Two a Healthy Life

One couple on a mission to become healthy


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The “Shortcut”

Today I’d like to share with you all something funny that happened to me this morning as I ran before work.

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I started my run leaving work and heading to AT&T Park, from there I started up the Embarcadero running underneath the Bay Bridge, past The Ferry Building and Pier 39.

It’s a really nice run but it has started to get a little tedious. Near the 3 mile mark I started thinking I might be running out of time to run back along the water so I decided to take a “shortcut” through North Beach and Chinatown.

The improvised route only cut about 1/4 of a mile off of my entire run and added some hills to it so it didn’t turn out to be much of a shortcut although I laughed when I saw my final distance on my phone.

The hill on powell wasn’t super steep by San Francisco standards but after three miles it had me cursing a little under my breath – the best part of the run was how good I felt doing it.

If I hadn’t needed to go to work by 9:30 I might have added another two miles to the thing because it was just one of those days you feel really REALLY good out there moving.

It’s so awesome to look back on how far we’ve come in (almost) one year! I am really proud of both of us.

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Simple Breakfast?

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Have you ever read one of those statistical findings that say we make something like 500 choices a day in regards to what we eat? Well, we don’t always make the BEST decisions but by making better ones we can lose weight, get healthy and still feel like a sane human being.

(Right now I’d like you to guess how many calories are in the above meal – I did not add sugar to my cappuccino and the english muffin only has jam on it.)

The above photo is what I would consider  a “splurge” breakfast for the middle of the week but I want to walk you through my decisions and how I arrived to order a small cappuccino and a toasted english muffin with a tablespoon of strawberry jam.

First of all many of you might consider this an absurdly small breakfast and it would be if I wasn’t planning on eating again until lunch. My ‘meals’ are really more like a series of snacks throughout the day.

I started at 9am with this meal at a local café as I flipped through a magazine. Around 10:30 I will crack open a spicy hot V8 Juice and around 12 I might have an apple. At about 1pm I will have a hearty bowl of lentil soup (350 calories) and have a few more pieces of fruit before I leave work at 6. Throughout the day I will have tea, water and maybe a diet coke which will prevent me from feeling hungry.

By 7pm I should be at the gym – I will run 3 miles, lift weights and go home to a nice protein filled dinner although it will be low in fat… possibly an egg white omelete or scramble.

On days I get really really hungry I will also eat a small salad with my soup.

Back to breakfast – the above meal is roughly 245 calories. My calorie goal each day is 1,300 so committing to 1/5 of my daily food at 9am is why I consider it a splurge. Usually I would have an 80 calorie yogurt and a black coffee (85 calories total) and eat more fruit during the day.

I decided that if I was going to go off my pattern I would have to choose something I actually wanted (full fat cappuccino which has less calories than a latte) and not go crazy (no oatmeal).

My favorite thing to order at this cafe is an oatmeal with brown sugar and raisins.

1 cup of oatmeal has about 250-300 calories. 1 little box of raisins has 100 calories and a tablespoon of brown sugar has about 33. I always round up in my calorie estimations when I can’t prepare my own food so a simple cup of oatmeal at a café could be 433 calories BEFORE I drink anything.

Once you are counting calories long enough doing this in your head will be as easy as saying the alphabet- very fast and efficient.

I know roughly that an average serving of bread is 100 calories, jam has no fat in it and I really wanted a cappuccino to linger over.

One the subject of butter – one tablespoon has 100 calories and I can barely taste it when I put jam on my bread anyway.

Next time you go out to eat really think about what is going into the food you are ordering and it should help you achieve your goals in the long run.

I love how the Livestrong Ap breaks down my nutrients for me!

(this is the breakdown of JUST breakfast)

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ZELLA OMFG

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Some of you may remember that I recommended a champion sports bra to our female readers – I now have a pant recommendation for you as well!

I had been looking for a new pair of running pants because my Adidas weren’t fitting well and it is aggravating beyond belief to spend the first mile or so of a run yanking up your pants (muffin top – just say no!).

I tried on Nike (a past addiction), Adidas and Under Armour and just wasn’t happy with the fits I was finding. For pants I prefer black so some of the INSANE running pants Nike offers aren’t that appealing.

In frustration I decided to try the Zella brand at Nordstrom (not my first choice for an athletic gear retailer) and I was pleasantly surprised. Even the best running pants require a tug once in a while to keep them over your bum but Zellas are the least fussy pants I’ve ever owned.

When I tried on some brands at Nordstrom I could hear a slight a ”rip” sound on the delicate waistband seams when I pulled them up. That sound is a bad omen when you figure on a long run if pants don’t fit well you could be tug them a few hundred times!

As soon as I tried on the Zellas I knew I was in love. I am not quite brave enough for the “tight” ones (yet) but the Zella ‘Booty’ Reversible Pants are amazing. BONUS- they come in sizes 0-14 in both regular and long.

I wore them during the Las Vegas half marathon in December and didn’t experience any discomfort even after running in them for nearly three hours.

