Breakfast - 1 cup vitamin D milk, 1 serving all bran, 1/2 serving oatmeal squares, banana
Lunch - 1 chicken finger and brownie triangle (from chick-fil-a), 1 teacup full of red lentil soup, large peach, arugula and 1 small tomato and 1/2 serving green goddess.
Snack - apple and 1 oz almonds on the way to the gym
30 min spinning by myself, 30 min weights/abs. wt post workout at the gym - 173.8 lbs.
Dinner - 1 serving whole wheat pasta, about 1 serving arribata sauce (70 cal for the whole serving) 1/2 serving parmesean shavings, 1 yeungling, 3 small chocolate biscotti.
Friday, September 18, 2009
Thursday!
Breakfast - eggs at the cafeteria, oatmeal with brown sugar.
lunch - red lentil soup - 6 crackers,
snack - pumpkin spice coffee with whipped cream at Starbucks.
dinner - gyro wrap and a half serving of some very crispy fries. 2 beers at Canal point after Bible study.
Wt Friday AM - at home, no shoes - 173.2 lbs.
Tuesday, September 15, 2009
Breakfast - 1 cup vitamin D milk, a sample of the new blueberry pomenegranite total. a very large peach! 600 ml water
Snack around 11 ish. 4 fried chicken fingers from Chik-fil-a.
Lunch - Panera per the actiflow reps - a whole turkey sandwich - a large fudge cookie, 2 diet pepsis.
Dinner - a tea cup full of low fat lentil soup. a teacup full of smashed red taters with 40 gm sour cream. 2 spaghetti jars full of water, 2 beers, 1 fiber one bar (170 cal) I love sending this to you all early - I feel compelled NOT to snack once I have sent it! :)
Weight this morning - 172.2 at the house - no shoes, "dry"
Faxed my food journal and food assessment to Health promotions to get an appt with a dietician to see what I can do to make my wt loss more effective! :)
Monday, September 14, 2009
Monday food!
Breakfast - 600 ml water. vitamin D milk, handful of blueberries, 1 serving all bran, 1/2 serving oat squares.
Lunch - 1 serving red lentil soup (see yesterday's recipe) 1 bag baked lays (140 calories), a string cheese, arrugula with 1 serving honey dijon. a can of diet pepsi.
Preworkout snack - apple, banana - 600 ml water.
Dinner - a large yellow tomato, 1 serving mozarella. 1/2 the tomato and all the mozarella went into a balamic vinegar and 1 serving olive oil - I ended up eating less than half the dressing. I also ate an ear of corn on the cob (mmmmm delish) a yeungling. a big glass spaghetti jar full of water.
Not too bad I don't think. My wt is up!!!
I did 25 min cardio with 5 min cooldown and then 1 hour worth of weights. I really gotta hit the abs and arms HARD - I have gotten a bit slack on the weights and I could feel how flabby my abs were when I worked them on Sat. Wt post workout - 174.4 at the gym without shoes.
I am up like 2 lbs just over a few days. It all started Sat am. I knew I was not putting out all the water I was putting in. Hopefully it will all come out again soon!!
Breakfast - 600 ml water. vitamin D milk, handful of blueberries, 1 serving all bran, 1/2 serving oat squares.
Lunch - 1 serving red lentil soup (see yesterday's recipe) 1 bag baked lays (140 calories), a string cheese, arrugula with 1 serving honey dijon. a can of diet pepsi.
Preworkout snack - apple, banana - 600 ml water.
Dinner - a large yellow tomato, 1 serving mozarella. 1/2 the tomato and all the mozarella went into a balamic vinegar and 1 serving olive oil - I ended up eating less than half the dressing. I also ate an ear of corn on the cob (mmmmm delish) a yeungling. a big glass spaghetti jar full of water.
Not too bad I don't think. My wt is up!!!
I did 25 min cardio with 5 min cooldown and then 1 hour worth of weights. I really gotta hit the abs and arms HARD - I have gotten a bit slack on the weights and I could feel how flabby my abs were when I worked them on Sat. Wt post workout - 174.4 at the gym without shoes.
