Advocare 10 Day Cleanse Results

Yesterday was the end of my 10 Day Advocare Cleanse.  My intentions for this cleanse were to break my sugar addiction.  It was getting bad.  I was wanting sugar all the time and was treating myself way too much.  Although I didn't do it for weight loss I had noticed that my weight loss had stalled and I just couldn't seem to see any number under 188 on the scale.  The weekend before the cleanse was Mother's Day and my weight popped back up to 191.2.  

I'll be honest--I didn't stick to it 100%.  I just could not get past the gagging while trying to get the fiber drink down.  The texture was awful.  I don't even like to swallow liquid medicine so getting that down was torture.  I think I only did it like 2 1/2 days.

I followed a really clean diet about 90% of the time.  I had a few treats here and there and usually when I did I felt awful afterwards.  Amazing how quickly your body gets used to not eating sugar.  I have been wanting to snack the last few days but I haven't wanted sweet stuff.

Here's a quick overview of the last 10 days:

Day 1:  I felt nauseated in the morning but it was a pretty good day. 

Day 2:  I had a horrible headache all day long.  I don't drink coffee or soda so it wasn't from lack of caffeine.   I'm guessing it was the lack of sugar. 

Days 3-5:  I felt great and was getting used to avoiding sugar and bread.  I was pretty good about eating clean with only a few extra bites here and there. 

Days 6-10:  I didn't take the fiber drink the last three days.  Shameful, I know.  I had a pretty easy time turning down sugary or carb loaded foods.  I had a pretzel on day 9 and a McDonald's ice cream cone on Day 10 and felt the tummy rumbles after both of those.  

Overall, I felt great after day 2.  The sugar cravings are not nearly as bad as they were.  My lady friend came to visit on day 3 and I typically have at least one day where I can't stop eating all day long.  I didn't have that this time and I didn't gain the usual 3 pounds of fluid.  

My skin looks pretty good thanks to the gallon of water I am drinking daily.  Usually I have a lot of hormonal breakouts and I didn't have any this month.  I haven't had too many stomach issues other than a couple days where I went to the bathroom more than normal.  I am pretty sure I had a UTI that started on Day 3.  I took some antibiotics to get that under control and the symptoms went away.  I'm not sure how that may have affected my results. 

So...here are the numbers.    

Starting weight:  191.2 

Ending weight:  187.8

Weight Loss Total:  3.4 pounds

My weight loss was pretty significant right away--I lost five pounds in the first four days!  It crept back up because of some poor eating choices the last couple of days.  I actually saw 185.6 on the scale one day last week!

I'm not sure I would do a complete cleanse again because I'd be wasting my money with that fiber drink.  Call me a baby but I can't drink it.  I'm planning to stick with the clean eating and will keep drinking a gallon of water every day.  I'm also going to continue taking probiotics and I am going to try hard to take a multivitamin each day.  I'm horrible at swallowing pills too so I have chewable probiotics and gummy vitamins.  Again, call me a baby.  I don't care.  Ask my mom about what happens when you try to force me to take medicine.  It's bad.  Really, really bad.  

I am also going to keep using the Advocare Spark drink which is a vitamin filled, no sugar added energy drink.  I don't use it often but will keep drinking it at work and before workouts for a little extra energy.  

Have you ever tried a cleanse like this?  What kind of results did you have?       

Workout Wednesday: May/June Workout Plans

It's Workout Wednesday!  Woo hoo!  

My workouts have been crap lately.  I haven't been running consistently because I just needed a break from it. I ran a 5K on Saturday and I am still sore from it!  I've only been working out 2-3 days a week which is unusual for me.  I'm determind to kick things back in high gear for the last ten days in May (really--where did this month go?) and keep up the momentum through June.  I tend to get lazy this time each year so I have got to have a plan! 

Today, I'm just going to post my plan for the remainder of the month and for June.  

Running:  I've simply got to get back in the habit of running.  I really want to get a sub-30 minute 5K this year and I know that means more interval training.  I've never been good about following a running plan.  I lose interest and I like to just to my own thing.  But obviously that hasn't been working!

I'm going to follow a four week plan I found at Pop Sugar Fitness.  My next 5K is on June 22 so this will be the perfect!  Now to stick to it!

