Monday, September 29, 2008
The Care and Proper Feeding of Young Lawyers
The Care and Proper Feeding of Young Lawyers:
One Associate's Nutrition and Fitness Goals, and tips for staying healthy while slaving away at a desk job
Well. For the past couple of weeks I've been trying to find a healthy way to lose weight. I don't have a whole lot of weight to lose-- my goal is about 15 pounds. But boy do those 15 pounds seem to be impossible to take off. My whole life, I've practiced a bunch of inconsistent and unhealthy fitness habits (or lack thereof). I'd over eat and then go on a starvation diet to lose weight quickly, then once I did, it was back to over-eating!
I used to be inconsistent about exercising, but that's one area I feel I have a healthy hold on now. Most mornings my dog Venus and I go running. She's a german shepherd/ rottie mix and needs a lot of exercise, as do I! Usually we meet up with two friends of mine from my former firm, and one or two of their dogs. That's my basic energy output of about 2.5 to 3 miles, 25 to 35 minutes. On top of that, I try to go to the gym which is conveniently right across the street from my office two to three times a week. I do strength and toning exercises. Then my boyfriend and I try to work out together once or twice a week-- he gives me a good work-out with a run, and shows me his free weight lifting etc. So I aim for about 45 minutes of workout about 5 times a week, and usually I hit that goal. I'd like to train for another half marathon or some kind of other race and really up my cardio goals. But for now, I'm proud of myself for getting up early when I have never been an early bird, and making real efforts to fit in some basic exercise despite my busy schedule.
Eating is a different story all together. I've been trying to follow a diet plan formulated for me by MyFitnessPlan.com, which says I should lose .9lb a week. That doesn't seem like much to me, but I've finally realized it's best to lose it slowly and patiently and healthfully, and have more success with keeping it off. The problem is, I don't always have time to log in online and add what I've eaten and how much I've worked out, etc. I'm considering getting Ascendo Fitness for my Blackberry. But I really do like MyFitnessPlan's format and how most of the foods I eat are listed in there (which was my complaint about fitday.com, the diet/exercise tracker I used to use).
I have finally figured out how to lose weight and maintain health -- 1200 calories a day base, but I also get to "eat" every calorie I burn working out. As I said above, most days I work out enough to burn at least 250 calories, so, most days I get to eat 1450 calories and still lose weight. On days I work out more, I can eat more. This seems to work well for me when I follow it and count my calories and don't splurge! I have lost 2 pounds in 2 weeks. I went off the bandwagon for almost a week and gained some weight back, and then lost it back again by being good. So although it's been about 3 weeks since I started the myfitnessplan.com tracking and figured out this plan, I've only lost 2 pounds. But still, it just goes to show me that it works: be good and follow the plan, and lose weight. Or be bad and don't follow the plan, and gain weight.
I've also been trying to adhere to the "runner's diet" ratio of 50 percent carbs, 25 percent protein and 25 percent fat. I've realized this is hard for me to do, since a lot of my favorite foods consist of carbs and fat! I love cereal, burritos, sweets... it just goes to show me why it's necessary to change my eating habits! I want to eat a lot of veggies, fruit, and lean protein like chicken and fish. I'm trying to eat 5 - 6 small meals a day to boost my metabolism and keep me full on the right kind of foods, so I'm less likely to over-indulge when my boyfriend suggests pizza night. ;)
All of this is very hard to put together and pull off. I'm hoping it becomes second nature, because my first nature is to EAT as much yummy and good food as I want, and then punish myself by not eating much at all... and that just isn't healthy.
Here are some tips I've learned that have helped me so far.
1) Plan my meals ahead of time and buy groceries
This is time-consuming up front but it saves time and frustration in the long-run. My biggest worry is always, "what will I eat for lunch??" Then, when someone brings in pasta or cookies, etc., I figure, well, it's free, so I might as well eat it. Or I will go out and buy McDonald's because I'm starving, it's cheap, close, and I really love those green chili double cheeseburgers. So I think it's essential for me to have pre-approved food on hand.
