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Dancing towards a healthy lifestyle ========================================================= April 2003 ========================================================= |
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Tuesday, April 29, 2003
Geezz... I knew it!
I sure sensed it! When in the gym today, I went on the scale again... just to see what story it's going to tell me... and... what do ya know!!! I was 1.2 lbs less than yesterday!!! Darn, I knew it!!! It wasn't a real gain... It was ONLY TOM... Blah!!! What a relief *s*.
Am not going to change the numbers over there at the side bar. Will do that next Monday... I can wait! .
So, I did 15 minutes elliptical, 45 minutes treadmill = 530 calories burned to ashes!!! *s*. And then, 6 weights machines for the lower body, something I neglected to do for the last 2-3 weeks. Legs are sore now... Hehe... Oh well... C'est la vie!
Lorien @ 08:45 PM MT
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Monday, April 28, 2003
Weigh-in day
Yuck!!! I'm up 0.5 lb today. Actually, no biggie, 'cause I know why. I got my lovely TOM 5 days earlier, didn't go to the gym for 3 days because the pain literally grounded me, so there ya go! I bet it'll go away soon!
Went back to the gym today, did 10 minutes on the bikes, 20 minutes on the elliptical and 30 minutes on the treadmill = 537 calories burned!!! And then, did 4 upper body weights machines, came home and did some dumbbells exercises... It was very good! And what do ya know? The elliptical felt a bit easier today, and more important - my aching shoulder feels much better since I started with the dumbbells. I hope it'll continue to improve, on both cases... IT SHOULD!!!
We got some wonderful news today, YAY!!! Joe did another blood test last week, for his good/bad cholesterol and Triglycerides levels, and the results showed he's back to normal levels, on all 3 accounts!!! Boy, I'm so happy, and so proud of him!!! I wish I had his will power! When he got the bad results 3 months ago, he right away changed the way he was eating, and bingo! It worked!
Another good Tip of the day today from Joanne Bednar:
| RECENT STUDIES have found evidence that the human body converts dietary fat into stored body fat with greater ease than is can convert carbs into stored body fat! What does this mean? Ingested fat may be metabolically prone to storage since its profile is already very similar to that of the fat in our bodies. The University of Massachusetts Medical School found this: if one consumes 100 excess carb calories, 23 would be used to process the food and 77 cals are stored as fat. On the other hand, if one consumes 100 excess fat cals, 3 are used to process the foods, and 97 are stored as fat! In other words, just by eating more carbs and less fat, you put your body at an advantage for increasing your fat free body mass percentage! |
Lorien @ 06:25 PM MT
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Tuesday, April 22, 2003
Late weigh-in day
Wow, I sure was far away for the last few days, wasn't I? Easter gave hubby 4 days off + 2 days he asked for, so we had 6 whole days off, and we spent most of them outdoors, away from the comp. That's why I didn't go to the gym on Monday... that's why I'm late for my weekly weigh-in. But... I'm back *s*.
Anyway, today's weigh-in showed a loss of 2.1 lbs!!! This puts me right on 156 lbs, 57.4 lbs loss and 24 lbs to go! I was a bit surprised, though. Hoped for a loss, but not so big. We were so active on those days off, so I guess that did the trick! *s*. On Saturday we walked in nature for 2 hours. On Sunday we had a 40 km bike ride along the Bow river here in the city, and on Monday we went to Banff and had a bike ride around town as well.
I feel I did something well... I'm SURE I did something well!!! Otherwise, I wouldn't lose, right? *s*.
Lorien @ 05:14 PM MT
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Thursday, April 17, 2003
That PMS thang
From reading other blogs I gather almost all women (including me) suffer from PMS. It's either the cramps, the pain, or the uncontrolled need to eat.