Weight Training:  I'll continue taking Chisel class each Monday.  I'm hoping to keep working with a trainer every other week (Wanda kicks my tail but I need it!).  I have failed miserably with the plank-a-day challenge. I'm going to try another monthly challenge and maybe I'll have better luck sticking to it this time!  The days are different because this is an old monthly challenge but I'm going to do the Mean Abs Challenge.

Clean Eating:  I've felt so good after a few days of cleaning up my diet so I know I need to continue with it.  I'm going to try very hard  to plan out my meals ahead of time.  I'm going to continue to limit dairy as I haven't missed it really at all (except for my beloved Oikos coconut yogurt).  I'll continue to limit bread to one serving a day and I'm going to try really hard to keep my sugar habit under control!  

What are your workout plans for this week?  

    

Running Your First Race: A How-To Guide

So you've been walking/jogging/running for awhile and you're ready to take the next step:  a race!  Don't be scared.  Races are fun (and addictive) and are a great motivator to keep on training.  I'm no expert--just a former fat(ter) and sedentary girl who has ran eleven 5Ks and two half marathons (and counting).  Here are a few answers to some frequently asked questions about racing.

1.  What are some typical race distances?  A 5K is a pretty standard and common race distance and it is 3.1 miles.  A 10K is 6.2 miles.  A half marathon is 13.1 miles and a full mary is 26.2 miles.  Then there are those crazy Iron people who run way further than that.  Most races are run to raise money for some type of charity.  Some are just purely for fun and are not even timed (most of the "color" and "sparkle" runs for example).

2.  How much does it typically cost to race?  Most 5Ks are around $20-35.  Half marathons and marathons are more expensive and could be $60 and up.  A lot of races offer discounts if you register ahead of time.  Race day registration typically adds $5-10 onto the price.

3..  How do I find a race to do?  We have two local race timing companies and there are 5Ks almost every weekend somewhere in one of our surrounding communities.  I just keep check on their websites for the race schedules.  I have also found races through Runner's World, through my local running store, and on almighty Google.

4.  I've signed up.  Now what?  You will get information about where and when to pick up your race packet.  If this is your first race, I highly recommend that you pick your packet up the day before if possible.  This is one less thing you'll have to worry about on race day.  In your race packet you may find a t-shirt, some coupons or freebies from local companies and your race bib and timing chip.

5.  Do I wear my race t-shirt the day of the race?  The unspoken rule is that you do not wear the t-shirt until you have "earned it."  I see it as bad luck so I don't, however you'll notice at smaller races (especially those for charity) it is not uncommon for people to wear their race shirts the day of.  This one is up to you.

6.  What is a timing chip and what do I do with it?  Most races use timing chips to ensure your results are accurate.  For most smaller races, the timing chip is a small piece of square or round plastic with a hole in a couple of holes in it. Along with the timing chip you will receive a couple of zip ties.  The morning of the race you need to secure the chip to your shoelaces using the zip ties.  For larger races, the chip may be embedded in your race bib so you won't have to do anything other than pinning on your bib.

7.  About that bib...where exactly do I put it?  Pin it across your belly.  You should receive safety pins in your race packet.  If you don't then check the registration table the day of the race.

8.  What can I expect at the start of the race?  In small races your time may be based off of the gun time.  So your time will be whenever the gun goes off until you cross the timing mat at the end.  If you are in the back of the group it could take you several seconds to get out of the crowd and on your way running.  Several seconds to a new runner isn't a big deal but to someone who is running competitively, it could mean winning or losing.  Thus, the "elites" (the fastest of the fast) will line up at the front.  If your time is important to you then you'll want to line up somewhere in the middle.  If time is not of importance to you or you plan to walk you will want to line up in the back.  If you have a stroller you will most likely be asked to start in the back.  If it's a large race you'll probably have a wave start and you'll line up according to your wave.

If it's a larger race your gun time and your chip time will be different.  In my last race, my gun time was 35:22 which was from the time the gun went off until I crossed the mat at the end (and the time that I saw on the clock when I crossed the finish line).  However my chip time was 35:16--so it took me six seconds to get across the mat at the start of the race.

