By definition, diet is what you eat. Even when you are not “dieting” that is your diet. For improved health and weight loss the following is my new diet (again).
Now that I’ve started riding the bike again it’s also time to start eating right. The following is a typical ideal day of meals. In other words I realize there will be days where I don’t follow this exactly and maybe pop a bowl of popcorn in the evening and cover it with an insane amount of real butter or something. That’s OK as long as the ideal is the norm, because over time the exercise and diet will impact my health and weight in a positive way. So, here it is.
First is a glass of milk first thing out of bed to give the body some protein rich food as fuel. While I’m drinking that I am fixing my first cup of coffee which I drink while I am preparing the weather for my friends on the internet (see www.TucsonWeather.us for more). I do put 1/2 and 1/2 and honey in my coffee. Honey is much better than refined sugar, but it would be even better to skip the honey altogether. However, I like it, so I’ll just have to bike or hike a little farther!
After the coffee and the forecast I drink some water and go on a bike ride. Immediately when I return I have a hard boiled egg. Your body wants protein after a workout to start repairing the muscles you used and abused. While I am eating the egg I am getting a bowl of oatmeal ready. I add blueberries and a scoop of Whey protein. Nutritious AND delicious! Sometime in the morning I will start having a tablespoon of Cod Liver Oil. (I haven’t made it to the Walgreens yet) I know, I know, you think it’s gross and for most people it is. For some reason not only can I stomach it, but I actually like the taste! It reminds me of the ocean. Anyway, Cod Liver Oil is chalk full of Vitamin D and Omega 3. Sooo good for you.
For a mid morning snack I’ll have an apple or orange or pear or nectarine.
For lunch it’s the big salad. Usually a big bowl of the Spring Mix with avocado, tomato and a can of sardines added. For dressing I use Apple Cider Vinegar with Olive Oil and Sea Salt. I don’t always add the sardines (again, another great source of Omega 3) and sometimes I might add cucumber or onion.
For a mid afternoon snack I might have a yogurt or a handful of almonds or maybe a couple of carrots.
For dinner it’s something light and before 8pm. A few chicken livers maybe! or perhaps a stuffed artichoke. mmmm.
Sunday is anything goes day. The goal is stay 80% or better on this plan during the rest of the week. Too many carbs are bad for my body type and this diet is low on carbs and high on fiber and protein. Blueberries are a great anti-oxidant. Apple Cider Vinegar is a pro-biotic and avocados and olive oil have the good kind of mono-saturated fat.
OK, enough writing. My oatmeal is ready. Have an amazing day!
I want to try this in 2010. I’ve climbed Pusch Peak a couple of times and Picacho Peak once, although it’s been a couple of years since I’ve done either. I’d say at my current fitness level, I’d be looking at a couple of months of pretty intense hiking. Assuming I got serious about this right away, I could try it this Spring.
What am I talking about? Hiking from Catalina State Park (2,700′) to the top of Mt. Lemmon (9,080′). Looks like an all day hike with wonderful scenery and a quite a leg burn. Read much more about it here. I’ve already hiked to Romero Pools numerous times including a few days before Thanksgiving and the day after Christmas. Here’s a nice map of the trails leading out of Catalina State Park.
April sometime would be a good time to make this hike. Plan B could be November, which would give me all year to get ready. I’ll let you know!
With my camera, but still.
I decided that today would be a great day to start a morning hike along the Linda Vista Loop, just a couple miles up from the apartment (actually, I decided yesterday was a great day to start, but since I didn’t, today was a great day to start). It was warmer than it’s been thanks to a nice cloud cover, but the wind was kinda gusty. I figured I would warm up once I got on the trail. Turns out I was right. 50 degrees is kinda refreshing when you are huffing and puffing. (the trail has a 300 foot vertical climb and I started out at a brisk pace… plus I am not in my best shape yet)
I was probably a little past half way around the loop when I heard some crashing through the bushes. Two White-tailed Deer bounding by about 50 yards in front of me! They keep trucking until they were out of sight, but then I guess one doubled back. He was maybe 75 yards in front of me just sorta posed. He gave me enough time to zoom in with my camera and get off a couple of shots. I grazed him on the first shot, but the other two were dead on! I feel like God rewarded me for getting off my lazy backside and getting out in His creation! It was a great way to start the day, for sure.
Click on the pics from this morning’s hike for larger versions.
Funny. I can’t seem to get motivated. Will I have to jog 3 – 5 miles a day for the rest of my life so I can be fit and trim and avoid dying of a heart attack? I think I’m starting to think I am more of a hiker bike rider than the runner I used to be. It’s harder than I remember!
