Food Journal Thur 1/29

9:30
oatmeal
1 scoop protein w/ water
(230 calories)

12:45
Boca burger w/ slice 2% cheese on w.w.
broccoli
(300 calories)

3:30
1 container Blue Bunny light yogurt
5 almonds
(110 calories)

5:00
4 w.w. crackers
(90 calories)

7:45
small svg veggie stir fry w/ chicken
(75 calories)

10:45 post-workout
1 svg tilapia
1/2 ear corn on cob
salad
small bowl kashi cereal
(500 calories)


calories: ~1305
protein: ~70g
carbs:~110g

Workout: 1 hr cardio-increased levels. 30 min stairmaster, 30 min eliptical

My calories today were good. Protein was good, I need minimum 70g per day. I would like to keep carbs under 100g, so they were a bit high. But all in all, today was a good day. I even resisted the 3 boxes of assorted cookies at work!

Food Journal Wed 1/28

9:30
oatmeal w/ sf preserves
1 scoop protein w/ water
(230 calories)

12:30
Boca burger w/ 1 slice 2% cheese on w.w.
broccoli
svg of almonds
(450 calories)

3:00
svg of almonds
(150 calories)

6:00
veggie stir fry w/ chicken
salad w/ 2% cheese & light ranch
(300 calories)

8:00
(at a bday dinner)
herb grilled chicken, broccoli, red skinned potatos (ate half)
(200 calories)

11:30
large bowl of kashi cereal (was starving for some reason)
(300 calories)

calories: ~1630
protein:~80g
carbs:~105g

No workout today.

Calories today were high. I could have done without the late night cereal. I can't make a habit of this late night eating (after I've had all the calories I need for the day of about 1200), this will prevent me from reducing my bodyfat.

Food Journal Tue 1/27

9:30
1/2 cup oatmeal w/ light butter & sprinke of sugar
1 scoop protein w/ water
(245 calories)

12:15
Boca burger on w.w. w/ 1 slice 2% cheese
small side broccoli
(315 calories)

2:301 super small serving spaghetti
(~165 calories)

5:00
1 whole egg + 1 egg white scrambled
3 turkey sausages(210 calories)

8:30
4 w.w. crackers
1 tbs PB
(170 calories)

11:30
2 w.w. waffles w/ light butter & sugar free syrup
1 fried egg w/ Pam spray
2 turkey sausages
3 small fresh strawberries
(300 calories)

Approx totals
calories: 1405
protein: 69g

workout: 50 min cardio: 30 min eliptical, 20 min stairmaster. I have to make up the weights, I ran out of time.Weigh in update: Saturday I was 139.8lb bf% 21.7. I am down in weight slightly, but up 6/10 of a percent in bf. So I need to tighten up the diet more b/c I need the bf% to go down, not necessarily the weight. So, no more donut cheats for me or late night toast and strawberry snacks. : (

Recipe: Yummy Strawberry Protein Shake

This shake is good anytime of the day. It's an easy breakfast if it's hard for you to prepare breakfast. If you have it post workout, I would add 2 tsp of sugar to it. Sugar is good to have ONLY immediately following your weight workout becasue it helps restore lost glycogen and aides in muscle growth. Cheers!

Ingredients:
1 cup light soy milk (or 2% or other lower fat milk)
7-8 frozen strawberry slices
1 scoop vanilla protein powder*

If using post-workout (weights) add 2 tsp sugar

Add all ingredients in a blender. Blend for about a minute. Pour in glass and enjoy!

Stats:
Calories: 155
Protein: 26g
Carbs: 7g
Fat: 2g

Stats for post-workout version:
Calories: 185
Protein: 26g
Carbs: 15g
Fat: 2g

*The protein I use is from GNC: Wheybolic Extreme 60. 1 scoop is only 80 calories with 20 grams of protein AND it tastes like vanilla cake batter (to me anyway)! Also, I use 8th Contintent light original soy milk which compared to milk has fewer calories and carbs and it's good for those who are not friends with lactose. The protein is also lactose free.

