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.