2) Keep it simple, smartie!
When I DO plan ahead, I tend to get all caught up in every little detail. What recipe do I want to make on Tuesday night (when in reality, Tuesday night will undoubtedly find me curling up with my boyfriend after my writer's group, craving Taco Bell, with all the ingredients I bought to make the healthy chicken stew going to waste in my fridge!) So I plan simple things I know I can do even running low on time and motivation-- oatmeal for breakfast, whole wheat turkey sandwiches for lunch, chicken and veggies for dinner. And small snacks to keep on hand like baby carrots and fat free ranch dressing, a tuna packet with a few crackers, a can of chicken noodle soup, etc. I use a farmer's market for fresh produce to pick up fruits and veggies and use them all up before buying more... otherwise, I find them going to waste, which is really annoying.
3) Use the weekends.
Oh, lovely weekends, set aside for every lofty goal! I do try to peel and chop veggies and fruit on the weekends, put them into baggies or containers and store them in my freezer or fridge. I make a big salad and some lunch sandwiches and wraps, I grill some chicken, whatever I have time for to prepare myself for the next busy week. I try to schedule this on my calendar so that it doesn't get away from me.
4) Be creative and have fun... but remember, Rome wasn't conquered in a day.
I tend to be a big over-acheiver and think I can make a healthy dinner every day of the week. Um, no, there are more important things that come up, like those 175 hours of billable time! That's why in general I stick to tip number 2 and keep it simple. But I also think it's fun to make a date night out of eating healthy, to save money by eating in instead of going to a restaurant, or to throw a dinner party or healthy appetizer party. So I try to cook a healthy recipe from scratch once a week. It's helpful if it's something that I can disperse throughout the week, like low-cal breakfast muffins or veggie casserole or double or triple a regular recipe to have a lot of leftovers. It's fun to realize what new and tasty treats you can make that actually taste good... and it's a lot cheaper than outside entertainment.
5) Be proud of acheivements and reward yourself for meeting goals
With all things in life, be kind to yourself and don't sweat the small stuff. So you splurged and enjoyed a co-worker's birthday cake at work. Well good for you... just run another half mile tomorrow morning. When you lose a small term goal, take yourself out shopping or to get a mani/pedi, or just give yourself a relaxing bubble bath. Nothing good comes easily, not even one ounce!!!, so realize that every small step is a big accomplishment.
6) Take advantage of the health food craze
Those protein bars are perfect pre-run/ work-out snacks. You can buy them in bulk from health food stores or even grocery stores and save money. Or you can go to http://www.allstarhealth.com and order a bunch of them in bulk at really discounted pricing and with low shipping. That way you'll always have them on hand-- you can keep some in your gym locker or gym bag, some in your car, some in your desk at work. And when you really need some "fast food" on the go, think of all the places offering "lower" calorie alternatives--- McDonald's Asian chicken salad, while not as healthy as a fresh salad of spinach and mixed greens that you can make at home, is low in calories and quite tasty. Their chicken snack wraps are too. I wouldn't make it a habit of relying on fast food but when in a pinch, be thankful that the health food craze has taken over even McDonald's!
7) Remember the golden rule of health and fitness.
Forget diet fads and crazy new diets. One simple rule is all you need to follow to lose/ maintain weight: calories in minus calories out determines everything. Try to find new ways to be active. If you're a newish associate like me, you probably spend way too much time behind a computer. But look for excuses to get up and move around. Take the stairs, walk briskly to your court hearing (it helps you be on time and burn calories! ;), work out over lunch or before work. Just remember to keep as active as possible and to eat accordingly. Focus on the long-term health benefits instead of short-term "diets". Try to think of what you would tell your 12 year old daughter, sister, niece, etc. if she came to you and said "how can I lose a lot of weight quickly?" I'm sure you would stress overall health and well-being over quick and dangerous weight loss that can start a pattern of inconsistency and illness. So do the same unto your own body!! Eat well whenever possible, be active whenever possible, and it's okay to backslide a bit or have that cookie dough ice cream, because overall, you're one healthy person!