Food Journal Fri 1/23

9:45
1 pkg oatmeal-Quaker Weight Mgt
1 scoop protein w/ water
(240 calories)

12:45
Tuna & broccoli medley
all mixed in a bowl
-1 pkg sweet & spicy tuna packet
-1/2 cup brown rice (from Uncle Ben's microwave bag)
-1/2 spinach
(300 calories)

3:00
1 cup yogurt w/ 3 sliced fresh strawberries
(115 calories)

7:00
1 pkg tilapia
salad
-1/4 cup 2% cheese
-1 svg light ranch (2 tbs) diluted w/ water
(300 calories)

11:00 (late hunger)
Think Thin bar
(240 calories)

Total calories: 1195
Protein: 96g
Carbs: ~102g (I don't count veggie carbs)
Fat: ~26g

No workout today.
Tomorrow: weigh in!

Tomorrow may be a little tough. I have a housewarming party to go to and an event later that night. I'll do my best!

Food Journal Thur 1/22

8:30
1 packet oatmeal-Quaker Weight Mgt
1 scoop protein w/ water
(240 calories)

11:30
Boca burger
-1 slice 2% cheese
-whole wheat bun
-light ketcup & mustard
1 cup broccoli
(310 calories)

2:00
PB&J
(180 calories)

4:30
small bowl chilli
-1/8 cup 2% cheese
(300 calories)

8:30(pre workout)
1 slice of whole wheat bread (just needed something)
(45 calories)

10:30(post workout)
protein shake
-1 cup light soy milk
-1 scoop protein
-1 cup strawberries
-1 tsp sugar
(165 calories)

Total calories: 1240
Protein: 88g
Carbs: 98g

Workout: 20 minutes stairmaster, 20 minutes eliptical
Weights: total body circuit 1x through

Late addition/update (not included in calorie totals):
At 12:30, I had 8 small strawberries : (

Food Journal Wed 1/21

9:45
1 pkg oatmeal-Quaker Weight Mgt
1 scoop protein w/ water
(240 calories)

1:00
Boca burger
-whole wheat bun
-1 slice 2% cheese
-mustard & very little ketchup
1 cup broccoli
(310 calories)

4:00
Blue Bunny light vanilla yogurt
3 strawberries
(100 calories)

8:00
chicken Philly
-1/2 whole wheat sub bun
-1 slice reg provolone cheese
-sauted green peppers, onions & mushrooms
salad
-1 svg (2 tbs) light ranch diluted w/ water
-1/8 cup 2% cheese
(450 calories)

10:30
1 cup soy milk
1 scoop protein
1 tsp sugar free choc syrup
(145 calories)

Total calories: 1245
Protein : 90g

No workout today.

Food Journal Tue 1/20

9:30
1 packet oatmeal-Quaker Weight Mgt
1 scoop protein w/ water
(240 calories)

12:30
1/3 cup brown rice
1 turkey Italian sausage
1/2 cup green beans
(300 calories)

2:00 (I was weak)
1 donut : (
(200 calories)

3:30
yogurt w/ sliced strawberries
(110 calories)

5:00
1/2 PB&J
(100 calories)

8:30
1/2 PB&J
(100 calories)

11:30
1 svg tilapia
1 cup broccoli
10 small strawberries
(140 calories)

Total calories: 1190
Workout: 20 min cardio-stairmaster & total body circuit

*Because I had that donut, I adjusted my later meals to have fewer calories. I was going to have for my last meal chilli and a salad, but that would have been around 350 calories. So I saved 210 calories by changing (not eliminating) my last meal.

Tracking Your Daily Calories

I know it seems like such a pain to do. But, really it's not that hard and it's so beneficial. Just the other day, I realized even for myself how important it is to know what you're eating. In one meal, I consumed 1125 calories! What was really alarming to me was that I prepared it myself! I wouldn't have been suprised if I had gone out to eat, but this meal was prepared in my very own kitchen! A breakfast of pancakes, tater tots, turkey sausage and eggs seems harmless, but any meal can be bad if you eat too much.

If you are not used to tracking your calories, here's an easy way to get started. Take one day at a time. Don't get overwhelmed thinking you have to do this for the rest of your life. So for one day, keep a journal of everything you eat. At the end of the day, go over your journal and begin adding up your calories. How do you do that?

Take a look at those nutrition facts labels (so hang on to that chip bag if you had chips). Then start tallying up your day. If you have something like an apple and don't have a label to look at, go to nutritiondata.com and there you can find all kinds of stats, even fast food.

