Workout for the week

Sorry for the long absence! Now that my kids are on the school track, I can breathe again.

I'm going to change things up a bit and take a break from the food/exercise journal. I think you get the idea. If it was particularly helpful for you, let me know and I will bring it back in the future.

For now, I'm going to focus on a weekly workout and add in workout and diet tips on the other days.

Here is the workout for the week. You can do this one at home!

1. Find a sturdy chair, or use a bottom step or a bench. Whatever you use, it should be no more than knee height. Step up and down on the bench, starting with the same leg each time, for 5 minutes. Repeat on the other side.

2. Do 20 push-ups (they can be on your knees or full military style). Then, facing away from the same bench/step you used in #1, place your hands on the bench/step, (hands should be behind your buns, fingers facing your buns), do 20 tricep dips. Remember, the more your bend your knees, the easier it is, so adjust as needed. Also, elbows should point back as much as possible, and your buns should be as close to the bench/step as is possible without sitting on it.

3. Do a 1-minute wall sit (back on a wall, knees at 90 degrees, weight on your heels). Shake it out and repeat for a second minute).

4. Repeat #2

5. Do 50 crunches with feet flat on the floor. Then, twist your knees as far to the right as you can do comfortably, shoulder blades still on the floor. Crunch up to the center 50 times. Repeat with knees to the left.

6. Repeat #2

This is an all-over body workout that should take 30-45 minutes depending on how many breaks you take. Do this every other day until Monday, when I'll send another workout your way.

Between now and then, if you get chance to go to Big 5, Dick's, Target, TJ Maxx, Fred Meyer, or any other store that carries exercise bands, pick up a medium intensity band. Also, a jump rope will come in handy soon, so grab one of those as well. When you stand on the jump rope with both feet, you should be able to bring the handles to your chest (elbows will be at 90 degrees).

Have fun! I'd love to know how the workout goes, so keep me posted!!!

9/1/10

If you could see my kitchen right now, you would know why I took the day off yesterday! I fell into bed at 9pm and didn't stir until morning.

Speaking of fixing up the house...I looked up calorie counts (which is a measure of how much energy you use) for painting the house (which I've been doing non-stop for days) 202 per hour, and other household chores (which I've been doing in addition to the painting) about 70-100 calories per hour, for light housework, depending on the chore.

What I find most interesting, is that in a day of housework and painting, you would burn (and I know I have both by how tired and how hungry I've been) up to an additional 1,100 calories doing 5 hours of painting and 3 hours of normal household chores. (What I did yesterday)

Contrast that with sitting at a desk for 8 hours: at 46 calories per hour for 8 hours, you burn just 368 calories. That's a difference of 732 calories.

Keep in mind how your activity level affects your calorie needs. If your job requires you to sit at a desk all day, you will likely require hundreds of calories less per day, than someone who is moving around all day!

Here's today's log:

8:30am: 1 liter of water mixed with 1 package of Zip Fizz (10 calories)

9:30am: 3 cups greens tossed with the juice of 1/2 lemon and 1 tsp sugar, 1/4 avocado, 6 ounces
turkey breast: (320 calories)

Noon: 4.5 servings broccoli (I steam this in the microwave for 6 minutes) then add 5 egg
whites (cook for an additional 3-4 minutes until egg whites are cooked), top with
1/4 avocado and season with more sea salt (300 calories) and a diet Coke.

2:30pm: Cup of watermelon (50 calories)

3:00pm: 1/2 tbsp homemade peanut butter, 1 (homemade) strawberry protein shake
(5 strawberries, 1/2 cup water, 2 packets no sugar sweetener, handful or two
or ice, sprinkle of salt, dash of vanilla, mix in the blender)....90 calories for the
shake and 50 for the peanut butter (140 calories total)

5pm: 2 medium red potatoes with 1 tsp butter melted on top and sea salt to taste. I then diced
1/4 avocado on top of the potatoes. I ate 1/2 cup baby peas topped with 1/2 tsp butter
as well. Yummy!!!! The potatoes are salty and buttery and the avocado is creamy and
full of fantastic flavor. I don't even need to say how good sweet peas are...do I?
(390 calories)

5:30pm: 1 cup Chex cereal topped with 1/2 tbsp ground flaxseed, 1/2 tbsp peanut butter, and
1/2 cup milk (235 calories)

8:00pm: 1 cup watermelon, 1 serving tortilla chips topped with 1/4 diced avocado, 3 pear halves
(no sugar added, canned pears), topped with 1/2 cup of granola (I also sprinkled
the pears with nutmeg and cinnamon...wow!!!) (560 calories)


(1,955)

Here's what I did for exercise
1 hour on my elliptical at home (My machine says I burned 1,000 calories but I say it's closer to
700!)
6 miles of road biking (about 25 calories per mile) = 150 calories

8/31/10

For those of you who are new to the blog, please keep in mind that I am not suggesting you eat like I do. I know my habits are not the norm. However, maybe you will see a recipe or see some patterns in my eating, that help you on your quest to be more healthy.

