I am not, however, looking forward to getting back on the scale. I have definitely indulged a few too many times. Regardless, I need to remind myself that I'm still a lot healthier than I have been IN YEARS, and muscle weighs more than fat. I know I've put on some muscle... I can see it! That fact makes me so happy and proud of myself. I just hope this down time motivates me to push even harder when I return to the gym next week. :)
Saturday, December 28, 2013
Holidays
Well, I managed to workout 3 of the 5 days during Thanksgiving break, but Christmas break has been harder. Not only is the gym only open from 12-6pm, but my kiddo is home for 2 weeks straight. I managed to get to the gym on the 26th (Thursday) after not having worked out since the 20th, and did chest day. Two days later, I'm still sore. I hadn't realized quite how fully I (and my attitude) depend on time at the gym. I'm rather cranky I can't be in the gym at 8:15am everyday like I'm used to. I'm looking forward to my kiddo being back to school a full week before I am. I'll get some "me time" finally. :)
Monday, December 16, 2013
New bench max
Benched 110lbs 1 rep max, 3x today!! Getting closer to 135!!! Woot woot. I'm so excited :)
Sunday, December 15, 2013
Friday, December 13, 2013
12/13/13
It's been 14 weeks now. I'm starting to feel SO much better. I benched 100lbs this week (Tuesday, 8x w/ spotter, and Thursday, 6x without spotter - 2 rep sets). That feels AMAZING. I even had a guy tell me to "be careful." Yeah, I GOT THIS. :) It felt so good to hit triple digits.
I leg-pressed 325lbs - 8x on Thursday. Today, I was told (by a person I always see at the gym but didn't know) that she could tell that I had lost a "ton of weight" since I started coming to the gym. Apparently she started at roughly the same time I did. Anyway, that was such a nice thing for her to say and it gave me hope. I've really only lost 4-6lbs but I know the muscles are growing (I'm starting to SEE them)! Her name was Sarah and she made my day!
Progress is happening and I love it! What a stress reducer, too. I'm proud of myself. I never thought I could get back here, and I can't wait to see where I can go next!
Next goal: more running, ab work, and perfecting my squats.
Monday, December 9, 2013
Bench record beat!
I benched 100lbs today for 4 reps, 2 min break, and another 4 reps. :) Triple digits, baby! Next goal 135lbs. Hopefully by the end of the 6month marker (March-ish). :)
Wednesday, November 20, 2013
Running
So, my good friend and gym buddy has me attempting to run (at the gym). I like to call my "run" a "wog." It's like a slow-ish walk kinda jog (aka wog). Ok, probably not as slow as I think ...but I feel slow and weak. This girl is NOT a runner and my joints would tell you the same. The skinnier me (5-6 yrs ago) ran, but it was only in the gym for no more than 15-20 minutes. It's much harder on the body to "run" when you're packing a good 30lbs from when you ran before. I'm hoping my attempt to making running a habit actually sticks. I believe that is what will shed the pounds I'm desperately hoping to lose. The lifting has certainly started to reshape parts of my body (thanks goodness!), but I still have some poundage I want to come off. At this point, I want to lose 30-35lbs. I think running is the key. I want to be able to race my son. I want the stamina back to play chase, tag, ...whatever. I don't want to be winded so easily. The elliptical helps, but definitely not to the same extent as running. Right now, I prefer the treadmill vs outside. I need to toughen up my ankles and knees, first. My goal is to enjoy running. I know I always feel good afterwards, so I hope I can better learn how to run and breathe while doing so. Anyway, last Friday, I ran 2/4 laps or half a mile at roughly 4mph. Today, I ran 3/4 laps or 3/4 mile. I ran two laps, walked one, and ran the last one. The first two laps were roughy 4.5-4.7mph, and the last one was 5mph. I know I can do this. I want to build up to a 5k and run in one someday. I'd also like to do Bloomsday again.
I'm certainly not a runner yet, but I have hopes I'll progress over time. Fingers crossed. :)
50 awesome pre- and post-workout snacks
1. Protein Creamcicle: Put a twist on the classic
kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup
orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does
it!
2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.
3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!
4. Star-buffs shake: Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.
5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.
7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla beanGreek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.
8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!
10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.
11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!
12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.
13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.
14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most naturalingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).
15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes, suggests Greatist Expert Dan Trink.
16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.
17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast, says Greatist Expert Lisa Moskovitz.
