Another day in the life on my digestive tract. Food goes in - sometimes makes me sick - some of it doesn't stay - and the rest fuels my life. With my half-marathon swiftly approaching (66 days!) I have been focusing on eating foods that will support my running habits and allow me to manage my stomach woes.
Here is what was on the list today:
#1 - 10:00 am - 6 oz. non-fat vanilla greek yogurt + 1/2 cup frozen raspberries and pineapple tidbits (186 cal)
#2 - 12:30 pm - 2 oz. non-fat vanilla greek yogurt + 1 scoop double rich chocolate whey protein powder [A delicious combination that when mixed together, tastes like pudding!] (170 cal, 29 grams of protein!)
#3 - 3:00 pm - 2 egg whites, 1 whole egg + 10 leaves spinach + 1 artichoke heart + 1 oz goat cheese + 1/2 cup apple sauce (275 cal)
#4 - 7:00 pm - 1 oz. almonds, raw and unsalted (160 cal)
#5 - Carrot/Zucchini/Asparagus/Tofu Stir fry + 90 grams of long grain brown rice (approx. 500 cal)
#6 - Pure Protein Chocolate Shake (120)
Total - 1,411 calories
Water: 3+ liters
Workout: 2.25 mile run @ 7.0 mph + Back Workout, pre-run
It seems like it is not very many calories - but I am completely satisfied if not even feeling a little full. Spreading my meals out through the day and taking in a lot of high-quality protein definitely helps to decrease my hunger pangs. Also, I hit my goal of 3 liters water intake, which also makes me feel more satiated.
Great day all around! Everything was quite delicious as well. Yum yum! I sure love to eat :-)
Wednesday, September 22, 2010
Above all else, believe in yourself.
It seems as though we are faced with countless obstacles and more trials now, than ever. As the world evolves and grows in complexity, so do the problems that accompany such progression. We are up to our necks in stress and at our wits end. Our energy depleted, time stretched thin, with no remaining grasp of the concept of "true happiness." How tragic is the thought of this reality?
Let me tell you though, self-pity is the most negative quality of the human spirit. As Jon Huntsman, Sr. would put it, "When one is happy and positive and truly believes in himself or herself, great achievements lie ahead... Decide who you are and what your goals entail - then go for the roses." Let nothing stop you - "life has little regard for wasting time" (Huntsman).
Do not let failed efforts and despair get the best of you when the going gets rough. Each day we are laying the foundation of a great work, and that work is our life. We do not have time to toil with the thought of failure - flirt with idleness - or have obsession with our faults. Making dreams become reality requires great sacrifice and determination; we must face adversity head on and overcome all the obstacles in our pathway. We must follow the example of the Little Train That Could as it tried to pull it's heavy load over a mountain, "I think I can, I think I can, I think I can."
At some point in our lives we find ourselves trapped in valleys with colossal mountains to overcome. Though at times overwhelming, and seemingly impossible; we are never given that which we cannot handle. Have faith in yourself and believe in what you are doing. You must, above all else, believe in yourself, especially when you feel as though all hope is lost.
We were not put on this earth to fail - we have been blessed with this beautiful gift of life. We must, each day, show our thankfulness to be alive by not wasting one minute. Our time is precious, cherish it.
No one else but you will determine your personal destiny - make the choices that lead to the future you desire.
In closing, I love you all, each and every one; I know that each of us can succeed and do great things, and truly be happy if we simply make the choice. My warmest wishes to you this day.
Let me tell you though, self-pity is the most negative quality of the human spirit. As Jon Huntsman, Sr. would put it, "When one is happy and positive and truly believes in himself or herself, great achievements lie ahead... Decide who you are and what your goals entail - then go for the roses." Let nothing stop you - "life has little regard for wasting time" (Huntsman).
