It’s been one week since I resolved, and publicly no less, that I was determined, and resigned, to the fact that running would not be my panacea for weight loss, or even maintenace… so using this blog as my forum to vent, and publicize my resolutions… I now need to report back on my progress.
First, let me fill you in a bit of what I did this past week to try and follow-up on my blabbering:
1. Tracking – It is well established in the diet/nutrition communities that tracking what we eat is very important when trying to lose weight. It serves multiple purposes, it helps create an awareness of how much, how often and what time of day we eat, so we can uncover patterns that might be causing trouble. It also helps us document gaps in our nutrition… not enough dairy, too much red meat, not enough chocolate (just kidding).
I have tried multiple ways of tracking my food over the many, many years of weight managment (or the lack thereof), ranging from the olden days of a notebook, to online programs as well as now, slick apps available for phones… and what I recommend is finding the easiest system for you… I’m currently experimenting with a couple of phone apps – because that is what works best for me, and by ‘works best’, I mean that I remember to use it because it’s on my phone, and is usually with me, so I can enter food in there as I eat..
I’m trying the Livestrong My Plate Calorie tracker, Lose It! and Sparkpeople Diet and Food Tracker – it helps if they have a fairly decent database of foods and associated nutritional information – so much less frustrating that way. Although, I have not worried overly much about the calories, fat, protein etc. associated with everything I eat, because who has time to ensure that is completely accurate… I have used it more as a tool to keep a running list of what and when I’ve eaten… and what I’ve discovered, is that it is incredible how quickly things add up… a bowl of cereal here, a cookie there… each not much on its own… but after a day of that – it adds up. Kind of like my credit card… a bit here a bit there…. how did I spend that much!?!?!
I found a good article which reviews health and fitness apps, and gives you a good starting point – I will also report back on which app I settle on.
2. Baking – I did not indulge in any baking of yummy, buttery, sugary, sweet good things… but instead played around and enjoyed…
a) more of the quinoa cookies, which have enough protein and fibre to help fill me up.
b) I also played around with my homemade yogurt recipe, between Step 4 and the Final Step – I added in 2/3 cup of sugar and 2-2 1/2 TBSP orange extract, vanilla or lemon extract (or more if you desire), and then when the yogurt was done in the yogurt maker – you have Orange, Vanilla or Lemon yogurt… family loved this, and I did too, this felt like dessert with fruit or granola mixed in.
c) Baked apples… yummy, comforting, healthy and low calorie. They were good on my breakfast oatmeal – and half the kids enjoyed them in her lunches, really just glorified applesauce. The recipe follows at the end of the post.
d) A new recipe for Chocolate Ice Cream, which uses frozen bananas as the base… I was skeptical, but as the blogger reports, it is indeed a ‘game-changer’ – fantastic!!! Really – try it!!!
3. Prep: I also washed, slice and diced a variety of fruit and veggies, and put them in the fridge for both myself, and for the kids and their lunches… it’s a really important step for all of us, one that I try to incorporate into my weekly prep, because if it’s not ready, the laziness kicks in, and the ice cream seems infinitely easier… (mind you, there was no ice cream this week)! Just as an example… I also left a bowl of grapes out on the counter one afternoon, while I was getting dinner ready… and the kids hung out and ate grapes… having the good healthy food, out and ready to go was all they needed to encourage some fruit intake… clever huh??
4. Exercise – I ran 3 out of my 4 scheduled runs… and walked my dog a few times to fill in the gap days… so not to bad, considering how frustrated I was last week about the whole running thing. I have decided to cut back my training runs to no more than 5-7 km over the winter, while I try and understand how to make my eating co-exist in peace with my running. Running 25 or 30 kms a week makes a girl really hungry… so I’m going ease up a bit, and see if I can’t figure things out. I use RunMeter GPS to track my runs, it is a fabulous app that acts like a GPS watch, so you can monitor you distance, speed and time while recording your workouts – great stuff.
So that was my week, and happily the scale moved in the right direction… so heading into another week… Halloween looms ahead… Take care everyone.
Baked Apples with Raspberry Sauce
This makes a really comforting apple dish, that is nice and sweet without much added sugar… the best of apple pie!! You could vary the jam and dried fruit to customize to your tastes!
8 medium apples, peeled and sliced
1/2 cup raspberry jam – I used PC Twice the Fruit Jam, only 25 calories per Tbsp
1/4 cup water
1/2 cup craisins ( I used raspberry flavoured)
1 tsp cinnamon
Peel, core and slice apples into a casserole dish sprayed with cooking spray. Mix the jam and water together until blended, and stir to coat the apples, then sprinkle craisins and cinnamon over top. Bake covered at 350 for 30 minutes, stir and then remove lid for 10-15 minutes until soft.