WINACHST's SparkPeople Blog WINACHST's Blog on SparkPeople, home of free diet plans and a healthy living community Very Important Reminder <img src=""> Mon, 24 Nov 2014 10:43:35 EST About the BMI I found this on the McDougall forum about the best BMI for reduced risk of disease: <BR> <BR> "Impact of Overweight on the Risk of Developing Common Chronic Diseases During a 10-Year Period Arch Intern Med. 2001;161:1581-1586 <BR> <BR> Conclusions: During 10 years of follow-up, the incidence of diabetes, gallstones, hypertension, heart disease, colon cancer, and stroke (men only) increased with degree of overweight in both men and women. Adults who were overweight but not obese (ie, BMI 25... Mon, 24 Nov 2014 08:10:28 EST 3 pounds gone WOW! I must have been holding a lot of water. Had to get up 3 times last night and was down 3 pounds this morning. I am feeling less bloated today. Sun, 23 Nov 2014 08:48:28 EST I have to get back in control OMG! I stepped on the scale this morning and had reality slap me in the face. I gained 10 pounds since July. In 4 months, I added 10 pounds. I knew I was out of control with my eating ever since I had a foot injury and quite running. <BR> <BR> I had been eating lots of junk food and it was like I was on auto pilot, just reach for the food and stuff it in my mouth. I had been wanting to get back with a program, at this point, any program would be better than what I was doing. <BR> <BR> I a... Sat, 22 Nov 2014 18:50:43 EST I bought a new toy The Life Trak Core C210 ~ Costco had it for $39.99. <BR> <BR> <link> </link> <BR> <BR> I was not excited about wearing a plain old pedometer anymore because it kept resetting whenever I picked up my grandson. I like wearing this on my wrist as a watch, I no longer need to pull out my phone to check the time whenever I am out running errands. <BR> <BR> It has a goal tracker and a sleep tracker. I am finding this little device to be more motivating tha... Fri, 14 Nov 2014 07:19:55 EST Hijacked I recently found a copy of Nutrition Action Health letter in the magazine recycle bin at the library. This particular issue (October 2014) has an article about how the food industry converts diet advice into profits. <BR> <BR> Diet advice: make half your plate fruits and vegetables, make half your grains whole, get more fiber, etc. <BR> <BR> Make half your plate fruits and vegetables, one would expect that to mean eat salads, tomatoes, broccoli, bell peppers, carrots, celery, and the list ... Tue, 11 Nov 2014 09:05:03 EST Point of negative return <em>244</em> Yesterday's weather was almost perfect for running. It was a bit windy to be perfect. But, for a day in November, not needing to wear a jacket was a plus. <BR> <BR> I did what I call the long loop, which is a circle that is about 5 miles. I had a goal of completing it is 60 minutes. I finished in 61:05, not too bad. <BR> <BR> When I first started running about 5 years ago, I started with a coached podcast called 5k 101 and the last one is that 30 minute run and it had a spe... Mon, 3 Nov 2014 08:58:01 EST oooh, oooh, ahh The blisters are painful and I must have added sound effects when I put on my shoes because my 3-year old grandson was walking around saying, "oooh, oooh, ahhh". At least he was not copying my funny walk. lol Wed, 22 Oct 2014 11:03:51 EST Blisters and food choices I ended up getting blisters from my run yesterday! Ouch! I bought some Super Moleskin Padding to cover and protect. This product works better than band-aids, super sticky. <BR> <BR> I am going to attempt to track my food again because I really need to get back on track and this no calorie counting in not really working for me. I like to eat and eat I do. I am hoping that tracking will get me back on track <BR> <BR> <img src=""> <BR> <... Tue, 21 Oct 2014 09:24:52 EST I managed 5 miles today Another beautiful day, so I went for a run. <BR> <BR> <img src=""> <BR> <BR> The farmers are finished harvesting now (not much chemicals being added now) so I chose to go that way instead of the woods. It also meant flat roads for half of it. On one stretch I decided to run/walk the pole distances just to change things up and keep the voice inside my head quiet. Focusing on the pole helped me stay focused. <BR> <BR> My pace was slow... Mon, 20 Oct 2014 12:43:05 EST Don't get enough support ... SO WHAT! That is the idea behind a little tidbit in On Fitness Sept/Oct issue. I often use the excuse that I do not get the support I need to eat healthy and whine and complain about how difficult in is to eat the right foods when no one around me is doing the same. <BR> <BR> SO