That being said, my diet is not perfect. I do try to eat 10 servings of vegetables most days, and I try to eat the least amount of processed food possible. I am able to work in a moderate amount of "junk food," and still feel great...no hunger or feelings of deprivation.

I had a friend ask why I don't eat the egg yolks. Yolks are good for you. They contain lots of B vitamins, iron, and protein. I do not prefer the flavor of yolks, so I choose to dump them down the drain and save my fat and calories for things I do like. Each egg yolk contains about 4 grams of fat and 50 calories (the white has the remaining 20 calories). Both the yolk and the white contain protein. I would rather have egg whites on my salad and use my calories for the diced avocado that I adore.

Life is full of choices. My key to feeling satisfied at each meal, is to weigh what is important to me. I like the flavor of balsamic vinegar, but I don't miss the olive oil. Therefore, I dress my salads with straight vinegar and bank my calories for something I really want.

Here's what I ate today:

8:00am: Zip Fizz with 1 liter of water (10 cal)

9:30am: 4.5 servings of broccoli topped with 1/4 avocado (205 calories)

11:00am: Zip Fizz with 1 liter of water (10)...I'm blitzing my house...I'm on a roll and want to

keep it going!!!

2:30pm: 1 hour on my elliptical at home. My machine says I burned 1,000 calories...I know better. It's probably closer to 700 calories.

3:30pm: I'm quite hungry by now, so I make

myself a salad...much like dinner last night:

3 cups mixed greens, 1 serving of lasagna (I dump the noodles and eat

just the cheeses and sauce as a condiment for the salad),

I add 1/2 cup cottage cheese to the salad for a protein boost)

I top off the salad with 1/4 avocado (300 calories total)

After the salad, I'm still hungry and I eat the following layered concoction:

1 cup corn Chex, 1/2 cup cheerios, 1 serving cottage cheese, 1/2 diced

banana, 1/2 tbsp ground flaxseed, 1 tsp brown sugar, 15

peanuts and 15 raisins (400 calories)

4pm: Coke Zero (Still working on the house!)

7pm: Salad...just like lunch, but with 1/3 cup of peas added (340 calories)

I also eat 2 pieces of bread with 1/4 avocado (270 calories)

I finish the meal with 1/2 banana, 15 peanuts and 15 raisins (146 calories)

I'll finish the evening with a protein shake for an addition 90 calories..recipe in previous posts

Total for the day = 1,771

8/30/10

5:15am - Zip Fizz with 1 liter of water (10 cal)

8:30am - I am feeling extremely tired and hungry. Sometimes an extra Fizz will work, but I can tell it won't cut it today. I need some calories. It may be hormone-induced, or it could be the change in the weather, but I'm feeling off. The key for me, on these types of days, is to not eat the wrong kinds of foods. What is usually easy, becomes hard when I feel like this. Unfortunately, I'm out of all of the foods I would normally eat. I'll go to the store later, but that doesn't help me right now. I search my cupboard and fridge and decide on the following:

1. 30 green grapes: 100 calories
2. 14 cashews, 20 raisins, 20 almonds, 1 cup of cheerios, 1 cup of corn Chex (mixed): 558 cal.
3. 7 Sun Chips topped with 5 egg whites (cooked)...hey, they taste gross plain and I'm out
of bread, cheese, and vegetables...gotta get the protein down the hatch: 170 calories

9:30am workout: Stretch for 5 minutes, do a pilates/yoga fusion with a friend who is a fantastic teacher! I'm sweating, and tired in every muscle. Since I'm low-energy today, I choose the elliptical machine that reads calories the highest. Now, I know this is true, but on a day that I am not motivated, it helps my morale. Working out is a bunch of mind games...as long as you stay in the game, no worries!!! I finish my calorie goal (easy on this machine) and call it a day!
Maybe something more intense tomorrow? (I burned about 650 calories)

Noon: 1 head of cauliflower, cut and steamed, topped with 1 ounce extra sharp cheddar: 265 cal
1 piece of bread with 1/4 tbsp butter: 125 calories
1/2 cup cottage cheese mixed with 1/2 diced banana and 1/4 packet no-cal sweetener...I
like Stevia: 85 calories

