kims-blog

Wow - It has been a while

Mon, 13 Feb 2012 23:56:53 +0100

I have not made as much progress as I would like but I will keep going.

I had surgery in late October early November 2011 and have had a lot of trouble getting back in step.

The fog seems to be lifting now. I have my eating habits back on track and doing some exercises. I have redesigned all of my workouts, so everything is fresh and I am determined to get back on track.

The mild winter this year is allowing me to do more walking out side so I am going to enjoy it while it lasts.

Self sabotage

Fri, 09 Sep 2011 13:00:23 +0100

I do not know why I do it but every once in a while I suffer from self sabotage. I will go for about 1½ weeks – eating right, now I am even exercising. Than wham I eat a double cheese burger meal.

I had to go out of my way to get it too so that is not good.

I am eating Vegan because my body does not process animal products very well. I will get blotted and feel very bad physically for a few days after eating this. It is seriously not good.

I do not beat myself up for the mistake – I know I will make them. I just really wish my body did not let me know how bad an idea it was.

Pedometer Obsessed?

Wed, 07 Sep 2011 13:08:26 +0100

I hear a lot about scale obsession but my obsession seems to be more with the pedometer. I keep my step goal a little low to ensure I always make it and have a certain number of steps I have to have every hour or I start wondering around.

Ok so maybe that does not sound to bad, moving is always a good thing right? Well yes. The truly bad part of this is that once I notice my steps are not where I think they should be I immediately start badgering myself, putting myself down because I am not moving.

Take this AM for example. It is raining (actually have rain falling) when I got up this morning, so my normal walk did not occur. I started feeling a bit down because I could not get out and walk. It is 5:30 AM and and still dark out – so putting on a rain coat and walking is probably not a good idea. It is hard enough for drivers to seem me on a clear day – but rainy and dark – Not a good idea.

SO I sit on the couch and kind of zone out – feeling down since my now daily walk is not going to happen. I have 125 steps so far this AM. ( I am usually close to 3000)

At a little after 6 AM my daughter (who has been up since 3 AM) comes up and wants to go to Starbucks. Ok - at least it will get me out of the house and moving a bit. - Here I am really proud of myself – I did not buy anything for myself at Starbucks – only a drink and chicken Panini for my daughter- not the best breakfast but it will work for her. When I got Oh joy I had about 350 steps.

About 7 am when it is time for me to log in and start work I have about 500 steps. I am really out of sorts and not patient as I need to be. The computers are running slow and nothing is going right.

So at a little before 8 AM the rain has stopped – I go out for my morning mile walk. I am finally over 3000 steps and my mood improves. I am able to put things in perspective and relax a bit.

Ok, so maybe my obsession is not so much with the pedometer as with the exercise. I feel a lot better after I have gotten out an moved a bit. Not a bad thing at all.

Safety when exercising outdoors

Tue, 06 Sep 2011 15:04:49 +0100

I see it all the time – people walking, running or riding their bikes listening to IPODs or talking on the phone. This is no big deal right - it keep you from getting bored while exercising.

Well you may not be not bored but you are also not aware of your surroundings. Maybe it is because I am a woman and the mother of a teenage daughter but I am becoming more aware of the risks we take especially when we exercise. It seems that the basic rules of safety and common sense go out the window because we are getting in shape.

I know that when I walk I use to listen to my IPOD – the songs helped me keep moving and allowed me to go further than if I was just listening to the traffic go by. However, I now leave my IPOD behind. I am out and walking between 5:30 and 6 AM. A prime time for the birds to be out and the early morning commuters as well.

I have always stuck to main road since it is still dark when I am out but I did not think too much about not being aware of my surroundings or even my own saftey when I was out. I mean I was on the main road lots of folks driving by and they could see me so what was the problem.

Actually there is a big problem with this. There have been a number of attacks in the news lately thankfully no one I knew or even in my area) but it got me to think was I endangering myself or was I following good safety rules. The truth is I was endangering myself.

Using an IPOD and listen to music left me unaware of my surroundings. Anyone could come up behind me and I would never know. There is so much that could go wrong here. Crossing the street – a driver who was running late may not see me, a bad guy wanting to mug me (or worse) despite the fact that walkers and jogger do not normally carry money – the bad dud may not know that – and hey who knows what they are thinking.

So I though I would out together a list of basic safety precautions for exercising outdoors.

Stick to well traveled streets. Avoid shortcuts through wooded areas, parking lots and alleys.
Avoid walking or running alone especially at night. Instead go with a friend.

