Tuesday, September 04, 2007
Yet another all-time best run at the gym this afternoon. Mental note - I had a plain baked sweet potato and an Activia light yogurt about 30-45 minutes before I went. That's almost totally carbs, very little protein, virtually no fat. Hmmm....innnnteresting. Will have to try that again to see if that's the winning pre-run snack!
So I started with 3 minutes of walking, then I stopped the machine and stretched a little. I didn't want my times lowered from the walking. When I started the run, I went 7.5 mph and only slowed down when I felt like I needed to. I was at 7.0 mph for a long time. :) I completed the first 5K (3.2 miles) in 26:51!!! ALL-TIME BEST 5K TIME! :)
The slowest I had to go even toward the end was about 5.8 mph, and even then I kept bumping it back up to 6.0 or 6.2 or even faster. I paid a little less attention to my heart rate monitor, which is so annoying to hold down anyway (and doesn't always work), and more attention to how I felt. When I was feelin' snazzy, I went a little faster. When I was feeling like I might get overwhelmed, I slowed down before that could happen.
Anyway, I am extremely proud to say that I ran 6.0 miles in 54:06, 6.4 miles (10K) in 57:55, and in exactly 60:00 minutes I had gone 6.63 miles!!! Am I the coolest or what?!?!
By the time I'd done my 3 minute cooldown, my total distance was almost 7 freakin' miles.
I'm ready for the Tufts 10K race. Doncha think!?
On another note I spent almost all day yesterday on food shopping and preparation, and I think it'll really pay off in terms of preparing food during the work week. I discovered that Market Basket is cheap and has interesting stuff. I made the lentil "meat" loaf recipe from SparkPeople and a vegetable soup, and when I have time later in the week I want to make a mushroom barley crockpot and a cucumber-tomato salad. I also bought some crazy stuff like chicken fajita jerky, adorable baby bananas, sardines in tomato sauce, figs, mangos, tofu, collard greens, black-eyed peas, exciting. Oh, and this isn't really SparkPeople-related, but I also got a 32-inch Panasonic LCD HDTV. :) Rockin'.
School started today, but I don't have to start seeing kids until Thursday, so I had today and I also have tomorrow to get ready, thank goodness. I could still be there now, getting things ready, but instead I wanted to leave around 4:15 or so to work out before I got too tired...since I couldn't sleep last night, of course. Never can the night before school starts, and usually not even on a typical Sunday night!
I weighed 137.6 today which was 0.2 less than yesterday even though it was much earlier in the morning. Oh, and the night custodian told me I look great - "like a whole different person." Heh.
Monday, September 03, 2007
Back in June my Weight Watchers leader had us write down what our weightloss goal is for Labor Day. Mine was to still weigh in the 130s by Labor Day. Well, here it is, and today I weigh 137.8 - mission accomplished!! Gotta love long-term goals. By December 1, 2007, for example, I still have to fit into my bridesmaid dress for my brother's wedding. By February I want to look fantastic (AT goal - 130) for my annual vacation - Carribbean or Mexico. By ___ (???) I want to look my best ever for MY OWN wedding. See what I mean? I have lots of long-term goals and reasons to stay fit and keep getting better.
A little disappointed because two days ago I weighed 135.8, yesterday 136.8, today 137.8. Not a happy trend. I think it has to do with water weight and working out less than usual (that trend stopped today - was at the gym for an hour just now).
I don't know why I didn't think of this before, but I came up with an idea today that'll make planning my meals a lot faster. There are certain things I eat every day: 2 Activia light vanilla yogurt cups, 3/4ths of a cup of Total cereal, 2 ounces of unsalted mixed nuts, and 2 teaspoons of olive oil (to cook vegetables or chicken, or on a salad..). So I made a "food grouping" of all those things so from now on I'll just have to add the grouping instead of each item separately. Will save me at least a minute per planning session - which is a daily event for me, although today I'm going to try to plan food for every day through Friday (4 days). The olive oil will be listed under breakfast and I won't eat it at breakfast time, but that's the only issue. And I can always change things around if my staples change.
Sunday, September 02, 2007
Yesterday Jess made my lunch for me with ingredients I specified, but he made it taste so much yummier than I could have. (I think the key is the spices he included in with my chicken and stewed tomatoes!)
Just now he lovingly stopped me from having a piece of pizza after dinner (which I DID NOT really have room for) and ran down to send the leftover slices with his parents so I wouldn't fantasizing about it all night.
