Calories- 1862 !!!!
Exercise-158 bringing calories to 1704
Carbs-136
Net Carb 117
Fat 91 !!!!
Protein-84
Looking at my daily food intake looks like I gorged all day, but that was not the case. I had 299 calories for breakfast, and 256 calories for lunch. That is not even half of my daily allowance. But here is where I went wrong.... I had a very small snack.. and when I say small, it was really not a lot of food- one wasa cracker, 5 buttercrisp crackers and 2 laughing cow cheese. That little snack added up to 180 calories. I could have left off those buttercrisp and had another wasa. I could have had an apple. All of this to say those few calories don't sound like much, but they all add up. Now here is the biggy.... I had all these calories saved for dinner- this was before my snack was logged in and I knew I had spent 180 calories. And I did not go to dinner with the intention of pigging out. But I went to a Mexican food restaurant and was with friends. Laughing and talking and eating chips and then thinking I was not ordering an item really high in calories (nachos al carbon).. This is what everyone else was ordering. I did log in on the high side of calories for dinner.. it could have been less or it could have been more... but it came to 1, 128!!! Yes, I am serious.... you can eat over 1000 calories without even realizing that it is that high. It was a 1/2 plate and did not seem like that much. What an eye-opener for me!!
So here is what I will do next time before I go out to eat. I am going to type in some Mexican foods to compare the calorie/fat amount. When I see what would be the best choice, I will plan to order that and actually do it!! I can see how keeping this log everyday is enlightening me on so many false ideas I have about my food choices. And my fat intake.... 91 for the day which was double my quota. I will have to look back to see how many were in that one meal, but I can tell you it was probably over 50! I am so glad I did go for that walk because it canceled out about 158 calories.
But today is a new day- I am not talking negative to myself, I am not beating myself up about yesterday, I will make good choices today, and I will press on toward my goal!!
Tuesday, January 28, 2014
Monday, January 27, 2014
Ageing
Calories-1374
Carbs-131
Net Carbs- 100
Fat-38
Protein-103
Today is the first day I have actually stayed within my fat gram range. I had one left!! I almost made it to my protein goal, and I stayed within my carb goal. I had over 20 g of fiber. I still need to increase that. I neglected my water yesterday. I could not drink it early in the morning because of church, but I could have had it in the afternoon. So, I continue to see where I need to give more attention.
Recently I have spoken to so many of my friends with elderly mothers. Of course they are elderly, since I am a senior citizen. Oh my gosh... I still can't believe that... when do you feel like you are a senior citizen? So many of our mothers are now in their 80s, and they are having many health issues. I know that is to be expected because the average lifespan of a female in this country is 85. But what can be done to live a life that is healthy up until that time? My main thought is to not be sedentery.. and also to not be obese!! Of course not smoking is just understood. And I could go further to say cut back on sugar so you don't become a diabetic. I realize that there is no way to prevent getting older, but how we fair in our old age can be changed by our choices. And I feel the biggest battle of all of this is in the mind!! If I can continue to look toward the goal and not right in front of me of what I want to do in the short range, I can succeed... but I will tell you... it is definitely a life of discipline... I am not giving up.. I am going forward!!
Carbs-131
Net Carbs- 100
Fat-38
Protein-103
Today is the first day I have actually stayed within my fat gram range. I had one left!! I almost made it to my protein goal, and I stayed within my carb goal. I had over 20 g of fiber. I still need to increase that. I neglected my water yesterday. I could not drink it early in the morning because of church, but I could have had it in the afternoon. So, I continue to see where I need to give more attention.
Recently I have spoken to so many of my friends with elderly mothers. Of course they are elderly, since I am a senior citizen. Oh my gosh... I still can't believe that... when do you feel like you are a senior citizen? So many of our mothers are now in their 80s, and they are having many health issues. I know that is to be expected because the average lifespan of a female in this country is 85. But what can be done to live a life that is healthy up until that time? My main thought is to not be sedentery.. and also to not be obese!! Of course not smoking is just understood. And I could go further to say cut back on sugar so you don't become a diabetic. I realize that there is no way to prevent getting older, but how we fair in our old age can be changed by our choices. And I feel the biggest battle of all of this is in the mind!! If I can continue to look toward the goal and not right in front of me of what I want to do in the short range, I can succeed... but I will tell you... it is definitely a life of discipline... I am not giving up.. I am going forward!!
Sunday, January 26, 2014
Sunday-The Beginning of a New Week
Calories-1392
Exercise- 160 calories burned making it 1232 calories
Carbs- 68
Net Carbs-48
Fat-50
Protein-135
Looking at this you can see I stayed within my calorie range, stayed within my carb goal, went over on my fats, and almost made my protein goal. I made some notes on my fitness pal of what I can see I need to do: Increase my protein, lower my fats and carbs, increase my fiber, and stay focused on drinking that water.
