WINACHST's SparkPeople Blog WINACHST's Blog on SparkPeople, home of free diet plans and a healthy living community Fastest 5k program week 3 <em>244</em> I am starting week 3 today! Sometimes I get discouraged on my journey of healthier habits but remind myself that I can stick with a few things if I put my mind to it. This is my third time repeating this program. I am one of those people that need a voice telling me what to do in my workouts and these podcasts are like having a personal trainer. The cues always seem to come at the moment when I need to tell that voice inside my head to be quiet. <BR> <BR> I noticed that I was ... Sun, 26 Jul 2015 09:06:34 EST Mushroom Muffins! The other day I had some over-ripe bananas and the featured recipe on Fork Over Knives facebook page was Chef AJ's Just Bananas Muffins <BR> <BR> <link><BR>-bananas-muffins/ </link> <BR> <BR> So I made a batch of muffins, then went next door to my daughter's house and my 5 year old grandson wanted to come down. So, I said come on and I got some muffins for you. He ate 2 immediately. I put some in a bag for him to take home for the rest of his family. ... Sun, 26 Jul 2015 08:39:20 EST Real Food I watched an episode of an old show "Good Neighbors" and it was about this couple who decided to become self-sufficient. They quit their jobs and attempt to barter for things they need and the bulk of their income comes from selling the produce they grow. <BR> <BR> On this particular episode, the "hired" a couple of students to help them clear some land so they can expand their garden in exchange for room and board and the experience. As they finished eating one of the students commented on... Thu, 23 Jul 2015 08:41:09 EST I ran today I completed Running Mate Media Week 2 Day 1 workout which was a speed workout and consisted of 30 second sprints followed by a 2 minute jog. I managed to do the workout without a walk break but as I looked at my Garmin stats, it seems like I slowed way down on the 5th sprint. Funny, because I certainly did not feel like I slowed down, unless it was when I was looking at what may have been wolf prints on the road. <BR> <BR> On the podcast Todd Lange was giving hints and he suggested on the sp... Sun, 19 Jul 2015 12:53:41 EST One health marker in acceptable, but... Well, last night I finally figured out why my husband makes some of the choices he does, the brats and sausages from the gas station. He has low cholesterol level below 150 and I had told him that I read from either Dr. Furhman or Dr Esselstyn that if one's cholesterol level is below 150 they would most likely not have a heart attack. But they can have other problems. <BR> <BR> We were at a gas station and he mentioned that he wanted to get a bite to eat and he was drooling over the sausag... Sun, 19 Jul 2015 07:45:12 EST Been on Spark People for over 6 years now I was thinking today that I have been on Spark People with this ID for over for years; I had another ID in 2009 but lost the password to that one. That makes about 6 years using this wonderful resource. In the beginning, I was really enthused over anything and everything on this site. I was very active. <BR> <BR> So, what happened? Why am I still on this site? To be honest, I really do not know except I use it mostly to blog. I rarely use the food tracker because I have an offline software... Thu, 16 Jul 2015 09:17:19 EST 3 hour bike ride I bought a bicycle a couple months ago, it took me a while to purchase on because where I live my roads are gravel (very sandy) or a highway. Then I discovered the highway is part of a bicycle route and so non motorized vehicles are allowed. There is a nice wide shoulder so despite the traffic, it was an easy ride. <BR> <BR> About 9 miles up the highway is the bike trail that goes through a State Park, my goal was to make it to that bike trail. There was a storm the other day and on the tra... Wed, 15 Jul 2015 08:38:49 EST Race Results My race went well for me, my time was 33:26. I ran well until about mile 2 and then I looked at my watch. Ever since I started training at the gym that has an Army chart, I have had a dream of doing a sub20 minute mile and when I saw I was not going to make it on this run, I sort of had a "oh, what the hey attitude" slowed down a bit, plus it was the worst of the upward incline. It took me a bit to get my frame of mind right again. <BR> <BR> All my 1/2 mile splits were in the all under 6 mi... Tue, 14 Jul 2015 10:28:21 EST Race Day on Saturday! <em>244</em> This is going to be a race that has a slight incline until mile 2. I have been running up the hills near my home to prepare and included speed work. I am hoping for a decent time. <BR> <BR> Thu, 9 Jul 2015 09:59:06 EST Food Deserts It is so hard to eat the things that are health supporting when the majority of the choices available at the moment are not. We went to a picnic to celebrate the fourth, it was a pot luck and fortunately there were some good choices available. A couple people brought a veggie platter and some lettuce salads. I was able to stay on track there and resist the temptation of eating the chips. <BR> <BR> However, on the way we had to drive through small towns and I think I got a glimpse of what th... Sun, 5 Jul 2015 08:31:20 EST I think that pound found me again! That pound I lost is back! I had a stressful week. My daughter gave birth to a beautiful little girl then had some post pregnancy problems and ended up in the hospital for a few days. I ended up eating at restaurants, which is so hard to eat healthy when someone else prepares the food. No control. <BR> <BR> Daughter is back home now, so I can relax a bit. Time to get back on track. <BR> <BR> <img src=""> Fri, 3 Jul 2015 11:57:51 EST Down a pound I am down a pound this morning, I have been trying to cut way back on the amount of junk I have been eating. My goal for this week in not to buy any junk food. I think I will be successful if I do not go shopping (giggle). <BR> <BR> Too often I have an argument going on in my head as I stand in front of the candy or chip aisle, especially at the checkout lines on whether I really want or have to have _______ (Fill in the blank). So when I am standing, waiting for my turn, I will think of ho... Mon, 22 Jun 2015 10:56:50 EST Best Time so far this year My 5k race time on Saturday was 33:30 I tied 3rd place for my age group. This is my best time so far this year. I seem to be able to run for a longer time before I feel like I am dying and need a walk break, but my speed has gotten slower. I feel like I am on a comeback now! <BR> <BR> <em>185</em> Sun, 21 Jun 2015 10:34:00 EST Update on the Trail Race Worst time ever! (1:21:17) But it was a gorgeous run, beautiful scenery. I made it to and through the finish line without pain! <BR> <BR> I ran the first 4 miles well, but then those voices in my head got a bit too loud. I was playing my Cher playlist and some of the words sort of matched how I was feeling. For instance, all of a sudden I noticed I lost the crowd, I was following way behind the first half of the pack, but ahead of the walkers; the song "I Walk Alone". Then after the 3rd wat... Sun, 14 Jun 2015 12:42:04 EST Ginger Bread Cake I finally got around to making this: <BR> <BR> <link><BR>gerbread-cake.html </link> <BR> <BR> I used an 8x8-inch pan and then topped it with cooked pears and apples. Yum! <BR> <BR> <img src=""> <BR> <BR> I omitted the chips. This recipe is a keeper. I used whole wheat flour instead of the spelt flour. <BR> So good! <BR> <BR> <em>4</em> Sun, 14 Jun 2015 12:38:56 EST Half of a Half Trail Race tomorrow... My profile is a photo from the first year I ran it. Last year my legs hurt so bad coming up to the finish line that the photographer did not even take my photo. YIKES! I must have really looked miserable. <BR> <BR> I have mixed emotions this year about doing the run. Deep down, somewhere inside me is the desire to get my best time on this race yet. I have a foot injury so I will need to exercise caution. <BR> <BR> I need to start repeating my mantras now... <BR> My power song on my ipod <... Fri, 12 Jun 2015 10:38:48 EST Lose Your Self Control? <BR> My daughter posted a link to the Hey Sigmund site and I found myself reading one article after another, even the comments are helpful to me in understanding some issues I am dealing with. <BR> <BR> This article talks about the justifications we say to indulge in things we know we really ought not to be doing. The