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Mission accomplished

Can I tell you again how much I love Endomondo? 5 months ago I was not exercising and my life was showing it. Now, thanks to this handy app, I can look back and see that I am making progress. On the 20th of this month I saw that I had already equaled last month’s output so I made a goal to hit 200 miles of exercise for July I reached that objective.

Almost 50,000 calories equaling almost 100 hamburgers slain! For some reason, being able to look back and visually see my progress and getting all these numbers really helps motivate me. Endomondo is kind of like a coach, too, and a riding partner because I frequently use it to race against myself or the clock to get more out of my ride.

I have not yet reached Nirvana, however, I am making progress thanks to a better diet, a lot of bike riding, and Endomondo…

nutrition-facts

Nutrition for Dummies

Craig Harper offers this practical list:

1. Don’t eat anything bigger than your head. Unless it’s a watermelon. Or you have a tiny head.

2. If your meal arrives through a car window via a teenager wearing a headset, don’t eat it.

3. If it comes in an exciting range of fluorescent colours, don’t eat it.

4. Don’t confuse the marketing on the front (of the pack) with the nutritional information in the teeny-tiny box on the back.

5. Nobody accidentally eats cake. Own your choices and your behaviours.

6. Calories consumed in secret count. Your friends might not know but your arse will.

7. If dieting was an effective way to lose weight permanently, nobody would ever diet twice.

8. Don’t confuse ‘what your head wants’ with what your body needs. Your mind is a lying bitch.

9. If the ingredient list is full of weird-sounding numbers and words ending in ‘ose’, throw it away.

10. If you haven’t had a poo since June, maybe cut back on the processed food. And try a little fibre. Just saying.

11. If it comes with orange-coloured cheese, throw it away.

12. Most cereals are shit. Avoid them. Unless you want diabetes by Friday.

13. Amazingly, following a generic eating plan from a magazine is not your best bet.

14. If food is your lover, you need to get out more.

15. If you’re considering taking your kids to McDonalds for a treat, punch yourself in the face.” via Nutrition for Dummies (Craig’s version).

Thanks to David Kanigan for introducing me to Craig’s blog…

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Slow-and-Steady Wins the Race: Especially with Diet and Weight

Terese Katz writes:

When it comes to exercise, too, slow and steady promises results. Fitness journalist Gretchen Reynolds recently reviewed several large-scale exercise studies. It was “slow or average” paced jogging, moderate exercise like walking or cycling, that proved most beneficial. These regimes, and not high-intensity running, for example, improved health factors most consistently. So here, sticking with what’s manageable, and not necessarily pressing yourself for more and more, may serve you well in the long run.

The moral of these findings could be summed up with some words from a Harvard Health Letter summarizing decades or research on changing unhealthy behavior: “Change is a process, not an event.” “It can take a few rounds.” “You should keep trying.” “Any effort you make in the right direction is worthwhile.” People who’ve kept weight off, or stopped a gorging habit, or built a solid exercise routine will usually echo these sentiments. In your frustration, when weight loss seems stuck, or when you feel you just can’t get it right, take heart from knowing that you still may be forging change.

Often we don’t realize we’re “forging” at all. If you’ve stopped and started a hundred diets, though, chances are you’ve discovered a thing or two that actually does work for you, even if the overall schemes did not. For example, you may not have kept your Weight Watchers pounds off, but maybe you’ve incorporated the idea of “budgeting” so that’s it’s now part of your automatic thinking. You may ask yourself “Can I afford this?”, as you approach the make-your-own-sundae party. Maybe you’ve learned that a food log will pull you back to a more mindful eating stance.

Or, perhaps you found the ultra-low-carb diet impossible. However, you’ve retained the idea of keeping certain carbs low—like maybe those in white breads or pasta. Or perhaps when fat-free fell by the wayside, you at least kept up an awareness of fat content, and the extra calories they bring.” Read the rest of the article here: Slow-and-Steady Wins the Race: Especially with Diet and Weight | Psychology Today.

How Soda Is Making You Fat

Want one reason for your beer belly? How about 100 quintillion? That’s about how many bacteria live in your gut. And scientists now believe these bacteria can have a significant impact on your weight.

Consuming high amounts of fructose (a type of sugar), artificial sweeteners, and sugar alcohols (another type of low-calorie sweetener) cause your gut bacteria to adapt in a way that interferes with your satiety signals and metabolism, according to a new paper in Obesity Reviews. (If you’ve noticed you’ve been feeling tired all the time and gaining weight, your metabolism may be slowing. Check out this plan to rev up your body’s fat-burning machine in 8 weeks!)

“An evolution of the gut flora to this new sweetener-rich environment has a potential to negatively impact our health,” says Amanda Payne, Ph.D., lead author of the review.” via How Soda Is Making You Fat | Men’s Health News.

Glad I stopped drinking soda awhile ago — otherwise, I’d have to quit RIGHT NOW!!!

"How Do I Avoid Be Dragged Down By Difficult People?"

Gretchen Rubin has some good thoughts on the topic over at The Happiness Project

If you want to read more about this resolution, check out…

Quiz: Are you a “Tigger” or an “Eeyore”?
Quiz: Are you the one that everyone finds difficult?
9 tips for dealing with difficult relatives.
Make people happier by acknowledging that they’re not feeling happy.

Source: The Happiness Project: “How Do I Avoid Be Dragged Down By Difficult People?”

Great use of video blogging as well, wouldn’t you say?