July Drop – Day 11

Blood sugar: 96    Weight: 212.8

Breakfast: banana, fruit smoothie (blueberries, apple, cinnamon, sugar-free maple syrup, skim milk, flax seeds, almonds, sugar-free raspberry jelly)

Snacks: trail mix granola bar

Lunch:   veggie smoothie (carrots, kale, apple, grapes, blueberries, flax seed, sugar-free flavored water)

Snacks: trail mix granola bar, small homemade fruit muffin

Supper: breakfast smoothie (my kids put me up to this – cooked turkey bacon, eggs, decaf coffee, apple, banana, blueberries, cinnamon, sugar-free maple syrup, ketchup)

Snacks: fruit bowl (banana, pear, blueberry yogurt, raisins, almonds, cinnamon, sugar-free maple syrup, grapes), 2 small homemade fruit muffins

Reflection: This morning’s numbers were a bit skewed because I gave in to some late night/middle of the night munching. I think part of the solution may be laying off the caffeine again in the afternoon. Then maybe I’ll be more apt to go to bed at a reasonable time and stay asleep, subsequently avoiding the temptation of a late night bowl of cereal and a big spoon full of peanut butter at 3 AM. My lingering lower back pain seems to have been agitated by the weight room work/1-mile treadmill run I did at the Y. With each day or moment of discomfort I’m growing more concerned that there might be a more significant problem. No workout at all tomorrow – no exceptions. I need to give my back a chance to settle down.

July Drop – Day 10

Blood sugar: 98    Weight: 212.6

This little guy gave me some company after I opened the gate on my CR-V and began my post-run stretching routine. When I tried to nudge him off so I could shut the gate he jumped into the back, away from my hands, and peed on the wheel well. He wasn’t so cute at that point.

Pre-workout snack: banana

Workout:  East Y upper trail run 3.10 mi • 33:36 • 10:51 min/mi • 5.5 mph • 121 ft climb

Post-workout snacks: fruit smoothie (cherry Greek yogurt, blueberries, apple, cinnamon, sugar-free maple syrup, skim milk, chia seeds, almonds), whole wheat slice of toast with sugar-free raspberry jelly

Lunch: ground turkey meat, marinara, mixed vegetables, parmesan cheese

Snacks: Sweet Frog yogurt cup (no sugar added vanilla frozen yogurt, pineapple juice, blueberries, blackberries, yogurt  chips, chocolate chips, granola, Cool Whip, honey)

Supper: turkey hamburger salad (turkey burger, spinach, red peppers, onions, tomatoes, cucumbers, provolone cheese, garlic, ketchup, mayo)

Snacks: fruit bowl (banana, pear, blueberry yogurt, raisins, almonds, cinnamon, sugar-free maple syrup, grapes)

End Of Day Reflection: The lower back pain is continuing to linger, so, I’m a bit concerned with that. I definitely need to take it easy with my back tomorrow and use only the treadmill for Friday’s run. Hopefully it will subside before much longer. Today’s run was decent. I started out with the notion of doing an easy zone 2 run, but, I find it so hard to take it easy like that. I can start slow, but, honestly don’t get comfortable unless I settle into a stride and get my heart rate going a bit. I did take it easier in the third mile before giving in to the temptation to kick at the end. Perhaps a light swim tomorrow?

July Drop: Day 9

Blood sugar: n/a    Weight: 213.0

Early Morning Breakfast: banana, trail mix granola bar

Workout:  n/a – rest day

Snacks: bowl of cereal – marshmallow stars (bad choice, I know!)

Lunch: vegetable smoothie (2 carrots, spinach, frozen broccoli, apple, tbsp. peanut butter, cinnamon, sugar-free maple syrup)

Snacks: trail mix granola bar, apple

Supper:   ground turkey meat, marinara, mixed vegetables, parmesan cheese, a few spiral noodles

Snacks:  2 s’mores, 1 extra roasted marshmallow, fruit bowl (apple, blueberries, cinnamon, sugar-free maple syrup, raisins, Cool Whip, dusting of almond cereal)

End Of Day Reflection: After a solid effort in my six mile long run with my friend Bryan yesterday, I was ready for a day to recover today. So, no core workout or run today and I’m planning for an easy run tomorrow in the hopes that, by Thursday, some lingering back pain (that started during my last core workout) will linger no more allowing me to have a decent core workout before putting in a solid run on Friday.

July Drop – Day 8

Blood sugar: 95    Weight: 213.8

My friend Bryan, who ran with me today, and I discussed Ultramarathon athlete Dean Karnazes today during our run. While I have no conceptions of actually completing, let alone winning, a Badwater Ultra, thinking about the accomplishments of Karnazes do serve as inspiration to get me through runs that are harder for me like today’s quick six.

