This week I've been off work so I've been hitting the gym harder than ever. Three days of double workouts and three days of the regular fare. I'm getting more rest and eating more to compensate, and I feel great!
Today I got the materials for my correspondence course on fitness and exercise. I'm doing the certified personal trainer program through ACE - American Council on Exercise. Just flipped through the books and am thinking, wow, I have a sh*tload to learn!
I'm sitting at Panera having a cup of chicken noodle soup and Greek salad with grilled chicken. I love this meal, although I don't have it as much as I used to now that Khizer and I are cooking more at home. Our nutrition is on point, and I feel fueled at every moment throughout the day.
We have our protein-packed breakfast of Ezekiel 4:9 Golden Flax cereal and 2% milk, with a fried egg over a slice of Arnold Double Fiber toast.
Then for the mid morning snacks we have assorted nuts, dried fruits and seeds and 2% Cabot Greek Yogurt with frozen organic mixed berries.
For lunch we have quinoa and peas with some other main dish, like soup or curry packed with an assortment of leafy green and root veggies, and a couple of side veggies raw, like celery, grape tomatoes, carrots or broccoli.
The afternoon snack is usually an apple and a banana, and maybe some more quinoa if there's an afternoon workout thrown in. And dinner is a lighter version of lunch, usually just the quinoa with a bit of curry or cup of soup.
This routine has us feeling strong and with tons of energy throughout the day. We wake up early and try to get to bed before midnight, but admittedly our one nutritional weakness at this point is getting enough rest. Rest is just as important to the body and mind as the food we eat, so it's definitely got to be one of our resolutions in the new year to be more mindful of this.
Well, that's it for now. I'm going to be studying the ACE materials pretty hard over the next week or so. I have a lot of work to do to prepare for the new semester, too. I'm teaching that Overcoming Obesity class and preparing my motivational talk. I also have a new class in the social sciences department at MDC starting - Seminar for Student Success. I'm psyched for the new year, and am so thankful that God has given me the strength to accomplish so many of my personal goals in 2010.
Showing posts with label diet and exercise. Show all posts
Showing posts with label diet and exercise. Show all posts
Friday, December 24, 2010
Tuesday, October 5, 2010
Setting new goals as I reach 282 pounds
It's the beginning of October and time for another weigh-in. As of this morning, I'm weighing in at 282 pounds, which represents a total loss of 135 pounds since starting this whole thing back in the winter of 2009.
Obviously I'm pleased with my progress - lately I've been losing about 1.5 pounds per week, which by all accounts is quite a healthy pace. Still, I think it's time to set some new goals. So here goes...
It's about three months to New Year's, so that seems like a good marker for a short-term weight-loss goal. I think that 20 pounds in that time period is do-able (considering my current pace), so my goal is to reach 265 pounds by January 1, 2011.
In the mid range, I would like to achieve 250 pounds by Valentine's Day. And then 230 pounds by Memorial Day. At this rate, I would be on target to achieve my long-range goal of 217 pounds by my birthday, in August.
I know this is going to be a tough challenge to remain focused, but I'm not really going to focus solely on the weight loss. Instead, these are really just markers. My true goals include continuing to progressively increase my level of fitness through daily exercise.
Lately I've been riding my bike about 10 miles, once per week. My goal in the short term is to double this to 10 miles twice weekly. In the mid range I would like to begin doing two additional shorter rides - about five miles - two mornings each week before work.
Well, that's it for now. More goals to come.
Obviously I'm pleased with my progress - lately I've been losing about 1.5 pounds per week, which by all accounts is quite a healthy pace. Still, I think it's time to set some new goals. So here goes...
It's about three months to New Year's, so that seems like a good marker for a short-term weight-loss goal. I think that 20 pounds in that time period is do-able (considering my current pace), so my goal is to reach 265 pounds by January 1, 2011.
In the mid range, I would like to achieve 250 pounds by Valentine's Day. And then 230 pounds by Memorial Day. At this rate, I would be on target to achieve my long-range goal of 217 pounds by my birthday, in August.
I know this is going to be a tough challenge to remain focused, but I'm not really going to focus solely on the weight loss. Instead, these are really just markers. My true goals include continuing to progressively increase my level of fitness through daily exercise.
