I just finished watching Super Size Me. What happened to this man's body was plain frightening! And what's worse is that I used to eat fast food probably once a day (on average). I am ecstatic that I am off that treadmill. What an influence on my health that is going to make! Now I am watching The Future of Food. All this information is to help me make better choices and to give me mental fuel to stick with the choices I make.
This week has been a fairly good one. I've consistently made good choices with my food although I have not exercised as much as I did in the two weeks previous. I only lost one pound this week. At first I was disappointed. But even if I only lose a pound a week, in a few months I will have reached my goal. So I can't be too disappointed with that. I can tell that my clothes are fitting differently. And I can tell the difference in the way I am feeling. And weight-wise, I am 1/3 of the way there. That's is pretty exciting to me!
Saturday, January 22, 2011
Monday, January 17, 2011
Keep the Goal in Site
Every day I try to read something to give me ideas and keep my motivation up. Today I read about keeping your goal always in front of you, out in plain site so you can't forget where you are headed or sweep it under the rug. They also advised finding some pictures that embody where you would like to be and place those around the house. So I bought a fitness magazine and found some really fit, healthy women. I taped those up to my bathroom mirror along with some words of encouragement and a photo of me now (looking less than fit) and one from several years ago when I was pretty happy with myself. I'm not sure if all this will inspire me, or depress me! But I do know it will keep the goal right there before my eyes. If I choose to ignore it, it will be a conscious choice and not an unconscious slip-up. I'm learning health is a choice I make every day at the table and at the gym (or on the couch). Today I chose wisely. And with the right motivation in place, I plan to make that a trend.
Wednesday, January 12, 2011
Strength Training
The new book I'm reading deals mainly with clean eating and strength training. So to prime the pump, here are some facts about strength training taken from an article I found called:
1. Strength training preserves muscle mass during weight loss.
According to a University of Michigan research study, at least 25% to 30% of weight lost by dieting alone is not fat but lean tissue, muscle, bone and water. However, strength training helps dieters preserve muscle mass while still losing weight.
2. Strength training elevates your metabolism.
Starting in their twenties, most people (especially women) lose half a pound of muscle every year if they aren't strength training to preserve it. After age 60, this rate of loss doubles. But regular strength training can preserve muscle throughout the lifespan, and rebuild the muscle lost.
3. Strength training helps you lose weight more easily (or eat more without gaining weight).
Since muscle is active tissue (unlike fat, which is inert), it requires energy to maintain. The more muscle you have, the more you can eat without gaining weight. Strength training can provide up to a 15% increase in metabolic rate, which is helpful for weight loss and long-term weight control.
For every additional pound of muscle you gain, your body will burn about 50 more calories each day. A study by Wayne Westcott, Ph.D., from the South Shore YMCA in Quincy, Massachusetts, showed that a woman who strength trains two or three times a week for eight weeks gains 1.75 lbs of muscle and loses 3.5 lbs of fat.
And John Hopkins researchers found that while aerobic exercise burns more calories at the time you are exercising, your metabolism returns to normal about 30 minutes after you finish your workout. Individuals who perform strength training, however, elevate their metabolisms (burn more calories) for two hours after their workouts end.
4. Strength training increases bone density.
A study conducted by Miriam E. Nelson, Ph.D. of Tufts University found that strength training increases both muscle mass and bone density. Dr. Nelson’s research showed that women who lifted weights did not lose any bone density throughout the study, and actually gained an average of 1% more bone mass in the hip and spine. Non-exercising women lost 2% to 2.5% of bone mass during the same period of time.
Another University of Arizona study showed a 3% increase in spine and hip bone mineral density after an 18-month strength training program among women, ages 28 to 39.
5. Strength training counteracts depression.
In a study of 32 men and women who suffered from chronic depression, Nalin Singh, M.D. and Tufts University associates divided the individuals into two groups. They directed half to perform strength training while the other half received health information. After three months, 14 of the 16 members who lifted weights felt better and no longer met the criteria for depression. A Harvard study also showed that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling alone.
6. Strength training reduces sleep difficulties.
Ten people in Dr. Singh’s strength training group (see reason 5, above) also reported sleep difficulties at the start of the study. After 12 weeks, six of the 10 reported they no longer had trouble sleeping—they fell asleep more quickly, slept more deeply, awakened less often and slept longer.
