Monday, August 31, 2009

Soccer Sunday's!!

Yesterday fall soccer season kicked off and in two weeks I will be in full soccer mode! My ladies league will be kicking butt on Saturday's and the co-ed league is already kicking some rec soccer ass on Sunday's! So all fall long it will be Soccer Saturday's and Soccer Sunday's baby! (But I guess I will only do a recap at the end of the week...and yes I realize its already Monday.)


I was a bit nervous with the co-ed league, you never know what it's going to be like starting with a new group of players. If we're going to mesh well on the field or if we'll need a game or two to get into our stride, but we took off running with a win 5 or 6 to 0. It was one of those games where so many goals were scored you lost count. And then you started to feel bad for the other team because you could see their talent and frustration but they weren't able to get the ball in the back of the net. But didn't feel bad enough to go easy on them of course ;).

I was on defense and I felt I did well enough. All the practicing on my own and boot camp sessions has definitely made me faster and stronger. I had a little difficulty keeping up with one guy on the other team but he was definitely their fastest player. I ran neck and neck with him a few times but he managed to get one step ahead, but at least the other defenders had my back and didn't let any of his crosses go anywhere. Other than that I had some good passes and had one good defending moment which even the guy on the other team complimented me on. So all and all it was a great start to the fall season!!

I'm super excited to be back out there doing my favorite exercise!!

And now for some Messi!!

Wednesday, August 26, 2009 it!!

If this is your first time on my blog and you haven't read my Tools of the Trade Post yet, I just wanted to post a little refresher on how awesome is!

Forget about paying for diet advice! Sparkpeople is totally free and all at your finger tips!!

What does spark people have for free that other websites make you pay for?

  • Nutrition Tracker
  • Exercise Tracker
  • Meal Plans
  • Grocery Lists
  • Food database
  • Exercise pointers
  • Diet advice (written by certified nutritionists)
  • Daily emails on nutrition, motivation or exercise
  • Supportive Community

If you're not into going to meetings and talking about your weight face to face sparkpeople has an online community of people just like you trying to get in shape.

Spark teams are more like groups that you join to meet people with similar interests outside of the weight loss world to help support each other.

So please check out The site has helped me lose 75lbs. Portion control is not a joke or a gimmick. It takes hard work and determination but it's works! And I'm not paid to advertise for them, my doctor told me about sparkpeople April of 2008 and it's changed my life completely.

So check it out! You're a click away from looking hot...

Monday, August 24, 2009

My Work Out Mix is in Major Need of an Overhaul!!!

Like a lot of folks out there I need music with a good beat to keep me going sometimes.

But I'm so bored with my gym mix that lately I've actually stopped using my ipod shuffle during my work outs. However, there's a major problem with doing this... major lack of motivation to move!!!!

I have to start training for the relay that I blogged about just below this, but I don't have any good music! And I can no longer run to any of the following:

Some Muse songs used to make me haul ass for my sprint intervals, now I'm dragging ass...

The beat of this Doves song along with a few of their other songs really used to motivate me (and make me want to drive at excessive speeds)

More crazy pounding drum beats used to = me pounding the pavement...but I'm wearing it out.

I have a remix of this song that is pushed up to a faster tempo and it's pretty awesome... but again, I'm tired of it!



Tuesday, August 18, 2009

10,000 Steps

Here's a little info from the National Institute of Health:

How many steps/day are enough?

Based on currently available evidence, we propose the following preliminary indices be used to classify pedometer-determined physical activity in healthy adults:

(i). Less than 5000 steps/day may be used as a 'sedentary lifestyle index';

(ii). 5000-7499 steps/day is typical of daily activity excluding sports/exercise and might be considered 'low active';

(iii). 7500-9999 likely includes some volitional activities (and/or elevated occupational activity demands) and might be considered 'somewhat active'; and

(iv). Greater than or = to 10000 steps/day indicates the point that should be used to classify individuals as 'active'. Individuals who take greater than 12500 steps/day are likely to be classified as 'highly active'.

Guess what? I agreed to join my office's relay team for the upcoming Baltimore Marathon in October. That means that I need to train and condition myself to get up to running a minimum of 6 miles because each leg of the relay is about 6.5 to 7 miles. So far I've only ran 3 miles straight on a track.