After a while, you'll become familiar with food and its calories and then it will become easy.

Now, you may say, how many calories should I be consuming. Well, it's different for everyone. But a good general range is from 1200-2000 calories. Anything over 2000 calories for anyone, is a little high for everyday nutrition and a regular exercise routine. So if you're eating fast food two or more times a day, cut it out! Or maybe you don't eat fast food, but you snack on nuts all day long, trying to be good, cut that out too! Start keeping track and you'll see how easy it becomes and how much your body will thank you.

Recipe: Chicken Philly

Does the sound of having a chicken Philly sandwich make you feel like that is just something that won't fit into the diet? Well, I've got a great way to make one without all the fat and extra calories you would get if you went to a restaurant. My husband actually saw this in Muscle & Fitness. I, of course modified it slightly. Check it out.

Ingredients:
1 whole wheat sub bun (separate the two halves and discard the thicker one)
1 boneless skinless chicken breast
few slices of sliced green pepper
few slices of sliced onion
5-10 small sliced mushrooms
1 tsp olive oil plus some Pam cooking spray
1 slice 2% provolone cheese (or other low fat white cheese)
salt
pepper
garlic & herb seasoning

Put oven on broil. Toast both sides of bun until lightly toasted. Set aside. Season chicken with salt, pepper & garlic & herb seasoning mix. Lightly sprinkle all three seasonings on both sides of chicken. Grill on Foreman grill for about 10 minutes. (If you don't have a Foreman grill you can cook in skillet with Pam cooking spray on medium heat for about same time. Until it's no longer pink inside.) While chicken is cooking, on medium high heat add olive oil to skillet and add green peppers, onions and mushrooms (add Pam if needed). Saute for about 10 minutes. Once chicken is done, cut into thin strips. Now, to assemble: take bread and add the sliced chicken. Top chicken with green peppers, onions and mushrooms. Slice provolone cheese in half. Place each half on top of veggies covering completely. Place in oven, still on broil for a minute or two until the cheese lightly melts over the top of the vegges. Top with mustard if you like and eat!

Stats:
Calories: Approximately 279
Carbs: 15g
Fat: 11g
Protein: 30g

Food Journal Mon 1/19

8:00
1 packet weight control oatmeal-banana bread flavor
1 scoop protein w/ water
(240 calories)

12:30
1 small bowl chilli w/ 1/8 cup 2% cheese
(300 calories)

2:30
roast beef sandwich
-2 oz roast beef
-2 slices ww bread
-1 slice 2% cheese-mustard
(calories 195)

4:00
8 fresh strawberries
(~100 calories)

8:00
protein shake
-1 scoop protein
-1 cup light soy milk
-1 cup frozen strawberries
2 slices ww toast w/ light butter & sf preserves
(calories 330)

Total calories: 1165

No workout today.

Food Journal Sun 1/18

*Sundays are usually my cheat day where I allow myself to have higher carbs/calories. But, this Sunday I actually totalled my calories from breakfast, and good goodness were they high!!! I'm glad I counted the calories so I know in the future, I'm going to have to cut down on the amount of food I eat...you'll see the totals and see what I'm talking about. Sigh.*

11:00
3 pancakes
1/4 cup sugar free syrup
1.5 svg tater tots
1 whole egg, 1 egg white scrambled
2 turkey sausages
1 slice turkey bacon
(calories 1125) geez!!!!

6:00 (I was so stuffed, I wasn't hungry until now)
1/2 PB&J
(100 calories)

9:00
chicken philly (homemade)
-1/2 whole wheat sub bun
-1 svg grilled chicken-sauted green peppers, onions, mushrooms
-1 slice provolone cheese
salad
-1/4 cup 2% cheese
-1 svg light ranch diluted w/ water
french onion soup
1 ladle full
(approx 500 calories)

Approximate total calories: 1725

Workout: 40 min cardio-stairmaster only
Weights: shoulders and abs

Food Journal Sat 1/17

9:00
1/4 cup oatmeal w/ light butter & sugar
1 scoop protein w/ water
(150 calories)

12:00
1 Italian turkey sausage
1/4 cup brown rice
3/4 cup green beans
(260 calories)

2:00
1 small svg chilli
(approx 150 calories)