Here's a good tip I've got from Dr. Weil this morning:
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Tip: Easing Menstrual Cramps Two-thirds of all women suffer from menstrual cramps. They are basically caused by the release of a hormone called prostaglandin F2 alpha as the uterine lining breaks down. Here are some remedies to reduce your symptoms: Eat a low-fat, high complex-carbohydrate diet. Don't eat dairy products, and ease up on the meat and eggs. Cut back on fried foods and commercially baked foods. Most importantly, make sure you get enough omega-3 essential fatty acids by eating foods such as salmon, walnuts, and flax seeds. Some women say evening primrose oil works (take a dose of one to two 500-milligram capsules three times a day). Try raspberry leaf tea. It's nontoxic, so you can consume as much as you like. An herb called crampbark, or viburnum (Viburnum opulus), from a European bush, is a stronger remedy. The dose is one dropperful of the tincture in warm water as needed. Many women also tell me that acupuncture is effective. And reduce the stress in your life -- try some relaxation techniques, such as meditation or yoga. |
I've got to tell you something here. My diet is based on no dairy products, no red meat and eggs, no fried foods and commercially baked foods, some fish... and I sure sense a great improvement with the menstrual cramps situation. In fact, they're almost gone. So I know it works! *s*.
Lorien @ 11:20 AM MT
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Monday, April 14, 2003
Interesting links
Just found 2 links you might find interesting:
Fitness Jumpsite: Calorie Calculator. You type in your weight and the duration of the activity, click the button and a whole list of activities comes up, showing you how many calories you'll burn for the amount of time you typed in. Neat! They list lots of activities: Gym Activities, Training and Sport Activities, Outdoor Activities, Home & Daily Life Activities, Home Repair and Occupational Activities. A very useful link indeed! *s*.
New research claims that Hard Workouts Are Heart Healthy (link is dead now), But experts add that any exercise is good for you:
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If you're going to exercise, give it all you've got. That's the suggestion of a new study that says the more vigorous your workout, the better it is for your heart.
The research was conducted at Belfast University in Northern Ireland, where doctors found men who worked their body the hardest saw the most significant reduction in premature cardiac death, compared to those who exercised less vigorously. However, American doctors take exception with the conclusion, noting that, while more exercise may be better, lesser amounts have value as well. "While this study emphasizes the benefits of heavy exercise over lighter activity, it does not prove that lighter exercise has no value," says New York University cardiologist Dr. Dan Fisher, who did not participate in the research. "And we should not take this finding to mean that only heavy exercise is good for the heart." |
So what are we to do? Work ourselves to death in the gym, or take it easy and die of heart disease? *sigh*... Every day they come up with new stuff... How are we - simple people - to know what's right?
Lorien @ 06:08 PM MT
Weigh-in day
Boy, did I have a wonderful surprise today!!! Though small, it was very sweet *s*. 0.8 lb lost this week. Considering the fact I was eating so bad as I did, I'm sure happy with this loss. I'm one very proud camper today *s*.
In the gym I had my 20 minutes on the elliptical (still can't do more than that) + 30 minutes on the treadmill. Calories burned = 462. Didn't have more time for other stuff, but managed to have a talk with the monitor of the gym. She's going to show me few dumbbells exercises next week, and I might buy few dumbbells for the house, and do the workout at home. (Getting ready for summer time, you know... Cardio activity will be done outdoors, and weights - indoors).
Yeap, I going to take my workout one step further... It's about time to move to the next level!!! First goal - working on my arms... Summer is close, and this year I'm going to wear sleeveless shirts and get some tan *s*.
Lorien @ 03:48 PM MT
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Sunday, April 13, 2003
The struggle has its bonuses
Reading Trish's post this morning brings some warm memories to mind. It's always the high peak of my diet to receive compliments on my "new look". I love it to death, even if it makes me look not very modest *s*. Whenever someone notices I've changed, and tells me they love what they see, I feel like running to them and give them a big kiss and a hug. It feels simply wonderful when people act generously and bring out the fact they noticed my efforts and appreciate them.
Mind you, it's not that I'm doing it for anyone but myself! Not even for hubby! And I also realize that people don't love me more now because I'm lighter. But the fact they take the time to react towards me brings me lots of joy and pleasure.
My last visit to Israel was decorated with many fun moments like this. Since the former time I was there I lost 37 lbs (17 kg), and whenever people saw me, they exhibited astonishment! I felt so happy, and enjoyed seeing their facial expressions whenever they met me.
You see, I always knew there's a different body inside me, one that is covered with many layers which are not a real part of my. The problem always was to uncover this body, and keep the layers off. And now - it's coming out, and it looks good, even if I do say so myself!!! *s*. Oh well, I'm happy with my achievements, not only because I can wear smaller size cloths, but mostly because I'm becoming healthier!