Change your routes – do not follow the same path every time you go out.
Don't wear clothing or shoes that restrict your movement.
Wear bright colors that will contrast with the environment. Don’t ever assume you can be seen.
If you think someone is following you, switch directions or cross the street. Walk toward an open store, restaurant or lighted house. If you are scared, yell for help.
Don't wear headphones while walking or jogging. I know you like music or talk radio, but if you run or walk with ear buds, you are asking to be hit, bit or attacked. You need to hear and see your surroundings at all times.
Always walk in well-lit areas.
Stay near the curb and away from doorways, bushes, and other concealing areas
When walking or running in the street, face the on-coming traffic. You will be able to see cars coming and easily hop out of the way if need be.
Walk or jog on sidewalks when they are available.
When bicycling, ride WITH the traffic. You are considered a “man-powered-vehicle” and are expected to abide by traffic laws and ride on the edge of the road going the same direction as traffic. Yes, you CAN get a speeding ticket.
Pay attention to the temperature. As temps get higher, take your workout indoors. People can get used to the heat, but that is another blog in and of itself. Especially watch out for high humidity as the sweat (which is our best cooling mechanism) cannot leave our skin to cool us when humidity is high.
DRINK! Water is the best for most workouts. Exercising for over an hour (or if you are exercising in the heat or with a lot of intensity) will require a carbohydrate/electrolyte drink. Gatorade works fine for most situations.
Listen to your body. If something hurts, stop. If it keeps hurting, rest it. If you are unusually tired, shaky or don’t feel well, stop and hydrate and eat if necessary. See the doctor if it doesn’t improve quickly.
When biking, wear a well-fitted helmet
Carry identification and a cell phone if possible.
Pepper spray is great to have along in case the neighbor dog doesn’t appreciate your activity. Dog cookies work great too, especially when biking.
Last but not least, always tell someone where you are going, what route you are taking and when you expect to return.

Get out and work out, but do it safely my friend.

Diet Drinks: Spoilers and Savers

Tue, 16 Aug 2011 13:21:55 +0100

Written by Kim Droze

Thursday, 29 April 2010 13:39

Most of us know what foods to choose - and which to avoid - when trying to lose weight. But the average American gets one-fifth of his or her calories from drinks, so it pays to take a look at the liquid refreshment you choose. It's especially important to stay hydrated when it's hot outside, so keep drinking…wisely. The clear diet drink winner is, of course, water. It's the best way to keep your body cool and hydrated, your tummy full, and digestion running smoothly.{relatedarticles}

But sometimes we all need a little pick-me-up - so what's the best "energy" drink on a diet? Not energy or sports drinks, surprisingly. They can pack tons of calories, and some energy drink ingredients, especially when mixed with alcohol, can be dangerous. When you need a little caffeine, black coffee and green tea work well. They're high in antioxidants and are calorie-free, plus in moderation, they increase concentration and improve mood. However, when you start adding creamy, sweet fillers like syrups and whipped cream, the health and diet benefits decrease.

The verdict on sugary sodas is similar, and diet sodas don't seem to be much better. Some research says diet sodas can increase dieters' cravings for sweets, so they're best left alone. The jury's out on juices - they can pack a ton of sugar in just a small serving, and the same goes for smoothies. {relatedarticles}Examine ingredients and calorie counts carefully when imbibing in these beverages. Need some juice and a serving of veggies to boot? Try vegetable juice - it has about half the calories of fruit juice and packs even more nutrition. Happy skinny sipping!

Agave

Wed, 06 Apr 2011 12:17:46 +0100

Agave nectar is a natural sugar extracted from the Blue Agave plant that grows in Mexico. It is a nutritive sweetener that contains carbohydrates and a few more calories than an equal amount of granulated sugar. Add it to hot or cold foods. In baking, agave nectar produces a moist and lightly browned product. Agave is useful to diabetics because it is contains more fructose and so has a low glycemic index. It is known for its anti-microbial properties and is usefulness in traditionally medicine

8 Diet Rules That Are Meant to Be Broken

Wed, 02 Feb 2011 12:37:58 +0100

Let me start out by saying that I do not agree with all of these rules. I am switching my eating plan to totally vegan – so I have chosen not to eat any animal products. This was done for reasons other than weight/fat loss. I know and understand that this is not the choice made by everyone will make the same choice so the section about meat was left in the original article.

By Jeannette Moninger

If you don't eat red meat or snack after 8 p.m., girl, it's time to loosen up. The secret to losing weight is finding your happy medium (or medium rare). Get ready to break a few rules and lose weight, too.

Put Some Fun Back in Your Diet

Sticking to certain diet must-dos may actually be sabotaging your skinny-jeans goal. "A black-and-white 'This is good, this is bad' mentality sets you up for failure," says Judith Beck, PhD, author of The Beck Diet Solution. "With one minor dietary infraction, the mind-set becomes 'I've blown it, so I might as well keep going.'" Even worse, you may be following faulty advice. Learn why you should break these eight hard-and-fast diet rules -- and get ready to drop a size, you rebel, you.

