Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts

Tuesday, July 14, 2015

Excuses and ice cream.... we're back!

Oh my word.  Talk about LAZY people!!!  OK, maybe we aren't lazy, just super busy which is why this blog has taken a back burner this past year... I'm sorry- I'm sure we've lost a number of readers, but hopefully we can build up the "following" again... I've been doing a lot of thinking and a number of things in my life are going to change and improve... One of those things is Wake Up and Glisten!

So... I thought I would start the blog back up with a post about one of my most favorite things... ICE CREAM!!!!  I LOVE ice cream... That might be an understatement... I really, really, really LOVE ice cream.  This does not bode well with my weight loss and health goals...

I wanted to share my thoughts on ice cream, and a healthier solution to still get that "ice cream fill"...

First of all.. what is it about ice cream that I love?  I really enjoy the coldness and sweetness of it.  As we all know- sugar is addicting (especially refined), and since we crave the things we feed on, it makes since that I want ice cream EVERY NIGHT...  So, the other night I was wanting ice cream, but I've been doing really good this week on my eating plan, so I didn't want to throw it off.  I remembered a dessert that an old roommate told me about and that is basically frozen bananas, pureed into an ice cream-like dessert.  It totally satisfies my ice cream craving, and is so much healthier for me!!



I thought I would take a minute and compare some of the nutritional facts between my favorite ice cream (Haggin-Daz Peanut Butter and Chocolate) and the Banana ice cream I make at home (becoming a new favorite)...

Banana :                                                                         Almond Milk:


Haggin Daz:


In case you can't read the stats:

Haggin-Daz:
serving size- 1/2 c
Calories 340
total fat- 23g
carbs- 26g
sugars- 22g
Protein- 8g
All that for 2 cups of ice cream...

Now, for the banana ice cream-
ingredients- banana and almond milk

Serving size 1 banana
Calories- 105
total fat- 0.4g
carbs-27g
sugars-14g
protein- 1.3g

Almond Milk-
serving size- 1 cup
calories- 30
total fat-2.5g
carbs- 1g
sugars- 0g
protein- 1g

When I make it, I use 1 1/2 bananas and 1 c of almond milk, and that yields about 2 cups of ice cream... So, either way i eat 2 cups of ice cream, but one is 1360 calories and the other is 195... now, I will add peanut or almond butter sometimes and that adds 190 calories, but still... 385 calories for 2 cups is much better than 1360 for 2 cups...

Just a thought!    And after a great workout, I usually have some calories to spare, so I don't mind "splurging" on 385 calories for dessert!  Tonight, I still have a 360 calorie deficit!




Thursday, June 19, 2014

Rev3 Triathlon- Recap

I just now realized that I never posted about my race on here... I've posted other places, but I want to share my journey with those of you who haven't read it here!

This is a super long entry/email, but please stick with me- If you don’t want to read the entire recap, just know that it was a great race with some road bumps.  Thank you to all who supported me financially and those who supported me through prayer.  Both were very much needed and very much cherished.  Now, if you want to read the whole “recap” see below…

Race weekend has come and gone.  Unbelievable!  On Saturday morning, Stacey, Allyson and I drove out to Knoxville.  Once we got out there, I headed to the expo and got checked in- picked up my packet, timing chip etc.  I then met up with Andy and the Knoxville team, and we went out for a short bike ride (to make sure that everything was working).  After that, we met up with Coach and then Andy and I jumped in the river for a practice swim (I guess to make sure our arms were working..) ha!  It was about 400m I think- waters were choppy, but it was a great temp.  After our practice swim, we had lunch with the Knoxville and Atlanta team and then headed to the hotel.  That night, we had an inspiration dinner.  This was an absolutely amazing time.  Anthony honored the coaches and mentors, he then recognized those of us who raised at least $1,000 over the minimum commitment (I was part of that group), and then he recognized the top 5 fundraisers for this season.  Surprisingly, I was one of those people!  I was SHOCKED when he called my name- I was the #5 fundraiser, and Andy was #2!!! So 2/5 top fundraisers were from Nashville!  GO US!  We also got to hear from a survivor who had first hand benefited from the funds of TNT.  I cried a lot that night. 

