Validation! I am not a grazer!

Grazing does not keep me slim and trim!

I was struggling with the fact that I function best eating 3 hearty meals instead of the “recommended” 6 small meals per day.  I just over-eat when I try to eat small meals and the 3 “regular” meals worked for me.  I had decided to do it my own way (and I think you should do it the way that works best for you and your body), but I felt so relieved when I read this article in Runner’s World magazine this morning: The Golden Rules of Weight Loss.

Rule 5: Stop Grazing!

A few years back, “grazing” came into vogue in dieting circles.  The idea was that instead of eating three meals a day, you’d eat six or so small meals.  The rationale seemed reasonable: You’d never get too hungry, and then you wouldn’t eat too much at any one meal.  but a study published in 2010 in the journal of Obesity found that people who eat low-calorie diets feel more satisfied and less hungry when they eat three times a day compared to six times a day, suggesting that mini meals aren’t beneficial for appetite control.  People also tend to graze on unhealthy foods like crackers or cookies, says Bonci.  “Most people don’t graze on vegetable or chicken.”  Eating constantly throughout the day increases salivary secretion, explains Bonci, and the production of digestive enzymes that stimulate the gut.  “The appetite switch is always on,” she says.  “You can’t really know if you’re hungry or full if you’re constantly exposed to food.”  As Bonci puts it: “Cows graze.  People shouldn’t.”

Mark Your Calendar Series

Download Gateway to 8k podcast for free!

8k

5k’s not enough?  10k still scares you a little?  How about a compromise with an 8k?

If you like the “Couch to 5k” program, then perhaps you’ll also dig the “Gateway to 8k” podcast.  I know I said that I like to plug my training into my calendar, but some people like the podcast route.  In fact, I enjoy following a podcast, but I also like the visual on my calendar.

Step 1: Sign up for a 8k event that interests you.  Make sure you have 10 weeks to train for it.

Step 2: Download the Podrunner podcast for FREE using the hyperlink above.

Step 3: Ten weeks before race day, start with Week 1 on the podcast.

Step 4: Follow the plan to the letter until race day.  You’ll be ready!

GATEWAY TO 8K — SERIES OUTLINE

WEEK 1 42 minutes from 132 to 145 BPM (Beats per minute) BPM CHART: 5-min. warmup @ 132-137 BPM 7 min. @ 145 BPM 1 min. @ 137 BPM 7 min. @ 145 BPM 1 min. @ 137 BPM 7 min. @ 145 BPM 1 min. @ 137 BPM 7 min. @ 145 BPM 1 min. @ 137 BPM 5-min. cooldown @ 137-132 BPM	WEEK 6 62 minutes from 134 to 147 BPM BPM CHART: 5 min. warmup @ 134-139 BPM 12 min. @ 147 BPM 1 min. @ 139 BPM 12 min. @ 147 BPM 1 min. @ 139 BPM 12 min. @ 147 BPM 1 min. @ 139 BPM 12 min. @ 147 BPM 1 min. @ 139 BPM 5 min. cooldown @ 139-134 BPM
WEEK 2 46 minutes from 132 to 145 BPM BPM CHART: 5 min. warmup @ 132-137 BPM 8 min. @ 145 BPM 1 min. @ 137 BPM 8 min. @ 145 BPM 1 min. @ 137 BPM 8 min. @ 145 BPM 1 min. @ 137 BPM 8 min. @ 145 BPM 1 min. @ 137 BPM 5 min. cooldown @ 137-132 BPM	WEEK 7 58 minutes from 135-148 BPM BPM CHART: 5 min. warmup @ 135-140 BPM 15 min. @ 148 BPM 1 min. @ 140 BPM 15 min. @ 148 BPM 1 min. @ 140 BPM 15 min. @ 148 BPM 1 min. @ 140 BPM 5 min. cooldown @ 140-135 BPM
WEEK 3 50 minutes from 133 to 146 BPM BPM CHART: 5 min @ 133-138 BPM 9 min @ 146 BPM 1 min @ 138 BPM 9 min @ 146 BPM 1 min @ 138 BPM 9 min @ 146 BPM 1 min @ 138 BPM 9 min @ 146 BPM 1 min @ 138 BPM 5 min @ 138-133 BPM	WEEK 8 58 minutes from 135 to 148 BPM BPM CHART: 5 min. warmup @ 135-140 BPM 20 min. @ 148 BPM 2 min. @ 140 BPM 20 min. @ 148 BPM 2 min. @ 140 BPM 5 min. cooldown @ 140-135 BPM
WEEK 4 54 minutes from 133 to 146 BPM BPM CHART: 5 min @ 133-138 BPM 10 min @ 146 BPM 1 min @ 138 BPM 10 min @ 146 BPM 1 min @ 138 BPM 10 min @ 146 BPM 1 min @ 138 BPM 10 min @ 146 BPM 1 min @ 138 BPM 5 min @ 138-133 BPM	WEEK 9 62 minutes from 136 to 149 BPM BPM CHART: 5 min. warmup @ 136-141 BPM 25 min. @ 149 BPM 1 min. @ 141 BPM 25 min. @ 149 BPM 1 min. @ 141 BPM 5 min. cooldown @ 141-136 BPM
WEEK 5 58 minutes from 134 to 147 BPM BPM CHART: 5 min. warmup @ 134-139 BPM 11 min. @ 147 BPM 1 min. @ 139 BPM 11 min. @ 147 BPM 1 min. @ 139 BPM 11 min. @ 147 BPM 1 min. @ 139 BPM 11 min. @ 147 BPM 1 min. @ 139 BPM 5 min. cooldown @ 139-134 BPM	WEEK 10 60 minutes at 136 to 149 BPM BPM CHART: 5 min. warmup @ 136-141 BPM 50 min. @ 149 BPM 5 min. cooldown @ 141-136 BPM

To find an 8k near you, check out these websites:

• Runner’s World Race Finder
• Active.com

What I Had for Dinner Last Night

A cozy and casual dish

Shrimp and Chorizo Paella: This recipe takes time to actually cook, but the prep was easy and I had most of the ingredients already in my pantry and refrigerator.  It was YUM!

