BACKGROUND:
My mother was a dietitian. She had her own business. But, as you can imagine, a single parent of 3, can't survive on the income of subjects who want to lose weight. Losing weight isn't easy and staying on track is even harder. The average person was my mother's client. And from the people I know, being an average person means a 30/70 chance of staying on your diet. Meaning a 30/70 chance of my mother getting and keeping her clients. I saw at a young age how common it was for people to give up on their health goals. Even my mother struggled with her weight and this was her business.
HOW IT IMPACTED MY LIFE:
So at a young age I was taught that going on a diet was only temporary. People would get on their health kick, lose some weight and maybe exercise then give up from exhaustion. Do you think athletes wake up one day and say, "Today, I am going to run a marathon!", then go and do it? If they don't quit, they will collapse from exhaustion or whatever else it takes for their mind to tell their body to stop the foolishness.
FOR ME, IT HAS TAKEN BABY STEPS:
1. The very first thing I did (and the only thing) was back in 1998. I signed myself up for a swimming class in college. It was three days a week for two hours. I dropped 20 lbs with out even thinking about it. This encouraged me to change my diet a little - remember, baby steps - this isn't a reality TV show, this isn't The Biggest Loser. We all have real jobs and real lives. We are not in a state of the art facility with personal trainers and chefs.
2. I cut back on what I could handle cutting back on. For me I was eating high fat foods. I knew I could cut back on my fat and still enjoy good food but not feel like I was starving. My favorite fat was CHEESE :) so I cut out all cheese from my diet. That was all. I lost another 10 lbs.
3. After I made a B in my swimming class (embarrassing - I skipped a few classes) and the semester was over, I was so proud of myself that it encouraged me to continue working out. I didn't know what I was doing but I new I had to keep moving. I tried walking everywhere I could, Riding my bike, and going to the gym two times a week. I continued to lose weight.
4. My mother got mad at me for not eating enough protein. I added protein to my diet and started drinking more water. I found that I had more energy for working out. Working out was beginning to be something I enjoyed.
These baby steps add up! Some people think its all or nothing - Cold turkey - cut out the crap and go run a mile. Not for me! If, you do that to me, my body will rebel and it wont be fun. You have to ease into it. Let your body and mind there is a change coming. Get your body addicted to those glasses of water, the fruit snacks, and the increase in activity. Then, add another new task. Add something positive first for a while - a week or two. Then take away something unhealthy - focus on one day at a time with a one week goal. You can do anything for one week, right? Your body might go through withdrawals if its a significant change - expect and prepare for this.
MY EXERCISE IDEAS:
*Sign up for a REAL kickboxing class - not only is it exciting but it costs money. I find that if I invest in my health financially, I tend to make sure I use what I pay for. Prepay for 6 weeks or so.
*Try the Spinning class offered at your gym - don't go in there like a hero if you have never done it before. Go early, talk to the person leading the class, tell them you are new and are not so sure about it, and then take it easy during your first class. Don't be discouraged if you don't like it. This is part of learning about yourself.
*Walking or running - It doesn't cost a thing. Use time or distance as your motivator. Tell yourself , "All I have to do is walk 2 miles" or "All I have to do is walk for 30 min. Then you can build on this. Just be sure that what ever you start with, learn from it. To easy? Kick it up a notch next time. Too hard, slow down or reduce your distance or time, then build back up. once a week at a little something to your walk.
*Used to play sports in college or high school? Join a city league!
*Never been one to exercise? Try Yoga or Pilates. Most gyms offer it as a part of your membership. You can also buy a class. Once again - prepay for 6 weeks or so. BUT DON'T BE FOOLED! These are really exercises and you will definitely feel it the next day but this is a low impact activity if everything else is not your speed.
Remember, you don't HAVE TO do anything. Yet, ANYTHING is better than nothing. None of the above sounds right for you? Change it up a bit. What ever goals or types of activity will get you going, do it!