Do not let failed efforts and despair get the best of you when the going gets rough. Each day we are laying the foundation of a great work, and that work is our life. We do not have time to toil with the thought of failure - flirt with idleness - or have obsession with our faults. Making dreams become reality requires great sacrifice and determination; we must face adversity head on and overcome all the obstacles in our pathway. We must follow the example of the Little Train That Could as it tried to pull it's heavy load over a mountain, "I think I can, I think I can, I think I can."
At some point in our lives we find ourselves trapped in valleys with colossal mountains to overcome. Though at times overwhelming, and seemingly impossible; we are never given that which we cannot handle. Have faith in yourself and believe in what you are doing. You must, above all else, believe in yourself, especially when you feel as though all hope is lost.
We were not put on this earth to fail - we have been blessed with this beautiful gift of life. We must, each day, show our thankfulness to be alive by not wasting one minute. Our time is precious, cherish it.
No one else but you will determine your personal destiny - make the choices that lead to the future you desire.
In closing, I love you all, each and every one; I know that each of us can succeed and do great things, and truly be happy if we simply make the choice. My warmest wishes to you this day.
Tuesday, September 14, 2010
Oatmeal - come and get it!
A client of mine yesterday asked, "What do you put in your oatmeal?" I thought this would be a good question to answer publicly so that we can share our healthy, yet tasty oatmeal recipes.
First, though, why oatmeal? It is a great way to start your day off; oatmeal has a lot of health benefits and is easy to make. The benefits of oatmeal are due to the fact that it is made from oats which are a good source of soluble and insoluble fiber.
According to the American Cancer Society:
1. Insoluble fiber's cancer-fighting properties are due to the fact that it attacks certain bile acids, reducing their toxicity.
2. Soluble fiber may reduce LDL (low density lipoproteins) cholesterol without lowering HDL cholesterol (high density lipoproteins). LDL is bad; HDL is good.
3. Soluble fiber slows down the digestion of starch. This may be beneficial to diabetics because, when you slow down the digestion of starch, you avoid the sharp rises in your blood sugar level that usually occur following a meal.
4. 4. It has been found that htose who eat more oats are less likely to develop heart disease, a disease that is currently widespread in the US.
5. The phytochemicals in oats may also have cancer-fighting properties.
When making Oatmeal at home use "Old Fashioned" oats. These can cook in the microwave or over the stove, but have more health benefits than instant oatmeal; they also keep you feeling fuller, longer - always a plus!!
My favorite old fashioned oatmeal recipe:
1 cup 1% organic milk or vanilla soy milk
1 cap full of vanilla extract
1/2 tsp ground cinnamon
1/2 cup dry old fashioned oats
(cook the above ingredients on stove until liquid have evaporated a bit and cooked into oats)
1/2 cup frozen wild blueberries
(add near the end of cooking process when there is still some milk left in pot)
Serve with the following options:
a) 1/2 cup fat free vanilla greek yogurt
b) 1 tbsp brown sugar (but not more than 1 tbsp)
c) 1 oz. walnuts, chopped
Another option is to have steel cut oats, these are not rolled or pressed flat like instant and old-fashioned oats, they are cut with steel blades and have a more thick consistency.
My cheat? I buy Trader Joe's Frozen Steel Cut oats (2 serving for $1.59) and all you have to do is microwave. It already has maple syrup and some brown sugar mixed in.
After microwaving I serve with the following options:
A) Top with a sliced banana.
B) Mix in 1/4 cup (46 g) of dried fruit. Anything from cranberries to mangoes go great! Trader Joes has a great selection of dried fruit to add.
Viola!
First, though, why oatmeal? It is a great way to start your day off; oatmeal has a lot of health benefits and is easy to make. The benefits of oatmeal are due to the fact that it is made from oats which are a good source of soluble and insoluble fiber.
According to the American Cancer Society:
1. Insoluble fiber's cancer-fighting properties are due to the fact that it attacks certain bile acids, reducing their toxicity.
