The Next Hundred Pounds

SETTING GOALS AND INTENTIONS

It's That Time of Year, when so many people are making that big push (many for the umpteenth time) to get the weight off once and for all. Such a source of despair and also fascination. Our relationships to food and dieting (still don't like that word) are so very complex, both emotionally and physically.

It has recently been suggested to me, twice in one day by completely unrelated parties, that I look into the Blood Type Diet. One of my agents uses it and swears it has done wonders for her. Seeing as how both my agents are pretty hot ladies, I'm willing to overlook my initial reaction of that sounds kinda crazy and take a more in-depth look; but even as I plan to camp out at Barnes & Noble later in the afternoon and read up on it, a little voice inside me keeps insisting, I really do not want to try yet another diet.

The best diet --- which term I mean in the classical sense, as in the way one eats as opposed to some heavily restricted plan you try out short term to get weight off --- is the one that works for you. Yes, that's rather glib and oversimplified, but what I mean is, we each have to find a way to eat that is healthful and sustainable for us. Paleo works great for a lot of people; I have friends who do it and think it's amazing, and they lose weight and stay fit on it. On the opposite end of the spectrum, I know plenty of vegans who are tremendous athletes (many who don't adhere to the philosophical/politcial side of veganism prefer to refer to their diet as "plant strong"). I think that, over time and with a lot of reading and experimentation, I've figured out what works best for me.  The issue isn't knowing what to eat; it's sticking with it longterm. For me, it's much more of a psychological and how-I'm-wired issue than one of education, willpower, or proper nutrition for my "type", whether that be body, personality, dosha, or blood.

So, I found this article from Active.com very inspiring; and what I like best about it is the focus on setting active, positively stated fitness goals and looking at weight loss as a result of working towards those goals. Goals, writes Katie Jeffrey-Lun, are actions. I like that a lot. She also encourages you to come up with a whole plan, not unlike a business plan, starting by focusing on what you really want to achieve. It's very much like setting an intention for your yoga practice; just giving yourself a mantra-like word or two that bring you back to mindfulness about what you are working to achieve.

I want to achieve the best health and greatest fitness level of my life, and I want to run a marathon. My intention, or key words, or mantra, or whatever you want to call it, are: Best Fitness of My Life. BFML.

My short-term goals are:

I will write and follow a food plan every day.

I will start at least 4 mornings a week with a walk and shoot for more intensive cardio/lifting sessions a minimum of 4 times a week.

I will concentrate on cooking simply most of the time, and eating mostly fresh veggies and fruit, with some lean protein. Bread, potatoes, rice,  cereal, and other simple carbs will be reserved for infrequent indulgences. However, nothing is off limits --- I can eat whatever I want, as long as I plan for it.

That's enough, for now. There are a lot of mini-steps involved in each of those goals, but to me the most important part of the plan is the intention, because it's a very simple tool that you can use to repeatedly bring yourself back to mindfulness. And bringing yourself to mindfulness in a self-loving, non-critical, simple way is, I think, the number one key to beating those pesky moments of weakness, aka decision fatigue.

I was too sore from my circuit workout to go back this morning. Instead, as soon as I post this, I'm going to practice yoga, and I have a date to take a long walk with a friend later this afternoon. And I can't wait to try out this kale chip recipe from Othalie Graham, who says her kids fight over it:

CRISPY KALE

2 bunches kale
2 tablespoons olive oil
2 to 3 large cloves garlic, minced
Sea salt and freshly ground black pepper
1 tablespoon toasted sesame seeds
Method

Preheat oven to 375°F. Rinse kale and pat dry thoroughly. Remove and discard thick ribs and roughly chop leaves. Pat leaves dry again. Toss with olive oil, garlic, salt and pepper in a large bowl. Spread on a large rimmed baking sheet. Kale does not need to be in a single layer, as it will shrink in volume as it cooks. Bake for 15 to 20 minutes, stirring every five minutes or so, until leaves are tender, crisp on edges and slightly browned. Sprinkle with sesame seeds before serving.
Nutrition

Per serving: 100 calories (80 from fat), 9g total fat, 1.5g saturated fat, 3g protein, 5g total carbohydrate (2g dietary fiber, 0g sugar), 0mg cholesterol, 160mg sodium

You know I can't ever follow a recipe as written, so I'm going to use my smoked hickory salt, which I think will be amazing.