author also talks about justify our actions in one area can affect our lack of self-control in an unrelated incident. Oh, boy, have I been there, done that. Too often I justi... Mon, 8 Jun 2015 10:08:38 EST Why Goals are important for your success in beating that craving Here is an interesting article (link below excerpt) <BR> <BR> "A smart strategy <BR> No matter the source of your craving (whether it began with an environmental cue or an emotional need) there's another tactic that helps derail the chemical cascade: Focus on your short- and long-term health goals. <BR> <BR> In a recent study published in the journal Proceedings of the National Academy of Sciences, researchers examined participants' brains in an MRI scan during a craving and found that payi... Thu, 4 Jun 2015 09:47:50 EST Lions and tigers and bears oh my! well just the ... Yesterday, my daughter was not home in time to get my grandson off the bus, so she asked me to be there. We had some errands to do in town and I returned home with 1/2 hour to spare before the bus arrived. <BR> <BR> About 5 minutes before I expected the school bus to arrive, I called the dog to go outside with me. Once outside, my dog runs toward the road barking like crazy. I see my garbage cans turned over and then I see a black blob in the driveway. <BR> <BR> We startled it and it star... Wed, 27 May 2015 09:45:18 EST Happy Tuesday! <em>67</em> <BR> <BR> After a rainy weekend, the sun is peeking through the clouds. It is always more cheerful when the sun is shining. <BR> <BR> Tue, 26 May 2015 10:13:46 EST Paleo, Starch Based Here is part of a sign I found at a State Park in Minnesota that gives some idea of what the Native Americans ate <BR> <BR> <img src=""> <BR> <BR> In case the photo is too small, here is the text: <BR> Recent scientific advances allow archaeologists to learn not only when a pot was used, but also what was cooked it it. Burned food residue can be radiocarbon dated, and scientists sometimes find microscopic silica ... Mon, 25 May 2015 09:50:06 EST Being good and getting better I just read a motivating blog about making changes, one step at a time. <BR> <BR> 1. Every journey has challenges <BR> 2. Make each journey your own <BR> 3. Enjoy your journey, find pleasure in it. <BR> <BR> I have been struggling these past few months to eat healthier because I have gained some extra pounds and am not feeling good about it. It seems like I cannot get my mindset to where it needs to be. This article (link below) talks about 2 goals (being good and getting better), these ar... Sat, 23 May 2015 09:26:30 EST For Real? This morning on facebook, I saw a post on my daughter's newsfeed from an anti-Monsanto page. On it, this friend of hers posted, "I saw this and thought of you because you are the most food conscious person I know." Well, I know my daughter and she is far from being "food conscious". She is very vocal about being against that company, but she still buys junk, junk and more junk. She is in denial about what she eats. <BR> <BR> This got me thinking, how real am I about my beliefs when it come... Tue, 19 May 2015 10:29:18 EST Race Day Tomorrow Tomorrow my granddaughter and I will be running a 5k. She is going to have some special people watch her run; that means she is going to leave me in her dust. She is a crowd runner and loves to show people how fast she can run. However, when we do our training exercise, she whines about how tired she is and slows down and walks. <BR> <BR> So far this season, I am not up to the speed I want to be. I am, however, able to run further before I feel like I need to take a walk break to catch my br... Fri, 15 May 2015 08:15:52 EST You run like a penguin I am taking a running class with my granddaughter (13 year old) and this morning we got together to do our "homework", run 5 minutes walk 3 minutes. She was helping with babysitting a 2 year-old and so I got out my jogging stroller. <BR> <BR> We are on the third run interval and I am feeling confident that I finally got the hang of running while pushing a stroller. Then my granddaughter says, "you look like a penguin running." hee hee, thanks a lot, kid. <BR> <BR> <BR> Wed, 22 Apr 2015 11:54:54 EST It's not a diet, it's a lifestyle... Isn't