Lately I've been riding my bike about 10 miles, once per week. My goal in the short term is to double this to 10 miles twice weekly. In the mid range I would like to begin doing two additional shorter rides - about five miles - two mornings each week before work.
Well, that's it for now. More goals to come.
Thursday, April 8, 2010
3 months on Nutrisystem and more than 60 pounds down!
I've been on Nutrisystem for three months now, and I've lost a little over 60 pounds. When I started I was optimistic, but you know, it was an optimism tempered with doubt that always reared its ugly head by the third or fourth week of starting other health plans. Somehow, though, I knew this time things would be different. And with NS, they have been. Way different.
I haven't had any difficulty staying on the program, and in fact I find it's reduced stress in my life because I now have more control over what I put into my body and can predict what will happen if I continue to eat and live my life in a healthy way. I will lose weight!
I was on the regular men's plan for a while, but now am on the vegetarian plan, mostly because it's 30 bucks cheaper each month. I do eat out a few times a week, but I stick to my special places where I can get a simple meal that fits the NS guidelines to a tee.
My favorite place to eat out is Panera. First of all, they have a Greek salad that is amazing. I ask for half the regular serving of Feta, get no dressing at all, add on grilled chicken and substitute the regular baguette with the whole grain version. I've never counted the calories on this, but it comes with plenty of veggies, plus a few black olives for my fat serving and the Feta for the protein, plus the portion size seems pretty reasonable. (Besides, I find that if I count calories too much I don't focus on what's really important, which is fueling my body for the day.)
The other reason I love Panera is that they allow dogs on the outdoor patio. At 402 pounds this wouldn't have been such a great thing - I never used to fit in those tiny patio chairs. But now I fit fine, and my dogs eat half of my multigrain baguette for me, which wittles the bread portion down to a more suitable size.
To be honest, I haven't really exercised a whole lot during these first three months, although I did increase regular activity a bit, like choosing to park farther from the door while out shopping and (sometimes) taking the stairs. Now, though, I find that I'm exercising more just because I don't think of certain things as exercise anymore. Like I take my dogs on brisk mile-long walks now instead of just taking them to the dog park. Besides being a treat for them, it's a treat for me because I save on gas and the walk tuckers them out so they aren't bouncing off the walls all evening.
Well, I'm not sure when I'll post again; we'll see when the next milestone inspires me. Till then...gotta keep on keepin' on!
I haven't had any difficulty staying on the program, and in fact I find it's reduced stress in my life because I now have more control over what I put into my body and can predict what will happen if I continue to eat and live my life in a healthy way. I will lose weight!
I was on the regular men's plan for a while, but now am on the vegetarian plan, mostly because it's 30 bucks cheaper each month. I do eat out a few times a week, but I stick to my special places where I can get a simple meal that fits the NS guidelines to a tee.
My favorite place to eat out is Panera. First of all, they have a Greek salad that is amazing. I ask for half the regular serving of Feta, get no dressing at all, add on grilled chicken and substitute the regular baguette with the whole grain version. I've never counted the calories on this, but it comes with plenty of veggies, plus a few black olives for my fat serving and the Feta for the protein, plus the portion size seems pretty reasonable. (Besides, I find that if I count calories too much I don't focus on what's really important, which is fueling my body for the day.)
The other reason I love Panera is that they allow dogs on the outdoor patio. At 402 pounds this wouldn't have been such a great thing - I never used to fit in those tiny patio chairs. But now I fit fine, and my dogs eat half of my multigrain baguette for me, which wittles the bread portion down to a more suitable size.
To be honest, I haven't really exercised a whole lot during these first three months, although I did increase regular activity a bit, like choosing to park farther from the door while out shopping and (sometimes) taking the stairs. Now, though, I find that I'm exercising more just because I don't think of certain things as exercise anymore. Like I take my dogs on brisk mile-long walks now instead of just taking them to the dog park. Besides being a treat for them, it's a treat for me because I save on gas and the walk tuckers them out so they aren't bouncing off the walls all evening.
Well, I'm not sure when I'll post again; we'll see when the next milestone inspires me. Till then...gotta keep on keepin' on!
