Sunday, May 22, 2011
I have readjusted my fitness tracker to 3000 kcal per week. This way my nutrition tracker is also higher, 1990-2340. Will need some readjustment from my part, in the last three months I got so used to eat less between 1500-1850 kcal.
Thanks for the tips and encouragement yesterday. I took your advice, and went for more protein, with scrambled eggs. I try the banana with peanut butter tomorrow.
The training program started at 13:00 today. As I was not sure about the evening schedule, therefore I went to run before lunch. Now, in the evening, I feel like running again. I can't understand - before joining sparkpeople, I had so much resistance to exercise, and never pictured myself as a runner. Also, with 3 runs behind me here since Friday, I have also explored the surroundings, this way I feel more arrived.
The best today was to start the program with my run already done. I felt like I have accomplished for today what needs to be done. Also, I am in an interesting tired+energized state of mined after the run. Mentally much more aware. I like it.
The coffee break in the afternoon was with breaded fried chicken wings, breaded fried cheese, and chicken wraps, with sweet chili sauce, mayo, ketchup. There were some small portions of fruit mixes. I went for the fruits. I think 1-2 pieces of the chicken would have been ok, but it is so difficult to stop with the taste in my mouth, so I decided not to start.
To drink, I took two glasses of water, and a pepsi max.
This is a nearby church, as it was Sunday, many came to service - on bikes. There were only 4-5 cars in the parking. And I have seen mostly people over 50-60, so it's not like only young people bike, everybody does. It's so easy to bike in the Netherlands, it's just part of life.
I think writing a blog, having your feedback and motivation, and read your blogs has a good effect on me. Even if it just a small encouragement, it is important for me to stay on track.
Saturday, May 21, 2011
The Netherlands is such a beautiful country. And so exercise friendly. There are bicycle ways EVERYWHERE, sometimes in better condition then the car-roads. And everybody bikes, there are bikes to use also in the hotel.
I slept today in sum 10h, good to catch up. I recommend to all my sparkfriends, sleep a lot. It is good. :-)
EATING MY OWN FOOD
As planned, I went to the local supermarket to buy my food. It's not easy, new country, new products - took me almost an hour to find the right stuff. Fruits were extremely expensive.
However, I found new snacks, apple puree, a 40kcal/100g cottages-cheese-yogurt, puffed rice with chocolate/paprika/caramel (50 kcal/piece), and pre-washed raw baby carrots.
The breakfast in the hotel is a mix of fat-sugar-carbohydrate mountains. I found full fat milk, fatty sausages, fried bacon, heaps of white flour bakery, fully sugared dried fruit and cereal flakes, full fat hard cheese, butter, peanut butter, high sugar jam. Looks like they target the Ironman competitors.
Not a single piece of raw vegetables, skimmed or low fat items, or something different from white flour bakery.
I found some banana, orange, apple, and unripe kiwi.
I didn't plan to eat only my stuff at breakfast in the hotel, but seems no real better choice. Or I eat only small portions of these high calorie stuff.
I lost 1.5 kg (3.3 pounds) between 14-21 May, during last week. I didn't plan this, and I think this is too much. In all articles in SP I read that I shouldn't loose more than 0.9 kg (2 pounds) in a week. And I have read in a Trivia answer that below BMI=30, even only 0.5 kg (1 pound) per week. I think the problem was that I have planned 2500 kcal exercise for this week, but I did in fact 3600 kcal.
I think I have to eat more, so I readjust the recommended calorie range for this. Just, I'm not sure weather I will be able to do this amount of exercise every day, every week. Maybe, I set it to 3000 kcal for next week.
What do you think, what would you do?
I took my bathroom balance as Bugqueen90 recommended, so I was able to weigh in today.
I also brought:
- a small kitchen scale
- big kitchen scale,
- tablespoon size measuring cup,
- and bought a small notebook that fits into my pocket to track food during the day.
Friday, May 20, 2011
So here I am in the Netherlands near Utrecht, just back from running.
It's almost 1am. It was pretty cold, but no problem. I don't get why, but I was running fast, 5.15 min/km, I never did so fast before.
The trip was long and tiring, I almost didn't go, but then I thought would I stop tonight my 1000 days streak (of 10 min exercise each day). And all the team is out exercising, so I just took my gear and go.
During the run I have identified the shop where I can go tomorrow to buy fruits and vegetables.
