Two a Healthy Life

One couple on a mission to become healthy


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Office Temptation

ImageToday I instagrammed my lunch.

I’ve purposefully tried to stay away from instagramming food because the light is rarely good enough to bother doing it with a phone and because I’d like to keep myself out of the cute kitties and food rut some people get sucked into.

However – today I made an exception because I was really really hungry and very thankful I had stocked up on steamfresh veggies this morning. I discovered these a few weeks ago and have been routinely eating a bag of veggies with a tofurkey patty and an egg for dinner. The meal comes out to around 300 calories and it is LOVELY to be able to make a hot and healthy meal in under 10 minutes although I think I am going to stop eating the tofurkey (too processed).

I decided I wanted the soup Nathaniel and I made this week for dinner instead of lunch so I went to Target before work and bought some steamfresh bags to hide in the freezer at my work. Interestingly enough the fridge at my work looks like a science experiment inside but the freezer is nearly bare.

I just wanted to share this lunch cheat with our TwoAHealthyLife readers. Even the more calorically dense steamfresh bags are under 250 calories which is pretty fantastic. I don’t buy the ones that come with sauces inside because I want to avoid that much sodium in one meal.

Eating healthy at work is really hard- there seems to be temptation everywhere. The snack machine in the hall is full of things high in fat, sugar and salt. This trinity is responsible for us craving all the things we should eat less of.
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Our primal EAT alarm goes off when things are balanced with these flavors – something Nathaniel and I can talk more about at a later time. But- there is a reason foods we would normally consider “savory” get sugar added to them. Hamburger buns for example have quite a bit of sugar in them… a lot of bread does. Sugar makes you crave that burger more.

My biggest challenge at work arrived shortly after Christmas. One of the editors was given an automated M&M dispenser by his mother and he brought it to work… It is now constantly filled with M&M’s and I have to walk pass it nearly every time I leave the office. It’s on my way BACK from the bathroom.

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I told Nathaniel this morning I would consider it a personal victory if I didn’t eat any M&M’s today (5 calories each) and so far I haven’t…

T-minus 45 minutes.

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A Race at Lands End

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He Said:

Today we did another DSE run (they host them every week, so if your in the Bay Area you should come check one out, $5 for a race isn’t bad) the first one we did was the Embarcadero 10k and today’s race was the Golden Gate Vista 10k.

One of our friends had told us about it so Alex and I agreed to do the run without really reading anything about it or doing any research on the course.  The run was at lands end in SF and for those who don’t know, this is one of the hilly parts of the city (I know, where is it not hilly).  The run starts on a trail and then goes along the coast, where it peeks on a hill (or small mountain) over looking the Golden Gate bridge.

Without having looked at the map or realizing where the run was going to be held, it was a little bit of a shock when we got there and our friend told us it was going to be hilly.  The first half of the run went fine, knowing that there were going to be hills, until we got to the mini-mountain and struggling to get to the top of this thing.  There were a couple of guys in front of me, and just seeing them keep going helped to motivate me to keep going.  Getting to the top without stopping was my accomplishment for the day and it did make me feel good about the race.

Over all I ran the race in 54 min, which with all the hills was better then I thought I was going to do.  My comment to Alex in general about the race was how strange it still is sometimes to think that we just wake up and run six miles now.  Both of us agreed to the run without really thinking about it and not worrying about not being able to complete the run or dying along the road on the way.

Cheers to 10ks.

Onward

Left to right: Me, Nathaniel, Billy and Alli.

Left to right: Me, Nathaniel, Billy and Alli.

She Said:

A few weeks ago my best friend’s girlfriend asked Nathaniel and I if we would like to do a 10k with her and my best friend.

Without really worrying about it I told her we would do it – not even knowing the name of the race where it was or anything other than the fact it was in San Francisco and only cost $5 to participate in.

It’s so amazing to me that a year ago I couldn’t even jog a ¼ mile without dying and now I’ve completed a half marathon and can run a 10k any given Sunday without really worrying about it.

The only thing I do differently leading up to it is eat a different breakfast than I would normally eat. Usually I like to have a banana and orange juice before a 10k but today I had toast with peanut butter and orange juice.

Anyways – the date kind of snuck up on us and just after 8am this morning Nathaniel and I were pulling into a parking lot near Sutro Baths in San Francisco with our friends in the car behind us.

