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Thursday, 28 July 2016

Diet & Exercise update - Week 21

A pretty bad week overall. All of Wednesday was spent driving 6.5 hrs (~500km) down to Jindabyne via Canberra, and then although Thursday morning was OK for our skiing lessons, it started raining in the afternoon (so DW and the boys retreated to the Skitube terminal cafeteria, while I tried one run down 'Pleasant Valley' in the rain before deciding to call it quits for the day). We were hoping that conditions would be better on Friday, but it was raining heavily at Blue Cow in the morning and none of the chair lifts were operating due to high winds. We collected our skis and took the skitube train down to Perisher, where the 11am lessons were being held. As we left the Perisher terminal DS2 was almost blown off his feet, so we decided it wouldn't be much point having a two-hour lesson in the rain if DW and the boys were probably going to get blown over all the time. After a detour back up to Blue Cow to return DS2's rental helmet even I decided not to bother getting wet trying to ski in the rain and wind (I'd have given it a go if we were staying that night, but having to drive back to Sydney in wet clothes didn't appeal). We therefore left the snowfields mid-afternoon and stopped in Canberra on the way home for a quick visit to the Mint and the National Museum. So, overall I didn't get much exercise skiing and spent two days sitting in the car and not getting much walking done.

On the weekend I ate several bars of chocolate, so I managed to compound a lack of exercise with a weekend of overeating ;( I also had a 'gluten free' pizza for dinner on Wednesday night. The end result was for my average weight last week to be back to where I was a month ago.

This week I'm trying to get back 'on the wagon' - sticking to my diet plan and resuming my daily walks. I also need to start doing 5BX sessions. Only a couple of weeks left until the 14km City2Surf 'fun run' with the boys (we'll be walking). An article in today's SMH was interesting - it reports medical research (on large sample of >1m adults) has found that sedentary lifestyles were as bad for public health outcomes as smoking, and were causing more deaths than obesity. So, my current routine of doing some stairs and a 10 minute walk every hour or so while in the office, in addition to my lunchtime and evening walks, seems to be a fairly good plan. Apparently sitting for eight hours a day in an office job could otherwise increase the risk of premature death by up to 60 per cent. An hour of brisk walking spread throughout the day seems to be sufficient to offset the danger of sitting for eight hours in the office. Currently around half of women and one-third of men fail to even get the 30-min/day exercise usually recommended.

.             Fibre      Carbs    Fat     Protein    kCals     Avg Wt   Steps
              g/dy       %        %       g/dy       /dy       kg       /dy
Week 17       42.5       60.3     26.5     78.0      2,418     90.3     15,421
Week 18       44.4       59.6     21.7    114.2      2,721     89.6     13,569
Week 19       36.2       70.0     16.7     99.0      3,075     88.7     14,720
Week 20       35.3       66.9     18.8    104.5      3,181     89.4     16,644
Week 21       36.5       62.0     24.0    113.2      3,408     90.3     11,695

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