Tag Archives: diet

Please Don’t Pass the Salt!

Kerri Carpenter, , , , , ,

This is Month 10 (10? Can you believe it!) of my made-up Sparkle Plan. What’s the Sparkle Plan? Check out the first post here.

We all have our taste preferences. Mine happens to lean – like Leaning Tower of Pisa-lean – toward salt. When confronted, I will always pick chips over ice cream, popcorn over chocolate, Cheese Nips over, well, anything.

My favorite pizza is with extra cheese and anchovies.

I like bread and cheese and wine and SALT!

See where I’m going? Yeah, my body figured out I was on a downward salt spiral and so did my doctor.

Kerri Carpenter

My Mermaid Avatar is clearly on a no-salt diet!

Doctor’s Orders: KNOCK IT OFF WITH THE SALT.

But kind of in a more serious way. Like a “you’re actually sick and swollen” kind of way. So I have been put on a low-to-no salt diet.

The plus side to this heinous act against nature is that I’ve dropped four pounds in a week. The negative side… Very. Long. List. Alas, I know I can do this and I’ll come out healthy, sparkly, and salt-free on the other side. Even if I’m a little cranky-pants in the meantime.

While I’m pondering killing anyone with so much as a speck of salt on their food, I thought I would give you an update on the Month 9 Goal of saying one nice thing about myself. I liked this goal! It’s fun to complement yourself and once you get started, it’s kinda hard to stop. Here are some examples of nice things about me from the last month:

I’m having an amazing hair day.

I look really cute in my Steelers outfit.

Damn, I’m a great writer.

My eye makeup is outstanding today.

I’m like the best cook ever!

Join me in the comments. Do you prefer sweet or salty? (And anyone with low-salt recipes, please share!!!)

*I am not a doctor. Obviously, since I’ve eaten so much salt that a real doctor had to intervene. Mmmmm, salt… Hence, always consult your own physician before embarking on any fitness or eating plan.

 

Priorities

Kerri Carpenter, , , ,

I’m in a funk.

I know! Not the way you wanted me to start my Month 9 Sparkle Plan post. But since I promised to be honest during the Sparkle Plan, I have to talk about my funk.

(What in the hell is the Sparkle Plan? It’s all about my weight loss and getting healthy journey. Check out the inaugural post here.) Kerri Carpenter

While pondering my funk this past week, I realized three things. 1. I do not make myself a priority. 2. When trying to get healthy (losing weight, being more active, whatever), you have to make yourself a priority. 3. I’m kinda mean…to myself!

I can’t tell you how many times I’ve wanted to go for a run or attend a Zumba class but have gotten waylaid. My dog needs my attention or a friend calls. The laundry won’t do itself and I NEED socks. I’m on a writing deadline. I have a blog post due. The Unauthorized Saved by the Bell movie is on. (Just kidding. Well, not really. But kind of.)

Also, I’ve realized over the course of the last nine months that my problem with weight loss rests mostly with food. I really, really struggle with my diet. That makes it extra sad when I’m finally on a roll with eating but then my dog needs my attention or a friend calls and needs a calorie-laden girls’ night. The laundry won’t do itself and that means I can’t get to the grocery store to buy healthy food. Takeout is soooo much easier. (And fattier.) I’m on a writing deadline and I stress eat. The Unauthorized Saved by the Bell movie is being re-aired. (Just kidding. Okay, seriously, we all know I’m not.)

Some of the things ambushing me are good excuses, but they’re still excuses. When you want to get healthy, and you’re really serious about it, the excuses have to go.

As for being a total d-bag to myself, I really don’t know when and where this started. But I do realize it’s getting worse, almost like I’m having my own personal roast every single day. This really came to a head the other night. I was at a baseball game and one of my friends said I had to say one nice thing about myself by the end of the night. It took me wayyyyy too long to come up with something. One little thing. A tiny little compliment. And I was stumped! (In the end, I decided I was having a really good hair day, in case anyone was wondering.)

And that’s when I realized that making yourself a priority includes being kind to yourself. How do you expect to feel positive when you’re berating yourself? Or in my case, coming up with harsh insults set to early Nineties R&B songs.

So I’ve decided that my goal for the next month is to prioritize myself and stopping being a jerkface to Kerri. I’m not setting any goals about working out or not eating after a certain time. Instead, I’m keeping it simple. By the end of every day, I have to say at least one nice thing about myself.

Join me in the comments. Offer up one nice thing about yourself. I dare you!

*I am not a doctor. I’d say that’s great because I’m literally not smart enough to be a doctor, but that would conflict with the whole positivity thing I have going on in this post. Hence, always consult your own physician before embarking on any fitness or eating plan.