The Athlete’s Palate: Rocco DiSpirito A contributing chef and triathlete serves this carb-and-protein-packed meal at postrace dinners with friends. By Rocco DiSpirito From the April 2011 issue of Runner’s World

Shrimp and Chorizo Paella DiSpirito gives this Spanish dish a healthy makeover by using brown rice (high in complex carbs) and less chorizo, which lends rich flavor without too much fat. 2 ounces chorizo, halved lengthwise and sliced into 1/4-inch-thick half-moons 6 garlic cloves, chopped 1 teaspoon saffron threads 1 cup long-grain brown rice 1 3/4 cups chicken broth, or more if needed 1 14.5-ounce can diced tomatoes in juice 8 ounces medium peeled shrimp Salt and freshly ground black pepper 3/4 cup frozen peas Heat a Dutch oven over medium heat. Add chorizo and cook until the fat begins to render (about two minutes). Add garlic and saute until fragrant (about one minute). Add saffron, rice, and broth. Cover pot and bring to a boil. Reduce heat and cook at a gentle simmer for 30 minutes. Stir in diced tomatoes and juice. Cover pot, and continue to cook another 25 minutes. Season shrimp with salt and pepper. Stir shrimp and peas into mixture, adding more broth if the rice appears dry. Cover, and continue to cook until shrimp are cooked through and rice is tender (about 10 or 15 minutes). Allow paella to rest for five minutes, covered. Fluff rice with a fork. Serves four. CALORIES PER SERVING: 341 CARBS: 47 G PROTEIN: 20 G FAT: 8 G Every spring, ROCCO DISPIRITO looks forward to the start of triathlon season. “I ramp up my training,” says the chef, who will race in three triathlons in the coming months. His packed weekly training schedule (running 30 miles, biking 150 miles, and swimming nearly daily) helped him lose 35 pounds and stay slim and fit for five years. For more, see his book, Now Eat This! Diet, and go to roccodispirito.com.

Copyright © 2008 Rodale Inc. All rights reserved.

Mark Your Calendar Series

5k

I know several people who were successful with the “Couch to 5k” program.  I have never tried this, but I want to highlight it for you.  There are apps for this that you can download onto your phone, but my favorite thing to do is to look at the plan and mark the exercises in my calendar so I know just what to do.

Step 1: sign up for a 5k event that interests you.  Make sure you have 10 weeks to train for it.

Step 2: Ten weeks before race day, start with Week 1, day 1 on the chart below.

Step 3: Follow the plan to the letter until race day.  You’ll be ready!

The Couch to 5k Training Plan

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1	5 min walk 2 min jog 5 min walk	Relax!	5 min walk 2 min jog 5 min walk	Relax!	5 min walk 3 min jog 5 min walk	Relax!	Relax!
2	5 min walk 3 min jog 5 min walk	Relax!	5 min walk 4 min jog 5 min walk	Relax!	5 min walk 5 min jog 5 min walk	Relax!	Relax!
3	5 min walk 6 min jog 5 min walk	Relax!	4 min jog 5 min walk 4 min jog 5 min walk	Relax!	5 min walk 7 min jog 5 min walk	Relax!	Relax!
4	5 min walk 7 min jog 5 min walk	Relax!	5 min walk 8 min jog 5 min walk	Relax!	5 min walk 9 min jog 5 min walk	Relax!	Relax!
5	5 min walk 9 min jog 5 min walk	Relax!	6 min jog 5 min walk 6 min jog 5 min walk	Relax!	5 min walk 10 min jog 5 min walk	Relax!	5 min walk 11 min jog 5 min walk
6	5 min walk 11 min jog 5 min walk	Relax!	13 min jog 5 min walk	Relax!	15 min jog 5 min walk	Relax!	Relax!
7	15 min jog 5 min walk	Relax!	8 min jog 5 min walk 8 min jog 5 min walk	Relax!	16 min jog 5 min walk	Relax!	17 min jog 5 min walk
8	17 min jog 5 min walk	Relax!	18 min jog 5 min walk	Relax!	20 min jog 5 min walk	Relax!	Relax!
9	20 min jog	Relax!	12 min jog 5 min walk 12 min jog	Relax!	24 min jog	Relax!	25 min jog
10	25 min jog	Relax!	27 min jog	Relax!	30 min jog	Relax!	Race Day!

Y’all know that I’m a Jeff Galloway fan…so I’m not going to leave him out because I think his training schedules are smart and effective.  The plan below is a 15-week plan, so you’ll need to sign up for a race that’s 15 weeks away instead of the 10 weeks outlined above in the Couch to 5k plan.  Again, follow it to the letter and you’ll be forever thankful!  It’s only a little chunk of time out of your life that will make a big difference!

