Type of Calories Don't Matter?

New study published by the New England Journal of Medicine says that the type of calories you consume are less important than the amount of calories you consume.

Key words: "less important." Maybe you heard about this? This doesn't mean you can have a day's worth Snickers bars. That would be ridiculous. Nutrition does matter. Basically, the study is saying that you need to eat fewer calories to lose weight. Duh. That's no secret.

Consider though, that when you want to get more specific than general weight loss, i.e. firm up or lose fla (which applies to pretty much every client I've ever had), then the type of calories you consume absolutely do matter. But, if you're looking to lose 50 pounds or more, this study's guidelines should get you off to a great start.

Food Journal Thur 2/26

8:45 (295 calories)
1.5 scoops protein w/ water
1 svg Cream of Wheat w/ 2 tsp sugar, 1/2 tbs light butter

11:45 (295 calories)
Boca burger on w.w. bun, 1/2 slice 2% cheese
1 cup broccoli

2:30 (125 calories)
1 small svg chicken veggie stir fry w/ Thai seasoning (no rice)

4:30 (100 calories)
1/2 PB&J

7:30 (100 calories)
1/2 PB&J

10:00 (360 calories)
3.5 oz grilled chicken
1 small salad: 1/4 cup 2% cheese, 1 svg light ranch dilluted w/ water, few croutons

Approx totals
Calories: 1275
Protein: 93g
Carbs: 78g

Workout: 40 min cardio, 20 min stairmaster, 20 min eliptical

Rundown: Today gets an A+

A Drink a Day Increases Women's Risk of Cancer

You've probably heard that a drink a day is OK, or that drinking a glass of wine a day has some health benefits. The wine claim is most commonly associated with drinking red wine. Red wine has been known to help reduce the risk of heart disease. Well, if you're a woman, you may want to reconsider that wine and that daily nightcap because it may increase the risk of cancer.

A new study to be published in the Journal of the National Cancer Institute says that drinking one drink per day raises women's risk of cancer.

Alarming? Right? That's exactly what I thought. Check it out for yourself.

Food Journal Wed 2/25

8:00 (295 calories)
1.5 scoop protein w/ water
1 svg Cream of Wheat, 1/2 tbs light butter, 2 tsp sugar

11:30 (320 calories)
Boca burger on w.w., 1 slice 2% cheese
1 cup broccoli

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

4:45 (250 calories)
chicken salad w/ 2oz grilled chicken, 1/4 cup 2% cheese, 1 svg light ranch, few croutons

8:30 (165 calories)
protein shake: 1 cup light vanilla soy, 1 scoop protein, 6 slices frozen strawberries

Approx totals
Calories: 1130
Protein: 89g
Carbs: 85g

No workout today.

Rundown: Excellent day, if I may say so myself.

FAGE (pronounced "fa-yeh")

I love it when my clients suggest new foods to me. Case in point. FAGE yogurt. Apparently this Greek yogurt has been around for a while, I was just in the dark about it.

The yogurt is very natural, basically just containing milk and live active yogurt cultures. You don't get all of the unnecessary extra junk found in other yogurts. It does have a very distinct taste. Depending on your taste buds, this could either be a good thing or a bad thing.

FAGE comes in four different types: Total, Total 2%, Total 5% and Total 0%. I opt for the Total 0% because the nutrition facts are awesome! High in protein, low in carbs and fat free! I like to use half of a small container and mix fresh strawberries and cantaloupe (both fruits are low glycemic index fruits).

So, if you're getting tired of the same 'ol, same 'ol, and want something new. Give it a try. I definitely recommend it.

Food Journal Tue 2/24

8:45 (295 calories)
1 svg Cream of Wheat w/ 2 tsp sugar, 1/2 tbs light butter
1.5 scoops protein w/ water

12:15 (320 calories)
Boca burger on w.w., 1 sl 2% cheese
1 cup broccoli

2:45 (100 calories)
1/2 PB&J sandwich (on w.w., natural PB, sugar free preserves)

4:45 (260 calories)
turkey burger w/ 1 tsp low calorie bbq sauce
1/2 PB&J sandwich

9:30 (275 calories)
salad
-2 oz grilled chicken, 1/4 cup 2% cheese, 1 svg light ranch dilluted w/ water, few croutons

No workout today.