2. Soluble fiber may reduce LDL (low density lipoproteins) cholesterol without lowering HDL cholesterol (high density lipoproteins). LDL is bad; HDL is good.
3. Soluble fiber slows down the digestion of starch. This may be beneficial to diabetics because, when you slow down the digestion of starch, you avoid the sharp rises in your blood sugar level that usually occur following a meal.
4. 4. It has been found that htose who eat more oats are less likely to develop heart disease, a disease that is currently widespread in the US.
5. The phytochemicals in oats may also have cancer-fighting properties.
6. Oats are a good source of many nutrients including Vitamin E, zinc, selenim, copper, iron, manganese, and magnesium. Oats can also be a decent source of protein.
When making Oatmeal at home use "Old Fashioned" oats. These can cook in the microwave or over the stove, but have more health benefits than instant oatmeal; they also keep you feeling fuller, longer - always a plus!!
My favorite old fashioned oatmeal recipe:
1 cup 1% organic milk or vanilla soy milk
1 cap full of vanilla extract
1/2 tsp ground cinnamon
1/2 cup dry old fashioned oats
(cook the above ingredients on stove until liquid have evaporated a bit and cooked into oats)
1/2 cup frozen wild blueberries
(add near the end of cooking process when there is still some milk left in pot)
Serve with the following options:
a) 1/2 cup fat free vanilla greek yogurt
b) 1 tbsp brown sugar (but not more than 1 tbsp)
c) 1 oz. walnuts, chopped
Another option is to have steel cut oats, these are not rolled or pressed flat like instant and old-fashioned oats, they are cut with steel blades and have a more thick consistency.
My cheat? I buy Trader Joe's Frozen Steel Cut oats (2 serving for $1.59) and all you have to do is microwave. It already has maple syrup and some brown sugar mixed in.
After microwaving I serve with the following options:
A) Top with a sliced banana.
B) Mix in 1/4 cup (46 g) of dried fruit. Anything from cranberries to mangoes go great! Trader Joes has a great selection of dried fruit to add.
Viola!
Monday, September 13, 2010
The Ugly Truth.
One of the first words we learn, recognize and use is "No." Primarily because we hear it more than most other words; young children often get into things they shouldn't: "No, don't eat that, that's yucky." "Morgan no! You'll break it if you touch it." "Morgan thats a No-no." We learn from the word no, but it is also a parents' nightmare when their child learns the word too. "Morgan please sit in your chair" Me: "NO! NO NO NO!" It's a way of teaching and way of retaliation. They say no, so we say no, and keep doing what we want. As humans, we typically want most what we can't have. As kids, when we can't touch the shiny crystal vase, we want to even more. As adults, it's much more complex.
In regards to food, we often want most what we are convinced we "can't have," or at the very least are told we shouldn't have. Our taste buds crave salt, sugar, and fat - nutrients produced in mass quantities and advertised in the most appealing ways - with an endless supply at our fingertips. It is a dangerous game. It doesn't help that we have created an infinite amount of occasions to eat: aside from breakfast, lunch, dinner and our snacks, we eat on our break, we eat because there is morning traffic, we eat cup cakes because it is our co-workers birthday (even though we don't know how old they are, or their last name), we eat dessert because we just ate a meal, we eat appetizers because or waiter offered, we empty the bread basket because it is in front of us, we eat because it's summer, we eat because it's cold, we eat when we're bored, sad, happy, tired, or annoyed. Food is no longer just our fuel, it is our drug. If we go too long without a fix, we fall apart - how powerless must we feel when we cannot control what we physically put in our mouths ourselves? Pretty useless. When in reality, WE are in control. It is our decision to ingest whatever we choose, whether that be celery sticks and natural peanut butter or an entire super-size bag of reese's peanut butter cups; we are the one's that must live with the consequences of our decision, and there are, indeed, consequences. Weight gain, heart disease, stroke, diabetes, cancer, and a plethora of other complications are the result of continuous, momentary decisions. If we repeatedly decide to eat crap and too much of it, we will feel like crap; that could range from a tummy ache to a heart attack, but let's avoid it all in general.