5k Training Schedule
Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	walk or XT	run 10-15 min	walk or XT	run 10-15 min	walk or XT	off	1 mile
2	walk or XT	run 15 min	walk or XT	run 15 min	walk or XT	off	1 mile
3	walk or XT	run 15-20 min	walk or XT	run 15-20 min	walk or XT	off	1.5 mile
4	walk or XT	run 15-20 min	walk or XT	run 15-20 min	walk or XT	off	1.5 mile
5	walk or XT	run 20-25 min	walk or XT	run 20-25 min	walk or XT	off	2 miles
6	walk or XT	run 20-25 min	walk or XT	run 20-25 min	walk or XT	off	2 miles
7	walk or XT	run 25-30 min	walk or XT	run 25-30 min	walk or XT	off	2.5 miles
8	walk or XT	run 25-30 min	walk or XT	run 25-30 min	walk or XT	off	2.5 miles
9	walk or XT	run 30 min	walk or XT	run 30 min	walk or XT	off	3 miles
10	walk or XT	run 30 min	walk or XT	run 30 min	walk or XT	off	3 miles
11	walk or XT	run 30 min	walk or XT	run 30 min	walk or XT	off	3.5 miles
12	walk or XT	run 30 min	walk or XT	run 30 min	walk or XT	off	3.5 miles
13	walk or XT	run 30 min	walk or XT	run 30 min	walk or XT	off	4 miles
14	walk or XT	run 30 min	walk or XT	run 30 min	walk or XT	off	4 miles
15	walk or XT	run 30 min	walk or XT	run 30 min	walk or XT	off	5K Race

Races 10-15 weeks from today that might interest you:

• Saturday, July 9, 2011 in Cary, NC: Denny’s Challenge 5k for Melanoma
• Saturday, July 9, 2011 in Washington, DC: Caribbean Sounds 5k
• Saturday, July 9, 2011 in Virginia Beach, VA: Children’s Miracle Network 5k
• Friday, August 12, 211 in Albermarle, NC: Tour de Elvis 5k and Cycle
• Saturday, August 13, 2011 in Salem, VA: Health Focus of Southwest VA Distance Run

I’m sure there are more that I am missing here.  Please note any races that you might be running in the comments section!

What’s On Your Calendar?

Are you stuck?  No motivation? Just not feeling it? Well, what are you waiting for: SIGN UP FOR SOMETHING!

Signing up for a race forces you to train.  You want the experience to be enjoyable, right?

I’m currently training for my 60-mile walk.  I downloaded the 24-week training schedule and put it on my calendar.  I especially like to train with others.  Yes, I admit, I love just listening to my music and staying at my own pace when I’m trying to achieve a time goal; but for the walk, I’ve enjoyed having conversation with others while I complete my mileage.  I actually look forward to exercising when I’m meeting someone else!

It is optimal to sign up for something that is slightly beyond your current comfort zone if what you need is extra motivation.

Are you comfortably walking 2 miles?  Sign up for a 5k walk (3.1 miles).  Can you walk-run 3 miles?  Sign up for an 8k (5 miles).  Like to go to extremes?  Go for that half marathon (13.1 miles).  You don’t have to be a runner to sign up for a race.  Most “races” allow walkers.  The idea is to push your body just a little further than it is currently comfortable doing.

I am going to do a series this week of different training schedules for the novice “racer”.  If you are a novice, then it is best to focus on mileage and not worry about speed. Give yourself plenty of time to train and complete at least the mileage of the race before the actual event.

I am not saying to over-schedule races.  I am saying to get one thing on the calendar so that you have to plan out a training schedule on your calendar.  First up, in the next post, will be training for a 5k.  Again, I’m focusing on mileage, not speed. So…you can sign up as a walker, walk-jogger, run-walker, jogger, or runner.

While you wait for my next post, check out which races are being offered in your area by visiting Runner’s World’s Race Finder.

Guest Blogger: Beth Arena

Give Up Soda For A Year!!!

(In response to Friday’s post, my dear friend, Beth, sent me a message…and I’m turning it into a guest blog.)

Beth Arena and her beautiful family

I believe in synchronicities in life and I just have to respond to Angie’s blog post about potentially returning to diet soda.  I made a New Year’s Resolution to only feed my body what is natural for it to consume.  Excluding soda from my diet was part of this resolution.  Friday, April 15^th, marks my 4 month anniversary of no soda.  You know I am an avid fan of REGULAR Dr. Pepper.

So I am just going to say it.  Join me.  I challenge you to give up soda for a year.  One, I think you can.  Two, I think deep down you know you really should and want to.  And three, since I have BFF status, I know you will at least listen to my argument.   I want to tell you what convinced me 4 months ago.

First let me just take the body’s point of view on soda…

There is nothing of nutritional value in it, but you already know that.  Here’s how things like soda play out in your body.  Whether it is real sugar or artificial sugar (as in diet soda), the consumption of sweetness causes your body to release insulin from your pancreas.  Insulin causes your body to take up this extra sugar (real or artificial) into your cells so that your body isn’t left with too much in your bloodstream.  When insulin is released into your body, it causes another hormone to be released whose function is to limit fat being used in the body as fuel.  As a result we then retain fat in our cells and the body is forced to use carbohydrates as its fuel source.  When we get depleted of carbohydrates in our body, that is when we feel tired and lethargic (or in a bad mood) especially toward the end of the day.  So bottom line of all that, EVEN diet soda can cause you to retain fat.  That is what happens when we consume too much sugar (real or artificial) despite the source.

Now here is what convinced me…and I think you are like me in this regard….I mean you aren’t trying to lose weight anymore…but now your commitment  is to being healthy.

Our immune system is the body’s surveillance system.  It is on watch 24/7.  It is basically playing cops and robbers all day long.  Our immune system is the police force.  The thieves that our immune system cops are trying to catch are anything unnatural entering our body.  This means anything from pollutants in the air, allergens, viruses, bacteria, and unnatural or artificial substances (of which soda is chocked full of).

Now here is the astounding fact-70-80% of immune system is in our gut.  So this means what we consume as food and drink is the largest piece of information we literally feed it. Anything processed or unnatural or artificial is considered a foreigner, an invader.  Our immune system then has to seek and destroy.  And though we can’t see it or feel it happening,  our wonderful body is protecting us from all the bad stuff we ingest.  This is a REAL nuisance for our bodies.  The bottom line to health and to feeling good is to put things in your body that it needs.

