What exactly is "1 Serving"?!

So.

My muscles have been so sore after doing 1/4 mile of lunges with a medicine ball two days ago I still walk funny. But I am still keeping up with ab workouts and doing about a mile or so of running each day.

But I feel I need to learn more about fitness and report a bit more on it, so today's topic is portion control and learning about serving sizes. Often when I grab cereal or eat a piece of chicken, I just go ahead and eat it without too much thought and figure, "hey, it's healthy, so I'm cool." But lately I've been looking at the labels and trying to figure out exactly how much I'm putting into my body versus what I perceive I am putting in there. I usually use a measuring cup, but for all the lazy college students out there, here is a quick rundown of what exactly one "portion" or one "serving" is. It's not an exact science, but it's a helpful tool.

• A tennis ball = 1 serving of an orange, apple, or pasta (1 cup)
  
• Deck of cards = 1 serving of poultry (3 ounces)
• A golf ball = 1 serving of peanut butter (2 tbsp)
• A baseball = 1 serving of cooked vegetables (1/2 cup)
• A computer mouse = 1 serving of a potato
• A CD = 1 serving of pancakes
• 6 dice = 1 serving of cheese (1 ounce)
• A checkbook = 1 serving of fish (3 ounces)

Not to say that you're going to exactly hold up a checkbook to a fish as you are cooking it, but hey, whatever works.

Day 9 - Back on the Blog haha & "Discoveries"

Unbeknownst (is this a word? Spellcheck is telling me I made this up. But then again, Spellcheck just spellchecked its own word. Haha. Moving on...)

Unbeknownst to me, people actually read this thing. Which is kind of surprising because people ask me in real life how I'm doing with this/why I haven't updated it/etc. and now I am peer-pressured back into writing this! Which is the reason why I started the blog in the first place, so I'd be forced to journal my experiences. From here on out, I'll be better! =) While I have been lazy about updating this (hence the blog title), you can rest assured I have not been neglecting my exercise regime/diet/cleansing (???)/whatever the hell you call this experiment.

Anyway, I'm on week 2 this path to adapting to a healthier life and here's something that personally surprised me: I thought that the hardest parts would be (from 1-IMPOSSIBLE to 5-pretty manageable)....

1. Exercising on a consistent basis for 30 min
On the contrary, I think I'm addicted to working out. With the exception of last Friday night where I had 80 ounces of dark beer (bad idea, fyi) and was out for all of Saturday (I couldn't do a single sit up, let alone physically sit up). Now, it's what I look forward to most in my day. And even more shockingly, 30 minutes isn't enough for me. I do a minimum of an hour, except for today since yesterday was spent running, doing a 1/4 mile of lunges with a medicine ball around the outdoor track, followed by an ab workout on the field, another quick run, and then capping off the night with some lower ab work (WHEW I got exhausted writing that), I couldn't move today haha. So I went for a light 30 minute run. Call me crazy, but I love the sensation of being sore the day after from a great workout. I'm not sure if it's the endorphins, or my mind playing tricks on me thinking I'm getting more toned already in such a short time, or just feeling more in tune with the strength of my body, but I am loving this.

2. Watching what I eat
I know how to make healthy eating choices for the most part. I try to eat vegetables that are bright and dark in color, lean proteins, whole grains, and healthy fats like nuts and avocados. When I went to the store, I only bought mostly organic foods as well. But here are some challenges:

• When I can't fall asleep, I get really wacky cravings. Last night was green bean casserole (which led to me heating up a can of green beans at 1am and eating them plain out of the can). The night before was oriental flavored ramen noodle soup. RAW. I'll give you a few moments to collect yourself and keep yourself from vomming.
• A lot of the stuff I already bought is processed/pre-packaged/etc. And what am I supposed to do, just toss it out?
• I am hungry almost all the damn time. But it's really hard for me to distinguish whether I'm truly "hungry" (like my body requires food for catabolism and metabolism) or whether I see an ad for a cheeseburger on TV and bingo, I'm "hungry".

