Yes, it’s true. I visited Taco Bell for a quickie yesterday. I know, I said that I had ended the love affair for now. We were in a hurry and were limited to eating in a certain area of town so I caved and chose Taco Bell. Yes, these are excuses that I am giving you. Isn’t that the way it always goes. We find “good” reasons for everything we do including the “bad” things. The fact of the matter is that I have wanted to eat Taco Bell and I have wanted to eat there for a couple of weeks now. I kept my wits about me and only had two crispy beef tacos. The tacos were a nice change of taste. The problem is that I left feeling hungry. I did not feel satisfied hunger wise like I do when I eat the more healthy meals. I was surprised when I looked up the nutritional information to find out that it really wasn’t as bad as I thought it might be. What a relief to know that I didn’t totally blow it. There is a better option that would allow me to have the taste of Taco Bell every once in a while. I could get a taco to take home with me and have vegetables and fruit with my taco. Homemade guacamole with carrot chips would be an awesome accompaniment to the taco. If you haven’t had guacamole with carrot chips, I recommend that you try it. If you like salty chips, add a little extra salt to the guacamole to make up for the salt missing from the chips. Don’t overdo the salt though. Remember that too much salt is not good for you and can cause water retention and weight gain. Having a taco with other healthy foods would allow me to have the occasional taste of Taco Bell and feel much more satisfied in the end.
I have been finding much of my nutritional information for Restaurants on a website that a friend introduced me to on the internet. I will say more about the web site that I have been using in my next informational blog.
My Daily Food Accountability:
Monday September 28, 2009
Breakfast:
2 pkgs Great Value Blueberries and Cream Instant Oatmeal
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...24% of my RDA of fiber and 455 calories, 1% cholesterol and 15g of protein
Lunch:
2 slices Sara Lee Honey Wheat Bread
6 slices Oscar Mayer Shaved Mesquite Turkey Breast
1 slice Deli sliced Pepper Jack Cheese
1 pkg Individual sized Sun Chips French Onion Flavor
50 Blueberries
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 29% of my RDA of fiber and 569 calories, 15% cholesterol and 24g of protein
Midday Snack:
14 Roasted and Salted Blue Diamond Almonds
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 5.5% of my RDA of fiber and 95 calories, 0% cholesterol and 3g of protein
Dinner: Taco Bell Northwest Oklahoma City, OK
2 Crispy Beef Tacos with Lettuce and Cheese
8 oz’s Water
... 24% of my RDA of fiber and 340 calories, 16% cholesterol and 16g protein
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…102.5% of my RDA of fiber and 1549 calories, 32% cholesterol and 58g protein
Tuesday, September 29, 2009
Monday, September 28, 2009
No worries everyone. I haven’t quit my healthier eating program or my blog. I have had much going on this last week and had a hard time finding the time to blog. It was State Fair time, my daughters’ birthday and I have been taking care of a sick baby. An ugly reaction of mine has reared its’ ugly head. The more I get behind on something, the less I want to come back to it. This has been a consistent problem throughout my life. At times, I have given up on some things because I did not meet my own personal expectations and have never come back to them. This is a huge mental challenge for me. The reasons for my reaction to getting behind are complex. First, I feel like I have let myself down not blogging everyday as I planned to do. Really, the problem is that I set my goals too high. Given my limitations, I shouldn’t have expected myself to be able to blog every day. It is very hard for me to reset my goals mentally. Somehow, I feel as if I failed already, not being able to stick with my original goals. I am a rule follower by nature. I established the rules for my blog and then did not follow them. It is almost as if I have broken my own law. It is hard for me to let go and understand that is okay at times to change the rules when necessary. When you want to start a business, you write a business plan based on the facts that you have at hand with the idea that if I follow this plan, my business should be successful. When you start the business and realize that something that you thought to be a fact was not exactly correct and the business is going to fail if you continue to follow the original plan, you shouldn’t just continue to follow the original plan because those were the rules on which you established your business. You should make changes, within certain ethical guide lines, as needed in order for your business to succeed. I am at that point with my blog. I have to relax the rules a bit or I will fail to continue my blog through the entirety of this challenge. I will continue to enter my Daily Food Accountability for every day of my challenge. At times, this entry will consist of several consecutive days. I will enter a minimum of two informational blogs a week. If time allows, I may enter more than two. With these new rules established, I should be able to continue my blog about my challenge to lose 40 pounds by the age of 40. The second reason that this is such a mental challenge for me is that I fear that I have let my readers and followers down and they will not be content with lesser entries. To put it plainly, I am embarrassed to have not met or to be able to continue to meet their expectations. I care very much about how what I do affects others. I don’t want my readers’ to be disappointed in me for changing the rules. I have to remember that, while I hope to inspire and motivate others to be able to follow suit, I established this challenge and this blog to help me through to my goal to lose 40 pounds by the age of 40. I did not start this blog to feel as if I am a failure. I started this blog to help me to succeed. I hope that all of my readers and followers can understand my need to relax and change the rules some in order to be successful in my challenge of losing 40 pounds by the age of 40.
I am proud to announce my weight as of Sunday September 27, 2009 is 166.4 pounds. This means that I have met my monthly weight loss goal a few days early. Wahoo. Now, I can get a head start on my weight loss for the month of October. Keeping a Daily Food Accountability has helped me see where I need to make changes. I am going to work on reducing how much bread that I eat and increasing how much berries and vegetables that I eat this next month. I highly recommend anyone trying to lose weight keep a Daily Food Accountability with nutritional details of their own to assist them in the weight loss process.
My Daily Food Accountability:
Wednesday September 23, 2009
Breakfast:
2 pkgs Great Value Peaches and Cream Instant Oatmeal
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...32% of my RDA of fiber and 455 calories, 1% cholesterol and 15g of protein
Lunch:
2 slices Sara Lee Honey Wheat Bread
6 slices Oscar Mayer Shaved Brown Sugar Ham
1 slice Deli sliced American Cheese
1/6 cup Raw Carrots
1 bag Individual Sized Sun Chips French Onion Flavor
1/2 cup steamed Zuchini and Yellow Squash
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 26.6% of my RDA of fiber and 556.8 calories, 14.4% cholesterol and 24.6g of protein
Midday Snack:
14 Roasted and Salted Blue Diamond Almonds
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 5.5% of my RDA of fiber and 95 calories, 0% cholesterol and 3g of protein
Dinner: Qdoba Northwest Oklahoma City, OK
1 Crispy Chicken Taco with Lettuce, Cheese, Onions and Cilantro
10 Tortilla Chips
1 side Guacamole
8 oz’s Water with Lemon
1 pkt Sweet n Low
1 bar Peanut Fiber One Bar
1 pkg Ruffles Potato Chips
... 68% of my RDA of fiber and 855 calories, 18% cholesterol and 22.6g protein
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…152.1% of my RDA of fiber and 2051.8 calories, 33.4% cholesterol and 65.2g protein
Thursday September 24, 2009
Breakfast:
1 cup Total Raisin Bran
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...29% of my RDA of fiber and 355 calories, 1% cholesterol and 12g of protein
Lunch: Chili’s NW Oklahoma City, OK
1/2 order Chicken Fajita’s
1 Soft Tortilla
1 Tsp Pico De Gallo
1 boat Black Beans and Rice
1/4 side Guacamole
16 oz’s Water with Lemon
1 pkt Sweet n Low
... 43% of my RDA of fiber and 663.8 calories, ?% cholesterol and 34g of protein
Midday Snack:
1 pkg Individual sized Ritz Peanut Butter and Cracker Sandwiches
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 4% of my RDA of fiber and 210 calories, 0% cholesterol and 4g of protein
Dinner:
3 oz’s Grilled Pork Tenderloin
1/2 cup Green Giant Sweet Peas
1/2 cup Popeye Spinach
1 slice Sara Lee Honey Wheat Bread
.5 Tbsp Land O Lakes Light Spreadable Butter with Canola Oil
1/2 cup Strawberries
50 Blueberries
16 oz’s Propel Vitamin Water Beverage Berry flavored
... 41% of my RDA of fiber and 415.5 calories, 22% cholesterol and 35.5g protein
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…137% of my RDA of fiber and 1734.3 calories, ?% cholesterol and 85.5g protein
Friday September 25, 2009
Breakfast:
2 pkgs Great Value Apple’s and Cinnamon Instant Oatmeal
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...32% of my RDA of fiber and 455 calories, 1% cholesterol and 15g of protein
Lunch:
2 slices Sara Lee Honey Wheat Bread
6 slices Oscar Mayer Shaved Mesquite Turkey Breast
1 slice Kraft Pepper Jack Cheese
1/6 cup Raw Carrots
1 bag Individual Sized Lay’s Sour Cream Onion Flavored Potato Chips
50 Blueberries
1/2 cup Strawberries
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 27.4% of my RDA of fiber and 552.4 calories, 15% cholesterol and 22.7g of protein
Midday Snack:
1 bar Fiber One Bar Peanut Butter Flavored
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 35% of my RDA of fiber and 160 calories, 0% cholesterol and 3g of protein
Dinner: KFC S. Edmond, OK
1 Grilled Chicken Breast
1 side Mashed Potatoes and Gravy
1 side Cole Slaw
8 oz’s half water half lemonade
... 16% of my RDA of fiber and 590 calories, 39% cholesterol and 38g protein
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…130.4% of my RDA of fiber and 1847.4 calories, 55% cholesterol and 78.7g protein
Saturday September 26, 2009
Breakfast:
1 bar Peanut Butter Fiber One Bars
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...39% of my RDA of fiber and 265 calories, 1% cholesterol and 6g of protein
Lunch: Applebee’s Midwest City, OK
3/4 Fajita Chicken Rollup
1 side Broccoli w/ butter
16 oz’s Water with Lemon
1 pkt Sweet n Low
... nutritional information unknown
Midday Snack:
14 Roasted and Salted Blue Diamond Almonds
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 5.5% of my RDA of fiber and 95 calories, 0% cholesterol and 3g of protein
Dinner: Carl’s Junior Edmond, OK
1 Famous Star no mayo, no ketchup, no cheese
16 oz’s half Lemonade half Water
... nutritional information unknown
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
… nutritional information unknown
Sunday September 27, 2009
Breakfast:
1 bar Chocolate Fiber One Bars
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...35% of my RDA of fiber and 150 calories, 0% cholesterol and 2g of protein
Lunch: P.F. Changs N.W. Oklahoma City, OK
4 oz’s Beef Cantonese Chow Fun
4 oz’s Crispy Honey Chicken
16 oz’s Water with Lemon
1 pkt Sweet n Low
... ?% of my RDA of fiber and 585 calories, ?% cholesterol and 22g of protein
Midday Snack:
1 container Yoplait Light Berries and Cream Flavored
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 4% of my RDA of fiber and 180 calories, 1% cholesterol and 11g of protein
Dinner:
1 slice Sara Lee Honey Wheat Bread
3 oz’s Grilled Pork Tenderloin
1 pkg Individual sized Ruffles Potato Chips
16 oz’s Propel Vitamin Water Beverage Berry flavored
... 8% of my RDA of fiber and 382 calories, 21% cholesterol and 27g of protein
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
… ?% of my RDA of fiber and 1387 calories, ?% cholesterol and 62g of protein
I am proud to announce my weight as of Sunday September 27, 2009 is 166.4 pounds. This means that I have met my monthly weight loss goal a few days early. Wahoo. Now, I can get a head start on my weight loss for the month of October. Keeping a Daily Food Accountability has helped me see where I need to make changes. I am going to work on reducing how much bread that I eat and increasing how much berries and vegetables that I eat this next month. I highly recommend anyone trying to lose weight keep a Daily Food Accountability with nutritional details of their own to assist them in the weight loss process.
My Daily Food Accountability:
Wednesday September 23, 2009
Breakfast:
2 pkgs Great Value Peaches and Cream Instant Oatmeal
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...32% of my RDA of fiber and 455 calories, 1% cholesterol and 15g of protein
Lunch:
2 slices Sara Lee Honey Wheat Bread
6 slices Oscar Mayer Shaved Brown Sugar Ham
1 slice Deli sliced American Cheese
1/6 cup Raw Carrots
1 bag Individual Sized Sun Chips French Onion Flavor
1/2 cup steamed Zuchini and Yellow Squash
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 26.6% of my RDA of fiber and 556.8 calories, 14.4% cholesterol and 24.6g of protein
Midday Snack:
14 Roasted and Salted Blue Diamond Almonds
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 5.5% of my RDA of fiber and 95 calories, 0% cholesterol and 3g of protein
Dinner: Qdoba Northwest Oklahoma City, OK
1 Crispy Chicken Taco with Lettuce, Cheese, Onions and Cilantro
10 Tortilla Chips
1 side Guacamole
8 oz’s Water with Lemon
1 pkt Sweet n Low
1 bar Peanut Fiber One Bar
1 pkg Ruffles Potato Chips
... 68% of my RDA of fiber and 855 calories, 18% cholesterol and 22.6g protein
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…152.1% of my RDA of fiber and 2051.8 calories, 33.4% cholesterol and 65.2g protein
Thursday September 24, 2009
Breakfast:
1 cup Total Raisin Bran
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...29% of my RDA of fiber and 355 calories, 1% cholesterol and 12g of protein
Lunch: Chili’s NW Oklahoma City, OK
1/2 order Chicken Fajita’s
1 Soft Tortilla
1 Tsp Pico De Gallo
1 boat Black Beans and Rice
1/4 side Guacamole
16 oz’s Water with Lemon
1 pkt Sweet n Low
... 43% of my RDA of fiber and 663.8 calories, ?% cholesterol and 34g of protein
Midday Snack:
1 pkg Individual sized Ritz Peanut Butter and Cracker Sandwiches
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 4% of my RDA of fiber and 210 calories, 0% cholesterol and 4g of protein
Dinner:
3 oz’s Grilled Pork Tenderloin
1/2 cup Green Giant Sweet Peas
1/2 cup Popeye Spinach
1 slice Sara Lee Honey Wheat Bread
.5 Tbsp Land O Lakes Light Spreadable Butter with Canola Oil
1/2 cup Strawberries
50 Blueberries
16 oz’s Propel Vitamin Water Beverage Berry flavored
... 41% of my RDA of fiber and 415.5 calories, 22% cholesterol and 35.5g protein
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…137% of my RDA of fiber and 1734.3 calories, ?% cholesterol and 85.5g protein
Friday September 25, 2009
Breakfast:
2 pkgs Great Value Apple’s and Cinnamon Instant Oatmeal
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...32% of my RDA of fiber and 455 calories, 1% cholesterol and 15g of protein
Lunch:
2 slices Sara Lee Honey Wheat Bread
6 slices Oscar Mayer Shaved Mesquite Turkey Breast
1 slice Kraft Pepper Jack Cheese
1/6 cup Raw Carrots
1 bag Individual Sized Lay’s Sour Cream Onion Flavored Potato Chips
50 Blueberries
1/2 cup Strawberries
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 27.4% of my RDA of fiber and 552.4 calories, 15% cholesterol and 22.7g of protein
Midday Snack:
1 bar Fiber One Bar Peanut Butter Flavored
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 35% of my RDA of fiber and 160 calories, 0% cholesterol and 3g of protein
Dinner: KFC S. Edmond, OK
1 Grilled Chicken Breast
1 side Mashed Potatoes and Gravy
1 side Cole Slaw
8 oz’s half water half lemonade
... 16% of my RDA of fiber and 590 calories, 39% cholesterol and 38g protein
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…130.4% of my RDA of fiber and 1847.4 calories, 55% cholesterol and 78.7g protein
Saturday September 26, 2009
Breakfast:
1 bar Peanut Butter Fiber One Bars
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...39% of my RDA of fiber and 265 calories, 1% cholesterol and 6g of protein
Lunch: Applebee’s Midwest City, OK
3/4 Fajita Chicken Rollup
1 side Broccoli w/ butter
16 oz’s Water with Lemon
1 pkt Sweet n Low
... nutritional information unknown
Midday Snack:
14 Roasted and Salted Blue Diamond Almonds
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 5.5% of my RDA of fiber and 95 calories, 0% cholesterol and 3g of protein
Dinner: Carl’s Junior Edmond, OK
1 Famous Star no mayo, no ketchup, no cheese
16 oz’s half Lemonade half Water
... nutritional information unknown
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
… nutritional information unknown
Sunday September 27, 2009
Breakfast:
1 bar Chocolate Fiber One Bars
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...35% of my RDA of fiber and 150 calories, 0% cholesterol and 2g of protein
Lunch: P.F. Changs N.W. Oklahoma City, OK
4 oz’s Beef Cantonese Chow Fun
4 oz’s Crispy Honey Chicken
16 oz’s Water with Lemon
1 pkt Sweet n Low
... ?% of my RDA of fiber and 585 calories, ?% cholesterol and 22g of protein
Midday Snack:
1 container Yoplait Light Berries and Cream Flavored
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 4% of my RDA of fiber and 180 calories, 1% cholesterol and 11g of protein
Dinner:
1 slice Sara Lee Honey Wheat Bread
3 oz’s Grilled Pork Tenderloin
1 pkg Individual sized Ruffles Potato Chips
16 oz’s Propel Vitamin Water Beverage Berry flavored
... 8% of my RDA of fiber and 382 calories, 21% cholesterol and 27g of protein
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
… ?% of my RDA of fiber and 1387 calories, ?% cholesterol and 62g of protein
Wednesday, September 23, 2009
Oh boy! I have a whole lot of catching up to do. I have to figure out a way to enter my Daily Food Accountability every day. Each day entering gets delayed, it seems more and more impossible to get my Daily Food Accountability entered and submitted.
This week is State Fair week and my daughter’s birthday. This time of year is a real challenge for me. I have not been perfect in any way in maintaining my diet but I have to say that I have done pretty well. The pounds are dropping slowly and steadily. My weight yesterday was 166.8 pounds. My weight seems to be fluctuating around 166 pounds and staying under 167 pounds. That means that I have lost at least 3 pounds now. That puts me within a half a pound of my monthly goal and I still have another week to go. Hooray! I hoped for more but I am happy with the loss. The least I have weighed in the last several years is a 165 pounds and I am ready to break past that 165 pound mark. My resilience is still strong to achieve my goal of losing 40 pounds by the age of 40.
