Just Keep Swimming!!

Tuesday morning was my first official swim in preparation for my triathlon in August.  I met the other ladies from work at the pool where we had rented a lane.  It was a great hour of water fun!!  I learned that my arm form isn't as terrible as I thought but that my legs don't propel me as well as I expected.

We started off with some instruction from our friend who has done a few triathlons and swims several mornings a week.  She gave us some pointers and made suggestions on where to start.  The biggest thing I knew I needed to work on would be getting my face in the water.  She suggested we start with a flutter board and some kicking to see where we were.  I learned very quickly that I am not an efficient kicker.  To the point that despite some mad kicking I was hardly moving at one point.  I am hoping it was in part my legs refusing to work after Monday's run. 

The next thing she suggested was putting a pull bouy between our legs and using just our arms.  Turns out this is something I am much better at.  Not necessarily good at, but better.  I was able to make it back and forth a few times without incident.  I even managed to get my face in the water quite a bit.  I panicked a couple times and got water up my nose but made it at least half way up the pool with my face in the water more than once.  That is a huge accomplishment.

Finally we practiced side swimming(probably not the right term) this I felt pretty good doing.  I ran into the rope and the wall a little bit but nothing terrible.

The thing I learned most that day was timing of breakfast is super important.  I ate too close to the start and spent a large amount of time with terrible heartburn.  I pushed through but there were definitely moments I wanted to quit and cry because it was so uncomfortable.  The heartburn started the night before a little and continued for the next day or so.  It's all better now though and I am ready to get back in the pool again!!  Lots of lane swimming is available at the Y tomorrow so perhaps I will take a trip over in the morning.

Boxing Day 10 Miler

For the last few years a friend has run the Boxing Day 10 Miler in Hamilton.  It always sounds like an awesome way to keep on track over the holidays so I decided to jump on the wagon and do it this year too. 

Yesterday was the day!  It was a noon start race which was difficult to navigate as far as eating and drinking went in the morning but I did fine with it.  The run was pretty tough and pretty awesome.  There is one pretty big hill just before the halfway point but the beauty of that is you go back down the hill again.  I started out really strong. The cut off time was pretty tight with my pace so I had some alerts set on my watch to make sure I was within the limit but not going so fast I would hit a wall.  During the first half I felt strong and fast and my watch was confirming that I needed to slow down a bit.  I let myself go a bit faster than I normally do because of how good I felt.  The hill came and I was on pace to blow my best time out of the water.  The hill took that lead away though.  I made it up it in decent time but coming back down I could feel a nagging twinge in my right hip and knee.  This is an ongoing issue that hasn't bothered me in a while.  I kept on going but by the end my leg was screaming and tight.  I had to walk some but was able to keep my splits within the range of needed.  I finished with two minutes to spare for a time of 2:28:13.  I am happy with that because it is a full 3 minutes faster than my fastest 16k run ever.  I will be back next year to make that number even smaller!!

Well Now I've Done It!!

So a little over 6 years ago I started this journey.  It started with a "Tell me about the Runners' Edge Beginner Clinic".  I figured if I could run a little it would help me get some weight off.  I was "never" going to run further than 5k.  November 2010 I ran that 5k and said that was it.  I would keep going at that distance but no further.  Then someone said "How far are you going?" one Saturday morning.  I replied with "5k" which was met with an inquisitive look and a "why not further?".  Well I decided to try 6k that day. 

A few weeks later I thought, maybe 10k, I could probably do that but 10k would definitely be my furthest.  So I signed up for a 10k race in August of 2011.  Someone said the next would be a Half Marathon and I said "Nope! Never!". Then I ran that 10k and waiting for the shuttle back to the car I felt pretty invincible and thought "maybe a Half?" I got a text a few months later about a brand new Woman's Half and there would be wine!!!  Okay, maybe a Half but just one and that is it!! 

So I trained and ran that Half in 2012 and fell in love.  Decided that I could run more of these Half Marathons but "That's it!!  Nothing more!".  I have run four total and am signed up for my fifth in June 2017.

Then I thought hey let's get some good bikes to ride with the kids and for me to add some cross training but "That's all, no crazy duathlons or even crazier triathlons!" There are fish in the water you know! 

Then I went to cheer on a couple friends at a triathlon.  Hmm, Maybe a duathlon?  That never happened though.  Not sure why but it just didn't.  Someone kept telling me how fun triathlons were and I kept saying no way.  There are still fish in the water.  I can't swim well and there are fish!!! 

This brings us to earlier this week when I walked into the office.  I am looking at a couple of the same upcoming runs as a co-worker and the price was going up on one of them soon.  She says to me "Are you signing up?". I assumed she is talking about one of the races we were talking about.....she wasn't.  She said "check your email".  So I did.  There was an email about the Grimsby IronGirl Triathlon.  I giggled and told her she was crazy.  She told me there was a medal!!  And that it would be fun and a short distance, and I could touch the bottom the whole swim.  Hmm, maybe????

Then she talked to a few other people at work and all of a sudden it seemed like a great idea!  Now several of us are signed up.  That's right this "never more than a 5k" girl is going to become a triathlete on August 13, 2017!  It's going to be an interesting 8 months so stay tuned.  This is going to be fun!!

100 Days!

I've been pretty slack about posting lately.  Not because I don't want to or don't have anything to say but more because I have been busy living life. 

Today marks 100 days free from refined sugars.  In August when I made the declaration to stop eating it I had no clue what I was getting into.  I had no idea all the places sugar was hiding.  I am still amazed to this day when I pick up an item and it has some form of sugar in the ingredients.  As a result I rarely eat any packaged foods.  The only thing I can think of of the top of my head is plain or tortilla chips and cheese.  Everything else is generally whole, natural foods.

