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spin-41 Made it to the 6am spinning class with Laleh. It was tough, but great. Had me thinking of when I could go again today (not possible) but hey..it felt great (mostly afterwards!). 

Setting up schedule for Spin/lift/couch to 5k plan.

eggs w/ cheese and sausage for breakfast. coffee was necessary and delicious. only opted for 1 slice of (wheat!) toast and avoided the potatoes altogether.

Now I must drink 3 cups of water before the end of the day…

930pm update: Drank at least 3 cups of water so that is good. Feel like I should drink more, but I’m in the bed!

Lunch was a salad and water, it was really good!

Snack was soup and 3 vegetarian chikn nuggets (protein!) and some tortilla strips. I was hungry!

dinner was grilled pork and water and i have some pretzels and peanut butter to snack on because i still feel hungry.

I set up a run/spin/lift target schedule for the week. That seemed to work well last year. Body is sore and I’m tired, but could be any number of things. Just gonna take it easy.



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Originally uploaded by funchilde.

645am: Spin

This info is great for anybody, but as an AA woman, I was really interested in the stats.

http://www.netwellness.org/healthtopics/aahealth/healthybody.cfm

Let’s Face it. Americans of all races tend to eat more and are less active than their ancestors, which, is contributing to the obesity epidemic in the US. Recent statistics show that over half of the US population is overweight or obese. Unhealthy weight trends are even more pronounced among African Americans with 60.1% of African American men and 78% of African American women identified as overweight. In addition, 28.8% of men and 50.8% of African American women are considered obese. The charts below show that black women lead the population both in the numbers who are overweight and obese. In these statistics, the white and black race groups include persons of Hispanic and non-Hispanic origin. SOURCE: Centers for Disease Control and Prevention, National Center for Health Statistics, Division of Health Examination Statistics. Unpublished data, http://www.cdc.gov/nchs/fastats/overwt.htm. 1Body Mass Index (BMI) greater than or equal to 25. 2Body Mass Index (BMI) greater than or equal to 30.

Now the good news. Eating a nutritious, low fat diet and participating in regular exercise are the best steps anyone can take toward preventing and treating obesity. Low fat eating habits and regular physical activity not only aid in weight reduction, but can also reduce the risk of several chronic diseases. Reducing weight by just 5-10% may reduce the risk of high blood pressure, diabetes, and heart disease. If you take medication for these conditions, you may require less once you’ve lost weight. For some African Americans, a family tradition of soul food may pose a problem for today’s less active lifestyle. Soul foods traditionally depend on fat, sugar and sodium for their flavor. By modifying recipes and decreasing portion sizes, African Americans may reduce their weight and the chronic diseases that accompany it.

What Factors Influence Diet? Diseases Associated with Obesity Take charge of your health, by taking charge of your weight In Order to Maintain Your Good Health What Factors Influence Diet? Culture, environment, and heredity are some of the factors that affect what we eat and how our bodies process food. Culture Many studies have shown that, in general, African Americans: Accept larger body sizes Feel less guilt about over-eating Are less likely to practice unhealthy dieting behaviors, such as over-exercising or purging Although African Americans have a healthy acceptance of a wider range of body sizes, their tolerance may lead to more obesity and serious obesity-related health problems.

To evaluate your weight, compare it to a BMI body mass index (BMI) table. The higher your BMI, the higher your risk for chronic diseases. Just losing a little weight can make a big difference. Environment Environmental influences on what we eat include: Availability Convenience Cost What the others around us are eating What we were taught as children Many families do not make nutrition a top priority, and children are suffering increasing obesity rates. In addition, the rate of type 2 diabetes and high blood pressure is on the rise in this population.

The following chart shows the percentages of overweight children by race. “Overweight” is defined as body mass index (BMI) at or above the sex- and age-specific 95th percentile cutoff points calculated by the National Health Examination Survey (NHES). SOURCE: Centers for Disease Control and Prevention, National Center for Health Statistics, Division of Health Examination Statistics. Unpublished data, http://www.cdc.gov/nchs/fastats/overwt.htm.

Heredity Some people may inherit genes that enable them to eat more than others, without gaining weight. Unfortunately, this is only a small percent of our population. For most Americans, eating less and increasing physical activity is the best method for maintaining a healthy weight and good health. Diseases Associated with Obesity If you are obese, you are at serious risk for a wide variety of health problems. Several are described below. Type 2 Diabetes Being obese greatly increases the chances for developing type 2 diabetes. Type 2 diabetes usually affects adults. However, with the increasing rates of obesity in children, type 2 diabetes now affectsteenage African Americans. For information about diabetes and African Americans, click here. Hypertension or “high blood pressure” African Americans have higher rates of high blood pressure than other races. Obesity and consuming a diet high in sodium (found in salt) increase the risk for high blood pressure.

