- The "Fat 2 FiveK" Challenge is over. I changed the name of the blog from "Fighting the Beast" to "Fat 2 FiveK" I thought about going back to "Fighting the Beast", but realize that this is not true - I feel like I have fought that beast, and am winning. The fight may not be over, but it is time to move forward.
- Reading books about Kaizen and thinking about the changes that are going to happen in the next set of challenges, a lot of it deals with Small Steps of Constant Improvement. If you are wondering what Kaizen means, it is not a religion, but an attitude and a way of doing things. Let's examine the root word for a better understanding:
- 改 ('kai') means 'change' or 'the action to correct'
- 善 ('zen') means 'good'.
- 改善 ('gǎi shàn') means 'change for the better' or 'improve'.
- 改 ('gǎi') means 'change' or 'the action to correct'.
- 善 ('shàn') means 'good' or 'benefit'. 'Benefit' is the definition as an action that 'benefits' the society but not one particular individual. In other words, one cannot benefit at another's expense. The quality of benefit that is involved here should be sustained forever, in other words the 'shan' is an act that truly benefits others.
So with that blog errata, here goes this weeks posting! I hope you enjoy.
This image shows how a single 12-ounce can of soda has as much as 13 teaspoons of sugar in the form of high fructose corn syrup.Motivation:
"I shall shape my future.
Whether I fail or succeed shall be no man's doing but my own.
I am the force; I can clear any obstacle before me.
Or I can be lost in the maze.
My choice. My responsibility.
Win or lose, only I hold the key to my destiny."
~Anonymous
Whether I fail or succeed shall be no man's doing but my own.
I am the force; I can clear any obstacle before me.
Or I can be lost in the maze.
My choice. My responsibility.
Win or lose, only I hold the key to my destiny."
~Anonymous
Notes:
Closer and closer we get to the Hallowed Eve - and scary things keep popping up in my reading lists. Here are a couple more scary October news
Spooky Soda!
Researchers have found new evidence that soft drinks sweetened with high-fructose corn syrup (HFCS) may contribute to the development of diabetes, particularly in children. The scientists found that drinks containing the syrup had high levels of reactive compounds that have been shown by others to have the potential to trigger cell and tissue damage that could cause the disease, which is at epidemic levels. They reported this information at the 234th national meeting of the American Chemical Society.
HFCS is a sweetener found in many foods and beverages, including non-diet soda pop, baked goods, and condiments. It is has become the sweetener of choice for many food manufacturers because it is considered more economical, sweeter and more easy to blend into beverages than table sugar.
High-fructose corn syrup may contribute to an increased risk of diabetes as well as obesity, a claim which the food industry disputes. Until now, little laboratory evidence has been available on the topic.
And because the amount of soda we drink has more than doubled since 1970 to about 56 gallons per person a year, so has the amount of high fructose corn syrup we take in. In 2001, we consumed almost 63 pounds of it, according to the U.S. Department of Agriculture.
The USDA suggests most of us limit our intake of added sugar -- that's everything from the high fructose corn syrup hidden in your breakfast cereal to the sugar cube you drop into your after-dinner espresso -- to about 10 to 12 teaspoons a day. But we're not doing so well. In 2000, we ate an average of 31 teaspoons a day, which was more than 15 percent of our caloric intake. And much of that was in sweetened drinks.
What is really scary is the 8 ‘Health’ Foods That Contain High Fructose Corn Syrup!
Next time you go shopping, take a look at the ingredient list of your "healthy food" choices, and see if HFCS (corn syrup) is listed in the top 5 ingredients. If it is, the choice may not be as healthy as you thought. While you are looking, check for other nasty chemicals - if you don't understand, or cannot pronounce, the first 5 ingredients, put it back. I know it sounds harsh, but would you pour glue (or other non-fuel chemicals) in your car's gasoline tank? Then why are you pouring chemicals down your throat?
Scary Salt!
News from our Canadian friends -- Canadians are seriously looking to prevent death and disability from stroke and heart disease, by monitoring sodium intake.
High levels of sodium are found in many of the processed and restaurant foods that Canadians consume each day, and Health Minister Tony Clement announced that Ottawa will establish an expert Sodium Working Group to explore ways to reduce intake and cardiovascular disease among Canadians.
Excess sodium, including table salt, can contribute to high blood pressure, considered the leading risk factor for death from stroke and heart disease. Research shows that lowering sodium consumption could slash the incidence of those deadly conditions by about 30%.
High blood pressure also significantly boosts the risk for kidney disease and is associated with dementia and blindness. Hypertension costs Canada about $430 million a year just for patient visits to doctors' offices and medications to treat the condition.
Yet Statistics Canada has found that the average Canadian consumes at least 3,100 milligrams of sodium each day, most of it hidden in processed foods. Health experts suggest about 1,700 milligrams daily is optimal.
To shrink sodium intake, Canadians are advised to eat a diet rich in fresh fruits and vegetables, while avoiding processed foods as much as possible. But when it comes to processed products, Campbell advises consumers to check sodium levels on labels -- they often differ greatly from one manufacturer to another.
From a young age, I always thought that my salt came from that little shaker on the table. I remember being cautious to not shake too much salt on my food, and if I did I would get a gentle scold from my parents or siblings. I didn't realize that the little shaker was a minute amount compared to the sodium levels that are in foods we eat when out at restaurants or in pre-packaged foods. The BBC recently reported that the Fast food salt levels are 'shocking'
If you eat real, whole, natural foods - you can add your own salt. I would highly recommend moving this direction, if possible.
