Amazingly, today a guy from the JCC approached me and gave me the full shpiel about their fitness program. He told me they offer complementatary services that include instruction in cardio, weights, and 'one body part.' I apparently caught his attention because I had become interested in the squat-thrust machine, which I did few reps on today. I really didn't know how to use it, and he instructed me. Even with his instruction, I released the break and made a loud crashing noise. He kept calling me 'sir' even though I told him my name. It was a bit unnerving. It's one thing when a kid calls you sir, but when a 30 year old does it, you know you are O-L-D. I did my usual 65 minutes and seven miles on the elliptical and 75 ab crunches too.
Breakfast
Kashi Go Lean!
Heritage Flakes
Strawberries
Blueberries
Banana
Unsweetened Soy Milk
Coffee
plus two bites of emily's toast & peanut butter
lunch
8 oz. blue ribbon brisket
salad
other
6 oz stonyfield yogurt
super chunky peanut butter
handful of cashews & almonds
dinner
breast of chicken
more salad
dessert
20 pistachios
20 chocolate chips
Sometimes working out makes you feel like you can eat anything you want. It does feel that way, but it's not true.
Showing posts with label Kashi Go Lean. Show all posts
Showing posts with label Kashi Go Lean. Show all posts
Sunday, April 22, 2007
Wednesday, April 04, 2007
Year 3, Day 35: Home Sick
I knew I could not go to work today, but I had to get up with Ruby anyway. I had my regular breakfast, but then I spent all day eating Matzoh & Cream Cheese and Popcorn (not very Passovery). It's very hard to make the decision to call in sick, but Magnolia was not well and I just felt so so bad. So home I stayed.Breakfast
Kashi Go Lean!
Heritage Flakes
Strawberries
Blueberries
Banana
Unsweetened Soy Milk
Coffee
Snack
Whole Wheat Matzoh Boards
Cream Cheese
Popcorn
Diet Coke
Lunch
Romaine/Cabbage/Tuna/Feta
Balsamic & Oil
Dinner
Brisket
Peppadews
Cauliflower
10 Foods Tough to Digest
Fried chicken nuggets
10 Foods Tough to Digest (See the whole list here )
Anytime you take a food, dip it in batter and then deep fry it, you turn it into something that can be a bit hard on the gut. Fried foods inevitably are greasy and high in fat, both of which spell trouble for the stomach. If you already suffer from inflammatory bowel disease, greasy foods are especially problematic and can cause symptoms like nausea and diarrhea, says Tara Gidus, a dietitian in Orlando, Fla. To make a healthier version, take frozen chicken nuggets (or use your own breadcrumb batter on chicken breasts) and bake them rather than frying.
The advice to forgo fried for flavorful alternatives is also helpful for other traditionally greasy snacks, like potato chips. To get the crunchy, salty sensation of chips without the unfortunate side effects, look for baked versions of potato chips or switch to low- or no-fat snacks like pretzels, air-popped popcorn or soy crisps.
By Sally Wadyka for MSN Health & Fitness
Monday, March 19, 2007
Year 3, Day 19: If it's Monday, It's NUTS
My extra-small salad made me feel like I could eat more snacks. The royal gala apple I had was so inferior that I tossed it after sadly eating half of it. I made my way for the popcorn, but an hour later I WAS STILL HUNGRY.
I reached for the nuts, and you know what happens. I even took some stale pistachios in the car. How sad is that?
Breakfast
Kashi Go Lean!
Heritage Flakes
Blueberries
Banana
Unsweetened Soy Milk
Coffee
Snack
2 oz 50% jalapeno cheddar
5 sticks beef jerky
8 almonds
30 pistachios
1/2 apple
2 cups boston lite popcorn
Russo's ($4.45)
Romaine, red pepper, red onion, feta
chicken, broccoli, mushrooms, balsamic vinegar, pepperocini
Dinner (Leftovers)
Chicken breast
green beans and string beans
From RunnersWorld.com Start Your Engine
Now that you've taken Metabolism 101, here are 10 easy ways to coax your body to burn more calories all day long.
1. Reach for green tea. Research shows that drinking 2 to 4 cups of green tea a day can significantly boost your metabolism. Unlike black tea, green tea contains a phytochemical called ECGC, which researchers believe can cause the body to waste calories as heat, thus speeding calorie burn.
Some supplement companies have tried to capitalize on this research by including green tea extract in their formulations of products such as multivitamins. But the jury is still out on whether these supplements contain enough of the right extracts to speed weight loss. For now, your best bet is to sip the real thing.