My challenge to myself, and everyone that reads this today is to make the better choice. Do not focus on the rest of your life, or all the things you "won't get to have," but focus on your next choice, and take each one at a time, because for most of us, that is all we can handle. Choose almonds instead of a snicker's the next time you need a snack. Decide that you do not *need* dessert, and sip on water or munch sugar free gum instead. YOU are in control of the foods you eat; stop letting it overpower you.
Now, to be completely honest with all of you, and prove once again that I am an imperfect human being as well, I will share with you the Ugly Truth of my less-than-ideal food choices of the day displayed in my Food Log #2 below:
#1 - 9:00 am - Protein Shake - 8 oz. Very Vanilla Soy Milk + 1 rounded scoop whey protein + 1 scoop Amazing Grass + 8 frozen strawberries, blended (320 calories)
#2 - 2:00 pm - 1 Oroweat sandwich thin + 1 tsp sundried tomato pesto + 2 tsp genova pesto + 1.5 oz low-sodium turkey breast + 1/2 cup spinach + 1 slice lite havarti + 4 oz unsweetened organic apple sauce + 1/10 of a cantaloupe (485 calories)
#3 - 5:30 pm - 5 oz. pot roast + 2.5 whole carrots, slow cooked + 1/2 cup zucchini (450 calories)
#4 - 8:00 pm - 2/3 cup slow churned mint chocolate chip ice cream + 3 home made, warm, buttery brownies (a lot of calories, a lot of fat, a lot of sugar and a lot of sodium)
My meals were all acceptably decent until the dessert. Normally my serving size would not be so great for a dessert, however, brownies an ice cream are one of my favorites, and this just happened to be my favorite brownie recipe. Also, as I am running a half-marathon in 76 days, I have decided it would be in my body's best interest (especially my digestive system's) not to consume any dessert until after the run. So tonight was my last "Hoorah" for the next 10 weeks.
I know my stomach will thank me, I know I will be incredibly tempted, but I also know the results and feelings of accomplishment greatly outweigh any sacrifice I will be making. Besides, it's just a brownie :-)
In regards to food, we often want most what we are convinced we "can't have," or at the very least are told we shouldn't have. Our taste buds crave salt, sugar, and fat - nutrients produced in mass quantities and advertised in the most appealing ways - with an endless supply at our fingertips. It is a dangerous game. It doesn't help that we have created an infinite amount of occasions to eat: aside from breakfast, lunch, dinner and our snacks, we eat on our break, we eat because there is morning traffic, we eat cup cakes because it is our co-workers birthday (even though we don't know how old they are, or their last name), we eat dessert because we just ate a meal, we eat appetizers because or waiter offered, we empty the bread basket because it is in front of us, we eat because it's summer, we eat because it's cold, we eat when we're bored, sad, happy, tired, or annoyed. Food is no longer just our fuel, it is our drug. If we go too long without a fix, we fall apart - how powerless must we feel when we cannot control what we physically put in our mouths ourselves? Pretty useless. When in reality, WE are in control. It is our decision to ingest whatever we choose, whether that be celery sticks and natural peanut butter or an entire super-size bag of reese's peanut butter cups; we are the one's that must live with the consequences of our decision, and there are, indeed, consequences. Weight gain, heart disease, stroke, diabetes, cancer, and a plethora of other complications are the result of continuous, momentary decisions. If we repeatedly decide to eat crap and too much of it, we will feel like crap; that could range from a tummy ache to a heart attack, but let's avoid it all in general.
My challenge to myself, and everyone that reads this today is to make the better choice. Do not focus on the rest of your life, or all the things you "won't get to have," but focus on your next choice, and take each one at a time, because for most of us, that is all we can handle. Choose almonds instead of a snicker's the next time you need a snack. Decide that you do not *need* dessert, and sip on water or munch sugar free gum instead. YOU are in control of the foods you eat; stop letting it overpower you.