My Daily Food Accountability:
Thursday September 17, 2009
Breakfast:
1.5 cup Kashi Warm Cinnamon Oat Cereal
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...35% of my RDA of fiber and 360 calories, 1% cholesterol and 15g of protein
Lunch:
2 slices Sara Lee Honey Wheat Bread
6 slices Oscar Mayer Shaved Brown Sugar Ham
1 slice Sargento Medium Cheddar Cheese
1/6 cup Raw Sugar Snap Peas
1 bag Individual Sized Sun Chips Garden Salsa Flavor
1/2 cup Strawberries
50 Blueberries
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 38% of my RDA of fiber and 603.5 calories, 15% cholesterol and 26.5g of protein
Midday Snack:
1 bar Fiber One Bar Chocolate Flavored
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 35% of my RDA of fiber and 150 calories, 0% cholesterol and 2g of protein
Secondary Snack: Having a late dinner
9 Rold Gold Classic Pretzels
8 oz’s Propel Vitamin Water Beverage Berry Flavored
... 4% of my RDA of fiber and 120 calories, 0% cholesterol and 3g of protein
Dinner: Chipotle Edmond, OK
1 oz’s Crispy Chicken Taco with Lettuce and Cheese
10 Tortilla Chips
1 side Guacamole
8 oz’s Water with Lemon
1 pkt Sweet n Low
... 26% of my RDA of fiber and 456.8 calories, 15.8% cholesterol and 15.9g protein
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…158% of my RDA of fiber and 1780.3 calories, 31.8% cholesterol and 62.4g protein
Friday September 18, 2009
Breakfast:
2 pkgs Quaker Cinnamon and Spice Instant Oatmeal
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...32% of my RDA of fiber and 535 calories, 1% cholesterol and 17g of protein
Lunch:
3 oz’s Grilled Pork Tenderloin with Teriyaki Marinade
1/2 cup Green Giant Canned Sweet Peas
1/2 cup Green Giant Canned Sweet Whole Kernel Corn
1 cup steamed Zuchini Squash and Yellow Squash
1/2 cup Strawberries
50 Blueberries
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 33.5% of my RDA of fiber and 415.8 calories, 27.9% cholesterol and 38g of protein
Midday Snack:
1 container Yoplait Light Key Lime Flavored Yogurt
8 oz’s Propel Vitamin Water Beverage Berry Flavored
... 0% of my RDA of fiber and 110 calories, 1% cholesterol and 5g of protein
Dinner: Oklahoma State Fair
1/2 Grilled Chicken Brazilian Bowl with Lettuce, Onions, Tomatoes and Garlic Rice
1/3 12 inch Corn Dog
2 Tbsp Mustard
8 oz’s Bottled Water
... nutritional information unknown
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry Flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…nutritional information unknown
Saturday September 19, 2009
Breakfast:
2 pkgs Great Value Apple and Cinnamon Instant Oatmeal
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...32% of my RDA of fiber and 455 calories, 1% cholesterol and 15g of protein
Lunch: Qdoba Edmond, OK
1 Crispy Chicken Taco with Lettuce, Cheese, Onions and Cilantro
10 Tortilla Chips
1 side Guacamole
8 oz’s Water with Lemon
1 pkt Sweet N Low
... 29% of my RDA of fiber and 535 calories, 18% cholesterol and 17.6g of protein
Midday Snack:
none
Dinner:
4oz’s Rotisserie Chicken Breast
2/3 cup Great Value California Mix Steamed Vegetable (Broccoli, Cauliflower, and Carrots)
1 slice Sara Lee Honey Wheat Bread
.5 Tbsp Land O Lakes Light Spreadable Butter with Canola Oil
1 cup Strawberries
1/2 cup Blackberries
50 Blueberries
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 48.5% of my RDA of fiber and 429 calories, 21% cholesterol and 28g of protein
Bedtime Snack:
none
*My total daily nutritional information:
…109.5% of my RDA of fiber and 1419 calories, 40% cholesterol and 60.6g of protein
Sunday September 20, 2009
Breakfast:
1 cup Cascadian Farms Cinnamon and Raisin Granola
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...26.6% of my RDA of fiber and 474.3 calories, 1% cholesterol and 15.7g of protein
Lunch:
2 slices Sara Lee Honey Wheat Bread
2 Tsp Mustard
5 Dill Pickle Hamburger Slices
1/8 cup chopped Onions
1 bag Individual Sized Sun Chips Garden Salsa Flavor
1/6 cup Raw Carrots
16 oz’s Propel Vitamin Water Beverage Berry flavored
... 21% of my RDA of fiber and 770 calories, 35% cholesterol and 35g of protein
Midday Snack:
none
Dinner:
3 oz’s Grilled Ham Steak
1 cup Steamed Yellow and Zuchini Squash
1/2 cup Steamed White Rice
1 cup Strawberries
1/2 cup Blackberries
50 Blueberries
10 Raspberries
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 42.5% of my RDA of fiber and 350.5 calories, 12% cholesterol and 21.3g of protein
Bedtime Snack:
none
*My total daily nutritional information:
…90.1% of my RDA of fiber and 1594.8 calories, 48% cholesterol and 72g of protein
Monday September 21, 2009
Breakfast:
2 pkgs Great Value Strawberries and Cream Instant Oatmeal
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...24% of my RDA of fiber and 455 calories, 1% cholesterol and 15g of protein
Lunch: Subway NW Penn and 164th Oklahoma City, OK
1 6 inch Cold Cut Combo on Honey Oat Bread with American Cheese, Mustard and Lettuce
1 bag Individual Sized Baked Lays Barbecue Flavored
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 28% of my RDA of fiber and 605 calories, 20% cholesterol and 23g of protein
Midday Snack:
1 bag Individual Sized Ruffles Potato Chips
8 oz’s Propel Vitamin Water Beverage Berry Flavored
... 4% of my RDA of fiber and 170 calories, 0% cholesterol and 2g of protein
Dinner: Oklahoma State Fair Centennial Cafe
1/2 Half Pound Hamburger with Lettuce, Pickles, Tomatoes and Onions
2 Tbsp Mustard
1/8 Grilled Chicken Sandwich with Lettuce and Tomatoes
2 Steak Fries
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... nutritional information unknown
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry Flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…nutritional information unknown
Tuesday September 22, 2009
Breakfast:
1.25 cup Kashi Vive Toasted Graham & Vanilla
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
1 medium Banana
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...66% of my RDA of fiber and 465 calories, 1% cholesterol and 14g of protein
Lunch:
2 slices Sara Lee Honey Wheat Bread
6 slices Oscar Mayer Shaved Turkey Breast
1 slice Kraft Pepper Jack Cheese
1/6 cup Raw Sugar Carrots
1 bag Individual Sized Lay’s Sour Cream and Onion Flavored Potato Chips
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 14.24% of my RDA of fiber and 488.3 calories, 15% cholesterol and 21.2g of protein
Midday Snack:
1 bar Nutra Grain Cereal Bar
8 oz’s Propel Vitamin Water Beverage Berry Flavored
... 6% of my RDA of fiber and 140 calories, 0% cholesterol and 2g of protein
Dinner: Ciara’s Birthday at Cheddars Norman, OK
1 Onion Ring
10 Tortilla Chips
2 Tbsp Salsa
1/2 Half Pound Hamburger with Mustard, Pickles, Lettuce, Tomatoes and Onions
1 cup Steamed Broccoli
1 Tbsp Butter
16 oz’s Water with Lemon
1 pkt Sweet n Low
... nutritional information unknown
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…nutritional information unknown
This week is State Fair week and my daughter’s birthday. This time of year is a real challenge for me. I have not been perfect in any way in maintaining my diet but I have to say that I have done pretty well. The pounds are dropping slowly and steadily. My weight yesterday was 166.8 pounds. My weight seems to be fluctuating around 166 pounds and staying under 167 pounds. That means that I have lost at least 3 pounds now. That puts me within a half a pound of my monthly goal and I still have another week to go. Hooray! I hoped for more but I am happy with the loss. The least I have weighed in the last several years is a 165 pounds and I am ready to break past that 165 pound mark. My resilience is still strong to achieve my goal of losing 40 pounds by the age of 40.
My Daily Food Accountability:
Thursday September 17, 2009
Breakfast:
1.5 cup Kashi Warm Cinnamon Oat Cereal
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...35% of my RDA of fiber and 360 calories, 1% cholesterol and 15g of protein
Lunch:
2 slices Sara Lee Honey Wheat Bread
6 slices Oscar Mayer Shaved Brown Sugar Ham
1 slice Sargento Medium Cheddar Cheese
1/6 cup Raw Sugar Snap Peas
1 bag Individual Sized Sun Chips Garden Salsa Flavor
1/2 cup Strawberries
50 Blueberries
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 38% of my RDA of fiber and 603.5 calories, 15% cholesterol and 26.5g of protein
Midday Snack:
1 bar Fiber One Bar Chocolate Flavored
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 35% of my RDA of fiber and 150 calories, 0% cholesterol and 2g of protein
Secondary Snack: Having a late dinner
9 Rold Gold Classic Pretzels
8 oz’s Propel Vitamin Water Beverage Berry Flavored
... 4% of my RDA of fiber and 120 calories, 0% cholesterol and 3g of protein
Dinner: Chipotle Edmond, OK
1 oz’s Crispy Chicken Taco with Lettuce and Cheese
10 Tortilla Chips
1 side Guacamole
8 oz’s Water with Lemon
1 pkt Sweet n Low
... 26% of my RDA of fiber and 456.8 calories, 15.8% cholesterol and 15.9g protein
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…158% of my RDA of fiber and 1780.3 calories, 31.8% cholesterol and 62.4g protein
Friday September 18, 2009
Breakfast:
2 pkgs Quaker Cinnamon and Spice Instant Oatmeal
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...32% of my RDA of fiber and 535 calories, 1% cholesterol and 17g of protein
Lunch:
3 oz’s Grilled Pork Tenderloin with Teriyaki Marinade
1/2 cup Green Giant Canned Sweet Peas
1/2 cup Green Giant Canned Sweet Whole Kernel Corn
1 cup steamed Zuchini Squash and Yellow Squash
1/2 cup Strawberries
50 Blueberries
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 33.5% of my RDA of fiber and 415.8 calories, 27.9% cholesterol and 38g of protein
Midday Snack:
1 container Yoplait Light Key Lime Flavored Yogurt
8 oz’s Propel Vitamin Water Beverage Berry Flavored
... 0% of my RDA of fiber and 110 calories, 1% cholesterol and 5g of protein
Dinner: Oklahoma State Fair
1/2 Grilled Chicken Brazilian Bowl with Lettuce, Onions, Tomatoes and Garlic Rice
1/3 12 inch Corn Dog
2 Tbsp Mustard
8 oz’s Bottled Water
... nutritional information unknown
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry Flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…nutritional information unknown
Saturday September 19, 2009
Breakfast:
2 pkgs Great Value Apple and Cinnamon Instant Oatmeal
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...32% of my RDA of fiber and 455 calories, 1% cholesterol and 15g of protein
Lunch: Qdoba Edmond, OK
1 Crispy Chicken Taco with Lettuce, Cheese, Onions and Cilantro
10 Tortilla Chips
1 side Guacamole
8 oz’s Water with Lemon
1 pkt Sweet N Low
... 29% of my RDA of fiber and 535 calories, 18% cholesterol and 17.6g of protein
Midday Snack:
none
Dinner:
4oz’s Rotisserie Chicken Breast
2/3 cup Great Value California Mix Steamed Vegetable (Broccoli, Cauliflower, and Carrots)
1 slice Sara Lee Honey Wheat Bread
.5 Tbsp Land O Lakes Light Spreadable Butter with Canola Oil
1 cup Strawberries
1/2 cup Blackberries
50 Blueberries
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 48.5% of my RDA of fiber and 429 calories, 21% cholesterol and 28g of protein
Bedtime Snack:
none
*My total daily nutritional information:
…109.5% of my RDA of fiber and 1419 calories, 40% cholesterol and 60.6g of protein
Sunday September 20, 2009
Breakfast:
1 cup Cascadian Farms Cinnamon and Raisin Granola
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...26.6% of my RDA of fiber and 474.3 calories, 1% cholesterol and 15.7g of protein
Lunch:
2 slices Sara Lee Honey Wheat Bread
2 Tsp Mustard
5 Dill Pickle Hamburger Slices
1/8 cup chopped Onions
1 bag Individual Sized Sun Chips Garden Salsa Flavor
1/6 cup Raw Carrots
16 oz’s Propel Vitamin Water Beverage Berry flavored
... 21% of my RDA of fiber and 770 calories, 35% cholesterol and 35g of protein
Midday Snack:
none
Dinner:
3 oz’s Grilled Ham Steak
1 cup Steamed Yellow and Zuchini Squash
1/2 cup Steamed White Rice
1 cup Strawberries
1/2 cup Blackberries
50 Blueberries
10 Raspberries
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 42.5% of my RDA of fiber and 350.5 calories, 12% cholesterol and 21.3g of protein
Bedtime Snack:
none
*My total daily nutritional information:
…90.1% of my RDA of fiber and 1594.8 calories, 48% cholesterol and 72g of protein
Monday September 21, 2009
Breakfast:
2 pkgs Great Value Strawberries and Cream Instant Oatmeal
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...24% of my RDA of fiber and 455 calories, 1% cholesterol and 15g of protein
Lunch: Subway NW Penn and 164th Oklahoma City, OK
1 6 inch Cold Cut Combo on Honey Oat Bread with American Cheese, Mustard and Lettuce
1 bag Individual Sized Baked Lays Barbecue Flavored
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 28% of my RDA of fiber and 605 calories, 20% cholesterol and 23g of protein
Midday Snack:
1 bag Individual Sized Ruffles Potato Chips
8 oz’s Propel Vitamin Water Beverage Berry Flavored
... 4% of my RDA of fiber and 170 calories, 0% cholesterol and 2g of protein
Dinner: Oklahoma State Fair Centennial Cafe
1/2 Half Pound Hamburger with Lettuce, Pickles, Tomatoes and Onions
2 Tbsp Mustard
1/8 Grilled Chicken Sandwich with Lettuce and Tomatoes
2 Steak Fries
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... nutritional information unknown
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry Flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…nutritional information unknown
Tuesday September 22, 2009
Breakfast:
1.25 cup Kashi Vive Toasted Graham & Vanilla
1 cup Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Spreadable Butter with Canola Oil
1 medium Banana
8 oz’s Propel Vitamin Water Beverage Berry Flavored
...66% of my RDA of fiber and 465 calories, 1% cholesterol and 14g of protein
Lunch:
2 slices Sara Lee Honey Wheat Bread
6 slices Oscar Mayer Shaved Turkey Breast
1 slice Kraft Pepper Jack Cheese
1/6 cup Raw Sugar Carrots
1 bag Individual Sized Lay’s Sour Cream and Onion Flavored Potato Chips
16 oz’s Propel Vitamin Water Beverage Berry Flavored
... 14.24% of my RDA of fiber and 488.3 calories, 15% cholesterol and 21.2g of protein
Midday Snack:
1 bar Nutra Grain Cereal Bar
8 oz’s Propel Vitamin Water Beverage Berry Flavored
... 6% of my RDA of fiber and 140 calories, 0% cholesterol and 2g of protein
Dinner: Ciara’s Birthday at Cheddars Norman, OK
1 Onion Ring
10 Tortilla Chips
2 Tbsp Salsa
1/2 Half Pound Hamburger with Mustard, Pickles, Lettuce, Tomatoes and Onions
1 cup Steamed Broccoli
1 Tbsp Butter
16 oz’s Water with Lemon
1 pkt Sweet n Low
... nutritional information unknown
Bedtime Snack:
1 Granny Smith Apple sliced with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…nutritional information unknown
Thursday, September 17, 2009
So far this week I seem to be doing a little better with my nutrition every day. My calories went down and my fiber and protein remain high. I still am a little higher than my target calorie range of 1600 to 1700 calories. I will be reporting my weight for today on tomorrow’s Daily Food Accountability report. If the trend continues, I will have good news to report on my weight loss.
My Daily Food Accountability:
Breakfast:
2 pkgs Great Value Apples and Cinnamon Instant Oatmeal
1 c Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...32% of my RDA of fiber and 455 calories, 1% cholesterol and 15g of protein
Lunch: Chili’s NW Oklahoma City, OK
1/2 skillet Chicken Fajita’s
1 soft tortilla
1/2 c side of Guacamole
1/2 side Pico de Gallo
1/2 boat Kettle Black Beans and Rice
1 medium banana
1 c mixed zucchini and yellow squash steamed
16 oz’s Water with lemon
1 pkt Sweet n Low
... 44.5% of my RDA of fiber and 617.5 calories, ?% cholesterol and 30.5g of protein
Midday Snack:
1 bar Fiber One Bar Peanut Butter Flavored
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 35% of my RDA of fiber and 160 calories, 0% cholesterol and 3g of protein
Dinner:
3 oz’s Grilled Pork Loin with Teriyaki Marinade
1 slice Sara Lee Honey Wheat Bread
.5 Tbsp Land O Lakes Light Spreadable Butter with Canola Oil
1/2 c Green Giant Canned Sweet Peas
1/2 c Green Giant Canned Whole Kernel Sweet Corn
6 spears Green Giant Canned Asparagus
1/2 c Strawberry halves
50 Blueberries
16 oz’s Propel Vitamin Water Beverage Berry flavored
... 64% of my RDA of fiber and 505 calories, 1% cholesterol and 35g protein
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…195.5% of my RDA of fiber and 1827.5 calories, ?% cholesterol and 83.5g protein
My Daily Food Accountability:
Breakfast:
2 pkgs Great Value Apples and Cinnamon Instant Oatmeal
1 c Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...32% of my RDA of fiber and 455 calories, 1% cholesterol and 15g of protein
Lunch: Chili’s NW Oklahoma City, OK
1/2 skillet Chicken Fajita’s
1 soft tortilla
1/2 c side of Guacamole
1/2 side Pico de Gallo
1/2 boat Kettle Black Beans and Rice
1 medium banana
1 c mixed zucchini and yellow squash steamed
16 oz’s Water with lemon
1 pkt Sweet n Low
... 44.5% of my RDA of fiber and 617.5 calories, ?% cholesterol and 30.5g of protein
Midday Snack:
1 bar Fiber One Bar Peanut Butter Flavored
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 35% of my RDA of fiber and 160 calories, 0% cholesterol and 3g of protein
Dinner:
3 oz’s Grilled Pork Loin with Teriyaki Marinade
1 slice Sara Lee Honey Wheat Bread
.5 Tbsp Land O Lakes Light Spreadable Butter with Canola Oil
1/2 c Green Giant Canned Sweet Peas
1/2 c Green Giant Canned Whole Kernel Sweet Corn
6 spears Green Giant Canned Asparagus
1/2 c Strawberry halves
50 Blueberries
16 oz’s Propel Vitamin Water Beverage Berry flavored
... 64% of my RDA of fiber and 505 calories, 1% cholesterol and 35g protein
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…195.5% of my RDA of fiber and 1827.5 calories, ?% cholesterol and 83.5g protein
Wednesday, September 16, 2009
The Little Things Can Mean So Much:
The little things can be easily overlooked. I will take some time today to talk about a couple of the little things that are actually very important to a healthy lifestyle change. The first subject is salt intake. Stretching before exercising is the second subject. Both are important for a healthy diet and workout program.