Here’s the reality of how we were made.  Our bodies weren’t made to fight off artificial and processed food we put in it.  Our immune system was made to be ready to fight when something really threatening attacks us—viruses, bacteria, cancer, etc..  We over tax our immune system with things like soda and processed food consumption constantly taking away its valuable resources to do its real job-to keep us healthy and performing optimally.  And if our body is too busy having to fight off and expend energy to remove from our body everything that shouldn’t be there and has no value in keeping us alive, well, then it is no wonder maybe it will miss that virus that causes us to get a cold or God forbid a cancer cell or two or three that it should be destroying.

Now I am not saying soda or diet soda gives you cancer, but I do believe firmly that each and every one of our bodies is programmed with a certain amount of wear and tear and eventually it will crack when it can’t keep up getting rid of things that don’t belong or aren’t helpful to us.  Sodas, excess sweets, processed foods take an unbelievable amount of energy to digest and get rid of in our body and yield little to no nutritional value in our body.  And the point of health is to have a machine (our bodies) running optimally.  Sodas are among the thieves that will never allow that to happen.

Now, as long as I have been a soda drinker, I have known all that stuff I went on about above.  I mean, healthcare is my field.   I chose to ignore that knowledge for a long time because for me, soda was very mental.  I know I am not the only woman on this planet who thinks I am doing the full-time job of two or three people each and everyday.  Soda for me was the extra little boost of energy I needed to make sure I could make it until midnight and get it all done and still plant my feet on the ground at 6 or 7am the next morning.

I stopped listening to my body when it said slow down.   Instead, I would cure it with another swig of energizing soda.

But let me tell you something that I am NOW a firm believer in:  If you don’t listen to your body eventually it will stop you…you’ll get sick…you’ll get overwhelmed…maybe depressed b/c you are now so overwhelmed….maybe an accident b/c you are spread too thin…getting my picture?  Don’t let the need for more energy be the reason you drink it.

So don’t drink it!  It is bad for your body.  It is really doesn’t serve you mentally.

So will you do it?  Will you join me?  Heck you’re nearly 40 days in.  What’s 324 more?  You’ll make it a year and then quite possibly the rest of your life….I betcha….

And my answer was YES.

Vacation?

Vacation cross-training!

We’re on vacation this week for spring break.  We came to our beach house on the beautiful Outer Banks of North Carolina.

I’ve been working my fanny off since we got here!

I brought a trash bag full of dirty laundry from home to wash.  I’ve run the dishwasher at least once a day since I’ve been here.  I’ve steam mopped the kitchen already (I’ve been here 2 days).  I walked 3 miles each day for The 3 Day training.  I dropped my pedometer in the toilet.  I even camped out in a tiny closet with my kids during a tornado warning in the “middle of the night”.  AND my kids have woken me up every day at 6am.

Sleeping in the closet

After the kids went to bed tonight, my husband asked if I felt like I was on vacation…  I did soak up some rays this afternoon on the deck while the kids fed the ducks. I’ve met some new neighbors at the playground.  I’ve put in a lot of miles on the golf cart, all while my son steered and my daughter operated the gas pedal, so I just rode!  We even had dinner guests and lounged on the sofa talking while the kids played.

Tomorrow is BEACH DAY.  We’re going or bust.  Then, my parents will be here from Tuesday through Friday with my niece and nephew, so the kids are super excited about that.  My dad loves to walk, so training will stay on track.  The kids will help us burn loads of calories just trying to keep up with them!  I can’t promise how consistent I’ll be with blogging this week, but I’ll make up for it when life returns to normal.

The Sunday Word

Temptation.

Last week’s bible study had much discussion about the topic of temptation.  The Lord’s Prayer instructs us to ask God to “lead us not into temptation, but deliver us from evil.”  The priest goes further to say, “Deliver us, Lord, from every evil and grant us peace in our day.”  I’ve had to write myself a reminder note to “lead me not into temptation” and stick it in my kitchen.

I’m really working on my self-control, and I’ve come an unbelievably long way.  I used to have zero self-control when it came to snacking, drinking, etc.  If it was within reach (or view), it was in my hand and then my mouth!

Now, I just don’t want it anymore.  I look at it, think about what I really want (or if I really want it), and then turn a blind eye.  This is major progress for me and I couldn’t be more thrilled with my newfound freedom!

Later this week, Beth Arena will guest blog about another specific temptation you should avoid, but it really has a message for a more generally healthier you.  Stay tuned!  You’ll see the beautiful irony of the date I post it!

Lent is Almost Over…Will Diet Soda Return to My Diet?

Holy Thursday - Official End of Lenten Season

I still think about having a diet soda every single day.  It hasn’t gotten any easier.  I have not, however, given in to the temptation.  I thought about cheating maybe twice.  On the mark of Holy Thursday, I am free to guzzle the fizzy goodness again…but do I want to?  Never mind, the answer to that question is YES.  Let’s try this: should I?  I know what at least one person’s answer is.  It’s true that the likelihood of diving right back in to my addiction of diet soda will resume if I take that first sip.  Is it like an alcoholic celebrating a year of sobriety with a beer?  I’m not sure!!!

When I do a simple Google search on “diet soda”, the second post on there says this: “Diet soda Linked to Heart Attack, Stroke Risk”.  Great.  So, I clicked on it and I then learn that the research study was “bad” and perhaps unreliable.  Okay…

Another site says that, “Drinking a reasonable amount of diet soda a day, such as a can or two, isn’t likely to hurt you.”

I’ve made my decision.  I will use diet soda, without guilt, on occasion.  If I’m craving something sweet, but I’m not necessarily hungry, I won’t hesitate to reach for a diet soda.  I will limit my intake to no more than two drinks per day, on average.  That’s my compromise.

Did you miss my post about giving up diet soda for Lent?  Read it here.