Now, to be completely honest with all of you, and prove once again that I am an imperfect human being as well, I will share with you the Ugly Truth of my less-than-ideal food choices of the day displayed in my Food Log #2 below:
#1 - 9:00 am - Protein Shake - 8 oz. Very Vanilla Soy Milk + 1 rounded scoop whey protein + 1 scoop Amazing Grass + 8 frozen strawberries, blended (320 calories)
#2 - 2:00 pm - 1 Oroweat sandwich thin + 1 tsp sundried tomato pesto + 2 tsp genova pesto + 1.5 oz low-sodium turkey breast + 1/2 cup spinach + 1 slice lite havarti + 4 oz unsweetened organic apple sauce + 1/10 of a cantaloupe (485 calories)
#3 - 5:30 pm - 5 oz. pot roast + 2.5 whole carrots, slow cooked + 1/2 cup zucchini (450 calories)
#4 - 8:00 pm - 2/3 cup slow churned mint chocolate chip ice cream + 3 home made, warm, buttery brownies (a lot of calories, a lot of fat, a lot of sugar and a lot of sodium)
My meals were all acceptably decent until the dessert. Normally my serving size would not be so great for a dessert, however, brownies an ice cream are one of my favorites, and this just happened to be my favorite brownie recipe. Also, as I am running a half-marathon in 76 days, I have decided it would be in my body's best interest (especially my digestive system's) not to consume any dessert until after the run. So tonight was my last "Hoorah" for the next 10 weeks.
I know my stomach will thank me, I know I will be incredibly tempted, but I also know the results and feelings of accomplishment greatly outweigh any sacrifice I will be making. Besides, it's just a brownie :-)
Wednesday, September 8, 2010
Food Log #1.
I am not sure that I have chosen the "best" day to represent as my first food log entry, but I am keeping it real and holding nothing back! I'm human too.
#1 - 12pm - Protein Shake - 1 scoop Optimum Nutrition 100% Gold Standard Whey (Double Rich Chocolate) + 8 oz. Light Chocolate Soy Milk + 8 Frozen Organic Strawberries [280 calories]
# 2 - 2:45 pm - Egg Sandwich + 3/4 Medium Honey Crisp Apple - 1 Oroweat Sandwich Thin + 2 whole eggs and 1 white, hardboiled + 1 tsp. light mayo + 1 tsp. cheap mustard, more turmeric. [338 calories]
#3 - 5:35 pm - White Chocolate ThinkThin Bar + 1 oz. peanuts + 1 medium banana [544]
#4 - 9:30 pm - 0.5 oz. cashews + Cliff Bar + Good Earth Sweet&Spicy Tea [305 calories]
Total Calories: 1, 467
Total Water Intake: 2.75 liters
Lets scrutinize:
A) I did not eat until 12. Granted - I woke up at 9:45, showered and went to the Chiropractor then straight to the gym to do my daily miles. I shouldn't start my meals that late in the day!
B) TWO protein/energy bars in one day is a no-no in my books. Cliff bars are too filled with sugar for me to be eating unless it is my dessert, and even then there are better options. Too be honest, I was too lazy to cook some veggies when I got home from training 8 clients - and the veggies were really what sounded best.
C) I only had four meals, I should be eating 5-6 and hitting at least 1,600 calories a day.
D) WHERE ARE ALL THE VEGETABLES? Fail. I have been struggling getting my colors in as far as vegetables go. I prefer mine cooked - but in the morning I typically have a protein shake or steel cut oats. So if I do not fit them in at lunch they get neglected because my weekday evenings are spent at the gym with no break room. Frustrating - however not an excuse. I can do better. I will.
E) Proud of my water intake. I had been slacking lately on it - terrible - so I focused on that specifically today and did well. :-)
Tomorrow's Goals:
- Eat the zucchini, bell peppers, and broccoli in my refrigerator so way or another.
