Accountability
Thursday 4/26 thur and including Sunday 4/29
My diet was nonexistent ( I ate what ever I wanted ) exercise nonexistent did not exercise at all, H2O yeah right .
I took my food reaction and my trainer being out of town for a week to mean I could take a week off from exercise and dieting.
No excuses ,I messed up ,big time. It happens ,it is done , over . While I am sure the scale will reflect it tomorrow for my weight in ,it is what it is. Time to move onward .Time to get back on track .
I have been working part 30 hours a week and was considering quitting my current job. I am not happy there. The stress is making me nuts. I have started to update my resume, then last week the supervisor comes up to me and says" Do you still want the position you put in for??? Now you have to understand that I applied for this position months ago and had almost forgotten about it . I just kind of looked at her and said "sure ".
So I am back to full time starting this week and starting to train for my new position . I am hoping it will work out because honestly I can not handle much more stress from this employer .
I hope every one has a great week.
Sunday, April 29, 2012
Wednesday, April 25, 2012
Daily
Daily accountability
4/23,, diet 4.8 out of 5,, exercise circuit training, treadmill and walking ,, steps 13459,, H2O 64 ozs
On Monday I ate something that did not agree with me. Celiacs strikes again :( I have not had this strong of a reaction in almost 8 weeks.
Tuesday 4/24 ,I was down sick in bed most of the day and night.
My diet was nonexistent , exercise none, lots of liquid but I did not count .
Wednesday 4/25
Diet , I am eating better today but still totally off plan,, exercise none,, liquids ok but still not counting.
The pain is almost tolerable and should pass by tomorrow.
I am taking a rest week from weight training , I am hoping to have my strength back(from my reaction ) by tomorrow but I think I will wait until Friday before I try to get some miles on the treadmill .
There are days when I live well with my disease .Then there are days like Tuesday and today where I feel like the disease is winning. I feel like I am losing my ability to function again . Years of not being able to function are not that far in the past . I still remember them well. I refuse to go back there again.
Tomorrow WILL be a better day.
4/23,, diet 4.8 out of 5,, exercise circuit training, treadmill and walking ,, steps 13459,, H2O 64 ozs
On Monday I ate something that did not agree with me. Celiacs strikes again :( I have not had this strong of a reaction in almost 8 weeks.
Tuesday 4/24 ,I was down sick in bed most of the day and night.
My diet was nonexistent , exercise none, lots of liquid but I did not count .
Wednesday 4/25
Diet , I am eating better today but still totally off plan,, exercise none,, liquids ok but still not counting.
The pain is almost tolerable and should pass by tomorrow.
I am taking a rest week from weight training , I am hoping to have my strength back(from my reaction ) by tomorrow but I think I will wait until Friday before I try to get some miles on the treadmill .
There are days when I live well with my disease .Then there are days like Tuesday and today where I feel like the disease is winning. I feel like I am losing my ability to function again . Years of not being able to function are not that far in the past . I still remember them well. I refuse to go back there again.
Tomorrow WILL be a better day.
Sunday, April 22, 2012
Daily 4/21 and 4/22
4/21
Diet 4.9 of 5,, exercise treadmill and walking ,, steps 14205 ,,H2O 56 oz
4/22
Diet 4.5 of 5,, exercise treadmill and walking,, steps 14134 ,, H2O 68 ozs
Diet 4.9 of 5,, exercise treadmill and walking ,, steps 14205 ,,H2O 56 oz
4/22
Diet 4.5 of 5,, exercise treadmill and walking,, steps 14134 ,, H2O 68 ozs
Saturday, April 21, 2012
Daily 4/20
"Officially " in one-derland :)
198.4 :)
Daily accountability 4/20
Diet 5 of 5 ,, exercise circuit training , treadmill and walking ,, steps 20584,, H2O 68 ozs
198.4 :)
Daily accountability 4/20
Diet 5 of 5 ,, exercise circuit training , treadmill and walking ,, steps 20584,, H2O 68 ozs
Thursday, April 19, 2012
Daily 4/19
Daily accountability is becoming every couple days accountability ,lol
The past two mornings when I got on the scale it said 200.0,, BOTH days !!!are you kidding me .!! My weight is NEVER the same two days in a row.. whatever,,,,,,,My official weigh in is tomorrow Hoping the weight in under the 200 mark.
4/17
Diet 4.8 of 5, exercise circuit training ,treadmill and walking ,, steps 13080,, H2O 54 oz
4/18
Diet 4.9 of 5,, exercise Rest day,, did not count steps,, H2O bad really bad :(
4/19
Diet 5 of 5,, exercise circuit training ,treadmill and walking,, 20057 steps,, H2O 64 ozs
Dinner tonight was:
1 tsp(s) oil - olive
1.5 chicken breast(s) (1 breast is 4 oz)
1 carrots - large
3/4 oz mushrooms
2.6 oz broccoli - fresh
1/4 pepper(s) - bell (green - medium)
1/2 cup(s) bean sprouts
2 oz cabbage - shredded
2 tbsp(s) sauce - soy ( I omitted the soy sauce , I am intolerant of soy )
1.7 oz rice - brown (dry)
Directions:
1. Preheat a large skillet over medium heat and add olive oil. Sauté sliced chicken breast.
2. Add in a selection of your favorite vegetables, stir-frying long-cooking ones first like carrots, mushrooms, broccoli, and bell peppers. Add any quick-cooking vegetables like bean sprouts and cabbage.