Let's Talk About Food:
One thing about my eating plan that is different for me this year is my salt intake. In 2008 when I lost so much weight I was cutting way back on my salt intake. I don’t know what kind of impact if any this had on my success last year. I have since been diagnosed with a medical condition that actually requires me to add salt to my food. As a saltaholic, it is not the worst thing that could happen to me. I really love salt. Consuming salt can cause you to retain fluids and hence make it harder to lose weight. The weight that I am trying to lose is fat, not water weight. If I start to have problems losing weight I will reconsider reducing my salt carefully while monitoring my health closely. Hopefully, this will be a nonissue and I will lose weight without reducing the salt. Most people don’t require much salt and they consume way more than they need. For many people, too much salt is a problem for their heart. If you don’t have a condition such as I do, try reducing the salt that you add to your meals. After you become accustomed to the taste, try reducing the salt when cooking your food. Slow and easy change is usually the easiest to tolerate. Making this change will be good for your weight, good for your health and good for your heart.
Our Favorite Subject: Exercise :-(
As promised, I have a list of exercises that I will be starting on the wobble board this evening. I am not in very good shape and I need to start with easier exercises and progress over time. The exercises that they have developed and describe on the DVD that came with my ifit wobble board are intended not only to stretch and strengthen the muscles and tendons, they were primarily developed to prevent injury. Stretching is important before any type of exercise. I have a bad habit of forgetting to stretch before I run. I would rather spend my time doing something else. It would be awful if I injured myself and then couldn’t run at all. That would be a huge road bump on my path to lose 40 pounds in less than a year. I would much rather stretch and prevent injury if I can prevent it. I have to commit to stretching before I exercise. For some reason, mentally this is a challenge for me. Perhaps, once again, being accountable through my blog will give me the push that I need to commit to stretching before I exercise.
Today I will talk about the calf stretch exercise as portrayed in the DVD that accompanied my ifit wobble board. You start with one foot in front of the wobble board and the other foot with the ball of the foot just in front of the center of the wobble board. With both legs straight and hands on your hips you slowly rock the wobble board front and back stretching out the calf muscle. Good posture is very important in these types of exercise. Be aware of your posture at all times while using the wobble board. Remember to keep your legs straight and to rock at the hips. Determine the number of repetitions that is good for you. I am going to start with 10 reps. After finishing the reps on one leg, switch and repeat stretching out the calf on your other leg. This will be a great exercise for stretching out my calves before I run.
That’s A Wrap: No, I Am Not Talking About Food:
The little things are often missed and yet can be so important. The amount of salt in your diet can seem like such a little thing; but, it can have huge consequence to your heart and health. Try to reduce your salt intake slowly over time to benefit your weight, your health and your heart.
Another little thing that is often overlooked when starting a workout program is stretching before you work out. Stretching prevents injury. Injury is a huge road block on the road to developing a successful workout routine. Find a way to help yourself include stretching in your workout program. The wobble board is a great tool for stretching and strengthening the muscles and tendons. Find yourself a wobble board and try the calf stretch out for yourself.
The little things can be easily overlooked. I will take some time today to talk about a couple of the little things that are actually very important to a healthy lifestyle change. The first subject is salt intake. Stretching before exercising is the second subject. Both are important for a healthy diet and workout program.
Let's Talk About Food:
One thing about my eating plan that is different for me this year is my salt intake. In 2008 when I lost so much weight I was cutting way back on my salt intake. I don’t know what kind of impact if any this had on my success last year. I have since been diagnosed with a medical condition that actually requires me to add salt to my food. As a saltaholic, it is not the worst thing that could happen to me. I really love salt. Consuming salt can cause you to retain fluids and hence make it harder to lose weight. The weight that I am trying to lose is fat, not water weight. If I start to have problems losing weight I will reconsider reducing my salt carefully while monitoring my health closely. Hopefully, this will be a nonissue and I will lose weight without reducing the salt. Most people don’t require much salt and they consume way more than they need. For many people, too much salt is a problem for their heart. If you don’t have a condition such as I do, try reducing the salt that you add to your meals. After you become accustomed to the taste, try reducing the salt when cooking your food. Slow and easy change is usually the easiest to tolerate. Making this change will be good for your weight, good for your health and good for your heart.
Our Favorite Subject: Exercise :-(
As promised, I have a list of exercises that I will be starting on the wobble board this evening. I am not in very good shape and I need to start with easier exercises and progress over time. The exercises that they have developed and describe on the DVD that came with my ifit wobble board are intended not only to stretch and strengthen the muscles and tendons, they were primarily developed to prevent injury. Stretching is important before any type of exercise. I have a bad habit of forgetting to stretch before I run. I would rather spend my time doing something else. It would be awful if I injured myself and then couldn’t run at all. That would be a huge road bump on my path to lose 40 pounds in less than a year. I would much rather stretch and prevent injury if I can prevent it. I have to commit to stretching before I exercise. For some reason, mentally this is a challenge for me. Perhaps, once again, being accountable through my blog will give me the push that I need to commit to stretching before I exercise.
Today I will talk about the calf stretch exercise as portrayed in the DVD that accompanied my ifit wobble board. You start with one foot in front of the wobble board and the other foot with the ball of the foot just in front of the center of the wobble board. With both legs straight and hands on your hips you slowly rock the wobble board front and back stretching out the calf muscle. Good posture is very important in these types of exercise. Be aware of your posture at all times while using the wobble board. Remember to keep your legs straight and to rock at the hips. Determine the number of repetitions that is good for you. I am going to start with 10 reps. After finishing the reps on one leg, switch and repeat stretching out the calf on your other leg. This will be a great exercise for stretching out my calves before I run.
That’s A Wrap: No, I Am Not Talking About Food:
The little things are often missed and yet can be so important. The amount of salt in your diet can seem like such a little thing; but, it can have huge consequence to your heart and health. Try to reduce your salt intake slowly over time to benefit your weight, your health and your heart.
Another little thing that is often overlooked when starting a workout program is stretching before you work out. Stretching prevents injury. Injury is a huge road block on the road to developing a successful workout routine. Find a way to help yourself include stretching in your workout program. The wobble board is a great tool for stretching and strengthening the muscles and tendons. Find yourself a wobble board and try the calf stretch out for yourself.
It was surprising to see how many calories I consumed yesterday. The total is not too terrible particularly because I consumed many high fiber foods. Still, I consumed more calories than I was hoping for. My target is approximately 1600 to 1700 calories. The ground chuck hamburger was higher in calories than I expected. At the same time, the cholesterol in the ground chuck was lower than what I expected. I will definitely be limiting the amount of hamburger of any type that I eat. I can cut the calories of the meat by making smaller patties and then I can still have the occasional hamburger so that I may have greater variety for my taste buds Once again, I am learning through this accountability of the little changes that I can make to improve my diet.
My Daily Food Accountability:
Breakfast:
1/2 c Total Raisin Bran
3/4 c Kellogg’s Raisin Bran
1 c Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...34.5% of my RDA of fiber and 385 calories, 1% cholesterol and 13.5g of protein
Lunch:
2 slices Sara Lee Honey Wheat Bread
6 slices Oscar Meyer Shaved Mesquite Turkey Breast
1/6 c Raw Sugar Snap Peas
1 individual sized bag Ruffles Potato Chips
1/2 c Strawberry halves
1/2 c Blackberry halves
14 blueberries
1 bar Fiber One Peanut Butter Flavor
16 oz’s Propel Vitamin Water Beverage Berry flavored
... 76.7% of my RDA of fiber and 638.9 calories, 7% cholesterol and 22.1g of protein
Midday Snack:
1 pkg Sunkist Salted In Shell Pistachios
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 9% of my RDA of fiber and 130 calories, 0% cholesterol and 6g of protein
Dinner:
4 oz’s Ground Chuck marinated with Worchestershire Sauce
2 slices Sara Lee Honey Wheat Bread
2 Tsp Mustard
5 slices dill pickle chips
2 Tbsp Chopped Onions
1 individual sized pkg Sun Chips Garden Salsa Flavor
1/2 c Strawberry halves
50 Blueberries
16 oz’s Propel Vitamin Water Beverage Berry flavored
... 34% of my RDA of fiber and 729.5 calories, 32% cholesterol and 39.5g protein
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…17.2% of my RDA of fiber and 1973.4 calories, 40% cholesterol and 81.1g protein
My Daily Food Accountability:
Breakfast:
1/2 c Total Raisin Bran
3/4 c Kellogg’s Raisin Bran
1 c Silk Vanilla Light
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...34.5% of my RDA of fiber and 385 calories, 1% cholesterol and 13.5g of protein
Lunch:
2 slices Sara Lee Honey Wheat Bread
6 slices Oscar Meyer Shaved Mesquite Turkey Breast
1/6 c Raw Sugar Snap Peas
1 individual sized bag Ruffles Potato Chips
1/2 c Strawberry halves
1/2 c Blackberry halves
14 blueberries
1 bar Fiber One Peanut Butter Flavor
16 oz’s Propel Vitamin Water Beverage Berry flavored
... 76.7% of my RDA of fiber and 638.9 calories, 7% cholesterol and 22.1g of protein
Midday Snack:
1 pkg Sunkist Salted In Shell Pistachios
8 oz’s Propel Vitamin Water Beverage Berry flavored
... 9% of my RDA of fiber and 130 calories, 0% cholesterol and 6g of protein
Dinner:
4 oz’s Ground Chuck marinated with Worchestershire Sauce
2 slices Sara Lee Honey Wheat Bread
2 Tsp Mustard
5 slices dill pickle chips
2 Tbsp Chopped Onions
1 individual sized pkg Sun Chips Garden Salsa Flavor
1/2 c Strawberry halves
50 Blueberries
16 oz’s Propel Vitamin Water Beverage Berry flavored
... 34% of my RDA of fiber and 729.5 calories, 32% cholesterol and 39.5g protein
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0% cholesterol and 0g protein
*My total daily nutritional information:
…17.2% of my RDA of fiber and 1973.4 calories, 40% cholesterol and 81.1g protein
Tuesday, September 15, 2009
Learning From My Mistakes:
In an effort to lighten up on myself I have learned to focus on the idea that mistakes can be a good thing as long as you learn from your mistakes. In the past I made the mistakes of skipping breakfast which had terrible side effects on my metabolism. In the present, I let myself take the entire weekend off of using my treadmill program even though I definitely had the time to run on Sunday. Unfortunately, I wasn’t able to run on Monday either due to severe cramping during my menstrual cycle. Now, I definitely wish that I had run on Sunday.
Let's Talk About Food:
Just a few short years ago, I almost never ate breakfast. I had problems with insomnia and often didn’t sleep well at night when I was able to get to sleep. I found myself getting to sleep between 2:00AM to 5:00AM often and sleeping sometimes as late as 10:30AM just to catch a little shut eye and I still didn’t feel rested. With the help of a sleep aid I was able to restore my sleep patterns to going to sleep between a more normal 11:00PM to 12:00PM and waking between 6:30AM and 8:00AM. I was able to wean myself off of the sleep aid and reasonably maintain my new sleep pattern. I’m sure that you are wondering by now what my sleep behavior has to do with food. Well, during those years of waking up late, I learned to not eat breakfast. Also, as a teenager I often went without eating breakfast. It was pretty easy for me to not eat breakfast waking up so late. When I started waking up earlier in the day, I continued my behavior of not eating breakfast. Sometimes my first meal would be as late as 1:30PM. I would get horrible headaches often, no doubt in part because I waited so long to eat. Really, I was absolutely miserable waiting so long to eat even though I didn’t really feel all that hungry at that time of the day. It seemed like not eating the extra calories would help me maintain if not lose weight. Boy was I wrong about that. Science has shown that not eating regularly slows down one’s metabolism. A slowed metabolism does not burn calories as efficiently leading to difficulty in maintaining and even to gaining weight.
The fewer calories from not eating breakfast was hurting me, not helping me. I had to retrain myself to eat breakfast again. I had to start with smaller meals and work my way up. I was never much of a cereal eater but cereal is very convenient and I am all for convenience. I had trouble with reflux with cereal and didn’t think that I would be able to eat cereal because of it. A family member introduced me to Silk and a fellow customer at the store recommended the Vanilla Silk over the regular silk. I loved the Vanilla Silk on my cereal. Before long, I noticed that they had a light version of the Vanilla Silk. We switched to the light Vanilla Silk right away. Now I keep 1% milk in the house for cooking purposes only and the entire family uses the Light Vanilla Silk on their cereal in the mornings. I also use Silk in my instant oatmeal to give my oatmeal a creamier taste. I just saw on the Today Show this morning that women are generally not getting enough vitamin D and that many dairy products do not have vitamin D in it. The Silk products are fortified with vitamins including vitamin D. Next time you go to the store, buy a carton and try it on your favorite cereal. I think you will be pleasantly surprised.
Our Favorite Subject: Exercise :-(
I am back on the treadmill today and feeling good about getting back into the game. I felt really bad about not being able to run yesterday after missing running all weekend. There is no use in feeling like a failure for it. I am actually a winner because I got right back on that horse and I am more committed than ever to my running program. I tried to start using my son’s pedometer but it died half way through the day. I’m getting a new one for tomorrow.
Finally, I watched the DVD that came with my wobble board and I am in the process of selecting the exercises that are the most basic with which to start my wobble board training. Many of the exercises build upon prior exercises. From what I can tell they are not ordered by beginner, intermediate and advanced. I will make the determination of what is beginner and I will share the exercises that I have selected and how doing the exercises went for me in tomorrow’s blog.
That’s A Wrap: No, I Am Not Talking About Food.
Breakfast used to be a meal that I thought that I could do without. I have since learned better than that. “Breaking the fast” in the morning is critical to maintaining a higher metabolic rate. I now eat breakfast every day.
My treadmill program is going well again and I am in the process of selecting beginner wobble board exercises to my program. I will report the exercises that I selected tomorrow.
In an effort to lighten up on myself I have learned to focus on the idea that mistakes can be a good thing as long as you learn from your mistakes. In the past I made the mistakes of skipping breakfast which had terrible side effects on my metabolism. In the present, I let myself take the entire weekend off of using my treadmill program even though I definitely had the time to run on Sunday. Unfortunately, I wasn’t able to run on Monday either due to severe cramping during my menstrual cycle. Now, I definitely wish that I had run on Sunday.
Let's Talk About Food:
Just a few short years ago, I almost never ate breakfast. I had problems with insomnia and often didn’t sleep well at night when I was able to get to sleep. I found myself getting to sleep between 2:00AM to 5:00AM often and sleeping sometimes as late as 10:30AM just to catch a little shut eye and I still didn’t feel rested. With the help of a sleep aid I was able to restore my sleep patterns to going to sleep between a more normal 11:00PM to 12:00PM and waking between 6:30AM and 8:00AM. I was able to wean myself off of the sleep aid and reasonably maintain my new sleep pattern. I’m sure that you are wondering by now what my sleep behavior has to do with food. Well, during those years of waking up late, I learned to not eat breakfast. Also, as a teenager I often went without eating breakfast. It was pretty easy for me to not eat breakfast waking up so late. When I started waking up earlier in the day, I continued my behavior of not eating breakfast. Sometimes my first meal would be as late as 1:30PM. I would get horrible headaches often, no doubt in part because I waited so long to eat. Really, I was absolutely miserable waiting so long to eat even though I didn’t really feel all that hungry at that time of the day. It seemed like not eating the extra calories would help me maintain if not lose weight. Boy was I wrong about that. Science has shown that not eating regularly slows down one’s metabolism. A slowed metabolism does not burn calories as efficiently leading to difficulty in maintaining and even to gaining weight.
The fewer calories from not eating breakfast was hurting me, not helping me. I had to retrain myself to eat breakfast again. I had to start with smaller meals and work my way up. I was never much of a cereal eater but cereal is very convenient and I am all for convenience. I had trouble with reflux with cereal and didn’t think that I would be able to eat cereal because of it. A family member introduced me to Silk and a fellow customer at the store recommended the Vanilla Silk over the regular silk. I loved the Vanilla Silk on my cereal. Before long, I noticed that they had a light version of the Vanilla Silk. We switched to the light Vanilla Silk right away. Now I keep 1% milk in the house for cooking purposes only and the entire family uses the Light Vanilla Silk on their cereal in the mornings. I also use Silk in my instant oatmeal to give my oatmeal a creamier taste. I just saw on the Today Show this morning that women are generally not getting enough vitamin D and that many dairy products do not have vitamin D in it. The Silk products are fortified with vitamins including vitamin D. Next time you go to the store, buy a carton and try it on your favorite cereal. I think you will be pleasantly surprised.
Our Favorite Subject: Exercise :-(
I am back on the treadmill today and feeling good about getting back into the game. I felt really bad about not being able to run yesterday after missing running all weekend. There is no use in feeling like a failure for it. I am actually a winner because I got right back on that horse and I am more committed than ever to my running program. I tried to start using my son’s pedometer but it died half way through the day. I’m getting a new one for tomorrow.
Finally, I watched the DVD that came with my wobble board and I am in the process of selecting the exercises that are the most basic with which to start my wobble board training. Many of the exercises build upon prior exercises. From what I can tell they are not ordered by beginner, intermediate and advanced. I will make the determination of what is beginner and I will share the exercises that I have selected and how doing the exercises went for me in tomorrow’s blog.
That’s A Wrap: No, I Am Not Talking About Food.
Breakfast used to be a meal that I thought that I could do without. I have since learned better than that. “Breaking the fast” in the morning is critical to maintaining a higher metabolic rate. I now eat breakfast every day.
My treadmill program is going well again and I am in the process of selecting beginner wobble board exercises to my program. I will report the exercises that I selected tomorrow.
After making such poor eating choices, I focused today on eating much healthier. I missed my snack again today. I have been doing better about eating a midday snack than I was in the beginning of this challenge. I need to make sure that I find a way to have that midday snack every day to keep my metabolism working at an optimum level. I don’t want to slow my metabolism down by foolishly missing this important snack. After all, I do have a challenge to meet and the clock is ticking.
This last weekend was D-day for my menstrual cycle. My cycle sputtered over the weekend and then hit hard on Monday. I have had excuses every day why I shouldn’t run on the treadmill that day. It’s better for me to run every day. I know that it is okay if I miss a day here or there but I should always run if I can. Monday, I was cramping terribly. The doctors think that I have Endometriosis, which causes me a lot of pain at the beginning of my menstrual cycle. I really didn’t feel like running Monday. If I had ran my program on Sunday when I had the time, I wouldn’t be feeling so bad about not running Monday when I had a legitimate reason not to run.