Diary:
This week was extra-ordinarily pedestrian. I just did the routine - sleep, work, eat, fitness circuit, eat, work, go home for home-work, eat, sleep.
I FINALLY ditched my digital cable that was costing me too much money every month. The good news is that this will help me to save $ and is another distraction that I have removed from my life, in order to spend more time practicing accordion, reading, social activities with other humans, and goal planning. Plus, really what do I watch on TV that I can't find on the internet or through DVD's? It is an easy call, and I think I will be on the plus in the long run.
The bad part is that I am addicted to the DVR unit - I was so happy to record shows and then watch them when I had the time. I could watch one show, and record another one, and I could pause a baseball game in the middle of the show and use the bathroom, then pick up where I left off. I didn't think I would miss it so much, but I am on a little bit of a withdrawal - sorrow for the loss.
On a completely different note, I am 9 weeks away from the end of my current fat loss program at the clinic. After the next 9 weeks, I will switch to a "Stabilization" plan, where I will learn what foods I can add to my diet to maintain my current weight. What they don't realize is that I am not done losing fat pounds, so I am planning on going through Stabilization during the holidays, maybe gain some muscle pounds, and then at the start of next year, will be re-starting the fat loss (some call it 'cutting') diet that I have been so successful with this year. That, plus the challenges I have on the board for 2008 - lifting, running, and beating my 5K time - will make for a lean and mean year.
In order to track these goals, I am working on some new journal templates, and think I will be pretty happy with the way to track what I am doing with my goals. I re-iterate that keeping a diary is very important, even before you start working on your goals. It tells the story of where you are - which helps understand where you are going. A journal doesn't have to be formal, it can be as simple as a blank piece of paper, or a fancy moleskin book, or an electronic PDA device. Any way that keeps you committed to your habits, that is good for me
More on this subject can be found at this article: Why You Should Keep a Strength Training Journal & How
Goals! Full Spreadsheet is found here:
http://spreadsheets.google.com/ccc?key=pd_MzRMQiFVTY8vIzZWnNTQ&hl=en
| Geek / Professional Goals | ||
|---|---|---|
| 1. | Learn Adobe Dreamweaver Read "Dreamweaver CS3 Visual Quickstart Guide" by Peachpit Press and start building a website using Dreamweaver. | No progress this week. The book is sitting where it was a week ago. |
| 2. | Certification (deleted) | was technical certification - will postpone until later - maybe I should add the fact that I am auditing a Nutrition Class from the U of California - I should update the list to indicate the weekly tasks for this goal. |
| 3. | Get involved in Professional Peer Networking | I signed up to be a STC Technical Publications Judge. Class is on morning of Nov 3. |
| Health / Fitness Goals | ||
| 4. | Lose the last of my fat - Turn "love pillows" into "love handles" - Eat a variety of "Real Clean Healthy" foods - Sleep well - Take my daily supplements and water - commit to fitness routine | Followed my Eating Diary all week Fitness Plan on M, T, W, Th, Bed by 11pm Lost 3lbs this week |
| 5. | Be a lean muscle-bound stud - Lift the Statue of Liberty - Lift weights M, W, F - 6000lb minimum each workout | Lifted weights on M, W Lifted 35,110 lbs of weight during circuit training workouts Will update Statue of Liberty Chart the first weekend of every month |
| 6. | Beat my own time in 5K - Run from Denver to Chicago - Run/Jog/Walk 3+ miles each Tu, Thur, Sat | Ran 6.5 miles Will update the Google Map the first weekend of every month. Plan on participating in the Reindeer Run in Minneapolis. |
| Social / Creative Goals | ||
| 7. | Transfer Old Home Movies to DVD | No progress this week. Need to spend an hour testing my hardware setup as proof of concept. |
| 8. | Interview and record my heroes for netcasts | No progress this week. I need to setup time with Karl to finish our interview. |
| 9. | Get involved in church, family, and social network | Started planning for November vacations and family get-together. Actually, my family did most of the planning, but I made sure my calendar was up to date. I am going to a friends 2-year birthday party, and am visiting churches. |
| Emotional / Personal Goals | ||
| 10. | Play the Accordion well - practice 2x weekly - prepare 6 solo songs for a performance to happen by July 2008 | No progress this week. I just need to commit to the time - 1 hour sessions twice weekly. Why is this so hard? I did play the accordion at church on Sunday, and had fun filling in the "background chords". |
| Home / Financial Goals | ||
| 11. | Pay off credit card and personal debt - Save $4000 to be reserved specifically for debt payment | Saved $80 this week into my holding account -> slowly moving forward on the financial debt goals. |
| 12. | Have an uncluttered home, car, book bag and mind. - Declutter house throughout the year - 1 room every 3 months | Dishes / Laundry / Trash / Bathroom / Kitchen / Make Bed / Sweep Patio / Keep Car Clean / Organize Living Room / Read & Pick up Papers / File Receipts / Keep email and RSS feeds up to date / make lunches and get gym clothes ready / pay bills / stay sane Who has time for anything else, when there is so much "stuff" that has to get done every day? |
more later,
Chazz
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