However, I've been a pretty good girl about eating even though I have not been good about keeping this updated. I think the trick for me is to identify whether I am truly hungry or whether I am having a craving. If it's a mix of both, I try to satiate that craving by identifying what I am craving and eating a healthier substitute or a smaller portion of that food item.

In the past, whenever I would see free food, I would go nuts. In fact, I have received the nickname of "vulture" among friends. When I go out with friends and someone half-finishes a plate, they automatically push it toward me. I'm that friend. But now I'm to the point where I eat when I am hungry or have a crazy-wild craving and stop a little before I'm full. I drink water before I eat anything because even though our bodies are capable of extraordinary things, the body is not smart enough to distinguish between hunger and thirst. It is a scientific fact that usually if you are hungry, your mind is confusing hunger for dehydration.

3. Keeping my drinking down
Now that the school year is done and I'm home more often, this isn't so hard. I had my fun during my four years of college and I'm to the point in my life where I still enjoy going out with friends, but for the most part, I'd like to sit down with them for a drink or two to catch up rather than slam PBR's and shots. I went out with some friends tonight and still had fun with just a small glass of champagne. I wonder whether this is a sign of me realizing that I feel better and healthier without alcohol in my life, or that I am simply becoming an old person...(??!!), or maybe the Garcia Effect in work (for all you non-Psych majors, it's the body's psychological aversion to harmful foods or liquids - i.e. me remembering the pain and anguish I went through Saturday morning/afternoon/evening/night/the morning after. Hey look, I did learn something from Psych 111 after all.)

4. Sleeping 8 hours
This has actually proven to be the hardest. Ironically, I am writing this entry at 2:26 AM as I come to this section. I think a big part of it is me sleeping in and not being able to shut my brain off when I go to sleep. I refuse to give up sleeping in since this is a luxury I will only be able to enjoy for a few more months before I start working and become a "real person." Ahh...that makes me sad to think I may never be able to sleep in again until 2pm.

Okay, so the other thing: all these thoughts swirling in my head. There's so much on my mind as I'm planning for my big move out to Denver. Where will I live? When should I move? Will I enjoy my job? Will I make new friends? What will happen to the existing relationships that I have in Michigan? How much time should I spend with college friends/visiting friends throughout the state/family members?

Solution: Although not "natural", I'm going to start doing some over-the-counter sleeping pills to get me back into a more regular sleep pattern. Although I love the thought of sleeping in until noon each day, I hate the thought that I've wasted 6 hours of wonderful daylight, and then my workday as a research assistant starts later, I get out of work later, I stay up later (doing mostly useless things), and then I get my wacky hunger cravings.

5. Drinking 64 ounces of water
This one's not too much of a biggie haha.

Health Lesson:
I know this is such a common sense thing to say, but doing this experiment has really elucidated how different parts of my life impact my health. Let me try to make this a little more clear in the context of this blog entry:

• When I think I am hungry, I am most likely thirsty, so I will unnecessarily eat more if I don't drink enough water
• When I don't get enough sleep, I will eat more because of my cravings late at night

I know I am having a major "Captain Obvious" moment, but it's really remarkable how these actions and habits all tie together. I'm already noticing a definite mental difference. Like I've said in previous entries, I've always felt pretty good about myself, but after a few days, I've become really comfortable not wearing any makeup. I went out with a friend without doing my hair or makeup the other night and she asked whether I had gone tanning because I had the appearance of a glow. It sounds super cheesy (and this is further proof that perhaps I need to consider a career writing messages to go inside the cards for Hallmark), but maybe all of the positive changes I've undergone in this past week were reflected on my face. To be honest, it kind of feels weird to put on concealer and mascara and dress up now. My uniform is now a sports bra, fitted t-shirt or tank, yoga pants or volleyball shorts, running shoes, and a makeup-free face.