What Can YOU Do?

60 miles is a LONG WAY!

I started this blog because I lost 50 lbs in less than a year.  Now, what to do?  I don’t need to lose more weight, but I do want to continue to be inspiring.

I’ve decided that I can use my new body to raise money for various worthy organizations!  Yes, I have completed two half marathons, but I didn’t do that to help anyone (except for helping my own self-esteem).

My first “new body challenge” is to complete The 3-Day walk to eliminate breast cancer.  I’m going to walk 60 miles in 3 days.  My obese body would not have been able to cover such mileage.  My new, healthy body can and WILL.

Don’t worry, I’m not going to post about the 3-Day in every post from now until September, but I am excited that my transformation has transferred from my internal psyche to something bigger.  Much bigger than little ol’ me!

I’ve always felt called to make a difference in people’s lives.  I’m excited to know that the money I raise, as overwhelming as it may seem, is being put to GOOD and APPROPRIATE use.

A publication by the Susan G. Komen for the Cure® organization (who created The 3-Day) outlines how your donation dollars count:

Your Dollars at Work:  Since 1982, Susan G. Komen for the Cure® has invested more than $1.5 billion in breast cancer research and community programs and promises to invest another $1 billion by 2017.

Of every dollar spent, 84 cents goes toward mission (research, education, screening, treatment); the remaining 16 cents goes toward administrative and fundraising costs.

In fiscal year 2009, Komen made grants to more than 1,900 community organizations totaling more than $93 million. Those dollars funded grants allowing:

1. More than 3.9 million people to receive breast cancer education materials and information
2. More than 260,000 women to receive a potentially life-saving mammogram
3. Approximately 5,000 people to be diagnosed with breast cancer who otherwise may not have  been diagnosed
4. More than 100,000 women to benefit from psychosocial services and treatment assistance

The local hospital in the small town where my husband grew up received one of these grants to offer FREE mammograms to women ages 40 and older who can’t afford one otherwise.  Just like early intervention is essential for your children, early detection is important to save lives!

Click on over to my personal page for more information.  Maybe there’s a 3-Day walk near where you live!  Each and every organization that is doing GOOD is worthy and important.  I think my mission will be to use my new healthy body to walk, etc. for various organizations in the future for all of those special people who can’t!

Caffeine Wins Again!

 

Caffeine!

Y’all know how I love my caffeine.  Why, with 2 mega-cups of coffee (I really should photograph my mugs for you) each morning, I also enjoy a multi-vitamin with as much caffeine as a cup of coffee and I might throw in a GU pack for “dessert”, which also contains caffeine.  I am a self-proclaimed ADDICT!  I did give up the diet soda for Lent and I miss is terribly.  I love the fizzy goodness as much as I love the caffeine buzz!  I’ve written about said “caffeine buzz” and you can read that post here.

 

Well, woo to the hoo hoo hoo!  Researchers at the University of Connecticut found that caffeine boosts stamina in cool and hot temps if you are exercising outdoors! Athletes who consumed six milligrams of caffeine per kilogram of body weight were able to go farther (in both 53○F and 91○F temps) than athletes who took a placebo.  That equates to about two strong cups of coffee for a 150-pound runner.

So, when folks asked me how I got such as fast (a PR for me anyway) time in my latest 10k, maybe the answer is what I originally said, “I kept going for the folks who had cancer and couldn’t run that day,” or “because my knee started hurting and I just wanted to get it over with,” or, maybe, just maybe because I had a mega cup of coffee and 3 GUs throughout the course of the morning leading up to and throughout the race.  I’m just saying…

Please visit my 3-Day site to learn about how I’m walking 60 miles in 3 days to help put an end breast cancer.  Click Here! Did you know that part of the money YOU give goes towards grants for local hospitals to give FREE mammograms for patients 40+ who don’t have health insurance?  Your money put to GOOD USE!  Please donate today!

My Pedometer (not to be confused with My Prerogative)

 

Pink Pedometer...fitting!

This week begins my 24-week training schedule for the 3-day walk for breast cancer.  Last week, I pulled out my pedometer to get a baseline of how far I walk each day without the addition of exercise.  I am now slightly obsessed with my pedometer!

I bought my pedometer years ago from Weight Watchers. You can buy one almost anywhere, though.  I learned from Weight Watchers that you must reach 10,000 steps to achieve weight loss.  I remember back then, I had to incorporate a 30 minute exercise routine in order to get that number.  Now, I average 11,000 steps per day if I don’t exercise.  Like Wubzy would say, “Wow wow wow!”.

The first step is to measure your stride.  My stride is 18 inches.  Next, clip the pedometer on your hip and walk!  I put it on my bedside table to so I can remember to put it on first thing in the morning while I’m still in my pajamas.  Did you know that by the time I have gotten both kids ready for school and sent them out the door, I’ve clocked in almost one whole mile?!  It’s true!  Imagine if I had a 2 story house and had to run up and down stairs all morning!!!

I think that by looking at what you already do during the day, you realize that maybe 3 miles, for example, isn’t as far as you thought.  I’m “walking” 3 miles per day just doing my daily routine…and my legs don’t seem to hurt from that!  I can’t wait to wear this pedometer during my training walks and see how the steps increase!  I’m challenging myself to increase the number a little every day (or at least try to break some personal records).  So far, the highest number I’ve seen is over 14,000, but that’s with a 2.5 mile walk-run added to my normal day.

To view my personal page for The 3 Day, please click here.

Guest Blogger: Carol Dinsmore

My First Race Ever

Carol Dinsmore and her first race ever!

Just recently, I had the awesome experience of completing a 10K!  What I want you to know is that this was my very first race EVER and I was late getting started with the “training”.

