SEBASTIANALADY's SparkPeople Blog SEBASTIANALADY's Blog on SparkPeople, home of free diet plans and a healthy living community Eat More (Veggies) Feel Better I've been working on the Eat More Feel Better challenge. This is a challenge to encourage you to eat lots more veggies each day. It has been helping. (Although I wish the challenge were written a little more specifically, the way that the 5k training plan had daily boxes to check off.) <BR> <BR> I'm going to stay at week 2 a little longer, since I still need to work on getting 5 vegetable servings a day ony my plate. But I'm doing better. <BR> <BR> We had one day last week where frozen ... Wed, 13 Mar 2013 07:58:46 EST Veggie Power Maybe it's rather obvious, but there is a direct correlation between eating lots of veggies and staying in my calorie target range. I don't mean just a can of green beans at dinner, but a big tray of roast veggies, carrots as a snack, salad at lunch, etc. <BR> <BR> The days when I really pull out the stops and make sure that I have a lot of vegetables are days I feel full and content most of the day and don't rack up hundreds of filler calories looking for satisfaction in bagels or sweets. Thu, 28 Feb 2013 21:32:07 EST Nutrition Goals It still makes me sort of crazy that every time I adjust a weight goal for the upcoming month or two I have to reset all of the nutritional goals. I guess I understand why it is set up that way, but it still is a bit of a pain. <BR> <BR> My goals blog post was about to drop off the summary page, so here it is again for easy reference. <BR> <BR> <BR> <BR> Calories 1200-1600 <BR> Carbs 135 - 260 <BR> Protein 60-140 <BR> Fat 27-62 Sun, 3 Feb 2013 18:03:15 EST I Like Mornings I have to confess that I have a little evil glee at leaving the gym early in the morning, done with a strong workout, while others are just streaming in to get started. Mon, 7 Jan 2013 07:39:52 EST Where are the January People Maybe it's because the weather has been mostly mild for the winter. But I haven't spotted any January people at either gym yet. In fact this morning was far less crowded that normal. <BR> <BR> Maybe next week, when they all shake off vacation. Fri, 4 Jan 2013 15:15:38 EST 2012 Wrap Up So I'm not much of one for doing New Year's Resolutions. I tend to slide off of them quickly and then there is a sense that I can/ought to wait until January rolls around again to make new changes. <BR> <BR> But this was a year that I took my eating and fitnes in hand and did make a lot of changes. They weren't big New Year Changes, but were daily choices to do better. <BR> <BR> 1. I talked to my medical provider about making changes. This was hard. I didn't expect to get emotional ask... Mon, 31 Dec 2012 11:16:01 EST Met a Weight Loss Goal During the Holidays I was shocked and really, really pleased to read the scale this morning. I was down another pound and met my mini-goal for the month with another week to spare. Not bad for the middle of the holidays. <BR> <BR> Now I know that I'm about to start baking and cooking and celebrating. And that will mean a few more pounds when I get on the scale at the end of next week. But that is ok too. Because what I haven't done is feasted constantly from October through January. I kept most of the Hal... Fri, 21 Dec 2012 08:08:46 EST I Need a Better Walking Route My walking route is getting a little stale. I can now do the full 3 miles pretty comfortably in under an hour. But planning a new route is stumping me a bit. <BR> <BR> The routes I'm coming up with are either not much longer or too much longer. I may end up resorting to walking in and out of all the culdesacs on the route just to gain another 1/3 mile. <BR> <BR> I have a cool walking plan that takes you from couch to marathon distance in about a year. I'd love to do that. But I've go... Thu, 20 Dec 2012 08:35:02 EST Lessons and Carols I've been hearing of lessons and carols for a couple years. Yesterday I finally got to attend a service. It was so lovely. <BR> <BR> Like a Jesse Tree, it walked us through the Bible to see the need for redemption and restoration, to prophecy, to the story of Jesus' birth. Each lesson had carols sung by a choir and hymns sung by all. <BR> <BR> Most of these services are over for the year, but a few churches in our area are doing them on Dec 23, so you might still have a chance if you w... Mon, 17 Dec 2012 08:16:59 EST Joyful Joy Well, my little tracker icon isn't where I'd like it to be this morning. I put on a couple pounds in the week of having family here, not tracking what I ate and not getting enough exercise. <BR> On the other hand, I took a lovely walk with my mom around our neighborhood and chatted with her while she walked a half mile farther than she thought she could. <BR> <BR> We did a turkey trot and while I bowed out after the