I started to blog yesterday and had to leave fully thinking that I could finish my blog when we got to the place we were going but the Internet was down. I had my blackberry but there is no way I can blog and that --- makes mereally want an iPhone. My iPod is awesome and really
makes me want to change my carrier so that an iPhone is an option. Anyways, I am back and will finish my post that I started as well as food intakes. I will add my workouts though.
Workout today:
- basketball........1.59 miles
miles til goal: 976.91
1.24.2010
1.23.2010
January 23rd & adequate sleep
We can pick up part two of the Processed Vs. Fresh later (once I have a better outlook on processed food). Adequate sleep, I think is an important topic in which hardly gets enough credit when talking about better health. I am not the poster child for getting enough sleep but I do understand the importance of getting quality sleep and the affect it can have on an entire day.
Adequate sleep is something the body needs to have to function at 100%. Granted, some people don't need as much as the next person to function at a high level but I do think that overall health makes a difference. Sleep gives rest to the body. We don't need to go into the dynamics and science of sleep but here are a couple quick formulas for you.
No Sleep + Bad Eating = tired and fat with no energy
Sleep + Bad Eating = fat with 1/2 energy
No Sleep + Good eating = Tired with 1/2 energy
Sleep + Good Eating = Full Functioning Body
If you are trying to get to a place of better health - changes have to be made in order for you to succeed. There is a quote and I don't know the author (Einstein, Chinese Proverb, i don't know) of it that defined Insanity.
"Insanity: doing the same thing over and over again and expecting different results."
Change has to take place. We will not succeed doing the things that got us in poor health to begin with.
I found an Article done by a student at Stanford. It talks about the benefits of sleep and some of what hinders our sleep.
Workout:
- Treadmill ....... 4.26 miles
Miles til Goal: 978.5
Adequate sleep is something the body needs to have to function at 100%. Granted, some people don't need as much as the next person to function at a high level but I do think that overall health makes a difference. Sleep gives rest to the body. We don't need to go into the dynamics and science of sleep but here are a couple quick formulas for you.
Sleep + Bad Eating = fat with 1/2 energy
No Sleep + Good eating = Tired with 1/2 energy
Sleep + Good Eating = Full Functioning Body
If you are trying to get to a place of better health - changes have to be made in order for you to succeed. There is a quote and I don't know the author (Einstein, Chinese Proverb, i don't know) of it that defined Insanity.
Change has to take place. We will not succeed doing the things that got us in poor health to begin with.
I found an Article done by a student at Stanford. It talks about the benefits of sleep and some of what hinders our sleep.
Food Intake:
Because this is such a long post already - I'm just going to give Calorie Intake, which was 1,849. This is the closest that I think I could get on actual calories going in. On Saturdays I have rewarded myself with Starbuck's Pumpkin Spice Latte' and a slice of bread to go with. It was the only thing different for my eating schedule. It has been a good thing to look forward too throughout the week.
Workout:
- Treadmill ....... 4.26 miles
Miles til Goal: 978.5
1.22.2010
January 22nd & Processed Vs. Fresh
Obviously, when we speak of processed food compared to fresh food, it is no secret that fresh food is the route to take. Speaking in terms of easiest to access, buy, and make - the competition is a little closer. If we take any care for what we put into our bodies we know and can attest that processed foods are not the healthiest decision and negate much of the work that we put into making ourselves healthy. Our bodies have trouble breaking these foods down, as pointed out yesterday in the comments of yesterday post, processed food can also have much sodium attached to it. When you sodium intake is poor - poor health conditions thrive (such as heart attack, exhaustion, stroke, etc.). This topic of Sodium will be discussed at another time though because right now I'm still learning. So, what I want to do is get some more opinions on the idea of Processed Vs. Fresh foods. Today...let's discuss the benefits of Fresh food. If you have additional information -- please comment below!
Fresh foods...
Fresh foods...
