FOOD:
Today I visited an amazing Farmers Market/Grocery/international market. I could have spent hours alone in the produce section. I even found FRESH CRAWFISH! It's amazing that we do not have more markets like the one i visited today, except that most people do not cook fresh anymore. And, quite honestly, it did not take me much longer to prepare dinner than it would have to get dressed, get in the car, and go somewhere for dinner. It did take me a bit longer than to heat something up in the microwave.
What was on the menu: Teriyaki Meatballs and Warm Edamame Potato Salad. The meatballs consisted of ground turkey, one egg, crushed flax flatbead crackers, ground ginger, garlic powder, fresh garlic, cumin, and white pepper. I combined all these ingredients and used about 2 tbs of the mixture to make meatballs. I placed them on a cookie sheet and cooked for ten minutes.
On another burner...I was boiling water while I made my meatballs.
I threw edamame in to blanch for 3 minutes while I chopped green cabbage and started chopping potato.
I scooped edamame out, tossed the chopped cabbage into the same water to blanch for about a minute...while I finished chopping the potatoes.
I scooped out the cabbage and placed in the bowl with edamame and tossed the potatos in.
While the potatos cooked a made a glaze for the meatballs with soy sauce, rice vinegar, ground ginger, garlic, sesame seeds and almond flour.
Glazed the meatballs and put them in for another 5 minutes while I drained the potatos, tossed them with the edamame and cabbage with oil and vinegar.
Plated and garnished with baby tomatoes.
Dinner was ready! Tasty, Healthy! Less than 400 calories and very high protein! The good news is it was all fresh, home cooked and was ready in less than 1 hour!
Needless to say, I don't always have time to do this, but I do suggest making extras when you have time so that you can save yourself time later. And, when all else fails, fall back on the frozen foods as they are not full of preservatives nor are they chemically processed.
And, for dessert: Shakeology No Bake Cookies!
EXERCISE:
Today I completed Day 3, and the second workout day, of the ChaLEAN Extreme workout. I enjoyed the workout! Her workouts are high intensity, but not high impact. in this series. This has been very beneficial and has allowed me to workout this week both upper and lower body. I have only had to stop a little short on a few of the lunges and I have had to do almost no modification! The best part is how I feel after. My muscles are wasted, I struggle to get in and out of the shower, it is awesome! I completed Burn 1 on Monday and Burn 2 today. I will be completing the Burn Intervals and Ab Burn!
And, the best part of my day is that I have now lost 3 INCHES in my waist!
Wednesday, April 27, 2011
Tuesday, April 26, 2011
Some Days...Stress Me!
Do you ever just have one of those days? You know, the one that makes you debate your sanity. The one where you just want to run away screeming like a crazy purson?!!! Well, that was my day. I started with a late departure from the house, and ended with a pinched finger (I pinched it in my wine opener).
So, how did my day derail? Well, as a manager for a major retailer, I never seem to have a dull moment. I will leave it at that.
Let me ask you this: How do you deal with stress?
I used to deal with stress by smoking. I used to smoke up to two packs a day when I was stressed.
and...
I used to deal with stress by eating. What did I eat when I was stressed? Didn't matter. I would probably have had someone get me somethng from Zaxby's (that's where they went today) and it would have included cheese bites. Then I would have gone to starbuck's for a VENTI Latte with heavy cream, at least it would have been sugar free. I would then have had something from the pastry counter as well. Dinner most likely would have included something from a restaurant with fried sides. Oh, I might have stopped by KFC on my way home for a 10-20 piece fried wings. And, then I would have downed a bag of peanut M&M after dinner. Fun times! Heartburn! Misery and Guilt!
Well, not today.
Today, I took a walk to Starbuck's. But, I bought a black coffee with a splash of non fat milk.
And, I didn't smoke one cigerette.
And, I didn't stop at KFC on my way home.
And, I ate a healthy dinner at home.
And, I DID NOT EAT M&Ms.
And, I don't feel sick. I don't have heartburn. And, I don't feel guilty or miserable.
Instead, I spent time talking to my husband, had one glass of red wine and decompressed. You have to find a way. For some it may be taking a walk or doing a workout. For others it will be calling a friend. Or, it might be a long, hot bath. Whatever it is, find a way to relieve your stress without over eating or over indulging in alcohol. (One glass of red wine is good for your heart. But, be careful of making it an every day habit.)
Now, I am sitting down to enjoy our TV time with my husband. We enjoyed unpacking our new Beachbody Grand Opening Kit! We have some new workouts to try, and I will definately keep y'all updated on Brian and my feedback. Our goal is to make ourselves healthy and to share this quest, this mission, with others.
As always, eat healthy, eat natural, keep it moving!
So, how did my day derail? Well, as a manager for a major retailer, I never seem to have a dull moment. I will leave it at that.
Let me ask you this: How do you deal with stress?
I used to deal with stress by smoking. I used to smoke up to two packs a day when I was stressed.
and...
I used to deal with stress by eating. What did I eat when I was stressed? Didn't matter. I would probably have had someone get me somethng from Zaxby's (that's where they went today) and it would have included cheese bites. Then I would have gone to starbuck's for a VENTI Latte with heavy cream, at least it would have been sugar free. I would then have had something from the pastry counter as well. Dinner most likely would have included something from a restaurant with fried sides. Oh, I might have stopped by KFC on my way home for a 10-20 piece fried wings. And, then I would have downed a bag of peanut M&M after dinner. Fun times! Heartburn! Misery and Guilt!
Well, not today.
Today, I took a walk to Starbuck's. But, I bought a black coffee with a splash of non fat milk.
And, I didn't smoke one cigerette.
And, I didn't stop at KFC on my way home.
And, I ate a healthy dinner at home.
And, I DID NOT EAT M&Ms.
And, I don't feel sick. I don't have heartburn. And, I don't feel guilty or miserable.
Instead, I spent time talking to my husband, had one glass of red wine and decompressed. You have to find a way. For some it may be taking a walk or doing a workout. For others it will be calling a friend. Or, it might be a long, hot bath. Whatever it is, find a way to relieve your stress without over eating or over indulging in alcohol. (One glass of red wine is good for your heart. But, be careful of making it an every day habit.)
Now, I am sitting down to enjoy our TV time with my husband. We enjoyed unpacking our new Beachbody Grand Opening Kit! We have some new workouts to try, and I will definately keep y'all updated on Brian and my feedback. Our goal is to make ourselves healthy and to share this quest, this mission, with others.
As always, eat healthy, eat natural, keep it moving!
One More Thing...Review of ChaLEAN Extreme!
OMG! I can't believe I forgot to share the best part of my day! I got up this morning at 6am (without my loving husband) and completed the first workout for ChaLEAN Extreme. It was A-MA-ZING! It is definitely a full body workout that will challenge you!
This workout was actually less high impact than P90X but NO LESS CHALLENGING! And, the goal with these workouts is muscle failure. At the beginning of this workout, I felt: "hey I can do this, no problem." Buy the end of the workout I was: "OH my GOD!" All day I have felt this workout. And, it is a very good feeling! I would definitely recommend this workout for someone who wants a good hard workout.