2:30pm - 20 grapes (66 calories)

4pm - Coke Zero (not healthy, but tasty!), 1 cup watermelon (60 calories)

5:30pm - large plate of greens (about 3 cups), topped with 2 tbsp balsamic vinegar (plain)
We were having vegetarian lasagna for dinner. I don't like pasta, so I ate the
cheese and sauce of one piece of lasagna as a condiment to my salad. I also had
2 pieces of bread with 1/2 tbsp butter. I also topped my salad with 2 servings
of low-fat cottage cheese (650 calories)
After dinner: 1 serving of low-fat cottage cheese, 1/2 banana, 1/2 tsp honey: 150 calories

8:30pm: 1/2 cup no-sugar-added Dryers Ice Cream, 1 TBSP natural peanute butter, 1 TBSP
ground flaxseed, sprinkle of cinnamon, topped with 1 cup Cheerios, 1 cup corn Chex
(I layer this concoction, something like a sundae. It's sweet, crunchy, salty, savory,
has protein and fiber so it's filling...I love it. My family was having lemon meringue
pie, so I needed something!) 440 calories

2,679...high calorie day...but I've been really hungry...again, maybe hormones, but also I had sore muscles over the weekend from a fantastic workout and I know my body is trying to rebuild.

As always happens at times like these, I'll be back on track in a couple of days. No reason to stress out or beat myself up about it!

Other than the cereal and the 3 pieces of bread, and the 1/2 scoop of ice cream, everything else is natural. I've consumed about 7 servings of vegetables and 4 servings of fruit. In addition, I ate peanut butter, almonds and cashews (healthy fat), cottage cheese (low-fat, healthy protein), flaxseed (great for you with lots of fiber and omega-3 fats), egg whites (more low-fat, healthy protein)...all-in-all, a good day!

8/26/10

8:30am: 10 almonds, 10 cashews, 15 raisins (200 calories)

9:00am: Zip Fizz with 1 liter water (10 calories)

11:30am: Strawberry Protein Shake (90 calories)...e-mail me for recipe

Noon: 1 1/2 cup steamed green beans (I buy the organic frozen beans from Costco), 1/2 ounce extra sharp Tillamook white cheddar (grated on top of the beans), sea salt to taste (125 calories)

2pm: A plate full of chopped romaine hearts topped with 6 ounces of chicken breast and 1 tbsp low-fat balsamic vinaigrette (400 calories)

3pm: 2 homemade spelt pancakes (e-mail me for the recipe) and 1 cup of 1% milk (500 cal)

7:30pm: 2 servings of canned beans (not super yummy...but I'm out of fresh/frozen veggies and in need of a fix) topped with 2 ounces of chicken breast (180 cal)

8:30pm: 25 almonds, 17 cashews, 35 raisins, 1 1/2 cup corn Chex, 1 1/2 cup cheerios (I mix these all together for my own trail mix...it's salty, sweet and crunchy!!) (660 cal)

9:00pm: 40 grapes (140 calories)

Total for the day: 2,205

For an easy calorie check on your food, go to www.calorieking.com

A different kind of post

No food and exercise journal for today or yesterday. I was involved in putting on a wicked disco party and did not take the time to journal during the day. I will start back tomorrow.

For today, here are the top five ways to lean down and feel better

1. Stay away from high-fructose corn syrup.

It doesn't taste good and it messes with your ability to feel full. Also, there is some evidence that it is addicting. You will have to read labels because it is everywhere...including in Rice Crispies! The last time I went searching for barbecue sauce I found about 20-30 different brands...only two contained real sugar!!

2. Eat 5-10 servings of non-starchy (corn and potatoes are starchy) vegetables each day.

I know it sounds like a lot, but it will keep you full, provide you with vital nutrients for your body, and you will lean down without being hungry. Aim for about 1-3 servings at each meal. You can round out the meal with a serving of meat the size of a deck of cards and a small serving of starch (potatoes, bread, etc).

3. Get at least 7 hours of sleep each night.

You can google sleep diet for more information. A lack of sleep will make you more hungry...and you will crave carbs and sweets which are a quick source of energy for a sleep-deprived body.

4. Exercise for 30-60 minutes 5-6 days of the week.

Not only is exercise a great stress-reliever, it is also good for your skin. New studies have found people who exercise regularly have fewer wrinkles and healthier skin.

5. Don't sweat the small stuff!

Cortisol is realeased in our bodies when we are stressed out. Too much will lead to fat deposits in the belly...even in otherwise thin people.

