselor, of building my self-esteem back up.

I have learned some truly life-changing thing about myself in the past 12 months:

• I have huge issues with  burying feelings that I can't manage and "dealing with them" through emotional eating. This "coping" mechanisms has been super destructive to my life in the past several years. 
• I withdraw from friends and family when experience severe emotional distress, rather than reaching out, which is silly!
• I have really missed music and  involvement in the Jewish community, two things I gradually, unintentionally stepped away from. I don't know how I became so disconnected from them, but I need them as a emotional and spiritual outlet.

While these two things are hard truths to bear, they will help inform my focuses for next year:

• Reach out, connect, and put myself out there
• Open myself back up to exercise- I can still have exercise goals without heading down a Disordered Eating pathway again.
• Accept what comes next- if I get my period back, great! If not, we'll continue down the adoption path
• My body is capable of amazing things- Running farther than I ever thought possible, lifting heavy things, and functioning on high efficiency when I treat it well

The summary of all this craziness is this: I can't and WILL NOT let fear and anxiety run my life any more. The best way for me to respect myself is to treat myself well. Fuel my body with whole, nutritious foods (with some treats in there too!), Get out and be active most days, and Continue to build and grow my awareness of myself and others.

Thanks to everyone who has supported me on this roller coaster of a ride! I'm looking forward to 2014 and renewing my commitment to this fulfilling journey I have started.

Reflections on my Fittest Year (so far!)

Sept 7th, 2013 marked what I consider to be my 1 year Fit-i-versary:
On Sept 7th, 2012, I had my first fitness assessment at my gym. I had just joined the previous week, and I had barely begun my journey towards health and fitness.

Looking back, 2012 me would have been shocked by many of the things 2013 me has accomplished: 

• Picking up running & ENJOYING it
• Completing 9 fitness events/races including a 5k in under 26 minutes
• Finishing my first Whole30
• Hiking 13 miles in one day on the Appalachian Trail
• Loosing over 25 lbs (& maintaining!)
• Squatting 125 lbs

Even the fact that I've fit in a workout 4-6 days a week EVERY SINGLE WEEK for a year just blew the socks off my 2012 self. I've achieved lots of the short and long term goals that I set, and even knocked some things off of my 2013 "Bucket List".

Ringing in a new 'year'

I celebrated my Fit-i-versary of Sept 7th in a way I feel was very appropriate- giving a bit of my time to some truly inspiration athletes trying to achieve some of their own amazing goals. I spent the wee-early hours of Saturday morning at Run Woodstock, a weekend-long series of running events here in S.E. Michigan. I wanted to be a part of this awesome weekend, and I decided to volunteer as a Aide Station "Roadie" on the 50 K/50 Mile/100 K/100 Mile course. To see these incredible folks giving 125% effort was SO inspiring. 

Let me paint a quick picture:

I woke up, got dressed, made some oatmeal, and headed out the door around 4:40am on Saturday. I drove 40 minutes to get to Hell Creek Ranch, near Pinckney, Michigan, where the Run Woodstock weekend was being held. It was still dark when I arrived around 5:20am, and I could see lots and lots of stars in the sky! I parked, checked in, and drove with a new volunteer buddy to Gracie's Aide Station, where we'd be spending the next 6 hours helping race participants. It was really neat to see the runners, most outfitted with headlamps, trucking down the trails. At this point (6am), the 100 Milers and 100 K'ers had been going since 4pm!!! the previous evening, and the 50 Mile/50 K folks were just starting. 

Over the next 6 hours, I saw runners in elite form, and others who looked like this task was quite a challenge for them. I saw runners who looked amazingly unfazed by an 100 mile distance, and others who stumbled to the aide station and could not take another step. I saw a pencil-thin woman with a knee-gash get bandaged up and continue on the trail. I saw a father encourage his son, despondent by the distance he had yet to run, that he could and would finish. Many of the runners seemed to be over 40, if not over 50, which was an awesome surprise. 

I was really thankful to have had this experience, and to support fellow athletes in this way as I myself celebrated quite a year. As I drove home around noon, I spent some time reflecting on the key fitness lessons I've learned over the past 12 months.

Lessons from a year of Fit Living

Get Moving, and Keep Moving

It really is true- If you can make it to the gym, or to the start of your workout for the day, whatever it is, you're 90% there! Getting out 4-6 days a week and being active has been key for me; not only has it helped me to move to a healthy weight, but it's also been a stress-reliever, and allowed me to compete in 9 fitness events so far this year, a huge source of pride and accomplishment. If I feel like shit tomorrow, I'll still go to the gym. If I only do 30 minutes of cardio, no problem. 9 times out of 10, once I start my workout I feel better and I'm able to knock out a kickass session, whether that's 30 minutes or 90 minutes!

Eat to Fuel movement, not Move to justify Eating!

When you're looking to loose weight, you do need to create a calorie deficit somehow. This usually involves eating less calories than your body needs. Now that I am where I want and need to be, weight-wise, I have realized that I need to switch my mentality from working out so I can burn "enough" calories to one of "eating enough to fuel the awesome things I want to do". True athletes eat LOTS- enough so they can power through their practices, games, and events. There's no reason why it should be different for us everyday athletes; we need enough fuel to power our bodies and recover for another hard workout tomorrow!

It's all about Feeling Good

The biggest thing I've learned this year is that health and fitness are all about feeling good. Eat what makes you feel good. Occasionally, this could mean taking time for a cookie or a special treat. Most often, this means eating whole foods, saying no to processed junk, and eating until you're full; not less, and definitely not more. 

