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The little turtle that could....

Tuesday, May 06, 2008


I found a great article at sparkpeople. I have been known to run put of power during some of my aerobics workout. So I am like the little turle that could.


What to Eat Before You Work Out
Eating Before Exercise for Maximum Results

-- By Dean Anderson, Fitness Expert
Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance goals. But what about the rest of us? You try to squeeze in 30-60 minutes of exercise most days of the week. Do you have to be careful about what you eat before and after your workouts, too?

Usually not. If you’re eating a healthy diet and getting enough calories to support your activity level, you can probably rely on your own appetite, energy levels, and experience to tell you whether you need to eat anything before or after exercise and what it should be. The basic rule here is: Find out what works best for you, and do that.

There are some advantages to knowing how your body works and what it needs to perform at its best. The bottom line for healthy weight loss and fitness sounds simple: You have to eat fewer calories than you use up—but not fewer than your body needs to function at its best.

The size, timing, and content of your pre- and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after your workout, and whether the calories you eat will be used as fuel or stored as fat. Here’s what you need to eat and drink to get the results you want!

Your Pre-Exercise Fluid Needs
Being well-hydrated will make your exercise easier and more effective. Try to drink 16-20 ounces of water during the 1-2 hours before starting your workout.

Your Pre-Exercise Meal or Snack
News flash: Most of the fuel you use during exercise doesn’t come from the food you’ve recently eaten! It actually comes from the carbohydrates (called “glycogen”) and fat that’s stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.

This means that if your overall diet is adequate to keep your fuel tanks topped off, you may not need to eat anything before you work out. So, if eating before exercise upsets your stomach or you like to exercise first thing in the morning or at a time when eating first isn’t convenient, don’t feel like eating first is a must.

Some people do have a hard time exercising without eating first, especially if it’s been a long time since their last meal or snack. These individuals often are more sensitive to changes in their blood sugar levels, which fall during the first 15-20 minutes of workout. That drop in blood sugar can cause tiredness, mild dizziness, or even faintness—especially if your blood sugar was already low, but eating something beforehand can help prevent this. If you have health issues like diabetes or hypoglycemia that can cause low blood sugar, you’ll probably want to eat before your workout. If you get very hungry during a workout (and it interferes with your energy levels or focus), or become so ravenous after an exercise session that you end up overeating, try eating before you hit the gym to avoid these problems.

If you are a moderate exerciser who tends to perform better with a pre-exercise snack, there are two ways to handle your needs:

1. Eat a small (100- to 200-calorie) snack about 30 minutes before you work out. This snack should include fast-digesting (high glycemic index) carbohydrates and very little fat (which digests slowly), so that you digest the meal quickly and the fuel is available during your exercise session. Here are some ideas:
Fruit juice
Fruit smoothie
High-glycemic fruits like pineapple, apricots, banana, mango, and watermelon
Sports drinks
Pretzels or bagels (but not whole grain varieties, which digest slowly)
Energy bars (look for 3-5 grams of protein, at least 15 grams of carbs, and very little fat)
2. Eat a nutritionally balanced meal 1-2 hours before your exercise. This is the best option for many people. The larger the meal, and the more fat and protein it contains, the longer you may need to wait before exercising. Ideally, try to eat enough calories to equal about half the calories you expect to burn during your upcoming workout. So if you burn about 600 calories during your workout, aim for at least 300 calories during this meal — or a little more if your exercise is “high intensity” (over 75% of your maximum heart rate). At least 50-60% of these calories should come from carbohydrates, which should keep your blood sugar and energy levels fairly stable during your exercise session. Include some protein to help prevent the breakdown of muscle for fuel and give your muscles a headstart on recovery after exercise. Some good food choices and combinations for this kind of meal include:
Fruit and yogurt
Nuts
Oatmeal
Cereals (with more than 3 grams of fiber) and milk
Trail mix with nuts and dried fruit
Hummus and raw veggies
Hard boiled eggs (or egg whites)
Cottage cheese and fruit
Half a peanut butter or turkey/chicken sandwich on whole grain bread
Whole grain crackers with nut butter or cheese
Whole grain fig (or fruit) Newton cookies
Milk (especially chocolate milk)
Tomato or vegetable juice
Yogurt smoothie (with added protein powder, if desired)
Most protein/energy bars
As a moderate exerciser, you have a lot of flexibility when it comes to timing your meals and choosing your foods. The most important things are getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best. Eating the right foods at the right times before you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode.

