The Monster needs to be tamed

What a beautiful week.  It was an awesome day for a bike yesterday and an even better today for a run. I'm still on an active recovery schedule with limited distance and two rest days per week. With the training intensity decreased the other challenge comes to the forefront the little Monster and sometimes not so little Monster known as the "Cookie Monster".   

I rarely eat cookies but I do sure like to eat.  The challenge is getting that Monster under control.  Even those who do tons of exercise can over eat.  It’s even harder when we go from training many hours a day to only an hour or so.  Our stomach and mind still think we need to consume as much nutrition as before.  No matter whom you are eating right and eating the correct amount of food can be a challenge. 

I decided to seek out the help of my former trainer and self taught nutritionist on the matter.  Dan helped me five years back loose 30 pounds and hope he can help me get back on track to loose around 15 to 20 this winter.  It’s back to journaling my food, counting calories & eating healthy food.  Although I had two not so stellar days this past week it wasn't too bad.  It was better then the week before and that is all I can ask for. 

My biggest challenge is keeping the Cookie Monster at bay.  If I don't eat regularly I get over hungry and I binge eat.  Boy can I pack back the calories.  Intellectually I know to stop but it’s just not possible.  Today I was researching this phenomenon and found we have three hormones associated with hunger - Leptin, Ghrelin and Insulin.  Leptin is the one that helps us curb our cravings.

"People who are always hungry due to high levels of hunger hormones have very little chance of sticking to their healthy diets. The overwhelming desire to overeat due to high levels of hunger hormones is too powerful to resist. By controlling hunger hormones, you can avoid out-of-control eating and snacking. By avoiding overeating, you can finally start losing weight effectively and achieve lasting weight control."

So maybe there is something to be said about how genetics affect how we eat.  It isn’t just about will power.  Not say we don’t need will power but it sure explains what happens to me when I don’t control the Ghrelin Monster (Ghrelin is the hormone which stimulates hungry).

My goal this week eat healthy, reduce my intake of animal protein, increase my protein at breakfast (known to help sustain a decrease in appetite & caloric intake as it increase our sensitivity to the hunger-reducing leptin hormone), increase my vitamin regime & eat less refined grains/starches.

There is still time to enjoy the outdoors before Old Man Winter arrives.  It is a  great time to take a walk and to see Mother Nature in her glory.

If you are in the Oshawa area next week think about signing up for a 10K, 25K or 50K Ride for Refuge Charity Ride.  See www.rideforrefuge.org.  The funds go to our local outreach center Gate 3:16.    

Positive thoughts

This week I've been trying to post a positive quote to facebook (FB) everyday.  They do tend to be related to sport. This one is a bit long for FB

It is not the critic who counts,
nor the man who points out how the strong man stumbled,
or where the doer of deeds could have done them better.
The credit belongs to the man who is actually in the arena,
whose face is marred by dust and sweat and blood;
who strives valiantly;
who errs and comes short again and again;
who knows great enthusiasms, great devotions;
who spends himself in a worthy cause;
who, at the best, knows in the end the triumph of high achievement,
and who, at the worst, if he fails, at least fails while daring greatly,
so that his place shall never be with those timid souls
who know neither victory nor defeat.
       - TheodorRoosevelt 

President Roosevelt is saying no matter how you finish the person who has tried is the person who has won.  This reminds me of something a friend's uncle, maybe 10 years older then us, told me when I was a child,   "Don't worry about what others thing of you its more important what you think of yourself."  We should all try and remember this even though it is hard.

Have a wonderful week.  Try something new and yes you may fail but iyou tried therefore you have won.