I am definitely not a distance runner. I play soccer so that means I'm conditioned more for short bursts of running over a long period of time instead of running at a steady pace. Running on a track and soccer field is also very different from running on the streets. Tracks and fields are flat flat flat. Not the case for everywhere else. So I have a lot of work ahead of me, but this is a goal I really want to meet! It might be one of those fitness milestone where I look back and say "Wow! I can't believe I finished! I would have never done this a year ago!" I *WANT* to be able to say that!

I went out and got fitted for new running shoes this weekend since my old pair are on their way out. Once again Brooks brand running shoes offered me the best support better than Nike, Asics, Saucony or New Balance...too bad I have to wait until next pay check before I can pick up my new pair of Brooks!

But don't take my promotion of Brooks as gospel there's a shoe out there for everyone, Brooks just happen to be the best for me. If you want some more advice on running shoes Read my previous post about the right kind of work out clothes and tips for shoes!

I left the store with few other little accessories instead. There's a local running store, Charm City Run, that was really informative about their could tell the ladies working there were runners and loved everything about running. Plus I learned a thing or two from them as well.

Apparently the socks are just as important as shoes!

I already knew that I liked to wear arch hugging socks when I played soccer underneath my soccer socks. My cleats are pretty flat (I think I need to replace those too) and it was just a little extra bit of support for me. But what I didn't know is that you want to avoid 100% cotton socks! The cotton doesn't wick away the moisture and you have more of a chance of getting blisters because of that. So you want to get a poly-blend sock instead.

Check out these Runner's World's articles on the Best socks for running:

My next accessory was a water bottle with a handle. Have you ever tried running carrying a water bottle? It's pretty awkward. So I got myself one of these:

Its smaller than my other sports bottles, but it'll keep me hydrated or at least keep my mouth and throat from drying out. Plus it's got a handy little zipper pouch for my keys and ID. Perfect! Retail - on average $17.00.

And last but not least! Like Kellan Lutz Previously suggested... I got myself a Pedometer!

Timex Pedometer - retail average $19.00.

I needed this because I wanted to know how many steps I really take around the office all day (It's 1:30P.M. I put this thing on before I left for work this morning. So far I've only gone 1183 steps, office jobs really are sedentary). However, I plan on bumping up those numbers big time after work by going for a run and my new handy dandy pedometer will let me know how far I've ran...

Hopefully I'll make it to 10,000 steps or roughly 4 miles!
Maybe you can add 2,000 more steps a day to your routine?
A little more than 2,000 steps on average = 1 mile!

Wednesday, August 12, 2009

Eating Whole Grains is a Whole Lot Harder Than I Thought!

Here is a picture of products in my pantry (I live with two room mates so they're not mine) that do not contain whole grains, therefore on my new diet I can not eat them. Each of these products contains Wheat Flour, Enriched Wheat Flour or Durum Wheat Flour. None of those types of flour are whole grain.

Chips Ahoy, Betty Crocker Brownie Mix, Bisquick Pancake Mix, Ritz Crackers, Carrs table crackers, pretzels and plain (non-whole grain) pasta products are all made with white flour.

But here's a few that threw me for a loop....

Wheat Thins - made with enriched flour, not whole grain

Lipton's Rice Sides - you would think it only contained rice and seasoning but there's pasta mixed in so it contains enriched flour.

Barrilla "Whole Grain" Pasta - I put whole grain in " " because if you read the label whole grain wheat is not the only ingredient, the second ingredient is durum wheat flour, which is not whole grain. Don't let the advertising on the packaging fool you... make sure you read the labels so you know what is in your food!

So as pictured there's an infinite number of products on the market that are made of whit flour. It's difficult to find whole grain products that are truly whole grain....


Here's a picture of products I have that are made of whole grains and some are easy to find:

Breakfast options: Shredded Wheat, Barbara's Shredded Spoonfuls (available at trader joes), Raisin Bran, Hodgson Mill Whole Wheat Pancake Mix (not pictured), Wheat puff cereal.

Bread options: Trader Joes Multigrain Fiber Bread, Toufayan Wheat Wraps, Bakers Whole Wheat Pita (not pictured).