Thursday, February 4, 2010
So close, yet so far away
After noticing for the past week that all of my clothes were getting loose I decided yesterday to go try on clothes at Rochester Big & Tall. A year ago when I weighed 417 I was pushing 5XL, although I never bought anything at that size (I would just squeeze into the 4XL, popping a few buttons along the way). Also, my waist size was 52. But I'm glad to report that now I'm fitting comfortably into 3XL and was able to slide into Ralph Lauren jeans with a 46 waist. They were a bit snug, but it boosted my confidence as well as my committment to this weight-loss regime I'm on.
That said, when I think about my goal of reaching 220 pounds it still seems so far away. I've lost about 40, but how long will it take to lose another 150? Will I be able to do it? I'm taking it one day at a time, but I'm setting some short-term goals that I hope to achieve while making it toward the big one. If I can lose five pounds a week until I reach 310 and then three pounds a week after that, here's what I'm working toward achieving:
By March 1: 350
By April 1: 330
By May 1: 310
By June 1: 295
By July 1: 280
By August 1: 265
By September 1: 250
By October 1: 235
By November 1: 220
At this rate I'll reach my goal by Thanksgiving. This sounds impossible, and I promise not to beat myself emotionally if I don't achieve this. But I really do believe I can do it if I continue the path I'm on and steadily ramp up the exercise along the way. What do you think? Can I do it?
That said, when I think about my goal of reaching 220 pounds it still seems so far away. I've lost about 40, but how long will it take to lose another 150? Will I be able to do it? I'm taking it one day at a time, but I'm setting some short-term goals that I hope to achieve while making it toward the big one. If I can lose five pounds a week until I reach 310 and then three pounds a week after that, here's what I'm working toward achieving:
By March 1: 350
By April 1: 330
By May 1: 310
By June 1: 295
By July 1: 280
By August 1: 265
By September 1: 250
By October 1: 235
By November 1: 220
At this rate I'll reach my goal by Thanksgiving. This sounds impossible, and I promise not to beat myself emotionally if I don't achieve this. But I really do believe I can do it if I continue the path I'm on and steadily ramp up the exercise along the way. What do you think? Can I do it?
Friday, January 29, 2010
Before at 417 and now at 378
The picture above is me at my heaviest - 417 pounds in the summer of 2008. I first started to work on my weight in January of 2009 and lost 30 pounds, getting down to 387 pounds before gaining 15 back by the end of the year. The picture below represents me at my current weight, 378 (well, actually this pic shows me a few days ago at 380). I still have a long way to go, but as the picture shows, I'm well on my way!
Feeling good as I go into week 4
Today was my third weigh-in, and while I only lost four pounds in the past week I'm not discouraged because I'm losing the weight at a healthy pace. And there are other measures to this diet than just the weight. I'm noticing my clothes are fitting better (except for my jeans, which I can't seem to keep up!), and I'm feeling a lot better, less winded when doing regular daily tasks.
In fact, this morning in the shower I noticed how much easier it was to twist to wash my back and bend (without having to hold on to the wall) to wash my feet. And while I used to take breaks between vacuuming and washing dishes or cleaning the bathroom and doing laundry, now I just go from one task to the next and get things done in half the time.
This week my goal is to increase my exercise. I plan from this point forward is to get at least 20 minutes of exercise four times per week. And by exercise, I don't mean walking the dogs...I mean biking or working out at the gym. Plus, I plan on adding more lifestyle exercise into the mix.
I've taken a part time job waiting tables, which is something that made me sweat in my 20s. So I expect this to really heighten the effects of my healthier diet. I just hope I can manage to organize the regular eating times required by the Nutrisystem diet around my new working schedule. And of course serving all of that tempting food is going to be a bit of a challenge.
In fact, this morning in the shower I noticed how much easier it was to twist to wash my back and bend (without having to hold on to the wall) to wash my feet. And while I used to take breaks between vacuuming and washing dishes or cleaning the bathroom and doing laundry, now I just go from one task to the next and get things done in half the time.
This week my goal is to increase my exercise. I plan from this point forward is to get at least 20 minutes of exercise four times per week. And by exercise, I don't mean walking the dogs...I mean biking or working out at the gym. Plus, I plan on adding more lifestyle exercise into the mix.