I learned that the same thing goes with weight- the weight you feel physically good at is better than the one where you look like a supermodel and can't make it through the day because you have no energy. In February, once I hit my goal weight, I just kept loosing weight. If I'm feeling and looking great at 110lbs, wouldn't 105 be AMAZING? I got down to 105 and found out that the answer is No; for me 105 or even 108lbs was not a sustainable weight. When I hit 106lbs and 17.5% bodyfat, I felt a little leaf, about to be knocked over by the wind. I was cold all.the.time, and I didn't really have enough energy to fuel myself. By all accounts, women can get down to 12% bodyfat and still be in a healthy range, but for me, this is not the case. I looked fit, I looked skinny, and I did not feel good. It wasn't worth it, and it took me some time to recognize those feelings.

I'm now at about 110-112 lbs, which is just fine with me. Not sure what my bodyfat % is, and I'm not sure that I care to know right now. I am learning to trust myself and my body. I have the knowledge and skills to make good food choices, to move and exercise in a way that will keep me at a healthy weight for me.

In Conclusion..

Lots of good things achieved, but I'm not done yet! This weekend, I'm headed to the Kensington Challenge for my first 15k, October 5th I have a "practice" Half Marathon at the Heroes on Hines race, all to prep for a MAJOR challenge- the Detroit Free Press Half Marathon on October 20th! I'd still like to take the Spin Instructor Certification this year- there's a class coming up in November so stay tuned for that! Thanks for your support and encouragement through my journey so far!

Weekly Goals - wrapping up August!

It's time for some motivation and inspiration, in the form of Weekly Goals!

Here are my goals for the week of 8/26-9/1

Workouts:

• 3 weights sessions, 45-60 mins each
• Monday, Wed & Fri
• 3 runs, including a 9.5 mile long run 
• Tues (soccer), Thurs (long run), Sunday (short run)
• At least 1 outdoor workout
• Milford 30k Ride on Saturday
• Hiking on Sunday 

Food prep:

• Seasoned ground chicken for lettuce wraps
• Ratatouile
• Turkey Chilli
• Hummus
• Chopped veggies for nori wraps
• Freeze bananas for smoothies

Nutrition:

• Eat enough! 1400-1700 cals, depending on the day and the activity level
• Make sure to eat enough at breakfast so future meals are not rushed or too far between
• Modified Whole 30, Week 3-
• Try to fill more of daily calories with actual meals and not snacks (even healthy snacks)

Let's hear your weekly goals!

It's Time... for a Whole 30-inspired Re-Set!

It's that time folks. As you might remember, back in January of this year, I tried mt first Whole 30 experience- NO gluten, grains, legumes, alcohol or added sugars for 30 Days. It was challenging, it was refreshing, it was exasperating, it was awesome. After the first few days of eating only whole, complete foods, I felt great! When the program ended, I decided to continue in a modified Whole 30 type of lifestyle;

• No gluten
• Added in very seldom rice & other non-gluten grains
• No cheese with the excepts of cottage cheese
• No Dairy with the exceptions of Greek Yogurt
• Added in Legumes

For the most part, I have stuck to this "diet" fairly well- I'd say 95% of the time. I have only had pasta once since January, pizza only twice. I haven't had bread/tortillas since January. I occasionally have a little bit of rice with a meal- maybe twice a month. I have only had cheese (with the exception of cottage cheese) 3-4 times, and I try very hard to avoid milk and dairy, minus greek yogurt. On this type of "diet", I've felt great, I've had a lot of energy, and I've avoided the frequent stomach problems I used to have that came with eating lots of bread, cheese, and other dairy.

Fast Forward to now:
The biggest pitfalls for me in the last 6 months have been, weirdly, "healthy" snacks with gluten. Things like graham crackers and granola bars that don't appear to be too bad for me are little tricksters; I eat one, and then I want another, and suddenly, I've had 7. No one needs to eat 7 granola bars in a day, friends.

I think the reason why these snacks have been my pitfalls is because they are foods on "the edge" of health. Granola bars can be gluten free and low sugar- they still really shouldn't take the place of a meal. Graham crackers have wheat, and they've been the small treat I allow myself, but I can't seem to have them in moderation, and they're a gateway to other sweets that I've been bingeing on lately; cookies, crackers, etc.

Overall, I've still been eating mostly whole foods, but added sugars have crept up bit by bit each week, and little cookie-cracker treats have been appearing more and more. Yesterday, I ate almost a whole cheese pizza. What?!

I feel that a 2nd Whole 30 can function as a re-set for me. I need to get back to basics, and really focus on those staple whole foods that I've gotten used to incorporating my diet, but are easy to replace with cheats, snacks and treats. Since I've done one already, and I have a good understanding about what irritates my body, today I will start a modified Whole 30 journey. I'll essentially be getting back to following my first Whole 30 post-plan:

That means NO:

• Grains 
• Gluten
• Alcohol
• Added sugars
• Dairy, including cheese

Exceptions:

• Oats- only regular or thick rolled oats, no granola bars or added sugars
• Legumes- I just can't eat/afford as much meat as Whole30 requires. Eating legumes will help me get in protein!
• Greek Yogurt- plain, no sugar added
• Cottage cheese- no salt or sugar added

Let's Go!!!

Post-Travel check-in: a Healthy Happy 5 year Anniversary trip!