What have the benefits been so far?  I am certainly feeling better.  Much less heartburn, much more energy.  My running has improved drastically over the last few weeks too.  Each run my pace gets a little faster and the running gets a little easier.  That isn't from the lack of sugar though, that is from the overall better nutrition.  Trips to the gym are easier and feel better too.

Weight loss has come along with all these improvements too.  Of course in the beginning i shocked my system a little.  Went from eating okay but not great to eating mostly whole natural foods so of course there will be some loss.  Now the loss happens slower but it is happening. I am at the lowest weight in many years and feel better than I have in years.  Things are exactly where I want them to be at this point and I am content.  I will continue on this path for as long as I can see.  I have no intention of going backwards.

Happy Thanksgiving Canada!!

Today is Thanksgiving here in Canada.  We celebrated last night with extended family.  It was a great meal with great company.  I even made a refined sugar free pumpkin pie!! 

Today we went for a hike with the girls.  It was a beautiful day. Cool and crisp but fun.  This week my goal is to get back to some sort of daily workout. I have made a lot of excuses lately for not getting up early to run but tomorrow there is no excuse.  I can get to bed early today and up early tomorrow. 

Some pictures from today's hike:

Just Start

A few weeks ago I wrote about what I would tell someone wanting to stop eating refined sugar.  Someone who might be a bit hesitant.  Today I want to revisit that. 

I really honestly would say "just do it".  It seems overwhelming and scary but the longer I do this the easier it gets.  Yes there will be days you want to say screw it because you don't want to cook dinner and don't want to sit in a proper restaurant but you will sit back and figure it out and be completely happy in the end.  There are so many options if you are just bold and ask.  I have done this for almost 7 weeks now and I wish I had done it sooner.  Don't wait for the right time or until after the holidays.  There will always be a reason not to start but with planning you can really get through anything. Don't do it alone though!  There are lots of us out there willing to help you make the best of this new life.

It's an amazing one and I will never look back!

Getting Flexible

A few weeks ago I wrote about how scary the thought of being flexible around sugar was.  Even the thought of it made me super anxious.  There have been plenty of times where things full of sugar have been an option and I have thought about that flexibility part.  While I will still say I don't ever intend to have refined sugar in my food choices again I can say that I can be flexible in my own way.

In all possible areas I will make sure I have a comparable option.  For my daughter's birthday in a few weeks I will have a naturally sweetened carrot cake for example.  In cases where I don't bring an option I will avoid eating the sugary item.  In some cases I may just not know about ingredients and will have to make an educated guess and go with my gut.  Last night I was at an event where there were many items I knew had sugar in them and a couple of items that were possible.  I had mixed up the length of the event and had expected there to be a fruit and veggie tray so hadn't brought anything and was starving.  I opted for the item I felt would be safest.  It was a chicken skewer with spices on it.  I asked questions and was told by the server that she didn't know but that it seemed to be just spices.  I took a chance, had a small one and drank lots of water.  It was spicy and not at all sweet so I think it was fine. 

There will always be things that are questionable and things that clearly have sugar.  When it comes to times where I know there is sugar I will respectfully decline.  It just isn't worth it to me.  I will however be better at planning and make sure I have options.  To this point it hasn't been an issue.  More and more I don't want the super sweet things.  Just the smell makes me nauseous at times.

It's like with yoga, flexibility comes with practice and right now my flexibility is pretty tight:)

What a week!!

Tried to post this yesterday but it just wouldn't go!!  So here is it is:)


The past week has been a super busy one.  Work is crazy, the kids are busy and time seems to be whizzing by.  It was a great week though and the weekend has been amazing.  I should be exhausted but I feel great.  I made great choices in the food department and rested when I knew I needed it.  Taking such good care during the crazy part of the woeek resulted in my amazing weekend.  I feel full of energy and have gotten so much done.  I did lots of running around and had lots of fun.  Spent time with the family and soem freiends.  It is the best kind of weekend.

I know I keep saying it but I can't express enough how great I feel since cutting out all the added sugar, and as a result garbage, from my eating.  It has been amazing.

A new week has started.  One that should be equally as busy but I am ready!

Just some of the highlights of an amazing weekend!!!   Sugar free muffins, Oh She Glows Endurance Crackers, a trip to the park, an amazing salad from the Mealime App, my painting from a PaintNite,  a lady bug, my soon to be tween with her ever present headphones, and cauliflower crust pizza:)

Why?

Life has been seriously crazy the last couple of weeks.  Work is busy with lots of things due this time of year and with school starting we are running around more and more.  It's all good busy but I have been neglecting my posting.  I am still refined sugar free and loving it.  I have stuck to my plan and have recreated so many things.  I have learned how to substitute things in recipes to make them equally amazing and way better for me.  My family is also much more aware of what goes into their foods. 

I haven't talked much about long-term goals or reasons for making this change yet.  It's about living, really living.  Not being afraid of what the next lab results will show or what medication I will have to take long term.  I know there are cases where people have to take medications and are still quite healthy but for me that would not be the case.  Family history of type 2 diabetes and heart disease combined with my history with Polycystic Ovarian Syndrome mean making this change is so important.  In just the short time I have been doing this my lab results are amazing and I no longer need long term medications.  I feel great and most of the time have lots of energy.  Sure work gets crazy, I stay up too late and get up to early so get tired but it's a different tired.  It's a good tired!! 

It's Thanksgiving weekend and we will be hosting a family dinner.  I will be making a pumpkin pie with no refined sugar.  We have homemade broth sourdough bread for the dressing plus more of the broth for the gravy.  Everything on my table Sunday will be refined sugar free and amazing!!  Our guests will leave healthy and satisfied;)

Happy Thanksgiving Everyone!!

Will Power, not so powerful??

Anytime someone makes a change to eat healthier they start talking about will power.  We give so much credit to this ever elusive will power but how powerful can it be if it fails us over and over? 

