The start of the new work week and I'm setting out to make some changes. I am hoping to start a new workout regime and help myself not get burned out from over extending myself. I'm skipping cardio for a day and trying to give my knees and shoulder joints a rest. I'm using body weight and bands along with the exercise ball to create a workout. I'm planning on that approach for tomorrow's workout. Tonight will be cardio as usual.
I'm also trying to continue the eating less method. So this week will be quinoa burgers as a wrap with spinach and broccoli.
Okay here's the list for today:
Breakfast: Egg and ham patty with a slice of turkey on a skinny bun with avocado and tomato. Banana and 20oz of cold water.
1st snack: Greek yogurt and almonds
Lunch: So I didn't eat the Mexicali salad that I had brought to the game on Sunday so I ate it today. I added a tomato and a quinoa patty.
2nd snack: Was supposed to be a Larabar but the boss brought in DONUT HOLES! OMG! I can't win. Of course I ate way more than I should have. It's funny but sometimes you just can't win and definitely I didn't even try to not eat the donut holes.
Dinner: So dinner this week will be a hodge podge of stuff. First up is cauliflower, baby carrots, and hummus. Followed by pistachios and the seed bar. And finished up with a Greek yogurt. Oh a bit later had a puffed rice cake thing.
Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Tuesday, January 15, 2013
Sunday, April 29, 2012
Day Ninety-four
So the day after weigh-in and work out with L day. Still wanting to take it down a notch for the leg/knee so didn't go for a bike ride today. Went for a long walk instead. I also didn't have any plans for today as I'm on vacation for the next week and a half. I let myself sleep in much later than I normally do, it was fun. I was very haphazard in the eating department today also. As you will see, I pretty much threw the baby out with the bath water today. So let's get to it:
Breakfast: Now normally I'd have my oatmeal breakfast but since I slept in so late it was basically brunch. So I had a two egg fratatta with spinach, quinoa, and feta. On top of the fratattaI put some cottage cheese and salsa. I was going to have two slices of wheat toast but decided that I would hold off.
After walk snack: Not really a snack but here's what I ate. Sour dough baggette sliced up and toasted in the oven (about 12 pieces) and spinach dip. As I said not one of my better days and we're not done yet.
Meal later in the day: Mini potstickers with broccoli, and quinoa in chicken broth.
Here's where it really goes off the rails. 12 cookies from a frozen cookie dough tub. Not all at once but still all the same day. Finally, a small bowl of Wheat thin chips with spinach dip. It was probably 25-30 Wheat thins.
So there you have it. Once again not the best day but not the worst either. Just not the way I want every day to go. Honestly though my days don't go like that, they are quite a bit better when it comes to eating better and not crazily. It was just one of those days that happens and you just have to look at the big picture. I am and it's the rest of my life, so one day doesn't break anything.
Breakfast: Now normally I'd have my oatmeal breakfast but since I slept in so late it was basically brunch. So I had a two egg fratatta with spinach, quinoa, and feta. On top of the fratattaI put some cottage cheese and salsa. I was going to have two slices of wheat toast but decided that I would hold off.
After walk snack: Not really a snack but here's what I ate. Sour dough baggette sliced up and toasted in the oven (about 12 pieces) and spinach dip. As I said not one of my better days and we're not done yet.
Meal later in the day: Mini potstickers with broccoli, and quinoa in chicken broth.
Here's where it really goes off the rails. 12 cookies from a frozen cookie dough tub. Not all at once but still all the same day. Finally, a small bowl of Wheat thin chips with spinach dip. It was probably 25-30 Wheat thins.
So there you have it. Once again not the best day but not the worst either. Just not the way I want every day to go. Honestly though my days don't go like that, they are quite a bit better when it comes to eating better and not crazily. It was just one of those days that happens and you just have to look at the big picture. I am and it's the rest of my life, so one day doesn't break anything.
Friday, March 9, 2012
Day Forty-four
So all this week my clothes have fit better and I look skinnier. I am interested to see the truth on the scale tomorrow. I have eaten differently this week so we'll see. I didn't try to limit myself but also didn't seem to go overboard and felt satisfied overall. Last night, Thursday, I thought I was going to get a bit more of a work out helping a friend do some house moving. By the time I showed up, after work, it was pretty much done. I moved a few boxes and helped move a desk but didn't get close to a work out. Tomorrow is my personal trainer day so I will get a work out for sure. Won't be doing the pig out thing though as we aren't meeting Saturday night like we usually do. Ok here's the list of today's indulgences:
Breakfast: Egg sandwich w/roast beef and peanut butter along with a banana and 20 oz of cold water.
