Friday, January 04, 2013
Here is today's Calories In/Calories Out (CICO) report:
Total Burned 2,189
I overdid it at lunchtime today. I had lunch with a friend and that included a small bowl of pho (rice noodle soup) and steamed spring rolls. That part was majorly high in sodium so that's not necessarily good but I don't do that too often so I'm not really worried about that.
If I had stopped at that, I probably would have been okay but I decided to stop at Tim Horton's on the way back to work to get a tea and their current promotion is that a donut is only 49 cents with any hot beverage so I caved and bought a chocolate-glazed donut, my favourite. I NEVER buy donuts! I can't remember the last time I ate a donut; it's been that long ago. And, although I did enjoy it, it definitely wasn't worth the 260 or so calories that the nutrition tracker says it is.
Fortunately, I wasn't hungry again until just now and I'm being good just having a salad for dinner.
I got a good kickboxing workout in this morning as well but I didn't burn as many calories as I normally do doing it but I don't know why.
And, FYI, any time anyone wants to see what I eat and what fitness I do, my trackers are shared for all to see.
Saturday, December 01, 2012
So the watch that I've had for the last 20+ years is a watch that DH bought for me, which I loved.
However, it's been disintegrating for the last couple of years and when I had to wrap scotch tape around part of it at work yesterday to prevent my sweater from continually catching on it, I knew it was time for a new one.
(see the tape)
I've also needed to wear a bandaid under my old watch because with the weight that I've lost, it's too loose and it's been rubbing my wrist and causing chafing:
So, with all of that (plus DH telling me to go and buy myself a new watch that "we" would pay for rather than it coming out of my personal money), I headed off to my favourite jewellery store in Dundas, Martin's Jewel & Gift Shop (I've been shopping here since I was a teen). And, after trying on various watches while trying to find something that was close in design to my beloved old watch, I finally decided on this one and I LOVE it:
The face is bigger than my old one but it has the fake diamonds around the face the way my old one did and that was the deciding factor. Because the reason I liked my old watch as much as I did is because it was functional AND feminine and that's the reason I ultimately chose this one as well.
When the lady took it into the back to take out a couple of links, I wandered around the store and while she was gone, I found 4 pairs of earrings that I liked plus a key-chain pink pen and a set of 3 miniature penguins. When she came back out, I picked two of the pairs of earrings to keep as a reward for successfully completing BLC20 and the key-chain pen and miniature penguins I bought for my MIL for Christmas (and I had hers wrapped). Here are the earrings I bought:
These ones are a little blurry (I couldn't get it to focus):
But, while she was in the back wrapping the presents I found for my MIL, I found something else for her (salt and pepper shakers that look like birds and they hang on a tree - she loves birds so I figure she'll love this). So, back went the lady again to wrap this new present. It was so hard not to buy more stuff because there was a LOT in there that I knew would be good presents but although, I continued to look, I didn't buy anything else. Although, there was a framed black and white photo of an aerial shot of a train going along the tracks by the old train station in town, which I think DH would love so I may go back and get that for him. I'll have to think on it.
So, in the end, my $85 watch ended up costing me $215 with all the additional purchases plus taxes. But, all in all, I think everything I bought was worth it.
Monday, November 12, 2012
BLACK TEA LINKED TO LOWER TYPE 2 DIABETES RISK - Black tea represents 90 per cent of the tea sold in the West
Type 2 diabetes is less common in countries where people often enjoy high tea, a statistical model suggests.
The number of people with diabetes has increased nearly six-fold over the past few decades, stimulating interest in how foods could play a role in prevention, researchers said.
Calling tea the most widely used ancient hot beverage in the world, a team of French, British and Swiss researchers mined information on tea consumption in 50 countries based on 2009 sales data from a market research firm and looked for any correlation to five major diseases.
"We observed that, among the five health indicators, only the 'prevalence of diabetes' indicator appeared to have a strong statistical relationship with black tea consumption," Ariel Beresniak of Data Mining International in Geneva and co-authors concluded in Thursday's issue of the journal BMJ Open.
The correlation only points to a potential cause that needs to be further investigated, they cautioned, noting that establishing causality is one of the most difficult challenges in public health.
In the study, consumption of black tea was highest in Ireland at nearly 2.16 kilograms per year per person and lowest in South Korea at 0.0007 kilograms per year per person. Canada was at about the midpoint for consumption at less than 0.5 kilograms per year per person.
But the quality and consistency of consumption and health data among the 50 countries likely varied.