18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocadoslices to ½ cup cooked whole-wheat pasta for some enviable eats.
19. Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.
20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash ofstevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.
21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.
22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.
23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health[1].
24. Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.
25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.
Post-workout snacks
26. Protein pancakes: From the kitchen of Greatist contributor Laura Skladzinski, mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.
27. Sweet potato pie shake: This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.
28. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.
29. Double G shake: Aussie strength coach @Rachel_Guy1 recommends an 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.
30. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.
31. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!
32. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!
33. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.
34. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.
35. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.
36. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.
37. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.
38. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.
39. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.
40. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributor Claudia Morgan via Iowa Girl Eats.
41. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.
42. Eggy muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributorLisa LaValle Overmyer.
43. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.
44. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.
45. Apples and cheese: Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.
46. Pita and hummus: One 7-inch pita with two spoonfuls of hummus adds a little pep back to your step with quick digesting carbs.
47. Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
48. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.
49. AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.
50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!
2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.
3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!
4. Star-buffs shake: Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.
5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.
7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla beanGreek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.
8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!
10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.
11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!
12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.
13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.
14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most naturalingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).
15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes, suggests Greatist Expert Dan Trink.
16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.
17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast, says Greatist Expert Lisa Moskovitz.
18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocadoslices to ½ cup cooked whole-wheat pasta for some enviable eats.
19. Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.
20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash ofstevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.
21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.
22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.
23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health[1].
24. Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.
25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.
26. Protein pancakes: From the kitchen of Greatist contributor Laura Skladzinski, mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.
27. Sweet potato pie shake: This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.
28. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.
29. Double G shake: Aussie strength coach @Rachel_Guy1 recommends an 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.
30. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.
31. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!
32. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!
33. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.
34. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.
35. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.
36. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.
37. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.
38. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.
39. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.
40. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributor Claudia Morgan via Iowa Girl Eats.
41. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.
42. Eggy muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributorLisa LaValle Overmyer.
43. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.
44. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.
45. Apples and cheese: Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.
46. Pita and hummus: One 7-inch pita with two spoonfuls of hummus adds a little pep back to your step with quick digesting carbs.
47. Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
48. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.
49. AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.
50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!
Thursday, November 14, 2013
Thursday, October 31, 2013
Monday, October 28, 2013
Thursday, October 24, 2013
Thursday, October 10, 2013
Benefits to working out/making healthier choices:
- have better odds at a long life to watch my son grow up
- can keep up with my son
- more energy
- sharper brain/memory
- eat better
- sleep better
- clearer skin
- less bloating/cramps
- less gas
- less/no heartburn
- less anxiety
- better coping skills
- less isolated
- happier (endorphins)
- more time with the kiddo
- better immune system/healthier
- more money! Save!
- more motivation
- better role model
- regain confidence
- more time
"Live the life you love.
Love the life you live."
Lifting improvements
Starting # vs. max (several reps) now
Leg press 175lb, 205lb now
Bench 65lb, 85lb now
Quads leg lift 60lb, 98.5lb now
Squats 45lb, 75lb now
5 weeks of working out 5 days/week, as of tomorrow (10-10-13).
Sunday, October 6, 2013
13 comfort foods that burn fat
Hot chocolate
Cocoa is packed with antioxidants, which reduce your levels of cortisol, a stress hormone that causes your body to cling to belly fat. In fact, one Cornell University study found that the concentration of antioxidants in hot chocolate is up to five times greater than it is in black tea.
Hot chocolate's combination of carbs and protein can also help your muscles recover faster from a tough workout, according to research in the International Journal of Sport Nutrition and Exercise Metabolism. Adding a dash of cinnamon boosts your treat's health benefits even more—it contains compounds that keep insulin out of the blood stream and from storing fat, says Gidus.
Collard greens
A single serving of this hearty veggie adds up to a mere 46 calories. A serving also packs more than your daily-recommended doses of vitamins A and K, which can strengthen your immune system for a healthy metabolism, says Jonny Bowden, PhD, a nutritionist and the author of The 150 Healthiest Comfort Foods on Earth.
Plus, a cup of collard greens contain 7.6 grams of belly-filling fiber. Research from the US Department of Agriculture shows that eating fiber-rich foods can lower your body's absorption of calories from carbs.
Chicken noodle soup
"People who eat a broth- or vegetable-based soup before their meal consume fewer calories overall," says Rania Batayneh, MPH, nutritionist and author of The One One One Diet. "The water in the soup helps fill you up and boosts satiety, and just the act of eating soup helps slow your eating down so that your body has time to notice feelings of fullness."
