Committing to your good health

I have been thinking a lot about priorities lately. About what is important for me and to me. And what makes me happy. (Don’t forget about Do you want to be happy?)

One of my friends/co-workers told me that something I said to her lately really hit a chord. And she suggested this be a Monthly Challenge.

I love ideas, suggestions and questions that lead to posts of any kind. So let’s try this for Go Fit Girl’s October Monthly Challenge.

What is a priority in your life? What is important? If something is really important you will make a commitment to it.

We all have excuses for why we don’t have time for something, right?

Choose a focus/commitment for the month. You, of course, can choose more than one. But don’t overwhelm yourself.

You can make a commitment to eat healthier; eat at least one fruit and one vegetable a day; get to the gym at least three times a week; do something that makes you happy (don’t forget about that theme we are working on for the rest of the year and was part of September’s Monthly Challenge); learn a new craft; get back into … Continue reading

Review Wednesday: Fitbit Zip

About two months ago I got my first Fitbit. I have the Fitbit Zip. It was a prize I won for participating in my company’s wellness program.

The Fitbit Zip (along with the other two mentioned on the website) tracks steps, distance (in miles) and calories burned. They sync wirelessly to computers and my iPhone (and other smartphones).

The Zip has a replaceable battery, which according to the website lasts 4-6 months. It is sweat, rain and splash proof. If you don’t get a Zip for free from your company it costs about $60, which for everything it does is a great price.

There are two other types of Fitbit, which I am looking into investing in at some point. The One Wireless Activity and Sleep Tracker and the Flex Wireless Activity and Sleep Wristband. They are both $100 and you can read more about them on the Fitbit website.

Fitbit also sells the Aria Wi-Fit Smart Scale, which according to the website, measures weight, BMI and percentage of body fat. It costs about  $130 and uses wi-fi to upload information automatically to Fitbit.com.

After I received the Zip it took me a couple of weeks to set up. … Continue reading

Back to healthy, clean living

Oh man. I feel like I have been writing these posts too often lately.

I have been allowing myself to get out of my routine way too much recently.

Yup, I usually have a good reason or “excuse.”

And we all fall off the wagon and experience life.

And sometimes I give myself permission to get “off plan.”

Today I told myself that I had to get back to my routine, which includes healthy eating and exercise.

Last week I had plenty of excuses to do neither. Such as the BART strike, hectic and busy time at work, which also included staying later than normal.

In a little less than four weeks I am going on a beach vacation, where I plan to pig out and drink a lot.

But I would like to start out the vacation back to my healthy self, enjoy my week and get right back into a healthy living routine.

The BART strike is over (at least for 30 days), work is still busy and hectic. But today I got back to healthy eating.

I stayed at work later than normal tonight, which meant I missed my regular 5:30 p.m. body conditioning class.

But I … Continue reading

I need my routine!

The lack of posts have to do with many things going on in my life. Nothing major. Don’t freak out. It’s just life.

Today I am going to talk about the BART strike, which is drastically affecting my life even though I don’t actually take BART to work.

(For those of you who don’t know, BART stands for Bay Area Rapid Transit and is our commuter subway system in the Bay Area.)

According to a story I read the other day, about 400,000 people utilize BART on a workday.

I am happy to read that there is progress in negotiations.

Now I will admit I am not fully aware of all the goings on. I know the contract was up at midnight on Sunday and BART workers wanted certain things and now there is a labor dispute. I am prounion for the most part. But I have my limits.

Since BART workers went on strike my world has gone nuts-O!

Curt and I only have one car. I drive to a shuttle and the shuttle drives me to work. Curt takes BART to work.

So we have been tag teaming. I drive him to the ferry station in Oakland. … Continue reading

Walking Wednesdays

When the weather is nice in South San Francisco (and that can be iffy) there is a small but mighty group who walks together on Wednesdays.

The regulars come and go and come and go and new people trickle in.

I am not a huge walker and personally would rather not walk.

But if it is with a group of people it makes me much more motivated. (And with our wellness program you can earn points, which eventually earns you prizes.)

I can’t walk every Wednesday as on alternate Wednesdays I have Toastmasters. But when I can I join.

There are so many great reasons to be part of this group: meet new people; meet up with co-workers/friends you don’t see as often; get away from your desk (I rarely take a lunch break and usually eat at my desk while working); fresh air; and, of course, exercise.

According to this Mayo Clinic article, walking helps you maintain a healthy weight; prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes; strengthen your bones; lifts your mood; and improves your balance and coordination.

The Mayo Clinic article has some great tips. I recommend … Continue reading

Comment Contest Tuesday: Challenge Go Fit Girl!

I was thinking about this month’s Monthly Challenge and how I am not super jazzed about it. And based on the participation and minimal updates I am guessing GFG! readers feel the same way.

