Introduction To Health Journaling

To Fail is Not Failing, But Learning There Must Be Another Way

I have made many attempts in the past with this theory, none of which worked. From Fat camp to mother interference, it always ended the same way. At first, I would just forget to jot down a day or two. Then, I'd forget to have it on me. And eventually, I just wouldn't care enough and thought it was unimportant anyway. Not one person I have know has done it and succeeded. Usually I hear great things in the beginning of the process, but there was the inevitable repugnance for the entire exercise in meticulous note taking. The discipline required was just too much effort, especially when no one else had to do it and mocked your efforts. 

There's this nutritionist back in New York who kept chiding me to keep a food diary. Constantly, she would tell me to write down the food I was eating, the times I ate, the quantities, and the calories of every little wisp of air that passed my lips to live on my hips. I can honestly say I like the lady doctor very much. In fact, when I'm States Side again, I am heading to her office with specific questions on portions and a good calories counter/pedometer she can recommend. However I cannot say that the constant counsel was helpful to me in the slightest. Keeping track of what I ate only made me more self conscious about eating anything at all. Obsessing over food is not the right path, especially for me - the over-thinker of eating of my generation!

The notion though, was spot on. It is useful, but the methods I have seen in the past have been a short term solution (they also never worked and most of my friends would go ape shit). I've engineered my own strain of the food diary disease, one that actually works for me.

For Those Of You Playing The Home Game . . .

What exactly is a food diary, Ashley?

Well, if you are not someone who has been fighting the flubber since childhood then you might need some answers. Having a food diary means that you log what you eat & when you eat it. No matter what it is or how small it was, you must be honest and put it in the book. However, most people that keep food diaries quit after a few days. Why? Because it is tedious and annoying, and people look at you funny. It took me years to finally just do it. The way I keep track now is completely different then how I was taught in the past. The method I wholeheartedly recommend is still a bit tedious, there is no escaping that. I write out exactly what I eat and drink, the time at which it is consumed, and the correct quantity (be it grams/oz, serving size, or number of slices). The distinction from all my previous attempts is that I document any and all activity as well. If I workout at the gym, I write every detail of the exercises and machines used. If I go for a walk, I write down the time and level of intensity. The lower the intensity, the longer the walk. By writing down both the ingestion and execution of calories, I can accurately keep track of my progress. I can see if I need to eat more of a certain items (vitamin, mineral, or food group), or if I need to increase my activity, or be more wary of my injuries. I can document rest days, and not so good choices of food days, and feel no guilt or shame about it. If I want faster results, I have to be more active not eat less. If I am injured or sick and cannot be as spry as I would like, then I have to be wary of how many calories I intake versus my output.

For example, if I cannot stand up cause my foot is swollen and I have to lay down and rest 80% of the day...Maybe I shouldn't eat Doritos and candy instead of actual foods. Or, for instance, if I have been to the gym for 10 solid days in a row and worked extremely hard, then having that slice of cake won't be the end of the world. 

 

To go from this ^. . . To This V

Also, let's call it something other than a food diary. Any more food obsessed and it would be a groupie! Hmm...How about Health Journal-ing instead, since you will be writing down fitness and cuisine together?

Health Journal Keeping 101 

Step 1 : Gathering Your Materials

You need to make a measuring blueprint to record your progress over the next (insert number of weeks or months). You can make one of excel, but I always like making it by hand. Gives you a feeling of accomplishment if you not only make it by hand, but plug in the changing numbers each month. For your health journal you will need the following items:

• A Journal or Book 
• Pencil and multicolored pens
• Skinny Markers ( I picked crayola, but you don't have to)
• A Soft Measuring Tape (comes in any sewing kit)
• A Digital / Polaroid Camera (To take a BEFORE and AFTER shot)
  

Step 2 : Set Up The Journal

Once you have everything you'll need to get started, it is time to build your book! Making the following pages in your health journal will keep you focused on you - not the food, not the diet, and not any other person's opinion.

