Tuesday's actuals Exercise: 5K run,1 + hour of weight training - upper body focus w/weights and kettle bells. Didn't do step classes today - did free weight super sets with my clients instead. B: 2 eggs, 1/2 slice of ww/bread, 1 slice of bacon L: ww tortilla w/cream cheese, turkey, arugula and tomatoes; 1 oz ww pretzels 1 cup of strawberries S: 1 cup of kashi cereal w/1/8 cup of raisins mixed in
I got very dizzy at the gym this afternoon and almost blacked out. Not exactly sure why as I didn't do more than usual and ate on time. This episode necessitated a second snack:
S2: 1 bite of a power bar (totally gross and I couldn't eat more), 1/2 slice of ww bread with 1 T of peanut butter, a few more raisins, 4 pretzel sticks and 1 oz of chicken.
I'm still feeling off so am planning on an early dinner in hopes that stabilizes things: D: chicken, asparagus and wild rice; 1/2 c of frozen yogurt
Plan for Wednesday: Exercise: I'm going to play it by ear and see how I feel in the morning. I may take a day off from cardio. 1 hour of strength training. B: sprouted grain english muffin with cream cheese L: ww tortilla w/cream cheese, turkey, arugula and tomatoes; 1 oz ww pretzels; an apple S: pineapple, 1 cup of kashi cereal D: pork tenderloin, mushrooms, potatoes, 1/2 c of frozen yogurt
Out of our beliefs are born deeds; out of our deeds we form habits; out of our habits grows our character; and on our character we build our destiny.
exercise: went to the gym and met with the trainer...mostly she was just helping me to adjust the machines to fit me, and giving me great tips on how to maximize my workout, but I also got a good core workout on the stability ball, and those flat ball things that are on the ground (what are those called?). She also gave me some stability work to do on that flat ball thing for my knee, to help strengthen the muscles around my knee.
Breakfast: french bread toasted with 1 T. natural pb, and 1 tsp. strawberry jam 1/2 slice toast with 1 tsp. light cream cheese
Snack: a few carrot sticks, and a pluot
Lunch: leftover taco salad
Dinner: tuna sandwich on ww french bread and a pasta salad (pasta with green beans, corn, grated carrot and diced cucumber) and a citrus vinaigrette (lemon juice, dijon, garlic, salt, pepper, and olive oil) cantaloupe and blueberries
Blessings,
Lori
Re-committing myself to a healthy lifestyle that will include regular (and increasing) exercise, and following the baby steps rule on food. 6/17/08
Posts: 3149 | Location: California | Registered: March 11, 2004
Monday's actuals: b-special k cereal, fresh blueberries s-none, I can't remember l-garlic lime chicken breast in a wrap w/spinach, a lot of carrots, some blueberries and nectarine s-about 7 or 8 malted milk balls, some m+m's s2-very late, yogurt w/ raspberries, ff blueberry muesli d-vegie pad thai
Exercise: 2 laps around the park
Tuesday, so far: b-oatmeal w/fresh blueberries, dried cranberries, almonds and brown sugar s-toast w/p.b.
90 day goal: 4 days of cardio, 3 days of strength training each week.
I am starving right now, so I am going in search of something filling but not high calorie.
It's always really hard to tell on here what calorie totals are for folks but lunch looked pretty light so maybe that's why you wound up starving. I know it took me a while to figure out how to have a complete meal and still not have the fries so don't get discouraged. A lot of us use http://www.fitday.com to track our food/calories so you might want to check that out. I only did it long enough to get my bearings as to what sorts of things I could eat in a day and stay in the 1300-1500 calorie range I was shooting for. Others use it each and every day. It's free online.
B: Egg & cheese wrap S: Red grapes L: Pasta salad w/homemade vinaigrette Garden salad (mixed field greens & grape tomatoes) Lowfat dressing 2 1/2 oz. skinless rotisserie chicken breast 1 Dove Promise S: Applesauce cup w/sprinkle of raw sugar D: 4-5 potstickers w/soy dipping sauce Salad w/lf or ff dressing S: 3 mini chocolate snap cookies
Personal Healthy Habits Challenge - 10/1 to 12/31/08: 1. Exercise: Get back to consistently working out 3-5 X week. 2. Food: Get back to consistently preparing healthy lunches for the week with increased veg servings. 3. Behavior: Reduce intake of sweets.
Posts: 7313 | Location: Rehoboth Beach, DE | Registered: March 12, 2004
Monday actuals: B: Kashi 7 in the morning with lots of blueberries, milk, tea S: Watermelon L: WW meal w/salad, 1/3 pkg of Junior Mints, a small piece of stale blueberry cake (why??), iced tea w/a squirt of lemonade in it S: Baked chips and bean dip D: Bagel bar w/almond butter S: Having some tea because I'm sort of hungry but not really, am going to head to bed Exercise: 45 min walk in the morning
Tuesday plan: B: Kashi 7 in the morning w/blueberries, milk, tea S: Watermelon L: Lean cuisine meal w/salad S: Baked chips and bean dip D: Out somewhere...maybe Wendys for a grilled chix sandwich Exercise: 45 min walk in the morning
Exercise: 20 minutes on treadmill, 12 minuts on bike, strength training for legs on weight machines (The kids were upset that they ddin't get to go to the gym with me this morning...I went at 4:45!....so I think that we will go this evening as a family and I'll do more cardio)
Breakfast: 1 egg cooked in 1/2 teaspoon canola oil served on a piece of homemade french bread with salsa 1 1/2 cups cut up fruit
Lunch: flour tortilla with 1 tsp. chipotle mayo, 2 slices deli turkey, 2 Tbsp. grated cheddar cheese 1 cup cut up fruit
Snack: 1 oz. pringles potato chips (I've already drunk a whole gallon of water today, and I'm just sweating out everything I'm consuming, so I wanted something a little salty to help me retain just a little of that water )
Dinner (will be): KDs taco salad made with ground chicken, kidney beans, tomatoes, mango, grated carrot, thin strips of cucumber, fresh salsa, tortilla chips, light sour cream
Blessings,
Lori
Re-committing myself to a healthy lifestyle that will include regular (and increasing) exercise, and following the baby steps rule on food. 6/17/08
Posts: 3149 | Location: California | Registered: March 11, 2004
I decided to forgo salty snacks today and it really seems to have helped to just stay away from it completely.