first lap of a very hilly route, two sons completed the whole run. The o... Mon, 26 Nov 2012 07:52:13 EST Breakfast choices. So looking at the types of breakfast I can have, I'm seeing that a bagel with peanut butter might be portable and easy to eat in the car, but it's also almost 500 calories. I need to rethink this one. <BR> <BR> For mornings when I have to eat on the go, perhaps a small yogurt and several pieces of fruit would be a wiser choice. Tue, 20 Nov 2012 08:51:41 EST Goals for December I'm doing pretty well with setting realistic goals and making progress towards them. <BR> <BR> I'm finding that if I set goals for actions, my ulterior motive for losing weight or inches will ultimately follow. But I can't set a weight loss goal on its own without the actions being laid out. <BR> <BR> For two months I've come within about a half pound of my end of the month goal. Very satisfying. (Not to mention jeans fitting that haven't fit in years.) <BR> <BR> Goals set for the next ... Tue, 20 Nov 2012 08:49:55 EST What's Your Ultra Challenge? Ultra Run <BR> <BR> <link><BR>abors_3_babies_50_miles </link> <BR> <BR> I read this blog account of a 50 mile ultra marathon this morning and thought it was such a good account of what we all have to struggle with. You ultimate testing may be grief or a medical problem or walking away from a plate of cookies. But we all have to deal with the voice in our head that tells us we can't do this, we're not good enough. <BR> <BR> But we are. <BR> <BR> ... Fri, 16 Nov 2012 09:31:50 EST Thanksgiving is Wonderful and Special I've resolved that I am going to make a wonderful Thanksgiving feast, enjoy it with my family, be thankful for all of the year's blessings, but not treat every day leading up to it or every day after it as another excuse to feast again. <BR> <BR> I'm not going to shy away from the celebratory foods of Thanksgiving. I'm also going to treat them as special and unusual. Not the way I will eat on Wednesday or Friday. <BR> <BR> And we'll be getting some good walks in too. <BR> <BR> Joyful mod... Thu, 15 Nov 2012 08:29:10 EST Tricking Halloween's Hidden Pounds Well I've been doing well in September and October. My kids have had so many athletics practices that I've been hitting the gym quite a bit. <BR> <BR> I also kept Halloween candy out of the house in the many months before the holiday. The stores had candy out in August. I'm not living in some isolated outpost where I have to buy it when it comes in and hoard it until October 31. In fact the stores still had candy on Halloween. <BR> <BR> Actually, I went one further and bought Playdoh to... Thu, 1 Nov 2012 21:17:34 EST The Power of Advertising OK, this one is totally shallow, but ... <BR> <BR> We have occasion to attend 1-2 formal balls each year. I have a couple nice dresses that I wear to them. I keep changing the shawl or the top that I wear, but I've been wearing them for over ten years. (I definitely get my $100 out of a new dress.) <BR> <BR> The last ball was two years ago and I ended up having to pick which one I looked least bad in. So I'm thrilled this year that I can fit into both of them much better than I did a co... Fri, 12 Oct 2012 08:46:06 EST The Power of Habit Reading a great book, The Power of Habit by Charles Duhigg. It is full of case studies of people who made major changes by shifting the habits that they had. <BR> <BR> The thing that he keeps coming back to is that it's easier to modify a habit than to break it altogether. He lays out a cycle of cue, routine and response (like being in a club, having a cigarette, being content). The key to changing, then is changing either the cues (don't keep going to clubs or other situations where smok... Thu, 11 Oct 2012 09:25:56 EST Nutrition Goals One little feature of SP is making me a little crazy. Evidently, anytime you change your weight goals, it resets your nutritional goals. But that means that I have to go in and reenter my calories, fat, protein and carb guidelines. <BR> <BR> Since this is something like the third time this has happened, I'm posting my goal numbers here. At least then I won't have to recalculate them every time. <BR> <BR> Calories 1200-1600 <BR> Carbs 135 - 260 <BR> Protein 60-140 <BR> Fat 27-62 Fri, 14 Sep 2012 09:03:13 EST On Not Buying Frozen Pizza I had the realization the other day that it had been a month or so since I'd eaten a frozen pizza. I simply stopped buying them. And when they weren't available to grab and cook, then they weren't available to eat. <BR> <BR> As long as I think ahead and thaw something, I'm able to keep ahead of dinner, without resorting to bad for us meals. Fri, 24 Aug 2012 14:05:26 EST Adding Vegetables I've been working hard to add a lot more vegetables and fruit to my daily routine. I'd been doing ok with fruit. I usually had