Using a Timer Instead of Rep Counting

I tweeted about this a minute ago but then thought I'd write a post as well. I hate counting reps. I (might have ADHD) have a really short attention span and things that are tedious just EXHAUST me (plus I lose track because my mind wanders). So this morning I decided to switch from rep counting to using an allotted amount of time for each exercise that I do. For example, I typically do 100 (each leg) single leg squats, in two batches of fifty. I set my cell phone on "stop watch" and did 100 squats which took about 3 1/2 minutes. Hmm. I continued on to 4 minutes (because I like things to be easy) and found it very doable. Then I switched legs, and instead of counting, set the timer to 4 minutes and started squatting away. Soooooo much better. Ahhhhh!!! Today I'm in the process of timing and counting exercises to create a master list of times = estimated reps. From now on when I log what I've done, I'll write down times instead. Exercise is very individual, and the key is to create a system that works for you. I'm further ahead if I use a timer and actually do the moves than if I just skip it because I can't bear the thought of mindless counting...

Stair Running....

Ok, this sounds exhausting at first (who am I kidding... it is until you're fit for it). I like it because it makes no difference what the weather outside is like, and I can keep an eye on the kids, two factors which are affected by outdoor running (which I also love). Initially I started with stair walking. I filled a water bottle and kept it handy, and plugged my favourite music into my ears via my beloved Android (which also serves as my timer). Once I started feeling brave enough, I tried running on the stairs. I'd run for a bit and then resume the walking once I got tired. Of key importance, I discovered, is having a railing next to you to grab in case you tumble (cringe). Now I can run straight for 30 minutes. You can imagine how delighted I was when I learned that stair running burns about 100 calories every 6 minutes... ahhhh!!! I'm keeping this exercise :) :)

Raspberry Chocolate (non-dairy)

OMG. That's all I can say about this one. It tastes far too good to be healthy.

Raspberries
Cranberries
Banana
Honey
Unsweetened cocoa powder
Ground flax
Water

Blend and enjoy!

Cranberry Chocolate Shake (non-dairy)

Today I was looking for a non-dairy shake that used cranberries, since I have a surplus of those at the moment. This is what I came up with that worked very well:

1 banana
2 mandarin oranges
3/4 cup cranberries
2 tbsp cocoa powder/sugar mix (I used Starbucks hot cocoa mix)
Water
Blend to desired consistency

The cranberries are very tart, and when I initially tried the shake without the cocoa/sugar mix, it didn't work for my taste (the oranges weren't sweet enough to compensate). Adding the cocoa/sugar mixture was the perfect solution.

A Quote I Liked

Gwyneth Paltrow, on how she stays so fit:

"It's not an accident. It's not luck, it's not fairy dust, it's not good genes. It's killing myself for an hour and a half five days a week."

Enough said :)

Homemade Granola Bars

Here's what I've been doing lately, as a healthier alternative for myself and my kids. Rather than buying granola or cereal bars, I've been making them myself. Although the store bought ones are very convenient if you're counting calories, the homemade ones can be so much healthier.

Here's my recipe. Quantities are approximate, and you can vary the ingredients slightly as long as you have the main elements in place:

Main ingredients (provide the foundation)

3 cups rolled oats
1/3 cup flour
1/2 cup oil
1/2 cup liquid honey

Additional ingredients (add nutritional punch and flavour)

Vanilla
Cinammon

1/3 cup each: raisins, chocolate chips, quinoa, wheat germ, flax, coconut, sunflower seeds, etc...


...and so on. You could add all kinds of nuts as well but I don't, because nuts are not allowed at my kids' school due to allergy concerns.

Basically you mix all the dry ingredients together, then add the oil and honey, and stir until combined. Press the mixture flat into a greased 9x13 pan. Cook at 350F for about 20 minutes. Cut into squares while still warm but leave them in the pan - don't remove them until completely cool or they'll fall apart. Once they're cool, I wrap them each in plastic wrap and store them in the fridge. 

Yum :)

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Why Is Maintaining Weight Loss So Hard?

My friend is gaining back the 25 pounds she lost on the Dr. Berstein diet.

The diet was very effective in taking the weight off, but she's simply not able to follow it long term. It makes me think yet again about lifestyle and overall awareness of what keeps weight off.

There's more to keeping weight off than skipping egg yolks and getting vitamin B shots, or weigh-ins and point counts. It's more than just time on a treadmill or laps on a track. It's more than a goal, an objective, a dangling carrot.

It's about making a lot of small changes that will end in one big result. What good will eating the egg whites do if you still have the processed food in the pantry? What good will training for a yearly community run do if you still drive your kids several blocks to school every day?  Sure you can eat the egg whites and stay away from the pantry for awhile, or you can turn your already tight schedule upside down even further to squeeze in time for the runs, but isn't that just so hard? Isn't that too hard?