8/26/10

Welcome to my blog! Below, you will find my food and exercise journal for the day. As you will see, my diet is not perfect. This is real life...crazy mom schedule, hormonal eating and all. In spite of this, I manage to eat in a way that keeps me lean and full of energy for my vigorous daily exercise.

I do not believe that everyone can/should eat exactly like I do. However, you are welcome to take from this blog whatever helps you on your quest to eat better and get in shape. Of course, if you have questions, comments or need clarity, please contact me via e-mail or on my cell phone. 503-709-5811. tetfitness@yahoo.com

Have a happy, healthy day!!!!

7:30am: Zip Fizz (from Costco) with 1 liter of water (10 calories)

8:45: Stretch for 10 minutes.

As for cardio, I have a caloric goal each time I work out. The goal is always the same number, but because some cardio machines read high (elliptical machines) and some read lower (treadmill, stair climber, most high-quality exercise bikes), the amount of time it takes to meet this goal varies from day-to-day. I've been trying to hit my caloric goal on a particular bike in under and hour and today I did it in 58:17...so I'm happy.

For weight training, I did the chest press machine, the rear fly machine, dumbbell bicep curls and dumbbell tricep press-backs for 4 minutes each exercise. (16 minutes of lifting). I stayed with the same exercise for the entire 4 minutes but took very short breaks when absolutely necessary. Fun, fun fun!!!

11:30: Cobb salad at Oswego Grill (my girlfriend's birthday). Dressing on the side (but I didn't use it). I also traded the bacon out for avocado. It had black olives (which I detest, but decided not to pick out), blue cheese and diced turkey. 1/2 salad had about 200 calories without dressing. Plus 1/2 piece of bread with about 1/4 tbsp butter...about another 100 calories (300 total)

I also had 3 glasses of diet Coke. Not healthy at all, but I do love it! I have it when I go out or at parties, but I try not to have it in my house. I can feel the effects of it for days afterward...yuk.

3:30: The other half of the salad.

I also eat 3 (rather large) homemade spelt pancakes (you can request the recipe, if you are interested). These are one of my favorite things and my kids love them. I don't top them with syrup, but I sprinkle a little bit of sugar in them. I've done the math with the ingredients (again, I can e-mail you the details if you are interested) and the total calorie count for my sering is about 930 calories (including the 1/2 cup of 1% milk I use to wash it down).

I really haven't eaten much all day, and I don't feel full when I'm done (but surely not hungry either), and they are full of great fiber and protein...so no worries.

I will have a protein shake (at about 100 calories) before I go to bed...probably around 10pm for another 100 calories.

Today weighs in at about 1740 calories. I haven't been hungry at all (except while I was making the pancakes...which is why I made them...better to eat something healthy and filling and homemade!) I also won't get 10 servings of veggies in today...a goal I try to reach more often than not. The salad had about 3-4 cups of greens and there is a serving of strawberries in the shake, so 4-5 servings is just all right. I'll shoot for more tomorrow!

8/24/10

I have been posting on the wrong blog for the last few days. I'll figure it out and cut and paste to fill in the blanks. For those of you who have been following the blog, I apologize. I really have been posting every day!

5:15am: Zip Fizz with 1 liter of water (10 calories)

8:30: 1 hour on the elliptical machine at home (Machine says I burn 1000 calories, but it reads 20-30% high, so I estimate I burn 700)

9:30am: 5 egg whites (100 calories)

I had clients this morning and a busy day...I'm not hungry and I'm on the move, so food is not on my mind. I am thirsty, and a bit tired, so I choose liquid and a bit more caffeine.

Noon: Zip Fizz with 1 liter of water (10 calories)

I'm finally back home and I'm starving. I decide to fill up first with some vegetables, protein and healthy fat. I wash it all down with diet ginger ale.

3:30pm: 5 servings of steamed broccoli, 5 egg whites and 1/2 avocado, 1 servings baked chips from Trader Joe's (420 calories)

After my 3:30 meal I feel great and I start on a project. I'm hungry a few hours later. I've had a bunch of veggies and I'm craving some carbs. I get some protein in the yogurt and the milk I have on my cereal, but this is really a pleasure meal and not highly nutritious.

6:30pm: 1 serving Trader Joe's baked salt and vinegar chips, 1 cup vanilla yogurt from Trader Joe's (310 calories)
2 bowls chex cereal, 2 cups of milk, 2 tbsp natural peanut butter, 2 tbsp flaxseed (900 calories)
By now I'm in a calorie deficit for the day, so a 900 calorie meal doesn't make me feel groggy, but replenishes me at this point in the day. It will be my last meal of the day. I'll put a little protein and a few carbs in me right before bed with a low-calorie, high protein shake.