And, you know, I feel really good about facing the world like that.

Day 4 - Some Extra Motivation...

Breakfast - slept through this, my bad

Lunch - two open-face mesquite turkey sandwiches with lettuce, tomato, and red onion on multigrain baguette

Dinner - ginger chicken stir fry

Snack - rice krispies cereal

Snack (or Dinner part 2??) - half a chicken burrito

Snack - half of a big chocolate cookie

1 hour cardio

10 minutes ab workout

Anytime I start a workout routine/healthy eating plan, I absolutely fail after a few days. Like the one time I vowed to eat only unprocessed, whole foods for a month and instead spent the first 36 hours (literally) consuming nothing but Taco Bell.

So I've been thinking about ways to keep myself on track, and I think the best way to do this is through a mix of short-term and long-term rewards/goals.

Short-term

• I went out and bought some really kickass workout gear. I figure if I like my workout clothes and feel good in them, I'll want to workout that much harder. So I bought a moisture-wicking top and shorts from a company called "Eco Yoga" which makes organic and sustainable clothing. Not super cheap, but hey, I'm improving my health and helping the world at the same time (although if I may be honest, it is slightly lame to pay $42 for spandex/bamboo shorts that only use 1 square foot of fabric). Then I got some sweet Calvin Klein yoga pants for when it's colder out (which actually is the case now. It's MAY and it's only 50 degrees out. BS).
• Since my home is lacking in weights that weigh more than 2 lbs and I feel silly either using those or am realizing it's probably not the best idea to use heavy books for resistance training, I bought a fancy, pink medicine balls that has grooves in it so you can hold it more easily.

Long-term rewards

• Knowing I won't throw off the averages in Denver (which you may recall is the "skinniest" city in the country)
• Having more energy
• Having better skin
• Knowing I won't feel as self-conscious when I put on certain clothing and finding relief in not having to worry about constantly sucking in my stomach ever again! (Yeah, I really do this...)
• Having more money because I'm not spending it all going to the bars
• Feeling better about myself in general. I feel pretty good about myself right now, but I know I'm not at the best I can be. Yesterday, after my workout, I was still wearing my workout gear to the store to pick something up (which is pretty form-fitting) and even though I know there aren't any noticeable differences yet, I felt so much better about myself already. I may have even been strutting a little bit.

Long-term goal

• I've read that the fat around your lower belly is the most telling indicator of poor health and lack of exercise. And, coincidentally (or maybe not), this is the area that I want to work on the most. Of course good quads, triceps, biceps, inner thighs, and glutes are high on the list as well. But if this is the part that gives me the most turmoil when putting on jeans and it has the most direct impact on my health, then trimming my waistline is my big goal. I have no tape measure but I figure I will be able to tell whether it's gotten bigger, shrunk, or stayed the same based on my clothing.

Day 3 - Working Out to Music

Breakfast - Slept until noon, so...
Lunch - 2 open-face mesquite sliced turkey sandwiches with tomato, red onion, and lettuce on multi-grain baguette
Snack - Dark chocolate
Dinner - Chicken vegetable soup with small chunk of multi-grain baguette
Snack - Bowl of Rice Krispies

30 minutes of crunches/ab workout/core training
15 minutes of cardio

I have a really hard time finding the motivation to work out. And when I finally gather the initiative, I kinda am unsure how long to keep going (until it hurts?! until I am tired?! until I am on the brink of death?!) and often I lose count of how many reps I do. So to help motivate me and keep me motivated and on track for the workout, I've made a little playlist for myself.

