Food Diaries and Friends for Fitness Success

In this article on WebMd we find that keeping a food diary is a good way to help dieters loose weight. The original study, published in The American Journal of Preventive Medicine states that the subjects had to keep daily food journals and meet weekly with others who had the same goal. The outcome, the paarticipants lost, on the average, 13 pounds over six months. The study also found that the more diligent a dieter was at journalling the more likely they were to be succesful.

After the study was conducted, these suggestions were made...

• Write as you go. Don't wait until the end of the day to record what you ate and drank. "We recommend they write it down as soon as they can after they eat," says Stevens.
• Focus on portion size. Practice at home with measuring cups, measuring spoons, or food scales. And be aware that people tend to underestimate how much food they're served.
• Use whatever type of food diary works for you. It doesn't matter whether you use scrap paper, a personal digital assistant (PDA), or a notebook. What matters is that you use it, says Stevens.
• Don't skip your indulgent days. "We encourage people to keep records especially on days when they're tempted to eat," says Stevens. "What gets measured tends to get changed."
• Cook at home. You'll have more control over what you consume, and you know what that food contains, and how much of it you're eating. That makes for a more detailed entry in your food diary. (from WebMD)

I had to wonder about this. Yes, I can see that there is added accountability from keeping the journal. No lieing here, we sometimes eat a cookie and don't admit it! Also, it's easy to forget what you've eaten, so if you journal all day you can look back and reflect. I do wonder, in the world of fitness and good health, how many people could keep this up long term.

I do blog daily, but I've never really thought about writing down everthing I eat after I eat it. I tried to do it but it seemed unnatural. The one thing I do practice daily is menu planning.

I'm one of those reluctant grocery shoppers. Don't get me wrong, I love to shop! I just can't enjoy shopping for hours a month for food. Instead I plan a weekly menu that includes all three meals and snacks. I post this menu on the 'fridge for all to see. If pizza is on the menu for dinner, the boys know not to eat the pepperoni on a sandwich for lunch. For fun snacks, like rice krispie treats, or cookies or such, they sit out on the counter so anyone knows these are open game if wanted.

How do the two compare? I don't write after the fact, but I do write before. I think of it as being proactive; I know everything I'll eat before I do it and I'll have plans for snacks sitting out if I need something. This keeps me from getting hungry and binging, but it allows me to set fitness goals and keep them.

I also like that the study particpants had to meet with others. There are reasons why Weight Watchers or Jenny Craig are so popular. People love meeting and working with others. You bond with people who have a common goal, you enjoy the friendships you've made, you encourage others when they need it and you have a person to be accountable too. Group fitness is a wonderful way to keep motivated if you are new to life long fitness.

So, try writing down your food and drinks for a week, and find a friend to walk with or talk too who might have similar goals. See how it makes you feel, and see if it works for you.

Most importantly make sure you have a fit day!

Doris

Stress Buster

One of the things I love about working out is the stress busting abilities of a good workout! Today I had a very stressful day. I woke up to my normal morning routine of Keeper and a good run, but then I came home to the stress of raising a teen. We've all had something like this happen .....

Cell phone rings...

"Mom, I hate my car and want a new one!"

"Umm, honey that car is two years old, what is wrong?"

"The door is all bent and doesn't close and I can't pick up girls in this one!"

"Ummm, ok we'll get back to the girls, but what is wrong with the door?"

"I don't know, I opened it really fast and it hit this pole and now it's bent and won't close."

"So, you bent the door frame and now the door is broken and we need to take it to the body shop?"

"Yes, and I want a car to pick up girls in!"

"Honey, when you are out of college then you can buy a car for that!"

"But, I'll be too old then"

Yep, I hung up the phone at that comment!

So, the stress of the pending body shop bill, the reality that my 19-year-old wants a car to pick up girls and the whole "age" thing get to me! I could eat my way through Hostess Twinkies, or I could go hit something. (preferably not my 19-year-old.)

On days like this I love kickboxing.

Kickboxing is one of the many things I love about fitness. When I feel like I need to hit something (admit it we've all felt that way) I can. I hit this awesome bag and suddenly all of the "Oh my God where did that anger come from" rushes out of me. Running does the same thing for me. The sweat, the hitting of the pavement with my feet, all of those things help me burn away my stress. When the stress rushes out, I feel like a new woman!

So, here's to working off a little stress the fit and natural way!

Doris

Reasons to be Fit

I love my family, my friends and my coworkers. I work diligently to do what I need to do for them. Whatever that might be. I do have one little selfish thing I do for myself, and that is my road to fitness.

