Short Fat Girl

The transformation of a short fat girl

Finding Different Stress Relievers

As a practice administrator in a very busy medical practice with two locations, I have become accustomed to working in a highly stressful work environment. Back before my injury, I used exercise as a major stress reliever; in fact, I can honestly say that joining boot camp probably saved me from loosing my mind. Since my injury, and with the implementation of electronic medical records, the amount of stress I deal with on an average day has increased remarkably. Because I am limited to what I can do physically, I am not yet to the point where my activity level really helps with my stress; granted, the few things I am able to do such as walking and some riding, has definitely helped with mood, I am still struggling to find a way to help with my stress level.

Since starting back on Weight Watchers, it has become clear to me how I have handled stress since my injury. Food and alcohol have been my stress relievers. Over the past few months, after a long day at the office, I have been coming home and heading straight for the refrigerator and grabbing a beer and because of the long hours Kristy and I are both working, we have relied on dining out for our meals. Now that I am on Weight Watchers and am counting every point I put in my mouth, I have decided not to drink alcohol during the week and limited amounts on the weekends and to eat as many meals in the home as possible; however, if we do choose to go out, we try to eat someplace we can make healthy choices.

Since I cannot rely on fitness as a complete stress reliever, I find myself in quite a predicament. Now, when I come home, I go to the refrigerator and just stare and at what I cannot have and find myself getting even more stressed out. I have to find away to relieve stress without turning to food. The one thing I did do was go to my doctor and asked to be put on something temporarily to help me with my anxiety and stress. This is not a long term solution, but at this point, I'll take what I can get.

Hopefully, I'll get to a point soon that I can spend a little more time on my bike and possibly start going to the gym. I know what works, I am just not yet healthy enough to take advantage of it yet.

Believe It or Not

I’m seeing things differently today. Today, I have an entirely different outlook on what lies ahead. Partially, I think, is due to the fact that I experienced not only what I am capable of achieving, but how quickly it can all be taken away as well. Moreover, I have learned, the hard way, the consequences of not staying focused on my goals.

While sitting at my desk, my mind continually wanders to what my future may hold as I start my journey again. Before, I had goals of running races, competing in triathlons, and long bike rides with my friends. And even though I accomplished these goals, I never really took the time experienced them. I was so focused on adding these accomplishments to my list and bragging to everyone about them, I never too the time to appreciate what what I was doing and how it felt. This time, I’m going to pay attention to what I’m doing and try to write about the experience rather than the accomplishment.

Believe it or not, I’m excited about starting over and getting it right this time.

Thank you Del and Mare for this picture. A day hasn’t gone by where I missed looking at it and said: “Your damn right!!!”

 

Before and After and After

Normally, a blog about a person’s weight loss journey would have these pictures reversed, but not in this case. The first picture is me several years ago at a starting weight of 258.8 pounds. The second picture is from this time last year weighing in around 225 pounds the last picture was taken this past weekend. What happened you ask? Well take a look at the picture below. What you are looking at is my hamstring that ripped off my pelvis and put a dead stop to my fitness journey.
Today, marks the 5 month anniversary of my accident where I ruptured my hamstring doing sprints at boot camp.
The picture of me with the my bike is what happens when you totally give up on yourself. I’m not going to even try and come up with any excuses here. I could lay down this story about how I tried to fight the big fight, but lost because I couldn’t exercise anymore, but the real truth is, I just quit caring. I’ve thrown up my hands and just gave up.
These past 5 months were only hard on me physically but emotionally and mentally too. Not only was I taken away from my fellow boot campers who pushed me hard and made me believe that I could do anything I put my mind to, the stress of job increased dramatically and with no exercise to help relive that stress, picture number 3 is the result of not caring.
Today, I went to the doctor for my annual exam and to go over my labs that I had drawn the last week and the results were not good. To begin with, I weighed in at a whopping 252 pounds; additionally, my cholesterol level was dangerously high at 255 and my blood pressure measured in at 150/100. To make matters even worse, she wants to start me on cholesterol medicine. In five months, I went from a women in the best shape of her life, to a women in the worse shape of her life.
All I can say now is: Here we go again. Since I’m not dead yet and really don’t want to end up that way anytime soon, I guess I have no choice but to start over from scratch. I did it once, I can do it again. Besides, with Kristy at my side, I know, I’ll have all the support I will need. So, I’m gonna change some things up on this site and my Facebook page as well and do a complete do over.
Wish me luck

 

Happy Anniversary – NOT

Exactly one month ago today, I injured my leg while running sprints. While my injury has begun to heal, I am no closer to getting back to my old self anytime soon. I still have 3 weeks before I go back to see my orthopedist to be re-evaluated; hopefully, I will get the go ahead to start physical therapy.

Unfortunately, I have not been a shining example to my recovery. I am back to work and even though I’m not working 40 hours in the office, between working in the office and from home, I am working 12-15 hour days. Because of my absence from work, I am extreamly far behind in my work and am feverishly trying to get caught up before I get too far behind. The result is, I haven’t worked out since my accident.