WHAT! Just because someone else is not eating healthy and/or exercising is really no excuse for me not to do what I know I should be doing. <BR> <BR> The article states how to fix the issue of no support: JUST DO ... Mon, 20 Oct 2014 08:30:27 EST I ran yesterday I ran yesterday for the first time in about a month. I have had a bout of plantar fasciitis so I stopped running for a bit. As a precaution, I put two insert inside my shoe and wore compression socks for arch support. <BR> <BR> The weather was perfect for a run. I checked the temperature, dressed for 40 degrees, but by the time I got ready and the sun shining I was able to shed by jacket by the time I reached the road. <BR> <BR> I took it easy the first half mile, then picked up the pace... Mon, 20 Oct 2014 07:14:35 EST Homemade Oven Roasted Tator Tots <link><BR>ted-tater-tots/ </link> <BR> <BR> The other day I saw this recipe and just had to make them. Ingredients: potatoes, salt, pepper and olive oil. <BR> <BR> They were so good! It took about 30 minutes to bake so that they were crunchy on the outside. I used a potato ricer instead of a grater. This recipe is a keeper! <BR> <BR> <img src=""> <BR> Thu, 16 Oct 2014 13:58:02 EST Of all the things to crave... A couple years ago my daughter and I made a bet with our husbands about something I cannot even remember and the prize for us, if we won, was a trip to the Spam Museum in southern Minnesota. Why there? I have no idea but it sounded good at the time, some wacky tourist attraction and to get-away for a bit. <BR> <BR> Well, we won the bet, but the men have not paid up yet and earlier in the summer I picked up a brochure as a reminder and then had put it away in a box and forgot about it. Last w... Tue, 14 Oct 2014 21:23:30 EST The Real Cost How many times have you heard, "It is too expensive to eat healthy foods"? I received an email today that suggested calculating the real cost of healthy vs. junk food. The idea is to look up the cost of apples, potatoes, poptarts, and potato chips; then calculate the cost per ounce. <BR> <BR> So, I decided to do that and here is my results. I chose an online service of a grocery store that I often shop at. <BR> <BR> 3 pound bag of apples = $4.99 <BR> 5 pound bag of potatoes = $2.69 <BR> 8... Sat, 11 Oct 2014 19:35:00 EST Been awhile It has been a while since my last blog, I was without internet service for a while. It is amazing how much time can pass on the web. Web is the correct term, it lures you in and then gets a hold on you so you cannot escape. <BR> <BR> I went to our hunting property with our oldest grandson. We had a blast doing not much of anything. We played the tourist and went to a few places, but most of the things we do are closed for the season. It was just Grandma and Grandpa time for the little 5 year... Tue, 7 Oct 2014 09:23:28 EST Just Like Sugar I was read a blog, Forks and Beans, and was learning about the different substitutions to make for vegan baking. Great guide, very informative for what to use for dairy, egg and gluten-free flours. When I came to the guide for the sugar alternatives comment section, someone mentioned this product, Just like Sugar. <BR> <BR> [quote] <BR> "Just Like Sugar® is a 100% natural sweetener made from only the purest of ingredients. Just Like Sugar® mimics the attributes of regular cane or beet sugar... Fri, 26 Sep 2014 08:53:10 EST OMG! 10% increase in body fat I have not weighed myself for a while mostly because I did not want to know the number. I did not think I was doing too bad despite the snacking I have been doing I was able to fit in my "skinny" jeans comfortably and my fat pants were roomy. <BR> <BR> Dr. McDougall says the fat you eat is the fat you wear. OK , I am now a believer. Yesterday started out well: I had my oatmeal, blueberries and hemp seed in the morning; went to the gym and ran 5 miles on the treadmill; for the post workout s... Fri, 12 Sep 2014 14:13:33 EST Tips from one of the star I copied the bullet points from the article which is so encouraging and inspiring for me to get with the program, any program and get rid the junk. #10 is what I need to focus on <BR> <BR> <link><BR>/health-science/stars/stars-written/un<BR>cle-buck/ </link> <BR> <BR> (1) You must assume 100% responsibility for your life and your destiny! <BR> (2) This program is a lifestyle! <BR> (3) Rid yourself of the diet mentality! <BR> (4) Stay off the scales! <... Wed, 10 Sep 2014 09:35:39 EST Notes on Heavy, an A&E show It seems like it has been a while since I last posted a blog and as I am typing I am watching an episode of Heavy. It is causing