2015 Is Your Year

Walking To Fitness

 

I've made a lot of noise recently about my pedometer, about giving you a pedometer and about YOU getting your own pedometer. Previously if you had asked me I would have said that fitness devices were a waste of time, but I have come to appreciate them as I set daily goals for my work out (currenly I am mostly walking and jogging - I change my routine every few months so my body doesn't get used to one routine and stop Dropping It).

 

Over time I have become a firm  believer in setting definite goals in terms of weight loss, meals and yes, daily work out. Initially, when I started setting my daily work out goals, I found it really difficult to track. I had goals like ... walk for 45mins; jog from this point to this point... you know? I was really blind and my results showed this - it was hit or miss.

 

Then I got my first pedometer, and I could track the number of steps I had taken, I could track calories burnt, distance overed. Needless to say I was encouraged to beat my previous performance, set goals and push myself to the next level (that's how I started jogging - previously I just walked briskly). It really has been fun!

 

If I could give anyone any advice for the coming year, it would be this...get a fitness tracker. The humble but trusty pedometer is actully just the first rung on the ladder of fitness trackers. I am aspiring to get a FitBit Flex in the new year (another story for another day). Yes, this is me on the right showing you the number of steps I took in my 30minute morning walk/jog on Tuesday.

 

In a previous post I put up an infographic to spur us on, so we set BIG WALKING GOALS; I'll insert it here again.

 

I believe that one of the major reasons I put on so much weight (160+kg) was that I lead a very sedentary life. If I knew then what I know now...oh! But there is no room for looking back - it's upwards and onwards, right?

 

So, as we talk about fitness goals, walking/jogging and pedometers...don't forget that you can win one! Just read any blog post, make a comment, and the reader with the most comments wins! Yippiee!!

 

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Before I Eat

It is no secret (at least I hope not) that I am learning as I go along on my journey to health and wellness; or that every day is still a struggle not to over eat or eat the wrong things.

I’ve learnt recently that:

1. I should never leave to chance my meal plan. When I leave my meal plan to chance, I invariably end up eating what is available rather than what is nutritious [think meat pie, Philadelphia wrap… you know!)

2. That my meal plan should be that… ‘a plan’. Some can, but I cannot afford to just up and go for a meal when I ‘feel’ hungry. Again, this normally results in the wrong thing being consumed; or me pigging it out when I am not really hungry; or worse still… mindless eating.

So, the other night as I reflected on what I have learnt about myself and my relationship with food, I realized that I have to come up with a system to help me stay on the straight and narrow. Systems don’t work for many people, but they do for me – I am wired that way (did I hear someone say OCD? Well, only slightly). It was Charlie ‘Tremendous’ Jones who said that “everyone has a success mechanism and a failure mechanism. The failure mechanism goes off by itself. The success mechanism only goes off with a goal. Every time we write down and talk about a goal we push the button to start the success mechanism.” So, this is my success mechanism.

So about my system… you know how The Rotary Club has their 4 Way Test that serves as their guiding principles? I thought up my own 3 questions which I hope will guide me when I eat. Don’t laugh, but I have actually created cards with these 3 questions for my wallet, my office wall, my kitchen wall… literally everywhere where I sit to think of, make or eat food.  See what my wee poster looks out and check out my ‘Questions Before I Eat’…

What do you think?

 

I am simply asking myself to confirm:

a. Am I eating for hunger or boredom?

b. Am I eating to live or living to eat?

c. Am I eating the right things? This is in no way a standard, but working with my nutritionist, this is what she has recommended for me.

I have not gotten to the point where I am 100% perfect with my choices (had a couple of biscuits too many today – fluff not fuel), but I aim to keep at it until making the right choice is second nature to me. Hopefully, this way I can manage calories going in, and keep dropping it for life. Plus, these questions should come in really handy when I am faced with food choices over the festive period.

 

Time will tell how successful my system is, and how successful I am in keeping to it. Stay tuned for updates.

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2015 Drop It! Pedometer Giveaway!!!

 

Join me in 2015 as we walk our way to life!

To support you, I am giving away a FREE pedometer to THREE loyal followers. Read the information on the poster for more information!

 

Let's "Drop It 4 Life!"

 

For more tips, articles and information join us on Facebook: Drop It For Life!

 

Merry Christmas & a Happy 2015 to you all...