 

Being Tired & YouTube

Kerri Carpenter, , , , , , , ,

Happy Month 6 of The Sparkle Plan, my made-up diet and wellness plan. Check out the inaugural post here to find out what it is.

Last month I was beyond happy to report that I lost 9 pounds! (Check out that post here.) So how many pounds did I lose this month? A big fat ZERO! While I didn’t gain any weight (hoorah!), I did gain some perspective on the importance of sleep. Kerri Carpenter

A bunch of doctors say a bunch of doctor-like stuff about the importance of sleep in regards to weight loss. I am not a doctor so I won’t bore you with all that hormone crap. Here’s the basic idea. You need to sleep. If you don’t, you will eat like a pig and gain weight. True story.

Why is sleep tied to losing weight? I don’t know. Again, not a doctor. But here’s what I do know. This past month I haven’t been getting enough sleep. I have, however, been running at least twice during the week and once during the weekend. I’ve been going to my Zumba class on Sundays. I’ve been doing at least two arm and ab workouts a week. I’ve mostly been eating healthy food. And yet… no weight came off.

So new mini-goal for this month. I am going to sleep. Even if this means I don’t get to watch whatever summer reality show I’m currently obsessing over. (I have a DVR.) I am going to sleep. Even if this means I have to put the book down. (This will be hard.) I am going to sleep. Even if this means I have to stop snuggling with Harry. (He will hate this.)

The second thing I want to talk about is this new little website – I don’t know if you’ve heard of it – that shows all kinds of different videos. You can watch them on your computer, on your phone, on your tablet, pretty much everywhere. They call it YouTube. I don’t know if it will last (yes, I’m being sarcastic) but in the meantime, I’ve discovered all kinds of great workout videos.

My favorite YouTube channel is currently Blogilates. She is GREAT! I actually found out about her through my bible – People magazine. There are super short videos that target every muscle imaginable. Plus, really fun music while you’re working out. Bonus – you can do these workouts anywhere as long as you have a phone, computer, tablet, etc. No more excuses! (A favorite Blogilates video is below.)

So while YouTube has been saving my workouts from getting boring, Mr. Sand Man has been a no-show. That’s why this month, I’m going to him. Ready for my beauty sleep….

Let’s chat in the comment section. Do you get enough sleep? If so, please share how you do it!

*I am not a doctor or anything close to a doctor. I really don’t like hearing about hormones secreting or being secreted. I also just realized I detest the word secrete. Hence, always consult your own physician before embarking on any fitness or eating plan.

Effort = Results

Kerri Carpenter, , , , ,

Happy Month 5 of The Sparkle Plan, my made-up diet and wellness plan. What’s the Sparkle Plan? Check out the inaugural post here. (Short version: I set off to lose weight and feel better about myself by setting small monthly goals to help me achieve larger goals.)

As reported last month, I had a very hellacious couple of weeks of traveling and being so busy that I didn’t know what the heck was going on. And yes, I ended up gaining weight from it. However, after my Month 4 post, my brother offered me some advice. I’m going to share it with you now.

  1. Drink lots of water.
  2. Avoid sodium because it makes you feel icky and retain weight.
  3. Don’t snack unless it’s a banana, almonds or something healthy.
  4. Prioritize your own health over everything else. Work out first thing in the morning even if it is just walking for 30 minutes.
  5. Get as much sleep as possible.
  6. Eat fish or chicken and vegetables. Avoid steak and pasta.

“Keep this in mind – walk as much as possible. It adds up over time. Take the stairs instead of the elevator or escalator, park far away from the store. All that stuff matters over the long term. Don’t worry about short-term results. Do the right things and good things will happen.”

He ended with, “Always invest in yourself first. You deserve it.”

Here's a picture of me and my wise brother.

Here’s a picture of me and my wise brother.

This advice came at the exact right moment and I really needed to hear it. Item #4 particularly resonated with me because even though I hate admitting this, I’ve gained about 15 pounds since August. Why?

I got my dog, Harry, last August. Yes, we go on long walks, but these walks don’t get my heart rate up (except when we go into unexpected interval training while chasing after a rogue squirrel.) I haven’t been able to get into an exercise routine because I feel guilty leaving Harry all day at work and then coming home and leaving him again to go to the gym. Even though I know I need to exercise.

So with my brother’s advice in mind, I made some changes. I go to bed earlier, even if it means DVRing my favorite TV show instead of watching live. I go to the gym both weekend days when I have more time. During the week, I run twice – but instead of using the treadmill at the gym, I run around my neighborhood. That cuts my time away from Harry in half. Two other days, I do weight and ab workout DVDs at home. Harry even joins in by standing on my stomach during crunches or dive-bombing me from the couch.