me to reevaluate what do I really want in terms of health and fitness. I definitely know that I am in control of what I put into my mouth, but I keep eating things that are not good for me. <BR> <BR> On this particular episode the female was talking about how she felt like she had no control in her life except for the food she ate. Yet, she was eating the foods th... Sat, 6 Sep 2014 09:34:39 EST Ha! I took 1st place in age division in the 5k My granddaughter, daughter, and I ran a 5k on Saturday and both my granddaughter and I took home a medal for 1st in our age division. But when I looked at the times, I saw I was the only one in my age group. <BR> <BR> It was not my best time, but it was not my worst. 33:29 <BR> <BR> I am having some issues with my feet and am coming to the realization that I may need to take some time off and recover. The bottom of my feet hurt at times. <BR> <BR> I really do not want to have to stop run... Tue, 26 Aug 2014 07:33:11 EST Stagnant stag·nant <BR> [stag-nuhnt] <BR> ADJECTIVE <BR> 1. not flowing or running, as water, air, etc. <BR> 2. stale or foul from standing, as a pool of water. <BR> 3. characterized by lack of development, advancement, or progressive movement: a stagnant economy. <BR> 4. inactive, sluggish, or dull. <BR> <BR> # 3 and #4: That is describing me these past weeks. I am having lots of moments where I do not want to do much of anything. I have been spending a lot of time in front of the computer because I... Wed, 20 Aug 2014 08:35:10 EST I want ice cream! My grandson wanted ice cream for breakfast. So, I mashed a frozen banana, added some peanut butter, and then mixed in some malt-o-meal. As for as he was concerned, he had "ice cream" for breakfast. <BR> <BR> <img src=""> Wed, 13 Aug 2014 22:14:33 EST Three county fairs...and a solution to a craving and I only gave in to temptation at the first one, but that was because I was hungry when I went. However, since most of the foods were deep fried it was easy to resist when I thought about the price and what I was really paying for, deep fried junk food. <BR> <BR> Seriously, a deep fried snickers bar and oreo cookie?? That is crazy! <BR> <BR> One thing that I am struggling with to let go is ice cream and I keep remembering that my neighbor has told me that farmers call dairy cows "shell c... Sun, 10 Aug 2014 08:07:59 EST What?! No chocolate chip cookie trees? Below is an excerpt from the introductory pages of The Health Promoting Cookbook by Alan Goldhamer, D.C. I just had to share because it is helping me realize that if I am going to be successful in eating healthy, I also need to create an environment that will support and make things a bit easier to make that transition to eating better foods and to resist those things that I know are not good for me, especially in the quantities that I am eating. <BR> <BR> Begin quote: <BR> <BR> Why do we f... Sat, 26 Jul 2014 08:59:59 EST I just got up and ran... WOW! I was doing some exercises last night after the grandchildren went home and after I was warmed up a bit I noticed there was still about 1/2 hour of daylight. So, I put on my running shoes and ran down the road to the neighbors driveway (3/4 of a mile). As I neared the mailbox, I thought back of how I was not able to do this a couple years ago without having to take a walk break. <BR> <BR> I ran for 20 minutes before I stopped. That was my goal-it felt so good to be able to run like that... Fri, 25 Jul 2014 09:06:29 EST 94 years young I volunteer as a meal coordinator for a program where groups come in and prepare a meal for the community and last night I had the pleasure of working with one of the members who told me he was 94 years old. <BR> <BR> I was so impressed. This man looked well although he moved like he had a few aches and pains. I see this man come in for the meals each month and thought he was 70 +, but 94!! How awesome is that?! <BR> <BR> Fri, 18 Jul 2014 07:21:15 EST Jessica Smith TV Workouts I found Jessica Smith's workout channel on youtube and I am hooked. OMG! These are some really great exercise routines that can be done at home with very little space and minimal equipment. <BR> <BR> <link> </link> <BR> <BR> A word of caution, a lot of the routines are intermediate to advanced. <BR> <BR> I tried these off and on over the past month and lost about an inch off my thighs ~ my fat pants are getting roomy again and when I am not sore I am... Wed, 16 Jul 2014 06:24:14 EST Why do I want to eat healthy? I seem to be giving in to temptation day after day and it is starting to annoy me. I know better; I know that the food