Posted on 06/25/10 at 9:57 pm to Resources
A friend of mine shared this link on Facebook. It’s a program by Jillian Michaels that helps you train for a 5k. I figure it’s a good start also. I may not be able to take just one week for each phase but I figure I can do each week for as long as I need to until it’s not challenging to me any more and then start on the next week and build myself up.
As I find resources and things that will be helpful to me I will share them here.
No CommentsPosted on 06/25/10 at 7:45 pm to Resources
I took a quiz at http://jillianmichaels.com to find out my metabolic rate and here are my results. I was surprised by the results but when I read the information with the results it all made sense to me. I just thought 40% carbs seemed high.
Quiz Results: You Are a Balanced Oxidizer
If you are a balanced oxidizer, your diet is the easiest to follow since you require an equal percentage of carbs, fats, and proteins in order to optimally process, produce, and use the energy from your food. You feel your best on a diet that incorporates a wide range of foods. Your ideal macronutrient ratio is 40 percent carbs, 30 percent protein, and 30 percent fat.
You operate best when you are getting 30 percent of your total calories from protein. Choose from this list of proteins when deciding on a meal or snack: organ meats (pâté, liver, etc.), herring, sardines, anchovies, beef, bacon, dark-meat chicken, duck, lamb, spareribs, dark-meat turkey, veal, wild game, salmon, shellfish (mussels, lobster, shrimp, crab, oysters, scallops), octopus, squid, dark tuna, eggs, regular-fat cheeses, white-meat chicken, turkey breast, lean pork, catfish, cod, flounder, perch, sole, trout, white tuna, swordfish, low-fat cheese, low-fat cottage cheese, skim milk, low-fat yogurt, and egg whites.
With regard to carbs, the most significant difference between balanced, fast, and slow oxidizers is not the types of carbs allowed but the quantity. You should get 40 percent of your nutrients from carbs, but like everyone, you should avoid simple carbs and foods that have a high Glycemic Load value. Refined sugars, those found in cookies, sweets, and soda and processed grains like white bread and white rice, should be shunned whenever possible, especially on a weight-loss regimen. You’ll do best with a mix of fruits and vegetables from both the fast and slow oxidizers’ carb lists.
- Vegetables: asparagus, cauliflower, celery, mushrooms, spinach, broccoli, brussels sprouts, cabbage, collard greens, cucumbers, garlic, kale, leafy greens, onions, peppers, scallions, sprouts, tomatoes, watercress, beets, eggplant, jicama, okra, yellow squash, zucchini
- Fruits: apples, berries, cherries, citrus fruits, peaches, pears, apricots, plums, tropical fruits
- Grains: barley, brown rice, buckwheat, corn, couscous, kasha, millet, oat, quinoa, rye, spelt
- Legumes/lentils: tempeh, tofu, beans, peas (all fresh, nothing dried)
To best support your metabolism, you should be getting roughly 30 percent of your calories from natural oils and fats. Don’t eat excessive amounts of fat, but don’t specifically restrict your fat intake. You can choose from fats on both the fast and slow oxidizers’ lists of permissible fats.
- Nuts/seeds: walnuts, pumpkin seeds, peanuts, sunflower seeds, sesame seeds, almonds, cashews, Brazil nuts, filberts, pecans, pistachios, coconut, macadamias
- Fats/oils: butter, cream, almond oil, peanut oil, coconut oil, sesame oil, flaxseed oil, sunflower oil, walnut oil
Eat the foods that are ideal for you, and remember the following guidelines of what to avoid.
1. Don’t eat meals made up of just one macronutrient. Make sure you adhere to your ideal ratio of 40 percent carbs, 30 percent protein, and 30 percent fat.
2. Don’t drink alcohol. It’s often accompanied by empty calories, which can lead to a sugar crash as well as an increased appetite. If you choose to have a drink, avoid sugary cocktails, beer, and wine. Stick to clear alcohols like vodka and rum with calorie-free mixers like diet and club soda.
