Article almanac: Links I'm loving {PilotingPaperAirplanes.com}

 

→ Photographic Series Showing What 200 Calories Looks Like in Different Foods | Via artFido

WiseGEEK just conducted a very visual and informative study and presented a photo series, which compares what 200 calories actually look like in different foods. The study compares 71 different foods, and is originally organized going from low to high calorie density. You can really tell how the quantities are getting smaller towards the end of the list!

 

→ “It must have been your fault. C’mon. You are a biker.” | Via Greater Greater Washington

This one makes me cringe A LOT. Jon and I both bike are town regularly and are fully aware of the dangers of drivers not paying attention. You can follow all the road rules as a biker, and people still won’t notice you.

Getting in a crash is one of the scariest things that can happen to a cyclist. Even worse is when police assume that bicyclists are always at fault, even if they’ve got evidence to the contrary.

 

→ The Best Thing You’ll See All Day: Kids React To Interracial Cheerios Commercial | Via Global Grind

This one’s a couple weeks old at this point. If you’ve seen it, watch it again. I adore these children.

Remember that “controversial” (but not really) interracial Cheerios commercial that got all the racists in the world upset?

Well, some genius thought it would be a good idea to put the commercial to the real test to see if adults are bugging for no reason, or, if the subject of interracial marriage/dating is still very much taboo.

→ Time lapse paintings #1 & #2 | Via Casey Voight

She’s just started making videos of her paintings, but Casey’s been painting for years. “My love for art began in Kindergarten. Honestly, projects in art class are the only distinct memories I have of Kindergarten,” she said. “It’s a creative expression. As with all the creative outlets there are, painting has been with me the longest.”

 

 

→ A confession and an apology | Via Courtney at Never Mince Words

This makes me chuckle. I’m sure my tweets were included in her rant. Welcome to the “club” Courtney! 🙂

In keeping with my loose-tongue tendency, I recently vented to a friend about how annoyed I get when avid exercisers tout their athletic achievements and workout regimens online. Confession: I’m now the guilty party. Hear me out.

I do exercise fairly regularly, but I don’t push myself like these “freaks” whose calorie counts I see on Twitter. In other words, you won’t see me doing burpees and planks as a morning warm–up. But … I have to say I owe an apology to all the workout peeps whose names I’ve slandered.

 

What are awesome articles are you reading these days?


Like what you read? Share with a friend!

 

Stop fighting the old and start building the new. #Inspiration #Training #Motivation #run #fitness {PilotingPaperAirplanes.com}

“I need to get back in shape.”

“I want to get my body back.”

“I looked so much better back then.”

We spend a lot of energy focusing on what used to be, or comparing our today self to our past self. On some level, this makes sense: “Bet better than you were yesterday” or “The only person you should be competing with is who you were yesterday” or “Don’t worry about how far you have to go, but look at how far you’ve come.”

It’s just easy for this kind of backward view to get out of hand. Honestly, I find it more stressful than encouraging.

I really want to focus my energy on today and tomorrow. Working hard today so I’ll be in a better place tomorrow. Shaping who I’ll be tomorrow, next week, next year. Building a future I’m excited about. Cheers to all the tomorrows!

 

Do you find yourself comparing the past with the present?
Does it motivate your to look back?


Like what you read? Share with a friend!

Weekend run {PIlotingPaperAirplanes.com}
Jogging it down: my week in review {PilotingPaperAirplanes.com}

You guysssss….. I had an awesome workout week! Like, stupendous. I feel amazing. And not just because I had good workouts… I also got my butt to bed on time every night and my eating was on like donkey kong. Not that I would know; those games were never my thing.

Saturday

• 3.5 mile tempo run, 34:00 (9:50 pace)
Ugly hot run. I didn’t have a distance in mind (it was already so hot when I went out!) and I wanted to keep the pace under 10:00. Ran up a hill on the short walk home, too. Decent workout all around.

Weekend run {PIlotingPaperAirplanes.com}

Fabulous start to my weekend, minus a gross run. C’est la vie.

Sunday

• Pyramid style strength, 15:00
Sets of 25/5, 20/10, 15/15, 10/20, 5/25. Alternated pushups and weighted squats, then abs and back extensions (75 reps each, 300 total).