The Rule: Swear off red meat to cut calories.

Smarter strategy: Enjoy an occasional hamburger for the protein -- and yumminess -- it provides. "Protein takes longer to digest, so it keeps you full," says Jonny Bowden, PhD, a weight-loss coach and author of The 150 Healthiest Foods on Earth. Plus, studies suggest that it can help suppress your appetite. When researchers at University College London fed mice a high-protein diet, the rodents produced more of a hunger-fighting hormone called peptide YY and put on less fat than the mice that didn't receive as much protein. Red meat gets a bad rap because certain cuts (like those labeled "prime") are high in artery-clogging saturated fat. So keep it lean with "round" and "loin" options (as in top round, sirloin, and tenderloin) and ground beef that's 5 percent or less fat. Eat no more than two servings, or five ounces, of lean meat daily (a serving is about the size of a deck of cards) and no more than 18 ounces a week. Vary your options with other protein powerhouses, like fish, poultry, and beans.

The Rule: Don't eat after dinner.

Smarter strategy: Your body doesn't magically store more fat and calories after a certain hour, so if you work out in the evening or feel famished, there's no need to go to bed with a grumbling tummy. "You can slow your metabolism if you don't give your body fuel when it needs it," says Christine Mastrangelo, RD, founder of New England Nutrition Associates. The trick is to choose a healthy snack, such as whole wheat pita chips and hummus or three cups of air-popped popcorn. If you nibble at night, Mastrangelo suggests that you start each day by planning ahead for those calories. "You'll be less likely to reach for traditional late-night munchies, such as potato chips and ice cream, when you know you've allotted only a small number of calories for your evening snack," she explains.

The Rule: Hold your ground against cravings.

Smarter strategy: Indulge yourself -- in moderation. Sure, you can try to substitute your way out of a craving, first by noshing on an apple, then a couple of graham crackers, followed by a fat-free pudding. But you'll probably end up consuming more calories than if you had simply enjoyed a few squares of chocolate or whatever it is you really want, says weight-loss expert Kara Mohr, PhD, owner of the fitness and nutrition company Mohr Results, Inc. "Psychologically, we're tempted by what we can't have, which is why deprivation makes us desire 'forbidden' foods more than usual," she says. When you do give in, odds are good that you'll devour more than you should, according to a study in the International Journal of Eating Disorders. Researchers at the University of Toronto found that women who were deprived of chocolate for a week experienced more cravings and ate more of the sweet stuff than those who weren't denied it. Still, it's best not to keep temptation too close to home. "This way, when a craving hits, you'll have to go to the nearest store to get something," Mohr says. You'll burn calories along the way, or you'll decide it's too much trouble and skip the trip altogether.

The Rule: Bread is the enemy.

Smarter strategy: Despite what disciples of the low-carb craze profess, bread -- the whole-grain kind, of course -- is an ally in the battle of the bulge, because the complex carbohydrates it contains provide filling fiber. "It's the easily digested refined carbs -- the ones in white bread, crackers, and pastries -- that lead to weight gain. They don't fill you up, so you get hungry quickly and end up consuming more calories," Mohr says. And there's a good reason you crave carbs: They are your body's preferred source of energy. "A drastic cutback only sets you up to OD on mac and cheese or chips later," Mohr adds. If bread still scares you, try a lower-calorie option, such as Arnold 100% Whole Wheat Sandwich Thins or Flatout Flatbread's Healthy Grain Honey Wheat. With about 100 calories and five or more grams of fiber and protein each, they really are the best things since sliced bread.

The Rule: Be afraid of fat. Be very afraid.

Smarter strategy: Focus on healthy fats -- the unsaturated mono, poly, and omega-3s in fish, nuts, seeds, and olive oil. The real bad guys, saturated and trans fats, which clog your arteries and increase your risk for heart disease, are found in foods you shouldn't be eating a lot of anyway: chips, crackers, fried foods, butter, and fatty meats. "Healthy fats help your body break down and absorb nutrients like vitamins A and E and beta-carotene in fruits and vegetables," Mastrangelo says. In fact, one study in the American Journal of Clinical Nutrition suggests that you won't reap the full nutritional rewards of salads and raw veggies without a little healthy fat thrown into the mix. Try a handful of walnuts (that's about 12), a tablespoon of sunflower seeds, or a drizzle of olive oil-based salad dressing.

The Rule: Avoid the drive-through at all costs.