7. Strength training reduces your risk of diabetes.
Adult-onset (Type 2) diabetes is a growing problem, with over 14 million Americans suffering from the condition. Research shows that strength training can increase glucose utilization in the body by 23% in just four months. As muscles contract and relax during exercise, they use sugar for energy. To meet this energy need, your body uses sugar supplies in your blood, reducing your blood sugar levels.
8. Strength training lowers your blood pressure.
The University of Arizona study (see reason 4, above) also showed resting blood pressure (RBP) levels were impacted by strength training. Strength training participants shifted from the high-normal RBP category to normal RBP levels. Regular exercise, including strength training, strengthens the heart, allowing it to pump more blood with less effort. The less your heart has to work, the less force (or pressure) is exerted on your arteries.
9. Strength training helps you age more gracefully.
As you age, muscle mass decreases (if you're not working to preserve it), which can cause skin to sag in not-so-pretty ways. By strength training, you can fight age-related muscle loss and maintain a more youthful physique.
10. Strength training improves your quality of life.
Building muscle allows you to get more out of life. Everyday activities, such as lifting children (or grandchildren), carrying groceries, and working in the yard are much easier when you’re not struggling with the effort. Being in shape also makes you more confident, helps you stand taller and makes you feel great about yourself. And what’s better than that?
Learn to Love Strength Training : Improve Your Health and Your Appearance-- By Leanne Beattie, Health & Fitness Writer
1. Strength training preserves muscle mass during weight loss.
According to a University of Michigan research study, at least 25% to 30% of weight lost by dieting alone is not fat but lean tissue, muscle, bone and water. However, strength training helps dieters preserve muscle mass while still losing weight.
2. Strength training elevates your metabolism.
Starting in their twenties, most people (especially women) lose half a pound of muscle every year if they aren't strength training to preserve it. After age 60, this rate of loss doubles. But regular strength training can preserve muscle throughout the lifespan, and rebuild the muscle lost.
3. Strength training helps you lose weight more easily (or eat more without gaining weight).
Since muscle is active tissue (unlike fat, which is inert), it requires energy to maintain. The more muscle you have, the more you can eat without gaining weight. Strength training can provide up to a 15% increase in metabolic rate, which is helpful for weight loss and long-term weight control.
For every additional pound of muscle you gain, your body will burn about 50 more calories each day. A study by Wayne Westcott, Ph.D., from the South Shore YMCA in Quincy, Massachusetts, showed that a woman who strength trains two or three times a week for eight weeks gains 1.75 lbs of muscle and loses 3.5 lbs of fat.
And John Hopkins researchers found that while aerobic exercise burns more calories at the time you are exercising, your metabolism returns to normal about 30 minutes after you finish your workout. Individuals who perform strength training, however, elevate their metabolisms (burn more calories) for two hours after their workouts end.
4. Strength training increases bone density.
A study conducted by Miriam E. Nelson, Ph.D. of Tufts University found that strength training increases both muscle mass and bone density. Dr. Nelson’s research showed that women who lifted weights did not lose any bone density throughout the study, and actually gained an average of 1% more bone mass in the hip and spine. Non-exercising women lost 2% to 2.5% of bone mass during the same period of time.
Another University of Arizona study showed a 3% increase in spine and hip bone mineral density after an 18-month strength training program among women, ages 28 to 39.
5. Strength training counteracts depression.
In a study of 32 men and women who suffered from chronic depression, Nalin Singh, M.D. and Tufts University associates divided the individuals into two groups. They directed half to perform strength training while the other half received health information. After three months, 14 of the 16 members who lifted weights felt better and no longer met the criteria for depression. A Harvard study also showed that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling alone.
6. Strength training reduces sleep difficulties.
Ten people in Dr. Singh’s strength training group (see reason 5, above) also reported sleep difficulties at the start of the study. After 12 weeks, six of the 10 reported they no longer had trouble sleeping—they fell asleep more quickly, slept more deeply, awakened less often and slept longer.