I've taken a part time job waiting tables, which is something that made me sweat in my 20s. So I expect this to really heighten the effects of my healthier diet. I just hope I can manage to organize the regular eating times required by the Nutrisystem diet around my new working schedule. And of course serving all of that tempting food is going to be a bit of a challenge.
Friday, January 22, 2010
20 pounds and counting
Today marks the end of my second week on Nutrisystem. I didn't lose as much as my first week, but I'm happy to report that I've lost a full 20 pounds!
To be honest, I'm shocked at how easy it has been to stay on this diet. It's pretty simple to follow, just eat one of their pre-packaged items and then eat tons of vegetables and a few fruits throughout the day. I think what makes it easy for me is that they also provide three snack options a day, one in the morning, one in the afternoon and one in the evening.
The morning snack is a dairy/protein, like yogurt, cottage cheese or an egg. And the afternoon and evening snacks are pre-packaged and are either sweet or salty. Sweet options include stuff like a fudge brownie, chocolate cake or a cookie, and salty options are things like pretzels, herb flavored snack mix or soy crisps. This makes me happy!
BUT, and yes, there's a but, I'm a bit annoyed that during week one I lost almost double what I lost week two. Friends and fellow dieters are telling me I should shock my system with a cheat day, but that seems counterproductive to me. The Nutrisystem people say I just need to stick to it, and that slower weight loss is healthier weight loss. Tell that to the contestants on the Biggest Loser!
Okay, that wasn't a fair shot, because honestly I'm not putting in the effort to exercise the way those people do. Maybe that's what I should focus on this week, not giving in to a cheat day but kicking it up a notch and focusing on fitness. This is the dilemma I'm weighing right now, at 4 p.m. on a Friday. The cheating is tempting...wonder what I'll do.
To be honest, I'm shocked at how easy it has been to stay on this diet. It's pretty simple to follow, just eat one of their pre-packaged items and then eat tons of vegetables and a few fruits throughout the day. I think what makes it easy for me is that they also provide three snack options a day, one in the morning, one in the afternoon and one in the evening.
The morning snack is a dairy/protein, like yogurt, cottage cheese or an egg. And the afternoon and evening snacks are pre-packaged and are either sweet or salty. Sweet options include stuff like a fudge brownie, chocolate cake or a cookie, and salty options are things like pretzels, herb flavored snack mix or soy crisps. This makes me happy!
BUT, and yes, there's a but, I'm a bit annoyed that during week one I lost almost double what I lost week two. Friends and fellow dieters are telling me I should shock my system with a cheat day, but that seems counterproductive to me. The Nutrisystem people say I just need to stick to it, and that slower weight loss is healthier weight loss. Tell that to the contestants on the Biggest Loser!
Okay, that wasn't a fair shot, because honestly I'm not putting in the effort to exercise the way those people do. Maybe that's what I should focus on this week, not giving in to a cheat day but kicking it up a notch and focusing on fitness. This is the dilemma I'm weighing right now, at 4 p.m. on a Friday. The cheating is tempting...wonder what I'll do.
Thursday, January 7, 2010
Back on the wagon - this time with NutriSystem
It's been a year since I've written anything for this blog. After losing about 30 pounds last year I gave up my fantastic new diet and went back to living life in the fast food fast lane. I didn't mean to. It's not like the food is what lured me back. It's the convenience. I live alone, and cooking every day just seemed like a waste of time. Not to mention, it was a waste of food! I never got the hang of buying just the right amount of salads and fixin's so that I could eat it all before it spoiled in my fridge. And where was the flexibility? Sometimes I'd hit the road for a few days, and what then? I'd try making healthy choices while eating out, but it just seemed so unsatisfying, and before I knew it I was back to my old tricks again. "I'll take a number 10 with a large orange drink and a double cheeseburger, please".
Ultimately, I decided to quit my diet, and I figured I'd just abandon this blog forever. So why didn't I just delete all the previous entries? Good question. I guess it's because I didn't want the dream to end. "I'm not just going to flounder here at 400 pounds until disease and heart problems begin start to set in", I thought. "I'm not just going to die alone, choking on a ham sandwich, am I?"
Well, I can't predict the future, but I can certainly say that for the moment it is not my plan to give up like that. My methods were well thought out and based on some really good ideas, but executing said methods and ideas was just, well, not easy enough for me to follow through.
