I confess, I'm in love with the Livestrong website and its elaborate personalized weight-nutrition-fitness calculator. After realizing those few pounds I gained during the recent holiday are not budging, I decided to take action and get more mindful about losing them. I should, in fact, lose a few more pounds beyond this to put myself squarely in my "healthy BMI" range instead of being at the higher end of it.
So, I signed myself up on the Livestrong site as an experiment, and am now tracking what I'm eating and what exercise I get each day. It's motivating me, particularly the exercise bit. Staying active is not my problem, but having a "desk job" is counterproductive to getting the movement I need. The site is definitely encouraging me to reach my daily exercise requirements.
And, I love all the charts, databases, bells, and whistles!
livestrong.com
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
January 20, 2012
September 23, 2011
Catch Up
I've been off the blog for a few days due to a lot of work deadlines and some personal sloth (after looking at screens all day I needed a break!).
Since my last post, I've continued mindful chewing, small portions, and increased exercise. I have been able to resume my morning weights and stationery bike routine, and managed a few long morning walks this week.
SLOW FOOD: RESULTS
I was disheartened after 48 hours of slow eating/chewing when I noticed some heartburn. I also have been feeling immensely full after my dinners. Is this because I'm eating so slowly and really feeling the effects of the digestion process? Maybe I need to eat even less at a sitting. Still, even with symptoms here and there, there is a tangible difference in how my "gut" feels. I can almost sense my stomach sighing with relief at having not to try so hard. Does this make sense?
CUPCAKES ON THURSDAY
I also veered off my mostly vegan diet and ate two mini cupcakes at a reception on Thursday. They were from the famous Magnolia Bakery, so my curiosity overcame my dietary regimen. I had the first at the reception and the second one hours later (we had leftovers in the office). The first cupcake (chocolate with vanilla frosting) was not pleasing, in taste or result. My stomach felt immediately displeased. The second one (vanilla with chocolate frosting) did not affect me in the same way at all -- I enjoyed that one both for taste and no aftermath. Strange.
THIS WEEK'S DISCOVERY
Homemade almond milk! From the Green Bean Cafe, where they also make homemade Brazil Nut milk, cashew nut milk and other vegan delicacies. On Wednesday afternoon, I had a hot chocolate made from almond milk and felt as though I had taken nine vitamins -- extraordinary! One of the best $4.75 purchases I've made (worth every penny!) and am destined to repeat.
Since my last post, I've continued mindful chewing, small portions, and increased exercise. I have been able to resume my morning weights and stationery bike routine, and managed a few long morning walks this week.
SLOW FOOD: RESULTS
I was disheartened after 48 hours of slow eating/chewing when I noticed some heartburn. I also have been feeling immensely full after my dinners. Is this because I'm eating so slowly and really feeling the effects of the digestion process? Maybe I need to eat even less at a sitting. Still, even with symptoms here and there, there is a tangible difference in how my "gut" feels. I can almost sense my stomach sighing with relief at having not to try so hard. Does this make sense?
CUPCAKES ON THURSDAY
I also veered off my mostly vegan diet and ate two mini cupcakes at a reception on Thursday. They were from the famous Magnolia Bakery, so my curiosity overcame my dietary regimen. I had the first at the reception and the second one hours later (we had leftovers in the office). The first cupcake (chocolate with vanilla frosting) was not pleasing, in taste or result. My stomach felt immediately displeased. The second one (vanilla with chocolate frosting) did not affect me in the same way at all -- I enjoyed that one both for taste and no aftermath. Strange.
THIS WEEK'S DISCOVERY
Homemade almond milk! From the Green Bean Cafe, where they also make homemade Brazil Nut milk, cashew nut milk and other vegan delicacies. On Wednesday afternoon, I had a hot chocolate made from almond milk and felt as though I had taken nine vitamins -- extraordinary! One of the best $4.75 purchases I've made (worth every penny!) and am destined to repeat.
August 21, 2011
GERD Progress Report: One Week Later
It's been about a week since the last day of my GERD Elimination Diet and…
I still feel good. I have had caffeine on a steady basis in the form of black and green teas and dark chocolate, and did not feel "gerdy" afterwards. (This was a pleasant surprise; I was expecting problems.) I am still feeling the FIT (food in throat) feeling, and a few days ago I had more belching than I'd deem "normal." Overall, I am experiencing less GERD symptoms. No morning GERD either, which is a relief.
What am I doing differently? For one thing, I've increased my daily exercise dramatically:
I still feel good. I have had caffeine on a steady basis in the form of black and green teas and dark chocolate, and did not feel "gerdy" afterwards. (This was a pleasant surprise; I was expecting problems.) I am still feeling the FIT (food in throat) feeling, and a few days ago I had more belching than I'd deem "normal." Overall, I am experiencing less GERD symptoms. No morning GERD either, which is a relief.