2. Spice things up. If you enjoy hot, spicy foods, take note: You can increase the amount of calories your body burns during digestion by adding hot peppers from the "capsaicin" family, such as jalapeno and serrano peppers, to your meals. The studies done on hot peppers and caloric burn show an effect with 2 to 3 grams of capsaicin, but I recommend sticking to a level of hotness you can comfortably tolerate. (Just remember to always use gloves when dicing hot peppers to avoid accidentally transferring their hot oil to your eyes or nose.)
3. Eat protein at every meal. Your digestive tract has to work harder to break down protein than it does to break down carbohydrate, which increases caloric burn during digestion. This doesn't mean you should switch to a high-protein diet, however, since runners need carbohydrates for muscle fuel. Instead, include some low-fat protein with every meal or snack to boost calorie burn. For example, if you usually snack on pretzels and sports drink, consider switching to pretzels with nonfat milk.
4. Eat fish and flax. New research shows that omega-3 fatty acids, a type of polyunsaturated fat found in fish and flax seeds, encourage your fat cells to send the "we're full" signal to your brain. This, in turn, causes the brain to send the signal to your metabolism to burn more calories. So consider switching from beef or chicken to fish as often as possible, and mix flax meal into your baked-goods recipes.
5. Switch to healthy fats. Researchers at Monash University in Australia found that switching from saturated fats (such as butter) to monounsaturated fats (such as olive or canola oil) increases caloric burn. In the study, participants were served the same breakfast a few weeks apart. One breakfast was cooked in butter; the other was cooked in olive oil. After eating the breakfast made with olive oil, the participants burned more fat and stored less fat than they did after eating the breakfast made with butter.
6. Consume more dairy products. During the past few years, researchers have uncovered a surprising connection between calcium and fat burning. The theory: Diets that include adequate calcium (1,000 to 1,300 milligrams per day) result in more weight loss than diets that include less calcium. It's thought that calcium plays a key role in regulating fat-cell metabolism and fat storage. In other words, when you eat enough calcium, your body prefers to break down and use fats. When you don't eat enough calcium, your body prefers to store fat.
More evidence suggests that eating foods high in calcium, such as low-fat dairy products, boosts metabolism better than taking calcium supplements. This may be because some other substance in food--possibly whey protein--is needed for calcium to do its job.
7. Eat regularly. Since the "feast-or-famine days" of our distant ancestors, our bodies have become hardwired to conserve calories when faced with a food shortage. So, when you skip meals, your body immediately slows your RMR. And when you skip meals on a regular basis, your RMR may remain permanently low. To keep this from happening, make sure you eat at least three meals a day--every day. And add some healthy snacks as well. Remember: Everytime you eat something, you add fuel to your metabolic fire.
8. Eat more. Now here's a tip you probably didn't expect, but chronic calorie restriction trains your body to survive on fewer calories. As you eat fewer and fewer calories, your body adapts by slowing your metabolism, at which point you'll never kiss those last 5 pounds good-bye.
The solution? Eat just a bit more--about 250 to 400 additional calories a day. This can help rev your engine and allow weight loss to take place.
9. Run harder. Sure, if you add more miles to your current running program, you'll burn more calories. That's the simple truth about running: The more miles you run, the more calories you burn. But let's say you don't want to run more miles. Fine, try varying your intensity instead.
Rather than running the same pace day after day, add bursts of faster running that last for 60 to 90 seconds. The added intensity will increase your caloric after-burn during the 24 hours after your workout as your body recovers from the added physical stress and restores muscle glycogen and protein.
10. Lift weights. If you aren't doing some form of strength training, it's time to start. The more muscle you have, the more calories you'll burn all day long. And it only takes two workouts a week to make a difference. For a fun strength workout at home, try using a fitness ball--those large, air-filled balls that are all the rage in gyms these days.
Visit lizapplegate.com for more nutrition and fitness tips from Liz or for information on her new book Bounce Your Body Beautiful.
I reached for the nuts, and you know what happens. I even took some stale pistachios in the car. How sad is that?
Breakfast
Kashi Go Lean!
Heritage Flakes
Blueberries
Banana
Unsweetened Soy Milk
Coffee
Snack
2 oz 50% jalapeno cheddar
5 sticks beef jerky
8 almonds
30 pistachios
1/2 apple
2 cups boston lite popcorn
Russo's ($4.45)
Romaine, red pepper, red onion, feta
chicken, broccoli, mushrooms, balsamic vinegar, pepperocini
Dinner (Leftovers)
Chicken breast
green beans and string beans
From RunnersWorld.com Start Your Engine
Now that you've taken Metabolism 101, here are 10 easy ways to coax your body to burn more calories all day long.