A decision to be healthier has to be more.  So many people start something out guns blazing and then after a few days or weeks fizzle out and blame it on lack of will power.  I disagree.  I think it's a lack of planning and habit forming.  Perhaps even as far as lack of commitment and a wrong mindset.  I think it comes down to why you are making a change and how you view that change. 

When I made the decision to become refined sugar free it wasn't(still isn't) about a short term fix or a weight loss attempt.  It was about making my insides work properly, making my system run properly.  I came into it with the mindset of making a choice not to eat refined sugar NOT a mindset of can't eat refined sugar.  I have said multiple times that I CAN eat whatever I want but I am choosing to abstain from sugar.  It gives me the power not some elusive will. 

It requires work too.  I can't just say I am not going to eat it.  I have to have a plan for just about every situation.  Anytime I can't eat at home I have to have food with me that fits my choices.  If I am going to choose to eat out I have to plan ahead and know what I am going to eat.  If there might be sugar filled foods at a meeting I have to have an alternative so that I am satisfied and not as tempted.  I have to look at what my goals are long term and ask if it is worth it to have that bite.

Critical Critics

Last round I talked about the inner critic.  That inner critic that tried to tell me this journey would be too had was so very mistaken.  Sure it's not always easy and sometimes I wish I could just eat like everyone else but then I think about how much healthier I am and how many amazing foods I eat and she shuts up. 

Today I want to talk about the outer critics.  Those people who think we are silly or crazy for doing this. Honestly I have yet to really meet these critics.  I have told more and more people what I am doing and it has all been met with great responses.  Sure a couple of people said how hard it was going to be and more than one was concerned with the fact that I might not be able to have wine ever again.  Everyone ended with a positive comment though.  I know this lifestyle change isn't for everyone.  I know that some people can control their sugar intake and not go overboard.  I however am not one of those people.  The longer I do this the more I know it was the right decision.  The critics aren't nearly as critical as I expected and the one inside my head has taken a hike.  Before I know it I'll be months into this new world and not even remember what it was like to eat sugar filled foods all day, everyday.

Round two!

Last week's goals were fairly successful.  I ran a couple days, made new things and got in a good bike ride on Sunday.  The new food I made was a sheet pan dinner.  The foods themselves weren't anything special but the concept was there.  I did pesto chicken, roasted potatoes and roasted asparagus.  Stuck it on on two pan and into the oven.  Left it there for half an hour and voila!

Today marks 35 days without refined sugars.  I have used maple syrup or honey but that is all.  I am feeling great.  Round two started today.  It's the first official challenge open to the public.  There are about 6 people doing it.  I am super excited to see how it goes.

I am following along and doing it with them.  Since I didn't go back to eating sugar I will more be looking at the journalling and mental aspects this time.  I think I will be able to look even deeper at things this time through.

Today's topic was temptation zones.  I have found I have more of temptation places than specific items and I have also learned that I am far stronger than I originally thought.  I have had many meetings in places like McDonalds and Tim Horton's without issue.  My staff meeting this past week where I expected it to be hardest wasn't bad at all.  There were several kinds of cookies but I brought sugar free apple muffins and had that instead.  I am finding there are less temptations than I thought there would be.  Sure there are lots of things that I might like to have but I haven't really minded not having things.  It has definitely gotten easier to be around things that are sugary. 

I truly believe this is about mindset too.  It isn't about can't have, it is about don't want.  This alone has been the biggest hurdle.  Teaching people around me that it is a choice I am making and not something I can or can't have.  I am a person who when told I can't wants to prove that I can.  So if I was saying I can't have sugar then I am going to want it more than ever.  If I say I am choosing not to have it no one is going to tell me I can't have something.  It has been surprisingly easy to say no to things too.

I'm looking forward to seeing what else is different this time around.

Whoops!!

Sorry about that!  Time seems to have gotten away from me this week.  Saturday something weird happened to my eye and and it was still swollen on Monday so I worked from home then yesterday and today have been crazy busy.  My eye is back to normal.  I believe I got bit by something.  It suddenly got very itchy right in the corner then the lower lid was red, sore and swollen.  It gradually got better but looked bad at the beginning.

Anyway on to the goals.  Last week's goals were:
Monday: Early morning run - done
Tuesday: Strength training immediately after taking the girls to school.  - done
Wednesday: Early morning run - crazy hot so skipped it
Thursday: Grocery shop and pick one thing I have never tried(preferably a fruit or veggie) - done!  I got a prickly pear and it was a mess.  I should really research before buying.  There was nice taste but way too much work.
Friday: Early morning strength training - sadly didn't happen.  The new routine was tough and I just didn't get up in time.
Saturday: Long run(early then errands, karate and laundry) - didn't happen either but it was a very active day full of errands and cleaning.
Sunday: This is a multi-goal, relaxation filled day.  Early morning bike ride with hubby, day at the beach with friends and family, new recipe for dinner. - relaxing was the name of the day.  Adrian decided to go golfing at 8am so the ride didn't happen but I got a good part of a boom read and made rice pudding for the girls.  That was the new recipe.  Not quite for dinner but it worked out. 

Now this week's goals(similar to last week):
Monday - run - done
Tuesday - 12 hr work day so just survive - done;)
Wednesday - morning run or evening strength training - chose the strength training
Thursday - run
Friday - walk after work, maybe to the school for the girls
Saturday - run, cook something new
Sunday - relax, maybe bike ride

So obviously half the week is done.  Now to make it through the rest in one piece!!

Not Just A New School Year

I have said it before but the beginning of a new school year always feels like the beginning of many new things.  It is the beginning of my favourite time of year, the beginning of much more bearable temperatures, the beginning of a renewed sense of energy and the beginning of new goals.  This year I am making it the beginning of a newish routine too.  I want to look at each week and set daily personal goals.  A lot will be workout related but some will be fun or food related too. 

