Tuesday, January 26, 2010
Monday, January 25, 2010
Even though my weight is slightly up, my measurements were slightly down...
Had some good days and bad days last week, obviously.
This week I will do better!
3.2 miles 31:31
55 min Tae Bo
1165 calories/25g fat/ 70g protein
plus... 2 snickerdoodles (grrr)
Sunday, January 24, 2010
Good day with my diet, until evening, that is. Noelle is to dang good of a cook!
1073 calories/34g fat/80g protein
(don't even want to think about how many cals those are!!)
Saturday, January 23, 2010
Ran 3 miles 31:34
62 min Tae Bo
Total Exercise for the week:
5 hrs 43 min
It was also pointed out to me bya good friend that I haven't been eating enough protein....
So I am also going to keep track of that, too.
(Thank You, Laura - I feel much better tonight, and I ended up eating fewer calories!)
Friday, January 22, 2010
Calories 1209 /18.2g fat
2 miles 19:23
48 min Tae Bo
It's feels great to get back to running again, even though it feels like I've run 6 miles when it's only been two. What a difference those extra pounds make, and not in a good way!
Thursday, January 21, 2010
So I have decided to do what I know works -
In addition to exercise and journaling what I eat,
I will not have any sweet treats until I reach my goal. (130 lbs).
I say "sweet treats" because I don't feel the need to hunt down and throw out of my diet everything that has a little sugar in it.
I will just stay away from the items that are mostly sugar, that make my appetite for more go wild and crazy.
I am not one that can eat good stuff like that in moderation. It's a good thing that I like to exercise, because that has held off a lot of cellulite (but unfortunately not all of it!)
So, starting today, I will not eat those yummy goodies that I've mentioned, nor others like them, from now until I can shed the lbs.
Wish me luck!
2 miles 19:42
20 min Tae Bo
1297 calories/15.5g fat
Tuesday, January 19, 2010
. . . so if you are craving a good meal, it's one I would definitely give a try!
60 min Tae Bo
1463 calories /29g fat
Monday, January 18, 2010
2 miles 20:05
63 min Tae Bo
Here is the last installment of Top (5) Skinny Foods For 2010
By Joy Bauer, M.S., R.D., C.D.N.
5. Shrimp Cocktail: At around 8 calories a piece, shrimp are a fabulous source of lean protein, which helps rev your metabolism and keeps you feeling full for hours. Next time you dine out, start your meal with a shrimp cocktail appetizer. When you're eating at home, dunk your shrimp in this could-not-be-easier cocktail sauce recipe: simply combine 1 tablespoon ketchup with 1 teaspoon bottled horseradish
from Joy’s Healthy Bite
Sunday, January 17, 2010
Sundays are my Day of Rest from exercise
Calories eaten: 1028/26
Saturday, January 16, 2010
So, Friday and Saturday, I didn't keep track of what I ate, only my exercise
Ran 2.6 miles - 27:27
60 min Tae Bo
Ran 1 mile - 9:44
62 min Tae Bo
Workout Time for the Week:
Thursday, January 14, 2010
37 min Tae Bo
Protein Smoothie - 270/0
Corn puffs w/skim milk - 200/0
Polenta w/creamy tomato sauce - 252/9
Baked sweet potato fries - 150/2
Sweet & sour dip - 100/0
Fruit Smoothie - 160/0
Rice crispy treats ???/??
3. Cucumber Tomato Salad: Thanks to their high percentage of water (95%!), cucumbers are low-calorie, high volume, and top-notch for weight loss! Slice up one whole cucumber plus a medium tomato, then toss with light vinaigrette or unlimited vinegar (balsamic or red wine is delish) plus 1 teaspoon olive oil. The entire salad has only 125 calories!
Wednesday, January 13, 2010
I agree with this completely. One veggie soup that I love is Roasted Butternut Squash Soup, which at 145 calories and 4.5g fat per cup makes it the perfect dish to curb my appetite! And it is super delicious.
EXERCISE - 60 min upper body strengthing and toning
Protein Smoothie - 270/0
1 slice whole wheat bread - 90/1
2 kiwi fruits - 92/0
Polenta w/tomato cream sauce - 252/9
1 med orange - 65/0
Crispy Chicken - 310/12
1/2 cup peas 75/3
baked sweet potato fries - 100/1.5
fruit dip - 25/0
1279 Calories/26.5g Fat
Tuesday, January 12, 2010
By Joy Bauer, M.S., R.D., C.D.N. - Posted on Wed, Jan 06, 2010
Joy’s Healthy Bite
If you're looking for creative (and delicious!) ways to enhance your weight loss efforts, here's a fresh collection of six slimming foods you should add to your repertoire. I'm a firm believer that dieting and losing weight doesn't mean you have to subsist on bland, boring cardboard. With that in mind, I've put together a list of strategic skinny eats, each of which has its own unique way of satisfying your taste buds while blunting your appetite. I encourage you to peruse my list and use these tasty bites to your advantage!