One Associate's Nutrition and Fitness Goals, and tips for staying healthy while slaving away at a desk job
Well. For the past couple of weeks I've been trying to find a healthy way to lose weight. I don't have a whole lot of weight to lose-- my goal is about 15 pounds. But boy do those 15 pounds seem to be impossible to take off. My whole life, I've practiced a bunch of inconsistent and unhealthy fitness habits (or lack thereof). I'd over eat and then go on a starvation diet to lose weight quickly, then once I did, it was back to over-eating!
I used to be inconsistent about exercising, but that's one area I feel I have a healthy hold on now. Most mornings my dog Venus and I go running. She's a german shepherd/ rottie mix and needs a lot of exercise, as do I! Usually we meet up with two friends of mine from my former firm, and one or two of their dogs. That's my basic energy output of about 2.5 to 3 miles, 25 to 35 minutes. On top of that, I try to go to the gym which is conveniently right across the street from my office two to three times a week. I do strength and toning exercises. Then my boyfriend and I try to work out together once or twice a week-- he gives me a good work-out with a run, and shows me his free weight lifting etc. So I aim for about 45 minutes of workout about 5 times a week, and usually I hit that goal. I'd like to train for another half marathon or some kind of other race and really up my cardio goals. But for now, I'm proud of myself for getting up early when I have never been an early bird, and making real efforts to fit in some basic exercise despite my busy schedule.
Eating is a different story all together. I've been trying to follow a diet plan formulated for me by MyFitnessPlan.com, which says I should lose .9lb a week. That doesn't seem like much to me, but I've finally realized it's best to lose it slowly and patiently and healthfully, and have more success with keeping it off. The problem is, I don't always have time to log in online and add what I've eaten and how much I've worked out, etc. I'm considering getting Ascendo Fitness for my Blackberry. But I really do like MyFitnessPlan's format and how most of the foods I eat are listed in there (which was my complaint about fitday.com, the diet/exercise tracker I used to use).
I have finally figured out how to lose weight and maintain health -- 1200 calories a day base, but I also get to "eat" every calorie I burn working out. As I said above, most days I work out enough to burn at least 250 calories, so, most days I get to eat 1450 calories and still lose weight. On days I work out more, I can eat more. This seems to work well for me when I follow it and count my calories and don't splurge! I have lost 2 pounds in 2 weeks. I went off the bandwagon for almost a week and gained some weight back, and then lost it back again by being good. So although it's been about 3 weeks since I started the myfitnessplan.com tracking and figured out this plan, I've only lost 2 pounds. But still, it just goes to show me that it works: be good and follow the plan, and lose weight. Or be bad and don't follow the plan, and gain weight.
I've also been trying to adhere to the "runner's diet" ratio of 50 percent carbs, 25 percent protein and 25 percent fat. I've realized this is hard for me to do, since a lot of my favorite foods consist of carbs and fat! I love cereal, burritos, sweets... it just goes to show me why it's necessary to change my eating habits! I want to eat a lot of veggies, fruit, and lean protein like chicken and fish. I'm trying to eat 5 - 6 small meals a day to boost my metabolism and keep me full on the right kind of foods, so I'm less likely to over-indulge when my boyfriend suggests pizza night. ;)
All of this is very hard to put together and pull off. I'm hoping it becomes second nature, because my first nature is to EAT as much yummy and good food as I want, and then punish myself by not eating much at all... and that just isn't healthy.
Here are some tips I've learned that have helped me so far.
1) Plan my meals ahead of time and buy groceries
This is time-consuming up front but it saves time and frustration in the long-run. My biggest worry is always, "what will I eat for lunch??" Then, when someone brings in pasta or cookies, etc., I figure, well, it's free, so I might as well eat it. Or I will go out and buy McDonald's because I'm starving, it's cheap, close, and I really love those green chili double cheeseburgers. So I think it's essential for me to have pre-approved food on hand.
2) Keep it simple, smartie!