 

Liz

 

Ps: You can share this on your Facebook wall...the more the merrier, right? Thank you!

Tortoise, Hare & Weight Loss

I recently read an article which had an interesting take to the old tortoise and hare story. You know the one where the tortoise and the hare competed in a race and the tortoise, against all odds won the race? Normally we are told that the moral of the story is ‘slow and steady wins the race’ or ‘the strongest don’t always win’; some even say that the story is about the triumph of brains over brawn. Be that as it may, this new perspective was inspired. In it the author flat out challenged this entire story with a simple question…

‘Why was the tortoise in competition with the hare in the first place?’

Interesting question, right? They never do tell us why, do they?

Anyway back to my point… think for a minute about Mr Tortoise and Mr Hare...

Tortoise	Hare
Hard back Hairless Slow crawl	Soft skin Fur Speedy hop

Can you see the difference? But what is my point?

Well my point is that… I am not in competition with anyone, so I need to cut myself some slack sometimes. Can I personalize this?

YOU ARE NOT IN COMPETITION WITH ANYONE, SO GIVE YOURSELF A BREAK!

 

Some of us are made to be pear shaped, while others are more apple-shaped; some have hourglass figures; others are built with strong shoulders. I could go on about all the various body types out there, but I think you get the message.

I think that...

• Just because someone trimmed her tummy drinking cinnamon and honey tea each morning does not mean this will work for you. (I know it would all but kill me, with my allergy to honey… [shrug])
• Just because someone lost weight surviving only on popped corn for 100 days does not mean that will work for you.

 

And who says I am supposed to be a size 6, or have a BMI of 18.5? I’ve found out that contrary to what the text books say, the BMI index really does not address the differences in physiology based on our races. I am content in the fact that I just wasn’t formed to be a size 6, were you?

I have no issues with size 6 frames (a friend of mine is actually a size 4… she is tiny!) It’s good for her – anything bigger and she would be UNHEALTHY; but we all need to understand our bodies and find what works for us, and have a go at that! Let’s not strive for the impossible to the point that we look like 'zombies in spring' aka unhealthy. Or even compromise our mental health on account of some ideal...

In my opinion, the bottom line is not my dress size or my hourglass figure or lack thereof (although I do have an hourglass figure …after a fashion … cough-cough); the bottom line is the condition of my health. How healthy are you?

Blood pressure?    Diabetes?    Sleep Apnea?        Depression?         Joint pain?

Health is the stuff that life is made off, so if we are going to compare notes or compete, let’s do so on the basis on health.

If and when the tortoise and hare do compete, let the price go to the healthier of them. Although I would rather the Mr Tortoise stick to the Tortoise Marathon and Mr Hare register for the Hare Crosscountry.

My goal in 2015 is being the Winner in my own personal race, ‘coz I am not in competition with anyone else…

So, what are you in this DROP IT race for?

 

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My Pedometer; My Walking Partner

We have been talking about walking, and I know that walking and counting steps is really inconvenient (I have tried). So I thank God for the chaps and ladies who invented the pedometer.

A pedometer counts your steps by sensing your movement -I find it really handy when walking; freeing me up to really enjoy my walk, look at trees, listen to music… simply not being bugged by how many steps I am taking.

I bought my first pedometer about 3 years ago; it was a waste of money. It was really fragile and annoyingly difficult and complicated to use. Suffice it to say I learnt what I wanted in a pedometer. Advertised bells and whistles do not mean the pedometer will be efficient.

So, when buying your walking partner, what do you look for?

By far the most important feature is the simple steps counter – this counts steps you have taken in the course of your walk. I find those that calculate steps per minute really redundant (for me) – as I want to see the actually tally per time.

An inbuilt clock and alarm system is a handy tool in your pedometer. I find it handy on weekend walks when I tend to wander off. I don’t wear a watch, so to know the time I just look down at my waist (where my Pedometer is strapped) and I know. For the alarm, this is what wakes me up reminding me to get my big behind off my bed and work out! Comes in handy especially when I am away from home and don’t have access to my regular alarm clock.

This is actually where I stop. As long as the pedometer has these two systems and they are easy to use and access I AM FINE. I am not an overly technologically savvy, and like to keep it simple.

However, there are other things a nifty pedometer could do for you. It’s all a matter of what you want and how much you are willing to spend. Some pedometers can:

·       Calculate body fat

·       Calculate distance walked (in your specified matric – miles or kilometers)

·       Sync with computers to allow users upload and track progress

·       Calculate your heart rate while you are on the move.