Pre-workout: banana, small cup of yogurt w/ chia seeds

Workout:  For what counted as my weekly long run, I ran 6 miles with a friend who is a much better runner than I am. He was kind enough to take it easy and slow down for my  sake, but, his slowed pace was a challenge for me that, in the midst of the run, I didn’t think I’d be able to endure. But, with plenty of sweat,  and more incline climbing than I’m used to, we ran the fastest six miles I’ve ever run! A very gratifying run for me! 6.00 mi • 1:03:38 • 10:37 min/mi • 5.7 mph • 294 ft

Post-workout: apple, fruit smoothie (Greek Yogurt, apple, pear, blueberries, grapes, cinnamon, sugar-free maple syrup, flax seed, almonds, skim milk, banana, blackberries), coffee

Lunch:  smoothie (2 carrots, spinach, pear, almonds, frozen peas, cinnamon)

Snacks: trail mix granola bar, apple, small handful of raisins

Supper: french onion soup, apple/chicken/pecan salad, roll

Snacks: small bowl of cereal, fruit bowl (pear, banana, sugar-free raspberry jelly, cinnamon, raisins, almonds, blueberry yogurt, sugar-free maple syrup)

End Of Day Reflection: This mornings run was definitely a good one. I feel a bit more drained and achy this evening than I usually do after a long run, though. Perhaps an easy three or four miles are in order for Wednesday – maybe even on the treadmill. I drank a decent amount of fluids throughout the day and I’m looking forward to my numbers settling down throughout the rest of the week. 

July Drop – Day 7: Week One Progress!

The first week of my July Drop goal has been a success! I turned my level of self-discipline and focus up a notch by sticking to my plan of being more responsible with my evening snacking (having my evening fruit bowl as close to 8pm as possible each evening and avoiding an additional bowl of cereal later on) and increasing my fluid intake throughout each day. Add those tweaks to my daily lifestyle guidelines already in place (e.g., be physically active each day, run every other day; focus on whole foods whenever possible with extra emphasis on fruits and vegetables; etc.) and I achieved an affirming result! My average weekly weight dropped 1.8 pounds from the last week of June to this past week going from 214.2 to 212.4! So, the July Drop is off to a great start!

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Blood sugar: n/a    Weight: 213.4

Breakfast: banana, raspberry Greek yogurt, fruit smoothie (apple, blueberries, grapes, vanilla yogurt, cinnamon, sugar-free maple syrup, coffee

Workout/post-workout snack: On my rest day I was able to enjoy an easy mile with my five-year-old son. It was the third time he’s run with me and his third full mile without walking. I’m super proud of him. Each time he runs with me we celebrate with a cold Gatorade (Powerade Zero for me) and a healthy bar (Powerbar today). 1.00 mi • 13:11 • 13:14 min/mi • 4.5 mph • 42 ft

Lunch:  smoothie (carrot, spinach, apple, chia seeds, frozen broccoli, grapes)

Snacks: trail mix granola bar, Greek blueberry yogurt

Supper: tossed salad (turkey sandwich meet, cheese, eggs, broccoli, peppers, tomatoes, lettuce, cucumber)

Snacks:  single scoop of Ben & Jerry’s Chocolate Chip Cookie Dough ice cream, bowl of fruit salad, bowl of cereal w/ blueberries and cinnaomon/skim milk

July Drop Day 6: 7/6/13

Blood sugar:  92  Weight: 211.8

Breakfast: banana, fruit bowl (apple, blueberries, grapes, vanilla yogurt, cinnamon, sugar-free maple syrup, coffee

Snacks: apple, trail mix bar, 2 small chocolate chip cookies (my kids were selling them at their lemonade stand this morning as part of our garage sale)

Workout: strength/core workout upstairs for 39:53 (plus stretching)/206 calories

Lunch:  smoothie (carrot, , Greek blueberry yogurt, spinach,  banana, sugar-free maple syrup, flax seed) cinnamon)

Snacks: fig newton, almonds/raisins/cinnamon, apple

Supper: marinated chicken, yellow rice, fried plantains, garlic, spinach, sauteed onions (took a friend out to eat to a Cuban restaurant for their birthday)

Snacks:  2 blueberry mini-muffins, fruit bowl (small cup yogurt, pear, raisins, blueberries, sugar-free raspberry jelly, cinnamon, sugar free maple syrup, tbsp cereal)

Dirty: July Drop – Day 5 – Friday – 7/5/13

My shoes after today’s trail run

Blood sugar: 89    Weight: 212.2

Pre-workout: 1/2 banana

Workout: A relatively decent effort today with 4 miles on the trails at Salisbury Community Park averaging a heart rate of 82% (155 bpm) of my max.