3. Cook brown rice according to package directions.
4. Season mixture with soy sauce and serve over brown rice.
5. Tips:
1.7 oz dry = 1/4 cup dry = 3/4 cup cooked brown rice
1 whole = 1/2 cup carrots
2 oz = 1 cup shredded cabbage
1/4 whole = 1/4 cup chopped bell pepper
2.6 oz = 1 cup broccoli
3/4 oz = 1/4 cup mushrooms
The past two mornings when I got on the scale it said 200.0,, BOTH days !!!are you kidding me .!! My weight is NEVER the same two days in a row.. whatever,,,,,,,My official weigh in is tomorrow Hoping the weight in under the 200 mark.
4/17
Diet 4.8 of 5, exercise circuit training ,treadmill and walking ,, steps 13080,, H2O 54 oz
4/18
Diet 4.9 of 5,, exercise Rest day,, did not count steps,, H2O bad really bad :(
4/19
Diet 5 of 5,, exercise circuit training ,treadmill and walking,, 20057 steps,, H2O 64 ozs
Dinner tonight was:
Chicken & Vegetable Stir Fry
Ingredients:1 tsp(s) oil - olive
1.5 chicken breast(s) (1 breast is 4 oz)
1 carrots - large
3/4 oz mushrooms
2.6 oz broccoli - fresh
1/4 pepper(s) - bell (green - medium)
1/2 cup(s) bean sprouts
2 oz cabbage - shredded
2 tbsp(s) sauce - soy ( I omitted the soy sauce , I am intolerant of soy )
1.7 oz rice - brown (dry)
Directions:
1. Preheat a large skillet over medium heat and add olive oil. Sauté sliced chicken breast.
2. Add in a selection of your favorite vegetables, stir-frying long-cooking ones first like carrots, mushrooms, broccoli, and bell peppers. Add any quick-cooking vegetables like bean sprouts and cabbage.
3. Cook brown rice according to package directions.
4. Season mixture with soy sauce and serve over brown rice.
5. Tips:
1.7 oz dry = 1/4 cup dry = 3/4 cup cooked brown rice
1 whole = 1/2 cup carrots
2 oz = 1 cup shredded cabbage
1/4 whole = 1/4 cup chopped bell pepper
2.6 oz = 1 cup broccoli
3/4 oz = 1/4 cup mushrooms
Monday, April 16, 2012
Daily 4/15 and 4/16
Daily accountability
When I did not post yesterday 4/15 I should have known I was headed for trouble .
I have been EXTREMELY stressed at work for the past week or so. It finely came to a head today.I am still not sure how it is going to play out.
I either will be looking for a new job ( as in I may get fired ) or I will get a raise. How totally weird is that .?.? It is making me crazy :(
I will probably not know for sure until next week.
I did OK Sunday , My diet was 4.8 out of 5,, exercise treadmill and walking ,, steps 12777,, H2O could have been better 54 ozs.
Exercise today was circuit training ,treadmill and walking ,, steps 16826,, H2O intake was not so good 42 ozs.
I did OK with my diet today until I got home from work. I was a bit hungry but the snack I had planned should have been enough .But I must say that peanut butter and jelly sandwich and glass of milk tasted good .Instead of having another one I decided to post to my blog.
I have always reacted to stress by overeating (stuffing those feelings) I just plain don't know what else to do with that intense stress .The exercise helps. At one point it was so bad at work that I hung up on someone I was talking to on the phone, left my desk and went up to the gym ( 2 floors above my office) and got on the treadmill for half an hour. I felt a little more in control of my feeling when I got done .
But I still over ate because of the stress when I got home .
Now I am going to have a cup of unsweetened tea ,then I am going to try to sleep. Tomorrow with be a better day .
When I did not post yesterday 4/15 I should have known I was headed for trouble .
I have been EXTREMELY stressed at work for the past week or so. It finely came to a head today.I am still not sure how it is going to play out.
I either will be looking for a new job ( as in I may get fired ) or I will get a raise. How totally weird is that .?.? It is making me crazy :(
I will probably not know for sure until next week.
I did OK Sunday , My diet was 4.8 out of 5,, exercise treadmill and walking ,, steps 12777,, H2O could have been better 54 ozs.
Exercise today was circuit training ,treadmill and walking ,, steps 16826,, H2O intake was not so good 42 ozs.
I did OK with my diet today until I got home from work. I was a bit hungry but the snack I had planned should have been enough .But I must say that peanut butter and jelly sandwich and glass of milk tasted good .Instead of having another one I decided to post to my blog.
I have always reacted to stress by overeating (stuffing those feelings) I just plain don't know what else to do with that intense stress .The exercise helps. At one point it was so bad at work that I hung up on someone I was talking to on the phone, left my desk and went up to the gym ( 2 floors above my office) and got on the treadmill for half an hour. I felt a little more in control of my feeling when I got done .
But I still over ate because of the stress when I got home .
Now I am going to have a cup of unsweetened tea ,then I am going to try to sleep. Tomorrow with be a better day .