I, like many of you, am a mom and stay very busy with caring for them.  My entire family is active in our church and we all seem to love our hobbies, too.  I had to “create” my training schedule around what my time allowed to somehow try to match up to the actual schedule.  Instead of training for a day with a run, then resting a day, then cross training, then resting another day and then run again I had to do it 3 days in a row.  So I started running on Tuesday morning, doing Zumba on Wednesday mornings and then running again on Thursday morning.

If my husband’s schedule allowed him to be here on Saturday mornings, then I’d get to run then too.  Needless to say, usually by a Thursday run I was sore.  My first time out I felt pretty strong, however my feet outdid my breathing and I only made it about 1.25 miles before I needed to walk.  My second run out I made a conscious effort to slooooow down my pace and I ran 3 miles.  This was a huge accomplishment for me because it was the farthest I had ever run.

I stayed at 3 miles for a bit before I was pushed by a friend of mine (Angie) to run 4.5.  This was also what my schedule called for, so I needed to do it.  Having a strong partner like her really drove me to push through it and we did!  So, once again, another huge milestone for me because now, not only have I just run the farthest that I’ve ever run, BUT I’m also getting closer to the 6.2!

Well, the next morning I woke up and had more than just the typical soreness….I realized that something had been injured in my foot, below my ankle.  This was really frustrating because I felt no symptoms of it during my run or even after.  After talking to my trainer Nancy at Active Life Fitness Center she comforted me by letting me know it sounded muscular and just to rest it and ice it.  I waited 4 days and decided to just try to do a 3-miler.  I felt good starting off, and then, when I hit the 2 mile mark, the pain was back.  I had to get home one way or another so I kept running.

At this point I was wondering if I should just throw in the towel.

That week, my daughter got very sick, so I was not able to do any sort of training. I was okay with this because my foot probably wasn’t going to allow it anyway.

So now it’s Saturday, I’m feeling all better and I’m ready to run but today according to the schedule is the 6-miler.  The race was in 2 weeks and I had rested for nine days!  I was dreading it – scared of it –  mad at it, but flat-out determined to go as far as my foot would let me.  I prayed constantly during this run and by the strength and grace God gave me, I made it!  So now it’s ON!  I know I’m healed, and I’m ready for this 10K!

It’s been interesting to me to experience the feeling of all the different emotions you have while running.  The first mile is hard for me, I’m trying to get my feet and breathing in rhythm and then the 2^nd mile usually feels pretty good and then I start to feel like I’m working a little but then the 3^rd hits and it’s like my body just goes “okay so this is what we’re going to do” and we roll on.

When race day came, I was excited, nervous, determined, and anxious.  You have to understand, I’m a very competitive person, so I’m ready to go just beat somebody at something, ha-ha….so we arrive and I really have no clue what to expect.  The crowds didn’t seem so bad UNTIL I went to get lined up in my wave.  That was a very weird feeling, but at the same time exhilarating. Amazingly enough God put a runner right in front of me with Philippians 4:13 on the back of her shirt. “I can do all things through Christ which strengthens me”.   I’m so ready at this point I have to constantly tell myself to calm down, it’s just a run and DON’T take off to fast!

 

Me and my youngest daughter

So I’m off and I got to see my husband and daughter at the start line and I almost began to cry because I had finally made it and off I went! It was so neat to see all the people out there cheering us on and getting settled into the run.

 

The first mile was great. Then, for some reason I was sure that they had not marked the 2 Mile mark because I felt like I never got to it. I finally saw 2 and I was like “my goodness what have I done”…..I was watching the runners go towards the finish line on the opposite side and was envious.  But before I knew it we were turning around at the 3 mile mark and headed towards the finish line.  In this direction the sun was in our face and I got hot so I had to take advantage of the watering spots.

I only allowed myself to walk for those few seconds while I hydrated and once I got inside of the last mile I walked for a short period of time just to collect myself because I knew I was going to push with the excitement of the finish line coming and I wanted to be sure I could finish strong.

And I’m happy to say I did just that.

 

Determined to finish strong!

Once I got to a point where I could see the finish line, I almost began to cry again.  It was such an amazing accomplishment in my life and I was just so proud and I felt so good!  I’ve never proclaimed to be a runner and never knew I could do this but I DID! I finished my first race ever in 66 minutes.

 

Self-Affirmations

 

Whose stomach didn't drop on the King Cobra at King's Dominion back in the day?

Even the most positive people get in slumps.  Life is a roller coaster and there are ups and downs.  Life happens, people.  How do you get out of your slump?  There are several approaches, but today I want to focus on a little trick I like to use called Self Affirmations.

The first thing you need to do is change your thoughts.  Even if you don’t believe them at first, if you will just keep repeating little affirmations to yourself, eventually, you’ll start living it.  If you think negative thoughts, you will have a negative mood.  Most of our thoughts are based on past experiences and we seldom realize that past outcomes do not have to equate future outcomes.

WRONG:  I’ve tried to lose weight before…many times.  It didn’t work then, so it’s probably not going to work now.

RIGHT:  I deserve to be healthy and happy.

WRONG:  I’ll never find a job.

RIGHT:  I am a smart worker and people want to hire me.

WRONG:  Life is just passing me by.

RIGHT:  I choose my own happiness and my life is full.

Here are some more affirmations that I like:

• My success is contagious, other people like it, seek it and respect it.
• I am caring, smart, supportive, loyal, and fun to be with.
• I am able to take risks and try new things without fear.
• I make positive healthy choices for myself.
• I am my own unique self – special, creative and wonderful.
• I love doing my job.
• It’s okay for me to have everything I want.
• I have an abundance of energy.
• My thoughts are under my control.
• I am successful in whatever I do.

I type some of these out that I need for my current situation and tape them to my mirror, car sun visor, and computer keyboard…my daughter frequently asks me what all of the little slips of paper are for and I tell her they are Mommy’s little reminders!

