You are currently browsing the monthly archive for May, 2007.
Whew. woke up sore and achey, not as bad as a couple of days ago but certainly not all “let’s hit the gym!” but i was determined to go anyway. i ate fat free yogurt w/ my nephew’s cereal on top and it was nasty…way too sweet. I keep meaning to stop and get some kashi go-lean. then i worked for a while and made my plans for the day. i made an egg-white, cheese and spinach mini omelett because i was hungry!
We ate really well last night for dinner. baked chicken on salad and fish on the side! so i was hungry when i woke up and ate light, then hungry around 11am when i finally decided to go to the gym so i had the mini omelett, took an aspirin and hit the gym. *admitted omission, i had some ice-cream last night and also some pepperoni/cheese and crackers at midnight. i didn’t overdo it on either one!. I ate like a bird all day yesterday!
treadmill: 32 min. walk/run. felt good. no laps today.
quick arm workout. 2 x 10-12 reps of chest press, bench press, lat pull downs and tricep pushdowns. then I was out the door so I could go hit golf balls with friends. Cooked out for dinner. chicken, steak, low fat turkey sausage. I did a good job controlling portions (cooking and eating). We has grilled corn and asparagus! no carbohydrates, i guess the corn counts as a starch.
anyway, a lighter workout day, but i think my body is telling me not to push it. i also think my iPod shuffle is on the fritz. looking forward to working out tomorrow!
Originally uploaded by funchilde.
Today was pretty darn good.
I hit the gym by 11am and worked out pretty hard. I’m actually glad the gym was closed yesterday and that I rested. I know I have the tendency to push too far, too fast in these things.
30 min on the treadmill at walk/run + incline up to 5.0. I am still slow as all get out, but I worked up a good sweat and it felt nice to “jog” without feeling like I was going to die!
I decided to do 5 min in the Sauna before starting cardio so that I could stretch in the sauna with warm muscles. this started a nice sweat.
after the treadmill I did 2 miles on the indoor track. I was really into my workout today thanks to the music, i had uploaded a ton of new tunes before heading out and man, that makes all the difference, but of course…my iPod shuffle crapped out and now its acting crazy, it may have shorted out…ho.lee.shiz.
i was starving so i ran out to the car and grabbed a slimfast shake w/ the intention of doing an upper body workout and possibly hitting the treadmill again (yeah, i know…pushing it) but when i sat down for 10 min to read a health article I got up and was achey and creaky and took that as a sign to carry myself home.
I resisted the urge to nap, working on other projects instead. I shuttled my nephew to baseball practice and next time I’ll know that it is also an awesome place to get some exercise as there’s an outdoor track around the field. so I may volunteer to take him Thursday. Anyway, i’m tired as all get out and my goal is to be in bed by 10pm and in the gym by 9am tomorrow.
I pray my ipod shuffle recovers, i don’t want to lug the 30Gig, but I will.
From wikipedia.com
Compulsive overeating is characterised by an addiction to food. An individual suffering from compulsive overeating disorder engages in frequent episodes of uncontrolled eating, or binging, during which they may feel frenzied or out of control. They will eat much more quickly than is normal, and continue to eat even past the point of being uncomfortably full. Binging in this way is generally followed by a period of intense guilt feelings and depression. Unlike individuals with bulimia, compulsive overeaters do not attempt to compensate for their binging with purging behaviours such as fasting, laxative use or vomiting. Compulsive overeaters will typically eat when they are not hungry, spend excessive amounts of time and thought devoted to food, and secretly plan or fantasize about eating alone. Compulsive overeating almost always leads to weight gain and obesity, but not everyone who is obese is also a compulsive overeater.
In addition to binge eating, compulsive overeaters can also engage in grazing behaviour, during which they return to pick at food over and over throughout the day. This results in a large overall number of calories consumed even if the quantities eaten at any one time may be small. When a compulsive eater overeats primarily through binging, he or she can be said to have binge eating disorder. Where there is continuous overeating but no binging, then the sufferer has compulsive overeating disorder.
