Tag Archives: Health

Like Father, Like Daughter

Posted in Life by

I can not tell how relieved I feel to have woken up this morning and discover that yesterday was not a dream.

IMG_0317This week I have been on edge… waiting all week for yesterday’s half marathon to arrive… nervous and freaking out.  Panicking about whether or not I could do it, whether or not the training that I had done would be enough, feeling uneasy about the fact that I had slacked off in the last month… right when it counted.  Worrying about what would happen… all compounded by a terrible 10km run the weekend before where nothing went right and it hurt from 3km onwards…  but now it is done and I feel really good… well my legs hurt and I am super tired… but I am feeling good about it!

I am not sure where all the anxiety for yesterday came from, but it was really intense.  I didn’t sleep well, I stressed out and I yelled at Dave about being prepared and having everything ready… none of which helped.  I think part of it may have been the fact that I tapered way to early (not on purpose, it just happened that way) and partly because when I look at my list there are lots of things that I think will be hard to accomplish and perhaps won’t be achieved this year… but they are things that take time, long term projects… but the half marathon is a single event that is hard and hurts… and I had only really given myself the one shot at it.  I think I felt pressure… from myself to do it and do it well. Even now as I sit here and reflect on it I am torn between being elated that it is done  and spewing coz I didn’t push myself 2 minutes harder and get my official time under 3hrs where I wanted it.  I knew it was going to be slow and according to my GPS on my phone I did get through the 21.1kms under 3hrs… but not according to my official time… and that hurts.  But I know that yesterday I did my best… I pushed myself the whole way through and next time… if there is a next time… I will do the same, and if I get under 3 then it will feel just as good as finishing now does.  Yesterday’s run was a mixture, I felt good running, my legs felt good  (for the first 16kms), I wasn’t too puffed or desperately counting down my running minutes or savouring my walking minutes, but when the rain started with about an hour to go… I wan’t happy… it was cold, and really really wet… not quite the sunny Sunday morning I had the first time round.  Despite the stress, the pressure and expectations I am really proud of myself, even though I had done one before, I feel like I did this one better… like I was meant to be there this time and that I earned my medal.

IMG_0358

IMG_0361I also loved running another half with Dad.  I know last time I had my brothers, and this time Dave was by my side running with me the whole time (which was probably way to slow for him, but much appreciated by me), I just loved having dad there.  Dad has been running long distances for as long as I have been alive, and even though the last 10 or so years have slowed him down on the running front and strongly encouraged him to choose other sports like cycling, he still loves it.  I remember trying to keep up with him as he took us for a run around the block when I was little and him jumping straight on board with me when I had a crazy idea to do one 4years ago – even though he probably shouldn’t have.  And yesterday having him there again was just special.  It is nice to be able to share it with him, to be proud with him, and to know that we have accomplished something impressive, independently, but together.  Although… he still runs quicker then me… whether I like it or not…

So I am super relieved that no. 9 is off the list… and so are my legs… now I can go back to other exercise fun, rather than just running.  Although I have the fun run bug again and have already been looking into what I might do next.

Dex and I love Spring

Posted in Life, The List by

I really love spring, I love that the days are longer but the weather is not too hot, and not too cold. I love that it is still light when I get home from work, even without daylight saving (although I am super excited that daylight savings will start again soon).

I know it’s boring to talk about the weather on a blog… Unless it’s a weather blog… But it’s true I love it… It’s made it a lot easier to get out and do my exercise and I think Dex is enjoying it too…

Here is some pics of Dex and I loving spring… Including some fetch in the park… Crossing no. 81. off the list.

Spring Time Fun

Beating Breakfast

Posted in Life, Practicing What I Preach by

Ok… so this is my first attempt and practicing what I preach and sharing that journey with you, I have decided to set out with a little structure, just so that it is clear what to do and what not to do… because trust me, just because I am currently doing it, doesn’t mean it is ok… So here is how it will work… I will let you in on my secret bad food habits, tell you why it is bad and what needs to be done instead and then tell you my plan… coz lets face it accountability is what makes the world go round…

Em’s Bad Food Habit no. 1

Breakfast is something that I am constantly telling my clients is important, but unfortunately it is also my worst meal of the day… I just find it really hard… so hard that  last year I had 3 breakfast specific items on my list and this years list includes a breakfast ultimatum… coming in at no. 8 is ‘Stop buying breakfast regularly’… it’s time to break my bad breakky habits, which include skipping it altogether, allowing chocolate to be an appropriate choice and various forms of liquid breakfast including up & go and ice breaks.  Now if you want me to I can justify all of these choices, but the reality is its not ok… I need to start the day right… and that means a nutritious and regular breakfast.