One Penn State study found that people who ate soup before digging into their entrees reduced their total calorie intake by 20%. Plus, chicken noodle varieties pack the protein, vitamins, and fiber you need to rev your metabolism even after your meal.
Coffee
Your old friend joe can boost more than your mood. It can also boost your metabolism, thanks to a healthy dose of the antioxidant chlorogenic acid (CGA), which increases your body's use of fat for energy, Bowden says.
Research has also shown that the chemical compound can slow the release of glucose into the bloodstream after a meal while lowering insulin resistance to prevent weight gain. Opt for the strong stuff: Several recent studies have found that caffeine in small doses before exercise can improve performance and help your muscles recover in record time.
Pot roast
The moment protein passes your lips, it starts fighting fat. Your body has to work harder to break down protein and use it for energy, which means you burn more calories as you digest it, Gidus says. It also takes more time to leave your stomach, literally keeping your belly fuller for longer.
In one study published in the journal Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their total diet ate about 450 fewer calories a day. Over 12 weeks, that equals 11 pounds lost—without doing anything else!
Oatmeal
One cup of warm, gooey oatmeal contains 4 grams of fiber and 6 grams of protein, a combination that slows the digestion of carbs, reduces your insulin response, and keeps you fuller for longer, says Batayneh. In fact, a study published in the European Journal of Clinical Nutrition evaluated 38 common foods and found that oatmeal was the third most filling.
When possible, opt for steel-cut oatmeal, which goes through less processing than other varieties and as a result has a lower Glycemic Index score, a measurement of how much a food increases your blood sugar.
Roasted carrots
As a side or mixed in with your favorite meats, the high water and fiber content in carrots fills you up fast. Roast them for a better calorie burn: University of Arkansas researchers found that carrots roasted at 104 degrees contain three times as many antioxidants as raw carrots.
Red wine
In addition to being a heart helper, red wine may be a weapon against excess weight. A 2009 report from the University of Ulm in Germany suggests that resveratrol—the renowned antioxidant found in grape skins—inhibits the production of fat cells. What's more, a substance found naturally in red wine called calcium pyruvate helps fat cells burn more energy, says Gidus.
Meanwhile, in a 2011 study published in the Archives of Internal Medicine, women who had one or two drinks a day were 30 percent less likely to gain weight than teetotalers. So drink up, but stick to just one glass—each 6-ounce serving contains about 150 calories.
Pumpkin
Don't let the pies fool you. One cup of this good-for-you gourd contains a mere 46 calories and 3 grams of fiber, according to the USDA. Plus, pumpkin is an excellent source of the antioxidant beta-carotene, which fights the oxidative stress and inflammation in the body that's linked to increased fat storage, Gidus says.
Chili
If soup is filling and protein builds muscle, then chili has all that and more. The combination of the fiber from the tomatoes and the protein from the beans and beef and prevents overeating. Plus, capsaicin, the compound that gives cayenne, chili peppers, and jalapeños their heat, can also torch fat, says weight-loss specialist and board-certified internist Dr. Sue Decotiis.
Spices trigger your sympathetic nervous system—which is responsible for both the fight-or-flight response and spice-induced sweating—to increase your daily calorie burn by about 50 calories, she says. That equals about 5 pounds lost over a single year.
Chickpeas
Whether you call them garbanzos or chickpeas, a half-cup serving of these hearty legumes provides about 40 percent of your daily protein needs and 70% of your daily fiber intake, helping to stabilize blood sugar, control cravings, and prevent overeating, Gidus says. They're also a great source healthy unsaturated fats that can whittle your waistline.
A 2009 study from the University of Newcastle in Australia found that participants who consumed the most unsaturated fats had lower body mass indexes and less belly fat than those who consumed the least.
Roasted potatoes
Spuds don't have a waist-friendly reputation, but they're actually full of nutrients, Gidus says.
"White foods contain the disease-fighting chemical allicin," she says. "This chemical, also present in garlic, has been shown to fight inflammation in the body, contributing to smaller waistlines."
Plus, research shows that calorie for calorie, white potatoes are more satisfying than any other tested food.
Mashed sweet potatoes
Eating sweet potatoes can prevent sugar from getting stored around your waistline as fat. How? Sweet potatoes are rich in carotenoids—the orange and yellow pigments in plants that help the body respond to insulin—as well as CGA (also found in coffee).