1. Cudderisback - Kid Cudi
2. Bedrock - Young Money
3. Africa - Jay Z vs. Toto
4. Say Ahh - Trey Songz
5. Do You Remember - Jay Sean
6. Nosy Neighbor - Akon
7. Memories - David Guetta
8. Alive - Kid Cudi with Ratatat

This playlist also serves well as a good pregame playlist for those nights of 3.5 drinks ;)

Day 2 - Using Household Items as Exercise Equipment + Top 10 Excuses for NOT Exercising

Breakfast: 2 eggs with spinach, tomatoes, and red onion and slice of rye toast
Lunch: spinach salad with tomatoes, red onion, and italian dressing
Snack: a few slices of sharp cheddar with slice of rye toast, 2 pieces of dark chocolate
Dinner: bowl of spaghetti with pasta sauce
Dessert: 1/4 of a massive chocolate cupcake

30 minutes strength training
30 minutes Pilates

So here's the story:

I have no dumbells or fancy medicine balls, but here's what I do have: Roget's Thesaurus and Webster's Dictionary. And you are probably thinking "WTF" (which I don't really blame you for thinking), but I used them in lieu of medicine balls/weights and it seemed to work okay. So if you didn't get money back from selling your Calculus textbook, you are in luck! Just use it for your workout ;)

Another fun/super-cheapo household item I like to use:

A chair.

Seriously, look here: http://www.youtube.com/watch?v=BRWfzMTjOj4&feature=fvw.

And without further ado, the TOP 10 EXCUSES FOR NOT EXERCISING!

10. You really hate to exercise. (Bingo.)
Enjoying exercise may seem impossible, but it can be done. Almost any exercise may feel hard at first but, with some practice and consistency, your body gets stronger and you may even start to like it. Choose something that fits your personality and lifestyle, such as:

• Group fitness - If you like social exercise, most gyms offer a variety with everything from spinning and kickboxing to circuit and strength training.
• Play Games - Games like EA Sports Active for Wii or Wii Fit Plus are great for having fun while you exercise.
• ExerciseTV - Many cable providers offer ExerciseTV, a station that offers workouts anytime you like.
• Exercise videos - You can exercise any time with videos right in your own living room. Check out your local library or video rental store or visit Collage Video for videos you can order online.
• Exercise at Home - Try these home workouts with your own equipment or use water bottles or milk jugs as weights. Work extra hard at chores like raking leaves, shoveling snow or sweeping to burn more calories.
• Fitness Apps - If you have an iPhone or other smartphone, a variety of fitness apps can turn it into your very own personal trainer.

9. You've tried to exercise but you keep quitting.
People often quit working out for a variety of reasons:

• Doing too much too soon - Going from no exercise to 7 days at the gym is bound to leave you exhausted and burned out. (Looks like I am headed for success)
• Confusion - If you're not sure how to get started, you may choose random exercises, wondering if you're even getting a decent workout. (Mmmhmm)
• Boredom - The treadmill and other machines offer great workouts, but walking or pedaling to nowhere can get old fast. You may wonder: Do I really have to do this every day for the rest of my life? (IT'S LIKE YOU'RE READING MY MIND!)
• Soreness - Soreness is normal when you're a beginner, but you should be able to function. If you can't lift your head off the pillow the next day, you may not be thrilled to workout again.

If you're tempted to quit, that's a good sign you need to make some changes to your routine. Some ideas:

• Work with a trainer - An experienced trainer can turn a lackluster workout into an effective, challenging routine.
• Mix it up - Try different types of training to keep things interesting, such as circuit training, high intensity interval training or kettlebells.
• Change Your Workouts - Regularly changing your strength and cardio workouts will keep things interesting and help you avoid plateaus.
• Avoid skipping your workouts - Ask yourself a few important questions each time you're tempted to skip your workout.

8. You can't afford a gym membership
There's no reason you have to join a gym to exercise, but there are more affordable options such as the YMCA or local community centers. More ways to save money:

• Walking or running - All you need is a good pair of shoes for a simple, accessible workout.
• Buy multi-use equipment - An exercise ball can be used for core work, weight training and even cardio workouts. Dumbbells are often inexpensive and can be used for the entire body.
• Workout at home - Use videos, make up your own routines or just put on some music and get moving.
• Find free resources - The Internet is a great source for workouts and weight loss programs and your library is an excellent resource for trying workout videos or finding books about exercise.
• Try no equipment workouts - You can get a great workout without any equipment, just by using your own body.