Ok, I think this is a good time for "before" and "after" pics. The one to the left was taken some two years ago, when I was at my highest weight, 213 lbs (97 kg). The middle one was taken few minutes ago... 159 lbs (72 kg). The one to the right is me at the age of 30, 13 years ago, 132 lbs (60 kg). I want to get there!!! *s*. I know, I won't look that young anymore, but hey... that's ok *s*. I already went back to the same haircut *s*.
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Geezzz... I can't get over the left pic, the "before" one... Did I look like that??? Never noticed ... *s*.
Lorien @ 12:40 PM MT
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Saturday, April 12, 2003
Just a regular day at casa de Lorien
Fine, thanks... Doing ok *s*. Went to the gym today, even though it suppose to be a break day. Did 20 minutes on the elliptical, 40 minutes on the treadmill, and lower body weights machines.
Eating wise, I had few lousy days indeed this week. Couldn't resist the munching, though only on good food. We'll see what the scale says on Monday. I should prepare myself for a gain, or no lose. I deserve it, damn! I'm such a loser sometimes!!! *s*.
Healthy food choices
Here's some more from the "Creative Lifestyle Changes" class we attended:
When making healthy food choices, focus on the 5 "F" words: Fruit and vegetables, Fibre, Fat, Fish, Fresh
1) Fruit and vegetables
Protect your health more than any other foods.
Lower your risk for heart disease.
Are loaded with fibre that can help lower your bad cholesterol.
Contain antioxidant vitamins and minerals that prevent the bad cholesterol from damaging your blood vessels.
Are rich in potassium, a mineral you need to manage your blood pressure, and that may reduce your risk of stroke.
Help with weight control because they are low in calories.
2) Fibre
Foods rich in soluble fibre can help lower the bad cholesterol.
Whole grain foods are high in potassium to help manage your blood pressure.
Fibre can help you lose weight by making you feel full.
How can you get enough soluble fibre?
Eat oatmeal, oat bran and oat-based cereals.
Make soups and casseroles with barley.
Try rye bread and rye crackers.
Eat psyllium-containing cereal.
Enjoy more beans, split peas, lentils and chick peas.
Load up on fruit and vegetables.
Use nut butters instead of margarine.
Sprinkle nuts and seeds on salads, cereal and yogurt.
3) Fat
Some fats and oils can protect your heart and blood vessels and should be eaten every day (see below).
Saturated fat can increase bad cholesterol (see bellow).
When oil is hydrogenated it works like a saturated fat in your body... avoid it!
Be aware of the fat hidden in processed foods called hydrogenated vegetable oil, shortening.
Cholesterol is only found in animal food.
Many foods high in cholesterol can be healthy choices, in moderation.
Eating "low fat" does not always mean "low calories".
Be sensible about the amount of fat you add to your foods.
Protective fats
Monounsaturated fat, in small amounts every day, can help your body make enough good cholesterol. Food sources include: Canola and olive oil, peanut butter, avocado, nuts and seeds.
Omega-3 fat can reduce the stickiness of your blood preventing excess blood clotting and build up of plaque on your blood vessels. Food sources include: Canola and flaxseed oil, ground flaxseeds, soy products, nuts, fatty fish (salmon, sardines, tuna, herring, trout, mackerel), shellfish.
Saturated fat
Foods high in saturated fat should be limited as they increase the bad cholesterol and triglycerides, while lowering the good cholesterol. Saturated fat comes from: Animal fats such as butter, fatty meats, poultry skin, high fat dairy products, organ meats and egg yolks. They also come from plant fats such as palm and coconut oil, hydrogenated vegetable oil found in shortening, hard margarine, snack foods and commercial crackers and baked goods.
4) Fish
The oils in fish and shellfish are high in the protective omega-3 fat.
Eating fish once a week may reduce your risk of stroke.
Triglycerides may be lowered when you eat fish at least 3 times a week.
Commercially breaded and battered fish can be high in saturated fat.
Choose fresh, frozen fillets or canned fish.
5) Fresh
Eat fresh food as much as possible.
Sodium is a mineral that can make your blood pressure hard to control. Much of the sodium we eat comes from salts and food additives used in processed, convenience and fast food.
Enjoy eating out but make it an occasional treat rather than a regular habit.