- ...contain natural vitamins and essentail nutrients
- ...help to build immune system
- ...will help fight off harmful bacteria entering the body on a daily basis
- ...are able to be grown by the consumer (you)
- ...help the digestive track (better digestion)
- ...lowers chances of obesity (a person can still get fat on fresh foods though)
- ...increases your chances of fat loss
- ...contain natural sugars which provides for the sweet tooth (fruits)
- ...provide energy
Now, these are not all of the benefits and I'm sure I am missing a few vital positive benefits of fresh foods. Please fill me in if I am. I would not be doing any justice if I just said that there are no setbacks to fresh foods. While they are the healthiest route - buying fresh costs money. If you are not able to grow your own vegetables or fruits and have no local farmer's market -- then you are left with the grocery store in which can charge crazy prices for very little quantity and/or quality. This is my solution though - stop spending the money at fast food joints and you will have more to buy healthy foods with. It's an idea.
Food Intake:
1. 1 1/2 cup of Cornflakes with 1/4 cup of walnut pieces.
2. 1 Banana
3. 4 oz chicken in fresh salad (romaine lettuce, cucumber slices, carrot shavings, tomato) w/Italian dressing
4. About 18 petzels
5. 12 oz diet pepsi
6. 3 peanut butter cookies - (small girl scout cookies)
7. 5-6 oz garlic herb chicken
8. Mixed cooks vegetables (squash, carrots, brocoli)
9. Sweet & salty peanut bar
10. 20 oz sprite
11. 60+ oz water
12. 1 cup plain yogurt blended with 1 banana, strawberry slices, mixed with frozen blueberries, blackberries, raspberries
Workout:
Treadmill: I did not get to work out today-----not cool.
Miles til Goal: 982.76
1.21.2010
January 21st & Calorie/Carbs/Protein Breakdown
I'm listing the calories, Carbs, and Protein along with what I ate today so that I can get a clearer picture of what the day is looking like when it comes to what I'm putting into my body. The Carbs (carbohydrates) and the Protein are measured in grams. For my 1900-2000 calories a day...approx. 220 g of daily intake is to be carbs and around 120 g is to be protein. I'm conflicted on these numbers because I have read that I need a considerable amount more carbs in the daily take. I will stick with what I have written down and if I need more...I'll eat more. The way that it is now....I feel like I'm eating all day long.
Here is the Calorie Counter that I have been using to break this down. It is always best though to go by what is on the packaging of your food. As for meats and things prepared fresh - this is a good guideline to go by.
Food Intake:
1. 1 3/4 cup of Raisin Bran (372.73 calories; 79 carbs; 9.2 protein) w/ skim milk (41 cal; 6 carbs; 4 protein)
2. 1 cup of Coffee (0 cal; 0 carbs; .2 protein)
3. 1 Banana (105 cal; 26.95 carbs; 1.28 protein)
4. Deli Chicken Sandwich - oven roasted (49.97 cal; 1.367 carbs; 10.57 protein) on wheat (133 cal; 23.75 carbs; 5.45 protein) w/cheese (37.8 cal; .735 carbs; 5.16 protein) and mayo
5. 12 oz Diet Pepsi (0 cal; 0 carbs; 0 protein)
6. 23 pretzels
7. 3 peanut butter cookies
8. 4 oz steak
9. 3/4 baked potato
10. 1 cup steamed brocoli
11. 1 cup plain yogurt blended with Banana, sweetened with agave nectar
12. 60+ oz of water
Workout:
- Treadmill: 3.01 miles.
Miles til Goal: 982.76
Here is the Calorie Counter that I have been using to break this down. It is always best though to go by what is on the packaging of your food. As for meats and things prepared fresh - this is a good guideline to go by.
Food Intake:
1. 1 3/4 cup of Raisin Bran (372.73 calories; 79 carbs; 9.2 protein) w/ skim milk (41 cal; 6 carbs; 4 protein)
2. 1 cup of Coffee (0 cal; 0 carbs; .2 protein)
3. 1 Banana (105 cal; 26.95 carbs; 1.28 protein)
4. Deli Chicken Sandwich - oven roasted (49.97 cal; 1.367 carbs; 10.57 protein) on wheat (133 cal; 23.75 carbs; 5.45 protein) w/cheese (37.8 cal; .735 carbs; 5.16 protein) and mayo
5. 12 oz Diet Pepsi (0 cal; 0 carbs; 0 protein)
6. 23 pretzels
7. 3 peanut butter cookies
8. 4 oz steak
9. 3/4 baked potato
10. 1 cup steamed brocoli
11. 1 cup plain yogurt blended with Banana, sweetened with agave nectar
12. 60+ oz of water
Workout:
- Treadmill: 3.01 miles.