that what everyone says when they are promoting a new "diet" plan. I have always had an issue with the use of that word. I think of "diet" as what we eat, good or bad foods. Any food we eat becomes our diet, especially if we eat those types of foods on a daily basis. <BR> <BR> Using the word "diet" in the way that it is used is that we often think of it in terms of being something we will do for a short time and then go back to the way we were eating before. <BR> <BR> So, to get you ... Tue, 21 Apr 2015 10:05:35 EST Has Spark People run its course? I find that I am not interested much in what is on this site nowadays. I no longer track my food or activities and I don't even care about how many spark points I get on the spinner. <BR> <BR> I just check some of the teams I had joined when I first joined and realized that I am no longer interested in some of the activities that caused me to join them way back then. For instance, the half marathon team. I did 2 half marathons, but do not seem interested in doing that distance again. But ev... Mon, 20 Apr 2015 10:44:46 EST First my daughters and now my grandson... Think I look like this lady: <BR> <img src=""> <BR> <BR> And I often hear, "There is Grandma" whenever she pops up on the screen Fri, 27 Mar 2015 08:27:03 EST Sweaty Betty ad models that I am seeing today Has anyone seen these ads that are popping up on SP today? Is it just me or do these models look sickly and very unhappy? I was looking a Vogue magazine while waiting for hubby at the doctor's office and the models in that magazine looked terrible, not glamorous at all. Too skinny, it looked like my arms were about as big as a couple of the models legs. How sad to think this is being promoted as fashionable. <BR> <BR> Do people actually think they need to look like some of these models? I th... Tue, 24 Mar 2015 11:20:08 EST Coffee makes me feel bloated I enjoy my coffee time in the morning. It is my "me" time. No one talks to me til I am done with my coffee. However, today I noticed that I get to feeling bloated after I am done. <BR> <BR> I need to start to wean myself from coffee. I am currently drinking "6" cups water with 3 tablespoons grounds. This actually gives me about 3-4 cups. I like the flavor of a good cup of coffee. Good is defined as it does not cause me stomach pain. <BR> <BR> I am thinking of cutting back to filling the ... Tue, 24 Mar 2015 10:27:37 EST I need to get out of this vicious cycle... I am struggling to get back to eating the way I ought to be to support health. I am eating too much junk. For the past 4 months I have been attempting to eat right, but find myself stuffing my face with junk food. <BR> <BR> It seems like every time I attempt to get back on track I end up binging on junk. I am trying to figure out why. It is not like I am really craving anything but I feel frustrated and overwhelmed with all the demands my family is putting on me and so I eat and I eat junk.... Tue, 17 Mar 2015 09:02:03 EST Fast food ads The last couple of times I have been at the gym and watching TV, I saw some ads for fast food restaurants and I think their marketing people ought to be fired. I cannot believe they should even think that the breaded deep-fried thingies look appealing. The food that was being advertised looked awful to me. But then, I like my fruits and vegetables. To me, seeing a plate full of vibrant greens, reds, yellow and orange looks so much better than whatever it was that I saw being advertised that... Tue, 24 Feb 2015 22:46:35 EST Cindy Crawford's photo Have you seen the photo? My hubby showed it to me because she is a super model and he thought I looked better even considering that I am older. I disagree. All I can say is wow! She looks like that and close to 50 and is still modeling ~ more power to her! <BR> <BR> <link><BR>atus/566204506971856896 </link> Tue, 17 Feb 2015 13:55:23 EST Have you tried the 7 minute workout? <link><BR>e-scientific-7-minute-workout/?