The Knitting Fiend/ Diet Diary

During June, I tried “interval training” because the Chicago Tribune had recommended that for building some speed. I recently learned what I was doing was not “HIGH intensity interval training”, which has been studied and shown to improve maximum cardio-vascular levels and speed with at reduced training times relative to steady-state aerobic training. It also appear to increase resting metabolic rate and improves fat burning and weight loss. All this for less training time? I’m for giving that a try.

Three methods of implementing HIIT are discussed at Wikipedia. These are the “Tabata”, “Little” and “Men’s Health Magazine” methods. Given the equipment at my disposal, and my preferences I’ve decided to try this following the “Little” protocol as closely as practical using the elliptic machine at my gym. What I’m specifically doing is as follows:

Program the elliptic machine for 34 minutes. On our machine, this shows 15 vertical bars corresponding to 15 intervals of 136 seconds each. This corresponds to 60 s of high intensity plus 76 seconds for light effort. (The Little protocol calls for 60s high intensity and 75s light effort.)

During the first 3 vertical bars (6.8 minutes), I will warm up going fairly slowly. During the next 8 vertical bars, I will set the machine to display the “count left in interval”. At the beginning of the interval, the count will read 136 s. For the first 60 seconds, I’ll ‘sprint’ as fast as I possibly can with the resistance set to “4″; I’ll work slowly for the remaining 76 seconds. At the end of these intervals, the machine will show 4 more bars. I’ll cool down, possibly by turning the steps backwards during those final bars.

This will be 34 minutes on a “cardio” machine three times a week, which is less total time than I’ve been devoting to aerobic exercise. The elliptic machine will tell me I am burning fewer calories, but evidently, I’ll burn more the rest of the day. I plan to do this 2 times a week for the next two weeks. I’ll ramp up to 3 times a week the third week. Eventually, I may ramp up to doing 12 high intensity intervals– the maximum in the Little protocol.

Because I do want the extra calorie burn from steady state cardio, I’ll probably walk or do cardio at the “fat burn” heart rate the remaining 3 days a week.

Find posts about: Intervals

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I read an press-release announcing Sensa weight loss system. The press-release which sent me to a web page that linked to an offer to try Sensa for “free”: Only $4.95 for shipping and handling.

Well, honestly, if it really was only $4.95 for shipping and handling and no risk of spending a lot more, I’d order the stuff, I’d try it. But look at this:

You have a full 30 days to try your SENSA 2-Month Starter Kit. If you enjoy SENSA, do nothing and you will be billed for the 2-Month Starter Kit one low payment of $89.95 at the end of the free trial on 10/1/2010. That’s a 35% SAVINGS off the retail price! If you decide to keep your 2-Month Starter Kit, you will be automatically enrolled in our SENSA AutoShip Delivery Service. As part of the SENSA AutoShip Delivery Service, you will receive a fresh 2-month supply of SENSA every 60 days at the low price of only $89.95 so you never run out. You will be charged this price every 60 days, billed to your credit card, plus $0.00 shipping and handling.

If for any reason during the 30-day trial period you are dissatisfied with your SENSA product, simply log in to your account at trysensa.com or call Customer Care at (866) 514-2554 to cancel. You will need to generate a Return Merchandise Authorization (RMA) number and return your unused product.

CA, NJ, and MN residents will be charged sales tax at time of purchase. Customer is responsible for return postage.

Questions? Contact a SENSA Customer Care Representative toll-free at (866) 514-2554

So, when ordering, you aren’t only requesting a free sample, you are signing up for an $89.95 per two month subscription. That’s fine if you realize you are doing it. But, I’ll also like to point out that today is September 1 and the text says my card will be billed on Oct 1. So, my card would be billed at the end of 30 days (not 60 days) unless I cancel, fill out a form and go to the trouble of returning the unused product. Presumably, I will have to pay shipping to send the remaining 30 days of Sensa back to Sensa.

Quite honestly, I’d rather they just sent me 30 days worth of the stuff, and– having confidence in the product– sent me an email asking me to consider subscribing to a plan.

I also wonder if returning the remaining Sensa is going to be more of a hassle than I prefer. I clicked “terms and conditions” which read:

Please note that we cannot process packages marked “Return to Sender”. Returned packages require a Return Merchandise Authorization (RMA) number to ensure accurate processing. RMA numbers can be obtained by calling Sensa Customer Care at (866) 514-2554.

