Last night I received some semi-devastating news (devastating to me at least). I've been seeing this new doctor for diabetes, and she wants to keep a really close monitor on my numbers. My HbA1c (which measures out the average of my blood sugars for three months) was 6.9. Ideally it needs to be under 6.5, but preferibly at 6.0-6.2. 6.9 is okay, but it's the highest it's been in a long time - and that's with a higher dosage of diabetes medicine, so that was a bit of a scare for me. I really need to be more dilligent with checking my blood sugars, making sure that I don't eat too many carbs/sugars, and that I get plenty of exercise.
My cholsterol levels were a little higher than my last test, but those numbers were good. The doctor is concerned because it did go up. My cholesterol was at 170, with my HDL (the good stuff) at 63 (they recommend that this be over 40) and my LDL (the bad stuff) at 77 (as a diabetic, the LDLs need to be under 100; I take a small dosage of lipitor because even Lance Armstrong couldn't have LDLs under 100!). My triglycerides are 149 (the doctor wants this to be under 150, so this is cutting it close!).
The doctor also gave the lecture about pregnancy. Not that I'm going to be pregnant anytime soon. She said that if I don't monitor my diabetes now, if I plan on having a child, there's a high chance that the child will develop some kind of malfunction. Apparently, it's pretty common for diabetics who don't monitor their levels and are pregnant, to have children with undeveloped body parts such as the brain, liver, kidney, etc. This was a total shock to my body and gave me yet another reason to HATE it! I'm still swallowing this reality and will deal with it privately.
I spoke to my chiro practor about this. He recommended that I do a thirty day challenge for myself. He said to start with something small and simple. Name something that I will (or won't) do each day for thirty days. At the end of the thirty days, give myself a treat. So here's my first challenge to myself: NO FRIED FOOD for thirty days! This is tough because I have such a penchant for fried food, but I think I can do it. My health is worth at least that. The 1 hour deep tissue massage I promised myself is worth it too.
In the end, I just really need to get my ass in gear and get healthy. This is why today is the first day to doing all of this - slowly but surely adjusting eating habits, making sure I get at least 1 hour of good exercise Monday-Friday, and monitoring my blood sugars. It's hard and ambitous. But I just need to get through this one step at a time. Wish me luck and feel free to cheer me on along the way.
Monday, July 30, 2007
CrossFit One World W.O.T.D.
Warm-up
Row 1000 meters
Three sets of 10:
Samson stretch
Cobra stretch
Pull-ups
Push-ups
Sit-ups
Squats
WOD: "The Filthy Fifty"
Complete the following for time:
50 box jumps 12"
50 jumping pull-ups
50 kettlebell swings 15#
50 walking lunge steps
50 knees to elbows (on floor)
50 push press 25#
50 supermans
50 wall ball shots 10' 8#
50 push-ups
50 high jumps
Joanne's Final time: 31:49
OWMA Quotable Quote
"Does this mean we'll have bathrooms before the second anniversary?!"
- Joanne
Row 1000 meters
Three sets of 10:
Samson stretch
Cobra stretch
Pull-ups
Push-ups
Sit-ups
Squats
WOD: "The Filthy Fifty"
Complete the following for time:
50 box jumps 12"
50 jumping pull-ups
50 kettlebell swings 15#
50 walking lunge steps
50 knees to elbows (on floor)
50 push press 25#
50 supermans
50 wall ball shots 10' 8#
50 push-ups
50 high jumps
Joanne's Final time: 31:49
OWMA Quotable Quote
"Does this mean we'll have bathrooms before the second anniversary?!"
- Joanne
CrossFit One World W.O.T.D.
Warm-up
N/A
WOD: The Filthy Fifty
Complete the following for time:
50 box jumps 12"
50 jumping pull-ups
50 kettlebell swings 15#
50 walking lunge steps
50 knees to elbows (on back)
50 push press 25#
50 supermans
50 wall ball shots 10' 8#
50 push-ups
50 tuck jumps
Joanne's final time - 31:49
N/A
WOD: The Filthy Fifty
Complete the following for time:
50 box jumps 12"
50 jumping pull-ups
50 kettlebell swings 15#
50 walking lunge steps
50 knees to elbows (on back)
50 push press 25#
50 supermans
50 wall ball shots 10' 8#
50 push-ups
50 tuck jumps
Joanne's final time - 31:49
Wednesday, July 25, 2007
CrossFit One World W.O.T.D.
