I"m holding steady at 166.8- so things aren't all bad. I haven't gained any weight back- I can maintain my new "low". The bad news is obviously that the scale hasn't inched downward at all.
The influencers:
- working a full-time job 9:30am-6pm
- my bus route- a pro and a con- walking to the bus stop and then work- fabulous- sitting on the bus for 20-40 minutes depending upon the bus (express vs. high frequency) not so fabulous
- a different type of exhaustion from working 40+ hours a week in the corporate world vs. working at home doing the mom thing- yes, it is still work
- still no gym membership
I'm still positive I can get back down to where I was pre-baby and even at my physical peak in college/ pageants- it's just a matter of work, diet, dedication, and focus.
My current sub/mini-goal is still 160.
Friday, October 30, 2009
Friday, October 2, 2009
Bit by bit....
I dropped below 168! I have to admit- it wasn't without a bit of a battle. I'm also not that far below 168- I'm at 167.8- but I feel like I broke through another barrier by beating 168. The battle in this case would be finding the time to exercise since I have been working for the past three weeks.
Guilty admission: my weight had crept up past 170 again.
One morning, my son woke up extremely early- the 5 a.m. hour. Once I gave him some milk to soothe his teething- I opted to stay up and put in my Jillian Michael's workout dvd. I had been meaning to wake up early and get a workout in for about a week before this happened. I guess my son knew I wanted to improve my health too. It was exactly the kick in the bud I needed. I struggled through about 20 minutes of the video but kept pushing myself to do more. 20 minutes is the warm up and two circuits. I was exhausted afterwards- but it's worth it. Knowing I'm getting healthier and will look and feel better about myself and have the physical ability to run after my son soon- it makes it all worth it.
I'm also stubborn and don't want to buy a whole new wardrobe in size 14- especially since I have a lot of things I like that are a size 8.
Guilty admission: my weight had crept up past 170 again.
One morning, my son woke up extremely early- the 5 a.m. hour. Once I gave him some milk to soothe his teething- I opted to stay up and put in my Jillian Michael's workout dvd. I had been meaning to wake up early and get a workout in for about a week before this happened. I guess my son knew I wanted to improve my health too. It was exactly the kick in the bud I needed. I struggled through about 20 minutes of the video but kept pushing myself to do more. 20 minutes is the warm up and two circuits. I was exhausted afterwards- but it's worth it. Knowing I'm getting healthier and will look and feel better about myself and have the physical ability to run after my son soon- it makes it all worth it.
I'm also stubborn and don't want to buy a whole new wardrobe in size 14- especially since I have a lot of things I like that are a size 8.
Wednesday, September 9, 2009
Pre-Baby Weight
I've done it- I've reached my first goal. You might be wondering what the first goal is in this weight loss journey. Well, it was to get to the pre-baby peak weight I was at which is 168.8. AND I'VE done it! YAY! Most of the time it seemed impossible and improbable.
My next goal is to get to the weight I was at right before I became pregnant and was trying to get healthier (Not to mention fit into the dress I had purchased for my friends wedding in late December)- 160.
Eight pounds at a time seems like a good number to shoot for- more than the "standard" five pounds but not so out of reach as ten. Eight pounds lost- when done correctly- can be achieved in one month without the risk of gaining it back immediately. This translates into 2 pounds per week- which fitness and health experts say is a reasonable and healthy goal.
Since getting under the 170 mark- I've been running again. Let me tell you- running while pushing a stroller is no easy task.
Baby- 20 lbs +/-
stroller- 30 lbs
So currently, when I run with our standard stroller I am pushing an extra 50 lbs. No wonder those running moms are in such great shape! I need to keep doing this I'll have that 8 pounds off in no time!
I have to admit- my runs are not full out running and do not last for very long while pushing a stroller- the extra weight makes it very difficult to keep going to too long. When I decided to start running again- I felt really overwhelmed and wondered how I would do. So, my first time out- I ran benches. What this means is- the lake I was running around has a large number of benches and I would run from one bench to the next, walk to the next bench, run to the next bench and so on. It was a really great workout. Now that we're in our new apartment- we have a really great trail nearby. I was able to go run by myself and ran 20 minutes out and 20 minutes back without stopping. I was thrilled to have accomplished this.
160 here I come.
My next goal is to get to the weight I was at right before I became pregnant and was trying to get healthier (Not to mention fit into the dress I had purchased for my friends wedding in late December)- 160.
Eight pounds at a time seems like a good number to shoot for- more than the "standard" five pounds but not so out of reach as ten. Eight pounds lost- when done correctly- can be achieved in one month without the risk of gaining it back immediately. This translates into 2 pounds per week- which fitness and health experts say is a reasonable and healthy goal.
Since getting under the 170 mark- I've been running again. Let me tell you- running while pushing a stroller is no easy task.
Baby- 20 lbs +/-
stroller- 30 lbs
So currently, when I run with our standard stroller I am pushing an extra 50 lbs. No wonder those running moms are in such great shape! I need to keep doing this I'll have that 8 pounds off in no time!
I have to admit- my runs are not full out running and do not last for very long while pushing a stroller- the extra weight makes it very difficult to keep going to too long. When I decided to start running again- I felt really overwhelmed and wondered how I would do. So, my first time out- I ran benches. What this means is- the lake I was running around has a large number of benches and I would run from one bench to the next, walk to the next bench, run to the next bench and so on. It was a really great workout. Now that we're in our new apartment- we have a really great trail nearby. I was able to go run by myself and ran 20 minutes out and 20 minutes back without stopping. I was thrilled to have accomplished this.
160 here I come.
Tuesday, July 28, 2009
Yesterdays Wrap Up
Just wanted to write a quick something about what happened with the rest of my day and give everyone my morning weigh in.
After walking nearly 7 miles yesterday- I exceeded my goal of 10,000 steps! Instead, I walked 12,474 steps. Having walked and pushed a stroller for both Lake of the Isles and Calhoun yesterday- my Fit Day health trackers say I burned 471 calories.
I kept my water intake high too- using my 16 oz (thats 2 cups) water bottle- I had over 8 glasses of water (4 water bottles +).
I was excited to weigh in this a.m. and found I had lost more of the baby weight and reached a new post- baby low of 171.0 lbs. Just over one pound to go and I have gotten out of the 170s! Fit Day is great with helping me asses and record where I have been and where I'm going. It updates my BMI (currently 30.29 and still classified as Obese- which most people are shocked that I'm considered Obese). I'm almost into the "overweight" category- just .3 lower and I'll be in that category! So what does that mean? It means I have 29.87 pounds to go before I'm considered "Healthy" and no longer overweight or obese. I'm so excited for that day.
Since this is all about being completely honest with the numbers and the workouts- I can truly celebrate once I have achieved my goal. If I had halved my goal and said I needed to lose 25 lbs originally instead of my true goal of 50-or if I were utilizing weight loss supplements, I don't think I would be as proud when I achieve my goal.
I find that the more active I am, the better person I can be. I have more energy, more focus, and I stay positive more easily. It's fabulous!
I haven't decided what I will do for my workout today- but I haven't checked the weather either.
After walking nearly 7 miles yesterday- I exceeded my goal of 10,000 steps! Instead, I walked 12,474 steps. Having walked and pushed a stroller for both Lake of the Isles and Calhoun yesterday- my Fit Day health trackers say I burned 471 calories.
I kept my water intake high too- using my 16 oz (thats 2 cups) water bottle- I had over 8 glasses of water (4 water bottles +).
I was excited to weigh in this a.m. and found I had lost more of the baby weight and reached a new post- baby low of 171.0 lbs. Just over one pound to go and I have gotten out of the 170s! Fit Day is great with helping me asses and record where I have been and where I'm going. It updates my BMI (currently 30.29 and still classified as Obese- which most people are shocked that I'm considered Obese). I'm almost into the "overweight" category- just .3 lower and I'll be in that category! So what does that mean? It means I have 29.87 pounds to go before I'm considered "Healthy" and no longer overweight or obese. I'm so excited for that day.
Since this is all about being completely honest with the numbers and the workouts- I can truly celebrate once I have achieved my goal. If I had halved my goal and said I needed to lose 25 lbs originally instead of my true goal of 50-or if I were utilizing weight loss supplements, I don't think I would be as proud when I achieve my goal.
I find that the more active I am, the better person I can be. I have more energy, more focus, and I stay positive more easily. It's fabulous!
I haven't decided what I will do for my workout today- but I haven't checked the weather either.
Monday, July 27, 2009
Today's walk
As I mentioned earlier- I am so excited to have dropped another 2 lbs. So today, I was anxious to continue working out even without the use of the gym complements of my previous temp employer. With all the lakes to choose from in Minneapolis, I went to Lake of the Isles and it was a good choice- it's not as flat as other lakes in the area, and it was just north of the storm. Walking almost 4 miles brought my step count up to nearly 5k- the goal being 10k per day. PLanning on going on another walk this evening to try to get there.
Update....
