SLENDERELLA61   149,703
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Walking into Spring with my MP3

Sunday, April 04, 2010

I was given an MP3 player for Christmas. When I put away Christmas gifts, I put its small package over by the computer. But then I forgot about it.

This week, while reading Fitness Magazine at the gym, I remembered it. My daughter gave me a little help, but the two of us managed to download and install some music. I chose an album recommended by the magazine, 120 to 135 Beats Per Minute Club Hits Specially Selected for Fitness Vol. 1 -- 16 recent hits (only 3 of which I even recognized!) just right for my level of cardio.

It has all come together pretty well. My Polk County SparkTeam is having a walking challenge this month, Walk into Spring. I bought a new pedometer in order to participate.

So this morning I got outside at 8am and walked enveloped in cool fog, hardly able to see 10 feet in front of me. I found one warm up song before I started my new album. Then I walked for an hour, watching the fog burn off and the sun come out, the view getting clearer and clearer as I stepped. I paused the music for a minute to listen to the birds and squirrels, grateful for this beautiful day. But then I started up the beat again as it fills me with energy.

If you have recommendations for other fitness music downloads, let me know. I'm sure I'll want a selection. I'd undoubtedly enjoy some oldies from the '60s and '70s. Perhaps I'll set fitness goals and "earn" more music.

  
  Member Comments About This Blog Post:

WATERMELLEN 4/5/2010 8:10PM

    I use the podrunner intervals (free download) walk/jog programme to get to 5 km running!! Kinda fun . . .

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AUNTKITTY 4/5/2010 4:41PM

    Ok -- my songs are even older than yours . . . but Rocking Robin has always pepped me up !

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WALKINGANNIE 4/5/2010 4:10PM

    I love this idea and will add some power-walking music to my ipod. I usually listen to audio books but can see that they might encourage too much strolling and not enough speed. Thanks for the hint.

Love the updated photo of Natalie!

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JHADZHIA 4/5/2010 12:50AM

    I envy you getting to walk to music! I would love to do that, but found I can't tolerate those things. Even at the lowest volume setting I could still hear something, for some reason they were making me deaf :( I found even after an hour, I had a hard time hearing things. Was strange. So now I have to settle for listening to music at Curves and on my DVD's. I do love tunes from the 70's and 60's.
I find it difficult to keep up an consistent walking pace as I get distracted by the scenery around me, sounds, just getting to think about things. Having music with a beat would be very, very helpful.
Enjoy!

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KALIGIRL 4/4/2010 9:43PM

    What a wonderful morning.

I use my player when I walk as well, but my 'tunes' are meditative.
Isn't it great that we have such resources to assist us on our journeys?

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AQUAGIRL08 4/4/2010 9:17PM

    I've always wanted to try an MP3 player! It sounds great. I'd love to lose myself in my exercise (I know that I do with water exercise but I'd love to do it with walking) You really did a great job with your walking pace today.
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MONTY68 4/4/2010 6:20PM

    Marsha
I don't have one but all I hear is how great they. You will enjoy. It sounds like your weather was beautiful, I have ordered a few months of today's weather for south Florida.
Have fun with your new toy
Monty

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RISSASPIECES 4/4/2010 3:11PM

    I like bellydance music, so I am no help!

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PO_PAZZA 4/4/2010 11:10AM

    Marsha, you've discovered the secret to getting "lost" in the exercise. The MP3 makes a huge difference in my walking and, now, a bit of running.

Since we are about the same age, we probably like the same music. My favorite songs to exercise with are "Footloose" by Kenny Loggins and the soundtrack from "Top Gun". I also downloaded music from the 60s, 70s and 80s. I've got it timed so the last 10 minutes of my hour (when I'm starting to lose momentum) the music from "Chariots of Fire" and the Olympics come on. They always fire me back up.

If you have any tunes you particularly like, I'd love to hear them. It's time to shake up my repertoire.

Happy Dancing Feet (and Happy Easter),
Mary
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In Praise of Middle Foods

Saturday, April 03, 2010

For years I was either on a diet or I wasn't. When I was on a diet I ate lettuce, celery, carrots, broccoli, green beans, yellow squash, bell pepper, and other low carb/low calorie vegetables. I ate cantaloupe, peaches, and strawberries in carefully measured quantities. I avoided bananas. Apples were an occasional treat. When I wasn't dieting, fruits and veggies were not a big part of my diet at all -- unless you count fries and potato chips as veggies and the fruit in pies, jams, and banana splits.

