Wednesday, May 25, 2011
Here's a bicycle road in the Netherlands. In some countries, even a normal road is not in such a pristine condition.
Today, I focused on doing the healthy menu choices for each meal. This way, I already had ample room for the dinner, but I still went for the healthy choice, vegetable wraps, instead of the spare ribs. Wow, the ribs were like 3 portions, if that comes on my plate, would have been very difficult to resist. And I could enjoy the whole ice cream dessert, without any worry about size!
I went to run in the lunch break, which was difficult. But this run in the middle of the day really energized me for the afternoon session of the training. I also went to bike for another half an hour tonight, it was very refreshing, I explored the lake nearby. And I also feel this accomplishment, that I did it on top of the usual running. And somehow, I feel like to move even more tonight!
I am happy I took my digital kitchen balance with me. I measure consitently everything on the balance, I have more confidence doing it in the restaurant, as well. Before starting my meal, I just measure the meat, and other things on my plate by lifting them one-by-one. For salads, I measure them directly. I also paid attention, to start with the low calorie items.
Tomorrow, I need to focus on serving only once at the buffet table at lunch. Just decide what do I put on my plate, eat that, and don't turn back. Actually, I got this tip from a friend here during lunch.
I feel like the daily exercise is more and more becomes a habit, and my body looks forward to it.
Today, another two person got interested in this weight loss thing, due to the fact I have the scale with me. Looks like the scale is a good conversation starter during meals, and then, the first topic is healthy eating. It's not easy not to overwhelm others with my experiences - I don't know how you are with it, but I can talk about sparkpeople for hours!
Tuesday, May 24, 2011
Today I realized that there are always two energies in me. One that moves me to do the workout. The other energy is about keeping me back, something in me that doesn't want to go. Sometimes one is stronger, sometimes the other. It is interesting to be aware that both are there.
Today, this feeling of not doing workout was much stronger.
I still went to run, and being aware that also the energy that wants to go is also there, helped a lot to get moving. First, I only targeted 3km, but in the end I did 4km.
It is quite an effort to respect my calorie budget with all these food around all day. What I could do is to go for the healthy choices for each three meals, measured as much as possible on the balance, drank my water.
To reward myself, I ordered a Zephyr heart rate monitor, and TuneBelt armband for my phone, to use during running.
Thank you for your comments, they help a lot to stay on track.
I don't have energy left to comment individually on your pages, next week I will be fully back contributing feedback to return the support.
Monday, May 23, 2011
Today was quite controversial.
First, now many people see during meals that I measure things, and start to ask, what it is, why I do it. It seems that healthy eating is more interesting to people in general, than I previously thought. I am happy for this, it encourages me to stay on track.
I ate only small pieces of the offerings of the open buffet. However, when I counted in everything, it was 1200 kcal together. Cream of mushroom soup, pasta-tunefish salad, oven baked sandwiches, mini pizzas. I thought they are ok, but in fact they are very heavy on calories. Tomorrow I'll eat something else.
The coffeebreak was also challaneging. Many sandwich wraps were offered. I drank 2 diet coke and 2 glass of water, and in fact, I was rather thirsty then hungry, so it was good I didn't eat. I have requested raw vegetables for tomorrow.
Unfortunately, I eat a lot of gummi-bears (Haribo) during a phone call in the evening. It was there on display, I was tired and hungry. And it was again much more calories then I thought.
I went running during the lunchbreak, to be sure I make it happen. The hotel is at the border of a big forest, and is very nice to run under the big trees.
I drank 14 cups of water today!
The learning from today is that little things add up; and still best is to stick to the tracker. Assuming and eyeballing are much more misleading than I think.
To write about this journey in the blog, and have your feedback, makes it much easier to stay on track. Thank you for your support.
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.
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