Posts Tagged ‘healthy eating



18
Feb
09

I watched biggest loser last night

the-biggest-loserSince I was at my sister’s house for dinner last night, we watched Biggest Loser.  I am really enjoying this season of the show as there appears to be a bit more heart involved in it.  You can never be absolutely sure if people are being genuine since it is a game and being loving and nice could just be a tactical move.  As I watched the show I pondered on a couple of things that are relevant to my own journey.

I wanted to share those thoughts quickly with you because I feel they were a big part of my success.

 

 

 

  • It is very difficult to do great on your own, but you are on your own.  Last night’s show displayed a lot of care between opponents.  They helped each other up the mountain and cheered each other on.  This is all good.  Jillian said to one of the girls who was having a hard time that she WAS on her own.  This was interesting.  Despite people helping us and cheering us on, we are very much on our own journey.  Nobody can make the decision to eat right or go work out for us.  They can urge us in the right direction but the can’t make us.  Our success is up to us in each choice we make.
  • It is important to learn that you can do more than you thought you could. I thought of this during the rowing machine challenge.  It is obvious that several of the people just don’t believe they can do it.  This takes time to develop.  After running my first ultra marathon I learned that I and others can do  a lot more than we think.
  • Despite being injured, you can still lose weight.  I got this from the dad who has the hurt knee.  He cannot exercise at the level that everyone else can but he lost 7 pounds for the week.  So even if we are busy, injured, or for some other reason can’t exercise for the optimal amount of time; we can still lose weight with proper eating and doing what we can.

Those are the neat things I was pondering on.  It is so nice to have all of you to support me and I love to support you.  Thanks for reading and remember that in each situation we all have to make the best choice for our health.

18
Feb
09

Results to last night’s weigh in!!

weigh-in-002It is amazing (and sick) how much the numbers on a scale make a difference in how I feel.  Last night was my weigh in.  I know that so many of the WW members at the meeting think I am crazy because to them it seems like I shouldn’t even be there.  This is a new meeting for me so none of these people saw me when I was heavy.  If they only knew.  They actually don’t really even listen to anything I say because to them it is coming from a skinny guy who wants to lose 7 more lbs.  HAHAHA  So far from the truth eh?  So how did my weigh in go you ask? Continue reading ‘Results to last night’s weigh in!!’

17
Feb
09

Enticing tamales and a good alternative. Food post

Tamales

I love Mexican Food.  It is by far my favorite type of food.  A friend of mine gave me a couple of pounds of tamales the other day.  These are real and authentic tamales.  Nothing fake or anything, truly hand-made.  They were really tasty and they are the precise reason why I ended up eating to many of my points the other day.   In my weight watchers points book, two of these relatively small yummies pack 9 points.  Now that is a lot of points because for most people two tamales is not going to end up giving you that “satisfied” feeling in the tummy even though they are yummy.

I have been trying to post about some alternatives to the food we like.  Real life things that we can eat that will replace the stuff that we like that don’t help us stay healthy.  These tamales were great, but since I had several pounds of them I was tempted all day long to eat more than just two.  Is there a more healthy way to prepare these so that we can enjoy a few more?

Continue reading ‘Enticing tamales and a good alternative. Food post’

16
Feb
09

Food, exercise, and blog encouragement

Caped MaxTo start off, I want to say thank you to each and every person who visits, reads, and comments on this blog.  You guys have no idea how encouraging you have been to me since I started this place.  The love, encouragement, advice, information, and cheering on that takes place here, not just towards me but also towards other readers, is amazing.  Run4change got it’s 3000th comment this weekend.  WOW!  Matt, at Running with Strength happened to be #3000.  Thanks Matt

Now on to the food and exercise.  I did good on my program this weekend but I was on the very edge of going off on a junk food binge.  I wanted to soo bad.  It was not so much a craving but a yearning to rebel completely against WW and self-control.  After “discussing” the difficult patch with some of you and also some people on the WW boards, I was able to break through and make the right choice:  STAY ON PROGRAM AND EAT HEALTHY.