Approx totals
Calories: 1250
Protein: 79g
Carbs: 90g

Rundown: Today was very good. Calories were below 1300, but above 1100; protein was at least 75g and carbs were below 100g. Good day!

Food Journal Mon 2/23

9:30 (230 calories)
1/2 cup oatmeal w/ 1 tbs sf preserves
1 scoop protein w/ water

1:15 (320 calories)
Boca burger on w.w., 1 sl 2% cheese
1 cup broccoli

3:00 (100 calories)
1/2 PB&J on w.w. w/ 1 tsp PB & sf preserves

7:00 (275 calories)
2 oz grilled chicken salad
-w/ 1 svg light ranch, 1/4 cup 2% cheese

9:00 (210 calories)
Power Crunch bar

11:00 (80 calories)
1 scoop protein w/ water

Approx totals
Calories: 1215
Protein: 84g
Carbs: ~75g

No workout today.

Rundown: Today was really good. Carbs were below 100g, calories were less than 1300 and protein was up (more than 75g).

What's Your Bodyfat Percentage?

Are you curious to know where you stand with your bodyfat? Below is a list from the Amercian Council on Exercise.

Women

Essential fat 10-13%
Athletes 14-20%
Fitness 21-24%
Healthy 25-31%
Obese 32% and higher

Men

Essential fat 2-5%
Athletes 6-13%
Fitness 14-17%
Healthy 18-24%
Obese 25% and higher

Food Journal Sun 2/22

Cheat Day!*

The asterisk denotes foods that I would not normally eat, but allowed myself to have on this fine, special day.

11:00
2 pancakes*
3 pc low sodium bacon*
1 whole egg, 1 egg white scrambled
light butter, sugar free syrup
~600 calories

2:00
1/2 turkey sandwich on whole wheat w/ small amt of light Miracle Whip
100 calories

5:30
Protein shake
-1 cup light vanilla soy
-1.5 scoops protein
-6 frozen strawberry slices
205 calories

7:30
1 svg tilapia
greens
100 calories

8:30
1 Think Thin bar
3 small pieces of pork skins* (I usually hate these and don't touch them, but the hubby had some, so of course I wanted to try some.)
~255 calories

12:00 (too late!)
1/4 of a personal DiGiorno pizza for one (again, the hubby was eating this and I just couldn't resist & had a piece. But it was my cheat day, so I gave in.)
143 calories

Approx totals
Calories: 1403
Protein: 90g
Carbs: 121g

Rundown: OK, so since today was my cheat day, my totals were a bit high. Well, the calories and carbs were a bit high, protein was fine. All in all, not a bad cheat day. I didn't go overboard, but I did allow myself to have some goodies. I love pancakes! And the pizza was pretty tasty too!

I definitely recommend having one day that you allow yourself to indulge a little. And may I emphasize a little! Just because you have a "cheat day" doesn't give you license to go hog wild and consume 3000 calories in one day. Cheat days, in my experience allow you to stay focused on your diet for the rest of the week. And knowing you can have a cheat in the near future makes you less likely to feel deprived of the things you really enjoy eating.

Food Journal Sat 2/21

9:00
1 scoop protein w/ water
80 calories

1:00
1/2 cup oatmeal w/ sprinkle sugar & cinnamon, light butter
3/4 cup light soy milk w/ 1 scoop protein
290 calories

4:00
1 svg grilled chicken
1/2 cup brown rice
350 calories

6:30
Balance bar
100 calories

7:30
1.5 cups Kashi Crunch w/ light soy milk
1 egg white, 1 whole egg scrambled w/ pinch of 2% cheese
450 calories

Approx totals
calories: 1270
protein: ~85g
carbs: ~125g

Workout: 40 min cardio: 20 min stairmaster, 20 min crosstrainer
Weights: triceps & chest

****Weigh in***** 136.6 lbs, 20.7% bodyfat (Down about 2 lbs. Bodyfat up .1% but that amt. is negligible.)

Rundown: So today's diet probably doesn't look very appetizing. Ha! Some days it's like that. Totals are good. Carbs are a bit high, I'd like them to be under 100g. Otherwise, today was a good day!

