Resolution 18: Eating Light at Night

Eating Light at Night

Unlike most of my blog entries, this one is going to lack research to support my goal. That's right, I am going rogue on this one. This week, I lean on nothing more than instinct. 


Most days I eat lighter during the day, thereby ingesting the bulk of my calories after I return home from work (between 5:00 and 6:00 on most days). On a typical day, I take in around 300 calories for breakfast, maybe a 100 calorie snack, and then about 400-550 at lunch. Then, as the stress of the workday fades away, my discipline fades with it. Part of this is because Scott and I often enjoy dinner out with friends or family, and I commonly lose dietary focus when having a good time. Another reason I take in extra calories at night is simply because it is in the evening that I find myself fighting certain cravings; primarily, I crave sweets--chocolate mainly. The third and final reason: at night I simply have more time to eat. Add these three together and it not surprising that I consume the largest increment of my calories in the evening. 


Even though I commonly am able to stay under my calories allotment each day, I don't think it is healthy for me to be consuming almost half of them in my final meal of the day--especially since some evenings I may not eat dinner until about three hours prior to tucking myself into my bed. Sometimes, when I finally submerge myself in sleep, I am still significantly full from dinner or a nighttime snack. My gut tells me that is simply not the best way to go about calorie consumption. So, this week I start to change this trend. 


Today was day one of this goal, and I am really proud of how it went. I started with my typical breakfast of 300 calories; I had an apple as a mid-morning snack; I ate my 600 calorie lunch of whole wheat pasta, chicken, and veggies (made for me by my loving husband); and then for dinner, even though out with my parents and surrounded by tempting  Mexican goodness, I consumed no more than 600-700 calories by sharing an entree with Scott. It was by no means a perfect day, but it is indeed a step in the right direction. Now, I keep the momentum going into the rest of the week.

An update on last weeks resolution:

I did a lot of research and made a handful of phone calls, and here is what I have decided. 

1. I am going to try out Breathe Yoga Studio. I like the idea of this place for a variety of reasons: (A) it is close to home and therefore convenient, (B) it has a variety of classes so I can work my way up from a beginner level, (C) it has a "punch card" option which means I won't need to worry about missing classes on set dates--perfect for my crazy schedule, (D) I think I will enjoy yoga, and (E) the price is right, especially with the discount provided for teachers. 
2. Scott and I purchased a summer membership at The Links of Bryon. There are few reasons why this was a perfect option for us: (A) by sharing a membership with my husband I have an exercise partner; (B) I really enjoy golf; (C) the executive style course is perfect for me, who is learning, and my husband, who is still recouping from his shoulder surgery; (D) we are able to golf for "free" at a variety of area courses with our membership; and (E) the price was perfect, especially with the 15% by enrolling in April. 

Now that the plan is laid out all I have to do is follow it. 

Resolution 17: Make Plans to Keep Motivated

Make Plans to Keep Motivated

It is no secret that I detest working out. There is the sweating, the extra showering, the sucking up of otherwise free time, the overheating, and the list goes on. It is for all these reasons that it is extra important that I stay motivated. So, since I have a little extra flexibility in my summer months due to my teaching schedule, I am taking this week to do some research in regards to what fitness activity I want to take on this summer in order to add a bit of variety into my life, physical fitness wise. 


According to the Mayo Clinic, one of the major barriers to fitness is that it is perceived to be boring. ***Ding, ding, ding! We have a winner!*** The article goes on to explain that it is important to choose an activity that is enjoyable, to keep the routine varied, and to explore new options. Thus, my research begins. SparkPeople's online article "8 Things to Consider When Choosing a Gym" has some good ideas, including taking into consideration the location, hours, staff, cleanliness, classes, as well as cost. Although I am not looking for a gym per say, I find the criteria fitting. Additionally, since Scott and I share a busy summer schedule, I need to have flexibility; therefore, I would like a series of classes/activities that I could attend on an individual basis, maybe with a punch card or by appointment. I want to avoid paying for a select set of weeks/months, only to find I am unavailable during half of the scheduled sessions, and thereby out half of my money. It is also important to me that the class/activity I select is basic enough for a beginner like me to not feel as if I am in over my head. 

I will be exploring potential fitness opportunities, which exist in Rochester, related to the following types of activities (since these are the types of things I find fun):

• Dancing
• Golf
• Yoga
• Kick-boxing
• Swimming

I believe it may be difficult to reach all of my criteria, but I shall find out. If you are familiar with the Rochester, Minnesota area and its fitness opportunities, I would love suggestions! (Just leave them in the comment section.)

Resolution 16: Reducing my Screen Time

Reducing my Screen Time

I suppose it is ironic that I am writing this using my computer...this blog post that is accessible only via a computer, tablet, or smartphone. Nevertheless, my goal this week is to decrease my screen time, particularly any screen usage outside of the work day. 