Left untreated, compulsive overeating can lead to serious medical conditions including high cholesterol, diabetes, heart disease, hypertension and clinical depression. Additional long-term side effects of the condition also include kidney disease, arthritis, bone deterioration and stroke.
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Binge eating disorder is a psychiatric disorder in which a subject:
- periodically does not exercise control over consumption of food
- eats an unusually large amount of food at one time (on average, 1500 calories).
- eats much more quickly during binge episodes than during normal eating episodes
- eats until physically uncomfortable
- eats large amounts of food, even when they are not really hungry
- always eats alone during binge eating episodes, in order to avoid discovery of the disorder
- often eats alone during periods of normal eating, owing to feelings of embarrassment about food
- feels disgusted, depressed, or guilty after binge eating
Binge eating is an element of another eating disorder, bulimia nervosa. The formal diagnosis criteria are similar: at least two binges per week for an extended period of time.[1] In binge eating disorder, by contrast, the person does not purge, fast or engage in strenuous exercise after binge eating. Additionally, people with bulimia are typically of normal weight or may be slightly overweight (the purging, etc., have little to no effect on the subject’s body fat), whereas people with binge eating disorder are typically overweight or obese.
Binge eating disorder is similar to, but it is distinct from, compulsive eating. People with binge eating disorder do not have a compulsion to overeat and do not spend a great deal of time fantasising about food. On the contrary, some people with binge eating disorder have very negative feelings about food. As with other eating disorders, binge eating is an expressive disorder – that is, the disorder is an expression of a deeper psychological problem.
It is actually hotly contested whether binge eating disorder has its own diagnosis. Some believe that it is a milder form, or subset of bulimia nervosa, but others argue that it is its own distinct disorder. Currently, the DSM-IV categorizes it under Eating disorder not otherwise specified (EDNOS), simply stating that more research is needed.
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Sunday before Memorial day. Things are pretty quiet on my end. I actually got up when I woke up today, 6:30 am, even though I went to sleep at 2am. I need to get back into that habit as my “sabbatical” draws to a close and I have to get some work done 
Breakfast today raisin bran + yogurt.
Lunch was a 2 eggs+ egg white omlet w/ cheese and spinach and onion. some peach halves and a slice of whole grain toast + 2 pieces of bacon and a piece of sausage.
Snacked on handful of multigrain tortilla chips and 3 fig newtons post workout.
Dinner: hamburger on multigrain bread, 1 rib+ 1/2 sausage + cabbage + asparagus + cole slaw. sounds like alot, but just small leftover portions of a bunch of different things. oh and some spinach pie.
I am paying better attention to what, now I need to check how much I’m consuming.
again didn’t feel like going to the gym, but got there at 5 mins to 6pm and did 2 miles on indoor track at fast walk + 10 min walk/run on treadmill. 5 mins in sauna. felt more energyized post workout and went out and got B Complex, E, D and Glucosamine vitamin supplements. I think 50% of the reason i’m so tired and sluggish is malnutrition and too many carbs, not enough veggies the last 4 months on the ship/semester at sea. the other 50% being my need to exercise more, move and get some weight off!
walking today i could almost picture doing the 13.1 mile VA Beach 1/2 marathon this Labor Day. I also had visions of doing 2 workouts/day. But I’m doing a good job of reigning myself in and trying not to do too much too fast so I can stay healthy to GET healthy! It also felt great to jog (albeit very, very slowly) for a little while and KNOW that I can be a runner again.
There are clubs you can’t belong to, neighborhoods you can’t live in, schools you can’t get into, but the roads are always open. -NIKE
Running is more than just exercise. Running purely for the exercise would be like eating purely to exercise your jaw muscles. (courtesy of OTD-Colonel from RWOL)
Pain is temporary. Quitting is final. (Lance Armstrong).