·       Double as a stop watch, if you want to time your walks/runs

I personally don’t think you need to break the bank to get an excellent and durable walking partner; if you have a plan on what you want from your walks as well as what you need/want to track I am sure you will not end up like me spending tons of money for something I ended up chucking away.

And while we are on the subject, allow me share (again) the amazing infographic (smile) on steps…

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Watch the Global Premiere of Origins the Movie: From November 13th through November 22nd, watch the feature-length movie Origins for FREE from filmmaker Pedram Shojai. #OriginsFilm @Well_Org

Lose 1lbs Per Week

So I found this weight loss formulae online at http://www.ehow.com/how_2226702_lose-one-pound-per-week.html and it made weight loss sound so logical and almost easy that I could not but share.

Who wouldn't want to know how to lose 1lbs (0.5kg) each week? So now the how to:

Determine your personal daily calorie intake required for YOU to lose 1lb each week (it differs for each person). To do this:

First

Determine your current weight in pounds (if you are more used to Kg’s, go to Google and simply type in ‘convert kg to pounds’ and a cool calculator pops up. This will give you your weight in pounds)

Then

Add a zero to your current weight in pounds (eg if you weigh 180lbs, this means this math sum will be 180+0 = 1,800)

Then

Add 20% of the result from the above ie 1,800 accounting for any extra daily activity = 360

This means the daily caloric rate for a person that weighs 180lbs will be 2,160 (or there about) ie the calories you need each day to maintain your current weight.

So, to lose 1lbs per week, subtract 500calories a day from the daily caloric rate ie 2,160-500=1,660

 

________________________________________________________

Having said this, the caveat is that your weight loss will be dependent on body type and fitness level. The article (see link above) says that the more overweight you are, the bigger calorie deficit you should try to create (ie you could make the 500 above say…600) but don’t go below 1,200 calories a day (you will lose weight, but you could also get sick – plus it is not sustainable.)

 

So how do you tweek your calories? A few ideas:

• Reduce the amount of calories by substituting high calorie foods for lower calorie alternatives
• Give up white sugar
• Cut down your portion size
• Burn more calories in your work out – you could try and change your work out (swimming is a major calorie burner), increase work out intensity, increase work out frequency etc.

While I am on the subject, I found a nifty site that helps you calculate your daily caloric needs; you only have to provide your height, weight (in pounds) and age. Check it out here: http://walking.about.com/cs/calories/l/blcalcalc.htm

I hope this helps someone, as it has me. It would really be great to hear from you if it has, and what you think of the concept of counting calories.

A toast to our successfully dropping it for life…!

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Drop It On Facebook

Walking Benefits

So, I’ve been talking about walking and its benefits to our bodies, overall health and long life. Many of us know that we need to work out, but cannot muster sufficient ‘oomph’ to get out of bed, literally.

I won’t lie, many times I wake up in the morning hating the very idea that I would have to go out for my brisk walks. In fact, I remember a day early last month when my alarm went off and it was time to set off. I turned over in bed with a deep groan, trying to inspire myself to get out of bed when I heard the drum of rain drops outside my window. The rain sounded sufficiently heavy to drench me upon my first step.

Don’t expect me to say that I was sad to have missed my work out…far from it. I let out a happy laugh, turned over in bed and slept for about 45 more minutes. I am like everyone else (or at least I hope so) and have to really motivate myself to keep going.

To motivate myself [most days] I bring to mind the undesirable experiences I have had on account of being overweight. I’m thinking high blood pressure, knee and join pains… the list go on. (See more of my story here: http://dropit4life.blogspot.com/2013/08/on-your-marks.html)

Also, I bring to mind the benefits of walking which is really what I want to highlight today – possibly someone will catch the walking bug and join me sometime. Here we go!

Walking strengthens your heart... enuf said! This is motivation enough, right?

Being moderately active could help prevent dementia, I read somewhere that research has shown that ‘older’ people who walk 6 miles (that’s approximately 12,000 each week) could avoid brain shrinkage that comes with age and thus prevent memory loss.

Walking tones your legs, tummy and yes…your bumJ. Now, I am not saying you will suddenly get Naomi Campbell legs, but at least you won’t do badly if you make walking part of your lifestyle. With time, I may gain the courage to show my before and after pictures here, lol!