7. Strength training reduces your risk of diabetes.
Adult-onset (Type 2) diabetes is a growing problem, with over 14 million Americans suffering from the condition. Research shows that strength training can increase glucose utilization in the body by 23% in just four months. As muscles contract and relax during exercise, they use sugar for energy. To meet this energy need, your body uses sugar supplies in your blood, reducing your blood sugar levels.
8. Strength training lowers your blood pressure.
The University of Arizona study (see reason 4, above) also showed resting blood pressure (RBP) levels were impacted by strength training. Strength training participants shifted from the high-normal RBP category to normal RBP levels. Regular exercise, including strength training, strengthens the heart, allowing it to pump more blood with less effort. The less your heart has to work, the less force (or pressure) is exerted on your arteries.
9. Strength training helps you age more gracefully.
As you age, muscle mass decreases (if you're not working to preserve it), which can cause skin to sag in not-so-pretty ways. By strength training, you can fight age-related muscle loss and maintain a more youthful physique.
10. Strength training improves your quality of life.
Building muscle allows you to get more out of life. Everyday activities, such as lifting children (or grandchildren), carrying groceries, and working in the yard are much easier when you’re not struggling with the effort. Being in shape also makes you more confident, helps you stand taller and makes you feel great about yourself. And what’s better than that?
Bad Eating Day
The day started out fine. I had a whole wheat english muffin and yogurt for breakfast. But then for lunch I made the mistake of going to the cafeteria at the company where I do chair massage on Wednesdays. I got the grilled chicken gyro. It might have been a decent lunch if I hadn't given in to the french fry temptation! Then for dinner I had a PBJ and chips. Yikes! I'm not sure what happened. I was certainly stressed out today and worried about Nate being sick. I guess I'm more of an emotional eater than I recognized. But I will try not to make the mistake I've made in the past and let a couple of less-than-perfect meals derail me from getting back on track tomorrow! I still need to work-out tonight. I suppose I should do double-duty to help burn off those extra calories!
I picked up a book called The Clean-Eating Plan which is very interesting....more on that tomorrow.
I picked up a book called The Clean-Eating Plan which is very interesting....more on that tomorrow.
Monday, January 10, 2011
Beginning of Week 3
Here I am at the beginning of week 3. I've had good results so far. I have lost six pounds and am feeling really good. I've done the Biggest Loser Workout 5 times each week, plus walked in the morning some days as well. I've been using the app on my phone to count calories, which is something I've never done before. I've always just tried to cut all the "bad stuff" out of my diet. It's been eye-opening to say the least.
Revelation #1 came on the first day when I ate breakfast and lunch before I did my recording. Big mistake! I thought I was eating pretty well and found that I'd used almost a whole day's allotment by noon. So from then on, I started checking the calories before I ate. After that, I did much better. I found it was fairly easy to cut out the "bad stuff" because if I didn't I'd run out of calories VERY quickly.Revelation #2 was that the amount of food I used to eat in a day was so much more than what my body required. But I really had no idea. I didn't think of myself as a big eater. I guess I'd gotten used to eating a certain amount and it just seemed normal. All the super-size portions they serve at restaurants don't help any. But ultimately, what I thought was normal was not, so I've had to change my thinking.
Other results that I've noticed so far are that my back is feeling better than it has in a very long time, I am finding I have more energy and my mental outlook seems more upbeat. I guess I'm feeling proud of myself for sticking with the plan so far. It has just been two weeks, but it's a good, solid start!
Revelation #1 came on the first day when I ate breakfast and lunch before I did my recording. Big mistake! I thought I was eating pretty well and found that I'd used almost a whole day's allotment by noon. So from then on, I started checking the calories before I ate. After that, I did much better. I found it was fairly easy to cut out the "bad stuff" because if I didn't I'd run out of calories VERY quickly.Revelation #2 was that the amount of food I used to eat in a day was so much more than what my body required. But I really had no idea. I didn't think of myself as a big eater. I guess I'd gotten used to eating a certain amount and it just seemed normal. All the super-size portions they serve at restaurants don't help any. But ultimately, what I thought was normal was not, so I've had to change my thinking.
Other results that I've noticed so far are that my back is feeling better than it has in a very long time, I am finding I have more energy and my mental outlook seems more upbeat. I guess I'm feeling proud of myself for sticking with the plan so far. It has just been two weeks, but it's a good, solid start!