I think this is a new favorite!
This workout was actually less high impact than P90X but NO LESS CHALLENGING! And, the goal with these workouts is muscle failure. At the beginning of this workout, I felt: "hey I can do this, no problem." Buy the end of the workout I was: "OH my GOD!" All day I have felt this workout. And, it is a very good feeling! I would definitely recommend this workout for someone who wants a good hard workout.
I think this is a new favorite!
Monday, April 25, 2011
Balance is Best
I've decided that there is a reason the word DIE is in DIEt. There are times when we all feel like we have to take control of our weight or what we eat so we decide to go on a diet. This is definitely the wrong approach. And, we need to exercise caution with fad diets that do not provide the nutrients and health that we need to be HEALTHY, not just thin.
Currently, I am working towards balance in my diet. This includes a balance of lean protein, healthy vegetables, one or two fruit servings, and one or two grain servings per day. Fruit and grain are an important source of fiber and good energy for the body. They will essentially help you metabolize when in the diet the right way.
But, it is all about balance. I have discussed appropriate caloric intake in previous discussions. 1800-2000 calories unless doing extensive physical activity is sufficient for most (as verified with my medical doctor). About 30% of these calories should be from protein.
With this being said, I think it is extremely important to listen to your body. On days when you workout, especially when you have a hard workout, your body may crave additional nutrients and calories. Don't be afraid to eat if you feel you need it! Just make the right choices. And, don't be afraid to allow yourself a cheat meal once a week.
These are the cornerstone principles of what I am doing to eat healthy. It's not about deprivation, it's about getting healthy.
If you are reading my blog, please feel free to comment. If you feel that you would like me to discuss something different email me. Or, if you have a question about a challenge that you wonder if I have faced, let me know!
Email: ashleybunge@me.com
Web: www.beachbodycoach.com/ashleybunge
Currently, I am working towards balance in my diet. This includes a balance of lean protein, healthy vegetables, one or two fruit servings, and one or two grain servings per day. Fruit and grain are an important source of fiber and good energy for the body. They will essentially help you metabolize when in the diet the right way.
But, it is all about balance. I have discussed appropriate caloric intake in previous discussions. 1800-2000 calories unless doing extensive physical activity is sufficient for most (as verified with my medical doctor). About 30% of these calories should be from protein.
With this being said, I think it is extremely important to listen to your body. On days when you workout, especially when you have a hard workout, your body may crave additional nutrients and calories. Don't be afraid to eat if you feel you need it! Just make the right choices. And, don't be afraid to allow yourself a cheat meal once a week.
These are the cornerstone principles of what I am doing to eat healthy. It's not about deprivation, it's about getting healthy.
If you are reading my blog, please feel free to comment. If you feel that you would like me to discuss something different email me. Or, if you have a question about a challenge that you wonder if I have faced, let me know!
Email: ashleybunge@me.com
Web: www.beachbodycoach.com/ashleybunge
Sunday, April 24, 2011
Evil Bunnies!
Chocolate Bunnies, Peanut Butter Eggs, Jelly Beans....who knew these innocent items could be so evil! Add in the challenge of family dinners and traveling and you have a recipe for disaster.
Many times, we use the Holliday as an excuse to eat the foods that we normally don't eat. This isn't entirely bad, except when the "cheat meal" lasts an entire weekend! We all have to learn modification.
MEALS
Yesterday, we traveled to a family member’s house and the food was very good. There were several different types of meat, veges, candied sweet potatoes, desserts. One way to survive is to be AWARE of PORTIONS. I picked the leanest meat and limited myself to about 2 tablespoons of the various vegetables. This way, I was able to taste the items, but limit the caloric impact. It is very easy to eat too much. My theory is that if you cannot see the plate, you have far too much food.
We also faced a dilemma while out with family members. We decided to eat dinner and go to a movie. Normally my husband and I will split a healthy meal or eat off the less than 500 calorie menu. Everyone was getting appetizers so we decided to do the same. 1) Everything is fried. 2) Everything has a sauce. 3) Everything is high fat, high calorie. We minimized the impact by not eating everything. (And, truth be told, I was miserable all night for this food choice!)
DESSERTS
We all want them. Or, we all think we do. If you feel you need to eat dessert, minimize impact by selecting small portions or sharing dessert. For me this weekend, I chose to eat a petite four which is a small cake and only about 70 calories. However, this is a high sugar content. (I also succumbed to two peanut butter eggs late in the evening!)
THE DOWN SIDE
Last night, Brian and I couldn't figure out why we felt hungry. We had eaten all day...or at least we felt like we had. But, we had eaten the WRONG foods. We ate empty calories with high sugar content. If you make healthy choices, you will feel better. If you decide to eat the foods you used to eat before making a decision to get healthy, your body will not be happy!
Many times, we use the Holliday as an excuse to eat the foods that we normally don't eat. This isn't entirely bad, except when the "cheat meal" lasts an entire weekend! We all have to learn modification.
MEALS
Yesterday, we traveled to a family member’s house and the food was very good. There were several different types of meat, veges, candied sweet potatoes, desserts. One way to survive is to be AWARE of PORTIONS. I picked the leanest meat and limited myself to about 2 tablespoons of the various vegetables. This way, I was able to taste the items, but limit the caloric impact. It is very easy to eat too much. My theory is that if you cannot see the plate, you have far too much food.
We also faced a dilemma while out with family members. We decided to eat dinner and go to a movie. Normally my husband and I will split a healthy meal or eat off the less than 500 calorie menu. Everyone was getting appetizers so we decided to do the same. 1) Everything is fried. 2) Everything has a sauce. 3) Everything is high fat, high calorie. We minimized the impact by not eating everything. (And, truth be told, I was miserable all night for this food choice!)
DESSERTS
We all want them. Or, we all think we do. If you feel you need to eat dessert, minimize impact by selecting small portions or sharing dessert. For me this weekend, I chose to eat a petite four which is a small cake and only about 70 calories. However, this is a high sugar content. (I also succumbed to two peanut butter eggs late in the evening!)
THE DOWN SIDE
Last night, Brian and I couldn't figure out why we felt hungry. We had eaten all day...or at least we felt like we had. But, we had eaten the WRONG foods. We ate empty calories with high sugar content. If you make healthy choices, you will feel better. If you decide to eat the foods you used to eat before making a decision to get healthy, your body will not be happy!
Thursday, April 21, 2011
I believe...
I believe in me...
I believe in my plan...
I believe in my quest...
I believe that I will be Fit, Fabulous, and Flirty by Forty.
I am using Beach Body products to get there. I know that I have sounded like an infomercial before and I realized I really believe in the products and services that I am using. Upon investigating, there are even more tools available to me as a customer.
In discussing my plan with others, several people have expressed interest in what I'm doing, and doing it themselves. So, I have decided to become a Beach Body coach. I know it seems unlikely as I am obese and not the picture of health.