Saturday, April 14, 2012
Daily 4/14
Daily accountability
Diet 4.5 out of 5 ( had extra snack again today) Exercise rest day some walking ,,, steps 11427,, H2O 68 ozs
menu
breakfast oatmeal with blueberries and 2 poached eggs
lunch turkey sandwich
snack yogurt
snack peanut butter toast
dinner beef tacos
snack yogurt
I really to cut out the extra snacks ,, even if they are healthy snack to many is not a good thing.
Diet 4.5 out of 5 ( had extra snack again today) Exercise rest day some walking ,,, steps 11427,, H2O 68 ozs
menu
breakfast oatmeal with blueberries and 2 poached eggs
lunch turkey sandwich
snack yogurt
snack peanut butter toast
dinner beef tacos
snack yogurt
I really to cut out the extra snacks ,, even if they are healthy snack to many is not a good thing.
Friday, April 13, 2012
Monthly weigh, measure and fat %
I started working with a Registered Dietitian in March. I will be following the food plan she set up for me for 3 months
My trainer will do a monthly weigh, measure and fat % while I am on the program.
In the past 30 days :
I have lost 11 pounds
My body fat percent has dropped 1.80 percent . This equals approximately 9.50 pounds of body fat. I have done very well at losing fat instead of muscle. One of my goals is to maintain as much muscle as I can during my fat loss .
I have lost 11 inches over all .
Overall I am happy with my results but honestly I was hoping to get under 200 this week. That did not happen . Next week though is a DEFINITE possibility :)
Diet 4 out of 5 ( had extra snack today ) exercise circuit training and walking ,, steps 15998,, H2O not good 32 ozs
menu
breakfast protein shake
snack yogurt
lunch turkey sandwich
snack peanut butter toast
dinner chicken and cheese enchiladas ( one of my favorite meals on this plan )
extra snack peanut butter toast
My trainer will do a monthly weigh, measure and fat % while I am on the program.
In the past 30 days :
I have lost 11 pounds
My body fat percent has dropped 1.80 percent . This equals approximately 9.50 pounds of body fat. I have done very well at losing fat instead of muscle. One of my goals is to maintain as much muscle as I can during my fat loss .
I have lost 11 inches over all .
Overall I am happy with my results but honestly I was hoping to get under 200 this week. That did not happen . Next week though is a DEFINITE possibility :)
Diet 4 out of 5 ( had extra snack today ) exercise circuit training and walking ,, steps 15998,, H2O not good 32 ozs
menu
breakfast protein shake
snack yogurt
lunch turkey sandwich
snack peanut butter toast
dinner chicken and cheese enchiladas ( one of my favorite meals on this plan )
extra snack peanut butter toast
Chicken & Cheese Enchiladas w/ Tomatillo Salsa & Sour Cream
Ingredients:
1 chicken breast(s) (1 breast is 4 oz)
1/4 onion(s) - medium
1/2 oz spinach leaves - fresh
2 tortilla(s) - corn
1/4 cup(s) salsa - tomatillo ( used closer to 1/2 cup)
2 oz cheese - mozzarella (light, grated)
2 tbsp(s) cream - sour (light)
Directions:
1. Cook chicken breast and shred. Dice onions and sauté with spinach leaves.
2. Fill 2 corn tortillas with cooked and shredded chicken breast and cooked vegetables such as sautéed onions and spinach. Roll to enclose, and place in a casserole dish.
3. Top with tomatillo salsa and shredded mozzarella cheese.
4. Bake at 350°F until the cheese is melted.
5. Garnish with sour cream.
6. Tips:
2 oz = 1/2 cup mozzarella cheese
1/4 whole = 1/4 cups chopped onion
1 chicken breast(s) (1 breast is 4 oz)
1/4 onion(s) - medium
1/2 oz spinach leaves - fresh
2 tortilla(s) - corn
1/4 cup(s) salsa - tomatillo ( used closer to 1/2 cup)
2 oz cheese - mozzarella (light, grated)
2 tbsp(s) cream - sour (light)
Directions:
1. Cook chicken breast and shred. Dice onions and sauté with spinach leaves.
2. Fill 2 corn tortillas with cooked and shredded chicken breast and cooked vegetables such as sautéed onions and spinach. Roll to enclose, and place in a casserole dish.
3. Top with tomatillo salsa and shredded mozzarella cheese.
4. Bake at 350°F until the cheese is melted.
5. Garnish with sour cream.
6. Tips:
2 oz = 1/2 cup mozzarella cheese
1/4 whole = 1/4 cups chopped onion
Thursday, April 12, 2012
Daily 4/12
Daily accountability
I am officially at 30 pounds down since New Years :) I am doing a weigh in, measure and fat percent tomorrow. I will post the results . I am looking forward to it . My trainer was encouraging me to try to break in to one-derland this week but I think next week looks better for that to happen .
Diet 4 .8 of 5 ,, exercise circuit training and walking ,, steps 20186 , I had my granddaughters for a couple hours today and we went walking so my steps are GREAT today :) H2O not so great only about 40 ozs.
Menu
Breakfast sausage on dry toast and half an orange
lunch grilled ham and cheese sandwich
snack yogurt
snack protien shake
dinner baked fish and broccoli
I am officially at 30 pounds down since New Years :) I am doing a weigh in, measure and fat percent tomorrow. I will post the results . I am looking forward to it . My trainer was encouraging me to try to break in to one-derland this week but I think next week looks better for that to happen .