We just returned from our Virginia vacation on Sunday, and it was amazing!! Don't have time for a long post here, but I did want to share a few thoughts and some pics. We had a GREAT time, and it was just what I was hoping for; Fun, active, lots of adventures, but a but of time to relax as well. 

As far as being prepped for clean eating/living on our trip, I consider it successful! When staying with our friends in Arlington, we made oatmeal + yogurt for breakfast each morning before we headed out to see sights. I had lots of snacks that helped to get us from meal to meal while out on the town. We visited two Farmers Markets, and when eating out at restaurants for lunch and dinner, I mostly had salads, lean proteins, etc. My splurges for the trip were scones and crepes for breakfast at the B n' B on Saturday and Sunday morning, as well as some greek Fro-Yo from Berry Berry on Saturday. Overall, what I ate gave me fuel to hike around all day, and feel good about my food choices all week!

I was able to get an intentional "workout" in every day except Wednesday (besides shlepping around DC):

Tuesday: Workout at gym before we left

Wed: Walked approx 4-5 miles around DC

Thurs: 1 mile treadmill run + 4-5 miles of DC shlepping

Friday: 2 mile treadmill run + 6-8 miles walking Monticello and Charlottesville

Saturday: 2-3 miles walking in Charlottesville + 5.6 mile hike in Shenandoah National Park trails

Sunday: 2.2 mile morning walk, 2-3 miles walked around Mt. Vernon & Olde Town in Alexandria

hubs and I about to visit the National Archives!

Awesome.

A thought-provoking conversation with TJ

Vegetables!! I basically make this face any time we were within 2 miles of a garden. :)

Grapes vines @ Monticello

City Market (Saturday) in Charlottesville

The Rotunda @ UVA (designed by Jefferson!)

Hiking in Shenandoah National Park (Jones Run 3.4 mile trail)

Turk Mountain Summit Trail in Shenandoah National Park- just beautiful.

An awesome trip- I'm glad to share more details of our adventure if you're thinking of planning a similar trip!

Prepping for a fun, healthy vacation!

Does following a clean eating/healthy lifestyle ever make you feel like a religious zealot?

Might sound like a silly question, but I've been feeling that way a lot lately! It can be trying sometimes, to be the one who is always turning down dinner rolls, breadsticks, or an after-dinner treat. It's all right- I don't mind being a weirdo, and I'm one of those people who likes to really entrench myself when I am passionate about something; I'm very passionate about healthy eating! I also know it can be easy for me to "fall off the wagon", so I'm just going to go ahead and strap myself on the damn wagon. :)

These thoughts have been floating around because of several recent and upcoming events- my birthday (it was May 8th!), celebrations with friend, and our upcoming Anniversary vacation! My hubs and I are headed to Washington DC and the surrounding area (Arlington, VA and Charlottesville, VA) for an almost-5 year wedding anniversary celebration. We've been looking forward to this trip ever since we planned it this past winter- a chance to travel together, relax, see sights, visit with a couple of close friends... gosh I can't wait!

In prepping for our trip last week, several panicked thoughts struck me-

What if I can't find anything to eat?! (Healthy, local/organic & fresh)

How will I exercise?!

Mike laughed at me when I asked him these things, and essentially said, "It's a vacation! We'll eat whatever we want and we'll relax!" While I will definitely be allowing myself more treats, and will try to be ok with not going to the gym every day, I will definitely NOT enjoy myself if I am feeling overly-full, or if I over-do it on the gluten, cheese, sodium, or sugar! That, combined with the fact that I now eat every 3-4 hours and get supa-cranky if I don't eat, is why I decided to plan ahead and pack a carry-on of snacks that will help fuel me throughout the week!


take a peak inside...
My Travel Food Bag:

• Good for shlepping around DC:
• Picky Bars
• Oranges
• Trail mix
• Annie's Snack Mix
• Kashi 7 Grain crackers
• Good for breakfast or a pre-dinner snack:

• Sweet Potatoes
• Hard-boiled eggs
• Dried Mangos
• Whole Foods 365 Instant Oatmeal packets
• Good for a lunch substitute
• Turkey "jerky" sticks
• Carrots
• Mini bell peppers

My Travel Fitness Plan:

I've already realized I need to come to terms with the fact that I will NOT be going to the gym every day. I will consider it lucky if I make it one day. But, we are active travelers. We will most be walking/metroing it everywhere, and lots of walking around to see sights. I'm going to get in two great workouts on Monday and Tuesday before we leave, and then plan for another weights session on Thursday. Other than that, my cardio will be coming from walking EVERYWHERE.

My workout plan for next week:
Mon- 4-6 mile run (my gym)
Tues- 1 hr weights (my gym)
Wed- lots of walking
Th- 1 of two Planet Fitness gyms in Arlington
Fri- Walking around Monticello!
Sat- Hike in Shenandoah National Park
Sun- Walking around Mt. Vernon!

I might try to get an early morning run or two in, through the neighborhood of my friends' home where we are staying for part of the trip, or possibly through the University of Virginia campus.. we'll see how that goes!

What do you think of my travel plans? 
Any tips or thoughts to share about your traveling-while-healthy experiences?

Recipe- Healthy Banana Muffins

Now that I've incorporated a bit of wheat back into my diet, I've been looking for healthy ways to eat it. I don't really want to get back to the "pancakes for breakfast, sandwich for lunch, pasta for dinner" scenario, I just want to add a few whole grains here and there! 

This Healthy Banana Muffin recipe includes whole wheat, oats, and is very low in added sugar. There are no eggs or oil in these babies! If you're looking for a healthy breakfast on to the go, try whipping up a batch of these!