This week's goals are:
Monday: Early morning run(6.4 miles done today)
Tuesday: Strength training immediately after taking the girls to school. 
Wednesday: Early morning run
Thursday: Grocery shop and pick one thing I have never tried(preferably a fruit or veggie)
Friday: Early morning strength training
Saturday: Long run(early then errands, karate and laundry)
Sunday: This is a multi-goal, relaxation filled day.  Early morning bike ride with hubby, day at the beach with friends and family, new recipe for dinner.

These are all very achievable goals and ones I can easily stick with. My energy level is great, my mood is great and I am excited to be out and moving.

Today was a great day.  I wanted to sleep in a bit but chose to get up and run with a friend.  I really enjoy getting out there first thing and just enjoying the run.  This afternoon we got a bunch of the kids and parents together to enjoy the last day of summer holidays.  Then dinner was a delicious steak and baked potato with roasted cauliflower. 

Now the kids are gearing down, all their stuff is ready for tomorrow and I am excited for what this school year will bring!!

Nope!

So I finally got around to making my homemade peanut butter cups and have quickly learned that I am not ready for that kind of thing yet. 

The first one was terribly sweet and I felt awful after eating it.  One would think that should be the end of it but nope.  Once one was in I kept thinking about the rest in the freezer.  Rationalising that they were just too sweet because I haven't been eating like that and that the next one would be fine.  I was so fixated on them that I knew they had to go.  There were 7 left and with the amount of not cheap ingredients in them I couldn't bring myself to ditch them so I made other people eat some so I wouldn't eat them all.  They are gone now and I will not be making them again anytime soon. When I do they will be mini ones and taken to a party or work, they will not sit in my freezer calling to me.

Lesson learned and moving on.  I have been slacking in posting since my challenge finished but have not been slacking on my goals.  I have not had refined sugar in 21 days.  Overall I feel more energy and generally better.  I am not struggling to find stuff to eat either. I have been quite active most days.  This past week I had a couple of lazy days but made up for that on Thursday by walking around all day.  I got in nearly 17000 steps that day and while my feet hurt I wasn't totally exhausted at the end of it.  I was pleasantly tired but not to the point that I wanted to curl up and sleep for a week.  Just plain tired. 

This morning I got up and met a friend for a nice bike ride.  We went out to the country and rode past some farmers fields.  It was beautiful.  My favourite season is peaking around the corner and I can't wait.  School starts in a couple days, cooler temperatures are arriving and my energy level is high.  Fall running/cycling is my favourite so I will be out there and loving it!!

CNE Day!

Yesterday was my daughter's birthday and our annual trip to the CNE.  I went into the day with a plan and stuck to the plan. 

We got there just after 10am but the rides don't open until 11am so we made a stop in the food building.  It's not busy in there at that time.  I looked at a few places and found a Mexican place with lots of fresh ingredients.  I checked what they had and how things were made.  Their stuff all seemed to be safe so I decided that would be my dinner.  We had lots of food with us for snacks and lunch.

Off to the rides we went.  The kids rode for a while and then asked for lunch.  Interestingly none of them asked to buy any food at that point.  We sat down and ate our sandwiches, veggies and nuts.  Then it was back to the rides and the other attractions.  My kids love to go into the farm building to see the animals and to wander the vendor booths.  They asked for some popcorn later in the afternoon and we asked about the topping.  The man assured us there was no sugar in the seasoning so I had a little of that.  I love popcorn:). When dinner came everyone knew what they wanted, except my husband.  He figured it out while the rest of us got ours.  I stuck with my plan and got a burrito bowl with only fresh ingredients in it to ensure I wasn't getting hidden sugar in sauces. It was amazing.  Then the kids wanted ice cream so they got some.  I was too full from my bowl to even think of wanting some.  Then it was more rides and home.  We were there for about 10 hours and I stuck to my plan the entire day.  It wasn't hard at all.

A couple things I noticed.  When we passed places selling sweet, sugary things the smell actually bothered me.  It was so sweet smelling that it was gross.  The other thing was that my kids who usually ask for cotton candy, slushies, lollipops and anything else they see didn't ask for anything extra, until after they had ice cream and were getting tired.  Then my youngest started with the slushies and candy apples(which are just gross).  She didn't argue at all when she was told no though.  Either they are starting to get it or just knew I would say no anyway.

It was a great day out and my daughter is already planning next year's birthday trip:)

Maintaining Change

Here comes the point where I always struggle.  I have done so well the last couple of weeks making a huge change and I feel amazing.  Now I need to maintain all of those good habits I have built and keep going.  As I have said a bunch of times sugar is gone forever.  I know myself well though and without the accountability level I had I need to work hard to keep from slipping.  So I will continue to log everything I eat, I will continue to post here and I will continue to reach out for support as needed.

I have always been told that making a big change is the easy part.  It's the maintenance that is a challenge.  Yesterday is a great example.  Since I "could" have honey or maple syrup and I have a recipe for delicious peanut butter cups made with just coconut oil, cacao powder, maple syrup and peanut butter, I couldn't stop thinking about them.  So I didn't make them.  I didn't need them and was in a place where I would have eaten more than I needed.  So I had a little peanut butter on a spoon and went to bed.  I was happy and got that peanut buttery goodness.  I will make some of the cups on the weekend when my head is in a better place.  Tonight I was feeling too lazy, after the  tiring task of shoe shopping for the girls, to bother making a mess:).

The girls are back to school on Tuesday and I can't wait.  The first few weeks I enjoy the lunch making process and this year they will be very involved in that process too.  They helped a lot last year but this year they will do more.  It's a great chance to help them learn to make healthy and balanced choices.

Thursday is the trip to the CNE.  I will make sure to document and share how it goes when we get home.

Challenge Complete!!