Now, nearly a year since my last entry, I'm ready to move on from my past. I'm not trying to delete it, but rather learn from it. I need something easier. And since I can't afford a person chef, I've chosen the next best thing. I've ordered my first month's supply of pre-packaged foods from NutriSystem. Marie Osmond did it...so can I! LOL. Seriously, though, I did a lot of research into all the different diet plans out there and believe that this one is the right one for me. Here's why:
TOP FIVE REASONS I CHOSE NUTRISYSTEM
1. PRICE. It's nearly half of what Jenny Craig would have cost me, and while I understood where I'd be starting with that program, it seemed so vague as to where I'd end up...and how much it would cost me along the way. NutriSystem is costing me $329 per month for their food (and I still have to figure out the additional cost of fruits, veggies, eggs, etc.). For the first two months I get five weeks of food for the price of four. And after two months the price goes down by five percent.
2. NUTRITION. The person I trust most for issues like this - my friend Angela, who's a nurse practitioner here in South Florida - says that if she were to go on any of these pre-packaged plans it would be NutriSystem. The diet is based on the glycemic index, and while I'm not totally sure what that means I do know that it's geared to keep me from having hunger spikes thoughout the day so I can avoid feelings of hunger and the urge to binge.
3. EASE OF USE. Pre-packaged food is sent to you in the beginning of the month and all you have to do is pop the stuff into the microwave and prepare small portions of fresh fruits and vegetables you've bought at the market to go along with the hot meal. You don't even have to freeze the foods. They're all prepared in some sort of way that you can just stick them in your pantry or whatever. (I'll have more on this later, once I've checked out the foods for myself.)
4. SUPPORT. NutriSystem has an awesome website where you can keep a journal of foods you eat, feelings you're having about the diet, your daily exercise, etc. It's not for the public but for you. You can log all the pertinent information about your body as you lose the weight and track your progress. They also have chat rooms and discussion boards so you can talk with other people going through the process. I've already chatted with some amazing people who are so encouraging and also give you tips on choosing what food is good and what food is, well, not worth trying. And you can select your food, changing your order each month if you want to, right on the web.
5. MARIE OSMOND. How can you say no to this woman? I mean, Valerie Bertinelli is cool and all, but Marie is a little bit country and I'm a little bit rock n' roll! Okay, that's lame, but seriously, when I saw her on the commercial the other night I just got the feeling that if she could do it then I could too. And secretly, I've had a crush on her since I was a kid. Who knows, maybe I'll get to meet her one day after I've lost 150 pounds or something and NutriSystem decides to put me in one of their ads or have me go on Regis and Kelly for a weight loss fashion show or something. Hmmm. A boy can dream, can't he? (By the way, does anyone have Wynona Judd's number? I'd love to start this weight loss journey with her!)
Ultimately, I decided to quit my diet, and I figured I'd just abandon this blog forever. So why didn't I just delete all the previous entries? Good question. I guess it's because I didn't want the dream to end. "I'm not just going to flounder here at 400 pounds until disease and heart problems begin start to set in", I thought. "I'm not just going to die alone, choking on a ham sandwich, am I?"
Well, I can't predict the future, but I can certainly say that for the moment it is not my plan to give up like that. My methods were well thought out and based on some really good ideas, but executing said methods and ideas was just, well, not easy enough for me to follow through.
Now, nearly a year since my last entry, I'm ready to move on from my past. I'm not trying to delete it, but rather learn from it. I need something easier. And since I can't afford a person chef, I've chosen the next best thing. I've ordered my first month's supply of pre-packaged foods from NutriSystem. Marie Osmond did it...so can I! LOL. Seriously, though, I did a lot of research into all the different diet plans out there and believe that this one is the right one for me. Here's why:
TOP FIVE REASONS I CHOSE NUTRISYSTEM
1. PRICE. It's nearly half of what Jenny Craig would have cost me, and while I understood where I'd be starting with that program, it seemed so vague as to where I'd end up...and how much it would cost me along the way. NutriSystem is costing me $329 per month for their food (and I still have to figure out the additional cost of fruits, veggies, eggs, etc.). For the first two months I get five weeks of food for the price of four. And after two months the price goes down by five percent.
