My new goal
Today I intend to resume posting on this blog.
Today I have a new goal for which I wish to begin recording my progress.
In the months since my marathon my exercising has been decidedly more off than on and my body reflects this neglect. However, I am getting ahead of myself.
Here's the thing: I want to have another child. Not right this minute, but eventually. I also want to have a healthy child, a healthy pregnancy, and a natural delivery. These are the things I want, but I realize that I cannot completely control whether or not these things will become reality. Some things are strictly in God's control and beyond my reach. However, there ARE some things that I can do to help make these things likely. Firstly, I can take better care of my body. That is what this blog will now be about.
I am going to blog my efforts toward becoming a healthier, more fit, me.
Some things you should know:
In the fall of 2000, I was diagnosed with Fibromyalgia and placed on a medication to treat the symptoms. I continued to suffer regular, moderate to intense symptoms 24hrs a day until the spring of 2001. At that point the symptoms inexplicably tapered off to the point where I was able to stop taking the medication. I continued to have random episodes over the next year but the episodes grew farther and farther apart and lessened in intensity. Sometime around the end of 2002 or the beginning of 2003 my episodes stopped almost completely (thereafter I had maybe one minor episode per year- sometimes none). About one week ago I had one week of minor Fibromyalgia episodes which occured mostly at night interferring with my sleep, but which also happened during the day on a very low level which did not interfere with my daytime activities. Fybromyalgia is a "new" disease in that it has only been recognized within the last decade and the last I checked they were still floundering to find the cause for it. However, I know that studies have shown that for some people with fibromyalgia the symptoms can be managed and sometimes even eliminated by careful management of exercise, nutrition, and stress. In my case, I know that my symptoms are most likely to occur when I have a combination of four factors: high stress, poor eating habits, lack of sleep, and lack of exercise. (My most recent episodes are no exception.) This is another reason that I am determined to change my lifestyle for the better.
I have already made an appointment with my doctor to look into the possibility of seeing a nutritionist or a dietitian for some advice on what I need to eat and how much of it I need to eat and what, if any, supplements I should take. My doctor will need to deem it "medically necessary" for my insurance to cover a visit to either a nutritionist or a dietitian, but I'm not too worried about being denied given that my Fibromyalgia diagnosis, my recent symptoms, and the fact I am admittedly overweight. (All reasons for people to see one of these professionals.) Unfortunately the earliest appointment I could get was December 5th.
In the meantime I will attempt to self-educate myself in these areas as much as possible and I will begin journaling my food intake.
I also aim to dance with Ethan for at least 30min every weekday and will journal those efforts as well.
For now, below are some numbers to represent where I am starting from. These numbers are the results of the Healthy Body Calculator. I calculated my current Body fat percentage by using the Home Body Fat Test.
Body fat:Current 30 percent
Goal 22 percent
I selected the recommended distribution of calories:
According to every calculator and chart I've ever seen (including this one), my healthy body weight range is 135 -165lbs. I haven't been 165 since I hit full blown puberty. (FYI they figure this range based on my height, gender and pregnancy status- a.k.a. not.) Further more, the results of the Healthy Body Calculator say that I have a medium bone structure and should aim for the middle of the range - 150lbs. Don't think so. No way in hell I am ever getting down to 150lbs. Just reaching 165 will take the self control of a saint and a minor miracle.
Apparently my current BMI is 28. My healthy BMI range is 20 - 25. This puts me in the "Overfat" range. "Overfat means your amount of body fat is too high which puts you at risk for heart disease, diabetes, high blood pressure, gall bladder disease and some cancers. You should consider losing weight by eating less food and exercising to decrease your amount of body fat."
The Healthy Body Calculator also says that I have a waist to hip ratio of 0.88 and that that makes me an apple. This surprised me because I've always considered myself a pear. Here's what they say about it:
Explanation
This tells you where most of your body fat is located.
Explanation
The calories, fat, saturated fat, carbohydrate and protein are customized to your calorie distribution and are adjusted according to your weight goal (gain or lose) as you indicated on page 2. Note, the lowest calorie recommendation is 1,200 calories per day.
Today I have a new goal for which I wish to begin recording my progress.
In the months since my marathon my exercising has been decidedly more off than on and my body reflects this neglect. However, I am getting ahead of myself.
Here's the thing: I want to have another child. Not right this minute, but eventually. I also want to have a healthy child, a healthy pregnancy, and a natural delivery. These are the things I want, but I realize that I cannot completely control whether or not these things will become reality. Some things are strictly in God's control and beyond my reach. However, there ARE some things that I can do to help make these things likely. Firstly, I can take better care of my body. That is what this blog will now be about.
I am going to blog my efforts toward becoming a healthier, more fit, me.
Some things you should know:
In the fall of 2000, I was diagnosed with Fibromyalgia and placed on a medication to treat the symptoms. I continued to suffer regular, moderate to intense symptoms 24hrs a day until the spring of 2001. At that point the symptoms inexplicably tapered off to the point where I was able to stop taking the medication. I continued to have random episodes over the next year but the episodes grew farther and farther apart and lessened in intensity. Sometime around the end of 2002 or the beginning of 2003 my episodes stopped almost completely (thereafter I had maybe one minor episode per year- sometimes none). About one week ago I had one week of minor Fibromyalgia episodes which occured mostly at night interferring with my sleep, but which also happened during the day on a very low level which did not interfere with my daytime activities. Fybromyalgia is a "new" disease in that it has only been recognized within the last decade and the last I checked they were still floundering to find the cause for it. However, I know that studies have shown that for some people with fibromyalgia the symptoms can be managed and sometimes even eliminated by careful management of exercise, nutrition, and stress. In my case, I know that my symptoms are most likely to occur when I have a combination of four factors: high stress, poor eating habits, lack of sleep, and lack of exercise. (My most recent episodes are no exception.) This is another reason that I am determined to change my lifestyle for the better.