Then it was time for bed because I had an EARLY morning.

4AM- race morning
I woke up and went downstairs to get my oatmeal ready.  While down there I actually ran into one of the female pros who was competing also.  She was soo nice and super encouraging to me as well.  I then headed back up to my room to have my quiet time with the Lord and pray over my day.  I so cherished that time as it set the stage for the day.  I prayed for myself, Andy and Bridgette.  After spending time with the Lord, I started getting ready.  Already, at 5am, I was getting emotional as I put on the full Team In Training race jersey.  I could feel the weight of the day as I put on that jersey- even though I had been training all along, there was something different about putting on the jersey.  I got all “tatted” up and headed out to meet Andy and Coach.  We headed down to transition and I started setting up my area.  We took a lot of pictures, laughed, messed around some, but then the nerves started to hit.  I realized that I was getting closer and closer to jumping in the water and that meant I was getting closer to having this event being over.  Time to walk down to the swim start.  Coach, Andy, Cary and I walked down there- the entire time I was wishing I had my headphones with me so I could “get in my zone” but I didn’t, so I settled with singing worship in my head as we walked.  Just before we jumped in the water, I was able to pray with Bridgette, who was super nervous since this was her first tri, and that was a sweet moment. 

 
Swim-
I felt really strong going into the swim.  I had 2 goals for myself for the swim- 1. Swim the entire thing- don’t hold onto the kayaks and 2. Finish the swim in 30 min.  I successfully did #1- thanks to my training and my swim time was 32 minutes.  SUPER HAPPY with that.  About 400m away from the finish my calf started cramping but I was able to push though and finish up.  They pulled me onto the deck and I took off for transition.  I was able to see Coach, Allyson and Stacey, which was soo helpful!  T1 was slower than I would have liked, but that’s ok because I had to take my wetsuit off, put my knee brace on etc. 










Bike-
I went into the bike with a small cramp in my calf still, but overall feeling strong still.  This was supposed to be the strongest part of my event.  Once I got out of transition, I was able to find my pace and “relax” some.  I had 24 miles of open road ahead of me- tons of time to pray and enjoy it!  The first half of the ride went well.  I came up on the first hill, and had to get off my bike to walk.  This was unexpected because I didn’t have to walk it when we rode the course a month ago, so I was disappointed about that, but once I got to the top, I jumped back on my bike and enjoyed the downhill.  I recovered, played cat and mouse with a couple other cyclists and got to the turnaround.  Then I came up to the mountain- I knew I was going to walk this part (per coach’s orders) and I made it up in about 10 minutes.  I jumped back on my bike at the top and enjoyed the fun switchback downhill.  This downhill immediately went into another climb.  About half way up that climb, the unthinkable happened.  BOTH of my quads not only cramped up, but they seized up on me.  My muscles contracted so much, I couldn’t even pedal, so I jumped off my bike and tried to walk- couldn’t do that either!!!  The pain brought me to my knees.  I immediately started praying and massaging my legs.  I was so scared. This has never happened to me before and I wasn’t sure what to do about it.  This was the first time in my entire journey that I actually had the thought- “I don’t know if I’m going to be able to finish” and that, of course, was absolutely disheartening.  I cried a lot.  I asked a few people if they had salt, and no one did.  While on the ground, a shag car came by and asked if I needed medical attention.  I knew that if I said yes and received help then I would get a DNF (did not finish), which in my book wasn’t an option.  When he asked me if I needed help, I said no.  I made the determination that I was going to finish this race… after about 5 minutes, and after receiving some Gatorade and Gu from a fellow TEAMmate, I was able to get back on my bike and finish out the ride.  It wasn’t pretty, but I did it.  My goal for the bike portion was 1:20, and I ended up completing it in 1:50