I just did not have enough time on Saturday to do any exercise but I think I made up for it on Sunday.  I went skiing with my wife, brother, and his wife on Sunday morning.  What a wonderful time it was.  We skiied pretty much all day with a small lunch break.  I brought a lunch so I was good on the food.  When we got home I went out for a 12 mile run which was also spectacular because the weather here was perfect.  Little bit cool and sunny.  I loved the run.  It was refreshing and happy.  I am having a bit of pain in my right knee which scares the heck out of me and I am going to take it very easy for a couple of days to see where it goes.  I don’t want to get injured so time off now will reduce time off later if I get really hurt.  Never had knee issues so this is a surprise.  I ended Sunday with good, healthy eating and a movie with my wife.

How was your weekend on the healthy journey?

13
Feb
09

Want to feel full? Try this run4change food staple!

I have a food in my arsenal that will get me from hungry to satisfied in only 5 minutes.  It is nutritious and tasty.  It is the ugly and under-rated sweet potato.  This one food has produced more satisfaction than almost any other food that I eat (healthy food that is HAHA ).

There are many ways that you can cook it, but most people think of it as a holiday for only.  Oh the wonderful sweet potato.  It is so much more than a holiday dish.  I microwave them for 5 minutes, slice ’em up, spray some stuff on it that is so good that I can’t believe it’s not butter, add some salt and pepper, and I am good to go.  Filling, sweetish, carby, lovely.  It is only 3-4 points on WW too.  I also bake them with a very thin coating of olive oil (my favorite, but more time consuming method).  This renders the potato into a soft and delicate delight.  Another way I do it is the old microwave method but then I slice it long ways and thin.  Then I fry the slices in a pan with spray or olive oil and it turns into a fry of sorts.  Great change on the texture front.  Here are some other recipes to try out on the this run4change staple food: Continue reading ‘Want to feel full? Try this run4change food staple!’

12
Feb
09

This foodie post is for Mike. Dinner last night

This whole plate was 4 points

This whole plate was 4 points

Ok Mike, here is a post about some of the food that I eat.  This pic is of my dinner last night.  One cup of “Better ‘n Eggs”, 15 pieces of small potatoes wedges, veggies, and an Alternative Bagel.  It was a filling assortment of food and I really enjoyed it.  A very fast meal that took me about 10 minutes to prepare but got me full and satisfied.   At only 4 points, it is a good emergency “go to” if you don’t have many points left for the evening time.

Eggs beaters, bagles, greek seasoning

Here are the special ingredients by themselves.  The alternative bagels are 1 point each and are a great way to go for a carb.  The egg stuff is 2 point per cup.  I always use the Cavenders Greek Seasoning as my spice up for potatoes.  I love the Greek Seasoning.  I also use it for all meat that I cook whether it be chicken, beef, or pork.

Salsa

One of the first things that I do when I get home is open the fridge and snack on the salsa that I have at the present time.  It is not always this kind, but I always try to have some on hand.  I eat it plain with a spoon right from the container.  This little gem helps get something in my stomach before so I don’t snack away during my dinner time preparations.  Salsa is an invaluable resource for my WW journey.  I eat it pretty much every day.  It does not last long in my house.  I also need to keep the chips out of the house or I will default to chips and salsa instead of just salsa thereby adding way more points than needed.

So coupled with these items that I ate last night, I also ate one banana, a giant shake that my sister invented that is only 4 points but extremely delicious and splurgy.  With these after dinner snacks my points eaten once I got home were 10.  Not to bad for having a huge amount of food.

10
Feb
09

Two days after the marathon and my eats for last night

bacon_maple_bar-8x6It is now the second day after my marathon.  Two days after is usually the sorest day and then it improves from there. This is always how soreness has worked for me whether it be marathons, weight lifting, yoga, etc.  I am very pleased that I am not to sore today.  I assume that this must mean that my legs are in pretty good shape.  No problems walking, no problems going down stairs, I can actually run.  I have a 6 mile run at race pace tomorrow.  I will have to see if I can hang in there for the whole run.  No worries if I can’t though, I will just slow it way done and make it a recovery run.

Last night I did good on my program.  Today is the last day of my WW week.  I have eaten all of my extra 35 points for the week and will stick within my daily points today so that I don’t go over into my AP’s.  I had a good chicken dinner with whole wheat pasta, grilled onions, and veggies.  A couple of snacks after dinner finished off my points.  No exercise yesterday.  My sister cancelled for our Monday talk-walk so I decided just to take it easy.  My wife is back home now so it was really awesome to be with her for the couple of hours I had before bedtime.