2. NUTRITION. The person I trust most for issues like this - my friend Angela, who's a nurse practitioner here in South Florida - says that if she were to go on any of these pre-packaged plans it would be NutriSystem. The diet is based on the glycemic index, and while I'm not totally sure what that means I do know that it's geared to keep me from having hunger spikes thoughout the day so I can avoid feelings of hunger and the urge to binge.
3. EASE OF USE. Pre-packaged food is sent to you in the beginning of the month and all you have to do is pop the stuff into the microwave and prepare small portions of fresh fruits and vegetables you've bought at the market to go along with the hot meal. You don't even have to freeze the foods. They're all prepared in some sort of way that you can just stick them in your pantry or whatever. (I'll have more on this later, once I've checked out the foods for myself.)
4. SUPPORT. NutriSystem has an awesome website where you can keep a journal of foods you eat, feelings you're having about the diet, your daily exercise, etc. It's not for the public but for you. You can log all the pertinent information about your body as you lose the weight and track your progress. They also have chat rooms and discussion boards so you can talk with other people going through the process. I've already chatted with some amazing people who are so encouraging and also give you tips on choosing what food is good and what food is, well, not worth trying. And you can select your food, changing your order each month if you want to, right on the web.
5. MARIE OSMOND. How can you say no to this woman? I mean, Valerie Bertinelli is cool and all, but Marie is a little bit country and I'm a little bit rock n' roll! Okay, that's lame, but seriously, when I saw her on the commercial the other night I just got the feeling that if she could do it then I could too. And secretly, I've had a crush on her since I was a kid. Who knows, maybe I'll get to meet her one day after I've lost 150 pounds or something and NutriSystem decides to put me in one of their ads or have me go on Regis and Kelly for a weight loss fashion show or something. Hmmm. A boy can dream, can't he? (By the way, does anyone have Wynona Judd's number? I'd love to start this weight loss journey with her!)
Tuesday, December 30, 2008
The First Official Weigh-In: Surprise source of motivation
I finally got the WeighMax W-op440 scale I ordered from Raven Scales Online, a seller on eBay, last week. I had to order a special scale since the last time I weighed myself a couple of months ago it registered at more than 400 pounds, and even the heavy-duty kind you can find at most retail stores only go up to 300 or 350 at the most.
I was excited about weighing in, because I've been implementing healthier foods into my diet slowly but surely. But during the past month I hadn't really kept myself from eating out, and I was still snacking on Snickers and Reese Cups at least a couple of times per week, so I thought I might be at the same weight and perhaps even more (which is why I pessimistically ordered a 440 max scale instead of being optimistic and buying the 400-pound model).
Anyway, the last week and a half of sticking to an extremely healthy diet (even during the holidays), and walking and biking (although in limited amounts), must have paid off. My weight is now down to 388 pounds! This may not seem like something to celebrate, but it is certainly something to motivate me to keep up what I've been doing and add even more exercise to the equation.
In related news, a friend of mine is getting rid of a BowFlex home gym he bought in 2006 and has never used, and he's offered it to me for free as long as I haul it away. I hope to be going over there tonight or tomorrow to get it. I'm hoping I'll enjoy the workouts at home, cuz that'll save me lots of cash on joining a gym.
Until next time...thanks for reading!
I was excited about weighing in, because I've been implementing healthier foods into my diet slowly but surely. But during the past month I hadn't really kept myself from eating out, and I was still snacking on Snickers and Reese Cups at least a couple of times per week, so I thought I might be at the same weight and perhaps even more (which is why I pessimistically ordered a 440 max scale instead of being optimistic and buying the 400-pound model).
Anyway, the last week and a half of sticking to an extremely healthy diet (even during the holidays), and walking and biking (although in limited amounts), must have paid off. My weight is now down to 388 pounds! This may not seem like something to celebrate, but it is certainly something to motivate me to keep up what I've been doing and add even more exercise to the equation.
In related news, a friend of mine is getting rid of a BowFlex home gym he bought in 2006 and has never used, and he's offered it to me for free as long as I haul it away. I hope to be going over there tonight or tomorrow to get it. I'm hoping I'll enjoy the workouts at home, cuz that'll save me lots of cash on joining a gym.
Until next time...thanks for reading!