Usually when I start my period, I weigh a couple of pounds more than my average weight for the month. Before I started this challenge, I would typically weigh near 172 pounds at this time of the month. I weighed on Monday and the scale said 169.8. My heart sunk. I felt like I hadn’t made any progress, until I remembered that gaining a couple of pounds this time of month is totally normal for me. I still was a couple of pounds lighter than normal. I’m okay with my weight on Monday now. I am not ecstatic though. I was hoping to be further along than this. I know that this last weekend was a huge mistake and I am planning to be very diligent this week with my eating habits to make up for my mistake. This last weekend was a good experience for me. It showed me what can happen if I let down my guard and start making eating choices on the fly. Learning from your mistakes and working to not repeat them transforms a mistake into a positive experience and I am grateful that I had the opportunity to learn a valuable lesson. I am sure I will make mistakes again. I have to continue to be able to forgive myself for the mistake, learn from them and move on.
My Daily Food Accountability:
Breakfast:
1 pkg Great Value Strawberries and Cream Oatmeal
1 pkg Great Value Blueberries and Cream Oatmeal
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...24% of my RDA of fiber and 455 calories, 1% cholesterol and 15g of protein
Lunch:
1/2 Whole Grain, Chicken Breast and Swiss Cheese Sandwich with no sauce
4 oz’s Water with lemon
1 pkg Sweet n Low
...nutritional info not available
Midday Snack:
none
Dinner:
1/2 Teriyaki Chicken Breast
1/2 c Green Giant Sweet Peas
1 pkg individual sized Sun Chips French Onion Flavor
1 c mixed berries (strawberries, blackberries and blueberries)
16 oz’s Propel Vitamin Water Beverage Berry flavored
... 49.5% of my RDA of fiber and 518.5 calories, 25 cholesterol and 36.8g protein
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0 cholesterol and 0g protein
*My total daily nutritional information:
…can’t be calculated since some nutritional information for the day is unknown.
This last weekend was D-day for my menstrual cycle. My cycle sputtered over the weekend and then hit hard on Monday. I have had excuses every day why I shouldn’t run on the treadmill that day. It’s better for me to run every day. I know that it is okay if I miss a day here or there but I should always run if I can. Monday, I was cramping terribly. The doctors think that I have Endometriosis, which causes me a lot of pain at the beginning of my menstrual cycle. I really didn’t feel like running Monday. If I had ran my program on Sunday when I had the time, I wouldn’t be feeling so bad about not running Monday when I had a legitimate reason not to run.
Usually when I start my period, I weigh a couple of pounds more than my average weight for the month. Before I started this challenge, I would typically weigh near 172 pounds at this time of the month. I weighed on Monday and the scale said 169.8. My heart sunk. I felt like I hadn’t made any progress, until I remembered that gaining a couple of pounds this time of month is totally normal for me. I still was a couple of pounds lighter than normal. I’m okay with my weight on Monday now. I am not ecstatic though. I was hoping to be further along than this. I know that this last weekend was a huge mistake and I am planning to be very diligent this week with my eating habits to make up for my mistake. This last weekend was a good experience for me. It showed me what can happen if I let down my guard and start making eating choices on the fly. Learning from your mistakes and working to not repeat them transforms a mistake into a positive experience and I am grateful that I had the opportunity to learn a valuable lesson. I am sure I will make mistakes again. I have to continue to be able to forgive myself for the mistake, learn from them and move on.
My Daily Food Accountability:
Breakfast:
1 pkg Great Value Strawberries and Cream Oatmeal
1 pkg Great Value Blueberries and Cream Oatmeal
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...24% of my RDA of fiber and 455 calories, 1% cholesterol and 15g of protein
Lunch:
1/2 Whole Grain, Chicken Breast and Swiss Cheese Sandwich with no sauce
4 oz’s Water with lemon
1 pkg Sweet n Low
...nutritional info not available
Midday Snack:
none
Dinner:
1/2 Teriyaki Chicken Breast
1/2 c Green Giant Sweet Peas
1 pkg individual sized Sun Chips French Onion Flavor
1 c mixed berries (strawberries, blackberries and blueberries)
16 oz’s Propel Vitamin Water Beverage Berry flavored
... 49.5% of my RDA of fiber and 518.5 calories, 25 cholesterol and 36.8g protein
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0 cholesterol and 0g protein
*My total daily nutritional information:
…can’t be calculated since some nutritional information for the day is unknown.
Monday, September 14, 2009
No good news to report today. I strayed from my new eating habits quite a bit this weekend. Between the rain, the football game, and my menstrual cycle I was well primed to falter and so I did. For most of what I ate on Saturday I have no idea what the nutritional information is. On Sunday, I did well until dinner. I was so depressed on Sunday. Multiple rainy days in a row can get to me like that. For dinner on Sunday I kept going back to the kitchen looking for something else to eat. When all was said and done, I ate over 1000 calories of relatively healthy foods. My only saving grace is that I had a lot of fiber this weekend. I fully expect to have put on a pound or so when I check the scales today. If not because of how I ate this weekend, then because of the bloating from my cycle. If it is bloat weight, then the weight should drop quickly after my cycle. It is not pretty but here is my food accountability.
My Daily Food Accountability:
Friday, September 11, 2009
Breakfast:
1.5 c (1.5 servings) Kashi Warm Cinnamon Oat Cereal
1 c (1 serving) Vanilla Light Silk Natural Soymilk
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...35% of my RDA of fiber and 360 calories, 1% cholesterol and 15g of protein
Lunch:
2 slices Sara Lee Honey Wheat Bread
6 slices (1 serving) Oscar Meyer Shaved Brown Sugar Ham
1/6 c (.5 servings) raw Sugar Snap Peas
1 bag individual sized Sun Chips Garden Salsa Flavor
1/2 c (1 serving) cucumbers and onions in vinegar
50 Blueberries
16 oz’s Propel Vitamin Water Beverage Berry flavored
...35.5% of my RDA of fiber and 519 calories, 8% cholesterol and 21.5g of protein
Midday Snack:
1 Fiber One Chocolate Bar
8 oz’s Propel Vitamin Water Beverage Berry flavored
…35% of my RDA of fiber and 150 calories, 0% cholesterol and 2g of protein
Dinner: Carl’s Junior and Orange Tree Edmond, OK
1 Carl’s Junior Star Burger with mustard, no mayo, no ketchup
3 oz’s Blueberry Frozen Yogurt
1 oz Pomegranate Frozen Yogurt
4 oz’s mixed Blueberries, Blackberries, Raspberries, Strawberries, Kiwi
16 oz’s half lemonade half water
...nutritional info not available
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0 cholesterol and 0g protein
*My total daily nutritional information:
…can’t be calculated since some nutritional information for the day is unknown.
Saturday, September 12, 2009
Breakfast:
2 eggs scrambled
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
1 Fiber One Chocolate Bar
8 oz’s Propel Vitamin Water Beverage Berry flavored
...39% of my RDA of fiber and 395 calories, 143% cholesterol and 17g of protein
Lunch: Rudy’s Barbecue Norman, OK
4 oz’s Lean Sliced Brisket
1/4 c Pinto Beans
1/4 c Boiled New Potatoes
1/2 c Banana Pudding with Whipped Cream
16 oz’s half lemonade half water
...nutritional info not available
Midday Snack:
None
Dinner: Pizza Hut at Memorial Stadium Norman, OK
1 Personal Pan Pepperoni Pizza
2 c buttered popcorn
8 oz’s Bottled Water
8 oz’s Diet Coke
...nutritional info not available
Bedtime Snack:
none
*My total daily nutritional information:
…can’t be calculated since some nutritional information for the day is unknown.
Sunday, September 13, 2009
Breakfast:
1 Fiber One Peanut Butter Bar
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...39% of my RDA of fiber and 290 calories, 2% cholesterol and 6g of protein
Lunch: Applebee’s NW Oklahoma City, OK
1/2 Fajita Chicken Rollup
16 oz’s water with lemon
1 pkt Sweet n Low
... nutritional info not available
Midday Snack:
1 medium banana
8 oz’s Propel Vitamin Water Beverage Berry flavored
…12% of my RDA of fiber and 110 calories, 0% cholesterol and 1g of protein
Dinner:
6 oz’s grilled pork tenderloin in Teriyaki Marinade
3/4 c Great Value Sugar Snap Peas Stir Fry Mix steamed
1 slice Sara Lee Honey Wheat Bread
.5 Tbsp Land O Lakes Lite Spreadable Butter with Canola Oil
16 oz’s Propel Vitamin Water Beverage Berry flavored
1 pkg individual sized Doritos Spicy Nacho flavor
1 Fiber One Chocolate Bar
8 Premium Saltine Crackers
1 slice Kraft Pepper Jack Cheese
1 c Blackberries
1 pkg individual sized Sunkist Salted In Shell Pistachios
... 131% of my RDA of fiber and 1047 calories, 9% cholesterol and 66.6g of protein
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0 cholesterol and 0g protein
*My total daily nutritional information:
…can’t be calculated since some nutritional information for the day is unknown.
My Daily Food Accountability:
Friday, September 11, 2009
Breakfast:
1.5 c (1.5 servings) Kashi Warm Cinnamon Oat Cereal
1 c (1 serving) Vanilla Light Silk Natural Soymilk
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...35% of my RDA of fiber and 360 calories, 1% cholesterol and 15g of protein
Lunch:
2 slices Sara Lee Honey Wheat Bread
6 slices (1 serving) Oscar Meyer Shaved Brown Sugar Ham
1/6 c (.5 servings) raw Sugar Snap Peas
1 bag individual sized Sun Chips Garden Salsa Flavor
1/2 c (1 serving) cucumbers and onions in vinegar
50 Blueberries
16 oz’s Propel Vitamin Water Beverage Berry flavored
...35.5% of my RDA of fiber and 519 calories, 8% cholesterol and 21.5g of protein
Midday Snack:
1 Fiber One Chocolate Bar
8 oz’s Propel Vitamin Water Beverage Berry flavored
…35% of my RDA of fiber and 150 calories, 0% cholesterol and 2g of protein
Dinner: Carl’s Junior and Orange Tree Edmond, OK
1 Carl’s Junior Star Burger with mustard, no mayo, no ketchup
3 oz’s Blueberry Frozen Yogurt
1 oz Pomegranate Frozen Yogurt
4 oz’s mixed Blueberries, Blackberries, Raspberries, Strawberries, Kiwi
16 oz’s half lemonade half water
...nutritional info not available
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0 cholesterol and 0g protein
*My total daily nutritional information:
…can’t be calculated since some nutritional information for the day is unknown.
Saturday, September 12, 2009
Breakfast:
2 eggs scrambled
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
1 Fiber One Chocolate Bar
8 oz’s Propel Vitamin Water Beverage Berry flavored
...39% of my RDA of fiber and 395 calories, 143% cholesterol and 17g of protein
Lunch: Rudy’s Barbecue Norman, OK
4 oz’s Lean Sliced Brisket
1/4 c Pinto Beans
1/4 c Boiled New Potatoes
1/2 c Banana Pudding with Whipped Cream
16 oz’s half lemonade half water
...nutritional info not available
Midday Snack:
None
Dinner: Pizza Hut at Memorial Stadium Norman, OK
1 Personal Pan Pepperoni Pizza
2 c buttered popcorn
8 oz’s Bottled Water
8 oz’s Diet Coke
...nutritional info not available
Bedtime Snack:
none
*My total daily nutritional information:
…can’t be calculated since some nutritional information for the day is unknown.
Sunday, September 13, 2009
Breakfast:
1 Fiber One Peanut Butter Bar
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...39% of my RDA of fiber and 290 calories, 2% cholesterol and 6g of protein
Lunch: Applebee’s NW Oklahoma City, OK
1/2 Fajita Chicken Rollup
16 oz’s water with lemon
1 pkt Sweet n Low
... nutritional info not available
Midday Snack:
1 medium banana
8 oz’s Propel Vitamin Water Beverage Berry flavored
…12% of my RDA of fiber and 110 calories, 0% cholesterol and 1g of protein
Dinner:
6 oz’s grilled pork tenderloin in Teriyaki Marinade
3/4 c Great Value Sugar Snap Peas Stir Fry Mix steamed
1 slice Sara Lee Honey Wheat Bread
.5 Tbsp Land O Lakes Lite Spreadable Butter with Canola Oil
16 oz’s Propel Vitamin Water Beverage Berry flavored
1 pkg individual sized Doritos Spicy Nacho flavor
1 Fiber One Chocolate Bar
8 Premium Saltine Crackers
1 slice Kraft Pepper Jack Cheese
1 c Blackberries
1 pkg individual sized Sunkist Salted In Shell Pistachios
... 131% of my RDA of fiber and 1047 calories, 9% cholesterol and 66.6g of protein
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0 cholesterol and 0g protein
*My total daily nutritional information:
…can’t be calculated since some nutritional information for the day is unknown.
Friday, September 11, 2009
SOS: I'm in a rut. Please send help!
All I can say is that I am tired of eating chicken. I need something new to eat. It is time to expand my horizons and try something new. I am putting out a request to help me with this matter. Exercise is just the opposite for me. I need a very specific routine and adding to or changing up my exercise routine can seem stressful to me. I have found a way to make my routine seem not quite so long and would like to share.
Let's Talk About Food:
In my Daily Food Accountability, I mentioned that I am in a food rut. I am feeling like I need more variety in my diet. Particularly, I would like to find more entrées from which to choose. It would be helpful if I liked seafood. As far as I know, I have never liked fish or seafood. The way we eat is developed through our experiences in life and our childhood experiences often play a huge role in our eating habits. When I was a child, my Papa (my mom’s father) wouldn’t eat any seafood. He had been served some bad fish when he was in the service which made him very ill. Ever since then he wouldn’t eat seafood. Even the smell of fish was offensive to him. I, being the adoring granddaughter, wanted to be like my Papa. Since he wouldn’t eat fish, I wouldn’t eat fish. I learned to dislike the smell, the texture and the taste of fish. Now that I am an adult, those childhood habits are very ingrained in me. My tastes have changed and I have become more open to many new seasonings and flavors. I still have not been able to get past the hurdle of the smell of fish. I would like to learn to like at least some fish. This is a goal of mine. I would like to ask my readers for suggestions of restaurants that serve a great, healthy fish dish. The key is that the fish needs to not smell very fishy. I am hypersensitive to the smell. Also, I do not eat meat that is not well done. I would appreciate any suggestions that you have to offer.
Our Favorite Subject: Exercise :-(
Exercise seems like work to me. I don’t enjoy working out like some people do. Maybe someday that will change. I remain hopeful of that. I have found a trick that helps me get through my treadmill routine that I would like to share. Maybe it will help others find a way to get through their routine as well. My routine utilizes variable inclines and speeds. The most challenging part of the routine is about 2/3 of the way through the routine. Focusing on the time left is mentally difficult for me. I like to watch television as a mental distraction while I am running. I do not want to be oblivious to what I have left to finish though. Since I don’t like to watch the time, I needed to find another way to know where I am in my program without knowing too much detail. I found that I can count off the steps only when I reach run speed and know enough about where I am in the program to know what I have left to finish my routine for that day. As humans we like to look at things that seem achievable and a high number of reps can seem more difficult than a lower number reps. To trick the mind, I started counting off every fourth step. Doing this keeps the number of reps low enough that they seem more achievable. I can watch television and count every fourth step without much difficulty. If you have not already done so, find a way to trick the mind into thinking that your workout routine is manageable.
That’s A Wrap: No, I Am Not Talking About Food.
When I get into a food rut, I try to expand my horizons and try something new. One way to do that is to find a restaurant to which you have never been. One of my new horizons for this year will be fish. Fish is a great alternative to other meats when you are trying to eat healthier. I have never liked fish and would like to learn how to eat fish. I am looking for suggestions of restaurants that serve a great, well cooked fish dish. A rut can be a good thing when talking about exercise. Remember when you exercise, it can help if you can find a way to make your routine seem easier mentally.
All I can say is that I am tired of eating chicken. I need something new to eat. It is time to expand my horizons and try something new. I am putting out a request to help me with this matter. Exercise is just the opposite for me. I need a very specific routine and adding to or changing up my exercise routine can seem stressful to me. I have found a way to make my routine seem not quite so long and would like to share.
Let's Talk About Food:
In my Daily Food Accountability, I mentioned that I am in a food rut. I am feeling like I need more variety in my diet. Particularly, I would like to find more entrées from which to choose. It would be helpful if I liked seafood. As far as I know, I have never liked fish or seafood. The way we eat is developed through our experiences in life and our childhood experiences often play a huge role in our eating habits. When I was a child, my Papa (my mom’s father) wouldn’t eat any seafood. He had been served some bad fish when he was in the service which made him very ill. Ever since then he wouldn’t eat seafood. Even the smell of fish was offensive to him. I, being the adoring granddaughter, wanted to be like my Papa. Since he wouldn’t eat fish, I wouldn’t eat fish. I learned to dislike the smell, the texture and the taste of fish. Now that I am an adult, those childhood habits are very ingrained in me. My tastes have changed and I have become more open to many new seasonings and flavors. I still have not been able to get past the hurdle of the smell of fish. I would like to learn to like at least some fish. This is a goal of mine. I would like to ask my readers for suggestions of restaurants that serve a great, healthy fish dish. The key is that the fish needs to not smell very fishy. I am hypersensitive to the smell. Also, I do not eat meat that is not well done. I would appreciate any suggestions that you have to offer.
Our Favorite Subject: Exercise :-(
Exercise seems like work to me. I don’t enjoy working out like some people do. Maybe someday that will change. I remain hopeful of that. I have found a trick that helps me get through my treadmill routine that I would like to share. Maybe it will help others find a way to get through their routine as well. My routine utilizes variable inclines and speeds. The most challenging part of the routine is about 2/3 of the way through the routine. Focusing on the time left is mentally difficult for me. I like to watch television as a mental distraction while I am running. I do not want to be oblivious to what I have left to finish though. Since I don’t like to watch the time, I needed to find another way to know where I am in my program without knowing too much detail. I found that I can count off the steps only when I reach run speed and know enough about where I am in the program to know what I have left to finish my routine for that day. As humans we like to look at things that seem achievable and a high number of reps can seem more difficult than a lower number reps. To trick the mind, I started counting off every fourth step. Doing this keeps the number of reps low enough that they seem more achievable. I can watch television and count every fourth step without much difficulty. If you have not already done so, find a way to trick the mind into thinking that your workout routine is manageable.