Healthy Banana & Yogurt muffins

Ingredients:
1 cup oats 
1 cup whole wheat or white wheat flour 
1.5 cups mashed bananas (3-4 bananas) 
1/4 cup brown sugar/white sugar 
1 tbsp vanilla extract 
1.5 tsp baking powder 
1 tsp baking soda 
1 pinch salt 
1 tbsp cinnamon 
1 cup applesauce 
3/4 cup no-fat plain greek yogurt 
1 cup other fruit, frozen or fresh 

Directions:

• If you have a food processor, stick the oats in a for a few minutes, until they are broken into small pieces- a bit more of a flour consistency. 
• Add oats, flour, sugar, baking powder, baking soda, salt and cinnamon into a large bowl and sift together. 
• In a separate bowl, mash bananas, and then add applesauce, yogurt, and other fruit. 
• Mix the wet and dry ingredients together, add the vanilla extract, and bake in a greased muffin tin for 25 minutes at 400. 
• If you are cooking in a bread loaf pan, cook at 60 minutes for 350! 

Enjoy!

How Whole30 Changed the Way I Eat

It's been over 2 months since I completed my first-ever Whole30 program. Time flies! Today I'm taking a look back to where I started my Whole30, where I ended on January 30th, where I am now in terms of eating habits, and where I'd like to be.

As a reminder, Whole30 is essentially a 30 day commitment to eliminate inflammatory and unhealthy foods from your diet. This includes getting rid of gluten and all grains, beans and legumes, soy and dairy, as well as added sugar and alcohol. Bascially a BIG focus on meat protein, vegetables and fruit.

Jan 1st, 2013- Started Whole30
I started my Whole 30 experience on January 1st, 2013. I had a definite sugar addition, I was still eating a lot of gluten and dairy, and not REALLY connecting the gross feelings I had after eating them with the foods themselves.

I was eating what I thought was a lot of vegetables, but still filling in with a lot of bread products, which was again causing irritation and inflammation.

Jan 30th, 2013- Post Whole30 Results
The best result of Whole30, for me, was that it really helped me to identify foods that cause inflammation in my body. I can objectively look at foods like pizza or big chunks of bread, and know the feelings of discomfort I will experience after eating them. That's powerful, to have reconnected with those signals my body is sending.

I chose to willing divorce several parts of Whole30 that don't currently fit into my lifestyle. One was complete elimination of dairy- I still wanted to have limited dairy in my life. The other part was the amount of meat I was eating. When you're on Whole 30, you eat a LOT of meat! It's expensive, and as a former vegetarian who wants to source as much of my meat in a local, organic way I didn't feel like it was really necessary for me to eat THAT much meat.

April 8th, 2013- 2 months post Whole30
The biggest part of Whole30 that I've carried on with me is saying no to inflammatory foods like dairy and gluten products. While I have re-introduced limited dairy into my diet (greek yogurt and cottage cheese), and will occasionally have tofu, beans, or lentils, I have stayed away from other dairy products, and have been eating a lot less grains and gluten. This has resulted in a lighter, happier me! 

I can consider before I eat tofu and beans and decide if it's worth the gas I'll experience later. I've only had pizza once since I finished Whole30- it used to be a go-to junk food for me and I'd eat it at least once a week. Now that I can associate it with (TMI, sorry) staying in the bathroom for an hour afterwards, it doesn't seem that appealing!

The biggest dietary struggle I've continued to wrestle with post-Whole30 is eliminating wheat and added sugars. For me, these two are often linked into the mostly unnecessary foods we call baked goods. I've been able to avoid other grains pretty successfully (making hamburgers with no bun, taco salads vs. a burrito, haven't had pasta in 3 months), but when I get stressed, I still want to chow down on a cookie. Or two! Not only do I think I might be sensitive to gluten products, but for me, things made of wheat or other grains often represent empty calories. There are foods made with whole grains that can be really good for you, but when you're eating conservatively to maintain your weight & fitness level, a 170 calorie tortilla is just hard to fit into your day. Same with a burger bun, or 2oz of pasta that is 220 calories!

The future- Incorporating Whole30 into my diet
My strategy lately has been to make sure I'm bringing enough whole foods to work for lunch and snacks, so I don't turn to filler foods I don't need. I've also taken to carrying around a few oranges, Picky Bars, or Kind bars, so I have a less-processed snack option available if I start to get hungry. Mostly, I've been able to find that I don't need that piece of toast, that roll, or that bagel. If you don't really need it, why eat it?

• Limited dairy I've added into my diet has been working well for me so far- no real issues. 
• Minus the baked goods debacle, I'm pretty successful at avoiding wheat and grains, although I'd like to be a bit more vigilant about it. 
• I have beans or tofu 1-2 times a week, and that has been a good balance. 
• My sugar intake has picked up- only in the dessert area. Otherwise, I am really good at screening out unnecessary sugars from my diet. 
• LOTS more fruits and veggies, which has been AWESOME!

I plan to continue on eating in these ways, since the limited re-introduction of these products has worked for me.

Overall, I've been able to incorporate a lot of what I learned during my Whole30 into my day-to-day living, and I've benefited from it. I'll continue to do so, and I'm happy with that!

My first Liebster Award! Sharing the Love

Awesome!! My bud Jennifer from Wine To Weightlifting nominated me for something called a Liebster. It's sort of a “getting to know you” award. Here are the rules:

• Each nominated person must post 11 things about themselves.
• Answer the questions that the nominator set for you.
• Create 11 questions for the people you’ve nominated.
• Nominate 11 people and link them to your post.
• Go to their page and tell them and most importantly, NO TAG BACKS!