On the bright side, I haven’t gained any weight, probably because I am not free to wander back and fourth to the kitchen to cruise the refrigerator. See their is a bright side to everything.

Being her usual wonderful self, Kristy has started talking to me about getting in some upper body workouts. We have picked out a nice routine that we think will be beneficial and will begin fitting it in to our daily routine. Once we get this up and going, I will start dedicating my blog to my rehabilitation.

Happy Spring everyone

 

Going Back To Work

With mixed feelings and less than 2 weeks from my surgery, I’m going back to work tomorrow. To be honest, I am very excited about getting some normality back in my life and not to mention, getting my ever expanding butt off this couch.

After spending the last few weeks feeling sorry for myself, it’s time to start working towards my recovery. Today, I got up and put on some real clothes, changed the sofa back from hospital bed, and Kristy has gone to the store to buy some healthy groceries to get us back on the right track. I refuse to lose everything I worked so hard to achieve.  

I don’t want to make my posts to lengthy, but before I sign off this one, I need to send out some thanks.  Kristy – If it wasn’t for you, there would be no way I would be able to get through this; you have played caretaker, housekeeper, dietitian, dog walker, and therapist through all of this and I can’t express how grateful I am to have such a kind loving partner as you. To all my friends who have cooked, entertained, and supported me, you have my undying gratitude and I will never take our friendship for granted.

Going Under The Knife

After a nasty accident at boot camp last week at boot camp, I am going under the knife today to have my hamstring tendon reattached to my pelvic bone.

Last Thursday on Bring a Friend at boot camp, while doing sprints, I was running all out against one of my instructors, I could see the imaginary finish line in front of me when all of the sudden POP!!!! Down I went; a feeling like I was shot in the back of the leg.

After 12 ½ hours in the ER, and an x-ray, and 2 MRI’s it was determined that the tendons from my hamstring was torn away from the bone and would require surgery to reattach them back onto the bone.

What frustrates me the most is I have reached a point where I can feel the changes in my body, I can feel my muscles working to make me a stronger, faster, and on my way to being a really fit person. I’ve finally learned how proper nutrition can help and or hinder my body. I was signed up for several events like the Warrior Dash, the Peachtree Road Race, 2 long bike rides and was preparing for my 4th triathlon.

Because of my injury, it is very difficult to do very simple tasks I’ve taken for granted like sitting on the toilet or getting comfortable in the bed. Now, I rely solely on my upper body strength to help me negotiate the bathroom and getting comfortable on the couch. If this kind of injury would have happened to me in the past, I have no idea how I would have handled these simple task; even now, my shoulders and arms are really sore from the constant demands I have put on them. I know you’re thinking that this probably wouldn’t have happened if I wasn’t running around like a person being chased by a dog, but say that I got hit by a car and broke my leg, there would be no way I would be able to accomplish the simplest of tasks.

So, as I get ready to head out for my surgery, I wanted to stop and say thank you to my peeps at boot camp for getting me to a place where I can rely on my body to help me function in daily life. Boot camp got me to a place where if I was being chased a dog, I have a much better chance of getting away.

Keep your eyes peeled for more posts. My plan is to start focusing on my rehab and managing my weight. Wish me luck everyone.

10 Tips for Healthier Eating

Vegetable Color WheelIt’s no secret eating healthy makes you feel better, gives you more energy, helps maintain a healthier weight, and contributes to an overall healthy way of life.  Here are 10 tips to live (or eat) by.  If you are unable to turn your eating habits around completely, at least try these tips through the week.  5 days of eating healthy is better than 2. 

Eat leafy plants.

Numerous studies point to the benefits of plant-based diets.  A few of these findings include:  improved blood pressure, decreased risk of heart disease, lower cholesterol, and weight control.

Eat protein.

When it comes to meat, poultry, and seafood, you are encouraged to choose sustainably raised varieties, for your health and the health of our environment.  There are vegetarian proteins to choose from, such as, tofu, soy products, quinoa, brown rice, beans, lentils, nuts, and veggie burgers to name a few.

Eat your color wheel.

Each vegetable color reflects a different antioxidant that helps protect against chronic diseases.  Each in a slightly different way, so for maximum protection, have a diet containing as many different colors as possible.

Eat home cooked junk foods.

Make your own french fries or baked chips.  Make your own ice cream recipes, and snacks.  You are in control of how you prepare them, so feel free to reduce the sugar, fat, and sodium.

Eat whole grains.

Minimize your consumption of white or enriched flour products.  Choose grains that are high in fiber.

Stay out of the middle of your supermarket.

Processed food products, located in the center aisles of your supermarket, should be avoided if at all possible.  Fresh foods are located on the perimeter.  Produce, meats, fish, and dairy are your essentials.  Find recipes that use these fresh ingredients and avoid the center aisles.  Doesn’t everyone prefer to eat fresh?

Sardines anyone?