Diet 4 .8 of 5 ,, exercise circuit training and walking ,, steps 20186 , I had my granddaughters for a couple hours today and we went walking so my steps are GREAT today :) H2O not so great only about 40 ozs.
Menu
Breakfast sausage on dry toast and half an orange
lunch grilled ham and cheese sandwich
snack yogurt
snack protien shake
dinner baked fish and broccoli
Wednesday, April 11, 2012
Daily 4/11
Daily accountability
Taco salad
Ingredients:
3 cup(s) lettuce - Romaine
3 oz beef - ground - 95% lean
2 tsp(s) seasoning - taco
1/4 cup(s) beans - black (cooked)
1/2 tomato(es) - medium
1 1/2 oz corn
1/8 onion(s) - medium
1 oz cheese - Cheddar (low fat, shredded/grated)
salsa
2 tbsp(s) salad dressing - light
Directions:
1. In a pan over medium heat, brown ground beef. Drain fat. Stir in taco seasoning.
2. Dice tomato and mince onion.
3. Top Romaine lettuce with ground beef, black beans, tomato, corn, onion, and shredded cheese. Dress with salsa or light dressing.
4. Tips:
1 oz = 1/4 cup shredded low fat Cheddar cheese
1 1/2 oz = 1/4 cup corn
1/8 whole = 2 tbsp chopped onion
1/6 package = 2 tsp taco seasoning
Diet
5 out of 5, Exercise treadmill ,, steps 9784,, H2O 40 ozs not a good day for my water intake,
menu
breakfast sausage on dry toast and half an orange - I really need to find something else to have for breakfast
snack yogurt and almonds
lunch turkey sandwich
snack protein shake
dinner taco salad
Taco salad
Ingredients:
3 cup(s) lettuce - Romaine
3 oz beef - ground - 95% lean
2 tsp(s) seasoning - taco
1/4 cup(s) beans - black (cooked)
1/2 tomato(es) - medium
1 1/2 oz corn
1/8 onion(s) - medium
1 oz cheese - Cheddar (low fat, shredded/grated)
salsa
2 tbsp(s) salad dressing - light
Directions:
1. In a pan over medium heat, brown ground beef. Drain fat. Stir in taco seasoning.
2. Dice tomato and mince onion.
3. Top Romaine lettuce with ground beef, black beans, tomato, corn, onion, and shredded cheese. Dress with salsa or light dressing.
4. Tips:
1 oz = 1/4 cup shredded low fat Cheddar cheese
1 1/2 oz = 1/4 cup corn
1/8 whole = 2 tbsp chopped onion
1/6 package = 2 tsp taco seasoning
Diet
5 out of 5, Exercise treadmill ,, steps 9784,, H2O 40 ozs not a good day for my water intake,
menu
breakfast sausage on dry toast and half an orange - I really need to find something else to have for breakfast
snack yogurt and almonds
lunch turkey sandwich
snack protein shake
dinner taco salad
Tuesday, April 10, 2012
Daily 4/10
Chicken Pasta Primavera
Ingredients:
1 oz spaghetti - whole wheat (dry) ( I use gluten free pasta)
1/2 cup(s) sauce - tomato (meatless) ( I used spaghetti sauce already prepared )
1 1/4 chicken breast(s) (1 breast is 4 oz)( I used all ready prepared chicken breast)
3/4 cup(s) vegetables - mixed, fresh
1 oz cheese - Parmesan (grated)
2.6 oz broccoli - fresh
Directions:
1. Preheat oven to 350°F. Place chicken in a lightly greased baking dish and bake for about 40 minutes or until cooked through.
2. Place a steamer insert in a saucepan and fill with water to just below the bottom of the steamer. Cover and bring water to a boil. Place broccoli and other vegetables of your choice in steamer insert and cover. Steam for about 5 minutes or until tender.
3. Top whole wheat spaghetti with tomato sauce, chicken, and steamed veggies. Sprinkle with Parmesan cheese and enjoy.
4. Tips:
1 oz = 1/4 cup dry = 1/2 cup cooked whole wheat spaghetti
1 oz = 1/4 cup shredded Parmesan cheese
2.6 oz = 1 cup fresh broccoli
1 oz spaghetti - whole wheat (dry) ( I use gluten free pasta)
1/2 cup(s) sauce - tomato (meatless) ( I used spaghetti sauce already prepared )
1 1/4 chicken breast(s) (1 breast is 4 oz)( I used all ready prepared chicken breast)
3/4 cup(s) vegetables - mixed, fresh
1 oz cheese - Parmesan (grated)
2.6 oz broccoli - fresh
Directions:
1. Preheat oven to 350°F. Place chicken in a lightly greased baking dish and bake for about 40 minutes or until cooked through.
2. Place a steamer insert in a saucepan and fill with water to just below the bottom of the steamer. Cover and bring water to a boil. Place broccoli and other vegetables of your choice in steamer insert and cover. Steam for about 5 minutes or until tender.
