As with all things in life, my eating right and striving for a healthier lifestyle has had it's ups and downs the last few weeks.
Two weeks ago I casually started small. I wasn't making it too strict since I was just starting out, but two weeks ago I decided to cut pop out of my diet (my reliance on Diet Coke got to be ridiculous), tried to not eat seconds and tried not to eat after 9 p.m., since nighttime snacking appears to be my weakness.
Surprisingly, I stuck with all three, with the exception of two meals where I had seconds.
It really shocked me. Normally I try to be very strict and regimented with my diet. But I actually found that by just saying to myself, "You know, it'd be great if you could get pop out of your diet, but if you had a can, we'll try again tomorrow." But the more days I'd go without pop, the more encouraged I'd become. And now it's been two weeks since I've touched pop!
This week I didn't do as well with eating, but I got to the gym three times. For a gal who hadn't been there in a number of weeks (think back to February or March....), it was a big accomplishment for me.
Granted, my approach may not work for all. However, it may work for some. Each week I try to implement one or two dietary changes. And instead of beating myself up over it if I fail, I start up again. That may have been my failing aspect with previous diets. I don't have to hate myself for a slip up, and I don't have to make a million and one changes to kick off a diet. I want this to be a LIFESTYLE change, and to do that, I have to casually work these habits into my life. I can't expect to wake up and all the sudden be a healthy eater or an avid athlete. These things take time.
Goals for this week:
Hitting the gym at least 3 times (started last week)
Continuing with no pop (started 2 weeks ago)
Drinking 4-6 glasses of water a day
Eating a fruit or veggie with every dinner
Sunday, June 8, 2008
Thursday, May 29, 2008
Ready, Set, Go!
Last night I was reading a book, trying to get myself motivated to really take some weight off this summer. For years and years, I've started every summer saying that this will be my summer to lose weight. Last summer I was on the right track - particularly by taking on the Great American Eat Right Challenge - but I think the knee injury really got me down.
Anywho, as I was reading the book, weightloss just really seemed simple to me. The best way to lose a pound a week? Cut 300 calories out of your current daily eating and burn 200 more calories. So if I just walked 20 minutes and cut out that nighttime snacking, I'd be on track to lose a pound a week!
I think what's intimidating about losing weight is that there's so much information out there. Do you eliminate carbs? Do you try a liquid diet? Count calories? Eat three meals a day, or six small ones? How do you even know what to put in your body?
This summer, I'm going to try to get back to the basics. I'm going to try working out for 30 minutes most days of the week, whether it be a brisk walk with my dogs or a heavy weight-lifting session at the gym. I'm also going to listen to my body when it comes to eating. I'm surprised at how much healthier when I feel after I eat an apple as opposed to a cookie. I need to start paying attention to whether my body actually needs seconds, or if I just want seconds. There's a difference.
To start, though, I'm going to implement these things slowly, going back to the Eat Right Challenge. I'm not going to overhaul my entire lifestyle at once. I'm going to take it one day at a time, rewarding myself for what I can do, and not beating myself up for what I can't do. It's a process, and I'm ready to take it on.
Anywho, as I was reading the book, weightloss just really seemed simple to me. The best way to lose a pound a week? Cut 300 calories out of your current daily eating and burn 200 more calories. So if I just walked 20 minutes and cut out that nighttime snacking, I'd be on track to lose a pound a week!
I think what's intimidating about losing weight is that there's so much information out there. Do you eliminate carbs? Do you try a liquid diet? Count calories? Eat three meals a day, or six small ones? How do you even know what to put in your body?
This summer, I'm going to try to get back to the basics. I'm going to try working out for 30 minutes most days of the week, whether it be a brisk walk with my dogs or a heavy weight-lifting session at the gym. I'm also going to listen to my body when it comes to eating. I'm surprised at how much healthier when I feel after I eat an apple as opposed to a cookie. I need to start paying attention to whether my body actually needs seconds, or if I just want seconds. There's a difference.
To start, though, I'm going to implement these things slowly, going back to the Eat Right Challenge. I'm not going to overhaul my entire lifestyle at once. I'm going to take it one day at a time, rewarding myself for what I can do, and not beating myself up for what I can't do. It's a process, and I'm ready to take it on.
Sunday, May 4, 2008
Here we go again
Just this past weekend I injured my other knee. For more frequent readers, you may remember a few posts last summer about how I tore my right MCL. Now I've injured my left knee, although I'm not quite sure what the diagnoses is. I'm hoping it's just a sprain or bruise, particularly since I'm hoping to walk in the graduation ceremony next Saturday sans crutches....
Once my knee is all healed up, I'm making a personal goal of bettering my body. Did you know that just by shedding one pound you can take off around four pounds of pressure off your knee? For someone with knee injuries like me, that's huge!
