End of Challenge - March

For 5 points, you must have eaten between 30 – 40 grams of fiber daily until March 31.

You were allowed to make up any missed fiber intake over the course of a week, but should not have exceed 60 grams of fiber on any given day. A fiber count each week of between 210 – 280 grams must have been maintained throughout the month to receive the 5 points.

I was doing great with this challenge until last week. Last week I got lazy and I let the 5 points slip away. While I’m sure I managed to eat the required amount of fiber last week, I did not record the details of my diet, more specifically, the amount of fiber I consumed. So I have no way of proving my commitment to the challenge for all 31 days of the month.

I did record my fiber intake for 24 days, and consumed a minimum of 846.26 grams of fiber for the month.

33.4 + 42.75 + 42 + 41.25 + 41.45 + 30 + 44.55 + 45.58 + 51.65 + 44.23 + 40.18 + 24.3 + 32.9 + 32 + 17.9 + 40.6 + 40 + 30.25 + 31.5 + 22.2 + 46.75 + 47.4 + 40 + 29
846.26 g of the total 930 – 1,240 g fiber needed for the month.

The challenge was not as difficult as I imagined. It took a concentrated effort of including more oats and grains into my diet. I already was eating the fruits and vegetables that also provided additional fiber. The Fiber One products (cereal and chewy bars) were the largest source of fiber in my daily diet, and I will continue to include them in my year of loss and health. Aside from being a great source of fiber, they are quite tasty.

I am upset with myself to falling down on the challenge during the last week of the month. I vow to do better next month, and on all the future challenges.

I'm Flaky

I flaked out on my uncle and our weekly bike ride tonight. I am at home busily working, but I did promise I'd be there tonight to ride. I didn't do my work Monday (or over the past 2 weeks) and it's back to bite me - and my plans - this evening.

I just couldn't see any way to accomplish what needed to be done tonight and still find the 2 hours of time for the ride and travel to and from Kyle's Bikes.

So, public apology: Steve, I'm sorry I couldn't make the ride tonight.

I will try to get a short walk in tonight - it'll be cold (and I deserve the discomfort of a chilly, windy workout), but manageable - if I can just force myself out the door.

Random Challenge - Week of Mar. 30

I have fallen out of the habit of exercising regularly. Or even at all, really. In the past 3 weeks I’ve clocked an impressively abysmal 50 minutes of walking (4 miles). In the weeks prior to that, I’d been averaging 8+ hours of exercise. I don’t necessarily believe I need to get back to such extremes, but 5 hours a week of exercise is a reasonable goal.

So, here’s the Random Challenge, for 1 point:

During the week of March 30th – April 5th, you must exercise at least 5 hours. Include your success of this challenge in next week’s progress post.

And remember, anyone can come up with Random Challenges. Just email, or post in the comments, and I’ll put them up for all. Only one Random Challenge per week though.

Week of Working Out - Mar. 29

Here is a list of the exercise I completed during the past week,
March 23rd - March 29th.
---
Monday: rest

Tuesday: WALKING – outdoors at 9:45 PM; 2 miles; 26:38.75 minutes; temps low 30’s with a brutal 30 mph wind; just what I needed tonight

Wednesday: rest

Thursday: rest

Friday: rest

Saturday: rest

Sunday: rest

Progress Report XIII - Mar. 29

Weight: 208.2 lbs.
Loss/Gain: - 2 lbs.

38.2 lbs. to Goal (170 lbs.)

Exercise Hours: 26:38.75 minutes (walking: 26:38.75 minutes)

Exercise Distance: 2 miles (walking: 2 miles)

March Wellness Challenge progress: 33.4 + 42.75 + 42 + 41.25 + 41.45 + 30 + 44.55 + 45.58 + 51.65 + 44.23 + 40.18 + 24.3 + 32.9 + 32 + 17.9 + 40.6 + 40 + 30.25 + 31.5 + 22.2 + 46.75 + 47.4
? g of the 210 – 280 g fiber maintained weekly for the month.
777.26 g of the total 930 – 1,240 g fiber needed for the month.

Did not take the time to record any of my food this week. So I have no new totals for the March Wellness Challenge this week. The grand total will stay the same. (I’m more than upset with myself for this laziness. It is unacceptable. This one week cost me the entire 5 points for the month.)