Here is the first "Skinny Food"
1. Pumpkin Pudding: Decadent, creamy pudding for less than 150 calories--and it helps you lose weight! Just combine a 6-ounce container of nonfat vanilla yogurt with ½ cup canned 100% pure pumpkin puree and a dash of cinnamon. The pumpkin bulks up the yogurt--already a protein-rich, nutrient-packed food--and adds a hefty dose of fiber. This winning combo of protein and fiber expands in your stomach, keeping you full long after you finish, so you're not looking for more munchies an hour later. (Yum!)
Come back here tomorrow for #2!
WORKOUT - 57 minutes toning and stretching
Day Two Menu
Protein Smoothie - 0/270
1/2 Granola Bar - 5g fat/105 cal
Baked Sweet Potato - 2g fat/150 cal
1 cup nonfat milk - 0/90 cal
Taco Salad - 13g fat/422 cal
Fruit Smoothie - 0/160
Totals - 20g fat/1197 calories
Monday, January 11, 2010
And, if I have a low-fat, low cal recipe that I especially enjoy, I will share it here, too!
Weight - 142
64 minutes of Tae Bo, using 2 lb hand weights and 1.5 lb leg weights for the main part of the workout. And when I way the "main part" I am talking about 40-50 minutes of my workout, which excludes the warm up and cool down time.
16 OZ Fruit Protein Smoothie
0 fat, 270 calories
veggie sticks - 25 calories
1/2 T ranch - 3g fat, 30 cal
1 cup Roasted Butternut Sq Soup
4.5g fat, 145 cal
1 slice WW bread
1.5 fat, 110 cal
8 oz fruit smoothie
3/4 c spaghetti sauce
4g fat, 185 cal
2 oz. ww noodles
1g fat, 190 cal
2T grated parmesan cheese
2.5g fat, 36 cal
16 oz fruit smoothie
5g fat, 250 cal
Totals - 21.5g fat, 1481 calories
ROASTED BUTTERNUT SQUASH SOUP
1 three pound butternut squash
1 T olive oil
1 large onion, chopped
3 stalks celery, chopped
1 C chopped carros
1 bay leaf
2 tsp curry powder
1 tsp dried thyme
salt and pepper to taste
1 Granny Smith apple - peeled, cored, cubed
2 C apple cider
2 quarts chicken stock
1 12 oz can evaporated milk
1 T brown sugar
Put squash in the oven at 350 and bake until soft. Let cool, then peel & remove seeds. Cut into chucks and put back into the oven to roast until very tender.
Combine olive oil, onion, celery, and carrots in pot and saute until soft. Combine remianing ingredients (except for evaporated milk and brown sugar) in crock pot and cook on high until apple and squash are very soft. Puree with immersion blender and then add evaporated mild and brown sugar to taste.
Yield: 16 one-cup servings
I put individual servings into small freezer bags and thaw them when I'm ready for lunch or a snack
Recipe Courtesy of SparkPeople.com)
Sunday, January 10, 2010
A few days earlier, I had been doing some stretching that was beyond what my 45-year-old body could and should be able to handle. I felt just a tiny pop in "that" spot, but it didn't hurt, and I didn't think anything of it. Just kept up my normal routine for the next few days, jogging and stretching and Tae Bo. But on that Tuesday after Labor Day, about 2.5 miles into my planned long-run of 8 miles, I felt IT. I pushed on to the end of my lap, then called it a day.
I was limping around in pain that morning, trying to get Tanner ready for his first day of Kindergarten, and by the time we got back from the 2ish-hour-long orientation, I was done.
I had my hubby go and get some crutches for me.
I knew that I needed to just go easy on it so that it would heal quicker and without further damage.
And a couple of weeks later, just as I was thinking I could go out and run again, my naked big toe had an encounter with the razor-sharp edge of a step-stone just outside our back door. Didn't do any real damage, just sliced through the thick skin on the end, but it did stop me from trying to run.
And a few weeks after that, I kicked the bench at the kitchen table, my littlest toe taking all the impact. Again, just an annoying injury, but enough to keep me from my workouts again.
In the meantime, I was reversing all the physical progress I had made over the previous six months or so. By the end of September, I had gained back 8 pounds. I started working out again, doing Tae Bo barefoot in my basement, because the pressure of my athletic shoe hurt my baby toe. So the weight gain slowed.
That if you consume more calories that you burn, you gain.
That's a "duh" lesson, I know, but it was vastly proven to me by my quick weight gain. It also showed me that I have not been eating properly.
So, I am starting this blog, as a kind of kick-in-the-pants to get myself motivated to eat right. I'm going to record everything that I eat, how I exercise, and maybe a few tips and recipes that I learn along the way. I've had a version of this on my sidebar on my original blog since March 2009.