A few weeks ago I sent my Naturopath a message saying I wanted to work on cutting out refined and unnecessary added sugar from my life.  She came up with a plan that started with this two week challenge.    I started about a week later and am not finished with the challenge.  It's amazing to me how fast the two weeks has gone!!   I think the biggest accomplishment of this whole challenge is sticking with it through 2 birthday and our anniversary.  Not once did I take a bite of something with sugar in it.  Tonight I had a conversation with a couple of my aunt's and my mother in law about it and explained everything I am doing and why.  I wanted to be really clear with them that this isn't about weight loss but about better health.  I also wanted to be really clear that I can still eat anything I want as long as I make sure it is added sugar free.  They had a couple of questions and didn't agree so much with a couple of things I said but that is their choice.  I haven't felt at all deprived during this challenge and am very satisfied with what I am eating. 
I made a sugar free banana cake today that was pretty good and that other people said was good.  They were very honest and agreed that the "frosting" needed work but that the cake part was not bad at all.  Next up is a sugar free carrot cake.
What changes now that the challenge is done? Nothing really.  I have said all along that I don't intend to go back to eating sugar.  During the challenge we eliminated all added sugar. Tomorrow I can add natural added sugars in. I have set limits on those though.  Honey, maple syrup and dates will be the main ones added.  On occasion I may use some fresh fruit juice (like squeezed from an orange fresh) or Stevia but I don't like the taste of it much.  Otherwise if it isn't naturally sweetened I won't eat it.  It's that simple:)

Everyday Success

Day 13 has nearly come to an end.  This two week challenge is done after tomorrow and then the real work begins.  I won't have the same level of accountability as I do now. This means I have to be even more diligent than I am now.  I need some goals for this to happen.  I was asked today to set three things that I need to do daily to ensure success.  This isn't necessarily food related but just goals to drive my days.  One is personal, one is business or athletic and one is doing something for others.

My personal one is pretty easy: eat nutritious food that fuels my body and my exercise as well as ensuring that I get some sort of fitness in.  Whether that is a run, bike ride, yoga class, walk or strength training I needs to happen.

The business related goal: Make sure that I am keeping up on paperwork that needs to be done.  I can be terrible at keeping things up to date so this will be a good one.

Doing something for another: this will change day to day.  I work in a helping profession so I do something each day at work to help people but I will work on broadening this.  I won't say specifically what I will do but I will do it and I will start keeping track of it for a while.  Things like buying a coffee for someone, helping someone with bags at the store, helping someone in need.  All these things and more. 

Today has been a good day.  Saturdays are pretty routine around here.  We made our weekly trip to the market, went to Karate and did the rest of our shopping.  I had to get things done for Christina's party tomorrow. My kids (with lots of help from grandma) made us a wonderful anniversary dinner.  Now it's time to relax and wait for our surprise guests.  My stepdaughter and her girlfriend are on their way and no one but me knows:). I can't wait!! 

Nudge, Nudge

Today has been a busy but productive one.  We have a lot going on this weekend.  My stepdaughter and her girlfriend are coming for the night tomorrow, it's our 12th anniversary and Sunday is my daughter's birthday party. Lots to get done with not enough time so this may be a short one.

Sometimes we need a bit of a nudge to get started on something new.  Today I was asked to write about what I would tell someone who wants to start but needs a nudge, or what I would tell myself before starting.  I would tell them it isn't as scary as it sounds and it really isn't that hard.  If you take the time to prepare and give yourself time to shop there are still loads of things you can have.  The other thing I would encourage them is to not look at it as "I can't have..." But as "I can have whatever I want but I am choosing not to have...".  These two things have made a huge difference to me.  I also encourage finding a person or group who is doing the same.  It's been great being able to send a quick email or Facebook message when I have a question or success. 

Having that right mindset is going to be the key but you can't always wait for a click to happen. If you are even considering dropping refined sugars do it.  I happen to know a pretty good support person who can help you get started:)

It has been almost 2 weeks now and I am super excited with the changes I am feeling.  More energy, less craving bad food.  As I said the other day I haven't even really craved sweets much.  I baked a sugar free banana cake today and took a tiny bit off the top when it cooled to see what it tasted like and it was just sweet enough.  Once I get the cream cheese topping on it will be amazing I think.  I will know for sure on Sunday and will let you all know!!

Here's to an amazing, fun filled weekend!!

Community, it's more than where you live!

Community is all around us.  We tend to automatically think of community in the physical sense of where we live.  The places we can physically go.  It's so much more than that.  It's the people we surround ourselves with both in real life and often through social media.  It's the sense of connectedness we have when we are a part of something.  We all need community to be successful in everything we do. 

So part of becoming sugar free is going to involve community too of course.  I don't know many people in real life who are sugar free but I am certainly starting to share that I am.  In doing that I have had a few people ask questions and say they might be interested in trying it.  They know they can ask questions and I am happy to help any time they decide to try it. I would love to have a group of friends who live this way that I can share recipes with and get together with on a regular basis.  Throughout this initial challenge I have had the support of my Naturopath and it has been great. When she runs it with a group of people I will definitely connect with that group. I figure I can offer experience to the group but also make connections with like-minded people.

Probably where I have found the biggest community so far for this sugar free lifestyle has been online.  There is a blog I have followed for a while that is run by a guy who has been sugar free for a couple of years now.  I have also found a few Instagram accounts where I have seen recipes and suggestions.  While searching for recipes I have found other blogs and websites too.   I love the internet for that kind of thing, especially for something where there aren't a lot of people locally.

I am hoping that as people see the positive changes that come from not eating sugar they will start asking questions.  If even one person decides they want to make this change because of what I am doing that will be awesome!

Flexibility

Flexibility is something I am not good at.  I am not good at it physically and I am worse mentally.  I think I can be flexible but then something happens and I either dig my heals in or go along grudgingly.  It's not something I am proud of but it's the truth. However we have to be flexible at times so I need to learn it.