Then there is this. My junior year in high school I returned from my Summer vacation in San Diego. I had spent the Summer goofing off at the beach and sneaking joints when I could. (I was pretty lost back then. No focus. No vision.) I reported for two a days in bad shape. I struggled through the first game and then quit so I could party. It’s one of the biggest regrets of my life! If I had to do it over again, I would have stayed home for the Summer, worked out with the team, and been the stud on the football field I should have been.
How does that relate to now? True, I don’t have anything to prove on the field. That’s for men younger than I. However, there is a life lesson for me. Press through. Set a goal and trust God to help me achieve it. I can’t let my laziness of the past few years keep me from good health now. It will be hard. I will want to quit. But if I will persevere, there will be a reward. The Bible says that work pays off:
- Proverbs 10:4
Poor is he who works with a negligent hand, But the hand of the diligent makes rich.
- Proverbs 12:24
The hand of the diligent will rule, But the slack hand will be put to forced labor.
- Proverbs 13:4
The soul of the sluggard craves and gets nothing, But the soul of the diligent is made fat.
- Proverbs 21:5
The plans of the diligent lead surely to advantage, But everyone who is hasty comes surely to poverty.
You get the idea
So, this morning, I am going to jog. I signed up for www.everyoneruns.net, a 5.5 mile run on April 14th. Ambitious considering I am having trouble running 2 miles right now! But, with persistence I can do this.
I wanted to climb to the top of Pusch Peak today, but I don’t have the 6 hours it will take. Even better, I want to climb to Finger Rock. The vertical climb is the same, but since the trail starts higher, it ends higher! Awesome views from up there, I’m sure. Plus I’ve yet to climb to Finger Rock. Maybe on Monday…
12Therefore Jesus also, that He might sanctify the people through His own blood, suffered outside the gate.
13So, let us go out to Him outside the camp, bearing His reproach.
14For here we do not have a lasting city, but we are seeking the city which is to come.
15Through Him then, let us continually offer up a sacrifice of praise to God, that is, the fruit of lips that give thanks to His name.16And do not neglect doing good and sharing, for with such sacrifices God is pleased.
I was hiking the other day. Actually, I’ve been hiking a lot lately. I signed up for a 5.5 mile run on April 11th and I am going to be ready! However, actually getting ready is WORK! As I was huffing and puffing my way up the steep slopes this concept of “Sacrifice of Praise” came to mind. I believe the Lord showed me something. I’ll share it with you and you can decide if God is speaking to you too.
I know I don’t look like it so much these days, but in high school I was a pretty good athlete. A sprinter, football player, one year of soccer even. Games and meets and matches were fun. Practice, not always. It took work to get in shape, to train the God given abilities to be able to perform at a high level (hopefully) on game day. Some of those practices were grueling. Another set of intervals when you were ready to throw up. More wind sprints after a hard practice with the coach blowing his whistle and barking at us to move it. Needless to say, there were days I would have rather been doing other things. The payoff was; being in great shape, and running a good time in the 100, or making a big play to help win the game, etc.
As I was huffing and puffing up Pusch Peak and I was noticed that I really wasn’t in the mood for a hard hike. I was tired. It had been a long day. I almost turned back, but I decided to press on. To make a sacrifice! With a payoff in mind; get into great shape (someday, with consistent training), and be ready to run 5.5 miles on April 11th. I was offering a sacrifice of hiking! I ended up making really good time compared to just the week before. My workouts were paying off! But I don’t always feel like working out.
God started showing me the parallel. Sacrifice of working out when I don’t feel like it builds discipline in my life and rewards here on Earth. Spiritual sacrifice builds discipline in my life and rewards here, and in Heaven! A win win! That is so like God.
How many times in tough circumstances do we run to the TV, or comfort food, or our favorite sin, instead of thanking God in (not for, but in) the circumstance. This is where the sacrifice of praise comes into play. Instead of running from God, or ignoring Him, when the tough gets going, this is the time to run to God! Consistently. Especially when you don’t feel like it! He is always there. He loves us soooooo much! He is close to the brokenhearted!!! He desires for us to rely on Him and to trust Him all the time, not just when life is going well.
When we run to Him we receive all of His benefits. We cry Abba Father to the caring Dad who has already met our needs forever through His Son Jesus and longs to meet them now! Why do I cry in my beer when I can cry on His shoulder? Especially when alcohol is a depressant! No. It’s the sacrifice of praise that will build spiritual discipline. Not so much because our hard work brings us closer to God, but rather, the closer we stay to God the more His presence can change us! Discipline is a fruit of the Spirit. We can only bear fruit when we are connected to the vine. Still, staying close to God can be a fight!