Things were a little crazy there for a while- I was working a temp job for a few months but now I'm at home again. One of the big bonuses of the temp assignment I had was the free workout facility they had on-site. So, I could go before or after (usually after) work and get sweaty. It was great- I lost another few pounds and my new post baby low weight is 171.8lbs. This, of course, gets me really excited to keep the momentum going. So, I'm going to find my pedometer, my fitness watch and get walking again. Today is beautiful in Minneapolis and now I just have to get the sunblock on myself and the baby and pick where to walk. I'll report back later.
On a side note, I started using the Glamour and Self online diet logs- they are basically identical and both utilize Jillian Michaels. They're pretty user friendly.
Be back soon!
Remember, stay hydrated and stay focused.
On a side note, I started using the Glamour and Self online diet logs- they are basically identical and both utilize Jillian Michaels. They're pretty user friendly.
Be back soon!
Remember, stay hydrated and stay focused.
Saturday, May 9, 2009
New Favorite Food....
I love Trader Joe's Gazpacho. Eat it with Trader Joe's unsalted Organic Tortilla chips for a low fat, and fairly low sodium snack or meal.
Tuesday, May 5, 2009
Journal entries post Jillian Michael's workout
The first day I put in my Jillian Michael's workout DVD "Banish Fat, Boost Metabolism" I started writing down my post-work out thoughts and progress in the same journal I track my weight (loss) in. So- now that I have a few minutes sans baby- here are my deepest darkest and maybe funny thoughts... I don't know I don't remember what I wrote. I guess that's a big part of why it's important to journal and keep track of where you've been and where you're going- I know I lose track otherwise.
day 1: April 11, 2009
Got through first two circuits of Jillian's DVD. = 7 minutes each or 15 minutes total. Burned over 300 calories (says my watch).
I took a before photo and didn't like what I saw. I do not want to be ok with my self at 5' 2.5 inches and 175+ lbs! I still can't see myself 'settling' with my current body weight. During the work out I stick with the beginner version- no extra hops or anything like that. My heart was racing! I used my watch to check my heart rate- 188 bpm.
April 17, 2009
Did not work out 5/7 days as video suggests. This was only my 3rd or fourth day with the video but it still made a difference! I havfe more energy to go day-to-day than usual. Nancy Renner (even) said she could see a difference. if I can lose (up to) the maz of 5 lbs per week on this "simple" video I'd be down to 156 lbs or so- just a few lbs more than when I met Randy. That would be great. This workout is demanding but fun and definitely gets my heart rate up! I can't wait to feel bikini ready! Which is in about 1 1/2 months. Can I do it? I think so. I also think that once I'm happier with my physical appearance it will have a "trickle" effect into my emotional well-being and self-confidence. I really want to feel less insecure with myself and am tired of worrying about feeling "good enough" or worthy- in more than one arena of life- family, work, friendships.
Today, I completed the warm up, 1st circuit, 2nd circuit with intermediate moves most of the time and forced myself to be uncomfortable and do the 3rd circuit.
Hopefully I will start to see my average daily weight decrease as well.
April 18, 2009
30 minutes of JM's video 236 calories burned (per watch) got through circuit 4, on circuit 2 stuck with basic moves- no added hops.
April 19, 2009
JM dvd- 42 minutes, 580 calories
42 minutes includes warm up and cool down. I believe I completed 5 circuits but I'm not sure. Did almost all intermediate moves in 2nd circuit.
April 21, 2009
JM DVD for 30 minutnes
May 1st, 2009
18 minutes of JM's workout and warm up (didn't wear watch during warm up ) 344 calories burned. A week?! since I've done my workout? Very very bad! Only made it through Circuit 3 ("old school" calastenics). I've watched my weight slowly creep up since my post baby low of 174.4 lbs (on April 24th). Felt like I would fall over during the 180 (degree) jumps at end of circuit 2.
May 4th, 2009
Completed 36:03 minutes of the JM dvd for 712 calories burned! WOW! Re-incorporated some intermediate moves in circuit two (not the hops in the burpies!) and again felt like I would fall over during the 180 jumps. Jumping jacks, butt kicks and high knees are all getting easier in circuit 3. Since I took the weekend off I will have to do my JM workout everyday during the week. I should be able to do it- I just need to make sure I do it while Teagan is taking his nap- which has worked the other days perfectly.
*****
So there you have it- my journal entries from the first 3 weeks of JM's dvd. I got stickers from Target so I can keep track on my calandar as far as which days I worked out so I have an easy visual aide to go by on my calandar. It has proved to be very helpful so far. I went from three workouts per week to five no problem and it helps me plan what days I will complete the workout too.
day 1: April 11, 2009
Got through first two circuits of Jillian's DVD. = 7 minutes each or 15 minutes total. Burned over 300 calories (says my watch).
I took a before photo and didn't like what I saw. I do not want to be ok with my self at 5' 2.5 inches and 175+ lbs! I still can't see myself 'settling' with my current body weight. During the work out I stick with the beginner version- no extra hops or anything like that. My heart was racing! I used my watch to check my heart rate- 188 bpm.
April 17, 2009
Did not work out 5/7 days as video suggests. This was only my 3rd or fourth day with the video but it still made a difference! I havfe more energy to go day-to-day than usual. Nancy Renner (even) said she could see a difference. if I can lose (up to) the maz of 5 lbs per week on this "simple" video I'd be down to 156 lbs or so- just a few lbs more than when I met Randy. That would be great. This workout is demanding but fun and definitely gets my heart rate up! I can't wait to feel bikini ready! Which is in about 1 1/2 months. Can I do it? I think so. I also think that once I'm happier with my physical appearance it will have a "trickle" effect into my emotional well-being and self-confidence. I really want to feel less insecure with myself and am tired of worrying about feeling "good enough" or worthy- in more than one arena of life- family, work, friendships.
Today, I completed the warm up, 1st circuit, 2nd circuit with intermediate moves most of the time and forced myself to be uncomfortable and do the 3rd circuit.
Hopefully I will start to see my average daily weight decrease as well.
April 18, 2009
30 minutes of JM's video 236 calories burned (per watch) got through circuit 4, on circuit 2 stuck with basic moves- no added hops.
April 19, 2009
JM dvd- 42 minutes, 580 calories
42 minutes includes warm up and cool down. I believe I completed 5 circuits but I'm not sure. Did almost all intermediate moves in 2nd circuit.
April 21, 2009
JM DVD for 30 minutnes
May 1st, 2009
18 minutes of JM's workout and warm up (didn't wear watch during warm up ) 344 calories burned. A week?! since I've done my workout? Very very bad! Only made it through Circuit 3 ("old school" calastenics). I've watched my weight slowly creep up since my post baby low of 174.4 lbs (on April 24th). Felt like I would fall over during the 180 (degree) jumps at end of circuit 2.
May 4th, 2009
Completed 36:03 minutes of the JM dvd for 712 calories burned! WOW! Re-incorporated some intermediate moves in circuit two (not the hops in the burpies!) and again felt like I would fall over during the 180 jumps. Jumping jacks, butt kicks and high knees are all getting easier in circuit 3. Since I took the weekend off I will have to do my JM workout everyday during the week. I should be able to do it- I just need to make sure I do it while Teagan is taking his nap- which has worked the other days perfectly.
*****
So there you have it- my journal entries from the first 3 weeks of JM's dvd. I got stickers from Target so I can keep track on my calandar as far as which days I worked out so I have an easy visual aide to go by on my calandar. It has proved to be very helpful so far. I went from three workouts per week to five no problem and it helps me plan what days I will complete the workout too.
Tuesday, April 28, 2009
10 Pounds!
What a difference 10 pounds makes! At my peak weight (184) on the left and my new weight (174) on the right. There are clear changes through the waist, thighs, legs, and jaw line/chin. So excited about this new development. I owe a lot of my progress to the Jillian Michaels DVD I purchased ("Banish Fat, Boost Metabolism") which has definitely helped to keep me motivated while working out at home. Motivation has been difficult because I feel like there's still so far to go. I do have to remind myself though I am only 6 lbs away from where I was at my pre-pregnancy weight loss size.
Prior to the JM DVD I had hit a plateau of 176.2. Suddenly, one morning I weighed in and there it was- 174!
I don't know about everyone else but when I start to loose weight- I do not want to lose the momentum once I see loses. It gives me energy to know I'm inching towards my goal and that changes are happening.
When I reach my goal, I will post my real life "before" photo. I cringe at the sight of it but it helps to see where I've been and to continue to charge forward in this self-improvement venture.
Since I've written last- I've basically given up on the Shape website. It's so much detail- who has time? Especially when you're a stay at home mom who is looking for work. The days fly by with taking care of baby, the house, and the job search.
Friday, April 17, 2009
Skeptical
I don't know about you- but when i hear the phrase "exercise video" thoughts and images of corny 1980's vhs tapes fill my mind. Not only that but the leg warmers and leotards over tights in funky colors- thank goodness that era has past!
I do have a guilty admission- I have purchsed a work out dvd in the past- it's called "Cardio Bootcamp" which I had high hopes for. Unless you have a whole room free of furniture- don't buy it. Also- there's so many people in the video that it's hard to see what's going on. And the moves are tricky.