Miles til Goal: 982.76
1.20.2010
January 20th & calorie input/output
I spent a lot of today trying to figure out the suggested calorie input and output balance. I came across several sites giving some information but was never satisfied with what I found. This is what I know.
Calorie input & output:
The suggested minimum amount for women on calorie input is no lower than 1200 calories a day and 1800 for men. I spent some time today and found that I'm just barely hitting that 1800. This can be a positive and a negative. The positive is that I will see a quick result in fat loss but if I go too low than my body will search for those calories elsewhere in the body (muscles!). More on the negative is that while you have initial fat loss it will plateau rather quickly, you become fatigued, and the chances of binging are higher. No one needs binging when trying to achieve better health.
Your body needs a certain amount of calories in order to function well throughout the day. Eat several smaller meals and your body will take the food and use the calories for energy for the next couple of hours. That is called metabolism. That is the constant take and use that the body does. The general rule of thumb is that 3500 calories is the equivalent of 1 pound. If you were to cut your calorie intake by 500 calories a day ---- you may lose up to 1 pound a week. Add exercise to the equasion and you may shape up rather quickly.
I will be shooting for just under 2000 calories. I don't want to fall into the trap of trying to make it happen over night and starve myself from what my body needs.
Food intake:
1. 1 cup of coffee
2. 1 1/2 cup raisin bran cereal
3. 1 banana
4. 12 oz diet pepsi
5. Deli chicken sandwich (oven roasted) on wheat with cheese and mayo
6. 18 pretzels
7. Rice crispy treat
8. Four scrambled eggs
9. 2 1/2 slices of turkey bacon
10. Two slices of bread w/ blackberry jam
11. My yogurt - plain w/ blended banana, agave nectar
12. 60+ oz of water
Workout:
- basketball ---- 2.01 miles ---- we won quite a few games tonight ( they are just full court pick up games).
Miles til Goal: 985.77
.
Calorie input & output:
The suggested minimum amount for women on calorie input is no lower than 1200 calories a day and 1800 for men. I spent some time today and found that I'm just barely hitting that 1800. This can be a positive and a negative. The positive is that I will see a quick result in fat loss but if I go too low than my body will search for those calories elsewhere in the body (muscles!). More on the negative is that while you have initial fat loss it will plateau rather quickly, you become fatigued, and the chances of binging are higher. No one needs binging when trying to achieve better health.
Your body needs a certain amount of calories in order to function well throughout the day. Eat several smaller meals and your body will take the food and use the calories for energy for the next couple of hours. That is called metabolism. That is the constant take and use that the body does. The general rule of thumb is that 3500 calories is the equivalent of 1 pound. If you were to cut your calorie intake by 500 calories a day ---- you may lose up to 1 pound a week. Add exercise to the equasion and you may shape up rather quickly.
I will be shooting for just under 2000 calories. I don't want to fall into the trap of trying to make it happen over night and starve myself from what my body needs.
Food intake:
1. 1 cup of coffee
2. 1 1/2 cup raisin bran cereal
3. 1 banana
4. 12 oz diet pepsi
5. Deli chicken sandwich (oven roasted) on wheat with cheese and mayo
6. 18 pretzels
7. Rice crispy treat
8. Four scrambled eggs
9. 2 1/2 slices of turkey bacon
10. Two slices of bread w/ blackberry jam
11. My yogurt - plain w/ blended banana, agave nectar
12. 60+ oz of water
Workout:
- basketball ---- 2.01 miles ---- we won quite a few games tonight ( they are just full court pick up games).
Miles til Goal: 985.77
.
1.19.2010
January 19th & Nutritional Tip 2
I've decided to edit my posts gradually throughout the day if I am able too. Having a computer at all times is pretty convenient.