When it comes to sugar there will be times I will be faced with choices and we all know that denying the things we really want only makes us want them more so I need to be flexible.  I have always believed in the "everything in moderation" rule but these last 10 days I have learned that I don't know how to do sugar in moderation.  Not having it hasn't bothered me at all.  Sure I have missed chocolate but once this initial two week challenge is done I have a recipe for peanut butter cups that uses all natural and good ingredients like honey or maple syrup and is amazing.  What scares me is the fact that I know once I have something sugary I am going to want more and more.  I am hopeful that small amounts of natural sweeteners like honey, maple syrup or dates won't have the same effect as the refined sugars.

So back to flexibility, how am I going to do it?  I have spent a good part of today thinking about it.  I know that I never want to go back to what I have just come from.  I feel good and I like that.  I honestly don't know how I am going to be flexible when it comes to sugar. However,  I also know that there will be times that I want something that everyone else is having rather than something "good" but I also know the slippery slope that "just this time" is for me.  So how do I do this?  I guess it will have to take a lot of thought.  For now I think it will look something like this.  If it is something really sugary I will have to consider things like where I am, what it is and how it will make me feel.  If I can have one or two bites and move on or if it is something that will sit on my counter or in the fridge tempting me. If there is something else that is equally yummy and less sugar filled.  If it is something that is going to hurt after I eat it by causing me heartburn or stomach pain it's not worth it no matter how good it tastes.  Sounds like a lot but knowing myself this will honestly take a couple of seconds.  If after I decide I don't want it I feel annoyed or frustrated that I am not having it I may have a taste but not often. 

Then there will be the things that may have added sugar but that I don't have much control over.  Things like sauces at restaurants or if we go somewhere and there becomes no choice around what I eat.  Then I will have to make the best choices I can and move on.  I can preplan all I want and bring things with me when I know there will be things I don't want to eat but there will come a day when I get stuck and I can't just not eat. 

There is also always the option to bring things with me when going to peoples houses.  I can learn to make the things I love with natural sweeteners rather than refined sugar and share them with everyone.

It's all going to be based on overall impact and long term effects.  I know it can be done and I know I can make good choices. 

So that is what flexibility looks like to me. There is a lot of rambling and it all could change depending on situations but all I can do is plan as much as possible, make the best choices and trust my instincts. I don't anticipate making many choices to eat stuff with added sugar but will be open to the fact that I can't always have control.  Really flexibility is also about giving up control sometimes:) 

Let's go to the Ex....Oh boy!!!

So far this change hasn't posed too many unknown or unpredictable moments.  I have been able to plan and control my meals quite easily and have had lots of options of good choices available.  That won't always be the case so I need to be able to deal with those unknown situations.  I asked for help today with it and was told to make a "if/then" plan.  So IF ? happens THEN I will.....

This conversation started because my daughter's favourite birthday outing is to go to the Canadian National Exhibition.  I was feeling pretty stressed about how I was going to manoeuvre things. There is a LOT of food and not good stuff.  I don't know if we are allowed to bring in our own food because we have always gotten food there.  It's part of the experience really.  The media tells us all the good and weird foods there are going to be weeks before it starts.  So I asked for help, was given it and have made an If/Then plan.  I feel much better now even if I don't know exactly what will happen I have a plan.

I have started with sending an email asking what the policy is on bringing food in.  I have also looked at the website to see all the options for food.  There are so many and no menus so it is near impossible to know what is going to fit my choices and what is not.  So I have a two tiered plan I think.  The first is, IF I can bring in food, THEN I will bring most of the food we need for the day. I will still buy the rest of the family one meal.  IF I can find something there THEN I will buy me one too. IF I can't THEN I'll make sure I have an extra peanut butter sandwich in my bag just in case:).

IF I can't bring food in THEN I will do way more research.  I have found a couple of places there that I know I can get a salad so that is always an option.  IF I have to buy my food there THEN I will spend some of the time before we are starving to walk around the booths and find something that fits my choices so that when we are ready to eat I can just get it.  It is always so crazy there that when it is time to eat you have to just pick something and go with it. Sometimes the lines are long, it's hot and the kids aren't terribly patient so planning is going to be key. I know I can do this.  I know it won't be as hard as I think (or maybe it will) BUT it will be totally worth it. Once I do this all other situations will be that much easier.

Today has been another good one.  I had a chocolate cake temptation but chose a pear instead.  I know it is no where near the same but it was still good.  The cake actually smelled too sweet.  Don't get me wrong there was a huge part of me who wanted a tiny bite but I just told myself that it wouldn't be as good as I thought, would give me incredibly bad heartburn and I would feel like crap after.  I made the good choice and won't regret it later.  It's amazing what you can do when you really decide you are ready.

Be Specific!!

When we make goals we have to be specific so that our body and brain can know exactly which way to go.  When I decided to quit eating all the refined sugar I was asked to say why or what the goal was.  Basically I wanted to eliminate something that I knew was not beneficial to my body and that I knew was stopping me from reaching my bigger goals of being a healthy strong person.  I would even go as far as saying I was addicted to it.  Once I had some I would want more.  One cookie always turned to more, something sweet always lead to something salty and so on.  It just needed to stop.  So now that I am a week added/refined sugar free I need to get more specific with those goals.  I was asked today to set some more specific goals that I will work on each day that will lead to the bigger goals.

One thing  that I believe has become very important is tracking everything I eat and reporting it to someone.  That didn't start as a goal but it truly is one now.  I will track every bite that goes into my mouth.  I am not so worry about tracking the calories since what I am eating now is mostly whole, natural foods the calories tend to naturally be lower and don't add up as quickly. 

Another step that needs to happen everyday and that I have really learned is important to me is checking in with someone.  I will also find someone that I can check in quickly with when I am in a situation where food is or may be an issue. 