I decided to be a Coach as I know there are others like me. People who are tired of being obese. People who are tired of being TIRED. People who are wanting to change their life and more importantly their lifestyle. People who want a plan that will work for them. People who do not want to be judged, but instead want help.
I want to help, while helping myself. I want to share my journey with others. So, if you are interested, join me. It will be fun, it will be hard and we can help push each other!
www.beachbodycoach.com/ashleybunge
I believe in my plan...
I believe in my quest...
I believe that I will be Fit, Fabulous, and Flirty by Forty.
I am using Beach Body products to get there. I know that I have sounded like an infomercial before and I realized I really believe in the products and services that I am using. Upon investigating, there are even more tools available to me as a customer.
In discussing my plan with others, several people have expressed interest in what I'm doing, and doing it themselves. So, I have decided to become a Beach Body coach. I know it seems unlikely as I am obese and not the picture of health.
I decided to be a Coach as I know there are others like me. People who are tired of being obese. People who are tired of being TIRED. People who are wanting to change their life and more importantly their lifestyle. People who want a plan that will work for them. People who do not want to be judged, but instead want help.
I want to help, while helping myself. I want to share my journey with others. So, if you are interested, join me. It will be fun, it will be hard and we can help push each other!
www.beachbodycoach.com/ashleybunge
Tuesday, April 19, 2011
EAT EAT EAT EAT EAT EAT EAT
Do you ever have one of those days where you just want to eat and eat? I am having one of those days today. This led me to several thoughts.
My first thought was what to eat. In the past I would have grabbed a BAG of cheese puffs...and eaten the whole bag. I sure don't want to do that! Or, I would drive through and grab a six piece nugget, or twelve piece, maybe some fries. Or, even better a 10 piece spicey wing at KFC. GAG! All of this sounds yucky!
So, back to what to eat: if you are having one of those days, listen to your body. But, eat in small amounts. I had a meeting today and I packed low sodium ham and brie for lunch with left over chipotle sweet potato fries. I had a small container of red grapefruit, turkey jerky and a P90X recovery shake for snakes. I like the P90X recovery shake when I am sore from a workout as it seems to help me mend! I got home and still felt like I could eat everything in the house! So, I resorted to eating a bite of this and a bite of that. Everything I took a bite of (low sodium ham, cashew bites, 100 calorie pack of baked cheetoes) I ate slowly. Then, I waited at least 30 minutes to decide if I needed something else.
Note two things: 1) I did not eat GARBAGE foods. I tried to eat foods high in nutrients and with some nutritional value (with maybe exception of cheetoes which at least still have some protein). 2) I WAITED between snacks. You have to ensure you are giving yourself worthwhile foods and you have to allow your body time to decide if it is full or has received what it needed.
Normally the "EAT" days are on days when I have had a particularly hard workout. But, I am finding that sometimes this day will FOLLOW a particularly hard workout. I pushed myself (or Brian pushed me) yesterday morning when I worked back and chest. And, I AM CERTAINLY FEELING IT! I am holding off on the more high impact lower body workouts due to my calf challenges. I will get at least a workout in every other day! This is still more than I was doing four weeks ago.
The second profound thought was more of a recall of a conversation with my Beach Body Coach Andi (getfitwithandi.com). We were talking Sunday morning about meal tracking. And she said something very profound, but amazingly obvious. We need to evaluate why we are eating every bite of food we put in our body. Is it because you are hungry? Or, are you having a food therapy moment?
We've may have all heard the saying: "Do you live to eat or eat to live?". I can honestly say that up until a few weeks ago I lived to eat, because eating was my therapy. Not that I actually looked forward to eating, I just ate all the time; and made very poor food choices. I have chosen to change my thinking to a more "eat to live" mentality. I want to eat the appropriate amount of calories for my body which is no less than 1800. And, I want to take in no more than what I need, no more than 2000. I want to feed my body nutrient rich foods that are necessary for me to live. This is one of the reasons I choose Shakeology as a meal replacement. It is NUTRIENT RICH!
Eating to live does not mean I have to eat bland foods or foods that have no taste. We are learning to eat foods that taste great but just eating less of them. Or, finding foods that have flavor that are healthy. I think for too long we have associated "healthy eating" with "tastes bad." I challenge all of you to get in the kitchen and to prepare a meal that will be less than 300-400 calories. This meal should have color: red, green, orange. And, it should be a balanced meal of protein, vegetables and a processable grain or other fibrous carbohydrate.
Tonight, we are taking it easy. We will have a piece of wheat toast with a slice of pan fried low sodium ham and eggs. Or, some of us may choose to have a piece of toast with one slice of cheese and eggs. Either way, it will not exceed 300-400 calories! And, as my sister well knows, it is my favorite meal of the day: BREAKFAST! (And, it doesn't matter what time I have it!)
So, don't be afraid to eat. Just know what you are eating and why you are eating it.
My first thought was what to eat. In the past I would have grabbed a BAG of cheese puffs...and eaten the whole bag. I sure don't want to do that! Or, I would drive through and grab a six piece nugget, or twelve piece, maybe some fries. Or, even better a 10 piece spicey wing at KFC. GAG! All of this sounds yucky!
So, back to what to eat: if you are having one of those days, listen to your body. But, eat in small amounts. I had a meeting today and I packed low sodium ham and brie for lunch with left over chipotle sweet potato fries. I had a small container of red grapefruit, turkey jerky and a P90X recovery shake for snakes. I like the P90X recovery shake when I am sore from a workout as it seems to help me mend! I got home and still felt like I could eat everything in the house! So, I resorted to eating a bite of this and a bite of that. Everything I took a bite of (low sodium ham, cashew bites, 100 calorie pack of baked cheetoes) I ate slowly. Then, I waited at least 30 minutes to decide if I needed something else.
Note two things: 1) I did not eat GARBAGE foods. I tried to eat foods high in nutrients and with some nutritional value (with maybe exception of cheetoes which at least still have some protein). 2) I WAITED between snacks. You have to ensure you are giving yourself worthwhile foods and you have to allow your body time to decide if it is full or has received what it needed.
Normally the "EAT" days are on days when I have had a particularly hard workout. But, I am finding that sometimes this day will FOLLOW a particularly hard workout. I pushed myself (or Brian pushed me) yesterday morning when I worked back and chest. And, I AM CERTAINLY FEELING IT! I am holding off on the more high impact lower body workouts due to my calf challenges. I will get at least a workout in every other day! This is still more than I was doing four weeks ago.
The second profound thought was more of a recall of a conversation with my Beach Body Coach Andi (getfitwithandi.com). We were talking Sunday morning about meal tracking. And she said something very profound, but amazingly obvious. We need to evaluate why we are eating every bite of food we put in our body. Is it because you are hungry? Or, are you having a food therapy moment?