3. Top whole wheat spaghetti with tomato sauce, chicken, and steamed veggies. Sprinkle with Parmesan cheese and enjoy.
4. Tips:
1 oz = 1/4 cup dry = 1/2 cup cooked whole wheat spaghetti
1 oz = 1/4 cup shredded Parmesan cheese
2.6 oz = 1 cup fresh broccoli
Daily accountability
Diet 5 of 5. Exercise treadmill, circuit training ,walking. Steps 15381. H2O 68ozs
menu
breakfast sausage on dry toast and half an orange
snack yogurt and almonds
lunch turkey sandwich
snack cottage cheese and grapes
dinner pasta primavera
Monday, April 9, 2012
Daily 4/9
Daily accountability
Diet 5 of 5,, Exercise treadmill ,circuit training and walking ,, steps 13975 , H2O 68 ozs
menu
Breakfast sausage on dry toast and half an orange
lunch turkey sandwich
snack yogurt
dinner chef salad
snack cheese and crackers
Diet 5 of 5,, Exercise treadmill ,circuit training and walking ,, steps 13975 , H2O 68 ozs
menu
Breakfast sausage on dry toast and half an orange
lunch turkey sandwich
snack yogurt
dinner chef salad
snack cheese and crackers
Sunday, April 8, 2012
Daily Easter Sunday 4/8/12
Daily accountability
Diet 5 out of 5, Exercise 30 min on treadmill and walking, steps 16914, H2o 72 ozs
menu
breakfast sausage on dry toast and half an orange
lunch turkey sandwich
snack yogurt
I know, I pretty much have the same most every day
snack protein shake
dinner beef tacos ( yes again ,lol)
I did not have a big Easter dinner today . My children all went to my youngest daughters home ( she lives about 5 hours away) for the weekend. I was not feeling good about my chances of staying on my plan if I went out of town ,so I volunteered to work today. Someone has to do it . Next year I will be in a better place to face a HUGE family dinner .
Diet 5 out of 5, Exercise 30 min on treadmill and walking, steps 16914, H2o 72 ozs
menu
breakfast sausage on dry toast and half an orange
lunch turkey sandwich
snack yogurt
I know, I pretty much have the same most every day
snack protein shake
dinner beef tacos ( yes again ,lol)
I did not have a big Easter dinner today . My children all went to my youngest daughters home ( she lives about 5 hours away) for the weekend. I was not feeling good about my chances of staying on my plan if I went out of town ,so I volunteered to work today. Someone has to do it . Next year I will be in a better place to face a HUGE family dinner .
Saturday, April 7, 2012
Daily 4/7
Daily accountability
Diet 4.5 out of 5. Exercise treadmill and walking ,steps 16267 H2O 54 ozs
menu
breakfast sausage on dry toast and half an orange
snack yogurt
lunch beef tacos
snack peanut butter on toast
dinner sweet potato chips, broccoli and cottage cheese ( in place of steak) . Beef steak was to be on the menu for dinner and I just could not handle any more meat protein today
Diet 4.5 out of 5. Exercise treadmill and walking ,steps 16267 H2O 54 ozs
menu
breakfast sausage on dry toast and half an orange
snack yogurt
lunch beef tacos
snack peanut butter on toast
dinner sweet potato chips, broccoli and cottage cheese ( in place of steak) . Beef steak was to be on the menu for dinner and I just could not handle any more meat protein today
The DREAD - MILL
I am not working today but I am on my way to my office gym to use the treadmill. My office is close to my home,only 3 blocks away ,and I will walk over and back . Have I mentioned how much I dislike the treadmill. IMMENSELY comes close to how much I dislike the treadmill .
My idea of cardio is a brisk walk around the block. My trainer suggested that maybe stepping it up a bit this week would be good. I am trying to break into one-derland.
SO I have ,for some reason, ( insanity comes to mind ) committed to 5 days of cardio on the treadmill( my trainers idea ) in the next 7 days . This is in addition to my normal work outs . I am sooooooooooo excited NOT.. BUT some times you have to come out of your comfort zone
My idea of cardio is a brisk walk around the block. My trainer suggested that maybe stepping it up a bit this week would be good. I am trying to break into one-derland.
SO I have ,for some reason, ( insanity comes to mind ) committed to 5 days of cardio on the treadmill( my trainers idea ) in the next 7 days . This is in addition to my normal work outs . I am sooooooooooo excited NOT.. BUT some times you have to come out of your comfort zone
Friday, April 6, 2012
Daily 4/6
Daily accountiliby
Fresh Fish Tacos
Ingredients:
1.5 mahi-mahi fillet(s) (1 filet is 4 oz)
1 tsp(s) oil - olive
1/4 tomato(es) - medium
1 jalapeno pepper(s)
1/8 onion(s) - medium
1 tbsp(s) cilantro - fresh
juice - lime
3 tortilla(s) - corn
Directions:
1. Brush mahi-mahi with olive oil. Grill or broil until cooked through and flakes easily with a fork.
2. Chop tomato and jalapeno. Mince onion and cilantro. Combine tomato, onion, cilantro, lime juice, and jalapeno to taste.
3. Serve the fish on warm corn tortillas with the salsa.
Tips:
1/8 whole = 2 tbsp chopped onion
1/4 whole = 1/4 cup chopped tomato
1.5 mahi-mahi fillet(s) (1 filet is 4 oz)
1 tsp(s) oil - olive
1/4 tomato(es) - medium
1 jalapeno pepper(s)
1/8 onion(s) - medium
1 tbsp(s) cilantro - fresh
juice - lime
3 tortilla(s) - corn
Directions:
1. Brush mahi-mahi with olive oil. Grill or broil until cooked through and flakes easily with a fork.
2. Chop tomato and jalapeno. Mince onion and cilantro. Combine tomato, onion, cilantro, lime juice, and jalapeno to taste.