It would be for me. I take my hat off to you for trying. I wouldn't be able to keep doing it.

Instead, healthy weight maintenance could fit your life like a comfortable pair of shoes - ones that you slide your feet into and would prefer to wear than to take off. They would add support to each step, without pinching or leaving blisters.

Like a pantry stocked with whole grain foods, instead of sugary cereal. Go ahead, have a snack! Or the mini-van that stays parked in the mornings before school, to be replaced by an umbrella on rainy days. Guess what - you won't have to look for parking. Oh sure in the beginning change is hard, but once you get used to it, you won't remember what the beginning felt like.

I think the major difference between myself and my friend is lifestyle. My exercise isn't a yearly event that's participated in and then finished (her community run). Mine is part of my day to day life which is set up in such a way as to leave me little choice. We have only one vehicle insured, so I have to walk the kids everywhere, for example. The work from home job that I've chosen is a paper route, all done on foot.  She works from home as well, but at a computer doing customer service for a telecom company. She earns more money than I do (which enables her to afford to insure a second vehicle ;)  Hmmm.

I could go on and on, and to be fair, there are equal pros and cons to different lifestyles. Some are just better suited to maintaining a healthy weight.

Why is maintaining weight loss so hard? Maybe because it's not at the top of the priority list.

The first step could be assessing what your priorities are. The next, figuring out what changes need to be made to fit that list. The next after that, accepting that not all the changes will be easy.

The objective, though, is to make the changes that best support the item on the top of the priority list, so that item is most likely to be achieved. Sure it's hard to brave the cold when you're walking and not in a heated car, but you know what? Maintaining a healthy weight won't be hard.


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Making Healthy Choices For Quick Snacks

I had a conversation with a friend of mine the other day about boxed cereal. She loves it, because it's "quick and easy". The problem she has with cereal, though, is the fact that it uses up too many of her diet's daily points all at once.

This got me thinking about the "quick and easy" aspect. I'm not on a points based diet plan - I count calories and exercise. I too love quick and easy food. I have two kids to chase around (part of the exercise ;) and a house to de-chaos, so quick and easy works for me. I think many people are in the same boat.

I also think that for many people, quick and easy amounts to high calorie/additive and low nutrient food. Anyone can buy the ingredients for a salad or stir fry, but if you're starving, you want something right now.

The solution, then, would be to have a stock of right now foods that are also healthy. Here are some ideas...

1. bananas
2. cheese strings
3. grapes
4. granola bars
5. yogurt
6. apple sauce
7. raisins
8. apples
9. whole grain crackers
10. homemade whole grain cookies
11. carrots

The list is endless, but you get the idea. If I come home and am absolutely STARVING, instead of pouring some high calorie sugared cereal into a bowl, I'll grab a banana instead. The health benefits are much greater, and it tames the hunger monster long enough so that I have the patience to make the salad or stir fry.

What healthy right now foods are in your kitchen? I'd love to hear more ideas!



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How Many Calories Are In Fast Food?

Ohhh I don't wanna know. DON'T wanna know.

Somehow I ended yesterday at under 1,700 cals, even though my kids begged their Dad to go get Burger King take out. In their defense, it had been a long time, so I agreed.

You can find most caloric values on-line simply by Googling, and I was impressed to find that Burger King actually has their own nutritional summary for their menu items.

This is where you need to bother checking, because something as harmless seeming as their Tendergrill Garden Salad has 460 calories. That's a lot for a salad, on a calorie restricted diet! (I'm not even going to mention  the Triple Whopper With Cheese value meal at 1,710 calories, which is more than I try and eat in an entire day - oh wait, I just did mention it ;)  OMG

I opted for the 6 piece chicken fries at 250 cals, plus a Dutch Apple pie at 320. While I know this is more than the salad and not as nutritious, this way I got to have a "junk fix", complete with dessert, and not blow my calorie count.  I had a few fries too (maybe 8-10), so I called it a total of 700 cals just to be safe.

It's so deceiving, isn't it? Fast food is not really that much food, and yet it's packed with so much of the stuff we're trying to avoid.I can't imagine eating this food more than once or twice a month, and yet many people do. This brings me back (yet again) to the issue of caloric awareness. If fast food chains had a caloric value by each item, say right next to the price, I wonder what kind of effect it would have on sales?



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My Push Ups Are Getting Easier :)

...they're still wall push ups (translation: the easy kind ;), but I'm noticing that my upper body has more strength than it did almost a month ago when I started them. Talk about gratifying!

This makes me think that for my fourth exercise, I'm going to choose something else that will get easier as I get more fit, as opposed to the plies and the fidgeting, which were never really hard to begin with. They're still the same. I do them without really feeling any progress, all the while trusting that they're resulting in small benefits over time.