apples, grapes, peaches or something else that I could grab. <BR> <BR> But often several days would go by with few vegetables. I did a little better by adding in bags of frozen vegetable mix. But the real game changer was when I started buying boxes of washed and cut lettuce. There is something about being able to just open the box, grab a handful and make a sal... Wed, 22 Aug 2012 12:43:52 EST What a Great Walk I went out for a walk this morning. I was planning to just knock out a quick 30 minute walk around a couple blocks, but the weather was cool and lovely so I headed out for a longer route instead. Then I decided that I could probably do a whole 3 miles again this morning. <BR> <BR> So instead of turning for home at the end, I kept going and did my other, shorter loop too. <BR> <BR> It was about 5 minutes slower than the 5k I walked on Friday. But it felt really good. I came home and stre... Mon, 20 Aug 2012 10:36:49 EST Making Progress I had a good meeting with the nutritionist. She helped me redefine my calorie goals and looked at the vitamins I've been taking and made some suggestions. <BR> <BR> It was also a huge affirmation, because the weigh in indicated that I'd lost 4 pounds since my first medical appointment a month ago. I'd also walked 5k that morning, so when she asked how often and how far I walked, I had a great answer. <BR> <BR> Just as I can see that having my feet hurt from plantar fasciitis makes me not ... Sun, 19 Aug 2012 13:01:51 EST Emotional Eating It should probably be self-evident, but my worst food choices seem to come when I'm tired and/or stressed. <BR> <BR> Long day out of the house? Lots of sweets. <BR> Too many hours dealing with traffic? Overeat. <BR> Stressful medical test? Medicate with a meal out. <BR> <BR> I need to remember this and have healthy, well planned options ready to grab and go for my busy, stressful days. Sat, 11 Aug 2012 19:32:53 EST Trail Walking Adds Interest and Difficulty I was thinking about the difference between just walking, trail walking and hiking yesterday. I took one of my kids to cross country practice and then went and walked one of the trails for a half hour while I waited. <BR> <BR> It was so much harder work than even my longer walks on pavement. Looping, swooping, dodging roots, going up hills and up short stairs. <BR> <BR> It really was a great workout and I'm hoping to get the full 5 miler around the lake onto my regular routine in the near f... Sun, 5 Aug 2012 13:38:09 EST Changes I Can Stay With Got to the gym today, after a couple weeks of only being able to walk, because I was traveling or busy. Looks like I lost 2 pounds over the last few weeks, especially last week. <BR> <BR> Doesn't sound like much, but it's some of the first weight lost I've really had in 10 years. I was so excited to check the scale because by the end of the week, several of my pants were fitting looser and I was hopeful instead of dreading the number. <BR> <BR> What's more, it was pretty painless. I walk... Tue, 31 Jul 2012 08:36:35 EST I'm Walking, Down the Street I've been having nice walks lately. I'm on week three of the 5k My Way challenge and it's been feeling good. In fact, my distance Monday was longer than any of the Couch to 5k training runs that I was able to do in the spring. Walking is my friend, as far as distance is concerned. Wed, 18 Jul 2012 10:43:08 EST McDonalds Set Me Up (and I Fell for It) I was out the door early this morning and didn't remember to make coffee. So I decided to take advantage of a coupon and get a free McDonalds frappe. <BR> <BR> This was free in price but wasn't cost free at all. When I got home and added it to my tracker, the small drink was over 500 calories. (What did I expect with caramel and chocolate chips and whipped cream?) <BR> <BR> I knew that this drink was a treat; but wow, I wasn't prepared for how many calories one cup could pack. So big le... Mon, 16 Jul 2012 20:29:32 EST Where I Am, Where I'm Going, and a Plan to Get There So I'm still holding onto the One Day Hike as a cool long term goal. But I realize that I need to make specific plans on short and medium term goals if I'm going to get there. In the spring, there will be a series of hikes that will help ODH hikers prep for the full day of hiking. One of the coolest sounding hikes is a slow marathon on 26 miles of trails around Mount Vernon. This is a lovely part of the Potomac that is surrounded by a couple nature preserves, so it should be very nice. A... Mon, 16 Jul 2012 10:30:46 EST Big Goal I think that I do better with something of a performance deadline. The last several weeks before my 5k were some of the most consistent for workouts. I was focused and intent on achieving something specific (not just a weight loss goal). <BR> <BR> I think I may have found another great goal. The C&O Canal has an annual