I just keep thinking back to what I could have done to prevent the knee injury. For one, I should have really focused on strength building. I know because of the way my knees are, I need to focus on building inner thigh muscle. Despite doing that through physical therapy for four months and knowing the importance, I haven't done much with it. I need to get back to strength training to make sure my knees don't have to provide all the support.
I also need to be more strategic in my workouts. Perhaps strategic isn't the right word, but I do need to get into a routine of have shoes with good support, warming up, and cooling down. This are things I typically ignore. My workout shoes? I've had them for over a year now and they look like I've had them for seven. It's bad. I know they're not giving my knee support. And I know wearing flip-flops while walking all over campus isn't helping them either.
Isn't it amazing how you know what you should do to better your health, but it's not until after the fact that you actually want to do it?
Consider this a lesson learned.
Once my knee is all healed up, I'm making a personal goal of bettering my body. Did you know that just by shedding one pound you can take off around four pounds of pressure off your knee? For someone with knee injuries like me, that's huge!
I just keep thinking back to what I could have done to prevent the knee injury. For one, I should have really focused on strength building. I know because of the way my knees are, I need to focus on building inner thigh muscle. Despite doing that through physical therapy for four months and knowing the importance, I haven't done much with it. I need to get back to strength training to make sure my knees don't have to provide all the support.
I also need to be more strategic in my workouts. Perhaps strategic isn't the right word, but I do need to get into a routine of have shoes with good support, warming up, and cooling down. This are things I typically ignore. My workout shoes? I've had them for over a year now and they look like I've had them for seven. It's bad. I know they're not giving my knee support. And I know wearing flip-flops while walking all over campus isn't helping them either.
Isn't it amazing how you know what you should do to better your health, but it's not until after the fact that you actually want to do it?
Consider this a lesson learned.
Friday, April 11, 2008
Check In
Tonight, for the heck of it, I decided to take the Great American Health Check. I took that quiz in a recent post to see whether or not I was healthy, but this one actually shows the different areas to assess your cancer risk.
To be honest, it kind of scared me.
I know I've written this before, I people generally know what it takes to be healthy. We know we should get five servings of fruits and veggies. We know we should choose whole grain wheats and pastas. We know we should get 30 minutes of physical activity five days a week.
So why don't we?
I keep asking myself - why all the excuses? One of the questions on the Health Check was what you do in your free time. I marked play on the computer. In a given day, I wouldn't be surprised if I waste a few good hours. But because I'm at a computer trying to get myself to do homework, I act like it's okay that I'm doing that instead of working out. It's a terrible thing to be doing, and yet I do it constantly.
I used to always think dieting was about will power. Yes, that's part of it. But I think a major part is accepting that you have the power to embark on a healthy lifestyles. It's not about eating healthy 24/7 and never making a mistake. Slip-ups are okay. It's what you do about them. It seems to be about your general attitude and approach to health. If my sole goal is to drop 30 pounds to fit into a cute pair of jeans, which mine has been in the past, then of course it's not going to work.
At this point in my life, it needs to be about getting and maintaining a healthy lifestyle. It's not a diet anymore. It's not about a number on the scale or a certain size of jeans. It's about my health. Think about all the things your health can impact. There's such a huge link between lifestyle choices and cancer and heart disease and diabetes and so on. I don't know why I act like it's not a big deal. It's a huge deal. But like most things, I put it off.
Right now, it's time to stop putting it off. It's time to take responsibility for my life and start making healthier food choices - even if it's opting for fruit over bacon at breakfast. The small things can add up. It's about taking it one step at a time. I can do it. You can do it. We just have to remind ourselves that we're in it for the long haul and the benefits are incredible.
We can do this.
To be honest, it kind of scared me.
I know I've written this before, I people generally know what it takes to be healthy. We know we should get five servings of fruits and veggies. We know we should choose whole grain wheats and pastas. We know we should get 30 minutes of physical activity five days a week.
So why don't we?
I keep asking myself - why all the excuses? One of the questions on the Health Check was what you do in your free time. I marked play on the computer. In a given day, I wouldn't be surprised if I waste a few good hours. But because I'm at a computer trying to get myself to do homework, I act like it's okay that I'm doing that instead of working out. It's a terrible thing to be doing, and yet I do it constantly.
I used to always think dieting was about will power. Yes, that's part of it. But I think a major part is accepting that you have the power to embark on a healthy lifestyles. It's not about eating healthy 24/7 and never making a mistake. Slip-ups are okay. It's what you do about them. It seems to be about your general attitude and approach to health. If my sole goal is to drop 30 pounds to fit into a cute pair of jeans, which mine has been in the past, then of course it's not going to work.