But are you ready for the big news? Yes, I have lost weight. I have lost 6 lbs. this week!!! And I would have to say that was with very little exercise. I think I walked 3 times this week.... remember my pulled back and vertigo. So from now on I will post on Sundays what my weight loss (or gain) was for the previous week, and it will look like this -6 lbs. or +1lb. or stayed the same.
Keeping this diary has most definitely stopped me from mindless eating. If it is going in my mouth be it food or drink I am knowing that I am going to have to write it down. Yesterday I had something that would not be considered a food on a diet. My husband sorta chided me about it. I told him that I had to be able to allow some things or I would totally quit.. remember I am trying to make this a lifestyle. It is not going to end on December 31. I want to always consider what I am eating and then I can make that choice. It was at the end of the day, and I knew how many calories it would be, and if I could stay within my range my having it. I am so into reading labels these days so I can make good choices.
Now my goals for the week- eat more protein, fiber; eat less carbs and fat; drink more water; and get that exercise in!!
Saturday, January 25, 2014
Trim Healthy Mama
Calories- 1349
Carbs-177
Net Carbs- 136
Protein-86
Yesterday was an an okay day. I stayed within my calories, but my carbs are still too high even with having 31 g of fiber which is a great plus!! The recommended amount of daily fiber is 35g or close to that. But late in the evening I am just wanting something sweet. And I am not even a huge sweet eater. The reason I am not a huge sweet eater is I do not keep it here in the house. Because I am an addict when it comes to pie, cake, cookies, or candy bars. I cannot stop at one!!! I have friends that can have a bowl of Hershey kisses in a pretty bowl on the coffee table...not me!! They would be gone in no time.. by me and my husband... we have the same problem.
That all being said leads me to the subject of today.. Trim Healthy Mama.. or to be known as THM. This is a program that two sisters have studied and researched and worked on for several years. The program is presented in a 600+ page book. Serene Allison and Pearl Barrett are not nutritionists or scientists or doctors. They have gone through all kinds of diets that are out there. One of them was even a vegan at one time. And from all of their own experiences, lay studies, and trial and error, they have come up with this plan. This is not a diet, but a different way of eating. I will only tell you a few concepts because you need to buy the book. You can have fat and carbs, but they are limited in the kind of meal you choose. If you have a fat meal it is a satisfying meal known as an "S" meal. If you choose to have less fat and more carbs, it is called an energizing meal known as an "E" meal. For me there is a lot to learn, so I do not have it down yet. But there are many women not only in this country but all over the world that are doing this program and losing lots of weight. There are several right here in my hometown that are doing it, and yes, they are having great success.
I say all this about THM because they have some delicious desserts that can be eaten. So... I am going to have to get those ingrained in my memory so I can go whip one up when I have those evening sweet cravings. I looked the book up on Amazon, and I saw that you can purchase the book for $35. I paid over $50 for mine. Go check it out!!
Carbs-177
Net Carbs- 136
Protein-86
Yesterday was an an okay day. I stayed within my calories, but my carbs are still too high even with having 31 g of fiber which is a great plus!! The recommended amount of daily fiber is 35g or close to that. But late in the evening I am just wanting something sweet. And I am not even a huge sweet eater. The reason I am not a huge sweet eater is I do not keep it here in the house. Because I am an addict when it comes to pie, cake, cookies, or candy bars. I cannot stop at one!!! I have friends that can have a bowl of Hershey kisses in a pretty bowl on the coffee table...not me!! They would be gone in no time.. by me and my husband... we have the same problem.
That all being said leads me to the subject of today.. Trim Healthy Mama.. or to be known as THM. This is a program that two sisters have studied and researched and worked on for several years. The program is presented in a 600+ page book. Serene Allison and Pearl Barrett are not nutritionists or scientists or doctors. They have gone through all kinds of diets that are out there. One of them was even a vegan at one time. And from all of their own experiences, lay studies, and trial and error, they have come up with this plan. This is not a diet, but a different way of eating. I will only tell you a few concepts because you need to buy the book. You can have fat and carbs, but they are limited in the kind of meal you choose. If you have a fat meal it is a satisfying meal known as an "S" meal. If you choose to have less fat and more carbs, it is called an energizing meal known as an "E" meal. For me there is a lot to learn, so I do not have it down yet. But there are many women not only in this country but all over the world that are doing this program and losing lots of weight. There are several right here in my hometown that are doing it, and yes, they are having great success.
I say all this about THM because they have some delicious desserts that can be eaten. So... I am going to have to get those ingrained in my memory so I can go whip one up when I have those evening sweet cravings. I looked the book up on Amazon, and I saw that you can purchase the book for $35. I paid over $50 for mine. Go check it out!!