That’s A Wrap: No, I Am Not Talking About Food.
When I get into a food rut, I try to expand my horizons and try something new. One way to do that is to find a restaurant to which you have never been. One of my new horizons for this year will be fish. Fish is a great alternative to other meats when you are trying to eat healthier. I have never liked fish and would like to learn how to eat fish. I am looking for suggestions of restaurants that serve a great, well cooked fish dish. A rut can be a good thing when talking about exercise. Remember when you exercise, it can help if you can find a way to make your routine seem easier mentally.
So far so good with the 20 minute treadmill program that I am using now. I do feel more challenged endurance wise than I did in the 15 minute program. I have a secret to helping me get through my running programs that I will share in my informational blog that I will submit later today. Maybe this secret will help you if you are starting to learn how to run as well.
What is a girl to do? I am in a food rut. I have had so much chicken, which I normally do like, that I am starting to get sick of it. I think that most people can relate to that feeling whether you have ever tried to eat healthier or not. I don’t like seafood, at this point. There is a story behind this that I will share with you on a later date. I will eat pork chops, lean beef and light sausages (on occasion) and ham. I would like to ask my followers for some great relatively healthy entrée recipes. You may submit your recipes as a comment to this blog post. I will post your recipes to share with other readers. If you don’t want me to post them, just let me know that you don’t want your comment posted and I will honor your request.
My Daily Food Accountability:
Breakfast:
2 pkgs Great Value Instant Peaches and Cream Oatmeal
1 c (1 serving) Vanilla Light Silk Natural Soymilk
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...23% of my RDA of fiber and 435 calories, 1% cholesterol only from the butter and 13.5g of protein
Lunch: Chick-Fil-A, Edmond, OK
1 Chargrilled Chicken Sandwich
1/3 small Waffle Fries
1/2 pkg Barbecue Dipping Sauce
8 oz’s half lemonade half water
...33.44% of my RDA of fiber and 465.2 calories, 17% cholesterol and 28.13g of protein
Midday Snack:
1 individual sized pkg Sunkist Salted In Shell Pistachios
8 oz’s Propel Vitamin Water Beverage Berry flavored
…9% of my RDA of fiber and 130 calories, 0% cholesterol and 6g of protein
Dinner:
4 oz’s Fajita Chicken
2 soft tortillas
2 Tbsp Guacamole
3 Tbsp Salsa
5 Restaurant sized Tortilla Chips
1/8c Mexican Rice
1/8c Refried Beans
16 oz’s water with lemon
1 pkt sweet n low
...nutritional info not available
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0 cholesterol and 0g protein
*My total daily nutritional information:
…can’t be calculated since some nutritional information for the day is unknown.
What is a girl to do? I am in a food rut. I have had so much chicken, which I normally do like, that I am starting to get sick of it. I think that most people can relate to that feeling whether you have ever tried to eat healthier or not. I don’t like seafood, at this point. There is a story behind this that I will share with you on a later date. I will eat pork chops, lean beef and light sausages (on occasion) and ham. I would like to ask my followers for some great relatively healthy entrée recipes. You may submit your recipes as a comment to this blog post. I will post your recipes to share with other readers. If you don’t want me to post them, just let me know that you don’t want your comment posted and I will honor your request.
My Daily Food Accountability:
Breakfast:
2 pkgs Great Value Instant Peaches and Cream Oatmeal
1 c (1 serving) Vanilla Light Silk Natural Soymilk
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...23% of my RDA of fiber and 435 calories, 1% cholesterol only from the butter and 13.5g of protein
Lunch: Chick-Fil-A, Edmond, OK
1 Chargrilled Chicken Sandwich
1/3 small Waffle Fries
1/2 pkg Barbecue Dipping Sauce
8 oz’s half lemonade half water
...33.44% of my RDA of fiber and 465.2 calories, 17% cholesterol and 28.13g of protein
Midday Snack:
1 individual sized pkg Sunkist Salted In Shell Pistachios
8 oz’s Propel Vitamin Water Beverage Berry flavored
…9% of my RDA of fiber and 130 calories, 0% cholesterol and 6g of protein
Dinner:
4 oz’s Fajita Chicken
2 soft tortillas
2 Tbsp Guacamole
3 Tbsp Salsa
5 Restaurant sized Tortilla Chips
1/8c Mexican Rice
1/8c Refried Beans
16 oz’s water with lemon
1 pkt sweet n low
...nutritional info not available
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0 cholesterol and 0g protein
*My total daily nutritional information:
…can’t be calculated since some nutritional information for the day is unknown.
Thursday, September 10, 2009
Well, it’s time to report my first official weigh in results. I am pleased to announce that my weight is steadily and slowly dropping. As of Wednesday, September 9th, 2009, my weight now stands at 168.5 pounds. I have lost one and a half pounds in two weeks inspite of the holiday weekend where both my diet and my exercise program was not sustained. I was so relieved to step on that scale and see that I had lost weight. I was afraid that I would see 170 again. I feel like the cleanse is partly responsible. The real test will be after I finish the cleanse. Seeing weight loss after completing the cleanse will the real testament to whether my eating program is working.
Now, I am nearing that time of the month. You know what I am talking about. I know, TMI again but there is a reason that I am discussing this. I usually bloat enough that my weight jumps up a couple of pounds. My goal is that I don’t gain weight and that I will even show additional weight loss. I will probably have to be even more focused on my eating habits to accomplish this goal.
I learned a lot through reporting my Daily Food Accountability below. Sometimes you can think that you are making healthy choices; but, if you really look closely at the choices that you make they are not anywhere near as healthy as you thought. My daily nutrition totals are not as good as previous reports. There are a lot more hidden calories in my soup and salad option at Olive Garden. The salad was the real problem. I would have never thought that a vinaigrette dressing would have added so many calories. Now that I think about it, they do put a lot of dressing on that salad. Next time, I will ask for the dressing on the side so that I can control how much salad dressing I am eating. There are a couple of tricks to eating salad dressing with your salad that will lessen how much salad dressing you consume. One is to dip the tip of your fork into the dressing and then use your fork to pick up the salad. When you take the bite off your fork, the salad dressing will be right on your tongue giving you a lot of flavor for just a little dressing. This technique only works for thicker salad dressings. If you are eating a thinner salad dressing, you can use your fork to pick up your salad and can dip the edge of the salad into the dressing slightly, limiting the amount of dressing on your salad. Try it out next time you have salad and remember to order the dressing on the side.
I haven’t had opportunity to recalculate My Daily Food Accountability Reports prior to the Labor Day weekend. I will notify you when those corrections have been made.
I won’t be submitting my secondary daily blog today. I had a dental appointment today and I have my son’s football game this evening and I won’t have time. I will submit both My Daily Food Accountability and my secondary informational blog tomorrow.
My Daily Food Accountability:
Breakfast:
1 c (1 serving) Kashi GoLean High Protein & High Fiber Cereal
1 c (1 serving) Vanilla Light Silk Natural Soymilk
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...48% of my RDA of fiber and 335 calories, 1% cholesterol only from the butter and 22g of protein
Lunch: Olive Garden, Memorial NW OKC
1.5 pieces (1.5 servings) Garlic Butter Breadsticks
1 serving salad with Olive Garden’s Signature Italian Dressing
1 bowl Pasta e Fagioli Soup
1 Andes Mint
8 oz’s water with lemon and one packet of sweet n low
...7.5% of my RDA of fiber and 672.5 calories, ? cholesterol and ? of protein
Midday Snack:
1 container Yoplait Light Yogurt Key Lime Flavor
8 oz’s Propel Vitamin Water Beverage Berry flavored
…0% of my RDA of fiber and 110 calories, 1% cholesterol and 5g of protein
Dinner:
1 Grilled Chicken Breast
1/2 c Green Giant Whole Kernel Sweet Corn canned
2 slice (1 servings) Sara Lee Classic Honey Wheat Bread
12 spears Green Giant Asparagus Spears
16oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA fiber and 490 calories, 44% cholesterol and 47g protein
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0 cholesterol and 0g protein
*My total daily nutritional information:
…95.5% of my RDA fiber and 1697.5 calories, total cholesterol and protein is unknown
Now, I am nearing that time of the month. You know what I am talking about. I know, TMI again but there is a reason that I am discussing this. I usually bloat enough that my weight jumps up a couple of pounds. My goal is that I don’t gain weight and that I will even show additional weight loss. I will probably have to be even more focused on my eating habits to accomplish this goal.
I learned a lot through reporting my Daily Food Accountability below. Sometimes you can think that you are making healthy choices; but, if you really look closely at the choices that you make they are not anywhere near as healthy as you thought. My daily nutrition totals are not as good as previous reports. There are a lot more hidden calories in my soup and salad option at Olive Garden. The salad was the real problem. I would have never thought that a vinaigrette dressing would have added so many calories. Now that I think about it, they do put a lot of dressing on that salad. Next time, I will ask for the dressing on the side so that I can control how much salad dressing I am eating. There are a couple of tricks to eating salad dressing with your salad that will lessen how much salad dressing you consume. One is to dip the tip of your fork into the dressing and then use your fork to pick up the salad. When you take the bite off your fork, the salad dressing will be right on your tongue giving you a lot of flavor for just a little dressing. This technique only works for thicker salad dressings. If you are eating a thinner salad dressing, you can use your fork to pick up your salad and can dip the edge of the salad into the dressing slightly, limiting the amount of dressing on your salad. Try it out next time you have salad and remember to order the dressing on the side.
I haven’t had opportunity to recalculate My Daily Food Accountability Reports prior to the Labor Day weekend. I will notify you when those corrections have been made.
I won’t be submitting my secondary daily blog today. I had a dental appointment today and I have my son’s football game this evening and I won’t have time. I will submit both My Daily Food Accountability and my secondary informational blog tomorrow.
My Daily Food Accountability:
Breakfast:
1 c (1 serving) Kashi GoLean High Protein & High Fiber Cereal
1 c (1 serving) Vanilla Light Silk Natural Soymilk
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...48% of my RDA of fiber and 335 calories, 1% cholesterol only from the butter and 22g of protein
Lunch: Olive Garden, Memorial NW OKC
1.5 pieces (1.5 servings) Garlic Butter Breadsticks
1 serving salad with Olive Garden’s Signature Italian Dressing
1 bowl Pasta e Fagioli Soup
1 Andes Mint
8 oz’s water with lemon and one packet of sweet n low
...7.5% of my RDA of fiber and 672.5 calories, ? cholesterol and ? of protein
Midday Snack:
1 container Yoplait Light Yogurt Key Lime Flavor
8 oz’s Propel Vitamin Water Beverage Berry flavored
…0% of my RDA of fiber and 110 calories, 1% cholesterol and 5g of protein
Dinner:
1 Grilled Chicken Breast
1/2 c Green Giant Whole Kernel Sweet Corn canned
2 slice (1 servings) Sara Lee Classic Honey Wheat Bread
12 spears Green Giant Asparagus Spears
16oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA fiber and 490 calories, 44% cholesterol and 47g protein
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0 cholesterol and 0g protein
*My total daily nutritional information:
…95.5% of my RDA fiber and 1697.5 calories, total cholesterol and protein is unknown
Wednesday, September 9, 2009
Ready. Set. Go Metabolism Go!
Metabolism is a key if not the key to losing weight. There have been many studies and many ideas on how to boost metabolism. I have used some of those studies and ideas and utilized them in my own weight loss programs. Exercise has always been associated with burning calories and boosting metabolism. Exercise can also shape and tone the body.
Let's Talk About Food.
A key component of my eating habits in 2008 when I lost 20 pounds in a month was eating every 3 to 4 hours during the day. To do so, a snack needs to be eaten between lunch and dinner. Many studies have shown that eating every 3 to 4 hours helps to boost one’s metabolic rate. This is a very important understanding for me since my metabolism was very slow. A very popular diet plan, called the 3-Hour Diet is highly based on these studies. I was first introduced to this diet program by my doctor who recommended this diet to me and my husband. It really is more than a diet. It is a lifestyle change. She had read the book and had known some people who were having success with this diet plan. It is a great diet plan if you can stick with it. We tried it for about a month. My husband had more success with this program than I did as far as weight loss is concerned. My husband and I both found ourselves to be very hungry throughout the day which wasn’t something that we could handle very well; thus, we decided to quit this diet plan. I did take away with me more understanding about metabolism than I had before. I also decided to use the metabolic facts that this diet was using in my own way to help me lose weight in 2008.
There is another reason why I choose to snack between lunch and dinner. I drink beverages that have artificial sweeteners in them. I really don’t need all of that extra sugar in most sweet drinks; but, I prefer drinks that are slightly sweetened. Studies have shown that mice who were fed artificial sweeteners would gain as much or more weight than mice that were fed sugars. Experts suggest that artificial sweeteners confuse the metabolism. The sweet sensation tells the metabolic system that there are calories being consumed that need to be burned. The components that are used to break down the sugars are released but there are no sugars present that need to be broken down. Now the metabolic system recognizes that it released too much of the component to break down the sugars that are present and “learns” that less of that component needs to be released next time. Over time the metabolism becomes less efficient and doesn’t release enough of this component to break down the sugars that really are present when sugars are consumed. Without the release of these components for breaking down the sugars, actual sugars that need to broken down can’t be broken down and are stored as fat. I try to drink beverages that have artificial sweeteners in them when I snack to offset this metabolic confusion a bit. I figure that it is worth a shot and it’s better than drinking sugary drinks. I really don’t know if this works or not. All I know is that I did lose 20 pounds in a month while using this technique. If my metabolism still seems sluggish a few months into this challenge, I will consider dropping the artificial sweeteners in my drinks.
I have had some difficulty remembering to eat a snack midday. I am so busy now with the baby, the laundry, the house, my blog, etc. that time has been getting away from me. I have decided to set a reminder on my phone to eat a snack at 3:00 in the afternoon. This should help me remember as long as I don’t have my phone on vibrate because the baby is sleeping. I will let you know how well that works.
Our Favorite Subject: Exercise :-(
I am proud to announce that I have increased my treadmill program to 20 minutes. A few weeks ago I thought that I would never be able to do more than 15 minutes. I think the endurance test results helped me get past that hurdle mentally. I know now that I can run for 25 minutes straight. If I can do that I should be able to run and walk at various inclines for 20 minutes. I am not saying that it is easy. It is a challenge but a little challenge is good when one is trying to improve oneself.
I am going to add some new exercises to my exercise routine on Thursday. My husband bought me a wobble board for my 39th birthday to support me in my challenge to lose 40 pounds by the age of 40. My husband is so thoughtful. A wobble board is supposed to help develop your core muscles. I haven’t had the chance to look at the brochure or the DVD that came with my wobble board. I will go over the brochure, watch the CD and select some specific new exercises utilizing my wobble board. Tomorrow I will report the exercises that I have selected to add to my routine. Now that I have begun to build some of my core muscles through my treadmill program, I am ready to implement additional exercises for the getting in shape part of my challenge.
That’s A Wrap! No, I Am Not Talking About Food.
The important point I made regarding food today is to remember to eat about every 3 to 4 hours. Eating every 3 to 4 hours helps increase metabolism. To eat every 3 to 4 hours, a midday snack is needed. Try to find a way to help yourself remember to eat a snack between lunch and dinner. As far as exercise is concerned, I have increased my treadmill program to 20 minutes. I will select some new exercises using a wobble board and will report the exercises I have selected tomorrow. I will implement these exercises on Thursday. A wobble board is useful in helping to build one’s core. Toning occurs through building one’s core and it is an important part of my challenge to lose weight and get into shape by the age of 40.
Metabolism is a key if not the key to losing weight. There have been many studies and many ideas on how to boost metabolism. I have used some of those studies and ideas and utilized them in my own weight loss programs. Exercise has always been associated with burning calories and boosting metabolism. Exercise can also shape and tone the body.
Let's Talk About Food.
A key component of my eating habits in 2008 when I lost 20 pounds in a month was eating every 3 to 4 hours during the day. To do so, a snack needs to be eaten between lunch and dinner. Many studies have shown that eating every 3 to 4 hours helps to boost one’s metabolic rate. This is a very important understanding for me since my metabolism was very slow. A very popular diet plan, called the 3-Hour Diet is highly based on these studies. I was first introduced to this diet program by my doctor who recommended this diet to me and my husband. It really is more than a diet. It is a lifestyle change. She had read the book and had known some people who were having success with this diet plan. It is a great diet plan if you can stick with it. We tried it for about a month. My husband had more success with this program than I did as far as weight loss is concerned. My husband and I both found ourselves to be very hungry throughout the day which wasn’t something that we could handle very well; thus, we decided to quit this diet plan. I did take away with me more understanding about metabolism than I had before. I also decided to use the metabolic facts that this diet was using in my own way to help me lose weight in 2008.
There is another reason why I choose to snack between lunch and dinner. I drink beverages that have artificial sweeteners in them. I really don’t need all of that extra sugar in most sweet drinks; but, I prefer drinks that are slightly sweetened. Studies have shown that mice who were fed artificial sweeteners would gain as much or more weight than mice that were fed sugars. Experts suggest that artificial sweeteners confuse the metabolism. The sweet sensation tells the metabolic system that there are calories being consumed that need to be burned. The components that are used to break down the sugars are released but there are no sugars present that need to be broken down. Now the metabolic system recognizes that it released too much of the component to break down the sugars that are present and “learns” that less of that component needs to be released next time. Over time the metabolism becomes less efficient and doesn’t release enough of this component to break down the sugars that really are present when sugars are consumed. Without the release of these components for breaking down the sugars, actual sugars that need to broken down can’t be broken down and are stored as fat. I try to drink beverages that have artificial sweeteners in them when I snack to offset this metabolic confusion a bit. I figure that it is worth a shot and it’s better than drinking sugary drinks. I really don’t know if this works or not. All I know is that I did lose 20 pounds in a month while using this technique. If my metabolism still seems sluggish a few months into this challenge, I will consider dropping the artificial sweeteners in my drinks.
I have had some difficulty remembering to eat a snack midday. I am so busy now with the baby, the laundry, the house, my blog, etc. that time has been getting away from me. I have decided to set a reminder on my phone to eat a snack at 3:00 in the afternoon. This should help me remember as long as I don’t have my phone on vibrate because the baby is sleeping. I will let you know how well that works.
Our Favorite Subject: Exercise :-(
I am proud to announce that I have increased my treadmill program to 20 minutes. A few weeks ago I thought that I would never be able to do more than 15 minutes. I think the endurance test results helped me get past that hurdle mentally. I know now that I can run for 25 minutes straight. If I can do that I should be able to run and walk at various inclines for 20 minutes. I am not saying that it is easy. It is a challenge but a little challenge is good when one is trying to improve oneself.
