Time to Face the Music!

It was time to face the music today!  I’ve been in Korea for about 5 weeks now and have not stepped on the scale…it was time.  So, I bought a scale, took a deep breath, and stepped on…I was pleasantly surprised to see that I have stayed within two pounds of my goal weight!  What a relief!?!

As many people know, I was worried about maintaining my weight over here because I have no idea of the calorie count or point count of the foods I’m eating.  Clearly, though, I’ve learned something over the past five years because I am maintaining.  As I reflected on what I’m doing to maintain, a few key things stand out:

• I’m paying more attention to my hunger signals.  If I’m not hungry, I’m less likely to eat.  Before, I tended to eat things based on how many points I have left.
• I’m having one big meal a day, and that’s usually lunch.  I make my typical breakfast (omelet with an egg, egg white, and veggies), and have a light dinner (often a salad).  The school lunch is usually pretty big and filling.
• I’m eating healthier foods and less processed foods.  In general, Korean food consists of a lot of soups and vegetables with various seasoning…and, of course, rice and kimchi. 
• I’m also not using artificial sweeteners anymore because you can’t get them over here.  I’ve often heard that they can contribute to weight gain but was never one to pay attention to that.  Now I’m beginning to think there may have been something to it...
• And, finally, I’ve been making sure to get activity in.  I do lots of walking to and from bus stops.  I’m taking taekwondo two times a week and joined a weekly badminton club with the teachers at my school.  I’ve also taken to Pilates, which is easy enough to do in my apartment.

So, all in all, it’s pretty empowering to see that I have indeed developed some healthy living habits over the years.  Habits that will stick with me and help me continue a healthy lifestyle.  What about you?  As you reflect on changes you’ve made over the years, what habits really stick out?  What helps you maintain a healthier lifestyle?

Since I'm feeling so empowered today, a little-known Gloria Gaynor song was my muse for this week's poem:

Inspiration for Today's Poem (er..re-written lyrics)

I Will Be Thin!

(to the theme of “I Will Survive”)

At first I was afraid I was petrified,

Wondering how I could maintain without my points to count.

But then I spent so many years

Changing what I had done wrong,

And I grew strong,

And I learned how to be healthy.

And now I’m good.

I’m right on track.

I formed some habits, learned some tips to help me wipe that weight away.

I should have done this years ago.

I should have searched to find the key.

If I had known for just one second how easy it would be.

But now I’m here, oh yes I’m here!

Won’t turn around now

Cause the weight’s not welcome anymore.

I am the one who is empowered to succeed.

I will not crumble.

I will not put weight back on my thigh.

Oh no, not I -- I will be thin.

Oh, as long as I know how to eat

I know I will maintain.

I’ve got all my life to live.

I’ve got more energy to move, and I’ll be thin!

I will be thin!

The Science Behind Korean Food

I need to share the science behind Korean food…it really is quite amazing!

As I mentioned in a previous post, side dishes are quite common with Korean food.  Often at a restaurant, they’ll bring about 7 different side dishes for the table to share.  A common side dish is pickles, which seemed a little odd to me, but I love pickles so am not complaining by any means.  During dinner with my Korean co-teacher one evening I realized why there are pickles.  Apparently, pickles produce extra saliva making it easier to swallow sticky, starchy foods like rice and pasta (who would’ve thunk!). 

Then one day during a school lunch, she explained why we had a type of seasoned grass (it looked a little like the top part of green onions).  This particular vegetable raises your body temperature, so it is often served with pork that apparently lowers your body temperature.  (Brilliant!)

And then there’s kimchi!  Kimchi is served with just about every meal (likely I like it…a lot).  It’s basically fermented cabbage or radishes (there are different types).  Because of the fermentation process, it’s rich in probiotics and good bacteria like what your find in yogurt.  Therefore, every meal has a side dish to aid digestion.  Another interesting thing about kimchi…it’s considered the healthiest food on the planet.  And I get to eat it daily!  Check it out:  http://www.health.com/health/article/0,,20410300,00.html

Ode to Kimchi

My food you do help me digest,

And of vitamins you are loaded.

The world has claimed you’re the best.

That’s certainly how I would have voted.

You are a staple at every Korean meal.

Garlic, peppers, vinegar and salt,

High in fiber and low in fat,

Taste and health—what a deal

My taste buds you do assault

More please…make it stat!

Finding My Stride!

Sorry for the delayed post.  I've been having Internet issues this weekend.

So, after last week's post, I felt a little more motivated this week to MOVE MORE.  I did join a Taekwondo class.  I'll be going twice a week with two other English teachers who live in my area.  I can tell that the Taekwondo will be really good for stretching and a bit of strength training, especially the legs because there is a lot of kicking involved.