Warm-up
N/A
WOD: Twenty-One
20 push-ups/1 sit-up
19 push-ups/2 sit-ups
18 push-ups/3 sit-ups
17 push-ups/4 sit-ups
16 push-ups/5 sit-ups
15 push-ups/6 sit-ups
14 push-ups/7 sit-ups
13 push-ups/8 sit-ups
12 push-ups/9 sit-ups
11 push-ups/10 sit-ups
10 push-ups/11 sit-ups
9 push-ups/12 sit-ups
8 push-ups/13 sit-ups
7 push-ups/14 sit-ups
6 push-ups/15 sit-ups
5 push-ups/16 sit-ups
4 push-ups/17 sit-ups
3 push-ups/18 sit-ups
2 push-ups/19 sit-ups
1 push-up/20 sit-ups
Joanne's final time - 28 minutes and some odd seconds
OWMA Quotable Quote
"Yea for sore abs!"
- Freddy
N/A
WOD: Twenty-One
20 push-ups/1 sit-up
19 push-ups/2 sit-ups
18 push-ups/3 sit-ups
17 push-ups/4 sit-ups
16 push-ups/5 sit-ups
15 push-ups/6 sit-ups
14 push-ups/7 sit-ups
13 push-ups/8 sit-ups
12 push-ups/9 sit-ups
11 push-ups/10 sit-ups
10 push-ups/11 sit-ups
9 push-ups/12 sit-ups
8 push-ups/13 sit-ups
7 push-ups/14 sit-ups
6 push-ups/15 sit-ups
5 push-ups/16 sit-ups
4 push-ups/17 sit-ups
3 push-ups/18 sit-ups
2 push-ups/19 sit-ups
1 push-up/20 sit-ups
Joanne's final time - 28 minutes and some odd seconds
OWMA Quotable Quote
"Yea for sore abs!"
- Freddy
Tuesday, July 17, 2007
CrossFit One World W.O.T.D.
Warm-up
Row 1000 meters
THREE rounds of 10 reps:
Samson stretch
Abmat sit-ups
GHD sit-ups
GHD back extensions
Deadlifts
Overhead squats
Shoulder rolls
WOD: "Cindy"
Complete as many rounds as you can in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Joanne's Final Count: 12 rounds plus 11 squats
OWMA Quotable Quote
"Who you are in CrossFit is who you are in life!"
-J-Ro
OWMA Bonus Quote
Laura: Go J-Ro! You love those pull-ups!
J-Ro: Yeah... I love pull-ups like I love unwanted hair!
Row 1000 meters
THREE rounds of 10 reps:
Samson stretch
Abmat sit-ups
GHD sit-ups
GHD back extensions
Deadlifts
Overhead squats
Shoulder rolls
WOD: "Cindy"
Complete as many rounds as you can in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Joanne's Final Count: 12 rounds plus 11 squats
OWMA Quotable Quote
"Who you are in CrossFit is who you are in life!"
-J-Ro
OWMA Bonus Quote
Laura: Go J-Ro! You love those pull-ups!
J-Ro: Yeah... I love pull-ups like I love unwanted hair!
Thursday, July 12, 2007
CrossFit One World W.O.T.D.
Warm-up
N/A
WOD
Complete seven rounds for time of:
Row 200m
10 pull-ups
10 ring dips
10 double unders
No time recorded.
N/A
WOD
Complete seven rounds for time of:
Row 200m
10 pull-ups
10 ring dips
10 double unders
No time recorded.
Wednesday, July 11, 2007
CrossFit One World W.O.T.D.