Lorien @ 03:23 PM MT
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Friday, April 11, 2003
Cardiovascular Diseases, and how to minimize the risks
As promised, here are some highlights from the "Creative Lifestyle Changes" class we attended on Tuesday:
Cardiovascular Disease (CVD) is the number one cause of death for men and women in Canada. This is a term used for a variety of diseases that affect the heart and blood vessels. It includes heart attack, heart failure, stroke, angina, peripheral vascular disease, high blood pressure and some kidney disease. Some non-modifiable risk factors for CVD are age, family history and gender.
But, there are modifiable risk factors as well, which if controlled, can lower the risk:
1) High blood sugar (Diabetes):
Type 1 Diabetes is a condition where too little or no insulin is produces, so daily insulin injections are required.
Type 2 Diabetes is a condition where the body still makes insulin but it is not used effectively for control of blood sugar. It is usually seen in less active and overweight adults. It is often accompanied by other risk factors such as excess weight, high blood pressure and/or abnormal cholesterol levels. It is often initially controlled through diet, weight loss and exercise.
2) Excess weight & fat distribution:
Increases the risk for developing high blood pressure and/or cholesterol levels and Type 2 Diabetes.
Makes the heart work harder to push the blood through the miles of vessels that supply each kilogram of fat.
Fat deposits around the waist/abdomen and upper trunk areas increase your risk of Cardiovascular Disease (CVD).
3) Physical Inactivity:
Will lower the body's ability to control blood cholesterol levels, diabetes, obesity and high blood pressure.
Individuals who do not participate in regular aerobic activities (3-5 times/week, 1/2 hour minimum) have a higher chance of having a heart attack.
There are other modifiable risk factors as well, like excess alcohol intake, smoking and stress . All the above modifiable risk factors, if taken care of - that will minimize the risk of CVD!
As we've learned, eating right and exercising were two of the most important things to do in order to live healthy life. The third thing was reducing stress. Next time I'll write about healthy food choices.
Lorien @ 04:43 PM MT
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Wednesday, April 9, 2003
A beautiful day for a workout outside
It was such a beautiful day outside. 14 C, sunny, though windy. Joe didn't feel like going to the gym, but was willing to join me for a walk. So we went out for a brisk walk, for 50 minutes. Felt good. Later in the afternoon I went to the gym for 10 minutes on the elliptical, 20 minutes on the treadmill and 30 minutes on the bike. Was good too... and more than enough for one day, won't you say? *s*.
We attended a very interesting class yesterday. It's called "Creative Lifestyle Changes", and we heard lectures from a nurse, a dietitian and a psychologist. Most of the stuff I heard made me very content, since it made me realize I'm on the right road towards healthy lifestyle. I want to write more about it, so I'll post more tomorrow... Interesting stuff!
Lorien @ 07:13 PM MT
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Monday, April 7, 2003
Weigh-in day
A small loss was registered today: 0.6 lbs for the week. That brings me to a total of 54.5 lbs lose, and leave me with 26.9 lbs to go. So I guess that puts me on 2/3 of the long way. Neat! *s*.
Workout in the gym today was short, since hubby had the day off, and we planned to go out for lunch. So I did 20 minutes on the elliptical and 27 minutes on the treadmill - only 417 calories burned. Oh well, tomorrow is another day *s*.
Tomorrow we go to a 'nutritional" meeting. Hubby had his Triglyceride levels a bit high in his last annual checkup, so we're going to learn how to change his nutrition so those levels come back to normal again. Wish us luck *s*.
Tip of the day: Are you stuck at a weight loss plateau? by Joanne Bednar.
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There are several things you can try, but the most important thing to remember is CHANGE. Any change is worth a try to shake things up a bit. Lets start with food intake: have you been taking in the same number of calories or fat grams since the beginning of your lifestyle change? If so, then you need to throw your body off, and there are a couple of ways to do this: In the exercise department, you need to find ways to further challenge your body. You can try many different strategies: |
Lorien @ 05:31 PM MT
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Sunday, April 6, 2003
Transform your dream of losing weight to be your goal
When a personal dream of losing weight becomes a personal goal - the chance of success rises. What makes a goal different from a dream?
A dream resides in your mind. It is an idea, a wish, a passive thing that doesn't have a form in reality yet. If you don't act - it'll stay an idea in your head.