I don’t race to see who is the fastest. I race to see who has the most guts. (Steve PreFontaine)
“My sport is your sport’s punishment.” Seen on track and field and cross country shirts everywhere!”
Don’t let fatigue make of you a coward.”
“Catch the person in front of you. Stay in front of the person behind you. Beat the shadow next to you.”
“If you can’t win, make the fellow ahead of you break the record.”
“Run like you stole something.”
“Running is an unatural act, except from enemies and to the bathroom.”
Outrunning obesity; one mile at a time.
No Brain, No Pain
Pain heals. Chicks dig scars. Glory… lasts forever.- Keanu Reeves/Shane Falco – The Replacements.
“The best long distance runners eat raw meat, run naked, and sleep in the snow.”–iditarod dog sled race
“pain is weakness leaving the body” USMC
Why couldn’t Pheidippides have died at mile 20?
“Aerodynamically, the bumble bee shouldn’t be able to fly, but the bumble bee doesn’t know it so it goes on flying anyway.”
“If you start to feel good during a marathon, don’t worry you will get over it.”
“To describe the agony of a marathon to someone who’s never run it is like trying to explain color to someone who was born blind.”-Jerome Drayton
“If you want to win something, run 100 meters. If you want to experience something, run a marathon.”-Emil Zatopek
“People ask why I run. I say, “If you have to ask, you will never understand”. It is something only those select few know. Those who put themselves through pain, but know, deep down, how good it really feels.”-Erin Leonard
“The next best thing to running,is talking about running!”
“No doubt a brain and some shoes are essential for marathon success, although if it comes down to a choice, pick the shoes. More people finish marathons with no brains than with no shoes.”-Don Kardong
“Why aren’t you signed up for the 401K? I’d never be able to run that far.”-Scott Adams, Dilbert (4/2/01)
“Begin at the beginning and go on till you come to the end; then stop.” -Lewis Carroll, from Alice in Wonderland
The difference between the mile and the marathon is the difference between burning your fingers with a match and being slowly roasted over hot coals.-Hal Higdon
“Hard things take time to do. Impossible things take a little longer.”-Percy Cerutty
“I know I run like a girl….try to keep up!!!”
“To give anything less than your best is to sacrifice the Gift”- Pre
You also need to look back, not just at the people who are running behind you but especially at those who don’t run and never will… those who run but don’t race…those who started training for a race but didn’t carry through…those who got to the starting line but didn’t in the finish line…those who once raced better than you but no longer run at all. You’re still here. Take pride in wherever you finish. Look at all the people you’ve outlasted. -Joe Henderson
“A runners creed: I will win; if I cannot win, I shall be second; if I cannot be second, I shall be third; if I cannot place at all, I shall still do my best.” – Ken Doherty
“Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It doesn’t matter if you are the lion or the gazelle, when the sun comes up, you better be moving.” – Maurice Greene
Someone may beat me, but they’re going to have to bleed to do it. – Steve Prefontaine
today was tough in some ways. i really felt sluggish and low energy. it feels like it takes all my effort just to get moving/get something done. i also realize i really need to overhaul my diet. i think i’m just not even aware of what i’m really putting in my gas tank and its dirty gas.
i hit the store and replaced the non-dairy creamer w/ fat-free non-dairy creamer, got some apple/carrot juice and some vidalia onion vinegrette salad dressing and some slim fast shakes. some fiber tablets too. I haven’t made it to GNC to get vitamins yet.
i was walking w/ my mom around doing errands and realize how much slower i am than she is. i’m so over being heavy. its like the blinders have really come off. its not chubby, not charming, its just a pain in my ass.
i rested up and hit the gym at 5:30 today. before i went i had some non-fat organic yogurt w/ some honey nut cheerios to kickstart my energy, and 4oz of apple-carrot juice mixed with 24oz of h2o as a post workout recovery drink. i have no idea what i’m doing, but hey…i’m trying.