3. Serve the fish on warm corn tortillas with the salsa.
Tips:
1/8 whole = 2 tbsp chopped onion
1/4 whole = 1/4 cup chopped tomato
Diet 4.8 out of 5 ( extra fruit again today , I hope this is not a pattern ) Exercise circuit training and walking, steps 12769, H2O 64 oz
menu
breakfast sausage on dry toast and an apple
snack yogurt
lunch turkey sandwich
snack protein shake
dinner fish tacos and grapes
I had the wrong day, I thought my weigh,measure ,fat percent was set for today . It was not ,it is next week.
I did get weighed and I am 'officially ' 4 pounds from one-derland . So this week seems like a good week to vamp up the cardio . As much as I hate the DRED-mill , I will be using the treadmill ( inaddtion to my normal workouts) to see if I can get under 200 by next friday .
Thursday, April 5, 2012
Daily 4/5
Daily accountability
Diet 4.8 out of 5 (had extra fruit today) Exercise circuit training and walking ,, steps 16997,H2O 52 oz
menu
breakfast sausage on dry toast and half an orange
snack yogurt
lunch veggie enchiladas (recipe below )
grapes after lunch
snack apple and peanut butter
dinner chicken & vegetable stir fry
Some of my meals are vegetarian . Before my diagnoses of celiacs I was vegan or vegetarian for most of my adult life. When I became ill , I was intolerant of many of the foods I had relied on for protein while vegan . I am able to tolerate most of them now (except gluten and soy ) My RD wants me to eat as much protein as I can but she also understands that large amounts of aminal protein is difficult for me so she did include quite a number of vegetarian meals in my menu plan.
I have been on my RD's menu plan for about thirty day so tomorrow my trainer is doing a weight, measure and the DREADED FAT PERCENT then will compare to last month . I am looking forward to it but at the same time I am a bit apprehensive .
****Edit to add **** I was wrong about the date for weight,measure and fat percent . It is not until next week.
Diet 4.8 out of 5 (had extra fruit today) Exercise circuit training and walking ,, steps 16997,H2O 52 oz
menu
breakfast sausage on dry toast and half an orange
snack yogurt
lunch veggie enchiladas (recipe below )
grapes after lunch
snack apple and peanut butter
dinner chicken & vegetable stir fry
Some of my meals are vegetarian . Before my diagnoses of celiacs I was vegan or vegetarian for most of my adult life. When I became ill , I was intolerant of many of the foods I had relied on for protein while vegan . I am able to tolerate most of them now (except gluten and soy ) My RD wants me to eat as much protein as I can but she also understands that large amounts of aminal protein is difficult for me so she did include quite a number of vegetarian meals in my menu plan.
Vegetable Enchiladas
Ingredients:
2 tortilla(s) - corn
1/2 cup(s) beans - pinto (cooked)
1/2 cup(s) salsa
2 oz cheese - Cheddar (low fat, shredded/grated)
2 tbsp(s) cream - sour (light)
1/4 oz spinach leaves - fresh
1/4 cup(s) onion(s) - medium
Directions:
1. Preheat oven to 350°F. Chop half onion. In a saucepan over medium heat, sauté onions and spinach.
2. Fill corn tortillas with pinto beans and sautéed vegetables. Roll to enclose, and place in a casserole dish. Top with salsa and shredded cheese. Bake at 350°F until cheese is melted. Garnish with sour cream.
3. Tip: 2 oz. shredded low fat Cheddar cheese is ½ cup.
2 tortilla(s) - corn
1/2 cup(s) beans - pinto (cooked)
1/2 cup(s) salsa
2 oz cheese - Cheddar (low fat, shredded/grated)
2 tbsp(s) cream - sour (light)
1/4 oz spinach leaves - fresh
1/4 cup(s) onion(s) - medium
Directions:
1. Preheat oven to 350°F. Chop half onion. In a saucepan over medium heat, sauté onions and spinach.
2. Fill corn tortillas with pinto beans and sautéed vegetables. Roll to enclose, and place in a casserole dish. Top with salsa and shredded cheese. Bake at 350°F until cheese is melted. Garnish with sour cream.
3. Tip: 2 oz. shredded low fat Cheddar cheese is ½ cup.
I have been on my RD's menu plan for about thirty day so tomorrow my trainer is doing a weight, measure and the DREADED FAT PERCENT then will compare to last month . I am looking forward to it but at the same time I am a bit apprehensive .
****Edit to add **** I was wrong about the date for weight,measure and fat percent . It is not until next week.
Wednesday, April 4, 2012
Daily 4/4
Daily accountability
Todays menu
breakfast sausage on dry toast and 1/2 an orange
lunch turkey sandwich
snack yogurt
Dinner chicken pasta primavera
snack cottage cheese and grapes
Diet 5 of 5 :) exercise walking , steps 12360,, H2O 72 oz
Todays menu
breakfast sausage on dry toast and 1/2 an orange
lunch turkey sandwich
snack yogurt
Dinner chicken pasta primavera
snack cottage cheese and grapes
Diet 5 of 5 :) exercise walking , steps 12360,, H2O 72 oz
Chicken Pasta Primavera
Ingredients:
1 oz spaghetti - whole wheat (dry) ( used gluten free of course)
1/2 cup(s) sauce - tomato (meatless)
1 1/4 chicken breast(s) (1 breast is 4 oz)
3/4 cup(s) vegetables - mixed, fresh
1 oz cheese - Parmesan (grated)
2.6 oz broccoli - fresh
Directions:
1. Preheat oven to 350°F. Place chicken in a lightly greased baking dish and bake for about 40 minutes or until cooked through.