- 3 liters of water.
- 5 meals.
Here goes!!
"He that exercises and neglects diet, wastes their effort" - Morganese Proverb -
#1 - 12pm - Protein Shake - 1 scoop Optimum Nutrition 100% Gold Standard Whey (Double Rich Chocolate) + 8 oz. Light Chocolate Soy Milk + 8 Frozen Organic Strawberries [280 calories]
# 2 - 2:45 pm - Egg Sandwich + 3/4 Medium Honey Crisp Apple - 1 Oroweat Sandwich Thin + 2 whole eggs and 1 white, hardboiled + 1 tsp. light mayo + 1 tsp. cheap mustard, more turmeric. [338 calories]
#3 - 5:35 pm - White Chocolate ThinkThin Bar + 1 oz. peanuts + 1 medium banana [544]
#4 - 9:30 pm - 0.5 oz. cashews + Cliff Bar + Good Earth Sweet&Spicy Tea [305 calories]
Total Calories: 1, 467
Total Water Intake: 2.75 liters
Lets scrutinize:
A) I did not eat until 12. Granted - I woke up at 9:45, showered and went to the Chiropractor then straight to the gym to do my daily miles. I shouldn't start my meals that late in the day!
B) TWO protein/energy bars in one day is a no-no in my books. Cliff bars are too filled with sugar for me to be eating unless it is my dessert, and even then there are better options. Too be honest, I was too lazy to cook some veggies when I got home from training 8 clients - and the veggies were really what sounded best.
C) I only had four meals, I should be eating 5-6 and hitting at least 1,600 calories a day.
D) WHERE ARE ALL THE VEGETABLES? Fail. I have been struggling getting my colors in as far as vegetables go. I prefer mine cooked - but in the morning I typically have a protein shake or steel cut oats. So if I do not fit them in at lunch they get neglected because my weekday evenings are spent at the gym with no break room. Frustrating - however not an excuse. I can do better. I will.
E) Proud of my water intake. I had been slacking lately on it - terrible - so I focused on that specifically today and did well. :-)
Tomorrow's Goals:
- Eat the zucchini, bell peppers, and broccoli in my refrigerator so way or another.
- 3 liters of water.
- 5 meals.
Here goes!!
"He that exercises and neglects diet, wastes their effort" - Morganese Proverb -
The Escalator.
es•ca•la•tor
[es-kuh-ley-ter]
-noun
a moving stair case consisting of an endlessly circulating belt of steps driven by a motor.
stair•mas•ter
[stair-mas-ter]
-trademark
revolving sadist
[es-kuh-ley-ter]
-noun
a moving stair case consisting of an endlessly circulating belt of steps driven by a motor.
stair•mas•ter
[stair-mas-ter]
-trademark
revolving sadist
Monday, September 6, 2010
Cashews.
In my life, I have come into contact with several people with what I have thought to be quite peculiar 'addictions'; I do not mean for the word, addiction, to exude a negative connotation. I am not speaking of those addictions that bring sorrow to one's life; rather simply, I speak of the condition of being addicted to a particular thing, an innocent thing. For example, I once had a male client who was a self-proclaimed addict to bananas. He was mentally dependent on consuming at the very least one banana a day, however, a typical day involved the ingestion of 3-5. A banana seems harmless, and yes, he could be addicted to worse, however, he had no control over bananas and bananas controlled him. I giggled at first - thought about it more - then wondered if this mental dependency was a weakness that would be a challenge in helping him reach his health and fitness goals. Turns out: it was.
I have met all kinds of people with silly addictions: lemons (seriously - he ate nearly a bag a day - poor digestive system), bakers chocolate, pickles, etc. The list goes on, for as many people live this earth. Please do not go on self-diagnosing your addictions to odd objects. There is surely a difference between an addiction (the fact or condition of being addicted to a particular substance, thing or activity) and a craving (to feel a powerful desire for something). We have the power over the things we crave - but when those things overpower us - it is an addiction.