11 Random Facts About Arika:

• My birthdate is a palindrome: 5-8-85 
• I was a premie when I was born- I weighed 2 lbs, 12 & 1/2 oz!
• I love gardening and canning, and blog on those topics here
• I am TERRIBLE at returning books to the library and I regularly make "donations" there ;)
• I played the flute from 6th grade- college and was in Marching Band for 6 years
• I DO NOT like peanut butter. Not allergic, just think it's gross!
• I was a vegetarian for several years in college and mostly ate grains and fruit. Not so healthy!
• Cannot handle when people crack their knuckles, etc. in front of me; it's such a gross noise
• Favorite basketball player- Shane Battier. A friend and I followed Duke Basketball religiously in high school (1999-2003) and he was my favorite player. I have a signed Duke jersey from him!
• One time, when I was 8 or 9, my mom ran over me with her bicycle (and I lived to tell the tale!)

Here's the questions that Jen posed to me, and my answers:

What is your favorite fitness activity, and how did you get started doing it?
A) It's hard to pick a favorite. I love being active, and I love variety! I'd have to say it's a four-way tie between Running, Lifting, Yoga, and Spinning!

What is your favorite cheat meal, and how often do you do it?
A) Most of my cheat meals involve bread and once I eat them I feel yucky! So I'd have to say dessert of any kind. I probably have a small dessert 2-3 times per week. Keeps my actual food intake really healthy!

Most favorite “healthy” recipe? Share the link if you’d like, too!
A) Gosh- I've been cooking for myself so much lately that it's hard to choose!

How old were you when you started taking care of your fitness?
A) 23 when I started to workout regularly for the first time seriously, 25 when I started again, and 27 when I've most recently lost 35 lbs and am now on to maintenance. (23, 25, 27..Those even years were trouble, huh?)

What is your worst bad habit?
A) Nail-biting and serial over-committment to projects!

Favorite place to shop?
A) I'm a cheapster. I like to rock the thrift stores, although for athletic apparel I like to go to my local running store, Running Fit. I also like TekGear brand- at Kohl's 

Top song on your workout/running playlist?
A) Surprise! I don't workout to music unless it's spin class. I LOVE music, but I find I have to get the perfect song on for the perfect tempo, and then I'm fiddling with my mp3 player instead of concentrating on my workout.

Why did you start blogging?
A) I started blogging over 4 years ago, to start to share my journey into healthy living, gardening, and growing my own food (my other blog is here), but started 5ft and Fit! several months ago to document my weight loss journey, and hopefully share and inspire others, especially short ladies, who have struggled with fitness, weight loss, and finding a balanced, healthy lifestyle!

Do you prefer to workout at home, at a traditional gym, or a specialized workout facility?
A) I've done P90X at home before with some success, but I am IN LOVE with my gym currently- it's owned by our local community college and it's very spa-like. Lots of great classes, a hot tub, a big selection of cardio machines and a pretty nice weights area. I can't duplicate that at my house!

Favorite board game or smartphone game?
A) Oooh! I love games!! I especially like word games like Taboo, Apples to Apples, Scattergories, or Times Up!

What vitamins or supplements do you take daily?
A) A multi-vitamin on and off, but I will be starting to take glucosamine daily very soon, for my spine & vertebrae!

My Nominees:

So now, I get to choose 11 more people to do this fun little survey! These are bloggers whose blogs I enjoy and regregularly check-in on. Make sure you check them out!:

Alicia at In Healthy Habits We Trust
Holly at Holly Would if She Could
Tara at A Daily Dose of Fit
Chris at Marathon Living
Laura at Mommy Run Fast
Becki at Fighting for Wellness
Amanda at Run to the Finish
Elle at Nutritionella  
Kacie at Savvy Sassy Me
Maria at Lift Love Life
head Goal Crrrusher over at 300 Lbs and Running

My questions for you:
1. What's your favorite race distance (if you like to run/cycle)?
2. Favorite dessert item?
3. Your go-to meal on the go?
4. Dream fitness destination?
5. Ultimate motivational workout song for you?
6. What keeps you moving?
7. What was the moment where you first realized you wanted to commit to a healthy lifestyle?
8. Do you have a fitness/workout mantra? If so, what is it?
9. Favorite inspirational athlete (doesn't have to be a professional)
10. Favorite piece of workout attire?
11. Favorite healthy cookbook?

Weight Training- Get Started Today!

I'm a big fan of doing something just because nobody thinks you can. That's reason enough, right? :) The topic of conversation recently for a lot of ladies aspiring to get in shape (and men too) has been: 

"Should I strength train/lift weights?"
and  
"I just want to loose weight. Won't weight training make me bulk up?'".

I have learned a lot over the last 10 weeks of my lifting program of choice, StrongLifts, and I'd like to share some tips to getting started with lifting. I believe that Weight Training is an essential component for ANY athlete, regardless of your goal.

Get Started!  

Tips for adding weight training to your schedule:

Learn It
Youtube has some awesome videos if you are looking for guidance on how to do certain exercises. When I started StrongLifts, I didn't know what a Deadlift or an Overhead Press looked like. BAM! Looked it up on Youtube. Practice the movements at home in front of the mirror, and you'll be ready to go when you get to the gym! Don't be afraid to practice the movements with no weight until you get it right- good form is SO important.