2. Place a steamer insert in a saucepan and fill with water to just below the bottom of the steamer. Cover and bring water to a boil. Place broccoli and other vegetables of your choice in steamer insert and cover. Steam for about 5 minutes or until tender.
3. Top whole wheat spaghetti with tomato sauce, chicken, and steamed veggies. Sprinkle with Parmesan cheese and enjoy.
4. Tips:
1 oz = 1/4 cup dry = 1/2 cup cooked whole wheat spaghetti
1 oz = 1/4 cup shredded Parmesan cheese
2.6 oz = 1 cup fresh broccoli
1 oz spaghetti - whole wheat (dry) ( used gluten free of course)
1/2 cup(s) sauce - tomato (meatless)
1 1/4 chicken breast(s) (1 breast is 4 oz)
3/4 cup(s) vegetables - mixed, fresh
1 oz cheese - Parmesan (grated)
2.6 oz broccoli - fresh
Directions:
1. Preheat oven to 350°F. Place chicken in a lightly greased baking dish and bake for about 40 minutes or until cooked through.
2. Place a steamer insert in a saucepan and fill with water to just below the bottom of the steamer. Cover and bring water to a boil. Place broccoli and other vegetables of your choice in steamer insert and cover. Steam for about 5 minutes or until tender.
3. Top whole wheat spaghetti with tomato sauce, chicken, and steamed veggies. Sprinkle with Parmesan cheese and enjoy.
4. Tips:
1 oz = 1/4 cup dry = 1/2 cup cooked whole wheat spaghetti
1 oz = 1/4 cup shredded Parmesan cheese
2.6 oz = 1 cup fresh broccoli
Tuesday, April 3, 2012
Daily 4/3
Daily accountability
Diet 4 out of 5 ( had an extra serving of yogurt ),, Exercise circuit training and walking,steps 14658,,
H2O 84 ozs
Today's menu
Breakfast, sausage on dry toast ,half an orange
Lunch, Grilled ham and cheese sandwich with a side of cottage cheese ( more protein at a setting than I am comfortable with so I had half at lunch and half a little later)This recipe is also from my RD .I was surprised how well it grilled up .
snack ,yogurt
Dinner Amys frozen dinner black bean tamale verde with broccoli and cauliflower on the side
snack peanut butter toast
Diet 4 out of 5 ( had an extra serving of yogurt ),, Exercise circuit training and walking,steps 14658,,
H2O 84 ozs
Today's menu
Breakfast, sausage on dry toast ,half an orange
Lunch, Grilled ham and cheese sandwich with a side of cottage cheese ( more protein at a setting than I am comfortable with so I had half at lunch and half a little later)This recipe is also from my RD .I was surprised how well it grilled up .
snack ,yogurt
Dinner Amys frozen dinner black bean tamale verde with broccoli and cauliflower on the side
snack peanut butter toast
Grilled Ham & Cheese Sandwich w/ Cottage Cheese
Ingredients:
2 slice(s) bread - whole wheat (I use gluten free bread of course )
4 oz ham - deli
1 oz cheese - Swiss (reduced fat)
1 tbsp(s) mustard - spicy
1/2 oz spinach leaves - fresh
4 oz cheese - cottage (1%)
Directions:
1. Warm skillet over medium heat on stovetop.
2. Assemble sandwich by spreading mustard on each side of bread. Place ham, cheese, and spinach leaves on one slice of bread and top with other slice of bread.
3. Spray pan with cooking spray. Heat sandwich on each side until both sides are browned and cheese is melted.
4. Enjoy sandwich with cottage cheese on the side.
2 slice(s) bread - whole wheat (I use gluten free bread of course )
4 oz ham - deli
1 oz cheese - Swiss (reduced fat)
1 tbsp(s) mustard - spicy
1/2 oz spinach leaves - fresh
4 oz cheese - cottage (1%)
Directions:
1. Warm skillet over medium heat on stovetop.
2. Assemble sandwich by spreading mustard on each side of bread. Place ham, cheese, and spinach leaves on one slice of bread and top with other slice of bread.
3. Spray pan with cooking spray. Heat sandwich on each side until both sides are browned and cheese is melted.
4. Enjoy sandwich with cottage cheese on the side.
I have a spray bottle for my olive oil so I use that instead of a cooking spray.