Exercise: 3/4 mile swim, 1 hour lifting with focus being on core strength and stability - kettle bells, weights and balance ball work. B: sprouted grain eng. muffin w/cream cheese L: ww tortilla with 1 T of herbed cream cheese, turkey, tomatoes and sprouts; 1 medium tomato from the farm (delicious) 1 c of strawberries S: 1 cup of Kashi cereal, an apple D: lamb, zucchini, ww couscous; 1/2 c of frozen yogurt w/1 tsp of peanut butter mixed in
Plan for Tuesday (the long non-stop day) Exercise: 5K run weather permitting. If it's raining, I'll do 1/2 hr on the bike at work. 1 hour of weight training - upper body focus; teaching 2 step/toning classes. B: 2 eggs, 1 slice of ww/bread L: ww tortilla w/cream cheese, turkey, arugula and tomatoes; 1 oz ww pretzels (can't get myself into trouble because I'm eating at the gym and won't have access to more than what I bring), 1 cup of strawberries S: 1 cup of kashi cereal w/1/8 cup of raisins mixed in D: chicken, asparagus and wild rice; 1/2 c of frozen yogurt
Out of our beliefs are born deeds; out of our deeds we form habits; out of our habits grows our character; and on our character we build our destiny.
I'm going to try and get back to this too. I am going on vacation in a little less than 3 weeks and wouldn't mind being down 2-3 lbs by then.
Monday plan: B: Kashi 7 in the morning with lots of blueberries, milk, tea S: Watermelon L: Lean Cuisine meal w/salad S: Baked chips and bean dip from Cooking Light D: Veggie stir fry w/tofu, potstickers Exercise: 45 min walk in the morning
B - toast with LF PB +J, small can of pears. L - weight watchers pizza, raw broccoli or zuccini D - salad with lowfat dressing, 2 oz of turkey from the deli snacks - yogurt, warm milk with honey. 1 cup of grapes slice of toast
I'm trying to use the mypyramid and this is close to the guidelines it suggests (ok I'm about 1/2 cup short on veggies )
Laurie
There is no luckexcept where there is dicipline.
Posts: 1512 | Location: Adams, MA | Registered: March 10, 2004
Sunday's actuals so far: Exercise: 4 1/2 mile run this morning - I overslept and it was already in the high 80s and 94% humidity when I went on my run. I just could not go any further ; ) B: Not in the mood for eggs this morning so just had a sprouted grain muffin w/ cream cheese L: at the ball park - Turkey wrap - no cheese, no mayo and some chips S: Totally blew it and had loaded french fries with dd and a few licks of her ice cream cone Now I feel sick - headache, stomache ache and just plain yucky from sitting in the heat for 5 hours (there was a rain delay) D: I don't feel like eating at all. If I do, it will be a salad and a slice of ww bread.
Monday's plan: Exercise: 1/2 mile swim while dd is at swimming lessons; 1 hour lifting with focus being on core strength and stability B: sprouted grain eng. muffin w/cream cheese L: ww tortilla with hummus, turkey, tomatoes and sprouts; 1 c of skinny chips; 1 c of strawberries S: 1 cup of Kashi cereal, an apple D: lamb, zucchini, roasted potatoes, 1 glass of wine; 1/2 c of frozen yogurt
I want to have a really clean week as we are going away for an overnight on Saturday and dinner at our favorite restaurant in Cleveland for a planned splurge. This is going to be a struggle with my current salt cravings!
This message has been edited. Last edited by: Brie,
Out of our beliefs are born deeds; out of our deeds we form habits; out of our habits grows our character; and on our character we build our destiny.
Saturday's actuals: Exercise: Interval training run on the treadmill (I was able to do two minute bursts at 8 mph which is pretty fast for me), bounding work with weights, squats, deadlifts, bench press, ab work and some kettlebell work B: croissant L: ww tortilla with hummus and nf turkey and sprouts; air popped popcorn S: amaranth flakes, 1 T of raisins; 1/3 cup of home made chocolate ice cream (full fat) D: We ended up going out at the organic market/cafe as we got rained out of tonight's concert. I had pan seared halibut with black rice and fruit salsa, a garden salad (dressing on the side) and the three of us split a slice of cheese cake.
Plan for Sunday: Exercise: extended run B: eggs (mostly whites), 2 slice of turkey bacon, 1 slice of ww toast (dry) L: at the ball park - I'll probably end up with a 6 in veggie sub no cheese from subway and lots of water S: will still be at the ball park so possibly some popcorn split with dh and dd. (I'm pms-ing and majorily craving salt right now). D: pork tenderloin, green beans, roasted potatoes, 1 glass of wine, 1/2 c of frozen yogurt
Out of our beliefs are born deeds; out of our deeds we form habits; out of our habits grows our character; and on our character we build our destiny.
ltd, so glad to hear more serious possibilities have been eliminated and that you are on the road to working it out. Take care of yourself and I agree with DH...exercise will probably help.
Ltd - Glad that your tests came back negative and that you can now focus on getting help for the anxiety. Sounds like your MD is really on top of things.
Out of our beliefs are born deeds; out of our deeds we form habits; out of our habits grows our character; and on our character we build our destiny.
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