Sunday, December 28, 2008
Supplements (and you!) are supporting my success
I've been doing a lot of experimenting with my diet since my last post four days ago. I've started cooking a lot more, and I'm pleased to say I have only eaten out once - on Christmas eve. The fast food joints have called to me on a couple of occasions, but I've been able to abstain.
Part of my success can be attributed to the supplements I've been taking. I've been taking a GNC Mega Men Performance and Vitality Vitapak (with a multivitamin, fish oil, whole oat powder, an amino acid and a couple of other "manly" nutrients), and I've been starting off each morning with a smoothie made from 1/2 cup of skim milk, 1/2 cup of plain low fat yogurt, a few blackberries and a scoop of low fat whey protein (100% Gold Standard Whey from Optimum Nutrition). Also, I'm taking WellBetX's PGX, which is a soluble fiber complex and sugar blocker, to help me control crashes and cravings, and to help suppress my appetite a bit. It took some searching, but I found this product at The Vitamin Shoppe.
With the help of these supplements, I've been able stick to the diet guidelines I posted in my last post. Unfortunately, because of the weather, I haven't been able to stick to my plan of biking daily to prepare for my new commute. So instead of biking to the train tomorrow, I'm going to drive to the train station in Albuquerque and then walk to my office from my stop in Santa Fe (about 3/4 mile each way). This may not seem like much, but for me it's more than I'm accustomed to, so I think it'll make a difference.
I want to thank everyone for reading my blog and for sending me your emails of encouragement. This is a daunting undertaking. If anyone reading this can relate with my battle of the bulge please let me know and share your struggles, too, so maybe we can gain strength from each other. Please sign up for an account if you don't have one so you can subscribe or follow the blog. Thanks!
Part of my success can be attributed to the supplements I've been taking. I've been taking a GNC Mega Men Performance and Vitality Vitapak (with a multivitamin, fish oil, whole oat powder, an amino acid and a couple of other "manly" nutrients), and I've been starting off each morning with a smoothie made from 1/2 cup of skim milk, 1/2 cup of plain low fat yogurt, a few blackberries and a scoop of low fat whey protein (100% Gold Standard Whey from Optimum Nutrition). Also, I'm taking WellBetX's PGX, which is a soluble fiber complex and sugar blocker, to help me control crashes and cravings, and to help suppress my appetite a bit. It took some searching, but I found this product at The Vitamin Shoppe.
With the help of these supplements, I've been able stick to the diet guidelines I posted in my last post. Unfortunately, because of the weather, I haven't been able to stick to my plan of biking daily to prepare for my new commute. So instead of biking to the train tomorrow, I'm going to drive to the train station in Albuquerque and then walk to my office from my stop in Santa Fe (about 3/4 mile each way). This may not seem like much, but for me it's more than I'm accustomed to, so I think it'll make a difference.
I want to thank everyone for reading my blog and for sending me your emails of encouragement. This is a daunting undertaking. If anyone reading this can relate with my battle of the bulge please let me know and share your struggles, too, so maybe we can gain strength from each other. Please sign up for an account if you don't have one so you can subscribe or follow the blog. Thanks!
Wednesday, December 24, 2008
My Diet and Exercise Plan
I've been paying attention to a lot of diet advice from books, magazines and afternoon talk shows lately, so I have a pretty good idea of the nutritional principles that will work for me. I plan to:
1. Eat six times per day and in smaller portions to avoid crashes that lead to cravings
2. Prepare meals ahead of time to make sure I have healthy food ready when I get hungry
3. Incorporate "power foods" like almonds, yogurt, berries, oatmeal and whole grains that will help me maximize my calorie intake for energy and stamina
4. Eat more fiber-rich foods to make me full faster
5. Eat foods that are rich in vitamins and nutrients, especially antioxidants
6. Reduce my salt and sugar intake, and eat more fruit to satisfy my sweet tooth while avoiding empty calories
I also plan on adding exercise to the equation by incorporating it into my daily routine rather than tacking it onto a to-do list, which has always failed me in the past. I commute from Albuquerque to Santa Fe on the new Rail Runner Express. My home is three and a quarter miles from the downtown Albuquerque train station, and my workplace is a little over half a mile from where the train stops in Santa Fe. As a result, I'll be riding my bike about eight miles every day - four miles at 6 a.m. and another four miles at 6:30 p.m.
