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Shhhhh. Don't tell my PT or my surgeon...

Sunday, September 04, 2011

I kayaked in the lake today (which was according to the PT's suggestion).

The shoulders felt OK, if a little sore.

What I WASN'T supposed to do is roll my boat. But I felt pretty good and I have been wondering all this time if I might have forgotten how. (I haven't tried since I last boated in April before the surgery.)

So I tried one on each side, and nailed them each on the first attempt. Phew! That's a relief!

I think I'll sleep well tonight, knowing I still can do it.

In case you're new on the scene and don't know the history of me and kayaking, I busted my butt to learn an Eskimo roll the winter before last. Here are some old blog posts about it, with video:



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ANNE7X7 9/6/2011 8:12AM

    I won't tell... but don't do it again! emoticon BTW, that is SO cool! You're awesome!!!

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    wow you are amazing the video looks cool, really cool. You are on the way back

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WATERMELLEN 9/5/2011 6:17PM

    Very very cool: loved the videos!! So great that you've recovered that nifty trick!!

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TRAVELNISTA 9/5/2011 2:48PM

    Pretty gutsy move, glad you did not get hurt and have to start all over again. Protect that shoulder. My doc is telling me a year to totally heal. emoticon emoticon

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DDOORN 9/5/2011 11:57AM

    Couldn't IMAGINE you being unable to roll...! It would be like sorta like forgetting how to breathe, no...? :-)


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SKYRUNHER 9/5/2011 6:33AM

    woohoo!!! I promise I won't tell!! I still haven't been able to do that!

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4A-HEALTHY-BMI 9/4/2011 11:13PM

    LOL. That's what a drysuit is for. I kayak in winter here when there is snow on the ground. I kayak on rivers where it's so cold icicles actually form on my helmet, just from the spray.


I'm kind of addicted.

Comment edited on: 9/4/2011 11:15:14 PM

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REDSHOES2011 9/4/2011 11:08PM

    emoticonfantastic! You looked really good doing that roll- I have heard my boss talk about it, but the water temps are so cold in Denmark lol..

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Tracking what I DON'T eat...

Saturday, September 03, 2011

In the ongoing quest for tools to break the link between thought and action in impulsive eating, I've been trying a technique suggested by someone who is a member of the At Goal and Maintaining team.

Nell is a fabulous resource and happens to be the longest maintainer I'm aware of* (33 lbs kept off more than 40 years).

She mentioned on a message board that she sometimes writes down what she chooses NOT to eat, because later it's satisfying to look back and see how much it would have added up.

I've been trying this the past few days.

I log on my iPod, so my main tracker is LeanMe. www.leanme.net/

I downloaded LoseIt to use as my alternate tracker. www.loseit.com/

So far here is what I HAVEN'T eaten that I wanted to:

total: 2221 cal (.9g fat, 90.6g carbs, 3.9g protein)

This exercise is interesting in other ways than just slowing me down long enough to break the impulse and showing me how much I would have overeaten. It shows me what kinds of foods I crave, and thus which ones are potential triggers when I'm tired and my judgement is compromised. These are the foods to get rid of, or make sure I do not have easy access to them.

It is also a nice way to track the *healthy* decisions I've made, which might reinforce more healthy decision-making. Normally I would decide not to eat something and just forget about it. This way I'm more aware of the continuous dialog in that has been going on in my head, managing my needs and desires.

I think I'll keep doing this for a while.

*Here is a Maintenance Hall of Fame compiled by members of the At Goal and Maintaining team:

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NAVYMOM133 10/6/2011 3:22PM

    I LOVE this idea!!!!!! I found my way here through another Sparkfriend, SORGIN, and am so thrilled I came. This concept is indeed brilliant. I love the tracker and am pretty faithful so I certainly won't mind the extra "work" to gain the benefits of this idea. I really nodded through this:

"This exercise is interesting in other ways than just slowing me down long enough to break the impulse and showing me how much I would have overeaten. It shows me what kinds of foods I crave, and thus which ones are potential triggers when I'm tired and my judgement is compromised. These are the foods to get rid of, or make sure I do not have easy access to them."