I am up like 2 lbs just over a few days. It all started Sat am. I knew I was not putting out all the water I was putting in. Hopefully it will all come out again soon!!
Sunday eating!
Breakfast - a teacup full of smashed red potatoes with a little chicken broth with 1 serving sour cream, and pepper.
Lunch - 1 serving crackers with brushetta and shaved parmesean, an apple.
Pre-church snack - a teacup full of red lentil soup (red lentil soup this TIME: 1.5 cups red lentils with spices, 4 chipotles in adobo, 2 14.5 oz cans of whole tomatoes without added salt, 1 can of water and 1 regular chicken broth cube - I got 6 servings out of this batch) 8 saltine crackers,
Dinner after church - another teacup full of smashed potatoes made as noted above, a peach, finished off a bottle of prosecco, and had a yeungling.
Breakfast - a teacup full of smashed red potatoes with a little chicken broth with 1 serving sour cream, and pepper.
Lunch - 1 serving crackers with brushetta and shaved parmesean, an apple.
Pre-church snack - a teacup full of red lentil soup (red lentil soup this TIME: 1.5 cups red lentils with spices, 4 chipotles in adobo, 2 14.5 oz cans of whole tomatoes without added salt, 1 can of water and 1 regular chicken broth cube - I got 6 servings out of this batch) 8 saltine crackers,
Dinner after church - another teacup full of smashed potatoes made as noted above, a peach, finished off a bottle of prosecco, and had a yeungling.
Friday, September 11, 2009
It's 2130, WHY am I so tired?
So anyway.
Breakfast - all bran, blueberries, vitamin D milk, 1/2 serving oat squares, coffee with generous serving caramel creamer - 600 ml water with flavor packet
Lunch - string cheese, 1 serving quinoa soup. 1 can DP
3 pm snack - apple, arugula-broccoli-fresh tomato salad with 1/2 serv green goddess. 600 ml water
20 min running, mowed lawn - 600 ml water.
Dinner - mashed red-skin potatoes (less than one coffee cup) with 40 gm sour cream, 2 (90 cal) servings roasted chicken strips. small glass prosecco
75 cal dark chocolate. Bud light.
I am becoming more aware that the ETOH is an barrier to me losing weight - I will be working to get it down a bit more this month!
Breakfast - all bran, blueberries, vitamin D milk, 1/2 serving oat squares, coffee with generous serving caramel creamer - 600 ml water with flavor packet
Lunch - string cheese, 1 serving quinoa soup. 1 can DP
3 pm snack - apple, arugula-broccoli-fresh tomato salad with 1/2 serv green goddess. 600 ml water
20 min running, mowed lawn - 600 ml water.
Dinner - mashed red-skin potatoes (less than one coffee cup) with 40 gm sour cream, 2 (90 cal) servings roasted chicken strips. small glass prosecco
75 cal dark chocolate. Bud light.
I am becoming more aware that the ETOH is an barrier to me losing weight - I will be working to get it down a bit more this month!
Thursday, September 10, 2009
9/10/09
Hey Mom and Sis - I included my friend M. who wants to start losing some weight herself in our daily send-out of the food journals. Welcome aboard M! M and I will be meeting on Monday to talk about her getting started! I am really excited for her.
Breakfast - vitamin D milk, large handful blueberries, 1/2 serving oat cereal squares, 1 serving all-branLunch - large slice of pizza from the cafeteria.
snack - apple and string cheese
Snack the second - 1/2 whole wheat pita, 2 slices turkey, smear of mayo and mustard, 7 cherry tomatoes
Dinner - spinach, broccoli, 7 more cherry tomatoes, 1 whole serving green goddess salad dressing. 1 oz raw almonds, 1.5 small cookies at bible study, 1 cup beer at the post-bible study bar run. Wt this morning post-void, 172.2 lbs. So this weekend did not damage me toooo awfully bad. :)
Breakfast - vitamin D milk, large handful blueberries, 1/2 serving oat cereal squares, 1 serving all-branLunch - large slice of pizza from the cafeteria.
snack - apple and string cheese
Snack the second - 1/2 whole wheat pita, 2 slices turkey, smear of mayo and mustard, 7 cherry tomatoes
Dinner - spinach, broccoli, 7 more cherry tomatoes, 1 whole serving green goddess salad dressing. 1 oz raw almonds, 1.5 small cookies at bible study, 1 cup beer at the post-bible study bar run. Wt this morning post-void, 172.2 lbs. So this weekend did not damage me toooo awfully bad. :)
Wednesday, September 9, 2009
Today was a gooood day!