Carotenoids and CGA slow the body's release of glucose and insulin, says Bowden. Plus, sweet potatoes are filled with fiber, which slows digestion and prevents blood sugar from plummeting—and your hunger from spiking.
This article originally appeared on Health.com.
Supermarket Survival Guide
(Reference: abc.com)
Here's how to read the nutrition facts panel and the food label.
Start at the top
The first place to start when you look at the nutrition facts panel is the serving size and the number of servings in the container. In general, serving sizes are standardized in order to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams. Be aware that the portion size suggested on the label may not coincide with the recommended serving size on health organization sites such as the USDA's MyPyramid site.
Overall, as you move down the nutrition facts panel, you'll notice that the nutrients toward the top are ones to limit (such as total fat, saturated fat, cholesterol, etc.), and the nutrients towards the bottom (fiber, various vitamins) are the nutrients to focus on for better health.
Calories
The label will list the number of calories per serving (again, be sure to check out the serving size, and try measuring out the portion). In general, the following calorie ranges apply to foods:
• Low calorie foods: Fewer than 40 calories per serving • Moderate calorie foods: 100 calories per serving • High calorie foods: More than 400 calories per serving
Total fat
As an athlete, you need to consume some fat (really, there's no need to be afraid of fat), but you don't need to exist on fat alone. In general, approximately 25 percent of your calories comes from fat (the rest from carbohydrates and protein).
Aim for most of your fats to come from plants, as the fat they supply is generally heart-healthy. In general, polyunsaturated and monounsaturated fats are the best choices.
Saturated fat
Design your diet so that less than 10 percent of your total calories comes from saturated fat. For optimal health, keep this number below 7 percent; the less saturated fat, the better!
Trans fat
Keep this unhealthy fat as low as possible. In general, less than 2 grams per day is recommended.
Polyunsaturated (PUFA) and monounsaturated (MUFA) fats
These heart-healthy fats are good choices and often come from vegetable oils. The majority of fats in your diet should be PUFA and MUFAs.
Some food labels list the amount of MUFAs and PUFAs in terms of grams. If the food label does not list the exact grams of PUFAs and MUFAs, you can determine the total by subtracting the grams of saturated fat and trans fat from the total fat content of the food.
Sodium
While athletes lose sodium in their sweat, an excessive intake of sodium is not recommended. The updated Dietary Guidelines for Americans recommends that individuals reduce their sodium intake to less than 2300mg per day.
In order to consume a diet that meets (and doesn't exceed) this guideline, avoid most processed foods, and aim for less than 200mg per serving. Low-sodium foods contain less than 140mg per serving.
Sugar
The grams of sugar listed on the label include natural sugar and added sugars. Remember to check the ingredients to check for added sugar.
Fiber
In general, kids (2-18 years old) should aim for a fiber intake of their age (in years) plus 5 grams. Adults should aim for 25-30 grams of fiber daily or 14 grams per each 1000 calories consumed.
Footnotes and daily values
At the bottom of the nutrition facts panel, there is often a footnote or a box that explains the daily value percentages in the product. This footnote is based on a 2000-calorie or 2500-calorie diet, so it isn't entirely applicable to everyone. However, the daily value percentages will indicate whether the food item is rich in a certain nutrient. For example, if a product contains 70 percent of the daily value for sodium, you know that no matter how many calories you require, this product is very high in sodium.
The amounts circled in red in the footnote above are the recommended daily intakes or daily values (DV) for each nutrient listed. DVs in the footnote are based on a 2,000 or 2,500 calorie diet. The DVs for some nutrients change with calorie needs, while others (for cholesterol and sodium) remain the same for both calorie amounts.
Ingredient list
Last but not least on the food label is the list of ingredients. Ingredients are listed in descending order by weight, so be sure to pay attention to the order of ingredients. If an ingredient is toward the beginning of the list, the product contains a large amount; whereas, if the ingredient is toward the end of the list, the product contains only a small amount. For example, cereal with sugar listed as the second ingredient contains a high amount of sugar and is probably not the best choice.
The ingredient list is also helpful if you are trying to avoid certain food items or allergens. Food labels are now required to clearly identify the eight most common allergenic foods. These are the foods that account for 90 percent of food allergic reactions. The eight allergens identified on the food label include (but may not be limited to): milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, and soybeans.
Monday, September 30, 2013
I've been meaning to update this....
