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6893. arkymalarky - 4/7/2007 7:26:31 PM At 70 calories for a cup, Bob mixes it with Lite85 yogurt and gets filled up. He varies yogurt flavors with it, though he has to read yogurt labels carefully. They're getting more variety with less desirable nutrition info and it makes it harder to get exactly what he wants. 6894. arkymalarky - 4/7/2007 7:28:32 PM One more on swimming. I'm assuming my allergies would be less an issue with swimming than walking. If not, I'd have to do an indoor pool. 6895. judithathome - 4/7/2007 9:20:32 PM I swim laps...swim two laps and then stop to do the water weights and stretching stuff. That includes arm exercises like you'd do with weights, different exercises to sort of cover all the muscle groups. I do sets of three with eight reps on each one.
Then I swim 2 more laps and stop for the leg stretches...same thing, 3 sets of eight each...front to back, side to side.
Then 2 more laps swimming. Some days I do more swimming and some days leass...whatever I can do in 45 minutes to an hour.
I had to work up to this, believe me...and I plan to increase the sets and reps as I gain more strength. Add more laps, too.
I do this and my morning walk...I do three days of swim, five days of walking. 6896. arkymalarky - 4/8/2007 12:32:08 AM Sounds like a great routine. I don't really have a winter option, but it seems like I ought to use the free summer pool, but I wasn't sure what to do once I got in it besides swim laps. 6897. arkymalarky - 4/8/2007 4:53:58 PM Yesterday's exercise was easier and I did about twice as much (not that that's much). I'm not sore this morning, either. Food and water both went well. I'm getting in about 4 16oz glasses of water, and I'll have to keep that up at work. I keep it and tea to drink anyway, because it keeps my voice going.
I LOVE the treadmill Bob brought back from his friend in NO. I love it being in the garage, as well. We're going to close in the garage and put a window unit AC in it and a television and make it our main lounging room. We'll put a portable carport out back for my car. Right now I'm doing the rest of my exercising in the living room, and with nothing but a poster, a mat, hand weights, and a little stepper, it's not in the way or hard to get out and put back. SO, bottom line is that I can increase my time and reps without any extra prep time or stuff being everywhere or needing to be by the tv.
Tomorrow starts back work after spring break, and my breakfast will be a Kashi bar, yogurt smoothie, and fruit--probably an orange. No cereal...and no juice....
Another thing I love about where I work compared to other schools I've worked in is that we have a breakfast period of 20 minutes in the high school, so after first period is when I have breakfast every day, rather than at home. This is great for high school kids who tend to skip breakfast, even if it's free at school, if it means moving more and earlier in the morning. I'm a strong advocate of later school starts for adolescents. For a non-morning person this breakfast period is a huge plus to getting a good breakfast in. Also, since it's now officially past the holiday season, people won't be leaving goodies for us in the teachers' lounge. The best strawberry pie maker south of the Mason-Dixon retired last year.
I was looking at the Health part of Yahoo, and it's fairly good as a central location for a lot of stuff, as is MSNBC's Health section, but I get sick to death of the obsession with sex. I think it's time people start doing more--or not--and talking WAY less. It's a relevant part of health and fitness, but it's not the be-all end-all of it. Maybe I'm making too much of it and it says more about me, or maybe it's just hitting me wrong this morning. Whatever the case, it's bugging me. 6898. Wombat - 4/9/2007 2:34:48 AM I can get Kashi at my local supermarket. My problem with it, is in order to eat enough to feel remotely content, and not to feel famished within an hour or two, I have at least two cups with milk (1%) and sugar. That all adds up.
My problem with breakfast is that I am a slave to routine, but get bored after a while.