My third but biggest goal that I have always struggled with is food prep.  I hate making things ahead but need to make time to get my breakfast and lunch made in the morning. When I don't do this I am more likely to end up with poor quality food or skipping lunch altogether.  Lunch is probably the one I need to work on most.  I can save a lot of money and stress if I am just prepared.  My husband is awesome and will make me a huge salad and then I just have to add a few other things for the day.  This may be an even bigger goal in the winter when I want warm lunches rather than salad. 

Now that I am done day 8 I really know that I can do it.  I haven't really missed anything except maybe a little bit of chocolate and that I am working on a solution for:).  Things are starting to taste better and I don't really worry about missing out on anything.  There will always be challenges but I will face them as they come and it will always work out.  Certain situations will require advance planning while others will just require creativity.  I feel better and will never regret this decision!

Week One Done

It has been a full week with no added or refined sugar.  Overall things have been easier than I expected.  I feel more energy most of the time and not near as much heartburn.  I have found that things taste differently now.  Salty is extra salty and sweet is extra sweet. 

Some challenges through the week were around specific foods that didn't seem to come without added sugar.  Ketchup being a big one.  Today I found a recipe and made my own.  It turned out pretty good. 
The other struggle was a little different.  I don't want my kids to think this is about can and can't have things.  I want them to understand that I am making a choice and why.  I try to talk about food being fuel for our bodies like gas for the car.  I explain that I want the best fuel I can get. I think they are starting to get it.

Something really cool that I have found this week is that my heart rate is lower.  I got a smartwatch about 2 weeks ago and have played with checking my heart rate a few times a day.  The readings have been considerably lower this week without the sugar and with better foods.

This coming week I will continue to find new foods and recipes that are refined sugar free.  I will also incorporate a couple more workouts.  I got 4 in this week.  I find that time at the gym a great time to relax and think.  I always feel much more refreshed at the end.  I think I will also try to get to a Yoga class at the YMCA.  I went to one before but the instructor wasn't great.  I will try again.  Of course I will also keep going with my meditation. 

I'm very happy I took this first step to eliminating refined sugar.  It only gets better from here!!!

Meditation Attempt

For a long time I have wanted to try out some meditation. I have heard many times how it can be a great start and/or end to the day.  How you can use it to mentally prepare for the day or to clear your mind before bed, or just to reset after a stressful situation I have just never known where to start.  Today I was given the task of doing a short meditation exercise so I jumped on it.  I downloaded a short guided meditation program.  I attempted the first recording after dinner today and here is what I learned.  I will be honest and say I had a hard time with it.  I don't feel like I picked the best time for it and I had a hard time shutting things out.  I think this will work better very early in the morning after a good workout. I felt more calm and relaxed afterward without a doubt but I couldn't shut things out because there was a lot of background noise. I enjoyed the process and the fact that I had that few minutes to focus on what is important right now.  I had a busy day out doing some shopping and was struggling to slow down after dinner.  I think the time I took to stop and attempt to focus on the meditation helped me to calm before spending a quiet evening with the family.  I liked it enough to give it a good try.  I will start with that bit of time I have after my morning workouts.  It will also be a good way to cool down before getting ready for work.  The program I downloaded is 21 days so I will report again when it is done.

As for day 6 with no refined or added sugar, it has gone well.  While the rest of the family had ice cream after dinner I made a peach sorbet type dessert for me.  I blended frozen peaches with unsweetened coconut milk and cinnamon.  It was delicious!!  I have been looking for a lot of refined sugar free recipes and have a lot of great fresh foods in the house.  Tomorrow is a relaxed day so I plan to do some experimenting in the kitchen.  If anything good comes out of it I'll be sure to share!

Looking Deeper

I have never thought of myself as an emotional eater.  When asked about why I eat I generally say do it from boredom or habit. That is true to an extent however this week I have learned a little more about myself.  I still won't say I am a hugely emotional eater but there have been times that I have wanted something when I wasn't hungry.  Often it came from discomfort. Like being in a place where I felt like people were judging, wondering what I am doing and why. I wanted chocolate!!  The other time was when I was annoyed with someone or something.  It's interesting how it works when you really pay attention.  It's going to be important to have strategies to deal with those things.  Things I am going to try to do are get up and move when I am uncomfortable.  I may have to go back to that situation but I can take the minute to walk and remind myself that whatever it is I am doing is fine and if someone doesn't like it then that is their thing to deal with.  When I am annoyed I will have to recognise that I have a choice to let whatever bother me or to move on and let go.  One of the favourite things someone once said to me is that you get to choose how you react in all situations. So I can react to things by going for food or I can react by moving on. I will choose moving on.

Day 5 is all but done. Today was not a hard day but harder.  I didn't get to the store last night for a few things so I had to buy stuff for lunch.  Instead of fast food I went to the store and picked a veggie box and hummus.  I also wanted some salty crunch and was looking at stuff for my daughter's party.  I found that Tostitos original don't have added sugar so I grabbed some of those.  I shared all my stuff with some volunteers that have been good to people I support.  I left the leftover chips and hummus behind because they are a weakness.

Tomorrow is the weekend and I am ready for some relaxation!

Use Your Strengths

We have all been in an interview where they ask you to list your strengths or say why we would be an asset.  We all know how hard that question is to answer.  No one likes to sounds like they are bragging. However, we need to recognise our strengths and embrace them so that we can be successful. 

Two of my biggest strengths are determination and stubbornness. If someone tells me I can't then I want to prove that I can. If someone says it will be too hard I want to show it is not.  I get frustrated when I am told it's impossible or not going to work.  So I am going to use that with this transition. There will be so many people who will say it's not worth the trouble or who will tell me all the things I can't have anymore. I will show them that it's not that hard and that I can still eat anything I want with modifications. If life was easy life would be boring.

I haven't actually told that many people what I am doing yet because I want to be well into this so people can actually see that I am doing it. I want to be able to say I haven't had the added/refined sugar in a long time to show that the work is worth it. That is the stubbornness.