Well guess what? This effort has paid off. I’ve lost 9 pounds this month! Woo-hoo! I’m so proud of myself and I’m already feeling better!

Let’s chat in the comment section. Do you make yourself a priority or (like me) do you feel guilty taking time for yourself?

*I am not a doctor or anything close to a doctor. My brother is also not a doctor. While I happen to think we are both brilliant and I know our mother would agree, take our advice with the knowledge that I majored in English and theater and my brother majored in business. Also, we both hate sick people. Always consult your own physician before embarking on any fitness or eating plan.

On the Road

Kerri Carpenter, , , ,

April is traditionally a brutal month for me, full of conferences, writing retreats, Easter, lots of miles on the car and limited sleep. This year, I slept in four different beds over the course of two weeks. I’ve packed, unpacked and repacked so many times that at this point I am seriously considering installing a California Closet in the trunk of my car. And let’s not forget that I have little-to-no control over the food I get to eat.

So how does all this traveling bode for my weight loss goals and The Sparkle Plan?

Yeah… not so great.

Why is it when we travel different rules suddenly apply? For example, I never eat Combos. I like them, but they’re not something I buy. Yet, every time I’m in an airport, the first thing I do after I pass through security is buy a big pack of cheddar cheese Combos.

I drink coffee with skim milk every day. Yet, when I’m in a hotel, all of a sudden I’m adding full fat cream to my cup of much-needed caffeine.

How often do I include a roll with real butter with my meals? Um, never. Accept when I’m eating at a conference luncheon or dinner. That’s when I become Queen of the Carbs.

Working out? Besides running from my hotel room to event, and meeting room to exposition floor, I’m not getting anywhere near the needed exercise. The Diva Kerr-ina

This is Month 4 (can you believe it!) of my completely made-up weight loss plan called The Sparkle Plan. (Check out last month’s entry here.) Typically I talk about my big and small goals and set new goals for the upcoming month. But this time around, I thought I would do it a little differently.

I am rebounding from my month of travel. I have been reunited with my dog, Harry (yay!!!!!) and I get to stay in one place for an entire week! I have a goal this week of going for a run four times. (My back is still healing but I can run about 1 mile now.) I am not eating after dinner and I’m taking Harry for lots of walks.

Here’s where you help.

We’ve all traveled. We’ve all had those rough months where you think it’s impossible to get everything done. And sometimes, we need to ask for help. So help please!

Tell me in the comments your tips, tricks and suggestions for staying on your diet/exercise routine while busy or how to rebound when you are finally off the road.

 

*I am not a doctor or anything close to a doctor. In fact, I wouldn’t even be able to play a doctor on TV – sick people, even people pretending to be sick, annoy me. Always consult your own physician before embarking on any fitness or eating plan.

Expectations Reduce Joy

Kerri Carpenter, , , , , , ,

This is Month 3 of my completely made-up diet called The Sparkle Plan. Check out Month 1 here and Month 2 here. The Sparkle Plan consists of big and small goals. The big goals are to keep you motivated throughout the year and the small goals are your monthly objectives.

My BFF went on a trip around the world (literally) and came back with this little nugget she likes to throw in my face when I’m being particularly annoying and/or hard on myself, “Expectations Reduce Joy.” The Diva Kerr-ina

I expected to be down about 7-8 pounds by this point. Guess what? I’m not. Naturally, I got all angsty and agitated about this and was ready to berate myself. A hard task, when I gave up criticizing myself for Lent. So let’s take a positive look at this situation.

I haven’t gained any weight, I’m still recovering from an injury that turned out to be a lot worse than I thought and I have finally started running again. Sounds awesome to me!

Let’s take a look at how I did with last month’s small goals and set some new ones for the coming month.

Small Goals – Month 2

  1. No eating after 9pm and eat M&Ms only one day a week at work.
  2. Walk three times a week for at least 40 minutes – either outside or on the treadmill at the gym.
  3. Do 10 pushups (yes, of the girl variety) a day, as well as arm circles.
  4. Do 50 crunches (in various forms) a day.

I did really well with these goals. In all honesty, I think there were only a couple nights I ate after 9pm. I stayed away from the M&Ms. Happily, I got my walk on! Not only did this give me more physical energy, but I just felt better mentally. And toward the end of the month, I finally started running again. Short distances – 1 mile – but I’m really proud of myself. I did the arm circles, pushups and crunches ALMOST every day.

Tip of the Month:

This comes courtesy of Mary Ann – one of my roommates from college. She suggested that you either flex your hands or form fists while doing arm circles. This works different muscles. I did this, as well as regular arm circles and definitely felt the difference! Thanks, Mary Ann!