My weight is coming down, which I'm super happy about. I'd be happier if my bodyfat dropped down too. But, sometimes the weight goes down first and then the bodyfat comes later. So, we'll see what next week's weigh in looks like.

Bollywood Body

Since Slumdog Millionaire hit the theaters, a different approach to exercise has resurfaced. The fast-paced aerobic moves in traditional Indian folk dance is a really good workout. Getting bored with your cardio routine? Try to mix it up by adding in a little Masala Bhangra.

Food Journal Fri 2/20

9:30
1/2 cup oatmeal
1 tbs sf preserves
1 scoop protein w/ water
230 calories

1:00
turkey burger
1 cup broccoli
5 Ritz crackers
235 calories

4:00
1 cup light vanilla yogurt
4 small strawberries
4 1" cubes cantaloupe
160 calories

7:30
1 egg white
35 calories

9:30
protein shake
-1 cup light soy
-1 scoop protein
-6 slices frozen strawberries
+ 1 svg Cool Whip (topping treat)
180 calories

Approx totals
calories: 840
protein: 75g
carbs: 80g

Workout: 40 min cardio on eliptical. No weights.

Rundown: Food choices for the day were really good. Calories are too low. I will probably have some protein and veggies of some sort a little later on since I will be up late. I like my calories to be at least 1100 per day and no more than 1300.

Food Journal Thur 2/19

9:15
less than 1/2 cup oatmeal
1 tbs sugar free strawberry preserves
1 scoop protein w/ water
210 calories

12:00
Boca burger on w.w. w/ 1 sl 2% cheese
green beans
10 Ritz crackers
465 calories

2:30
yogurt w/ 2 strawberries
6 Ritz crackers
190 calories

5:00
protein shake
-1 cup light soy
-1 scoop protein
-6 slices frozen strawberries
145 calories

9:30
1 baked chicken thigh
1 cup broccoli w/ 1/2 sl 2% cheese
1/2 scoop protein w/ 1/2 cup light soy milk (shake)
225 calories

11:45 late night munch : (
1 1"cube cantaloupe
2 teaspoons yogurt
15 calories (about)

Approx totals
calories: 1250
protein: 104g
carbs: ~100g

No workout today.

Rundown: Today's diet was really good. The late night munch could have been omitted, but it wasn't bad. Protein was up and carbs were about 100g which is good. Daily I like my carbs to be at or below 100g and my protein to be from 75-100g.

Hitting a Plateau

You've been consistent with your workouts. You're intensity has been really good. You've been at it for a long time. And to your amazement, no results. Sound familiar? If so, you've hit a plateau.

Anyone who has been consistent with a workout over a long period of time is likely to experience this frustrating no results period.

If you perform the same workout over and over, your body get used to it. You are no longer challenging your body to be able to produce results. Changing your routine even slightly will help get you back to seeing results. Below are a few tips that may help.

1. Try different types of cardio. If you always use the treadmill, try the elpitical instead.
2. Do different exercises for resistance training. Change up your whole routine with new exercises.
3. Turn up the intensity. If you've been doing bicep curls with 15lb DBs forever, bump it up and use 20lb DBs. You may need to do fewer reps at first, but that is OK.
4. Change your frequency. If you only workout twice a week, go three or four times a week. And conversely, if you workout six days a week, reduce it to maybe three times per week.
5. Take some time off. This may sound strange, but about every six weeks you should take a few days off from working out. This gives your body a chance to totally recover and allows you to tackle a new workout with a fresh and rested body.

Food Journal Wed 2/18

9:30
less than 1/2 c oatmeal
1 small box raisins
1 scoop protein w/ water
245 calories

12:30
Boca burger on w.w. w/ 1 slice 2% cheese
green beans
305 calories

3:30
yogurt w/ 2 strawberries
5 Ritz crackers
175 calories

6:30
protein shake
-1 scoop protein
-6 sliced strawberries
-1 cup light soy
1 slice w.w. toast w/light butter & sf preserves
3 slices thin slices deli turkey w/ a pinch of 2% cheese
260 calories

9:30
1 svg tilapia
1 cup green beans
120 calories

Approx totals:
calories: 1105
protein: 94g
carbs: 92g

No workout today.