Warm-up
N/A
WOD
Complete the folowing for time:
Run 400m
21 box jumps
21 push press (45#)
21 push-ups
Run 400m
15 box jumps
15 push press
15 push-ups
Run 400m
9 box jumps
9 push press
9 push-ups
Joanne's Final Time - 18:34
N/A
WOD
Complete the folowing for time:
Run 400m
21 box jumps
21 push press (45#)
21 push-ups
Run 400m
15 box jumps
15 push press
15 push-ups
Run 400m
9 box jumps
9 push press
9 push-ups
Joanne's Final Time - 18:34
Tuesday, July 10, 2007
CrossFit One World W.O.T.D.
Warm-up
N/A
WOD
Row 500m five times. Rest two to three minutes between rows. Your score is the total calories burned in all five rows. Have your trainer show you how to row the distance than change the monitor to get your calories burned. Tip: Row hard not fast!!
Joanne's Results: 26/26/26/27/27
Total: 132
N/A
WOD
Row 500m five times. Rest two to three minutes between rows. Your score is the total calories burned in all five rows. Have your trainer show you how to row the distance than change the monitor to get your calories burned. Tip: Row hard not fast!!
Joanne's Results: 26/26/26/27/27
Total: 132
Thursday, July 05, 2007
CrossFit One World W.O.T.D.
Warm-up
100 calorie row (this sucked! especially if you're short)
THREE rounds of 10 reps:
Samson stretch
Shoulder rolls
Overhead squats
Sit-ups
Back Extensions
Push-ups
Dips
WOD
Using the same set of dumbbells for both exercises, complete as many rounds as you can in 20 minutes of:
20 dumbbell thrusters
10 dumbbell lunge steps
Note: I used 8# dumbbells. Though it was really light compared to the other CrossFitters, I refuse to feel like a failure. My workout. My choice of weight. Hmph! I did 8 rounds plus 20 thrusters.
OWMA Quotable Quote
Joanne: Are you talking shit to me?
Roman: (confused, yet grinning)
Freddy: Dude, I wouldn't mess with her!
OWMA Bonus Quotable Quote
Freddy: There's beer here if anyone want it. Take as much as you want!
Note: WOD now, beer later!
100 calorie row (this sucked! especially if you're short)
THREE rounds of 10 reps:
Samson stretch
Shoulder rolls
Overhead squats
Sit-ups
Back Extensions
Push-ups
Dips
WOD
Using the same set of dumbbells for both exercises, complete as many rounds as you can in 20 minutes of:
20 dumbbell thrusters
10 dumbbell lunge steps
Note: I used 8# dumbbells. Though it was really light compared to the other CrossFitters, I refuse to feel like a failure. My workout. My choice of weight. Hmph! I did 8 rounds plus 20 thrusters.
OWMA Quotable Quote
Joanne: Are you talking shit to me?
Roman: (confused, yet grinning)
Freddy: Dude, I wouldn't mess with her!
OWMA Bonus Quotable Quote
Freddy: There's beer here if anyone want it. Take as much as you want!
Note: WOD now, beer later!
Sunday, July 01, 2007
sweet tooth.
I found this on yahoo news and thought it would be a great way to remind myself (and others) to think twice about taking on a dessert alone. Holy s**t! Who would have known all these desserts would carry a whole day's worth of calories! Stick to the pudding cups, I tell ya. Stick to the pudding cups!
SCARY-SWEET! HG's Restaurant Dessert SHOCKERS (and AWESOME Alternatives!)
Posted Tue, Jun 12, 2007, 6:00 am PDT
It's no secret that these decadent desserts are high in calories and fat, but even WE were appalled by the horrifying stats on these terrifying treats. No worries -- we've got some guilt-free alternatives, too. Check it out...
Chili's - Chocolate Chip Paradise Pie
(1,600 calories, 78g fat, 950mg sodium, 215g carbs, 6g fiber, 19g protein)
We're not gonna lie: This buttery, sweet, multi-layered bar topped with vanilla ice cream and more tastes insanely good. But even if you split it with a pal, you're still gonna be inhaling 800 calories and nearly 40 grams of fat! Yikes! If you've gotta have a sweet fix while chillin' at Chili's, order a side of their gooey and dessert-y Cinnamon Apples (210 calories, 8g fat). Just a fun little tip from HG... Wheeee!