What am I doing differently? For one thing, I've increased my daily exercise dramatically:
- More walking! I'm briskly walking nearly 20 blocks to work each morning. This is on top of the 20 blocks I walk after work every day. This routine requires me to leave the house earlier -- which means more organization, and fortitude to stay "on target" in the mornings. I love seeing the city waking up, my fellow commuters whooshing along, doormen polishing the brass fixtures, smelling the bakeries along the way.
- I'm re-committing to climbing stairs (six flights) when possible during the day. To distract myself from the tedium and challenge, I experimented playing an effective ball-dropping game on my smartphone while hiking up the stairs.
- I've added an "abs" workout series to my morning strength routine that I do every other day. I got the latest one from Real Simple, which has a good "15 minute workout" section online too, so you can just go there and craft a lovely series for yourself.
I've felt less stress throughout the day. No night guard needed, either!
Can exercise really make this much of a difference?
Can exercise really make this much of a difference?
August 18, 2011
Secret Weapon: Mindfulness and Movement
I am feeling good! Despite having a minor procedure today (removal of that sebaceous cyst), I am thrilled to be focused and completing projects and feeling, overall, pretty normal GI-wise. It is interesting to note I also have not been grinding my teeth the past few days. Less stress equals a happy gut?!
After reincorporating caffeine (tea and chocolate) and other GERD diet triggers, I feel okay, with one exception: an increase in belching. This occurs during or after eating, so I suspect I may be eating too fast, or eating too much.
I greatly enjoyed my morning cups of green tea the past days but have to admit now, after my GERD diet detox:
My body feels different.
Good.
Energized.
Strong.
Looks good.
Since recent tea and chocolate did not "trigger" symptoms, I think the healthfulness I am feeling is related to a mindfulness and level of movement I embraced this past week.
I avoided gratuitous chocolate snacks, I drank a lot more water, and I really thought about my body and how it was feeling. Focused on it. And I cleared my head of tiresome nagging chores during my days off -- it was liberating to haul those sacks of books to the Salvation Army, clean the stove down to the knobs, and scour the shower.
I greatly increased my movement: first with an extreme 14 mile bike ride, but then I walked extra blocks, took the stairs after lunch, added a new set of morning exercises and stretches to my routine. This level of mindfulness and movement is something I would like to continue.
P.S. Blog finds: Check out this gem of a well-written blog. And then check this stunning berry layer cake -- breathtaking photo, cake, concept. (I'll bet someone I know could veganize that…)
After reincorporating caffeine (tea and chocolate) and other GERD diet triggers, I feel okay, with one exception: an increase in belching. This occurs during or after eating, so I suspect I may be eating too fast, or eating too much.
I greatly enjoyed my morning cups of green tea the past days but have to admit now, after my GERD diet detox:
My body feels different.
Good.
Energized.
Strong.
Looks good.
Since recent tea and chocolate did not "trigger" symptoms, I think the healthfulness I am feeling is related to a mindfulness and level of movement I embraced this past week.
I avoided gratuitous chocolate snacks, I drank a lot more water, and I really thought about my body and how it was feeling. Focused on it. And I cleared my head of tiresome nagging chores during my days off -- it was liberating to haul those sacks of books to the Salvation Army, clean the stove down to the knobs, and scour the shower.
I greatly increased my movement: first with an extreme 14 mile bike ride, but then I walked extra blocks, took the stairs after lunch, added a new set of morning exercises and stretches to my routine. This level of mindfulness and movement is something I would like to continue.
P.S. Blog finds: Check out this gem of a well-written blog. And then check this stunning berry layer cake -- breathtaking photo, cake, concept. (I'll bet someone I know could veganize that…)
August 17, 2011
Stress, Stress, Go Away! (And Take My GERD With You!)
A few days into my "non-GERD" diet and I am feeling no different than during the Elimination week. Perhaps I was even a little less "gerdy." I have had the past few days off for a "staycation," and what a difference in my stress levels to not have to worry about schedules, work deadlines, commuting dramas, looking Professional.
In my appointments with Dr. C., we have talked about the role of stress as a GERD trigger. More and more, I think that is what is responsible for most of my problem. For one thing, I have other health issues that are triggered by stress:
1. Tooth Grinding: Mostly on my left side, I am most definitely a grinder. I can feel my jaw clenching during the day. My dentist picked this up right away, and suggested a night guard. I was appalled but finally got one and I am SOLD. He told me he wears one, his staff wear them, and I learned my coworker wears one. Is this a secret must-have NYC fashion accessory? Apparently!
2. Pre-glaucoma: My dad has glaucoma, so perhaps I was destined to get this, but its onset now is a little strange. My ophthalmologist says stress can be a trigger.
3. Sebaceous cyst flare-up: I'm falling apart! A long-time cyst on my shoulder has flared up and will be removed (tomorrow!). When I read up about angry cysts, I was not surprised to find out that "stress" can cause these things to get exacerbated.
4. Swallowing difficulties/panic attack-like episodes: Stress produces these syndromes. Stress!!!
WHAT'S MAKING ME ALL STRESSED OUT!?