Just emoticon ! Thanks so much! And congratulations on your success - you are working hard for it!!


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JOAN_HEO 9/8/2011 10:45AM

    Amazing idea!!! I love it!

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TEMPEST272002 9/7/2011 12:00PM

    I agree, this is a brilliant idea. It's along the same lines as onne of my favourite motivation boosters -listing non-scale victories. Thanks for sharing the idea.

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SLBRANTLEY 9/6/2011 7:07PM

    Great idea! Thanks to you and to Nell for sharing it. I should give this a try. I really *hate* tracking, but this might make it more interesting and give me new insight.

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4A-HEALTHY-BMI 9/6/2011 2:48PM

It ain't luck.

MAKE it happen.

Comment edited on: 9/6/2011 2:48:29 PM

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GRACEFULIFE 9/6/2011 2:40PM

    I'll join the "at goal" team once I finally get to goal. Which will happen, with any luck...

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TRAXINA 9/6/2011 12:48PM

    Brilliant! I'm totally stealing this idea!

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ANNE7X7 9/6/2011 8:11AM

    That is AWESOME!!! I love the positive twist to it!

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    what a great idea, I dont seem to be making any headway, except I have been given the all clear by specialist, and have gone back onto hrt meds. Had a busy crazy time in Sydney, the best parts were climbing the Sydney Harbour Bridge and managing to completely avoid the buffet breakfast in the hotel for the whole trip, havent lost any weight but yay to me anyway. Great that your back on track. emoticon

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BESTSUSIEYET 9/4/2011 11:35PM

    Too fun! I think you & Nell have found a Winner! Might be a fun thread for another of my teams! Keep up the good work!

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WATERMELLEN 9/4/2011 9:22PM

    Excellent concept: tracking what we wanted to eat and didn't!! And then, of course, giving ourselve full credit for not having done it: there should be points for this, right? !!

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DDOORN 9/4/2011 8:53PM

    Hmm...might have to give this a whirl...!


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    Great read and I also joined your at goal team. Sounds like a good team to be a part of.

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WOLFKITTY 9/3/2011 1:16PM

    WOW!! Fascinating!! Really, that's a new idea to me, and I can instantly see how it would be extremely helpful. There's nothing quite like positive reinforcement like that! Plus, it gets you to think about the consequences (health-wise) of adding that to you tracker, and takes the focus off of the impulse & emotional response and onto logic, and facts.

Great tip! I hope you also upload it to the Spark Secrets section. I think it could help a lot of people!

Way to go!

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VHALKYRIE 9/3/2011 10:57AM

    What a marvelous idea! And thanks so much for the links!

Comment edited on: 9/3/2011 10:57:51 AM

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CASSIES 9/3/2011 10:53AM

    Brilliant. I have to get out of here, but definitely will revisit this!

I am sure it will be a very eye opening and rewarding practice;)

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NELLJONES 9/3/2011 10:32AM

    This has worked great for me for years, the source of many chuckles. That's quite a list of "not eaten". If you actually eaten any of that stuff, you'd be kicking yourself. As it is, you can laugh. That list is the best trophy you can have!

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SMORECAMPING 9/3/2011 10:20AM

    Great tip...thank you!

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KAYOTIC 9/3/2011 9:42AM

    Great idea, especially that you can go back to see what your triggers might be....

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REGILIEH 9/3/2011 7:54AM

    I LOVED this idea!

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6.7 miles paddled in support of local hospice

Monday, August 15, 2011

Last year I swam in this event.


This year I was a radio operator for the last third of the course.

I planned to use my pedaling kayak but the pedals broke in the first 20 minutes. So I had to break out the paddle and use it for the next 2.5 hours (nearly 7 miles).

My shoulder held up well, despite the fact that I probably shouldn't have been using it so hard so soon after surgery. I guess the PT has been working.

Here's a GPS map of my route as I paddled back and forth, communicating with the other safety boaters guarding the swimmers:

Afterward a friend and I went and explored Taughannock Creek. Map here:

We poked around in the streambed and looked under rocks and fed millipedes to minnows and poked at crayfish with grass stems and swam with baby bluegills where it was deep enough.

We saw a leaf-footed bug on another car in the parking lot.