As my readers know, I watch the Biggest Loser- and many shows like it. Afterall, if these people can do it- so can I- right? With the newest seasons competitors being the largest/ heaviest ever- how many of us feel like we have an excuse? (The Style Network had a Biggest Loser marathon today- which I didn't watch. SO-- if you're ever looking for reruns- I'd check there.) The Biggest Loser gives a little insight into what the trainers are like and so I took a leap of faith and I purchased one of Jillian Michael's DVD's- Banish Fat, Boost Metabolism . This is a great workout- from what I've seen so far.
The warm up: more dynamic than most- instead of just holding a stretch- you are moving your arms and repeating stretches to get your heart rate up. Most warm ups in classes I've taken I've found boring- but this one is not.
Circuit one: Jillian goes to her (kick) boxing roots. Low impact moves that get your heart racing.
Circuit two: More challenging than the first. Jillian does a great job of letting you know that - "hey if you're not this advanced yet- it's ok- do what you can- don't add the hop yet" .
Circuit three: A bit more traditional cardio with jumping jacks, high knees and butt kicks while running in place... things like that.
JM runs through each circuit twice. It's a go at your own pace workout- the last 2-3 times I worked out to this dvd, I only got through the second circuit and could not handle the more advanced additions to the moves. Today I challenged myself to kick it up a notch and get uncomfortable. Like JM says- if you're comfortable you're not going to burn fat.
Its suggested that you use the dvd 5 days a week to see results of up to 5 lbs per week. We'll see how it goes!
I do have a guilty admission- I have purchsed a work out dvd in the past- it's called "Cardio Bootcamp" which I had high hopes for. Unless you have a whole room free of furniture- don't buy it. Also- there's so many people in the video that it's hard to see what's going on. And the moves are tricky.
As my readers know, I watch the Biggest Loser- and many shows like it. Afterall, if these people can do it- so can I- right? With the newest seasons competitors being the largest/ heaviest ever- how many of us feel like we have an excuse? (The Style Network had a Biggest Loser marathon today- which I didn't watch. SO-- if you're ever looking for reruns- I'd check there.) The Biggest Loser gives a little insight into what the trainers are like and so I took a leap of faith and I purchased one of Jillian Michael's DVD's- Banish Fat, Boost Metabolism . This is a great workout- from what I've seen so far.
The warm up: more dynamic than most- instead of just holding a stretch- you are moving your arms and repeating stretches to get your heart rate up. Most warm ups in classes I've taken I've found boring- but this one is not.
Circuit one: Jillian goes to her (kick) boxing roots. Low impact moves that get your heart racing.
Circuit two: More challenging than the first. Jillian does a great job of letting you know that - "hey if you're not this advanced yet- it's ok- do what you can- don't add the hop yet" .
Circuit three: A bit more traditional cardio with jumping jacks, high knees and butt kicks while running in place... things like that.
JM runs through each circuit twice. It's a go at your own pace workout- the last 2-3 times I worked out to this dvd, I only got through the second circuit and could not handle the more advanced additions to the moves. Today I challenged myself to kick it up a notch and get uncomfortable. Like JM says- if you're comfortable you're not going to burn fat.
Its suggested that you use the dvd 5 days a week to see results of up to 5 lbs per week. We'll see how it goes!
Biggest Loser Secrets Revealed
If you watch the biggest loser like me, you might wonder (as I do) what we don't see in regards to the workout and food regimine that they experience on the ranch. Now, Prevention magazine has all the details- straight from Bob and Jillian. The 8 tips seem pretty simple- now it's just putting them into action!
here's the list:
here's the list:
Belly size....
have you ever heard that the size of your waist can affect your health? I have. As an "apple" shape I hear about it alot and how it can affect my health. This video from prevention can help you determine your level of risk for a variety of health concerns- which are covered in the video.
Happy viewing
~Millie
Happy viewing
~Millie
Saturday, March 28, 2009
Cold weather, new tools, and a plateau
March is teasing us all once again. A week or so of warm 60+ degree days and then back to around freezing. It has deterred my outdoor workouts- and those that I have done are very low impact and don't raise my heart rate very much- not to the fat burning zone that I'm shooting for. The lack of heart rate increase would explain why my weight hasn't budged. So I'm stuck between 176.8 and 178 lbs. One benefit that I have noticed from walking (when done with a stroller you burn a lot more calories! So that's always good.), is that I feel so much better mentally and emotionally.
To keep track of my heart rate, and how long my workout has been, I acquired a heart rate monitor and watch. This has been very helpful, with a regular watch or my phone I was always wondering- 'OK, what time did I start?' or 'How long have I been walking'. And of course what that meant to my caloric burn count for the day.
Yesterday, I was feeling a bit 'blah'. I wanted to go for a walk outside, but thought that might be a bit much for my son, who is only 6 months old. After I had put him to bed, I armed myself with my hr monitor and watch. Before I started my medicine ball workout, I tracked my "calories burned" for 14 minutes, it was a mere 20 calories that I had put out while I was folding and putting away laundry. I then kept my watch running while I completed my medicine ball workout, which lasted about 48 minutes. I was surprised when I checked my heart rate between sets that I was in my "fat burning zone", of 153-173, for the majority of the time. At the end of the 48 minutes, I had burned an additional 453 calories- just from working with a medicine ball! That is crazy. I had no idea that the workout was so effective. The down side of this new found knowledge was that I was excited and couldn't fall asleep afterwards.
Today, it is supposed to be 41 degrees out and sunny. Sounds like a great day to take a run/walk.
Today, I'm also going to wear my hr monitor/ calorie tracker watch all day to see how many calories I am actually using. So far, at 1 hour and 45 minutes I have burned 446 calories. That sounds like a good start.
To keep track of my heart rate, and how long my workout has been, I acquired a heart rate monitor and watch. This has been very helpful, with a regular watch or my phone I was always wondering- 'OK, what time did I start?' or 'How long have I been walking'. And of course what that meant to my caloric burn count for the day.
Yesterday, I was feeling a bit 'blah'. I wanted to go for a walk outside, but thought that might be a bit much for my son, who is only 6 months old. After I had put him to bed, I armed myself with my hr monitor and watch. Before I started my medicine ball workout, I tracked my "calories burned" for 14 minutes, it was a mere 20 calories that I had put out while I was folding and putting away laundry. I then kept my watch running while I completed my medicine ball workout, which lasted about 48 minutes. I was surprised when I checked my heart rate between sets that I was in my "fat burning zone", of 153-173, for the majority of the time. At the end of the 48 minutes, I had burned an additional 453 calories- just from working with a medicine ball! That is crazy. I had no idea that the workout was so effective. The down side of this new found knowledge was that I was excited and couldn't fall asleep afterwards.
Today, it is supposed to be 41 degrees out and sunny. Sounds like a great day to take a run/walk.
Today, I'm also going to wear my hr monitor/ calorie tracker watch all day to see how many calories I am actually using. So far, at 1 hour and 45 minutes I have burned 446 calories. That sounds like a good start.
Wednesday, March 18, 2009
This morning... is this possible?
I did my morning weigh-in for myself. I lost 0.6 lbs since yesterday. Ok- so I lost this weight- but what does it mean? I took my measurements for the Shape Your body Plan and plugged them in for my "Weekly Weigh in". My old measurements told me that I had 38% body fat. Today- with just losing .6 lbs, my body fat % dropped to 34% and my lean body weight increased by 12 lbs, and my fat weight decreased by about the same. Wow- what a difference a walk can make!
In some cases, people's infatuation with weight loss and staying below a certain number on the scale is considered unhealthy. In my case, when I lose- I feel like I gain momentum and want to keep working at it- and I feel like my efforts have not been in vain.
In some cases, people's infatuation with weight loss and staying below a certain number on the scale is considered unhealthy. In my case, when I lose- I feel like I gain momentum and want to keep working at it- and I feel like my efforts have not been in vain.
Tuesday, March 17, 2009
Shape Your Body Plan
I decided to give the "Shape Your Body Plan" a try. The site is a bit tricky at first. When entering nutrition information- you can only use decimal places- for example: use .25 and not 1/4. This is a small thing to adjust to.
Also in regards to the food log- they don't just ask for how many calories are in a serving- they want the fats, proteins, carbs, and a barage of other informtion in regards to the foods you've eaten during the day. There's a summary box that shows up in the "meals" section:
Meal Report for ( 17, Mar 2009 )
Scheduled Calories: 1593
Current Calories: 1796
Difference: 203
Macronutients: Actual Goal
Fat: 22% 20%
Protein: 35% 16%
Carbohydrate: 43% 64%
This was my summary for St Patricks Day. I was pretty close to consuming the right amount of fat- which is a strange thing to say. My carbohydrates were completely off by their standards. It makes me wonder how much better I would be doing in hitting my goals if I adjusted to what they say I need.