Mean It
One of the toughest parts of learning to lift was actually entering The Weight Room. Its usual inhabitants are hulky muscle men- Can you really fit in next to them? The answer, of course, is HELL Yes! First of all, as long as you're being safe, don't be shy about staking out a weight bench and taking your time figuring things out. We're not talking about monopolize the bench for hours, but know that your 20 (or 30 or 50) lb bench press is just as important as their 140 lb ones! Secondly, most hulky muscle men are pretty friendly, if you greet them as weight-lifting equals. Nothing to be afraid of!

Do It
It's hard to escape the Cardio Trap, and I know it well- "If I stop doing cardio, I won't loose the weight I'd like to. Maybe I should wait until I hit my 'goal weight' before I start lifting".Weight training doesn't burn as many calories during the actual workout, but has a much greater afterburn than cardio exercise. If you're nervous about dropping cutting out cardio, or you love running, etc., phase in weight training little by little.

Maybe start with 2 days/week for 30 minutes, and over time, you can transition out some of that cardio! I started by doing 30 mins of cardio 5 x/week and 30 mins weights 2 x/week. Now, for the past 10 weeks, I've been doing  30-60 mins of running 3 x/week and 60 mins weights 3 x/week! I haven't bulked up or turned into a she-hulk, I promise! And my bodyfat % has decreased by nearly 5% in 2 months! Not too shabby, weightlifting. Not too shabby at all. :)

Schedule It
Like any other fitness routine, weight training will give you the most results when you engage in it regularly. Whether you're starting out with 1 or 2 half-hour sessions a week, or going for 3-4 hour-long sessions per week, figure out when you'll get that weight training in, and what your routine will be. Even if your focus isn't building muscle, there's no reason NOT to make yourself a lifting program, or find one and follow it (New Rules of Lifting for Women or StrongLifts are two popular ones).

Share It
I feel that as a lady lifter, it's my role to spread the good word- the Lifting Gospel, if you will! Adding a strength building component to my workouts has had a lot of benefits for me, and I want to let other folks know that you don't have to shy away from weights and that strength training has lots of healthy benefits:

• Increased strength
• Feeling like a badass
• Stronger running
• Fat loss and muscle gains
• Repping for strong ladies everywhere!

Are you currently weight lifting? 
If so, how are you liking it? 
If not, what's holding you up?

Developing a Healthy Morning Routine

I have been try a new morning routine lately, namely having a morning routine. I've always been a morning person, but I have been staying up later and later at night, over the years. When you get to bed at midnight or 1am, it's tough to be a morning person, because you're just not getting enough sleep! I had been waking up later and later in the morning, and thus having less and less time to prepare before heading out to work; that feels stressful!! In an effort to get back to being that chipper morning person, I've been cultivating a few healthy AM habits:

Greet the Dawn
For the month of February, I am waking up when the sun does! Through Social Workout, I am doing the #DawnPatrol challenge. Here's the scoop,  "Wake up, sleepy head! For the entire month of February, join us in rising with the sun. It's the shortest month of the year, so that's just 28 days of virtue. Few things are better than being awake at dawn, rising with nature, and being in synch with the stars..What you do with that extra time is entirely up to you". I've been pretty good so far- I've only missed one morning. Since I usually head to work between 8:30-9:00am, waking up at 7:30ish is giving me a nice hour to make breakfast, stretch, relax, and wake with a bit more intention. It's also allowed me to work on my other morning habits...

Drink some Tea

Tea is my morning beverage of choice; I'm not a coffee person. Hubs and I have been capping off each evening for the last several months with a pot of tea, and since my DawnPatrol challenge, I've been making a small pot of tea in the morning as well. There's a soothingness about the ritual of tea making, and a hot bevvie before I go to work gives me that extra little push out the door that I need.

"Me time"

Having an extra hour when I wake up has been almost a luxury! Maybe I'll read a bit of a new book lent from a friend; maybe I'll curl up with a kitty; maybe I'll plug away on a new blog entry; maybe I'll just sit and enjoy my tea. This little cute one on the right is Athena. :) She keeps my chair warm!

Breakfast at Home

Ever since I began my first Whole30 (and now that I've finished), I've been making most of my meals at home. Lunch is pretty easy to grab and bring to work, dinner is usually a salad or a crockpot dish that has been cooking away, but breakfast is sometimes a challenge for me to eat at home. When I wake up early, I have an extra 15-20 minutes to hard-boil some eggs, add fruit and granola to some greek yogurt, or cook up bacon & eggs! If I'm REALLY prepared (this is not usual), I'll use my morning time to make a breakfast casserole or some fritatta muffins for the rest of the week!

Share: What are your favorite healthy morning habits? 

Best. Breakfast. Casserole. Ever.

AS the title of this post implies, this might just be the Best. Breakfast. Casserole. Ever.

Why, you wonder? There are several key factors that make this dish THE BEST:

1. Easy to make
2. Lots of veggies
3. Quick cook time
4. Customizeable
5. Paleo-compliant
6. DELICIOUS!

Also, unless you are a vegetarian, there is one ingredient (besides eggs which are the main ingredient) that I strongly suggest you run out and purchase right now: Whole Food's Chorizo sausage. It's out of this world delish, guys. To me, it takes this casserole from "pretty great" to "fucking awesome". And you want your breakfast to be fucking awesome, don't you? :) Without further ado...