Just before leaving, in Graz Airport, I bought some food. I started with a small bag of chocolate balls (Mozartkugel, 200g, 1100 kcal). But then, as I went around the shop, I started to think over, and in the end I changed it to a small bag of steamed chestnut (100g, 186 kcal). Of course, I ate the chestnuts during the trip in 3 portions.
Tomorrow I can sleep long, as much as I want.
Hopefully the internet will work, and depending on the schedule, I will continue to blog.
This at the Amsterdam airport, Schiphol.
Thursday, May 19, 2011
Thank you for the feedback for the trip next week. Each comment is so valuable, both new ideas, and reinforcing the existing ones. I feel much more confident to carry out these actions. It's great to have you, SparkFriends.
I've met a friend visitng this afternoon. We had a 4km walk in Pischelsdorf. Even nicer forests and landscapes.
When showing my Omron Jog Style pedometer, it turned out, my friend was about thinking to buy a pedometer. I could recommend mine, as it is very accurate, spark.
Now, I go to run.
Then I will have my 8h sleep, and have the reward of free morning tomorrow.
My Omron shows 18713 steps, so I am sure I will break my record.
Not just of this year, but ever.
My BMI is 24.3. I set foot in the healthy zone. I didn't plan a reward beforehand for this, but I need to figure out something, because this is a great milestone.
I also love short blogs, so I stop.
Wednesday, May 18, 2011
I am just back from running. I did 4 km - usually I do 3, and a bit more if I feel good. It was tiring, but I decided to do 4 km. And as I reached it, I also decided to reward myself.
We had a business dinner tonight. A colleague of mine, also a project manager, got a 1st place award for one of our innovation project, from TechForTaste. In Austria, healthy eating and bio-organic-natural products are very important and trendy. And especially here, in Styria (Steiermark), where there is a lot food and agricultural industry. There are lots of small and big companies developing new healthy products. It's really nice to want to eat and live healthy here, because I feel going WITH THE FLOW.
TechForTaste is a cluster initiative of the departmental government to network companies to innovate in the food industry. www.techfortaste.net/cms/1539
As it was already night when I was running (I love to run at night, it's so silent, calm, and relaxing), here's a pic of the band playing traditional Steirische Musik from tonight.
I was not planning to come for this dinner tonight, so in the afternoon I had only 5-600 kcal left in my budget, just enough for a light dinner, and before-after exercise nutrition.
The menu was tasty, the portions were perfect (small), and the food was healthy. However, as I promised myself, I tracked everything, although only by estimation, not weighing. So, I tracked all, and in the end, it is 240 kcal more for today than my budget.
Learning: small things add up, even faster then one big meal.
On Friday, I leave for a week to The Netherlands, for a training in organizational development. I like this topic, so I do it on my holidays and cost. Originally, I planned to work on Friday, and leave from work to the airport in Graz. However, I decided to give myself Friday as holiday as reward. So I can put down work on Thursday afternoon, have a good night sleep, and more time to prepare. I feel so much better knowing that my travel starts in a smooth way.
Next week will be a challenge. I will eat all meals provided by the hotel - breakfast, lunch, dinner, even coffee breaks.
Do you have any tips on how to deal with this?
I thought about the followings:
- bring my digital kitchen scale and measure
- bring some low calorie food with me like puffed rice, crisp bread, low fat milk
- buy fruits and vegetables to snack during the coffee breaks
- one calorie rich drink per day only (wine, soda, fruit juice)
- one calorie rich dessert per day only (chocolate cake and friends)
- drink water, cola light, tea during the day and coffee breaks
- ask for half portion, steamed vegetables from the restaurant if possible - maybe talk to the leader of the kitchen?
- inaugurate a fruit corner in my hotel room on Saturday
- if no internet, track things in my paper-food-diary
- announce in the beginning for the group that I have a limited calorie budget, so encourage me for drinking water, eating veg, and eating less in general
- bring my running gear with me, and still aim 10 min exercise per day, even if Beatrix is waiting for me in the lobby... (the queen in The Netherlands)
- ask in the group if someone wants to run with me
What do you think - any ideas, tips, experiences, how you deal with trips and hotel food?
Any feedback is well appreciated!
Otherwise, I hope to catch some nice tulip fields on my runs next week.
And thank you for your suggestions from last week and this week. I appreciate them a lot.
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