i had a horrible lunch/breakfast of fried chicken wings and fried okra (don’t even ask….lol) and that is what made me realize the whole…you’re putting dirty gas in your fuel tank thing.
i really really really didn’t feel like i had it in me to go to the gym, but i went. and i actually had a great workout. i did 30 min on the treadmill, walked 1.5 miles on the indoor track and did a medium intensity upper body workout. i was really proud of myself, and grateful for my iPod shuffle (thanks Dad!) b/c good music can really make or break a workout sometimes!
today i jumped on coolrunning.com and runnersworld.com, i also found this blog which chronicles the journey of a woman and her husband from flab to fab. so i’m looking forward to digging a bit further into that. i also stumbled across sparkpeople.com and www.fitday.com which I’m also looking forward to checking out. THIS website too is kind of a good mechanism for me to track my goals, food and exercise habits, etc as well as post new (to me?) info on health and fitness. i’ve fallen off the wagon so many times, but its not how many times you lose, its the one time you win that counts!
no workout today. i am sore/sluggish from 3 days in a row of working out and my head wasn’t in it.
ate well all day until dinner. had dinner out w/ a friend at one of my favorite seafood spots. i have an idea that what i should do when i eat dinner out, i should ask for a “to go” box when i order my meal and just off the top put 1/2 my meal in the box and THEN eat the other half. I see that i will eat all of whatever is in front of me.
overall, i am still excited about keeping OBSOML: Operation Best Shape of My Life, as my #1 priority. I will also have the chance to see how i do with traveling very soon as i head up to new hampshire next weekend and then indianapolis right after that. i am looking forward to a good workout tomorrow.
totally didn’t feel like working out today. tired, sluggish.
ate cheerios w/ non-fat vanilla yogurt for pre-workout/breakfast + 1 cup coffee.
didn’t feel like cardio so i did arms/legs/abs on weight machines. worked up a good sweat.
ate 8 buffalo wing pieces and a big salad. need to drink H2O and limit/monitor portions for rest of the day.
i think i’m trying to get into the zone of working out/going to the gym no matter how I feel (unless of course I’m sick).
i can feel the weight workouts!
from www.about.com
Emotional eating can sabotage your weight management efforts. Getting a handle on your tendency to eat in response to emotions can be one of the most important factors in achieving long-term weight loss success.
What it Is
Sometimes, the desire to eat has nothing to do with a pesky rumbling in your stomach telling you that you need to eat. We get a strong longing for foods — particularly fattening, comforting foods — when emotions spike or plummet. We want to eat and (we think) nothing else will do.
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- What is Emotional Eating?
How it Happens
For some, it takes a major event to trigger emotional eating — getting fired or going through a divorce; for others, it’s a constant struggle: the traffic on the way to work; the jammed photo copier; a tough day at the office … zSB(3,3)
the daily grind can lead to a seemingly unbreakable habit of turning to food to make it all better.
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- Why We Give in to Emotional Eating
A Vicious Cycle
The worst part about emotional eating is it actually causes your problems to multiply. Eventually, instead of avoiding the issues you’re stuffing down with food, you’ve created another one altogether — weight gain, guilt about eating, worsening health … and then it starts all over again.
Five Steps to End Emotional Eating
If you tend to give in to emotional eating, there are a few tactics you can use to regain control of your eating habits and get back on track.
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- Step One: Identify Your Triggers Learn How
- Step Two: Recognize Hunger Signals Learn How
- Step Three: Limit Trigger Foods Simply stop stocking your fridge and pantry with the foods you binge on.
- Step Four: Don’t Skip Meals Skipping meals almost always leads to over-eating.
- Step Five: Create Alternatives to Eating Whether it’s a bubble bath or curling up with a good book, planning other activities will help you relax and avoid binges.