Day four has almost come to an end and I have stayed strong. Before our team meeting I opened my cupboard at work to get my almonds out and found the tub of chocolate covered raisins that I bought a couple weeks ago. Without hesitation I took them out and walked to a co-workers office and handed them over. She likes them and will eat them so why waste them?  Someone may as well have them.  Determination!!

As for withdrawal symptoms I had a bit of a headache this morning and my stomach was doing some interesting things but it all seems to have worked itself out now.  I ran this morning and felt pretty good during it.  I had a moment about half way in where I felt a little nauseous but that could have been the heat too. 

The weekend is coming and that is probably going to be the hardest part.  I am going to do some experimenting and come up with some more on the go lunches for work. Of course a trip to the Farmer's Market will be in order.

Overcoming Setbacks and Moving On

We all start these journeys with the best of intentions.  We are determined, we do all the right things and yet we all deal with setbacks at some point. It's just part of life. I suppose there are some who sail though but I think that is the exception to the rule.  I know anyone who has read this blog knows that I have blundered my way along making lots of great progress just to step back and undo it.  Can I say where I went wrong or what I did wrong? If I am really honest I did it with the wrong mindset.  Maybe I wasn't really doing it for me. Maybe it was half hearted and maybe I wasn't viewing some of the changes as forever.  Whatever the reasons for the setbacks I certainly didn't handle them well.  I don't know why exactly.  So what am I going to learn from all that so that I can be successful and deal with setbacks moving forward? I am going to accept things as they are and I am going to ask for help where I need it and from the right people. I think some setbacks come from listening to that inner critic (or the outer ones) too much when they said I was failing and not listening to what I really want.  I want to run faster, lift heavier, fit in regular clothes and just be healthy!

Well it's almost the end of the third day with no refined/added sugar in my diet and strangely I feel good.  I have had small moments where I felt off but no major withdrawal. No headaches which is the best part. I ate well and got to the gym for a 45 minute strength workout. Overall I feel fine. Here's to tomorrow and another great day!

Slaying the Inner Critic

Ah that pesky voice in your head that tries to tell you what to do.  That inner critic that doubts and tries to sabotage.  We all have it and we all have a choice of whether to listen or ignore.  For me to be successful I need to ignore.  Sometimes that voice sounds an awful lot like ourselves and sometimes it sounds like someone we know. Either way we have to find a way to stop them. It's hard but worth it.  I think when it comes to this challenge the hardest thought is going to be the one that says "it's just a little sugar, it won't hurt". You know what? For some people that might be right but not for me.  I have learned that a little turns into a lot.  So to that voice I have to say stop and I have to say that I am worth this change no matter what happens. I am worth the effort it is going to take to make sure I am healthy and here for a very long time. The voice may tell me it's too much work to read every label and ask for information but I will remind that critic that it told me running a half marathon would be too much work and look where that ended.  The next couple days will probably be the worst when I start feeling the withdrawal and the voice tells me to just give up so that I won't feel sick. I just have to tell it to shut up and remind myself that the gross feeling will pass and I will be glad for it in the end.  We just have to keep shutting that inner critic down and in time (I hope) it will give up! 

I also know there will be outer critics who think this is silly or not necessary but to me it is and I just have to be strong and put their doubt aside. I am worth it and that's that.

Day two with no refined sugar is just about done and I am rather proud.  I had opportunities to slip today but I didn't.  I had two meetings that involved being around temptations and both times I made good choices. The first chance I chose a plain old black coffee but the choice I am most proud of is when it came to dinner. I was working late and one meeting involved dinner at a pub.  I didn't get to choose the location but I asked lots of questions and asked for modifications to ensure that my meal had no refined sugar in it.  That is a huge success for me because I don't like to be a bother but I put myself first this time. 

Changes, challenges and temptation!

Oh hi again.  It's been a really long time since I have posted because I got really tired of posting the same thing over and over.  The broken promises of better eating. The big plans that I didn't always fulfill. Today that changes. 

Today I take back power over food and over my life.  Today I have cut refined sugar from my life.  A few months ago I decided it was time for some changes. My stomach was in constant discomfort. I was tired and cranky. I was still exercising regularly but not eating well. I decided to see a Naturopath in hopes of being able to heal my body instead of treating symptoms. I am happy to say that the heartburn that used to plague me without meds is now mild to none most of the time. We are also working on my PCOS issues. A couple weeks ago I asked her for tips on cutting out refined sugar since I know it is a huge issue for me.  She ran with it which brings me to today.

Today is day one of my life without refined sugar. It starts with a two week challenge where I will keep accountable and receive support. Once that is over we will see what is next but the thing I know is that the sugar stays gone! 

So why did I come back here to talk about all this now?  Journalling!!  Each day I am encouraged to write about a topic she sends me.  Today's topic is Temptations!!

What are my biggest temptation spots? What am I going to do to deal with them?

The worst spots for me when it comes to sugar are Starbucks, Tim Horton's and my couch! The first two are easiest to avoid.  I love Starbucks but also have no problem just getting a black coffee. Tim Horton's I don't love as much but I go there with people I support at times and can just get black coffee there too.  How will I avoid getting more? I just won't bring my wallet in.
My couch is another story though. If the stuff isn't in my house it isn't going to be so bad. So I just won't buy it.  The trouble will be when other people bring it in. My mom likes sweets and will buy them for her. My kids now get their own money and can get to the corner store to get things.  The other issue with the couch is boredom. When I sit down in the evening after the kids go to bed is when I am most tempted to snack. I have been working on that over the last couple of months but still struggle. I have other things I can do but sometimes the best solution is to just go to bed when the kids do.  Since I want to be getting by at 5:30am to workout this is helpful.
I am sure other Temptations will come up as time goes on. Dinner out with friends, get togethers at other peoples houses and so on but I will deal with those as they come. I can look at menus ahead of time, bring something to share and just be mindful of what I am doing. It will all work itself out in the end.