I also got out on Saturday to enjoy the day and do some running.  There's a great walking path that is less than a 10-minute walk from my house, and it runs along a river.  I'm going to try to get out and enjoy the path at least twice a week.  I like to run interval style:  run for 4 minutes and walk for 2 (makes it a little easier than running for 30 minutes…my stamina isn’t built up for that).





My walking/running path

The view along my walking path

And, I've decided to change up how I usually exercise and give Pilates and yoga a try.  I enjoy both of those, but I haven't done them consistently.  I think they'll be a better choice than my usual aerobic videos because my apartment isn't exactly spacious, and I don't want to annoy the person below me.  I’ll just look on You Tube for various workouts. 

By the way, there are a TON of workout programs on You Tube for all levels of fitness, and there is a wide variety to help you mix things up:  strength training, cardio, dancing, Pilates, yoga, walking, etc.  Many of the videos are done by well-known fitness experts: Jillian Michaels, Denise Austin, Leslie Sansone, Chris Freytag, etc.  Do you use workout videos?  If so, what are some of your favorites?  Do you have a favorite instructor?

Instead of a poem this week, I’m sharing a link to a song that was in my head Saturday as I was running and getting back into an exercise groove.  I think it’s a good source of motivation to get up and moving.  It may just be my theme song for the month!  Check it out:

http://www.youtube.com/watch?v=Yu7i0fnmW64

Moving More

Okay…so I’m on my 16^th day in South Korea.  I’ve been in my new home for one whole week, and I’m still finding my rhythm.  It’s been busy as I get settled in, so I haven’t established a routine yet.  As a result, my exercise has slipped a bit.  I’ve only done a formal workout twice while I’ve been here.  The good news is I’ve done a fair amount of walking, and my clothes haven’t gotten tighter. : )

I do know that exercise is an important part of weight maintenance, though, so I need to be intentional about getting it in.  Walking is good, but I’d also like to find something that works my whole body.  And, as we all know, it’s better to find something you enjoy so that you stick with it.  So I have a few options that I’m throwing around.  I’ll see how they fit with my schedule:

• I’m looking into Taekwondo lessons (going to check out my first one on Monday).
• I found another teacher (Canadian) who’d like to get into running, and there is a great cushioned running walking/running track nearby that goes along a river.
• Volleyball is apparently popular over here.  I used to play all the time, so I’d love to get on my school’s team (many teachers at schools form clubs and play a few days after work).
• I still need to check out the hiking trails in the area…there are so many mountains around (more like big hills).

What about you?  What’s an exercise you really enjoy?  Have you tried anything new?  Have you thought about trying something new but haven’t done it yet?

Taekwondo demonstration at orientation.

Moving More

I have to move more

I have to get up

Find the motivation

To get off my butt

To keep on track

Maybe a friend

Someone I trust

On whom I depend

A schedule that fits

Something that works

Just do more than sit

Like walking to work.

When I’m off track

And down goes the energy

Gotta find something new

And get back the synergy.

Nothing too fancy

It’s easy to do

And then come results

Down a pound or two!

Okay…so I had to laugh when I thought about the key question of the week:  What causes portion creep?  How about a buffet in a foreign country whose foods I’m not very familiar with!?!  At my orientation in South Korea, all of our meals are provided in a dining hall…buffet style.  There are so many interesting choices – I just have to try them all!  One day

I even had fried octopus.  It was really good!  I’m sort of glad I didn’t find out what it was until after I ate it so that my perception wasn’t swayed in the wrong direction.

Confession Time:  I have not risen to the challenge of portion control over the past week.  Granted, I didn’t have very large portions of all the things I’ve tried, but Koreans eat a lot of side dishes with their meals.  Usually the side dishes are shared by the table but not when it’s buffet style.  Even with small helpings, I’ve definitely had my plates fuller than they needed to be. 

So…I could feel guilty and beat myself up, but that doesn’t get me anywhere.  Instead, I’m just going to enjoying trying new things and then get back on track once orientation is over.  By then, I should have a general idea of what I do and don’t like.  Hey, it’s important to figure these things out early on…right?

A sampling of Korean side dishes.

BE A PORTION PRO

How to be a portion pro –

It’s all about what you know!

It sure would be dandy

If portion tools were always handy.

At times we do have to eyeball.

So start with a plate that’s small.

Guesstimate using well-known hints.

Instead of seconds, grab a mint.

Resist the urge to pile it on.

And excess wait will soon be gone.

Learn to be a portion pro,

So your waist won’t continue to grow!