Shocked that I had some weight loss this week. It was another week of poor nutritional choices and very little exercise. I did a terrible job keeping track of my daily eating. And all week I just felt somehow “off.”

I didn’t purchase much in the way of unhealthy snacks while at the grocery store to help ensure I get back on track with the diet. I’ll just need to make sure I don’t cave and grab more than one meal out this week. I’m also hoping that the exercise challenge for this week, and the introduction of a new monthly challenge, will renew my motivation for continued success in this year of loss and health.

Windy Night Walk

I hesitated turning around tonight on my walk. While walking my first mile I could feel the wind – 30 miles an hour – pushing me along. The problem with an out-and-back course is that at some point you have to turn around and face the force at your back.

It was a different walk home, indeed.

Still, I was happy I forced myself out into the chill and wind and dark. I put in 2 miles. It didn’t seem quick, but with the wind at my back I made good time.

Wellness Log - Mar. 22

Exercise: none

Food:
Breakfast – bowl of Fiber One Original, glass of V8 Fusion juice
Lunch – none
Dinner – Arby's: regular roast beef sandwich, medium curly fries, 4 cheese sticks, 20 oz Diet Pepsi
Snacks – 2 bags of Orville Redenbacher Smart Pop popcorn w/butter sprinkle topping, 2 glasses of Diet Coke, glass of milk, 45 Hershey's Kisses, 25 smoked almonds

Challenges:
30 – 40 grams fiber – 14 + 11 + 22.4 = 47.4 g fiber

Other: Up at 10 AM; day of reading, TV viewing, and relaxation - very pleasant, indeed; in bed at 10:30 PM

Week of Working Out - Mar. 22

Here is a list of the exercise I completed during the past week,
March 16th - March 22nd.
---
Monday: rest

Tuesday: WALKING – outdoors at 11:50 PM; 2 miles; 25:37.51 minutes; temps pleasant in the 40's; was an amazing, invigorating - and quick - walk after 9 days of no exercise; just what I needed to reignite my drive to workout

Wednesday: rest

Thursday: rest

Friday: rest

Saturday: rest

Sunday:

Progress Report XII - Mar. 22

Weight: 210.2 lbs.
Loss/Gain: + 5.4 lbs.

40.2 lbs. to Goal (170 lbs.)

Exercise Hours: 25:37.51 minutes (walking: 25:37.51 minutes)

Exercise Distance: 2 miles (walking: 2 miles)

March Wellness Challenge progress: 33.4 + 42.75 + 42 + 41.25 + 41.45 + 30 + 44.55 + 45.58 + 51.65 + 44.23 + 40.18 + 24.3 + 32.9 + 32 + 17.9 + 40.6 + 40 + 30.25 + 31.5 + 22.2 + 46.75 + 47.4
258.7 g of the 210 – 280 g fiber maintained weekly for the month.
777.26 g of the total 930 – 1,240 g fiber needed for the month.

The daily wellness logs did little in the way of discouraging me from my lapse into poor nutritional choices. At the start of the week I was extremely discouraged by this, but as the week went on, I came to terms with these two weeks of weight gain. Am I happy about it? Hell, no. But I will do better.

The thing I have to remember is that two weeks does not – should not – destroy all the progress I’ve made so far this year. As resistant to the thought as I was, I probably did just burn myself out with the massive amount of exercise and strict diet of the previous ten weeks.

This week I start back to work from vacation, and the routine should help me get back into the good habits I was developing. This time, in moderation. I will go back to daily exercise, but maybe not to the extreme of hours per workout. I’ll also watch the growing portions and unnecessary snacking I’ve become accustomed to over the past two weeks. (And honestly, the headaches and indigestion are most likely due to the complete turnaround in nutritional choices I made over the past couple of weeks – few, if any, fruits and vegetables and an increase in sugars and caffeine.)

I’m flying the health and wellness flag again. One step at a time, pirate.

