Alarm Clock Musings
Getting up was surprisingly easy today – and I figured out something about our alarm clock that I’m really excited about!! My whole life I’ve woken up to a radio, because processing the music helps wake me up. But the husband is REALLY picky about getting “annoying” songs stuck in his head first thing in the morning (I put annoying in quotes because one time I listened to Celine Dion, who I love (!!) and he was so furious at me! And you can imagine how Christmas season was when our station played Jingle Bells first thing….) Anyways, I like to wake up for 10 seconds before I have to take my arm from the warm covers and press snooze so we’ve had this conflict for the 3ish years we’ve been living together (and of course I’m in charge of the alarm because I’m the one who wants to get up early!)
SO anyways, I found that my alarm has a really nice beep for the buzzer – and it starts slow and gets more intense as the seconds go by! PERFECT solution to my 10 seconds of hesitation and the beep is gentle enough that the husband can’t complain too much.
So that’s what I did from 4:50 to 5 this morning (fiddled with the alarm) and so I bounded out of bed. Yes, I’m entertained by simple things 🙂
Breakfast #1
Toast with jam while I checked my email…
Workout
I was one of 5 people in spinning this morning. But I tried to enjoy it because the New Year’s rush is about to hit and we’ll have to get there 20 minutes early to get a bike. Although I’m happy more people are exercising for their own sakes, I’m NOT looking forward to it! 400 kcal burned. My heart rate was rather low today and I’m not sure why. But I did enjoy my new sports bra!!
Breakfast #2
Yum, yum!!! Back to oatmeal with banana, walnuts, flax and peanut butter. I need this to last me until 1 p.m. – but I might need a small snack to hold me over.
The hot buttered rum coffee SMELLED heavenly, but it tasted more like regular. I think it’s going to make an AMAZING latte (which always brings out the flavor more). They didn’t have this in decaf, but I am willing to drink caffeine for this flavor!
Breakfast calories: 530.
Off to work for a bit. I’m bringing home lots of my office decor today, so it should be fun.
kathryn says
Hey Kath, I was just curious as to how tall you are?
I am new to your site and see that at your heaviest, you were 150, and now you are at 120.
I used to way 230, and am now down to 155(ish). I am also 5'11/6'0.
Unfortunately, when being overweight for so long, you are unable to really compare yourself to other people in terms of general body shape.
That is why i asked how tall you were, so that i could better gauge in my mind.
Kath says
Kathryn,
I'm 5'2" with a small frame but am pretty muscular for my size (especially my legs). I've found I usually weigh 5-10 lbs more than other petite 5'2" women.
Trish says
Do you weigh a banana on the Salter Food Scale with or without the peel?
Kath says
Trish,
Without!! You only weigh what you eat.
Becky says
Shoot! I weighed mine with the peel this morning! It makes sense to weigh it with out….but I was bringing it to work and didn't want to unpeel it before I was eating it! Oh well…..I guess its better to over estimate than under estimate.
karen says
You must check out the zen alarm clocks from Now and Zen (www.now-zen.com)!! These gorgeous clocks/alarms operate on the principle of progressive sound. The chime begin softly and becomes increasingly loud and more frequent. You and The Husband will love these waking up with these gentle (but effective) sounds. They come in an assortment of wood finishes and clock faces.
Re:Tthe food scale habit – I fully agre with your view, Kath. I don't think weighing your food is obsessive at all–I think this is all part of being conscious of your health. For me, it is freeing to know exactly what it is that I am consuming so that I can make smart decisions. It's reflexive for me to check out the calorie content and weigh my food (whenever practical). It's emotionally liberating for me to know what I am consuming, and no different than reading labels or choosing local and/or organic produce when accessible. BTW, the Calorie King software with the calorie counter is free if you download the desktop version, although you won't receive the whole package. So if any of you are seeking an online nutritional database, this does the job.
Kath – One of my favorite features of your beautifully designed blog is the quote by Micahel Pollan. I love being greeted by that simple, profound statement first thing. (BTW, Pollan has a a follow-up book coming out next week,)
Kath – Thanks for answering my plea re: the last name snafu so quickly, and my question re: your calorie intake. Your strategy makes pefect sense!
Kath says
Whoops!!
The most accurate way to weigh things is to weigh only what you're going to eat, raw (since cooking methods vary and can change the water content percentage – think boiling vs. roasting). Obviously things like an apple core can't be removed before eating, but generally I just subtract 1/2 an oz or so for the core if I plop a whole apple on the scale. Or things like the skin of a fish if you don't eat the skin.
You can make it as tedious or general as you want. Mostly, though, these little things won't make much difference. I don't worry about the skin of fish or apple core since those are both very healthy but I would take note of the grams of a block of chocolate or 10 vs. 20 grams of peanut butter, since both of those are very calorie dense.
I don't want to come off as obsessive here, but if you're going to weigh things, you want to do it accurately!
VeggieGirl says
haha, I too changed my alarm from playing music to having a beeping noise – now I can get up without any difficulty! :0)
ooh I see you had that scrumptious oatmeal-concoction again!!
Kath says
Karen,
I love the way you put things!! This is very true about using a food scale: "It’s emotionally liberating for me to know what I am consuming, and no different than reading labels or choosing local and/or organic produce when accessible."
I'll have to check out those alarm clocks, although I think I solved our problem since my nice buzzer does the gradual thing too.
Glad you like the Michael Pollan quote! I got a book by him for Christmas and also read an article he wrote recently and it was brilliant. He makes it all seem so simple: eat what your grandmother would have recognized as food.
Cathy says
Hey Kath! I got Pollan's book Omnivore's Dilemma for Christmas and so far it's really good. I am glad I took a science class already b/c the beginning is very descriptive in regards to carbons and isotopes…..it could be a little confusing! I love his writing though and he always makes the simplest points! Have a great day!!
