Sunday, April 15, 2012
On Wednesday, we went to the local McDonalds with the colleagues. The factory restaurant was closed this week, so each day we ate at a different local place outside.
I decided beforehand that I will eat a snack-wrap, and a salad, and maybe a small ice cream in the end, if I feel so. I discovered making the desert optional often gives me the option of ignoring the desert, if I already fill well eaten. I planned to eat a big cup of yogurt (we got some product sample to taste) back in the office, so I considered those already in the meal's calorie budget.
I was surprised and not surprised how my fellow work-mates eat. They chose big burgers, with chips, large coke. It felt like big amounts of calories, so back at home, I calculated for both me and one of them the calories.
Snack wrap (197 kcal/100g, 137g) 270 kcal
Garden salad without dressing (14 kcal/100g, 70g) 10 kcal
Balsamico dressing (76 kcal/100g, 16g) 12 kcal
Spar Bio Kaffee-yogurt (back in the office) (100 kcal/100g, 200g) 200 kcal
Total = 492 kcal
1.5 + 1.0 + 0.1 + 0.0 = 2.6 (~3.4 USD)
Der M (241 kcal/100g, 247g) 595 kcal
Big Mac (226 kgal/100g, 219g) 495 kcal
Gitter Pommes (300 kcal/100g, 183g) 549 kcal
Coca-cola 0.4L (43 kcal/100g, 400g) 170 kcal
Total = 1809 kcal
3.99 + 3.49 + 1.99 + 1.89 = 11.36 (~14.85 USD)
1. It is good to decide beforehand what I will eat.
I save time, and energy on wandering around the menu.
The in-store advertisements promise saving with big portions and combinations, but in fact they promote eating more and spending more.
2. The grilled chicken wrap is 250 g, but only 370 kcal. It is a better choice for feeling full. This is because the snack wrap has deep fried chicken.
3. The choice for calorie-wise eating in the local traditional restaurants is limited (usually only deep fried meat and sausages). Funnily, McDonalds at least has some choice, six salads, and the two mentioned wraps are moderate in calories. (All else is near or above 500 kcal/portion).
4. It's great that McDo show on the homepage the nutritional values!
5. Eating less costs less...
I almost forgot to mention:
I took the bike to the restaurant, the others went by car.
And somehow I was faster in both direction (although I didn't go fast).
On Easter Monday, I went to an excursion in the forests near Vienna (13K), it was a beautiful sunny day.
Thursday, April 05, 2012
Since I'm back from Morocco, I'm just amazed by the Spring here in Austria.
It's so bright, sunny, warm, and energetic.
I could finally take a good bicycle ride, and my first trip was to the forest near Oberdorf, where I can run along the river Raab (Rába).
I hade 2x12K bike ride, then 6K run, and it felt so refreshing.
Tuesday, we also went to run with one of my colleagues at lunchtime, and the energy of the Spring was flowing trough all the afternoon afterwards.
Otherwise, I'm still on the recovery slope from the business trip in Morocco, it turns out that going on for 3 weeks without any weekend pause inbetween had quite a hit on my energy level. Or it's just the usual spring tiredness, who knows.
I keep it easy, but keep it healthy.
Tonight, I ran with another colleague after work. He's lighter than me by 5-10 kg, and has more experience in running, and is faster.
We did again a pyramid interval training:
7 min - light running (5:15 min/K)
30 sec - fast walk (11:00 min/K)
= 1 min - fast running 85% of my throttle runnig ( 4:30 min/K)
= 30 sec - fast walk
== 2 min - 85%
== 30 sec - fast walk
==== 4 min - 85%
==== 30 sec - fast walk
======== 8 min - 85%
======== 30 sec - fast walk
==== 4 min
==== 30 sec - fast walk
== 2 min
== 30 sec - fast walk
= 1 min
= 30 sec - fast walk
Run home - light run
Boy, this was stretching my limits!
For him, it was not 85% of his full speed, but for me it was.
I checked my heart rate in endomondo afterwards, and it was steadily 179-183 bpm during the fast intervals.
Altogether, it was 9.07K in 49m:13sec, which is 5:26 min/K on average.
But this alteration of fast and walk, is really heavy.
Now, I will sleep like log!
Monday, April 02, 2012
This pic is from Monday last week.
Funnily, my last meal "a la Morocco" was in Spain. When I got off from the ferry from Tanger Med to Algeciras, I had about 2h until the next bus to Malaga. I had a big luggage on me, so walking around in the city center was not really an option. I was looking for a place to have dinner, and to my surprise, almost all restaurants/cafés/bars around were Moroccan style.
So, I settled in one of them, ordered my usual soup, salad, and tajine (meat cooked together with vegetables). In the pause between plates, I went on with a few pages with my current read on running.
There is some bread, which I usually prefer not to have, but my experience was that if I ask for anything that is not by the book in Morocco, they say yes, and in the end, they just do it by the book. Let it be tea without sugar, fish without French fries, or a starter without bread. In the end, they all reappeared.
I got inspired by CCASKEY37 to look at the positive achievements, and not only the scale. In Morocco, I have built a habit over the last weeks of this, that for the meals when eating out, I started a vegetable or fish soup, then a light salad, and then I ate some main course. This way, I was less eager to eat a big main course, or go for a dessert.
For the read, as running is in my focus this year, I kept on reading a few pages. Funny, that even these few pages give so much progress, both in the book, and in my running exercise.
Do you read any books lately for your healthy life?
Sunday, April 01, 2012
So, on Tuesday morning, before leaving to the airport, I had a short time to make a powerwalk of 60min in downtown Malaga (Spain) and the beach. It's funny that at night the city was full, everything is open until 11pm, but in the morning, hardly any shops have the doors open. It was just a short 1 night stopover, but my crave for exercise made discover the inner city in not much more then an hour. A nice place to return to for holidays.
Lots of scooters
Back of the cathedral
At 11 am
At 12 am
Otherwise, I am very tired from the 3 weeks work in Morocco, without weekends, it kind of drains, and I need to recharge at some point. That time I was energetic every day (without the rest), but it looks like it comes out now, as since I'm back, I just want to sleep and rest, and to be at home.
In a few days for sure this period will be over, and I can be back to the normal routine, and be energetic again.
So, from Wednesday on, I didn't push myself too much, just tried to make healthy choices, and do exercise the way I was capable of, and take good care of me.
This I learned before, being super tired is not the good time to excel in calorie budgets, and new limits in lap times, and is better to accept if I eat more, or move less.
Otherwise, I enjoy being home and eating my food, and doing my exercise. Somehow, gradually I'm shifting back to the lower amounts that I used to eat before the trip, and more regular exercises.
I think the main difference in food is variety. Here at home I have learned what and where to get, to have healthy food from a wide range. On the trip, it's often reduced to the same salad, and steamed vegetables when eating out, even if it's the good Moroccan type.
So, as much as I enjoy exploring new countries, it turns out, I enjoy being at home, as well.
How is your healthy life when you are low either emotionally, or physically?
Do you push?
Do you scale back?
What do you do?
Monday, March 26, 2012
I just arrived to Malaga, and have learned that I'm in the Spotlight in the 5% challenge!
This is great!
Today, I was travelling, lots of sitting, and lots of walking. Excellent foundation for an evening run. I planned only 6K, but the city center is so beautiful, it was begging for another turn.
This where I reached the bay in Malaga, I ran along, then I turned back.
Malaga is known for it's exquisite beaches, so tomorrow I'll explore that.
Anyone visited Malaga before?
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