- Nutritional Tip -
The Importance behind Fiber:
I guess I never had thought about it that much until here recently but fiber takes on an important role in your body. "It keeps you regular" <-- We all have seen the commercials where they tell you that their yogurt will keep you regular...in which it might - but there are other ways of receiving your fiber that maybe you aren't even aware of. One primary way to get lots of fiber is through vegetables and fruits. They are fiber enriched. It is the most natural form of fiber intake that you can get and enjoy the benefits thereof. Those benefits are primarily through the digestive track. It cleans the track out and as the commercials say - makes you regular. Why do you want to be cleaned out? Because otherwise you experience constipation, diarrhea, and bloatedness. Without this cleaning, your body will not function to its fullest. Granted, other problems may exist in your body which would compromise full functionallity but an adequate amount of fiber could relieve some of the lesser problems. I have found a quality fiber content list that gives a broken down account of what foods have fiber and their approx. amount. I would encourage you to take a look at your fiber intake. The suggested amount of fiber intake for the day is around 25-30 grams.
Food Intake:
1. 1 cup of coffee w/half & half
2. 1 1/2 cups of Raison Bran
3. 1 Banana
4. 1 serving of pretzels - yes I counted them out and eaten at two different sessions
5. Deli Chicken ( oven roasted) breast sandwich on wheat w/cheese & mayo
6. 12 oz Diet Pepsi
7. Rice Crispy Treat
8. 2 strawberries - sliced...I picked them off of a dish someone made for the teachers.
9. 1/2 of a stuffed green pepper
10. Salad -- romaine lettuce, cucumber, tomatoe, shredded cheese, italian dressing
11. 1 cup plain yogurt blended with banana, sliced strawberries, and agave nectar sweetner
12. 60+ oz of water
13. 12 oz of orange gatorade
Workout:
- Treadmill - .......3.26 miles ---- It's getting easier to do more.
Miles til Goal: 987.78
- Nutritional Tip -
The Importance behind Fiber:
I guess I never had thought about it that much until here recently but fiber takes on an important role in your body. "It keeps you regular" <-- We all have seen the commercials where they tell you that their yogurt will keep you regular...in which it might - but there are other ways of receiving your fiber that maybe you aren't even aware of. One primary way to get lots of fiber is through vegetables and fruits. They are fiber enriched. It is the most natural form of fiber intake that you can get and enjoy the benefits thereof. Those benefits are primarily through the digestive track. It cleans the track out and as the commercials say - makes you regular. Why do you want to be cleaned out? Because otherwise you experience constipation, diarrhea, and bloatedness. Without this cleaning, your body will not function to its fullest. Granted, other problems may exist in your body which would compromise full functionallity but an adequate amount of fiber could relieve some of the lesser problems. I have found a quality fiber content list that gives a broken down account of what foods have fiber and their approx. amount. I would encourage you to take a look at your fiber intake. The suggested amount of fiber intake for the day is around 25-30 grams.
Food Intake:
1. 1 cup of coffee w/half & half
2. 1 1/2 cups of Raison Bran
3. 1 Banana
4. 1 serving of pretzels - yes I counted them out and eaten at two different sessions
5. Deli Chicken ( oven roasted) breast sandwich on wheat w/cheese & mayo
6. 12 oz Diet Pepsi
7. Rice Crispy Treat
8. 2 strawberries - sliced...I picked them off of a dish someone made for the teachers.
9. 1/2 of a stuffed green pepper
10. Salad -- romaine lettuce, cucumber, tomatoe, shredded cheese, italian dressing
11. 1 cup plain yogurt blended with banana, sliced strawberries, and agave nectar sweetner
12. 60+ oz of water
13. 12 oz of orange gatorade
Workout:
- Treadmill - .......3.26 miles ---- It's getting easier to do more.
Miles til Goal: 987.78
January 18th & Treadmill Tip
I think I have it easier than some when it comes to being able to be on a regular meal schedule. I am a teacher and with that...I'm put on a schedule. I eat once I get to school, have a scheduled lunch at the same time every day with the opportunity for snacks in-between meals.
--Thought of the Day--
I am also a preacher and after reading a passage the other day - I wondered how much of that passage could be applied to the fitness regime. It was Colossians 3:1-2. It talked about seeking out that which is from above in verse 1, and then in verse 2 it says to "...set your mind on the things above, not on the things of this earth." We are so easily driven to do something but once we hit a wall or fail a couple of times we give up --- but what have we fixed our focus on. Is it the temporary gain -maybe a couple pounds off the scale or the long term goal of better health and/or (Scripturally) - the very character of God?
When we hit that wall -- whether it's the two mile mark, ten mile mark, or the constant struggles in life...where has your focused been set? Clear your mind and focus.