Run-
I came out of T2 in pain.  My quads were still super tight, but manageable.  As I came out of T2, coach met me and ran with me.  We talked through the ride a little bit, and then my quads seized up on me again!  Practically took me to my knees again.  At this point we started asking EVERYONE if they had salt.  Finally, someone did and was generous enough to give me some. 
Coach telling me to "SLOW DOWN" (my pace was too fast)


 I ended up walking the entire first mile.  Once I reached the mile marker, my legs were feeling better, and so I decided to start jogging.  I determined that I would jog until my body wouldn’t let me anymore.  1 mile… 2 miles… 3 miles… 4 miles… WHAT?!  I was able to go 4 miles without stopping!  At about mile 4.5 my quads started hurting again, so I stopped and stretched and walked a bit, took a little more salt and then started running again.  This was soo unexpected because I had not trained for running at all (due to my torn meniscus).  I ended up only walking about 1.5 miles of the 6.2 – that was totally the Lord’s strength because I was hurting, and hurting bad!  Coach met me about ¼ mile away from the finish line and ran the rest of it with me.  As soon as I turned the corner and saw her standing there, I immediately started choking and tearing up-because I was hurting, but also because I realized I was actually going to finish this thing!!  This has been such an emotional journey for me, and I intentionally didn’t allow myself to cry at points but when I saw my coach, I was undone.  She asked me how I was doing, and I was honest when I told her I was hurting.  I had to walk a minute, but I realized how close I was that I had to dig deep and push a little more.   Allyson jumped in for a brief minute, but then met me at the finish.  We saw the last bend in the chute and coach said: “you know what you have to do right?”  “Yep coach- sprint”.  We reached the last bend and I took off… I had NOTHING LEFT, but I knew I had to finish strong:  I had to dig deep to find the strength but I did it. 

Once through the finish line, I collapsed in my coach’s arms and just cried. 

I DID IT!  It meant so much to me for coach to run that last portion with me and cross the finish with me.  We started this journey together back in November with a 2 mile run,  and since then, our relationship has deepened and we have invested so much into each other (and our team) that it was the PERFECT ending to my journey.  Along with coach being there, Andy was waiting for me at the finish line too.  Andy is an incredible man with an incredible heart.  He has been such an encouragement to me through the months of training, and it was great to hug him and for us to say “WE DID IT!” together!!! 



One thing I noticed on both the bike and run was that there is a certain respect that comes from putting on that purple Team in Training jersey.  As I was out on the course, every single time I saw someone in the TNT jersey, we both either shouted or barely got it out: “GO TEAM” (it depended on our physical state at the time).  And, even those who weren’t part of TEAM would shout out “Go TEAM” as we passed by.  Everybody knew that we weren’t out there for ourselves, but that we were out there for those who couldn’t be.  We were there for those who are currently fighting, those who have won their battles and those who have lost their battles with cancer.  I was so encouraged and again, I shed a tear every time!  (again, it was a very emotional day).  I was truly part of something bigger than myself. 

I went into this journey unsure if I could do it.  Scared to death about the fundraising.  I started this journey looking for a way to join a team and be part of something bigger than myself.  I started this journey looking for a new way to push myself to the limit.  I did.  I know that I made Caleb and his family proud.  I made my coach proud.  I made my family proud.  I made myself proud. 
I had expectations of what TEAM was going to be like, and while it wasn’t a large team, like Caleb’s in San Diego, my little team was PERFECT.  We started with 5, but 3 of us crossed the line, but I was most excited about Andy and I finishing.  We started this together, trained for 5 months together, and finished together- even with both of our laundry list of injuries… I made friends that I will cherish forever.  It was an absolutely amazing experience that I wouldn’t trade for anything!   I’m going to miss seeing Andy and coach every week (well twice a week), but I know that we have established a friendship that isn’t going away.  Andy is taking a little time off and then training for a half, so I know he will be riding, and I’m sure coach and I will go out and ride with him sometime. 

Through all the training, Christ met me when I was weak- He met me when I felt strong- He did the same thing during the event itself.  He made me a strong person, but my strength only goes so far.  HE IS STRONGER and HIS strength shone bright through my race.  Again, I would not trade this experience for anything. 