9.  What's a wave start?  A wave start means that runners are released to start the race in groups based on their estimated finish time.  Wave A will be the elites, wave B will be a little slower, etc.  Each wave will have their own gun start and typically each wave is started about two minutes after the first.  If it's a really large race it could be a long time before you start (I've heard of some people taking half an hour or more just to start the race!).  I've only done two races with wave starts--both half marathons--and I was in the third wave each time.

Wave C--Flying Pirate Half Mary

10.  Should I stop at the water stations?  If it's a 10K or smaller distance then you really shouldn't have to stop for water unless you want to.  For a 5K, my strategy is usually to run until I reach a water station, walk through it, and then start running again.  Lately I've been skipping the water stations all together.  For long races (over 10 miles) then you should definitely be drinking water so you should stop at water stations or carry your own water along.  Since I am not an expert, check out this article on Hydration and Running.  If you want to run through the water station, then grab the water from the volunteer, squeeze the top of the cup together and drink it on the run.  My hubby likes to take two cups--one to drink and one to pour on his head!

11.  What happens after I finish?  After you cross the timing mat someone will remove the timing chip from your shoe.  If it's on your bib then they may scan it as you come across the finish line.  If medals are awarded you'll receive yours after you cross the finish line.  Some races will have the race results available instantly on a computer screen and others will print them off and display them after the last participant finishes.  Some will give you a print out right away and others will even text you the results within minutes of finishig.  The results will also be posted on the race website within a couple of days.

There is usually a small awards ceremony and free food is available!  Definitely enjoy the bananas, oranges and water that is typically available.  I have seen other food from pizza, to cookies, to doughnuts, to subs and bagels available.  Just remember that if you ran a 5K you probably only burned around 300 calories--don't finish the race and then eat 800 calories!  Not that I've ever done that...

12.  What if I come in last?  So what?!  You still did it!  Even if you have to walk every single step...you still did it.  I am never going to win a race.  Heck, I don't know if I'll ever even get my 5k time under 30 minutes--but I still get out there and do it because it's fun!  Don't worry about being last.  Sometimes, the last runners get the loudest cheers!  And there's always the chance that this is waiting for you:

Have you ever done a race before?  What is stopping you from trying?  Just get out there and DO IT!

Race Report: Bright Night 2013

This was my second year running Bright Night.  It's a twilight race (starting at 7:30 pm) which I absolutely love and it is for a great cause--Ovarian Cancer Awareness.  It's also one of my favorite courses and the after party is at Moe's.  Could it be a better race? 

Aaron decided to sit this one out because he had a man cold.  Ladies, do your husbands get man colds?  They're terrible, awful colds that despite the very minor symptoms have the ability to knock a man down to the couch for days on end.  I don't know how we survived this one to be honest with you.  It was touch and go there for about five seconds.    

I, however, decided to run.  Despite the fact that I was hoarse, my calves were still sore from the stadium steps on Wednesday, I hadn't ran in three weeks, and my lady friend was visiting.  Just call me Laura, Supermom.com.  

This was the first race that I wore shorts for.  Me!  In SHORTS!  And it was also the first time I wore my snazzy pink compression socks.  My friend, Maureen got a good kick out of those but admitted that they made it easy to locate me in the crowd!  I usually don't wear them but my calves were aching something fierce.  I put them on and they instantly felt better so I kept them on for the race.  

Even though I didn't have Aaron there, I did have several friends running which always makes it more fun!  I hitched a ride with Kathleen and the threat of rain was all around us when we arrived early to register.  The word was that if there was lightning they would operate on a 30 minute delay and play it by ear.  We even caught wind of the chance of the race being cancelled completely.  In the end, they delayed by 15 minutes which ended up being a bad decision.  During that 15 minutes it barely rained and just before we lined up at the start it started a steady, solid rain and continued for the entire race.  

Sorry, Sarah, for the "pantyhose over the camera" filter!  :)

I hate running in the rain.  The only benefit was the temperature was a mild 63 degrees!  We started at 7:45 pm.  I had a good first mile at almost exactly a 10:30 pace (even with stopping to tie my darn shoe).  I never said I was fast.  My neck started hurting and I had to slow to a walk for a minute.  I picked up my pace again and despite dodging some puddles was able to do my second mile at about an 11:15 pace.  I was getting slower, the rain was starting to really annoy me and I just wanted to be done.  

