Jdkcubed’s Fat to Fit Journey

Was kinda nice today — did some yard work, cleaning up the bamboo patch. Then went for a walk.  Dinner consisted of a few crackers and some hummus which I love.  It was “40 Spice” flavor.  Had a nice kick to it.  should it make it mayself I would use Mrs. Dash in my recipe beside the normal stuff. MMMMMMMM

Good day.  but forgot to step on the scale again this morning (subconscious maybe) but will try to remember for this eavening.  Dinner tonight is crockpot jambalaya with bulgur wheat.  very very good.  Recipe Below.

1/2 Lb Andouille Sausage
1 Lb. Chicken breast cubed
1 Lb Shrimp without tales
1 Large bell pepper chopped (your choice of color)
1 Medium onion chopped
28 oz. can crushed tomatoes
1 Sm can tomato paste
1 1/2 C chicken stock
2 Tbsp. Cajun Seasoning
2 Cups Bulgur Wheat

Put all ingredients except shrimp and rice in crock pot.  Stir well. Cook on low all day.  1 hour before serving add shrimp (thawed if they were frozen) and the rice.  Stir.  The only way to make this healthier would be to replace the sausage with smoked turnkey sausage.  But the improvement is minimal.  You can also use minute rice instead of bulgur wheat.  if you want extra heat add ceyenne pepper to taste.

Workout:

• Type: Walk
• Date: 05/13/2009
• Time: 19:30:00
• Total Time: 00:00:37.57
• Average Heart rate: 129
• Max Heart rate: 152
• Calories: 441
• Distance: 2 miles
• Average Pace: 0:18.79/mile

The good weather has held out.  So got my 30 minutes in at lunch.  great day, not too warm.

Workout:

• Type: Walk
• Date: 05/08/2009
• Time: 12:00:00
• Total Time: 00:30:31.00
• Average Heart rate: 123
• Max Heart rate: 144
• Calories: 322

We got a break in the rain today and the sun was out.  Took advantage to do three miles. .

Workout:

• Type: Walk
• Date: 05/07/2009
• Time: 18:30:00
• Total Time: 00:48:13.00
• Average Heart rate: 124
• Max Heart rate: 149
• Calories: 514
• Distance: 3 miles
• Average Pace: 16:05.15/mile

Another week down.  Currently 248.  So lost 4 lbs. across the last week.  slowely corralling my snacking tendencies.  Find my self adding more activity just to stay busy.

Lunch walks when possible, little bit of yoga.  We have had nearly a week of rain here in the northeast, so outside activities have been curtailed.

Otherwise going slowly but well.  Have talked to a couple trainers and have not found anyone I identify with.  Most of them are simply of selling memberships to the gyms they are affiliated with.  Kind of disheartened.

My first question is always tell me about your philosophy for personal training.

I yet to have a single one give me a proper answer.  They immediately launch into HOW they approach training.  We’ll look at your diet, we test your fitness levels, we will design a workout plan and talk about supplements.  Thats great, but what is your philosophy?

This is a key question.  I will of course try the first one to give me a good answer.  if you haven’t thought about what you do, or why your doing it. . . why bother.  That shows you have not really invested yourself in your vocation.

It can be as simple as “My philosophy is to help people reach their fitness/health goals based on their abilities and needs.”  This does not tell me how your going to do it but what your going to do.  “My philosophy is that healthy eating is a number one priority and the physical part will just fall into place.”  It helps set expectations of what they offer.  Every trainer BETTER test my fitness levels, design a workout plan etc.  That’s your job.  But give me a feel for what drives your planning and decision making.

My philosophy?  Simple, get healthy enough to either eliminate or reduce the meds I am taking for health related issues like Type II Diabeties and High Blood Pressure.  How? that is open to debate.  Still finding my way. . .

Walked at lunch, weather has been great!  Also got up early this morning and did 3 sets of pushups, 3 sets up squats.

Still tracking foods.

• I suck at tracking food on weekends.
• I suck at controlling my snacking at night
• I have learned that not all snacks that may seem healthy are

However, this weekend I spent the weekend landscaping, so plenty of extra hard work to offset the possible additional calories,  Will make a redoubled effort this week to track the weekends.

Forgot to step on the scale this morning so will do it before dinner.  Again, weekedays are easy for me to both track and be good during the day.  overall, still feeling better, try to get moving more.

Workout:

• Type: Walk
• Date: 04/29/2009
• Time: 12:00:00
• Total Time: 00:25:00.00
• Calories: 197
• Distance: 1.5 miles
• Average Pace: 16:40/mile

Week of 4/20/2009

The last few days I have kept within my allotment of calories (the carb/protein thing still needs to be fixed).  However i have had problems with portion control.  I think part of it is that the tracking software I use “charges” me for the nutrients in my foods, all of them.  There is no way to subtract the “fiber carbs” automatically no give you allownaces for things like vegetables.  Which in most diet plans are usually FREE foods (if not drenched in butter or cheese).