Monday

• Full-body cardio rep workout, 35:00

The 1000 Summer Cardio workout {Piloting Paper Airplanes}

This workout, but 50 reps each rather than 100.

• 100 reps various core exercises & 2:00 #plankaday

• 3–mile commute, bike

Tuesday

• Leg work + hill repeats, 30:00
– 40 each with weights: squats, back lunges R & L, sumo squats, side lunges R & L, dead lifts.
– x10 hill repeats.

• 3–mile commute, walk

Sport visor {PilotingPaperAirplanes.com}

Hey hey hey! Did I mention I finally got a sport visor? This girl is a little bit happy. Makes my hot runs 10x better when my face isn’t frying.

Wednesday

• Rest day! 3–mile commute, bike.

Stormy sky {PilotingPaperAirplanes.com}

Oh hello imposing line of rain clouds.

Thursday

• Cardio HIIT, 1:00:00
Killer workout tonight! Not sure what got into me, but I had a ton of energy when I got home from the office. Punched out a great cardio/strength workout and felt awesome the whole time. I felt POWERFUL after this workout! And disgustingly sweaty….
– 12:00 cardio: [high knees, mountain climbers, squat jumps, jumping jacks] x3
– 3 rounds of this Melissa Bender Fitness workout (P.S. Love her stuff).

– Added 50 each pushups, dips, abs & back extensions.

• 3–mile commute, walk

Friday

• Morning yoga, some arm work and 3–mile commute, walk.

This weekend’s plans are up in the air. I have some work to do, but the weather is going to be perfect mid–70’s. There will either be a long run, a long bike ride with Jon OR maybe just maybe a night of camping.

 

Did your week rock too??
Any fun weekend plans?


Like what you read? Share with a friend!

sorry-high-metabolism-apology-ecard-someecards {PIlotingPaperAirplanes.com}

Recently I’ve read several articles about metabolism, which prompted me to do some more research, which has resulted in this post. I’ve always thought that I have a slow metabolism – i.e. the complete opposite of my husband and all but one of my four brothers – so I’ll take any help I can get!.

Basic definition of metabolism: A chemical process that converts food into energy or stores it as fat.

This is far too simple. When we talk about metabolism, we’re really talking about two different things.

1. Metabolic type
2. Basal metabolic rate
3. Actually, I should throw in a third: Metabolic efficiency

sorry-high-metabolism-apology-ecard-someecards {PIlotingPaperAirplanes.com}

→ Metabolic types

There are three types of metabolisms with three different carb/protein/fat needs. Just to be clear, everyone cannot have the same success with the same nutrient ratios. So, when you see things like, “to lose fat and gain muscle, eat 60% protein 30% carb and 10% fat,” quickly read the other direction.

Fast oxidizers: ideal ratio is 20% carbs, 50% protein, 30% fat.
Slow oxidizers: ideal ratio is 60% carbs, 25% protein, 15% fat.
Balanced oxidizers: ideal ratio is 40% carbs, 30% protein, 30% fat.

Jillian Michaels Winning by Losing {PilotingPaperAirplanes.com}“Metabolic typing is really just fancy talk for figuring out how your body processes what you eat—more specifically, how your body deals with the three basic macronutrients in food: carbohydrates, proteins, and fats,” wrote Jillian Michaels in her book Winning by Losing (Amazon affiliate link). “The fact that we all oxidize the nutrients in our food in different ways is the reason why a particular diet will work for one person and not for another.”

According to Jillian, fast oxidizers burn through nutrients very quickly, meaning glucose is released into the blood almost immediately. This increase in blood sugar triggers the release of insulin, which is stored as fat. Therefore, “foods with high carb ratios cause fatigue and carb cravings as well as promote fat storage.”

Not surprisingly, slow oxidizers are the opposite. They burn through nutrients very slowly which results in delayed energy production. These people should eat a higher ratio of carbs because protein and fat slow oxidization even more.

And finally, balanced oxidizers fall right in the middle. “They require foods that have equal quantities of protein, fat and carbs in order to optimally process, produce and use the energy from their food.”

So how to find out your type?

This About.com article includes a questionnaire from Jillian’s book to determine metabolic type.

Jon and I both did the test and we are both Balanced Oxidizers – lucky us! In fact, our scores are almost identical and are so high that even if we changed some answers, we would still be balance oxidizer.