The last mile I was back and forth with two ladies in pink.  I'd get ahead and then they'd get ahead and on and on.  They started cheering me on and telling me (in a nice way!) to pick up my pace but in the end they both got ahead of me and I couldn't keep up.  

I finished at 35:16.  Not a PR but I wasn't expecting one.  It was still a fun race even with the yucky rain!

My friends all did great!  Kathleen won her age group (and got an awesome medal) and Sarah finished fifth overall in our age group.  Maureen (who ran with her daughter Kathleen) beat her time from last year and Andrea and her hubby and daughter all finished together!  I'm super proud of her seven year old for sticking it out in the rain! 

Sadly, this was the last year for Bright Night.  I'm going to miss this race especially since it's the only evening race in Greenville.  It was definitely one of my favorites!

The Heavy by Dara-Lynn Weiss: A Book Review

Recently a friend asked me, “How do you have such skinny children?”  At first I took offense to that question.  What does that mean?  Because I’m fat my children are supposed to be fat as well?  But the longer I thought about it the more the question made sense to me. 

My children are genetically predisposed to obesity.  It’s on both sides of their family.  Genetics is not in their favor when it comes to their weight.  I’ve been overweight or obese from the time I was seven years old.  My hubby has been overweight for most of his adult life.  Our parents have all struggled with their weight.  My children should be overweight. 

And although my children are all at healthy weights for their height and age, I still worry (maybe a little too much) that they will one day end up overweight.  I partially blame it on the constant bullying I endured as a child (being called Miss Piggy in the third grade by a mean boy on the bus was the first memory I have of being told I was fat).  I don’t want my children to ever be made fun of for how they look.  Maybe that sounds vain but I know personally the emotional pain of being called fat. 

Of course there are other reasons I worry about my children’s weight.  As a nurse I have seen firsthand the multitude of health problems that come with being overweight.  I want them to be grow up and be healthy and to live very long productive lives. 

I was excited to find the book, The Heavy by Dara-Lynn Weiss at our local library.  I vaguely remembered hearing about this family's story last year when the author published a controversial article in Vogue magazine about helping her seven year old, Bea, lose weight.  Bea hit the 99^th percentile on the childhood growth chart at a very young age.  Her blood pressure was increasing and despite her mother’s best efforts she was not able to lose weight.  Her pediatrician recommended a more dramatic intervention for her and thus began her family’s year long journey into dieting.  I refer to it as dieting because unfortunately it was more of a "diet" journey than a "healthy eating" journey. 

The book was very promising in the beginning and I couldn't put it down.  I found myself nodding in agreement through most of the first few chapters.  I thought, 'Yes!  That is me!' when Dara-Lynn talked about her inconsistencies with managing her daughter’s diet—allowing a cupcake at one birthday party while refusing to let her have one at another party.  When she shared that she often would allow her daughter a treat if it meant that she would get to have half of it, I totally understood.  I also understood when she divulged the ins and outs of every diet she herself had ever tried and her concern that she may project some of her past issues with weight and food on her daughter.  

She shared her struggles with navigating her daughter's school system trying to find answers to her questions about the caloric content of food.  No one could give her the answers which I find extremely sad in a country where one third of school aged children are overweight or obese.  As Dara-Lynn pointed out, even if a parent is able to avoid the lunchroom junk that is being fed to our children you still have to contend with classmate birthday parties and special events.  Her daughter's fourth grade class decided to celebrate every birthday for every child in every fourth grade class all together.  So instead of 12 birthday cupcakes a year it became 48.  In one year, just the calories in those cupcakes alone would add an additional four pounds on a child.   

The author and her daughter, Bea 

But about mid-way through the book I began to understand why there was such backlash against the author when her story was published in Vogue magazine last year.  As the book continued, Dara-Lynn seemed to become obsessed with what her daughter could and could not eat as well as with the number on the scale.  She "needed" to be 77 pounds.  Not 77.2 pounds.  In one instance, her daughter wore jeans to the nutritionist's office instead of her usual leggings.  She then argued with the nutritionist that her weight was up because she was wearing jeans.  Then to prove her point (to herself) when she got home she weighed the jeans and leggings to compare them.  