Strengthen your bones and increase their density by walking regularly. This is especially important for women who are prone to develop osteoporosis as we age on account of weakened bones (calcium helps as well).

Walking helps keep your joints healthy and stave off illnesses that attack joints like arthritis. It’s far cheaper to walk than to have to buy and pop multivitamins that give the same benefits that walking do.

I do my walking early in the morning, now we all know that direct sunlight is an excellent source of vitamin D. Vitamin D is a big player in keeping your bones healthy and nourishing your skin, among others (I am told it helps in the production of feel good hormones that help us fight the blues too).

There are other benefits, but I think these are the major ones. Aha! I get a real sense of accomplishment and gladness when I can tick off my daily work out at the end of the day.

Do you walk? Have you noticed any benefits? Want to share? Please be my guest.

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Walk It To Drop It

Recently I discovered the joys of walking... now each morning I average 3,000 steps as part of my Weekday Daily Work Out Plan. If you know me, you will agree that I don’t do anything in half measures (weekends I do about 8,000 steps in the mornings) and when I find something I love, I am not shy to share my love. My new love is WALKING!

What’s all the fuss about walking? To answer this question I have put together this infographic (it may not be as sophisticated as most infographics you are used to, but hey…it tells the story, right?J)

 

Do these provide some motivation for you? They did for me… I have not quite gotten to 14,000 steps a day (there is hope!), but I average 8,000 to 10,000 each day. I can’t say I have dropped radical amounts of weight, I have tons of energy, I breathe better, and my head is clearer. The reflection I get in on early morning walks make my day all the more productive. PLUS, my posture is improving, lingering aches from my back (recall I shared how I hurt my back recently?) seem to have vanished. THEN I sleep better each day. Again, it seems as though my thighs and calves (major problem areas for me) are getting toned. What’s not to love about walking with these results…?

I can hear someone asking… ‘Liz, how do you know how many steps you are taking as you walk?’ One word: PEDOMETER! But not any ol’ pedometer; if you visit this blog next week I’ll tell you what to look for in a good pedometer.

Have I sold you to walking yet??? [wink]

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Weight Loss Do's & Don'ts

As I continue on my journey, I've learnt a few things about weight loss, and am in the process of learning even more. Believe me, there are so many opinions out there, so many options, a lot of research into weight loss and maintaining a healthy lifestyle. The trick (I think) is weeding out the gold from the gunk.While I offer these few guidelines, I wish to emphasize that one womans/mans meat is anothers poison. SO what has worked for me may not work for you and vice versa. So please take all of this with a 'spoon' of salt. Take out time and be committed to finding what works for YOU. You are the most important living person in YOUR WORLD; so you are worth it!

But remember that these are things that I am working into my life, becasuse I am 100% committed to Dropping It For Life.

Here we go...

Do’s	Don’ts
Weigh yourself often it helps keep your target in perspective. Try to step on your scale (I hear digital scales are more accurate) at least once a week. And please keep track of your weight loss ie write it down. I actually created a graph on excel that I just love to see slope downwards.	Don’t skip meals. You really cannot make up for the extra you had at lunch by missing dinner. It doesn’t work that way. Why shouldn’t you skip a meal? Because: you could get dehydrated and loose energy which could nix your work out efforts. Also the hunger-monster could ambush you and make you end up eating the wrong things -take it from me, I learnt this ‘the HARD WAY’. So NEVER skip meals, especially breakfast. My best breakfast recommendation is oatmeal with dried fruits and sugar free soy milk.
Do curb eating saturated fats. Nutritionists say that less than 10% of your calorie intake should come from saturated fats. In layman’s terms, change your butter with almond butter, your vegetable or palm oil with olive oil. Remember, it’s the little things that count	Don’t stay away from vegetables. You can eat as much veggies as you want and still lose weight. But please prepare them in a sensible and healthy fashion i.e. grill, steam, raw… and do avoid them heavy sauces and creams that we all think make them taste better. They actually don’t, it’s just that we have conditioned our taste buds to think they taste better. We can also re-teach our taste buds to enjoy plainer fare.
Drink water before your meals – at least 20 minutes ahead. This wee tip could help you curb the amount of food you end up eating, coz it ideally should increase your feeling of fullness when you go on to eat. That plus the fact that water helps flush out toxins from your kidneys, some even say it helps rev your metabolism. If these ideas don’t rock your boat, think of the benefits of water to your skin…ageless beauty. J	Don’t give up sleep. We were told that if we sleep “a lot” we would pile on the pounds/kilos. But researches have told us that not getting enough sleep will actually hinder your weight loss journey. Sleep deprivation actually could increase the intensity of hunger! So not sleeping enough (ie at least 7 hours each night) could be working against you.
Practice eating slowly, it takes about 20 minutes from when you eat for your brain to actually register and signal you that you are full. If you are not aware of this, you could keep eating and end up gorging yourself. I am still practicing eating slowly… I have a lifetime habit of fast eating to break. So, sit at a table, savor your meal, and make it last; all the while listening/waiting for the signal to stop. Trust your body to tell you when it’s had enough.
Plan in advance what you will have to eat. Why? Because if you don’t plan, you could end up eating what is available and not good for you as opposed to what is nutritious and wholesome. Planning could be the difference between the salad you planned and prepared for lunch, and the chicken and fries you had at your desk (personal experience speaking). I’ve learnt that spontaneity is not the way for me if I am going to DROPIT4LIFE… (I’m still trying to get a handle on this…so we are learning together)
Avoid the carbs in processed foods. Some natural foods have carbs like sweet potatoes, not I wouldn’t nix that, coz it also provides the fiber I need. But then, think about store bought mashed potatoes… yeah! That’s the culprit – carbs in processed foods.