At this point in my life, it needs to be about getting and maintaining a healthy lifestyle. It's not a diet anymore. It's not about a number on the scale or a certain size of jeans. It's about my health. Think about all the things your health can impact. There's such a huge link between lifestyle choices and cancer and heart disease and diabetes and so on. I don't know why I act like it's not a big deal. It's a huge deal. But like most things, I put it off.
Right now, it's time to stop putting it off. It's time to take responsibility for my life and start making healthier food choices - even if it's opting for fruit over bacon at breakfast. The small things can add up. It's about taking it one step at a time. I can do it. You can do it. We just have to remind ourselves that we're in it for the long haul and the benefits are incredible.
We can do this.
Sunday, March 30, 2008
Being Smart
Yesterday a friend and I were discussing what we should have for dinner. Being lazy college students, we opted to go out. We ended up going to Burger King.
Afterwards (on a walk, thankfully) we started chatting about how unhealthy we felt. Hypocritical, I know. She was commenting that her heart was probably hating her, wishing she would treat her body right. We just mentally and physical feel unhealthy.
I think, in part because we're in college although I'm sure others feel the same, we tend to think we can make exceptions with our health. We eat fast food and skip out on workouts thinking that our school work and education is going to get us farther. Our work experience and grades are more important than getting in a 30-minute workout.
But it's the healthy lifestyle that will get us to live longer. What's smarter?
Although we're young and may think we're invincible, there's research that shows otherwise. Because of my experiences at the American Cancer Society, I know that one-third of cancer deaths can be prevented just by making healthier lifestyle choices. I know of the connection between my lifestyle and cancer. Yet I still eat at Burger King habitually? It doesn't make sense.
I keep thinking about ways that we could really motivate people to lead healthier lives. I know places like Burger King are tempting, quick and easy. But does that mean we should fall for it? What would get you to take your health more importantly?
This summer I'm embarking on a lifestyle makeover. Together with my sister, we're going to make it a priority to start eating better and getting in the daily recommended exercises. But for the next six weeks, I'm going to be preparing myself for that. I'll start drinking more water and making better food choices. I want to change, and I want to make sure I can prevent future health problems with decisions I make today.
Besides, who likes taking the easy way anyway? It's time to be smart about something other than my classes.
Afterwards (on a walk, thankfully) we started chatting about how unhealthy we felt. Hypocritical, I know. She was commenting that her heart was probably hating her, wishing she would treat her body right. We just mentally and physical feel unhealthy.
I think, in part because we're in college although I'm sure others feel the same, we tend to think we can make exceptions with our health. We eat fast food and skip out on workouts thinking that our school work and education is going to get us farther. Our work experience and grades are more important than getting in a 30-minute workout.
But it's the healthy lifestyle that will get us to live longer. What's smarter?
Although we're young and may think we're invincible, there's research that shows otherwise. Because of my experiences at the American Cancer Society, I know that one-third of cancer deaths can be prevented just by making healthier lifestyle choices. I know of the connection between my lifestyle and cancer. Yet I still eat at Burger King habitually? It doesn't make sense.
I keep thinking about ways that we could really motivate people to lead healthier lives. I know places like Burger King are tempting, quick and easy. But does that mean we should fall for it? What would get you to take your health more importantly?
This summer I'm embarking on a lifestyle makeover. Together with my sister, we're going to make it a priority to start eating better and getting in the daily recommended exercises. But for the next six weeks, I'm going to be preparing myself for that. I'll start drinking more water and making better food choices. I want to change, and I want to make sure I can prevent future health problems with decisions I make today.
Besides, who likes taking the easy way anyway? It's time to be smart about something other than my classes.
Wednesday, March 26, 2008
It's All in your Head
A few months back, I took the ACS Nutrition and Activity Quiz. What's interesting, though, is how my answers seemed to change. Last summer, I ate more fruits and veggies, and I made a better attempt to get in those 30 mintues of exercise 5 times a week.
Around this time of year, though, those are in the "no" column. I'm realizing just how much seasons do affect what we eat and how much or how frequently we work out. If anything, I think it makes me feel more hopeful and optimistic going into the summer, knowing fresh fruits and veggies will be in season. Plus I'll be able to walk outside, which doesn't even compare to walking on the treadmill in a cramped gym.
That wasn't the only thing that crossed my mind, though. I was surprised to find that my eating habits aren't nearly as bad as I think they are. Granted, they could be much better. I won't deny that. But perhaps we see ourselves eating worse because we spend so much time thinking about it. Rarely do I eat fried foods, rarely do I eat high-calorie, baked goods, and when I'm down at school I don't eat a lot of red or processed meat.
As a dieter, I tend to think I'm doing a lot worse than I am, and I almost wonder if that makes dieting harder. Am I discouraged constantly by something that isn't that bad after all? Granted I could cut back on the snacking, but when I snack it's on whole bran crackers, sandwiches Like I said, it could be better. I could be eating fruits or veggies, but I'm not constantly eating pies and doughnuts. Yet in my mind, it's like I am.