He goes with me to the gym, he models healthy behavior for me, he praises my efforts and admires the results. I could never, ever have done this without him!!!
Saturday, September 01, 2007
I wish I had "blogged a book report" on all the weight management books I've been reading (You: On a Diet; Eat, Drink, and Weigh Less; Secrets of a Former Fat Girl; Winning After Losing, maybe even others I can't think of at the moment??), but I'm starting now with my latest read: _Mindless Eating: Why We Eat More Than We Think_ by Brian Wansink, Ph.D.
This book was great because it was filled with studies I've read about in fitness magazines, plus tons of other studies, but it was written BY THE RESEARCHER HIMSELF! And it was written in an extremely easy-to-read way...I finished the whole book in just a couple days.
To sum it up, Wansink is basically saying that the world is full of hidden factors that influence our eating - what we buy and eat, how much we eat, how often, how much we like what we've eaten, how fast we eat, everything. Some are things we've all heard of by now (e.g., the size of the plate) and others were really surprising (e.g., how quickly/how much your dining companions are eating).
Wansink does NOT say that we should try to avoid mindless eating. What he does say is to mindlessly use GOOD eating habits instead of bad ones. As we all know, weight loss/maintainance/gain is based on the balance between calories in and calories out. If you eat the same number of calories as you burn, you will stay the same weight. If you severely restrict the number of calories you eat, you will lose weight quickly but you will be miserable (evidence: ME back in May!!!!). So Wansink wrote about what he calls the "mindless margin" which is a balance of calories in vs. calories out that is so small (+/- 100-200 calories in either direction) that you don't notice it, but it can make you gain or lose 10-20 pounds in a year. He's saying that if you just give yourself three little rules (for example, always be the last person to start eating and pace yourself with the slowest eater), you can tip that mindless margin in your favor and very slowly lose weight without even noticing it.
I am all about using psychological forces to make my healthy lifestyle easier. I think it's completely necessary because I do believe that a lot of hunger and self-behavior management are based on psychology. So, I'd like to try a lot of the tips in this book. However, I think his basic solution is flawed, at least for someone like me.
The problem is that in order for his "mindless margin" plan to work, you have to otherwise be pretty consistent, and not "make up" the calories in other ways, and just in general I think it's not exact enough. If you don't even notice the 100 calories that are gone, how are you supposed to notice when you're accidentally 100 calories OVER? I think it's a GREAT idea to try to limit the discrepancy between how many calories you eat and how many you need (in other words, eating as many calories as you can and still lose weight) so that you can lose weight without feeling cranky, but in order to do that, I have had to count calories BIG TIME.
So, I thought the research results were fascinating and the tips are great ideas, but I did have that one major problem with the book.
Here are his tips (there's one at the end of each chapter, all based on his research results):
*Eat until you're NOT HUNGRY as opposed to eating until you're FULL. Eat 20 percent less unhealthy stuff and 20 percent more healthy stuff.
*Put everything you're going to eat on a plate and then put the rest away. For food that has evidence of how much you've eaten, like chicken wings, wait to throw away the bones until the very end so you can see how much you're eating.
*Use small dishes, boxes, bowls, etc. and don't have a bunch of food options readily accessible.
*Keep unhealthy food stored away where you can't see it and snack only at the table on a clean plate to make snacking less convenient.
*Be the last to start eating, pace your eating with the slowest person at the table, have more of the healthy foods and less of the unhealthy ones, have gum instead of snacks, distract yourself before you start to snack, never eat directly out of the box.
*Use fancy descriptive names to make healthy food sound more appealing, and focus on atmosphere (soft lights, soft music, tablecloth, etc.)
*Have small amounts of your comfort foods.
*Teach yourself to have healthier or smaller portions of comfort foods.
*Talk about healthy food in a positive way.
*Offer variety (of healthy foods, to your kids)
*Half of the plate should be vegetables, the rest should be protein and starch.
*Make serving sizes "offical" by serving in ziplock bags or mini tupperware containers.
*Don't be fooled into thinking everything at Subway is healthy just because some of their food is.
*Order something small or share it.
*Design three easy, do-able changes that you can mindlessly make without much sacrifice, and a checklist to help you remember to follow it.
Thursday, August 30, 2007
Ann Taylor Loft again, of course. All sale stuff was buy one, get one half off. I got khaki and black capris (former wide leg, latter fitted), three short sleeved, V-neck sweaters identical except for the colors, and a pair of heels. Pants are size 4, sweaters size XS!! :)
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