Wellness Log - Mar. 21

Exercise: none

Food:
Breakfast – bowl of Fiber One Original, glass of V8 Fusion juice
Lunch – can of Campbell's Hearty Chicken w/vegetables soup, corn w/butter sauce, 1/2 can of Bush's Original baked beans, glass of milk
Dinner – Subway: foot-long chicken & bacon ranch sub, w/provolone, lettuce, and pickles on garlic herb and cheese bread, bag of Cheetos, 3 chocolate chip cookies, 20 oz Diet Coke, 16 oz of V8 Fusion juice
Snacks – 1/2 large bag of peanut M&M's, glass of Diet Coke

Challenges:
30 – 40 grams fiber – 14 + 15.75 + 13 + 4 = 46.75 g fiber

Other: did not sleep hardly any time at all last night - some kind of indigestion-like thing that was so new and painful, I couldn't sleep; finally got out of bed at 6 AM to try breakfast; food (or time) seemed to have worked; took a 5 hour nap on the couch around 9 AM; day of reading; in bed at 12 AM

Wellness Log - Mar. 20

Exercise: none (once more)

Food:
Breakfast – none
Lunch – Carmike Theaters: medium buttered popcorn (280 cal plain - 470 total cal w/butter topping), peanut M&M's, 32 oz Diet Coke; McDonald's: 10piece chicken nuggets, medium french fries, medium shamrock shake
Dinner – Cheddars: chicken tenders salad w/Italian dressing, glass of Diet Coke Snacks – S'mores 100 calorie pack, Fiber One oats and chocolate chewy bar, glass of Diet Coke, 15 smoked almonds

Challenges:
30 – 40 grams fiber – 11.4 + 10.8 = 22.2 g fiber

Other: Up at 9:00 AM; went to Knowing, then the bookstore, and dinner with Ry and Amy, followed by TV and a little reading; accomplished very little today; in bed at 12:30 AM

Wellness Log - Mar. 19

Exercise: none (again)

Food:
Breakfast – 2 bowls of Special K, glass of V8 Fusion juice
Lunch – bag of Act II Buttery Cinnamon popcorn, glass of Diet Coke
Dinner – can of Campbell's Chunky Grilled Chicken and Sausage Gumbo soup, glass of milk
Snacks – 14 brownies, Fiber One oats and caramel chewy bar, M&M's, glass of Diet Coke

Challenges:
30 – 40 grams fiber – 1 + 5 + 6 + 19.5 = 31.5 g fiber

Other: Up at 9:15 AM; another day of reading and no working out; falling back into bad habits for no good reason at all; in bed at 11:30 PM

Wellness Log - Mar. 18

Exercise: [we’ll see…]

Food:
Breakfast – bowl of Fiber One Original, glass of V8 Fusion juice
Lunch – Olive Garden: Herb-Grilled Salmon, steamed broccoli, salad w/Italian dressing, 1 breadstick, 3 lasagna frittas, 2 glasses of Diet Coke
Dinner – box of Kraft Macaroni and Cheese Spirals, 1/2 can of Bush's Original baked beans, glass of milk, 6 brownies
Snacks – small carton of Whoppers Mini Eggs, 2 cans of Cherry Coke Zero

Challenges:
30 – 40 grams fiber – 14 + 1 + 15.25 = 30.25 g fiber

Other: Up at 9:30 AM; day of reading, grocery shopping, new comics, and more reading; in bed at ?

Wellness Log - Mar. 17

Exercise: walk - 11:50 PM; 2 miles; 25:37.51 minutes; temps pleasant in the 40's; was an amazing, invigorating - and quick - walk after 9 days of no exercise; just what I needed to reignite my drive to workout

Food:
Breakfast – bowl of Fiber One Original
Lunch – Papa John's: 3 large slices of thin crust Ultimate Pepperoni pizza, 1/2 bag of Peppercorn Ranch Sun Chips
Dinner – can of Campbell's Chunky Sirloin Burger soup, can of Cherry Coke Zero Snacks – bag of Act II Buttery Cinnamon popcorn, Keebler Fudge Stripes cookies (26), 2 cans Cherry Coke Zero

Challenges:
30 – 40 grams fiber – 14 + 13 + 8 + 5 = 40 g fiber

Other: Up at 9:00 AM; day of reading and TV watching - lots of both; finally - FINALLY - back to exercising with a quick, 2 mile walk; in bed at 12:50 AM

Wellness Log - Mar. 16

Exercise: none

Food:
Breakfast – bowl of Fiber One Original
Lunch - Z'mariks: fettuccini alfredo bowl w/broccoli, glass of Diet Pepsi
Dinner – Donnelley’s Pub: 4 fried chicken sliders, sweet potato french fries, 2 glasses of Diet Coke
Snacks – raisins, Fiber One oats and chocolate chewy bar, bag of Act II Buttery Cinnamon popcorn, 6 Keebler Fudge Stripes cookies, can of Cherry Coke Zero

Challenges:
30 – 40 grams fiber – 14 + 5 + 5 + 16.6 = 40.6 g fiber

Other: Up at 7:30 AM; spent the day in Iowa City; was not in the mood to workout tonight when back from Iowa City; NEED to make it to the gym this week; in bed at 11:30 PM

Vacation Plans

Check out the vacation plans for the week.