We've may have all heard the saying: "Do you live to eat or eat to live?". I can honestly say that up until a few weeks ago I lived to eat, because eating was my therapy. Not that I actually looked forward to eating, I just ate all the time; and made very poor food choices. I have chosen to change my thinking to a more "eat to live" mentality. I want to eat the appropriate amount of calories for my body which is no less than 1800. And, I want to take in no more than what I need, no more than 2000. I want to feed my body nutrient rich foods that are necessary for me to live. This is one of the reasons I choose Shakeology as a meal replacement. It is NUTRIENT RICH!
Eating to live does not mean I have to eat bland foods or foods that have no taste. We are learning to eat foods that taste great but just eating less of them. Or, finding foods that have flavor that are healthy. I think for too long we have associated "healthy eating" with "tastes bad." I challenge all of you to get in the kitchen and to prepare a meal that will be less than 300-400 calories. This meal should have color: red, green, orange. And, it should be a balanced meal of protein, vegetables and a processable grain or other fibrous carbohydrate.
Tonight, we are taking it easy. We will have a piece of wheat toast with a slice of pan fried low sodium ham and eggs. Or, some of us may choose to have a piece of toast with one slice of cheese and eggs. Either way, it will not exceed 300-400 calories! And, as my sister well knows, it is my favorite meal of the day: BREAKFAST! (And, it doesn't matter what time I have it!)
So, don't be afraid to eat. Just know what you are eating and why you are eating it.
Monday, April 18, 2011
Back In The Saddle
I'm back in the saddle again...and yes, that song has played in my head all day! But, it what an amazing day!
I started off my day with a conference call. Conference calls can be a chore, but when you are sipping a yummy chocolate and peanut butter Shakeology shake, while listening in: Life is Good! I followed up with a back and chest P90X workout, then a few emails, a shower and off to work. And, I was in an amazing mood all day.
I am so happy I feel up to my workout routine. It makes such an amazing difference in my mood. If anyone would have told me a month ago that I would enjoy, much less crave, the physical activity, I would have fallen over in a fit of hysteria. But I LOVE IT! It is hard to contain my excitement and sometimes I just want to shout it from the roof top!
I had a wonderful food day thanks to my little princess who made my lunch AND dinner...I may have to give her a raise!
I can't wait to see what tomorrow brings!
I started off my day with a conference call. Conference calls can be a chore, but when you are sipping a yummy chocolate and peanut butter Shakeology shake, while listening in: Life is Good! I followed up with a back and chest P90X workout, then a few emails, a shower and off to work. And, I was in an amazing mood all day.
I am so happy I feel up to my workout routine. It makes such an amazing difference in my mood. If anyone would have told me a month ago that I would enjoy, much less crave, the physical activity, I would have fallen over in a fit of hysteria. But I LOVE IT! It is hard to contain my excitement and sometimes I just want to shout it from the roof top!
I had a wonderful food day thanks to my little princess who made my lunch AND dinner...I may have to give her a raise!
I can't wait to see what tomorrow brings!
Sunday, April 17, 2011
Here I am!!!
Yes, it has been almost a week since my last entry, but here I am!
THE CHALLENGE
Returning to work with a calf injury and taking pain medication...not a good combination. Not only was a having a hard time getting around, I also was taking pain medication. The pain medication made me sluggish at work and it made it difficult to get up to workout. Not work out made me feel sluggish too. So, the theme for the week: SLUGGISH!
BUT NOW...
I am feeling much better! I revisited the doctor on Tuesday and he suspected I had a small tear in my calf. Or, it could have been a deep strain. Who knows! The doctor opted to skip the MRI based off the fact that I can walk. I haven't needed pain medication for two days, except at bedtime, and I am definitely on the mend! I am picking up my workout routine tomorrow.
However, I will be modifying my workout routine once again. As I did on Tuesday, I will workout from a chair or from the floor on my back. This will be for at least the next couple of weeks until I am certain I have no more injury. But, at least I will be back to my daily workout routine! I can't wait for tomorrow!
EATING...
I have continued to maintain my tracker and eat the RIGHT WAY! I have stayed to 1800 calories with the exception of my cheat meal which was Friday evening. I had a great time today shopping with my fourteen year old daughter today! She is amazingly supportive and has taken on this healthy lifestyle with enthusiasm. I think it is terribly important that we teach our children how to read a label, how to make healthy choice and to invent in their health from an early age. I do not want her to look at food as therapy. But, I want her to enjoy the right kinds of food...and an occasional treat.
My treat this week came from a restaurant called "The Counter". The Counter has amazing burgers. There is a huge "BUT" here.... At The Counter, you pick your "burger": beef, chicken, vege, etc. You pick the type of bun or lettuce bowl you prefer. You pick your toppings and your glaze. And, the best part is THE WONDERFULLY DETAILED NUTRTION BOOK THEY HAVE. They provide you with a clip board and an order sheet. I go through and write down the calorie count next to everything I want and narrow down from there. I usually get a chicken burger with a soy ginger glaze, grilled pineapple, avocado, sprouts, tomato, brie and lettuce. Just 400 calories! This wasn't the cheat. They have the most amazing peanut butter chocolate milk shakes. All totaled, I only went 300 calories over for the day. That's planning!
One of the challenges we have on work nights is that Brian and I both work retail. On the best of days we may get home by 6 or so. But must days it is more like 7-830. We have a hard time getting dinner together and eating at a reasonable time. So, we are teaching the 14 year old to cook! And, she is enjoying it.
Tonight I am enjoying grilled chicken tossed in a Piri Piri sauce, sautéed spinach in garlic and olive oil and oven roasted potato wedges. Thank you to my sweet baby girl for cooking it! (Yes, I am having to pay her to cook in the evenings, but it is much healthier and much less expensive than eating out!)
So, I am definitely looking forward to someone else cooking this week, to home cooked healthy meals, to helping my daughter learn to be independent, and my workouts.
I can't wait till Monday!
THE CHALLENGE
Returning to work with a calf injury and taking pain medication...not a good combination. Not only was a having a hard time getting around, I also was taking pain medication. The pain medication made me sluggish at work and it made it difficult to get up to workout. Not work out made me feel sluggish too. So, the theme for the week: SLUGGISH!
BUT NOW...
I am feeling much better! I revisited the doctor on Tuesday and he suspected I had a small tear in my calf. Or, it could have been a deep strain. Who knows! The doctor opted to skip the MRI based off the fact that I can walk. I haven't needed pain medication for two days, except at bedtime, and I am definitely on the mend! I am picking up my workout routine tomorrow.
However, I will be modifying my workout routine once again. As I did on Tuesday, I will workout from a chair or from the floor on my back. This will be for at least the next couple of weeks until I am certain I have no more injury. But, at least I will be back to my daily workout routine! I can't wait for tomorrow!
EATING...
I have continued to maintain my tracker and eat the RIGHT WAY! I have stayed to 1800 calories with the exception of my cheat meal which was Friday evening. I had a great time today shopping with my fourteen year old daughter today! She is amazingly supportive and has taken on this healthy lifestyle with enthusiasm. I think it is terribly important that we teach our children how to read a label, how to make healthy choice and to invent in their health from an early age. I do not want her to look at food as therapy. But, I want her to enjoy the right kinds of food...and an occasional treat.