This is some great tips. I will read them later. Got to go for now! Still working on my goals. I have enrolled in the women challange it starts this sunday. Wish me luck!! or say a prayer.

  
  Member Comments About This Blog Post:

2BEFITBY7-09 5/9/2008 6:20PM

    Hi Do,

I don't know why but I haven't been getting notices of your blog entries. Problem fixed though. This is a very good articile. Thanks so much for sharing.

Keep up the great work.

Love ya!
Michelle

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ANGELBELIEVER 5/8/2008 2:47AM

    Thanks for a wonderful blog, Do. I picked up some great tips too. All the bet to you on your workout journey.

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BONNIE627 5/7/2008 6:56AM

    Do we are always praying for you... I read the same article yesterday.. very good... have a great day.. hugs, Bonnie

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UGOGIRL51 5/6/2008 11:47AM

    DO!

This is my 3rd time trying to post this!!!!! I read this article also and enjoyed reading it. But I appreciate the add ons you submitted on the excerising and the different we are concerning it.

emoticon job sweetie..... emoticon

Annette emoticon

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MOMZILLA52 5/6/2008 11:19AM

    I had read this acticle and also like it, a lot of great ideas. I can't run, but I walk a lot, 120 minutes a day, so I use some of these ideas to help keep me going!

You are doing great, thanks for the inspiration and desire to keep up with you!

Love and hugs
kat

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Boot camp Bikini Challenge

Saturday, May 03, 2008


This is close as I would step near one these. emoticonIt is a virtual model. This model resembles me a lot. I could not get the virtual to come anywhere close to my bodies make up though. I am a little thinner in the waist. My chest is fuller than hers. I had to reduce the weight of the model to match how my weight looks.

My weight is 183. I am well proportioned weight wise except I am some what bottom heavy.

Measurements:

Chest: 38
waist: 36
hips: 46
thighs: 25
neck: 13
arms:13

I hope to drop 5 pounds by the end of this challenge. I am not to concerned about the bikini but I would not mind getting into one these cute suits. Hopefully be the end of this year this virtual model will be cut in half.

  
  Member Comments About This Blog Post:

ANGELBELIEVER 5/6/2008 12:24AM

    If anyone can do this, you can. I can just see you now...... Look ot everyone...Here she comes. emoticon

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TEDDYBEARGIRL 5/4/2008 11:01AM

    YOU CAN DO IT!!!!!!!!!

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UGOGIRL51 5/4/2008 11:00AM

    U GO GIRL!!!! I'm behind ya 100% cheering ya on!!!! emoticon

Annette emoticon

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MOMZILLA52 5/3/2008 11:23PM

    emoticonI know that you will do it....prayers for you..

love and hugs
kat

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Dr Appointment in June

Thursday, May 01, 2008


I have a Dr. appointment in June on the second at 2:00. I want to lose at least 5 pounds before this date. He will do a test that will measure the sugar in my blood for the 3 months before. II is called an A1C test. It will determine if I am really controlled by diet and exercise alone. He will also weigh me in the electric chair. That is what I call the Dr's. scale. the nurses always say no, no, but I say yes, yes to that is what I call it. I am hoping that I can continue to treat my betes (diabetes) this way for as long as I can.

I must admit that I had a candy feast in March...yes crazy I know, but I am over that and I haven't touched another piece since then. My hd is the worlds worst sweet tooth. I will have to come up with techniques to combat this temptation for me. I will work on this activity tonight. My first course is to pray and I do. I am still learning how to use foods from the Beck Diet Solution it is a big help. She has a lot of helpful tools in her book/activity book. The team is so helpfully also. Were kinds of like a big family.