2 days later I had knee surgery.  My dr. was amazing and let me finish out what I had started.  I'm now in the process of rehab, and am planning on doing one more triathlon this season... in San Diego with my family present!  



Thursday, September 12, 2013

Listen to Your Body

Hello all my Glisten Girls! (and Guys!)


I learned an important lesson last week that I thought I'd share.  And that's what we're all here for, right? I love watching and listening to other people's life experiences.



Well, these last few weeks I've started a whole new routine that includes moving around my job, fitness, freelance work, eating, coaching cross country... you name it, I pretty much just restarted EVERYTHING.  I'm not gonna lie, it's been rough!
I've struggled all my life in setting a routine and then actually sticking to it.  I am a PRO at making plans and then not following through. (With myself, not with other people.  I promise, I'm totally dependable! LOL)
So you can imagine it's been a little hectic.  One of the things I restarted that I really want to stick with is my T-25 workouts.  It's important to me, not only because it was an expensive motivator, but because I know I can accomplish and kick butt on that workout challenge! Dude, I have come SO far in the last few years.  I know I can do anything I set my mind to.
 
So here's the problem.

I also have the last 1/3 of my Half Marathon training ahead of me.   This is the point in my training where the runs get longer, the runs get harder, and I have to stay focused.  This also means that I take extra care of my body in between these long training runs.  I need to make sure that I'm fueling and hydrating efficiently each day so that when I step outside that door on saturdays, I am good to go the distance.

After completing 4 days of the T-25 workout plus a crazy week of my daytime teaching job and a night  time freelance illustration job... I was pooped!! In my head I started to hear those negative thoughts;

"You can't do this"

NO! I'm not going to let my brain tell me what I can't do! I've worked too hard to just give up on something and I have set my goal!

That thursday night, I just kept thinking about the dreaded double workout scheduled on Friday.  And then jumped to my scheduled 8 mile run the very next morning.  Was I crazy?! I was so tired.  To make matter worse, the fires up in Yosemite have lovingly sent all its contaminated air down into the valley where its been just sitting on top of all of us down here breathing it in. But was I just making excuses? Surely a fire throat, clogged sinuses, and a migraine is a sign I should maybe take heed to?

Finally, I picked up my phone and texted my lovely friend who happens to be my own personal pocket coach.  I told her how I was feeling and the advice that came back was so needed.

"LISTEN TO YOUR BODY!"

She was very stern with me.  She told me that I needed to listen to the signs my body was practically screaming at me.  She explained, (and I don't know why I didn't come to this conclusion on my own), that the Beachbody workouts like T-25 and Insanity and P90X were all put together for clients who don't usually delve deeply into the fitness world.  Of course there are always exceptions to this and we all have to find our own routine.  Each program is set up to be fool proof with a specific meal guide, exercise plan, and Shakeology to assist those who do NOT have a regular fitness plan.

I do.

I have a complicated training plan for my Half Marathons throughout the year.

Can I do both? Of course! but I need to be willing to adjust. What's most important?

At this point, my race is the most important.  I can't go out on training runs and try to prepared for a distance race if I have physically exhausted my body during the week.  I could try... but that's asking for an injury.  No Thanks!

I had to re-evaluate what my goals were.  Yes, I very much want to continue with T-25, but instead of hitting 2 workouts on fridays, I need to incorporate an active rest day to gear up for my run.  For that, yoga is my best friend.  I can still rest my muscles but I get in some balance and strength at the same time.

After my Half Marathon, I can absolutely start up on the 2 workout fridays because my training runs will be back down to shorter distances.  That's an attainable goal for me!

To drive home the point of this entry... Listen to your body!  Everyone is different.  It's ok to have a rest day even if it's not in your schedule.  Sometimes we just need a break.  Find what works for you.


Hope you guys have an awesome week!! Hit it Hard!




Saturday, August 31, 2013

Weekend Motivation

Hey Guys!!

I just wanted to stop by and leave a little note of inspiration for you.