See, if you didn't know, my grandmother had cancer. It's the big "C" that hangs over my head and makes me think about the future. Eating right, staying healthy, those are all ways to help me avoid the "Big C." I also watched my beloved uncle die from complications of Type II diabetes, my father suffer with heart disease. It's hard to escape the ultimate knowledge that someday something is gonna get us!

I like to think of fitness as a journey and not a movement because life is a journey. My life is set on a path when I'm born, but I get to decide how I decorate that path. Fitness, health those are all just ways for me to keep the journey as pretty as possible. Why, you must wonder, am I thinking about this now.

I've thought about how much I love this journey, how the never ending energy I feel comes from the small amount of effort I've put into it, and I decided I wanted more out of it. (I'm selfish, what can I say) So, along with a few friends I've signed up to "Race for the Cure" in a few upcoming races in Texas. Setting that goal for myself gives me a great feeling of accomplishment!

If you live in Texas, join me in the Race for the Cure, if not please follow my progress!

Have a Fit Day!

Starting slow and setting fitness goals

One of the reasons my buddies wanted me to blog was to talk about my usual routine. I've never considered myself a "gymaholic" I just "Fit it in." (borrowing Melissa Anelli's term here!)

I woke up this morning a little later then normal. I am able to sleep in, so I did! Sleeping in rocks! After the usual breakfast I did my favorite dog walking routine. Now, Keeper (the dog), is in serious need of a fitness intervention. He's learned to live off the scraps John and the boys feed him, so he's convinced that dog food is beneath him. (not good scraps, but pizza crusts, old cookies and such) This summer, I've banned people food from his diet, so in protest he's decided to puke up dog food regularly. I found the right food and he's become a good running partner for me.

We had to start slow. He's a very active dog, but not in long boosts. We decided to start with a quick and easy routine and move a little more each day. A few blocks became a few more blocks, and his legs look stronger and he's lost some of his "gut!" Everyday it's longer and longer, and everyday we push his legs to the brink of exhaustion and stop. He gains muscle, I gain a running partner; it's a win-win for both of us.

If you are new to fitness, and you are just looking at how to start, this is what you do. Set yourself fitness goals along the way. You start small, walk up and down the block for a few days. Walk in the morning when it's cool, and then add to your walk every week or so. Drink plenty of water while you are doing this. If you look at fitness as a long term project, not as a short term blast you'll see that these short walks are the start of something good.

Have a fit day everyone!

A day of rest

One of my friends called me today wanting a quick morning at the beach. I'm not one to turn down the beach, so off we went - surfboards and novels ready for a day of fun and relaxation. (currently I'm rereading New Moon from the Twilight Series as I await the release of Breaking Dawn)

While at the beach there was ice cream, greasy fries and tons of fat and sugar laden foods I cringe to see. If fitness is about a choice, then surely we should always avoid those unfit foods. Shouldn't we?

Actually, I think fitness and being healthy is more about choices. Like my food thoughts over the past two days, I think that anything in moderation is ok. I finally had an ice cream bar. It was cold and creamy and wonderful! I also spent a good deal of time surfing, splashing and walking to offset the choice I made.

Once choice I did make was not to have all of those foods. There is no reason to get so full I'd bust, or take in more fat and carbs in a day then I normally would in a week. So, my choice for today was to take a break and eat the ice cream, but to also give my body the goodness of exercise to counter balance it.



Being fit isn't being deprieved, it' making good choices when we can.

Now, I have to finish New Moon today!

Eating Habits - Again

Last night, I went to eat at my favorite local restaurant. I knew that I'd eat high fat, high carb foods, not to mention my favorite drink of all time - the "Italionio Margarita". Knowing this all day, I just made a few food choices to help keep one "splurge" from throwing me for a loop.



I have friends who take diet pills to absorb fat and carbohydrates (carbs) before they go to dinner. In their mind this is the trade off they pay for the high fat food. Since I've chosen to live a more natural and, in my opinion, more healthy lifestyle, I've never found the pills to be a realistic option for me. First - my budies live in the bathroom after they have their meal. Not my idea of fun. Also, they've told me for several days after they tend to have an upset stomach and little energy. Well, no wonder, those pills deprive their bodies of absorbing what they've eaten, and honestly, the running to the bathroom is just gross!

This is what I choose to do instead:

First, I always park at the back of the parking lot whenever I got to the store. (I call it my mini-workout) The morning walk consists of two extra laps on days when I know I'm going out to eat. Both of these help me "pre-burn" any extra carbs or calories I'll be taking in.

My liquid intake is primarily water on these days. I'll take in 2 extra glasses two hours before I eat, just to help me keep from over eating, or being dehydrated when I drink that beloved margarita. I also make sure I drink one extra class of water after I've gotten home. To keep me from that "dehydration headache."