There will be more workouts (twice as many) this week as part of my vacation. I'll also be developing some type of workout routine and diet plan. Return here for twice the content, daily, this entire week.

Week of Working Out - Mar. 15

Here is a list of the exercise I completed during the past week,
March 9th - March 15th.
---
Monday: rest

Tuesday: rest

Wednesday: rest

Thursday: rest

Friday: rest

Saturday: rest

Sunday: rest
---
As you can see – there was no exercise completed this week. No injuries. No good reason I can put out there to explain it. Laziness. LAZINESS.

(I should change it from "rest" to NOTHING.)

Progress Report XI - Mar. 15

Weight: 204.8 lbs.
Loss/Gain: + 4.6 lbs.

34.8 lbs. to Goal (170 lbs.)

Exercise Hours: 0 hours

Exercise Distance: 0 miles

March Wellness Challenge progress: 33.4 + 42.75 + 42 + 41.25 + 41.45 + 30 + 44.55 + 45.58 + 51.65 + 44.23 + 40.18 + 24.3 + 32.9 + 32 + 17.9
243.16 g of the 210 – 280 g fiber maintained weekly for the month.
518.56 g of the total 930 – 1,240 g fiber needed for the month.

After a self-congratulatory post last week, I went and threw a wrench into the works of the machine of health and wellness I’d become. I fell, and was ground under the treads of the bad habits of yesteryear. As I racked my brain to find any good or reasonable excuse for this lapse in judgment and apathy toward progress, I found none. Honestly, I simply gave up.

For the week. NOT for the year.

All weeks will not be perfect. I’m not going to dwell – much – on this week. I’ll accept responsibility for it, and move on.

This week I am on vacation from work. This gives me the time to add in extra workouts, the time to find the foods that work for me (and not against me – I’ve not felt this bad, my stomach this upset, in months), and the time to renew my overall attitude.

To that end, look for daily nutrition tracking and daily workout summaries this week as I right the ship and continue on course toward a life of loss and health.

Nothing Good

Not even going to talk about the first part of this week and the exercise and diet. I simply have nothing good to say, and no reason for my bad behaviors.

Too many snacks, not enough exercise.

I need to snap out of whatever this is that I'm in. And soon!

What's My Deal?!

The whole idea of training for this half-marathon has completely killed my once healthy - mostly healthy - obsession with going to the gym. Last week I suffered unplanned bouts of rest, and tonight isn't looking like a promising start to this week.

It would be a simple run tonight. 3 miles at an easy pace (they suggest a pace of 5 mph - which is about 1.5 mph slower than the paces I've been running). Why am I dragging my feet?

And not helping matters: I ate a huge - for me, recently - snack after supper. I had two single-serve bags of popcorn and half a Hershey's bar. 485 calories of snack I didn't need, but ate simply because I was sitting in front of the television.

It is not too late to go to the gym. The short story review can be done afterward, and bed can still be found in the 11's.

Go boy. GO!

Week of Working Out - Mar. 8

A new feature I've decided to add - my fitness work, broken down by day and activity.