My treat this week came from a restaurant called "The Counter". The Counter has amazing burgers. There is a huge "BUT" here.... At The Counter, you pick your "burger": beef, chicken, vege, etc. You pick the type of bun or lettuce bowl you prefer. You pick your toppings and your glaze. And, the best part is THE WONDERFULLY DETAILED NUTRTION BOOK THEY HAVE. They provide you with a clip board and an order sheet. I go through and write down the calorie count next to everything I want and narrow down from there. I usually get a chicken burger with a soy ginger glaze, grilled pineapple, avocado, sprouts, tomato, brie and lettuce. Just 400 calories! This wasn't the cheat. They have the most amazing peanut butter chocolate milk shakes. All totaled, I only went 300 calories over for the day. That's planning!
One of the challenges we have on work nights is that Brian and I both work retail. On the best of days we may get home by 6 or so. But must days it is more like 7-830. We have a hard time getting dinner together and eating at a reasonable time. So, we are teaching the 14 year old to cook! And, she is enjoying it.
Tonight I am enjoying grilled chicken tossed in a Piri Piri sauce, sautéed spinach in garlic and olive oil and oven roasted potato wedges. Thank you to my sweet baby girl for cooking it! (Yes, I am having to pay her to cook in the evenings, but it is much healthier and much less expensive than eating out!)
So, I am definitely looking forward to someone else cooking this week, to home cooked healthy meals, to helping my daughter learn to be independent, and my workouts.
I can't wait till Monday!
Tuesday, April 12, 2011
Bleh
Sooo...talk about modification...
For the next several weeks I will be modifying my workouts to anything that doesn't require standing on my legs. So, I plan on doing P90x 3 days a week and focusing on upper body: back, chest, arms. And, on other days I will be doing abb workouts and anything I can do from the floor. Why you ask?
Well, I went back to the doctor today and he suspects I may have a small tear in my calf muscle. And, because it is hard to keep the leg stationary, it will take several weeks to heal.
Frustrated!
But, while I was there we talked about my eating plan and the exercise plan. He was very enthusiastic and encouraging about me taking on P90x. He said anything that gets you moving is a good choice.
In talking about an eating plan, he agreed that 1800 calories was a good choice and that anything less was a starvation diet. He said anyone at my age can easily burn through 1800 calories just with a routine day. So, on workout days, we may bump the calories up to 2000-2200. We discussed the types of food and the balance of protein, carbs intake. From a medical perspective...I am on the right track!
So, even though I can't do what I want to do right now, I will find a way to get physical and I will continue to eat a balanced diet.
I refuse to allow myself to get discouraged by this temporary set back. And, I will find a way to reach my goals!
For the next several weeks I will be modifying my workouts to anything that doesn't require standing on my legs. So, I plan on doing P90x 3 days a week and focusing on upper body: back, chest, arms. And, on other days I will be doing abb workouts and anything I can do from the floor. Why you ask?
Well, I went back to the doctor today and he suspects I may have a small tear in my calf muscle. And, because it is hard to keep the leg stationary, it will take several weeks to heal.
Frustrated!
But, while I was there we talked about my eating plan and the exercise plan. He was very enthusiastic and encouraging about me taking on P90x. He said anything that gets you moving is a good choice.
In talking about an eating plan, he agreed that 1800 calories was a good choice and that anything less was a starvation diet. He said anyone at my age can easily burn through 1800 calories just with a routine day. So, on workout days, we may bump the calories up to 2000-2200. We discussed the types of food and the balance of protein, carbs intake. From a medical perspective...I am on the right track!
So, even though I can't do what I want to do right now, I will find a way to get physical and I will continue to eat a balanced diet.
I refuse to allow myself to get discouraged by this temporary set back. And, I will find a way to reach my goals!
Monday, April 11, 2011
So good to be home...
It was nice to get back to normal routine today!
I started my day with a shakeology coffee chocolate shake. I have had snacks of a power crunch protein bar and nuts. I had a wrap from Publix for lunch with turkey, tomato, lettuce, olives and pickles. And, I've had a nice dinner of Couscous, Chicken with Piri Piri seasoning and green beans tossed with Garlic. And, I need to eat more! I am only at 1200 calories for the day which is honestly a little too low. Not sure what I'll have for snack...I may make a small shakeology. We'll see...
I didn't get to workout today. My calf is still giving me issues. I am going to go to the doctor again tomorrow to ensure there is nothing more going on. If the doctor says all good and/or I feel better, we will get back on track tomorrow.
But, I REFUSE TO GIVE UP! AND I WILL CONTINUE MY P90X CHALLENGE!
It amazes me when I talk to people, people who look fit, that have given up on P90X because it is too hard. Yes, it is hard. But, it is very easily modified to a beginner level. And, combined with a balanced diet, it is very effective!!!
If P90X is not for you, find something that is! Start with the Shakeology workout, any workout, to get started. Just keep it moving.
For me over the last week, I have just made sure I walked a little farther, moved a little more, stretched...anything to keep my body loose. I may not be able to start back on P90X until next Monday, but I will do it!
I started my day with a shakeology coffee chocolate shake. I have had snacks of a power crunch protein bar and nuts. I had a wrap from Publix for lunch with turkey, tomato, lettuce, olives and pickles. And, I've had a nice dinner of Couscous, Chicken with Piri Piri seasoning and green beans tossed with Garlic. And, I need to eat more! I am only at 1200 calories for the day which is honestly a little too low. Not sure what I'll have for snack...I may make a small shakeology. We'll see...
I didn't get to workout today. My calf is still giving me issues. I am going to go to the doctor again tomorrow to ensure there is nothing more going on. If the doctor says all good and/or I feel better, we will get back on track tomorrow.
But, I REFUSE TO GIVE UP! AND I WILL CONTINUE MY P90X CHALLENGE!
It amazes me when I talk to people, people who look fit, that have given up on P90X because it is too hard. Yes, it is hard. But, it is very easily modified to a beginner level. And, combined with a balanced diet, it is very effective!!!
If P90X is not for you, find something that is! Start with the Shakeology workout, any workout, to get started. Just keep it moving.
For me over the last week, I have just made sure I walked a little farther, moved a little more, stretched...anything to keep my body loose. I may not be able to start back on P90X until next Monday, but I will do it!
Sunday, April 10, 2011
Home Again...Inches vs LBs...and stuff
I cannot believe it has been a whole week since my last post! It has been a long week full of friends, family, fun and food. Yes, I said food. But, the important story is in how I managed.
FOOD AND TRAVEL
We started our journey with a trip to Charlotte for a baby shower for two wonderful friends: M and A. I have to say that the shower was lovely and the hostess even more so. Brian and I made sure we ate before we went, but were pleased at the spread of foods that we could eat! There was a wonderful roast beef, different cheeses, fruits, home made chicken salad finger sandwiches on wheat. Although we had already eaten lunch, we were able to nibble and snack on these items without blowing our budget. We saved that for our cheat meal!