I have already made an appointment with my doctor to look into the possibility of seeing a nutritionist or a dietitian for some advice on what I need to eat and how much of it I need to eat and what, if any, supplements I should take. My doctor will need to deem it "medically necessary" for my insurance to cover a visit to either a nutritionist or a dietitian, but I'm not too worried about being denied given that my Fibromyalgia diagnosis, my recent symptoms, and the fact I am admittedly overweight. (All reasons for people to see one of these professionals.) Unfortunately the earliest appointment I could get was December 5th.
In the meantime I will attempt to self-educate myself in these areas as much as possible and I will begin journaling my food intake.
I also aim to dance with Ethan for at least 30min every weekday and will journal those efforts as well.
For now, below are some numbers to represent where I am starting from. These numbers are the results of the Healthy Body Calculator. I calculated my current Body fat percentage by using the Home Body Fat Test.
| Measure: | US |
| Age: | 26 years |
| Gender: | Female |
| Height: | 5' 10" |
| Weight: | 192 pounds |
Goal 22 percent
| Elbow breadth: | 2 5/8 inches |
| Waist circumference: | 38 inches |
| Hip circumference: | 43 inches |
I selected the recommended distribution of calories:
| Calorie distribution: | Fat 30 percent Protein 10 percent Carbohydrate 60 percent |
| Weight goal: | Lose 1 pound per week |
According to every calculator and chart I've ever seen (including this one), my healthy body weight range is 135 -165lbs. I haven't been 165 since I hit full blown puberty. (FYI they figure this range based on my height, gender and pregnancy status- a.k.a. not.) Further more, the results of the Healthy Body Calculator say that I have a medium bone structure and should aim for the middle of the range - 150lbs. Don't think so. No way in hell I am ever getting down to 150lbs. Just reaching 165 will take the self control of a saint and a minor miracle.
Apparently my current BMI is 28. My healthy BMI range is 20 - 25. This puts me in the "Overfat" range. "Overfat means your amount of body fat is too high which puts you at risk for heart disease, diabetes, high blood pressure, gall bladder disease and some cancers. You should consider losing weight by eating less food and exercising to decrease your amount of body fat."
The Healthy Body Calculator also says that I have a waist to hip ratio of 0.88 and that that makes me an apple. This surprised me because I've always considered myself a pear. Here's what they say about it:
Explanation
This tells you where most of your body fat is located.
- Apple shape (a ratio of .80 or greater) means your body fat is located above your waist which indicates a higher health risk for diabetes, heart disease, high blood pressure and some cancers.
- Pear shape (a ratio of less than .80) means your body fat is located below your waist which indicates a lower health risk, but fat located in the lower half of the body may be harder to lose during weight loss.
| Your Nutrition Facts | |
| Calorie Daily Value 2,180 | Calories from Fat 660 |
| Total Fat 73 g | |
| Saturated Fat 24 g | |
| Cholesterol 300 mg | |
| Sodium 2,400 mg | |
| Potassium 3,500 mg | |
| Total Carbohydrate 328 g | |
| Dietary Fiber 25 g | |
| Sugars 55 g | |
| Protein 55 g | |
| Vitamin A 5,000 IU | Vitamin C 60 mg |
| Calcium 1,000 mg | Iron 18 mg |
| Vitamin D 400 IU | Vitamin E 30 IU |
| Thiamin 1.5 mg | Riboflavin 1.7 mg |
| Niacin 20 mg | Vitamin B-6 2.0 mg |
| Folate 400 mcg | Vitamin B-12 6 mcg |
| Biotin 300 mcg | Pantothenic Acid 10 mg |
| Phosphorus 1,000 mg | Iodine 150 mcg |
| Magnesium 400 mg | Zinc 15 mg |
| Copper 2 mg | |
Explanation
The calories, fat, saturated fat, carbohydrate and protein are customized to your calorie distribution and are adjusted according to your weight goal (gain or lose) as you indicated on page 2. Note, the lowest calorie recommendation is 1,200 calories per day.
Food labels contain the amount of calories and nutrients per serving of food. To achieve your weight goal, subtract the calories and grams of fat on the labels of food you eat from the calories and grams of fat in Your Nutrition Facts as a maximum recommended daily amount. For foods not labeled, such as fresh fruits and vegetables, the calories and grams of fat are low as long as you don�t add fat or deep fry these nutritious foods.
The remaining nutrients are the Daily Values on US food labels. With the exception of pregnant women who need 30 mg of iron per day. This level can best be reached with an iron supplement. Talk to your doctor about this.
Healthy Exercise Suggestions (I've deleted the inapplicable)
The Surgeon General has reported that moderate daily exercise could significantly reduce a number of diseases, including heart disease and cancer. Some activities that burn about 150 calories - the types of exercise defined as moderate - are noted below. Activities are ranked from 'less vigorous/more time' to 'more vigorous/less time'.
- Washing windows or floors for 45 to 60 minutes
- Playing volleyball for 45 minutes
- Playing touch football for 30 to 45 minutes
- Gardening for 30 to 45 minutes
- Walking 1.5 miles in 35 minutes
- Basketball (shooting baskets) for 30 minutes
- Bicycling 3 miles in 30 minutes
- Fast social dancing for 30 minutes
- Pushing a stroller 1.5 miles in 30 minutes
- Walking 2 miles in 30 minutes
- Water aerobics for 30 minutes
- Swimming laps for 20 minutes
- Basketball (playing a game) for 15 to 20 minutes
- Bicycling 4 miles in 15 minutes
- Running 1.5 miles in 15 minutes
- Climbing stairs for 15 minutes
posted by KMD at 11:36 AM
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