I weigh in today and I am of course hoping to lose some weight.  I usually never lose the week after a marathon but we will see.  I did away with creamer and all diet pop.  I only had one pop for the entire week and that was right after the marathon.

09
Feb
09

My 12th marathon report!

 

Race Headquaters

Race Headquarters

 

Minutes before the start

Minutes before the start

The marathon went well.  It was a very hard marathon for me mentally.  I had two pretty big ruff patches.  One between miles 16-18 and another between miles 24-26.2.  It was a good experience though and once again I learned that I could push more than I thought.  I also got two blisters.  You would never guess where either I bet.  I got one on each collar bone. HAHAHAHA  I had my Ipod, a bag of my fueling stuff, two gels, a hat, and an ear cover thing in my jacket pockets.  The extra weight of the miles just rubbed my skin off.  It started to bother me around mile 15 but I have had this before so I knew it was not big deal. Continue reading ‘My 12th marathon report!’

09
Feb
09

Feeding off of feedback. Working at continual improvment of health

When we are working at losing weight and becoming healthier, we need to learn how to learn from ourselves or our experiences.  Actually, no matter what we are trying to do this is a good thing.  For example, lets say that I gained 2 lbs last week.  It would be good to know why right?  So I go back and look at the food I ate, the exercise I did, and the water I drank, etc.  I take note of what I did but I don’t change anything yet, I just wait and see what happens (easier said than done).  If I gain a little the next week, it is time to change it up some.

It is so important to look at your body’s feedback.  If you gained, for more than 1 week, you are probably taking in (eating) more than you are putting out (exercise).  So what do you do?  You need to learn from the feedback.  You adjust you points/cals a little.  Or maybe you eat the same amount but exercise more.  This way you get back into a calorie deficit.  This is really good to do.  If we take a look at what we are doing we can correct what is happening and get more meaning out of the numbers.  This is also why it is important to document the what, when, and how of the journey.  Read on for a simple bullet point outline of some good feedback information: Continue reading ‘Feeding off of feedback. Working at continual improvment of health’

06
Feb
09

One more weight loss/health food not to pass up

Almond MilkA very awesome woman, I will call her wonder-woman :), gave me such a great food find.  Wonder-woman:) (just kidding HAHAHA).  I mean Pubsgal said that she used almond milk for her coffee.  I was taken by suprise.  Almond milk, what is almond milk.  I asked her, she kindly told me.  I got mine at Trader Joe’s last night and I have to tell you that I totally love it.  It is lower in calories than 1% milk and it tastes 100% better (I never really liked milk myself).  

I have decided to try and go to tea instead of coffee to see how that works.  This Vanilla Almond Milk will go perfectly with it.  Can’t wait to try it.

THANKS PUBSGAL, YOU ROCK BIG TIME FOR THIS!!!!!!!!!!!!!!!!!!!!!!!!!!!

05
Feb
09

Feeling better, here is my plan to move forward.

Caped MaxI know I was feelin’ pretty bad yesterday, but it is a new day today.  I got through yesterday without going off my program and I did very well with my food and exercise.  I did a 6 mile run at 8:50’s and it felt really good.  Legs a bit tired but it was a nice run on a nice day.  I had a healthy dinner and finished off the night well.  If you want to find out what I am going to do in order to move forward, keep reading. Continue reading ‘Feeling better, here is my plan to move forward.’

05
Feb
09

Do you ever fudge? Read this to see why I gained weight!

peanut-butter-fudgeThe cat is out of the bag.  I confessed it to my sister already so now it is your turn.  Lucky you huh!!  You may laugh, you may cry, you may say “Crap!!  I do that too!!”  So due to my weight gain at the last WI, I did some searching and recollecting on my food intake.  Oh yeah, I found a few little big fudges that I constantly do.  Not sure if they made me gain but they sure could have.

On this blog and on the WW boards, many many people recommended that I eat more.  But through my research into my gain I learned that eating more may not be the “final” answer.  I wondered if I should eat more but I also found out that I was eating more than I was documenting.  Thus the “FUDGE”.  The truth is that I am not sure how much I was eating but I am sure that I was eating more than I was counting.  I also found out from some very wonderful links and equations that I may have been over stating the number of points I was getting for exercise.  Not that I did this on purpose, but the WW online is a bit general in these activity calculations for running so I learned more accurate ways to do it.  I realized on this that I was not getting as many AP’s as I thought.  Read on to find out how I was fudging the heck out of things. HAHAHA Continue reading ‘Do you ever fudge? Read this to see why I gained weight!’