The push ups, meanwhile, actually make me feel stronger.

Awesome!!

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('’)

Fidget!!!!!!

(Does that count as an exercise? ;) It does now!!

My kids can't seem to sit still. I know this is pretty common for kids, but is it any wonder they're leaner than adults? Hmmm.

I've decided to add fidgeting to my list of exercises. Now originally this list was started for muscle toning activities, because I already do a lot of calorie burning stuff (like walking and running), but fidgeting is something I'd forget to do unless it was on a list.

(I'm also going to ignore the fact that as parents we often tell our kids to not fidget ;)

How do you fidget? Just move when you're still! For instance as I type this I'm moving my legs under the table. It's easy, requires very little effort, and is not disruptive to what I'm doing.

 (I did a quick search on my Amazon widget of "fidget exercise" and lo and behold found an entire book about fidgeting to burn calories - awesome!!)



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('’)

Time Passes Anyway, Might As Well Have Something To Show For It.

You can't get overnight diet or exercise results - it's simply not possible. We need to remove this instant gratification expectation from our list of wants.

So... if we can't get overnight results anyway, then...

....if you've said no to the ice cream and not seen a drop in the scale the next morning, that's ok.
....if you've done sit ups and not woken up the next  morning with six-pack abs, that's ok.
....if you've had ten glasses of water and not woken up looking ten years younger, that's ok too.

Because...

Months will pass, whether or not you do something about your goals. Time will pass regardless. If you spend each passing day waiting to change, time will pass without any change. But if you take a small step each day toward your goal, after enough time has passed, you will see the results you want.

Have you ever woken up to the first tank-top-and-shorts day of the season wishing you were ten or twenty pounds lighter, and thought to yourself  "if I had been able to stick to the diet I tried starting in November, I'd be skinny right now."

Time passes anyway, might as well have something to show for it...

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('’)

My Second Exercise: The Demi-Plie

Do I dare? Add another exercise? I`ve been pretty consistent with my wall push-ups - even if I forget while I`m making my morning coffee, I remember at some point during the day and then I do them. I think I`m comfortable enough with the regularity of them to add something else.

A few years back (ok, more than a few... shhh!! ;)  I took a beginner`s ballet class and was impressed with the muscle involvement required for even the simplest of moves. Even the basic demi plie involves so many of the regions I want to tone (abs, butt, thighs), all rolled into one exercise. You`d be amazed how many muscles you need working together to balance like that!!

So... the demi-plie is now my "exercise number two".  I think I`ll start with ten of those per day, in addition to my 20 wall push-ups...

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('’)

Can't Wait....

...to add another toning exercise!!! At the moment I do 20 wall push ups every morning. THAT'S IT, because I've done more in the past and then given it all up. I'm too "all or nothing", which is part of the reason I over eat compulsively unless I count calories.

The wall push ups have been going well in that I feel my body being worked, but it takes very little time, so if I do forget to do them while my coffee is brewing, I can easily squeeze them in another time (as soon as I realize I've forgotten, I just head to the nearest wall, and voila - 2 minutes or so later I've completed my New Year's resolution :)

The problem is now that I want to add another exercise (I'm just itching to! lol), and the push ups habit is not fully secure yet. I know from past experience that if I over schedule myself all at once, the first day I'm too tired or busy will be my last day doing the exercises.

I need to wait a bit longer before I add on another exercise... must form new habits one at a time ;)  Meanwhile, I'll just have to be patient!!
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('’)

Holiday Aftermath

Most people I know (who are willing to 'fess up ;) gained a pound or two over the holidays. I was lucky lucky lucky to barely (by the skin of my teeth) maintain my weight. I say lucky because I counted calories for only one day out of a seven day span that covered Christmas and New Years.

I think what helped me a lot is the fact that I'm simply not used to eating that much at one time any more, so my non-counting indulgences were a lot smaller. Plus I maintained my regular level of activity, rather than slowing down for the holiday season.

That makes me happy.

What makes me over the moon ecstatic though, like happier than I can say, is the fact that after six non-counting days I am back into my calorie counting routine with no difficulty. This has always been my biggest hurdle in the past - becoming derailed and being unable to get back on track. Not this time!

Yay!!!  :) :)

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('’)

Here's To A Wonderful 2010!!

Happy New Year!!

So far so good - I actually remembered to do my wall push-ups this morning while my coffee was brewing, lol. for me the issue is not completing tasks, it's remembering them!! I need to put a note on my coffee maker, at least until the habit is established.

I'm optimistic about this resolution, because it's simple, and achievable. If I woke up this morning thinking "I resolve to have a toned upper body", that would be something that I couldn't achieve today. Instead I woke up thinking "I resolve to do 20 wall push ups".