10pm: Protein shake (5 strawberries, 1 scoop Trader Joe's Aria protein, pinch of salt, dash of vanilla, handful of ice, 1/8 cup milk, 1/2 cup water) Total of about 100 calories

Total for the day: 1850 calories

Commentary for 8/20/10

Please note, that I've stated approximate calorie counts next to the food, and a meal tally at the end of each meal. I hope this extra piece of information helps. It's amazing how even the healthiest meals can add up, that's why I like to use my calories for protein and vegetables (some fruits) first, and then pad a little bit with some empty carbs for my taste buds! My body needs the nutrients from the vegetables, fruits and protein...if it doesn't get them, it will continue to ask for more food, even though I already have enough calories. Then, the extra calories get stored as fat. Also, I avoid anything with high-fructose corn syrup like the plague, as this will mess with your hunger signals so you never feel satisfied or full.

8:30am: Zipp Fizz (10 calories) with 1 liter of water (I slept in! Catching up on sleep is the best thing I do for myself every week. Your muscles rebuild during rest periods; both downtime from exercise as well as actual REM sleep. Also, your appetite will vastly increase if you are low on sleep, because your body is in need of energy, and food is an energy source. Unfortunately, your body will use the energy and then store the excess calories as fat. (You can google sleep diets to read more on that).

9:30: 1 hour of elliptical at home. My baby sis is coming over, so I need to get done with exercise and get showered and ready for the day. Today, exercise is a means to an end...instead of an end unto itself like it usually is for me. Elliptical machines tend to read calories at least 20 and sometimes 40 percent high. My home machine reads really high. It tells me I burned 1,000 calories...no way!!! I estimate somewhere around 600 is accurate. Treadmills are probably the closest to accurate...maybe 10-15% high. Hey, people like machines that tell them they burn a ton of calories...just like we like clothing brands that err on the side of small instead of big sizes. So, manufacturers set the machines to read high. If you want to read more about that, you can google the brand of machine and ask for how accurate the calorie count on that particular machine is.

Noon: 5 egg whites (20 calories each and), 2 cups of chopped fresh veggies (40-50 calories?), 1/2 ounce extra sharp vintage white cheddar (40 calories), salt to taste (I throw all of these into a bowl, cover the bowl and microwave for 2 minutes, stir and microwave for another minute)

2 servings of Chex cereal (250 cal), 2 tbsp peanut butter(200 cal), 1 tbsp ground flaxseed (30 cal), 1 1/2 cups 1 % milk (I usually buy from Trader Joe's because all of their milk/dairy is hormone-free. I don't put out the cash for organic, but I do not buy meat or dairy with hormones. You can google meat/dairy with hormones for more info)...these I eat all together. I put the peanut butter to the side of a bowl in a little glob and take bits of it with each bite of cereal. I haven't eaten all day, so the egg white / veggie mix won't cut it, and my cupboards are bare, so I search for the healthiest and still yummy way to fill my gut. The Chex is really just empty calories, but the flaxseed has healthy omega-threes and fiber, the milk has calcium and protein, the peanut butter has healthy fat, some protein and some fiber.

The tally for this meal is around 600 calories.

4:15pm: That last meal really stayed with me. As usual, bigger meals don't make me feel great, and lunch was big for me. However, I didn't eat breakfast and I was pretty hungry. I'm hungry again now, but I know we're going out for dinner. I eat just enough to fill my gut and get more protein and vegetables in me. 2 servings of steamed broccoli (50 calories), 1/4 avocado (70 cal), 1/2 cup 1% cottage cheese (50 calories), 1 TBSP low-sugar strawberry jam from Trader Joe's (30 calories). 200 calories...much better size of meal for me.

6:30pm: 2 cups watermelon (I'm guessing about 150 calories...you can look it up on calorieking.com if you want a more precise count), 1 serving low-fat Cheetos-style chips (from Trader Joe's) 130 calories, 1/2 cup cottage cheese (50 cal), 1 TBSP low-fat jam (30 calories).

(360 calories for this meal)

8:30pm: Dinner at a VVietnamese restaurant: 1/3 bowl of chicken noodle soup, 1/5 plate of chicken peanut curry over the top of a side of steamed broccoli (no rice).

I could look this up for a more accurate count, but I would guess 200 calories for the soup (the noodles are where the calories are there..plus some sugar in the broth), 300 calories for the chicken curry...even though I ate very little, the coconut milk in the sauce is extremely calorie dense! 50 calories for two servings of plain steamed broccoli. 550 calories for this meal. Can you imagine if I had added rice to that tally? Ouch!!

