Sleep More, Weigh Less

Sorry I have been so scarce. Work has been busy and I actually got a project done over the weekend. It feels great. We ripped out the carpet in our bedroom. I wore a mask and we had 2 hepa filters running. Allergies have been bothering me for quite a while, so we are doing whatever we can to rid the house of anything that contributes to allergies. It feels as if it is already helping. I feel a little less icky in the morning.

The busyness of recent days also points out the challenges of keeping up with a program when the going gets tough. My journaling has been after-the-fact rather than up-to-the-minute. I am also beginning to reach for comfort foods such as doughnuts and candy. I have still been keeping the journal, though. Have added to my foods list and have been tracking my steps.

I have been making a real effort to get closer to 8 hours sleep. When I get 7 to 9 hours for 3 or more days in a row, I feel a surge in energy and optimism. I still fail more days than not, but I continue to try. (The late, early, late, early work schedule really messes with that.) Today I received an email from Share Care (related to Real Age) that had an article about sleeping and weight loss. I am passing it along to you.

Sleep More, Weigh Less

Pedometer Working

I had success finding a battery for my pedometer - as well as a screw driver that would open it up.  When it woke up, it asked me for all sorts of personal information (height, weight, stride length) - as well as mundane things such as date and time.

I wore it for the first time yesterday and was gratified to see that my half-day of work still resulted in a number (if slightly) over 5000 steps.  According to articles, 6,000 is healthful while 10,000 is weight-loss-ful.  The articles were also correct about the motivational aspects of wearing a pedometer; I already feel a subtle shift toward more activity.

Consider a Pedometer

Have you ever used a pedometer? I have had several of them and find that they are a useful tool for keeping me on track.  According to an article I read, those who wear a pedometer and journal their steps daily are 27% more likely to succeed at achieving their goals. Since being active is essential to leading a healthy life, it makes sense to invest in something that will nudge you in the right direction.

My own pedometer is sitting unused in my desk drawer.  It is in need of a new battery.  If I have any luck finding one, I'll be back in business soon, but if it is hard to come by, I'll have to order one online.  (I have an Omron HJ-112 - which I love!)

Here are a couple of articles on the topic of buying and using a pedometer.

Before You Buy a Pedometer
http://walking.about.com/cs/measure/bb/bybpedometer.htm
Pedometer
http://en.wikipedia.org/wiki/Pedometer
10,000 Steps a Day
http://www.thewalkingsite.com/10000steps.html
Shape Up America
http://www.shapeup.org/shape/steps.php
Stepping Out with a Pedometer
http://www.aarp.org/health/healthy-living/info-06-2011/Why_Use_A_Pedometer.html
Praising the Pedometer
http://www.healthylivingforeveryone.com/columnpedometer.html

There are also a number of programs out there where  you can log your steps online and keep track of them.

If anyone is interested we could log our steps here as daily comments.  

Pedometer Walking Programs
http://walking.about.com/od/measure/tp/pedometerprog.htm

How Flexible are You?

Flexibility ...where does it fit into the physical fitness scheme?  Surely the two must go hand-in-hand, after all the fit seem also to be flexible.  And me, I am not fit and I can attest to the fact that I am not terribly flexible. Simple everyday activities such as bending to look for books on a low shelf, climbing up on a chair or reaching around behind my back all point to the difference.  It was not that long ago, I was strong and sure-footed and taking it all for granted.

I was hoping to share some specific information about the health benefits of flexibility but, I did not find anything detailed or extensive that ties flexibility to any specific aspects of health.  There was a study that discusses stiffness of body being associated with hardening of the arteries, but it was not well documented or substantiated.  Here is a link: http://www.medicalnewstoday.com/releases/166574.php; see what you think.

I found a Mayo Clinic article (http://www.mayoclinic.com/health/stretching/HQ01447) that states that flexibility will improve athletic performance and decrease the risk of activity-based injuries.  Neither of those are high on the list of events likely to occur in MY life - though they might be on yours!

An article on WebMD (http://www.webmd.com/balance/the-health-benefits-of-yoga) tells that stretching releases lactic acid from muscles.  Now, that sounds like a benefit I'd like to reap.  This article was on the topic of  the health benefits of yoga.  Don't be surprised to see some thoughts on yoga appearing here some time soon.