Back then there was a whole range of foods that weren't diet and weren't feasting that I now call the Middle Foods. I never ate Middle Foods. But now I eat peas, corn, potatoes, sweet potatoes, water chestnuts, sweet onions, edaname, and all kind of beans and other things that I thought I could not eat to achieve and stay at a healthy weight. I now eat bananas and apples almost daily, and all fruits are welcomed fare. Fruits and vegetables, beans and legumes, "diet" and "non-diet," all those Middle Foods now contribute to my healthy intake. I have found many of these Middle Foods are surprisingly satisfying and delicious.

Do you have middle foods? Are there any foods that you used to think you could not eat to lose or even maintain a healthy weight that you have found out are healthy and filling? Are there any fruits, veggies, or legumes that you still avoid? -Marsha





  
  Member Comments About This Blog Post:

JHADZHIA 4/3/2010 11:59PM

    Hi Marsha!
I have always eaten what ever I felt like in fruits and veggies, never thought of doing anything else, and strawberries, blueberries and bananas were always my favorite first fruit choices. Broccoli, carrots and cauliflower were my go to veggies. Junk food favorites were cheese puffs, chips and buttery popcorn.. What made me gain though, was my absolute love of cheese. I would scarf down a 900g package a week! I exercised regularly, but wasn't enough. Today, I allow myself one thin slice of cheese (100 calorie slice of cheddar), some shredded cheese on my poached egg whites and that is it. I also allow myself a piece of dark (95% cocoa) chocolate daily. I don't need anything more. I like snap peas in my salad. I got away from canned goods totally. I used to have soup a lot, and also bread, but not into them now. Bread gets freezer burned on me, and cereal goes stale.
I really prefer a simple diet, raw fruits and veggies that don't require any prep except to wash and cut them up. Its easier :)
Linda

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JOHAL52 4/3/2010 8:06PM

    Bananas are a boon for my digestive system. I usually have at least a half a banana per day but never more than one. If you had asked me this question last year I would have said that I am able to maintain while eating all kinds of foods--in moderation. I would eat chocolate daily, bread, etc. This year I am really struggling to lose the 6 pounds I gained over Christmas. I seem to continually bob between 130 to 132. I probably could get down to 126 if I gave up my Middle Foods entirely but I haven't yet got to that point. I am still pondering whether what the scale says matters if my clothes fit.

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KALIGIRL 4/3/2010 7:40PM

    Never thought about 'middle' foods before. I guess mine would be deserts and I still don't partake except for a bite now and then. Oh wait - chocolate, I forgot chocolate - now my 'middle food' is Ghirardelli Midnight Reverie - 85% cocoa, 1/4 ounce.
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PINKSAINT247 4/3/2010 6:41PM

    we just got back from whole foods market in tampa. just a "check it out" type visit to decide if it would be worth it to go when we can shop again. totally. fresh fruits and veggies that are organic at a fraction of the cost of veggies in produce dept with more variety. bulk buy grains and cereals. I'm sure you've already gone. Our favorite thing we found today- goat's milk and brown rice ice cream. looking forward to trying those.
We want to incorporate some raw diet into our normal eating to balance it all out.

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An Admitted Reward Junkie

Friday, April 02, 2010

With this blog I will reach 20,000 SparkPoints and get my next trophy. I've tracked a lot of food, completed a lot of cardio and strength training, been motivated by reading about others' successes and efforts, and learned a lot by reading SparkArticles. I'm definitely glad I found SparkPeople.

It is my intention in April, though, to put more emphasis on getting in the exercise before I rack up the SparkPoints. I think that is the more helpful priority. Although I love watching those points add up, sometimes I sit too much here at the computer. You, too?

A healthy body and a positive outlook are the best rewards. Have a happy, active day, SparkFriends! -Marsha

  
  Member Comments About This Blog Post:

WATERMELLEN 4/5/2010 8:11PM

    SP knows how to motivate us with those points!! And like you, sometimes I just gotta get away from the computer. Like right now!!

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CHOPSART 4/3/2010 1:26PM

    You are amazing and certainly deserve the 20,000 points!

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KALIGIRL 4/2/2010 11:21AM

    “A healthy body and a positive outlook [ARE] the best rewards” – couldn’t agree more.

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DONNABRIGHT 4/2/2010 11:09AM

    It's so easy to sit here and chat with everyone and think we're doing what we should be doing. I limit myself to adding the fitness, etc points until they are completed.

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JOHAL52 4/2/2010 10:35AM

    Congrats on the 20,000 Marsha!! And I am a reward junkie too!!