I might go for months on 2-3 rye krisps and peanut butter, wheetena or oatmeal with maple syrup and a small pat of butter, or drinkable yogurt and a small bag of pretzels, or a toasted slice of whole-grain pumpernickel with an ounce of cheese or smear of peanut butter (each of which adds up to around 200 calories), and then get tired of it. They are all reasonably filling, as long as I have an early lunch. There were even several months of Mr. Salty cheeze 'n' pretzel snack packs (100 calories each) and a tangerine. 6899. arkymalarky - 4/9/2007 2:50:41 AM You might try Bob's method--the plain seven grains Kashi (no other Kashi cereal is as pure as that one, though they make good cereals. It's the only one that's low carb enough for his diabetes) mixed with light yogurt (Bob likes the vanilla flavored yogurt) as a snack, rather than for breakfast. You're getting 150 calories and a lot of pure, whole grains plus the yogurt. It also smells wonderful. For breakfast, Bob eats oatmeal with prunes and cinnamon. Our stores here have several types of Kashi, including that one sweetened, but the one that carried that particular kind with no sweetener quit carrying it. 6900. arkymalarky - 4/9/2007 3:16:31 AM Wombat,
Off the subject, but do you have a public email you can post here, or can you drop me a line at amalarky@yahoo.com? I have a question related to a course I'm teaching next year--I'd like your input if you wouldn't mind giving it. 6901. alistairConnor - 4/9/2007 10:02:33 AM I'm now 75 kg, which is above my historic range of 68 to 73. A little bit flabby. Mostly, I'd like to reassure myself that I'm not going to continue putting on fat, so I should really examine my diet a bit. It's pretty unplanned mostly. 6902. thoughtful - 4/9/2007 3:20:32 PM arky, the reason to switch from juice to real oranges is about satiety and slowing down the digestion (read sugar shock). The natural fibers in fruit take longer to digest than the pure liquid form. Further, it's always best to opt for the more natural state of food than the more processed state because in processing bad things can be added and good things can be lost. In fact, schwarzbein recommends not drinking any calories, but instead eating them and drinking noncaloric beverages for satiety. I generally follow that, with the exception of my 1/2 c of v8 juice in the a.m. which i need to wash down my vitamins and my morning coffee (decaf of course) to which I add about 1/3c. whole organic milk.
As far as breakfast, weekdays we each have 2 eggs. Usually they're scrambled. We will mix in sauteed mushrooms, green pepper and onion or we mix in sauteed 'oriental stir fry' which is a frozen blend of green beans, broccoli, onions, mushroom, carrots, red pepper. Otherwise if we have just fried or plain scrambles, I'll have a veggie on the side be it some cucumber, broccoli, cauliflower, or whatever else might be around. In addition to that we have a bread of some sort...either whole grain bread toasted with butter or some of hubby's home made baked goods like whole wheat blueberry muffins or whole wheat blueberry scones or whole wheat apple muffins and so on. Trader joe's also has whole grain rye bread and whole grain english muffins which work for us as well. In addition to avoiding transfats and knowing that whole grain is really in there, he bakes for us because it yields normal sized portions. Our homemade muffin is about 1/3 the size of the store-bought ones.
The above breakfast is a balanced meal that provides protein, fat, carbs and nonstarchy vegetables. Further, it contains about 9 tsp of sugar vs. the 21 teaspoons of sugar in the typical 'healthy' american diet. And I guarantee you, after that brkfst, though I eat it at about 5:30 a.m., I'm not hungry again until 11:30 or 12:00.
Another important feature of the breakfast is that it's large. In addition to all the usual stuff about the importance of a good breakfast for brain function, etc., studies have shown that calories consumed in the a.m. are more likely to be burned off as heat than calories consumed at night. So it's best to either balance or even front-load your meals...breakfast like a king, lunch like a prince and dine like a pauper...just the opposite of the typical american way of doing things. 6903. Magoseph - 4/9/2007 3:25:21 PM Ali, how tall are you? 6904. thoughtful - 4/9/2007 3:34:01 PM clydefo,
If you haven't, I'd suggest you scroll back to my #6764 and #6777 ff. rather than me repost it all here again.
I don't think we're going to solve this argument here any more than ornish v. atkins solved it over the years they were fighting about diet too.
Instead, let me tell you about me.
I was doing the 'right' thing by following a high carb low fat diet for quite a few years and, in addition to finding more and more cellulite in places women are apt to get it despite my controlled weight level. Further I was finding myself increasing plagued with muscle aches and stiffness. If I squatted down to get something, I would ache like mad and barely be able to lift myself up again. If I sat in a chair too long, getting up was extremely painful and only after awhile I was able to loosen up and walk normally. I went to doctor after doctor, rheumatologists, chiropractors, you name it. No one was able to help me. I tried many Rx meds, some with not so nice side effects. The only thing that took away my pain was steroids, but they are too dangerous to stay on for any length of time. Then my hubby was finding himself in the same boat with increased stiffness and difficulty getting up after sitting for awhile and so on.
Then my old girlfriend showed up whose mother was a nutrition expert from way way back, doing organics before anyone even knew what they were. And I mentioned to her about my problems, and she pointed me to schwarzbein who was saying fundamentally exactly what her mother did years ago. Eat balanced meals, control carbs for weight control, avoid toxic chemicals and processed foods, eat more vegetables. Once we switched to schwarzbein and added flax seed oil to the diet, the pain and the stiffness have disappeared.