hike through the national park that is one day of hiking 50k or 100k. It would be quite a training evolution, since 3k is about what I'm doing now. But I think the walkin... Sat, 7 Jul 2012 16:21:45 EST Happy Independence Day Have a wonderful Independence Day. Wed, 4 Jul 2012 10:18:24 EST Eat More Veggies I didn't eat before heading out to a swim meet tonight. I really wanted to grab one of the chicken sandwiches they were selling at the snack bar. <BR> <BR> But I didn't. <BR> <BR> I thought of cool tomato salad waiting at home instead. And a home made sandwich. <BR> <BR> Little victories. Tue, 3 Jul 2012 20:03:59 EST Changes Didn't enjoy the part of the check up where we discussed weight and bmi and my weight gain instead of weight loss. <BR> <BR> But the things I can control are my activity levels (adding on) and food intake (being deliberate). <BR> <BR> If I commit and follow through the weight loss should follow. Sun, 1 Jul 2012 18:45:24 EST Asking for Help I have a doctor's appointment coming up soon. Not only do I have several routine things that need done, but I'm going to ask for a referral for weight loss and/or nutritional counseling. <BR> <BR> I am still only traveling through time in one direction, so I need to take the steps to be the healthiest me possible. My family deserves it and I deserve it. Thu, 28 Jun 2012 12:20:08 EST Walkies I had a nice walk on the treadmill this morning. Even though I really didn't want to go to the gym at all. <BR> <BR> The great workout I did yesterday ended up being a little too great. I have sore shoulders and calves. (Note to self: don't try to get a PR on a workout you haven't done in a month.) <BR> <BR> But a half hour on the treadmill did a good job of warming up and loosening up my muscles. It just plain felt good after the first couple of minutes. <BR> <BR> Which is a great r... Wed, 16 May 2012 21:36:51 EST Nice Active Weekend Had a nice weekend that included a good set of run intervals, walking all around downtown and a good lifting workout. <BR> <BR> Looking forward to another run out tomorrow. <BR> <BR> Still have my eyes on completing a 5k that is all running. Sun, 6 May 2012 14:57:49 EST 500 Counting all the walking around the campground with scouts over the weekend and a good workout today, I made it ito 500. Mon, 30 Apr 2012 18:14:12 EST 500 Minutes? I realized that I'm within 80 minutes of hitting 500 fitness minutes for the month. Two days left in April. <BR> <BR> This may be all the motivation I need to get out and take a couple lovely walks or make sure I get in a good training run tomorrow. <BR> <BR> Sun, 29 Apr 2012 11:02:16 EST How Cool Is This We did a 5k this morning. <BR> <BR> Actually had a great time doing it. OK, wasn't so great on the uphill stretches, but I found a lot of grit that I wasn't sure I had. I didn't run it all, but I kept moving and kept cycling back into runs as often as I could. <BR> <BR> I wasn't last and wasn't dodging the pick up golf cart trailing the slow folks. Now I've got a time to beat and we're looking for the next race. <BR> <BR> Sat, 28 Apr 2012 11:23:56 EST Two More Days Went out to the park again this morning. This time I did a more solid run/walk interval set. I got through about half of the course. The goal was to get one last run in and to be familiar with the route. <BR> <BR> Plus, I'd been spending a lot of time in the past weeks running on the treadmill. It just seemed more doable, between being sick and having high local pollen counts. So running outside was a pretty big deal. <BR> <BR> One son ran with me and another one ran his own pace and c... Wed, 25 Apr 2012 10:40:59 EST Only a Handful of Days I only have a few days until my first 5k. I'm not at all prepared to run the whole thing. But I'm really glad not to be injured and skipping it, as happened in the fall. <BR> <BR> I went out this afternoon and walked about half of the course so I would know what it looks like. One of my pet peeves about running has always been not knowing how to pace myself. This way I'll have an idea how far along I am. <BR> <BR> And it will be lovely. The rain has knocked the pollen count way down.... Tue, 24 Apr 2012 20:37:00 EST More Setting The Example I'm past my one year anniversary of gym membership. I've had good months and bad months, but I'm definitely getting over there a couple times a week. Lots of treadmill and weights. <BR> <BR> But maybe the best result of being more active is that one of my sons has taken up running. It took a little prodding and then his deciding that it was his thing. Now he's up and out the door before I'm even up. <BR> <BR> We're scheduled for a 5k in a few weeks and that makes me so proud. Wed, 18 Apr 2012 07:19:18 EST I'm an Example to My Kids We joined a gym a few months ago, and it has made me be much more consistent in