Val

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PERSISTANT123 4/2/2010 10:01AM

    Thanks Marsha. In April, I have set "Spark People hours" so that I go and do the other things that I need to do. I am trying to focus on what really gives me useful information, motivation and joy in my life.

What would be the use of losing the weight, if I didn't go and enjoy my new self?
emoticonKathleen

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SABLE77 4/2/2010 9:08AM

    I too think I spend too much time typing but will probably slack off as the weather warms up, Have a Great Day

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AQUAGIRL08 4/2/2010 9:02AM

    I did exactly what you're doing when I first joined SP. I've learned to limit my time at the computer and get my exercise in, just like you said. I'm also a reward junkie and love those trophies but all things in moderation!

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LAURIE5658 4/2/2010 8:12AM

    Spring has sprung and its time to get out and enjoy it!!! Good for you!

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LITTLEFARMMOMMA 4/2/2010 7:18AM

    Yes, that is true for me, too! My husband has been getting a little irritated at my computer sitting, and has commented about it. It may mean I can't respond like I'd like to some of my friends' daily blogs, but I have no choice but to have a good balance. Thanks for your blog and a good dose of reality! emoticon emoticon emoticonLori

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MONGO2TEN 4/2/2010 5:10AM

    I've done that. I limit my spark time to only mornings before breakfast. I get on after that usually just to log in my fitness minutes.

~Nancy

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This Is It!?!!

Thursday, April 01, 2010

Weight wise I'm entering a new phase. I got on the scale yesterday and it was 126.6. For the first time, more of me thought "too low" than wanted to celebrate the loss. I had a good 1700 healthy calorie day yesterday, burning over 300 calories, and weighed 127.6 this morning. So I'm fluctating. I'm thinking I really want to stay from 127-129.9; maybe 126-129.9. And I'm talking about first thing in the morning naked weigh ins. With clothes and in the evening, I may go up to 133 or so.

But I think I can truly say I am done with weight loss after 16 months. I'm still working on reducing body fat percentage and gaining muscle. I'm still working on improving my nutrition knowledge and practice. I'm still learning flexible restraint, limiting indulgences and off program eating.

It is hard to give up the thrill of the new low on the scale, but it is time for a new phase of this journey. It's not an April Fool's joke. As far as the number on the scale, I have arrived!

  
  Member Comments About This Blog Post:

POLARBEARSCAT 4/1/2010 4:11PM

    That's terrific! Oh, I so want to be where you are! You gave me a renewed spark! emoticon

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DONNABRIGHT 4/1/2010 3:19PM

    Thanks for sharing - you should be proud of yourself.

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PERSISTANT123 4/1/2010 3:11PM

    Congratulations on your arrival! You have done well!!!!
emoticonkathleen

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LITTLEFARMMOMMA 4/1/2010 2:45PM

    That is wonderful! emoticon

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KALIGIRL 4/1/2010 1:09PM

    Isn't it great to leave the 'number' behind and move on to new areas of health?
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MONTY68 4/1/2010 12:53PM

    Marsha
Congratulations on your plans and your weight decision. I agree the time as come to maintain that wonderful weight. You are one who really takes this Living healthy serious. Now the fun begins. I joined 2 years ago as I was in the maintenance level. Have kept it off the whole time. It is a different feeling when you are at a good weight and determined that to stay at the new weight forever. You will continue doing all the great things that you do and searching for new ideas on healthy life styles. Your blogs have been a blessing to me and you are an inspiration for all that read your blogs. You are excited about life and it shows in all you do and say.
Just know that this new phase of your journey will be a exciting time.

Monty emoticon emoticon

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TBRANCH2 4/1/2010 11:47AM

    We are so proud of you and you need to be extremely proud of yourself!! You have accomplished a mighty deed and are sending encouraging vibes to the rest of us that we, too, can meet our goals!! Terrific Job!!! emoticon emoticon emoticon emoticon emoticon

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FRENCHYFEVER 4/1/2010 11:18AM

    Congratulations on reaching your goal weight. Wow, I can only imagine the sense of pride and accomplishment you must be feeling! You look really great and inspire me to work harder so I can soon be where you are today! Great work!!

emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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NOTSPEEDY 4/1/2010 11:11AM

    emoticon emoticon emoticon emoticon emoticon emoticon
Isn't success wonderful. Do you have a special reward planned?


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SABLE77 4/1/2010 10:53AM

    WooHoo, you look great, keep it up!