Spicy Chorizo and Veggie Breakfast Casserole

Ingredients:

1 lb chorizo sausage
6-8 eggs
1 medium onion, finely chopped
2 bell peppers, finely chopped
1 sweet potato, cut into 1/2" pieces
1 jalepeno, finely chopped

Optional: 
salt
pepper
Frank's Hot Sauce
cilantro

Directions:

• Pre-heat the oven to 375
• In a frying pan, brown the sausage
• Crack eggs into a 9x13 baking dish and wisk 
• Add sausage, chopped veggies & optional ingredients

• Stick dish in oven and cook for 25-30 minutes, until cooked throughout. 
• Serve with an extra shake of hot sauce and some chopped cilantro, if desired.

Enjoy!!

Day 31: My Post Whole30 Wrap-up!

Yesterday was the day, friends. The LAST day of my #Whole30 program, which I started on January 1st! It's been quite an adventure. Some days seemed never-ending, and others flew by. Most days, I felt excited, refreshed, and challenged by this new lifestyle. Some days, I felt defeated and felt like quitting. But I did it!!

Post Whole30 Reflections

Biggest Challenges: 

• Going out to eat and staying compliant
• Resisting the Jewish Grandmother-offered snacks, with a side of guilt about why I'm "so thin now"

Easier than I Thought:

• Because there were lots of strict rules, it was easier than I thought to follow them

Favorite benefit:

• I don't think I can choose- but I feel great and that's probably the best benefit for me. No bloated feeling, no cheese-induced bathroom trips.. so nice!

Before Whole30

• 117 lbs
• Always noshing on chocolate in the afternoon
• Afternoon tiredness hit me every day at 3pm
• Trouble turning down unhealthy foods when offered
• Potential sensitivities to gluten and lactose
• Lots of guilt around what I ate that didn't make me feel good

After Whole30

• 111 lbs
• I have "pre"-abs that are starting to show!
• Have almost eliminated "bored snacking"
• Comfortable with no added sugar in Tea, Sweet Potatoes, other "desserts"
• Found lots of new ways to incorporate more veggies into my diet, as well as protein
• Knowing that I "Eat Clean" makes me feel good, mentally & physically

Challenges Ahead:

• Going "off-plan" and still being able to eat healthfully 
• Reincorporating gluten and grains without going overboard and becoming the Pasta Queen again!
• Figuring out a way to fit occasional healthy desserts into my diet without it being an every-day occasion.

So off I go! For the next few days I am going to try to re-incorporate some dairy products- namely cottage cheese and greek yogurt. I am nervous for the way my stomach might feel when I eat these things, but I know that if they bother me, I can simply eliminate them from my diet!

My Plan for the weeks ahead

Eat Clean(er)

• 6-8 servings Vegetables/day
• 2-3 servings of protein/day from:
•  sustainable meat & eggs
• legumes
• nut butters
• cottage cheese/greek yogurt
•  2-3 servings of Fruits/day
• 2-3 servings of Whole grains/day
• Chocolate in moderation (2-3 servings per week)

• Avoid:
• Refined/enriched grain items 
• Milk and cheese (not including cottage cheese/greek yogurt)
• Added sugars, although prioritizing honey & maple syrup as sweeteners when applicable

Staying Motivated AFTER Weight loss

I'm at a VERY exciting point in my continual fitness journey- a point where I am almost at my "target weight"! To even call it that might not be accurate- my target weight is less of a weight I've always dreamed of being and essentially a weight that I think is healthy and manageable for my age, height, gender, size, and fitness level.

One lesson of the many I've learned on this journey is that I am hugely motivated by goals. If I don't have defined goals, it ain't happening. On the other hand, if I have clear, SMART goals, I can amaze myself with what is possible! So as I'm heading down towards this magical "target weight", I've started a new list of Health & Fitness Goals for my new, weight-maintenance world. I'll be turning my focus from weight loss to strength and muscle development, flexibility, and improved athletic performance.

Process goals

Work out 6 x a week for 60 minutes

Incorporate the following workouts into schedule:

• 2 short runs (between 2.5 and 5 miles)
• 1 long run (6-10 miles)
• 3 45 minute weight sessions (2 Strong Lifts x week)
• 1 yoga class
• 1 Spin class

Up calorie intake to 1450/day + extra workout calories 

Maintain weight at 110 lbs +/- 2 lbs

Fitness Goals

Body fat percentage: 

• 20% by 3/7/13
• 16% by 6/7/2013

Improve run times (by 12/31/2013)

• 5k time: under 26 minutes
• 10k time: under 50 minutes
• Complete a Half Marathon in under 2 hours 

13 in 2013 Challenge (by 12/31/2013)

•  Complete 13 fitness events in 2013 (see my list of events on the right)!
  

Pull-ups (by 12/31/2013)

• Do 10 consecutive pull-ups!

Strong Lifts: (by 3/7/13)

• Bench Press- 65lbs
• Overhead Press- 60 lbs
• Deadlift- 100 lbs
• Row- 80 lbs
• Squat- 100 lbs

Health/Nutrition Goals 

Eat Clean(er)

• 6-8 servings Vegetables/day
• 2-3 servings of protein/day from:
•  sustainable meat & eggs
• legumes
• nut butters
• cottage cheese/greek yogurt
•  2-3 servings of Fruits/day
• 2-3 servings of Whole grains/day
• Chocolate in moderation (2-3 servings per week)

• Avoid:
• Refined/enriched grain items 
• Milk and cheese (not including cottage cheese/greek yogurt)
• Added sugars, although prioritizing honey & maple syrup as sweeteners when applicable

Share:  
Have you gotten to a place of weight maintenance? If so, what goals keep you inspired and motivated?