Other factors that weren't considered in the analysis may also be important, the researchers said.
The findings do back those of previous research, including a similar study in Europe.
While interest has grown in drinking green tea for its flavonoids in industrialized countries, black tea still represents 90 per cent of the tea sold in the West, the researchers said. In contrast, the Chinese population drinks 30 times more green tea per inhabitant than black tea.
Green tea is fermented to form black tea, keeping the caffeine about the same while different flavanoids are released. Flavanoids including theaflavins and thearubigins are thought to carry potential health benefits.
One of the authors is employed by Unilever and provided access to the global tea consumption data without any financial agreement or grant to support the study, which was carried out independently.
Sunday, November 11, 2012
EXERCISING 10 MINUTES A DAY CAN BOOST LIFE EXPECTANCY - Researchers pooled data on 650,000 people 40 and older in Sweden, U.S.
Even as little as 75 minutes a week of physical activity can extend your life by nearly two years, according to U.S. researchers who found some benefits regardless of body weight.
The study by Steven Moore of the U.S. National Cancer Institute and his co-authors also suggests that regular activity would boost life expectancy even more.
The researchers pooled data on 650,000 men and women aged 40 and older in Sweden and the U.S. who reported their activity levels.
The findings show that 75 minutes a week — or just over 10 minutes a day — was associated with 1.8 years of added life expectancy, compared to getting no leisure-time activity.
As well, brisk walking for 450 minutes a week, just over an hour a day, was associated with living 4.5 years longer.
"More leisure-time physical activity was associated with longer life expectancy across a range of activity levels and body mass index groups," they said in the November issue of the journal PLOS Medicine, published by the Public Library of Science.
Investigators also considered weight categories:
- Being active and at a normal weight — the best-case scenario — was associated with a gain of 7.2 years of life, compared with being inactive and in the highest obese category
- A normal-weight person who is inactive could face a loss of 4.7 years of life
"This finding may help convince currently inactive persons that a modest physical activity program is 'worth it' for healthy benefits, even if it may not result in weight control."
Long-term cigarette smoking reduces life expectancy by about 10 years, notes the study, which was funded by the U.S. National Cancer Institute and U.S. National Institutes of Health.
INTENSITY RULE OF THUMB
Between 2007 and 2009, only 15 per cent of adults were getting the recommended 150 minutes of moderate to vigorous physical activity to gain health benefits, according to Statistics Canada's Health Measures survey.
"As a good rule of thumb, if you're taking time and you have to think about your breathing and you feel that you're warm and sweaty afterwards, that's the type of activity we're looking at to get these health benefits," said Dr. Mark Tarnopolsky of the pediatrics department at McMaster University in Hamilton, Ontario where he studies how exercise helps metabolism such as repairing age-related damage.
What this study and others suggest is that it's the first 30 minutes of vigorous activity that gives the majority of benefits, Tarnopolsky added.
A journal editorial cautioned that participants self-reported their heights and weights and leisure-time physical activity, which may have been overestimated.
Other factors also could have influenced the findings in the observational study, although the researchers did take variables such as use of tobacco and alcohol into account.
OVERCOMING BARRIERS TO PHYSICAL ACTIVITY
"These findings reinforce the public health message that both a physically active lifestyle and a normal body weight are important for increasing longevity," the editors wrote.
The challenge is getting people to act on the knowledge that physical activity is important for health, said Spencer Moore, an assistant professor in the school of kinesiology and health studies at Queen’s University in Kingston, Ont.
"In our work, we focus on the importance of having supportive social (e.g., active peers) and built (e.g., available parks, walkable neighbourhoods) environments," Moore said in an email.
"Individuals make the decision to be physically active or not. Having supportive environments around us, however, help to make the healthy choice the easy choice."
Tanya Berry, Canada Research Chair in physical activity promotion at the University of Alberta in Edmonton, studies barriers to physical activity.
Time is the top reason cited for not exercising, said Berry.
In Toronto, Melissa Perugini, 20, said she gets no exercise. "Too busy with school and work. No time," she said.
But when people fill out diaries on how they spend their day, Berry adds, most would be able to carve out 35 or 40 minutes a day to at least go for a walk.
"When you're thinking about leisure-time physical activities, where are your priorities?" Berry said. "For a lot of people, physical activity isn't something they enjoy and it's not something that's a priority for them, so motivation becomes a big, big issue."
The immediate increases in energy levels and time spent together being active as a family can be motivating factors.
From: CBC, www.cbc.ca/news/health/story/2012/11
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