I am going to add some new exercises to my exercise routine on Thursday. My husband bought me a wobble board for my 39th birthday to support me in my challenge to lose 40 pounds by the age of 40. My husband is so thoughtful. A wobble board is supposed to help develop your core muscles. I haven’t had the chance to look at the brochure or the DVD that came with my wobble board. I will go over the brochure, watch the CD and select some specific new exercises utilizing my wobble board. Tomorrow I will report the exercises that I have selected to add to my routine. Now that I have begun to build some of my core muscles through my treadmill program, I am ready to implement additional exercises for the getting in shape part of my challenge.
That’s A Wrap! No, I Am Not Talking About Food.
The important point I made regarding food today is to remember to eat about every 3 to 4 hours. Eating every 3 to 4 hours helps increase metabolism. To eat every 3 to 4 hours, a midday snack is needed. Try to find a way to help yourself remember to eat a snack between lunch and dinner. As far as exercise is concerned, I have increased my treadmill program to 20 minutes. I will select some new exercises using a wobble board and will report the exercises I have selected tomorrow. I will implement these exercises on Thursday. A wobble board is useful in helping to build one’s core. Toning occurs through building one’s core and it is an important part of my challenge to lose weight and get into shape by the age of 40.
I realized that I was having trouble calculating my daily nutrition totals and so I have created a spreadsheet to help me with my calculations. I will check over my previous Daily Food Accountability reports and make some corrections where necessary. From here on out I will be using this spreadsheet to calculate my nutritional totals and they should be consistent with previous reports as soon as I make the necessary corrections.
Yesterday went really well. I was able to get a lot done and managed to keep my diet in check. I am really pleased to see the low calories and high fiber in my diet. If I stay close to this, I should be able to complete this challenge of losing 40 pounds in 40 days successfully.
My Daily Food Accountability:
Breakfast:
1.5 c (1.5 servings) Total Raisin Bran
3/4 c (.75 servings) Vanilla Light Silk Natural Soymilk
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...38.5% of my RDA of fiber and 415 calories, 0% cholesterol only from the butter and 12g of protein
Lunch:
2 slices (2 servings) Sara Lee Classic Honey Wheat Bread
6 slices Oscar Mayer Mesquite Shaved Turkey Breast
1 slice Kraft Pepper Jack Cheese Slices
1 Tsp Mustard
1/6 c raw Sugar Snap Peas
1 individual sized bag Ruffles Potato Chips
50 Blueberries
8 oz’s Propel Vitamin Water Beverage Berry flavored
...23% of my RDA of fiber and 529 calories, 15% cholesterol and 23g of protein
Midday Snack:
1 pkg individual sized bag of Sunkist Salted In Shell Pistachios
8 oz’s Propel Vitamin Water Beverage Berry flavored
…9% of my RDA of fiber and 130 calories, 0% cholesterol and 6g of protein
Dinner: KFC take out with sides from home
1 Grilled Chicken Breast
1 c Steamed Mixed Zucchini and Yellow Squash
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
1/2 c Cucumbers and Onions in White Vinegar
16oz Propel Vitamin Water Beverage Berry flavored
...10.25% of my RDA fiber and 330 calories, 45% cholesterol and 39.5g protein
Bedtime Snack:
1 Granny Smith Apple Slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0 cholesterol and 0g protein
*My Total Daily Nutritional Information:
…100.75% of my RDA fiber and 1494 calories, 61.9% cholesterol and 80.5g protein
Yesterday went really well. I was able to get a lot done and managed to keep my diet in check. I am really pleased to see the low calories and high fiber in my diet. If I stay close to this, I should be able to complete this challenge of losing 40 pounds in 40 days successfully.
My Daily Food Accountability:
Breakfast:
1.5 c (1.5 servings) Total Raisin Bran
3/4 c (.75 servings) Vanilla Light Silk Natural Soymilk
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
...38.5% of my RDA of fiber and 415 calories, 0% cholesterol only from the butter and 12g of protein
Lunch:
2 slices (2 servings) Sara Lee Classic Honey Wheat Bread
6 slices Oscar Mayer Mesquite Shaved Turkey Breast
1 slice Kraft Pepper Jack Cheese Slices
1 Tsp Mustard
1/6 c raw Sugar Snap Peas
1 individual sized bag Ruffles Potato Chips
50 Blueberries
8 oz’s Propel Vitamin Water Beverage Berry flavored
...23% of my RDA of fiber and 529 calories, 15% cholesterol and 23g of protein
Midday Snack:
1 pkg individual sized bag of Sunkist Salted In Shell Pistachios
8 oz’s Propel Vitamin Water Beverage Berry flavored
…9% of my RDA of fiber and 130 calories, 0% cholesterol and 6g of protein
Dinner: KFC take out with sides from home
1 Grilled Chicken Breast
1 c Steamed Mixed Zucchini and Yellow Squash
1 slice (1 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
1/2 c Cucumbers and Onions in White Vinegar
16oz Propel Vitamin Water Beverage Berry flavored
...10.25% of my RDA fiber and 330 calories, 45% cholesterol and 39.5g protein
Bedtime Snack:
1 Granny Smith Apple Slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...20% of my RDA of fiber and 90 calories, 0 cholesterol and 0g protein
*My Total Daily Nutritional Information:
…100.75% of my RDA fiber and 1494 calories, 61.9% cholesterol and 80.5g protein
Tuesday, September 8, 2009
Second Week Of My Weight Loss Challenge And It Is Already A Holiday!
Okay. So this was not exactly the optimum of circumstances. It was really important for me to have success in this challenge to lose 40 pounds by the age of 40 early on so that I can build on positive results. Now I was facing a holiday weekend away from my treadmill and visiting family who would keep us entertained by taking us to see the many sites of the city in which we are gathering. I love holidays and I love to see the sites of an unfamiliar city. I was afraid that this last weekend might have really blown the beginning of my challenge.
When faced with such adversity, the best advice that I can give is to stick with the things that you know works. Limit volume of food eaten. Drink lots of water, stay away from the pop. I’ll explain more in the Let’s Talk About Food section following. Don’t forget to keep that body moving. Even when you are out of town and have no access to a gym, there are many ways you can exercise.
Let's Talk About Food:
Today I want to talk about one of the most important things that you can do to help yourself lose weight. If you are a pop drinker, you need to nix the pop entirely while you are trying to lose weight. It doesn’t matter if you are drinking regular or diet pop, you need to stop drinking any pop. I understand how strong of an addiction that a person can have to pop. I too was a diet coke addict. Until a little more than five years ago, I wouldn’t drink anything else, not even water. I almost never drank water before then. It is an addiction that I have broken.
I have my own theory about why pop causes weight gain. My theory has a different focus than what the experts suggest is the problem. I am not discounting the experts. I believe that they know what they are talking about. At the same time, I do believe that they may not be thinking about the entirety of the problem with pop. I believe that, outside of the sugar in pop, the real problem has to do with the carbonation in the drink. My theory about why people who drink pop gain weight regardless of whether it is diet or not has to do with how the stomach is most likely affected by the carbonation in pop. Think about what happens when you blow air into a balloon. The balloon expands to accommodate the air. The stomach is kind of like a balloon. When it fills with gas, it expands. The carbonation, bubbles, in pop is a gas forced into a liquid. We get the bubbles in pop when the gas is trying to escape the liquid. I theorize that when we drink pop, the gas that is in the liquid escapes into the stomach and expands the stomach. The gas leaves the stomach after expanding the stomach. When the stomach is expanded, we want to eat more food to have that feeling of fullness. When we eat more, our stomach expands. This expansion of the stomach from eating tends to linger and the stomach doesn’t automatically shrink back to its previous size. Over time, we end up eating more and more in order to feel full as our stomach expands. If you have ever been sick long enough for your stomach to shrink a bit you should be able to relate to how the stomach can shrink and expand. When you started to eat again you couldn’t eat very much before you felt the feeling of fullness. Each meal, you can eat a little more because your stomach has expanded a little more until you finally can eat as much or more than you did before you were sick. The catalyst of all of this expansion was the pop, or rather the carbonation in the pop. When I removed pop from my diet, I stopped gaining weight and then started losing weight. I found myself needing to eat less to feel full. When I reintroduced the occasional pop back into my diet, I stopped losing. Do yourself a favor and remove the pop from your diet for a month. Do not over indulge in foods. Eat normally and slowly and see what happens. I think you will be pleasantly surprised.
Our Favorite Subject: Exercise :-(
I am happy to report the results of my test endurance run on a 0 incline. I started my test with a 3 minute warm up, steadily increasing my pace to a jog and ended my test with a 3 minute cool down, steadily decreasing my pace to a gentle walk. My total test time on the treadmill was 31 minutes. I was able to run for 25 minutes nearly 1.75 miles. I probably could have run farther but I really needed to go to the bathroom from the time shortly after I began running. Note to self, use the restroom before starting to run. Oh well. I am really proud of myself. My husband told me that was nearly one tenth of the distance of a marathon. At first I thought geesh, that run was only one tenth of a marathon. After a few days I realized that I should be looking at this as I can already run one tenth of a marathon. In less than a couple of months, I went from being clumsy just walking on a treadmill to jogging straight and steady for 25 minutes. What a difference. I really didn’t expect that good of a result. My experience has taught me that a shorter run with variable speed and incline is a great way to build endurance even for much longer runs.
My exercise on this holiday weekend was limited but I made the best of it. I walked as much as I could when we were out and about. I even found opportunity to climb up and down 45 steps to the top of a tower at the Liberty Memorial in the heart of Kansas City, Missouri. It was probably a good time for me to take a break from running. I was sore for a couple of days from the test endurance run and I was able to heal before returning to the treadmill following the holidays. If you find yourself in a situation which interrupts your routine, find a way to keep your body moving. Go for a walk. Take a hike. Tour a museum. Go shopping. There are countless ways that you can get some form of exercise to keep your body moving.
That’s A Wrap: No, I Am Not Talking About Food.
Remember that drinking pop is counterproductive to attempts at weight loss. I theorize that pop expands the stomach and causes you to eat more in order to feel full. Water is the best drink for your body and studies show that water can help improve your metabolism. Switch away from pop and add more water to your diet.
Boost your metabolism by keeping your body moving. Even when you are out of town, you can find ways to exercise your body. It can be a simple as going shopping or taking a walk. Just find a way to do something besides sitting around.
Okay. So this was not exactly the optimum of circumstances. It was really important for me to have success in this challenge to lose 40 pounds by the age of 40 early on so that I can build on positive results. Now I was facing a holiday weekend away from my treadmill and visiting family who would keep us entertained by taking us to see the many sites of the city in which we are gathering. I love holidays and I love to see the sites of an unfamiliar city. I was afraid that this last weekend might have really blown the beginning of my challenge.
When faced with such adversity, the best advice that I can give is to stick with the things that you know works. Limit volume of food eaten. Drink lots of water, stay away from the pop. I’ll explain more in the Let’s Talk About Food section following. Don’t forget to keep that body moving. Even when you are out of town and have no access to a gym, there are many ways you can exercise.
Let's Talk About Food:
Today I want to talk about one of the most important things that you can do to help yourself lose weight. If you are a pop drinker, you need to nix the pop entirely while you are trying to lose weight. It doesn’t matter if you are drinking regular or diet pop, you need to stop drinking any pop. I understand how strong of an addiction that a person can have to pop. I too was a diet coke addict. Until a little more than five years ago, I wouldn’t drink anything else, not even water. I almost never drank water before then. It is an addiction that I have broken.
I have my own theory about why pop causes weight gain. My theory has a different focus than what the experts suggest is the problem. I am not discounting the experts. I believe that they know what they are talking about. At the same time, I do believe that they may not be thinking about the entirety of the problem with pop. I believe that, outside of the sugar in pop, the real problem has to do with the carbonation in the drink. My theory about why people who drink pop gain weight regardless of whether it is diet or not has to do with how the stomach is most likely affected by the carbonation in pop. Think about what happens when you blow air into a balloon. The balloon expands to accommodate the air. The stomach is kind of like a balloon. When it fills with gas, it expands. The carbonation, bubbles, in pop is a gas forced into a liquid. We get the bubbles in pop when the gas is trying to escape the liquid. I theorize that when we drink pop, the gas that is in the liquid escapes into the stomach and expands the stomach. The gas leaves the stomach after expanding the stomach. When the stomach is expanded, we want to eat more food to have that feeling of fullness. When we eat more, our stomach expands. This expansion of the stomach from eating tends to linger and the stomach doesn’t automatically shrink back to its previous size. Over time, we end up eating more and more in order to feel full as our stomach expands. If you have ever been sick long enough for your stomach to shrink a bit you should be able to relate to how the stomach can shrink and expand. When you started to eat again you couldn’t eat very much before you felt the feeling of fullness. Each meal, you can eat a little more because your stomach has expanded a little more until you finally can eat as much or more than you did before you were sick. The catalyst of all of this expansion was the pop, or rather the carbonation in the pop. When I removed pop from my diet, I stopped gaining weight and then started losing weight. I found myself needing to eat less to feel full. When I reintroduced the occasional pop back into my diet, I stopped losing. Do yourself a favor and remove the pop from your diet for a month. Do not over indulge in foods. Eat normally and slowly and see what happens. I think you will be pleasantly surprised.
Our Favorite Subject: Exercise :-(
I am happy to report the results of my test endurance run on a 0 incline. I started my test with a 3 minute warm up, steadily increasing my pace to a jog and ended my test with a 3 minute cool down, steadily decreasing my pace to a gentle walk. My total test time on the treadmill was 31 minutes. I was able to run for 25 minutes nearly 1.75 miles. I probably could have run farther but I really needed to go to the bathroom from the time shortly after I began running. Note to self, use the restroom before starting to run. Oh well. I am really proud of myself. My husband told me that was nearly one tenth of the distance of a marathon. At first I thought geesh, that run was only one tenth of a marathon. After a few days I realized that I should be looking at this as I can already run one tenth of a marathon. In less than a couple of months, I went from being clumsy just walking on a treadmill to jogging straight and steady for 25 minutes. What a difference. I really didn’t expect that good of a result. My experience has taught me that a shorter run with variable speed and incline is a great way to build endurance even for much longer runs.
My exercise on this holiday weekend was limited but I made the best of it. I walked as much as I could when we were out and about. I even found opportunity to climb up and down 45 steps to the top of a tower at the Liberty Memorial in the heart of Kansas City, Missouri. It was probably a good time for me to take a break from running. I was sore for a couple of days from the test endurance run and I was able to heal before returning to the treadmill following the holidays. If you find yourself in a situation which interrupts your routine, find a way to keep your body moving. Go for a walk. Take a hike. Tour a museum. Go shopping. There are countless ways that you can get some form of exercise to keep your body moving.
That’s A Wrap: No, I Am Not Talking About Food.
Remember that drinking pop is counterproductive to attempts at weight loss. I theorize that pop expands the stomach and causes you to eat more in order to feel full. Water is the best drink for your body and studies show that water can help improve your metabolism. Switch away from pop and add more water to your diet.
Boost your metabolism by keeping your body moving. Even when you are out of town, you can find ways to exercise your body. It can be a simple as going shopping or taking a walk. Just find a way to do something besides sitting around.
I survived the holiday weekend without totally blowing my diet. I had a far from perfect weekend as far as healthy eating is concerned. I could have eaten much worse than I did. I also could have eaten much better than I did. Thank goodness for my blog accountability. Having to post what I eat where everyone can see it saved me from a very close call with a sonic chili cheese footlong hotdog. My eating was much lower in fiber than what I should be eating and I consumed very few vegetables. I am expecting not to lose weight this last week and hoping that I did not gain weight. Maybe I will be surprised and the cleanse will have helped me rid myself of some nasty unwanted pounds. I am leaving the nutritional information out of this Food Accountability report since most of the information was unavailable to me due to eating out so often. Not having nutritional information is a real problem with eating out. I understand that there are some technological applications out there that offers nutritional information on some of the most widely found restaurants and fast food establishments. I will research these applications and other resources that provide nutritional information and report my findings in a few weeks.