PS: After writing this, I read a post by Jon Acuff, whose blog I follow.  He put “handling rejection” in a different perspective that I also respect, although I still think reciting self-affirmations is important to do when you’re stuck in a pit.  You can read his blog post here.

Breast Cancer.

 

Seriously, everyone could use a little PINK in their wardrobe!

It got my very first mammogram last week. The radiologic technologist told me that I no longer have “newbie boobies”.  I feel like this was a right of passage for me!

I bet each one of you reading this blog right now has been affected by cancer in some way.  My Papa died of lung cancer when I was in elementary school.  My Grandma had cancer.  Plenty of aunts and uncles have fought the disease.  My own mother had a double mastectomy 2 years ago!

That’s what I’d like to focus on…my mother.  You see, she’s been getting breast exams, mammograms, and biopsies for YEARS!  Calcium deposits is what they’d always end up finding.  Then, precancerous cells. She was diligent about her prevention strategies by getting exams done early and often.  When they found cancer (something I think she always knew they’d find, she just didn’t know when), she nipped it…right then and there.  I remember thinking, “Just chop them suckers off!!!”

Of course, I have no clue the emotional roller coaster someone with cancer goes through.  I hope I never will!  I don’t know what it feels like to get biopsies, sit and wait for results, or to have my own breasts removed and/or reconstructed!

But I do know this: I want to be part of the solution!

So, I’m supporting the Susan G. Komen foundation to complete their 3 day walk to raise money for breast cancer’s extinction!  Walking 60 miles in 3 days is A LOT, people!  I’m up for the challenge.  I don’t want to just stand by and watch others make a difference…I WANT TO BE THAT DIFFERENCE!

I need help, of course!  Sure, I can train and even get my own travel expenses together to CAMP OUT in Washington, DC in (potentially humid) September, but the foundation needs money and won’t let me walk unless I raise enough!  More than that, I WANT to raise MORE THAN ENOUGH!

The machines are getting better; the awareness is getting better.  Let’s END this thing!  Let’s Save the Mamas and everyone else who is hurting because of cancer. Please look to the side of my blog and click on the picture and see what YOU can do!  Thank you!

April’s Menu

April Menu

Thank you, blog followers, for holding me accountable to making a monthly menu.  It’s April 5th and I made my menu yesterday…please click the above link to download it.

I got lucky with April…we’ll be out of town for Spring Break and another weekend later in the month, which means BUCK’S IN CHARGE!

I’m trying “Chicken and Waffles” because the recipe is in 3 different magazines to which I subscribe.  Okay, we also just bought a waffle maker, so we want to use it!

Notice, too, the multiple “breakfast for dinner” that’s on the menu.  Oh, did I mention that Buck cooks the breakfasts???  I’m beginning to like April more and more!

As always, if you want a recipe or more information, just ask!

My Rock Bottom: One Year Later

 

Same old "before and after" picture, but it's honest and real.

A dear friend reminded me that it was a year ago that I hit my rock bottom.  Well, it was the day after the Monument Ave. 10k last year (so that would have been yesterday), but whatever…

 

I was very excited when I stepped on the scale for my official weigh-in last week. Maybe you noticed my ticker on the sidebar of my blog. Do you see what it says? Fifty-one pounds lost!

Now, I know that you also see that my “ultimate” goal is 135…I’ve already explained the reason for that is so I never see 140 again…at night; one week monthly; after a weekend binge…NEVER!  I tend to fluctuate four pounds, so 135 seems safe.

But never mind that.  The BIG news is that it’s been one year and I finally saw the scale tip below 140!!!!!  When I “met” my goal prior to writing this blog, the low was really 140.5 and I called that a win, but I really wanted to see 140 even.

I’ve now seen 139.5 and I’m through.  I’m through obsessing about weight! I finally feel free of that burden.

2010 was a year packed with emotions.  2011 has already promised to be a FANTASTIC year and I’m on such a wonderful high from the many blessings in my life. They are abundant!

What? You think this blog ends just because my weight obsession ends?  No way! Stay tuned for many more blog posts about improving your life…that’s what I try to do every day…make it a better day than the one before!  I set my bars high!  YOU SHOULD, TOO!

The Sunday Word

Breakthrough.

I’m new to blogging and I don’t really know what I’m doing, but I enjoy it anyway…  I’ve started to read tips on increasing readership and this one stuck out:

“It takes patience. Too many people abandon ship right before good things arrived. Don’t be one of those people.”  ~Bryan Allain (www.blogrocket.com)

I can remember some distinct times that I have said to people in my life, “Your breakthrough is coming.”  The response usually is, “I sure hope so!”  Let me tell you this: when I told one girl that she WOULD find the man of her dreams and get married and have beautiful babies…SHE DID.  When I told another two that their businesses WOULD take off and that they WOULD have enough to pay the bills…IT DID!

I’m telling YOU the same thing: DO NOT ABANDON SHIP RIGHT BEFORE GOOD THINGS ARRIVE. You WILL get your breakthrough.  Have you plateaued?  Keep pushing!  Your breakthrough is coming.  Are you thinking of NOTHING but food?  Think otherwise!  Your breakthrough is coming.  Do you DREAD exercising?  GET OUT THERE!!! Your breakthrough IS COMING!!!!!

Monument Avenue 10k RESULTS!

 

Me before the race: sun is in my eyes!

Below are some Facebook posts regarding their run today during the Monument Avenue 10k.  Some names were omitted and replaced with friend:

 

• ‎…and the results are: 55:28! Oh, I’m happy! I love exceeding my own expectations!!!
• I did it! It felt great crossing that finish line.
• finished my first 10K this morning……6.2 miles!! My only goal was to run the entire race…..goal accomplished!
• Well I finished the 10K today in 66 minutes, this was my first race ever! I’ll post pics tomorrow evening, it was an awesome experience :). Congrats to all the participants today!
• official time is 55:28…PR for sure! I took off about 6 minutes from last year! I couldn’t have done it without you dear friend. Thanks for pushing me!!
• just woke up from a nice nap and still feeling the “buzz” from running the 10K today…thanks to my friends for your support, still amazed at running the whole thing!

