• 13Oct

  Serotonin? Wow!!!

  Diet/Nutrition No Comments

  I have so much to share, but today the sun came out, and I’m going to go enjoy it. I will make sure and share everything I found. I’ve been doing a lot of research regarding depression, and serotonin. I’ve fond all sorts of research that shows how carbohydrates can allow serotonin to be released and improve moods (especially the sweet carbs). That would explain the chocolate cravings. Well at least sweet carbs have a quicker reaction because they can be digested more quickly. Complex carbs can have the same effect; you just have to plan ahead to prevent from getting too low.

  I have so much to share I just don’t want to regurgitate it all over you all at once. I’m much happier; in fact I’m excited about all of the new information I’ve found. I did all sorts of research on depression. Then I started to do research on serotonin, and found all sorts of things I was doing wrong. I’ve never been happier to know I was doing things wrong. All I needed was a completely new knowledge of food and how it affects the body and brain. I already started to eat a bit differently. Wow! I feel like a completely different person.

  Now my brain is full of all sorts of random facts and I don’t even know which ones to share. I could write a book. For now I’m just going to keep doing research.

  So, I honestly didn’t even really remember what serotonin was until I started to do some research this weekend. It so happens that for years now I’ve had this book “Serotonin Power Diet.” No I’m not going on some diet, but this book is a great resource of how to use the serotonin in your brain to your advantage regarding moods, depression, and weight loss. It has a lot of research in it, and pulled together everything else I had found in my research. My husband got it for free for helping Yolanda Carden. Her business card was in the inside. Now I’m curious what her link is to this great book, and want to thank her for giving it to us.

  Weekly Summaries
  Sorry, no weekly summary. Technically this is a pretty good recap of this week. I’m going to completely change this blog. It will be interesting to see where this blog ends up. This journey just keeps getting better. Yes, I’m still going surfing. No doubt about it.

• 10Oct

  Accepting Depression & Weight Loss

  Personal 4 Comments

  Yes I am depressed. I’ve recognized a pattern over the last few weeks and on a daily basis. Part of it could be that the days are getting shorter, and part of it could be that I may not be eating enough carbs, or I could be eating too much protein. I’ve been doing a lot of research, and will share everything I find. I will share how I cope with this, and how I change my strategy as I work toward my fitness dream.

  I know depression is very serious, and have lost love ones from it. It was only easy for me to recognize the signs, because I have been diagnosed with it in the past and have even been on medication for it. I have loved ones that know about my depression and will let me know if they think I need serious help.

  I’m glad I accepted the truth before it got any worse. I would rather not be on medication if I can change my nutrition and lifestyle, possibly preventing depression entirely. I also know from my relatives that many times diet, exercise, and daily routine is not enough, and that medication may be necessary. With my genetics, this may be the case, and there is nothing wrong with that. I think all of the sarcastic stereotypes, “psycho, mental, crazy, bi-polar, go see your shrink” make it harder to accept it, with out feeling like you’re now the center of so many cruel jokes and sarcasm. I have been on depression medication before, and thru counseling worked thru my crisis, and eventually came off the medication. I accept that I may need to be on medication again, or even on a permanent basis.
  
  A Completely Different Approach

  I know there are a lot of people who struggle from depression. It can be very hard not to trigger depression when going on a diet. I plan on figuring out;
  1st How to pull my self out of this depression
  2nd How to keep it at bay
  3rd How to continue getting in shape without triggering it again

  I know I’m in the middle of a 10-day program. But for now everything is on hold. I will continue to exercise regularly. My diet and lifestyle need a total re-haul to help pull me out of my current state of depression and up my serotonin levels.

  I appreciate all of the support I have had so far in my journey, and I will complete my journey. I’ve never been more excited to surf. Who knows, I may love surfing so much that I’ll become an instructor. OK, I may be a little ahead of myself. Why not? I think spending all day at the beach may be the best lifestyle change I could make.

  For me getting fit is not a race, and is not about the finish line, it’s about the journey. This may be the greatest journey I’ve ever been on.

• 09Oct

  Day 8 0f 10

  Personal No Comments

  “Sometimes life hits you so hard it knocks you down. Then it hits you even harder, and some how, this time, you land on your feet.”

  Deep, I know. I know you can relate. This time I’m just going to stand up tall and “keep moving forward.” Walt Disney

  Exercise: 20min Cardio Party Mix 3

  Thought I could use something new. Somehow I pulled my hip flexor, and for safety’s sake skipped to the end and cooled down. I’m currently not a fan of the 3rd mix. However, most of that is due to a tight muscle. I’ll be stretching that out all day today. I probably pulled it yesterday while weight training.

  Eating:

  Breakfast 10am
  Slim Fast

  Snack 12am
  Peanut Butter & Toast

  Snack 2pm
  Protein Shake & Peach

  Snack 4pm
  Cheese & Cucumbers

  Snack 6pm
  Protein Shake & Almonds

  Dinner 8pm
  Chicken & Spinach Salad

  Snack 9pm
  Cereal

  Water: 12 glasses
  Other: Daily Vitamin, Vitamin C, Glucosamine

  The slim fast was due to a crazy emotional morning and I just wanted to keep things simple. I have them on hand to make sure I never skip a meal. This time it worked.
  My appetite was missing and it was pushing 11am. I knew I needed to eat so I could workout. I’m glad I made that choice.