The other thing is portion control.  Now most guidelines say choose a protein portion the size of your fist.  And this should be adequate.  I have large fists. . . so  I normally find myself eating 6 or 7 onces of protein.  That eats through the calories, but the carbs are even worse.  So here for your review is this weeks food list attached as a link at the top. It is a PDF.

two words: Goose Poop

Workout:

• Type: Walk
• Date: 04/22/2009
• Time: 12:49:03
• Total Time: 00:25:00.00
• Calories: 112

Today is a damp, cooler day.  Although the next few days look great for being outside can’t wait!

One week.  Have not lost any weight, but have started to watch my food intake.  It seems simply by watching it you modify it. . . Hmmmmm something about having to write it down, the accountability.  Even if no one else ever saw it, I would have to commit it to paper and that seems harder.  Still eating some junk but again, small easily assumable changes. (I made a low/fat, low sugar cream pie over the weekend (the kids were there and wanted something)) So now I deal with the leftovers!

Sneakers — I need new sneakers to walk in. The sneakers I have allow my feet to slip around and I am finding it annoying and hard on my toes.  So this week includes new sneaks at some point.  I fancied a nice old fashioned pair of Converse All Stars — not at $55 ridiculous for canvas shoes. .

The protein trick.  My previous doctor (who I did not like) once told me to start my day with protein first thing.  A little skim milk, an egg.  Just so the first thing in is protein and he said this would help curb your appetite during the day.  Damn if it doesn’t work. . . . I have made my breakfast a small protein shake (100 cals worth) and it has definitely improved my appetite during the day. I find my self not looking forward to the next snack. . . so he was good for at least one thing.

While not completely back on track exercise wise i am staying more active than I had been. The last two or three days I feel better;  not as sluggish, not as run down, although I have adjusted my bed time.  If I find myself tired I just go to bed.  Usually I force myself in to bed around mid-night.  I hate sleeping but know it is important.  I get up easier, have more energy.  Usually a pointer that my sugars are more inline as well.

May have to re-visit my dietary choices.  I find myself consistently going over my carb allowance.   I may still have calories left fore the day, but by carbs are overboard and protein is usually lacking.  Need to make better protein choices I guess.

To SUMMARIZE:

• Have begun tracking foods need to be better on weekends
• Tracking immediately modifies how you eat
• Sneakers need replacing
• Gonna start adding more exercise back in the mix
• Protein/Carb Mix needs tinkering
• Converse All Stars are outrageously priced.  I remember paying $14 a pair (20+ years ago)
• Feeling better already, although no thinner this week.

Tasty fiber you say.  Impossible.  Well it seems that these days manufacturers are finding great ways to be sure our colons are healthy.  All kidding aside i am a fan.  The guideline for adults is 25-28g of fiber a day.  Hopefully mixed between soluble fiber and non-soluble fiber.  The soluble stuff is what is great for lowering cholesterol.  The non-soluble is the stuff that “scrapes down” our colon walls so both are important.

The newer fiber out there though all seems to be of the soluble kind.  Mostly in the form of inulin (made from chicory root).  Some brands use methyl cellulose, a fiber that depends upon acidity for formation (or non-acidity can’t remember right now).

However, Fiber One has begun producing a large range of products.  The nice thing is that not only do they contribute greatly to your daily dose of fiber.  For a diabetic, fiber is one of two food ingredients or constituents that are recognized as having an effect on blood sugar levels and spikes (the second is sugar alcohols).  So any food having 5 or more grams of fiber can have it subtracted FROM THE TOTAL CARBS!.

As an example Fiber One raisin bran clusters cereal has 45g of carbs per serving (just cereal no milk) and 11g of fiber.  So for my dietary needs this serving of cereal only has 34g of carbs!

These products also taste great.  So don’t fear the fiber (isn’t that a song. . . ).  The bad news?  Their products taste great and its easy to over do it.  I have attached my food breakdown from yesterday if your interested.  The software I use is pretty cool, and while still learning it I like what it shows me (that I went over my calories yesterday. damn fiber one toaster pastries . . but the breakdowns are important to me)

041909breakdown

Oh yeah rainey and windy and damp — crappy weather. . . .

Well it was a crazy finish to the week.  managed to get shopping late last night so now am armed with some healthier choices for snacks/meals.

No definite “workouts” this weekend but yesterday was beautiful and we spent about 2 hours in the back alley jumping rope.  I taught my niece to jump rope about 3 weeks ago.  Now its all she wants to do.  So i have a small rope the we stand at either end and turn for her.  she is getting really good at it.  So yesterday we attracted a few of the neighbor hood kids as well.

Well we broke out the “BIG ROPE” (one of my brothers climbing ropes) so we could accomodate more kids/adults.  So basically I spent two hours jumping rope on and off.  We were trying to teach them how to “jump in” to an already turning rope (had to enlist the adults of the neighbors to turn for us big kids.  We had a great time.  Today my buttocks are sore.  So may add jumping rope to my list of things to do. . .

Finished the day with a meal of 4 oz salmon, 4 oz sirlion steak and a salad. (Also had two beers, but hey I earned them).

So getting healthier, not by leaps and bounds but defintiely making headway.