The thought of flexibility crossed my mind when I started thinking about measurements and ways to evaluate general fitness. I remembered long ago having a fitness evaluation at the Y that included a measurement of flexibility.  So, I looked around online for information about flexibility and how to measure it.  Learning to measure your flexibility will take a few minutes of reading. In the fitness world, there is a specific device that is used to measure flexibility, but you can probably get a good approximation using a ruler or measuring tape. Here are a couple of sites that include instructions for assessing your flexibility.

http://www.health24.com/fitness/calcs/flex.asp
http://www.mayoclinic.com/health/fitness/SM00086
http://www.topendsports.com/testing/flex.htm
http://www.sport-fitness-advisor.com/flexibilitytests.html

This measurement requires a 5 or 10 minute warm up.  Why not make it fun?  Put on some great music and spend the time dancing.  

Let' s Begin!

How are the lists going?  Have you learned anything?  Are you resigned? Getting psyched?  Feeling reassured?  Filled with dread?  Terror?

Have no fear!  This is just a dry run, a dress rehearsal.  We'll start for now to keep a daily log - in two parts.

 Part 1 is to journal what you eat and drink.  Don't try to change anything right now.  All that's required is to note what you are eating.  Don't even worry about quantities.  You will remember when you look at the list and that is good enough..

Part 2 is to begin making note of any physical activity in your day.  Did you sit at your desk all day;  the only time you moved was coming and going from the parking lot or to the lunch room? Write it.  Did you shop?  Sweep the floor?  Rake leaves?  Use the stairs instead of the elevator? Park in the furthest parking spot?

This exercise serves two purposes.  First, it is a soft launch for journaling your program.  Second, it will give you a snapshot of where you are right now - the bounds of your comfort zone.  This information will be valuable when you begin to make minor adjustments that move you slowly, but surely, toward a healthy lifestyle that suits your needs, your preferences, your comfort level.  This is all about avoiding change that is so comprehensive or sweeping that it is difficult to maintain.  If something is too challenging, too personally uncomfortable, it's not something that can be maintained, right?  If it can't be maintained, it won't result in success...and this time we are headed toward success.  We are going to figure out what works and succeed!

Diet's Better Half

Today, I'll begin to explore the other factor in healthy weight-loss --> exercise.

Sometimes, considering and beginning to exercise is the most challenging aspect of adopting a healthy lifestyle.  Even knowing that it can be the most uplifting, empowering and efficacious component of the whole process, doesn't make it any easier.

I feel so tired all the time, it is hard to even think about exercise, let alone do it.  I have to find a way to move myself from exhausted to enthusiastic.  So, I'll begin by putting together a list of exercises. I'll include ones I like and those I don't.  I'll list all types such as high-impact, low-impact, aerobic, anaerobic, weight-bearing, isometric, calisthenic, etc., etc., etc. I'll think about things I used to like to do, but don't do now because of my weight - such as skating or jogging.

And, because it just crossed my mind, I will share with you a fond memory of  a JFK-era exercise routine we used to do at school.  It was called "Go, You Chicken Fat, Go".  Here, if it works, is a YouTube video of some kids doing it.


<iframe width="480" height="360" src="http://www.youtube.com/embed/oJ3GyMUScUA" frameborder="0" allowfullscreen></iframe>

This embed did not seem to work.  Here is a link:

http://www.youtube.com/watch?v=oJ3GyMUScUA&feature=related

An Accounting of Food

Our diet is what we eat.  It is our food and nutrition habits.  We have each developed our own style and preferences.  Some of it is based upon taste and some upon lifestyle.  If  you lead a very busy life or if you feel exhausted, it is much more likely that you will choose to eat foods that require little or no preparation.  This does not have to mean unhealthy choices, but it usually does for me.

I want to spend some time evaluating my eating habits.  Usually when I try to adopt a more healthy or weight-reducing diet, I am focused only on a list of preferred foods from the diet - or focused on foods the diet does not allow.  This time, I want to approach it from a different perspective.  I want it to start out where I am...not rotated 90 or180 degrees away.

To that end I am beginning a list of foods...food that I like. I started out by listing foods in columns with headings such as fruit, vegetables, meat, nuts/seeds, oils, dairy products.  I have some fairly long lists going.  I plan to make new lists of prepared foods I like such as pizza, fettuccine alfredo, ice cream, chicken pot pie, etc.  This will be ongoing and I am leaving a few pages open to add to the lists. (It isn't possible to remember everything all in one sitting.)

The reason for the list, is so that I can get a good picture of the breadth of foods I enjoy.  I hope to be able to look at them objectively and decide how much and how often I can eat the different foods.  Any diet where I am forbidden to eat something I enjoy, is sure to fail.  Conversely, any diet where I eat whatever I want is certain to push me further down the path to poor health, low self-esteem and more aches and pains.  My task is to put together a plan where I can still enjoy a slice of pizza, but where I can make steady progress toward a healthier weight.

I am hoping that this slow consideration and planning will be the force that overcomes the weariness that prevents me from healthier eating and a more active lifestyle.