industry creates combinations that will cause me to eat, eat and then eat some more. Here, I am referring to that small bag of corn chips that called my name at the checkout last night. You know the one with 4.5 servings and when I turned into my driveway I had an empty bag. UGH! <BR> <BR> The reality was that I was not really hungry but thirsty. I have discovered when I n... Tue, 15 Jul 2014 08:30:32 EST It is not the food we eat... The other day I was staying at a hotel and had the opportunity to watch some television shows. I do not receive any of the networks at home. I have no idea what channel or show I was watching but I stopped at one that declared the real reason for the obesity epidemic is not the food we eat but the lack of exercise. <BR> <BR> Not the food we eat?? Just look at these two pictures of some food my hubby and I ordered at a restaurant: <BR> Hubby ordered this (all meat) <BR> <img src="http://pho... Thu, 10 Jul 2014 09:32:34 EST 10k Race Results 70:28, not as good as I was hoping for but it was sunny and humid and felt very hot on the road. A lot of the route was shade but those stretches in the sun made a miserable run. <BR> <BR> This was my 4th year at this race and this route sort of by-passed those doing the 5k and I was amazed at how many of those people were walking that last stretch of the 5k route this year. <BR> <BR> I was on target for my goal the first 3 miles, but then I realized that I needed to slow down. This year ... Sun, 6 Jul 2014 06:52:14 EST Eating healthy I had a conversation with my hubby the other day and he remarked at how healthy he eats and I replied that he does not eat healthy. His response was that while he does not eat as healthy as I do, he eats better than most people. <BR> <BR> Since when do we define the healthiness of a diet based on how other people eat. While I do eat more healthier choices than most people who eat the Standard American Diet; I still have a long way to go before I can honestly say that my way of eating is hea... Fri, 4 Jul 2014 09:37:02 EST 5k race results Yesterday, my granddaughter (age 12) and I ran a 5k and we both beat our goal times. She had a goal of 31 minutes and crossed the finish line at 30:19. I had a goal of 34 minutes because I had been ill earlier in the week and did not run as part of my recovery, my time was 32:51. <BR> <BR> The frustrating thing is that although we both had better times than we were hoping for there was so much emphasis on my granddaughter not getting a prize. They only gave recognition to the first in each ... Mon, 30 Jun 2014 06:40:53 EST Noticed how good food actually tastes I ate something the other day and end up getting ill from it. Thankfully it was short-lived and only lasted about 12 hours, but I ended up losing about 4 pounds ~ ugh! Those were some miserable 12 hours. <BR> <BR> When I started eating again, I ate simply, that is, I did not add sauces or a lot of seasoning to the food. I was amazed at how tasty the food was. For example, dinner was boiled red potato, spinach, and black beans. Yummy! I could not believe how good each of these tasted without ... Sat, 28 Jun 2014 08:43:49 EST Sometimes I think I make it harder than it needs to be... I know what I need to do to eat healthy, but find myself making poor choices over and over. But it all starts with a thought ~ should I or shouldn't I? <BR> <BR> <BR> <BR> <link><BR>he-angel-and-the-devil/ </link> Thu, 26 Jun 2014 10:31:28 EST Pain is in your head My husband suffers from chronic pain and since he is a veteran, he is treated at the VA clinics here in MN. They finally got a pain clinic and he is now being seen at both the St. Cloud and the Mpls. clinics. Each clinic has different level of treatment. The Mpls on is for the more severe pain patients. Since he has such a high level of pain and the programs are new, they thought he'd benefit from both clinics. <BR> <BR> Advances have been made in the last 5 years of treatment and the focus ... Tue, 24 Jun 2014 08:37:18 EST storm cloud Yesterday, after a busy day with the grandchildren, I decided to go for a run before the weather changed from sunny to stormy. We were in the middle of two fronts. to the north the clouds were dark and to the south it was sunny. I set a goal to do at least 4 miles (out and back) before the rain started. <BR> <BR> Here is the sky as I got back home: <BR> <img src=""> <BR> <BR> So pretty. But then when it started raining, I saw some clo... Sat, 21 Jun 2014 08:09:36 EST For Real? <BR> <link><BR>ying-to-save-phone-that-fell-into-toil<BR>et.html </link> Thu, 19 Jun 2014 22:16:10 EST Zoocrastination