It was a brisk morning and we were quite cold as we checked in, paid our fees and just stood around waiting for the 9 o’clock start to roll around. A tall guy (about 6’5’’) sidled up behind Billy and was eyeing him really obviously.

It annoys Billy when people comment on his height or react strangely to him because he is tall so I told the guy “Yeah – he’s taller than you.” Which really embarrassed him and he wandered away…

Soon it was time for the race to start and Billy (the only one of us who has done a marathon) told us the course was going to be hard. I seriously hadn’t even known where the race was until we got into the car and were heading north towards the city … but Billy telling us it was going to be hard worried me a little bit.

We took off at 9 am and the big group of us went looping through the parking lot and then off road to a nice trail with views of the Golden Gate Bridge. The view was fantastic for most of the run and around mile 1 we hit a staircase and I had to climb it – not running.photo-5

To be fair- the stairs were spaced really strangely for running. Only really tall people would be able to run them normally but for the rest of us you have to either bound up them or take a strange step and a half for every stair.

Those stairs were the only thing that really killed me on the run. I was dying by the time I got to the top of them (partially because my muscles were still cold).

I noticed a long time ago it takes me about two miles to start enjoying a run – after that I can cruise a long for a while and just be really happy to be out moving.

During the Las Vegas half Marathon I felt like shit from mile 0-2 and 9-13. Everything in between was fantastic.

I caught Billy and Alli on a long sloping hill near the three-mile mark and passed them near the top of it. Alli (sorry if this annoys you) is a lot thinner than me but doesn’t run as much and she has asthma. If she ran as much as I did she would totally kill me because I outweigh her by 20-30 lbs.

After I passed them on the downhill portion of that hill it was probably another half mile till we started climbing again. And then it was maybe another mile of long sloping hill.

I didn’t actually need to stop at any point on the race except for the stairs although I did walk with Billy and Alli for a few minutes.

The last big hill it came down to just making myself do it. I was slowly trotting up it and near the top stopped and took about two walking steps before I told myself I was being lazy and that I could finish it – and then I started running again.

Although the course was hilly and hard I set a new PR today by about 2 minutes.

I was really happy with how I did and it has me motivated me to start running on a more regular basis.

Onward!

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Salad Day at Work!

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Yesterday the kitchen staff at my office sent out a e-mail at 12:30 (when they usually do) saying that lunch was ready. Usually – I sadly read the delicious things they’ve made before getting up to heat up the soup Nathaniel and I made for the workweek.

Today the e-mail declared it was salad day and listed all the fun stuff that would be offered to top our lettuce – I was super excited.

I gave myself a huge pile of lettuce and then tried to use restraint with the toppings but I still ended up having to journal the meal at 500 calories. But, it kept me feeling full the rest of the day and I didn’t feel any guilt from the smoked trout or bacon bits I put on it in measured amounts.

Apparently the kitchen used to do salad days all the time but the carnivores were not appreciative so they cut back on it. Hoping to combat this I sent the kitchen staff an e-mail saying how much I appreciated it.

Last week my weight finally started dropping again but this week its going to be hard to get back into the swing of things – we have so many delicious leftovers from Super Bowl Sunday that I can only hope that Nathaniel will binge and eat them all before I get home tonight.

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The Truth About Diets

The above video is a serious blog by the comedic youtube personality Jenna Marbles. Besides being occasionally hilarious she is in really great shape and after continuously being asked how she stays fit she answered her fans very seriously in this video.

When I first saw this video (probably over a year ago) I remember thinking that her diet was absurd, impossible and that if eating her diet 6 days a week was what it took to look like her then it wasn’t worth it. I still believe the last part but the first two have flown out the window.

I actually don’t like the smoothies every morning idea because it’s whole lot of sugar (although admittedly the good kind) but salads for lunch and large amounts of vegetable soup are what Nathaniel and I do on top of a lot of cardio. This diet seems completely reasonable now if you are trying to lose weight but there is not a chance I’d go vegan to look like her – looking like that is not a goal of mine and I love animal products.

I also don’t think you NEED to eat like her to stay fit once you have gotten your weight under control. Once you’ve accomplished your goals “maintaining” should be a lot easier emotionally. Because, the truth about diets is that they are exhausting both emotionally and physically and the more weight you are trying to lose the more exhausting they are.