If you are looking for some new gym pants I strongly recommend these.


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New Year Resolutions

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Above is what our fridge looks like right now. Our soups for the week are nicely portioned out in individual mason jars and my salad stuff is ready to go for the week.

A trap I’ve fallen into nearly every January 1st of my life is declaring that I wanted to lose X-amount of pounds in the following year or saying I wanted to wear shorts without embarrassment by summer… the list is endless. But in 2012 I didn’t make these broad sweeping resolutions.

Nathaniel and I decided to get healthy together, cut calories to lose about 2.5 pounds a week and started running. My initial running efforts were modest with the couch-to-5k running program and in December I ran a half marathon (13.1 miles).

I still have another 20 pounds to lose but I am feeling really confidant going into 2013.

If you have big goals for yourself in 2013 I encourage you to break them up in to manageable pieces and chip away at them.

My goal for this week? Run more than 15 miles and stick to my food plan.

Onward!


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Mr. Miyagi Yourself

A lot of the weight loss process comes down to pulling a Mr. Miyagi on yourself.

For example, I used to always run up a hill before crossing to the other side of the street and conveniently enough I always found a reason to stop at the top of the hill. The excuse was usually a car coming regardless of how far off it was and then one day I realized I’d be more likely to keep going if I crossed the street at the bottom of the hill before going up it and I was totally right.

To be fair – the last part of the hill is intense for new runner but I haven’t stopped at the top since I had this revelation back in the summer.

Another strange psychological aspect to my weight loss is that I am more likely to eat fewer calories on the days I exercise. The more I exercise the easier it is for me to be really strict on my diet although biologically I need more food.

Part of the reason for this is I know how many calories I can eat a day without gaining weight (give or take a few hundred). Anything I eat under that means I am theoretically losing weight even if it is more slowly (at least this is what I am telling myself).

So – if I don’t do anything but eat less than 1,200 or 1,000 I can still avoid a guilty feeling at the end of the day. Theoretically I should be able to eat 2,500 without gaining weight although my BMR is altered as a result of my weight loss.

 On the days I run it is way easier for me to say no to cream in my coffee, chocolate, cheese, extra salad dressing and carbs because I visualize that as canceling out 10 minutes of running or a half hour of running as I tally the calories in my head.

One piece of Tiramisu at Il Fornaio is equal to about 45 minutes of running at Alex speed. KNOWING how hard I worked and how it will be erased by treats helps me stick to my plan throughout the day.

Other things I’ve learned about myself:

If I tell myself I will run after work it will usually not happen but I am infinitely better at running before work.

Once I have decided to not eat sweets for a specific period of time saying ‘no’ is a lot easier and treats don’t trigger the ‘to eat or to not eat anxiety’… which is something discussed in The End of Overeating. Saying you are trying to ‘cut back’ is way too vague of a goal.

Thanks for reading, onward!


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Oh Sugar Sugar…

Sugar sugar you’ve got me wanting you…

As we’ve talked about in previous blogs Nathaniel and I do not crave the same kinds of foods. He’d like to demolish a cake and what I’d really like to snack on is bacon.

Unfortunately candy and soda are all too available to us (as a civilization) all-of-the-time. They are EVERYWHERE and sadly bacon is not.

Seeing the candy for sale near the checkout counter at your local grocery store is one thing but you can buy candy and snacks nearly everywhere: bookstores, best buy, gas stations… Then you’ve got Girl Scouts hitting you up on street corners like all too brazen drug dealers, co-workers shaming you into supporting their kids’ fundraisers and office candy bowls winking at you with jewel like luster.

Eating hundreds of calories more per-day than you think you are, is really easy to do. Especially when most people underestimate how many calories they are consuming by over 25%.

I’ve just eaten a s’mores inspired sea salt sprinkled chocolate (33 calories) and I intend to make it my last “gratuitous” piece of sugar until I hit the -60 lb. mark.

This means no more random pieces of sweet throughout my day until I hit my next milestone. Thanksgiving pie I do not consider “gratuitous” because it is a traditional part of the meal and Thanksgiving is a day you should really just forget you are on a diet. (We will be blogging about that later.)

By swearing off sugars I hope to achieve my goal more quickly and be even healthier.


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Pinteresting Away

Over the past several months I have been pinning things on Pinterest related to weight loss…

I have my healthy foods board.

My clothes I want to be able to wear someday board.

And my obligatory inspirational quotes and photographs board.

After a while and after reading a certain number of news articles about looking shallow on Pinterest I deleted a few boards because I didn’t want to seem vapid. Luckily Pinterest has launched the “secret” setting and I can now pin things without fear or favor!

What I haven’t done yet is ‘shared’ a board with someone yet. I can see how it would be cool for friends to share secret boards if they are both trying to lose weight and collaborate on motivational pins and recipes.

So- if you are interested in visually organizing your efforts you might want to check out Pinterest for this purpose if you haven’t yet.