When I DO plan ahead, I tend to get all caught up in every little detail. What recipe do I want to make on Tuesday night (when in reality, Tuesday night will undoubtedly find me curling up with my boyfriend after my writer's group, craving Taco Bell, with all the ingredients I bought to make the healthy chicken stew going to waste in my fridge!) So I plan simple things I know I can do even running low on time and motivation-- oatmeal for breakfast, whole wheat turkey sandwiches for lunch, chicken and veggies for dinner. And small snacks to keep on hand like baby carrots and fat free ranch dressing, a tuna packet with a few crackers, a can of chicken noodle soup, etc. I use a farmer's market for fresh produce to pick up fruits and veggies and use them all up before buying more... otherwise, I find them going to waste, which is really annoying.
3) Use the weekends.
Oh, lovely weekends, set aside for every lofty goal! I do try to peel and chop veggies and fruit on the weekends, put them into baggies or containers and store them in my freezer or fridge. I make a big salad and some lunch sandwiches and wraps, I grill some chicken, whatever I have time for to prepare myself for the next busy week. I try to schedule this on my calendar so that it doesn't get away from me.
4) Be creative and have fun... but remember, Rome wasn't conquered in a day.
I tend to be a big over-acheiver and think I can make a healthy dinner every day of the week. Um, no, there are more important things that come up, like those 175 hours of billable time! That's why in general I stick to tip number 2 and keep it simple. But I also think it's fun to make a date night out of eating healthy, to save money by eating in instead of going to a restaurant, or to throw a dinner party or healthy appetizer party. So I try to cook a healthy recipe from scratch once a week. It's helpful if it's something that I can disperse throughout the week, like low-cal breakfast muffins or veggie casserole or double or triple a regular recipe to have a lot of leftovers. It's fun to realize what new and tasty treats you can make that actually taste good... and it's a lot cheaper than outside entertainment.
5) Be proud of acheivements and reward yourself for meeting goals
With all things in life, be kind to yourself and don't sweat the small stuff. So you splurged and enjoyed a co-worker's birthday cake at work. Well good for you... just run another half mile tomorrow morning. When you lose a small term goal, take yourself out shopping or to get a mani/pedi, or just give yourself a relaxing bubble bath. Nothing good comes easily, not even one ounce!!!, so realize that every small step is a big accomplishment.
6) Take advantage of the health food craze
Those protein bars are perfect pre-run/ work-out snacks. You can buy them in bulk from health food stores or even grocery stores and save money. Or you can go to http://www.allstarhealth.com and order a bunch of them in bulk at really discounted pricing and with low shipping. That way you'll always have them on hand-- you can keep some in your gym locker or gym bag, some in your car, some in your desk at work. And when you really need some "fast food" on the go, think of all the places offering "lower" calorie alternatives--- McDonald's Asian chicken salad, while not as healthy as a fresh salad of spinach and mixed greens that you can make at home, is low in calories and quite tasty. Their chicken snack wraps are too. I wouldn't make it a habit of relying on fast food but when in a pinch, be thankful that the health food craze has taken over even McDonald's!
7) Remember the golden rule of health and fitness.
Forget diet fads and crazy new diets. One simple rule is all you need to follow to lose/ maintain weight: calories in minus calories out determines everything. Try to find new ways to be active. If you're a newish associate like me, you probably spend way too much time behind a computer. But look for excuses to get up and move around. Take the stairs, walk briskly to your court hearing (it helps you be on time and burn calories! ;), work out over lunch or before work. Just remember to keep as active as possible and to eat accordingly. Focus on the long-term health benefits instead of short-term "diets". Try to think of what you would tell your 12 year old daughter, sister, niece, etc. if she came to you and said "how can I lose a lot of weight quickly?" I'm sure you would stress overall health and well-being over quick and dangerous weight loss that can start a pattern of inconsistency and illness. So do the same unto your own body!! Eat well whenever possible, be active whenever possible, and it's okay to backslide a bit or have that cookie dough ice cream, because overall, you're one healthy person!
Labels: diet, fitness, nutrition
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