My Daily Food Accountability: Friday, September 4, 2009
Breakfast:
1 c (1serving) Kashi Cinnamon Harvest Whole Wheat Biscuits
1 c (1 serving) Vanilla Light Silk Natural Soymilk
1 slice (.5 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
Lunch:
2 slices (1 serving) Sara Lee Classic Honey Wheat Bread
6 slices Oscar Mayer Mesquite Shaved Turkey Breast
1 slice Kraft Pepper Jack Cheese
1/2 Tbsp mustard
1c raw sugar snap peas
1 pkg small individual sized Ruffles Potato Chips
1 c fresh mixed berries (strawberries, blackberries, blueberries)
8 oz’s Propel Vitamin Water Beverage Berry flavored
Midday Snack:
none :-(
Dinner: Carl’s Junior on the go
Carl’s Junior Star Burger with mustard and veggies
1/3 pkg Ritz Peanut Butter Cracker Sandwiches
16 oz’s Propel Vitamin Water Beverage Berry flavored
Bedtime Snack:
none :-(
My Daily Food Accountability: Saturday, September 5, 2009
Breakfast:
2 pkg’s Quaker Apple Cinnamon Oatmeal
1 carton 1% milk
1 slice thin sliced while bread
8 oz’s Propel Vitamin Water Beverage Berry flavored
Lunch: Pizza Hut, Fredonia, KS
salad
1 pkg light Italian dressing
1/3 c Chicken Alfredo Pasta
1/2 Bread Stick
1 lg piece thin crust Pepperoni and Canadian Bacon Pizza
1 lg piece deep dish Supreme(less sausage) Pizza
24 oz’s Water with lemon
1 pkg Sweet n Low
Midday Snack:
none :-(
8oz Propel Vitamin Water Beverage Berry flavored
Dinner: Irish Festival, Downtown Kansas City, MO
Hamburger with mustard and onions and pickles
8oz Bottled Water
Bedtime Snack:
1 granny smith apple slices with peel on
8 oz’s Propel Vitamin Water Beverage Berry flavored
My Daily Food Accountability: Sunday, September 6, 2009
Breakfast: Panera Bread, Kansas City, KS
1 egg cheese and whole grain wheat bread sandwich
1 Strawberry NutraGrain Cereal Bar
16 oz’s half lemonade half water
Lunch and Dinner combined: Bo Lings, Kansas City, KS
8 pieces of Edamame
1 c of beef Chow Funn with noodles
1/4 c Walnut Chicken
1/4 c Sweet n Sour Chicken
1/4 c General Tso’s Chicken
1 c white rice
24 oz’s Water with lemon
2 pkg’s Sweet n Low
Midday Snack:
none :-(
Bedtime Snack:
1 c fresh strawberries
8 oz’s Propel Vitamin Water Beverage Berry flavored
My Daily Food Accountability: Monday, September 7, 2009
Breakfast: Panera Bread, Kansas City, KS
1 egg cheese and whole grain wheat bread sandwich
1 Blueberry NutraGrain Cereal Bar
24 oz’s water with lemon
2 pkg’s Sweet n Low
Lunch: La Hacienda, Garnet KS
4 Restaurant sized tortilla chips
2 Tbsp salsa
4 oz’s Chicken Fajita’s in a tomato based marinade
1 soft tortilla
1/2 c refried beans
1/2 c rice
16 oz’s half lemonade half water
Midday Snack:
1 banana
8 oz’s Propel Vitamin Water Beverage Berry flavored
Dinner: Cracker Barrel, Tulsa, OK
4 oz’s sugar cured ham steak
1/2 c green beans
1/2 c cooked carrots
1 biscuit
1/2 Tbsp butter
16 oz’s water with lemon
1 pkg Sweet n Low
Bedtime Snack:
1 granny smith apple slices with peel on
8 oz’s Propel Vitamin Water Beverage Berry flavored
My Daily Food Accountability: Friday, September 4, 2009
Breakfast:
1 c (1serving) Kashi Cinnamon Harvest Whole Wheat Biscuits
1 c (1 serving) Vanilla Light Silk Natural Soymilk
1 slice (.5 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8 oz’s Propel Vitamin Water Beverage Berry flavored
Lunch:
2 slices (1 serving) Sara Lee Classic Honey Wheat Bread
6 slices Oscar Mayer Mesquite Shaved Turkey Breast
1 slice Kraft Pepper Jack Cheese
1/2 Tbsp mustard
1c raw sugar snap peas
1 pkg small individual sized Ruffles Potato Chips
1 c fresh mixed berries (strawberries, blackberries, blueberries)
8 oz’s Propel Vitamin Water Beverage Berry flavored
Midday Snack:
none :-(
Dinner: Carl’s Junior on the go
Carl’s Junior Star Burger with mustard and veggies
1/3 pkg Ritz Peanut Butter Cracker Sandwiches
16 oz’s Propel Vitamin Water Beverage Berry flavored
Bedtime Snack:
none :-(
My Daily Food Accountability: Saturday, September 5, 2009
Breakfast:
2 pkg’s Quaker Apple Cinnamon Oatmeal
1 carton 1% milk
1 slice thin sliced while bread
8 oz’s Propel Vitamin Water Beverage Berry flavored
Lunch: Pizza Hut, Fredonia, KS
salad
1 pkg light Italian dressing
1/3 c Chicken Alfredo Pasta
1/2 Bread Stick
1 lg piece thin crust Pepperoni and Canadian Bacon Pizza
1 lg piece deep dish Supreme(less sausage) Pizza
24 oz’s Water with lemon
1 pkg Sweet n Low
Midday Snack:
none :-(
8oz Propel Vitamin Water Beverage Berry flavored
Dinner: Irish Festival, Downtown Kansas City, MO
Hamburger with mustard and onions and pickles
8oz Bottled Water
Bedtime Snack:
1 granny smith apple slices with peel on
8 oz’s Propel Vitamin Water Beverage Berry flavored
My Daily Food Accountability: Sunday, September 6, 2009
Breakfast: Panera Bread, Kansas City, KS
1 egg cheese and whole grain wheat bread sandwich
1 Strawberry NutraGrain Cereal Bar
16 oz’s half lemonade half water
Lunch and Dinner combined: Bo Lings, Kansas City, KS
8 pieces of Edamame
1 c of beef Chow Funn with noodles
1/4 c Walnut Chicken
1/4 c Sweet n Sour Chicken
1/4 c General Tso’s Chicken
1 c white rice
24 oz’s Water with lemon
2 pkg’s Sweet n Low
Midday Snack:
none :-(
Bedtime Snack:
1 c fresh strawberries
8 oz’s Propel Vitamin Water Beverage Berry flavored
My Daily Food Accountability: Monday, September 7, 2009
Breakfast: Panera Bread, Kansas City, KS
1 egg cheese and whole grain wheat bread sandwich
1 Blueberry NutraGrain Cereal Bar
24 oz’s water with lemon
2 pkg’s Sweet n Low
Lunch: La Hacienda, Garnet KS
4 Restaurant sized tortilla chips
2 Tbsp salsa
4 oz’s Chicken Fajita’s in a tomato based marinade
1 soft tortilla
1/2 c refried beans
1/2 c rice
16 oz’s half lemonade half water
Midday Snack:
1 banana
8 oz’s Propel Vitamin Water Beverage Berry flavored
Dinner: Cracker Barrel, Tulsa, OK
4 oz’s sugar cured ham steak
1/2 c green beans
1/2 c cooked carrots
1 biscuit
1/2 Tbsp butter
16 oz’s water with lemon
1 pkg Sweet n Low
Bedtime Snack:
1 granny smith apple slices with peel on
8 oz’s Propel Vitamin Water Beverage Berry flavored
Friday, September 4, 2009
Unfortunately, my blog is going to be short today. Things didn’t work out at all today for me to have the time to write more ideas and suggestions. Today I will only be submitting my daily food accountability for yesterday. I hope you all have a great Labor Day and I will return to submitting my blogs on the Tuesday following Labor Day.
My Daily Food Accountability:
Breakfast:
2 packets (2servings) Great Value Peaches and Cream Oatmeal
1c (1 serving) Vanilla Light Silk Natural Soymilk
1 slice (.5 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8oz Propel Vitamin Water Beverage Berry flavored
...24% of my RDA of fiber and 445 calories, 2.5mg cholesterol only from the butter and 15g of protein
Lunch: Poblano Grill, NW OKC
5 restaurant size tortilla chips
1/4c guacamole
1 soft tortilla
4ozs fajita chicken breast
1/3c Mexican rice
1/3c steamed beans
16oz water with lemon and one packet of sweet n low
...nutritional information unknown
Midday Snack:
1c fresh mixed berries
…approximately 22% of RDA fiber and 60 calories, 0 cholesterol and 1.6g protein
Dinner: Arby’s take out
All American Roast Burger with mustard, no mayo, no ketchup, no cheese
1 individual sized bag of Barbecue Baked Lays Potato Chips
1 nectarine
8oz Water with lemon
1 packet sweet n low
8oz Propel Vitamin Water Beverage Berry flavored
...nutritional information unknown
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...12% of my RDA of fiber and 65 calories, 0 cholesterol and 0g protein
Another good fiber filled day. I should start seeing some real benefits soon.
My Daily Food Accountability:
Breakfast:
2 packets (2servings) Great Value Peaches and Cream Oatmeal
1c (1 serving) Vanilla Light Silk Natural Soymilk
1 slice (.5 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8oz Propel Vitamin Water Beverage Berry flavored
...24% of my RDA of fiber and 445 calories, 2.5mg cholesterol only from the butter and 15g of protein
Lunch: Poblano Grill, NW OKC
5 restaurant size tortilla chips
1/4c guacamole
1 soft tortilla
4ozs fajita chicken breast
1/3c Mexican rice
1/3c steamed beans
16oz water with lemon and one packet of sweet n low
...nutritional information unknown
Midday Snack:
1c fresh mixed berries
…approximately 22% of RDA fiber and 60 calories, 0 cholesterol and 1.6g protein
Dinner: Arby’s take out
All American Roast Burger with mustard, no mayo, no ketchup, no cheese
1 individual sized bag of Barbecue Baked Lays Potato Chips
1 nectarine
8oz Water with lemon
1 packet sweet n low
8oz Propel Vitamin Water Beverage Berry flavored
...nutritional information unknown
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...12% of my RDA of fiber and 65 calories, 0 cholesterol and 0g protein
Another good fiber filled day. I should start seeing some real benefits soon.
Thursday, September 3, 2009
361 Days To Go: And Counting
What does that mean regarding my challenge. Let’s do the math. To lose 40 pounds in 361 days I have to lose a little over a tenth of a pound a day. That doesn’t sound so bad. To lose 40 pounds in 51 weeks I have to lose about an eighth of a pound a week. That doesn’t sound so bad either. To lose 40 pounds in 12 months I have to lose about 3 and one third pounds a month. That sounds a little bit more daunting but doable. What about every quarter? To lose 40 pounds in a year I have to lose 10 pounds every quarter or 3 months. Okay so now it sounds a little tougher. We can go on but it is just going to sound worse the less we break it up. It is a mental thing. We want to speak of things in terms that sound easier not harder. I am going to set my short term goal in terms of months. I want to lose three and a half pounds in a month. That is a good solid number that sounds obtainable. So my next goal weigh in will be September 30th, 2009. At that time I should weigh 166 pounds or less. If I weigh more than that, I will have to make some changes in my diet and exercise to meet my goals. If I weigh less than that I will carry on with what is working. Maybe I can lose all 40 pounds well before my deadline and only need to maintain my weight until then. How’s that for positive thinking.
I have decided to report my weight twice a week for now. Weight fluctuates so much that I think over reporting may give the wrong impression. The trend in weight loss will definitely be seen better if reported on a weekly or biweekly basis. I am happy to announce that my weight is down slightly today. I will normally post my weight on Mondays and Thursdays. If a holiday lies on one of these days, I may not post until the following day.
So I started my two week cleanse today and it is already working. There is no pain, cramps, or continuous going to the restroom. There is simply movement and only one so far. To me, this is a very good sign of what is to come. I will feel better, lose weight, and look great. I am so excited.
Let's Talk About Food:
I realized today that I am nearly swallowing my food whole again. It is so easy for it to become a habit to eat in a hurry. We have teeth for a reason and it’s not just because we look good with them. Chewing our food is very important for digestive health. Our bodies are designed such that for optimum digestive health we need to chew our food and chew it well. It is a chemistry thing. Digestion is very much a chemical process. If you took Chemistry in school or had opportunity to see some chemical experiments you may have seen the copper experiment where the solid copper is broken down by the acid solution and the end result is a blue copper solution. Usually this experiment is performed using the same amount of copper but with different sized cuts of copper. The finer the pieces of copper are, the faster the chemical reaction. The larger the pieces of copper are, the slower the chemical reaction. This result occurs because the rate of the reaction is dependent on the surface area of the material being broken down into solution. The same is true for our food in our digestive system. We need to decrease the surface area by chewing our food more completely so that our digestive fluids can break down the nutrients and utilize these nutrients where they are needed more effectively.
There is a secondary benefit of taking the time to chew our food more completely before we swallow. The longer we chew, the slower we eat. It has been proven that when you eat more slowly you will feel full eating less food and still feel satisfied. Slowing down and taking the time to chew my food completely before I swallow will be my personal focus over the next week. I had success in 2008 when I used this knowledge to help me lose 20 pounds. I will use this knowledge to help me achieve my weight loss goal now.
Our Favorite Subject: Exercise :-(
I am still continuing to use my treadmill daily. I almost forgot to run yesterday and remembered at about 8:30 last night. Before I initiated this personal blog challenge, I would have just blown it off and waited to run until the next day. After all, one day wouldn’t hurt. Isn’t that right? No. That is wrong. Our metabolism will slow as we slow our activity level. It is that starvation mode, conservation thing that is meant to protect us from famine. Understanding why our body does these things can help us learn how to get our bodies to work with us instead of against us. I am not saying that everyone needs to be able to run a marathon. I am simply saying that we have to get our bodies moving. The less we move our bodies, the more we gain weight, the harder it gets to move our bodies. It is a vicious cycle. I am breaking that cycle for myself by slowly, and I do mean slowly, adding more movement and exercise daily. This action will kick up my metabolism, keep my metabolism out of starvation mode, burn more calories, and contribute to my weight loss.
That’s A Wrap: No, I Am Not Talking About Food.
Remember to focus on small achievable goals. Check with your doctor about your own personal digestive health and whether a cleanse* may be right for you. Slow down while you are eating. I know we are all very busy. We have to make it a priority for good health to eat more slowly and chew our food. It may save you time in the long run. Get that body moving. Our metabolism depends on our activity. The less we move, the more we gain weight. Break the cycle. We can all accomplish our personal goals to lose weight and get into shape by applying these techniques and moving forward one day at a time.
What does that mean regarding my challenge. Let’s do the math. To lose 40 pounds in 361 days I have to lose a little over a tenth of a pound a day. That doesn’t sound so bad. To lose 40 pounds in 51 weeks I have to lose about an eighth of a pound a week. That doesn’t sound so bad either. To lose 40 pounds in 12 months I have to lose about 3 and one third pounds a month. That sounds a little bit more daunting but doable. What about every quarter? To lose 40 pounds in a year I have to lose 10 pounds every quarter or 3 months. Okay so now it sounds a little tougher. We can go on but it is just going to sound worse the less we break it up. It is a mental thing. We want to speak of things in terms that sound easier not harder. I am going to set my short term goal in terms of months. I want to lose three and a half pounds in a month. That is a good solid number that sounds obtainable. So my next goal weigh in will be September 30th, 2009. At that time I should weigh 166 pounds or less. If I weigh more than that, I will have to make some changes in my diet and exercise to meet my goals. If I weigh less than that I will carry on with what is working. Maybe I can lose all 40 pounds well before my deadline and only need to maintain my weight until then. How’s that for positive thinking.
I have decided to report my weight twice a week for now. Weight fluctuates so much that I think over reporting may give the wrong impression. The trend in weight loss will definitely be seen better if reported on a weekly or biweekly basis. I am happy to announce that my weight is down slightly today. I will normally post my weight on Mondays and Thursdays. If a holiday lies on one of these days, I may not post until the following day.
So I started my two week cleanse today and it is already working. There is no pain, cramps, or continuous going to the restroom. There is simply movement and only one so far. To me, this is a very good sign of what is to come. I will feel better, lose weight, and look great. I am so excited.
Let's Talk About Food:
I realized today that I am nearly swallowing my food whole again. It is so easy for it to become a habit to eat in a hurry. We have teeth for a reason and it’s not just because we look good with them. Chewing our food is very important for digestive health. Our bodies are designed such that for optimum digestive health we need to chew our food and chew it well. It is a chemistry thing. Digestion is very much a chemical process. If you took Chemistry in school or had opportunity to see some chemical experiments you may have seen the copper experiment where the solid copper is broken down by the acid solution and the end result is a blue copper solution. Usually this experiment is performed using the same amount of copper but with different sized cuts of copper. The finer the pieces of copper are, the faster the chemical reaction. The larger the pieces of copper are, the slower the chemical reaction. This result occurs because the rate of the reaction is dependent on the surface area of the material being broken down into solution. The same is true for our food in our digestive system. We need to decrease the surface area by chewing our food more completely so that our digestive fluids can break down the nutrients and utilize these nutrients where they are needed more effectively.
There is a secondary benefit of taking the time to chew our food more completely before we swallow. The longer we chew, the slower we eat. It has been proven that when you eat more slowly you will feel full eating less food and still feel satisfied. Slowing down and taking the time to chew my food completely before I swallow will be my personal focus over the next week. I had success in 2008 when I used this knowledge to help me lose 20 pounds. I will use this knowledge to help me achieve my weight loss goal now.
Our Favorite Subject: Exercise :-(
I am still continuing to use my treadmill daily. I almost forgot to run yesterday and remembered at about 8:30 last night. Before I initiated this personal blog challenge, I would have just blown it off and waited to run until the next day. After all, one day wouldn’t hurt. Isn’t that right? No. That is wrong. Our metabolism will slow as we slow our activity level. It is that starvation mode, conservation thing that is meant to protect us from famine. Understanding why our body does these things can help us learn how to get our bodies to work with us instead of against us. I am not saying that everyone needs to be able to run a marathon. I am simply saying that we have to get our bodies moving. The less we move our bodies, the more we gain weight, the harder it gets to move our bodies. It is a vicious cycle. I am breaking that cycle for myself by slowly, and I do mean slowly, adding more movement and exercise daily. This action will kick up my metabolism, keep my metabolism out of starvation mode, burn more calories, and contribute to my weight loss.
That’s A Wrap: No, I Am Not Talking About Food.
Remember to focus on small achievable goals. Check with your doctor about your own personal digestive health and whether a cleanse* may be right for you. Slow down while you are eating. I know we are all very busy. We have to make it a priority for good health to eat more slowly and chew our food. It may save you time in the long run. Get that body moving. Our metabolism depends on our activity. The less we move, the more we gain weight. Break the cycle. We can all accomplish our personal goals to lose weight and get into shape by applying these techniques and moving forward one day at a time.
Lesson For Today: Things Often Don't Go Exactly As Planned.
So yesterday didn't go exactly as planned. I couldn't take the cleanse because it has to be taken on an empty stomach. I met my daughter who is in college for lunch so we at out. When eating out and trying to lose weight remember the phrases "hold the sauce," light on the sauce" and "sauce on the side." Unfortunately, I forgot to ask for one of the aforementioned when ordering my lunch. There was a tone of sauce that was very tasty buy I had to scrape much of it off and not eat some of the bed of rice that was drowning in the sauce. The good news is that my daughter and I shared a meal for lunch. Sharing meals when eating out is not only a good idea for portion control, it is also easier on the pocketbook. Many places will split the meal for you onto seperate plates. If sharing a meal when eating out, ask if there is a charge for sharing, just in case, so that you are not surprised when the tab comes. Most of the time there is not. One meal was plenty for the both of us. I was so busy that I missed my midday snack. A healthy 100 to 200 calorie snack is very important to take the edge off your hunger and boost your metabloism. Oh well, I will make it a point to remember now. Dinner yesterday was take out because I had so many things that needed to be done. Fortunately, I thought through my options and selected Subway as a healthier alternative to many fast food restaurants. One very important thing that I did remember yesterday was my bedtime apple as a snack. I think I did pretty well considering that it was my first day. Best of all I remembered things that I had forgotten about how I ate to lose weight last time and I learned from my mistakes. All in all, that made it a great day.
My Daily Food Accountability:
Breakfast:
1.5c (2 servings) Kashi Heart to Heart Warm Cinnamon Oat Cereal
3/4c (.75 servings) Vanilla Light Silk Natural Soymilk
1 slice (.5 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8oz Propel Vitamin Water Beverage Berry flavored
...46% of my RDA of fiber and 445 calories, 2.5mg cholesterol only from the butter and 20g of protein
Lunch: Interurban in Norman, OK
5 restaurant size tortilla chips
1/4c salsa
1/2 sweet biscuit
4oz grilled chicken breast w/ apricot sauce
1/2c long grain wild rice
1c steamed mixed vegetables (broccoli, cauliflower, and carrots)
16oz water with lemon and one packet of sweet n low
...nutritional information still pending
Midday Snack:
none
...I will do better next time
Dinner: Subway take out with sides from home
6inch cold cut combo
Bread- honey oat wheat bread
Cheese-American
meat- turkey based cold cuts
add ons- Lettuce
sauce- regular mustard, light
sides
1 indivdual sized beg of ruffles
1c fresh berries- strawberries, blackberries, and blueberries
16oz Propel Vitamin Water Beverage Berry flavored
...44% of my RDA fiber and 760 calories, 70mg cholesterol and 26g protein
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...12% of my RDA of fiber and 65 calories, 0 cholesterol and 0g protein
I had an excellent fiber filled day!
