F...is for Fitness, Fruit, and Fun

For the next edition of my A-Z blogging challenge, I'm writing about the letter F.

Fitness.  The main reason and track I've been on for a little over a year I think.  I think anyone trying to be fitter, even small steps are is a good thing.  There are several types of fitness.  The ones I've focused on are Mental Fitness, Emotional Fitness, and Physical Fitness. 

Physical Fitness -
My definition: This is the keeping your motor running, blood pumping, tangible part of fitness.  You improve your physical fitness and well being by being active and eating well.

Wikipedia: Physical fitness comprises two related concepts: general fitness (a state of health and well-being), and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations). Physical fitness is generally achieved through correct nutrition, exercise, and enough rest.
In previous years^[when?], fitness was commonly defined as the capacity to carry out the day’s activities without undue fatigue. However, as automation increased leisure time, changes in lifestyles following the industrial revolution rendered this definition insufficient. In current contexts, physical fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.

Emotional & Mental Fitness -
My definition: This is how you feel emotionally - are you happy, depressed, sad, mad, resentful, etc.  Emotional fitness is huge for some people and a big driver for unhealthy materials.  Some people try to fill unfilled emotional needs with unhealthy habits (Such at over eating).  Your level of stress is a huge indicator of your mental and emotional well being.  Doing the things that you love, you are passionate about will help your mental well being and reduce your stress level.

Couldn't find an official definition of this one, so I probably made it up or there's a better term for it.

What are you passionate about?

Either way, I think focusing on improving each of these areas is the key to being truly fit.  *This is just my opinion - in no way based on education or expert advice.

Fruit.  Fruit should be a big part of your diet if you're trying to be healthier and fitter.  Eat your rainbow.  The more colorful your plate is, the better is probably is for you.  You get lots of antioxidants, vitamins, and nutrients from fruit that you can't really find in other places.  A quick step to become healthier is to eat more fruit.  The more variety the better, but if you take a small steps and just eat the ones you like any change is a change for the better.  Once you are changing for the better, you can branch out and try other types.

Any favorite fruits you love to eat?  Any more uncommon ones you like that you think others should try?

Fun.  Whatever steps you take to be healthier, it's key to have a little fun.  Take time to dance around in the kitchen, paint, watch a sunset, and smile.  Have a little fun.

What do you like to do for fun?

This is just humorous:

On a more serious note:

So that's my thoughts on words that start with F.

~A

Portion control

When was the last time you took the time to actually measure out some portions?  I've been really trying to do this lately and I find myself pleasantly surprised at how small some portions of things are.  On my healthy eating/being fitter quest, I've kind of gone off the rule that I can eat as many veggies as I want and really balance the other things.  I've cut out a ton of processed foods (yay) and I'm working on reducing my sugar and salt intakes (hard work for sure!), but I was pleasantly surprised to see that I still wasn't losing weight. 

So I started counting calories again (see previous post about tech gadgets) and to do it accurately, I've started measuring portions.  My whole wheat chex this AM - 3/4 cup is a serving, with a 1/2 cup skim milk.  It fills less than half the bowl.  Quite different from what I would have poured myself, that's for sure.  But it was pleasantly satisfying.  I also added in some bananas as a filler (gotta get in those fruits and veggies remember!)

I was checking out one of my favorite new shows - Drop 5 Pounds on Cooking Channel. They had some really great visuals for figuring out portions.  Serving of meat - think the size of a smart phone.  I use that all the time since I don't have a food scale.  Serving of chocolate - size of two dice. LOVE IT!  I've also gotten some great recipes from that show...but I'll leave that for another day.

So, circling back around, my point here is...measure out some portions.  Take the time to read the nutrition label.  You'll probably be just as surprised as I was!

Until next time,
A

Vacation - doesn't have to kill your healthy eating

We just got back from a vacation last week and I'm happy to report that I was a good girl and came back from vacation without gaining any weight.  Pretty impressive considering we were at Disney & Vero Beach and ate out for every meal for a full week. 

How'd I do it? 