7. You're not seeing any changes in your body.
Not losing weight fast enough? Unfortunately, that's true for everyone. You don't put weight on overnight and it won't come off that quickly either. Once you start exercising, give your body time to react. It could take up to 12 weeks (WTF?!) before you start seeing major changes, so make sure you've set realistic fitness goals and focus on the many benefits of exercise.

6. You don't know how to exercise.

This is a popular excuse, but it won't fly what with the wealth of information at your fingertips.

5. You want to exercise but you have to take care of the kids and family. (N/A, thank the heavens.)
You don't have to neglect your family to fit in exercise. Carving out workout time will not only give you the energy you need for a busy schedule, it shows your kids what it means to be healthy. Some ideas:

• Join a health club that has a daycare center.
• Do exercise videos while the kids nap or while you're waiting for dinner to cook.
• If they're old enough, have the kids participate in your routine by lifting very small weights, counting your repetitions, or take them with you on your daily walk.
• Find activities the kids will enjoy.

More about getting healthy, family style.

4. You can't seem to stay motivated to continue working out.
If you're tired or stressed, it's hard to keep going with your workouts. However, waiting to feel motivated to exercise can actually backfire. Motivation is something you have to work at every day:

• Learn about why you aren't motivated to exercise ways you can increase your motivation.
• Remember your goals - Set reasonable weight loss goals and remind yourself of them every day.
• Reward yourself - Each time you reach a goal, whether it's completing your workouts for the week, losing weight or having more energy, reward yourself with something you truly enjoy. A massage, a new exercise playlist, new running shoes or a quiet night reading your favorite book.
• Learn how others stay motivated.
• Make it a lifestyle change - Focusing on treating your body well with exercise and nutritious foods may keep you motivated, even if the weight loss is slow.

3. Exercise HURTS!
You don't have to hurt yourself to reap the benefits of exercise. Some tips for making it more comfortable:

• Ease into it - Start with a few days of moderate cardio (like walking) and a basic strength workout to build endurance and strength.
• Stay in your target heart rate zone - You should be able to carry on a conversation if you're working at a moderate intensity.
• Start light with your weights - When it comes to weight training, there should be effort involved since lean body tissue only grows when you challenge yourself. When you're just starting out, any weight you lift is a challenge, so focus more on good form and increase your weight once you've mastered the exercises.
• Take extra rest days - If you're extra sore or exhausted, schedule extra rest days to allow your body the time it needs to repair and recover.

Learn more about overcoming your exercise fears.

2. You can't make the commitment to stick to an exercise routine.
When you look at exercise in the long term (i.e., that you have to exercise on a daily basis forever), it can be overwhelming. However, you don't have to change your life overnight. Some tips for staying committed to your workouts:

• Start with small goals - It's easier to stick with exercise when your goal is to walk an extra 10 minutes each day or get up early for a short yoga workout.
• Plan ahead - Plan your workouts and prepare for them ahead of time so you're not tempted to skip them.
• Make exercise a priority - Is exercise really important to you or do you just want it to be? Figuring out what you really want can help you set your priorities.
• Forget weight loss - It may be easier to commit to exercise if you're not worried about getting results.

1. You don't have time!
Physically inactive people have just as much free time as exercisers, so you can chuck this excuse. Here's how to get past a busy schedule:

• Schedule your exercise time.
• If you can't find a full 30 minutes during your day, break it up into 10 or 15 minute segments. Split workouts are just as effective as continuous workouts.
• Use every trick in the book to squeeze in exercise. Get up a few minutes early and take a brisk walk, use 15 minutes of your lunch hour to walk the stairs and walk the dog or lift weights after work.
• Keep a calendar of your workouts to you can track your progress and stay motivated.
• Remember that exercise generates energy. The more energy you have, the more you'll get done each day.