A goal has a specific plan from start to end. It resides in the real world outside you. You can act towards a goal only when you're ready to take measures to make your dream come true. And if you have an important reason (by choice or not) to act - you already have the urge to get started.
I've found I needed to follow few steps in order to transform my dream to lose weight into my goal:
I've checked with myself what were the reasons for me to want to lose. Since I had a health issue (high blood pressure), I knew I had to act NOW, or else... And of course, like everybody else, I wanted a nice slim body. It adds to my self confidence when I have one, so why the hell not? *s*.
I researched all the aspects of my goal, and got as much information as I could. After all, I wanted to do it the right way, and not harm myself in the process. That's why I've chosen the weight loss program that suits me, consulted my doctor before I started, and went with it only after I got his ok to what I've planned.
I've built a plan within certain time borders. I figured out what was the healthy way to lose weight, and according to that I planned how much I wanted to lose per month, and how long it'll take me to get to my target weight. I've planned my fitness schedule the same way - figured out what I wanted to achieve, and what's the best way to do it without causing myself any unnecessary injuries.
I've looked for stuff to help me exchange my bad old lifestyle with a healthy new one. For me, it was mostly becoming active outdoors. Since I have a husband who loves the outdoors, one who played a big role as my personal booster, I've started biking again, taking long walks and canoeing with him... things I've never done before (at least not as a grownup)!
All in all, all the above sure helps me in my long dance towards a healthy lifestyle. And you think I'm so smart to figure out all this by myself? Hell no! *s*. Check Dr. Phil's Five Steps to Your Weight Loss Goal. I've learned a lot from him as well *s*.
Lorien @ 11:51 AM MT
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Friday, April 4, 2003
Good me!!!
Well, when I deserve it, I get the spanking, and when I deserve it - hugz are due. Can't go with this "Bad me" thing for more than a day... I should know better by now. So today I was very good, and I even saw a loss of 0.7 lbs on the gym's scale, but I'm not changing the numbers till my official weigh-in day on Monday. Let's see if I can maintain it *s*...
So off to the gym I went, after 2 break days, and since I was still feeling not-so-peachy, I only did 20 minutes on the elliptical and 40 minutes on the treadmill. All in all, not too bad... 617 calories burned, and I was done. Will try to go to the gym tomorrow and Sunday as well, to compensate for those 2 days.
Do you have any idea how I long for spring to be here already???!!! I'm dying to go out for a bike ride... or a good walk... or canoeing on the lake. There's no better activity than that! And the fresh air--- Priceless!!!
Lorien @ 08:48 PM MT
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Thursday, April 3, 2003
Bad me!!!
What a crummy day I had yesterday. I couldn't keep my mouth shut! I was lucky enough not to have any "bad" food in the house, so I ate more fruit, more rye crackers, more oat, more more more... just pushed my calories consumption to the sky!!! ......................... *sigh*... what a dumbhead! Don't know what awakened the demons this time... Maybe it's the PMS, maybe I am too overloaded with hormones again... or maybe I am just plain weak.
Anyway, today is a new day, and it goes well so far, and will continue going well till it ends, or else I'm going to spank myself!!! It's bad enough that I don't go the the gym, and I didn't go yesterday as well... It's killing me, this PMS thing... I firmly protest here!!!
I'll go to the gym on the weekend though... I must... I want to... I need to...
Lorien @ 03:48 PM MT
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Tuesday, April 1, 2003
Monthly blah time again... and a poem
Being that monthly annoyance time again, I feel like I was ran over by a train. It's like that every month. My back feels like it's breaking in the waist line, my lower belly hurts, I feel exhausted and without any will power... Pure blah!!
That's the reason why my workout today was pretty modest. I didn't want to skip it all together, so I walked for 1 hour on the treadmill and burned 528 calories. That's all for me today. I'm glad I could do at least that... much better than not exercise at all!
I wrote something...
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Revelation (aka: How I fell in love with her) I look at her, I'm so amazed Back then she was one angry chick I've tried to hug so many times I often wondered if I should For years I've tried to understand I look at her, I'm so amazed She talks to me of many things I send my hand and touch her hips I look at her In the mirror |
Lorien @ 05:17 PM MT
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