It was first full week of new torture and pain at the gym. Another Weight Loss Challenge and what we are working on is more than just weight loss but gaining strength and defining our weakness. Helping my teammates with their food journal has been very educational and exciting for me because I would like to make a difference in their lives and truly help them out.
Running with my bffs has been quite rewarding and real early - we are running 20 mins earlier - 5:30am instead of 5:50am. Met Kathy who has a host of information about running and running nutrition - Laura, my inspirational running buddy hurt her foot so she has not be running with us. I think she just needs to rest up her foot.
This weekend - I took the group out running - we did 7M and everyone did great - stayed hydrated. I was happy! After that I did another 2M because I want to practice getting faster running that trial run -
And I went back to swim class- still with Mr. Ed - and so far it is like private lessons - yay! Got so much to learn and accomplish! I'm not giving up.
That's about it!
Saturday, June 12, 2010
Thursday, June 10, 2010
How many calories am I suppose to eat per day?
This is a toughy for me since I do not count calories. I choose my food choices and keep to the purest form - like fresh vegetables and fruits, lean protein, whole grain stuff. But I am helping others to start their weight loss venture.
Here is what I found that is pretty helpful. Check this link out:
http://nutrition.about.com/library/bl_nutrition_guide.htm
I entered the weight you are, the weight you want to be, gender, age, height and it gives you the number of calories your body needs to sustain without exercise. And it also give you number of calories u need to eat if u want to lose weight. And then you can add calories based upon your exercise activity.
It does a breakdown of micronutrients which means % protein, carbs, fat you would need
More later on what andhow much we need to eat
Here is what I found that is pretty helpful. Check this link out:
http://nutrition.about.com/library/bl_nutrition_guide.htm
I entered the weight you are, the weight you want to be, gender, age, height and it gives you the number of calories your body needs to sustain without exercise. And it also give you number of calories u need to eat if u want to lose weight. And then you can add calories based upon your exercise activity.
It does a breakdown of micronutrients which means % protein, carbs, fat you would need
More later on what andhow much we need to eat
Wednesday, June 9, 2010
Nutrition and grocery shopping
Good morning everyone,
Another topic on eating and weight loss. Prior to me going on my weight loss program, I was not conscious of what I put in my mouth. If it taste good and it is there, I will eat it and not only that, I would eat huge amounts of it. After that, I would feel bad, sick and guilty and then then the next day I would do it again. Does this happen to you? Well, what I propose here may not be the ultimate solution or cure all but it can be a start to a successful weight loss. What is the secret or secrets? Here it goes:
"Make Grocery Shopping a healthy habit" This means you need to choose foods that are healthy to stock up your pantry, fridge and freezer. The best way is to read the food labels. Here are some that is on the label and it is not what you think it is:
1. Fortified, enriched, addded, extra and plus - this means nutrients, minerals, and fiber has been removed and vitamins added in processing. You are better off with 100% whole wheat bread, high fiber, low-sugar cereals.
2. Fruit drink - this means there is probably no real fruit and lots of sugar. Look for 100% fruit juice
3. Made with wheat, rye, multigrain - this means these products has very little whole grain, Look for the word "whole" grain.
4. Natural - it may start off as such and once processed, nada. Look for 100% All Natural and No Preservatives
5. Organically grown, pesticide free or no artifical ingredients - Look for instead "Certified Organically Grown"
6. Sugar free or fat free - it may not be low calorie. Lots of unhealthy stuff can be added and will have no fewer calories than the real thing
What nutritional information should you be looking at?
Serving size - some can be misleading such as you see 200 calories per serving however like pop tarts will have 2 in one package. So you may think eating that package would be 200 calories - well is it?
Calories and calories from fat - What we are trying to achieve here is to not eliminate fat from our diet but to reduce it - So you fat calories should be no more than one -third of the total. For instance if the total calories is 150, the calories from fat should be around 50.
Ingredients - just make sure what is in the food item is something you can read and pronounce, if not, you know it is a whole bunch of crap
There are other things on the labels that you can spend time studying but for now, concentrate on these.
OK, now, what should you buy from the grocery store? Here are 10 foods:
1. Tomatoes - loaded with antioxidant lycopene - reduces risk of cardiovascular disease in women
2. Low fat proteins - seafood, white meat poultry, eggs, lean beef, sikm or low fat yogurts, milk and cheeses. Protein helps to keep hunger at bay
3. Whole grains, oats and fibrous foods - fiber helps the digestive track work better and lowers cholesterol levels while filling full and antioxidants
4. Berries - red, blue, including grapes, loaded with vitamins and minerals, phytochemicals with cancer fighting properties. You can even have a glass of red wine.
