Setbacks I’m Deeming Minor

Hullo.

My scale has crept up over the past couple days:

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This is due to the fact that I’ve been pretty hungry when I got home from work these last couple nights, and so I’ve had some food.  I’m not entirely sure why I’ve been hungrier, other than perhaps the running is starting to work.  Or, would work, if I wasn’t stuffing my face at night.  I also know I’m not eating enough protein in my day, and haven’t been since I started this blog, and that likely is causing the hunger as well.  This hunger I would rate as more-so than usual (because I’m generally a little peckish when I get off work, but it’s a hunger I can ignore and just go to bed with), but (and this is an important distinction that I don’t usually make) I’m not so hungry that I should have eaten the amount I’ve eaten when I came home.  So part of the weight going up is that I’m eating too much, and not the right things.

So in order to combat this, I think I’m going to try having a protein shake at night, whether I’m hungry or not, to combat the budding habit of destroying an entire container of hummus at 11 pm.

Hey!  At least it’s not pizza!  I just noticed that!  It didn’t even occur to me to get pizza either night!  THAT’S HUGE!

I’ve decided on Dr. Rhonda Patrick‘s smoothie recipe.

In the YouTube link above she gives the ingredients for a 64 ounce serving, one she shares with her husband.  So a 32 ounce smoothie should do it for me.

Here’s the breakdown:

-4 Kale Leaves
-1.5 cups of flax milk (pre-blend at this point)
-2 rainbow chard leaves & stems
-1.5 cups of spinach
-1/2 tomato
-1 carrot
-1/2 apple
-1/2 avocado
-1/2 cup blueberries
-1/2 banana
-1/2 shot glass of flaxseed

She says this last ingredient is optional, I have them, so I’m going to use them.  Also, I’m adding a scoop of Sun Warrior protein powder.

According to My Fitness Pal, this makes a 553 calorie pre-bedtime snack.  At first I was concerned about that caloric intake before bed.  But I thought, well, how do my micro- and macro- nutrients compare before the smoothie and after?  Let’s take a look:

Macros before incorporation of smoothie:

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Macros after:

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Sure the sugar and fat went up, but so did the protein and fiber, hell, the fiber nearly doubled.  Let’s take a look at the micros:

Before:

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After:

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Yeah.  The smoothie stays.  If you looked closely you would have noticed my daily goals for each nutrient was different between today and yesterday.  That I’m sure is caused by the fact that I haven’t logged any exercise yet today (I took the day off the gym today because my hip flexor was killing me yesterday, and I want to run tomorrow, so I’m listening to my body and giving it a day of rest) so the app thinks I need less food to run on.  Those goals will change as I log activity at work today.  The caloric density of the smoothie is well within my daily maximum, so I’m pumped to try it tonight.

XOE

 

 

 

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Steps Forward, Steps Back

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Had pizza and cookie again last night.  Gained .02 lbs. Buh.

But I went to the gym this morning and climbed exactly a thousand stairs exactly in 30 minutes.  I’m still not going to beat myself up about the pizza.  This is my process.  I am trying.

It’s interesting that the stair machine didn’t hurt my back, and I sweat like crazy, and my heart rate was in the 150s most of the 30 minutes I was at the gym but it didn’t feel hard.  I think the stair machine is going to make its way into my gym routine.  I burned more calories and exercised my heart more than just the treadmill walking, and stairs felt better on my back and hips.  Huh.  Who knew?  Probably lots of trainers and chiropractors.  But it’s news to me.

Yesterday when I got to work I felt like I wanted a little something sweet.  There happened to be cookies in the break room, as there is almost always something open to eat in the break room.  I thought, oh, this is great, I’ll just have one, since they’re sweet, but not a kind of cookie I actually like very much.  And it’s true: I did have only one cookie.

But instead of nipping my craving in the bud, I think it just whetted my appetite for more sweets.

For the rest of the day I had a piece of chocolate here, a chocolate covered almond there. I logged every bite on MFP calorie counter, and they were within my caloric allotment for the day.  But I wonder, did those indulgences fuel my pizza and cookie binge later in the day?  That pizza and cookie sure as shit weren’t within my allowed calories–I didn’t even bother logging them.

I still think there is some emotional or mental component to why I got the pizza that I’m not completely clear on.  I wasn’t very hungry, I just wanted to eat it because it tasted good.  I also wanted to stay up and watch some tv before I went to bed, another habit I’m trying to break.  It’s not that it’s not good for me, it’s just that when I watch tv I tend to want to snack.

I talked to my therapist about all this last week, and she recommended I make a list of things I can do for self care to replace the habit of self care with pizza.

Things to Do that Feel Good Instead of Eating Pizza at 11 PM 

  1. take an epsom salt bath
  2. eat some fruit
  3. jerk off
  4. do some yoga
  5. read a comic book
  6. post a blog entry about wanting, but not eating, pizza and cookie

That last one isn’t necessarily something that “feels good,” but it will keep me on the righteous path. Also, my therapist recommended I not stop eating pizza altogether, as it seems like a sure fire way to eat more pizza.  Instead of telling myself I can’t have pizza ever again, she recommends I tell myself I just can’t have pizza after work.  And I do like the idea of having it earlier in the day, on say my weekend, as a treat.  But even then I’ll have to make sure to expend more calories at the gym to burn off the pizza.  Oh pizza, you old troublemaker.

Wish me luck tonight!

XOE