03
Feb
09

Dinner Time: Nobody starves at my house, especially ME!

Tilapia and potatoes 2Alright everybody, I have gotten mucho feed back when I post some of the food I eat on the blog.  So I decided to do a post on a meal that is sure to fill you up yet not steal away all of your points.  This meal is one that I often make whether I have a lot of point left over or just a few.  I love it, it tastes great, and IT WILL GET YOU FULL AND SATISFIED!!!  The pic to the left is a pic inspired by many of your pics that you take of food.  The pic below is to demonstrate the raw size and amount of the food that you get.  I like quantity and I emphasize it when I cook.  Here is what is in the meal.

  • Tilapia Fillet= 2 points  (Pan fried with cooling spray)
  • Asian style veggies= zero points (Steamed)
  • 9 oz potato= 3 points (Baked, thinly sliced, then pan fried with cooking spray)
  • Popcorn= 1 point (Microwave)
  • Sugar free/fat free jello and cool whip= 1 point

Total number of points for this huge amount of food= 7 POINTS

Bonus material:  I can wear a size 32 jean.  Before I wore a size 44.

Tilapia and potatoes

02
Feb
09

Agonizing Sunday: Difficult long run but some goooood eatin’

dscn06122I had an agonizingly difficult long run on Sunday.  I really had to battle it out within my mind to get the job done.  At mile 2 my legs began to feel sore again so I had to go another 21 miles with the thought, “I can’t believe I have to go for so long on sore legs.  Man I have a ways to go!!”  That is par for the course though.  This is what long runs are for in the first place.  They get you out there to train your muscles AND mind.  These runs are supposed to mentally tax you a little.  I made it all 23 miles though and was happy to be finished.  I hit 23 miles at the end of my road that leads to my house and had a nice 1/2 mile walk home.

The week is over now and I want to put my intake and output on the blog today.  I ate all my daily points, all my 35 extra points, and all but about 20 or so of my activity points.  I earned 69 activity points all together for the week and 36 of those I earned yesterday during my long run.  So guess what that meant?  Goooood eatin’ for Sunday afternoon.  I went out to eat at the place that I will post about later this week.  I had the same thing and it was good.  I enjoyed it thoroughly.  Later on in the day I got a personal sized bag of the salt and pepper chips to share with my wife and pumpkin bread thing from Starbucks.  It was all pretty good but my stomach felt upset by the time I went to bed.  To much rich food I guess. 

On the grand scheme of things I did well this week again.  I should hopefully lose a litte on my weigh-in Tuesday.  I have not weighed for two weeks now so I am looking forward to seeing what happens.  I also may do a marathon this Sunday at this park that is about an hour away.  It is a laid back marathon with around 50 participants at the most.  They are usually pretty fun though.

Hear more about my agonizing long runs and weight loss blunders by subscribing HERE

02
Feb
09

What and the heck do you eat?

This is what I will be eating while at work today.

This is what I will be eating while at work today.

This is what I am eating at work today.  I ate 4 points for breakfast before I got to work and drank 2 points worth of coffee with creamer in it.  Here is the order in which I am going to eat this food.

7:00 am-  Popcorn and yogurt

9:00 am-  Two packets of low sugar oatmeal and banana

11:00 am- Lean Cuisine, one clementine, and one carrot

12:30 pm- Green beans, jello, clementine

2:30 pm- Soup and one carrot.

So that is how I eat on a normal day.  This is kind of my schedule of intake I guess.  Throw a couple of diet cokes into the mix and I am set until about 6:30 when I eat dinner.

See my lunch the last time I posted a picture of it here

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28
Jan
09

I can see the future, but only through a fog!

Low visibility skiing

I can see into my future.  I can see my wife and I, driving up to the mountain with wild kids; all with our ski equipment in tow.  Oh what fun it will be.  In the picture above, you can see that I couldn’t see very far in front of myself during our last ski outing.  It was a blast, but the low visibility got me a little stressed out.