Pasta options: Trader Joes Organic Whole Wheat Pasta, DeBoles Organic Whole Wheat Angel Hair Pasta (available at most healthfood stores).

Just remember these aren't the only options, there are lots of different breads, pastas and cereals out there to choose from but make sure that you read the label and double check that the product is whole grain.

I'm not suggesting that you give up all white flour like I am for thirty days, but the health benefits are amazing if your replace maybe a few things. Consider switching white bread to whole wheat or plain pasta to whole grain.

Start out small, replacing a few products at a time. Dieting is all about baby steps and sooner or later it adds up to a whole lot of change!

Remember just because a certain type of food is delicious and nutritious for you,
doesn't mean you should eat a lot of it.
You can still over eat even if you're eating healthy.
Make sure you still measure out your portions of pasta whether its plain pasta or whole grain pasta.

And next time you're cooking Italiano for dinner, think about serving whole wheat pasta instead!

Monday, August 10, 2009

Current Status

And here is yet another segment on this blog where I rant/ramble:

Current Mood: Unproductive

Current Weight: 198

Currently Thinking about: How difficult it is to find whole wheat products. Seriously the American diet consists of white flour. It is everywhere and it is in everything!

I made whole wheat waffles this weekend, however I was sad to read that Aunt Jemima's Whole Wheat Pancake Blend pancake mix is NOT whole wheat:

Look at ingredient #2:


However, I found a Whole Wheat Pancake mix that is what is says it is... introducing Hodgson Mill's Whole Wheat pancake mix!

Whole wheat flour, yellow corn meal, buttermilk solids, dextrose, leavening (monocalcium phospate, baking soda), salt.

There's just one tiny little problem. They are BLAND. So I added some brown sugar and vanilla to add a little flavor to the batter and they taste just fine.

Currently NOT thinking about:  Robert Pattinson

Currently looking online at: pictures of a certain skinny British guy
Currently replaced white flour with: Pictures of Robert Pattinson

Currently wishing that: I had more hours in the day. (or I didn't need sleep)

Currently listening to: Sex on Fire - Kings of Leon (no joke it's playing on my ipod!)

Currently Realized: Robert Pattinson is healthy for you.... this blog is proof.

Friday, August 7, 2009

Questionable Exercise Equipment

So my bloggy-mate Just Erin sent me this video this afternoon posted on Geekologie. Needless to say I had to post this...Just wait til they start talking about the "dynamic inertia".

AAAAHHHHH HAHAHAHAHAHAHAHAHA!!! (Ok seriously if you're not laughing right now leave this blog and don't come back... I don't want to be responsible for corrupting children).

conversation that followed:

TSP: OMG, I think I need one of those.

JE: Yea we can just go to the porn shop down the street and get the same thing.

TSP: True.

I'm then instantly reminded of the episode of sex & the city where Samantha goes to Sharper Image to return her "neck massager" and she starts helping other women pick out "neck massagers"

Samantha: That one actually works against you. If we wanted to work that hard, we'd get us a man, am I right?

She was totally in her element it was hi-larious!

Thursday, August 6, 2009

Diet Vice 30 Day Challenge #2

For my first ever diet vice thirty day challenge I gave up pizza and chocolate. It has now officially been thirty days and I didn't slip up! I completed my challenge.

Consumption of Robert Pattinson photos however were at an all time high I have a think for skinny Brits... sue me...

Speaking of vices.... Robert Pattinson, I wanna do bad things to you...

*Ahem* So where was I? Oh, right... diet vices not pervy vices.

Anyway, I've decided to do another 30 day Diet Vice Challenge. This time I'm upping the ante a bit. Giving up pizza an chocolate wasn't too difficult for me. I simply didn't order pizza and I turned a blind eye to chocolate and avoided all things that contained chocolate (like cookies). So for me it was kind of like a regular routine thing. Officially tomorrow if I really wanted to I could eat some chocolate, but I probably won't because I'm just used to not eating it.

For my Aug - Sept 30 Diet Vice Challenge
I've decided to give up all white flour/enriched flour products

This one is requiring me to do a little bit of research. Here's some of the information I found.

What is Flour?