The tricky part is that our secondary type is opposite (and again, almost the same number score; our respective third type was almost non–existent). Jon’s secondary is Fast Oxidizer while I my second is Slow. This explains why Jon craves protein and I crave carbs. It also makes me feel less annoyed with the carb cravings. My body simply functions better with carbs. Yes, I have this posted on our fridge now, and we’re both thinking about it more as we eat.

Fascinating stuff! Jillian includes a breakdown of what foods are best for each metabolic type after the test, too.

→ Basal Metabolic Rate

This is number of calories burned during regular daily activities. There is a difference between basal metabolic rate (average daily activities) and resting metabolic rate (measures only oxygen input, carbon dioxide output); this isn’t overly important to our general purposes here, though. A proper BMR test has to done by a health professional, but there are some calculators to give an idea.

I like this one from Dummies.com:

BMR Calculation for Women: 655 + (4.35 × weight in pounds) + (4.7 × height in inches) – (4.7 × age in years)
BMR Calculation for Men: 66 + (6.23 × weight in pounds) + (12.7 × height in inches) – (6.76 × age in years)
Factor in exercise: Light (1–3 days), BMR x 1.375. Moderate (3–5 days), BMR x 1.55. Heavy (6–7 days), BMR x 1.725.

According to this equation, my BMR is ~1570 calories per day. Add in exercise, and my range is 2400 – 2700 calories per day. Here are two more online calculators from BodyBuilding.com: Resting metabolic rate and Basal metabolic rate. For me, these spit out ~1400 RMR and ~1900 BMR.

Now, these obviously aren’t the most scientific of calculators, but they do give me a good range of daily caloric intake. When I average the two different BMR’s,  I get a goal of about 1700 calories per day, plus my activity. So on a 10–mile–run day when I burn 1000+ calories, I should intake more like 2700 calories to support that training. Sheesh, that’s a lot!

P.S. These numbers are to maintain current weight. Add or subtract to gain or lose weight. (disclaimer here that severely restricting calories isn’t healthy, that I’m not a dietitian and you should work with a doctor/registered dietician/nutritionist).

Metabolism birthday ecard {PilotingPaperAirplanes.com}

→ Metabolic efficiency

I’ll make this one quick. ME is “energy intake based on body weight that is required to maintain current weight,” according to Competitor magazine. To wrap my brain around this, I think of it as a combination of, or the result of, my metabolic type and BMR.

In theory, my metabolic efficiency could be low (hence, “I have a slow metabolism”). This means I should either 1) lower the amount of calories I intake from what BMR calculators say, or 2) eat the best balance of nutrients for my metabolic type. Or, more likely, a combination of both.

____

OK! Hopefully I haven’t lost everyone with this nerdy science-y post! I’m ALL ABOUT understanding my body, how it functions best and ways to support my running addiction. And in reality, I kind of love the nerdy side of health. I think I missed my calling.

____

• Added bonus: here are a couple of articles about how eating small meals more often does not, in fact, speed up our metabolisms. Via The If Life, Part I & Part II  |  Via Quick and Dirty Tips, Metabolism Myths.

I didn’t go into that in the post, and I’m not sure how convinced I am either way, but I thought this was worth including. For me, my main take–a–way is finding what works for your body.

• Additional articles: 5 Metabolism myths debunked, via The Daily Beast, and Metabolism myths and facts, via the Academy of Nutrition and Dietetics.

____

Did you all know about metabolic typing, and how to eat for your type?
Do you eat for weight loss or to support athletics?


Like what you read? Share with a friend!

Positive energy, positive results #Inspiration #Training #Motivation #run #fitness {PilotingPaperAirplanes.com}

I had a great weekend of workouts, sleep, relaxation and productivity. Safe to say I’m feeling much better. Plus Jon and I made an impromptu trip to a matinée showing of Pacific Rim – which rarely happens and we thoroughly enjoyed it. 🙂

My motivation this week is all about taking action. After two weeks of low energy, headaches and not sleeping great, I am ready to get moving! I’m really feeling HIIT workouts right now with it so hot out; runs are just miserable. Plus, I’m not training for a race at the moment, so I’m going where my motivation leads me.

 

What do you have planned for this week?
And how was your weekend?


Like what you read? Share with a friend!