When you sign up for this program- it's really interesting because they ask for your weight and body fat percentage. Now, if you're like me and you don't know your body fat percentage (because how many of us caliper ourselves at home?) they go by body measurements- neck, waist, chest, thigh, bicep, forearm, hips. They also ask for gender, DOB, what your exersize experience is (are you returning to exercise? new to exercise?.... an olympian?!) and what your goal is (maintain, lose weight, firm and tone)
Once you complete all this information they provide you with a battery of information (it actually includes a lot of charts and graphs to give you a visual representation as well which is kind of neat to look at):
-->32: -->Pounds of fat you will lose
-->More important than the total pounds you drop is the amount of fat you will lose after one year of following the shapedietplan program. As you increase your exercise, you'll be changing your ratio of body fat to lean muscle mass while you also lose inches.
-->
-->2453: -->Calories you will burn daily on the shapedietplan plan
-->As you increase your exercise, you will burn extra calories, and as you build more muscle, you'll burn even more calories.
-->
-->11: -->Number of minutes it now takes you to run or walk a mile
-->8: -->Number of minutes it will take you to run a mile after one year with shapedietplan.
A healthier diet and better exercise habits will boost your body confidence. As you lose fat, add muscle and develop your endurance, you will have more energy to work and play. Physical activities that once seemed strenuous will now seem easier.
A healthier diet and better exercise habits will boost your body confidence. As you lose fat, add
muscle and develop your endurance, you will have more energy to work and play. Physical activities
that once seemed strenuous will now seem easier.
Also in regards to the food log- they don't just ask for how many calories are in a serving- they want the fats, proteins, carbs, and a barage of other informtion in regards to the foods you've eaten during the day. There's a summary box that shows up in the "meals" section:
Meal Report for ( 17, Mar 2009 )
Scheduled Calories: 1593
Current Calories: 1796
Difference: 203
Macronutients: Actual Goal
Fat: 22% 20%
Protein: 35% 16%
Carbohydrate: 43% 64%
This was my summary for St Patricks Day. I was pretty close to consuming the right amount of fat- which is a strange thing to say. My carbohydrates were completely off by their standards. It makes me wonder how much better I would be doing in hitting my goals if I adjusted to what they say I need.
When you sign up for this program- it's really interesting because they ask for your weight and body fat percentage. Now, if you're like me and you don't know your body fat percentage (because how many of us caliper ourselves at home?) they go by body measurements- neck, waist, chest, thigh, bicep, forearm, hips. They also ask for gender, DOB, what your exersize experience is (are you returning to exercise? new to exercise?.... an olympian?!) and what your goal is (maintain, lose weight, firm and tone)
Once you complete all this information they provide you with a battery of information (it actually includes a lot of charts and graphs to give you a visual representation as well which is kind of neat to look at):
-->32: -->Pounds of fat you will lose
-->More important than the total pounds you drop is the amount of fat you will lose after one year of following the shapedietplan program. As you increase your exercise, you'll be changing your ratio of body fat to lean muscle mass while you also lose inches.
-->
-->2453: -->Calories you will burn daily on the shapedietplan plan
-->As you increase your exercise, you will burn extra calories, and as you build more muscle, you'll burn even more calories.
-->
-->11: -->Number of minutes it now takes you to run or walk a mile
-->8: -->Number of minutes it will take you to run a mile after one year with shapedietplan.
A healthier diet and better exercise habits will boost your body confidence. As you lose fat, add muscle and develop your endurance, you will have more energy to work and play. Physical activities that once seemed strenuous will now seem easier.
A healthier diet and better exercise habits will boost your body confidence. As you lose fat, add
muscle and develop your endurance, you will have more energy to work and play. Physical activities
that once seemed strenuous will now seem easier.
Monday, March 16, 2009
Medicine Ball Workout
As I mentioned in a preceeding post- I invested in a medicine ball. Most of my "moves" are those from fitness magazines. It has definitely helped to streamline my magazine collection by putting the workouts in a binder.... or two.
Here are the moves I'm doing for my medicine ball workout:
Here are the moves I'm doing for my medicine ball workout:
- Side Chop
- Figure Eight
- Knee Lift with pull Down
- Wood Chop
- Chop and Twist
- Kneeling Side Chop
- Lying Overhead Pullover
- Ab Curl and Chest Press
- Ball Push Up
- Seated Torso Rotation
- Medicine Ball Crunches
- Ball Twists
- Triceps Extention
- Pisao Kick
- Balanca
- Dead Lift to Hip Opener
- Squat Thrust and Row
- Single Leg Skater Squat
There are some others but I can't seem to find any examples for them online.
Fitness Tracking
With all the fitness options out there- especially online- how do we really know what is the best option? I've decided to look into the workout / fitness tracker tools out there and give my take on them. They change a lot and its hard to keep up. Since I'm at home right now, I figure I have time.
To update everyone, I've hit a plateau and stayed at about 177. This was primarily because my nose was broken while I was reffing hockey two weeks ago (Saturday 2/28/09) and because of all the bruising ( didn't want to explain to everyone I saw) in addition to the wonderful painkillers that I was perscribed by the ER doc which prohibited me from driving anywhere. So I fell like I'm back at square one... but I'm really not- I have not seen my peak weight of 184 since it happened.
Today, I'm walking around the lakes. Hello beautiful spring weather! Armed with my pedometer I've been tracking the number of steps I've taken today (so far its 864- which is over 200 more than yesterday. Now if we can just keep it up.
To update everyone, I've hit a plateau and stayed at about 177. This was primarily because my nose was broken while I was reffing hockey two weeks ago (Saturday 2/28/09) and because of all the bruising ( didn't want to explain to everyone I saw) in addition to the wonderful painkillers that I was perscribed by the ER doc which prohibited me from driving anywhere. So I fell like I'm back at square one... but I'm really not- I have not seen my peak weight of 184 since it happened.
Today, I'm walking around the lakes. Hello beautiful spring weather! Armed with my pedometer I've been tracking the number of steps I've taken today (so far its 864- which is over 200 more than yesterday. Now if we can just keep it up.
Tuesday, February 24, 2009
Inches
I'm so excited- today I measured myself for an online fitness toolon the prevention magazine website- and I've lost 3 inches off my waist!
When I discover things like this in my weight loss it energizes me to keep going.
Tonight I ref two hockey games so I should definitely have a calorie deficit to keep the momentum going!
When I discover things like this in my weight loss it energizes me to keep going.
Tonight I ref two hockey games so I should definitely have a calorie deficit to keep the momentum going!
Wednesday, February 18, 2009
Heart rate?
Once upon a time in college - I worked with a trainer and he figured out what my heart rate should be when I work out to maximize my weight/fat loss. I've recently been wondering how he figured this out. So I did some research.
220 - age = MHR - RHR x .65 + RHR = 65 percent of MHR
(OK, ok, here’s the breakdown)
• Subtract your age from 220 to get your MHR
• Subtract your RHR from your MHR and multiply that number by .65
• Add your RHR to this total
• The number you get now is 65 percent of your maximum heart rate
Whoa- looks confusing but here's the low down:
220-26= 199 is my MHR or Maximum heart Rate
And I counted my resting heart rate or RHR to be 66. So....
199-66= 133
133 x .65= 86.45 +66= 152.45 BPM
When I ref, inline skate and what not, I'm going to track if I'm getting up to that number.
On a side note: my weight is still under 180- by a pound. And I did a medicine ball workout this a.m. to build up my strength again.
220 - age = MHR - RHR x .65 + RHR = 65 percent of MHR
(OK, ok, here’s the breakdown)
• Subtract your age from 220 to get your MHR
• Subtract your RHR from your MHR and multiply that number by .65
• Add your RHR to this total
• The number you get now is 65 percent of your maximum heart rate
Whoa- looks confusing but here's the low down:
220-26= 199 is my MHR or Maximum heart Rate
And I counted my resting heart rate or RHR to be 66. So....
199-66= 133
133 x .65= 86.45 +66= 152.45 BPM
When I ref, inline skate and what not, I'm going to track if I'm getting up to that number.
On a side note: my weight is still under 180- by a pound. And I did a medicine ball workout this a.m. to build up my strength again.
Tuesday, February 17, 2009
Being honest
So, with Teagan refussing to nurse I gained about 5 lbs from where I started- pushing me up to 184. Now, my body has adjusted and I am back down to 179- which is a relief to be going back down the scale and not continuing up. Reffing 3 nights this past week for a total of 6 games definitely helped too! I'm off to ref more games this evening.
Also, with my project of keeping only what I "need" from my fitness magazines- workouts and recipies, I have been doing some workouts at home. I also invested in a medicine ball and already had resistance bands- so that is going to help as well.
Also, with my project of keeping only what I "need" from my fitness magazines- workouts and recipies, I have been doing some workouts at home. I also invested in a medicine ball and already had resistance bands- so that is going to help as well.
Revision
I have been informed by Randy that my original virtual models do not depict me accurately. Above are the revisions to my starting and goal weight virtual models as approved by Randy.
Tuesday, January 27, 2009
Glutten Free Cereal?
in my quest to be gluten free or nearly gluten free, I started to wonder- is there such a thing as a gluten free cereal. Yes, yes there is. Chex Rice cereal clearly states right on the box that it is gluten free. I bet you can guess what I bought for cereal. I also found that Trader Joe's is a great resource for Gluten-free products- a girl friend of mine from church mentioned it to me because her son has a special no-gluten diet. There's also a barrage of other healthy options posted in an easy to print version. In another trip to target, I found that French Meadow Bakery is now offering gluten-free desserts in the freezer section.