Exercise: 20 min with Suzana, then 30 min on the elliptical. I had 4 minutes where I rested, the rest was straight cardio. It was not as hard as I remembered straight cardio being. I will have to alternate straight cardio and interval training to try to get the benefits of both. During my time with Suzana, I think I may have pulled my left groin. It;s a little painful to sit indian-style, which I do a lot in the evenings. :)
Food for today:
Breakfast - Milk, large handful blueberries, 1 serving all bran, 30 gm (slightly more than 1/2 a serving) of oat squares cereal (DAMN, I love that cereal!)
Lunch - Spinach, broccoli, about 10-15 cherry tomatoes with one serving honey dijon dressing. 1 serving spicy corn quinoa soup. The soup is delish! I am totally making that again. I bought more quinoa this week at Whole foods.
Pre-workout snack - apple
Dinner - 2 tomatoes sliced (Mom and Dad;s next door neighbor planted to many, so she gave me some!), a peach, 1 slice bread (90 cal) and 31 grams sharp cheddar (slightly over 1 serving)
post dinner snack - 150 cal of dark chocolate and a yeungling (my favorite beer)
Life is good - I am keeping it off and getting more off. I have a short term goal of getting off 20 lbs by the end of January - at that time, with that weight loss.... I will be of a NORMAL weight! (at least according to the BMI calculator)
I also called the Health Promotions department of the hospital for follow up. I plan to meet with a RD (Registered Dietician) sometime in the near future so that I can see if I am missing anything and what I can do to improve things. She gave me some good tips for not grazing at parties or events where there is food out all the time.
1. plan ahead for it and don't break the calorie budget by not thinking ahead.
2. drink a glass of water before starting to eat while you are out.
3. don't beat yourself up if you DO eat too much. You are only human!
I am going to have to start using these this weekend!
Addendum: Wt - 174.8 in the AM. Wt post workout 173.4 lbs.
I was down to 172 on Friday. The Labor Day party was good in terms of seeing old friends, bad in terms of food. The time on the treadmill worked off that 1/4 lb hot dog!
Food for today:
Breakfast - Milk, large handful blueberries, 1 serving all bran, 30 gm (slightly more than 1/2 a serving) of oat squares cereal (DAMN, I love that cereal!)
Lunch - Spinach, broccoli, about 10-15 cherry tomatoes with one serving honey dijon dressing. 1 serving spicy corn quinoa soup. The soup is delish! I am totally making that again. I bought more quinoa this week at Whole foods.
Pre-workout snack - apple
Dinner - 2 tomatoes sliced (Mom and Dad;s next door neighbor planted to many, so she gave me some!), a peach, 1 slice bread (90 cal) and 31 grams sharp cheddar (slightly over 1 serving)
post dinner snack - 150 cal of dark chocolate and a yeungling (my favorite beer)
Life is good - I am keeping it off and getting more off. I have a short term goal of getting off 20 lbs by the end of January - at that time, with that weight loss.... I will be of a NORMAL weight! (at least according to the BMI calculator)
I also called the Health Promotions department of the hospital for follow up. I plan to meet with a RD (Registered Dietician) sometime in the near future so that I can see if I am missing anything and what I can do to improve things. She gave me some good tips for not grazing at parties or events where there is food out all the time.
1. plan ahead for it and don't break the calorie budget by not thinking ahead.
2. drink a glass of water before starting to eat while you are out.
3. don't beat yourself up if you DO eat too much. You are only human!
I am going to have to start using these this weekend!
Addendum: Wt - 174.8 in the AM. Wt post workout 173.4 lbs.
I was down to 172 on Friday. The Labor Day party was good in terms of seeing old friends, bad in terms of food. The time on the treadmill worked off that 1/4 lb hot dog!
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