• Page 1 - Progress Chart (Make a chart to measure yourself and weigh yourself monthly by)
• Page 2 - Key (colors=?, will each month be a different color?, workout intensity?)
• Page 3 - Medication Section (daily meds, multivitamins, sick meds/anti-biotic) *Might want to put that down on each day that you take them to keep track
• Somewhere Inside - Goal Sheet (write out a set of goals for yourself, be they fitness related or visual related)
• Somewhere Inside - Inspirational Quotes (thrown in anywhere in the book, to keep you from quitting)
• Last Page - Out Comes (Did you reach your goal? What did you learn during this process? What goals do you have now?)

Step 3 : Start with Honesty

The most important thing about keeping a health journal, is the keeping it. You have to be honest, you have to write out everything, or it will not help you in the slightest. Be accountable to those pages, not to someone else. Put the truth down in the book, every drink and every crumb! If you are not feeling well, write that down too. (If you are a girl, you might even start keeping track of that monthly annoyance - it not only affects your mood and makes you bloat, but it can affect your food choices. If you are a guy, you might want to keep track of your mood cycle - men have the same kind of monthly mood swings, just without the leech lunch rush.) By being honest within the confines of this book you will start to notice the following:

• Your Eating Pattern & Time Frame
• The Lack or Excess of Certain Foods or Vitamins in Your Diet
• A Connection Between Your Mood, Your Schedule, and The Foods You Choose

For those days I'm lazy!

If you want any benefit at all from this method, you MUST stick with it! You should have it on you at all times, ready to write everything down the minute it happens. Also keep some water on you! Anytime you go to write, take a sip! It'll keep you hydrated and you can make sure that you never just eat when you are bored! If you get bored, instead of reaching for the candy bag maybe go for a walk? No, seriously! We all might want to eat when there is nothing else to do but there is a whole world outside that kitchen! Get outside, get active, and soak up that sun before winter comes home! 
If you have no injuries to speak of, unlike your blogger over here, get your skinny ass up and shaking it off!!

 I hope you enjoy this new method of fitness secretary-ing and please feel free to pass it on it the method helps!

Bye For Now xxx

Work Outs, Work Outs Everywhere, But Not A One For Me??

"Accentuate the positive, 

Eliminated the negative,

Latch on to the affirmative.

Don't mess with mister in between!" 

 

The Commandments of Stupidity Health

From the tender age of 8, I have truly seen it all when it comes to weight loss and flawed logic. Fat camp does not work. At least when you are not taught the math behind weight loss/gain, or anything about portions sizes. Oh yes, you hear all the lessons:

1. Love yourself. Be confidant of who you are. (Don't allow others to make you feel bad)
2. Bully yourself about the number on the scale or that size. (Let others and yourself judge that number or shape)
3. Constantly think about not over eating food, or eating when bored, or food in general. (Worry about calories with no true idea about how portion sizes work.)
4. Stay Active, always! (Run, jump, dance, walk, play sports, do aerobics or yoga. but never ever get lazy - even when tired, sick, or in pain)

 Please God, Get Me Out of This Talk Circle And I Will Do More For The Earth!

But how are these helpful? Most of my memories about fat camp are grim when I look on them now. Not the over all experience, of course. Kids can make any situation a nightmare or a heaven, and I did love those woods. I was a dreamer kind of kid, one who thought awful things about myself, but never about my talents or my confidence. All of my bitterness was about being fat, and the idea that people treated me horridly for that mere fact. At that age, it didn't matter how active I was. Exercise was a solitary activity in my house. My mom would make me wake up at 5am to go to the gym before school five days a week and signed me up for sports too. No one in my house wanted to go for walks or bike rides with me for enjoyment. Always a punishment, never a joy. A popular punishment for rule breaking at fat camp was to run up a hill we nicknamed 'heart-attack hill', or to go for an early morning run before the long day of working out. But all the camp fire circle therapy sessions singing songs about confidence will never actually do anything. Yes, confidence is important. To want health is key to achieving that goal. But to a kid who knows very little about how the human body gets fat other than "oops I ate too many cookies", knowledge is vastly more important!

