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By kilax, December 31, 2009 5:33 am

We all want to know – how much exercise do we really need each week? How little can we get away with?

There was an interesting (although VERY confusing) article on the Well blog covering this topic yesterday.  The article stemmed from a study done in Scotland that concluded you only need 20 minutes of exercise a week to increase your contentment. Okay, but how much do you need to be healthy?

That’s more difficult to define. The article went into a discussion about “MET” minutes, which are “Metabolic Equivalent of Task” minutes. Huh? Apparently  you need 500 of those as week, and they vary based on what you are doing for exercise and how intense it is. For example, running at 6 mph is a 10-MET activity. So if you run for 60 minutes, that is 600 MET minutes. So, you’re done for the week then? Confusing…

Has anyone heard of this MET mumbo-jumbo before? How do you decide how much to exercise a week? Do you have any exercise goals for 2010?

I aim for at least 30 minutes a day, but usually go by how I feel. If I am in the groove, I will keep going! If I feel like crap, I won’t work out at all.

A few other interesting points from the article (repetitive, but interesting):

According to the Physical Activity Guidelines report, “It has been estimated that people who are physically active for approximately seven hours a week have a 40 percent lower risk of dying early than those who are active for less than 30 minutes a week.”

Interestingly, they did not find that exercise beyond a certain point conferred significant additional health benefits. Instead, the “dose response” for exercise, the committee found, is “curvilinear.” In other words, people who are the least active to start with get the most health benefit from starting to exercise. People who already are fit don’t necessarily get a big additional health benefit from adding more workout time to their regimens.

You do not necessarily have to divide your exercise time into daily allotments, either. Existing “scientific evidence does not allow researchers to say, for example, whether the health benefits of 30 minutes on five days a week are any different from the health benefits of 50 minutes on three days a week,” according to the activity guidelines. Do what suits your schedule.

Meme time! Leah, Gelareh and Holly have all tagged me for the “7 Random Things About Me” meme. Thanks, ladies! Click “more” to read on…

And of course, Happy New Years Eve! Enjoy your evening and be safe!

Continue reading 'How little exercise can you get away with? / 7 Random Things About Me meme'»

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By kilax, December 30, 2009 7:48 am

It seems like I am making a New Year’s Realization instead of a Resolution. Ha, ha… ha?

I keep putting myself on ridiculous schedules because I think it will help me out, when really, it just hinders me.

I have to STOP doing this. I have to.

Today is a perfect example. I am having lunch with a coworker and I also want to get a run in. I obviously can’t do it during lunch time anymore, so it would probably make sense to do it in the evening. No, that makes TOO MUCH SENSE, let’s get up at 4:30 so we can get to the office gym at 6:30 and put 6 miles in before work! Then, you get to run, see your friend for lunch, AND spend quality time with your husband when you get home!

It sounds so perfect when I write it all out, but Steven can tell you which one of these things doesn’t happen. By the time I get home, I am so tired from getting up so early that all I want to do is eat dinner and go to bed. I try to “relax” (how does one do that?) by sitting on the couch watching a movie, but I just feel exhausted.

And I keep doing this… why? It’s like I want to prove to myself that I CAN fit it all in to one day – working out, lunch with a friend, time with Steven, 3 hours commuting and 9.5 hours at work.

I can’t do it all. I can’t have it all. I have to prioritize. I have to be flexible/less rigid with my schedule. Ugh. I just need to learn HOW TO RELAX.

Friends, I have been fighting this for a long time. It’s what causes me to get burnt out and give up. I don’t want that to happen anymore. I am sick of yo-yoing with my weight, and really, with my life.

Do any of you ever feel like you are doing this to yourself? How to you stop/slow down?

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By kilax, December 29, 2009 5:14 am

According to the article “Lose the Weight: Are Your Friends a Fat Influence?” in the January issue of Women’s Health, our friends’ health decisions have a huge effect on us. So huge that the World Health Organization has listed them as a determinant of health, having as big of an influence as genetics and income level.

When I read that, I thought “Ha ha! That doesn’t affect me!”*

But then I started thinking outside of the realm of the article – about how my eating changes when I am around family. Then it hit – holy crap… their habits do affect me. When I see someone eating more, I feel like I should eat more too. When I see someone with a full plate, I feel like my plate should be full. It’s just an automatic response for me.

The article says that:

Consciously or unconsciously, people look to others when deciding what and how much to eat, and how much weight is too much.