10:30pm: 1 banana (100 cal), 1 cup of fat-free plain Greek yogurt(120 cal...I did add a packet of no-cal sweetner...Stevia is natural and the best choice) from Trader Joe's, 1 TBSP low-fat strawberry jam from Trader Joe's (I added that to the yogurt as well. 30 calories) , 1/2 bag of Wild Harvest Organic microwave popcorn from Albertson's (225 calories), 1 liter of diet Sprite.

475 calories.

2,185 for the day

Keep in mind, that this is a maintenance day for me. I'm down to about 1,500-1,700 calories if I want to drop weight. I also exercise very intensely, so my calorie count will be about 800-1,000 higher than if I did not burn those calories during a workout. I refuse to starve my muscles or myself. As I've said before, though, I don't let myself stay hungry, but I don't eat until I'm full, just until I'm not hungry anymore.

8/20/10

Sorry this was not up last night! I'm trying out a different format for this post. Please find following the skeletal version of my food and exercise. If you would like more information, please check the commentary version/

8:30am: Zip Fizz with 1 liter of water

9:30: 1 hour of elliptical at home

Noon: 5 egg whites, 2 cups of chopped fresh veggies, 1/2 ounce extra sharp vintage white cheddar

2 servings of Chex cereal, 2 tbsp peanut butter, 1 tbsp ground flaxseed, 1 1/2 cups 1 % milk

4:15pm: 2 servings of steamed broccoli, 1/4 avocado, 1/2 cup 1% cottage cheese, 1 TBSP low-sugar strawberry jam from Trader Joe's.

6:30pm: 2 cups watermelon, 1 serving low-fat Cheetos-style chips (from Trader Joe's), 1/2 cup cottage cheese, 1 TBSP low-fat jam.

8:30pm: Dinner at a Vietnamese restaurant: 1/3 bowl of chicken noodle soup, 1/5 plate of chicken peanut curry over the top of a side of steamed broccoli (no rice).

10:30pm: 1 banana, 1 cup of fat-free plain Greek yogurt from Trader Joe's, 1 TBSP low-fat strawberry jam from Trader Joe's, 1/2 bag of Wild Harvest Organic microwave popcorn from Albertsons, 1 liter of diet Sprite.

8/19/10

5:15am: Zip Fizz

I'm not hungry for breakfast, so I skip it. I'm a big believer in listening to my body. Some days it needs fuel right away, and sometimes it doesn't.

9am: I mix another Zip Fizz and sip it until 9:45 when I begin my workout. I can tell I have a lot of energy and I'm going to do some tough intervals today, so the extra Fizz will come in handy right now. I get on the Treadmill and do 50 minutes of backward, sideways and forward intervals. I finish with some intense intervals on the elliptical machine and then 20 minutes of abs. You can contact me if you would like more detailed information on my workout.

Noon: 1 bottle of water on the way home from the gym. I sweat a ton and I need to replenish.

12:30: Diet Coke at Subway. My kids are eating lunch, but I don't like their food...I'm really picky. I'm hungry, but I'll eat when I get home. The Coke is not healthy...actually, it's really bad for me, but it will tide me over for a bit.

1:45: I finally eat. 6 oz leftover chicken breast from last night, a big bowl of microwaved green beans (I cook them for 6 minutes...they are the organic beans from Costco). I add 1 tsp of butter and some sea salt to the beans. I drink a Zero Vitamin Water with the meal.

3:30pm: I'm hungry, so I have a bowl of Chex with 1 cup of milk, 1 tbsp of natural peanut butter and 1 tbsp ground flaxseed. (The Chex is all simple carbs...I get some protein with the milk, some monounsaturated fat from the p.b. and some great omega 3 fatty acid and fiber from the flaxseed). This meal is a yummy treat!

4:30: I'm thirsty and I chug a Zero Vitamin Water

6pm: I eat a green salad with the rest of the chicken (about 4 ounces) from dinner last night. I dress the salad with 2 tbsp of the low-fat lime dressing I cooked the chicken with last night. I also eat a bowl of dry Chex cereal with 1 1/2 cups of milk (I drink in a cup), 1 tbsp flaxseed mixed with 2 tbsp peanut butter and 1/2 serving of raisins. (I dip the cereal in the p.b/flaxseed mixture and pop a raisin in with the mix. It's an awesome treat...crunchy, salty and sweet!

I also have two more of the organic sandwich cookies. If it's worth it, it's worth it!