Flour is a powder made of cereal grains. It is the main ingredient of bread, which is a staple food for many civilizations, making the availability of adequate supplies of flour a major economic and political issue at various times throughout history. Wheat flour is one of the most important foods in European and North American culture, and is the defining ingredient in most European styles of breads and pastries...Flour contains a high proportion of starches, which are complex carbohydrates also known as polysaccharides. (source: wikipedia)

The most common grains in North American and European cuisine are wheat, oat and barley. Maize flour is common in Latin American cuisine for example.

So what exactly is Enriched Flour?
Enriched Flour (wheat) is wheat flour (no bran or germ) that has been enriched with thiamin, riboflavin and niacin and may include Vitamin D, iron and calcium that are lost during flour processing.

Enriched Flour (flour) is the same as the above except that the source of the grain is not identified. Other grains such as rye, oats, barley or soybeans can be used in the making of this flour. (source:

>>So basically what I'm gathering is that in the processing they strip the wheat of all its nutritional value..but then add a few (few, being the key word) back. <<

Is that bad for me???

Highly processed white flour (alias "enriched wheat flour" or "wheat flour") is missing the two most nutritious and fiber-rich parts of the seed: the outside bran germ (embryo). A diet of refined foods leaves many women malnourished, constipated, enervated and vulnerable to chronic illness. Popping fiber, vitamins and mineral supplements, in the hope of compensating for what's missing from our diet, will not work. For just as "enriching" refined flour with spray-on nutrients can't make up for those lost during refining, health experts say supplements can never replace whole foods.

The more refined foods a person eats, the more insulin must be produced to manage it. Insulin promotes the storage of fat, making way for rapid weight gain and elevated triglyceride levels, which can lead to heart disease. Over time, the pancreas gets so overworked that insulin production grinds to a halt, and hypoglycemia (low blood sugar) or diabetes sets in. Either way, the body is getting little or no fuel from the food you eat and tries to convert muscle and fat into energy.

Besides, refined/bleached flour and wheat products, is the fuel of infection and high blood sugar levels created by the consumption of these products decrease immune reservoir and response.

Don't be fooled by the term "enriched flour," because only four vitamins and minerals are added back, compared to the 15 lost, along with most of the fiber and other beneficial substances like antioxidants.

The constant refined sugar/refined flour intake places a continual stress on the adrenals to pump out balancing hormones. This, of course, ultimately weakens the adrenals making it harder and harder for them to respond as the "emergency system" they were created to be. When real adrenal failure sets it, you really have a problem. (Source:

>>Whoah information overload... that's a lot of process, but yes, white/"enriched" wheat flour is BAD NEWS!<<

Then what is whole wheat flour??
Grinding the entire wheat grain makes whole Wheat Flour, including the bran and germ. Other ingredients may be included such as malted wheat, wheat flour and barley flour. It is also called graham flour and entire wheat flour.

Cracked Wheat is made by cracking the wheat grain into angular pieces and is similar to whole-wheat flour in composition, but the flour has coarse flecks of brown rather than a uniform size particle. (Source:

What does this mean when I'm buying a loaf of bread??

The choice that consumers have is whether or not they want "white" bread or "whole" wheat bread. White bread contains very little fiber, but is usually enriched. Whole wheat bread contains some fiber and how much depends on whether or not some white flour has been added as well. I usually recommend that persons choose bread that has whole-wheat flour as the first ingredient with no white flour added. If a person needs to eat a low fiber diet then they should choose bread with white flour as the first ingredient with no whole-wheat flour added. (Source:

Come on is white bread REALLY that bad for me??
White bread is "dead" bread.
Why is the color of white bread so white when the flour taken from wheat is not?
It’s because the flour used to make white bread is chemically bleached, just like you bleach your clothes >>team six pack interjection: WHAT!<<. So when you are eating white bread, you are also eating residual chemical bleach.

Flour mills use different chemical bleaches, all of which are pretty bad. Here are a few of them: oxide of nitrogen, chlorine, chloride, nitrosyl and benzoyl peroxide mixed with various chemical salts. >>wha wha WHAT! This is crazy!<< Chlorine oxide destroys the vital wheat germ oil. It will also shorten the flour’s shelf life and nurture insects.Besides, in the process of making flour white, half of the good unsaturated fatty acids, that are high in food value, are lost in the milling process alone, and virtually all the vitamin E is lost with the removal of wheat germ and bran. As a result, the remaining flour in the white bread you buy, contains only poor quality proteins and fattening starch.(Source:

If you don't believe all that... Here's two more articles saying basically the same thing:

How bad is white flour?