In preparing my students for MCA testing, I go over some basic testing tips. One of those tips: turning off the t.v./computer/cellphone a few hours before bed to ensure a better night of rest. (The back-lit screen hampers deep sleep in many, according to U.S. News.) I teach them this, yet often I am watching t.v. until the moment I crawl beneath the covers (sometimes, I even watch it while beneath the covers). Not only can too much screen time decrease the quality of sleep, but according to ABC News it can also "[up one's] risk of heart attack and stroke by 113 percent and the risk of death by any cause by nearly 50 percent compared to those who spend less than two hours daily in screen play--regardless of whether or not they also work out," as opposed to the typical four hours of non-work screen time a day that is average for most Americans. When adding all this together, it makes me realize that it is time for me to follow my own advice and turn the t.v. off earlier each day.


For those of you who know me well, you know how difficult this will prove for me. This goal is being set by me after all: me, the girl who refers to her Entertainment Weekly as Newsweek, because it is the only news I really care fully about. Point blank: I am a t.v. and movie junkie. Every week I rush to get home in time to watch so many shows (or DVR them if getting home is not possible)--Desperate Housewives, Once Upon A Time, Mad Men, Smash, How I Met Your Mother, Big Bang Theory, Switched at Birth, Glee, Pretty Little Liars, Vampire Diaries, Mike & Molly, New Girl, Happy Endings, any cheesy film on the Halmark channel or IFC, House Hunters, Survivor, Jane By Design...and I know I am missing a bunch. So, with that, I must finish this entry, seeing as I have plans to be in bed by 10:30 and I am writing this using my back-lit laptop.






As for last week's goal: I did remarkably well. Even on tightly scheduled days I was able to either head home to a home-cooked meal made by Scott or I shared an entree when out to eat. Only on Thursday, the day of the Section 1AA speech meet did I cave, having a small Shamrock Shake during our team's traditional stop at McDonald's. All other choices were ones I was proud of. Overall, I feel good about the past week.

Resolution 15: Be Smart When Eating Out

Be Smart When Eating Out

I fear that this weak will be filled with more challenges than usual when it comes to making healthy choices. Tomorrow, I will be working until at least 4:30/5:00 PM, but with a need to return to school by 6:45 PM: this will make it tempting for me to pick up something quick to eat. Needing something quick to eat, often means a drive-through. A drive-through often mean a sure-I'd-like-fries-with-that moment. See, that will be challenge one. Then, Tuesday I will be curriculum writing, which means heading out to eat with some of my English teacher friends: challenge two. On Wednesday, since it is the first working Wednesday of the month (since last week was Spring Break), I will have a Faculty Representative's Meeting: these are commonly followed with a few of us FRs heading to Newt's for supper. This will prove to be challenge three. Then, on Thursday, we head to the Section Speech Tournament in Northfield. Traditionally, we stop at McDonald's on the way: challenge four. On Fridays, after a long, hard week at work, a group of us teachers head to Whistle Binkie's to celebrate our survival: challenge five. 


It is these expected challenges that lead me to this week's goal. This week, I master the art of eating healthy when eating away from home. These techniques, all taken from the USDA's Choose My Plate site, are the ones I will attempt to closely follow:

• Order drinks that contain zero-few calories: water, diet soda, tea, etc.
• Opt for whole-wheat bread, when available.
• Start with a salad/vegetable: fill up in the healthy so there is less room for the not-so-healthy. Plus, order the dressing on the side.
• Order items that are steamed, grilled, or broiled. Avoid fried food.
• When available, order a smaller size/portion.
• If at a place with larger portions, I will: (a) share my entree, (b) set aside half before I even take a bite and place it in a to-go box, or (c) simply stop eating when I am full and not worry about the wasted food.

I believe that by following these six guidelines, I will be better able to control my choices while eating out this weak.

Resolution 14: Take the Plunge

Take the Plunge

My much awaited spring break has finally arrived, and with it comes some much needed free time. A week with no speech practices, no tests to grade, no course planning to do, no meetings... As much as I love my job, it comes with quite a frantic lifestyle, and now, for one week only, I get to take a breath for a change. Already, I have finished Catching Fire and started Mockingjay, cleaned the bathroom, vacuumed the basement, and completed three loads of laundry. And now, I turn my focus to working out: filling my rare free time with a daily opportunity to burn some extra calories.

Since I have some extra time, not tethered to my typically restrictive schedule, I plan to use it by working out in a way I often can't fit into my agenda. This week, I will be swimming. Since I can't swim with the ease of heading to the basement, or by taking a step outside, it's not an activity that I commonly fit into my days. Despite the fact that I can't do it often, swimming is one of the few workouts I actually enjoy. There is something about burning calories and not feeling the sweat drip down my back that is simply appealing.

It is no secret that swimming is healthy. It allows a person to burn calories without the jarring impact on joints, yet still providing resistance. It is an all-over workout that is extremely heart healthy. Plus, in just 30 minutes, lap swimming can burn up to 490 calories. Combine all of that with the fact that it's one of the rare exercises that I don't despise and we have a winner!

Results: Month 3