Part of the reason we’re so easily swayed may be hardwired. Gregory Berns, M.D., Ph.D., a professor of psychiatry and economics at Emory University, found that when others influence us, the area of our brain that makes conscious decisions is not activated. Instead, the occipital lobe, where vision originates, lights up. Translation: We focus on what we see other people doing (like biting into a cupcake), not what we know is right for ourselves (biting into an apple).

So, our brains are working against us. I can believe that. I know that I often feel like I need to eat, when I am really just “fake hungry” and looking to fill some other void with food.

And unfortunately, I could relate to this:

In some cases, we may even seek out relationships that allow us to indulge, says Susan Bowerman, R.D., of UCLA’s Center for Human Nutrition. “Many women have ‘food friends’ they can call up to say, ‘I had a lousy day and some fried mozzarella sticks sure would make me feel better.'”

I had a “food friend” in college. I could pig out around her and not feel bad. Unfortunately, it didn’t have to be after a “lousy” day. It was often a weekly date!

Of course, the article mentions that this influence can be beneficial as well – your friends’ good habits can rub off on you. And in the end, it is your responsibility to make your own decisions about food, no matter how hard that is.

Ugh. It is hard. But it’s important to learn how to live in the real world and not some imaginary safe place in your head. As private as we want our food consumption to be, it really isn’t in our society.

What do you think about the article? Do you feel like your friends/family influence the way you eat? What are your tips for dealing with “fat influences**”?

*Mostly because I don’t have many friends to hang out with!
**Their term, not mine.

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By kilax, December 28, 2009 6:55 am

Yeah, this is going to come off as cheesy, but I have to get it out there.

I had a lot of  “how lucky am I?!” realizations this year. Without going into too much detail, I will just say that 2009 involved some changes in our financial situation, and I had a hard time adapting. Not that we were spendthrifts before… we weren’t. We just didn’t have to think twice about going out to the movies, to Subway, or where to buy groceries.

Now we rarely eat out, only see movies if we have a gift card, and do most of our shopping at a discount store.

And it’s no big deal.

But change is hard.

I am embarrassed at how long it took me to adapt to being more financially aware. And embarrassed at how long it took me to realize how lucky I am as it is.

I have a roof over my head. I can still afford to make payments on a luxury car. I don’t go hungry. I have a gym to use. I have a wii to play. We can still afford Netflix. We’re healthy. I can run!

And most importantly of all, I have wonderful people in my life. People who love me enough to come all the way out to the Chicago suburbs to see me. Friends who send me emails and snail mail. Blogger friends who actually read what I write and leave me wonderful and thoughtful comments!

And of course, my partners-in-crime – Steven and Data. I cannot even count how many times this year I have looked at my husband and thought, “How did I get so lucky? How is it that I ended up with him? How lucky am I that we ran into each other at that random party at college?” We have so much fun together. I think we help each other be a better person. We support each other. We let each other be themselves. We work through things the best we can. I just feel so lucky to have found a wonderful partner.

Yeah. I told you it was cheesy.

I don’t want to make resolutions, but this seems to be something I am thinking about a lot (last week too), so I’d like to work towards being more grateful and mindful in 2010. I want to live in the moment. No more looking forward. I need to be grateful for what is in front of me. What I already have. Aspirations and goals are great, but I need to keep in mind how lucky I already am.

Do you have the “how lucky am I?!” moments? Share them!

And how could I NOT be grateful for this little furball? He even helps me with blogging. Hmm, maybe that should be “help” in parenthesis!

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By kilax, December 27, 2009 8:46 am

Day 64 | December 21, 2009: strength + cross

I visited the office gym for an early morning strength and cardio workout. I was surprised by the amount of people there at 6:30 – about 6 or 8. Normally, it is me and maybe one or two other people. Monday’s surge (ha) made me kind of worry about how crowded the gym would be after the New Year and everyone’s resolutions. Do you worry about the gym being overcrowded?

Seated Row: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Lateral Raise: 15 @ 25 lb, 15 @ 37.5 lb, 15 @ 37.5 lb
90 Degree Chest: 15 @ 20 lb, 15 @ 40 lb, 15 @ 40 lb
Shoulder Press: 15 @ 20 lb, 15 @ 20 lb, 15 @ 20 lb
Lat Pulldowns: 15 @ 45 lb, 15 @ 60 lb, 15 @ 60 lb
Pectoral Fly: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Arm Curl: 15 @ 25 lb, 15 @ 25 lb, 15 @ 25 lb
Leg Press: 15 @ 60 lb, 15 @ 60 lb, 15 @ 80 lb
Leg Extension: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Leg Curl: 15 @ 30 lb, 15 @ 40 lb, 15 @ 20 lb
Lunges: 10 each side with 5 lb weight each hand
Crunches: 15
Bicycle Crunches: 16
Woodchop: 10 each side at 30 lb
Drinking Bird: 10 each leg at 15 lb
V Bar Pushdowns: 3 x15 @ 30 lb