So, the dissatisfied will be required to get this RMA number— maybe that will be easy to get instantly or not. Maybe I’ll be put on hold an hour. Maybe I’ll be asked a zillion questions like I was when I canceled Comcast internet. Who knows? Some customers are complaining of poor service at this bodybuilding forum.

Of course, my main concern is that to find out if the stuff helps with weight loss, I really would need to use it for close to 30 days. I’ll only discover I’m dissatisfied in late September. By that time, knowing myself, I suspect I’ll forget to cancel on Sept. 30 as required to avoid being charged the $89.99 for the following two months worth of diet-aid I had already decided didn’t work.

If that happened (and I suspect it would) I’d be kicking myself for being a fool and having gotten scammed– and I’d also be out $89.99. Not good. (Note: A customer was complaining about exactly this at health hound.org)

But maybe I could recoup my loss by selling the dis-satisfying to me product on ebay? I went to ebay– It looks suspiciously like some inexpensive supplies are appearing with titles like “2 NEW SEALED MONTH 2 SENSA WEIGHT LOSS TASTANTS SHAKER”. Current bid? $4.24. Selling stuff I bought for over $89.99 for $4.24 wouldn’t make me feel very good.

So, am I going to try Sensa? Not unless someone sends me some for free. And I mean really free. Not “free provided you don’t screw up, forget to cancel your subscription, which you probably will, otherwise, we’ll charge you $89.99. ” I advise you skip this “free” offer too.

Find posts about: diet aid, sensa

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It’s hot outside. Peaches are cheap. I wanted to a low calorie baked dessert that wouldn’t heat up the house. So, I turned to the microwave and my erythritol (my favorite no-calorie sweetener). Using erythritol makes this a 138 calorie treat. If you don’t mind extra calories, you can use sugar which will raise the calorie count to 235.

Not only is this low calorie, but flaxseed meal provides good Omega-6 fatty acid and extra fiber. It’s also egg-free. I have no problem with eggs, but a good friend is allergic to albumin. She’s also allergic to milk products, so for her I would substitute vegetable oil for the butter, soy milk for the milk and add a little artificial butter flavoring.

ingredients

• 1/2 C i.e. erythritol (i.e. sweetener).
• 1/4 t konjac
  (glucomannan).
• 1/8 t cinnamon

• 1 T melted butter divided.

Filling

• 2 medium peaches peeled and sliced
• Juice from 1/2 lemon.
• 1/8 t. maple extract

Dry ingredients:

• 6 T whole wheat pastry flour
• 2 T flaxseed meal
• 1/2 t double acting baking powder.
• 1/8 t iodized salt.

Wet ingredients.

• 1 T flaxseed meal mixed with 3T water, allow to stand two minutes. (Used as egg substitute.)
• 1/4 c skim milk

Procedure
Mix the 1T flaxseed meal with 3 T water and allow to stand. (This is an egg substitute.) Melt butter in a roughly 6″ square or round microwave safe baking dish; set aside.

Mix erythritol, cinnamon and konjac flour in a bowl to blend well; set aside. Blend well to make sure the konjac doesn’t clump later on.)

Place peaches in bowl; toss in lemon juice and maple extract. Sprinkle cinnamon-sweetener mixture over fruit, set aside. Spray bottom of a 6″ round or square baking dish with cooking spray, place fruit in the bottom.

Mix mix and “egg” substitute. Scoop out 1/2 butter from baking dish add to milk and “egg”. Stir, set aside. Spread peaches in bottom of butter coated baking dish.

Mix flour, dry flaxseed meal, baking power, salt and remaining sugar mixture. Stir to blend well. Pour milk-”egg”-butter mixture over flour; blend quickly. Pour/spread batter over apples to cover.

Bake in microwave on full power for 5 minutes; shift in oven; bake an additional 6 minutes at 50% power. Top of cake should be set and a toothpick inserted in center should come out cleanly. If necessary, zap at 50% another minute.

Allow to cool slightly; reverse on platter and wait a few minutes for cake to drop. Serve warm or refrigerate and serve cold. Serves 4.

Nutrition: Calories 138 • 46 from fat. Fiber 2 g. Click image to enlarge and read additional details.

Find posts about: dessert, erythritol, fruit, glucomannan, konjac, microwave, recipe, vegetable

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