Think about it!

If you cannot loose or gain weight like others, would it not be helpful to find out why? Hell fucking yes. People are different. Some have food allergies, food sensitivities, or a chemical issue. It may not be the amount of food they ingest, but the types of foods. I can honestly say that after almost 20 years dealing with weight issues, not one person has shown or taught me how to measure food properly. Oh, I have been told to measure my intake, I have seen the funny visuals of 5lbs of fat versus 5lbs of lean muscle, and the food pyramid. Never how many calories are in a serving of fruits or veggies. Many diets, foods that come per-packaged or powdered, many nutritionists pushing for those or who want to write out a meal plan for me without explaining anything about it to me. Any one else realize this?

Math & Cake Are Lies!!

You can be told the same thing over and over, but never actually get shown what the meanings are to that math equation? And yes, it is all MATH! This is why we are taught math guys, so we could calculate money, time, and calories!

The Greedy & The Ill Informed

I was totally fed up with asking for help from people who mostly wanted me to look unrealistic within weeks, or just wanted my money and cared nothing for the human aspect of lifestyle changing. Sadly, most personal trainers I have worked with (and please remember that I have done extensive personal research since "Got Milk" Ads were still collectables!) were not very knowledgeable about much. They know the basics of course; the machines in the gyms, some sports drills, and perhaps enough knowledge about protein powders to try and make you buy them. But God forbid you ask for anything more personally oriented, like how can I achieve this goal result with this particular obstacle? That is nothing compared to those membership pushers, those non-P.T.'s who are trying to sign you up from that day pass or week pass to a full time contract that you will never get out of without many lawyers and maybe a paintball gun. One woman I used to take a spin class with was accosted by a front man personal trainer who had recently lost some clientele. He knew she had purchased a few monthly passes, but never anything longer than that. This was due to her job, she traveled more times that year than most people travel in lifetimes, and she was not shy about sharing that. He didn't seem to understand that however, and hovered around every station she visited throughout her gym time that day. He used every sale tack tic in the book. That is, until he began to not only disrespect her but became physically threatening. Not only did she stop buying her monthly pass, she calmly and quietly called him a penis, spit on him, walked out after 20 minutes into an hour workout.

The Death of Everyday Trust

Seriously, who can you trust these days about getting healthy and stronger? Your doctor? Nah, he/she costs too much money for advise you can research on Google or medicines that may do more harm than good. Your health teacher? Sorry, they know mostly 'keep active' notions and about sex stuff. Maybe a Personal Trainer who you don't see regularly? Nope. You know what I want? Do you know what I truly believe we all deserve?

 

Somebody who knows what the hell they are talking about! Someone who has not only the knowledge of all that food and portion control info, but can also teach it to me! So that it will stick in my head, or at least I can print off a cheat sheet of info! So fuck it.

I have decided that no one knows what is best for me, other than me! I am not gonna seek help from people who are not willing and adequitly able. I will do it all on my own, with the help of my Pinterest health board, the 12 Week Workout, and my food diary. With you all behind me, I know I cannot fail. However, it is still up to me...

 

Bye For Now X

The 12 Week Workout. An Introduction.

Hello again you gym rats, you lazy couch surfers, or whomever my audience is today.

From beginner to master, we all hit a wall with our workouts. We try new routines, new popular methods, a class here or there, but a new plateau or a wall springs up on us anyway.

I'm just so exausted...

I Just..I Just...

 

 

 

 

 

 

 

 

I for one am tired of feeling like quitting!