So why is breakfast so important?

Well there are a couple of reasons…

  1. Our bodies work with a feedback system, telling us when to eat and when we are full, the second part of that feedback isn’t as quick as the first, but regular meals can help the body better regulate these systems to make them more effective.

  2. Our brains need fuel to work… no breakfast usually means a slower brain, well not exactly but you know what I mean, concentration is hard without food.

  3. Breakfast can help with weight control… research tells us that people who eat breakfast are less likely to be overweight or obese than those who skip this meal regularly!

Basically having breakfast has no downside… it helps maintain a healthy weight, regulates our body and makes us work better… what is there to lose…  The good news is it doesn’t have to be gourmet or fancy… your best bet is a high fibre, low GI choice… from a cereal to multi-grain toast to a breaky muffin (not the store brought variety)… the hardest bit is actually doing it… or maybe that’s just me.

My goal…

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Well it is pretty much what is on the list… stop buying breakfast… when I buy breakfast I make bad choices… usually an ice break from 7-11… it not only expensive… but just lazy…  since I have started my new job I have been making a concerted effort to have breakfast before I leave the house so that I have no reason to stop… and so I don’t buy rubbish… and so far there have been some good days, but some of my old habits have snuck back in.  I have often stuffed up and brought an ice break, but there has still been a whole lot more eating breakfast at home than I have done probably in the last 4 years…  so as a little encouragement for me to stop, and a deterrent from going back… I have done some maths for my weekday breakfasts… an ice break from 7-11 costs $3.80, that’s at the very least $19 (if I don’t get tempted by all the other goodies available) which is $912 a year… wow… which also comes out of my pocket money which I could be using for much more exciting things… compared to having breaky at home… lets take some Weetbix, just as an example… 3 Weetbix with a cup of low fat milk costs about 68cents… that’s $3.40 a week… or $163.2 a year… so by just having breakfast at home I can save $749… that’s CRAZY!

So not only will I save a bunch of money… but I will be setting myself up for the day, helping improve my intake (coz lets face it, everyone knows Weetbix are better for you than iced coffee) and hopefully my weight…  but more importantly I will be practicing what I preach… walking the talk… and being better for it…

Mayday!

Posted in Life, Practicing What I Preach by

Mayday! May Day… well actually its June and it appears that once again, my poor little blog has been a little neglected, lots has been happening behind the scenes… life has been busy busy busy, with Dave’s Schools Production, University Placements and New Jobs… lots has been going on.  It’s all actually really exciting, some incredible achievements and some new adventures ready to go.

I am really excited about what this new chapter holds, what will happen next and the challenges it will bring.  I know it isn’t going to all be smooth sailing as nothing ever is, but I am ready for it… at least I think I am.  One of the other things that I hoping for this next chapter is for me to continue to work on me… one of the things I really want to do is being better at practicing what I preach, as a dietitian, as a Christian and at getting balance in my life.  I really excited that my new job is only 4 days a week, rather than full time as it means I will hopefully be able to do everything I want to… a big ask I know, but it will give me a day to study, to the things I need I need to around the house and to work on me for a bit…

At the moment I have a lot of information that I know, in theory and for a long time… well most of my life… I have been excellent at putting things off, justifying bad food and time choices and generally applying things to other peoples lives rather than my own.  So hopefully over the next little while I will be able to share this little journey with you, the changes that I make… Or attempt to make and you can take the journey with me.  I am hoping that especially with my dietetic journey of practicing what I preach I might even be able to share some insight and bust some myths, but hopefully show that its not easy and we (dietitians) know that, but I hope that you will be able to see its worth it.  The thing is I want this blog to be mean something when I look back through it, and this is a journey I need to take, so I am taking you in the ride with me if you want to come…