Rundown: Today was really good. Protein was higher than yesterday and carbs were below 100g.

Food Journal Tue 2/17

9:30
less than 1/2 cup oatmeal
1 small box raisins
1 scoop protein w/ water
245 calories

12:30
Boca burger on w.w. & 1 slice 2% cheese
spinach
305 calories

2:30
2 tbs yogurt w/ 2 strawberries & small amt cantaloup
50 calories

4:30
10 Ritz crackers
160 calories

7:30
1/2 turkey sanwich on w.w. /mustard
70 calories

10:00
protein shake
-1 scoop protein
-1 cup light soy
-6 slices frozen strawberries
small bowl Kashi cereal
300 calories

Approx calories: 1130
Protein: 73g
Carbs: 121

Workout: 40 min cardio. 20 min eliptical, 20 min stairmaster
Weights: shoulders

Rundown: Today was pretty good. I could have had a tad bit more protein and a little less on the carbs, but pretty good. The Ritz crackers are not really on the diet. They were out at work and I opted for those instead of the cheesecake that was eyeballin' me all day!

Food Journal Sat 2/14

Happy Valentine's Day!

9:45
2 slices w.w. toast w/ light butter
1 whole egg, 1 egg white scrambled
3 dark choc hearts (it's V-day!)

12:30
turkey sandwich on 2 sl w.w. bread w/ light mayo & mustard

3:30
beef w/ broccoli (homemade)
1/4 cup brown rice

7:00
salad w/ 1 svg sliced grilled chicken
-1/4 cup 2% cheese, 1 svg reg ranch
handful of dark chocs (didn't count, but way too many) : (

10:00 (so bad!)
small popcorn at movies
sour patch kids

Approx calories: 1850 way too high!

No workout today.

So, I said today would be better and clearly it wasn't. I've fallen into a bit of a slump. I definitely must get back on track if I want to reach my goal. I still have 5 weeks to lose 2% more bodyfat. I definitely think that is enough time. In my defense (lol), this diet plan I've been following is not super strict. I am allowing myself to have cheats here and there, although my "here and there" cheats have become too frequent. But, this is to show that it is possible to still reach your goals even if every single day and meal isn't perfect.

Weigh in: 138.4 lb, 20.6% bodyfat. (up .4 lb and up .4% bf)
My bad days are catching up with me. This week must be better if I want to have my numbers go in the downward direction vs. the upward direction.

Food Journal Fri 2/13

Ok, don't be alarmed by what you see for today. Today was a bad day. We had a Valentine's Day luncheon at work and I gave in the goodies. Sigh. But, tomorrow is a new day and will be beter.

9:30
less than 1/2 cup oatmeal
1 small box raisins
1.5 scoops protein w/ water
285 calories

12:00 (at the luncheon)
salad w/ Italian dressing light
fruit
2 tortilla chips w/ 1 spoonful taco meat
1/2 slice cheesecake
400 calories

3:00 (more from the luncheon)
salad w/ Italian dressing light
fruit
2 Chips Ahoy cookies
1 small pc choc cake
400 calories

6:00/6:30
protein shake
-1/2 cup soy milk
-1 scoop protein
bowl of cereal (Kashi)
500 calories

10:00
2 slices w.w. toast w/ sf preserves
150 calories

Approx calories: 1735 too much!

Rundown: Ok, so all the snacks were definitely on the diet. I gave in. I do have weak moments. Sometimes several. So, to try and balance some of that out, I tried not to eat too much for the rest of the day. I still could probably have done without the toast at 10. Ah well. Tomorrow will better.

No workout today.