So yesterday didn't go exactly as planned. I couldn't take the cleanse because it has to be taken on an empty stomach. I met my daughter who is in college for lunch so we at out. When eating out and trying to lose weight remember the phrases "hold the sauce," light on the sauce" and "sauce on the side." Unfortunately, I forgot to ask for one of the aforementioned when ordering my lunch. There was a tone of sauce that was very tasty buy I had to scrape much of it off and not eat some of the bed of rice that was drowning in the sauce. The good news is that my daughter and I shared a meal for lunch. Sharing meals when eating out is not only a good idea for portion control, it is also easier on the pocketbook. Many places will split the meal for you onto seperate plates. If sharing a meal when eating out, ask if there is a charge for sharing, just in case, so that you are not surprised when the tab comes. Most of the time there is not. One meal was plenty for the both of us. I was so busy that I missed my midday snack. A healthy 100 to 200 calorie snack is very important to take the edge off your hunger and boost your metabloism. Oh well, I will make it a point to remember now. Dinner yesterday was take out because I had so many things that needed to be done. Fortunately, I thought through my options and selected Subway as a healthier alternative to many fast food restaurants. One very important thing that I did remember yesterday was my bedtime apple as a snack. I think I did pretty well considering that it was my first day. Best of all I remembered things that I had forgotten about how I ate to lose weight last time and I learned from my mistakes. All in all, that made it a great day.
My Daily Food Accountability:
Breakfast:
1.5c (2 servings) Kashi Heart to Heart Warm Cinnamon Oat Cereal
3/4c (.75 servings) Vanilla Light Silk Natural Soymilk
1 slice (.5 servings) Sara Lee Classic Honey Wheat Bread
1/2 Tbsp (.5 servings) Land O Lakes Light Butter with Canola Oil
8oz Propel Vitamin Water Beverage Berry flavored
...46% of my RDA of fiber and 445 calories, 2.5mg cholesterol only from the butter and 20g of protein
Lunch: Interurban in Norman, OK
5 restaurant size tortilla chips
1/4c salsa
1/2 sweet biscuit
4oz grilled chicken breast w/ apricot sauce
1/2c long grain wild rice
1c steamed mixed vegetables (broccoli, cauliflower, and carrots)
16oz water with lemon and one packet of sweet n low
...nutritional information still pending
Midday Snack:
none
...I will do better next time
Dinner: Subway take out with sides from home
6inch cold cut combo
Bread- honey oat wheat bread
Cheese-American
meat- turkey based cold cuts
add ons- Lettuce
sauce- regular mustard, light
sides
1 indivdual sized beg of ruffles
1c fresh berries- strawberries, blackberries, and blueberries
16oz Propel Vitamin Water Beverage Berry flavored
...44% of my RDA fiber and 760 calories, 70mg cholesterol and 26g protein
Bedtime Snack:
1 granny smith apple slices with peel on
8oz Propel Vitamin Water Beverage Berry flavored
...12% of my RDA of fiber and 65 calories, 0 cholesterol and 0g protein
I had an excellent fiber filled day!
Wednesday, September 2, 2009
The End Of An Affair. The Beginning Of Change.
Well, I said goodbye, for now, to Taco Bell yesterday evening over dinner. We had become such good friends in the last year. Taco Bell has been such a convenience for us and it's convenience at a reasonable price. Taco Bell is a great fast food restaurant and their new fresco menu has been a great healthier addition. If I am going to meet my goal, I am not going to be able to attend my weekly Taco Bell therapy for the next year. I'm not saying that I can't ever have Taco Bell. I just have to go less often and go when I am not feeling really hungry. One taco once in a while will not break my new eating habits and could be a treat. My relationship with Taco Bell is one relationship where I know that, no matter what, they will always be there when I am ready for them. For now, the affair has to end.
I am feeling good about changing the way that I am eating. I felt so much better when I followed my eating program that resulted in my 20 pound weight loss. I am excited about sharing with others how I lost the weight and about being able to duplicate the results through this challenge. I am going to focus on two specific subjects every day on the changes I am making, one for eating and one for exercise. I hope that those of you who are following this blog will feel free to participate by commenting and adding your thoughts on the subjects that I am discussing.
First Things First: Warning! TMI But It Is Important.
I had physical therapy for neck and upper back pain a few years ago. There was a young lady physical therapist that worked with me that was always talking about some unconventional methods of maintaining good health. The subjects ranged from things as commonly known as being a vegetarian for maintaining a healthy body to things less commonly known (and often a bit strange sounding) such as taking some kind of liquid silver suspension for preventing illness. Let me stop for a second and say that I've heard of some really bad things happening to people who take this silver suspension and I suggest you speak to your physician candidly before you try something like that. Back to the discussion, one subject that we talked about often was the fact that I didn't have a bowel movement every day. I know. TMI and couldn't we find something better to talk about. This is really important though. She was really concerned that I didn't have a bowel movement every day. She talked about enemas and cleanses to me quite a lot. Well, I have absolutely no interest in having an enema. I was, however, interested in knowing more about the cleanse idea. While I really appreciated how much this young lady cared about my well being, I wasn't going to just take her word on the idea. Eventually, I brought the subject up with my back pain specialist. She encouraged me to try a specific cleanse routine. The name of this cleanse is "First Cleanse" and it is manufactured by RENEW LIFE. Her thoughts were that it may not help; but, it certainly wouldn't hurt. She had known some people who had benefits from such a regimen. I discussed it further with my husband and we decided that I would give it a try. I made the decision at the time that if I was going to use a product to cleanse my system and had good results from it that I would change the way I eat to try to maintain my regularity. I took the two week regimen and in that time I actually started having a daily bowel movement. It worked. I probably lost the first 5 to 7 pounds while taking this cleanse program. The fact is that I don't know that the cleanse had anything to do with my weightloss necessarily. It could have been the change in the way that I was eating and the fact that I was exercising. I do know that it helped my digestive system function become more normally. I started having less reflux and continued to have a bowel movement every day to every other day for several months. Since I am wanting to duplicate something that worked in the past, I am going to repeat everything that I did then as best I can. I am starting off with the "First Cleanse." I was planning to begin my cleanse routine this morning but I didn't read the directions before I ate breakfast and forgot that I have to take my morning dose on an empty stomach. It is very important to follow the directions when taking any herbs, vitamins, or medications. Some of these things require an empty stomach to be affective, some require that you take it with food and some don't say because it doesn't matter. Since I didn't have an empty stomach, I had to postpone starting my cleanse routine until tomorrow morning.
*I have no affiliation with "First Cleanse" and I am only endorsing it because it is the cleanse that my doctor recommended and that I used.
Let's Talk About Food: Fiber! Fiber! Fiber!
I am largely convinced that a big part of my success losing weight in the past was due to improvements that I made in my digestive health. These improvements started with an initial cleanse routine and continued as I changed my eating habits to include more fiber. I began my new eating habits in 2008 with the focus of improving my digestive health and ended up losing weight additionally. Fiber has everything to do with good digestive health. If you are wanting to lose weight, I highly recommend that you eat a balanced diet high in fiber. Throughout my daily food accountability you should notice that my diet is very high in fiber.
There are a lot of ways to increase the fiber in your diet so I will occasionally introduce one of the ways that I add fiber to my diet. Today I will share a great and tasty way to add dietary fiber. Try adding at least one apple daily. You can't get much better fiber than the fiber in an apple. I believe that the fiber in an apple has as much to do with why they say "an apple a day will keep the doctor away" as the vitamin C in an apple does. During my successful weightloss in the past, I ate granny smith apple slices with the peel on every night before I went to bed. It was a very satisfying bedtime snack. I know that they say you shouldn't eat just before you go to bed. I get very hungry and do not sleep well if I don't eat something. It worked for me before and I will duplicate what worked before so that I can have success again. If you choose to eat before you go to bed, try an apple. Apples are an incredibly healthy snack and they are very high in fiber.
Our Favorite Subject: Exercise :-(
One of the things about my body that I became fixated on when I looked in the mirror recently were these flabby, floppy legs of mine. I was once a dancer with leg muscles that were strong and firm. I have an especially difficult time with this change. About a month and a half ago, superficial me decided that I needed to find a way to strengthen my legs because I didn't like the way that they looked. Not because it would be good for me. It was just because I wanted to look better. My doctor had restricted me from using the weights at the gym. What was I going to be able to do to fix the appearance of my legs. I watch the biggest loser regularly and everyone on their runs. It is a key part of their exercise routine. I decided that running was definitely the solution. I could strengthen my core, firm up my legs, and maybe even lose some weight. One problem... I have never been a runner. I haven't been able to run far at all in a very long time. Superficial me thought, I don't want to go to the gym and let everyone there watch how terribly out of shape I am as my legs jiggle all over the place while running on the treadmill. What was I going to do? Suddenly, I had come up with a solution. I would learn to run in the privacy of my own home on my own treadmill. Unfortunately, I didn't own one and so I had to buy one to appease my vanity and insecurities. Now 1,000 dollars in hock I would have to spend 1/3 of my income to pay off this treadmill for the next 6 months. Now if only I would follow through and use it.
Good news. Thanks to superficial me, I have used my new treadmill almost every day since we set it up. My treadmill is one of those that has preprogrammed features. It took me a month of running one of these preprogrammed series of walking and running going uphill and downhill for a total of 15 minutes duration before I noticed that my running form had changed. No more of the same sloppy side to side exhausting effort just to get through the 15 minute program. Now when I was running this program I felt as if I was standing upright and barely moving with the exception of the fact that my calves still burn a little before I am done. Boy was that a peacock moment for me. I had really begun to learn how to run. I am planning to test my progress on Friday by running at 0 incline as long as I can. I am very curious as to how far and long I can sustain that kind of running. I will report the results when I blog after the fact. I also am planning to kick my program up to 20 minutes beginning next tuesday. I definitely think that it is time. Until then I will continue to run my 15 minute program daily.
So Where Is My Daily Food Accountability?
I think that the easiest way for me to report what I am eating on a given day is to report about it in a blog post on the following day. Since I officially began to change the way I that I am eating today, there will not be a blog report posted until tomorrow. It may take me a little while to get a routine. I hope, eventually, to be able to post my daily food accountability in the mornings. It is possible that you may not be able to see tomorrow's accountability until tomorrow evening. I will post it tomorrow though.
In Closing: Finally!
Thanks again for following my blog. Please feel free to comment on any subject. I hope that you have been able to find something in my blog that is helpful to you and your situation or at least is mildly entertaining. For those of you who are following solely to support my efforts in this challenge, thank you so very much. Your support means much more to me than you could ever imagine. I wish you all the best. Happy Blogging!
Well, I said goodbye, for now, to Taco Bell yesterday evening over dinner. We had become such good friends in the last year. Taco Bell has been such a convenience for us and it's convenience at a reasonable price. Taco Bell is a great fast food restaurant and their new fresco menu has been a great healthier addition. If I am going to meet my goal, I am not going to be able to attend my weekly Taco Bell therapy for the next year. I'm not saying that I can't ever have Taco Bell. I just have to go less often and go when I am not feeling really hungry. One taco once in a while will not break my new eating habits and could be a treat. My relationship with Taco Bell is one relationship where I know that, no matter what, they will always be there when I am ready for them. For now, the affair has to end.
I am feeling good about changing the way that I am eating. I felt so much better when I followed my eating program that resulted in my 20 pound weight loss. I am excited about sharing with others how I lost the weight and about being able to duplicate the results through this challenge. I am going to focus on two specific subjects every day on the changes I am making, one for eating and one for exercise. I hope that those of you who are following this blog will feel free to participate by commenting and adding your thoughts on the subjects that I am discussing.
First Things First: Warning! TMI But It Is Important.
I had physical therapy for neck and upper back pain a few years ago. There was a young lady physical therapist that worked with me that was always talking about some unconventional methods of maintaining good health. The subjects ranged from things as commonly known as being a vegetarian for maintaining a healthy body to things less commonly known (and often a bit strange sounding) such as taking some kind of liquid silver suspension for preventing illness. Let me stop for a second and say that I've heard of some really bad things happening to people who take this silver suspension and I suggest you speak to your physician candidly before you try something like that. Back to the discussion, one subject that we talked about often was the fact that I didn't have a bowel movement every day. I know. TMI and couldn't we find something better to talk about. This is really important though. She was really concerned that I didn't have a bowel movement every day. She talked about enemas and cleanses to me quite a lot. Well, I have absolutely no interest in having an enema. I was, however, interested in knowing more about the cleanse idea. While I really appreciated how much this young lady cared about my well being, I wasn't going to just take her word on the idea. Eventually, I brought the subject up with my back pain specialist. She encouraged me to try a specific cleanse routine. The name of this cleanse is "First Cleanse" and it is manufactured by RENEW LIFE. Her thoughts were that it may not help; but, it certainly wouldn't hurt. She had known some people who had benefits from such a regimen. I discussed it further with my husband and we decided that I would give it a try. I made the decision at the time that if I was going to use a product to cleanse my system and had good results from it that I would change the way I eat to try to maintain my regularity. I took the two week regimen and in that time I actually started having a daily bowel movement. It worked. I probably lost the first 5 to 7 pounds while taking this cleanse program. The fact is that I don't know that the cleanse had anything to do with my weightloss necessarily. It could have been the change in the way that I was eating and the fact that I was exercising. I do know that it helped my digestive system function become more normally. I started having less reflux and continued to have a bowel movement every day to every other day for several months. Since I am wanting to duplicate something that worked in the past, I am going to repeat everything that I did then as best I can. I am starting off with the "First Cleanse." I was planning to begin my cleanse routine this morning but I didn't read the directions before I ate breakfast and forgot that I have to take my morning dose on an empty stomach. It is very important to follow the directions when taking any herbs, vitamins, or medications. Some of these things require an empty stomach to be affective, some require that you take it with food and some don't say because it doesn't matter. Since I didn't have an empty stomach, I had to postpone starting my cleanse routine until tomorrow morning.
*I have no affiliation with "First Cleanse" and I am only endorsing it because it is the cleanse that my doctor recommended and that I used.
Let's Talk About Food: Fiber! Fiber! Fiber!
I am largely convinced that a big part of my success losing weight in the past was due to improvements that I made in my digestive health. These improvements started with an initial cleanse routine and continued as I changed my eating habits to include more fiber. I began my new eating habits in 2008 with the focus of improving my digestive health and ended up losing weight additionally. Fiber has everything to do with good digestive health. If you are wanting to lose weight, I highly recommend that you eat a balanced diet high in fiber. Throughout my daily food accountability you should notice that my diet is very high in fiber.
There are a lot of ways to increase the fiber in your diet so I will occasionally introduce one of the ways that I add fiber to my diet. Today I will share a great and tasty way to add dietary fiber. Try adding at least one apple daily. You can't get much better fiber than the fiber in an apple. I believe that the fiber in an apple has as much to do with why they say "an apple a day will keep the doctor away" as the vitamin C in an apple does. During my successful weightloss in the past, I ate granny smith apple slices with the peel on every night before I went to bed. It was a very satisfying bedtime snack. I know that they say you shouldn't eat just before you go to bed. I get very hungry and do not sleep well if I don't eat something. It worked for me before and I will duplicate what worked before so that I can have success again. If you choose to eat before you go to bed, try an apple. Apples are an incredibly healthy snack and they are very high in fiber.
Our Favorite Subject: Exercise :-(
One of the things about my body that I became fixated on when I looked in the mirror recently were these flabby, floppy legs of mine. I was once a dancer with leg muscles that were strong and firm. I have an especially difficult time with this change. About a month and a half ago, superficial me decided that I needed to find a way to strengthen my legs because I didn't like the way that they looked. Not because it would be good for me. It was just because I wanted to look better. My doctor had restricted me from using the weights at the gym. What was I going to be able to do to fix the appearance of my legs. I watch the biggest loser regularly and everyone on their runs. It is a key part of their exercise routine. I decided that running was definitely the solution. I could strengthen my core, firm up my legs, and maybe even lose some weight. One problem... I have never been a runner. I haven't been able to run far at all in a very long time. Superficial me thought, I don't want to go to the gym and let everyone there watch how terribly out of shape I am as my legs jiggle all over the place while running on the treadmill. What was I going to do? Suddenly, I had come up with a solution. I would learn to run in the privacy of my own home on my own treadmill. Unfortunately, I didn't own one and so I had to buy one to appease my vanity and insecurities. Now 1,000 dollars in hock I would have to spend 1/3 of my income to pay off this treadmill for the next 6 months. Now if only I would follow through and use it.
Good news. Thanks to superficial me, I have used my new treadmill almost every day since we set it up. My treadmill is one of those that has preprogrammed features. It took me a month of running one of these preprogrammed series of walking and running going uphill and downhill for a total of 15 minutes duration before I noticed that my running form had changed. No more of the same sloppy side to side exhausting effort just to get through the 15 minute program. Now when I was running this program I felt as if I was standing upright and barely moving with the exception of the fact that my calves still burn a little before I am done. Boy was that a peacock moment for me. I had really begun to learn how to run. I am planning to test my progress on Friday by running at 0 incline as long as I can. I am very curious as to how far and long I can sustain that kind of running. I will report the results when I blog after the fact. I also am planning to kick my program up to 20 minutes beginning next tuesday. I definitely think that it is time. Until then I will continue to run my 15 minute program daily.
So Where Is My Daily Food Accountability?
I think that the easiest way for me to report what I am eating on a given day is to report about it in a blog post on the following day. Since I officially began to change the way I that I am eating today, there will not be a blog report posted until tomorrow. It may take me a little while to get a routine. I hope, eventually, to be able to post my daily food accountability in the mornings. It is possible that you may not be able to see tomorrow's accountability until tomorrow evening. I will post it tomorrow though.
In Closing: Finally!
Thanks again for following my blog. Please feel free to comment on any subject. I hope that you have been able to find something in my blog that is helpful to you and your situation or at least is mildly entertaining. For those of you who are following solely to support my efforts in this challenge, thank you so very much. Your support means much more to me than you could ever imagine. I wish you all the best. Happy Blogging!
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