MY EATING IDEAS:
*Drink a glass of water before every meal.
*Stock up on fruit. They may not be what you are craving but its amazing how they will deplete your cravings for cookies or sweets once you start eating them. Have them everywhere! on your desk at work, at home, and in the car.
*Leave the box of Twix or cookies or bag of chips in the pantry. Let them serve as a reminder to you. Every time you open the fridge or the pantry, you have a choice. Take a second to think about it. What are your options today?
*Hard boiled eggs. Easy to make for the week. Easy to carry. Easy to eat. Good source of protein. Have one or two with fruit as a snack.
* Do not allow yourself to get starving. For me, this spells disaster. Always try and plan ahead. Have a plan B. If you forgot your lunch at home, what is your safety net at work other than the fruit on your desk? Maybe something frozen that will keep for a long time? A lean cuisine?
Showing posts with label diet tricks. Show all posts
Showing posts with label diet tricks. Show all posts
Sunday, January 9, 2011
Saturday, January 1, 2011
Weigh-In Day: Fruit and My Health
Today is the last day of my first week of eating differently to achieve a greater level of fitness for myself. My long term goal is to be able to run more efficiently and increase my speed.
Last Saturday I weighed in at 152.8
Today I weighed in at 151.4
Total loss for this last week = 1.4 lbs
18.6 out of 20 lbs to go...
Workout Today:
Warm up
5 min running using my new Chi Running Form
2 min walking at a fast pace
Repeated 6x
Stretched
Total distance =3.5 miles
Total time = 40 min
My Best Accomplishment This Week: Fruit
http://www.thefruitpages.com/
When I was growing up one of the things that frustrated me most was when I told my mom I was hungry and she would respond, "Eat a piece of fruit." Even better was when she told me, "Drink a glass of water."
This week I traded those frustrating memories into positive lessons. Tuesday I found myself just sitting at my desk staring at my apple - it was 10:30 am - too early for lunch but I was so hungry. The apple had been on my desk since the prior Friday and I was worried it was too ripe and too soft (I cant stand it when they get grainy). My thoughts would shift from the apple to the the chocolate in my drawer. It sounds so dramatic but when I am hungry, all sorts of craziness develops in my mind. I didn't want the apple AT ALL - but I was hungry! Then I realized I was thinking way too much about the damn apple! Just eat it!!! I grabbed the apple off my desk. As soon as I bit into it and tasted how sweet it was, my whole mood changed. It was perfect. I didn't even want the chocolate anymore. I enjoyed every bite.
Last Saturday I weighed in at 152.8
Today I weighed in at 151.4
Total loss for this last week = 1.4 lbs
18.6 out of 20 lbs to go...
Workout Today:
Warm up
5 min running using my new Chi Running Form
2 min walking at a fast pace
Repeated 6x
Stretched
Total distance =3.5 miles
Total time = 40 min
My Best Accomplishment This Week: Fruit
http://www.thefruitpages.com/
When I was growing up one of the things that frustrated me most was when I told my mom I was hungry and she would respond, "Eat a piece of fruit." Even better was when she told me, "Drink a glass of water."
This week I traded those frustrating memories into positive lessons. Tuesday I found myself just sitting at my desk staring at my apple - it was 10:30 am - too early for lunch but I was so hungry. The apple had been on my desk since the prior Friday and I was worried it was too ripe and too soft (I cant stand it when they get grainy). My thoughts would shift from the apple to the the chocolate in my drawer. It sounds so dramatic but when I am hungry, all sorts of craziness develops in my mind. I didn't want the apple AT ALL - but I was hungry! Then I realized I was thinking way too much about the damn apple! Just eat it!!! I grabbed the apple off my desk. As soon as I bit into it and tasted how sweet it was, my whole mood changed. It was perfect. I didn't even want the chocolate anymore. I enjoyed every bite.
Thursday, December 30, 2010
Listening to My Body
Today I had a GOOD eating day and a BETTER running day!