It’s difficult to come up with exciting challenges for exercise and nutrition every single month, which I have been doing for nine months now. Sometimes the ideas are great and sometimes they are just OK.

(My favorite so far has been going old school with hula hooping, jumping rope and jumping jacks, which was April’s Go Fit Girl! Monthly Challenge.)

So I am coming to my wonderful readers and asking you to give me ideas. What kind of challenges do you want? Do you want to challenge others? Or challenge yourself?

And to make this more fun, let’s make it a Comment Contest Tuesday.

For every idea you post in the comments below you will get your name thrown into a hat for a drawing. So the more you comment, the better chance you get to win a prize. Please make sure to come up with both exercise and nutrition ideas.

Protein secret revealed: It can help you lose weight (and keep you healthy)

This month’s nutrition challenge is about getting in enough protein every day. (Facebook event page here.)

And the headline should be no secret, especially to my regular GFG! readers.

But you all know how much I am into eating protein and writing about it. (And if you can stand it, I will discuss this in person with you, too.)

Someone just the other day asked me what I could suggest for a new Weight Watchers’ participant. I believe the first thing I blurted out was protein. I, of course, talked about other stuff.

From the various research I have done I found that on average women should get in 46 grams of protein a day. If you have an active lifestyle it should be more than that.

Protein can be found in all kinds of foods. And protein can help you lose weight.

Here’s a quick list of protein-rich foods: legumes, chicken, cheese, nuts, tofu, eggs, fish, red meat (yes, you can eat red meat in moderation), peanut butter (also moderate as it is high in fat), whole grain pasta, brown rice …

This WebMD article discusses the high-protein diet for weight loss. There are some great … Continue reading

Not all salads are created equal

I have always been a fan of salad. It can be a great meal or something on the side. It can be filling and healthy. And it can also be unhealthy.

Some salads are so loaded with calories and fat you might as well order a cheeseburger.

If you are ordering a salad to have a healthy meal choose wisely.

(If you don’t care and just really want that Buffalo bleu cheese salad because it tastes amazing and is super unhealthy then order it, just don’t order it too often. One of my many guilty pleasures.)

At work we have an amazing salad bar with so many healthy (and some unhealthy) options. When making my salad at work I focus on making it filling and healthy. I try to make sure my own made salad has at least three items that are high in protein.

High-protein items at our salad bar vary, but these items that can be found on any given day: garbanzo beans; at least two kinds of cheese; hard boiled eggs; kidney beans; tofu; tuna, chicken; black beans; and I am sure there are some items I am forgetting.

If you want to order a healthy salad … Continue reading

Bagel vs. doughnut

The other day at work THREE boxes of thank-you doughnuts were delivered to members of my team. And they were shared. I didn’t indulge. But that’s not what this post is about.

Somehow the topic came up that it was “healthier” (not to be confused with healthy) to eat a doughnut than a bagel.

So, of course, that inspired research and a post.

According to FitDay, while bagels only seem healthier because they are not deep-fried like doughnuts, they are surprisingly unhealthy as a breakfast option and may, in fact, even be unhealthier than doughnuts.

FitDay says, a typical doughnut, such as a simple glazed doughnut, already brings with it 229 calories and 25 grams of carbohydrates. … One basic, plain bagel has 215 calories and 42 grams of carbohydrates. The real shocker about bagels is their extremely high sodium content. (Nutritional content various on the bagel and doughnut depending on what site I was looking it.)

I did a little extra research on the sodium content in a plain bagel. I got various answers. Anywhere from 620mg in a Dunkin’ Donuts bagel to as low as 470mg.

The glazed doughnut and plain bagel are pretty basic items. If … Continue reading

Knowing my numbers

As I mentioned in my hula hoop post yesterday my company sponsored a Wellness Fair, which included biometric testing and consultation with a nurse afterward if so desired.

I got my numbers last year and this year.

March 2012

  • Blood Pressure: 140/70 Systolic read in Stage I Hypertension Diastolic read in Normal
  • Active Lifestyle Heart Rate: 76 read in Average/Acceptable
  • Glucose: 84 (fasting) read in Desirable/Healthy
  • Cholesterol: 171 read in the Desirable/Healthy (all the cholesterol numbers read in Desirable/Healthy)
  • BMI (Body Mass Index): 23 read in Desirable/Healthy

I talked to the nurse afterward about my blood pressure number. She asked if I was nervous about the pin prick to get the blood for the testing. I said yes. (That can alter the number.) She said because all of my other numbers were so great and it was obvious that I maintain a healthy lifestyle she wasn’t too concerned with the blood pressure number, especially since it was at the very low end of the Stage I Hypertension.

February 2013