There are so many terrible things to be addicted to today its frightening; many of which we do not even realize are harmful to us. America's addiction to food has crept up on us over the years, and has rapidly developed into an unhealthy mess that is killing us. We cannot let food overpower us. We deny that it does - we think that we are in control - but our waistlines say otherwise. It has been a concern of mine that food controlled me. Worried that I desired this food or that food too much, asked myself if I could really "live without it," when it was something I knowingly knew I did not need as part of my diet. I worried until I tested myself (unknowingly).
I struggle with turbulent stomach ailments, granted as far as I know I do not have Ulcerative Colitis, Stomach Cancer, or worse, but it has definitely not been a sunny walk in the park. Upon monitoring my food intake last year, it seemed that nuts such as Cashews, Macadamias, Walnuts, Pecans, and the like wreaked havoc on my system. I was devastated. I LOVED Cashews. I ate them daily. Plain, roasted, unsalted Cashews. They were nutty, but soft and absolutely delicious to my taste buds. How could I sacrifice Cashews? The answer swiftly came with my next stomach storm - the cashews were not worth it. I deserved better health more than my taste buds deserved Cashews. It turned out that I can, on occasion, enjoy these nuts, but in moderation; which in turn, is perfect. I eat nuts everyday. Different kinds in different forms, mixed with different foods, but never more than an ounce. However, I savor that ounce - chew it slowly with purpose - and as a result never need, nor desire more than that ounce.
I have found the purpose that nuts serve me (they certainly make an excellent snack!) instead of being captive to a bag of Cashews.
I have met all kinds of people with silly addictions: lemons (seriously - he ate nearly a bag a day - poor digestive system), bakers chocolate, pickles, etc. The list goes on, for as many people live this earth. Please do not go on self-diagnosing your addictions to odd objects. There is surely a difference between an addiction (the fact or condition of being addicted to a particular substance, thing or activity) and a craving (to feel a powerful desire for something). We have the power over the things we crave - but when those things overpower us - it is an addiction.
There are so many terrible things to be addicted to today its frightening; many of which we do not even realize are harmful to us. America's addiction to food has crept up on us over the years, and has rapidly developed into an unhealthy mess that is killing us. We cannot let food overpower us. We deny that it does - we think that we are in control - but our waistlines say otherwise. It has been a concern of mine that food controlled me. Worried that I desired this food or that food too much, asked myself if I could really "live without it," when it was something I knowingly knew I did not need as part of my diet. I worried until I tested myself (unknowingly).
I struggle with turbulent stomach ailments, granted as far as I know I do not have Ulcerative Colitis, Stomach Cancer, or worse, but it has definitely not been a sunny walk in the park. Upon monitoring my food intake last year, it seemed that nuts such as Cashews, Macadamias, Walnuts, Pecans, and the like wreaked havoc on my system. I was devastated. I LOVED Cashews. I ate them daily. Plain, roasted, unsalted Cashews. They were nutty, but soft and absolutely delicious to my taste buds. How could I sacrifice Cashews? The answer swiftly came with my next stomach storm - the cashews were not worth it. I deserved better health more than my taste buds deserved Cashews. It turned out that I can, on occasion, enjoy these nuts, but in moderation; which in turn, is perfect. I eat nuts everyday. Different kinds in different forms, mixed with different foods, but never more than an ounce. However, I savor that ounce - chew it slowly with purpose - and as a result never need, nor desire more than that ounce.
I have found the purpose that nuts serve me (they certainly make an excellent snack!) instead of being captive to a bag of Cashews.
Friday, September 3, 2010
Preamble.