What I learnt from my month at the gym…

Posted in Exercise, Life by

It feels like forever ago already, but less then two months ago I was on a trial at fernwood fitness. A friend of mine put the offer of a months free pass out into the world of Facebook… And even though I didn’t think I was probably one of the friends she had in mind when she put it up, I expressed my interest. The truth was I had always been a little curious about whether or not I would like the gym… Whether or not I would get much out of it… Or whether or not the reasons I had for not pursuing it earlier were true. Yet here I was with a Facebook message that said the 30day pass was mine… Enjoy. Now even though the trial finished in February and I haven’t continued at the gym, I did learn a thing or two from the experience…

1. It doesn’t matter where you are or what you can do, people will make assumptions and judgements based on what they see first…
This was probably the low light of my experience, but thankfully it was just a couple of people… just because I am bigger than you think I should be doesn’t mean I am lying about my exercise routine, my weight and what I do… I do exercise regularly, I know my weight and height… if you want it and I am a dietitian whether you like it or not…

2.  I could get used to the gym routine…
I have to admit I really started to get into the grove of squeezing it in around everything else, mostly first thing in the morning, but every now and again before or after something in the evening…

3. I am stronger than I thought…
On my weights intro session I had to use a piece of equipment called the ‘captain’s chair’… I am not really sure if that’s the real name for it… but that;s all I got… Anyway, it required me to lift my legs up while supporting the rest of my body weight with my arms and back… when I looked at it my initial thought was ‘no way… I haven’t been able to lift my own body weight with my arms since primary school and even then I was rubbish at it’. But feeling the need to prove myself I gave it a go and surprised my self… sure I wasn’t amazing but I could do it… more than once… and even if my trainer wasn’t… I was impressed.

4. ‘Free’ is a good motivator…
Because I had the 30day trial and I had already decided I probably wasn’t going to pay to continue I wanted to get as much out of the trial as I could… that meant cramming in session after session, all with the motivation ‘it’s free so you may as well make the most of it’. I have to admit the time limit also helped as I already knew it wouldn’t last forever… all I needed it to do was to kick me into gear again… get my exercise for 2013 rolling… and it worked… I think the fact that it was free made it feel like it a challenge and an opportunity… a gift that I could take and use or waste and I am glad I used it.

So there you go… my month at the gym… worth it, even with the good, the bad and the ugly.

fernwood

Here we go again… The 2013 List

Posted in Food, Friendship, God, Life, Love, Project 365, The List by

Wow… I am a little bit excited that this blog has now survived to see the beginning of another year… and because I really love lists here is my 2013 list of 100 things that I would like to do/achieve in the coming year.

Like always some of them I have attempted in the past and even blogged about (in fact you can check out my old ‘lists’ here, here and here), and some of them I have never done or at least haven’t done for a long time anyway. It’s a mixed bag of all things weird, normal and wonderful… Things are always more fun when they are done with someone else, so if you see anything on the list that might tickle your fancy… let me know!

Hopefully as the year goes by I will once again, be able to tick them off this not so little list and put a photo or a blog up about it… so without further adieu… I give you the 2013 list:

  1. Have a Star Trek Movie Marathon
  2. Cook all meals at home for a fortnight (no buying take-away, or going out)
  3. Finish my Dip Ed
  4. Go in two fun runs/walks
  5. Complete a month’s photo a day challenge without missing a day
  6. Attend a Step Class
  7. Read 12 books
  8. Stop buying breakfast regularly
  9. Complete a half marathon
  10. Use my diary more effectively
  11. Start a list of restaurants Dave and I like to go to.
  12. Watch all of my Disney Movies
  13. Clean out my wardrobe
  14. Go to the beach at least 5 times
  15. Get a herb garden
  16. Be deliberate with my TV time
  17. Go Camping
  18. Do something I have never done before
  19. Be on time to things
  20. Build something from Ikea
  21. Throw something old out/give something away every week
  22. Go to the library
  23. Visit Mum in Mornington
  24. Start a list of all the common dishes Dave and I like to eat
  25. Blow Bubbles
  26. Smash a Pinata
  27. Play Badminton
  28. Try Yoga or Pilates
  29. Get down to my goal weight… and stay there
  30. Establish a morning routine
  31. Establish an evening routine
  32. Exercise 3 times a week
  33. See the Myer windows
  34. Wash my car regularly
  35. Eat 5 new foods/dishes I haven’t tried before
  36. Finish a puzzle
  37. Make Home Made Jam
  38. Make a gratitude jar and use it
  39. Do a clean out of my Kikki.K folders
  40. Make something out of origami
  41. Exercise everyday before work for a week
  42. See Dave’s school production
  43. Hear a big band live
  44. Finish our Wedding guest book
  45. Sort through my Cooking magazines and take the recipes I like for my folder
  46. Make something I have seen on Pinterest
  47. Lie on the ground and look at the stars
  48. Have high tea somewhere
  49. Crack 5 eggs in a row without having any shell accidents
  50. Try at least one exercise from each of my Women’s Fitness Magazines
  51. Have a spa
  52. Actually stop pushing the snooze button
  53. Go to a Trivia night
  54. Paint my nails and toenails regularly
  55. Take a photo everyday
  56. Clean out my computer properly
  57. Hear live music
  58. Have 5 different groups of people over for a meal
  59. See some fireworks
  60. Pack up after myself more often than I don’t
  61. See a Musical
  62. Try at least 1 recipe from each of my Donna Hay subscription magazines
  63. Actually go into the Zoo
  64. Cook a three course meal
  65. Go through my house/lifestyle magazines and cut out or throw out
  66. Follow through with Dave’s Christmas present
  67. Visit a country town I haven’t been to before
  68. Give Dave back his bedside table
  69. Actually stop picking
  70. Stick to a devotional/reading plan the whole way through without missing a day
  71. Be more deliberate with my fruit and veg intake
  72. Participate in another table tennis tournament
  73. Tidy up my iTunes library
  74. Ride my push bike more than once
  75. Go away for a full weekend
  76. Get a library card
  77. Have fish and chips on the beach
  78. Hear Keith Urban live… again
  79. Do my chores before Dave does more often than not
  80. Go to two different Christmas carols
  81. Take Dex to the park
  82. Have a picnic
  83. Eat breakfast outside at least 5 times
  84. Get the new Star Trek movie on bluray
  85. Have a milkshake
  86. Floss once a week
  87. Cook something on the BBQ, by myself
  88. Eat red meat at least twice a week
  89. Use a sewing machine
  90. Fly a kite
  91. Walk along the Inverloch beach to Eagle’s Nest and back
  92. Pop a cork
  93. Play a gumleaf
  94. Go to 7 open house inspections
  95. Mow some lawn
  96. Do some colouring
  97. Write to our sponsor children
  98. Try something other than a McChicken or nuggets from McDonalds
  99. Go to a live sports event
  100. Drive a bus

The 2012 List Wrap Up

Posted in Life, The List by

Here we are at the end of the year… every year I am pretty sure it gets quicker, but 2012 is almost done and dusted… So it’s time to have a look at the list… to see what is done and what is not… and maybe even offer up some kind of reason for those that remain… so here it is the 2012 list wrap up…The list border