Don’t Give Up
When you trip up — because you will (We all do!), don’t give up. Forgive yourself and start over the next day. Learning from your mistakes and focusing on the positive will go along way in ensuring your continued weight loss success.
from www.about.com
Top 10 Ways to Control Portions
Ask anyone who has achieved long-term weight loss how they did it and they’re sure to mention portion control. In fact, it can make or break your weight loss efforts.Learn how to size up servings and avoid overeating with the Top 10 Ways to Control Portions.
1) Break Leftovers Down
Instead of using one large container to store leftovers such as casseroles, side dishes, or pasta, why not separate them into individually-sized containers?That way, when you reach in the fridge to find something to reheat, you’re retrieving just enough for one helping. Breaking down meal-sized servings into single servings will help you limit your food intake with no additional effort.
More: Reheat without Regaining
2) Say Yes to Salads
Eating a salad before lunch or dinner is a sure-fire way to keep from overeating. It will help curb your appetite and give you a sense of satiety sooner.Of course, we’re not talking a little bit of iceberg lettuce here. To reap full portion control benefits from rabbit food, load up your salad with veggies or even lean meat like turkey cubes. The fiber in the veggies will help you feel fuller and lean meat’s protein will give you an instant energy boost.
More: Study Shows Salads Aid Weight Loss
3) Single out Trigger Foods
Buy snack foods in single serving sizes or divvy up full size packages into smaller, indvidual bags.It may be difficult to stop eating, oh, say, tortilla chips (My biggest weakness!) straight out of the bag while watching Desperate Housewives, but am I as likely to inhale the contents of 12 zipper bags without some forethought? Doubtful.
More: Portion Pointer
4) Master Mini Meals
You can make sure your blood sugar stays at an even keel and keep hunger at bay by eating healthful small meals throughout the day.My friend Jenn has maintained a 30 pound weight loss for three years and is in such great shape, she became an aerobics instructor! She swears by mini meals to maintain her weight and keep her energy level up. Mini meals are by far the best way to prevent overeating because you’ll get never too hungry and lose control of your portion intake.
More: How to Prevent Overeating
5) Keep Seconds Out of Sight
Don’t serve family meals family-style. Keep pots and dishes away from the table where it’s all too easy to go for seconds.I can’t tell you how many times I’ve rethought my second helpings as I’ve made my way from the table to the stovetop. I’ve often told myself to sit back down and wait it out. Remember, it takes about 20 minutes to feel satiated. By giving myself that “breather” I’ve realized I wasn’t hungry enough for another helping after all.
More: Banish Bowls
6) Make Meat a Side Dish
Treat meat or meat-based entrees as a side dish rather than the main part of your meal.By loading up on veggies and healthy grains as the bulk of your meal instead of using them as sides, you’ll feel full sooner and get extra vitamins and fiber. Experiment with new vegetables and preparation methods to keep things interesting.
More: Veggie Weight Loss
7) Meet Yourself Halfway
Make lunch a two-fer. Your mid-day meal can work double duty by being shared or serving as dinner.At work, why not split take out with a buddy? At a restaurant, pack up half of your meal before you even start eating: Voila! You have an instant dinner!
More: Go Halves
Be a Kid at Heart (or Tummy?)
Order a kid’s size meal when you go to fast food places to automatically control portions (and save money!).Don’t be embarrassed about asking for a child’s meal. It’s really no big deal. I’ve even got a trick for places that have a “12 and under sign” — I order it to go and then plop right down in the dining room, eat my meal, and give the toy to a kid sitting nearby!
More: Adult Happy Meal
9) Serving Standards
Learn to “eyeball” standard portion sizes and stick to them when dining out or dishing up meals.Keep these tips in mind: 3 oz. of meat is the size of a deck of cards or an audio tape; 1 oz. of meat is the size of a matchbook; 1 cup of potatoes, rice or pasta looks like a tennis ball.
More: Portion Control Secrets
10) Treat Yourself
And last, but not least … indulge!Treating yourself once in a while to a “forbidden” food will keep you from feeling deprived; a sense of deprivation can easily lead to overeating. Stop a binge before it starts by indulging every now and then.
More: Reward Yourself
