Sunday, February 19, 2012
I was reading a forum question on cutting back vs. cutting out, and had so many thoughts, that I've rather write a blog about it.
There are a few things that had been replaced with alternatives. For example instead of bread, I eat Wasa Crisp'n'Light Rye crispbread (20kcal/slice), or puffed rice (40kcal/slice), because it allows me to eat more worry free. 1 slice of bread averages around (30g) 100kcal. So, I can eat 5 slices instead of one for the same calories.
Also, I abandoned most soda, even cola light, but more for the reason to skip caffeine for the good night's sleep.
Also, my alcohol intake is much less, and if I drink, I go for high quality wine and spirits. Then for fruit juices, if I have the choice, I rather eat the "fruit" version instead of the drink. So my consumption of fruit juices have also gone down.
Some very high fat foods are not in my kitchen anymore, but less because they are cut out, and more because I haven't eaten them lately and they faded out, they were so high in calories: french fries, high fat meat and fish (Mackerel, bacon), butter, margarine, jams, jellies.
However, there are some new foods in my diet, that are heavy in calories, but were not in my diet before:
- Dark chocolate 70%+
- Olive oil
- Peanut butter
- Canned baked white bean
- Macadamia nuts
- Granola (in Europe it's called Müsli or muesli)
- Avocado, pineapple, honeydew melon, dried fruits
Somehow, I see these of high nutritional value, and eat them with moderation.
Also, I discovered that from dark chocolate I only eat 1 or 2 squares, and I am happy to enjoy the taste. While with milk chocolate, I often get the sugar cravings after the first square and don't have the raw willpower to stop, so I tend not to eat these. In exchange I eat dark chocolate from the expensive brands. Funnily, I spend less on chocolate by buying the expensive brands. My favourite is Valrhona, a French manufacturer. www.valrhona.com
This is not usual in Central-Europe, dark chocolate consumption here is very low, people usually go for Milka and Kitkat and similar. In the summer, after my holidays in France, I came back with a nice pack of different dark chocolates, and made a tasting in the office during a week, every day a different taste, with some background info.
What I also noticed, that because my nutrition is healthy in general, I have a lot of buffer for those emotionally troubled times, when I need to comfort. Then, I just go for the big cakes without hesitation. ;-)
My FNF goals were the following:
www.sparkpeople.c om/mypage_public_journal_indivi dual.asp?blog_id=4681458
1. Emotional: Gratitude light
Done every evening, the 5 things that I am grateful during that day.
I discovered that even on the "darkest days", there are so many good things happening. Somehow it started to shift my focus.
I also discovered that there are a few things that I really value in life, but I didn't pay attention to them until now. Funny.
2. Body: BAM Brush-After-Meal
Brush my teeth after breakfast: done every day.
I skipped it only once, when I miscalculated my time one morning.
It has a great effect to reduce hunger, too.
I will go on for one more week, then I add it after lunch, too. I still reserve the liberty to have snacks afterwards, although I expect it will go down, but the goal is to brush my teeth.
3. Mental: Morning pages
This will come only later.
4. Spiritual: Meditation
This will come only later.
From my 10K run yesterday:
Cutting back vs. cutting out
Saturday, February 18, 2012
Well, I have this zillion ideas on my mindmap in which areas of myself I want to grow this year. It has my personal goals, then body, spirit, mind, and daily life as main branches.
The good thing about mindmaps, that ideas just grow on them by themselves, and when it is about personal development, somehow they grow even faster.
The bad thing about mindmaps, that they grow...
I was hesitating what to put as an exercise goal, there is running, swimming, cycling, weight training, zumba, and so on, combined into a triathlon, and with sparkpeople on top.
Plus, I have these ideas on changing my environment to be more healthy, like use an exercise ball at the office to sit, convert my bureau to a standing desk, a whole branch on sleep improvement alone, with many books to read in all topics.
Laurie9404 told about the book "Living the 80/20 way", which I started to read with my friend in January. We buddy coach each other for time management. I am only at chapter three, but already, I find the book very inspirational. It is about less is more. And to go for the things that really make me happy. And in order to have 80 as result, to focus on a few important things (vs. many things in parallel).
So, I decided to cut through the jungle.
I keep my top priority to finish my 4 stage diet program in SP, I am in stage 3.
This is to finish something I have started to free up energy, to start a new cycle of experience.
Otherwise, I make this year The Year Of Running.
To keep focus among the so many exercises I want to improve on.
Running is also the highest in calorie burn of my exercises (Nordic skiing being the only one higher anyway), so it will contribute a lot to maintaining my healthy weight and lifestyle. Plus, it's easily accessible.
So, this year I will learn about running. I keep of course the other types of exercises for cross training, but swimming courses, cycling competitions, gym trainers, and full scale triathlon training programs are for the years to come.
This is funny.
I've never thought that I will put running into focus.
1st step: Subscribe to Runner's World Magazine - DONE (yesterday).