Day 1 - Why I am Pursuing the One-Month Live Healthy Challenge

Now that I can no longer blame the stress and lack of time induced by school, homework, work, etc., it's time for me to embark on a journey that I've been meaning to take for a long time. This mission sounds simple:

Live healthy.

But what does that mean? When you get down to it, it's a bit more challenging than you'd anticipate. It means doing many of the things to improve your lifespan:

• Get 8 hours of sleep every night
• Drink 64 ounces of water each day
• Don't drink or smoke
• Exercise each day
• Eat in moderation, and the intake should be a mix of fruits, vegetables, proteins, and whole-grains
• Eat organic foods or foods that are not too processed
  
• Meditate or engage in relaxation exercises
  

It seems so common sense, but I don't do any of the above (with the exception of smoking). For example, even though I was sick today and had little-to-no appetite, I had to eat Taco Bell. And when I went, why not get both chicken and steak quesadilla, nachos bell grande, and a chicken burrito? Aside from the useless calories, the most likely very scary processes associated with how the food was collected and produced, my body just plain felt bad afterword. Like it was telling me, "Why are you doing this to me?"

So why am I doing this now? There's a ton of reasons:

• I want to practice cooking more and get better at it
• I want to learn more about what I put in my body and be more conscious of how food is collected, produced, and stored
• I want to get back in shape. In high school, I had two hours of sports practice each day and I was pretty fit. I know I'll most likely never get back to a size 0 or to my top sprinting times (and I do like my new curves!), but it would be awesome to feel like I can put on a bathing suit without being self-conscious about anything
• I want to feel better. I know everyone likes food and use the term liberally, but I kid you not, I love food. It makes me feel better after a rough, stressful day. Something about some macaroni and cheese or a bowl of chicken alfredo makes me feel like everything is going to be alright, at least for these 10 minutes of bliss. But afterward, I usually feel so heavy. I know it's mostly psychological, but I feel like I will have so much more energy and happiness with more sleep, less fatty foods, and more exercise. And I'll feel better about choosing foods that are more socially and environmentally friendly
• I am moving to the skinniest/fittest city in the country, Denver, CO, in just a few months. I'm not sure how well I will be received eating nacho cheese chalupas from Taco Bell. Besides, I absolutely refuse to be the one to throw off the averages.
  

I can already see this blog will be full of bullet points. Apologies in advance! But here is the tentative game plan, and let's see if I can stick to this:

• Drink 64 oz. of water each day
• Average less than 1 alcholic drink per day. So this means if I'm good, 3.5 drinks can be reserved for Fridays and Saturdays. This actually might work out well considering if I stop drinking during the week, my tolerance will be much lower!
• Engage in 30 minutes of exercise each day. If I miss one day, that means I will have to triple the amount of time the next day. Exercise will include a mix of cardio and strength training, and also relaxation exercises that will strengthen my core, including yoga and pilates
  
• Try to eat as organically as I can. When I can't, try to eat unprocessed foods. Of course, I am allowed 2 guilty pleasure meals per week (hello macaroni and cheese and ramen noodle soup...I know, it's disgusting), a dessert everyday, moderate amounts of cheese, and dark chocolate whenever I feel like it
• Sleep an average of 8 hours per week
  
• Do not overeat! Only eat when I am hungry, and when I not hungry, instead of skipping meals, eating either whole fruits, vegetables, or oatmeal

So what's the point of this blog? Great question. I feel like this 30-day challenge is like a New Year's Resolution that's bound to fail after 3 days. So I am enlisting in the power of peer pressure to keep myself on track, and I will spend at least 15 minutes each day recording what I ate, exercised, how long I slept, and how I feel, as well as some interesting articles on all of these subjects.

Let's do this. Wish me luck, I'm sure going to need it.