  Motivation: Happiness is a Choice
  My mom always told me that when life happens you can either let it get you down, or you can grow from it. That’s what I’ve been doing. That’s part of why I started this blog, and started to make changes. I’m starting to realize that everything that happens, really does happen for a reason, and it is what we see it as. I chose to see things only for what they are and nothing more. Then I chose to be happy. Interesting how happiness is a choice.

• 08Oct

  Day 7 0f 10

  Personal 2 Comments

  I’m finally coming out of my funk or low. I’m also on the mend as far as the cold goes. However, I always over do it the first day I start feeling better. I’m going to stay home, and plan out what I need to do, instead of just running around to catch up on everything.

  Exercise: 40min Turbo Sculpt

  Today was awesome. I had to make myself start the workout, but then I got a good sweat going, and knew I was getting a good workout in. I love the way I feel afterward.

  Eating:

  Breakfast 11am
  Cereal, Banana, & Eggs

  Snack 1pm
  Protein Shake & Peach

  Lunch 4pm
  Chicken Salad with Tomatoes

  Snack 6pm
  Protein Shake & Almonds

  Dinner 8pm
  Chicken & Spinach Salad

  Snack 9pm
  Cereal

  Water: 12 glasses
  Other: Daily Vitamin, Vitamin C, Glucosamine

  After the calculation on FitDay.com I decided to modify my diet a little bit today, and then start working on a total re-haul. What I’m doing works, it’s just not a permanent diet, and there is way too much sodium in my diet as well.

  Motivation:
  A while back a good friend of mine told me I hadn’t really realized that I’m a bit bigger then I think I am (after trying on clothes all in sizes that were too small). I was so glad she said that. Now that’s a good friend. She was right. I had been in denial, and had recently gained back 10 lbs of the 30 lbs of baby weight I had recently lost. In that moment I started to lose my resistance and eventually started to accept where I was physically.

  “What you resist persist, and what you deny strives” Eckhart Tolle

  Now, I feel more aware of the choices I make on a daily basis, and how they affect the body. By completely accepting my current state of health, I can go forward with a positive attitude making any necessary changes. I am the only one responsible for my health, even the genetic stuff.

• 07Oct

  Day 6 0f 10

  Personal No Comments

  I calculated my carbs and I’m actually not over or under. Just right. I eat roughly 155 grams of protein and carbs every day and 45 grams of fat. Fat is where I’m over. It’s as simple as switching my form of protein from peanut butter to…egg whites. Or all egg whites for breakfast and keep the peanut butter. I’ll figure it out. My goal is 40% Protine, 40% Carbs, and 20% Fat. I’m glad I took the time to check where I was. Something as simple as that could slowdown my results.

  Exercise: 20min Turbo Cardio

  I changed my workout today to just a 20min one. It was either that or to take a nap. It was a fun workout, and as always brought smile to my face.

  Eating:

  Breakfast 10am
  Cereal, Banana, & Eggs

  Snack 12pm
  Peanut Butter Toast

  Snack 3pm
  Protein Shake & Peach

  Lunch 4pm
  Chicken Salad

  Snack 6pm
  Protein Shake

  Dinner 8pm
  Chicken, Spinach Salad

  Snack 9pm
  Cereal

  Water: 12 glasses
  Other: Daily Vitamin, Vitamin C, Glucosamine

  Some how I’m eating a lot more, but starting to lose weight. I like this scenario. I must have been under eating. I set up an account with FitDay.com and updated everything I eat. It’s a pretty easy system to use once you get it set up, and is a good way to see where you’re at now-and-then, or track daily if you have the time.

  Motivation:
  I’m still fighting off this cold, but still very upbeat, and positive.

  “If today I only think about yesterday, then when I get to tomorrow I will have another empty yesterday.” I just changed yesterdays quote a bit. I tend to dwell on the past more then I long for the future. Either way today was a brand new day. Even with a cold I decided to be positive and look for the good in everything. I also let go of a lot of old hang-ups and worries. I feel so much better, and have a sense of relief.

• 06Oct

  Day 5 of 10

  Personal No Comments

  Day 4 0f 10

  I just did a calculation of the amount of protein I should be eating. Today I more then hit the mark at over 160grams. Which is ideal for me to build healthy muscle. I’m always over on carbs, but hopefully not too much. Maybe I’ll calculate that tomorrow.

  Exercise: 40min Turbo Sculpt

  I would rate today’s work out as Medium. Not totally awesome, but not totally dragging. I broke a good sweat and completed all the military presses this time. I’m really seeing a progress in how I’m able to complete my workout, and the levels I’m able to do different exercises at. The first time I did this work out I didn’t even use weights, the second I only used then for half. I’m able to use the weights thru the entire work out, and I definitely work my muscles to fatigue.