Now, more of that Self article I found on Super foods:
5. Lentils: Lentils are a bona fide belly flattener. "they're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels," says Tanya Zuckerbrot, R.D., author of "The F-Factor Diet". "eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area."
How to eat them: Red and Yellow lentils cook fastest (in about 15-20 minutes). Add to pasta sauce- they are high in protein so you can skip the meat- and mild in flavor so they will blend right into whatever you eat.
6. Goji berries- These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein, says chef Sara Krieger, R.D. and spokesperson for the American Dietetic Association. They also have more beta-carotene then carrots. Snack on them mid afternoon to stay satisfied until dinner. As for calories- 35 per tablespoon.
How to eat it: mix 1/4 cup of the dried berried with 1/4 cup raisins, and 1/4 cup walnuts for a nourishing trail mix. Or pour 3/4 cup boiling water into a bowl with 2 tbsp dried berries- let sit 10 minutes- drain- then spook over 1/2 cup low fat vanilla frozen yogurt.
7. Wild Salmon: Not only do fish fats keep your heart healthy, but they shrink your waist, too. "Omega-3 fatty acids improve insulin sensitivity-- which helps build muscle and decrease belly fat," Grotto explains. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.
how to eat it: you don't need to do much to enhance its taste, says Sidra Forman, a chef and writer in Washington, D.C. "Simple is best. Season a fillet with salt and pepper then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side.
8. Apples: An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. "Apples are high in fiber- 4 to 5 grams each- which makes them filling," Says Susan Krause, R.D. a clinical dietitian at Hackensack University medical Center in New Jersey. Plus the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape".
How to eat it; on the go! you can also chop up a medium apple and sprinkle with 1/2 tsp of all spice and 1/2 tsp of cinnamon. Pop in the microwave for 1 1/2 minutes.
Side note: I had never heard of Metabolic Syndrome before. But it looks like some pretty serious stuff- which can lead to Type 2 diabetes. Also, my mom has been telling me that I'm an apple shape- which just frustrates me more and more. After all, what is an apple? It's round- very round. And that is, after all, something I DO NOT! want to be. Just hearing that my mother has called me an apple shape (like saying - hey you- you're round) has not made me very happy. With all honesty- I resent the title of "Apple Shape". Ick. how do you know if you're an apple or a pear? I wondered that too.
9. Buckwheat pasta: Swap plain noodles for this hearty variety; you'll slip into your skinny jeans in no time. "Buckwheat is high in fiber and unlike most carbs, contains protein," Zuckerbrot says. "Those two nutrients make it very satiating, so it's harder to overeat buckwheat pasta than the regular stuff."
How to eat it: Cook this pasta like you do rice: simmer and cover over low heat. For a light meal toss cooked buckwheat pasta with broccoli carrots, mushrooms, and onions. Or make buckwheat crepes.
10. Blueberries: All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit, acording to research from the USDA Agriculture Research Service in Little Rock, Arkansas. They also deliver 3.6 grams of fiver per cup. "Fiber may actually present some of the fat you eat from being absorbed because fiber pulls fat through the digestive track (GOOD TO KNOW!)," Zuckerbrot says.
How to eat it: Instead of topping your cereal with fruit, fill your bowl with blueberries then sprinkle the cereal on top and add milk or yogurt.
Is anyone else getting some excellent ideas? I think it paid off to save all those old workout mags!
10. Almond Butter: Adding this spread to bread may lower bready's glycemic index ( a measure of a foods effect on blood sugar.) A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate just the slice. "The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat," says study author Cyril Kendall, Ph.D. "Furthermore, blood sugar changes cause the body to make insulin, which can increase abdominal fat."
How to eat it: try it for a change from peanut butter in sandwiches, or make a veggie dip: 1 tbs almond butter w. 2 tbsp fat-free plain yogurt, Iserloh suggests. Or add a dollop to oatmeal for flavor and protein.
11. Pomegranates- This juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. in addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber so they satisfy your sweet tooth without blowing your diet, krieger says.
How to eat it: Pop the raw seeds on their own (many grocery stores sell them pre-shucked) as a snack at your desk. use them in salads instead of nuts Hint: Raw baby spinach with lemon-poppy seed dressing.
12. Chilies- One reason to spice up your meals: You'll crank up your metabolism. A compound in chilies called capsaicin has a thermogenic effect, meaning it causes to burn extra calories for 20 minutes after you eat the chilies (pretty cool!) Also- you can't gulp down spicy food- and eating slowly gives your brain time to register that your stomach is full so you won't overeat.
How to eat it: Stuff chilies with cooked quinoa and marinara sauce, then roast them. To mellow a chile's heat, grill it until it's almost black, peel off charred skin and puree the flesh (I never like when they use the word "flesh" to describe a food). Add the puree to pasta sauces for a one-alarm kick. (which reminds me- does anyone ever see the Emeril Pasta Sauces at the store anymore- I haven't seen it around and I MISS THEM!)
13. Yogurt- Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, those on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt.
(Which reminds me of when I was a Jr. in H.S. and my boyfriend broke up with me- I was so upset I didn't eat for a week- that was a 15 lb weight loss- and the only way I started eating again was via yogurt- everything else just seemed like too much- but now I have a hard time stomaching just yogurt unless there's something else with it like granola or fruit).
How to eat it: (these are some great tips). Use low fat yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice- you'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt which has more protein than other versions.
14. Quinoa- Curbing hunger is as easy as piling your place with this whole grain. It packs both fiber and protein a stellar nutrient combo that can keep you satisfied for hours. (Now that sounds like my kind of carb!)
how to eat it: Serve Quinoa instead of rice with stir-fries. ( or check out Women's Health magazine- they usually have some recipe that includes Quinoa.)
15. tarragon- You can use this herb, a staple in french cooking, in place of salt in marinades and salad dressings. Excess sodium causes your body to retain water, so using less salt can keep bloating at bay. Plus, tarragon lends a sweet, licoricelike flavor to bland foods. (use the french version when possible; it's sweeter than other varieties)
How to eat it: Rub 2 tbs dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz low fat plain yogurt and 1 tsp Dijon mustard.
16. Parmesan- drop that rubbery low fat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. (yay! proof that maybe we shouldn't buy the low-fat varieties. More flavor! This is going to be a habit I'll have to learn to break.) Low fat-dairy fans didn't experience the same benefit. (ok, maybe I spoke too soon) Whole dairy may have more conjugated linoleic acid, which might help your body burn fat. Parmesan is so flavorful, it's easy to stick to one serving.
How to eat it: Grate parmesan over roasted vegetables. or snack on a 1 oz. portion with an apple or pear.
17. Avocado!- Don't let the fat content of an avocado (29 grams) scare you- that's what makes it a top weight loss food. The heart-healthy monounsaturated fat it contains increases satiety- and its a perfect summer party food.
How to eat it: Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor (Mayo- ick!) Avocados contain a lot of calories so it's best to watch your portions.
18. Olive oil: Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly it's only slimming feature. Research shows it has anti-inflammatory properties. Chronic inflammation in the body is linked to metabolic syndrome.
how to eat it: Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies (again, who knew?!). Or toss pasta with a few teaspoons of olive oil, fresh basil and sauteed garlic. Add t his oil to your summer menus for a flatter tummy by fall.
The Italicized sections in brackets are my own thoughts- because darn it- I got tired of simply typing and not sharing my own opinions.
Now, more of that Self article I found on Super foods:
5. Lentils: Lentils are a bona fide belly flattener. "they're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels," says Tanya Zuckerbrot, R.D., author of "The F-Factor Diet". "eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area."
How to eat them: Red and Yellow lentils cook fastest (in about 15-20 minutes). Add to pasta sauce- they are high in protein so you can skip the meat- and mild in flavor so they will blend right into whatever you eat.
6. Goji berries- These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein, says chef Sara Krieger, R.D. and spokesperson for the American Dietetic Association. They also have more beta-carotene then carrots. Snack on them mid afternoon to stay satisfied until dinner. As for calories- 35 per tablespoon.
How to eat it: mix 1/4 cup of the dried berried with 1/4 cup raisins, and 1/4 cup walnuts for a nourishing trail mix. Or pour 3/4 cup boiling water into a bowl with 2 tbsp dried berries- let sit 10 minutes- drain- then spook over 1/2 cup low fat vanilla frozen yogurt.
7. Wild Salmon: Not only do fish fats keep your heart healthy, but they shrink your waist, too. "Omega-3 fatty acids improve insulin sensitivity-- which helps build muscle and decrease belly fat," Grotto explains. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.
how to eat it: you don't need to do much to enhance its taste, says Sidra Forman, a chef and writer in Washington, D.C. "Simple is best. Season a fillet with salt and pepper then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side.
8. Apples: An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. "Apples are high in fiber- 4 to 5 grams each- which makes them filling," Says Susan Krause, R.D. a clinical dietitian at Hackensack University medical Center in New Jersey. Plus the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape".