Glad you asked. Let me tell you what worked for me.

Part of my driver for eating healthy is G.  I like to set a healthy example for her, but I'm also trying to be more healthy so I'm doing it for me too.  So each time we ate, I had to keep her in mind.  If she sees me eating healthy things, she'll want to eat them.  Conversely - unhealthy things, well you get the idea.

I always tried to eat meals that had as many vegetables as possible.  Salads, side dishes, etc.  Avoiding fried foods whenever possible.  Fruit was always a good thing.  Beverage wise I also don't drink soda.  When I don't want water, I drink iced tea or coffee - not juice or other high calorie beverages.  I also kept portion control in mind - ordering the smaller portions when possible or the smallest options for steaks and beef.  And you don't need to finish your meal - just eat enough to satisfy you.

The other good thing about being away was that we didn't have food around to snack and we were doing a lot of extra walking and swimming than we normally do at home because of work or other obligations. 

So that's what worked for me.

The only negative thing I could say was others around me didn't eat quite so healthy which lead to G eating more french fries than I would care for.  Luckily she also ate her fair share of cauliflower, broccoli, strawberries, yogurt, and whole wheat grains - so I guess its better than nothing.

Part of me keeps thinking if i cooked on vacation I could have better control of eating and such - but seriously? That's the best part of vacation for me - not worrying about what to make for dinner, not stressing about cooking, etc.  So that could work for you also if you have the place to do it and don't mind.  Me? I'll stick to my portion control and healthy eating thank you!

~A

Happy Valentine's Day

I just realized I wrote a full post without talking about chocolate.  And on Valentine's day.  What's wrong with me?  Don't worry - despite all my veggie and salad eating, I still eat my weight in chocolate.  Well not really.  But I eat a lot.  But I eat it slowly and savor it.  Especially dark chocolate.  The darker the better.  Mmmmm.

Joe and I don't celebrate Valentine's day.  I'm a big believer of showing your love all year long instead of on a commercialized, inflated, over-priced holiday one time a year. 

However, I will admit that a small part of me keeps wishing for chocolates.  For whatever reason I have it in my mind lately that I really want to branch out my chocolate tastes and get more exotic.  The ones with spices in them - cinnamon would be a first choice, but I'm open to all of them.  And chocolates from around the world.

So help me out - any recs on places to get some cool chocolate?  Any suggestions on what to try?

And my little tip on eating chocolate.  Eat chocolate.  Enjoy it.  But eat small pieces and savor it slowly.

I've been watching this new show lately "Drop 5" by Good Housekeeping.  They said to visualize a serving of chocolate of one ounce as four dice stacked up - two stacks of two.  That's 150 calories.  Have half the amount and save yourself 75 calories per serving.  I like that myself. 

Enjoy! 

Happy Valentine's Day!

Time to step it up

So thanks to a new reader/old friend, I realized it's time for me to step it up again.  I've been focusing way too much lately on eating rather than physical fitness which was more my original intent.

So I'm back...

The stress I've been under lately and the busy work life due to the markets has kept me from the physical side of things...which ironically has added more stress.  So I need to find a way to get back into it more.

So I wanted to do a post about walking today.  Taking a few more steps a day can quickly help you change your habits.

Have you ever heard the ol' 10,000 steps a day thing?  Yeah, I like that idea.  I always figured I was making it easy...I mean, I take the stairs (I work on the 4th floor of a building), park in the back of the lot, etc.  But when I actually strapped on a pedometer, I was sorely mistaken.

Let me back up a minute though.

Where did the 10,000 step marker come from?  I've seen different tales to this and it seems no one really knows for sure why that number was picked other than it's easy to remember.  For the average person, this would equate to about five miles a day apparently (learned that by googling...this seemed like a helpful site: http://www.thewalkingsite.com/index.html).