Food Journal Thur 2/12

8:45
less than 1/2 cup oatmeal
1 small box raisins
1 scoop protein w/ water
245 calories

12:30
turkey burger w/ 1 tsp bbq sauce
salad w/ salad spritzer spray
200 calories

2:30
yogurt w/ 3 fresh strawberries
5 Hershey kisses & a small York pattie : (
235 calories


4:30
protein shake
-1 cup light soy
-1 scoop protein
-4 frozen sliced strawberries
small box raisins
195 calories

8:30
1/2 PB&J
120 calories

11:30
1 svg cod
1/2 cup carrots
1/2 cup cheesy spinach (1 slice 2% cheese)
1/2 cup light soy milk w/ 1 tsp sugar free choc syrup
1 tsp PB
240 calories

Approx stats:
calories: 1235
protein: 90g
carbs: 110g

Workout:
50 min cardio: 30 min stairmaster, 20 min eliptical
chest & abs

Your Lowfat Yogurt Might Be Bad

Yogurt is a common go-to snack for people being conscious of what they are eating. Be sure to read those labels. Just becasue it is "lowfat" doesn't mean it's the best choice.

Many lowfat yogurts have a ton of sugar. If your yogurt has 25 or more grams of sugar per serving, put it back! That's like eating a candy bar.

The sugar content should be less than 10 grams per serving. Lately, I've been eating Blue Bunny's light yogurt in vanilla. It has 7 grams of sugar per serving. Check out the links below for examples of good vs. bad yogurts.

This yogurt is not the best choice. It has way too much sugar.

This yogurt is a much better choice.

Now, check out the sugar in a Snickers bar.

Food Journal Wed 2/11

9:30
slightly less than 1/2 cup oatmeal
1 small box raisins
1 scoop protein w/ water
245 calories

12:30
1 svg shredded bbq chicken
1 sl w.w. bread
salad w/ salad spritzer spray
235 calories

2:30
yogurt w/ 3 fresh strawberries
105 calories

5:30
protein shake
-1 cup light soy milk
-5 frozen strawberry slices
-1 scoop protein
salad w/ 1 tbs Italian dressing
200 calories

7:30/8
turkey burger w/ sauted onions + A1
cheesy spinach (1 sl 2% cheese)
2 tsp PB
4 w.w. crackers
375 calories

10:30
salad
-green pepper, mushroom, tomato, blue cheese (small amts)
-1 tbs Italian dressing
75 calories

Approx totals:
calories: 1235
protein: 97g
carbs: 71g

No workout today.

Food Journal Tues 2/10

9:00
1/2 cup oatmeal
1 small pkg raisins
1 scoop protein w/ water
275 calories

12:00
chicken & veggie medley
salad w/ salad spritzer dressing spray (1 calorie per spray)
200 calories

2:30
yogurt w/ 3 fresh sliced strawberries
105 calories

5:00
turkey burger
1 slice w.w. toast w/ calorie free butter spray
200 calories

8:00
1/2 PB&J
135 calories

11:00
turkey burger w/ sauted onions
spinach w/ 1/2 sl of 2% cheese
1/2 ear corn on cob
270 calories

Approx totals:
calories: 1185 calories
protein: 100g
carbs: 87g (not counting veggies)

workout:
65 min cardio-35 min stairmaster, 30 min eliptical
weights: shoulders & abs

*Saturday 2/7 weigh in
138.0 lb 20.2% bodyfat (down .6 lbs and down .9% bf) steadily coming down.

Are Our Taste Buds Spolied?

What I mean by that question is, are we so inclined to choose foods that only taste good that we are sabotaging our ability to be fit and healthy?

I can't tell you how many times I've talked to people about opting for more healthy foods just to hear them balk at the mere mention of certain foods. Saying things like "I just don't like that," "it has no flavor," or "it tastes like paper." Well, to that, I say, so what!

Everything we put into our mouths can't be the most delicious thing ever. We have to stop eating for pleasure. When taste becomes more important than health, we have a problem. That's when the fat creeps up and settles onto our bodies. And I don't think any of us want that. I sure don't.

Take me for example, I don't particularly enjoy the taste of oatmeal. However, I find a way to eat it almost every single morning. And sure, white rice tastes a lot better than brown, but is that little taste difference really all that important? And to be honest, I don't really like strawberries. But, if I'm going to have fruit, I usually choose them because they are low in sugar.
So, here is my challenge to you. Give those foods that you don't necessarily like another chance. C'mon, just try it. This time, try them with a new, more positive attitude. Find a way to incorporate more, maybe not so tasty foods into your diet and just see what happens. What's to lose, a few pounds maybe? I'd take that challenge any day. Game on!