5. Nuts - almonds, cashews,pecans, walnuts - fiber, vitamin E, healthy monosaturated fats - watch portion size -
6. Fish and fish oil - contains omega 3 - salmon, mackerel, tuna or sardines, whatever kind of fish
7. Unsaturated fats - olive, canola, soybean oils
8. Low Fat dairy products - calcium, strong bones, great source of protein
9. Vegetables - all kinds
10. Legumes - pinto, garbanzo, kidney, black beans, lentils- fat free, loaded with protein, fiber , vitamins, and minerals especially iron.
Next time, I'll try to come up with samplings of what you should and can eat for your meals. I really don't want it to be a strict diet. Eating should be enjoyable of the foods you like and still be able to lose weight and feel healthy.
Until next time!
Enjoy!
Another topic on eating and weight loss. Prior to me going on my weight loss program, I was not conscious of what I put in my mouth. If it taste good and it is there, I will eat it and not only that, I would eat huge amounts of it. After that, I would feel bad, sick and guilty and then then the next day I would do it again. Does this happen to you? Well, what I propose here may not be the ultimate solution or cure all but it can be a start to a successful weight loss. What is the secret or secrets? Here it goes:
"Make Grocery Shopping a healthy habit" This means you need to choose foods that are healthy to stock up your pantry, fridge and freezer. The best way is to read the food labels. Here are some that is on the label and it is not what you think it is:
1. Fortified, enriched, addded, extra and plus - this means nutrients, minerals, and fiber has been removed and vitamins added in processing. You are better off with 100% whole wheat bread, high fiber, low-sugar cereals.
2. Fruit drink - this means there is probably no real fruit and lots of sugar. Look for 100% fruit juice
3. Made with wheat, rye, multigrain - this means these products has very little whole grain, Look for the word "whole" grain.
4. Natural - it may start off as such and once processed, nada. Look for 100% All Natural and No Preservatives
5. Organically grown, pesticide free or no artifical ingredients - Look for instead "Certified Organically Grown"
6. Sugar free or fat free - it may not be low calorie. Lots of unhealthy stuff can be added and will have no fewer calories than the real thing
What nutritional information should you be looking at?
Serving size - some can be misleading such as you see 200 calories per serving however like pop tarts will have 2 in one package. So you may think eating that package would be 200 calories - well is it?
Calories and calories from fat - What we are trying to achieve here is to not eliminate fat from our diet but to reduce it - So you fat calories should be no more than one -third of the total. For instance if the total calories is 150, the calories from fat should be around 50.
Ingredients - just make sure what is in the food item is something you can read and pronounce, if not, you know it is a whole bunch of crap
There are other things on the labels that you can spend time studying but for now, concentrate on these.
OK, now, what should you buy from the grocery store? Here are 10 foods:
1. Tomatoes - loaded with antioxidant lycopene - reduces risk of cardiovascular disease in women
2. Low fat proteins - seafood, white meat poultry, eggs, lean beef, sikm or low fat yogurts, milk and cheeses. Protein helps to keep hunger at bay
3. Whole grains, oats and fibrous foods - fiber helps the digestive track work better and lowers cholesterol levels while filling full and antioxidants
4. Berries - red, blue, including grapes, loaded with vitamins and minerals, phytochemicals with cancer fighting properties. You can even have a glass of red wine.
5. Nuts - almonds, cashews,pecans, walnuts - fiber, vitamin E, healthy monosaturated fats - watch portion size -
6. Fish and fish oil - contains omega 3 - salmon, mackerel, tuna or sardines, whatever kind of fish
7. Unsaturated fats - olive, canola, soybean oils
8. Low Fat dairy products - calcium, strong bones, great source of protein
9. Vegetables - all kinds
10. Legumes - pinto, garbanzo, kidney, black beans, lentils- fat free, loaded with protein, fiber , vitamins, and minerals especially iron.
Next time, I'll try to come up with samplings of what you should and can eat for your meals. I really don't want it to be a strict diet. Eating should be enjoyable of the foods you like and still be able to lose weight and feel healthy.
Until next time!
Enjoy!
Tuesday, June 8, 2010
Nutritional Information and what my teammates need
Let's see! As most of you know, I don't count calories but moreso the type of food I eat. But for those of you who rather use this formula, here is what I found:
Your basal metabolic rate (BMR) is the amount of energy your body needs to function at rest. This accounts for about 60 to 70 percent of calories burned in a day and includes the energy required to keep the heart beating, the lungs breathing, the eyelids blinking and the body temperature stabilized. In general,men have a higher BMR than women. One of the most accurate methods of estimating your basal metabolic rate is the Harris-Benedict formula:
Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)
Go ahead and calculate your BMR which is amount of calories you need at rest:
In as far as how many calories you are allow to have based upon activity level, height, age, and weight and sex - mine calculated to be approx 1944 calories per day
http://www.nutritiondata.com/tools/calories-burned
I need Michele's help in coming up with a template for u guys to fill out.