5:30 (post-workout)
protein shake
-1 scoop protein
-1 cup light soy milk
-1/2 cup frozen strawberries
-2 tsp sugar
(225 calories)

7:00
2 oz turkey lunchmeat
(50 calories)

8:30
chilli cheese burrito (homemade)
-1 low carb whole wheat tortilla
-1/2 cup 2% cheese
-3/4 cup chilli
salad
-1/4 cup 2% cheese
-1.5 tbs light ranch dilluted w/ water
(470 calories)

10:00
Apex bar
(130 calories)

Approximate calories: 1435

Workout: 40 min cardio (20 min stairmaster, 20 min eliptical **increased level**)
weights: legs and abs

Weight: 140 lb; bodyfat 21.1% (down 1 lb and 0.7% bf from last week)

My evaluation for today's diet: calories were slightly high. I probably could have done without the Apex bar at 10:00 which would have put my calories around 1305 and that would have been a little bit better.

Food Journal Fri 1/16

8:30
1/2 cup oatmeal w/ 1 tsp sugar & 2 0z soy milk
1 scoop protein w/ water
(250 calories)

11:15
turkey sandwich
-1 svg turkey lunch meat
-1 slice 2% cheese
-2 slices whole wheat bread (Sara Lee 45 cal)
-mustard3/4 cup green beans
(220 calories)

2:00
PB&J sandwich
-2 sl ww bread
-1 tbs natural PB
-1 tbs sugar free preserves
(180 calories)

5:00
protein shake
-6 oz soy milk
-1 scoop protein
(140 calories)

7:30
chilli cheese burrito (homemade)
-1 carb light whole wheat tortilla
-1/4 cup 2% cheese
-approx 3/4 cup chilli
chilli (small additional bowl)
-approx 1/2 cup w/ 1/4 cup 2% cheese
(about 490 calories)

Approximate calories: 1280

No workout today.

Complete Protein

At some point or another, you've probably heard that having adequate amounts of complete protein in your diet is necessary for weight loss. Protein is the basic building blocks of our muscles. We need protein to help keep, maintain and build muscle.

The more muscle we have, the more calories our bodies burn while at rest (when you're not working out). If we don't get enough protein in our daily diets our bodies ability to grow and maintain muscle becomes inhibited which then can lead to a slower metabolism.

So you may ask, what type of protein should I eat? You want to make sure you're comsuming complete protein. A complete protein is one that contains all 9 of the essential amino acids. Our bodies manufacture 12 amino acids and the other 9 (the essential amino acids) must come from diet.

Animal protein such as meat, poultry, seafood and dairy is complete because it contains all the essential amino acids. Soy is also a complete source of protein. Incomplete protein comes from plant-based foods such as grains, rice, legumes (with the exception of soy) and vegetables.

If you're vegetarian or have a hard time eating meat, there is good news! Combining some incomplete proteins do make a complete protein. However, be careful consuming a lot of these incomplete protein combinations because they are high in carbs. Also, they yield very small amounts of protein.

Examples of incomplete protein combinations to get a complete protein:
whole wheat grains and peanut butter
whole wheat pasta with veggies
rice and beans
whole grain cereal and nuts

Food Journal Thur 1/15

9:45
1/2 cup oatmeal w/ 1 tsp sugar & 1 tsp light butter
1 scoop protein w/ water

12:45Boca burger
-on whole wheat bun
-1 slice 2% cheese-mustard & light ketchup

3:45
Boca burger
-on whole wheat bun
-1 slice 2% cheese
-mustard & light ketchup

7:45 (pre-workout)
1/2 PB&J sandwich

10:30 (post-workout)
turkey sandwich
-2 slices whole wheat bread (Sara Lee 45 cal bread)
-1 slice 2% cheese-mustard & 1/2 tsp light mayo
salad
-1/4 cup 2% cheese
-1 tbs light ranch diluted w/ water

Workout: 45 min cardio (20 min stairmaster, 25 min eliptical)
Weights: chest, triceps & abs

Food Journal Wed 1/14

9:30
1/2 cup oatmeal w/ light butter & 1 tsp sugar
1 scoop protein w/ water

12:30
Boca burger
-on whole wheat bun
-1 slice 2% cheese

4:00protein shake
-6oz soy milk
-1 scoop protein

7:30
1 can tuna
w/ 1 tbs light mayo
6 whole wheat crackers
salad
-1/4 cup 2% cheese
-1 svg ranch diluted w/ water

No workout today.