Distance:	4.00 mi
Time:	42:02
Avg Pace:	10:31 min/mi
Elevation Gain:	172 ft
Calories:	623 C

Post-workout: Met-RX protein bar, whole wheat toast slice with sugar-free raspberry jelly and peanut butter, coffee

Lunch:  smoothie (carrot, , apple, spinach, raisins, banana, sugar-free maple syrup, flax seed,  cinnamon)

Snacks: apple, raisins, 2 fig newtons, 1 chocolate chip cookie

Supper: turkey breast, sautéed mixed vegetables, small potato

Snacks:  small bowl of honey graham cereal, fruit bowl (peach, pear, blueberries, grapes, almonds, Cool Whip, cinnamon, sugar-free pancake syrup)

Independence Day – A Day To Reflect …on independence from my fat, unhealthy, and sedentary past – July Drop – Day 4, 7/4/13

Teaching about the American Revolution is my favorite part of fifth grade social studies. My students learn about the fact that colonists were feeling a bit oppressed by King George III and also about ways that some of the colonists chose to express their frustration. There were secret meetings, boycotts, the Boston Tea Party and the Edenton Tea Party, too. Paul Revere’s ride, the shot heard ’round the world, and on and on. It all led up to a formal written letter of complaints and declaration. The representatives signing the bold document stating that we were cutting the cord from the mother country knew that, in doing so, they were putting their own lives on the line. If the American Revolution failed, they could be convicted of treason and executed. But, in a bold show of spirit, John Hancock chose to sign his name extra large so that the king could see it even without glasses. Hancock was 100% committed to the cause.

It is with a similar type of committed spirit that some people need, myself included, to make hardline, cold turkey changes in their routine in order to achieve change. My weight, despite a consistent exercise routine and a decent diet, had plateaued for several weeks and even went, albeit incrementally, in the wrong direction.

So on the first of July, I made a decision to set a goal, be disciplined with my daily intake, and change the trend with my daily numbers. In the three days since, my numbers, both blood sugar and daily morning weigh-ins, have taken a turn in a positive direction. Hopefully I will be able to celebrate a continued trend in independence from my unhealthy, fat, sedentary past for years to come.

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Blood sugar: 89   Weight: 211.8

Workout: None. Five days of workouts in a row + Independence Day = rest day!

Breakfast: banana, 2 egg whites, mozzarella, spinach, apple, blueberries, raisins, slice of turkey bacon, coffee

Lunch:  smoothie (carrot, green peas, apple, blueberries, grapes, Greek yogurt, cinnamon)

Snacks:  peanut butter granola bar, 1 slice of whole wheat toast with sugar-free raspberry jelly and peanut butter, apple, peanuts

Supper: chicken fajita pita sandwich, peanuts

Snacks:  popcorn, granola bar, apple, bowl of peanut butter crunch cereal with skim milk

(yeah, I know things got away from me a bit this evening, but, we were at a baseball game) 🙂

Happy 4th!

July Drop – Day 3: 7/3/13

Blood sugar: 93   Weight: 213.0

Workout: Trail run with hills, first thing in the morning, at the East Y. The pace was abnormally slow, but, I emphasized the hills on the loops that I ran, unlike my normal East Y runs when I minimize them. The conditions were good and I kept my heart rate in zone 2 averaging 140 bpm/74% max. An altogether satisfying run!

Breakfast: banana, post-run smoothie (apple, blueberry Greek yogurt, chia seeds, frozen sweet peas, almonds, Powerade Zero, blueberries, strawberries, grapes), coffee

Lunch:  apple, blueberries, sugar-free syrup, cinnamon, egg whites, tomato, spinach, mozzarella, 2 slices of turkey bacon

Snacks: 2 trail mix bars, apple

Supper: 2 small pieces of turkey kielbasa, 1/2 plate of green beans, parmesan cheese, tsp peanut butter

Snacks: fruit bowl (pear, Cool Whip, cinnamon, sugar-free raspberry jelly, almonds, blueberries, grapes), small yogurt cup with almonds

July Drop Day 2 – Tuesday, July 2, 2013

Blood sugar: 92   Weight: 213.2

Workout: Afternoon upstairs strength/core workout – cut short due to tweaking something in my lower back. Not good!

Breakfast: banana, 2 egg whites, tomatoes, onions, ketchup, apple, blueberries, cinnamon, sugar-free syrup, slice of turkey bacon, coffee

Snack: trail mix bar, apple

Lunch:  veggie smoothie (spinach, green peas, carrot, grapes, chia seeds, ice tea)

Snack: small yogurt cup, banana

Supper: marinated chicken breast, half a plate of vegetables, spoon of chunky peanut butter to top it off

Snacks: smoothie (banana, pear, Cool Whip, flax-seed, sugar-free chocolate syrup, strawberries, grapes, and a 1/2 cup of peanut butter cocoa puffs), small yogurt cup

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One of the latest additions to my iPod workout mix, “Not Ready To Die,” by Demon Hunter