Monday, April 2, 2012
Daily 4/2
Daily accountability
Diet 5 of 5,, exercise circuit training and walking ,,steps 15498,, H2O 54 oz
I have to say that yesterday and today are the first days that I have been really REALLY hungry since starting my RD's menu plan ,I am not sure why .Maybe being over tired is effecting me .
menu
breakfast protein shake
snack yogurt
lunch turkey sandwich
snack peanut butter on toast
dinner taco salad
Diet 5 of 5,, exercise circuit training and walking ,,steps 15498,, H2O 54 oz
I have to say that yesterday and today are the first days that I have been really REALLY hungry since starting my RD's menu plan ,I am not sure why .Maybe being over tired is effecting me .
menu
breakfast protein shake
snack yogurt
lunch turkey sandwich
snack peanut butter on toast
dinner taco salad
Taco Salad
Ingredients:
3 cup(s) lettuce - Romaine
3 oz beef - ground - 95% lean
2 tsp(s) seasoning - taco
1/4 cup(s) beans - black (cooked)
1/2 tomato(es) - medium
1 1/2 oz corn
1/8 onion(s) - medium
1 oz cheese - Cheddar (low fat, shredded/grated)
salsa
2 tbsp(s) salad dressing - light
Directions:
1. In a pan over medium heat, brown ground beef. Drain fat. Stir in taco seasoning.
2. Dice tomato and mince onion.
3. Top Romaine lettuce with ground beef, black beans, tomato, corn, onion, and shredded cheese. Dress with salsa or light dressing.
4. Tips:
1 oz = 1/4 cup shredded low fat Cheddar cheese
1 1/2 oz = 1/4 cup corn
1/8 whole = 2 tbsp chopped onion
1/6 package = 2 tsp taco seasoning
3 cup(s) lettuce - Romaine
3 oz beef - ground - 95% lean
2 tsp(s) seasoning - taco
1/4 cup(s) beans - black (cooked)
1/2 tomato(es) - medium
1 1/2 oz corn
1/8 onion(s) - medium
1 oz cheese - Cheddar (low fat, shredded/grated)
salsa
2 tbsp(s) salad dressing - light
Directions:
1. In a pan over medium heat, brown ground beef. Drain fat. Stir in taco seasoning.
2. Dice tomato and mince onion.
3. Top Romaine lettuce with ground beef, black beans, tomato, corn, onion, and shredded cheese. Dress with salsa or light dressing.
4. Tips:
1 oz = 1/4 cup shredded low fat Cheddar cheese
1 1/2 oz = 1/4 cup corn
1/8 whole = 2 tbsp chopped onion
1/6 package = 2 tsp taco seasoning
Sunday, April 1, 2012
Daily 4/1
Daily accountability
Diet 5 or of 5 , even the frozen dinner is on the approved list from my RD,
exercise walking, H2O 64 oz,, steps 13251
menu
breakfast, dry toast , sausage and half an orange
lunch , turkey sandwich with a side of cottage cheese
snack , yogurt
snack, apple and peanut butter
dinner, Amy's@ enchilada verde ,, This is a frozen dinner,, one of the few I can eat because of my celiac's . I am working a lot of extra hours this week so Amy@ may be cooking dinner a couple of times this week . I am a little concerned that the extra sodium may push up the scale this week so I will "" water up"" ,lol
Diet 5 or of 5 , even the frozen dinner is on the approved list from my RD,
exercise walking, H2O 64 oz,, steps 13251
menu
breakfast, dry toast , sausage and half an orange
lunch , turkey sandwich with a side of cottage cheese
snack , yogurt
snack, apple and peanut butter
dinner, Amy's@ enchilada verde ,, This is a frozen dinner,, one of the few I can eat because of my celiac's . I am working a lot of extra hours this week so Amy@ may be cooking dinner a couple of times this week . I am a little concerned that the extra sodium may push up the scale this week so I will "" water up"" ,lol
Weigh in
My top weight was 256
I started tracking my weight again on
Dec 28 2011
12/28/11= 232.8 START WEIGHT
1/4/12= 227.2 -5.6
1/11/12= 225.8 -1.4
1/17/12= 221.4 -4.4
1/25/12= 218.4 - 3.0
2/1/12= 218.4 -0.0
2/8/12= 218.4 -0.0
2/15/12= 217.6 -0.8
2/22/12= 216.4 -1.4
2/29/12= 215.6 -0.8
3/7/12= 214.6 - 1
3/14/12= 211.6 -3
3/21/12= 209.6 -2
3/28/12= 207.0 -2.6
4/1/12= 205.6 - 1.4
4/12/12= 202.4 - 3.2 ... officially down 30 pounds
4/21/12= 198.4- 4.0 " officially"under 200 pounds
I had to really look for pictures of me
I am about 230 in this one
My (dream ) goal weight is 149
but I will be SUPER DUPER happy with 159
This picture is of me and some of my brothers and sisters taken about 10 years ago.
I am on the far right .I am about 165 in this picture .
I started tracking my weight again on
Dec 28 2011
12/28/11= 232.8 START WEIGHT
1/4/12= 227.2 -5.6
1/11/12= 225.8 -1.4
1/17/12= 221.4 -4.4
1/25/12= 218.4 - 3.0
2/1/12= 218.4 -0.0
2/8/12= 218.4 -0.0
2/15/12= 217.6 -0.8
2/22/12= 216.4 -1.4
2/29/12= 215.6 -0.8
3/7/12= 214.6 - 1
3/14/12= 211.6 -3
3/21/12= 209.6 -2
3/28/12= 207.0 -2.6
4/1/12= 205.6 - 1.4
4/12/12= 202.4 - 3.2 ... officially down 30 pounds
4/21/12= 198.4- 4.0 " officially"under 200 pounds
I had to really look for pictures of me
I am about 230 in this one
My (dream ) goal weight is 149
but I will be SUPER DUPER happy with 159
This picture is of me and some of my brothers and sisters taken about 10 years ago.
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