So, on September 6, I finally decided to get off my @ss and start working out. I want to thank my friend for coming with me and giving me the extra motivation. I think half of my stupid struggle to go was just not knowing where things were located in the gym, and what it would be like, overall. My mind gets in my way all too often, and jumping over that hurdle was a great example of that.
I started at 181 pounds. Yeah, crazy! I was only 178lbs when I was 10months pregnant with my son, and my ideal/healthy weight is 145-150! Definitely time to do something about it. I put more weight on in the last 4 years than I did while I was pregnant with him! To be honest, the sad part is that I was much heavier about 2-3 years ago, so although it was tremendously hard to admit how large I'd gotten, 181 wasn't where I topped out in previous years. Just months ago, I was in the 172 range and those summer pounds just tacked themselves on. DAMMIT, MAN!
I had thrown the idea around in my head for years. Ya know, what I would do if I weren't so damn lazy in regards to exercise. I gave myself all kinds of excuses, the biggest one being that I just didn't have enough time. Screw that...I knew better. Years ago when I focused on fitness, I made the time and it was the best thing I ever did for myself and my son. Somehow I let that go with overwhelming excuses and guilty feelings. As a single mom, I NEEDED any shred of time to myself possible, and I knew getting healthy again would only benefit me more.
I told myself that I just needed to do it. Unfortunately, all the Doritos, Diet Pepsi's, and Keystone Lights led me to think I was too far behind to catch up now. I was honestly worried about my physical condition and whether or not I would be suffering a heart attack in my late 20's. No joke. I hated how my clothes were fitting. In fact, I threw little fits every morning about how I looked in them, which clearly did me no favors in the self-esteem department. I have a huge closet full of clothes and I didn't want to wear any of them. I knew that I could just start working out and eating better, but the fear of change and self-doubt just debilitated me even further. I knew exactly what I needed to do, but I just felt stuck in the mud. I thought I had to accept this version of me, and I had to just be ok with my shape and size. I accepted I was fat, and I wasn't going to really do much to change that. One problem: I hated that defeated feeling. I hated acknowledging I was doing nothing, yet bitching anyway. I hated knowing what I used to have (a 145lb toned bod). I especially hated not being able to chase my kid, or that I didn't have the energy to play with him like I'd wanted. As a single mom, I really wanted to step up and be there for my son for his whole life, and my current health likely wouldn't have gotten me there.
So, I changed my ways. I went to the gym that Friday morning (9-6-13) and I've gone back every single day of the week (Monday-Friday) for at least an hour. Now, I'm in my third week of exercising, and I can already tell a huge difference. Not only do I miss (and LOVE) the sore muscle feeling, I actually kind of like the protein shakes, too. Although I haven't lost any weight yet (actually gained a pound), I know that within a few weeks, I will see more noticeable differences. I can hear my brother telling me "stay off the scale for the first 6 weeks. Muscle weighs more than fat!" :) He has a point. I'm sticking with the story that I've just gained muscle. It definitely feels that way. I already feel stronger, and more confident. I am proud of my step, as I was 99.9% sure I'd never get myself back into the gym. I'm proud of seeing some muscle definition after only 3 weeks. I'm proud of my healthier eating habits and my massive water consumption lately. I'm proud that I've tremendously cut back on soda and beer, and especially chips. I'm proud that I can actually see and feel my ribcage again. Also, my butt is lifted higher. WHO doesn't want that?!
Only time will tell... I WILL get my body back. Oh yes, I WILL get my body back.
On another note, here are some other little personal victories:
- I quit chewing my fingernails in February.
- I started using better skin products (cleanser, toner, and moisturizer) for my face.
- I started volunteering at the Humane Society every week.
Things are looking up, people. Hopefully soon, I'll have my hourglass (minus the few extra minutes). I hope I can be better at blogging through this process, too, as I know it will be so awesome to look back on later.
Goal: Better, healthier me. Preferably to lose 30lbs by next Summer (8 months to go). But more importantly, STRENGTH, SANITY, PRIDE, and CONFIDENCE.
I started at 181 pounds. Yeah, crazy! I was only 178lbs when I was 10months pregnant with my son, and my ideal/healthy weight is 145-150! Definitely time to do something about it. I put more weight on in the last 4 years than I did while I was pregnant with him! To be honest, the sad part is that I was much heavier about 2-3 years ago, so although it was tremendously hard to admit how large I'd gotten, 181 wasn't where I topped out in previous years. Just months ago, I was in the 172 range and those summer pounds just tacked themselves on. DAMMIT, MAN!
