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Getting on Track - Labels & Eating Out

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)
- exercise

I hope this has been useful information for you, and that you reach your own health goals.

  Member Comments About This Blog Post:

PATTIE441 11/7/2011 2:23PM

    Wonderful information. Thank you!! emoticon emoticon emoticon

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HAPPYSOUL91 11/5/2011 11:29AM

    I have really enjoyed reading about this journey

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STRINGI719 11/4/2011 8:32AM

    What a great class for people who haven't learned about nutrition yet. I am convinced that the obesity epidemic in our country is due to a severe lack of education. My friends are constantly stunning me with what they think are "healthy" food choices.

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CANDOK1260 11/4/2011 6:31AM


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IAMDESSIE 11/4/2011 12:27AM

    This is awesome, you have been going pretty good. I fell off for a bit due to school and lots of studying, but I still been exercising and eating often small potions. Thanks for all the information.

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COMPUCATHY 11/3/2011 10:36PM

    That sounds great...so much good information...and a great workout! Wow! I can see the wisdom in the maintainers having the support group or network, tracking food and exercise. It's nice that what we have to do to lose the weight is the same thing we need to do to maintain the loss. So, this "losing time" is like a training period to get us used to doing the things we need to maintain the loss. Win/win. Keep up the good work! Thanks for your encouragement! Spark on! emoticon

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November plans

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!

  Member Comments About This Blog Post:

AKSTACEY70 11/3/2011 12:10PM

    I love that your using nonscale victories. I think they are a better measure of progress.

Keep up the great work


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IAMDESSIE 11/2/2011 11:39PM

    emoticon emoticon

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SIMOFDIM 11/2/2011 9:39PM

    I like the goals. Mind if I copy them and join you? I also keep trying to go to bed early so that I can enjoy early morning exercise and/or meditation. Let's hold each other accountable! Sorry I missed your reading today....

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FRANCESCANAZ 11/2/2011 6:52PM

    emoticon I know you can. emoticon on being consistant with your ST.

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    Ready, set, GO! emoticon

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STRINGI719 11/1/2011 9:48PM

    Going to bed early is also great at eliminating late night snacking. I'm almost always in bed early, so I don't have the problems that a lot of my TOPS friends have with eating late. Also, I don't love getting out of bed at 5:00 to head to the gym, but I have NEVER regretted going, while I almost ALWAYS regret it when I don't go.

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PATTIE441 11/1/2011 10:39AM

    Woo Hoo! It's a new month and a new start!! (I think you have been doing great !) Yes!! Way to go!!! You are off to a great one and I'm right there with you my friend!! emoticon emoticon emoticon emoticon emoticon emoticon

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SPARKLE1908 11/1/2011 8:48AM

    Good luck...I think those are very attainable goals!!!!

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FAITH2BWELL 11/1/2011 1:38AM

    Good for you, Keep up the good work, Here's to the November success, You can do it. I believe in you.

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JUNEPA 11/1/2011 1:31AM

    Going to bed early enough and strength training are HUGE to fitness success, way to go !!!

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Virtual 5K for Halloween weekend - done!

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.

  Member Comments About This Blog Post:

TEENY_BIKINI 10/31/2011 9:12PM


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4EVER21B 10/31/2011 4:10PM

    emoticon emoticon

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ANGIERUNNER 10/31/2011 10:20AM


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STRINGI719 10/31/2011 8:34AM

    Way to go! I still need to get my 5K run/walk done this week ,too!

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ONEKIDSMOM 10/31/2011 7:49AM

    Well done... good for getting the 5K in the "complete" column! And great exercise minutes in addition!

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IAMDESSIE 10/30/2011 11:27PM

    emoticon emoticon emoticon emoticon

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ME_HERE_NOW 10/30/2011 11:23PM

    congrats on your 5K, didn;t know we could have been logging this already for many weeks, did one last week, will be out tomorrow for this weeks :D

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ANDI571 10/30/2011 11:07PM

    I did the Trick or Treat Trot last weekend while the weather was still warm. It was my first and hopefully not my last. Congrats on all your hard work.

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SIMOFDIM 10/30/2011 10:49PM

    Great job! I'm attempting the Trick or Trot 5K this week too. It'll be my first. You did so much today! Way to go!

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PATTIE441 10/30/2011 10:48PM

    Way to go!! You are awesome!!! emoticon emoticon emoticon emoticon emoticon

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LJCANNON 10/30/2011 10:42PM

    emoticonCongratulations on the 5K AND on your Consistency. Sometimes being consistent is the hardest part.
emoticon emoticonDo I understand correctly that the 5K Your Way Challenge is just whenever and however you want to complete it--Bike, Run, Walk,etc--and there is no time limit that you have to complete it by, other than within Halloween Week?

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MJ7DM33 10/30/2011 10:40PM

  emoticon emoticon

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    You did emoticon!!!! emoticon emoticon

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Getting On Track - Week 6 of 8

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!

  Member Comments About This Blog Post:

CRAZYSTEPPER 10/30/2011 3:21PM

    DRB- Thank you for all your support! I will have to review your other blogs to get up to speed with "Getting on track"! Have a wonderful day... from a fellow Star Trek fan!

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DAVEINSEOUL 10/30/2011 5:10AM

    I certainly could use a 'first aid' kit about now. Thanks for the tips.

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just for points

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...

  Member Comments About This Blog Post:

IAMDESSIE 10/30/2011 11:29PM

    emoticon that sounds very interesting. I am glad you had a emoticon time.


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SIMOFDIM 10/27/2011 9:49PM

    I was so glad to meet another SP member today! And have really enjoyed your wisdom in the Legacy Writing class. I look forward to cheering you on as you work toward you goal and living a mindful, healthy life.

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GAYLLYNNE 10/27/2011 2:53PM

    It's always great to meet like minded people!! WTG!

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    emoticon emoticon emoticon emoticon
I hope the rest of your week is great, too!

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FRANCESCANAZ 10/27/2011 9:12AM

    emoticon way to have some quality time amiga. emoticon

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