Saturday, October 26, 2013
...and did not finish last! :)
I haven't checked official times, but it was 43 something. That's about the same time as the last 5k I did. The good news is that I ran a lot more than I walked this time around. The bad news is that I now weigh about 40 pounds more than I did last time I did a 5k in Spring of 2012. So I guess my fitness level is decent because I was able to haul this extra weight across the finish line in about the same amount of time, but I'd much rather be rid of it and see how fast I can really go!
Baby steps, right? I'm going to start working on the elliptical like it's my job. Also, I'm committed to tracking all of my calories no matter what. No more partial days and then stopping because I overeat. Our next cruise is 20 weeks away, so I need to really work hard between now and then so I don't spend my whole vacation feeling self conscious!
Wednesday, September 18, 2013
Maybe I should say cats instead of ducks. It certainly feels like herding cats, but I suppose ducks would be hard to line up as well. LOL. Needless to say, lately I've been my own worst enemy when it comes to making my health a priority. Lots of whining and excuses that I wouldn't put up with from a close friend that should be managing a medical condition, so I'm not sure why I've been so easy on myself.
That being said, I'm here. I'm back. I dressed up and showed up and will proceed to fake it until I make it. I will post once a week to let everyone know how my food and fitness went for the week and post new goals.
For this week:
I am tracking my food. Every day. Non-negotiable.
I am training for a 5k, so I will run at least 3 days if not 4 this week.
I am cutting gluten back out of my diet to manage my PCOS symptoms.
If I do all these things, I should be down a couple of pounds by next Wednesday. Maybe more than that, since this week (to be fair) is my quarterly "water weight week." Yes, I only have them quarterly. Here goes!
Sunday, January 06, 2013
So I've recently downloaded the kindle version of the perfect health diet. It's very similar to Primal (marksdailyapple.com) but actually requires a certain amount of what they call "safe starches" every day for health reasons. This is a pretty controversial topic amongst the low carb/paleo/primal camps, so I thought I would post some info about it. First off, here are the guidelines given from the perfect health website (http://perfecthealthdiet.com/the-diet/):
About 3 pounds [1.4 kg] of plant foods per day, including:
About 1 pound [0.45 kg] of safe starches, such as white rice, potatoes, sweet potatoes, and taro;
About 1 pound [0.45 kg] of sugary in-ground vegetables (such as beets or carrots), fruits, and berries;
Low-calorie vegetables to taste, including fermented vegetables and green leafy vegetables.
One-half to one pound [0.25 to 0.5 kg] per day of meat or fish, which should include organ meats, and should be drawn primarily from:
ruminants (beef, lamb, goat);
birds (especially duck and wild or naturally raised birds);
Shellfish and freshwater and marine fish.
Low omega-6 fats and oils from animal or tropical plant sources, to taste. Good sources include:
butter, sour cream, beef tallow, duck fat;
coconut milk or oil
palm oil, palm kernel oil, olive oil, avocado oil, macadamia nut butter, almond butter, cashew butter
Acids to taste, especially citric acid (lemon juice, lime juice, orange juice, grapefruit juice), lactic acid from fermented or pickled vegetables, vinegars, tannic acids from wine, and tomatoes.
Broths or stocks made from animal bones and joints.
Snacks or desserts from our pleasure foods: fruits and berries, nuts, alcohol, chocolate, cream, and fructose-free sweeteners like dextrose or rice syrup.
By weight, the diet works out to about 3/4 plant foods, 1/4 animal foods. By calories, it works out to about 600 carb calories, primarily from starches; around 300 protein calories; and fats supply a majority (50-60%) of daily calories.
Even if you read the book and totally believe in the science, moving from low carb/paleo to this model seems scary, given the statements "Eat 1 pound of starch" and "Eat one half to 1 pound of sugary vegetables or fruits." Since not everyone has a food scale (scandalous!) and to provide some much needed context, I thought I would post some photos of what that looks like.
First off, potatoes:
As you can see, the potato weighs 13 ounces (on the nose, impressive!), or about 80% of that 1 pound recommendation. I added the photo next to the seasoning jars for scale because those are pretty standard and I figured most folks have those hanging around. This is not a HUGE potato. It's a medium to even smaller than typical baking potato that one would pull out of the bin in the store. If you buy the big bags of taters you will get smaller ones for sure, but not a lot smaller. According to Spark, 16 full ounces of potato is around 97 carbs.
Now, for fruit (since I happen to have that handy):
As you can see, the standard "Red Teacher Apple" weighs in at 6 ounces, and the Fuji apple weighs in at almost 8 ounces. Even if you remove 1/3 of the weight for core, you're looking at 4-5 ounces per apple. At the lower end half pound recommendation, that's 2 apples. At the high end, that's 4 apples. Apples are one of the higher sugar fruits, so according to the Spark tracker you're looking at around 40 carbs for 2 or 80 carbs for 4.
I haven't weighed it myself, but I've found online that one cup of cooked rice weighs 7-8 ounces, so 2 cups would be a daily allotment of rice to meet the starch requirement - that's about the same in carbs as potatoes. So in my mind anyway, absolutely worst case scenario (using rice or potatoes and apples vs. carrots, beets, or berries), you're looking at 137 - 177 carbs in a day. Please keep in mind these are GROSS carb numbers, not NET (I didn't subtract fiber). Still significantly less than the standard American diet, but much higher than most in the low carb community are accustomed to. An interesting point to note is how this compares to Mark's Carbohydrate Curve - he states that 100-150 is ideal for maintenance, which isn't too far off the mark (no pun intended) here, even at the worst case scenario end. (http://www.marksdailyapple.com/the-primal
Something to remember about all of this too is that the Perfect Health Diet guidelines are written for just that - health. Not weight loss. So we all need to adjust as necessary to lose weight, then increase as makes sense for us to maintain. It's all just a big personal experiment on our bodies, folks... One size does not fit all. I wanted to post this though so people would have some context and not eat 5 potatoes per day thinking that must be "about a pound." I've been doing this long enough to cringe visibly when folks tell me they had "about" so much of something, particularly when it's carb/calorie dense.