Food Journal Tues 1/13

9:45
1/2 cup oatmeal w/ light butter
1 scoop protein w/ water

12:45
Boca burger
-w/ whole wheat bun
-1 slice 2% cheese
3/4 cup mixed veggies

3:00
1/2 cup mixed veggies
4 whole wheat crackers w/ 1 tsp PB

5:30
1 whole egg, 1 egg white scrambled
1 slice whole wheat toast w/ light butter

8:30 (pre workout)
1/2 PB&J

11:00 (post workout)
protein shake
-1 cup soy
-1 scoop protein
-1/2 cup frozen strawberries
small salad w/ light cheese & light ranch

Workout: 40 min cardio (20 stairmaster & 20 eliptical-increased level)
Weights: Back, bis and abs

Food Journal Mon 1/12

11:00
1 whole egg, 1 egg white scrambled
1 slice whole wheat toast w/ light butter
1 turkey sausage

2:30
protein shake
-1 cup soy milk
-1.5 scoops protein

5:00
Boca burger w/ whole wheat bun
2 whole wheat crackers
1 tsp natural peanut butter

9:30
salad
-1 tbs light ranch diluted w/ water
-pinch of 2% cheese
2 slices whole wheat toast w/ light butter & SF preserves
5 baked chicken wings

No workout today.

Food Journal Sun 1/11

*Let me say, today was not the best*

11:00
2 pancakes w/ sugar free syrup
hash browns
1.5 turkey sausages
1 whole egg and 1 egg white

(way too long b/w meals)

5:30 post-workout
The Workout Shake protein shake (bought from gym)
2 slices whole wheat toast w/ light butter
salad w/ light ranch and 2% cheese
1 turkey meatball

8:00
1 Think Thin bar

11:00
1 gin and water : (

Workout: 40 minutes cardio (20 min stairmaster, 20 min eliptical)
Shoulders and abs

Food Journal Sat 1/10

9:45
1 slice whole wheat toast (Sara Lee 45 cal)
1 fried egg in Pam cooking spray
1/2 tbs light butter on toast

1:30
1 turkey sausage
1 fried egg in Pam cooking spray
1/2 tbs light butter on 1 slice whole wheat bread (Sara Lee)

5:00 (post workout)
protein shake
-1.5 scoop protein powder
-1 cup soy milk
-1/2 cup frozen strawberries
-2 tsp sugar

7:00 (at birthday party)
1 slice cheese pizza (small slice)
2 vegan choc chip cookies (I don't think vegan makes it better though) : (

10:00
1 Think Thin bar

Workout: legs, abs, 40 min cardio (20 min stairmaster, 20 min eliptical)
Weight: 141; bodyfat 21% (down 1 lb, but bodyfat stayed same)

Food Journal Fri 1/9

9:30
1/2 cup oatmeal
1/2 tbs light butter
1 scoop protein w/ water

1:00
5 baked chicken wings
1/4 cup brown rice
1/2 cup green beans

3:00
6 whole wheat crackers
1 tbs natural peanut butter

6:00
protein shake
-1 scoop protein
-1 cup soy milk
-1/2 cup frozen strawberries

10:30 (out at restaurant)
1 glass red wine
1 sushi roll

Food Journal Thur 1/8

9:15
1/2 cup oatmeal w/ sf preserves
1 scoop protein w/ water

12:00turkey burger
1/4 cup brown rice
1/2 cup peas

2:15
4 whole wheat crackers
1/2 Tbs natural peanut butter

4:30
4 whole wheat crackers
1/2 Tbs natural peanut butter

(too long of a break b/w meals) : (

10:00
1 svg tilapia
salad w/ 2% cheese and light ranch (diluted w/ water)
1 baked chicken wing
1/2 Think Thin bar

Cruise Ready!

So, I'm getting myself in gear. I don't have a competition coming up, but I do have a cruise coming up! Woo hoo! I'm so excited, but I have to get my body right for it. Right now I am 142 lbs and 21% bodyfat. My goal is to get to at least 18% bodyfat and that will put me at around 138 lbs. Watch my progress! I will be posting what I eat daily and tracking my bodyfat percentage. My goal date is March 21. Wish me luck!