1. Reach for green tea. Research shows that drinking 2 to 4 cups of green tea a day can significantly boost your metabolism. Unlike black tea, green tea contains a phytochemical called ECGC, which researchers believe can cause the body to waste calories as heat, thus speeding calorie burn.
Some supplement companies have tried to capitalize on this research by including green tea extract in their formulations of products such as multivitamins. But the jury is still out on whether these supplements contain enough of the right extracts to speed weight loss. For now, your best bet is to sip the real thing.
2. Spice things up. If you enjoy hot, spicy foods, take note: You can increase the amount of calories your body burns during digestion by adding hot peppers from the "capsaicin" family, such as jalapeno and serrano peppers, to your meals. The studies done on hot peppers and caloric burn show an effect with 2 to 3 grams of capsaicin, but I recommend sticking to a level of hotness you can comfortably tolerate. (Just remember to always use gloves when dicing hot peppers to avoid accidentally transferring their hot oil to your eyes or nose.)
3. Eat protein at every meal. Your digestive tract has to work harder to break down protein than it does to break down carbohydrate, which increases caloric burn during digestion. This doesn't mean you should switch to a high-protein diet, however, since runners need carbohydrates for muscle fuel. Instead, include some low-fat protein with every meal or snack to boost calorie burn. For example, if you usually snack on pretzels and sports drink, consider switching to pretzels with nonfat milk.
4. Eat fish and flax. New research shows that omega-3 fatty acids, a type of polyunsaturated fat found in fish and flax seeds, encourage your fat cells to send the "we're full" signal to your brain. This, in turn, causes the brain to send the signal to your metabolism to burn more calories. So consider switching from beef or chicken to fish as often as possible, and mix flax meal into your baked-goods recipes.
5. Switch to healthy fats. Researchers at Monash University in Australia found that switching from saturated fats (such as butter) to monounsaturated fats (such as olive or canola oil) increases caloric burn. In the study, participants were served the same breakfast a few weeks apart. One breakfast was cooked in butter; the other was cooked in olive oil. After eating the breakfast made with olive oil, the participants burned more fat and stored less fat than they did after eating the breakfast made with butter.
6. Consume more dairy products. During the past few years, researchers have uncovered a surprising connection between calcium and fat burning. The theory: Diets that include adequate calcium (1,000 to 1,300 milligrams per day) result in more weight loss than diets that include less calcium. It's thought that calcium plays a key role in regulating fat-cell metabolism and fat storage. In other words, when you eat enough calcium, your body prefers to break down and use fats. When you don't eat enough calcium, your body prefers to store fat.
More evidence suggests that eating foods high in calcium, such as low-fat dairy products, boosts metabolism better than taking calcium supplements. This may be because some other substance in food--possibly whey protein--is needed for calcium to do its job.
7. Eat regularly. Since the "feast-or-famine days" of our distant ancestors, our bodies have become hardwired to conserve calories when faced with a food shortage. So, when you skip meals, your body immediately slows your RMR. And when you skip meals on a regular basis, your RMR may remain permanently low. To keep this from happening, make sure you eat at least three meals a day--every day. And add some healthy snacks as well. Remember: Everytime you eat something, you add fuel to your metabolic fire.
8. Eat more. Now here's a tip you probably didn't expect, but chronic calorie restriction trains your body to survive on fewer calories. As you eat fewer and fewer calories, your body adapts by slowing your metabolism, at which point you'll never kiss those last 5 pounds good-bye.
The solution? Eat just a bit more--about 250 to 400 additional calories a day. This can help rev your engine and allow weight loss to take place.
9. Run harder. Sure, if you add more miles to your current running program, you'll burn more calories. That's the simple truth about running: The more miles you run, the more calories you burn. But let's say you don't want to run more miles. Fine, try varying your intensity instead.
Rather than running the same pace day after day, add bursts of faster running that last for 60 to 90 seconds. The added intensity will increase your caloric after-burn during the 24 hours after your workout as your body recovers from the added physical stress and restores muscle glycogen and protein.
10. Lift weights. If you aren't doing some form of strength training, it's time to start. The more muscle you have, the more calories you'll burn all day long. And it only takes two workouts a week to make a difference. For a fun strength workout at home, try using a fitness ball--those large, air-filled balls that are all the rage in gyms these days.