I had thrown the idea around in my head for years. Ya know, what I would do if I weren't so damn lazy in regards to exercise. I gave myself all kinds of excuses, the biggest one being that I just didn't have enough time. Screw that...I knew better. Years ago when I focused on fitness, I made the time and it was the best thing I ever did for myself and my son. Somehow I let that go with overwhelming excuses and guilty feelings. As a single mom, I NEEDED any shred of time to myself possible, and I knew getting healthy again would only benefit me more.
I told myself that I just needed to do it. Unfortunately, all the Doritos, Diet Pepsi's, and Keystone Lights led me to think I was too far behind to catch up now. I was honestly worried about my physical condition and whether or not I would be suffering a heart attack in my late 20's. No joke. I hated how my clothes were fitting. In fact, I threw little fits every morning about how I looked in them, which clearly did me no favors in the self-esteem department. I have a huge closet full of clothes and I didn't want to wear any of them. I knew that I could just start working out and eating better, but the fear of change and self-doubt just debilitated me even further. I knew exactly what I needed to do, but I just felt stuck in the mud. I thought I had to accept this version of me, and I had to just be ok with my shape and size. I accepted I was fat, and I wasn't going to really do much to change that. One problem: I hated that defeated feeling. I hated acknowledging I was doing nothing, yet bitching anyway. I hated knowing what I used to have (a 145lb toned bod). I especially hated not being able to chase my kid, or that I didn't have the energy to play with him like I'd wanted. As a single mom, I really wanted to step up and be there for my son for his whole life, and my current health likely wouldn't have gotten me there.
So, I changed my ways. I went to the gym that Friday morning (9-6-13) and I've gone back every single day of the week (Monday-Friday) for at least an hour. Now, I'm in my third week of exercising, and I can already tell a huge difference. Not only do I miss (and LOVE) the sore muscle feeling, I actually kind of like the protein shakes, too. Although I haven't lost any weight yet (actually gained a pound), I know that within a few weeks, I will see more noticeable differences. I can hear my brother telling me "stay off the scale for the first 6 weeks. Muscle weighs more than fat!" :) He has a point. I'm sticking with the story that I've just gained muscle. It definitely feels that way. I already feel stronger, and more confident. I am proud of my step, as I was 99.9% sure I'd never get myself back into the gym. I'm proud of seeing some muscle definition after only 3 weeks. I'm proud of my healthier eating habits and my massive water consumption lately. I'm proud that I've tremendously cut back on soda and beer, and especially chips. I'm proud that I can actually see and feel my ribcage again. Also, my butt is lifted higher. WHO doesn't want that?!
Only time will tell... I WILL get my body back. Oh yes, I WILL get my body back.
On another note, here are some other little personal victories:
- I quit chewing my fingernails in February.
- I started using better skin products (cleanser, toner, and moisturizer) for my face.
- I started volunteering at the Humane Society every week.
Things are looking up, people. Hopefully soon, I'll have my hourglass (minus the few extra minutes). I hope I can be better at blogging through this process, too, as I know it will be so awesome to look back on later.
Goal: Better, healthier me. Preferably to lose 30lbs by next Summer (8 months to go). But more importantly, STRENGTH, SANITY, PRIDE, and CONFIDENCE.
Sunday, July 21, 2013
A better me
I've decided to finally start taking better care of myself, and part of that will be holding myself accountable for what I'm eating and doing to make better/healthier choices. The hope is to track progress (or lack thereof) and have it to look back on down the road.
Part of my weight gain comes from poor food choices and poor eating habits, life stressors, lack of sleep, and preference for beer. The other part comes from lack of adequate exercise. Having seen in the past what a good workout routine can do for my attitude (and my bod'), I'm beginning to find the traces of motivation, again. I pray that I can hang onto it and push through the toughest first few weeks of routine change. It's about time I put time into me again, and remind myself the boundaries I can overcome with my mind and my determination. I strive to be a better person, mom, daughter, sister, and friend. So, wish me luck. This sh@t will not be easy!
The biggest thing will be remembering and finding the time to blog. For my future-self, I hope I can maintain it.
Goal 1: Limit alcohol to weekends only
Goal 2: Drink 70+ oz of water per day
Goal 3: Worry less
Goal 4: Spend more time with loved ones
Goal 5: Be active 3+ times/week for 30 minutes or more
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