As I wrote yesterday, the "Shrink for Good" challenge is ON! We weighed in on Sunday, and the starting number was 188.8. My weight earlier in the week was 182.8, and it's so weird to see how wildly it fluctuated this past week. It went from the flukesome low of 182.8 last Tuesday to 188.8 by Sunday, and then today it was back to 183.2! (Which is actually up .4 week-to-week.)
WTH??? How does anyone go up and back 6 pounds in less than a week? No, it's not that time of the month...which would have been my first guess, too. Probably by not being as careful about how much I was eating. Pizza toppings (I strip off the toppings and eat a little of the end crust for fewer carbs) and hot wings--I mean, salt and not-so-good-for-me fats--played their role. I suspect some portion-creep, since I don't consistently weigh and measure over the weekends. Sluggish, um, *constitution* may also have had something to do with it. Possibly also the change in routine was throwing me for a loop. Well, whatever the reason, the new challenge is at least helping me be more mindful of my food choices. And now, it's the hard part: maintaining that good start, so that I can keep adding to the stack, not (gulp!) taking away.
And it's definitely to the benefit of Second Harvest Food Bank! I liked Christie O's idea of showing a picture, so here's my 5.6 pounds:
Question: How do you eat after you exercise?
Does anyone else feel ravenous after exercising? I wish I wasn't so darn hungry afterward, because the intake I WANT would in no way be less than the output, calorie-wise. I think my hunger mechanism must be totally screwed up, because I'm getting plenty of calories, but I still get the physical hunger sensation quite a lot (as opposed to just wanting to munch on something, or craving something). Do I need to try something different? I usually go for peanuts, because they're readily available here at work and they are salty. Ideas with less than 15 grams carbohydrate?
Review: HydroFit Class
I usually lap swim, preparing for the triathlon, but I got curious about the HydroFit class on the other side of the pool. The women over there always seem like they're having a nice time, and I thought it might be fun to get some strength exercise in the water instead of on land. So this past Monday, I gave it a try.
I felt a little awkward through the class, you can tell that everyone there is a regular (albeit friendly regulars) and knows the routine. It felt a little more intimidating than a gym class, where people come & go more often and newbies don't stand out as much. Except the yoga class, and HydroFit's social vibe was very much like the yoga class I tried at the gym. Several also recognized me as one of those lap swimmers, and joked about me defecting to the dark side. Muuuuah-hah-haaa!
I picked the foam barbell with the most resistance--hey, I'm a BodyPump regular, right? Well, that was pride before the plunge: next time, I will go a little lower, because I think my form suffered a bit. I also felt a little comical. Unlike my graceful, serene classmates, who chatted comfortably, I churned and bobbed around and contorted as I shoved the large chunks of foam around under the water. When it was time to jog across the pool while working the hand weights, I couldn't get traction and sort of whirled in place. I didn't run into anyone, but I did come close a few times. Like most fitness endeavors, it will take a little time and patience to feel comfortable.
Overall, I'd have to say it was a terrific upper body workout, moderate lower-body work out, but not so much for the abs. Not so sure about the cardio effect, water can be misleading that way. I wasn't as sore as after BodyPump, but I could definitely feel the fatigue in my arms. If the gals don't mind a once-a-week attendee, I could see myself adding this to my routine.
A Case Study: Type 2 Diabetes and Trying a New Food
I like trying new foods, and I'm always on the lookout for treats that are diabetes friendly. I was hoping that the new low fat chocolate pudding I found at Whole Foods this morning would be a good food choice for me: Potter Family Organics low fat chocolate pudding. It has 12 grams of carb (6 sugar, 2 fiber) and is sweetened with agave syrup, which is supposed to be nice & low-glycemic. It was really tasty, sweet but not sickly or artificially so, good chocolatey flavor, and only 70 calories. If you have a fully functional pancreas, or if you test it and don't react in a spike-ful way, I'd highly recommend it.
Didn't work for me, though. When I ate it with my lunch (2 oz. pork and approx. 2 cups of steamed brussel sprouts--which was 24 gm. carb, 8 of those being fiber, so 34 carbs at lunch all together), my 1 hour post-meal reading was 179. 179??? (Yes, that's high for me--I aim for 140 or less at 1 hour post-meal.) I tested again, to make sure I hadn't gotten a bad strip, and the next one said 177. Crikey! 2 hours later, and I'm back down to 106, which is a fine 2-hour post-meal number. Wow. I never would have known about that 1-hour spike if I hadn't tested at both intervals. Looks like I'll have to pass on this one. *sigh*
Progress last week
7-day blood glucose average: 120 (did not met goal of less than 120)
7-day fasting blood glucose average: 107 (met goal of less than 120)
I'm trying to not freak out about this trend, but my morning fasting numbers are running 10-15 points higher than normal. I'm wondering if it could be variations in the test strips? I'm due for an a1c later this month, so that will let me know whether it's a fluke or a real trend. And if it's a real trend, I've got to figure out what it means and what I need to do. The 7-day average had a few higher readings, thanks to an extra bite of donut on Sunday (drove to the donut shop instead of rode bike, too) and yesterday's experiment.
Weight goal: +.4 on the week-to-week, -5.6 since the start of the challenge.
- Got in 4 meatless meals and one fish meals.
- Getting there with fiber; at least 4/7 days were over 30.
Exercise goals: I'm pleased with this week's workouts. I need to get in a longer run during the upcoming week, though.
- Tuesday: 68 minutes, spin class + treadmill run.
- Wednesday: 60 minutes - BodyPump class.
- Thursday: Nothing
- Friday: 50 minutes - 16 minutes run, 4 minutes strength, 30 minutes swim
- Saturday: Nothing
- Sunday: 50 minutes - 20 with dog (slow), 30 alone (moderate).
- Monday: 70 - 10 minutes run and 60 minutes HydroFit (great resistance exercise!)
- Tuesday: 55 minutes spin class <-I'm proud of this one. I was planning on going to the lunchtime class, but I got distracted and when I looked at the clock, 12:01. Drat! But there was another class at 5 p.m., and I made it.
Misc. goals: If you count the hours, I'm meeting the sleep goal. But I'm still getting used to the earlier wake-up. Dreams have greatly improved, though!
Goals for this week
7-day blood glucose average goal and fasting numbers: below 120.
Weight goal: Maintain or make progress toward goal.
- Keep tracking.
- 4 or more meatless, low-fat meals and 2 or more fish meals.
- Track fiber. Minimum 30 grams fiber/day. (Include both insoluble and soluble sources.)
Minimum of 30 minutes of workout 5 days/week, with 1 spin class, 1 BodyPump class, 1 swim, and 1 run.
- 7 or more hours sleep/night.