eastbaymomma

Archive for August, 2014|Monthly archive page

Week 1: yoga REVISED to aerobic activity goals

In The Program on August 11, 2014 at 1:28 pm

I have been the primary caretaker for my bedbound mother and with all the lifting and twisting from her and from caring for my very active two year old I hurt my back and aggravated old wrist injuries. No fair! Yoga for me is out for a few more weeks.

The reason I started this program with a weekly yoga goal is because it was a way to get back in touch with my own body and to release some endorphins. Despite being injured I am finding ways to do that. The fitness guy at the YMCA recommended a stationary bike so that’s been my primary form of exercise. In fact, I am on it now as I write this blog.

I think starting a major exercise program early on in a weightloss program isn’t a good idea. Although exercise gives you a mental boost it also can make you more hungry and more tired. When you are beginning some serious lifestyle tweaks, being more tired can erode willpower and clear thinking. That has been my experience in the past. Focusing on food first has led to more longterm success for me.

That said, getting back into my body via exercise has been invaluable in developing a deep love for my body and a desire to take care of it as best I can.

So, at week seven, following my injuries, I looked at the US governments weekly exercise recommendations. here is the info I found:

ADULTS
(18 to 64 years)
Adults should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. Being active 5 or more hours each week can provide even more health benefits. Spreading aerobic activity out over at least 3 days a week is best. Also, each activity should be done for at least 10 minutes at a time. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least 2 days a week.

So, I am subbing week 1’s yoga 2x/week challenge for at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. The strengthening recommendations will be added in, in future weeks. Stay tuned! And, good luck as you navigate how to best care for your one and only precious body. Be gentle with yourself and your expectations. As “they” say, your mileage may vary.

Review of my plan:
Week 1: weekly aerobic activity goals
Week 2: 8 glasses of water a day
Week 3: no eating after dinner
Week 4: one sweet treat per week
Week 5: switch from sugar to a healthier sweetner
Week 6: proper fruit and veggie intake
Week 7: proper protein and dairy intake
Week 8: appropriate grains intake

Week 8: the dreaded grains adjustment

In The Program on August 11, 2014 at 12:59 pm

This is the week I have known has been coming and that I have been dreading: time to focus on modifying my grain intake to healthier levels. I love all things grains and I am not talking about refined flour products, I am talking about the healthy whole grain non genetically modified stuff. But, nothing is healthy no matter it’s makeup if I am consuming more than my body wants/needs/can healthily process.

According to this chart by the US government, I need about 6 ounces of grains a day, half of which is to be whole grains. This chart reviews what constitutes an ounce.

I am up for the challenge and no doubt this will make a huge difference in my weight loss goals.

Review of my plan:
Week 1: yoga 2x per week at least
Week 2: 8 glasses of water a day
Week 3: no eating after dinner
Week 4: one sweet treat per week
Week 5: switch from sugar to a healthier sweetner
Week 6: proper fruit and veggie intake
Week 7: proper protein and dairy intake
Week 8: appropriate grains intake

Week 7: proper protein and dairy

In The Program on August 6, 2014 at 2:27 pm

This week I have been focusing on protein and dairy intake per the US government’s recommended intake guidelines. Do you notice I am saving limiting my beloved grains for last? (I am pretty sure I am way over the recommended servings but we can address that in future weeks….baby steps are working!)

After reviewing the dairy and protein recs I was surprised by how little protein (5oz) and how many dairy servings (3) is recommended for my age group. Notably, the recommendations are for someone with a sedentary lifestyle and I have a very active lifestyle so I am treating the guidelines as a baseline; I must have 2.5 cups of veggie per day but I can have more if I wish. So far, in the last few weeks it has been the dairy and veggie goals that have been the ones I have had to put extra thought into, to achieve.

Have a great week!

Review of my plan:
Week 1: yoga 2x per week at least
Week 2: 8 glasses of water a day
Week 3: no eating after dinner
Week 4: one sweet treat per week
Week 5: switch from sugar to a healthier sweetner
Week 6: proper fruit and veggie intake
Week 7: proper protein and dairy intake