Over the last few weeks I've been talking to a handful of friends about their fitness goals.  Many of these goals have been in place for years but were never fully realized.  Why? Why is it so difficult to get to our goal? Why do we feel like we are constantly fighting a losing health or fitness battle?

Sometimes we lose sight of our motivation and our goal.  Making a change is hard!! If it were easy, we'd all be running around in size 0 pants, munching on celery and no one would have ever heard of the word "Diet".  We all wish it was so simple, but the truth is... it's not.  No big surprise, right?  We have to keep pushing and get through those bad days that will inevitably happen.  Let it go. The important thing is to start the next day fresh.

I want to give you guys a challenge this weekend.  There's no deadline or due date.

I want you to think of your main goal and write it down.  BIG and BOLD.  Get crafty or colorful if you want, add some glitter!! Then I want you to surround yourself with positive inspiration and motivation! Find pictures of HEALTHY body types you want to strive after - sorry, most fashion models are not healthy.  Hang up that bikini or little dress you want to fit back in to.  Find fitness or motivation quotes and put them up on your mirror.  Put them up where you will see them everyday and take a few seconds before walking out the door in the morning to remind yourself that you are worth it and you deserve to feel good about yourself.

When I first lost the weight, it was about feeling better in my skin.  I didn't want to feel my stomach hanging over my pants and the tummy aches I would get in the afternoons from my jean buttons digging in when I sat all day in school.   I refused to look at pictures of myself.  I made a deal with myself that I would never weight that much again. That was my goal.

When I finally hit my weight goal (lost 35lbs!), my fitness goal changed! I wanted to be stronger! I saw what I could accomplish when I put my mind to something.

This weekend is the official Disneyland Half Marathon weekend at the Disneyland Resort.  2 years ago, I saw my first RunDisney race and I was hooked.  That became my ULTIMATE goal! I wanted to RUN in a race that took me through my beloved Disney parks! (Did I mention the running costumes and sparkle skirts??)  I trained HARD for 10 months. Starting from 0 and ending at 13.1 miles.

I leave you with this.  Dream BIG. Find your ultimate goal and believe that you can achieve it!! Surround yourself with positive inspiration, motivation, and like minded people. Stacee and I are always here for you if you need a little extra encouragement.  Call us, text us, Instagram us, tweet us! Now we're even on Facebook! (https://www.facebook.com/wakeupandglisten) We've been where you are and we still struggle. And that's okay! :)

My Original Fitness Motivation: To Earn My Wings! 



Friday, February 15, 2013

Annie's Journey, Part 1: How I lost the Weight

Hi Everyone!

For my first solo post, I thought I'd go into a bit more detail on where I began.

In our introduction I talked about not wanting to look at pictures of myself from my sisters wedding.  In all reality, I wasn't a contestant on the Biggest Loser.  I wasn't morbidly obese or so heavy that I couldn't perform daily tasks normally and in comparison to some who have made incredible weight transformations, I might not be the most motivational.  BUT a problem we all share together is our change in self esteem when things like weight or appearance go south.
I think the moment it really hit me about my weight was when I no longer felt comfortable to go all day in my largest sized pants.  I would squeeze into them, wear a bigger shirt, and by the end of the day my stomach would hurt so bad from the pressure, I would start to feel sick.
At the time, I was on my own so the food I was eating (and could afford) was the favorite of us all,
#1 Cheap
#2 Easy
#3 Completely processed

It's not a good combination.  I found myself going to Old Navy and buying 2 pairs of cheap larger sized jeans because I refused to spend more money on my "fat pants".

But that was the kick in the "pants" (see what I did there? haha!) I needed to get myself back in gear.

Then came along a little book.  Surprisingly, we found it at one of the local Dollar Stores.  (I'm pretty sure there's about 20 of them within the city limits - crazy!) It was called...


The F-Factor Diet

This diet plan really changed my life and how I look at food.  It's a pretty easy read and the author, Tanya Zuckerbrot, is able to explain nutrition and food in very simple terms.  If I can get it, you can get it!

So what does the F in the title refer to?