HG Makeover! - Choco Chip Cookie Dough PB Sundae Supreme
(230 calories, 5.5g fat, 265mg sodium, 38g carbs, 6g fiber, 23g sugars, 5g protein)
Simply heat a Fudgy Peanut Butter Chip VitaTop (click here for more details on that) and top it off with a half-cup scoop of Dreyer's/Edy's Loaded Chocolate Chip Cookie Dough Ice Cream. Our version is so freakishly indulgent, your mouth may not believe it's guilt-free (but it SO is)!
Romano's Macaroni Grill - New York Cheesecake w/ Caramel Fudge Sauce
(1,610 calories, 96g fat, 960mg sodium, 169g carbs, 1g fiber, 21g protein)
We're not sure what's scarier: the ridiculously high fat and calorie counts on this dessert or the fact that 630 of those calories and 27 of those fat grams come from the sauce alone!!! Either way, ordering this dessert at Macaroni Grill would be a big fat mistake.
HG Swap! - Smart Ones New York Style Cheesecake
(150 calories, 5g fat, 140mg sodium, 21g carbs, <1g fiber, 17g sugars, 5g protein)
In less time than it would take to wait for your dessert to arrive at your table, you could head home and be sitting down to this very good version of NY-style cheesecake! It's got a thick swirl of sweet black cherry sauce already in it, so no need to top with a crazy high-cal sauce like M-Grill does. Find it in the freezer aisle of most markets. (Pssst -- you could eat TEN of these guilt-free desserts and still take in less calories than you would with Macaroni Grill's dessert -- but please don't do that either!!!)
P.F. Chang's - Great Wall of Chocolate
(2,240 calories, 89g fat, 376g carbs, 20g protein)
Okay, we're sure this dessert is meant to be shared. But it'd take a whole team of fork-wielding friends to justify ordering this thing! So unless you're dining at Chang's with, literally, a dozen of your closest pals, do NOT cave to this weighty wall of fatty calories.
HG Tip! Order the Flourless Chocolate Dome (570 calories, 26g fat) instead, and ask for an extra side of the fresh berries it comes served with. Then feed a chocolate craving with a few bites of the Dome (let your table-mates inhale the rest!), and fill up on the sweet berries.
Denny's - Oreo Blender Blaster
(895 calories, 46g fat, 280mg sodium, 112g carbs, 2g fiber, 16g protein)
Scary Dessert Shocker #101: Things you sip can have as many or more calories than things that require chewing. In fact, this shake has more calories than a plateful of 15 individual Oreo cookies. Don't be fooled by this shake mistake -- it's one of the worst desserts on the Denny's menu.
HG Makeover! - Cookie-rific Ice Cream Freeze!
(158 calories, 4g fat, 213mg sodium, 24g carbs, 0.5g fiber, 15g sugars, 6g protein)
Wowowow is this a good one! It's packed with real Oreo goodness and creamy vanilla flavor for a mere fraction of the fat and calories in the Denny's version. Just dissolve 1 tsp. of Coffee-mate Fat Free French Vanilla powder into a quarter-cup of water. Then place in a blender with the following ingredients: 1/4 cup Dreyer's/Edy's Slow Churned Light Vanilla Ice Cream, 5 ounces 8th Continent Light Vanilla Soymilk, 1/2 a pack of 100 Calorie Packs Oreo Thin Crisps, 2 no-calorie sweetener packets, and 1 cup ice. Blend on high speed for about a minute, or until well mixed. Pour and enjoy, guilt-free!
Johnny Rocket's - Apple Pie a la Mode
(1,190 calories, 75g fat, 875mg sodium, 114g carbs, 6g fiber, 108g sugars, 12g protein)
Don't think for one second that an after-meal menu option with fruit in the title makes it some sort of sensible dessert. This slice of apple pie a la mode is loaded with calories, fat, carbs, sugars -- the whole nine yards! So not worth it, people!
HG's Makeover - Amy's a la Mode
(Approx. 300 calories, 8g fat, 185mg sodium, 53g carbs, 2.5g fiber, 18g sugars, 4g protein)
Heat up one serving (half of the pie, which feels like so much more than a slice!) of Amy's Apple Pie. Then top with a scoop of fat-free vanilla ice cream and you're good to go. Woohoo!