Food Intake:
1. 1 1/2 cup of Raison Bran Cereal
2. 1 cup of coffee w/half & half
3. 1 banana
4. 1 serving of Pretzels (minis, about 23)
5. 14 oz of Sprite
6. Deli Chicken sandwich on wheat w/ cheese and Mayo
7. 3 peanut butter cookies (small girl scout cookies)
8. bowl of salad (romaine lettuce, shaved carrots, cut tomatoes, 4 slices of cucumber with Italian Dressing
9. bowl of Mac & Cheese (mac noodles with block of cheese melted with milk)
10. 12 oz of Diet Pepsi
11. 1 bowl of plain yogurt blended with 1 banana, sliced strawberries, agave nectar
12. 60+ oz of water
Workout:
Treadmill -- 3.3 miles
..................it was a good workout.
Treadmill Tip 1: If you can get a tv around your treadmill, you should do it. You are still doing what you like (watching tv), don't miss anything of your favorite show, and you are getting fit. I use my ipod and watch tv shows...makes time go by really fast if it's one of your favs.
Miles until Goal....: 991.04
--Thought of the Day--
I am also a preacher and after reading a passage the other day - I wondered how much of that passage could be applied to the fitness regime. It was Colossians 3:1-2. It talked about seeking out that which is from above in verse 1, and then in verse 2 it says to "...set your mind on the things above, not on the things of this earth." We are so easily driven to do something but once we hit a wall or fail a couple of times we give up --- but what have we fixed our focus on. Is it the temporary gain -maybe a couple pounds off the scale or the long term goal of better health and/or (Scripturally) - the very character of God?
When we hit that wall -- whether it's the two mile mark, ten mile mark, or the constant struggles in life...where has your focused been set? Clear your mind and focus.
Food Intake:
1. 1 1/2 cup of Raison Bran Cereal
2. 1 cup of coffee w/half & half
3. 1 banana
4. 1 serving of Pretzels (minis, about 23)
5. 14 oz of Sprite
6. Deli Chicken sandwich on wheat w/ cheese and Mayo
7. 3 peanut butter cookies (small girl scout cookies)
8. bowl of salad (romaine lettuce, shaved carrots, cut tomatoes, 4 slices of cucumber with Italian Dressing
9. bowl of Mac & Cheese (mac noodles with block of cheese melted with milk)
10. 12 oz of Diet Pepsi
11. 1 bowl of plain yogurt blended with 1 banana, sliced strawberries, agave nectar
12. 60+ oz of water
Workout:
Treadmill -- 3.3 miles
..................it was a good workout.
Treadmill Tip 1: If you can get a tv around your treadmill, you should do it. You are still doing what you like (watching tv), don't miss anything of your favorite show, and you are getting fit. I use my ipod and watch tv shows...makes time go by really fast if it's one of your favs.
Miles until Goal....: 991.04
1.18.2010
January 17th
Sundays are a little different than the others because of church and the distance traveled on those days. Inthink we have made a pretty good adjustment for better eating instead of the fast food on the way back like we use to all of the time. It use to be mcdonalds all of the time but we've been trying to make it home before eating our meal and just getting a snack on the way back.
Food intake:
1. 1 donut
2. Coffee frappacino (jar)
3. 1 piece of coffee cake
4. 1 slice of banana nut bread
5. Venti pumpkin spice latte
6. 11/2 cup raison bran cereal
7. 4 oz of grilled chicken
8. 6 oz of sprite
9. 1 cup plain yogurt blended with 1 banana & sliced strawberries, sweetened w/ agave nectar
10. 60+ oz of water
Workout:
- basketball ------------ 2.14 miles running
Miles til goal ---- 994.34
Food intake:
1. 1 donut
2. Coffee frappacino (jar)
3. 1 piece of coffee cake
4. 1 slice of banana nut bread
5. Venti pumpkin spice latte
6. 11/2 cup raison bran cereal
7. 4 oz of grilled chicken
8. 6 oz of sprite
9. 1 cup plain yogurt blended with 1 banana & sliced strawberries, sweetened w/ agave nectar
10. 60+ oz of water
Workout:
- basketball ------------ 2.14 miles running
Miles til goal ---- 994.34
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