Food Journal Thur 2/5

8:30
oatmeal w/ 1 small box raisins (raisins do have sugar, but this svg is small & I wanted a change)
1 scoop protein w/ water
275 calories

11:30
1 baked chicken thigh
1/4 cup brown rice
broccoli
230 calories

2:30
1/2 svg turkey meatloaf
2 tbs sweet potatos
135 calories

4:30
1 slice provolone
4 w.w. crackers
170 calories

7:30-8
4 w.w. crackers
1/2 Think Thin bar
200 calories

10:00
large salad w/ cucumbers & 1 calorie spray dressing
1 svg cod
125 calories

1 cup coffee w/ 1 spoonful Cool Whip (my treat)
35 calories

Approx stats:
calories: 1170
protein: 90g
carbs: 92g

Workout: 40 min cardio-20 stairmaster, 20 min eliptical

Today was a good day!

Food Journal Wed 2/4

9:15
oatmeal w/ sprinkle sugar & light butter
1 scoop protein w/ water
240 calories

12:30
1 small svg spaghetti w/ w.w. noodles
green beans
300 calories

3:30
1 sl provolone cheese
4 w.w. crackers
170 calories

7:00
2 baked chicken wings (small)
~125 calories

7:30
1 svg cod
1 cup broccoli w/ 1/2 slice 2% cheese
140 calories

10:30
protein shake
-1 cup light soy milk
-6 slices frozen strawberries
-1 scoop protein
spoonful of Cool Whip for a treat : )
275 calories

Approx stats:
calories: 1250
protein: 105g
carbs: 75g

No workout today.

I would say today was excellent!!

Food Journal Tues 2/3

8:30
protein shake
-1 cup light soy milk
-1 scoop protein
130 calories

11:30
1 svg turkey meatleaf
1 spoonful mashed sweet potatos
green beans
200 calories

2:45
1 slice provolone cheese
4 w.w. crackers
170 calories

1 slice bday cake : (
(not sure, I would guess 300 calories)

4:30
3 turkey sausage links
1 whole, 1 egg white scrambled
2 sl w.w. toast w/ light butter
350 calories

8:00
1/2 svg turkey meatloaf
1 spoonful mashed sweet potato
100 calories

11:00
1 tsp natural peanut butter (late night sweet tooth)
~25 calories

Approx stats:
calories: 1375
protein: 85g
carbs: 85g (probably more, not sure about cake)

Today was okay considereing I had that darned cake. But calories were a tad high.

Food Journal Mon 2/2

9:30
oatmeal w/ light butter & sprinke sugar
1 scoop protein w/ water
(170 calories)

12:00
5 baked ckn wings
broccoli
(~400 calories)

3:15
protein shake w/ 1 cup soy milk
(130 calories)

6:30
turkey sandwich
-1 sl provolone
-2 sl w.w. bread
-mustard
broccoli
(300 calories)

9:30
protein shake w/
-1 scoop-1 cup soy milk
-4 frozen strawberry slices
(150 calories)

Approx calories: 1150
Protein :104 g
Carbs: ~54 (not counting veggies)

No workout today.

Watch Your Sodium Intake

According to the American Heart Association, a healthy American adult should eat less than 2300 mg of sodium per day.

2300 mg?! That's a lot, right? Not really. Sodium is in everything. You really have to pay attention to the nutrition facts on foods to make sure you're not getting too much. Stay away from processed foods, which is basically almost all of the food in the center aisles of the grocery store. If it comes in a box, it is likely processed.

If you're a fan of the easy frozen dinners, watch it. They pack a lot of sodium. Take for instance, Lean Cuisine's Sesame Chicken. It has 650 mg of sodium which is 27% of your daily allowance. Remember, this is just one meal. If you eat a couple of these in one day PLUS your other food you need to be eating, you are likley to go way over your daily allowance.

You don't want your diet to constantly contain high amounts of sodium becasue too much sodium in the diet leads to high blood pressure which then increases your chances of having a stroke or heart attack.

So, just try to keep this in mind the next time you're buying food and planning your meals. Low soduim!