If working out brings a benefit, how much more spiritual discipline.
1 Corinthians 9:24-25
24Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.
25Everyone who competes in the games goes into strict training. They do it to get a crown that will not last; but we do it to get a crown that will last forever.
Next time you are feeling down. Like God has forgotten your name. Run to His loving arms. Praise His name for giving you life! For giving you His Son as a sacrifice! He hasn’t forgotten your name. He has promised to never leave you nor forsake you. Take Him at His Word, even though sometimes the going is very hard.
Psalm 126:5 & 6
5Those who sow in tears shall reap with joyful shouting.
6He who goes to and fro weeping, carrying his bag of seed,
Shall indeed come again with a shout of joy, bringing his sheaves with him.
Keep sowing good even when it feels bad. It will pay great dividends!
I just got back from Yuma a few hours ago. What a great visit with my sister and her sons and daughter. Not to mention my Dad and Mom too! We had ice cream, swam in the pool, hiked while looking for road runners, played games, went to a baseball game, and just hung out. Did I mention we went for ice cream? Thanx for all the fun you guys!
Click on the pic for more pics on my web site!
a.k.a. the joys of management. I was minutes away from leaving on a half day hike to the top of Pusch Peak when my phone rings. The wrong weather is airing in Jackson, Michigan. Today is July 4th, so we are running “Holiday WXs” which just means they are assigned a different number in the automation system. Since everyone has the day off, the announcers are voice tracked and there is a holiday playlist in place and everything should be wonderfully on auto pilot! Apparently, not so much.
Having received the call, I go in to work to redo the WXs. I also e-mail Robert to make sure he did them to begin with. He did. He also resent them, even though he is no longer an employee as of yesterday! I recorded new weathers as well and sent them. Jackson, MI July 4th WX has been sent three times now! If there is a problem, it’s technical, which means I had to skip my hike for no good reason.
It’s an hour later than I wanted to leave and already 83 degrees. If I left now, I’d be hiking down with the temps near 104. I think I’ll ride my bike
Did I spell that right? No worries!
The bike ride was awesome this morning after a frustrating week. I got called in the early early AM twice. Tuesday and Thursday. The second time to go in and work. It really threw off my work out rhythm! As a result, I only rode my bike twice this week
I was really looking forward to a hike this morning, but after sleeping in I didn’t think I’d have time. I have an eye appointment at 11:00. So, I rode the bike. It was 91 degress when I left at 9:00. After I carried my bike downstairs and hopped on, I was thinking. “91 is pleasant.” I must be used to the heat.
So up the hill I went. It was the first time since I restarted my workout that I was able to climb the hill with no rest in the middle! Normally I stop at a stop sign at the top of the steepest hill on the climb to catch my breath and have some water before I continue on. This morning I huffed and puffed right through!
I didn’t stay long at the Pima Canyon Trailhead either. A few drinks of water and bit of stretching and then it was back down the hill. Yippeeeeeeee!
Then I noticed. I had a bit of a head wind going down slowing me down. that means my climb was a bit wind aided Still. It’s progress. I still want to loose like 30 pounds of fat and add half that back as muscle. If I keep working, maybe someday it’ll be more than just a dream!
The workout routine continues. Very nice hike this morning to the “first saddle” on the Pusch Peak Trail. 1,000 feet vertical and maybe 3 miles round trip? It is more intense overall then the bike ride since it’s more effort for a longer duration going up. Really keeps the heart pounding for most of the hour and a half!. Coming downhill you really use your quads and concentration. On the bike you just coast down at 40 mph! Yippeeeeeee!
It was hot early! I left the apartment at 7:50 and it was already 84. When I got home just barely after 9, it was 98! It’s 107 right now and just 11:30 a.m. Heat advisory today. Be advised. It’s Hot
While I was hiking, the Lord was reminding me about keeping my eye on my walk. How it’s so easy to get our eyes off the trail and end up on our rears! We can all avoid many troubles in life if we’ll just stay close to the Lord and take careful steps on the trail of life.
God is good! He longs to have that relationship with us. He is passionate about it! So much so He gave His life as payment for ours! I think the reason God has told me not to ever forget how much He Loves me, is because when I do is when I get discouraged. When I remember how much He is for me! That He is passionate about guiding me, even transforming me into the likeness of Christ!, I get excited and the joy of the Lord becomes my strength! Strength to stay close to His love, and His best, for His glory!