Snack: Greek yogurt
Lunch: Did a different type of lunch today. Had a turkey burger from Costco on a skinny bun. It had a slice of swiss cheese and tomato, also some peanut butter. I also had carrot chips with hummus for dipping.
Snack: Apple
Dinner: Home made version of Won Ton soup. Made with low sodium chicken broth, scallions, broccoli, garlic, scallops, and small pot stickers. Not bad and I will try it again, spicier though. I also had a glass and a half of red wine. I've been craving ice cream all week so picked up a couple of the little ice cream cups and had one after dinner. Here's where it gets fun. I wanted the other one but forced myself to look at the calorie count on the container. Yes it's a small serving but still 280 calories so if I had both that would be equal to a full meal ( what I shoot for approx.). So I convinced myself that tomorrow would be a better time to have the other one.
The take away for me is if I can look objectively at food consumption I may have a chance to lose some weight. I'm trying everyday to figure out the puzzle and still not be obsessed with it. In other words live my life but make smart decisions where it counts. Haven't gotten there yet but am slowly working towards it. Remember it took 50 years for me to get where I am today, so it won't all change in a day.
Breakfast: Egg sandwich w/roast beef and peanut butter along with a banana and 20 oz of cold water.
Snack: Greek yogurt
Lunch: Did a different type of lunch today. Had a turkey burger from Costco on a skinny bun. It had a slice of swiss cheese and tomato, also some peanut butter. I also had carrot chips with hummus for dipping.
Snack: Apple
Dinner: Home made version of Won Ton soup. Made with low sodium chicken broth, scallions, broccoli, garlic, scallops, and small pot stickers. Not bad and I will try it again, spicier though. I also had a glass and a half of red wine. I've been craving ice cream all week so picked up a couple of the little ice cream cups and had one after dinner. Here's where it gets fun. I wanted the other one but forced myself to look at the calorie count on the container. Yes it's a small serving but still 280 calories so if I had both that would be equal to a full meal ( what I shoot for approx.). So I convinced myself that tomorrow would be a better time to have the other one.
The take away for me is if I can look objectively at food consumption I may have a chance to lose some weight. I'm trying everyday to figure out the puzzle and still not be obsessed with it. In other words live my life but make smart decisions where it counts. Haven't gotten there yet but am slowly working towards it. Remember it took 50 years for me to get where I am today, so it won't all change in a day.
Thursday, February 9, 2012
Day seventeen
Once again a good day. Got dressed up for work and wore a tie. Haven't worn a tie in quite a while. The revelation that hit me was that the buttoned up shirt collar wasn't tight around my neck. So it was great and I attribute that to losing weight. Otherwise no big realizations. Here's the food:
Breakfast:This morning I had my usual with a bit of a shake up. Instead of the canadian bacon, I had a veggie burger as part of my egg sandwich. Plus the banana and 20 oz of water.
Snack: Greek yogurt and almonds
Lunch: Spinach salad with tuna and cauliflower, tomato, and red pepper. Yummy and delicious.
Snack: Remembered my apple, so had an apple and peanut butter. Could get used to that as a snack.
Dinner: Tonite instead of a salad as I've had all week ( well not Tues but...) I made a frittata. Two eggs mixed with a big handful of spinach, some yellow pepper, and Trader Joe's quinoa for additional protein. I threw some cottage cheese and mango-peach salsa on top. I also toasted a skinny bun and spread this lemony stuff on the slices. Not the best use of calories and carbs but couldn't help it and am not going to beat myself up over the choice.
I had a good work out after work. I did a little weight lifting and then hit the treadmill for 20 minutes at a rapid walking pace. Got a good sweat going. Last nite I used the rowing machine and this morning I woke up to my shoulder joints being a bit painful. I will have to ask L about that. Oh I had a piece of Bit-o-Honey candy today. Just one piece and I was satisfied. Yea!
Breakfast:This morning I had my usual with a bit of a shake up. Instead of the canadian bacon, I had a veggie burger as part of my egg sandwich. Plus the banana and 20 oz of water.