According to health and environmental experts, Pacific or wild caught sardines can be the healthiest food we can consume. These nutritional powerhouses are one of the best sources of omega-3 fats, with 1,950 mg per 3 ounces.  That is more per serving than salmon, tuna, and just about any other food, and they’re packed with vitamin D.

French, Japanese, Italian, or Greek oh my!

Studies suggest that people that follow a diet according to the rules of a traditional food culture are generally healthier than those of us eating a modern western diet full of processed foods.

Limit your snacks.

Americans have conveniently added 500 calories to our daily diet since 1980.  Most of these calories come in the form of processed snack foods loaded with sugar, fat, and sodium.  Consider changing your snack habits to include fresh fruits, vegetables, and healthy nuts.

Avoid Sugar (or artificial sweeteners). 

Food labels list ingredients by weight.  A good rule to live by is avoid any product that has sugar or artificial sweetener listed before any other ingredient. 

 

A Guide To Healthy Substitutions

Healthy Food Swaps

If you are like me, you want to eat healthier, but have your favorite recipes that are not exactly friendly to your waistline.  Lately, I have been pulling up those old recipes and thinking of ways to make them healthier without compromising taste.  With a few swaps here and there, I can make anything healthier and taste great. 

Here are a couple swaps I have make on a regular basis.  I try to use fresh herbs whenever possible.  Using the right herb can transform your bland meal into an extraordinary creation.  I use sea salt instead of table salt.  Some people don’t agree with this swap because sea salt lacks iodine (a necessary nutrient), but I personally like the taste better.  I have swapped Whole White Wheat Flour in place of enriched white flour when baking.  I use black refried beans instead of regular, and I always use skim milk over regular.   Those are a few of my favorite swaps, what are yours?

Check out this link to find a list of healthy substitutions. 

http://www.mayoclinic.com/health/healthy-recipes/NU00585

Bottom line is you don’t have to sacrifice taste to enjoy cooking your favorite meals.  Why not try a swap this week?

Cranberry and Cilantro Quinoa Salad

QUINOA SALAD

This is a very tasty salad and a great alternative to rice or cous cous. 

Serves:  6

Ingredients:

  •    1 – 1/2 cups water
  •    1 cup uncooked quinoa, rinsed
  •    1/4 cup red, or orange bell pepper, chopped
  •    1/4 cup yellow bell pepper, chopped
  •    1/2 small red onion, finely chopped
  •     2 teaspoons curry powder
  •     1/4 cup chopped fresh cilantro
  •     2 limes, juiced
  •     1/4 cup toasted almond slivers
  •     1/2 cup minced carrots
  •     1/2 cup dried cranberries
  •      Sea salt and ground black pepper to taste

Directions:

Pour the water into a saucepan, and cover with a lid. Bring to a boil over high heat, then pour in the quinoa, recover, and continue to simmer over low heat until the water has been absorbed, 15 to 20 minutes.  Scrape into a mixing bowl, and chill in the refrigerator until cold.

Once cold, stir in the bell pepper, red onion, curry powder, cilantro, lime juice, sliced almonds, carrots, and cranberries.  Season to taste with salt and pepper.  Chill before serving.

Nutritional Information:

  • Calories:             176
  • Total Fat:            3.9g
  • Cholesterol:        0mg
  • Sodium:              78mg
  • Total Carbs:        31.6g
  • Dietary Fiber:     4.1g
  • Protein:               5.4g

Quick & Easy Calorie Saving Tips

Hello everyone it’s Gibby.  I am going to be a regular writer on Short Fat Girl.  I love food, so I am going to share ideas, tips, and creative ways to cut down on daily calories.  If you are like me and Lisa, time is not your best friend.  Instead of cooking a healthy meal at home, we were a fan of going out to eat.  Let’s face it, when we eat out, we don’t always make the healthiest choices.  I read an article on Yahoo Health called “78 Ways to Cut Fat Calories From Your Diet.”

Dieting is hard, so instead of saying you are on a diet, make a few changes here and there until you have made a change in lifestyle.  When you make subtle changes, you will eventually lead to the results you desire.  But remember, don’t get frustrated and don’t give up.  You don’t have to deprive yourself of the things you love, but you don’t need those things every day.

Here are the changes I am going to make starting today!  I will use the same habit forming behavior that made me heavy, to make subtle changes that will work to my benefit.  For breakfast I plan on eating an orange instead of drinking juice.  For lunch I will use mustard instead of mayo, and pass up the croutons on my salad.  Happy Hour will be equally fun drinking water in between beers.  I will consider using 94% fat free popcorn over my delicious Whirley Pop style for snack, but believe it or not, this will be a hard change to make.  Switching to Sorbet instead of ice cream for dessert will be easy.  I will use broth instead of oil or butter as a tasty kitchen swap.  Drive thrus need to be a thing of the past, so I need to avoid that category altogether.  And lastly, I will avoid anything breaded when I eat out.  

Check out the article and find the changes you are willing to make, trust me you’ll be glad you did!

http://health.yahoo.net/articles/nutrition/photos/78-ways-cut-fat-calories-your-diet#1

 

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