And now, it's OMMMM time. Namaste, y'all.

THE BUZZARD OFFICE

Today, we started with a walk down to the creek along one of our favorite trails. We went first thing in the morning, holding hands. There were deer, and a large flock of wild ducks muttering contentedly to each other on one of the ponds. But by far the most interesting sight we saw was a HUGE gathering of buzzards --- there must have been 100 of them --- flying back and forth over our heads, and coming to settle on the roof of the highest-sitting house in the area. They covered that roof, and jockeyed for position on its highest points (there is, among birds, quite literally a pecking order). I couldn't help but be glad that wasn't MY house with a hundred or more turkey buzzards swarming it. Undoubtedly it was completely harmless but sensitive and artistic souls such as myself might be forgiven for taking it as a bad sign. They didn't stay long, though --- all but about a dozen suddenly decided to wing away. I was left with the impression that they'd had their usual morning meeting, and then various groups had been dispatched to cover their assigned territory. It was the buzzard version of The Office.

We also spotted this cheery sight:

I do so love it when people decorate random trees along the trail and highways.

Although I woke up feeling fine, the walk did tire me more than it should. But later in the afternoon, I did a group fitness class that I bought through Groupon. The gym where it took place, to be charitable, is low rent. (If one was inclined to be uncharitable, one might suggest that it's a bit sketch). The class lasted about 45 minutes and consisted of two rounds of a circuit of different exercises, all of which were things I'd done before either in P90X or with my trainer. You basically did the station for one full minute and then moved on to the  next. I was expecting more of a boot camp type thing, with more interaction with the other participants. It was more like personal training in a group. So, meh. Not very interesting, but it was a good workout, I didn't get unduly tired, and it will give me what I want --- help in re-establishing my exercise habit.

Meanwhile, I did better with my eating today than I have in some time. Inch by inch.

Tomorrow, the plan is to be at the lab as early as possible to get my blood drawn; then a walk; and then music and projects.  As previously mentioned, I don't do resolutions; I do themes for the year. But this year, I am also stealing an idea from my friend, the wonderful Canadian soprano Erin Wall (she's a runner, too!). Erin picks a big project for the year. As soon as I read that, I wanted a project too!

I don't want a health/fitness project or a singing project. I've got enough of those. So I decided that my big project for 2012 is to fix up every room in my house, one by one (the front and back yards count, too). Clean up, declutter, repair, refresh, switch stuff around, and all without spending money.  The more I travel, the more domesticity appeals to me.  Plus, my house will be really really clean.

 

 

SPINACH MUSHROOM LASAGNA, VEGAN SCONES, AND COMPLAINING

So, I have a doctor's appointment for tomorrow afternoon --- but not with the doctor I've been seeing since at least 2000, and probably before. Because I haven't been in since 2009, I've been reclassified as a new patient, and the nurse would absolutely not schedule me for anything other than a "new patient appointment", which was not available until two weeks AFTER I depart for Florida. She was utterly bewildered by my suggestion of taking into consideration the fact that, despite my admittedly long hiatus, I had in fact been a patient/customer  for at least nine years prior --- three times as long as I hadn't come in ---  and alas, because I travel for my job, I can't wait a month and a half to be seen, even if that was a good idea.

I appreciate that doctors are ridiculously busy and put-upon. I read several medical blogs, just for fun, and am completely sympathetic to what they go through dealing with the general public. I am willing to pay extra for an "initial" visit and redo all the paperwork. But I do think it's unreasonable for my history as a client to be completely dismissed because I haven't been there in a while. Long story short, although I like Dr. Stephens a great deal, I have to make a change. So I called my sister-in-law's osteopath and received an appointment for tomorrow afternoon.

And now to the good stuff - recipes!