Her obsession with calories was equally maddening.  She explains her rationale behind giving her daughter a Diet Coke instead of 100% fruit juice (because it was a zero calorie "treat") all the while using, "I have an obese child and you don't so don't judge me" as an excuse for her actions.  I'm not judging anyone but calories aside I have a difficult time believing that if my child needed to lose weight I would hand them a Diet Coke.  

I was very disappointed in the lack of nutritional teaching that this family received.  They did not like the nutrition doctor (for legitimate reasons) and decided after a few months to continue on this journey on their own.  I really wish someone had sat down with them and discussed clean eating and intuitive eating and maybe worked on a psychological level with this child to help her work through her food issues.  Never once was counseling ever mentioned.  

Just when I thought it couldn't get worse, Dara-Lynn shared about making her seven year old wake up, pee and weigh herself naked every single morning.  I began to feel a deep sadness for this child.  I know that I can not fully understand Dara-Lynn's journey with her daughter.  My daughters are not obese or even overweight.  However, given my history of food and scale issues, I would hope that if I were in that situation I would not become so consumed with the number on a scale that I resort to such things.  This child, at seven years old, was doing things that I obsess about at 35 years old.  Things that I never want my children to do (i.e. weighing themselves multiple times a day).  I can only imagine the damage this has done to that child who will likely spend a lifetime struggling with her weight and who could very likely develop an eating disorder.  

I thought in the end that somehow the author would get enlightened to the difference in eating healthily and dieting but alas that did not happen.  Bea reached her (mother's) weight goal and then gained a few pounds back.  And thus the ending was just the beginning of a lifetime of yo-yo dieting.   

If you've read the book or the Vogue article, what is your reaction?  Would you put your daughter on a "diet"?  

NSV: Clean Eating

I have been so busy this week that I haven't had a chance to blog much at all!  I just love Non-Scale Victories Day so I although I'm a little late I'm participating!

This week I've been doing the Advocare 10 Day Cleanse.  The biggest reason I'm doing it is because my sugar cravings have been out.  of.  control.  Like, really bad out of control.  I didn't realize just how bad until day 2 of the cleanse.  I wanted sugar all day long.  I even had a massive headache from the lack of sugar (I don't drink soda or coffee so I couldn't contribute it to caffeine withdrawals).  

But I made it through and day 3 and 4 were much, much easier.  I am having some scale victories but I'll save those for the end of the cleanse post!  

So here are my food related NSVs this week:

• On Cleanse Day 2, I went out to eat with my mom and my girls.  We went to a local seafood place called Backwater Jack's.  They only had one thing on the menu that wasn't fried and that was mahi mahi.  I'm not a fish fan at all.  What to do?  What to do?  I decided to ask if they could grill me some shrimp instead of frying it.  Yes, they could.  And I had black beans and rice on the side instead of fries (and I even removed the sour cream from the top).  Add two large glasses of water and I was good to go.  And I only snuck about five fries from my daughter's plate!  LOL! 
• I've been eating super, duper clean this week.  I've had a couple not-so-clean bites of food here and there but it has only been about one or two non-approved bites per day. 
• I've been drinking a gallon of water every single day.  My kidneys are working overtime this week!

And I have one activity related NSV this week.  I did the ECU stadium stairs again and went with a new friend I met on Facebook (through a mutual friend--it wasn't like some bad Lifetime movie or anything).  It was hella hot that day--91 degrees!  The next day I wasn't nearly as sore as I was last time!    

Do you have any non-scale victories this week?  Let's celebrate!  Getting healthy isn't always about the number on the scale!      

Workout Wednesday: Five Tips for Running Newbies

Today is Workout Wednesday over at the Skinny Meg blog!  If you haven't had a chance to check it out, do it today!  There are always great posts featuring workout tips and ideas!

Since my favorite cardio workout is running I'm going to share today some of my tips for new runners.

