nutrition for healthy living

For Wednesday, October 11th, 2017

Journal

Oh. Man. Wednesday was a rough day. For any newcomers, I talk about periods a lot–just so y’know. Anyway, this is only my second period since stopping my birth control. The first one wasn’t so bad, but I knew that shouldn’t be a sign of what’s to come because this one has been about back to what I remember. Every time I pee, it’s like pissing knives. Every time something even grazes my abdomen I wince. The cat, as good a little heater she is kept “making biscuits” right on my damn pelvis. The cramps aren’t so bad that I’m fainting or throwing up like I have in the past, but they’re bad enough that I make vocalizations. I’m so fatigued that getting up is an event.

I still got up and kept going, because I can really only slow down so much. I slept through my alarm so I wasn’t able to get to the gym and had to go ahead and get ready for the Lyft to come take me to therapy.

As future Meg, I can go ahead and tell you that I’m feeling a lot better today, but yesterday really was a challenge.

Nutrition

Apps featured include Fitbit and CRON-O-Meter.

10 Tips for a Fit Summer

Weights before Cardio: Performing weight training first will ensure you’re strongest when you lift. Plus, it  depletes your glycogen storages, so when you do cardio your body will be more likely to burn body fat for energy, helping you get leaner faster than if you did cardio first.

More then Abs: The six-pack may be the centerpiece, but to really impress people, focus on working your entire body, including the chest, back, shoulders, arms, and yes, even your legs. Don’t be too obsessed with ONLY the muscles you see in the mirror, make sure you take the whole body approach. 

Fiber: Increases heart health along with aiding digestion. You will also fill fuller and more satisfied which helps to curb overeating.

Protein: Eating more protein will help the body regulate blood sugar and increase nitrogen for the brain. It will also allow muscles to take in a more constant flow of amino acids in order to properly recover from weight training.

Probiotics: These will help the digestive system breakdown your foods properly. They will help to insure nothing is wasted or stored as fat within the body.

Coconut Oil: Assists with brain health, increases overall energy levels and decreases appetite. 

Hydration: Being dehydrated can cause havoc within a body made up of mostly water. Aim for 8 glasses to a gallon a day depending on size, weight and training regimen. 

HIIT Training: High Intensity Interval Training has been proven to burn more calories during and after training than low intensity steady state cardio, aka jogging. It is also a time saver, thus making it more bang for your buck for those of you who are running on a tight schedule. A 20-minute HIIT session can replace a 30- to 35-minute low intensity session. 

Big Sets: The goal is to perform at least four different exercises in a row without resting. An example would be Squats followed by Leg Presses, Leg Curls and Calf Raises. These type of bigger sets make your workouts more intense, reduce the amount of time you train and aid as a cardiovascular workout as well. 

Shop Smart: When in the grocery store, the healthiest items are not in the isles, but actually on the outside surrounding them on the perimeter. Keep this in mind when you’re shopping, because shopping in these sections will be best for your health, development and even your wallet.

For Thursday, October 12th, 2017

App: Fitbit

😊
☁ 58 F

6-8 hours of sleep 👍🏻  
128+ oz Water 👍🏻
Meal Plan 👍🏻
Sunscreen 👍🏻
10,000-15,000 Steps 👍🏻
Lay Out Clothes 👍🏻
Make Bed 👎🏻 (because my fiance just decided to keep laying there for so long)

Journal

Yesterday was quite nice, and definitely much better for pain and fatigue. It did rain again. I tend to like rain, but c’mon? Two days in a row? Hmmmm. Pushing it.

Anyway, yesterday was another big venipuncture day. I’m still a little shaky and anxious when doing it but I’m definitely getting better, both in terms of the anxiety and the actual procedure. Though, some people are so frickin’ difficult to draw! We have this girl who not only has some of the smallest veins we’ve palpated, but they’re deep. I tried to use a butterfly in the forearm, but even those were deeper than expected.

Then again, it has also turned out that I’m one of the more difficult draws. Yesterday was the first time someone has ever gotten any blood off me. My veins are a bit deep as well, but at least they’re much bigger! Unfortunately, my classmate got my blood all over my jeans because she forgot to pop the tourniquet. On one hand, they were Old Navy jeans. On the other, they were the ones that are my current pants size.

I ended up taking a Lyft home because my fiance wanted to stay at work late. The driver was very amused that I knew so many Queen and Pink Floyd songs. The whole ride was a huge singalong. I mean, they’re still pretty frickin’ popular! It’s ageless music.

Nutrition 

App: CRON-O-Meter Gold

It was quite the busy day, so has it quite the “busy people” food. We actually had enough downtime during class yesterday to go sit in the hall and have snack time. Which, was really nice because otherwise you’re waiting until 1 PM and I usually just survive on my protein shake until the class is over. OH. YOU GUYS. I started putting a couple tablespoons of coconut milk into my protein shake and I just love how creamy it makes it. It really tastes like a dessert but there is no added sugar and almost all the calcium my lactose intolerant ass needs to not break in half when I’m 50.

Treadmill Cardio

App: Fitbit

I think I can return to weights by next week. My shoulder feels heaps better, but I already made it till Thursday on a treadmill so I’ll just wrap this week up and get some extra rest and more stretching done on it. Cardio is not my first love, so the only silver lining I can find is that the two weeks I’ve been stuck with it I’ve really started to bring my A game. Those numbers are a bit higher than my average 30-minutes.

The cat is looking at me all, “You gonna rerack those?”