My last post was about whether to cheat or not to cheat. And, as stated, I believe in one meal cheats, not whole day or weekend cheats. It is very easy to lose control when you allow the cheat to go to far, and quite honestly, you may make yourself sick.
On our last night in Charlotte (Monday night), we had dinner with M & A. We had a nice dinner at a local restaurant. We planned to eat Vietnamese, but they were closed on Mondays. We opted for a local Mexican restaurant. I was able to keep on track by ordering soft tacos on corn tortillas (much better for you than flour, and of course not fried). These tacos each had about 2 tbs of meat, 1/2 tbs of cheese and cilantro. I ordered a side of guacamole (good fat) and limited myself to ten corn chips with salsa. And, I allowed myself about 1/2 cup of refried beans. The whole meal was right at 450 calories. And, it was tasty!
After M & A returned us to our hotel, Brian and I decided to take a walk downtown. It was a beautiful night and we walked a couple of blocks. We stopped at Ruth's Chris stake house and decided to have dessert. I chose a lovely glass of Bordeaux made especially for the restaurant and cheesecake. I ate half the cheesecake and finished my glass of wine. This was my cheat meal, my indulgence. It was lovely and when I was done, I put my fork down and walked away.
We returned to Atlanta on Tuesday, visited Brian's Dad and my Cousin Joan (who happens to also be my step-mother-in-law...2nd marriages all around) on Wednesday. We had a wonderful visit and Joan prepared a wonderful low carb jambalaya/gumbo/low country soup...by any other name it was DELICIOUS! The soup had a tomato base and included shrimp, sausage, chicken, tomato, okra, and onion. All the good things about a nice Creole dish without much of the sodium (chicken stock was replaced by tomato base), fat (lean cuts of meat where used and sausage was cooked, drained and blotted before adding to soup) and carbohydrates (we compeltely eliminated rice). It was delicious, low cal, low fat and low carb!
Thursday we headed to Brian's Mama's house. This is always fun for me as I love my in-laws. We had several delicious meals at my Mother-in-Law's house and a fun time shopping with her as well. And, I have to say I really appreciated her effort to help us stay on track!
Sunday brought us a drive to Valdosta, GA to meet my parents and retrieve my lovely 14 year old daughter. And...another cheat meal. There is a country buffet in Valdosta that has the BEST southern food. It is a standard meeting point for us to exchange the grandbaby and to visit. I was very proud of myself as I focused my plate on vegetables and then limited myself to 1/4-1/2 cup of each one. And, foods that were favorites, like Mac n Cheese, I only had 2 tbs on my plate. I limited myself to 1 drum stick and 4 fried shrimp and allowed about 1/2 cup of banana pudding. I know I blew my calories out here, but I tried to keep them to as many healthy-ish options as possible.
On the subject of food, I have learned several things this week:
1) It is very difficult to eat out. Most restaurants do not have nutritional menus.
2) When you do find a nutritional menu, be watchful of the sodium.
3) If there is no nutritional menu, stick with fish and a vege. You can ask them not to add butter, etc to the vegetable so as to limit your unnecessary sodium, calorie, fat intake.
EXERCISE AND TRAVEL
I would be remiss if I did not address the exercise challenges while traveling. Overall, we really did not have any challenges. We were able to workout in the hotel room, but also discovered we would have had room in the fitness center as well. The only thing we would have done differently was to have the right AV cable to hook the computer to the TV. It is challenging to use the computer due to volume and screen size.
When at the Mama-in-Law's, we didn't have problems. Brian just moved the table out of the way and exercised. We may have had problems if I had been working out with him.
My biggest challenge was I believe I have injured myself. I started with a severe calf cramp on Sunday. The cramp was so severe I could not put any weight on my leg. I continued to try to work through the workout by stretching. I ended up in a hot bath rubbing my leg until it felt better. I made it through about 45 minutes of a 60 minute workout. On Monday, I made it through as it was an upper body workout, but on Tuesday I had to quit 25 minutes in. I did go to the doctor on Thursday as I again could not workout due to pain.
The doctor did check me for blood clots and did blood work. The good news is that my Potassium was good and I do not have blood clots. The bad news is that I am still having issues with walking long distances. I am going back on Tuesday as it has been a week and I am not any better.
I will workout this week and do P90X on the days that the workouts are focused on upper body and will have to adjust to focus only on upper body so that I am not hurting my leg. I will add in an ab workout as well on the opposite days (most likely from the Shakeology workouts).
This is a speed bump in my journey and will NOT derail me!
INCHES VS LBs
Many of us can get very focused on the scale and the amount of weight we are losing. And, yes, I have stated a number that I would like to see on the scale. As with any lifestyle change relating to diet and exercise, it is reasonable to expect to see results on the scale.
HOWEVER, we need to make sure the scale is not our only focus! Many times as you start working out or exercising, you begin to build muscle. Muscle may weigh the same amount as fat but takes up less room. I have not made a real effort to get on the scale. I can say that at the doctor's office I weighed 3lbs less that I did when I was there three weeks ago.
More importantly, I did a quick measure. I did not measure everywhere, but I did measure my waist and my "widest point". I define my widest point as the area around the hip where my belly is the largest. And, I have lost over an inch in the last two weeks, and that is with limited workouts over the last week.
I am more excited by the inches than by the number. I can feel a difference in my body and I can feel a difference in how my clothes fit.
I am on my way to a more fit, fabulous and flirty me!
FOOD AND TRAVEL
We started our journey with a trip to Charlotte for a baby shower for two wonderful friends: M and A. I have to say that the shower was lovely and the hostess even more so. Brian and I made sure we ate before we went, but were pleased at the spread of foods that we could eat! There was a wonderful roast beef, different cheeses, fruits, home made chicken salad finger sandwiches on wheat. Although we had already eaten lunch, we were able to nibble and snack on these items without blowing our budget. We saved that for our cheat meal!
My last post was about whether to cheat or not to cheat. And, as stated, I believe in one meal cheats, not whole day or weekend cheats. It is very easy to lose control when you allow the cheat to go to far, and quite honestly, you may make yourself sick.
On our last night in Charlotte (Monday night), we had dinner with M & A. We had a nice dinner at a local restaurant. We planned to eat Vietnamese, but they were closed on Mondays. We opted for a local Mexican restaurant. I was able to keep on track by ordering soft tacos on corn tortillas (much better for you than flour, and of course not fried). These tacos each had about 2 tbs of meat, 1/2 tbs of cheese and cilantro. I ordered a side of guacamole (good fat) and limited myself to ten corn chips with salsa. And, I allowed myself about 1/2 cup of refried beans. The whole meal was right at 450 calories. And, it was tasty!