Then we went to another friend's house and ate roast lamb (whole roasted lambs on a spit).

Sunday I went to church and vegged. My back and abs were sore from all the kayaking the day before and I was low on sleep.

Back to the weekly grind now. And due to all of the recent overindulging I am cutting back a lot on food for the moment.

  Member Comments About This Blog Post:

CASSIES 9/3/2011 7:17AM

    I just saw your Chinese proverb update and came over for a visit. I WAS in Ithaca this summer. I was at Grassroots and also saw a friend's play at the Hangar. The friend I sttod with swam at this event. She is a nurse at the Hospice. Sorry I forgot to get in touch when I was in Ithaca! My brain just doesn't put it all together. Plus, it was that horrific heatwave when I was there.

Darn, I would have loved to have met you in person.

I'll make it happen.

congrats on the kayaking and as always thanks for your inspiration.

Now let me get out there and move!

Cassie emoticon

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TENACIOUSTIGER 8/21/2011 11:15AM

    wow what a great day, back paddling already, love the photo, you look happy, sounds like the rehab and pt is going well. Hope you have a great week

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JOAN_HEO 8/19/2011 2:40PM

    That sounds and LOOKS like a long day on the water! Excellent!

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    emoticon emoticon emoticon

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TRAVELNISTA 8/16/2011 4:50PM

    You are soooooooooooooo lucky you did not hurt your shoulder. emoticon emoticon I rehurt my shoulder again from pulling some weeds this past weekend. My shoulder has been in agony for 3 days. My doctor says it will take a good 8 to 12 months for a shoulder to totally recover and I am supposed to pound that in my brain so i don't mess up how far I have come.

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DEBSGETTINFIT 8/16/2011 8:40AM

    That was wonderful. Glad your shoulder held up and not only were you doing for a good cause - looks like you had lots of fun also.


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ANNE7X7 8/16/2011 8:27AM

    Sounds like a lot of fun! Glad your shoulder is holding up.

And that bug is naaaasty. Ew.

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LADYGWEN25 8/16/2011 8:26AM

    awesome day! looks like a ton of fun. :)

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PATTILYNN224 8/16/2011 8:24AM

    So glad you didn't hurt your shoulder. Must have felt good though. Glad you got to spend a beautiful day on the water.

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DDOORN 8/16/2011 6:50AM

    Beautiful way to spend a day!

Been too long since I've kayaked...how I remember those nicely aching abs! :-)


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2 rides, 80 miles this weekend

Monday, August 08, 2011

Between all kinds of little things going on like a horrendous sunburn a few weeks ago (that peeled and scabbed for 3 weeks), an aborted kayak camping weekend, super hot weather, super rainy weather, weird work schedules, etc. I had somehow managed not to do any dedicated exercise for over a week.

(There were some long walks in there - long enough to leave me limping and hobbling for a few days, some swimming, sailing, and kayak pedaling, etc. but nothing I would count as a "real" exercise session.)

Since there is a Long Ride coming up in September (100 miles), it's time to get serious about training. From now until the ride, it'll be mostly cycling. Either indoors in spin class or outdoors on one of my road bikes.

On Saturday I took my heavy old Peugeot (ca 1979) on a 30 mile ride with the women's ride at the local bike shop. You can see a map, elevation profile, etc. here:

On Sunday I took my light new Giant (ca 2010) on a 50 mile ride with some folks training for the same century I'll be riding in:

The Polar website for my heart rate monitor says I should rest and not ride again until Wednesday. So I guess I'll commute to work that day.

Here's more information about the ride I'm training for.

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TENACIOUSTIGER 8/21/2011 11:18AM

    good plan on the sunscreen, I wear it every day even in winter cos our uv is so high and even in winter it is quite sunny

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VARMINT3 8/12/2011 7:46AM

    Sorry about the sunburn - I've had a couple bad sunburns this summer too and I am usually careful about sunscreen! It's hard to get motivated to "warm up" even more when you're already burning!

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JENNSWIMS 8/10/2011 3:53PM

    Sorry to hear about your sunburn, decidedly unfun.

Your ride sounds awesome, that's some serious mileage. WOOT WOOT!