  1. Lose 10kgs
    Well I have lost weight, but not quite this much… but at least it’s going in the right direction
  2. Make my own ice cream – completed: 9/1/12
  3. Read 6 books – completed: 25/4/12
  4. Exercise at least once a week – completed: 31/12/12
    Well it depends which way you look at it, it averaged at least once a week, but there were a few weeks which had none.  Either way it was more exercise than I have done in a long time.
  5. Do my devotions at least 3 times per week
    Once again I have failed on this… I thought I was getting better but turns out no… it might have to go back on the list for next year
  6. Take at least one photo everyday – project 365 – completed: 31/12/12
    Check it out here ‘2012 – Through the eyes of my iPhone’
  7. Finish scrap booking old stuff – completed: 4/11/12
  8. Make photo book with wedding pictures – completed: 20/6/12
  9. Stop pushing the snooze button
    Another bad habit I couldn’t shake… maybe in 2013
  10. Leave my phone out side my bedroom at night – completed:31/12/12
    Well it may not have been out of the bedroom… but it hasn’t been on my side of the bed
  11. Plan my week each week
    Nup, no excuses just didn’t do it
  12. Eat with Dave at least once a week – completed: 31/12/12
  13. Make breakfast muffins – completed: 16/1/12
  14. Stop eating chocolate at breakfast – completed: 31/12/12
  15. Blog once a week – completed: 31/12/12
  16. Bake meringues – completed: 3/2/12
  17. Drink a bottle of water everyday – completed: 31/12/12
    If it wasn’t everyday, it was pretty close to
  18. Keep my car free of rubbish – completed:31/12/12
    Better than any other year anyway…
  19. See some fireworks – completed: 12/3/12
  20. Get a Massage – completed: 25/12/12
  21. Have 2 ‘Diet coke free’ days per week
    Nup… I have certainly had less, but probably not two whole free days a week if I am honest.
  22. Watch a sunset with Dave – completed: 4/2/12
  23. Buy a new dress – completed: 1/11/12
  24. Finish watching Mcleod’s Daughters – completed: 14/4/12
  25. Fix up my super stuff – completed: 24/1/12
  26. Ride a push bike at least once – completed: 15/7/12
  27. Go on a picnic – completed: 4/11/12
  28. Go and hear live music – completed: 12/3/12
  29. Dance with Dave – completed: 10/12/12
  30. Go camping – completed: 7-9/5/12
  31. Go to the museum – completed: 11/2/12
  32. Stay at the Langham – completed: 19/5/12
  33. Get our wedding pictures framed – completed: 21/7/12
  34. Have a bath – completed: 15/4/12
  35. Make a mocktail – completed: 27/1/12
  36. Do a fun run/walk – completed: 26/8/12 (Walk), 14/10/12 (Run)
  37. Go on a road trip – completed: 29/6/12
  38. Stop biting my nails – completed:31/12/12
    Well most of the time… except when I am really stressed… either way I now have nails… and most of the time the stay on, untouched by my teeth.
  39. See a musical – completed: 29/2/12
  40. Have a rainbow paddle pop – completed: 27/1/12
  41. Try 1 recipe from each of my Donna Hay subscription Mags – completed: 25/12/12
  42. Finish unpacking my stuff in the study – completed: 3/3/12
  43. Make up our wedding guest note book
    Almost… all the pictures are stuck in, but it doesn’t have a cover and it isn’t bound… yet
  44. Go without TV for a week – completed: 28/10/12
  45. Go to a Trivia Night
  46. Respond to text Messages asap – completed: 31/12/12
    It’s getting much quicker, certainly better than a year ago
  47. Tidy my study and keep it clean all year
    Well it has been tidy for periods of time, but not the whole year
  48. Paint my toenails at least once a month – completed:31/12/12
    Again… if we go by averages… it’s done
  49. Eat red meat at least twice a week
  50. Deal with my mail asap – completed: 31/12/12
    I’m even learning to through things I don’t want out straight away.
  51. Eat 1 piece of fruit everyday
  52. Be true to my date days
    Well, we didn’t really have any… so I guess not
  53. Cook dinner for Dave at least once a week – completed: 31/12/12
    I’m not so sure about this one, but Dave thinks so, so who am I to argue
  54. Use every appliance in my kitchen at least once – completed: 9/12/12
  55. Clean the gunk off the baby havaiana in my car – completed: 27/1/12
  56. Eat at 10 different breakfast places – completed: 12/3/12
  57. Bust a move in a random location – completed: 27/1/12
  58. Visit a country town I haven’t been to before – completed: 7-9/5/12
  59. Go to a wedding – completed: 22/9/12
  60. See the fire balls at crown – completed: 18/5/12
  61. Do my chores – completed: 31/12/12
    When Dave didn’t get there first I did 🙂
  62. Learn a new joke – completed: 26/5/12
  63. Visit Castlemaine – completed: 26/1/12
  64. Visit Bendigo – completed: 24/6/12
  65. Do my own washing once – completed: 2/4/12
  66. Spend an afternoon playing with Dex – completed: 7/12/12
  67. Play my flute – completed: 20/11/12
  68. Wash my own car – completed: 7/2/12
  69. Stop picking
    I wish I had crossed this off the list… I really do
  70. Send 5 cards by post just because – completed: 2/7/12
  71. Play with play-dough – completed: 27/1/12
  72. Have a hot jam doughnut – completed: 10/3/12
  73. Got to a football game – completed: 10/3/12
  74. Floss once a week
    I also wish I had crossed this off, I have certainly done it more frequently, but perhaps not every week… and certainly a far cry from every night like I am supposed to.
  75. Try listerine mouth wash – completed: 20/11/12
  76. Go a term without macca’s – completed: 30/3/12
  77. Sing in the shower – completed: 7/2/12
  78. Swing on some swings – completed: 20/11/12
  79. Go to the beach at least three times – completed: 4/2/12
  80. Go up to a look out and look over the city – completed: 7/7/12
  81. Have a pot of tea – completed: 1/1/12
  82. Moisturize regularly – completed: 31/12/12
  83. Bake something for work – completed: 27/2/12
  84. Do 3 exercise classes – completed: 6/3/12
  85. Have one BBQ Wednesday – completed: 19/12/12
  86. Get an exercise piggy bank – completed: 23/1/12
  87. Go on a boat
  88. Go to the zoo – completed: 22/12/12
  89. Go to a concert of Dave’s – completed: 3/8/12
  90. Buy that whistle song off iTunes – completed: 6/11/12
  91. Master the cracking of eggs
  92. Fly a kite
  93. Make a gingerbread house – completed: 15/12/12
  94. Pump up my own tires – completed: 13/10/12
  95. Check my car’s oil – completed: 12/6/12
  96. Swim laps at the pool – completed: 27/8/12
  97. Do a water aerobics class – completed: 25/6/12
  98. Play with sparklers – completed: 18/7/12
  99. Try an espresso – completed: 14/1/12
  100. Have a dinner party – completed: 25/12/12