I followed my menu with no treats today; Although I did eye the left over pizza at the office. But all I had to do was think about how hard and painful it was the last time I ran (two days ago).
I think my two days off did the trick. My legs were not swollen today and they felt really rested. I was ready to go. My gut told me that this time I was ready to run.
No body knows your body like you do. If you are just starting training or running or some new exercise, your biggest learning curve will be learing about your body and how and when to listen to it. This will be your biggest asset in sticking with your health plan. It also has ended up being the hardest thing to do in my plan.
I think this might just be a mind set. When I am working out everyday and get in to the groove, I want to keep the momentum. So, when my body starts to tell me to rest, I resist it. Then my body reminds me who is really knows best. It might be sore hamstrings, heavy legs, water retention(like earlier this week), or something as simple as feeling exhausted.
But this doesn't always mean that you need to rest. It might mean you need to stretch, ice, try a different exercise, check your form, or eat foods with less sodium. Everyone is different and there are soooo many variables to different people doing different workouts. I have to learn how I respond to my workouts and my meals. Everytime I alter something as minor as the time of day I work out, I might see a difference in my performance. I truely believe this is the same for every human.
Today's Workout:
I decided to drop back and repeat week 2 of Chi-Running. I needed to set a goal for myself today that I knew I could reach. After my last run, I needed a good workout and needed a psychological boost. I needed to feel the satisfaction of reaching my goal:
1 mile warm up walking at a moderate to fast pace with dogs.
Dropped off dogs.
3 min run, 1 min walk (repeated 8 times)
I covered a total of 3.5 miles and worked out for over 40 minutes (this includes warm up with dogs, walk/run, cool down, and stretching).
My favorite crutches this week:
Bananas
All Natural Apple Sauce
Hard boiled eggs (whites only - dont care for the yolk).
I followed my menu with no treats today; Although I did eye the left over pizza at the office. But all I had to do was think about how hard and painful it was the last time I ran (two days ago).
I think my two days off did the trick. My legs were not swollen today and they felt really rested. I was ready to go. My gut told me that this time I was ready to run.
No body knows your body like you do. If you are just starting training or running or some new exercise, your biggest learning curve will be learing about your body and how and when to listen to it. This will be your biggest asset in sticking with your health plan. It also has ended up being the hardest thing to do in my plan.
I think this might just be a mind set. When I am working out everyday and get in to the groove, I want to keep the momentum. So, when my body starts to tell me to rest, I resist it. Then my body reminds me who is really knows best. It might be sore hamstrings, heavy legs, water retention(like earlier this week), or something as simple as feeling exhausted.
But this doesn't always mean that you need to rest. It might mean you need to stretch, ice, try a different exercise, check your form, or eat foods with less sodium. Everyone is different and there are soooo many variables to different people doing different workouts. I have to learn how I respond to my workouts and my meals. Everytime I alter something as minor as the time of day I work out, I might see a difference in my performance. I truely believe this is the same for every human.
Today's Workout:
I decided to drop back and repeat week 2 of Chi-Running. I needed to set a goal for myself today that I knew I could reach. After my last run, I needed a good workout and needed a psychological boost. I needed to feel the satisfaction of reaching my goal:
1 mile warm up walking at a moderate to fast pace with dogs.
Dropped off dogs.
3 min run, 1 min walk (repeated 8 times)
I covered a total of 3.5 miles and worked out for over 40 minutes (this includes warm up with dogs, walk/run, cool down, and stretching).
My favorite crutches this week:
Bananas
All Natural Apple Sauce
Hard boiled eggs (whites only - dont care for the yolk).
Sunday, December 26, 2010
DIETS :P
I have never been a "dieter". I have jumped on the bandwagon a couple of times long enough to remind myself why they don't work. The key to losing weight for me is by making food compromises with my body type and staying active.