8:30: 1 cup of rooibois tea with milk and stevia.

10:30: 20 cherries and diet 7-up.

8/18/10

5:15: Drinking the Fizz with 1/2 liter of water

8am: Bowl of steamed broccoli with 1/2 oz of extra sharp vintage white cheddar from Tillamook and 5 egg whites (I'm out of avocado...I don' like the cheese as much, but a little bit of fat is necessary for optimal absorption of vitamins and minerals as well as making your meal stay with you. You don't need too much, though...a few grams. In 1/2 ounce of cheese there are about 4.5 grams of fat and 45 calories. I recommend sharp cheeses as they add maximal flavor in very small amounts.

9:30am: Zero calorie Vitamin Water. I have a hard time drinking plain water, but I can drink flavored waters and mineral waters. The Vitamin Water is my new favorite find, as it is lightly sweetened with stevia...a natural sweetener...and has vitamins. You can get them at most stores right now, for about $1.00.

9:45: 45 minutes of PiYo (a Pilates and Yoga fusion...awesome!!!) and 1 hour and 15 minutes of moderate biking. I sprint about 5 minutes toward the end, but I'm dragging a bit today.

11:45: Zero Calorie Vitamin Water

Noon: One stalk of romaine chopped and dressed with the juice of 1 lime, 1 tsp turbinado sugar and sea salt. I top it with 1/4 avocado and 5 egg whites. (I put the egg whites in a bowl and nuke them for two minutes, stirring each 30 seconds. No dirty pan!)

I also eat 1 piece of Pugliese bread with another 1/4 avocado, sprinkled with sea salt.

I'm still craving salt after all the sweating, so I top off my meal with 2 handfuls of organic, trans-fat free microwave popcorn.

3pm: 20 cherries

5pm: Scott comes home and we are both hungry, so we eat an early dinner. I have 6 ounces of chicken breast. I've salted the chicken with sea salt and browned both sides and then dressed it with low-fat lime vinegrette from Newman's Own (I also pour all of the extra oil off of the top before I use this dressing...but it sure is delicious!). I cover the pan and cook on low heat for 5 minutes per side. I slice the chicken, plate it, and pour on the remaining juices from the pan.

In addition to the chicken, I have a large portion of broccoli (dressed with 1 tsp butter and a bit of sea salt) and two pieces of pugliese bread topped with 1/4 avocado.

When I finish dinner I'm still a bit hungry. For dessert, I eat a bowl of Chex topped with 1 tbsp of ground flaxseed (I buy it ground up at Trader Joe's and store it in the freezer), 1 cup of 1% milk and 1 TBSP all-natural peanut butter.

I also eat 1 organic sandwich cookie. They don't have less sugar than the regular kind, but they are trans-fat free, use no corn sweetener, and they truly taste good. That really hits the spot.

8:30: I'll finish my evening with a bunch of liquids. I am drinking diet ginger ale. Not exactly a health food, but we all have out vices!

TMI for 8/17/10

5:30am: I can't sleep, so I mix up my Zip Fizz and hop on the elliptical machine for 50 minutes and then stretch for 5.

7:30am: Big bowl of steamed broccoli, 1/2 avocado, 5 egg whites. I'm leaving for work and won't be snacking again for about 5 hours...the extra 1/4 avocado should help tide me over. I don't measure the broccoli, but it's probably 3-4 servings worth. May as well get it in right now!

Noon: I'm hungry after working and eat a nectarine until I can get home and eat some protein.

12:30: I'm hungrier than I thought...more than I like to be. I eat 6oz of rotisserie chicken (I carefully blot off the abundant oil with paper towels...I'm in it for the protein). 1 serving of baked potato chips from Trader Joe's, a handful of blueberries and three strawberries. 1/2 cup milk, 2 pieces of bread and 1 tbsp butter.

Lunch is actually too big of a meal...I don't usually wait that long to eat. Ideally, eating every 3 hours keeps my blood sugar from tanking. Between the meal and the two 6 hour nights of sleep, I'm beat. I take a nap.

3:30: The last nectarine is calling my name, so I oblige. I tend to crave what I have at my house. If I keep healthy stuff I stay on the right track. My husband and kids would love to have cookies and candy and chips around all of the time, but I simply don't buy it regularly. I start to crave things I don't even like, if they are around long enough. Self-restraint is easier when I'm at the store!