Bike Time: 30:00 | Distance: 5.75 (Set on “Random Hills”)

Day 65 | December 22, 2009: 5 m run + cross

30 boring minutes on the bike… 5 boring miles on the treadmill. Yawn…

Distance: 5.0 | Time: 49:49 | 1: 10:20 | 2: 10:00 | 3: 10:00 | 4: 9:49 | 5: 9:40
Bike Time: 30:00 | Distance: 5.98 (Set on “Random Hills”)

Day 66 | December 23, 2009: strength

I felt somewhat worn out so I did an easier strength workout. I LOVE working out, but I need to be careful I don’t over-do it! I’ve learned that I am not very good at staying active when suffering from an injury, so being sidelined is the LAST thing I want.

90 Degree Chest: 15 @ 20 lb, 15 @ 40 lb, 15 @ 40 lb
Shoulder Press: 15 @ 20 lb, 15 @ 20 lb, 15 @ 20 lb
Pectoral Fly: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Arm Curl: 15 @ 25 lb, 15 @ 25 lb, 15 @ 25 lb
Leg Press: 15 @ 60 lb, 15 @ 60 lb, 15 @ 80 lb
Leg Extension: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Hip Abduction: 3 x 15 @ 115 lb
Hip Adduction: 3 x 15 @ 55 lb
Lunges: 10 each side with 5 lb weight each hand
Crunches: 15
Bicycle Crunches: 16
Woodchop: 10 each side at 30 lb
Drinking Bird: 10 each leg at 15 lb
V Bar Pushdowns: 3 x15 @ 30 lb

Day 67 | December 24, 2009: 5 m run

I really wanted to run outside, but we had an ice storm on Wednesday (and it continued through Thursday) so I figured I better stick to the treadmill. For the last 2 miles of my run, Steven did Ab Ripper X. My abs hurts just looking at the tv!

Distance: 5.0 | Time:  50:03 | 1: 10:21 | 2: 10:11 | 3: 10:00 | 4: 9:50 | 5: 9:41

Day 68 | December 25, 2009: cross

I did Level 2 of The 30 Day Shred (with 2 pound weights) followed by a 2 mile walk on the treadmill. It felt good to get a workout in before the holiday festivities (even though it was a small workout!).

Running-related, I got a new pair of Brooks Adrenaline shoes (the GTs 10s!) for Christmas from my in-laws. I really wanted a new pair of running shoes, so I am super excited to have received them.

Pretty new shoes!!!

I also received some cash, which I will likely use for the Wisconsin Half Marathon entry fee, or to buy some YakTrax. Or to pay bills.

Distance: 2.0 | Time:  30:00 | 1: 15:00 | 2: 15:00

Day 69 | December 26, 2009: rest

Day 70 | December 27, 2009: 5 m run

Does anyone else feel super guilty exercising when they have guests in town? I tried to get up early to run, but I’ve been sleeping so well, I didn’t want to get up. So instead of putting in 8 miles, I put in 5, starting at 7:30. I feel bad leaving the house, but I feel so much better all day when I run.

I am going to count my 9:08 mile (in the 18° temp) for Lauren’s Winter Misery One Miler. It was the best I could do in the snow/ice covered sidewalks. I was already slipping a bit!

Distance: 5.0 | Time:  5030 | 1: 10:08 | 2: 10:18 | 3: 10:39 | 4: 10:14 | 5: 9:08

Week Summary: 15.00 miles

Now, to completely contradict what I just wrote… I am really happy with the amount of exercise I was able to fit in this week, despite feeling bad about taking time for it with guests in town. In the past, I NEVER worked out during this time of year. Not this much anyway. This year, I woke up wanting to exercise. And I feel so good when I do. So… I hope that is something that sticks around.

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By kilax, December 26, 2009 6:13 am

We LOVE making homemade pizza! It’s so fun to pick your own toppings, and it’s especially fun to make pizzas with a group of people and see what everyone puts on theirs!

But for the longest time, we were using store-bought crusts (we are still using store-bought sauce – that’s the next step!). They’re okay, but nothing special. When my coworker told me she had a great vegan pizza crust recipe, I made her send  it to me ASAP! We tried it, and oh boy, it does NOT disappoint!