Visit lizapplegate.com for more nutrition and fitness tips from Liz or for information on her new book Bounce Your Body Beautiful.
Monday, March 05, 2007
Year 3, Day 5: I Don't Like Mondays, Again
They say March comes in like a lion and goes out like a lamb, but this march has continually roared but at the weirdest and most inconvenient times. Just when you're ready to break out the shorts, it got freezy, and this really could lead you to eat a lot of chocolate chips, for instance.
Breakfast
Kashi Go Lean!
Heritage Flakes
Blueberries
Banana
Unsweetened Soy Milk
Coffee
Snack
4 sticks beef jerky
2 oz 50% Jalapeno Cheddar
Russo's $6.01
Romaine, red pepper, red onion, feta
chicken, broccoli, mushrooms,
balsamic vinegar, pepperocini
Dinner
Turkey Crumble by Emily
Lettuce Leaves
a few hamburger bites
2 bites of a Joseph's Net Carb wrap with cheese (to entice magnolia to eat it)
I love Joseph's Flax, Oat Bran & Whole Wheat Flour Tortillas. They have the greatest marketing right on the package (but no web site). "No trans fats! 5 Net Carbs! Excellent Source of Omega-3s (a health benefit on which the jury is still out) are striped across the package. Yet, the name defies all of it's fans- it's like they had a marketing director but he/she quit prior to the naming and Web site creation. If you don't believe me, do a google search- you'll find lots of people talking about how good they are, but no one getting the name just right. And what kind of name has 9 words in it? Though it must be said they are everything a tortilla should be that a pita (and honestly most some tortillas) is not: they are pliant, and perfect for- well, wrapping things in. Since Magnolia loves cheese I thought she would dig what is really a grilled cheese sandwich but in a spherical roll-up that she could hold in one hand. Alas, I was wrong, but I did eat a lot of it trying to get her to eat it. Such is the burden of parenthood.
Thursday, December 28, 2006
Year 2, Day 300: Another Landmark
Well Day 300 in year one was the day before Christmas and Emily and I were heading down to New York. The second Day 300 (is that day 665?) finds me in somewhat better shape, though worse humor. This has been a snow-deficited season and it's a bit taxing. It's one of those 'be careful of what you wish for' things. There is a lot of work to do in the new year, specifically two VERY BIG projects at work that I am in charge of and I'm concerned that I will be consumed by, but worse that I won't do it as well as I want to. Then I have several personal projects in the works at the same time, one being my nephew's bar mitzvah that's coming up in a week. There is also a lot of political stuff at work that's making me dread going back to it a bit, so I'm hoping that I can get rid of whatever sinus infection I have, play poker tomorrow, enjoy my last bit of vacation, celebrate the new year and get on with 2007.
Breakfast
Kashi Go Lean
Heritage Flakes
Blueberries
Ikea Muesli
A Small Banana
Unsweetened Soy Milk
Coffee
Snack
.5 oz Boston Lite Popcorn
Ham Pieces
Lunch: BIll's
Greek Salad with Chicken and Feta and Balsamic
Cheese off a Ruby's Pizza
Dinner:
Steak
Broccoli
Having a cold is likely to strip you of your appetite, but I find that this has not necessarily been the case. I still respond to food and still want to eat lots of it all the time. This can be contrary to my goals and when even a sickness that robs you of your ability to taste things doesn't stop you, there isn't much hope. After my salad I still found it easy to finish the cheese topping off of Ruby's cheese. And in a 'acorn-doesn't-fall-far-from-the-tree' moment, Ruby abandoned her pizza so as to finish off her friend's pasta with butter that SHE couldn't finish.
Breakfast
Kashi Go Lean
Heritage Flakes
Blueberries
Ikea Muesli
A Small Banana
Unsweetened Soy Milk
Coffee
Snack
.5 oz Boston Lite Popcorn
Ham Pieces
Lunch: BIll's
Greek Salad with Chicken and Feta and Balsamic
Cheese off a Ruby's Pizza
Dinner:
Steak
Broccoli
Having a cold is likely to strip you of your appetite, but I find that this has not necessarily been the case. I still respond to food and still want to eat lots of it all the time. This can be contrary to my goals and when even a sickness that robs you of your ability to taste things doesn't stop you, there isn't much hope. After my salad I still found it easy to finish the cheese topping off of Ruby's cheese. And in a 'acorn-doesn't-fall-far-from-the-tree' moment, Ruby abandoned her pizza so as to finish off her friend's pasta with butter that SHE couldn't finish.
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