Blogging my diet and exercise is tedious. However, there is strength in sharing my information. For those who want to see what foods work for those who want to lose and also to show that the proper ratio and calories count. I think some may be interested in what I am supplementing with: Douglas Labs Weight Management pack, twice daily, calcium, glucobalance multi vitamin, flaxseed oil and kelp.
I am going to blog a few days of my diet so you can get the gist of how to get into the ratios. Then I will just blog my progress and challenges weekly.
Well here is my week on the 40-30-30 diet. It has gone well thus far.
Monday July 28th, 2008Today is my long day at work. I am usually in from 9am till 8pm. These are the days that I usually eat on the run. However, today I decided to get up early, prepare my breakfast, snacks and lunch. I managed to do cardio on the elliptical trainer for 30 minutes and get an hour walk in the evening.
Breakfast:
Coffee decaf, 10% cream.
Oatmeal pancake (1/3 cup cooked large flake oats, eggwhites 100g, cinnamon) topped with 2 tsp of maple syrup. Glass of water with apple cider vinegar.
Calories: 223 Fat: 4 Carbs: 41 Protein: 14.4
Snack:
Atkins advantage bar, peanut butter chocolate
Calories: 240 Fat: 12 Carbs: 23 Protein: 19
Lunch:
Salad Greens, tuna (water pack, 1 can), balsamic vineg and olive oil dressing, blueberries 50
Calories: 206 Fat: 1.3 Carbs: 12 Protein: 36
Snack:
Peach large, feta cheese light 30 grams
Calories: 138 Fat: 5.1 Carbs: 17 Protein: 8
Dinner:
Ham steak 6oz, Carrots, brocolli, watermelon
Calories: 262 Fat: 9.2 Carbs: 9 Protein: 34.1
Daily totals calories: 1160 Fats: 32.8 Carbs: 123 Protein: 99.1
Tuesday July 29, 2008
Good morning my friends. I have decided that being a creature of habit, some of my calories and counts are the same. Just check the blog or day before for the proper values.
Breakfast:
Same as July 27th
Lunch:
Same as July 28th
Snack:
Nectarine
(Calories: 67 Fat: .6, Carbs: 16 Protein: 1.3), Atkins Protein advantage bar
Dinner:
Chicken breast, breaded, asparagus, carrots
Snack:
Cup of lemon tea
Calories: 294 Fat: 13 Carbs: 9 Protein: 36
Total for the day:
Total Calories: 1071 Fat: 30.9 Carbs: 109 Protein: 110.7
Today I am dead tired. However, I am pushing onwards to a healthier me! I managed to walk my dog for 30 minutes today. I will try and do weights tomorrow morning and a bit of cardio!
July 30th, 2008
Weights, universal gym 25 minutes, Elliptical trainer 30 minutes
Breakfast:
cottage cheese 1/3 cup, blueberries 20, maple syrup 2 tsp
Calories: 203 Fats: 2.3 Carbs: 50 Protein: 4
Snack:
Protein shake (Protein + powder (brand name Genuine Health), 1/2 banana, 20 blueberries)Calories: 222.5 Fats: .8 Carbs: 27.8 Proteins: 25.5
Lunch:
Green salad, tuna, blueberries with balsamic and olive oil
Calories: 206 Fat: 1.3 Carbs: 12 Protein: 36
Snack:
1 cup of cherries
Calories: 84 Fat: 1.1 Carbs: 19 Protein: 1
Dinner:
My wonderful husband is trying to be supportive and made lots of great veggies for dinner!Chicken breast, brocolli 3 pieces, cauliflower, 2 pieces, asparagus, 10, beets, 3 slices, 1/2 sweet potatoe
Calories: 472 Fat: 15.3 Carbs: 38 Fats: 41.5
Daily total: Calories: 1187.5 Fats: 20.8 Carbs: 146.8 Protein: 106.5
The long weekend of August was quite a challenge. At our trailer we have a lot of BBQ's with the neighbours and there are usually plenty of calories in alcholic drinks. I did drink some red wine, but not coolers. Red wine has only 1 carb for 4 oz. However, it is 88 calories. Better for heart health. There is no formal exercise equipment at the trailer and the lake it too shallow to swim without taking the boat out in the middle of the lake. I walked our dog every day plus I borrowed a neighbour's bike and went for an hour bike ride every morning. This was great to ride to the marina and see all of the nice cottages and boats along the way. I even felt energetic enough to race my 13 year old son home from the park one day. I must say, I am no 13 year old!
Food wise at the trailer is always tempting. I was sure we had chicken and fish at our trailer in the freezer. However, we did not and all that was there was hamburgers and sausages! I didn't manage to drive to the grocery store until Saturday morning. Eating a thick and juicy hamburger is a lot of calories and fat. I chose to eat the burger without the bun. I had to cut back in other areas to compensate for that choice. Not worth it!
Another challenge was I choose to eat a few whole grain organic tortilla chips with hummus. For me eating only 10 of those tasty chips with hummus dip was deserving of an award. That was another poor choice because I made the mistake of researching what the food counts of these foods were after the choice. What a lot of calories and carbs in 10 little chips. Oh well, live and learn! Onwards and upwards again my friends.
I am reporting my weight loss for this week: 3.5 lbs
I hope all of you are enjoying tracking and losing weight as well. Lets stick together and blog your successes along with me! There is strength in sharing. I will try and share more recipes next week.
Heather Caruso
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