To prevent hypertension, lose weight and cut back on dietary sodium found in table salt. Highly processed foods such as TV dinners, soy sauce, lunch meat, canned foods and “fast food” are also high in sodium. Left uncontrolled, hypertension may lead to strokes, heart disease, and kidney failure. For information about hypertension and African Americans, click here. Cancer Although the exact causes for different cancers are not known, most studies show a connection between diet and certain types of cancer. A high fat diet has been linked to colon, breast and prostate cancer. Consuming a low fat diet with plenty of fruits and vegetables is beneficial in preventing many types of cancer.For information about colon cancer and African Americans, click here. For information about breast cancer and African Americans, click here.

For information about prostate cancer and African Americans, click here. Take charge of your health, by taking charge of your weight With the approval of your health care provider, set a reasonable weight loss goal, make a diet and exercise plan, and start taking charge of your weight. Ask your health care provider for a referral to a registered dietitian to help you develop a meal plan that meets your lifestyle. In Order to Maintain Your Good Health You can modify the USDA’s food pyramid to incorporate healthful soul food recipes. For healthful soul food recipes, try the following: Heart Healthy Home Cooking African American Style (PDF version – requires Adobe Acrobat) NOTE: This site contains a PDF document, which can be opened if you have Adobe Acrobat on your computer. The PDF document is formatted “cook book style,” with pictures and recipes that you can print out.

Here are some tips to help you lose: Limit high calorie beverages such as soft drinks A large soda from a fast food restaurant can have over 500 calories! That’s almost as much as a Big Mac®! Cook your favorite foods with less added fat If you usually deep-fry, try sautéing vegetables in low salt chicken or beef broth. Replace fats like bacon grease and butter with olive or canola oil. Try steaming vegetables, and add a few spices for flavor Taste your food before you add butter- you may be surprised at how good fresh corn is all by itself Replace heavy cream sauces and butter with low fat or non-fat sour cream and try putting sauces on the side Try eating your vegetables raw with some low-calorie salad dressing Lose weight slowly If you skip your daily candy bar, you will save 250 calories a day.

Over a 4-week period, that can add up to a two-pound weight loss! That might not seem like a lot, but slow, sensible weight loss will build good habits that last a lifetime. Limit TV viewing time Several studies have shown that as the number of hours of TV viewing goes up, so does a person’s weight. This is probably because of the “semi-conscious munching” of snack foods that often accompanies television watching, as well as decreased physical activity. Turn off the tube and get moving Write down what you eat Studies have shown that when you write down what you eat, you tend to eat less. Keeping a food diary makes you more aware of your eating habits and also makes you more accountable for your actions.

Deal with emotions Some people eat when they are stressed, angry, sad, hurt, or even happy! Try to be aware if you are eating for some reason other than hunger. Get regular physical activity Studies show that people who exercise regularly are much more likely to have long-term weight loss success. Keep exploring until you find a physical activity that suits you. Find a friend to join you. Have you ever tried yoga? Do you enjoy a walk after dinner?

 Aim for 30-60 minutes of continuous activity 3-5 times per week. Take charge of your health now and be proud of the beautiful individual that you are!

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.

  •  
    • 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.

  •  
    • 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 BestlifeNow at www.43things.com

There are 14 “superfoods” that each are part of a family of that type of food. They are: Beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinich, tea, tomatoes, turkey, walnuts, and yogurt. As I mentioned each of these has counterparts that have the same benefits (ie, chicken is in the turkey family, tuna is in the salmon family, almonds are in the walnut family, etc.). Basically if it is the same color (in the case of fruits and veggies), it’s probably in the same family. These foods are considered “superfoods” because of they are whole foods (no foreign substances from food processing which can make you fat) and they have the most nutritional value in their group. If you can eat from eat from these groups each day (try to mix it up because it’s very hard to eat from all of them each day), you will set the conditions for consistant weight loss. It’s A LOT easier to NOT ingest excess calories than it is to burn them off!!! Finally, exercise. It is important to get plenty of exercise. Walking, running if you can, stationary (or real) bike riding and weight training. Weight training is important because it builds a little bit of muscle which will burn fat. Specific exercises aren’t as important as intensity. Work hard and do a variety of exercises with a cardio exercise at least three times a week for at least 30 minutes. Good luck!