White Flour - Is it Worth it?
opening line: "Nutritionally speaking, one of the best things you can do for your overall health is to eliminate white flour products." --- That's saying something!

JEBUS!! I had no idea it was that bad for me!! I mean I knew it had no nutritional value, but the fact that consumption of white flour contributes to weight gain and a whole rap sheet of problems is just shocking!

So here's a just a small list of foods I will NOT be eating (or sneaking small slivers of around the office!)

-flour tortilla shells/wraps, and chips
-pancakes(there is a recipe for whole grain pancake though)
-pie crust
-white bread (that includes english muffins,
hamburger/hotdog rolls, italian bread, french bread, potato bread etc.)
-pasta (only eat whole wheat)
-pizza crust (trader joes sells whole wheat
pizza crust though! YES!)

This is going to be TOUGH!! I'm going to have to constantly read nutrition labels to make sure I don't slip! I'll let you know if i start losing more weight. Wish me luck! I'm going to try my best!

Tuesday, August 4, 2009

Work Out Secrets

1. Keep your work outs fun and creative!
Have fun working out by playing with your dog, so maybe you can take little ol spike out to the dog park for a romp off leash. Or if you don't have a dog play tag with the kids, or if you don't have kids get your friends together for touch football... what ever it is just be active and make it fun!

2. Keep track of your calories!

Try using a pedometer/calorie tracker (i've been meaning to get one of those!) You'd be surprised how much you can burn just by going for a walk instead of taking the car every where. Its a good motivator to see those results and he encourages everyone to have something in their life to look at so they know they're doing something right.

Also, recent studies show that people who keep track of their calories on average lose more weight when dieting than those who don't!

The study, published in the August (2008) edition of the American Journal of Preventive Medicine, included 1,685 overweight or obese U.S. adults aged 25 and older.
For six months, they kept food diaries and were encouraged to eat a healthy diet and be physically active. They also met weekly in groups to share their food diaries and brush up on skills like how to judge portion size.
After six months, participants had shed almost 13 pounds, on average. The most powerful predictor of their weight loss was how many days per week they kept their food diary, says Victor Stevens, PhD, senior investigator at the Kaiser Permanente Center for Health Research in Portland, Ore.
Those who kept food records six days a week -- jotting down everything they ate and drank on those days -- lost about twice as much weight as those who kept food records one day a week or less, Stevens tells WebMD.

Why Food Diaries Work

"I think the most powerful part is accountability and the next most powerful part is increasing awareness of where those extra calories are coming from," says Stevens.
Source: WebMD.

That reminds me I gotta log into spark people and enter my food for today!

3. Don't be a Couch Potato!

Even if you are obsessed with TV  always try to stay active by doing some sit ups and push ups at commercial break.

Here's some Health Class 101 for you:

Calories: Fuel for your body

Calories are the energy in food. Your body has a constant demand for energy and uses the calories from food to keep you functioning. Energy from calories fuels your every action, much as gasoline powers your car.

Regardless of where they come from, calories you eat are either converted to physical energy or stored within your body as fat. Unless you use these stored calories — either by reducing calorie intake so that your body must draw on reserves for energy, or by increasing physical activity so that you burn more calories — these calories will remain within your body as fat.

So plain and simple if you're a couch potato, you're not going to burn off any of those calories and it will turn into fat!

4. Don't do something that doesn't Motivate you! Enjoy your work out!

There is nothing that will turn you off faster from keeping an exercise routine than hating the routine. Find that activity that your truly love then make that your routine, than maybe add other exercises that are going to help improve your overall fitness which will make you better, faster and stronger at your favorite activities!

Here's an Example. I love soccer (as you may have read before ;o)) So I decided to start playing soccer. But I sucked at it and I wanted to improve.

