Thursday, November 03, 2011
This was the 7th of 8 weeks of the Getting On Track (GOT) program at Duke.
I had a good workout this morning, so I only did a little exercising before the group session tonight. I tried the Stair Master (thinking all the time of how it improves "the rear view" and that it takes 86 floors to get to the top of the Empire State Building - I did 12 floors). Then I rowed 500 meters as fast as I could (under 3 minutes). Our exercise guru then showed us how to use foam rollers for "myofascial release" as well as other uses.
Dinner was chicken breast with capers, cooked carrots (too many to eat), and black eyed peas, with fruit salad for dessert.
The emphasis tonight was back to nutrition. We reviewed label reading (serving size is the first thing to check) and I was surprised to realize the %DV (percent daily value) of the ingredients is based on 2000 calorie diets, so nearly double what I would actually need.
We covered grocery shopping (never shop hungry, shop from a list, stick to the perimeter of the store).
Then was time to cover eating out.
The highlights were under the categories of:
- portion sizes
-calories, fat and sodium
-food preparation techniques
-nonordered items (like the bread basket or chips)
-alcohol (2 drinks can equal the calories of a regular meal)
Again, it's good to plan ahead, go online to see what the menu options will be, and choose wisely, then eat mindfully.
Next week will be the final weigh in and waist measurement.
Participants can opt to continue in the support group, now called "Staying on Track," in the future.
Successful weight loss maintainers (nationally, not specific to this program) have three things in common:
- support group or network
- tracking (food)
I hope this has been useful information for you, and that you reach your own health goals.
Tuesday, November 01, 2011
I've mapped out my reasonable and optimal weight loss goals for the month
(from one pound a week to ten pounds for the month).
I've been tracking my food, so now I am going to pay attention to the calorie deficit each day on my tracker. If I can be consistent there, I'll see results.
Strength training is becoming more of a habit, so that's progress. I'm expecting that to yield nonscale victories (NSV) in reducing my body fat, boosting my metabolism and energy, and trimming inches.
I need to get to bed earlier so I can commit to morning exercise.
Wish me luck!
Sunday, October 30, 2011
I miscalculated my Saturday workout - only got 12 minutes on the bike before my gym closed. DUH
So today I made sure to get my workout in, no excuses.
It was a beautiful day, so I SHOULD have walked outside, but I was on a mission to complete the Trick or Trot SP Virtual 5K. Once that was done, I rode the bike for another 30 minutes while reading Runner's World (RW). THEN I did upper body weights, the rotary torso machine and the back extension machine, and finished by stretching thoroughly.
Working on my consistency with daily exercise, so today was a really good day.
Breakfast was oatmeal. Dinner was crab cakes.
Hope you all had a great weekend! Keep moving, choose wisely.
Thursday, October 27, 2011
A pool workout was offered today, but I opted to warm up on the bike and then do upper body and core strength training.
Dinner wasn't my favorite - quinoa, a ton of string beans (with mushrooms), and a portion of meat that I THINK was beef. LOL Fruit for dessert.
The lecture topic tonight was stress eating. I think everyone is familiar with how the body produces adrenal hormones that can affect the body's ability to lose weight, and that many of us eat in response to stress. So we talked about ways to avoid thinking in these areas: diaster thinking, pleasing, urgency, perfectionism, all or nothing, black or white, and rationalizing. It's important to give yourself a moment of pause between a stimulus and your response. Instead of eating "emotionally", stop and ask yoursself "What do I need?"
It's a good idea to create a "first aid kit." This would include things you can do or focus on when you have an urge or craving instead of eating. It could include things like music, pictures, poetry or short inspirational writings, puzzles, a stress ball, or your dog's leash (to remind you to go for a walk). Anything you enjoy, that you can use to occupy you until the craving goes away.
To reduce stress, regular exercise is a huge benefit. Add deep breathing, meditation or guided imagery, and loving kindness meditations and you have powerful tools to reduce your stress and improve your health.
Next week we will cover eating out and label reading.
The last week will be a graduation of sorts into the "Staying on Track" program for those who have taken the "Getting on Track" program.
I am finally doing more regular strength training and getting back into a regular exercise schedule despite having foot pain. I thought it was a heel spur, but it looks more and more like plantar fasciitis. I'm using the roller to help alleviate that pain with some success. Everything takes time.
I hope you have enjoyed these summaries of the weekly programs. To take it cost several hundred dollars, so you're getting a value for free. Use the information well!
Wednesday, October 26, 2011
...spent most of the day at Duke Integrative Medicine. The Legacy Writing class was interesting. Mindfulness session felt good - one day I'm going to wear my heart rate monitor and see how low my resting heart rate goes during meditation. Lunch was terrific and I found out another member is also a SP member! Then we had a nutrition lecture, focusing on raw food samples and stocking the pantry so we can reduce eating out. Last was tai chi, and we were able to practice the long form tonight.
Looking forward to Getting On Track tomorrow - we are getting into the pool and then the lecture will be on behaviors. Progress, slow but steady...
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