2nd step: Organized my healthy lifestyle books together, put running 1st - DONE (this mornign)
3rd step: Watch 10 minutes from POSE Method of Running - for Today.
Did you read any books on running?
How did you like it?
I think I reached the Cape.
From here, it will be easier.
(This is a pic from my trip in South Africa in January)
To keep focus, let's stop here.
Sunday, February 12, 2012
I am so happy for your feedback on yesterdays blog, made my thinking moving, and have lots of ideas and encouragement to go forward.
I have decided to keep it simple, and first I finish my SP diet plan, I am in stage three.
It also tells to watch motivational movies. This sounds a bit light, so I am double motivated to do it.
I made a list of the movies, and started to watch Mr. Holland's Opus (1995)
I like it!
Tomorrow, I'll have a 6+6h trip driving to Munich (Germany). I plan to stop for a short 5 min exercise break every hour, to freshen up my focus, and to stay energized.
Today, I was eating healthy food, mostly fruits and vegetables, 8+ glasses of water and tea, and my run finished at 11K. I ran yesterday 1:04:45, and today 1:04:40, it is funny I stopped my watch at exactly the same time (I took very different roads).
As for the gym, I looked up the webpage, put the phone numbers into my phone, checked the opening times, so one more step towards the gym.
This is just 10 mins from my appartment, I could also fit in some ice skating!
I hope they have rental boots.
Any tips for long distance driving?
I plan to shop fresh grapes just before start, so I can munch on healthy if I want to.
Saturday, February 11, 2012
The last two weeks were quite hectic. Lots of travel, lots of going on, and also winter got to full swing with sub-freezing temperatures.
I just didn't had time to track all my food, I couldn't do real exercise every day, and it was just plain difficult to do any kind of extra beside what happens automatically.
It was my habits working 100%, with zero willpower on decisions.
I decided to look back at this last two weeks as an experiment.
What can I achieve with my habits today?
Which habits are strong?
The outcome is quite surprising for me. The biggest change is where I have least expected.
It's in nutrition, and the majority (60-70%) of the food I eat is now naturally raw fruits and vegetables. These stuff now just flows into my shopping basket naturally, and even if I'm eating out, this is what I am going for.
Also, my daily calorie range, if I eat just by going after my feelings, is about 2000-2500 kcal. I think it's about the half or sometimes even third of what I used to eat last year by this time.
Running seems to be my baseline exercise activity, I take my running shoes and clothes everywhere with me, no matter at which GPS coordinate I land, I just go out for a run. I would have never thought that I will be such a runner. Even this super winter time, in full snow fall, super cold weather, I just got out and enjoyed my 10K.
Not so happy learning:
When I don't track food, my weight starts to increase slowly.
Especially if this is combined with a lack of intensive exercise.
Areas of improvement:
Tracking food is not easy enough. Somehow entering on my PC via the web takes too more time and effort then "happens without effort". So, when I don't have net, or the day was long, it gets difficult to sit down and enter all the food here on SP.
I have to think about a different solution - maybe install a netbook PC in the kitchen, or a tablet for travels. Something, that is with me and ubiquitous enough.
Exercise wise, I have to widen the range of exercise that is on offer in my menu, so I can adapt better to the changing conditions. Now I have running, swimming, cycling, and power walking (as backup for the daily 10 minute goal) in my repertoire. But I have to add things for when it's super cold outside, and even the Stamina Oliver decides to stay inside. Also, when I had already run for 5-7 days, and I need to take 1-2 days of for running. When the swimming pool is far away. When my motivation is low. And so on.
I thought the following:
- gym - workout with weight --> can be done in hotels, or in other towns/cities
- zumba in a group --> for motivation, and it's inside for super cold days
- zumba at home with a DVD --> when I'm really short on time
Otherwise, I think that next big goal, that I read about in a SP article, needs to somehow organize my nutrition and exercise. If not, it's just on the happens or not happens basis, and it is not good enough to make it happen. The goal until recently was to reach my weight target (99 --> 74kg), which was motivating enough to make all the changes in my life during the past year period. However, to keep on going, I need something new. I was thinking to target a triathlon competition, but the swimming and cycling looks to be difficult to organize with the lots of travel combined. Or maybe I should just go for running, with other exercises to cross train?
Any ideas, comments?
Today's 10K in a nearby forest (Gleisdorf, Austria)
Monday, January 23, 2012
In the morning run I've met a young lady running with her baby - this is so awesome, and so inspiring! These South Africans keep surprising me! When I'll have a kid, I think I'll do the same!
Today I had reserved not enough time to brush my teeth after breakfast. But, to keep the habit going (in theory it doesn't make sense, but for the habit development it does), I brushed my teeth then just when the lunchbreak started. I had lunch shortly afterwards anyway, but it felt good to do so.
I cannot comment back on your blogs as much as I want to this week, I prioritized to stay with my course-content. But the blogs help me stay on track, and I thought you might also find it helpful. I'll be back with feedbacks on yours when back from this trip next week. I hope this is OK with you!
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