Here is a list of the exercise I completed during the past week,
March 2nd - March 8th.
---
Monday: rest

Tuesday: WEIGHTS - on machines at Anytime Fitness for 22:59.89 minutes; focus upper body w/minimal ab work (hanging crunches, 3 sets of 15 reps); low weight (20-40 lbs.) at 3 sets of 15 reps each machine; focused on breathing and fluidity while lifting…RUNNING - 50 minutes total run/walk; 4.42 miles, 640.8 cal; walk .75 mile warm up, then 2.5 mile run at 6.5 mph: mile 1 was 9:11.88, mile 2 was 9:13.04, and .5 mile was 4:32.10 (last .25 was at 6.7 mph), cool down walk with 1.17 miles to end, all walk was at 4.4 mph, except last 5 min cool at 3.7 mph

Wednesday: WEIGHTS - on machines at Anytime Fitness for 22:59.89 minutes; focus upper body w/minimal ab work (hanging crunches, 3 sets of 15 reps); low weight (20-40 lbs.) at 3 sets of 15 reps each machine; focused on breathing and fluidity while lifting… BIKING - (recumbent) 25 minutes (5 was cool down, but pace was unchanged), 5.64 mi, 210.5 cal, entire ride at a relaxed and easy pace of 80's rpm

Thursday: rest

Friday: rest

Saturday: WEIGHTS - on machines at Anytime Fitness for 21:15.22 minutes; focus upper body w/minimal ab work (hanging crunches, 3 sets of 15 reps); low weight (20-40 lbs.) at 3 sets of 15 reps each machine; focused on breathing and fluidity while lifting…RUNNING - 65 minutes total run/walk; 5.55 miles, 785.9 cal; walk 1 mile warm up, then 2.5 mile run at 6.6 mph: mile 1 was 9:07.06, mile 2 was 9:06.04, and .5 mile was 4:29.00 (last .25 was at 6.8 mph), cool down walk with 2.05 miles to end, all walk was at 4.4 mph, except last 5 min cool at 3.8 mph…BIKING - (recumbent) 65 minutes (5 was cool down, but pace was unchanged), 15.77 mi, 586.4 cal, entire ride at a relaxed and easy pace of 70's rpm…ELLIPTICAL - 15 min total at pace in 6 mph (3 min cool down at pace 4-5.5 mph); 1.54 mi, 154 cal

Sunday: rest

Progress Report X - Mar. 8

Weight: 200.2 lbs.
Loss/Gain: - 4.6 lbs.

30.2 lbs. to Goal (170 lbs.)

Exercise Hours: 4:47:23.37 hours (biking: 1:30:00 hours; running: 45:39.12 minutes; walking: 1:09:20.88 hours, weights: 1:07:23.37 hours; elliptical: 15:00 minutes)

Exercise Distance: 32.92 miles (biking: 21.41 miles; running: 5 miles; walking: 4.97 miles; elliptical: 1.54 miles)

March Wellness Challenge progress: 33.4 + 42.75 + 42 + 41.25 + 41.45 + 30 + 44.55 + 45.58
275.4 g of the 210 – 280 g fiber maintained weekly for the month.

This was a surprising week of loss. I didn’t make it to the gym nearly as often as I had in previous weeks. There were four days of rest due in large part to apathy (and once to unexpected sleep). I still managed to get in a few hours of working out, but I thought the lack of consistency would change my weight loss results. Also, increasing the number of sets from 2 to 3 stretched out the entire weightlifting process, adding about 8 minutes of lifting and probably twice that to the elapsed time spent moving between machines and resting. This impacted the amount of time I have available to do other exercises. On the food front, the only big change was the massive increase in fiber. I thought this would also have some impact, as I was eating more carbohydrates than ever. Maybe if you are doing the right things all other things work out?

And yeah, I’m over HALFWAY to my goal weight. In just 9 weeks! (The first week there was no weight loss or gain.) I’m impressed. And as everyone has told me: it shows.

I also decided to train for a half marathon starting on Monday. I found a training plan in an issue of Runner’s World to adapt. It’s a plan for 10 weeks, but I only have 7. Still, the working out I’ve been doing has built me the base I need to follow this plan. Once I get the plan finalized I’ll post it up here for you to follow. I’ll have to cut back on some of the cross training (less elliptical and biking) for the next 7 weeks, but the walking, running, and weights stay firmly in place.

This blog – this challenge – has been an amazing project for me. Thanks for all the support.

Jumping At Shadows

Last week I thought being alone in the gym, late at night, was cool. Tonight...not nearly as cool. I was jumping at imaginary shadows and lurking evils.

My big plan all week was to go to the gym when Saturday Night Live began, and workout on the recumbent bike until it was over. That would be a great 1.5 hours of working out, and Dwayne Johnson (The Rock) was hosting, so I knew I'd get a few laughs out of the whole deal. Well, I got there - only a couple minutes late - just as the last person working out was leaving. That meant me, the bike and TV, and no one else. Cool beans, I thought.

