learn your macros

I know this post is going to have about... 0% impact on this problem, but I might feel just a little bit better if I get this off my chest.

Please people, do not use the word "carbs" generically. 

There are three primary macronutrients: protein, fat and carbohydrates. These are the basic building blocks of all food.

Macronutrients can be further categorised, for example, the two main forms of carbohydrates are sugars and starches. (There is, of course, more molecular detail you could delve into, but for the purpose of this argument I'm keeping it simple.)

So when anyone posts a picture of vegetables and says that they are having a "no carbs day", they are lying. While vegetables are a mix of carbohydrates, fat and protein, from a nutritional perspective, they are predominantly carbohydrates - all of them.

Furthermore, perpetuating the idea that one macro should be removed from your diet completely is ridiculous. We all need a combination of all three.

Rant over.

If want to learn a bit more about carbohydrate intake (specifically for athletes) - read this.

(I do not endorse a low-carb diet, but if you want 'low-carb' veggies, choose ones with a high water content.)

- Dani

matters of the mind and the heart

As I have mentioned on Instagram (@withaflugelhorn), mental health is just as important as physical health. So here is a little piece I have written for those that might be facing a few personal challenges in the romance department.

Matters of the mind and the heart are often very complicated. It's part of what makes us human.

Of course I am talking about the metaphorical heart, our 'emotional centre', not the cardiac organ beating within our chest.

While logic might dictate one pathway, often our emotions lead us down another. This seems most common in the pursuit of romantic love, although platonic love (the love we have for our family, etc) can also lead us astray.

But let's face it, a world completely dictated by logic would be fairly dull. The arts would surely be less captivating. I cannot imagine Shakespeare's plays would have had quite the same effect. And without his many mistresses, would Picasso have still created such memorable paintings?

Most TV series rely on a heavy dose of emotion and drama. And it is pretty hard to find a pop song that doesn't have some reference to love, loss or heartache.

Admittedly, knowledge that emotions and love are an integral part of our lives doesn't necessarily help us when things go awry.

So what should we do when issues arise or when someone we thought we'd spend the rest of our lives with, turns out to be a total douche?

Here are a few suggestions...

• Remember that there is nothing wrong with you. These types of things happen to lots of people, for any number of reasons.
• It's ok to be upset. People seem to have forgotten that we can't always be happy. So let yourself be upset for a while, just don't let it overrun your life.
• Talk to others, especially those that know you best. Not only can it help to talk to someone else, to formulate and articulate your ideas and feelings, it can help you gain an outsiders perspective and maybe even some advice.
  (Please note - if you don't feel that you have anyone talk to, there are a number of telephone and online counselling providers out there.)
• Don't act out on your anger or frustration. You might feel like a raging bull, but don't let yourself do anything that you would regret later.
• Remember to learn from this experience. One of the many wonderful things about being human is that we can learn from our experiences (whether they are mistakes or not).
• Focus on the positive relationships in your life. Don't let one bad relationship poison the rest.
• As difficult as it might be, keep yourself busy. While you might want to take time off work or study, it is best to continue your regular activities, and being busy can help you take you mind off everything else.
• Depending on the situation - talk to your partner. If you are experiencing a problem in your relationship that could be fixed or resolved, then it is important to communicate this. (Remember that your significant other is not a mind reader.) You never know, together you could find a solution.

Obviously, the ultimate goal is continue living a varied and wonderful life. But this is harder for some of us.

One thing that I learnt during my psych days at uni, and that I still use as an indicator today, is to ask myself 'Am I functioning as contributing member of society?'.

If you are in such a position that you can't go to work or look after your kids or feed/clean yourself, then your answer would be 'no' and thus you should seek additional help.

For a lot of us though, our answer would be 'yes' as we can continue to do all those things. And as with the good times, we acknowledge that bad times are part of the colourful and sometimes unpredictable mosaic of life.

I am no history buff, but I can assure you that without mistakes and setbacks, we would not have learned, nor progressed, as much as we have. So consider this part of your evolution.

- Dani

can do

I went to an all girls school. The kind that had blazers and daggy hats, and that 'can do' attitude. I wholeheartedly embraced that attitude and truly believed that we were the women of the future - that we could do anything!

After leaving high school I discovered that it is harder for women. That we might not be able to do everything, or more that our chances are greatly reduced because of our gender. Also, there is perceived equality, but a lot of attitudes still need changing.

This gave my confidence a bit of a battering and I started feeling annoyed. My school had misled us.

At one point I said to my boyfriend, "What am I going to tell my daughters, if I have any? Do I lie, and get their hopes up and tell them what I was told? Or do I tell them the more realistic version?"