How to eat it; on the go! you can also chop up a medium apple and sprinkle with 1/2 tsp of all spice and 1/2 tsp of cinnamon. Pop in the microwave for 1 1/2 minutes.
Side note: I had never heard of Metabolic Syndrome before. But it looks like some pretty serious stuff- which can lead to Type 2 diabetes. Also, my mom has been telling me that I'm an apple shape- which just frustrates me more and more. After all, what is an apple? It's round- very round. And that is, after all, something I DO NOT! want to be. Just hearing that my mother has called me an apple shape (like saying - hey you- you're round) has not made me very happy. With all honesty- I resent the title of "Apple Shape". Ick. how do you know if you're an apple or a pear? I wondered that too.
9. Buckwheat pasta: Swap plain noodles for this hearty variety; you'll slip into your skinny jeans in no time. "Buckwheat is high in fiber and unlike most carbs, contains protein," Zuckerbrot says. "Those two nutrients make it very satiating, so it's harder to overeat buckwheat pasta than the regular stuff."
How to eat it: Cook this pasta like you do rice: simmer and cover over low heat. For a light meal toss cooked buckwheat pasta with broccoli carrots, mushrooms, and onions. Or make buckwheat crepes.
10. Blueberries: All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit, acording to research from the USDA Agriculture Research Service in Little Rock, Arkansas. They also deliver 3.6 grams of fiver per cup. "Fiber may actually present some of the fat you eat from being absorbed because fiber pulls fat through the digestive track (GOOD TO KNOW!)," Zuckerbrot says.
How to eat it: Instead of topping your cereal with fruit, fill your bowl with blueberries then sprinkle the cereal on top and add milk or yogurt.
Is anyone else getting some excellent ideas? I think it paid off to save all those old workout mags!
10. Almond Butter: Adding this spread to bread may lower bready's glycemic index ( a measure of a foods effect on blood sugar.) A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate just the slice. "The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat," says study author Cyril Kendall, Ph.D. "Furthermore, blood sugar changes cause the body to make insulin, which can increase abdominal fat."
How to eat it: try it for a change from peanut butter in sandwiches, or make a veggie dip: 1 tbs almond butter w. 2 tbsp fat-free plain yogurt, Iserloh suggests. Or add a dollop to oatmeal for flavor and protein.
11. Pomegranates- This juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. in addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber so they satisfy your sweet tooth without blowing your diet, krieger says.
How to eat it: Pop the raw seeds on their own (many grocery stores sell them pre-shucked) as a snack at your desk. use them in salads instead of nuts Hint: Raw baby spinach with lemon-poppy seed dressing.
12. Chilies- One reason to spice up your meals: You'll crank up your metabolism. A compound in chilies called capsaicin has a thermogenic effect, meaning it causes to burn extra calories for 20 minutes after you eat the chilies (pretty cool!) Also- you can't gulp down spicy food- and eating slowly gives your brain time to register that your stomach is full so you won't overeat.
How to eat it: Stuff chilies with cooked quinoa and marinara sauce, then roast them. To mellow a chile's heat, grill it until it's almost black, peel off charred skin and puree the flesh (I never like when they use the word "flesh" to describe a food). Add the puree to pasta sauces for a one-alarm kick. (which reminds me- does anyone ever see the Emeril Pasta Sauces at the store anymore- I haven't seen it around and I MISS THEM!)
13. Yogurt- Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, those on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt.
(Which reminds me of when I was a Jr. in H.S. and my boyfriend broke up with me- I was so upset I didn't eat for a week- that was a 15 lb weight loss- and the only way I started eating again was via yogurt- everything else just seemed like too much- but now I have a hard time stomaching just yogurt unless there's something else with it like granola or fruit).
How to eat it: (these are some great tips). Use low fat yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice- you'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt which has more protein than other versions.
14. Quinoa- Curbing hunger is as easy as piling your place with this whole grain. It packs both fiber and protein a stellar nutrient combo that can keep you satisfied for hours. (Now that sounds like my kind of carb!)
how to eat it: Serve Quinoa instead of rice with stir-fries. ( or check out Women's Health magazine- they usually have some recipe that includes Quinoa.)
15. tarragon- You can use this herb, a staple in french cooking, in place of salt in marinades and salad dressings. Excess sodium causes your body to retain water, so using less salt can keep bloating at bay. Plus, tarragon lends a sweet, licoricelike flavor to bland foods. (use the french version when possible; it's sweeter than other varieties)
How to eat it: Rub 2 tbs dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz low fat plain yogurt and 1 tsp Dijon mustard.
16. Parmesan- drop that rubbery low fat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. (yay! proof that maybe we shouldn't buy the low-fat varieties. More flavor! This is going to be a habit I'll have to learn to break.) Low fat-dairy fans didn't experience the same benefit. (ok, maybe I spoke too soon) Whole dairy may have more conjugated linoleic acid, which might help your body burn fat. Parmesan is so flavorful, it's easy to stick to one serving.
How to eat it: Grate parmesan over roasted vegetables. or snack on a 1 oz. portion with an apple or pear.
17. Avocado!- Don't let the fat content of an avocado (29 grams) scare you- that's what makes it a top weight loss food. The heart-healthy monounsaturated fat it contains increases satiety- and its a perfect summer party food.
How to eat it: Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor (Mayo- ick!) Avocados contain a lot of calories so it's best to watch your portions.
18. Olive oil: Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly it's only slimming feature. Research shows it has anti-inflammatory properties. Chronic inflammation in the body is linked to metabolic syndrome.
how to eat it: Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies (again, who knew?!). Or toss pasta with a few teaspoons of olive oil, fresh basil and sauteed garlic. Add t his oil to your summer menus for a flatter tummy by fall.
The Italicized sections in brackets are my own thoughts- because darn it- I got tired of simply typing and not sharing my own opinions.
The clean plate club.... uh- oh?
On Friday night, Randy took me out to dinner at nearby restaurant- you typical bar and grill/ sports bar with the pull tabs to support youth hockey. When our waitress took our order I preceeded it with "This might sound crazy- but can you hold the bun on the chicken cordon bleu and give me extra lettuce?" She said no- it's not crazy- and that she does it herself. The sandwich was delicious between two pieces of green leafy lettuce and I left feeling so satisfied but light on my feet- it was an amazing feeling. I also skipped the fries and opted for fresh fruit which included cantalope, grapes, pineapple, and honeydew- I admit I tasted some of Randy's fries, but they were so salty that they were gross. Ultimately I was happy that I chose the fruit and to hold the bread.
I do have a confession though.... I cleaned my plate.
This would usually leave me feeling guiltridden with grease, and unsatisfied. The fruit cup was approximately 75 calories, and I estimate the sandwich to be about 400 calories. That's a pretty good meal for eating out!
Since the last time I wrote, my weight went up to 177.6- the day after we ate out- which isn't terrible. Today, 178.2 - that's what happens when you don't work out and you flake on your goal list for a few meals. Saturday night, it was the tortilla shells, yesterday it was the strogganoff. I love strogganoff- but if I'm going to eat the microwave meals I'm going to need to stay more disciplined and say no to any pastas- which can be so hard!
One of the projects I'm working on at home right now is looking through my fitness magazines and keeping only the articles that I want- most are based around fitness and nutrition/ recipies.
from Self magazine- diet superfoods.
1. Steak- Beef has a rep as a diet buster, but eating it may help you peel off pounds. In a study plulished in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef. "The protein in steak helps you retain muscle mass during weight loss," says study author Manny Noakes, Ph.D. Try to consume local organic beef; it's healthier for you and the environment.
How to eat it: grill or broil and mix in a salad or with veggies for fajitas.
2. Eggs- Dig in to eggs- yolks and all: they wono't harm your heart, but they can help you trim inches. Women on a low-calorie diet who at an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with tthe same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. "Egg protein is filling, so you eat less later in the day," says David Grotto, R.D., author of 101 Foods That Could Save Your Life.
How to eat it: Omlets and scrambles are obvious choices, but if you can't cook before work, bake a frittata on Sunday; chill and nuke for the week.
3. Kale- Long sidelined as a lowly garnish, this green belongs center stage on your plate. It contains 34 calories and about 1.3 grams of fiber per raw chopped cup, as well as a hearty helping of iron and calcium. But kale's earthy flavor might take some getting used to. Spinach, another nutrient powerhosue, is a milder-tasting option.
How to eat it: Mix chopped raw kale into cooked black beans, says Jennifer Iserloh, founder of Skinny Chef Culinary Ventures, in NYC. Or slice kale into thin strips, saute it with vegetable broth and top with orange slices. Make it a meal by tossing it with quinoa.
4. Oats- "Oatmeal has the highest satiety ranking of any food," Grotto says. "Unlike many other carbojydrates, oats- even the instant kidn- digest slowly, so they have little impact on your blood sugar." All oats are healthful, bu the steel-cut and rolled varieties (which are minimally processed- have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.
how to eat it: Instead of using breadcrumbs add oats to meatloaf- about 1 cup for a recipe that serves 8.
More later- baby duties call.
I did promise to keep you updated on lettuce wrap recipes- and here's a good one! I did skip the crushed red pepper and mint though, added extra tomatoes- and they were delicious! Also very easy to make!
