Weight Update for July 11

I normally wouldn't be weighing myself so often, but I know my period is coming up in the next week, so I figured I might as well weigh myself now then wait until it is over.  So here are those numbers:

weight: 214.6 lbs
fat percentage: 47.7%
hydration: 35.9%
muscle: 25.7%
bone: 11.0%
cal: 2348

Definitely still continuing the downward trend for weight and fat percentage, and upward trend for muscle, so yay!  I'm continuing to not eat junk food, and I'm actually finding I'm not even really missing it!  I actually feel like over the last few days I ate a little more than I really wanted to, so I need to be more mindful of that in the future (looks like eating lots of fruits and vegetables is actually making me feel fuller and more satisfied!)

Unfortunately though, I hurt my knees at work the other day, and can't workout at the moment (I don't want to aggravate the tendons until they have a chance to heal a bit).  Luckily walking seems to be okay though.  I just looked up what kind of nutrition can help heal a tendon injury, and it looks like a lot of the things I've been eating lately help, like chicken, cheese, avocado, asparagus, eggs, lentils, tuna, and almonds (from https://www.thephysiorooms.com/our-articles/2017/05/nutrition-recovery-tendon-injury).  So right now it's all about staying the course on the healthy eating, and adding more exercise back in once my knees feel better.

June 2021 Checkin

Well, this checkin is a little more timely than my last one!

In terms of exercise, I met my goal of being active for 150 minutes every week in June!  The majority of that was through walking to and from work, but there was some lawnmowing and gardening thrown in, too.  As I already mentioned in my last post, unfortunately I've pretty much completely stopped doing yoga and stretching though, so that's something I need to make more of an effort to include.  I think the stretching is particularly important, not only to keep my joints limber, but also because my calves are often hurting while walking to work because the walk is slightly uphill the whole way.  Unfortunately I've been feeling a bit overwhelmed by all the things I need to do right now, so it's been hard to find the time to fit that in.  I let a few important things slide over the last few weeks, so until I get back on track with them, I won't feel like I have the time and space to do yoga.  So that's got to be my #1 priority: get those tasks back under control, then start to add some yoga and stretching into my week.

I made two new recipes this month.  One was from Chef's Plate, and the second one was a pistachio cake for Father's Day.  I found the recipe in an old magazine, and thought of my dad right away because he loves pistachio!  Unfortunately neither of them were really healthy.  I'll need to think about making something healthier this month! 

I've kept up fairly well with my gratitude journal practice.  I missed a few days over the weekend, but got back to it, which is the main thing.  I really do feel like it's helping keep me overall in a more positive place mentally. :)

June is also my birthday month, so I spent some time catching up with friends (phone or video/voice chats) and family, which was nice. :)

So yeah, that was my June.  Overall it was really nice, but I did feel like I was eating too much junk food.  So as I said in yesterday's Weight Update post, for the rest of July I'm not going to eat any junk food (with the exception of treating lows).  I'm off to a fairly good start with it, so wish me luck for the remainder of the month!

Weight Update for June 29, July 6 and July 8 and the Start of No Junk Food

 For the last while, I haven't felt very healthy.  I feel like I've been eating a lot of junk food, and I haven't been super active (I'm still walking a lot, but I've completely fallen off the yoga habit) :(

So here were my numbers for June 29:

weight: 215.6 lbs
fat percentage: 48.6%
hydration: 35.3%
muscle: 25.3%
bone: 10.9%
cal: 2353

I had plans for the weekend, but after seeing those numbers (and just generally feeling like I've been unhealthy), I decided that after the weekend, I would cut junk food out for the rest of July.  I'm making allowances for the August long weekend because I'm planning on going camping (which will mean junk food, although I may try to just bring healthy snacks instead, we'll see).  

Because I have diabetes, I decided right off the bat that there would be one exception to the "no junk food" for the rest of July rule: if I go low.  In that case I will eat whatever I need to to get my lucose back up to a safe level.  Otherwise, I went and bought a ton of fruit for snacks (I haven't had kiwi in so long!  They're soooo good!) as well as some trail mix, so those have been my main snacks so far (although I also have some toasted baguette pieces which might technically be junk food because they're packaged and presumably processed, but they're super tasty with Baba Ganoush so I'm okay with eating them.  Plus they aren't tortilla chips, so I'm thinking they're a healthier choice in that regard).  If I feel like baking (and the weather isn't super hot), I'll make some snacks from Fuel Your Day as well, and maybe get some good snacking vegetables like snap peas.  I'm also drinking a lot of water with frozen fruit in it (throwing some strawberries or mangoes in is super good!)

The original plan was to start on July 5th, but everything got derailed over the weekend.  I ordered a pizza for dinner on the 5th because I just couldn't deal with cooking anything.  I did try to make it a healthier pizza with tomato sauce and lots of veggies - but I did order creamy garlic dipping sauce, which wasn't a good plan in hindsight.  So here's my weight for July 6th:

weight: 218.0 lbs
fat percentage: 49.6%
hydration: 34.6%
muscle: 24.8%
bone: 10.9%
cal: 2367

Yikes!!!!

But thankfully, despite still eating some pizza (but I'm proud to say, not with the dipping sauce after the 5th!) my numbers are improving already (July 8th):

weight: 216.0 lbs
fat percentage: 47.6%
hydration: 36.0%
muscle: 25.8%
bone: 10.9%
cal: 2355

I'm particularly excited to see the fat percentage go down by 2% and the muscle back up by 1%!

It looks like my "no junk food" plan is already working!