I love chips and salsa, so if I sit down I set a limit before hand. Fitness is learning moderation, so I make sure I put around 20 chips on a plate, and nibble on those. This keeps me from eating the basket! I also eye the portion size of my main course, and cut the meal in half. I'll eat the second half for lunch tomorrow. (Twice the enjoyment from one meal)

Quick Tips for when you know you are going to splurge:

• Drink extra water all day
• Drink two extra glasses an hour before you eat and one after
  
• Add in more exercise to the daily routine
• Remember fitness is about making it a habit, not an occasional happening
• Moderation in eating is the key, save some food for lunch.

Being fit, especially as we are aging and nearing or living in our forties, is an easy thing to do if we just plan ahead, and remember natural fitness is learning moderation.

Eating Habits

Ya know, I'm not gonna stand here and say I only eat the most healthy things, or even that I don't occasionally go a little nuts and eat too much chocolate or drink too little water. What I do make sure I practice is moderation.

Portions
I always laugh when I go to any of my favorite restaurants and the size of the portions. When did we decide to eat so much? And why? The amount of food on the plate is often enough for two people. So why do we practice over eating?

If you look at this guide you'll see that portions on the food labels, and actual portions are not the same. It's amazing to thing that we eat up to three times what we should in one sitting. While it is all right to splurge now and again, it's not all right to do this daily.

So what do we do? It's simple, just think before you eat that huge steak. If it is so good now, it will be equally good for lunch the next day? I know I love Outback Steak House. Best of all this size of my favorite meals allows me dinner on Friday night, and lunch on Saturday! Not only do I stay healthier, but I get to enjoy that yummy brown bread for more then one night.

I'll talk more about our eating habits over the next few days. Just remember, enjoy your meals in moderation. Sometimes the best exercise, is just the push away from the table.

Supplements

Ok, I admit it! I've fallen into that "supplement" band wagon more then once or twice in my life. After all, they all sound so good! I mean, come on, if I just take the pill, or drink the drink, or eat whatever. Well, I don't think the fountain of youth can be found in a pill - and I don't think it's that easy to supplement. Instead of supplementation, we need implantation. We need to think of our diet as the way to solve the needs of what goes in the body.

Now, I'm not saying don't take something you need. I mean I take my daily vitamin, and I do take a calcium and Vitamin D supplement with my OJ every morning, but I don't think of it as a be-all-end-all, it's just an insurance policy. If I eat well all day, exercise, and drink the right things, then I should be fine. Anything else is a just in case!

How do you guys feel about supplements? What do you take daily, and have you ever taken anything that seemed to do what it said it would do?

Making Working Out less like work and more like going out!

I love working out! Ok, I used to hate it, I had that feeling that I wanted to puke every time I started to think about working out. I learned my problem was my mindset, that working out should not be work, but more like going out.

I made exercise more enjoyable by finding friends to do it with me, or doing things with my kids like basketball or long walks. I added in classes where I met people and made friendships. All of these things help me enjoy the time. I still like to go out and run, and do things that are just for me, but it's nice to have the social interaction of a group setting. After all, we're exercising for our health, and doing something you hate is not emotionally healthy!

MEMO TO ME
Working out should be about fun, and improvement, not about being miserable!

Exercise - The Great Run

I love running! It's a wonderful way to loose oneself in the scenery, the music or just your thoughts. Running is something that I have had to rethink recently. As we get older our knees take the jolt of running a little harder. Our joints need more rest, and less impact.

I finally found the compromise to allow me to run without the need to run to the medicine cabinet after. My daily runs are more likely to be on a track now, instead of a street. I also find that indoor tracks at gyms have extra padding that help keep our joints healthy.

Running on the beach has brought the joy back to running and I don't find my knees aching so much. I also find I enjoy running in a swimming pool. It keeps me cool, and it gives me added resistance to help make the workout more intense.

There are a lot of supplements for joint pain, but I've found that with each pill we pop in our mouths there is often a trade off. So, instead of popping a pill, I just had to think ahead and plan my runs in a safer environment.

Running is like therapy, and with a little thought I've been able to keep it up naturally!

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How this all started

"Forty! When did this happen to me? What do I do about it?"

All these thoughts came to me as I sat in my doctor's office waiting for that dreaded once a year physical. I'd always been the energetic, young feeling, life of the party kind of gal. I had no plan for this to stop, but suddenly I felt a little tired, noticed I slept more, and WOW, when did those little dark marks crop up on my face?

I realized that I wasn't going down without a fight, instead I choose to become informed, to go through this journey making good choices but healthy choices. I knew what my goal would be, to maintain my health, to look young, but to do this all naturally.

Thanks for following my journey, and please add your thoughts and ideas. We're all in this together!

Doris
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