Today is a baking day --- the very last of the holiday baking. The last time my husband visited his parents in  France, I made the mistake of  sending sent along some vegan scones I'd just made, and now my in-laws are placing orders. Actually, I'm quite tickled that they enjoy my baking enough to make requests, so they're getting vegan banana bread (also lowfat and low sugar), the savory apricot tarragon cookies that were the hit of this year's holiday baking, and more of my vegan cranberry orange walnut scones. The cookies have butter and therefore are not a lowfat treat, but I make both the bread and the scones using bananas instead of any added fat; I use ground flaxseed mixed with water in lieu of eggs; whole wheat pastry flour; and usually some lower GI form of sugar such as agave syrup --- and then, not much of it. The fat comes from the flaxseed and walnuts, but these are healthy fats, with Omega-3's. And the results are yummy.

Speaking of recipes, for our last family get-together I made vegetarian lasagna. Now, I mainly made this for my husband and me; you rarely see a green vegetable at our family gatherings and if you do, it's probably not organic and may or may not be presented in an appetizing  or healthful form. Everybody POUNCED on this dish and loved it. Here's what I did:

CINDY'S SPINACH MUSHROOM LASAGNA

Homemade lasagna noodles or 1 package storebought*
16 ounces nonfat organic ricotta cheese OR 8 oz ricotta nad 8 oz cottage cheese
Fresh herbs (sage, thyme, oregano, whatever you have on hand ... or just use pizza seasoning)
1/2 pound wild mushrooms, cleaned, chopped, sauteed in a little olive oil
1 small onion OR a couple of shallots, chopped and sauteed
1-2 cloves garlic, minced and sauteed with the onion
Package of fresh spinach
1 32 ounce can Muir  Glen Organic Fire-Roasted Diced Tomatoes
1 cup red wine
1 scant cup shredded Parmigano

Sautee your onion (or shallot) and garlic. You can add the mushrooms and sautee them with the onion, or do them separately and add later. Add the can of tomatoes and simmer until some of the juice starts to evaporate; add the cup of red wine and continue to simmer on low, stirring every once in a while until most of the liquid has evaporated.

Meanwhile, mix the ricotta and/or cottage cheese with diced fresh herbs.

Preheat the oven to 350F.

Spread a little of the sauce at the bottom of a rectangular Pyrex dish. Lay down the first layer of noodles so that they cover the pan. Spread some of the ricotta mixture, the add a couple handfuls of spinach and, if you haven't added them to the sauce, the sauteed mushrooms. Repeat until you're out of ingredients or space, but end with a layer of sauce completely covering the noodles. Sprinkle Parmigiano on top. Bake for 30 minutes and then ENJOY.

*I highly recommend making your own pasta. It's really not hard and it tastes SO much better than any storebought. Get a package of semolina flour  (I like Bob's Red Mill) and just follow the directions on the back. But if you don't have time, just buy a package of whole wheat or regular lasagna noodles and cook as directed --- or get the no-bake, they taste just as good and you eliminate one step.

*I'm a HUGE fan of Muir Glen Fire-Roasted Tomatoes. They add a lot of flavor and when prepared this way, taste much like sun-dried tomatoes.

Also, by popular demand (of my FaceBook friends) here is the recipe for my scones --- I'm pretty sure I've posted it or something like it before, but it's probably time for a repeat. Keep in mind that all my recipes are pretty approximate. I don't usually measure. I throw stuff in 'til it looks and tastes  right. Works for me.

CINDY'S VEGAN ORANGE CRANBERRY WALNUT SCONES

1-2 ripe bananas
1/4 to 1/2 cup agave, maple, or brown rice syrup (depends on how sweet you want it)
3 tbsp ground flaxseed soaked in 3 tbsp water
1 tsbp orange extract (or, zest of one orange)
2 cups whole wheat pastry flour
1 tbsp baking powder
1/2 tsp salt
Couple of handfuls each of walnuts and dried cranberries
1/4 - 1/2 cup almond or soy milk

Cream the bananas in a mixer and add the syrup, flaxseed, and orange extract until combined. Add flour, salt, and baking powder and mix just until it sticks together. Add walnuts and cranberries. Add just enough almond milk to make it all stick together --- you might not even have to add any, depending on how much syrup you use.