Because of the hours I'll be traveling, I also have to plan my diet to fit my routine. Here's a sample of my planned diet for workdays:
5:15 a.m.
¾ cup oatmeal cooked in water
2 tbsp skim milk
2 tsp brown sugar
1 banana
6:30 a.m. - to eat on the train
protein bar
10:30 a.m.
10 almonds
1 banana
1 cup flavored yogurt
12:30 p.m.
1 can of tuna
2 slices whole wheat white bread (to make a sandwich)
1 tsp olive oil
1 hard boiled egg
½ avocado, sliced
1 leaf green or red lettuce
1 apple
3 p.m.
10 almonds
1 cup flavored yogurt
5:30 p.m. - prepacked to eat on the train
6 oz chicken cutlet
1 cup broccoli, cooked
2 leaves green or red lettuce
½ cucumber
½ tomato
¼ cup beans (navy, kidney, lima)
1 tbsp olive oil
1 tbsp balsamic vinegar
7:30 p.m.
Smoothie with:
½ cup nonfat plain yogurt
½ cup skim milk
¼ cup frozen blackberries
1 tbsp peanut butter or whey protein
1 packet Splenda
I'll also be taking supplements to help me be sure I'm getting all the daily nutritional requirements. For now I'm trying the Mega Men Performance and Vitality Vitapak from GNC. I'm no nutritionist, and I haven't counted the calories of this diet, but compared to the fast, fatty foods that have been the staple of my diet I think this plan will serve me well.
If you have any advice or tips for me, please leave your comments here. I'm going to need all the support and encouragement I can get!
1. Eat six times per day and in smaller portions to avoid crashes that lead to cravings
2. Prepare meals ahead of time to make sure I have healthy food ready when I get hungry
3. Incorporate "power foods" like almonds, yogurt, berries, oatmeal and whole grains that will help me maximize my calorie intake for energy and stamina
4. Eat more fiber-rich foods to make me full faster
5. Eat foods that are rich in vitamins and nutrients, especially antioxidants
6. Reduce my salt and sugar intake, and eat more fruit to satisfy my sweet tooth while avoiding empty calories
I also plan on adding exercise to the equation by incorporating it into my daily routine rather than tacking it onto a to-do list, which has always failed me in the past. I commute from Albuquerque to Santa Fe on the new Rail Runner Express. My home is three and a quarter miles from the downtown Albuquerque train station, and my workplace is a little over half a mile from where the train stops in Santa Fe. As a result, I'll be riding my bike about eight miles every day - four miles at 6 a.m. and another four miles at 6:30 p.m.
Because of the hours I'll be traveling, I also have to plan my diet to fit my routine. Here's a sample of my planned diet for workdays:
5:15 a.m.
¾ cup oatmeal cooked in water
2 tbsp skim milk
2 tsp brown sugar
1 banana
6:30 a.m. - to eat on the train
protein bar
10:30 a.m.
10 almonds
1 banana
1 cup flavored yogurt
12:30 p.m.
1 can of tuna
2 slices whole wheat white bread (to make a sandwich)
1 tsp olive oil
1 hard boiled egg
½ avocado, sliced
1 leaf green or red lettuce
1 apple
3 p.m.
10 almonds
1 cup flavored yogurt
5:30 p.m. - prepacked to eat on the train
6 oz chicken cutlet
1 cup broccoli, cooked
2 leaves green or red lettuce
½ cucumber
½ tomato
¼ cup beans (navy, kidney, lima)
1 tbsp olive oil
1 tbsp balsamic vinegar
7:30 p.m.
Smoothie with:
½ cup nonfat plain yogurt
½ cup skim milk
¼ cup frozen blackberries
1 tbsp peanut butter or whey protein
1 packet Splenda
I'll also be taking supplements to help me be sure I'm getting all the daily nutritional requirements. For now I'm trying the Mega Men Performance and Vitality Vitapak from GNC. I'm no nutritionist, and I haven't counted the calories of this diet, but compared to the fast, fatty foods that have been the staple of my diet I think this plan will serve me well.
If you have any advice or tips for me, please leave your comments here. I'm going to need all the support and encouragement I can get!
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