1. Death of my cat last year. My 16-18 year old cat died. More accurately, I took him to the 24 hour vet to "put him to sleep" after he had a tough week. He was diagnosed with pancreatic cancer. "It was the right thing to do" but the vision of him looking "just fine" minutes before the needle haunts me. Not only does his death/absence stress me out, the lasting reality that I was Death's henchman really freaks me out.
2. New York City. "If you can make it here, you can make it anywhere." Indeed. The cliches are true. This is one stressed-out place. Every day is a psychological drama on top of physical challenges (crowded subways! stinky streets!). Just being here requires a veneer of steel and a large sense of humor.
3. Not enough exercise. Most of my life has been spent in conditions of "extreme activity." I held jobs which required 6-8 hours of nearly non-stop physical labor indoors and outside. I do not drive; my vehicle has been my bicycle, which I used to bike to and from the physical jobs. When I went to graduate school and then a desk job in a university -- a more sedentary day -- I still maintained an "extreme" biking schedule, riding to and from work, around town, and long rides on weekends. Moving to NYC has radically changed how much exercise I get. I bike once a week, and try to walk as much as I can, but I am not getting a quarter of the physical exertion my body is used to getting -- and this, I think, "stresses out my body." Or, maybe I'm always "stressed" but all that exercise tempered the effects.
4. Not enough time. Or faulty time-management. But doesn't everyone complain about this one?
5. Clutterclutterclutterclutter. Over the past 7 months, I've been "de-cluttering" my apartment. It is improving, but there is so much more I can do to streamline, improve efficiency, install order and create a calming environment and space to BREATHE.
6. Other Things. Not living up to my own ideals. Not having enough opportunities or vacation time to see family/friends. So on and so on.
HOW WILL I ADDRESS THIS STRESS, THEN?
Time to do more of what works, less of what doesn't. Make some changes, listen to more music, climb stairs at work. Operation Stress Out (as in Out It Goes!).
In my appointments with Dr. C., we have talked about the role of stress as a GERD trigger. More and more, I think that is what is responsible for most of my problem. For one thing, I have other health issues that are triggered by stress:
1. Tooth Grinding: Mostly on my left side, I am most definitely a grinder. I can feel my jaw clenching during the day. My dentist picked this up right away, and suggested a night guard. I was appalled but finally got one and I am SOLD. He told me he wears one, his staff wear them, and I learned my coworker wears one. Is this a secret must-have NYC fashion accessory? Apparently!
2. Pre-glaucoma: My dad has glaucoma, so perhaps I was destined to get this, but its onset now is a little strange. My ophthalmologist says stress can be a trigger.
3. Sebaceous cyst flare-up: I'm falling apart! A long-time cyst on my shoulder has flared up and will be removed (tomorrow!). When I read up about angry cysts, I was not surprised to find out that "stress" can cause these things to get exacerbated.
4. Swallowing difficulties/panic attack-like episodes: Stress produces these syndromes. Stress!!!
WHAT'S MAKING ME ALL STRESSED OUT!?
1. Death of my cat last year. My 16-18 year old cat died. More accurately, I took him to the 24 hour vet to "put him to sleep" after he had a tough week. He was diagnosed with pancreatic cancer. "It was the right thing to do" but the vision of him looking "just fine" minutes before the needle haunts me. Not only does his death/absence stress me out, the lasting reality that I was Death's henchman really freaks me out.
2. New York City. "If you can make it here, you can make it anywhere." Indeed. The cliches are true. This is one stressed-out place. Every day is a psychological drama on top of physical challenges (crowded subways! stinky streets!). Just being here requires a veneer of steel and a large sense of humor.
3. Not enough exercise. Most of my life has been spent in conditions of "extreme activity." I held jobs which required 6-8 hours of nearly non-stop physical labor indoors and outside. I do not drive; my vehicle has been my bicycle, which I used to bike to and from the physical jobs. When I went to graduate school and then a desk job in a university -- a more sedentary day -- I still maintained an "extreme" biking schedule, riding to and from work, around town, and long rides on weekends. Moving to NYC has radically changed how much exercise I get. I bike once a week, and try to walk as much as I can, but I am not getting a quarter of the physical exertion my body is used to getting -- and this, I think, "stresses out my body." Or, maybe I'm always "stressed" but all that exercise tempered the effects.
4. Not enough time. Or faulty time-management. But doesn't everyone complain about this one?
5. Clutterclutterclutterclutter. Over the past 7 months, I've been "de-cluttering" my apartment. It is improving, but there is so much more I can do to streamline, improve efficiency, install order and create a calming environment and space to BREATHE.
6. Other Things. Not living up to my own ideals. Not having enough opportunities or vacation time to see family/friends. So on and so on.
HOW WILL I ADDRESS THIS STRESS, THEN?
Time to do more of what works, less of what doesn't. Make some changes, listen to more music, climb stairs at work. Operation Stress Out (as in Out It Goes!).
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