Snack: Greek yogurt and almonds
Lunch: Spinach salad with tuna and cauliflower, tomato, and red pepper. Yummy and delicious.
Snack: Remembered my apple, so had an apple and peanut butter. Could get used to that as a snack.
Dinner: Tonite instead of a salad as I've had all week ( well not Tues but...) I made a frittata. Two eggs mixed with a big handful of spinach, some yellow pepper, and Trader Joe's quinoa for additional protein. I threw some cottage cheese and mango-peach salsa on top. I also toasted a skinny bun and spread this lemony stuff on the slices. Not the best use of calories and carbs but couldn't help it and am not going to beat myself up over the choice.
I had a good work out after work. I did a little weight lifting and then hit the treadmill for 20 minutes at a rapid walking pace. Got a good sweat going. Last nite I used the rowing machine and this morning I woke up to my shoulder joints being a bit painful. I will have to ask L about that. Oh I had a piece of Bit-o-Honey candy today. Just one piece and I was satisfied. Yea!
Sunday, January 29, 2012
Saturday day six
Well here's the word on my first Saturday in the new regime. Not great but still not as bad as it has been, at least I feel like I did better than I have in the past. I did my Sat personal trainer work out and she worked me good so we'll see how I feel on Sunday. As I said in the previous post Saturday's are trouble as I get together with a group of friends and it's grazing at the food trough for 3-4 hours. Tonite it was burgers, chips and M&M's. So with no apologizes here's my Saturday food log:
Breakfast: on Sat I change it up and have been eating a bowl of oatmeal that consists of oatmeal and a tablespoon or two of honey. Today I tried something a bit different in my oatmeal, cottage cheese. I read where it adds some protein and creaminess. So I tried it and I like it so that will be an addition. And my 20oz of cold water.
An hour of concentrated work with L my personal trainer. We did a bunch of step ups followed by upper body w/weights and then lunges followed by squats across the floor among other types of workout torture. I love it!
I had a Gatorade drink that I read about to try but won't be continuing to buy it as it wasn't the best tasting and water is free.
After the workout I went for my after work out meal: Down the street from the gym is a small Mexican lunch counter type place. Basically like a taco truck but inside. I had three soft tacos with Asada (beef) and water. Very good and pretty much just meat, chopped onions and cilantro. So that was essentially lunch, oh I almost forgot. They gave me chips and salsa also. I tried not to eat to many chips but no luck. I didn't eat every one though but almost. Next time I will get it to go and so avoid the chip trap.
Snack: about three hours later I had a Greek yogurt.
Dinner: Ok here we go. When I got to my friends house they had the Foreman grille's out and the offerings were beef burgers or turkey burgers. I had picked up some coleslaw at Hagens along with some baked chips. Others had picked up some bags of chips also. So I had two burgers, one with a jalapeno beef burger and a turkey burger, both burgers had a mustard condiment with cheese, avocado, and tomato. I also had some coleslaw and chips. I ended up having more chips and more chips. It's to hard to quantify the amount of chips, so let's just say I had more than I should have but that's the way it goes. Especially in that type of environment Then the M&M's came out, two big bowls, so no limit to how many you could have. I remember reading an article where they gauged how many of a type of candy equaled 100 calories and if I remember right M&M's were about 20-25. Well I figure I hit the 2-300 mark. Not proud of that, just trying to keep it honest. Then I found the Rice Crispy treats and had one of those. I was finally done for the evening.
I believe in cheat meals so that was my cheat meal. Which means that I have to be good the rest of the weekend and get in the work outs the rest of the week. I've been skipping Thursday's and Fridays,but I have stuff on Friday.So it looks like Thursday needs to be added into the work out schedule on my part.
So there you go, my Saturday meal log. Nothing to write home about and I'm sure L will have something to say (maybe not but....). I'm committed to making this work worth it so will have to get a bit more serious about this food thing. I know that I can eat what I like, I just have to adjust how much I eat and make sure I'm getting exercise every day or close to it.
Breakfast: on Sat I change it up and have been eating a bowl of oatmeal that consists of oatmeal and a tablespoon or two of honey. Today I tried something a bit different in my oatmeal, cottage cheese. I read where it adds some protein and creaminess. So I tried it and I like it so that will be an addition. And my 20oz of cold water.