I know I'm not the only one to find that reaching 10K steps isn't as easy as you'd think.  I read a "Parenting" article from an old edition about a doctor who decided to put a pedometer on his son to see how many steps his son was taking.  It just so happened when they did this, they were at Disney World.  The first day - 30,000 steps.  Second day - 23,000 steps.  Then they got home.  First day back to school - should get plenty of exercise right?? Wrong - 2,300 steps.  He quickly realized his son had a very short recess due to the time lining up, etc. and then spent most of his time sitting in a desk.  How scary!

So back to me...

So I got a pedometer for Mother's Day.  Well actually, it was an iPod, but I use the pedometer tool most.  I decided being the positive, competitive person I am, I'd set my daily goal for 11,000 steps a day.  Ha ha.  Easy right?  Nope.

The closest I've ever come is 9,200.  And that wasn't one of the days I ran...nope.  It was a random Saturday that I spent chasing G around the house.  Average work day, if I hit 5,000 steps I'm lucky.  When I run, close to 7,500.  Yep, I feel pretty pathetic.

I do a lot of stuff to increase my step count too...small stuff that should add up.  Apparently I need to step it up though.  For beginners or those up for the challenge, here's a few ideas:
1) Park in the back of the garage/parking lot etc. so you have to walk farther to get where you are going
2) Take the stairs - might be slow at first, but it will get easier, I promise.  I'm living proof.
3) Get up and get a drink of water - walk there. :)  It gets you more water, gets you away from your work area, and you are walking more.

That's a few things.  Give it a shot.

My big challenge for you - put on a pedometer, see where you are at and then try and reach a goal.

I plan to really pump myself up and plug in the iPod to charge it and I've got 10K steps as a goal for tomorrow...come hell or high water. 

I'll try and post updates tomorrow if I can.  Wish me luck.

Amber

Tip #1 - Drink more water

Water, yes water. 

I've heard this a billion times.  Drink more water.  You probably have too.

Well, I'm hear to tell you about how much it REALLY does help. 

You may hear 64 ounces thrown around and myths that coffee and tea don't help.  I've been told and read otherwise from my doctor and other sources.  What you really want to focus on...are you ready for this...is the color of your pee.  Yes.  Your pee.  Yes, you need to look in the toilet.  Don't worry...I'm not posting a picture for reference...if you're curious...google it I guess.

Your urine is a great indicator of your hydration level.  It's supposed to be almost colorless.  The darker it is...the less hydrated you are.

So next time you go, take a look.

If it's colorful, you need to drink more.  If it's not, then you're doing good.

When you feel thirsty, your already behind.  So go drink until you're no longer thirsty, and then a little more.

You're best off drinking throughout the day though.

For me, drinking water is easy.  I found a water bottle I like and I keep it near me and drink frequently.  I like water.  It may be tasteless, but it's satisfying to me.  For the hubs though...he can't drink plain water.  So I make him Crystal Lite at home and at work he makes his own lemonade out of water, lemon juice, and Splenda.  The hubs isn't healthy either...but this is a good step for him.

If you have trouble keeping hydrated, try different water bottles - that really helped me.  Or set reminders on your phone or calendar.  I actually think there's an app for it now too for those of your with smart phones.

When I'm drinking enough water, I can tell.  I find that I fall asleep better and stay asleep better.  Then I get more sleep, feel more rested, have less stress, and am happier.  Wow! 

I also have more energy, think clearer, and am more optimistic.  Yay.

And drinking water helps you feel full.  So you don't crash and eat worthless calories in the mid morning or afternoon.  No extra calories needed.  That's another good trick...if you think you're hungry, drink some water.  You might not really be hungry and the water will fill you up.  Or at least keep you from eating as much.  I've read online that they suggest drinking a full 8 ounces of water 10-15 minutes before a meal to help you eat less.  All great tips.

Now, I'm not saying go drink gallons of water...it won't do you any good.  You'll spend way too much time looking at your pee.  Drink enough to keep more urine near colorless.  I think 64 ounces easily satisfies that for most people.  I actually drink closer to 48 or 50 ounces most days because I eat a lot of food that contains a lot of water and I like iced coffee.

So, challenge #1 for anyone following my advice...go drink some water.  And repeat.  Until your pee is almost colorless or colorless.

Until next time!
Amber