  Eating:

  Breakfast 9am
  Cereal & Banana

  Snack 11pm
  Peanut Butter Toast & Cheese

  Snack 1pm
  Protein Shake & Apple

  Lunch 3pm
  Chicken Salad

  Snack 5pm
  Almonds, Peach, Eggs

  Dinner 8pm
  Chicken, Cooked Spinach

  Snack 9pm
  Cereal & Milk

  Water: 12 glasses
  Other: Daily Vitamin, Vitamin C, Glucosamine

  I’m adding more food when needed in the form of protein, and it’s really helped my energy level, which in turn ups my activity level.

  Motivation:
  “If I’m always focused on tomorrow, when I finally get to tomorrow I will have a lot of empty yesterdays.” That quote is on my mind today. Now I need to get off the computer and start enjoying the “Now”, or at least get to sleep.

• 03Oct

  Day 4 0f 10

  Personal 3 Comments

  I’m a little tired today, but still positive. Schedule is crazy, but I’m still making time to eat healthy, exercise, and sleep.

  Exercise: 40min Cardio Party Mix 2

  This is still my favorite cardio work out. It’s just fun. It also fly’s by so quick it doesn’t seem like its 40min.

  Eating:

  Breakfast 9am
  Cereal & Eggs

  Snack 11pm
  Peanut Butter Toast

  Snack 1pm
  Protein Shake & Apple

  Lunch 4pm
  Chicken Salad

  Dinner 7pm
  Chicken, Broccoli, Bread

  Snack 9pm
  Protein Smoothie (Date Snack)

  Water: 10 glasses
  Other: Daily Vitamin, Glucosamine

  I went out on a date tonight but tried to keep it to an activity instead of just eating out. We went bowling, or shopping for Christmas presents, and then split a protein smoothie.

  Motivation:
  Every say it’s hard to see my results because the change is so gradual. But, whenever I think back to how I felt and my lack of self-esteem I started with, I know I’ve come a long way. My entire outlook on life is a lot brighter. I’m still going to San Diego, CA to learn how to surf. It will be fun, and I’m excited.

• 02Oct

  Day 3 0f 10

  Personal No Comments

  I’m doing well today. Keeping things simple for sake of time. I’d rather spend time making a healthy meal or exercising then blogging. But this is how I’m tracking my progress.

  Exercise: 40min Turbo Sculpt (strength training)

  I’m still a little tight from the stairs on Tuesday, but I’m getting better at my workout every time and able to do more military press. That’s where I struggle the most. Today even the lunges were hard, but that’s from the stairs. I need to do some serious stretching.

  Eating:

  Breakfast 9am
  Oatmeal & Protein Shake

  Snack 12pm
  Peanut Butter Toast

  Lunch 2pm
  Chicken Salad

  Snack 4pm
  Cucumber Chunks

  Dinner 7pm
  Salad, Chicken, Bread

  Snack 9pm
  Bran Flakes & Banana

  Water: 10 glasses
  Other: Daily Vitamin, Glucosamine

  This weekend will be a little crazy but I’m going to try and stick to things that are on my menu. I’m even trying to prep some healthy snacks for on the go.

  Motivation:
  Today is fine. Who knows what was going on yesterday? Ok, I know, but it’s not fitness related. Simply put. I’m glad I didn’t let “drama” interfere with my goal. I’m even gladder I worked out. That helped clear my head, and gave me better perspective. When in doubt workout =)

• 01Oct

  Day 2 0f 10

  Personal No Comments

  Ups and Downs always happen for me. So if yesterday was a high then today was a low. I felt like eating a pound of chocolate, but I still remember how I felt the last time I had a candy bar. Not worth it and won’t make me feel any better. I’m just pushing thru and cutting my self some slack if I end up needing it.

  Exercise: 40min Turbo Cardio Party Mix 2

  I almost didn’t make my workout this afternoon, but I knew I needed it even though in the moment I wanted to take a nap. I did my best to remember how I feel after the work out, that didn’t motivate me. I took out some of my frustrations out during the workout with the punching and kicking. It felt good. I wasn’t very focused and my mind kept wandering elsewhere. The good thing is, I did it. That felt great.

  Eating:

  Breakfast 9am
  Scrambled Eggs with Apple

  Snack 12pm
  Peanut Butter Toast

  Snack 2pm
  Protein Shake with Whole Milk (ran out of skim milk)

  Lunch 4pm
  Turkey Sandwich with Grapes

  Snack 5pm
  Cucumber Chunks

  Dinner 7pm
  Lintel Soup with Bread

  Snack 9pm
  Bran Flakes & Banana

  Water: 12 glasses
  Other: Daily Vitamin, Glucosamine

  Added an extra snack today because I needed it. My muscles were very sore for all the stairs yesterday, and I wanted to make sure they had the fuel needed to recover. And…I was dragging. I’ve got a bad case of the blues. I’ll pull out of it soon. Man do I ever crave sweets when I’m down.

  Motivation:
  Today is the day…. or tomorrow. When I’m having one of these down days I simply realize I’m down and decide that tomorrow will be better and it won’t last forever. I’m sure it’s hormone related. I could blame everything on hormones. I could decide to snap out of it right now. I know I’m behind on sleep, and that tends to affect my energy and mood. So, tonight I’ll try to go to sleep at 9:30.

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