An hour of concentrated work with L my personal trainer. We did a bunch of step ups followed by upper body w/weights and then lunges followed by squats across the floor among other types of workout torture. I love it!
I had a Gatorade drink that I read about to try but won't be continuing to buy it as it wasn't the best tasting and water is free.
After the workout I went for my after work out meal: Down the street from the gym is a small Mexican lunch counter type place. Basically like a taco truck but inside. I had three soft tacos with Asada (beef) and water. Very good and pretty much just meat, chopped onions and cilantro. So that was essentially lunch, oh I almost forgot. They gave me chips and salsa also. I tried not to eat to many chips but no luck. I didn't eat every one though but almost. Next time I will get it to go and so avoid the chip trap.
Snack: about three hours later I had a Greek yogurt.
Dinner: Ok here we go. When I got to my friends house they had the Foreman grille's out and the offerings were beef burgers or turkey burgers. I had picked up some coleslaw at Hagens along with some baked chips. Others had picked up some bags of chips also. So I had two burgers, one with a jalapeno beef burger and a turkey burger, both burgers had a mustard condiment with cheese, avocado, and tomato. I also had some coleslaw and chips. I ended up having more chips and more chips. It's to hard to quantify the amount of chips, so let's just say I had more than I should have but that's the way it goes. Especially in that type of environment Then the M&M's came out, two big bowls, so no limit to how many you could have. I remember reading an article where they gauged how many of a type of candy equaled 100 calories and if I remember right M&M's were about 20-25. Well I figure I hit the 2-300 mark. Not proud of that, just trying to keep it honest. Then I found the Rice Crispy treats and had one of those. I was finally done for the evening.
I believe in cheat meals so that was my cheat meal. Which means that I have to be good the rest of the weekend and get in the work outs the rest of the week. I've been skipping Thursday's and Fridays,but I have stuff on Friday.So it looks like Thursday needs to be added into the work out schedule on my part.
So there you go, my Saturday meal log. Nothing to write home about and I'm sure L will have something to say (maybe not but....). I'm committed to making this work worth it so will have to get a bit more serious about this food thing. I know that I can eat what I like, I just have to adjust how much I eat and make sure I'm getting exercise every day or close to it.
Sunday, January 22, 2012
Losing Weight
Ok so this will be the first of many posts. I would like to commit to doing this everyday as I attempt to change my life in a good way via losing weight and gaining life. For the most part it will be just a catalogue of what I ate that day but I'm hoping to also offer some insight into the process. I currently weigh 258lbs down from a total of 303lbs when this started five (?) years ago. In Dec 2011, I turned 58yrs old ( ya do the math, born in 1953). I went to a nutritionist to get started but that was quite a bit ago and I didn't really keep up on all the advice. I cut back but still couldn't keep from over eating at various times and that sabotaged my efforts. I have learned though not to get too down on myself as it took me 58 years to get here so I'm not going to change things in a day.
I just noticed that up above where I stated my weight(158lbs) at the moment (since edited) incorrectly, wishful thinking on my part or Freudian slip?
I have engaged a personal trainer for the next couple of months. I started with her in Dec '11 for two sessions and have now been for three more. We are talking cardio and lots of it. She's writing work-outs that I feel confident that I can do on my own after I quit paying her to kill me. During the summer I enjoy biking riding and have a great path that I can follow every Sat. On week days after work, I am able to ride on the Whatcom Falls trails that run practically from the back door of my condo to get in more fun work.
Come back on Tues to see how I did my first day. I will record every drop of food and drink that passes my lips and what work out I did. I'm planning on going to the gym and doing one of Lorinda's (trainer) dumb bell work outs.
I just noticed that up above where I stated my weight(158lbs) at the moment (since edited) incorrectly, wishful thinking on my part or Freudian slip?
I have engaged a personal trainer for the next couple of months. I started with her in Dec '11 for two sessions and have now been for three more. We are talking cardio and lots of it. She's writing work-outs that I feel confident that I can do on my own after I quit paying her to kill me. During the summer I enjoy biking riding and have a great path that I can follow every Sat. On week days after work, I am able to ride on the Whatcom Falls trails that run practically from the back door of my condo to get in more fun work.
Come back on Tues to see how I did my first day. I will record every drop of food and drink that passes my lips and what work out I did. I'm planning on going to the gym and doing one of Lorinda's (trainer) dumb bell work outs.
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