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-WRKNG2ABTTRME- 4/1/2010 10:35AM

    Totally emoticon

Now...if your success would rub off on me somehow! lol

Hugs!!

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JHADZHIA 4/1/2010 10:35AM

    I am happy you are satisfied at where you are! its nice to get a load off that are you or aren't you there yet. I am still undecided where I should be, and I am leaving it up to my family Doctor to tell me when I finally get to see her at the end of this month. She has known me since I was 16, so she should have a good idea where I should be. I have lost weight before, but was still high in body fat, and I am concerned that is my problem now. Here is to trying to bring that down!
Enjoy your first official maintenance day!! Woohoo!!!

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PINKSAINT247 4/1/2010 9:46AM

    awesome. keep up the keeping up you're such an inspiration to others.

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AMANDAJCD 4/1/2010 9:45AM

    That's wonderful -- congratulations! :D

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KIMH239 4/1/2010 9:38AM

    Wow! You look great and a bit younger too!! AND.....so happy! emoticon

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Challenges of Using and Understanding the SP Nutrition Tracker

Wednesday, March 31, 2010

Anyone else having difficulty getting all the nutrients without going over? I've been tracking here on SP several months now and see some real trends. For example, I'm often over on iron unless I don't take my multivitamin. If I don't take the multivitamin I'm under on many nutrients including iron. Iron is one that I know will show up on my blood work, so I'll ask my doctor next month at my check up.

I don't worry about going over on Vitamin A because it is from food. I understand that over supplementing can be a problem, but usually food sources are okay. Hope that is correct.

My potassium intake is often over the recommended 3500. I don't know what you would eat to stick to that 3500 and still get enough fruits and veggies.

I'm often over the 25-35 fiber. I even raised my fiber target to 25-40, as it says that problems with malabsorption start at 50.

I'm usually low on magnesium. My multivitamin only has 25% in it and I looked for one with higher amount but did not find it. SP does comment that magnesium deficiencies are rare and that magnesium is not required to be listed on food labels, so I could be getting more than shows up. Copper is another one I'm often low on. Selenium I'm low on more often than over.

I don't understand the difference between folic acid and folate. Somehow they relate to each other. As far as Niacin goes, SP had you select your own goal. I don't think I set it correctly because I'm always over.

I always hit the 100-150 something units calcium range used. I wonder, though, how that relates to the 1000 something units, increasing to 1200 something units recommended for us over 50. I don't know if SP is accounting for that additional need.

At the end of the day, I'm often over or almost over on sodium, over on potassium, over on fiber, but I'm still looking for calories, fat, magnesium, selenium, copper. Wish SP would make suggestions for what else to eat based on what you have eaten already.

I also know that the nutrient amounts given are just estimates. How fresh things are, how they were cooked and stored, how fertile the ground where they grew was, the combination of foods I ate, how good I chewed, and many other factors contribute to how many nutrients are actually absorbed.

Occasionally I have pulled up the SP meal plans and checked everything as if I had eaten it all. When I check my results against their results I see they don't meet everything either. But I haven't done it enough to see if SP meal plans balance out in the long run. Sometimes I wonder if I need to see an RD. Or am I being compulsive? I'm probably in the top 10% of the world's most well fed people. Isn't that a blessing?!!??

  
  Member Comments About This Blog Post:

KALIGIRL 3/31/2010 8:31PM

    I agree it’s confusing, so I sent a week of my tracking to a nutritionist (love that you can download your reports in excel). I’m always over on fiber and wanted her to check that. I also mega dose on Vitamin D – 3500 IUs and had my doc take a blood test. I’m not even high, which says something for potency.
. emoticon
When I get my report from the nutritionist
I’ll let you know what she says

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NOTFATCAT 3/31/2010 1:16PM

    I never thought to track all these nutrients. I assumed that if I got a good, balanced meal meeting my calories, carbs, cholesterol, sat and other fat, and protein that all the vitamins and minerals would pretty much fall in line.
You have made me think I should track some of these to see if my assumption has merit.
You should contact SP and give them your dilemma.

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RISSASPIECES 3/31/2010 12:00PM

    Magnesium is supposed to be good for helping with the absorption of calcium, which is why you will off find calcium with vitamin D and magnesium. I used to track everything on here, but mostly I just do e-tools and never think about it, beyond taking some supplements. I am sort of hit or miss, for example, I only take zinc when I am healing and I only take milk thistle when I am taking medication for pain. I do try to eat a balanced diet, full of whole foods and just hope for the best. LOL

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