Do you like your heart rate monitor? I'm in the market for one.

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ANNE7X7 8/9/2011 8:26AM

    Oh no! I hope that the sunburn has died down and you are feeling okay! It sounds like you are having FUN with your fitness, and I think it TOTALLY counts!!!

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GRACEFULIFE 8/8/2011 6:25PM

    "Polar calculates what they call a "training load" and plots it over time on a graph so you can see when it's "safe" to resume training again, and at what intensity"

Hey, that is probably almost exactly the Training Stress Score that I wrote about a while ago. Nice.

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4A-HEALTHY-BMI 8/8/2011 10:07AM

Sunscreen is a wonderful invention. After recent experiences I have decided to take full advantage of it whenever possible!

I love ridewithgps.com - especially fun is the little "replay" feature in the bottom right. I never seem to get tired of watching that little blue dot retrace my ride, pause where I paused, speed down the hills and lug back up them, etc. LOL

I got a cheap Garmin 72h from Amazon to track my rides (and paddles and XC skiing, etc.)

Comment edited on: 8/8/2011 10:09:53 AM

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SPEEDYDOG 8/8/2011 10:03AM

    Really cool blog! I love riding along with you. I have a Giant Boulder SE mountain bike. Giant gives you a lot of bike for the money. I followed your links. What fun!

I did about 13 miles yesterday and it about killed me!

Thanks, Bruce

emoticon emoticon

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DDOORN 8/8/2011 9:40AM

    OUCH! I remember those kind of burns...used to get them all the time as a kid!

Good climbs on your rides! :-)

Hoping the rain lets up this week for some work commutes too!


Comment edited on: 8/8/2011 9:53:32 AM

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FITWITHIN 8/8/2011 9:38AM

    emoticonon your 80 miles emoticon. Best of luck to you on the Century.

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4A-HEALTHY-BMI 8/8/2011 9:36AM

It's based on performance markers. Polar calculates what they call a "training load" and plots it over time on a graph so you can see when it's "safe" to resume training again, and at what intensity.

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KAYOTIC 8/8/2011 9:26AM

    good luck with you're century.

You must be following a training schedule from polar? Or is the rest until Weds based on performance markers?

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Whey Fudgicles

Saturday, July 16, 2011

I like frozen snacks as much as the next person.

A while back I explored using whey shakes to make chocolate sorbet, and it worked pretty well:

It was kind of labor-intensive and messy, though.

So how about using those popsicle molds you had as a kid,

but putting whey in them, instead of Kool-Aid?

Works pretty well, actually.

My vintage Tupperware popsicle molds hold 55g of liquid.
Using EAS AdvantEDGE Carb Control shakes, this translates to:

18 calories
1g carbs
3g protein
1g fat

Tastes OK, too!

And if you feel like a real popsicle, I bet reconstituted Syntrax nectar would work pretty well. I'll report on that some other time...

Stay cool.

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GEORGIA_KAY 8/5/2011 7:49AM

    AWESOME! And if you don't have the molds, I suppose small dixie paper cups and popsicle sticks would work almost as well!

Great whey (ha ha) to get that protein in!

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    whoa great idea of something else to do with whey. The bike ride sounds pretty good, thats a big ride. I have been away hiking through the bush, about 60km but very relaxing. Hope the shoulder is continuing to heal well. Take care

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GRACEFULIFE 7/21/2011 12:30PM

    It's quite funny that I find this today because I just recently found out what probably caused me to have a massive allergy attack after eating at a Chinese buffet last year. It turns out most of the Asian ice creams have added whey. Ding ding ding!

I tell you, it sucks a bit being allergic to whey protein.

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KAYOTIC 7/18/2011 9:27AM

    That does look pretty good....

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    What a great idea! That will work well for the whole phych thought of having a cream pop instead of a shake! Nice!


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NEENSTER1 7/17/2011 9:23AM

    emoticonlooks so good. emoticonfor sharing. Good Idea. I am gonna try it. Oh emoticon

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W5VEOTX 7/17/2011 7:02AM

    I need to try them.

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KEEP_GOING247 7/16/2011 10:37PM

    Hmm that looks good and guilt free!! emoticon

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