After M & A returned us to our hotel, Brian and I decided to take a walk downtown. It was a beautiful night and we walked a couple of blocks. We stopped at Ruth's Chris stake house and decided to have dessert. I chose a lovely glass of Bordeaux made especially for the restaurant and cheesecake. I ate half the cheesecake and finished my glass of wine. This was my cheat meal, my indulgence. It was lovely and when I was done, I put my fork down and walked away.
We returned to Atlanta on Tuesday, visited Brian's Dad and my Cousin Joan (who happens to also be my step-mother-in-law...2nd marriages all around) on Wednesday. We had a wonderful visit and Joan prepared a wonderful low carb jambalaya/gumbo/low country soup...by any other name it was DELICIOUS! The soup had a tomato base and included shrimp, sausage, chicken, tomato, okra, and onion. All the good things about a nice Creole dish without much of the sodium (chicken stock was replaced by tomato base), fat (lean cuts of meat where used and sausage was cooked, drained and blotted before adding to soup) and carbohydrates (we compeltely eliminated rice). It was delicious, low cal, low fat and low carb!
Thursday we headed to Brian's Mama's house. This is always fun for me as I love my in-laws. We had several delicious meals at my Mother-in-Law's house and a fun time shopping with her as well. And, I have to say I really appreciated her effort to help us stay on track!
Sunday brought us a drive to Valdosta, GA to meet my parents and retrieve my lovely 14 year old daughter. And...another cheat meal. There is a country buffet in Valdosta that has the BEST southern food. It is a standard meeting point for us to exchange the grandbaby and to visit. I was very proud of myself as I focused my plate on vegetables and then limited myself to 1/4-1/2 cup of each one. And, foods that were favorites, like Mac n Cheese, I only had 2 tbs on my plate. I limited myself to 1 drum stick and 4 fried shrimp and allowed about 1/2 cup of banana pudding. I know I blew my calories out here, but I tried to keep them to as many healthy-ish options as possible.
On the subject of food, I have learned several things this week:
1) It is very difficult to eat out. Most restaurants do not have nutritional menus.
2) When you do find a nutritional menu, be watchful of the sodium.
3) If there is no nutritional menu, stick with fish and a vege. You can ask them not to add butter, etc to the vegetable so as to limit your unnecessary sodium, calorie, fat intake.
EXERCISE AND TRAVEL
I would be remiss if I did not address the exercise challenges while traveling. Overall, we really did not have any challenges. We were able to workout in the hotel room, but also discovered we would have had room in the fitness center as well. The only thing we would have done differently was to have the right AV cable to hook the computer to the TV. It is challenging to use the computer due to volume and screen size.
When at the Mama-in-Law's, we didn't have problems. Brian just moved the table out of the way and exercised. We may have had problems if I had been working out with him.
My biggest challenge was I believe I have injured myself. I started with a severe calf cramp on Sunday. The cramp was so severe I could not put any weight on my leg. I continued to try to work through the workout by stretching. I ended up in a hot bath rubbing my leg until it felt better. I made it through about 45 minutes of a 60 minute workout. On Monday, I made it through as it was an upper body workout, but on Tuesday I had to quit 25 minutes in. I did go to the doctor on Thursday as I again could not workout due to pain.
The doctor did check me for blood clots and did blood work. The good news is that my Potassium was good and I do not have blood clots. The bad news is that I am still having issues with walking long distances. I am going back on Tuesday as it has been a week and I am not any better.
I will workout this week and do P90X on the days that the workouts are focused on upper body and will have to adjust to focus only on upper body so that I am not hurting my leg. I will add in an ab workout as well on the opposite days (most likely from the Shakeology workouts).
This is a speed bump in my journey and will NOT derail me!
INCHES VS LBs
Many of us can get very focused on the scale and the amount of weight we are losing. And, yes, I have stated a number that I would like to see on the scale. As with any lifestyle change relating to diet and exercise, it is reasonable to expect to see results on the scale.
HOWEVER, we need to make sure the scale is not our only focus! Many times as you start working out or exercising, you begin to build muscle. Muscle may weigh the same amount as fat but takes up less room. I have not made a real effort to get on the scale. I can say that at the doctor's office I weighed 3lbs less that I did when I was there three weeks ago.
More importantly, I did a quick measure. I did not measure everywhere, but I did measure my waist and my "widest point". I define my widest point as the area around the hip where my belly is the largest. And, I have lost over an inch in the last two weeks, and that is with limited workouts over the last week.
I am more excited by the inches than by the number. I can feel a difference in my body and I can feel a difference in how my clothes fit.
I am on my way to a more fit, fabulous and flirty me!
Monday, April 4, 2011
To Cheat...or Not to Cheat...and What to Cheat on
Many people recommend a "cheat day". I'm not sure how I feel about that. After looking at the average calories I was taking in, the thought of taking in excessive calories makes me a little sick. Of course, if I took in that many calories at this point I might be sick for real. A very fit friend of mine once told me not to cheat for a whole day, but to cheat for a meal. This way, you minimize the damage.
It is important not to totally deny yourself as many who do this end up binge eating. And, that is worse than having a cheat. You have to make sure you have a "cheat plan." Yes, I believe in planning my cheat meals as well as my regular meals.
So, the next question is what would you cheat on? What would be the one thing you want that you would normally not eat. For me, this is a bit tricky. For example, I cannot cheat with M&Ms. This was a binge food for me and could result in me not just having a single serving, but having a whole bag. What would your cheat food be?
We are going out tonight with very good friends to eat Vietnamese food. I've researched and this food will be well within my eating guidelines. I think we may go get a piece of cheesecake after. I know that a piece of plain cheesecake is 1000 calories. This will put me over about 500 calories for my daily allowance. And, I almost killed those calories in my workout! And, once I've finished the piece, I will put my fork down and walk away.
Do not keep cheat foods in your house! I also do not keep "replacement foods" in the house. For example, sugar free chocolate covered peanuts...will just eat the whole container.
I've planned ahead for next week as we will be eating in Valdosta at our favorite country buffet. Food is amazing, but all southern cooking. So, I think bacon is in everything! :)
Remember, planning is so important, even in a cheat meal. If you fail to plan, you are planning to fail.
Today was day 8 in P90X first 90 day workout. I am calling it the first 90 days as I will have to do this several times to get to peak fitness. But, I still love it and feel great for working out.
It is important not to totally deny yourself as many who do this end up binge eating. And, that is worse than having a cheat. You have to make sure you have a "cheat plan." Yes, I believe in planning my cheat meals as well as my regular meals.
So, the next question is what would you cheat on? What would be the one thing you want that you would normally not eat. For me, this is a bit tricky. For example, I cannot cheat with M&Ms. This was a binge food for me and could result in me not just having a single serving, but having a whole bag. What would your cheat food be?
We are going out tonight with very good friends to eat Vietnamese food. I've researched and this food will be well within my eating guidelines. I think we may go get a piece of cheesecake after. I know that a piece of plain cheesecake is 1000 calories. This will put me over about 500 calories for my daily allowance. And, I almost killed those calories in my workout! And, once I've finished the piece, I will put my fork down and walk away.