What I need as a template and what you guys should fill out is the following:
Total Calories per serving
Total Calories from fat
Total Fat in grams
Sodium in mg
Total carbs in grams
Dietary fiber in grams
Protein
I think for most of you, you are more looking at the calorie amount and figure you are eating healthy. What is the killer that puts weight on or causes you not to lose weight is the calories from fat.So therefore my concentration is on choosing foods with about 1/3 of your calories from that particular food that contains fat:
For instance:
Greek yogurt in itself has:
Total Calories: 130
Calories from fat: 70
As you can see that is 41% of the calories is from fat
Now, the low carb formula does work as Kamilah suggested to me. It was hard giving up starches but instead of giving it up totally, I gave up the white starches such as: potatoes, white bread, white rice, white flour but I did continue to eat foods like: brown rice, whole wheat(100%) bread, sweet potatoes.
All this information on this email I will put on my blog so you can refer to it from time to time just in the event you delete the emails.
Please, if you got questions, please ask.
Neka and Michele have been following somewhat what I ask them to do and it seems like it is working.
My blog URL:
http://suefoodtravel.blogspot.com/
Your basal metabolic rate (BMR) is the amount of energy your body needs to function at rest. This accounts for about 60 to 70 percent of calories burned in a day and includes the energy required to keep the heart beating, the lungs breathing, the eyelids blinking and the body temperature stabilized. In general,men have a higher BMR than women. One of the most accurate methods of estimating your basal metabolic rate is the Harris-Benedict formula:
Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)
Go ahead and calculate your BMR which is amount of calories you need at rest:
In as far as how many calories you are allow to have based upon activity level, height, age, and weight and sex - mine calculated to be approx 1944 calories per day
http://www.nutritiondata.com/tools/calories-burned
I need Michele's help in coming up with a template for u guys to fill out.
What I need as a template and what you guys should fill out is the following:
Total Calories per serving
Total Calories from fat
Total Fat in grams
Sodium in mg
Total carbs in grams
Dietary fiber in grams
Protein
I think for most of you, you are more looking at the calorie amount and figure you are eating healthy. What is the killer that puts weight on or causes you not to lose weight is the calories from fat.So therefore my concentration is on choosing foods with about 1/3 of your calories from that particular food that contains fat:
For instance:
Greek yogurt in itself has:
Total Calories: 130
Calories from fat: 70
As you can see that is 41% of the calories is from fat
Now, the low carb formula does work as Kamilah suggested to me. It was hard giving up starches but instead of giving it up totally, I gave up the white starches such as: potatoes, white bread, white rice, white flour but I did continue to eat foods like: brown rice, whole wheat(100%) bread, sweet potatoes.
All this information on this email I will put on my blog so you can refer to it from time to time just in the event you delete the emails.
Please, if you got questions, please ask.
Neka and Michele have been following somewhat what I ask them to do and it seems like it is working.
My blog URL:
http://suefoodtravel.blogspot.com/
Thursday, June 3, 2010
Start of another WLC again at the GYM and other news...
So the boxing gym I go to is starting a new Weight Loss Challenge. Am I participating? Of course! It is a team effort and my hopes is to get stronger and also get rid of some flab...And of course our trainer showed no mercy on us last night. It was first night back since Memorial Day Weekend. Gym was closed on Monday! She worked us hard - got some new instruments of torture that she was trying out and we laps outside - and legs work. So needless to say, I was quite sore and tired for Thurs run and plus I had to get up earlier to get my run in and get ready for work.
All in all, this was great- I met up with my BFFs and my great buddy Laura for our 1/1 interval run - 6 of us - This was very fun and I may continue getting up for 5:30am run instead of 5:50AM. After that - went with my BFF to the Y , take a shower and then stop by the Great Harvest Bread Company so I can put in an order for bread - yum yum great stuff.
So all 6 of us are going to do the OBX halfer - for me and my bffs, it is our first adventure but I know we can do this - because Laura said so! So we will!
Also I am going to be a feature article in the up and coming NCRC newsletter - woo hoo!
Until next time!
Run on!
All in all, this was great- I met up with my BFFs and my great buddy Laura for our 1/1 interval run - 6 of us - This was very fun and I may continue getting up for 5:30am run instead of 5:50AM. After that - went with my BFF to the Y , take a shower and then stop by the Great Harvest Bread Company so I can put in an order for bread - yum yum great stuff.
So all 6 of us are going to do the OBX halfer - for me and my bffs, it is our first adventure but I know we can do this - because Laura said so! So we will!
Also I am going to be a feature article in the up and coming NCRC newsletter - woo hoo!
Until next time!
Run on!
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