The ingredients are:

• 1 Tbsp sugar
• 1 cup warm water (110F-115F)
• 1/4 oz (1 envelope) active dry yeast
• 3 1/4 cups all-purpose flour
• 1 tsp salt
• 1/4 c margarine or oil
  

Step 1: Dissolve the sugar in the warm water. Sprinkle the yeast on top and stir (if the mixture stays clear, and the yeast clumps together, the water is not warm enough – throw it out and start over). Let the mixture stand in a warm spot for 5 minutes until a thin layer of creamy foam covers the surface.

Step 2: Mix 3 cups for flour with the salt in a large bowl. Make a hole in the middle of the mixture and pour in the yeast mixture and the margarine or oil. Stir the flour into the well with a wooden spoon until it is mixed in and the dough holds together.

Step 3: Turn the dough out onto a floured surface and knead in the remaining flour. Continue to knead, adding more flour if necessary, until the dough is smooth and elastic (10-15 minutes). Form a ball with the dough and place it in an oiled bowl. Cover with a clean towel and place the bowl in a warm area to let the dough rise (45 minutes for quick yeast, 60-90 minutes for regular yeast).

Step 4: Pre-heat the oven to 500F and get your toppings ready (we use a pizza stone, so we preheat the stone with the oven because the actual bake time is so short). Once the dough has doubled in size, punch it down. Roll the ball out to form a pizza crust.

Step 6: Load up that bad boy with your toppings and slide it onto the stone – make sure to put LOTS of flour underneath the crust so it will slide. Bake for 10-15 minutes (or until the cheese starts to brown on the top for non-vegan pizza – usually more like 20 minutes).

Step 7: NOM it up! (Note: the pizza in the photo below looks messed up because we did not follow our own advice about the flour and it stuck to the sheet when we tried to move it to the stone! Oops! Live and learn!)

What are your favorite toppings to put on pizza?

I like zucchini, tomato, green pepper, lots of onion, spinach, and Morningstar crumbles. Steven likes all of that, plus olives and cheese. (Hmm, how did that olive end up on my slice in the top picture, Steven?)

We like to put garlic powder (not fresh garlic), cumin (yes mother – it can be used on pizza, it’s not just for chili), crushed red pepper, oregano and salt and pepper on for spices.

What I love about this crust is that it tastes like a crust you would eat in a restaurant! And you can make a big chewy crust on the end. Yum oh yum.

The only problem? It’s really hard to only eat one piece!

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By kilax, December 25, 2009 6:01 am

Happy Holidays Everyone!

My family does a holiday photo each year (you can check them all out here). They usually have a funny theme, but this year, we actually took a serious photo to send out.

Anthony, Me, Steven, Mom, Nicholas, Dad, Thomas (baby) Nick, Courtney (SiL) and Christina

Don’t I have a gorgeous family (if I do say so myself)? I am happy we took these*.

The original Ilax clan

I get to spend today** with my other family – Steven’s parents and brother! They snuck in (from Kansas City) just before the ice storm and I am happy to be celebrating the holiday with them in our home this year! We’re so lucky that they were able to come out and share the day with us. It’s so nice to slow down and relax for once.

However you spend the day, I hope it is wonderful! Leave me a comment telling me your favorite part of the day!

*Even though, uh, it was 25 pounds ago
**I will see my family in January

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By kilax, December 24, 2009 6:14 am

We’ve been searching for art for our dining room for a few years, but we’ve struggled to find anything that suits our tastes. And our dining room looks so sad and plain (I apologize for the nasty photo taken with flash).

We knew we wanted three pieces, and possibly a theme that tied together, but we couldn’t find nature scenes that weren’t cheesy or graphic prints that were “us.”

A few weeks ago, I saw some simple graphic prints in the art shop across my office and fell in love. The problem? One print was about $150 each (with frame), and that was after the 50% off discount! I snapped a photo and sent it to Steven, to show him what I had in mind.

And he suggested we buy canvases and do it ourselves! Yes, I was skeptical*. BUT, we bought the canvases this weekend, and Steven painted them on Sunday! And voila! We now have art! We are counting this as our holiday gift to each other, and I couldn’t be happier to finally have something hanging in our dining room. I think they turned out great! (And guess what? Steven used our house paint to paint them! So the colors definitely tie together!)

Do you have art hanging in your home? How did you choose it? Did it take you a long time to find the “perfect” piece(s)?

*Due to my lack of artistic talent, not his.

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By kilax, December 23, 2009 5:58 am

Yesterday was Steven’s birthday, and even though I had to work, I wanted to make the evening as special as I could!

What do you do to make your loved one’s birthday special?