working out. Now I can get a workout done in about an hour instead of several hours once I added in the drive and everything else I'd try to get done on base. <BR> <BR> I've also put some real work into the Couch to 5K runs that I've been working on. I'm using the treadmill to launch into a new week or get a run in when the weather is bad (rain or extreme heat). But ever better, I've been getting lots of outsi... Tue, 2 Aug 2011 12:31:04 EST What I Eat Matters I think I'm discovering some of the connections between what I eat and how I feel. I've been tending to eat a lot less than usual, especially in the snacking department. Most of this is just because I don't have a full to the top pantry here. As I start to stock the new house, I'll need to keep this in mind and buy what is healthy and good for us rather than going for the quick snacks. <BR> <BR> But I've also been less likely to eat protein for breakfast. The cookware here is pretty bad ... Thu, 3 Feb 2011 17:30:06 EST Because I Said So I was really delinquent today in getting out to the gym to do my treadmill time. It was after 1200 and I hadn't even had breakfast yet. <BR> <BR> It was the second run of a Couch to 5k week and I had the incline on 1% to simulate real running. <BR> <BR> Boy was it not fun. <BR> <BR> I didn't feel like doing the first 3 min run and each additional run segment too more out of me than the last. For the first time in a long time, I contemplated actually stopping in the middle. <BR> <BR> But... Wed, 2 Feb 2011 13:10:59 EST Dodging the Fries Might have learned my lesson about fast food. We went to Chili's yesterday after a long day of walking hilly trails and playing at the park. We'd skipped lunch and were very hungry. But I went for a chicken taco salad instead of a burger and fries. <BR> <BR> What I considered: <BR> Mushroom Swiss Burger with fries 1460 cal 84 g fat 116 g carbs 59 g protien <BR> <BR> What I ordered: <BR> Grilled BBQ Chicken Salad 1060 cal 63 g fat 50 carbs 76 protein <BR> <BR> So I got more protein and f... Mon, 21 Jun 2010 03:15:41 EST Fast Food Is Not My Friend My middle son and I were out and about at lunch time and I thought it would be a nice treat to sit and have a one on one lunch. Great idea. The bacon cheeseburger, fries and rootbeer? Not such a great idea. <BR> <BR> I came home and plugged this into nutrition. That one meal was more than my daily calorie allowance. More than my daily fat allowance. And left me full but not really satisfied. <BR> <BR> I would have been far better off to go home to eat. Or to grab a Subway sandwich in... Wed, 16 Jun 2010 01:01:13 EST Motivation in a football song Since it's World Cup time, I've been hitting the fussball song playlist a bit. I rediscovered one that I liked. <BR> <BR> I get knocked down. I get up again. You're never gonna keep me down. <BR> <BR> That just has to be my theme here. I'm not going to attain perfection. I will fail to maintain regular workouts. I'll make back food choices because they sound good at the moment. <BR> <BR> But I have to resist the urge to declare myself a lost cause. I have to resist surrendering as i... Mon, 14 Jun 2010 05:04:26 EST Spring means a Fresh Chance to Make and Meet Goals It never got terribly cold where we live, but we now seem to be headed into the spring rains. Hopefully, that will mean that cherry blossoms and warm weather is right around the corner. <BR> <BR> For March, my goals (and how I plan to facilitate meeting them) are: <BR> <BR> Walk at least 5 days a week (put on the pedometer every day so I don't lose awareness of my movement - or lack of it). <BR> Lift weights 2-3 days a week (don't let the weight bench get covered with clothes and make thi... Sun, 28 Feb 2010 22:41:54 EST This is How I Got Fat I've been pretty good with food for the last week. I've gone over target a couple days, but typically by only a couple hundred calories. <BR> Yesterday I ate the way I used to. French toast for breakfast, a heavy lunch of leftovers and then a big dinner. Clocked in at about 2,200 calories. <BR> <BR> I think it was actually good to have done this. I could feel how uncomfortable I was having eaten that much. And putting it all together on the nutrition tracker, I could see how all those choic... Sun, 14 Feb 2010 18:56:23 EST Good Week Back I've had a good week at taking consistent little steps. A week of drinking lots of water, where before I normally only drank coffee or diet coke. A week with several workouts, including a 10 000 step day. A week where I not only ate sensibly (no handfuls of Hershey's Kisses) but enjoyed doing so. <BR> <BR> I haven't lost weight yet, but that isn't all that this is about. It is really about retraining (or learning for the first time) to be satisfied with one helping of food, to yearn for p... Thu, 11 Feb 2010 06:58:05 EST