Body type? I dont mean anything scientific by this. I simply mean what I crave and what I need to feel healthy is rarely the same thing. Counting carbs is very popular. If I reduce my caloric intake the way most carb counting diets suggest - I feel dizzy, weak, hungry, moody and fatigued. I dont even think clearly. But I can certainly can cut out the cookies, change to fat free milk, cut out the cheeses and eat more fruits and veggies and feel fine. This tends to be more of a low fat diet and it works a lot better for me.
My Little Tricks:
Its not easy to reverse direction if you have always had trouble with your weight. It takes time - and a lot of it. This isnt just in food preparation this is in thought as well. The one time you dont want to think is when you are hungry. At least this is what I have learned about myself. The trick for me is to plan way ahead. Have those "go-to" snacks (see my banana vice below) already waiting for you. There have been times when I am waiting for my chicken to cook and I am so hungry that I am about to knaw off your arm. This is dangerous for me. No doubt I will suddenly find myself inhaling oreos while watching my chicken breast cook in the oven.
Carrots are another good crutch for me as well as:
Pretzels
Apples
Bananas
Low Fat trail mix
Yogurt
Why and How I Gained some of my weight back over the last few years:
Once again - time. Life gets away from you. You have life changes - wether you are stressed at home or at work or both...moving...super busy...It was a combination of things for me.
The biggest change in my life was going from being incredibly active at work (carpenter) to switching to a desk job (engineering). I started back on some bad eating habits when I was a carpenter - I could physically afford it at that time. My muscle mass had doubled in a year and I was able to work for 10 hours constantly moving, climbing ladders, lifting materials, lifting tools, etc. But when I stopped doing carpentry, I continued to eat the same way.
I packed on 20 pounds very quickly. I moved during this time...twice. I went to school. I had a new relationship, a new puppy, AND a new job. My activity plummited and my energy depleated. I failed to plan meals and revise my eating habits to suit my new life.
Now I am over 30 and I am determine to get those 20 pounds back off. I work out and run regularly but unfortunately this is not enough. Eating clean and lean is the only way to do it for me.
_______________________________________________________
Today's Breakfast:
Yogurt (about 1 cup - FF) with Granola (about 1/4 -1/2 cup)
Coffee (with 2% milk and a teaspoon of sugar)
This starts my day with carbs and sugar but also with omega 3s and protien. This lasts until 11ish... then I need a "crutch" to get me through until lunch.
Lunch:
I started with a banana and a glass of water. I had just started to get hungry and I knew I wanted some carbs which my sandwich was not going to offer. Since there are potato chips and oreos in the house, I thought a banana would help curve my cravings.
Homemade Sandwhich - 1 whole wheat flat bread, 1 tbsp of humus, lettuce, tomato, red onion, 2 tbsp of avocado, lean chicken breast - grilled on a George Forman - I only ate half.
2nd glass of water
I was full after half of my sandwich! The water and the banana helped. I followed it all with a piece of gum - once again hoping to forget about the chips and the oreos in the pantry. Bananas are sweet and fill my belly very well.
Dinner:
I started with an Apple while my sandwich was heating up
Finished my left over sandwich from lunch
Glass of water with crystal light "to-go" limon lime flavoring
Evening time is the hardest time:
This is where it is the toughest for me. I ate dinner, I worked out, and now I have time to kill and I want just a little something to top off with. Oreo's are calling my name. Its getting late (after 8pm). I shouldn't have anything. This is when I should start thinking about what I could have that will tide me over and not ruin my healthy day. Maybe I will have some herbal tea...
________________________________________________________
Daily Exercise:
I had planned on running until I took the dogs to the park and realized it was in the 20's out. With the gusts of wind I knew that trying to run outside was going to be way more painful than healthy. Then it started snowing - running in the snow is asking for an injury.
I substituted my running with about 45 minutes on the XBOX playing Fighters Uncaged again. I graduated to a new boxing level, got my heart rate up, sweated and got a good full body conditioning work out.
It was a good day.
