Trying to get back into exercising

Since Thanksgiving, my exercise regiment has slowed down. I have been very unmotivated to wake up in the mornings to jog and since being sick and having knee problems and eye surgery, I have not had much desired to go back to the regiment I was exercising in the early fall.

This week I have done better, not perfect but better.

My exercise this week:

• Monday morning: benchpress, tricep kickbacks, military press. I lifted heavy Monday---the most I have in a very long time.
• Tuesday morning: I slept in
• Wednesday morning: leg (fairly heavy leg lifts and squat machines) and ab workout. After getting the kids ready for school, and I jogged 2.5 miles at a moderate pace (for me). The temperature was below 32 degrees and the wind was brutal. Maybe that was the reason the pace was decent. Then, I traveled out of town for a meeting.
• Thursday morning (while out of town): I slept in. My apologies to a friend who worked out and I just did not want to get out in the cold weather (I am such a wimp).
• Thursday night (back home): I jogged 2.5 miles at a moderate pace (for me) in 52 degree weather. It was very nice jog.
• Friday (we'll see)
• Saturday morning: I hope to jog
• Sunday morning: I hope to jog

If I jog on Saturday and Sunday, I will have exercised a consistent amount this week. Consistency is key for me. Although I am not suffering in a major way from cutting back on my exercise, I can tell a difference.

I also feel a difference in how my body feels and what I want to eat. It seems that when I exercise consistently and I push myself to lift heavier or go faster or longer when jogging, I eat better.

The weights give my body a tight feeling, while the cardio makes me feel good. Maybe those physical changes and feelings are what I need to remember when I start to lose motivation.

Fast Food Options

The other day I was in Arby's. My son ordered his usual Arby's melt. I was short on time and knew I possibly had to eat mine in the car. So, I was looking for an option that:

• I could hold in one hand
• did not contain a lot of white bread
• was not fried
• was not choked full of calories
• had some taste to it.

I chose the new pecan chicken salad in a wrap. It was made with chicken, grapes, lettuce, and pecans. It could have been quite tasty. The problem was that the chicken salad was soaked in a mayonnaise based sauce. I found it disgusting.

In trying to choose healthier foods, I avoid eating much mayonnaise and fatty salad dressing. The next time, I will order this wrap without the mayonnaise (if I can).

In my disappointment in trying to find a decent alternative to fast food lunch, I started thinking about the business opportunities and how a fast food establishment could offer healthy alternatives to existing products.

Examples:

• A pecan-grape chicken salad made with low-fat version mayonnaise using half as much as the Arby's pecan-grape chicken salad. This could be sold on a bed of lettuce, whole wheat bread, whole wheat wrap, and other breads.
• A grilled chicken biscuit made like Chick-fil-a's chicken and biscuit, except the chicken is grilled.
• A grilled chicken, egg and cheese breakfast burrito made like Chick-fil-a burrito, except the chicken is grilled.
• A grilled chicken wrap on a whole wheat wrap with low-fat ranch, low-fat southwest ranch, or low-fat honey-mustard dressing--available on the side.
• An egg McMuffin with low-fat cheese.
• Instead of fried chicken fingers, like Zappy's, grilled chicken fingers.
• McAllisters and Panera Bread have some great dishes, but would much better if they would offer half sizes (even if I paid more than half).
• Half portions of any fast food choices. Even if they are not healthy, less will mean fewer calories.

My favorite casual dining food options currently are:

• Sonic Southwestern salad at Sonic.
• Black and bleau grilled chicken salad at Zappys with no dressing.
• Grilled steak (or chicken) Sammies at Quiznos. Each for $2. I order only 1.
• Locally, I eat Breezeway and order grilled chicken salad with no dressing or Salisto turkey sandwich made with no mayonnaise on wheat bread, but I don't eat all the bread.
• Applebees Southwest Salad--half size. Applebees has some other dishes that are low calories that I like as well.

There are many other options that dining establishments could offer. I am wondering if a restaurant took the approach that they would offer healthy meals as their brand. They could even have a few unhealthy choices, but the mainstay would be healthy offerings. I am thinking this would make for a great business. Am I the only one who thinks a restaurant could make it with a healthy offering?

Cutting 100 Calories

Extension agent in Polk County, North Carolina agent describes way to cut 100 calories. I have used many of these techniques. They work. What this technique also does is make you more conscious of serving sizes and what you are eating.

Moderately change your eating habits. I like this approach because it takes little effort and just a little restraint.

• Avoid supersized portions.
• Use smaller bowls and plates. I do this at home. I use a luncheon plate for dinner. It helps me not put so much food on my plate.
• Cut in half the 2-cup portion of pasta. Use only 1 cup, saving 160 calories. This tip is hard because I love pasta. However, measuring pasta out into 1 cup (or even 1/2 cup) portions helps give you a sense of how much you are eating.
• Cut the number of slices of pizza. Choose 2 slices, instead of 3. At home, I put only one slice of pizza on my plate. Then will go back for the 2nd slice, after I finish the 1st. Sometimes, after finishing the 1st slice, I will see if the kids did not finish theirs and I will finish theirs, and not get the 2nd slice. Eating 1 less slice will save 140 calories (or more).
• Skip the potato chips that are part of the combination lunch. Saving more than 100 calories.
• Eat carrot or celery sticks or fruit instead of potato chips saving at least 100 calories, while increasing nutrition and avoid extra empty calories.
• Eat regular ice cream, instead of gourmet, high fat ice creams, saving 70-340 calories per cup. Save even more by eating low-fat, frozen yogurt, or sorbet. Check the nutrition facts label and compare products for calorie and fat content.
• Switch to water or unsweetened beverages in place of sodas and sweet tea. By cutting out sugar drinks you save up to 150 calories per 12-oz. serving.
• Measure a serving of chips or other snacks, instead of eating from the bag. Again, this technique helps you understand portion.
• Don't taste or snack while cooking.

Those are the tips from the Polk County Extension agent. My other tips include:

• Eat slowly by putting your fork down between bites.
• Order a side salad, instead of fries or baked potatoes.
• Order salad dressing on the side.
• Use a teaspoon to spread the dressing so you know the portion of dressing you are eating.
• Ask for a "to-go" box and place a portion of your dinner in the box before you begin to eat.
• Drink a glass of water before you begin eating your meal.

I am sure there are others. What tips do you want to share?