And his reply astonished me, he said, "You're going to tell them what you've been told, because you can achieve anything, and so can they."

He said this with complete conviction, without a hint of doubt in his voice, and he made me start to believe it.

Now that I've had more time to reflect and learn, I realise that my school did the right thing. And now I will tell anyone who will listen, especially young girls and women, that you can do anything. You can achieve anything. Yes, the road might be a little bumpier, but someone has to start paving the way.

I am particularly concerned with this topic at the moment for two reasons.

One, because there have been a lot of comments in the media that have shocked me. Comments from influential people who clearly have little faith in the ability of women. It makes me wonder if we will only achieve 'perceived' rather than real equality.

My second reason is a tad more personal. There are a few young women in my life right now that need to hear this message, that need to believe in themselves. I know it is normal for teenage girls to be preoccupied with body image and social networks, but I'm worried that they rely solely on external validation and that their not investing time and effort into their own development, into their own strengths.

Friends, family, acquaintances, they are all important. But your skills, your experiences, who you are as a person, no one can take that away from you.

So I guess what I am trying to say is that, we can do anything, especially if we put time and energy into being the people we want to be. I'm not being particularly articulate but hopefully you get what I mean.

- Dani

bucket list

As round 3 (2012) of the 12 week body transformation wraps up, it has gotten me thinking about my failures/weaknesses and my successes/strengths.

It will come as no surprise to you all that I have more weaknesses than strengths, definitely more failures than successes.

But all is not lost. While thinking about the hurdles I faced I also started thinking of solutions, one of which is a 'bucket list'. Not just any ordinary bucket list, a bucket list with social activities that are not centred around food or alcohol (crazy!).

So here are some of my ideas so far

• Rock climbing
• Go-kart racing
• Go to the ballet or a show
• Mini-golf (incl glow-in-the-dark mini golf)
• Ice skating
• Walks (e.g., Kokoda Memorial walk, Hanging Rock trail)

I also put the idea out to my friends and... they all love it! They all threw in their own suggestions...

• Bike riding
• 1000 steps
• Golf
• Paintball
• Lawn bowls
• Water sports
• Camping
• No light no lycra
• Craft nights
• Frisbee in the park

Firstly, I am so excited that all my friends are on board with this initiative. And secondly, I can't believe I didn't think of this sooner.

Being fit and healthy doesn't need to be hard work.

Now we just need to make it happen.

- Dani

Oh and... I signed up for Round 4! I wasn't going to, but I think I've made the right decision.

back on my bike

As a 12wbter, I had a fairly catastrophic week last week. But as a social, fun-loving, twenty-something, I had a fantastic (albeit exhausting) week.

Having abandoned my entire exercise routine for the week, I decided that it was better to get active than dwell on my failures. So I got active!

Dan and I went for a 2 hour bike ride on Sunday afternoon, and discovered a few places in Melbourne I never knew existed.

Princes Pier, Port Melbourne

Under the West Gate Bridge

Near Westgate park

I'm not thrilled that I was so undisciplined last week - it is something that I really need to work on. But I feel less guilty than I have in the past, so I think my mindset is improving. I am learning more about myself, the health/exercise/life balance that suits me and what keeps me motivated (and on-track).

Frivolity is great, but it is just one piece of the complex puzzle that is my crazy, slowly-transforming life. So I plan on being a very obedient 12wbter this week.

- Dani

catching flies with honey

I gained 500 grams this week and I couldn't be happier.

The first 5 weeks of this 12wbt have not been easy for me. I found myself constantly stressing about diet and exercise. It felt like my home life revolved around the kitchen and the gym. And, dare I say it, I missed my couch. I would love to be a shiny, happy person that wants to squeeze activity into every moment of their life, but... I enjoy settling on the couch to watch a good movie. (Who doesn't?)

I was also constantly disappointed in myself for not following the 12wbt plans to the letter and on Sunday, I realised that I was tense and unhappy - and that something needed to change.

Sad Panda

So, thinking about my original goal - to find balance - I tried to gain some perspective.

I realised that I have my own choices to blame. Choosing to exercise after work limits my time in the evening to cook, clean, relax, etc. Also, the 12wbt is a tool that I'm using to improve my life, not a rule book, so it shouldn't stress me out. And most importantly, I want to change my life forever! So I need to find what works for me.

Since I had this realisation, I've changed my mindset and I'm actually choosing to spend more time in the kitchen and more time exercising. Even when I've had the option to enjoy some couch time, I've gone for a bike ride instead.