Monday, January 3, 2011
Week One
So for the first week, I chose to purchase "The Biggest Loser Workout" game to see if it could help me put this plan in motion. The purpose of "Wellness by the Week" is not necessarily to lose weight, but that will be a part of it. The larger purpose is to become more healthy and fit. That requires eating better and exercising and a natural byproduct of that will be losing weight-I hope.
In the past when I've tried changing my behaviors, I have had some limited success; but never has it become a permanent lifestyle change. So I tried to figure out why. One reason, I believe, was accountability. I really don't have anyone to "answer to" in my life. So if I eat cheeseburgers or broccoli, no one really knows or encourages me towards the good choices. What better way to be accountable than to put it out here for everyone to see. I'm hoping if I start to slack off, someone in cyberspace will step up and nudge me back in the right direction. The BL game does that as well. If you don't complete your assigned workouts or go over your daily calories, you lose points. In real life, you lose a lot more than points. But somehow losing points can motivate me in a different way. I guess I hate to lose at games, so perhaps that competitive streak will help me to stick with it!
So far, it's working. And so am I. I worked out five times last week-quite possibly a record for me. And I have been making really good food choices and mostly managing to stick to the 1300 calories recommended by Bob. I'm using an app on my phone to track food calories (which is quite eye opening-more on that next time) and calories burned through exercise.
So what it the focus this week? Water and veggies. I have yet to get to the 8-10 glasses recommended each day or the 5-8 servings of fruits and vegetables recommended daily. This week I will focus on meeting those goals day by day. Today I am close on the water. I've had 6 glasses. Not so close on the veggies. I've had 2 servings. :-( But tomorrow is a new day and a new opportunity to focus on my goal! Wish me luck!! Oh, and I won't be giving up on the exercise. Did a great workout with Ashley yesterday and today walked a mile at lunch. Only frozen ears prevented me from going farther!
In the past when I've tried changing my behaviors, I have had some limited success; but never has it become a permanent lifestyle change. So I tried to figure out why. One reason, I believe, was accountability. I really don't have anyone to "answer to" in my life. So if I eat cheeseburgers or broccoli, no one really knows or encourages me towards the good choices. What better way to be accountable than to put it out here for everyone to see. I'm hoping if I start to slack off, someone in cyberspace will step up and nudge me back in the right direction. The BL game does that as well. If you don't complete your assigned workouts or go over your daily calories, you lose points. In real life, you lose a lot more than points. But somehow losing points can motivate me in a different way. I guess I hate to lose at games, so perhaps that competitive streak will help me to stick with it!
So far, it's working. And so am I. I worked out five times last week-quite possibly a record for me. And I have been making really good food choices and mostly managing to stick to the 1300 calories recommended by Bob. I'm using an app on my phone to track food calories (which is quite eye opening-more on that next time) and calories burned through exercise.
So what it the focus this week? Water and veggies. I have yet to get to the 8-10 glasses recommended each day or the 5-8 servings of fruits and vegetables recommended daily. This week I will focus on meeting those goals day by day. Today I am close on the water. I've had 6 glasses. Not so close on the veggies. I've had 2 servings. :-( But tomorrow is a new day and a new opportunity to focus on my goal! Wish me luck!! Oh, and I won't be giving up on the exercise. Did a great workout with Ashley yesterday and today walked a mile at lunch. Only frozen ears prevented me from going farther!
Sunday, January 2, 2011
New Year
Last year I did a little experiment. I decided to give up TV to see how it might change my life. (I won't go into that here, because I wrote about it for a whole year.) This year, I decided my focus should be on wellness. I turned 47 a couple weeks ago and am not at the level of health I would like. It's frustrating because I come across so much information daily about health and how to improve it, and yet I don't seem to utilize it. Knowledge does us no good if we don't use it! So each week I am going to focus on taking one or two of the healthy tidbits I come across and see if I can put them into practice. They say making small changes a little at a time is the best way to have the changes become permanent. Also, by not tackling everything at once, we don't feel so overwhelmed by the magnitude of the task. I actually began last week, and in my next post I will tell you how I started and the results so far.
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