Kath says
Cathy,
That's the one I got! Not sure when I'll get started reading. Maybe the week after next. I'm reading Losing Julia right now…
K
Tina says
I'm having a lot of trouble getting back to good eating habits since Christmas. I'm at my parents' house and there are so many treats and temptations around the house that I cannot just hide or throw out. Anyone else having this problem or have any suggestions about how to get back on track? I'm so frustrated with myself!
karen says
I loved that book, Kath and Cathy! Pollan's new book, released on January 1, is called "In defense of Food: an eater's manifesto."
Kath – One of the foods I have been aiming to introduce into my diet on a regular basis is avocado. I tend to stick to olive oil, walnuts, almonds and flaxseed for my healthy fats, bec. they are so simple, whereas avocado seems like it is such a bother, although I love the flavor. Any ideas for easy preparation of avocado and/or recipes? Thanks!!
Sara says
This feels like a dumb question, but is coffee, even flavoured, all 0 calories? You can tell I am definitely not a coffee drinker (I don't even know how to make it!) but I got a nice coffee machine and flavoured ones for Christmas.
I am know that the milk/sugar /whatever of course would add calories, but is coffee and water basically no calories?
I am thinking that a coffee with half skim milk (is that a latte?) would be yummy every so often before work.
I notice you drink it often enough but don't list the actual calories for the coffee itself so thought I would ask 🙂 Thanks for your help!
Gen says
Kath,
I'm just curious as to what you think about this—this morning I ran/walked 3.4 miles on the treadmill for 40 minutes and then immediately went to a strength training class for 60 minutes–my heart rate monitor (same as yours) said that I burned 874 calories from starting on the treadmill to right when my strength class ended–can this be right or do you think it is off by about 400 calories, i.e., I really only burned 474 calories. I am 5'6 and 128 pounds. Do you think that my heart rate monitor is reading accurately? If this is inaccurate then my HRM is really cruel!
Thanks for everything!
Gen
Steph says
Hello! I just started reading your Blog this week and it is really inspiring! I have put on 30 lbs since graduating college about 3 years ago and getting married. I'd love to lose this weight, but can't seem to get motivated. At the end of a day at work, I don't have the energy to exercise. And the thought of getting up at 5am sounds horrible! My question is, when you began your weight loss journey, how did you stick with it? What kept you motivated in the beginning, before you saw any results? Thanks!
Kath says
Tina,
You're not alone!!! I have the same trouble at my parents' house. Try keeping a hand-written food dairy. You MUST write down everything you eat. It will make you think twice about what you're nibbling on!
Karen,
I mostly eat avocado on sandwiches (with turkey, smoked salmon, or ham) or dice it over a salad – or over things like tacos or burritos. Really it's good with anything!! I use it as a substitute for cheese on sandwiches a lot because it's got nice flavor and consistency but is less calories (if you watch the amount). I'm not sure of any specific recipes with it, but you could try searching CookingLight.com – I know they have had quite a few this year.
Sara,
Good question! Flavored coffees don't have any calories. The beans are soaked or infused in compounds (both natural and artificial) to add flavors, but they are still coffee beans – just ones with a smell! A coffee mix – as in a powdered mix – might have dehydrated milk or hydrogenated oils in it, so make sure when you're drinking flavored coffee it's unsweetened and looks just like regular (but with a fun smell and flavor!)
Gen,
It could be right, but it doesn't sound likely. I'd guess you burned about 300-320 kcal during your run/walk. My question is: what was your heart rate during the sculpt class?? If you were breathing hard and your heart rate was really high, then it's possible the HRM is accurate. But do note (and I think it says this in the Polar instructions) that the HRM is only accurate when your HR is over 110 (I think that's the number), so if you were only at 90-100 beats during the class, it's probably inaccurate. That's the one bad thing about HRM's – they are really only to be used for cardio, so unless you can keep your HR in the cardio zones during a weight class, it's not going to be an accurate number. Based on my experience in weight classes, I'd guess between 200 and 300 kcal for an hour class.
Steph,
First off, you've got to TRY getting your workouts done first thing before you decide it's not for you!! I LOVE working out then – it's when I have the most energy!! Like you, I'm empty of energy in the afternoons/evenings.
But to answer your motivation question, my body started responding to eating well and lots of exercise very quickly and I felt so much better even after the first few weeks. The pounds started coming off consistently right away – once I decided I was going to lose. Remember – it's a decision and nothing is holding you back from losing the weight but your own actions. Once I started seeing results, THEN I was motivated. I firmly believe that you just have to go through the motions of being healthy first, and THEN when you see it works, you'll want to continue. It's getting started that's hard, but once you're going it only gets easier!
Laura says
hey Gen,if you entered your weight and height into the monitor,it should read accurately.There is no way that it can be off by 400 kcal.It seems reasonable to burn that many calories,because you exercised for 100 minutes.
Gen says
Thank you Laura and Gen–
My height and weight is entered into my HRM. My heart rate was at over 160 on the treadmill and then dropped to around 120-130 when I started the weight class, and then varied from 110 all the way up to 158– Those lunges and squats always make my heart beat pretty fast. I was just curious–it makes me wonder why I'm not stick thin if I burn that many calories on a regular basis and that I eat healthy things…I am working on my portion control, so maybe that is why?
Kath says
Gen,
It sounds pretty accurate, but I'd do it a few more times to be sure it wasn't a fluke or something. But if your weight class was really challenging, then perhaps it's all correct.
Kath
Brenda says
This is a great web site for estimating calories burned by activity:
http://www.caloriesperhour.com/
It is under the Calories Burned Caluculator tab. It seems to be very close to what my HRM says when I check it.