Smarter strategy: You only think an energy bar or protein shake is a better bet than a fast-food fix; a real meal will more fully satisfy both your hunger and your need to feed your face, as well as provide protein, fiber, and nutrients. Thankfully, most chains these days offer healthy options. "Skip the cheese, mayo, and creamy sauces; ask for grilled, not fried, dishes; and order the smallest size available -- a single hamburger, not a double, and nothing supersized," Mohr says. When you pull up to that window, request one of these three picks: a grilled chicken sandwich or a hamburger, either loaded with extra lettuce and tomato; or a salad with grilled chicken (get reduced-fat dressing and forgo croutons and cheese).

The Rule: Stick to light beer at happy hour.

Smarter strategy: Don't let the label fool you. The term light isn't regulated and can be misleading. It means only that the brewski has fewer calories than the company's regular brand. At 110 calories, a 12-ounce bottle of Bud Light has a mere 35 fewer calories than a regular Bud. "A 'light' label is not justification for downing a six-pack," Bowden says. Chances are, you'll be more satisfied with just one robust brew that you truly enjoy rather than two or more of the watered-down version. Whatever you prefer, though, know this: Your system converts any alcohol, even the light stuff, into acetate. Once this substance hits your bloodstream, your body burns it instead of fat for energy, essentially slowing your metabolism and putting the brakes on your weight-loss efforts. So don't get too happy at happy hour: Stop after one round.

The Rule: Reach for 100-calorie packs when you snack.

Smarter strategy: Don't be suckered into thinking that portion-controlled packs are good for you. Just like the regular sizes of cookies and chips, they're loaded with artificial sweeteners, corn syrup, and partially hydrogenated oil (the prime source of artery-clogging trans fat), says J.J. Virgin, a nutrition and fitness expert and author of Six Weeks to Sleeveless and Sexy. "You'll still feel hungry and unsatisfied after eating one of these bags, because it lacks important hunger fighters, like protein and fiber," Virgin explains. That means you'll soon be reaching for bag number two. Need another reason to shelve the mini munchies? A recent study in the Journal of Consumer Research found that dieters devour more when they eat from small packages. If you like the convenience of grab-and-go packs, make your own at the start of the workweek. Snack-size ziplock bags can hold these superior 100-calorie treats: six wheat crackers spread with two teaspoons of peanut butter (sandwich them to prevent a mess), 15 almonds or 10 cashews, three-quarters of a cup of blueberries and 15 chocolate-covered raisins.

Originally published in FITNESS magazine, January 2011

No's the Way to Go

Tue, 25 Jan 2011 13:46:16 +0100

Today's Small Change: Just say no.

No's the Way to Go

There's one magic word that can change your life, give you back your time, and help you lead a happier life. That word is no.

Do you have trouble saying no? You're not alone. But sometimes you have to say no to protect yourself, your time, and your energy.

How do you do this? Here are six tips to help you say no and not feel bad about it:

Use "No, thanks." Thank the person for the opportunity before you turn him or her down: "I really appreciate your thinking of me, but no, thank you."
Ask for stalling time. Too often we agree on the spur of the moment. When asked to do something, tell the person you need to think about it and you'll let him or her know. Then you can decide whether you want to take on the responsibility.
Counter with an alternative. If you're not interested in the job or task but are willing to do something else, say so. This allows you to participate in something you want to do in your own way.
Give a reason. Sometimes you have to say no and you've got a good reason for doing so. If you're comfortable sharing, let the person know — or say that you've been overextending yourself lately and need to cut back.
Or don't. "I'm sorry, but I can't." That's it. Yes, you'll feel guilty for a few minutes, but think how relieved you'll be afterward.
Suggest someone else. You can't do it, but you know someone who might be interested. Pass along the person's name — it may be just right for him or her.

Your small change for today is to take control of your time by starting to say no to things that don't fit your priorities.

Source: Healthy Living with Ellie Krieger.

General update

Tue, 25 Jan 2011 13:39:32 +0100

Man, I had not realized how long it had been since I updated.

My Vegan eating is going really well. I feel 100% better when I do not eat any aminal products. I have lost an aditional 5 pounds so that feels great as well.

My Gran died on Jan 11. I ended up driving 9 hours to go to her furneral. I was a nice sned off. She was 86 and in failing health so it was not all that unexpected - just a bit sad. It was unsettling to ealize how old every one is getting. I remember my uncles and cousins a being big strong folks - but they much old now - most retired or close to it. a bit of a shock there.

A home things are going very well now. Things are comming together and working out very well.

Vegan eating

Wed, 15 Sep 2010 11:37:27 +0100

I have discovered that I feel much better when I eat Vegan. As long as i eat at home this works great but when I eat out I mostly have to modify the email (asking for no meat) and go vegetarian.

I have found a web site that has a great program for starting to eat vegan
http://pcrm.org/kickstartHome/messages/

I am currently running through theit 21-day quick start program