6905. betty - 4/9/2007 6:22:03 PM Arky,
I just want to share my excercise story with you. When I left the Mr. I weighed, well, so much I'm ashamed to publicly admit it even after I've lost a lot of weight. anyway, I was depressed and needed to do something so one night I decided I was going to run. I had never run in my entire life without someone chasing me. So on a very cold November night I put on a bunch of clothes and ran...less than a block. By the end of the month I was up to one and a half miles. Now I'm running 3-4 miles any chance I get. My goal for May 2008 is to run a marathon (one of the reasons I'm taking a year off before grad school). Sometimes i have taken months off running, but I have made one of the things i do, and I set small accomplishable goals (like, run one extra block today) and so there are immediate victories. And anytime I start to get down on myself for not getting my run in I remember, a few years ago, I couldn't run a block. I've maintained my interest and have even had month long breaks when things were too crazy to keep my routine but I know that it is something I have to come back to because it is part of who I am. I think that in order to be successful in the long-long term with excercise you have to forgive yourself often and find something that you can be passionately involved with.
6906. thoughtful - 4/9/2007 6:46:02 PM Here here, betty.
I did the same thing...i started running and lasted about a couple of hundred yards, and then I walked the rest of the trip. Gradually, and I mean very gradually, I would run a little further each day. Some days, the little further meant an additional 10 feet. Eventually I was running 3 miles a day. But then I broke my ankle and then I got 2 herniated disks in my neck, so I'm off the running, but I am still walking.
You're right about finding something that clicks with you. I find i need to get outside each day just to reconnect with nature and get my mind off of work and everything. My walk is more a mental thing now with the exercise a nice side benefit. 6907. judithathome - 4/9/2007 7:17:14 PM I'm going to up my walking each day by going out 2 or 3 times a day...I'm doing so much better with the morning walk but need to do it more than just mornings.
Okay, I'm about to admit something that is shameful...knowing all I do about my bones and what is good for them and what is bad, I became addicted to Diet Lime Coke...I'd drink a 12 pack a week and have been doing this for more than a year.
I quit cold turkey a week and a half ago because I was having muscle pains and low energy and all sorts of other unpleasant side effects...all that has completely stopped since stopping the evil Diet Coke. I am so energetic and wake up without pains in my muscles and I feel very GOOD. I have decided if I want a coke, I will drink a real one, nothing diet...I am never going to ingest artificial sweetener again.
I'm not a sweet tooth at all...can live without desserts, chocolate, sugar...that's not my weakness. My weakness is salty stuff like chips and crackers and breads and pastas. I don't keep that stuff around so it's not a problem except occasionally at parties or dining out. I don't understand why I started with this Diet Coke crap but it's over now and I am feeling much, much better.
Okay, that's not true...I do understand it. It was because during the summer, I'd have Captain Morgan rum with the diet lime coke with my friends after a swim. But then, I started just drinking the diet cokes (plain) throughout the day...thankfully, I decided to quit both. It's decaf teas over ice for me from now on.... 6908. thoughtful - 4/9/2007 7:21:16 PM J@h, my grandmother was very sensitive to any kind of artificial sweetener too. The only ones that aren't supposed to be a problem are a) xylitol, with the caveat that it does have calories and is a sugar alcohol so it can give you the trots if you have too much and b) steevia which is an herbal sweetener.
If you like something bubbly to drink without sweeteners, you might try the flavored seltzer waters. I like the wild berry and the black cherry especially, but there are lots of flavors...no calories, no sweeteners. 6909. betty - 4/9/2007 7:33:39 PM thoughtful,
that has been the thing that keeps me running...the mental. Running manages my depression better than anything else I've ever tried. Honestly, my life is almost entirely out of control but at the end of the run, well, at least I've accomplished one thing that day. And it's funny but I have absolutely no desire to run on a treadmill, being outside and seeing my community is so much more appealing, although I'm probably going to have to get a treadmill in order to keep my training level up this next year.
6910. betty - 4/9/2007 7:37:42 PM I have thankfully, never had a Soda problem so I can't even imagine what that does to a body but I'm glad you are over it J. 6911. judithathome - 4/9/2007 7:40:54 PM If you like something bubbly to drink without sweeteners,
That's just it...I don't really like bubbly stuff except for champagne. It had to be the delivery system for the rum that got me hooked...because I was definitely hooked. Not on the rum but on the coke! 6912. thoughtful - 4/9/2007 7:53:32 PM betty, i agree. when the weather was really bad, I'd try using the treadmill indoors but even with the tv on, I'd get bored to tears...outside there's so much to see and watch and smell and feel...it's very mentally stimulating.
So now, unless it pouring rain, I go out.
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