So there you go the list for 2012… 84 out of 100 is pretty good… even if I say so myself.

Bring on the the 2013 list.

1 Month to go

Posted in Life, The List by

Wow… it’s December and it’s almost time to close this years list, but there are still a few things to go…. since my last update I have crossed a few more off:

7. Finish scrap booking my old stuff – completed 4/11/12
It’s all done, from 2000-2012… well what’s happened to date… all packaged neatly in a little box.
20121206-093154.jpg

23. Buy a new dress – completed 1/11/12
My new dress was for my brother’s wedding on the 17th, which was a super lovely day which you can read all about here… but here is a picture of Davo and I all done up… 20121206-103250.jpg

27. Go on a picnic – completed 4/11/12
A nice little fish and chips on the beach… not a full on picnic, but a picnic all the same.
20121206-163219.jpg

36. Do a fun run… well I have actually done two runs and a walk now… I think I am addicted… I walked the Parkinson’s Australia Walk, ran the 10km in the Melbourne Marathon festival and ran the 5km Color Run…  – completed 14/10/1220121206-103236.jpg

44. Go without TV for a week – completed 21-28/10/12
It was a necessary break in which I finished two assignments both worth 50% each… it was quiet and I felt a little behind in terms of world events as I didn’t really know what was going on, but I actually really enjoyed it.

67. Play my Flute – completed 20/11/12
Turns out my skills aren’t as awesome as they used to be, but it was nice to play again… maybe I might not wait so long before I do it again.20121206-093148.jpg

75. Try Listerine mouth wash – completed 20/11/12
Well I tried it, but I think the pictures tell you how much I liked it… 20121206-103258.jpg

76. Swing on some swings – completed 20/11/1220121206-093142.jpg

90. Buy that whistle song off iTunes – completed 6/11/1220121206-093132.jpg

94. Pump up my own tires – completed 13/10/12

20121206-103244.jpg

Which means I now have a month to finish the rest… some can’t be crossed off until the very end of the year but others can which means I still have 40 to go and a month to do it… here we go… could be a big month.