I do have a confession though.... I cleaned my plate.
This would usually leave me feeling guiltridden with grease, and unsatisfied. The fruit cup was approximately 75 calories, and I estimate the sandwich to be about 400 calories. That's a pretty good meal for eating out!
Since the last time I wrote, my weight went up to 177.6- the day after we ate out- which isn't terrible. Today, 178.2 - that's what happens when you don't work out and you flake on your goal list for a few meals. Saturday night, it was the tortilla shells, yesterday it was the strogganoff. I love strogganoff- but if I'm going to eat the microwave meals I'm going to need to stay more disciplined and say no to any pastas- which can be so hard!
One of the projects I'm working on at home right now is looking through my fitness magazines and keeping only the articles that I want- most are based around fitness and nutrition/ recipies.
from Self magazine- diet superfoods.
1. Steak- Beef has a rep as a diet buster, but eating it may help you peel off pounds. In a study plulished in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef. "The protein in steak helps you retain muscle mass during weight loss," says study author Manny Noakes, Ph.D. Try to consume local organic beef; it's healthier for you and the environment.
How to eat it: grill or broil and mix in a salad or with veggies for fajitas.
2. Eggs- Dig in to eggs- yolks and all: they wono't harm your heart, but they can help you trim inches. Women on a low-calorie diet who at an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with tthe same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. "Egg protein is filling, so you eat less later in the day," says David Grotto, R.D., author of 101 Foods That Could Save Your Life.
How to eat it: Omlets and scrambles are obvious choices, but if you can't cook before work, bake a frittata on Sunday; chill and nuke for the week.
3. Kale- Long sidelined as a lowly garnish, this green belongs center stage on your plate. It contains 34 calories and about 1.3 grams of fiber per raw chopped cup, as well as a hearty helping of iron and calcium. But kale's earthy flavor might take some getting used to. Spinach, another nutrient powerhosue, is a milder-tasting option.
How to eat it: Mix chopped raw kale into cooked black beans, says Jennifer Iserloh, founder of Skinny Chef Culinary Ventures, in NYC. Or slice kale into thin strips, saute it with vegetable broth and top with orange slices. Make it a meal by tossing it with quinoa.
4. Oats- "Oatmeal has the highest satiety ranking of any food," Grotto says. "Unlike many other carbojydrates, oats- even the instant kidn- digest slowly, so they have little impact on your blood sugar." All oats are healthful, bu the steel-cut and rolled varieties (which are minimally processed- have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.
how to eat it: Instead of using breadcrumbs add oats to meatloaf- about 1 cup for a recipe that serves 8.
More later- baby duties call.
I did promise to keep you updated on lettuce wrap recipes- and here's a good one! I did skip the crushed red pepper and mint though, added extra tomatoes- and they were delicious! Also very easy to make!
Friday, January 23, 2009
Friday the 23rd
I woke up this a.m. and weighed my self......
177.2 lbs.
Wow- reffing made a big difference! That's over a pound less than yesterday a.m.'s weigh in! I feel great from reffing last night- and I can still feel the stair work out from two days ago in my quads.
I did splurge on pizza yesterday- Little Ceasars style. However, it didn't bother me so much because I knew I would be burning over 1k in calories at the ice arena. And from my a.m. weigh in, it didn't seem to affect me too negatively.
I missed breakfast this morning- which should be on my list of things to do for the year. For lunch, I had more lettuce wraps - leftovers from dinner the other night. I think I might make a whole bunch all at once and not have to worry about cooking as often (and therefore not washing dishes as often... I do like the sound of that!)
Now, I have a job interview to prepare for- it's at 3:30 in Bloomington- the job would start on Monday. What an exciting prospect! This would certainly reduce the amount of financial stress I've been experiencing, and hopefully contribute to getting to my goal weight! In the beginning... no this is not a biblical reference.... our brains were wired to stress when food was not available- and therefore we (humans that is) hang onto our fat stores as a survival mechanism. Once upon a time I worked for a .com and I felt so stressed out because of the office dynamics that I gained 15 lbs in three months. Ewwww. I really hadn't changed anything in my life either- except for the job. Here's a test I took today to see what's happened lately.
177.2 lbs.
Wow- reffing made a big difference! That's over a pound less than yesterday a.m.'s weigh in! I feel great from reffing last night- and I can still feel the stair work out from two days ago in my quads.
I did splurge on pizza yesterday- Little Ceasars style. However, it didn't bother me so much because I knew I would be burning over 1k in calories at the ice arena. And from my a.m. weigh in, it didn't seem to affect me too negatively.
I missed breakfast this morning- which should be on my list of things to do for the year. For lunch, I had more lettuce wraps - leftovers from dinner the other night. I think I might make a whole bunch all at once and not have to worry about cooking as often (and therefore not washing dishes as often... I do like the sound of that!)
Now, I have a job interview to prepare for- it's at 3:30 in Bloomington- the job would start on Monday. What an exciting prospect! This would certainly reduce the amount of financial stress I've been experiencing, and hopefully contribute to getting to my goal weight! In the beginning... no this is not a biblical reference.... our brains were wired to stress when food was not available- and therefore we (humans that is) hang onto our fat stores as a survival mechanism. Once upon a time I worked for a .com and I felt so stressed out because of the office dynamics that I gained 15 lbs in three months. Ewwww. I really hadn't changed anything in my life either- except for the job. Here's a test I took today to see what's happened lately.
Thursday, January 22, 2009
Last nights workout, dinner and the plan for today.
Last night, we made these delicious Thai Turkey Wraps.
They are from the fall/winter '08 season of the Biggest Loser- one of the contestants is a chef and created these on the ranch. We both think they're amazing- and one of the best parts is being able to cook it in bulk and save for later- since they're lettuce wraps you eat them cold. Also, I've made them one other time in the new year and after both dinners- have felt amazing physically, emotionally, mentally. Perhaps this is the way we were meant to eat. (Besides, if you think about it- how long did it take them to figure out- back in the day- that they could pound out the wheat etc, turn that into flour and concoct what we now call bread- that sounds like a lot of work, and a lot of trial and error). Since finding this Lettuce Wrap recipie, I've found more at the food network webpage and can't wait to try them!
Yesterday afternoon, I went to the rink and ran stairs- I had three rinks to choose from with three different sets of bleachers- I chose the one with a flight of 20 stairs. The first run was 3 flights - 60 steps up and 60 steps down. The second was 2 flights- 40 steps up & down- repeated for the 3rd... until I got to the last flight and could only do 1 flight- which I mostly walked. My legs were so heavy that I thought I was going to fall. Between the sets I drank water, caught my breath, re-stretched different muscles, and walked off the sets so I would not cramp up. It was not an easy workout and I knew I had pushed myself when I was standing at the bank (turning my miscellaneous change into quarters) and dizzy. I would say that the workout lasted approximately 15 minutes (I really need to get that new fitness watch to stay on top of this better) - which is good because I set 15 minutes as my goal workout in my last entry. I had considered a pedometer for stair climbing but now I'm having second thoughts. Our Canadian friends are also in support of stair climbing and its health benefits accumulate very easily.
I must admit that I have watched the Biggest Loser, Fat Free Fiances, and other shows like it (i.e. I Want To Look Like A High School Cheerleader Again and Ruby) and, still thinking of myself as very athletic, watched the struggle to climb or run stairs, and thinking that I could do it better or at least that I wouldn't whine as much. Yesterdays workout was humbling- and stair climbing is one that has worked for many people.
This evening, I ref 2 hockey games so that's my workout today.
For breakfast I had Special K (Cinnamin Pecan). And the rest is TBD.
My starting weight as of yesterday was 178.6
As of this morning I weigh 178.4
Rome was not built in a day and getting healthy is not conquered in a day. Something we all probably need to remember.
They are from the fall/winter '08 season of the Biggest Loser- one of the contestants is a chef and created these on the ranch. We both think they're amazing- and one of the best parts is being able to cook it in bulk and save for later- since they're lettuce wraps you eat them cold. Also, I've made them one other time in the new year and after both dinners- have felt amazing physically, emotionally, mentally. Perhaps this is the way we were meant to eat. (Besides, if you think about it- how long did it take them to figure out- back in the day- that they could pound out the wheat etc, turn that into flour and concoct what we now call bread- that sounds like a lot of work, and a lot of trial and error). Since finding this Lettuce Wrap recipie, I've found more at the food network webpage and can't wait to try them!
Yesterday afternoon, I went to the rink and ran stairs- I had three rinks to choose from with three different sets of bleachers- I chose the one with a flight of 20 stairs. The first run was 3 flights - 60 steps up and 60 steps down. The second was 2 flights- 40 steps up & down- repeated for the 3rd... until I got to the last flight and could only do 1 flight- which I mostly walked. My legs were so heavy that I thought I was going to fall. Between the sets I drank water, caught my breath, re-stretched different muscles, and walked off the sets so I would not cramp up. It was not an easy workout and I knew I had pushed myself when I was standing at the bank (turning my miscellaneous change into quarters) and dizzy. I would say that the workout lasted approximately 15 minutes (I really need to get that new fitness watch to stay on top of this better) - which is good because I set 15 minutes as my goal workout in my last entry. I had considered a pedometer for stair climbing but now I'm having second thoughts. Our Canadian friends are also in support of stair climbing and its health benefits accumulate very easily.