_r=0 </link> <BR> <BR> I have and have been doing 3 circuits for a 24 minute workout for about 3 weeks now and I noticed that I am actually getting stronger. When I first started, I was able to complete 7 on the knee pushups for that 30 seconds. Yesterday, when I did the routine, I completed 17. <BR> <BR> I am hope to be able to graduate to full pushups soon. However, I have had shoulder and wrist injuries in t... Mon, 12 Jan 2015 11:01:10 EST Time for those New Year Resolutions res•o•lu•tion <BR> [rez-uh-loo-shuhn] <BR> NOUN <BR> 1. a formal expression of opinion or intention made, usually after voting, by a formal organization, a legislature, a club, or other group. <BR> 2. the act of resolving or determining upon an action, course of action, method, procedure, etc. <BR> 3. a resolve; a decision or determination: to make a firm resolution to do something. Her resolution to clear her parents' name allowed her no other focus in life. <BR> 4. the mental state or qua... Tue, 23 Dec 2014 10:55:32 EST Black Bean Spinach Brownies Ok, I heard of the black bean brownies, even tried a recipe or two. But I found this one on the web yesterday. <BR> <BR> Spinach, in a brownie?! That is going too far! lol <BR> <BR> No refined sugar!? Sweetened only with dates. <BR> <BR> No wheat flour?! OMG! this cannot be good. NOT! <BR> <BR> My 5 year old grandson begged to take the leftovers home. This one is a keeper. <BR> <BR> <link><BR>bles-in-my-brownies/ </link> <BR> <BR> I had to bak... Sun, 21 Dec 2014 10:48:56 EST Great Coached Workout Mixes <link> </link> <BR> <BR> G Series FIT Mixes <BR> <BR> Bootcamp #1 is my favorite mix. I just finished it. Yes, "FINISHED" I made it through the whole workout. I was not able to do that when I first downloaded these a few years ago. <BR> <BR> #feeling stronger Sun, 14 Dec 2014 12:32:41 EST UGH! Yesterday, I posted a link to a dessert blog and I am wanting to stop eating so many sweets. This time of year is not the holiday season but the temptation season. It wouldn't be so bad except that eating sweets is not an occasional event with me. I eat too many sweets and every time I log onto the internet, there is a cookie, candy or cake recipe!!! <em>198</em> <em>4</em> <em>24</em> <BR> <BR> I am finding that the more nutritious food I eat (real food) the less I want the junk f... Mon, 8 Dec 2014 07:01:03 EST A Dessert Blog check out this blog: <BR> <link> </link> <BR> all I can say is OMG! These are awesome recipes <BR> <BR> I just made the one minute chocolate mug cake ~ satisfied my craving and there was no leftovers so I was not tempted to eat and eat and eat. I adjusted the sugar <BR> <BR> <link><BR>/one-minute-chocolate-cake/ </link> <BR> <BR> I think I died and went to chocolate heaven <em>4</em> Sun, 7 Dec 2014 22:04:49 EST Better Than Vegan Recipe Review A few weeks ago, I was the coordinator for the Share A Meal program, a nonprofit that has groups volunteer food and time and prepare a meal for the community, and the group that came in that week prepared scalloped potatoes. Oh, that used to be one of my favorite dishes. You know, that box of dehydrated potatoes and powdered cheese sauce. <BR> <BR> Well, I had the Better Than Vegan book for months and never got around to making any of the recipes until last night, I made the authors version... Wed, 3 Dec 2014 08:34:56 EST Maybe Beck Diet Solution is not for me Ok, this is my second time attempting to get through this book and I am thinking this is going to be the second time I will not make it to the end. I am having a hard time with some of the concepts the author is putting forth, such as the fat shaming. The constant reference to "a thin person thinks" is really irritating me. <BR> <BR> I am in the upper limit of the acceptable BMI and not considered overweight. I am only 10 pounds heavier than what I was in my high school years. I cannot help... Tue, 2 Dec 2014 09:48:25 EST Beck Diet Solution I started this several years ago but never made it through the 6 weeks because I got too lazy. It requires so much effort, but I am now thinking that there may be something to this solution. <BR> <BR> It is cognitive therapy and deals with how one thinks about food and why one eats. It also involves planning what you will eat and how you will overcome the bumps along the way. I need to get back to an organized way of eating because if my memory serves me correctly I was successful when I wa... Sun, 30 Nov 2014 12:16:55 EST 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