In this diet/nutrition plan, the F stands for Fiber.

Fiber?? Isn't that what old people drink when they can't poop?

yes.

BUT we all need fiber in our diet! It's not just for the older generation.  Every person is reccomended to get at least 30-35g of fiber in their diet per day.  How much do we typically consume? About 10ish.
Basically, fiber acts as an absorber to a lot of the calories we eat such as sugar, fats, and carbs.  It's like a sponge food that contains ZERO calories.  It also helps you feel full longer!
When you up your fiber intake with fresh whole sources, we're not talking fiber powders or tablets here, you end up eating negative calories!
Now this doesn't mean you can still eat pizzas, french fries, hamburgers etc along with those fiber sources and start to shed pounds.  You still have to adjust your eating habits along with the increased  fiber intake. If you have a sensitivity to high fiber foods, you can always ask your doctor about slowly increasing over time.
The diet has 3 phases you go through that starts with limited carbs for 2 weeks - sort of like a detox, then adds more in while you lose weight a little slower, and once you hit your goal weight, it adds a lot more back in.  It's NOT a Carb-free plan!
* If you guys want to check out more on the diet and what it involves food wise, click the link right below the picture to go to the book's webpage.* 

The book contains pages in the back with journal samples to keep track of your carbohydrate vs fiber intake as well as an extensive recipe section.  Let me just say, NONE of these recipes were bad! All of them had great flavor and are still in my weekly food rotation :)


Now, while I definitely recommend this type of diet plan over a lot of other choices out there, I do have some things I want to discuss that I didn't like about it.

#1 - It does not have a fitness or workout plan built in to it. 
After I lost the weight, I realized I had lost a lot of muscle tone with it.  That happens when you have drastic weight loss.  Your body reserves the fat stores and burns the muscle you're not using.  If I had known that going into it and made sure to do workouts, some adjustments would have been needed for carb intake.

#2 - Living in a farm area, some of the food was difficult to get.
 This plan relies on a specific type of fiber crackers for snacking and parts of meals that I can't regularly get where I live.  I'm not about to drive 45 mins out to get them or pay to ship crackers that cost $1 each.
We were able to find high fiber alternatives like tortillas and ate a LOT of veggies and almonds.

Those were my two biggest concerns as far as negatives on the plan.  However, they're easily worked around if you know about them and plan ahead.

On this diet plan I lost 10 lbs the first two weeks during the detox period.  I had to cut out a lot of carbs, all my soda, and sugar.  I think the sugar was the hardest part.  As a major sugar-holic, I went through tough withdrawals.  Headaches, cravings, irritability, etc.  It was no fun! But after a few months your tastes start to change. Don't get me wrong, I still LOVE me some candy and cupcakes! But I can only have a small amount now before I get sugared out.  Which is a good thing!!

Over the next 6 months, I dropped another 25 lbs slowly and correctly. I felt so good!  The food and recipes in the book are delicious and I started looking at what I was eating differently.  I could see what my good choices were and what I should probably avoid when eating out.

I have to credit the F-Factor to my now healthier lifestyle.  It just made sense.  l have absolutely no desire to go back to the way I felt when I was eating badly and not exercising.

Again, here's the link to the book's website: The F-Factor Diet

Please remember that this is not a lose-weight-fast diet plan.  You will never be successful long term on a fast weight loss diet.  You do have to work to make the right choices.  You do have to fight through those carb and sugar cravings. You do have to look at yourself in the mirror every day and say I want  to change these bad habits.

I think the reason I was successful using this diet plan, is because it was simple to understand, I could comprehend how it was working to shed the weight, and each step was laid out for me what I needed to do.  It was like a cheat sheet on an exam.
There will never be a diet better than good food and exercise.  Other than focusing it's attention on specifically your fiber intake, this plan teaches you the importance of choosing the right foods. Just be sure to add in your own fitness to it if you plan to try it.

If anyone has anything to add or has questions on this particular diet plan, please let me know either in the comment section or you can ask me on twitter - Anniemcbeth :)