What prompted me to share my thoughts, feelings, and experiences with the cyber world, reflecting the life of an aspiring marathoner, grinding pre-med student, personal trainer, closet composer, writer and experimental chef? The health of it. Over the years, I have found joy in the maintenance of my body; whether it be through exercise, studies, styling my hair, creating new healthy recipes, or rest. I have fallen in love with the feeling of "good health"; sadly enough, many of you out there cannot share this feeling with me. May it be that you are sleep deprived, over-stuffed with edible food-like substances, out-of-shape, or simply in desperate need of a makeover head to toe. What brings me more joy than watching myself transform, is watching others transform as well, right before my eyes.
That said. I hope to inspire you, uplift you, and help you find the joy I possess from living a healthy, full life. It's a roller coaster ride I hope you all will ride with me. The ups, downs, twists and turns, are all a part of the journey. My plan? Share with you what I eat, and why. Log my workouts (yes, even the lazy, wimpy ones - I have them too). Answer questions that I receive from clients, friends, family, and even strangers - questions like, "Are all carbs bad?" "Does potassium slow down my metabolism?" "If I watch you workout, does that count for me too? I get tired just watching". Some are silly, but address serious concerns that trouble the unknowing daily. Anything else that slips into my blogs, is purely a reflection of my spontaneity in thought.
Day 1.
"The dirty details."
No this is not a kiss and tell. It's worse. The first assessment I spend with my clients is partially comprised of body composition measurements. I have not come across one person that *enjoys* taking the first measurement, but as the months pass by and pounds are shed, they are sure glad they took the first measurement to see how far they have come. Proud - pleased - motivated - surprised. These are adjectives that describe measurements in reflection of those past. We cannot have pride if we have had no shame; the first measurement is crucial.
Although this is not my first measurement, it is my first post. So I will share with you my "starting point":
Heigh: 5'6"
Weight: 128 lbs.
BMI: 20.7
Body Fat: 16.1%
Fat Mass: 20.6 lbs
Lean mass: 106.4 lbs
Neck: 11.75"
Chest: 32"
Shoulders: 37"
Waist: 25.5"
Hips: 36"
Right Bicep: 10.25"
Left Bicep: 10.25"
Right Thigh: 19"
Left Thigh: 19"
Right Calf: 13"
Left Calf: 13"
(Yes. I know. My calves are tiny.)
Considering I weighed 145 lbs in April with a 21.7% body fat, and loathed my "skinny" jeans from high school. I am very pleased with how far I've come. For me, it has been a matter of not worrying or stressing about my numbers. My focus has shifted to the way I feel. I have a very temperamental stomach, that does not like being fed junk, too much fat, or too much food in general. It tells me loud and clear when I'm not on the "healthy track," and even then, when I am eating my best and exercising, it still gets fussy. But, it is definitely at it's worst when I am not eating the foods that nourish and strengthen me. This has been my goal: keep thumper (my tummy) happy. The result? Weight loss. Tummy-ache-free days. And having 3 drawers full of jeans, all that fit. Not bad eh?
These goals achieved, I of course must set more: running my first half-marathon.
Date: November 27th, 2010.
Distance: 13.1 miles
Game Plan: Baby steps. I focus on one day at a time, and complete the miles that I have scheduled, whether it be 2 or 10. I refuse to lose my muscles; so this means weight-lifting as well - which will be a good break from cardio, a tiring, yet relieving break. Also, my nutrition must stay on track; I cannot run with a sick stomach, which means no crap for me!
Any Takers?
The half-marathon is 11 weeks out. Which is plenty of time for any novice to train and successfully complete the course. The fee is cheap too: a whopping $20. Most are upwards of $75. Hard to turn down. I can offer you a running schedule, and accountability to keep you motivated, along with myself. And you do have enough time. A famous runner once said "If you are too busy to run, you are too busy." So take my challenge, put your running shoes on, and hit the pavement with me! Let's do this.
In closing, I am excited for the journey we're all taking together toward a healthier life. If a question arises, send it my way! I'm here to help, best I can.
With love,
Miss Morgan
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