My hd is going without meat this month. So may be we can help one another. I am gong to cut my bread intake and for a while and see how things go. I will pray for his faith fast from my hd and my quest to reduce my bread carb intake. I will continue to eat healthy carbs. Fruit is included they are loaded with vitamins and minerals.

So this month I am vowing to lose 5 pounds by the help of God.
Keep exercising daily.
I will increase my 2 days of strength training to 3 days a week some time in the near future. I really hate strength training. Oh Well do it anyway As Beck would say!!!!!

I want a good report from the Dr and I intend on getting just that.

Reporting in to keep myself accountable

I saw this on another team mates spark page:

P--------------- Pray
U--------------- Until
S--------------- Something
H--------------- Happens

When there is nothing left but, God that is when you find out that God is all you need.

Take 60 seconds for this PUSH!!

The enemy tried to ruin this post but he is a liar. I tired to post this before but it would not let me. Satan I come against you in the name of Jesus. emoticon

  
  Member Comments About This Blog Post:

ANGELBELIEVER 5/2/2008 11:57PM

    Love the PUSH. You can do it. I know you will. Keep us posted. emoticon

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MOMZILLA52 5/2/2008 6:27AM

    emoticon Do, love the PUSH!

Love to you
kat

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2BEFITBY7-09 5/1/2008 8:50PM

    Go DO You can do this. emoticon

Love Ya!
Michelle

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GLORYTOGLORY 5/1/2008 6:48PM

  praying sweetie!

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HOW WELL DO YOU ROLL WITH THE PUNCHES OF LIFE?

Tuesday, April 22, 2008


Well if I depended on myself not too good. I have had asthma since birth. It was real hard when I was much younger. I remember most of my life not being able to breath even with Med's. Back then they did not have much meds out that would not make you nervous, or your heart race. Many nights while I was a young girl my mother had to hold me upright so I could breath. Too many hospital visits to count.

At the age of 35 I had a very close encounter with death and I was not ready to meet God. At that time I had not received Christ as savior. Through the prayers of my hd friends, his prayers, God in his mercy and kindness he brought me back to the land of living. I can say this with truth since I received Christ as savior I have not had any more asthma attacks. I believe I am healed of it. I thank him every day.


With my third pregnancy I developed diabetes and high blood pressure and I wanted so desperately not to have to deal with the regular hospital. So I found out that their were midwives at the clinic in my town. The Lord knew that I wanted that. So he provided. They worked with me even though I was what they called high risk. My blood sugars were normal. I stayed strictly to my diet and exercise routine and visited the clinic every week. Jesus was with me all the way. I was not fearful at any of the reports of what could happen to me or my baby. I walked until the second week of my ninth month of pregnancy. I started cramping and had to stop walking. The Lord was with me through all of this. So I trust him, and I know him to be a healer. If he wants me to wait for my healing for high blood pressure and diabetes I will with gladness. I say this by his grace. He is still good even with my goings thur. He will never leave or forsake me.

How well do I roll with the punches of life--- with Gods help. He helps me over them, thur them, and at times he removes them. I still give him thanks, All things work out to the good of them that trust him. My life is in his hands. emoticon

  
  Member Comments About This Blog Post:

JOE731 5/1/2008 1:22PM

    Love your testimony. We both have love for the Lord..See, i knew you were special. And you are. You will reach your goal. just keep on keeping on.

JOE emoticon

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HTML_JUNKIE 4/25/2008 10:31AM

    You are an inspiration to me!

emoticon
Erica

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ANGELBELIEVER 4/22/2008 11:40PM

    Thank you for your testimony. I am so glad that your asthma is cured. I was diagnosed at age 21, and still have it today. In fact am on disability because of it. But, God is keeping my lungs clear! I am so happy for you.

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BONNIE627 4/22/2008 9:43PM

    what a testimony you have.. thanks for sharing it.. hugs, Bonnie

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MSTIGGERFAN 4/22/2008 8:03PM

    How true this is. Thanks for sharing it.