Gettin' some air

I'm feeling more motivated to change my life than ever before. If my joints are sore, the sun is shining and I choose to walk home from work instead of hitting the gym, I know I'll make up for it later in the week. I can eat non-12wbt approved meals, but I need to be mindful of my calorie intake and the nutrients my body needs. (I'm working on some healthy recipes right now!)

Nuts-for-lemon balls (I adapted my nuts-for-lemon bars recipe)

I would be lying if I didn't admit that I do need more discipline (I guess that's why I'm in this position in the first place), but stressing out and feeling despondent is never going to help me reach my goals. So now variation and substitution are friends not foes, and my focus is on the big picture (e.g., being active everyday, eating well) rather than religiously following specific plans/guidelines. And... I feel so much happier.

- Dani

the good, the bad and the... hungry

As part of my transformation I am trying to have a more positive outlook, but as I enter week 5 of the 12wbt I realise I'm feeling a little on the fence. There is good and there is bad, but I'm embracing both.

The positives
I am loving the workouts. I'm not participating in as many classes as I would have liked and I don't always train 6 times a week, but I am pushing it 100% in every session and occasionally adding a little more. The workouts are making me feel like my old, sporty, competitive self again - it is great!

A huge, massive positive for me is that *drum roll please* I'm eating breakfast!

I'm eating 12wbt meals approximately 50% of the time and 75% of my meals/snacks are healthy... so I can't complain about that. The 12wbt meals have been surprisingly delicious too!

The negatives
So this is where I hit a low - the other 25% of my meals... it's not good. I revert back to old behaviours (weekend drinks), old comfort foods (creamy pasta) and old excuses ("It's ok, I've barely eaten anything all day"). And most of the time, I don't even enjoy it!

I know it is my mind craving these things rather than my body, but I find it so hard to not give in to temptation.

Additional to these moments of weakness, I've also been getting very hungry, particularly at night and occasionally in the afternoons at work. While I haven't always satisfied these cravings, I'm wondering if, once again, this is actually my mind wanting to eat rather than the body needing it. (Why does this happen?)

And lastly, mornings. I really want to train in the mornings, but it hasn't happened. I know Michelle Bridges says "go into robot mode", but I'm never in robot mode - maybe this is why I struggle to stick to a plan.

***

So one third of the way through my 12 week transformation and these are my yays and nays. I've learnt that I can't just focus on my strengths - I've gotten super fit before but it didn't result in any weight loss. Instead, I'm trying to appreciate my weaknesses/struggle points and use them to shape my focus areas. My willpower certainly seems to need more training sessions than my body at the moment. But compared to where I was 4 weeks ago... well I'm much fitter, I've lost a little weight and I'm thinking of ways to make my meals as healthy as possible. I guess I've got plenty to be positive about :)

- Dani

the journey so far

I've been a little delayed in getting this blog up but I have been keeping track of my 12wbt progress so far through instagram and twitter. So here is a quick recap...

Day 1 - After the fitness test I was feeling a little down. It was upsetting and frustrating that I was so unfit. But day 1 helped to lift my spirits. I ate well, enjoyed pushing myself at the gym and finished the night with tea - I never drink tea.

Day 2 - Taking note that organisation is a key to success, I prepared the Roast Pumpkin and Garlic soup on the weekend. Unfortunately quite a few of the recipes in the 12wbt nutrition plans take some time to prepare and cook. As I often have to work late, sometimes unexpectedly, I figured I may as well get prepared whenever I find the time.

I had never made pumpkin soup before. I rarely make soup. And I didn't have a stick mixer. But I compromised using a blender and the dish was a success. Most importantly though - it was delicious.

After posting a picture of my delicious soup on instagram, I noticed a few comments from other 12wbters. "Mine turned out green!" said one person. "So did mine!" said another.

I was so confused. Did they add a bunch of fresh herbs? Can pumpkin turn green in certain situations? (No, I'm not blonde.) Then it hit me. Leek! Not everyone knows that there are 'rules' when cooking with leek. I don't even know how I knew there were rules, I never cook with leek.

So here's a tip for anyone cooking with leek...

• Cut the leek just before it turns from bright green to dark green
• Discard the dark green section (you can use this section to make stock though)
• Cut off the bottom tips with the roots too
• Next you need to get the dirt out of the leek. People use different methods for this but it is easiest to halve or quarter the leeks lengthwise, put them in a container of cold water (being cold is important) and agitate the leeks to loosen up the dirt.
• Rinse the leek strips to ensure all the dirt is removed
• Dry on paper towel and then prepare as desired

After day 2, the rest of week 1 got a bit out of hand. I didn't do all the workouts. I didn't stick to the nutrition plan.