I hope this helps someone!
Friday, January 04, 2013
Well, I'm going to call this a very successful week, given that I didn't start watching what I ate or exercising under New Year's Day. So it's a 3 day effort that let me drop 3 pounds... largely water I'm sure, but still nice. Oh, and in case you're wondering my scale at home is off (heavy) by .6 pounds, as determined by the weight test... I put my kettlebell and 2 dumbells on it that should weigh 31 pounds, and it weights 31.6. For that reason, I round my ticker down to the nearest whole number (sometimes that's in my favor, sometimes not - but it all evens out in the end, right?). Plus, whole numbers just make me happy - ha! Here we go, as promised:
I just realized that my feet are really puffy in the morning, and I need a pedicure. Guess I'd better hit 175 soon, since that's my reward. LOL! As you can see from the Omron, my BMI is still over 28. I need to get down to 159 pounds (I'm 5'7") to be below 25 and in the healthy range. I don't really trust that thing for being clinically accurate when it comes to body fat%, but it will give me a trend to watch. Once I hit my goal weight I will go to the bod pod again and get an accurate assessment to let me know if I still have more work to do on body composition. I'll tell you, the charts all say that body fat % of 31 or less is normal for women, but it's not a "cute" normal. Maybe more like a "today's typical" kind of normal. I'm aiming for 22-24% in the long run. I think I have too much chest to go below that, even at a healthy weight. We shall see! :) The bottom line this time around is that I refuse to get so hung up on the numbers that I stop enjoying life and obsess. All that does is cause binge behavior and weight regain, and since I really don't want to lose these 30 pounds AGAIN, I will be more mindful this time.
We leave for the cruise three weeks from today! I'm nervous and excited and worried to leave my kids all at the same time. We've done this before (a year ago, in fact), but it never gets any easier to leave my kids. I ordered a formal dress online today, because the one I have in my closet will not fit me by the time we sail... it just won't. I was sad and in denial over that, but now that I have a replacement 2 sizes larger ordered, I'm actually feeling more excited about the trip. I hate feeling down on myself, and not having a nice formal dress to wear would be really upsetting since it's so important to my Mom (they are going with us). The guys are even renting tuxes this year at my Mom's request. :) This may be the last trip they take with us, since my Mom's health and joints are deteriorating so badly. :( Hard to cruise if you can't walk, especially when you're too prideful to use a wheelchair or a walker. Sigh. I love my Mom, but I so wish she would make an effort to lose weight. It would really help her to get the load off her joints. Two years ago, she signed up on Spark for exactly one day and logged 2 meals (breakfast and lunch) before declaring that it "doesn't work for her." I'm sure you have all heard something similar from a friend or family member that isn't ready to change. Anyway, enough of that. I just hope she can enjoy our vacation even with her physical limitations.
Oh, and for Morticia - here is our beloved Chloe dressed up in her Mrs. Claus dress last year... RIP "Fat Dog."
Monday, December 31, 2012
I poured over all of the feedback I received on my blog for 2013 - thank you very much for taking the time to help! A recurring theme was that I had made it too complex and difficult to really be successful.... imagine that, overwrought grandiose goal setting is a tendency I have for sure! A couple of folks mentioned concerns over natural sweeteners too, and I totally agree. It should have said "limited natural sweeteners, like stevia, raw honey, or real maple syrup." I'm moving toward less sweet items in my diet, but I know from experience that cold turkey doesn't work for me so I'm making allowances to start out. Also, as Ducky pointed out, I didn't have rewards built in! That's a big miss! Anyway, here's the new plan. It's simplified, but my "best case" grandiose goals are still lurking in my head as the ideal if I can ever get there. Here goes:
1. Nutrition - Track calories/carbs & strive to use them wisely.
a. Calories – 1200-1550
b. Carbs – 50-75
c. Freggies – 5+ on Average
2. Fitness - Take every opportunity to be active and keep it interesting!
a. 15 Minutes+ Every Day
b. Incorporate Cardio/Strength/Flex/HIIT
3. Accountability - Check in every day – with myself and my Spark Friends.
a. Track Food and Fitness EVERY DAY & Share Trackers.
b. Blog at least once a week.
c. Stay active on Spark Teams.
4. Adjust or adapt as necessary, but don’t give up!
• Every 30 Days of Solid Effort – 60 Minute Massage
• Milestones (Starting Weight – 185):
o 175 Pounds – Professional Pedicure
o 165 Pounds – Girls’ Spa Day Out
o 155 Pounds – Weekend Trip w/Hubby
o 145 Pounds – LASIK Eye Surgery
o 6 Months Maintenance – Tummy Tuck
I may well get to goal/maintenance and decide against the last two goals, but right now they sound like good ideas so we'll see how I feel when I get there! My son really did a number on my belly (think twin-size belly without the twin, due to very high levels of amniotic fluid), so I'd like to have it addressed at some point. I'm still weighing the risk vs. the reward, but I have plenty of time to think it over since that will be at least a year from now.
So, what do we think? Better?? :)
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