If you are anything like me, the plateau is a test. A test of your will to keep going on this healthy path, or giving into the temptation of that comfy sofa of your old familiar and perhaps somewhat lazy lifestyle. But then again, not everyone is like me. My friend, let's call her Buete, only really hits walls when old injuries come into play. What are our injuries, you new comers might be pondering? My foot, her knees. She is a complete health nut, and a nutter (she's British, so a Brit phrase is appropriate) in general about her body image. But hey, most of us gals are. If you are looking for a fun rant on confidence check it out here, but this is about something better. 

It is about a new plan, a new idea in the fitness world that possibly some 
people have thought of before me but I am putting it out there for the 
benefit of not only myself and my goal, but for you. All those women, 
and the handful of men in my audience too, who were never taught 
the right way to workout, who were never taught how to workout best 
for their own bodies. This idea came to me a while back, while lost in 
the labyrinth addiction that is Pinterest, browsing through the Health 
and Fitness section. After a few dozen hours searching workout routine 
ideas I finally came up with one of my own. If all these people, mostly 
girls, could create their own physical challenges with cut off dates 
(ie. Fab Ab February, Tough Butt April, Melt the Muffin May) 
why not me? 

I'm real!!

I have always wanted someone to help me create a plan for working out (A Doctor/Actor buddy of mine and Buete are the only two who ever have), so I decided I need to be the one who is the helper. 

There are some in this world who have strength all on their own, even if they are not in touch with it themselves. Being able to admit you are strong enough to do something on your own, that was the penny in the air. And when the penny dropped, I grabbed my arts and crafts supplies and began my work.

Overall Notes on 12WW

• This program is for 12 solid weeks. During these weeks you will see and feel a change in your body and state of mind.
• This is a workout for you, for anytime during the day. Devote 30 minutes minimum, use a playlist, watch an episode of Archer or Buffy while you do it.
• Keep at it, it is only for 3 months. The time will pass anyway, so why not spend it how you want?
•  You can stay at level 1 throughout the 12 weeks, however that plateau might make you feel bored. The levels progress so that you can as well. If you are under the weather, take it easy. If you feel you can push yourself further, then hit the throttle, tilt the bottle and go! ( In no way do I mean drink booze before your workout. You are not Ke$ha.)

You might have noticed that there is a color coding system...
Oh, you didn't. 
Well, bellow is another one, explaining it!  

 Level 1 :  Orange square only + A  (Sun)
 Level 2 :  Orange +  Green Squares  + B (Sun)                                           
 Level 3 :  O +  G + Yellow Squares + C (Sun)            
 Level 4 :  O +  G (increase intensity) + Y+ D (Sun)


Confused?

Okay, it is intensive.

And yes, those places that say "page 1 /1 pic @ a time" only really apply to me.

I have printed pictures from Pinterest that are workout routines I incorporated into the 12WW. There are varied levels and each page I have made is for focused sections of the human body. I have a page for legs, arms, abs, and even specific muscles. I highly recommend that you make your own, since I will have different body image goals than ya'll would have as well as a different physical history. Some of you might take a gym class, or a dance class, or go running like wild animals in the streets of your town. Anything you want, as long as you do it!

And of course tell me of your progress. I am by no means an expert, I am a fellow flubber fighter and no more. I love to see progress, even if my own is slower than a turtle in a race. Have a great night, and possibly work this into your morning routine?

 

                                                                     

Bye for Now XX

In My Own Little Corner, In My Own Little Blog...

When Cinderella heard the clock strike midnight, did she say,"oh, fuck this! I wanna keep dancing! Who cares if my clothes turn back into rags, if my face no longer shows any beauty due to the grim usually stuck to it, or how badly I'll get into trouble for this?" Nope. She hoofed it so fast she left her shoe, and didn't look back for it once.

Much in that fashion, I am turning away from my past and running toward my future...hopefully with both of my sneakers, cause this gimp's gotta have her shoe, thank you very much.

The clock has struck, and now I make the commitment for my one year goal.