 

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Our Response-ability

One thing I've learnt in my new lifestyle is that life is full of options; options and choices about...

• Portion sizes
• Physical exercise...how much and if at all
• Types of food to take 
• Types of food to avoid 
• Habits
• Snacking
• Commitment 

I could go on and on. 

The point I am trying to make is that the choice is ours. Yours and Mine. We have the ability to respond to our current circumstances...RESPONSABILITY. 

This awareness and its corresponding action is the difference between...

• Health and sickness 
• Wellness and un-wellness
• Really living in full effect (LIFE) and merely existing

What will it be? 

There is an African proverb that says 'you have both the yam and the knife in your hands' aka...the ball is in your court. 

Choose life my friends...

What have you chosen today? What can you do now to back up your choice with action? Care to share? Sharing keeps you accountable...

While we are talking about sharing, do you know that you can share this blog post on your Facebook wall, your Twitter page, your LinkedIn wall, your Google page...! That will also help you ensure your friends keep you honest. 😇

Healthy Options: Sweet Potato Pancakes

 

Just because you are on a journey towards a healthy lifestyle and waistline does not mean you have to give fabulous pancakes a miss. At least that is what I believe.

Now I love my pancakes, so you can imagine my delight when I stumbled on this recipe. The I was translated to 7^th Heaven when I tried it the first time and it was so yummy, that these pancakes are now a staple in my diet (Saturday morning breakfast… well, some Saturdays lol).

I love this because it is so filling and when I need to think of an option that is both nutritious and easy to make this more than meets my requirements. And then you don’t need the guilt inducing white flour required for pancakes… Plus depending on the oil you use and your topping of choice, this is about 100calories per serving (each pancake) – I eat two pancakes with a cup of tea when I have this.

What you need:

• 2 medium sized sweet potatoes - grated (I hear that sweet potatoes are actually healthier than the other potato varieties- can’t prove it for real though – just something I heard)
• 1 large egg - beaten
• ½ a teaspoon of black pepper
• 1” fresh ginger (grated)
• ½ a teaspoon of turmeric
• Salt (optional – I don’t use salt in mine)
• Dried pepper to taste – again optional. I find my black pepper packs all the heat I need)
• Pinch of cinnamon (optional)
• 2 tablespoons of Olive oil

What to do:

• Grate your potatoes and ginger and mix
• Add your dry ingredients
• Pour in your egg and mix until everything is thick enough to adhere
• Divide into balls with your hands (clean hands please! J)
• Flatten each ball – mine is no more than 1½inches wide. Allow the flattened balls to set for about 2-3minutes
• Heat your oil
• Fry like a regular pancake for 5 minutes – about 2½minutes on each side – or until your pancakes are golden brown like mine J (below)

Some people eat this with honey or maple syrup – I love mine plain. But it’s a good way to make your calories count each day, plus it is yummy and filling.

Hope you try this recipe and tell me what you think...enjoy!

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