7:30pm: We've been at a barbecue for a while, and I'm finally loading a plate. I'm pretty hungry! I eat about 8oz of chicken. It's a little bland, so I dip it in ketchup and mustard. I take small portions of homemade corn and bean salsa and a small portion of yummy vegetable frittata. I keep side dishes to about 2 TBSP each. I do load my plate with my lime-dressed salad. I go back for a second helping of the salad and another TBSP each of both side dishes. I eat a few handfuls of blueberries and a few pieces of watermelon as well.

8:45: Back at home and still a touch on the hungry side. I've given my dinner time to rest. I don't like to eat too much at once, as it takes 20 minutes for hunger signals to turn off. At this point, I can tell I need something more. I eat a taro roll a friend made (yummy! They are soft and sweet and fresh...if you've been to a Luau in Hawaii, you've had them, but they are not as good as the ones Bonita makes). I also eat a cup of Wheaties mixed with a cup of blueberries and 1 percent milk. Still hungry, so I have a second bowl. Now I feel great. I'm not full, but I'm not hungry anymore either. Perfect!

Commentary on 8/16/10

As for the exercise, I do something different every, single day. I'm trying to keep the blogs short and to-the-point, so if you wish for more details, I'm happy to share.

As for the many, many snacks during the day, I spent the day painting and couldn't be bothered to make a meal. I never eat by the clock, but always by my appetite. When I start to get hungry, I give my body 200-300 calories. My main goal is to get as many fruit and vegetables down the hatch and enough protein to rebuild my muscles after my workouts. I try to eat about 15 grams of protein in at each sitting, as that is all your body can absorb in one sitting.

The food combinations I make are essentially the same each meal: heavy on the veggies and protein, low in carbs, moderate amounts of healthy fats (you can see I'm partial to avocados right now). I like simple and fast most of the time. Mostly, I hate to be hungry. I like the energy and stamina that my diet gives me. Plus, the ingredients I use are fresh and light, and they taste wonderful!

Food and Exercise for 8/16/2010

5:15am: 1 liter of H2O mixed with a Zip Fizz (natural caffeine and a bunch of B vitamins). I like to wake up and hydrate.

7am: Home after my client and starving. I avoid heavy carbs in the morning (like cereal and toast) as they make me tired and even more hungry. Instead, I eat 5 egg whites, 1/4 avadado and a big bowl of steamed broccoli. This will keep me energized for my 9:45am workout

8am: Tired...only 6 hours of sleep...short by 1-2 hours. I mix myself another Zip Fizz (not ideal, but I'll sip it over the next 2-3 hours and get another liter of H20).

9:45am: Get to the gym and stretch for 10 minutes. I hold each stretch for at least 1 minute. Then, I get on the stair climber (the big one) and work out for 1 hour and 16 minutes. I work in some wicked intervals (you can e-mail me for details). Then, I do my 200 military-style push-ups (again, ask me if you wish for details).

Noon: Home from the gym and very thirsty. I eat 2 cups of watermelon and drink 1/2 a liter of carbonated H20. I eat a 6 ounce container of Chobani greek yogurt (this stuff is full of protein and is awesome, with only 5 ingredients). I mix in 1/4 cup of plain fat free greek style yogurt to make it more tart. Mostly, I'm just thirsty, but a little protein and carbs will keep the massive hunger at bay when I get hungry later.

2:20: Hungry. I am in the middle of a project and don't want to lose momentum, so I eat a serving of baked potato chips from Trader Joe's (yes, I count them). I also finish off the Diet Coke in my fridge. I don't keep it in the house, because I know it makes me feel off, but if it's there, I drink it. My self control works only in the grocery store!

2:30: Jack is hungry so I make him egg whites and throw some in for me as well. I eat 8 egg whites, and 1/4 avocado.

4pm: Hungry and thirsty, I eat a cup of watermelon, 1 Chobani yogurt and a serving of baked potato chips.

5:30pm: 1/2 cup of blueberries as a pick-me-up before my client.

8:30pm: 6oz chicken breast, a plate full of salad greens dressed with lime juice, sea salt and a sprinkling of turbinado sugar (from Trader Joe's), 2 pieces of crusty bread with butter, 1 nectarine, 1/2 cup of blueberries, 1 corn on the cob.

9:30pm: 1 bowl of Wheaties with 1 TBSP of natural peanut butter and 1 cup of hormone free 1 percent milk.

First Day Back

I'm back!

Beginning tomorrow evening, and each day afterward, I will post my daily food and exercise. Hopefully, this will be helpful to those of you who have asked me what I do to stay in shape and how I eat. For better or worse, you will now have a window into my world.

As always, comments and questions are welcome. I'm happy to tweak recipes and/or give exercise advice. So, stay in touch!