On The Border - Border Brownie Sundae
(1,380 calories, 80g fat, 450mg sodium, 163g carbs, 8g fiber, 17g protein)
Yikes! This On The Border brownie is more than borderline bad -- it's a full-on disaster! Sure a warm brownie topped with ice cream and fudge is enticing, but you could get your fix at home for TWENTY TIMES LESS FAT! Trust us on this one; it's worth the wait.
HG Swap! - Smart Ones Brownie A La Mode
(200 calories, 4g fat, 160mg sodium, 36g carbs, 3g fiber, 21g sugars, 5g protein)
This freezer-aisle favorite is the real deal. And even if you ate SIX of these desserts (again, DO NOT DO THIS!), you'd still be taking in fewer calories and less than a THIRD of the fat in OTB's version. That's NUTTY!
Romano's Macaroni Grill - Tiramisu
(1,000 calories, 64g fat, 160mg sodium, 89g carbs, 1g fiber, 12g protein)
Apparently Romano's lowered the stats on their terrifying tiramisu since we last outed it as an atrocious option when eating out. But it's gonna take a lot more work before we'll consider this one safe to inhale -- it's still loaded with calories in the quadruple digits and more than 60 fat grams!
HG Makeover - Tremendous Tiramisu!
(260 calories, 5.5g fat, 133mg sodium, 42g carbs, 2g fiber, 27g sugars, 9g protein)
This humungous dessert do-over is so crazy-good, you may not be able to handle it.
SCARY-SWEET! HG's Restaurant Dessert SHOCKERS (and AWESOME Alternatives!)
Posted Tue, Jun 12, 2007, 6:00 am PDT
It's no secret that these decadent desserts are high in calories and fat, but even WE were appalled by the horrifying stats on these terrifying treats. No worries -- we've got some guilt-free alternatives, too. Check it out...
Chili's - Chocolate Chip Paradise Pie
(1,600 calories, 78g fat, 950mg sodium, 215g carbs, 6g fiber, 19g protein)
We're not gonna lie: This buttery, sweet, multi-layered bar topped with vanilla ice cream and more tastes insanely good. But even if you split it with a pal, you're still gonna be inhaling 800 calories and nearly 40 grams of fat! Yikes! If you've gotta have a sweet fix while chillin' at Chili's, order a side of their gooey and dessert-y Cinnamon Apples (210 calories, 8g fat). Just a fun little tip from HG... Wheeee!
HG Makeover! - Choco Chip Cookie Dough PB Sundae Supreme
(230 calories, 5.5g fat, 265mg sodium, 38g carbs, 6g fiber, 23g sugars, 5g protein)
Simply heat a Fudgy Peanut Butter Chip VitaTop (click here for more details on that) and top it off with a half-cup scoop of Dreyer's/Edy's Loaded Chocolate Chip Cookie Dough Ice Cream. Our version is so freakishly indulgent, your mouth may not believe it's guilt-free (but it SO is)!
Romano's Macaroni Grill - New York Cheesecake w/ Caramel Fudge Sauce
(1,610 calories, 96g fat, 960mg sodium, 169g carbs, 1g fiber, 21g protein)
We're not sure what's scarier: the ridiculously high fat and calorie counts on this dessert or the fact that 630 of those calories and 27 of those fat grams come from the sauce alone!!! Either way, ordering this dessert at Macaroni Grill would be a big fat mistake.
HG Swap! - Smart Ones New York Style Cheesecake
(150 calories, 5g fat, 140mg sodium, 21g carbs, <1g fiber, 17g sugars, 5g protein)
In less time than it would take to wait for your dessert to arrive at your table, you could head home and be sitting down to this very good version of NY-style cheesecake! It's got a thick swirl of sweet black cherry sauce already in it, so no need to top with a crazy high-cal sauce like M-Grill does. Find it in the freezer aisle of most markets. (Pssst -- you could eat TEN of these guilt-free desserts and still take in less calories than you would with Macaroni Grill's dessert -- but please don't do that either!!!)