1. I will lose weight, but for my health and my personal happiness. 130 lbs. And if in one year I don't lose at least 90 lbs, I will extend the date for only 5 months (so 40 or so lbs in 5 months). 

This is happening. I will not fail myself. I will succeed, in every facet of my life. Today was my first real world day, an audition in NYC during a hot and crowded Saturday. I was able to eat healthy all day, had a fantastic audition, and was able to walk 79 blocks (and more staircases than I thought I could) today. A fantastic first day in the next chapter of my life.

2. I will try to not be so self deprecating when it comes to the weight - loss, or any set backs I have. I can't preach to let the self-hate die when it lives with me, right? So, I will be kind to myself, the way I am with others. I will not hate myself for eating something that isn't quite on the plan, when there is nothing else around, but I will also try to make the healthier and tastier choice as best I can.

3. I will keep on my food diary, and my workout entry. I will continue to be as active as I can, and make sure to take care of my injury while pushing myself forward. I will be meticulous and brutally honest with what I eat and when, and I will post as often as I can to help others.

4. I will always try to give insightful advise to anyone who is concerned, like me, about health and/or injuries. I wish I had had someone to turn to when I first broke my foot to help me keep active without hurting myself so I could keep the weight off and keep the muscles from atrophying. But since we can't change the past, I will change the future for anyone I can.

5. I will find healthy, delicious, cheap, and easy recipes that can be cooked every day so my readers and I don't just eat steamed and flavorless foods forever. People shouldn't hate the health food. People should love the taste of real, substantial things. I hated being the only one in my family eating steamed broccoli, so soft I couldn't use a fork to eat it, and boiled chicken, with no herbs or anything to give it some life. Being healthy shouldn't make us feel excluded from social life, it should enhance us.

6. I will not hate myself for the failure of things outside of my control. I will remember that I am human, and can only do so much. I will take care of my injury when it is bad, I will take introverted time as required, and I will sing at the top of my lungs to make my soul feel free.

7. I will always keep an open mind, and a curious nature. I will never stop learning, and I will always want to learn more. So please, my dear readers, feel free to post articles and comment on posts (with pertinent information regarding topics discussed) or send me notes about ideas, recipes, or questions you have.

For now, that is everything in a nutshell.

Henry David Thoreau once said, "Go confidently in the direction of you dreams. Live the life you have imagined." And instead of dreaming Peter Pan would whisk me away some night, or something supernatural would shake my world's foundation to its very core, I will dream with a pinch of reality. I will run toward the future I will create, and I will love every second of the sprint.

Welcome to your briefing...Enjoy...

Welcome to Pandora's Recipe Box! As the name promises, there is more in store. 

Let me start off by saying, there are tons of blogs about recipes, weight loss, time management, and people's lives, and this one will be nothing like them.

This blog is for me, and every person out there like me. The girl who runs around like a chicken with its head cut off, just trying to keep her head above water day by day (or whatever imagery suits you best). Ever forget that you have not eaten all day because you were too busy to notice? Ever wonder why you can't drop a pound (and not British currency)? Ever wish nap time was mandatory for all ages? 

Well, I have. A LOT. And finally I have decided to take matters into my own hands. 

The goal for this blog? Personally, I have two.

The first is for me: To lose 150 lbs in one year.

For one full year ( Saturday, May 19th 2012 thru Sunday, May 19th 2013) I will submit everything from the healthy recipes( and not-so-healthy-yet-deliciously-decadent ones) on my daily menus, to pictures and videos on how to make them all.

The second is for all of you: A helpful guide.

I will upload my music mixes to work out to, nifty and thrifty ways to help anyone stay in shape and get healthy, and anything else I can think of that would help my over working, stressed out, and self-conscious brethren and sistren. 

For now, as in for the next twenty two days, I will be uber stressed out and busy with my Senior year of my Undergrad career. I will try to post as often as I am able during that time, but no promises.

Once the clock strikes, the story can begin . . . x x x