Until...

Every single minute I was jumping at imaginary people skirting by in the corners of my vision. It wasn't so bad when I finally moved to the elliptical trainer and was able to watch the whole gym through the reflections on the front windows, but that was only after an hour and five minutes of uneasiness.

Still, I did get in a good workout. I'll probably go back and do it again, but hopefully there's at least one other night owl at work.

Hang My Head In Shame (But Only For A Moment)

I did not make it to the gym today. Not because I was too busy, or injured, or even too tired. I just didn't go because I chose not to.

Today I did decide - only somewhat pressured - to enter a half-marathon in April. Am I anywhere near ready? No. But I was told I have seven weeks to get there. I can do it, but it means no more of this apathetic attitude I displayed today. It calls for focus and planning. I have a goal now, an event to train for.

I'll post more on this development as I create my training plan.

Is There Such a Thing as a Relaxed Workout?

You can tell you've been pushing it to the max when a 48-minute workout of weights and biking feels like a breeze.

I did my weights tonight and a relaxed bike ride at an average of 80 rpms (~12-13 mph) and I feel refreshed, almost too relaxed for coming from the gym. It's what I needed, though. Tomorrow night is a run - the fastest of my five runs at this distance (6.6 mph for 2.5 mi) - and maybe a second workout 4 hours later after a midnight showing of Watchmen. We'll see. If that is the case, I'm going to need the easy night I put in tonight, plus some extra energy in the form of FOOD to keep me going.

Fighting Burnout

This week I'm struggling to get to the gym. Or even a walk outside (not that the weather is all that warm).

I think I'm just a bit exhausted from all the exercise of the past few weeks. That's not to say I'm giving up. Far from it.

I'm going out to the gym in a little while, but I'm going to get some work done first. It's the work I've been putting off (and the reading, and the TV, and the movies...), which is not something I can continue to do. I also know that I won't be able to keep exercising as hard as I am without more frequent breaks. It's not so bad when you aren't pushing yourself in every workout, but I've been tearing up the treadmill, hammering down on the bike and elliptical trainers. Streaks of 11 or 12 days are not healthy - rest needs to become a part of my routine.

Balancing Fiber

It's going to take some practice to get used to eating the right amount of fiber daily.

Yesterday I struggled to find my 33.4 grams, but today I was rockin' 42.75 grams. It'll be interesting to see how this monthly challenge evolves.

I have a feeling that if I stress over it, I'll just end up making things harder for myself.

It also got me thinking about looking at some of those other pesky categories on the nutrition facts label, like sodium, fats, and protein.

My Fiber Goal

I used a chart from the American Heart Association to gauge the number of calories I should be consuming daily (I’ll be more accurate with this calorie count during a future monthly challenge.) to help determine my daily fiber goal.

As an active male between the ages of 19 and 30, I should be consuming 3,000 calories per day. Using a rule of thumb provided by the Institute of Medicine (14 grams of fiber for every 1,000 calories consumed), I should be eating 42 grams daily.

I am aware that I currently don’t eat that many calories daily, but do not want to drastically change the diet that is working for me now, so I’ll aim for 35 – 39 grams of fiber daily (2,500 – 2,800 calories consumed). This also more closely matches the high-end recommendation of the American Dietetic Association’s daily fiber intake (20 – 35 grams).

March Wellness Challenge

For 5 points, you must eat between 30 – 40 grams of fiber daily until March 31.

You are allowed to make up any missed fiber intake over the course of a week, but should not exceed 60 grams of fiber on any given day. A fiber count each week of between 210 – 280 grams must be maintained throughout the month to receive the 5 points.

This weekly fiber count can be included in your weekly progress report submitted to the comments section of my Progress Report.

Enjoy the challenge!

March - Fiber Month

After a month of focusing on hydration, it only makes sense that we move back to the foods. I chose to focus on fiber because of all the health benefits linked to the daily consumption of both insoluble and soluble fiber. In researching fiber I was amazed to discover just how beneficial this complex carbohydrate can be.

(And selfishly, I know my diet is lacking in carbohydrates, so this challenge will force me to rectify that situation.)