I can see what I want in my family’s future, but at the same time I have low visibility of it all.  I have hopes and I have fears associated with raising healthy children. This post is just about my anticipation of raising kids in an active family.  My wife and I will be starting that journey very soon.  Right now I am just enjoying the practice with this new body of mine.  HAHAHA  But in all seriousness, I want to have a healthy family who does active things together.  Be it riding bikes, running with my baby in stroller, hikes, talk-walks.  Oh I would love to have talk-walks with my daughter.  I don’t want my kids to have to be obese and feel bad about being fat.  I will love them nonetheless, but I don’t want that for them.  I am scared that I will fail in this area.  I worry that I will not set a good example of health for them.  I want to be at ease knowing that my children will experience life with a healthy, active, and participatory dad.  The good thing is that I am on the right track.  I have my goals and desires laid out before me.  I hope that this will lead the way to a healthy future.

26
Jan
09

Most recent evil foes to my health!!

Here is a picture of my most current evil foe.  I have been sooooooooo wanting to eat these it is not even funny.  Everyday I consider going to the store and getting a big bag of them.  My plan is always to eat the whole thing by myself.  I am not sure what it is about these, but I absolutely love them.  There is (I think) approximately 50 something points to the 14 oz bag.  I was leaving work to go buy some just now but I decided, reluctantly, to do a post instead. 

I thought it would be a good idea to uncover the temptation and let it out.  So here it is.  Now you know what tempts the living heck out of me on a regular basis.

 

 

 

 

 

maple-bar-1Here is the other thing that tempts me most.  The chips and these maple bars are the two items that I seem to want to go off program with.  Other stuff I don’t think on much, but these maple bars coupled with the above chips is a heavenly dream weight loss nightmare. HAHA  When I have gone for it and had maple bars, I usually will have 3 or 4 of them at a time.  It doesn’t matter where they come from either. 

Thank God I haven’t had one of these maple bars yet. I happen to love bacon too. UMMM, Yummy!!

bacon_maple_bar-8x6

 

So there you have it, some of my recent temptations.  Hope you enjoyed it.

24
Jan
09

Had a hard time, but I came out ok

For some reason by the time I was leaving work yesterday I was tired, grumpy, and lacking strength to eat healthy.  I just didn’t want to think about doing a good job with my eating and I felt like isolating myself.  I was kind of tired of people and I did not want to talk about anything.  To tell you the truth, I was going to go and eat a bunch of crappy food to try and make myself feel better.  You know, I thought of it like a reward for feeling tired.  To tell you even more truth, I was the one who put in SECRET # 26.  I am happy to say that I did not do it but I was just right on the edge,  just about to leave work to hurry off to the store and buy the junk food.  Then I got the call that put the pressure on even more. Continue reading ‘Had a hard time, but I came out ok’

14
Jan
09

Healthy eats & Good treats: Chung’s spring rolls

chungs-spring-rollsWhen I first started Weight Watchers, my sister and I found these gems.  Some friend of my sisters’ recommended them.  I loved them so much and they really helped me stay on the program and feel like I was able to eat anything I wanted.  They taste great and they are pretty low in points.  I used to eat the whole box at once.  It was really filling.  There are 5 rolls per box and it takes 2 minutes to cook them in the microwave.  I think the whole box is around 7.5-8 points.

This information also includes eating the sweet sauce that comes with the rolls.  At first I did not like the sauce but it grew on me.  Now I always use the sauce.  You can buy Chung’s veggie spring rolls at these stores.  They also have a websitethat you can look at if you want to.  Hopefully this is helpful for ya.  It sure was fun talking to you.

07
Jan
09

Healthy eats & Good treats: Alternative Bagels

alternative-bagelI wanted to start trying to post about some of the tasty foods that help me stay on track.  You know, those foods that are substitutes for the more unhealthy choices we could make.  Here is a good example.  Bagels can be pretty high in points/calories.  I like bagels, my mom always gave them to me in my lunches back in the day.  These bagels produced by Western Bagel are a good substitute for the normal high cal. bagel.

Calories: 110

Fiber: 7 grams

Fat: Fat free

Flavors: Cinnamon spice, country white, roasted onion, sweet wheat, and very blueberry.

I like to get the cinnamon.  It is like eating a tasty little dessert.  Add some fat free or Weight Watchers cream cheese to make it a 2 point snack.  Sometimes healthier choices are small and not as yummy, but these bagels have the same texture, taste, and size of a normal bagel.  That is all a plus for me.  I don’t feel deprived eating these.  If you like bagels, you should give these a try.  It will be worth it.  You can buy them on their website or you can find them at Super Walmart