Maybe I need to have a better appreciation for what I'm eating and take a more realistic approach. You hear about so many fad diets, but whenever I go to the ACS website for information on eating right, I'm reminded that things are only as difficult as you make them. It's about making good food choices when you can and getting in the recommended exercise throughout the week. It's not cutting everything out of your diet or limiting yourself.
Sometimes I really think this dieting thing is a mind game....
Does anyone have similar experiences or thoughts?
Around this time of year, though, those are in the "no" column. I'm realizing just how much seasons do affect what we eat and how much or how frequently we work out. If anything, I think it makes me feel more hopeful and optimistic going into the summer, knowing fresh fruits and veggies will be in season. Plus I'll be able to walk outside, which doesn't even compare to walking on the treadmill in a cramped gym.
That wasn't the only thing that crossed my mind, though. I was surprised to find that my eating habits aren't nearly as bad as I think they are. Granted, they could be much better. I won't deny that. But perhaps we see ourselves eating worse because we spend so much time thinking about it. Rarely do I eat fried foods, rarely do I eat high-calorie, baked goods, and when I'm down at school I don't eat a lot of red or processed meat.
As a dieter, I tend to think I'm doing a lot worse than I am, and I almost wonder if that makes dieting harder. Am I discouraged constantly by something that isn't that bad after all? Granted I could cut back on the snacking, but when I snack it's on whole bran crackers, sandwiches Like I said, it could be better. I could be eating fruits or veggies, but I'm not constantly eating pies and doughnuts. Yet in my mind, it's like I am.
Maybe I need to have a better appreciation for what I'm eating and take a more realistic approach. You hear about so many fad diets, but whenever I go to the ACS website for information on eating right, I'm reminded that things are only as difficult as you make them. It's about making good food choices when you can and getting in the recommended exercise throughout the week. It's not cutting everything out of your diet or limiting yourself.
Sometimes I really think this dieting thing is a mind game....
Does anyone have similar experiences or thoughts?
Friday, March 21, 2008
Spring
My apologies for not posting recently. It's been a busy couple of weeks, but spring is finally here and soon it will be summer.
But spring typically means one thing for dieters alike - bathing suit season is coming. Soon it will be time to start going without the baggy sweatshirts and coats and instead wearing short-sleeve shirts. Not so good for a gal like me who hasn't worked out too much.
The good thing about spring, though, is that it seems to put a bounce back in everyone's step. Not only are we happy to have more hours of daylight and warmer weather, but more people seem to be out and about, taking their exercise routines outdoors.
I've really noticed that in the past year or so, I'm much, much more motivated to "workout" when I just get to go outside for a walk. Particularly if I go with a friend, it never feels like working out. It's just a relaxing time. My body feels much better physically and emotionally than if I had spent a hour in a warm gym staring at the clock.
I also think spring is great for re-evaluating my eating habits. Typically in the colder weather, we crave heavier foods - potatoes, meat, cream-based soups, pasta. Not that those things are bad, but I opt for those instead of the fruits, veggies, chicken and fish I should be eating. I mean, just look at the recipes on the ACS website. Don't they just scream spring and summer?
All I know is that I'm going to use this extra bounce in my step to start the season off right. My resolutions may not have been successful the first few months, but you know what? It's a new time a year. Let's dust off those sneakers, stash away the comfort food and embrace the wonderful weather and even better lifestyle choices we can make.
But spring typically means one thing for dieters alike - bathing suit season is coming. Soon it will be time to start going without the baggy sweatshirts and coats and instead wearing short-sleeve shirts. Not so good for a gal like me who hasn't worked out too much.
The good thing about spring, though, is that it seems to put a bounce back in everyone's step. Not only are we happy to have more hours of daylight and warmer weather, but more people seem to be out and about, taking their exercise routines outdoors.
I've really noticed that in the past year or so, I'm much, much more motivated to "workout" when I just get to go outside for a walk. Particularly if I go with a friend, it never feels like working out. It's just a relaxing time. My body feels much better physically and emotionally than if I had spent a hour in a warm gym staring at the clock.
I also think spring is great for re-evaluating my eating habits. Typically in the colder weather, we crave heavier foods - potatoes, meat, cream-based soups, pasta. Not that those things are bad, but I opt for those instead of the fruits, veggies, chicken and fish I should be eating. I mean, just look at the recipes on the ACS website. Don't they just scream spring and summer?
All I know is that I'm going to use this extra bounce in my step to start the season off right. My resolutions may not have been successful the first few months, but you know what? It's a new time a year. Let's dust off those sneakers, stash away the comfort food and embrace the wonderful weather and even better lifestyle choices we can make.
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