Fiber is divided into two types, insoluble and soluble. Each type works its magic in your body in a different way. Insoluble fibers, such as whole grains, bran, nuts and seeds, green beans, cauliflower, zucchini, celery, and the skins of some fruits such as tomatoes, attract water and are helpful with digestion. Soluble fibers, such as peas, soybeans, oats, rye, barley, broccoli, carrots, root vegetables (potatoes, sweet potatoes, onions), and some fruits and fruit juices (prunes, plums, berries), ferment metabolically to produce significant health effects, such as a reduction in obesity, diabetes, high cholesterol, and cardiovascular disease, among many others.

As fiber is not easily digested and absorbs water, when you increase your fiber intake you must make sure to also increase your consumption of beverages, especially water.

Here is a great, quick article from the Harvard School of Public Health about choosing a fiber-filled diet, complete with 5 Quick Tips.

According to research by the American Dietetic Association, people should eat daily between 20 – 35 grams of fiber. The Institute of Medicine suggests eating 14 grams of fiber for every 1,000 calories consumed. Lists of foods high in fiber (such as this example from the MayoClinic.com) can be easily Googled, so finding those 20 – 35 grams a day of fiber should not be too difficult. Make sure that in your pursuit of a high fiber diet you don’t go to extremes. You should consume no more than 60 – 70 grams daily or you run the risk of suffering some severe gastrointestinal distress.

End of Challenge - February

For 5 points, you must have consumed at least 8 cups of water a day – every day – until February 28 (a minimum of 224 cups). You were allowed to make up any missed water intake over the course of the challenge by drinking the necessary extra cups of water.

I managed to drink 292.05 cups of water this month.

I found this challenge very easy to handle. A large part of that was the amount of exercise I completed this month. Exercise makes you thirsty. It was tough going without pop for the random challenge early in the month, but in the weeks since, the desire to drink pop has actually lessened quite a bit. I’ve maybe had 15 cups of pop all month. Pretty impressive compared to the levels of pop I’d been drinking prior to this month’s challenge.

Make sure that you don’t forget to continue consuming fruits and vegetables, and remember to drink enough water each day. This is all an integral part of living a balanced, healthy life.

Share your total water intake for the month in the comments section of this post to earn your points.

Progress Report IX - Mar. 1

Weight: 204.8 lbs.
Loss/Gain: - 4.4 lbs.

34.8 lbs. to Goal (170 lbs.)

Exercise Hours: 9:46:44.88 hours (biking: 2:26:38 hours; running: 1:11:11.01 hours; walking: 4:13:48.99 hours, weights: 44:06.88 minutes; elliptical: 1:11:00 hours)

Exercise Distance: 70.38 miles (biking: 36 miles; running: 7.5 miles; walking: 19.35 miles; elliptical: 7.53 miles)

February Wellness Challenge progress: 9.3 + 7.2 + 11.4 + 9.5 + 7.8 + 10.4 + 9.4 + 11.4 + 9.5 + 11.15 + 10 + 7.9 + 8.7 + 10.2 + 9 + 9.9 + 9.9 + 9.9 + 8.4 + 9.9 + 15.9 + 18.9 + 11.4 + 13.9 + 7.4 + 9.9 + 12.4 + 11.4
292.05 of 224 cups.

I finally did it. I had to break down and go buy some new clothes to wear to work. All of my pants simply would not stay up, and the belts I had needed to be fixed with extra notches to tighten enough to keep those pants at least somewhat where they belong. I ended up losing 6 inches off my waist in the first two months of this challenge. I’m down from a 44-inch waist to a 38-inch waist. I’m impressed. I also was able to quit buying the big boy shirts (2XL), in favor of more regular XL. I’ve noticed more loss from the lower body than upper body, but that only makes sense with the disproportionate amount of lower body (walking, running, biking, elliptical) to upper body (weights) exercise I’ve been doing. I wish I could think of another activity that would engage the upper body more.

I’m just 1.4 lbs shy of the halfway point in my weight loss goal. I’m amazed! I’ve lost 32 lbs in just 8.5 weeks. That’s about 3.8 lbs a week, on average. I still feel like I have done this in a very healthy way, making sure to eat the right foods in the correct amounts, along with exercise and proper hydration.

I was happy to feel less stress this week. Things are calming back down at work, and it has helped me focus and relax. I also didn’t eat out much this week – just one foot-long sub from Subway, split over two lunches.