3. Don’t eat foods that have a high Glycemic Load value. If you should happen to eat foods with a high GL value, make sure you accompany them with protein in order to slow the rate of oxidation and stabilize blood sugar and energy levels.
4. Don’t drink too much caffeine. In the forms of coffee, tea, and soda, caffeine gives you short-term energy by signaling your adrenal glands to release adrenaline into your blood. When the caffeine wears off, you feel tired and weak.
5. Don’t overcook your meat. Avoid overcooked animal products because heat destroys essential amino acids and valuable enzymes.
No CommentsPosted on 05/26/10 at 5:03 pm to Mind Dump
This is more for my own reminders later. This season there was a guy named Mike who started at 526 lbs. Mike has been a huge inspiration and motivator for me since he’s the first contestant to start near my own weight. One of the questions he’s been asked is if once you get to this size if you feel it’s hopeless. He said absolutely you feel hopeless. And it’s true. You look at the “goal” and it’s so far away that you think you’ll never get there. But if Mike can do it so can I. A lot of the emotions he went through while he was on the ranch were the same things I’ve been feeling. He was asked what some of his advice would be to people who are just starting to lose weight. He said the first thing is to throw out the idea of 3 meals a day. He said that the 3 meals a day gig (breakfast, lunch, dinner) doesn’t work. He said he eats smaller meals 6 times a day. Which is similar to the 3 meals and 2 snacks that I do when I’m on Weight Watchers. He also said that his family has a genetic disorder that gives them bad knees so running is very difficult for them but that walking is the way to go.
Soooo…. Starting June 1 I’m officially starting a new lifestyle. I’m going to do a combo Weight Watchers/Biggest Loser diet and spend as much time in the pool as I can. I also plan to get a cane for tall people so I can start walking around the mall. I live in Arizona. 100 degree temps & my weight is a recipe for heat stroke. But the mall is good. They have benches so I can start small and work my way up. I’m tired of feeling this way. I feel like I’m the real live, breathing picture of a bump on a log. I want to be able to do things with my children. I want to be able to take them places and not have to sit in the car while somebody else takes them inside because I can’t stand in lines or can’t walk very far. I don’t want to ever hear another kid in Devlin’s class call me “that huge marshmallow man”. I don’t ever want to see the look in his eyes when he’s excited to see me until somebody says, “is that your mom?” and when he says yes they tell him how fat I am. I’m his mom and he loves me and those comments hurt him too. And now at 7 yrs old he’s telling me he’s getting fat when I have to buy him slims in order for his jeans to fit and even then I have to pull the adjustable elastic waist bands tighter.
Edwin will be 17 this year and I have so little time left with him. I’ve NEVER ridden on any rides with him at fairs or amusement parks because I’ve never been able to fit in them since having him. I want to show Caitlyn that there is a healthier way to live so she never gets to be the size I am now. I want to show her that she’s young enough to make the changes and lose the weight so she never has to miss out on anything.
I’m ready.
No CommentsPosted on 01/13/10 at 8:42 pm to Administrative
I’m starting over today. Fresh start. All new posts. I’m keeping the articles though. I’ll update later with an emotional dump. LOL
No CommentsPosted on 06/16/08 at 6:11 pm to Articles
I saw this on the local news tonight and followed the link from their website to the entire list. It’s worth saving as a reminder when I need it for motivation!
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Posted on 06/16/08 at 6:08 pm to Articles
Here’s another good article I found that I thought I’d save for later reading or maybe it might help somebody else. 
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Posted on 06/16/08 at 6:07 pm to Articles
Another great article!
No CommentsPosted on 06/16/08 at 6:03 pm to Articles
This will be good to know for next summer but there is still helpful information for every day!
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Posted on 06/16/08 at 6:00 pm to Articles
Those places that seem to trap you into eating!
No Comments