People ask Nathaniel and I what we’ve done to lose weight and we often get the feeling they don’t like our answers.

Yes – I still eat chocolate but I am aware of the calories in every ounce I eat.

Yes – I eat bacon at least once a week but I also run.

Yes – sometimes I will have a burger for dinner on a saturday but I probably didn’t eat more than 500 calories all day before I decided I could.

People don’t want to hear that the answer to their question really is: diet and exercise.

When I seriously answer people’s questions I usually get a response like: I hate running, I don’t like feeling hungry, I could never count calories.

If you hate running do something else. If you never feel hungry you’re probably never going to lose weight and if you aren’t at least seriously aware of what you are putting into your body you’re also probably never going to lose weight.

The only way you lose weight is to burn more calories than you eat.

Counting calories, seriously comparing all of your food options, being hungry and exercising on top of a caloric deficit is not fun. It sucks. Actually – it really sucks.

You just have to decide for yourself if it’s worth it.


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Losing the Lbs. in San Francisco

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On New Year’s Day my friend Lauren and I went hiking while her husband Michael and Nathaniel went surfing.

Yesterday my blog post kind of sucked but today I actually have something to write about.

Today on Sfgate.com I read an article about the 10 best and worst cities to attempt to lose weight in.  Good news for us – San Francisco is apparently THE BEST place in the United States to attempt to lose weight!

The Worst? Las Vegas Nevada.

I can see more than a few reasons for this.

San Francisco has a really mild climate – it’s “cold” and foggy a lot but really our day time temperatures don’t fluctuate by more than 20-30 degrees year round. We also have a crazy number of gyms, outdoor activities and healthy restaurants to choose from.

Las Vegas gets snow in the winter AND routinely faces temperatures in the triple digits. Nevada also allows smoking indoors and we all know how fantastic that is for you.

What is really interesting about these lists is the median price per square foot of living space is 3-4 times higher in the healthy cities than in the unhealthy cities.

San Francisco’s median price per square foot is $459 – the highest on the list. Las Vegas comes in at a shocking $70 per square foot and it is the lowest on the list.

According to Men’s Health Magazine 30.6% of San Franciscans eat veggies 5+ times a day.  Today I’ve eaten four servings of fruit/ veggies and I haven’t had dinner yet so that number doesn’t seem unreasonably high.

It makes me sad when numbers come out like this highlighting the class discrepancy between the healthy and the overweight.  Yes, there are plenty of well educated, well paid overweight people and plenty of thin people living in impoverished neighborhoods BUT percentages don’t lie.

You are far more likely to be overweight if you have a lower income for a variety of reasons that we can go into in future blogs. In the meantime – if you live in the Bay Area take advantage and get outside!


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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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Minestrone Soup

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Nathaniel saw this recipe in Runner’s World magazine and it quickly became one of our healthy life staples. As I was eating a bowl of it today I thought I would share the recipe with all of you. This soup is so delicious I might serve it at a dinner party in the future!

Ingredients:

2 quarts good-quality vegetable broth
1 14.5-ounce can petite-diced tomatoes
2 tablespoons olive oil
1 large onion, cut into small dice
1 celery stalk, cut into small dice
1 peeled carrot, cut into small dice
2 teaspoons Italian seasonings
1/4 teaspoon hot red pepper flakes, or to taste
2 cans (15 to 16 ounces each) small white beans, not drained
8 ounces frozen green peas
8 ounces coarsely chopped escarole
1 cup ditalini (or any bite-size pasta)
Sprinkle of salt and ground black pepper

Directions:

Microwave broth and tomatoes together on high until steaming (5 minutes).

Heat oil over medium-high heat in a large pot. Add onions, celery, and carrots; saute till tender (5 minutes). Add Italian seasonings and red pepper; saute until fragrant (one minute).

Add broth mixture and remaining ingredients; cover and bring to a simmer. Reduce heat to medium-low; continue to simmer, partially covered and stirring occasionally, until vegetables are soft and pasta is tender (15 minutes). Serves eight.

CALORIES PER SERVING: 220
CARBS: 41 G
FIBER: 10 G
PROTEIN: 10 G
FAT: 4 G