On my train ride into the office, I got off quite a few stops early to go to Steven’s favorite bakery (Deerfields) and pick up some of his favorite donuts for him (yes, the same donuts last year’s donut tower was made out of)! When I got off the train, the conductor said “Leaving so early?” When I told him I was going to the bakery, he said “Deerfields? I LOVE that place! I would hold the train for you if I could.” Ha. What a nice guy. I wish he could have held the train for me! Luckily, the bakery is right by the station, so I walked there (in the snow) and back and caught the next train. I made sure to pick up donuts for two of my coworkers too!

Steven picked me up after work, and we went to Red Robin for dinner. Red Robin is actually my favorite restaurant, but Steven wanted to go there since we hadn’t been for awhile. I love it because they have two different kinds of veggie burgers and BOTTOMLESS Vegan Steak Fries! Of course, the veggie burgers aren’t vegan, so I get the Red’s Rice Bowl without the fried noodles on top. I still love going there because I think it is great that they cater to so many diets. They even have a great tool online for calculating the calories in your meal.

Onion Rings

Red’s Rice Bowl (actually on a plate)

Whiskey River Boca Burger with Fries

Plus, the give you free ice cream on your birthday (after they sing you an obnoxious song of course)! You can’t beat that!

Steven opened his gifts before dinner. I gave him Pictionary, the same lego calendar I got Lauren (it’s so cool!), his favorite Christmas Tree Cakes, and a little monkey (we have an inside joke that he likes monkeys). A few days ago, I told Steven not to go in my closet because I had a small present in there for him that was not wrapped. So during dinner, I said, “Oh no! I just realized I left that unwrapped gift at home! You will have to open it later.” and acted all sad. But it was a trick (more below).

After dinner, we went bowling. Fun fact – we used to be on a league so we both have our own bowling balls and shoes.

I was a bit rusty – it’s been awhile! We bowled three games and Steven’s top score was 190 and mine was 132.

Steven had one of his donuts when we got home.

Is it salmon flavored?

The glorious inside of the donut

After he finished the donut, I gave him the “little gift” that was in my closet – which was really a HUGE gift that I could not have taken to the restaurant.

I got him the weight stand he wanted, and get this, I only paid a fraction of the price it was listed for on amazon! We have a reward program at work, and I used my points to get $80 worth of amazon gift cards to use towards his gift. Score! It felt good to get Steven something I know he really wanted AND needs!

The new weight stand (before, the weights just sat on the floor in this spot)

I hope Steven enjoyed his birthday – I know I enjoyed it!

What what your perfect birthday day be like?

I actually got mine this year– I got to spend the day on the river, relaxing, then eat vegan chocolate cupcakes and cake!

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By kilax, December 22, 2009 5:07 am

This is a weird post, because I am trying to pinpoint where a feeling is coming from… and I really can’t. So please bear with me and let me know what you think. (P.S. Steven turns 29 today! Happy Birthday you old fart Steven!)

As you may recall, my floor potluck was last Thursday.

There are about 100 people on my floor and I think there was enough food for 300. Seriously.

There were at least 6 rooms filled to the max with plates and plates of food. I actually took photos to show you how ridiculous it was, but it would be inappropriate to post them. Basically, there were two dessert rooms, three rooms of entrees, one appetizer room and I think one more room filled with food. It was just too much. It was overwhelming.

I have been in situations where there is WAY too much food per person (hello, family gatherings) but it has never made me feel this bad, and grateful at the same time before.

I felt guilty that there was just SO MUCH FOOD for each person. And I think almost everyone contributed something. The potluck had an “ethnic” theme, and since I work on such a diverse floor, there was an amazing variety of food (a lot homemade). Just, so, so much of it. I kept saying, “I cannot believe how much food there is here. We are so lucky.” And I was grateful that everyone was so generous! And the party was a blast. We had food set up all over the floor, and people were congregating all over, chatting cheerfully and singing songs… it was very festive.

I just felt weird being around so much food. I knew a lot of it would go to waste and I knew the amount of food present was not necessary. I felt wrong to indulge in so much food, for some reason. I guess, I just feel like there is no reason to have 75 different dishes. It’s too much. It left me feeling bad.

Of course, after I wrote this on Saturday, we went shopping for groceries for ourselves and 3 extra people who will be here for 5 days. We had to shop at four different stores (ugh) and our first cart looked liked this:

And we had this many groceries to put away:

Hypocrite much? We are definitely focusing on simple meals, and not making a TON of dishes (drives me nuts) but still that is a lot of food. ‘Tis the season to indulge?

What do you think? Have you ever felt like this around an abundance of food before? Or am I just thinking about it too much?

Interestingly, Paige wrote some similar thoughts on cruise-ship food at the end of this post – I bet she would love to hear additional feedback! Check her post out.