Do not keep cheat foods in your house! I also do not keep "replacement foods" in the house. For example, sugar free chocolate covered peanuts...will just eat the whole container.
I've planned ahead for next week as we will be eating in Valdosta at our favorite country buffet. Food is amazing, but all southern cooking. So, I think bacon is in everything! :)
Remember, planning is so important, even in a cheat meal. If you fail to plan, you are planning to fail.
Today was day 8 in P90X first 90 day workout. I am calling it the first 90 days as I will have to do this several times to get to peak fitness. But, I still love it and feel great for working out.
Sunday, April 3, 2011
What's on Your Plate?
The last couple of days have been amazing! We skipped our workout yesterday because I had to be at work early and we left for Charlotte as soon as Brian got off of work. It did get done today though! We did kenpo today (which would normally have been a day of rest). I had some trouble from cramping in my calves, but that is due to my sodium concuption over the last week. Which leads me to todays topic: What's on Your Plate?
As I have tracked calories, fat, protein, etc I have been noting my sodium intake, but not really paying attention to it. That is until I got to the hotel last night and my ankles had cankled. They were about 2-3 times what they would normally be. This is the direct result of SALT! I went back through my daily tackers for the last week and discovered I had averaged DOUBLE the recommended sodium intake per day. As a result, Brian and I have spent all day today scouring nutritional menus to ensure I take in less than the recommended sodium intake.
This led to a conversation about caloric intake. Brian and I are working to keep caloric intake below or at 1800. In reviewing numerous nutritional menus, Brian posed the question: "How many calories were we taking in before we started counting?" Hmmmm....
I ran through an average day of Breakfast, Lunch and Dinner. The results were startling.
Breakfast: Venti Breava Latte and Cheese Danish from Starbucks
Lunch: Zaxby's Chicken Finger Plate and a snack of White Cheddar Bites
Dinner: 2 Tacos, Queso and Chips
OVER 4500 CALORIES!!!!!!!!!!!!!!!
Yes, you read that right, I said 4500. Over 2000 calories alone came from Zaxby's. Sad...and to think this is really not uncommon.
So, I will again emphasize the importance of tracking. And, pay attention to what you track! We have done much better today in the sodium intake (1200 mg) and really focused on staying under 1800 calories. Doing this while traveling is a trick, but can be done!
It just takes persistence and patience.
As I have tracked calories, fat, protein, etc I have been noting my sodium intake, but not really paying attention to it. That is until I got to the hotel last night and my ankles had cankled. They were about 2-3 times what they would normally be. This is the direct result of SALT! I went back through my daily tackers for the last week and discovered I had averaged DOUBLE the recommended sodium intake per day. As a result, Brian and I have spent all day today scouring nutritional menus to ensure I take in less than the recommended sodium intake.
This led to a conversation about caloric intake. Brian and I are working to keep caloric intake below or at 1800. In reviewing numerous nutritional menus, Brian posed the question: "How many calories were we taking in before we started counting?" Hmmmm....
I ran through an average day of Breakfast, Lunch and Dinner. The results were startling.
Breakfast: Venti Breava Latte and Cheese Danish from Starbucks
Lunch: Zaxby's Chicken Finger Plate and a snack of White Cheddar Bites
Dinner: 2 Tacos, Queso and Chips
OVER 4500 CALORIES!!!!!!!!!!!!!!!
Yes, you read that right, I said 4500. Over 2000 calories alone came from Zaxby's. Sad...and to think this is really not uncommon.
So, I will again emphasize the importance of tracking. And, pay attention to what you track! We have done much better today in the sodium intake (1200 mg) and really focused on staying under 1800 calories. Doing this while traveling is a trick, but can be done!
It just takes persistence and patience.
Saturday, April 2, 2011
P90X Day 5
Today I realized I may be addicted to working out. I had such a bleh day yesterday after a bleh workout. But today: I HAD A GREAT DAY TODAY AFTER A GREAT WORKOUT!
Today was Day 5: Back and Legs. It was a combination of lunges, squats and pull ups. I did have to modify the pull ups as I did earlier this week by using bands. If you are not strong in the leg or are supporting too much weight like I am, lunges can be a challenge. Not only are they challenging, but you may become wobbly or feel like you are going to fall. I placed a chair where I could place one hand on it for support. This allowed me to complete all the exercises. It was a challenge, but I did it!
In listening to others talk about P90X, I often hear about how hard it is and how it will kick your rear. And, yes it does. However, if you listen to Tony Horton as he instructs, he tells you quality over quantity and to do what you can. Don't get discouraged because you cannot workout the way he and his support staff do. They have been doing it for much longer than you or I. I am expecting that by my 3rd or 4th round of P90X I will be able to keep up a bit better!
So, for now, I'm glad to do as much as I can and happy to be moving my body. I'm already feeling a difference and I am already seeing a difference.
This coming week will be a new journey as we take P90X on the road. Tomorrow's workout with be postponed to Sunday. I have to leave extra early tomorrow and we will be traveling to Charlotte tomorrow night for the M&A baby shower (so excited)! We will be working out in the hotel Sunday-Tuesday. We are taking bands, mats and the DVDs with us. We will then workout at home for two days and take the show on the road again for a trip to Macon where we will work out in Mama W's living room. All this while trying to maintain an eating plan on the road.
I am not going to weigh this week or measure but will check in on the 2nd Sunday of my journey with some numbers that I hope will reflect the effort we are putting in.
Have a great weekend. Play hard and eat smart!
Today was Day 5: Back and Legs. It was a combination of lunges, squats and pull ups. I did have to modify the pull ups as I did earlier this week by using bands. If you are not strong in the leg or are supporting too much weight like I am, lunges can be a challenge. Not only are they challenging, but you may become wobbly or feel like you are going to fall. I placed a chair where I could place one hand on it for support. This allowed me to complete all the exercises. It was a challenge, but I did it!
In listening to others talk about P90X, I often hear about how hard it is and how it will kick your rear. And, yes it does. However, if you listen to Tony Horton as he instructs, he tells you quality over quantity and to do what you can. Don't get discouraged because you cannot workout the way he and his support staff do. They have been doing it for much longer than you or I. I am expecting that by my 3rd or 4th round of P90X I will be able to keep up a bit better!
So, for now, I'm glad to do as much as I can and happy to be moving my body. I'm already feeling a difference and I am already seeing a difference.
This coming week will be a new journey as we take P90X on the road. Tomorrow's workout with be postponed to Sunday. I have to leave extra early tomorrow and we will be traveling to Charlotte tomorrow night for the M&A baby shower (so excited)! We will be working out in the hotel Sunday-Tuesday. We are taking bands, mats and the DVDs with us. We will then workout at home for two days and take the show on the road again for a trip to Macon where we will work out in Mama W's living room. All this while trying to maintain an eating plan on the road.
I am not going to weigh this week or measure but will check in on the 2nd Sunday of my journey with some numbers that I hope will reflect the effort we are putting in.
Have a great weekend. Play hard and eat smart!
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