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.
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
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
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!
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?!!??
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