I needed to improve my cardio endurance... so I started taking spinning classes

I needed to run faster ... So I started doing sprint intervals

I needed to be stronger ... So I started lifting and doing a full body work out

Now I have more speed and confidence on the field and I still get to enjoy my favorite activity as part of my routine!

So Stay active, Be aware of your diet and keep it Fun!

Monday, August 3, 2009

P.S. ....!

Remember how I said below that tonight I was going to run three miles just to see if I can because I ran two... well....



I might have even ran 3.25 because I think I lost track somewhere when I was counting laps so I made myself do one more just to be extra sure I ran the full 3!!!! You know what was the craziest part about it by the time I hit my last lap I had a good stride going and I felt like I could run another mile! But I stopped, cooled down and stretched because I had to go home make dinner and be a boring adult and get things yet ready for another day.

Yesterday I Ran Two Miles Straight, Tomorrow I'm Taking Over the World!

I had a pretty bad weekend and when I say bad I mean BAD. It all went down hill on Friday. It can be explained by this simple mathematical equation:



Margarita's + Sail Boats = French Fries.

Got that? Say no to a Margarita Cruise. Margaritas are like a gateway drug to bad food. I could make a more extensive blog post explaining how alcohol works against your diet, but you know what...I never gave up alcohol since I made my "life style change", so I'm not about to get all preachy and say Don't Drink. I'll just say don't drink a lot! Alcohol has a lot of empty calories and usually lowers your inhibitions and then you start having bad judgment like I did... you end up with french fries.

So yeah, I still drink alcohol, I'm sure if some dietitian type came across my blog they'd be shaking their head him shame saying how bad it is for my diet and that I might be setting a bad example. I KNOW. I get it. I've read all about it. I still enjoy an occasional drink. I'm an adult... it's allowed. I just don't drink often. I drink maybe every other weekend at most and I try never to drink two nights in a row if it happens to be a weekend that I drink. This happened to be one of my weekends to drink. All things in moderation my friends. So that was Friday night.

Saturday night went a little something like this: Hang over recovery + shopping + 500 Days of Summer (which is Awesome! btw) + shared 1 small popcorn + Dinner out afterwords chicken breast sandwich & french fries (didn't eat the roll and only ate half the fries) + 1 Beer + 1 firefly = WHAT THE F WAS I THINKING!??!

Do you ever have those moments in time where you wish you could step out side of yourself and say "HEY! Stupid! What are you doing right now! This is BAD!" Yea, I sometimes wish I had that ability. Clearly I didn't lose any weight this week.

So by the time Sunday rolled around I was feeling pretty down on myself. I kept looking in the mirror thinking "Fat & Lazy!". I'm irrational I know... only I skipped working out one day and ate french fries twice! Plus, Baggy pajamas and bed hair didn't really help my self image much either. I know I generally try to stay positive on the blog, but truthfully dieting really is an emotional roller coaster. Some days I feel awesome about myself, other days I feel like I haven't lost a single pound. I'm not naturally the type of person to wake up and greet every morning with a smile. Usually I greet the day with a groan and a fist...directed at my alarm clock (switching to using my blackberry storm as my alarm clock though has changed the fist to slight tap of the finger instead, but I still groan). I don't have a chipper attitude 24/7 in fact I'm down right grumpy and bitchy when I want to be.

But I have no excuse to wallow in misery. It was no ones fault but my own that I drank my weight in margarita's and then ate french fries with two of my meals. So I could either lie around and read fan fiction and feel even worse about myself or I could get up and stop being lazy. I chose the latter.

So I went to the track yesterday after a weekend of sloth and bad food. Typically I only jog a mile then I stretch and start kicking the soccer ball around. But yesterday I felt I needed to push myself a little more and I thought why the hell not let's go for a mile and 1/4. When I reached that mark I was like eh I could do another lap. At a mile and 1/2 I was like you know what I might as well just see if I can keep going.

I ran two miles with out stopping! I've never done that before, ever!! And afterwords I wasn't even winded!!

I felt like Simon Pegg in Run Fat Boy Run
after he completed his first block!

I could have gone for more but I was bored and I really wanted to goof around with the soccer ball before it became too late in the evening so I stopped.

But I've got a challenge for myself for tonight's work out.

Tonight I'm going to go for 3 miles straight!!!! I can do it, I know I can!!!