9 posts from May 2008

Breakfast
Oatmeal (like yesterday but I added crasins!)
flavored tea
Orange juice

Snack
Apple

Lunch
Ham sandwich on whole wheat with lettuce, cucumbers, swiss cheese, Miracle Whip and mustard
Baked Lay's Chips

Snack
Strawberries

Dinner
Veggie burger
Brown Rise Pilaf

Breakfast
Oatmeal (same as yesterday)
Flavored Tea (110)

Snack
Apple (80)

Lunch
Club sandwich (500)

The calorie count is an estimate. I didn't eat the chips that came with it! It could have been worse.

Snack
nothing

Dinner
Veggie burger
Brown Rice Pilaf
chicken noodle soup
Flavored Tea

Breakfast
Oatmeal (same as yesterday
Orange Juice

Snack
Banana

Lunch
Lean Cuisine Dinner (280)

Tempted to eat Munchos! I resisted!

Snack
Apple

I'm very hungry! I didn't get to go home for lunch so I had to eat the frozen meal I had here.

Dinner
Veggie burger
Brown Rice Pilaf
1/4 serving lasagna
Flavored Tea

Snack
Popcorn
2-30 calorie fruit bars

Let's try this again! I didn't have luck with this the first time I tried it but I'm not giving up yet! I'm hoping to write down everything I eat in a day and figure out the calories and try to burn them off. As it turns out, at my current weight I burn about 1300 calories a day just by the walking that I do and sleeping. Of course, this is during the work week. On the weekend, I'm a little more motionless. I have to change that. The weather is bad today but I have to start somewhere. My husband suggested walking up and down the stairs in the building here and I may need to do that today to avoid the rain.

Here's what I have eaten so far.

Breakfast
Apple (80)
6 strawberries (45)
Orange Juice (110)
Oatmeal with almonds, cottage cheese, and cinnamon and sugar (310)
Total: 545

Snack
Wheat bread with peanut butter (165)
Total: 165

Lunch
1/2 Ham sandwich on wheat bread with cucumbers, tomatoes, lettuce, & salad dressing (310)
String cheese (50)
Total: 360

Snack
Other half of sandwich from lunch (calories counted above)

Total so far: 1070

Dinner
Brown Rice Pilaf (?)
Veggie Burger

The diet is back on! I am more determined than ever to loose this damn weight! I went to a new doctor this week and hopefully all the test will come out okay. In the meantime, he told me to buy and read this book, Eat, Drink and Weight Less. It's pretty good. It's a lot like what I was trying to do but with more information and a better plan. I haven't read the whole thing yet but I plan on it. I'm going to put some of the info from the book here so I can get to it from anywhere. (I need an iPhone!)

The Nine Turning Points
1. Eats lots of vegetables and fruits
2. Say Yes to good fats
3. Upgrade your carbohydrates
4. Choose healthy proteins
5. Stay hydrated
6. Drink alcohol in moderation (optional)
7. Take a multivitamin every day
8. Move more
9. Eat mindfully all day long

Number 7 is going to pose a real problem for me. I have a hard time remembering to take medicine. In fact, I forgot to take it today. I'll be right back.

I'm getting hungry for lunch so I'm going to take a break for lunch.

Happy Mother's Day to all the mothers out there!

I fell off the diet wagon and have been having a hard time getting back on. This past weekend was Apple Blossom and there wasn't even a thought about dieting or trying to be good. All I ate was crap. As before, I must start to exercise this week and really stick to my diet. Here's my new menu. I've made some changes again.

Tuesday 5/6/08
Breakfast - oatmeal with cottage cheese, almonds, and cinnamon
Snack - Activia & Apple
Lunch - turkey/tuna sandwich, carrots, banana
Dinner - Cod, brown rice, salad, asparagus
Snack - single serve lite popcorn

Wednesday 5/7/08
Breakfast - oatmeal with cottage cheese, almonds, and cinnamon
Snack - Activia & Apple
Lunch - turkey/tuna sandwich, carrots, banana
Dinner - Cod, brown rice, salad, asparagus
Snack - cottage cheese and mandarin oranges

Thursday 5/8/08
Breakfast - oatmeal with cottage cheese, almonds, and cinnamon
Snack - Activia & Apple
Lunch - turkey/tuna sandwich, carrots, banana
Dinner - out
Snack - single serve lite popcorn

Friday 5/9/08
Breakfast - oatmeal with cottage cheese, almonds, and cinnamon
Snack - Activia & Apple
Lunch - turkey/tuna sandwich, carrots, banana
Dinner - Cod, brown rice, salad, green beans
Snack - cottage cheese and mandarin oranges