P.F. Chang's - Great Wall of Chocolate
(2,240 calories, 89g fat, 376g carbs, 20g protein)
Okay, we're sure this dessert is meant to be shared. But it'd take a whole team of fork-wielding friends to justify ordering this thing! So unless you're dining at Chang's with, literally, a dozen of your closest pals, do NOT cave to this weighty wall of fatty calories.
HG Tip! Order the Flourless Chocolate Dome (570 calories, 26g fat) instead, and ask for an extra side of the fresh berries it comes served with. Then feed a chocolate craving with a few bites of the Dome (let your table-mates inhale the rest!), and fill up on the sweet berries.
Denny's - Oreo Blender Blaster
(895 calories, 46g fat, 280mg sodium, 112g carbs, 2g fiber, 16g protein)
Scary Dessert Shocker #101: Things you sip can have as many or more calories than things that require chewing. In fact, this shake has more calories than a plateful of 15 individual Oreo cookies. Don't be fooled by this shake mistake -- it's one of the worst desserts on the Denny's menu.
HG Makeover! - Cookie-rific Ice Cream Freeze!
(158 calories, 4g fat, 213mg sodium, 24g carbs, 0.5g fiber, 15g sugars, 6g protein)
Wowowow is this a good one! It's packed with real Oreo goodness and creamy vanilla flavor for a mere fraction of the fat and calories in the Denny's version. Just dissolve 1 tsp. of Coffee-mate Fat Free French Vanilla powder into a quarter-cup of water. Then place in a blender with the following ingredients: 1/4 cup Dreyer's/Edy's Slow Churned Light Vanilla Ice Cream, 5 ounces 8th Continent Light Vanilla Soymilk, 1/2 a pack of 100 Calorie Packs Oreo Thin Crisps, 2 no-calorie sweetener packets, and 1 cup ice. Blend on high speed for about a minute, or until well mixed. Pour and enjoy, guilt-free!
Johnny Rocket's - Apple Pie a la Mode
(1,190 calories, 75g fat, 875mg sodium, 114g carbs, 6g fiber, 108g sugars, 12g protein)
Don't think for one second that an after-meal menu option with fruit in the title makes it some sort of sensible dessert. This slice of apple pie a la mode is loaded with calories, fat, carbs, sugars -- the whole nine yards! So not worth it, people!
HG's Makeover - Amy's a la Mode
(Approx. 300 calories, 8g fat, 185mg sodium, 53g carbs, 2.5g fiber, 18g sugars, 4g protein)
Heat up one serving (half of the pie, which feels like so much more than a slice!) of Amy's Apple Pie. Then top with a scoop of fat-free vanilla ice cream and you're good to go. Woohoo!
On The Border - Border Brownie Sundae
(1,380 calories, 80g fat, 450mg sodium, 163g carbs, 8g fiber, 17g protein)
Yikes! This On The Border brownie is more than borderline bad -- it's a full-on disaster! Sure a warm brownie topped with ice cream and fudge is enticing, but you could get your fix at home for TWENTY TIMES LESS FAT! Trust us on this one; it's worth the wait.
HG Swap! - Smart Ones Brownie A La Mode
(200 calories, 4g fat, 160mg sodium, 36g carbs, 3g fiber, 21g sugars, 5g protein)
This freezer-aisle favorite is the real deal. And even if you ate SIX of these desserts (again, DO NOT DO THIS!), you'd still be taking in fewer calories and less than a THIRD of the fat in OTB's version. That's NUTTY!
Romano's Macaroni Grill - Tiramisu
(1,000 calories, 64g fat, 160mg sodium, 89g carbs, 1g fiber, 12g protein)
Apparently Romano's lowered the stats on their terrifying tiramisu since we last outed it as an atrocious option when eating out. But it's gonna take a lot more work before we'll consider this one safe to inhale -- it's still loaded with calories in the quadruple digits and more than 60 fat grams!
HG Makeover - Tremendous Tiramisu!
(260 calories, 5.5g fat, 133mg sodium, 42g carbs, 2g fiber, 27g sugars, 9g protein)
This humungous dessert do-over is so crazy-good, you may not be able to handle it.
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