Cherly emoticon

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SUNNYGAL2011 4/22/2008 7:19PM

    wow what a powerful message you share with us today :)
I soooo agree.. I roll well with the 'punches' as long as GOD is with me.
Praise His sweet Name that you were healed of your asthma!!! and thank you for sharing your lifes story here.
Amazing Grace.. How sweet the sound.... One of my favorite hymns as I feel the Holy Spirit move within me each time it comes to my mind and I am singing it. :)
God bless you my friend
your friend
Amy/SunnyTnGal

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GLORYTOGLORY 4/22/2008 3:22PM

  Good stuff!

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MOMZILLA52 4/22/2008 10:36AM

    emoticon Beautiful...you are blessed and a blessing, thanks for the share and the thoughts today

hugs and love
kat

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A negative plan cancelled and I am glad!!!

Monday, April 14, 2008

Today my hd wanted to eat out and I used to really enjoy going out to eat but he always eats way too much and has two desserts and will ask me if I want some.. Of course my flesh and old habits are always around. I do refuse desserts most of the times. I am always reminded that I have diabetes. I am extremely blessed to be able to control my diabetes with diet and exercise along with prayer. I only have up to 35-45 carbs to work with at lunch time. I would rather not eat up 60 carbs just to have a piece of cake or pie. It is just not worth it. I would rather have a variety of foods like fruits and veggies and whole grains. I found that these foods keep me satisfied and more healthy, and keep my blood sugars in range. I am not disappointed that we didn't go out to eat. This way I can control what I eat when I make it myself.

This emotional eating isn't easy to overcome but I am learning a new way to eat. I have had many times that I ate when I was not hungry. Now I have learned that cravings are not hunger pangs. Just a desire to eat. I have a long way to go and I am a work in progress. By the help of Christ I will overcome this battle. So not eating out is a blessing in disguise. Just posting to be accountable. emoticon I kind of blunmdered this weekend but I am back on track now. Thanks be to God.

  
  Member Comments About This Blog Post:

MOMZILLA52 4/15/2008 9:10AM

    Do, you always come out ahead in Your walk...God is so with you in all you say and do!

Blessings to you today
Kat

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GRACED_BY_GOD 4/14/2008 4:55PM

    You sound very knowledgeable regarding what you need to do to take care of yourself. That is great! I am glad God worked the situation out for your good! Congrats for getting back on track! God bless you as you continue your journey!

Hugs,
Carolyn

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SUNNYGAL2011 4/14/2008 3:53PM

    yeahhh for you that you did NOT have to eat out... I can sooo relate...
My hubby tends to be able to eat anything.. any time of the day or nite and NEVER gain ONE pound....
We rarely go out for meals.. and I am thankful because I also have a tendency to eat ANYTHING and everything that is on the menu if possible...
so I stick to eating at home and fixing our meals.... that way at least i have a chance to eat healthy....
well i know you are doing good at controlling your eating!!! way to go!!!
and with God on our Team.. how can we do anything but LOSE THESE unwanted pounds!!!
God bless and thanks for sharing with us on your blog~
your friend
Amy/SunnyTnGal

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ANGELBELIEVER 4/14/2008 3:30PM

    Good for you on not eating out. We don't eat out hardly at all for not only money reasons, but my DH is a much better cook than anywhere we can go in our small city. We've just become home bodies and I like it that way.
You are doing great. zgod is definitely helping us because I can't not eat without his help.

Comment edited on: 4/14/2008 3:29:50 PM

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2BEFITBY7-09 4/14/2008 11:46AM

    I am with you on the blundering this weekend. I am also getting back on track today and this time hopefully for good. Keep up the good work. emoticonon avoiding the resturant.

Love, emoticonand Prayers,
Michelle

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PATTYHUDSON1 4/14/2008 11:36AM

    I have to agree with you on the not eating out thing. I used to eat out alot before I decided to get healthy. Now I limit it to one breakfast out a week. and i'd skip that too if it weren't for the in-laws. It is soooo difficult to stay on track when eating out. and so many more temptations out there than in my kitchen. The best way for me to control what I eat is if I cook it. Not to mention, it saves a ton of money!!!

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