Body type? I dont mean anything scientific by this. I simply mean what I crave and what I need to feel healthy is rarely the same thing. Counting carbs is very popular. If I reduce my caloric intake the way most carb counting diets suggest - I feel dizzy, weak, hungry, moody and fatigued. I dont even think clearly. But I can certainly can cut out the cookies, change to fat free milk, cut out the cheeses and eat more fruits and veggies and feel fine. This tends to be more of a low fat diet and it works a lot better for me.
My Little Tricks:
Its not easy to reverse direction if you have always had trouble with your weight. It takes time - and a lot of it. This isnt just in food preparation this is in thought as well. The one time you dont want to think is when you are hungry. At least this is what I have learned about myself. The trick for me is to plan way ahead. Have those "go-to" snacks (see my banana vice below) already waiting for you. There have been times when I am waiting for my chicken to cook and I am so hungry that I am about to knaw off your arm. This is dangerous for me. No doubt I will suddenly find myself inhaling oreos while watching my chicken breast cook in the oven.
Carrots are another good crutch for me as well as:
Pretzels
Apples
Bananas
Low Fat trail mix
Yogurt
Why and How I Gained some of my weight back over the last few years:
Once again - time. Life gets away from you. You have life changes - wether you are stressed at home or at work or both...moving...super busy...It was a combination of things for me.
The biggest change in my life was going from being incredibly active at work (carpenter) to switching to a desk job (engineering). I started back on some bad eating habits when I was a carpenter - I could physically afford it at that time. My muscle mass had doubled in a year and I was able to work for 10 hours constantly moving, climbing ladders, lifting materials, lifting tools, etc. But when I stopped doing carpentry, I continued to eat the same way.
I packed on 20 pounds very quickly. I moved during this time...twice. I went to school. I had a new relationship, a new puppy, AND a new job. My activity plummited and my energy depleated. I failed to plan meals and revise my eating habits to suit my new life.
Now I am over 30 and I am determine to get those 20 pounds back off. I work out and run regularly but unfortunately this is not enough. Eating clean and lean is the only way to do it for me.
_______________________________________________________
Today's Breakfast:
Yogurt (about 1 cup - FF) with Granola (about 1/4 -1/2 cup)
Coffee (with 2% milk and a teaspoon of sugar)
This starts my day with carbs and sugar but also with omega 3s and protien. This lasts until 11ish... then I need a "crutch" to get me through until lunch.
Lunch:
I started with a banana and a glass of water. I had just started to get hungry and I knew I wanted some carbs which my sandwich was not going to offer. Since there are potato chips and oreos in the house, I thought a banana would help curve my cravings.
Homemade Sandwhich - 1 whole wheat flat bread, 1 tbsp of humus, lettuce, tomato, red onion, 2 tbsp of avocado, lean chicken breast - grilled on a George Forman - I only ate half.
2nd glass of water
I was full after half of my sandwich! The water and the banana helped. I followed it all with a piece of gum - once again hoping to forget about the chips and the oreos in the pantry. Bananas are sweet and fill my belly very well.
Dinner:
I started with an Apple while my sandwich was heating up
Finished my left over sandwich from lunch
Glass of water with crystal light "to-go" limon lime flavoring
Evening time is the hardest time:
This is where it is the toughest for me. I ate dinner, I worked out, and now I have time to kill and I want just a little something to top off with. Oreo's are calling my name. Its getting late (after 8pm). I shouldn't have anything. This is when I should start thinking about what I could have that will tide me over and not ruin my healthy day. Maybe I will have some herbal tea...
________________________________________________________
Daily Exercise:
I had planned on running until I took the dogs to the park and realized it was in the 20's out. With the gusts of wind I knew that trying to run outside was going to be way more painful than healthy. Then it started snowing - running in the snow is asking for an injury.
I substituted my running with about 45 minutes on the XBOX playing Fighters Uncaged again. I graduated to a new boxing level, got my heart rate up, sweated and got a good full body conditioning work out.
It was a good day.
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