Saturday, March 13, 2010
My diet must
• Control my hunger
• Please and satisfy me
• Meet my body’s needs for energy and nutrition – with no excess
• Minimize my risk for chronic disease
For lifestyle, I must burn at least 2000 calories per week in workouts.
These are conclusions from the Nurse’s Health Study presented by W. Willett, MD, and which I will adapt. There are many ideas people have about good nutrition. I like to stick to science. I like to adhere to what I know works for me and my metabolism.
I have been tracking food daily. The 50-30-20 CHO-pr-fat ratio works for me. I do not feel the urge to binge when I eat an egg or other protein source with meals and snacks. I get better at including good fats. I’ve been researching the topic and slowly improving.
I crave food in the afternoon and do my worse at that time. I must plan snack times better.
Dinners are excellent. I’m adding new recipes frequently and keeping them simple. I have a good foundation in that I’m experienced at cooking and am used to providing good nutrition at dinner for the family.
Thursday, March 11, 2010
John F Kennedy
“Efforts and courage are not enough without purpose and direction.”
I am mining sparkpeople blogs for pearls of wisdom. I stray around the internet when I find good links to sites, authors, or workout dvd’s .
Sereneme wrote words that hit home—“To me, moderation applies simply to portion control of healthy foods - not trigger foods. …Many, many, many things that I used to eat aren't worth the price of admission whether they are in moderate amounts or not. My dietary history is filled with so many over-processed, chemical laden catastrophes masquerading as food that I feel a little queasy recalling their presence in my life. There simply is no point in eating these "foods" in any quantity ever again…. “
And finally, the real pearl: “Prohibition is easier than moderation!”
Reading that blog was an Aha! moment for me. My scales have been stuck for three weeks.
My problem is that as I feel good, I have brought trigger foods into my home. These are to affirm my self-discipline around them. I told myself that I would parcel them out slowly. Perhaps I could wrap chocolate in individual foil-wrapped servings and enjoy them. Perhaps the 170 calorie Reese’s peanut butter eggs could be sparingly eaten one egg at a time over 6 weeks! It didn’t work out that way.
I ate them when I was bored, lonely and disgusted with my Monday weigh-in. I had had a great workout week and was expecting to see 2 or 3 pounds gone since I hadn’t seemed to have lost per the scale the previous week. My clothes are looser and that fact should have satisfied me.
I am journeying toward success. I do not need chocolate, ice cream or sweets to survive. I agree with Sereneme that for many of us moderation is a myth and prohibition is much easier. I discovered good recipes and food combinations I never tried before SP that do satisfy me.
Strategy: Pursue more pleasurable good food choices. Learn more recipes. Plan real food for myself and my family.
Monday, March 08, 2010
Experience is not what happens to a man. It is what a man does with what happens to him.
- Aldous Huxley, writer
I donated two large bags of plus size clothing today!! I am done with plus sizes.
The scale has not been my friend for the last two weekly weigh-ins. I know I am exercising well and eating mostly well—though I’ll re-examine my tracking to add anything I may have omitted. I have had a tendency to trickle off at the end of the day when I know I’m doing ok anyhow with my nutrition. I do not use measuring cups or grams because that is too cumbersome for me. I binge but am honest with the calories when I do so. I am honest with portion sizes and mostly eat lots of fresh produce along with eggs and modest portions of meats. My goal over this first three months has been to religiously track nutrition and fitness. I have mostly done so.
I am going to begin to focus on emotion. I never took the time in my life to examine my emotions—always too busy and scientific for that kind of reflection. Starting today, in my private journal, I am documenting emotions, perspective choices and strategies.
I am angry. I am a founding member of the perpetually p….d. To remedy that affliction, I am going to document, document, document—the big and the small—so I can let it go. I decided to do this after reading Dean Anderson’s blog on emotions and eating. He’s an expert in my book. I am starting a streak today that says “I am angry because….” I am to fill in the blank everyday and journal about it. I should be done in two or three months. It is part of the process I am going through to make my healthy lifestyle change. I am going to react differently than I have reacted in the past. My friends and children say that I am a happy positive person. No, not really. I burden myself with a lot of negativity. I don’t show it. But it holds me back and gets in my way. So I will go through this process.
Saturday, March 06, 2010
I went to my first 5K, got my chip, my number, my shirt. I listened patiently through instructions but being wintertime, the instructions were inside a gymnasium with a speaker with feedback and it was impossible to hear.
I went to the start line where an official from the charity for whom the race was sponsored instructed walkers to join her. It turned out I "walked" only one mile and did not know I was with the wrong group until I got to the finish line! Grrrrrrr.
Next time, I will know better and start in the back of the runners. It turns out, this race had a one mile walk that went a different direction than the 5k participants. Lesson learned.
Tuesday, March 02, 2010
This was sent to me by my brother-in-law from an anonymous source. He knows I'm a health nut and likes to get my dander up.
Q: I've heard that cardiovascular exercise can prolong life; is this true?
A: Your heart is only good for so many beats, and that's it... Don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap.
Q: Should I cut down on meat and eat more fruits and vegetables?
A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.
Q: Should I reduce my alcohol intake?
A: No, not at all. Wine is made from fruit. Brandy is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way. Beer is also made out of grain. Bottoms up!
Q: How can I calculate my body/fat ratio?
A: Well, if you have a body and you have fat your ratio is one to one. If you have two bodies, your ratio is two to one, etc.
Q: What are some of the advantages of participating in a regular exercise program?
A: Can't think of a single one, sorry. My philosophy is: No Pain...Good!
Q: Aren't fried foods bad for you?
A: YOU'RE NOT LISTENING!!! .... Foods are fried these days in vegetable oil. In fact, they're permeated in it. How could getting more vegetables be bad for you?
Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.
Q: Is chocolate bad for me?
A: Are you crazy? HELLO Cocoa beans! Another vegetable!!! It's the best feel-good food around!
Q: Is swimming good for your figure?
A: If swimming is good for your figure, explain whales to me.
Well, I hope this has cleared up any misconceptions you may have had about food and diets.
'Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways - Chardonnay in one hand - chocolate in the other - body thoroughly used up, totally worn out and screaming 'WOO HOO, What a Ride'
For those of you who watch what you eat, here's the final word on nutrition and health. It's a relief to know the truth after all those conflicting nutritional studies.
1. The Japanese eat very little fat and suffer fewer heart attacks than Americans.
2. The Mexicans eat a lot of fat and suffer fewer heart attacks than Americans.
3. The Chinese drink very little red wine and suffer fewer heart attacks than Americans.
4. The Italians drink a lot of red wine and suffer fewer heart attacks than Americans.
5. The Germans drink a lot of beers and eat lots of sausages and fats and suffer fewer heart attacks than Americans.
Eat and drink what you like. Speaking English is apparently what kills you.
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