And the cheering squad:

• Well the Peterson family are done with their race, way to go you guys! Awesome job!
• ‎3 AWESOME times IN! Still waiting to hear from Jenn’s brother, Robert! He was going for a PR today! CONGRATS guys!!!! 🙂
• Go girl! Great job!!! I know you must be happy! 🙂 🙂
• Congrats on your finish! I can’t believe you did THAT good without even training! Who does that??? Apparently, you do! 🙂
• YAY ANGIE!!!!!! Awesome time! Could not be more proud of you! Hope you had fun!!!!!
• You Rock!!! Proud of you!!! I know you laid the Smack Down on that race.
• Hope you had a great race!!! Love ya BF!
• at the start of the race FD had ladder truck set-up…..guess what # truck 🙂 Yep…… #6…..thanks Flip for the encouragement♥
• That is wonderful and very inspiring! Great job!

 

After the race with my friend, Kris!

 

 

Guest Blogger: Chris Early

I want to start off by thanking Angie for asking me to be a guest on her blog.  Angie’s story is so encouraging; and her drive and determination to meet not only her weight loss goals, but to live a healthier life is awe-inspiring.  Angie, you look AMAZING!

My journey begins on July 10^th, 2010 while on a weekend trip to the OBX.  We were down with some great friends for a long weekend enjoying a relaxing day on the beach when I realized that I was overweight.  I knew it all along but it wasn’t until THAT day when I knew I needed to make some changes.  Something in my head told me that I needed to change my ways and become a healthier person for my family.  (More later on what that “something in my head” was.)  After spending some time in the water with my son, I returned to my chair, opened ANOTHER Miller Lite and told my beautiful wife that when we got home, I was going on a diet.  Her reply was, “Yeah, OKAAAY.”  That was all I needed.  It was on.

The following Monday I started to watch what I was eating closely.  No big changes in diet other than portion size; and I stopped having my usual beer to end the day.  Through this alone I was able to shed close to 10 pounds before our week-long vacation to the OBX, which began on August 6^th.

Something happened on August 5^th, the day before we were supposed to leave, that has forever changed my life.  One of my good friends had a massive stroke, on his 30^th birthday.  Read more about that here.  Words cannot describe the plethora of emotions that were running through me at this point.  Kevin and his family were supposed to be on vacation that same week in the OBX and we would meet up a few times that week, as we had done the two years before.  The Jolly Roger for karaoke had become an annual trip. Not this year.

Kevin was healthy and this happened to him – why?  I still do not understand, but what I do know is that God has a plan and that is enough for me.  What I did know was that if it could happen to him, then it could certainly happen to me.  I knew that I needed to do something more than what I was doing to lose weight and maintain a healthy lifestyle.  On Friday, August 6^th, I decided I would become a runner.  Not just for me, but for my family, inspired by Kevin’s tragedy.

I went to the Runner’s World website and found a running plan for beginners (8 Week Runners World Plan).  I started the plan on August 9^th, 2010 and stuck to it through all 8 weeks.  I promise you that if I can do that, ANYONE can do it.  It was easy to stick to the plan the week of vacation because I did not have anything to interfere with the 30 minutes.  However when I got home, I knew I would need to be held accountable to actually follow through with the plan. Luckily, I had a friend who decided he would run with me, even though he was and still is MUCH more experienced and faster. Thank you, Robert Collins.  Since that time, I have competed in two 5ks and will make the Monument Ave my first 10k on April 2.

Weight Loss

When I weighed myself on July 11^th, 2010 it was 218.6.  I have hovered around the 220 mark for years but did not think I was overweight.  The BMI calculator said otherwise.  I weighed myself this morning, March 24, 2011 and I am now at 172.

I used the same website that Angie did to calculate my calorie intake. I stuck to this strictly and still do for the most part.  I eat a lot of the same foods I had before, just A LOT less of it!  The one thing I did give up is alcohol.  I will still have a glass of wine or an Ultra Light beer here and there, but I would rather spend my calories on great food.  I cannot resist birthday cake!  In the last few months I have been paying more attention to what goes in my mouth and not just how many calories are in it; more whole grain products and foods that are less processed.

Christianity

Now about that voice telling me in July that I need to lose weight……It was not until I went to a Christian Leadership Conference in October that I realized who was talking to me.  I shared my story with my pastors and they both agreed it was the Holy Spirit.   They were exactly right and I should have realized it sooner!  One of the speakers that weekend was Perry Noble.  He also has a similar story on weight loss that can be read here. If you have the time, his daily posts are encouraging.

I could not have accomplished any of this without my faith and love of Jesus Christ and the love and support of my WONDERFUL wife, adorable son, and my friends who have encouraged me (and some who even get out and run with me).  I thank God EVERYDAY for blessing me with such great friends and family.

I had to suffer the loss of great friend to make me aware that I needed to be a better father and husband, but I could only do that after I became a better me.

If you are struggling with weight, or any other matter, I hope my ramblings will inspire you.

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.  ~1 Corinthians 6:19-20

 

 

This is a picture taken Easter Sunday, 2010. I was somewhere around 220 pounds.

 

 

 

This is a shot of Marianne and I at our Sunday School’s “Tacky Christmas Sweater Party”. 45 pounds less of me!

 

Note from Angie: Thank you so much, Chris, for being my first male guest blogger!  Chris wrote this post on Sunday, March 27, but I saved it for today, “Friend Friday”.