Saturday 5/10/08 - AM only
Breakfast - oatmeal with cottage cheese, almonds, and cinnamon
Snack - Activia & Apple

Shopping List (Food Lion)
Onion (bag)
1 medium-size red onion, finely diced
salad (1 bags)
carrots (1 bag)
bananas (4)
apples (4)
oranges (4)
1 cup short-grain brown rice
2 cups low-sodium chicken stock
Peanut butter
salad spray
Ketchup
Coffee
Black Beans (2 cans)
mushrooms (4 cans)
almonds (2 kinds)
extra lean ground beef (1 lb.)
ground pork or lamb (8 oz.)
chicken breast (4)
Tuna (2 cans)
Oatmeal (plain)
whole wheat bread (thin)
To Go Cups
Fish
frozen green beans (1 bags)
frozen asparagus (1 bag)
frozen peas (add to rice)
Frozen Low cal dinner
Chipped beef for Mike
eggs (1/2 doz.)
Silk
Cottage Cheese (large)
Activia blueberry (1 packs)
Activia strawberry (1 pack)
plain nonfat yogurt (1/2 cup)

Flour tortillas (6")

Brown Rice Pilaf

This recipe serves:

4

Preparation time :   10 minutes
Cooking time :   55 minutes

Ingredients
1 cup short-grain brown rice
1 tablespoon olive oil
1 medium-size red onion, finely diced
2 cups low-sodium chicken stock
salt to taste
freshly ground black pepper

Cooking Instructions
1. Place the rice in a large, deep bowl and cover with water. Drain and repeat until the water runs clear. Run your fingers through the rice several times to fluff the kernels.

2. Heat the oil over medium heat in a large, heavy saucepan. Add the onions and cook for 3 to 4 minutes, until the onions become translucent but not brown.

3. Add the rice and the stock and bring to a boil over high heat.

5. Reduce the heat, cover and simmer for 30 to 45 minutes, until the liquid is absorbed.

6. Remove from the heat and allow to sit, covered for 10 minutes. Add the salt and pepper, and fluff with a fork.

Nutrition Facts Serving Size about 1/2 cup Amount Per Serving Calories 233 Protein 6 g Total Carbohydrate 41 g Dietary Fiber 2 g Soluble Fiber 0 g Insoluble Fiber 1 g Sugar 3 g Total Fat 5 g Saturated Fat 1 g Monounsaturated Fat 3 g

 From foodfit.com

Generally, fast food meals are higher in calories, sodium and fat, and often lacking in important vitamins and minerals. And sit-down restaurants offer their own challenges, with large portions and overflowing bread baskets. It’s possible to eat a fairly nutritious meal on the go, by keeping the following in mind:

• Avoid buffets - All-you-can-eat buffets promote overeating. If the temptation isn't in front of you, you are less likely to overindulge.

• Stick to the light menu / make careful menu selections - Many restaurants indicate healthy fast food restaurants now offer a wider range of healthy choices and most will provide nutritional information on all of their offerings by request.

• Don't be afraid to special order - Ask for your vegetables and main dishes to be served without the sauces. Ask if things are fried or cooked in oil or butter – if they are, see if you can order them in a more healthy way.

• Share with others - Sharing entrees, appetizers and desserts with dining partners is a great idea. It allows you to sample something that you really want to have while also helping you avoid the temptation to overindulge.

• Watch high fat and calorie sauces, dressings, and sodas - Eliminate sauces/dressings or take them on the side and use sparingly; drink water or low fat milk rather than high-sugar sodas.

From http://www.helpguide.org/life/healthy_eating_diet.htm

Healthy Weight Loss Myths and Facts

MYTH: Fasting is a great way to lose weight.

FACT: Hollywood starlets swear by “fasts” or “cleanses” where they eat practically nothing for days. Starving yourself can help you drop a few pounds fast, but usually you will regain that weight as soon as you start eating again. Also, losing a lot of weight rapidly usually means you’re losing muscle and water rather than fat.

MYTH: To lose weight, stop eating fatty foods.

FACT: Fat-free does not mean calorie-free, and many fat-free versions of your favorite products have the same or more calories as the originals. Fat-free foods are high on the Glycemic index and create a spike in your blood sugar. This promotes weight gain.  

MYTH: Sugar-free foods and artificial sweeteners are great for avoiding weight gain.

FACT: Diet soft drinks and artificially-sweetened yogurts, ice cream and other snacks are often lower in calories. But sugar substitutes can have many negative side effects. For example artificial sweeteners may interfere with the body's natural regulators and make you prone to overindulging in other sweet foods and beverages.

From http://www.helpguide.org/life/healthy_eating_diet.htm