Food Journal Sun 2/1 (Super Bowl Sunday!)

Let me first say, today was a bit of freebie for me with it being the Super Bowl and all. I had to allow myself a little wiggle room being that "Super Bowl Sunday" is code for National Junk Food Day! So, I did eat some junk, but I tried not to do too much damage. Check it out.

9:30
1 egg, 1 egg white scrambled
2 sl turkey bacon
1 sl w.w. toast w/ light butter

11:30
1 container Blue Bunny light yogurt

1:00
1/2 PB&J sandwich

workout

3:00 post-workout
1 Apex protein bar

5:00 (Super Bowl time)
1 small svg "Idaho Nachos" (basically a loaded potato skin w/o the skin)

6:30-8:00 (still Super Bowl time)
4 pc fried chicken wings
salad w/ light cheese and ranch
1 pc lemon cake
diet Dr. Pepper

3 light beers from 4:00 to 11:00

I can't figure the calorie stats since I had no real measures or nutriton facts for everything. But, I would venture to guess A LOT with the "fried" chicken and french fries and cake. The rest of the week I will be good.

Workout: 40 min cardio: 20 min eliptical and 20 min stairmaster (my favs if you can't tell. lol.)Weights: total body circuit

My MO

If you have recently started looking at my blog entries, I'd just like to reiterate my current goals (mentioned in previous blog 1/8/09).

I am trying to get my body "bikini ready" for my upcoming vacation in March.

If you've noticed, my diet is far from a figure contest prep diet. Since I'm not training for a show, I will not eat like I am. I will reserve that strict diet solely for contest prep. Instead, I am following a more lenient, but still effective diet for fat loss. I am allowing myself to eat "normal" stuff i.e. popcorn from time to time.

So yes, it is true! One can lose bodyfat without following a super strict diet that completely eliminates the things you like to eat.

Check in to see my daily food journal and see how I eat and the progress I make. I weigh myself and check my bodyfat every Saturday and post my results and the end of my food journal blog for that day.

As of Sunday February 1, I am 7 weeks away from my goal date of March 22. Stay tuned!

Food Journal Sat 1/31

9:00
1 scoop protein w/water
(80 calories)

12:30
2 pc french toast
1/2 egg yolk and 2 egg whites
3 pc turkey sausage
(450 calories)

4:00
burrito bowl from Chipotle
(not sure, but probably something ridiculous like 700 calories) : (

10:00
small popcorn (at movies) : (
(~200 calories)

Approx calories: 1430
No stats for protein and carbs since I can't determine the Chipotle stats.

Workout: 40 min cardio-30 min stairmaster, 10 min cross trainer
abs

Weigh in: 138lb bodyfat:21% (down 1 lb from last week, bodyfat still in the 21% range, although it came down to 21.1 from last week's 21.7 )

So, in total I'm down 4 lbs since starting and about 1% bodyfat.

Just Dust Yourself Off!

One thing that is really difficult about following a healthy lifestyle, is that not everyday will be perfect. You have to keep in mind that getting in shape, losing bodyfat, gaining muscle or whatever your goal is, is a process.

Look at your long-term progress rather than your day to day or meal to meal progress. If you have a bad meal or bad eating day, don't throw in the towel, just make sure your next meal or day is better. Things will balance out.

If you look at my eating habits, most days are really good, but there are days when I slip and eat something I shouldn't or wait too long before meals or eat too late. For example, if I have a meal, let's say lunch and I eat way too much; what I will do is eat lighter throughout the rest of the day. In doing so, I am still reaching my goal of losing bodyfat. So, if you find you've fallen off, just dust yourself off and pick yourself up again!

Food Journal Fri 1/30

8:30
oatmeal
1 scoop protein w/ water
(230 calories)

12:00
Boca burger on w.w. w/ 1 sl 2% cheese
broccoli
1 container Blue Bunny light yogurt
(380 calories)

4:30
large salad
chicken stack w/ tomato, squash and mushrooms
(550 calories)

11:30
2 glasses red wine
1/2 bowl of edamame
(~350 calories)

Total calories: ~1510
No stats for carbs and protein, I don't have the figures for my last meal.

No workout today.