Small Goals – Month 3

Every year, I have an incredibly busy March and April, due to my day job. This year, I will be doing A LOT of traveling in addition to a very heavy work and writing schedule. So my goals for this month are to continue with my small goals from months 1 & 2 and to give myself a bit of a break. Here is my one goal:

  1. Throughout all of my conferences, travel, etc., I vow to get at least 8,000 steps per day.

Your turn – I want to know how you did! If you made a goal last month, share in the comments your challenges and successes. If you’re new to The Sparkle Plan, feel free to let us know what your goal is now. Or just give us all a supportive box of marshmallow peeps and Cadbury eggs. Wait, no! I meant give us an internet hug. 😉

*I am not a doctor or anything close to a doctor. In fact, I wouldn’t even be able to play a doctor on TV – too many technical words and I don’t look cute in scrubs. Always consult your own physician before embarking on any fitness or eating plan.

Still Sparkling

Kerri Carpenter, , , , ,

Last month I introduced you to my completely made-up diet called The Sparkle Plan. Check it out here. The Sparkle Plan consists of big and small goals. The big goals are to keep you motivated throughout the year and the small goals are your monthly objectives. Here are mine:

Big Goals

  1. I would like to lose 25 pounds by the end of 2014.
  2. Run a 5K.

Small Goals – Month 1

  1. Since my back is still getting better I can’t do too much in terms of exercise (which is killing me!). But once I get the green light from the doctor, I’m going to start small. I would like to do 30 minutes of exercise 6 days a week. It doesn’t even have to be 30 straight minutes. Just purposeful movement for 30 minutes. Dog walks not included.
  2. No eating after 9pm.
  3. We are on M&M overload in my office. I don’t want to deny myself completely. So I will allow myself one day to have some M&Ms. The other 4 days I’m at work = no chocolately goodness for moi.
The Diva Kerr-ina

If only I looked like her!

I know you’re all dying to find out how I did. Big, deep breath… here goes.

The bad news is that I didn’t lose any weight this month. The good news is that I stayed at the same weight. What in the hell am I talking about? Well, turns out that straining one’s back takes longer to heal than I would have liked. So exercise was not easy to do without reinjuring myself. (And apparently I shouldn’t try shoveling my car out of the snow either.) In the exercise/eat healthy balance, I’ve always been better on the exercise front. That means if I didn’t gain weight and I wasn’t working out that I did much better eating. Yay me!

Eating after 9pm – for the most part, I rocked this goal. There were a couple nights I derailed – a couple birthdays, one night involving the movies and wine afterwards and one night when I seriously forgot to look at the clock. Silly Kerri! But overall, I’m happy with this one.

M&Ms – same here. I rocked it. Giving myself one day to have them helped me not see my goal as a challenge or a threat. I could have M&Ms one day, so the other four days weren’t hard to get through.

Now, it’s time for the Month 2 Goals.

Small Goals – Month 2

  1. Continue the no eating after 9pm and M&Ms only one day a week.
  2. Walking doesn’t seem to hurt my back and my doctor cleared me for it, so I’m vowing to walk three times a week for at least 40 minutes – either outside or on the treadmill at the gym.
  3. My arms are beginning to resemble large balloons filled with pudding. So I’m going to do 10 pushups (yes, of the girl variety) a day, as well as arm circles.
  4. You don’t even want to know what my mid-section looks like. Seriously! I’m going to do 50 crunches (in various forms) a day.

I watch a lot of television. Proudly! Goals #3 & 4 are designed to do on commercial breaks. We’ll see how it goes.

Your turn – I want to know how you did! If you made a goal last month, share in the comments your challenges and successes. If you’re new to The Sparkle Plan, feel free to let us know what your goal is now. Or just give us all a supportive box of chocolate. Wait, no! I meant give us an internet hug. 😉

*I am not a doctor or anything close to a doctor. In fact, I wouldn’t even be able to play a doctor on TV – too many technical words. Always consult your own physician before embarking on any fitness or eating plan.

Back to Basics

Kerri Carpenter, , , , ,

Question. When you end up with a strained back and your doctor puts you on bed rest for a couple days, you have a lot of time to do which of the following:

A)     Watch Friday Night Lights

B)      Eat Cheese Nips and cookies out of boredom

C)      Realize you need to make a change

Trick Question. The answer is D – All of the Above.

A couple years ago, I lost 30 pounds on my own. I didn’t give up any foods or go on any special diets. Instead, I cut down portions and ramped up the intensity of the workouts I was already doing at the gym. It was a very healthy and safe way to lose weight.  Continue reading →