I must admit that I have watched the Biggest Loser, Fat Free Fiances, and other shows like it (i.e. I Want To Look Like A High School Cheerleader Again and Ruby) and, still thinking of myself as very athletic, watched the struggle to climb or run stairs, and thinking that I could do it better or at least that I wouldn't whine as much. Yesterdays workout was humbling- and stair climbing is one that has worked for many people.
This evening, I ref 2 hockey games so that's my workout today.
For breakfast I had Special K (Cinnamin Pecan). And the rest is TBD.
My starting weight as of yesterday was 178.6
As of this morning I weigh 178.4
Rome was not built in a day and getting healthy is not conquered in a day. Something we all probably need to remember.
Wednesday, January 21, 2009
Stair climbing here I come....
last night I reffed one ice hockey game -557 calories for that.
For dinner, I made baked lemon chicken (preheat stove to 400 degrees, puncture fresh lemon for flavor and season as you like), made brocolli and wild rice. It was delicious and I got the all clear to make it again. The chicken was inspired by something I had watched Clinton Kelly demo on the Tyra Banks show.
Today:
Breakfast: bowl of Special K Cinnamin Pecan with 1% milk
Snack: 2 % Cottage cheese with peaches
Lunch: Gluten-free pasta with chicken breast, brocolli, sugar snap peas, cooked in sherry, and topped with just a bit of cheddar cheese. Chocolate milk.
Snack #2 and Dinner are TBD.
Since it's winter, and I no longer have a gym membership, I am opting to climb/run stairs at an ice arena with some pretty good bleachers today. You can read an article from Prevention by clicking here.
This is another interesting article from prevention I found related to stairclimbing.
Wish me luck! I'm hoping to do 15 minutes of stairs- that might be a little lofty for the first day- but I'll report back.
For dinner, I made baked lemon chicken (preheat stove to 400 degrees, puncture fresh lemon for flavor and season as you like), made brocolli and wild rice. It was delicious and I got the all clear to make it again. The chicken was inspired by something I had watched Clinton Kelly demo on the Tyra Banks show.
Today:
Breakfast: bowl of Special K Cinnamin Pecan with 1% milk
Snack: 2 % Cottage cheese with peaches
Lunch: Gluten-free pasta with chicken breast, brocolli, sugar snap peas, cooked in sherry, and topped with just a bit of cheddar cheese. Chocolate milk.
Snack #2 and Dinner are TBD.
Since it's winter, and I no longer have a gym membership, I am opting to climb/run stairs at an ice arena with some pretty good bleachers today. You can read an article from Prevention by clicking here.
This is another interesting article from prevention I found related to stairclimbing.
Wish me luck! I'm hoping to do 15 minutes of stairs- that might be a little lofty for the first day- but I'll report back.
Welcome to 2009....
2008 was a hectic year- mostly because I was pregnant and gave birth via emergency c-section at the end of September-and then there was the recovery and adjustment time. So that was pretty much the year.
Now, I find myself at a weight (nearly 180) that is just a no-no in my book for someone who is 5 foot 2 and 3/4 inches tall.
While I love the idea of having the online fitness tools that are provided by self.com, shape.com, glamour.com, womenshealth.com, and a surplus of others- free and not so free- As a new mom, frankly there isn't time for such things. That and how can I share my successes and challenges with everyone I know? The anser: blogging. This will be dedicated to this fitness journey- recording my goals, food intake, and exercise in the hopes of having an accountability partner in 2009.
According to research I have done online, I am far from healthy at 178.6 pounds- a number that I thought I would never see.
From www.self.com
healthy weight range: 104-139 lbs.
"happy weight": 130
Starting BMI: 31.9
Healthy BMI: 18.5 -24.9
From www.shape.com
Ideal weight range: 121-135 lbs.
Starting BMI: 31.5
Healthy BMI: 18.5- 25
From www.prevention.com
A weightloss simulator! I had seen this tool on another website a few years ago. This will definitely be helpful in visualizing where I am and where I want to be. Wow- 125 looks really good!
Starting weight depiction:
Goal weight depiction:
Current BMI: 31.53
From www.caloriecontrol.org
Use this website to check how many calories I've burned...
f0r example:
1 hour of ice hockey at my current weight = 557.232 calories burned
2 hours of ice hockey= 1114.464
15 minutes of stair climbing= 182.172
20 minutes of stair climbing = 242.896
20 minutes of walking while pushing a stroller = 117.876
60 minutes of walking while pushing a stroller = 353.628
20 minutes to prepare dinner = 58.59
20 minutes of jogging = 267.9
According to this website my healthy weight is 113.75 lbs ( give or take 10%)
From www.glamour.com
Current BMI: 31.5
Health Risk: I'm considered "Obese" (YIKES!) which increases my risk of heart disease, diabetes, high blood pressure, and some cancers
Current resting heart rate: 72
60 minutes of in-line skating = 1017.31 calories burned
Of course, we can all say- this year I'm going to do it- I'm going to get healthy, I'm going to eat right, I'm really going to get in shape- REALLY I AM.
Here are the HOW's of it for me:
1. Reduce gluten in diet (wheat, barley, rye) substitute rice pasta for "regular pasta", inplace of traditional breads use tortillas which have fewer carbs.
2. Increase fruit and vegetables - by increasing salads, incorporate a side of vegetables with meals, snack on cottage cheese and fruit instead of carbs
3. Consume the right amount of calories (it's SO easy to be under OR over!) particularly when I'm reffing multiple hockey games in a day or so busy that I haven't realized how little I've eaten.
4. While I cut out my gym membership (since they don't have childcare for T and since I'm staying at home and have a reduced income) I need to find new and different ways to work out- and stick with them.
5. Report back here- because everyone needs a buddy.
Wish me luck- I"m determined to be better than I have been, and better than I was.
Now, I find myself at a weight (nearly 180) that is just a no-no in my book for someone who is 5 foot 2 and 3/4 inches tall.
While I love the idea of having the online fitness tools that are provided by self.com, shape.com, glamour.com, womenshealth.com, and a surplus of others- free and not so free- As a new mom, frankly there isn't time for such things. That and how can I share my successes and challenges with everyone I know? The anser: blogging. This will be dedicated to this fitness journey- recording my goals, food intake, and exercise in the hopes of having an accountability partner in 2009.
According to research I have done online, I am far from healthy at 178.6 pounds- a number that I thought I would never see.
From www.self.com
healthy weight range: 104-139 lbs.
"happy weight": 130
Starting BMI: 31.9
Healthy BMI: 18.5 -24.9
From www.shape.com
Ideal weight range: 121-135 lbs.
Starting BMI: 31.5
Healthy BMI: 18.5- 25
From www.prevention.com
A weightloss simulator! I had seen this tool on another website a few years ago. This will definitely be helpful in visualizing where I am and where I want to be. Wow- 125 looks really good!
Starting weight depiction:
Goal weight depiction:
Current BMI: 31.53
From www.caloriecontrol.org
Use this website to check how many calories I've burned...
f0r example:
1 hour of ice hockey at my current weight = 557.232 calories burned
2 hours of ice hockey= 1114.464
15 minutes of stair climbing= 182.172
20 minutes of stair climbing = 242.896
20 minutes of walking while pushing a stroller = 117.876
60 minutes of walking while pushing a stroller = 353.628
20 minutes to prepare dinner = 58.59
20 minutes of jogging = 267.9
According to this website my healthy weight is 113.75 lbs ( give or take 10%)
From www.glamour.com
Current BMI: 31.5
Health Risk: I'm considered "Obese" (YIKES!) which increases my risk of heart disease, diabetes, high blood pressure, and some cancers
Current resting heart rate: 72
Vigorous Intensity Range (fitness): 157 beats/min, 10 sec count: 26 beats/min (Jogging, Aerobics class, etc.)
Moderate Intensity Range (health): 133 beats/min, 10 sec count: 22 beats/min (Brisk walking)
Calorie Counter:60 minutes of in-line skating = 1017.31 calories burned
Of course, we can all say- this year I'm going to do it- I'm going to get healthy, I'm going to eat right, I'm really going to get in shape- REALLY I AM.
Here are the HOW's of it for me:
1. Reduce gluten in diet (wheat, barley, rye) substitute rice pasta for "regular pasta", inplace of traditional breads use tortillas which have fewer carbs.
2. Increase fruit and vegetables - by increasing salads, incorporate a side of vegetables with meals, snack on cottage cheese and fruit instead of carbs
3. Consume the right amount of calories (it's SO easy to be under OR over!) particularly when I'm reffing multiple hockey games in a day or so busy that I haven't realized how little I've eaten.
4. While I cut out my gym membership (since they don't have childcare for T and since I'm staying at home and have a reduced income) I need to find new and different ways to work out- and stick with them.
5. Report back here- because everyone needs a buddy.
Wish me luck- I"m determined to be better than I have been, and better than I was.
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