Incorporating Whole30 into a long-term Healthy Lifestyle

Now that I am finish Day 20 of the Whole30 program, I'm able to see lots of positive result but some interesting realities as well. There are some big "pros" to eating a Paleo-esque diet, and some drawbacks as well.

Mini-Fritatta muffins with Bacon... mmmm! Def a PRO.

Whole30 program "Pros":

• Focus on veggies
• Learning new ways to prepare meat & incorporate into diet
• No added sugars= increased awareness of how much sugar I was eating 
• Focus on quality ingredients, from organic produce to sustainable meat
• Inclusion of healthy fats such as coconut, avocadoes, and olive oil
• Stops me from using bread as a filler at every meal
• Body is feeling good- no bloating, inflammation, or stomach irritation
  

Whole30 Program "Cons"

• Find myself eating lots of fruit, and going over my recommended sugar amounts anyway
• I don't really want to eat this much meat! 
• This is definitely a hard diet to maintain while simultaneously being a person in the world

Overall, I think that there are more pros than cons to the Whole30 program and to Paleo-based eating in general, but I am starting to think about what Day 31 will look like for me. Which foods will I choose to re-incorporate; which will I decide to live without?

My post-Whole30 daily diet thoughts so far:

a typical #Whole30 grocery haul for the week!

• Focus on Vegetables
• 2-3 servings of protein from:
•  sustainable meat & eggs
• legumes
• nut butters
• cottage cheese/greek yogurt
•  2-3 servings of Fruits
• 2-3 servings of Whole grains
• Chocolate in moderation (2-3 servings per week)

Avoid:

• Refined/enriched grain items 
• Milk and cheese (not including cottage cheese/greek yogurt)
• Added sugars, although prioritizing honey & maple syrup as sweeteners when applicable

*Note- I really prefer the taste of refined/white flours & grains for many foods (pasta, rice, etc) so I think I will just limit my intake of those items in general. I do enjoy whole wheat bread, and I have locally-grown grains that I can mill at home to make bread with! I'm comfortable with occasionally eating bread, which I made at home that will have a list of 4 ingredients.

*Note- Baked goods with refined flour and chocolate are my downfall. Chocolate chip cookies! I need to indulge in these treats sparingly without "treating myself" to 2-3 cookies per day.

I'm trying to keep an open mind until the end of my Whole30 program, and after I re-introduce some of the eliminated items, before I make any firm opinions or decisions. Overall, I think I have already learned a lot about my eating habits, my diet pitfalls and weak points, and I've expanded my recipe repertoire a LOT! All positive outcomes that will contribute to my health in the long-term.

Day 15- Whole30 reflections at my Halfway Mark

I have been a bit of a Whole30 rollercoaster for the past several days. I had a few days (Days 11 & 12) where I was angry at the Whole30 program, and myself. I asked myself "Why did I decide to do this stupid Whole30 thing anyway!?" . Whole30 is tough in that way- it's an intense change from the Standard American Diet, even for those of us who were already eating a lot more healthily. Since it's a self-imposed diet & lifestyle change for me, at times it can feel ridiculous.

Om nom nom. Bacon!! and a Carrot-orange-ginger Juice

I quickly found out that I was also starting my period on Day 11, which that explains the over-emotional reaction as well as the 3 minute mini-breakdown I had where I whined to my hubs, "Whyyy-ah? Why can't I just have some breaad-ah?". He reminded me that I'm doing a really great job, and that I would be upset with myself if I "cheated" now. Thanks, man! :)

Other than that little break in confidence, and the occasional nightmare in which I consume non-Whole30 compliant foods and wake up thinking that I really ate those things, I have been feeling really great. I mean REALLY GREAT! You feel great when you regularly eat bacon for breakfast, I've found ;)

It's hard to describe the changes and improvements I've been seeing, because I think the main change that I see is the absence of certain symptoms of the foods I'm not currently eating; of stomach issues, irritation, or inflammation. The important thing to note about this change is that I do not have any (known) allergies, but despite that, I have definitely noticed these Things I am no longer feeling in my body: (These are not particularly gross but TMI warning if you can't handle normal human body functions):

• No more uncomfortably full feeling I would get at least 4-5 times a week after a meal
• No more need to run to the bathroom after eating cheese or dairy products
• No more inflated-stomach feeling I get when I eat most grains (esp. gluten)
• No more 3-4pm energy crash 

Other positive effects I am noticing:

Awesome Salad- Roasted Beets, Butternut Squash and Kale!

• More steady energy throughout the day
• More recognition of sugar cravings AS sugar cravings when they happen, and being able to re-direct them (sometimes!)
• Little-to-no bloating/water retention while on my period. Usually my weigh goes up by 1-3lbs while on my period, so I just stopped weighing myself for that week. I happened to weigh myself today, and I am down 1lb from my weight as of 2 days ago. That's the opposite of a typical period week for me!
• Feeling that my body is able to actually utilize the calories I am feeding it, rather than just storing them

It's Day 15 of the Whole30 Program, and I am feeling glad that I committed to this challenge. 
Here are my goals for my next 15 days of my first Whole30 program:

1. Continue to reduce my sugar intake, even though it's all from fruit
2. Make 2 new crockpot recipes per week 
3. Find two new breakfast options that are still "breakfast-y"
4. Cook something with turkey (roasted turkey, turkey burger, etc)

Thanks for reading! If you've done Whole30 before, please comment on this post and share your thoughts! If you're interested in knowing more about my Whole30 experience, send me a message!