Roll out or drop onto a greased baking sheet and bake at 350F for 20 minutes.

Went for about a mile walk with my husband before dinner, and we talked about how we'd like to both get back to starting the day with a walk. I'm going to do that while I'm in Florida, and I hope he will do it here, and maybe when I'm back we can get back in the habit of doing it together. I got WAY too tired on this walk, and I don't know how else to describe it --- it's a different kind of tired than when I've worked out a lot or just had a busy day. I had to rest for a while when we got home before we got up and made dinner. I'm fine now, though. I am both apprehensive of, and looking forward to, tomorrow's doctor's visit.

DEEP THOUGHTS FOR 2012 (ALSO A DISGUSTING STORY)

New Year's Day dawned beautiful and balmy here in Texas, so we took advantage of it to go on a nice, two-hour jaunt. Eric and I walked, and my sister-in-law and two of my nephews biked along with us. It was great to be moving around out in the sunshine with family.

I'm feeling SO much better than I was a couple of days ago, but still not up to par. So I called my doctor this morning and was surprised to find that I haven't been to see him for two years --- the nurse didn't recognize my name, said my charts were in storage, and they might have to readmit me as a new patient (I could hear the ka-ching ka-ching for that one ... I'm sure this office visit will cost more. And my crappy insurance probably won't pay for the bloodwork). This is one of those good news/bad news scenarios. I haven't been sick enough to go to the doctor for two years. I probably should have at least gone for a checkup, however. Well, it's  clearly overdue, so whether or not my insurance covers it and whether or not I have to pay extra, off I'll go. Just as soon as the nurse calls back and confirms an appointment with me, because she was very confused by my status. AM I OR AM I NOT A PATIENT? We all wait with bated breath for the resolution to the first major drama of the new year.

Actually, the first major drama of the new year was that Lila, pictured below,  stole and enjoyed an (apparently) delicious yet utterly disgusting tampon snack (all together now: EEEEWWWWW!), but thankfully I managed to get to it before she ate the string, or all of my income set aside for medical matters would have been going to the vet. We have to watch this little girl. Normally her kleptomanaical activities are restricted to my husband's dirty socks (which she only hoards, and does not eat) but she has also liberated a bottle of Vicodin from my purse --- thank goodness for childproof caps --- as well as some Crabtree and Evelyn soaps. Lila is a strange little critter, and she lives life without regret. It's a good thing she's so cute.

The Wretched Creature

Generally speaking, I try to avoid places like the gym and fitness classes during January, as they are especially crowded with those determined to turn over a new leaf for the new year, working out in a frenzy which usually dies off by mid-February. No disrespect to their devotion and determination, however short-lived it may be. I of all people know that some of us need to make a lot of false starts before we can keep going for any length of time. It's just unpleasantly crowded, and the regulars all breathe a sigh of relief when things get back to normal. But a nice Groupon appeared in my email box at a most fortuitous time, and as a result, I've signed up for two weeks of unlimited group fitness classes, a deal which includes a nutritional assessment (all for TWELVE BUCKS, people)! I figured that it would be a great way to jumpstart my re-entry into a regular workout schedule, and if I like it well enough, I can extend it until I leave for Florida in February.

My goal for January (besides seeing the doctor and figuring out what might be going on) is to work on figuring out what is sustainable for me moving forward, in terms of eating and working out. My lifetime fitness goal is to be as healthy and fit as I can be --- but that may need to get more specific. I'm thinking about what that means right now and for the near future. I need a fitness goal for 2012!

Speaking of which, here's the  Big Thought I've been mulling for the past several days: the focus really does need to be on overall fitness, not just on one  or two aspects of it (eating, weight loss).  We need balance in all things and those of us who struggle with weight tend to really obsess about that one thing, when we really should be looking at being able to lift more, move faster, get our blood pressure down, run farther. If we concentrated on those things, the weight would come off faster and easier, and without as much angst, don't you think?