Voila! Success :)

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('’)

And The Winner Is....

...push ups!!!

I've decided to incorporate some daily push ups into my routine, as my fitness New Year's resolution.

In order for me to be able to stick with it, there has to be only ONE exercise. I cannot fall prey (as I have in previous years) to the trap of "oh, that was easy, what else can I do?" and then adding more exercises, and then having a tired or busy day were I don't do them all, and then giving up completely. (Welcome to my world ;)

I decided on push ups because they can really work your core, in addition to your arms and chest. If I'm only picking one thing, it has to accomplish as much as it can.  I've also discovered that there's more abdominal involvement if you place your hands further above your head.

I'll do twenty every morning while my coffee is brewing, and I'm starting with wall push ups, because on the floor I can do maybe three, tops. I'll let you know when I move up to twenty on the floor ;)

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What Are Your New Year's Resolutions?

Traditionally, New Year's resolutions have been a set up for failure for me. I make them, and never stick to them. I don't know if a simple date on a calendar is motivation enough to make life changes that require will power and discipline.


Still, they're fun! Why not start each year with renewed ambition and optimism? So every year I make resolutions, regardless of my success or failure with them in the past.


This time around, I am in the enviable position of approaching the magic date on the calendar with one of my goals (weight maintenance) already achieved. I have new and improved dietary habits, as well as kept up with regular cardio exercise. What next?


Muscle toning is an area that I don't make time for at the moment. I think this is something I can resolve to start in the new year.

My plan is to choose ONE, and only one, exercise (to start with). In the past I've planned out a whole routine, and given up after a week because of the new time constraints involved. This year, however, I'm going to choose ONE activity that takes about five minutes, and insert it somewhere into my routine. Push-ups before brushing my teeth? Sit-ups while dinner is cooking? Not sure yet, but I will let you know what I come up with.


Time to put my thinking cap on!


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There Are No Excuses

A friend of mine has lost 26 pounds on the Dr. Bernstein weight loss plan.

She (with their support) is taking a three week break over the Christmas season. She knows she will "cheat" over the holiday season, and why pay for a plan she's not following?

Initially I thought how wise and realistic, both on her part and the part of the Dr. Bernstein staff. Let's not set ourselves up for failure, what with the festive season upon us.

But then I thought... isn't that the problem with weight loss programs, and with weight loss in general? There will always be a festive something or other around every corner. It's kind of like waiting for the best time to quit smoking, or the right time to get pregnant. There is no perfect time for anything - no time that things will be easy or free from the potential for setback.

There will always be a tomorrow, but if we want to accomplish our goals, we have to work on them today.


What about me - should I take a break? I'm about four pounds away from my target weight. Can I get through the Christmas season without gaining back some of the weight I've lost? Can I maintain my current progress, or better still, carry on towards my goal?

Of course I can! Just because there are more temptations around me doesn't mean I have to cave every day. Will I count calories on Christmas day? Nope!! Will I count them the day before and the day after? You bet. It's all about new habits and a more self improvment based lifestyle.

Here's to not letting the holiday season be my latest excuse!

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6 Carb Curfew Tips

I've been doing the carb curfew plan for a few days now, and here are some things I'm finding that work for me: 

1. Have a consistent plan. I start my curfew after dinner. The time varies, depending on when we eat, but I usually start my no/low carb time anywhere from 5:00 - 6:30 pm.
2. Plan for indulgence. If there's a food item with carbs in it that you were looking forward to (i.e. homemade cookies, hot chocolate, etc.), make sure you schedule it in before your curfew starts. I had a Rolo ice cream bar, for 130 calories toward my daily caloric allotment, by setting a timer for 3:00 pm. Later on, after my carb curfew started, I didn't feel deprived.
3. Have no (or very low) carb food in the house that you can eat, in case you're really hungry in the evening. Last night I had 1/2 a pepperoni stick (100 cals) and a cheese string (60 cals), both somewhere between 7:00 - 9:00 pm.
4. Make a point of eating healthy carbs earlier in the day, so that when the evening comes, you have some proper nourishment behind you. In the mornings I usually eat a banana, some yogurt, an apple, some carrots, etc. All containing carbs, and all important for good health.
5. Don't stop eating when your carb curfew starts. (They keep telling us that fasting slows down our metabolism, so to not eat anything from 6:00 pm until breakfast the next day probably won't help!)
6. Keep lots of sugar free gum handy to help conquer any evening sweet cravings that might make you want to cave and carb out ;)

Here are some links to pages that list the carbohydrate value of certain foods:

 Carb free food
 Carb counter

 Another carb counter
 Carb counter chart

Good luck and have fun!

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