I started running in Spring 2011.  It started innocently enough.  I had been going to the gym and walking on the treadmill and one day I figured I’d speed up a little bit and see how it felt.  The first time I could only run at 4.5 mph for about two minutes.  I felt like I was going to die. 

I felt like every inch of my body was jiggling.  

I was certain the people behind me were staring at me.  It was so uncomfortable.  But I was determined to keep at it. 

I had a not-very-smart smartphone back then that would not run any apps so I kept track of my times and distances the old fashioned way—by typing it in on my phone’s notebook.  I recently plugged that old phone in and saw the time from the first few time I ran a 5K.  It took me a little over 47 minutes. 

Eventually I signed up for a race and then another, and another, and another.  By then end of 2011 I had completed four 5K races and was getting faster with each race.   Now I am consistently running a 10:00-10:30 pace.  Still slow to some, but much faster than my starting pace of almost 15 minutes per mile.   

A collage of photos from my first nine 5Ks.

I have a lot of people tell me that they wish they could run.  Here’s the thing:  everyone can run.  Now I know there are exceptions.  Bad knees, joints, ankles, etc. can cause issues when it comes to running.   But don’t ever let your weight or your size keep you from running if it is something you really want to do.  Is it going to be uncomfortable?  Maybe.  But you may discover that you enjoy it and you’ll wonder why you didn't start sooner.

If you are completely new to running you may be confused by running articles that talk about minimalist shoes, pacing, interval training, and track workouts.   But honestly, running doesn’t have to be that complicated.  It’s simply putting one foot in front of the other.  I'm no expert and some days I still consider myself a newbie but I wanted to share a few tips that will help you get started. 

1.  Get some good, proper fitting shoes.  This is not the time to skimp on shoes.  I’m not saying you have to spend hundreds of dollars on shoes but you’re not going to want to run around in your Chuck Taylors.  A good running shoe will generally cost you between $50-120.  I love my Brooks Pure Flow 2s but I have also had good luck with Reeboks that I bought on sale at Kohl’s for less than $60.  I have never been “officially” fit for a running shoe.  I was too embarrassed when I first started running to run on a treadmill in the middle of a store so I just went with what I thought would work.  I've figured out over time what shoes work best for my feet.  If you’re like me and you don’t want to have an official fitting then at the least you should read this article, How to Choose a Running Shoe, or do some internet research for more information on choosing the right shoe for your feet.

2.   Start out slowly.  You’re probably not going to step out the door the first day and run a mile at a 9 minute pace.  You might have to walk 5 minutes for every 1 minute you run.  You may only be able to run for 30 seconds.  But the next day, can you run for 40 seconds?  It’s all about improving from day to day and from week to week.  The thing about running is you are not competing against anyone but yourself.  Check out a training program such as Couch to 5K or Hal Higdon if you want more guidance in improving your time and endurance.

3.   Sign up for a race.  There are always races to be run.  The 5K (3.1 miles) is a very popular distance and is a great distance to begin with.  Don’t worry that you’ll come in last.  Make your first goal to finish the race.  Don’t pay any attention to your time.  Just get out there and do it.  I’ll share more about running your first race tomorrow.

4.  Wear the right clothes. You don’t have to spend a fortune but you will be more comfortable if you invest in some running attire.  Women—find a good supportive bra.  It is going to cost you a small chunk of change ($40-60 for a good one) but after shoes it is the best running gear investment you can make.  If you are well endowed check out Enell and Moving Comfort.  They both cater to larger busted women.  Get some moisture-wicking clothing.  This is not a necessity but it makes running (especially in hotter weather) more comfortable.  You can find moisture wicking clothing at Target, Old Navy, Kohl’s and Walmart for good prices.  My favorite for athletic clothing is Old Navy and Kohl’s.

5.  Don’t ignore injuries.  Rest days are important.  Listen to your body and take a break if you needed.  I have had weeks where my body has told me that it didn’t want to run.  Mentally I needed a break.  Physically I needed a break.  Once I started to miss it, I knew it was time to get back to it.        

Above all, remember that running is suppose to be fun!  I know, I know.  That sounds completely crazy.  I used to think the same thing.  Now I truly enjoy it.  Running with my hubby or my kids is something I look forward to. 

Are you a runner?  If so, what are your tips for newbies?