Putting off the things to be done on the "to-do" list and taking the grandchildren to the zoo instead. <BR> <BR> Wed, 18 Jun 2014 20:11:27 EST Bears and wolves The other day a neighbor called to give us a heads up that a bear was on the road and it turned and ran down the driveway towards our daughters house. Last night I went for a run and was able to see the prints from that bear. <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> and here in my foot ne... Wed, 18 Jun 2014 07:29:12 EST Why? or Should I ask why not? I am at a plateau in my weight loss journey. I know the tweaks I need to do to my diet but cannot seem to do them. Sometimes, I look at my husband who is 100 pounds overweight and very sedentary because of his chronic pain issues, but he makes no effort to lose weight; I wonder why he doesn't take that first step. Then my thought immediately turns to me and I wonder why I don't take those steps needed to lose these extra 10 pounds. <BR> <BR> I am a volume eater and I like to eat a lot of foo... Sun, 15 Jun 2014 09:50:06 EST Go pick up your Valium...(10.55k race) I ran the Sour Grapes Half & Half Trail Run today and about 7 minutes after I crossed the finish line, a woman about 10 years older than I finished and cheered, "This old lady did it." So impressive. <BR> <BR> Then I heard her tell a story about how when she finished the race in a previous year, some one told her to pick up the race medallion on the table. But she heard, "Pick up your Valium over on the table." She thought, "Do they tell everyone this or just the old people?" <BR> <BR> <... Sat, 14 Jun 2014 15:41:07 EST Progress... Hubby at a doctor appointment at the Mpls. VA, so we made it a day trip and went to the Mall of America, you know the location of See's Candy. See's gives out free samples when you walk in. Ugh! <BR> <BR> The place was busy so I hung out in the background being determined not to give in and take a sample. Wouldn't you know that dear hubby asks them for a sample for me. He brings it over to me. ~ "What part of I have to stop eating so much sugar and I do not want any chocolates didn't you und... Fri, 13 Jun 2014 08:25:35 EST Freaking Out! The other day while on my run, I looked to my left into the corn field and saw a bear. I thought it was a cub and freaked out. I called my hubby to come and get me. <BR> <BR> Then yesterday, my daughter calls and in frantic because there was a bear by the garage and it was coming down the hill toward our house. <BR> <BR> <img src=""> <BR> <BR> I am thinking this is the one I saw the other day. Bigger than a cub, I was worried about b... Tue, 10 Jun 2014 08:16:43 EST Craving potato chips Hubby went to a visit a neighbor's house and brought back some things that were stored in an old potato chip box. Now I am craving potato chips. Weird, but this is giving me some insight on how marketing in so effective. The better the picture the more intense the craving. <BR> <BR> And no, I did not give in to the craving, I am relying on my memory of how greasy and nasty the last ones I had were to overcome the temptation. Fri, 6 Jun 2014 06:48:16 EST McDougall 10 Day Meal Plan For years I have been wanting to attempt to try this meal, but could never get into it. I would never make it past day 2. But now, it seems he has changed the recipes to get you started on a starch based diet and this plan seems doable for me now. I will just need to add the greens and lots of the nonstarchy vegetables to the meals. (Hubby has a lot more weight to lose than I [or is it me?]) <BR> <BR> I feel so much better and have so much more energy when I eat whole food plant based. I fin... Mon, 2 Jun 2014 08:24:31 EST Ever feel like this? <img src=""> Tue, 27 May 2014 10:58:52 EST Chickpea Flour Omelet I finally got around to trying this recipe: OMG! So yummy <BR> <BR> <img src=""> <BR> <BR> For the recipe: <BR> <link><BR>flour-omelette-with-spinach.html </link> Sun, 25 May 2014 11:51:32 EST 10k results <em>365</em> 1:08:56 <BR> <BR> <img src=""> <BR> <BR> It was a beautiful route and the weather was perfect for running. This is my best time for a 10k race. I was hoping to come in under 69 minutes and I did with seconds to spare! <BR> <BR> <em>185</em> Mon, 19 May 2014 13:59:06 EST He turned 3! It was my grandson's birthday yesterday. I was asked to make the cake. I went with a construction theme: <BR> <BR> <img src=""> <BR> <BR> But OMG! was that sweet. Now, the celebration is over and time to get back on track and eat foods, real food as close to its natural state as possible. <BR> <BR> <img src=""> Mon, 19 May 2014 10:44:43 EST