Friday, January 24, 2014
Get Back on the Saddle
Calories 1626
Carbs-129
Net Carbs-90
Fat-76!!!!!!
Protein-54
Some days you just get off track, and you fall off the wagon, or horse... and you just have to get back on that saddle. For me that is what happened yesterday. I started out really good, and there were lots of positives in my day. I drank all my water yesterday. Since I was going to be home all day this made it fairly easy. I had almost 39 g of fiber yesterday. I only had 90 net carbs. Now the bad part.. I went over my calories by 226; I went over my fat just about double!! And due to me still not feeling up to par, the weather being bad, and me being busy with quilting projects I did not get in any exercise. My big eating problem occurred after dinner when I proceeded to have late night snacks. Well, I ate too much of it, and I ate the wrong thing. The only thing sweet in my house would have been some fruit. Now that is what I should have had. But instead I opened the pantry and took out a package of sweetened coconut and ate bite after bite after bite!!! I had to chew and chew and chew on it which was good or no telling how much I would have eaten.
What I learned... reach for the fruit if you want something sweet or get busy doing something else or say my goals to myself!! If I have many nights like last night I will not reach my PUSH goal. But here I am today tracking my food and keeping up with this blog.... so I am definitely back in the saddle!!
Carbs-129
Net Carbs-90
Fat-76!!!!!!
Protein-54
Some days you just get off track, and you fall off the wagon, or horse... and you just have to get back on that saddle. For me that is what happened yesterday. I started out really good, and there were lots of positives in my day. I drank all my water yesterday. Since I was going to be home all day this made it fairly easy. I had almost 39 g of fiber yesterday. I only had 90 net carbs. Now the bad part.. I went over my calories by 226; I went over my fat just about double!! And due to me still not feeling up to par, the weather being bad, and me being busy with quilting projects I did not get in any exercise. My big eating problem occurred after dinner when I proceeded to have late night snacks. Well, I ate too much of it, and I ate the wrong thing. The only thing sweet in my house would have been some fruit. Now that is what I should have had. But instead I opened the pantry and took out a package of sweetened coconut and ate bite after bite after bite!!! I had to chew and chew and chew on it which was good or no telling how much I would have eaten.
What I learned... reach for the fruit if you want something sweet or get busy doing something else or say my goals to myself!! If I have many nights like last night I will not reach my PUSH goal. But here I am today tracking my food and keeping up with this blog.... so I am definitely back in the saddle!!
Thursday, January 23, 2014
Pills, Walkers, Oxygen, Wheelchairs and Golden Corral
Calorie- 1397
Carbs-101
Net Carbs-77
Fat-41
Protein-118
Exercise- burned 238 Calories
So I had a discussion with a friend today about medicare, social security, insurance policies, etc. Both of our husbands will be turning 65 this year so this is how we had this discussion. We also talked about ourselves and OUR insurance because neither of us will be 65 for a few more years.
Now this is in no way meant to be offensive to anyone who takes a lot of medication or is on oxygen, or needs a walker, or is in a wheelchair. And so I do not need a bunch of comments about reasons or excuses or bad talk about this. We cannot prevent many ills and diseases and infirmities coming into our lives. HOWEVER... we can alter our lifestyles to keep some of these at bay.. How? With watching our diet, moving more, and losing weight. You all know I have these exact struggles. I know what is right and true, and I just don't always do it.. why else would I be writing about all of this and the small successes and failures that I have concerning this topic. My friend had gone to a medicare meeting at Golden Corral, and she mentioned how bad the majority of the people looked and that most of them had one of the above that I mentioned. I told her that I got to see the same thing when I went to the Heart Institute with my mother.. again.. I know that all problems are not caused by lifestyle choices, so don't be offended. AND... I do know that aging is going to bring many of these on no matter what choices you make.. But we both agreed that going to Golden Corral or the Heart Institute was a good "negative" motivator to have you live differently.
Now here is the funny part... her husband who is a runner and very lean told her that he would go to the meeting but he did not want to eat at GC... I had to laugh because someone I know has been begging me to go with them to GC. I have said I will not go because I know me.. I will see all those different entrees and desserts, and totally be helpless to resist!! Maybe later I can get to the point where I could go and only have a healthy portion... but not today!!
Carbs-101
Net Carbs-77
Fat-41
Protein-118
Exercise- burned 238 Calories
So I had a discussion with a friend today about medicare, social security, insurance policies, etc. Both of our husbands will be turning 65 this year so this is how we had this discussion. We also talked about ourselves and OUR insurance because neither of us will be 65 for a few more years.
Now this is in no way meant to be offensive to anyone who takes a lot of medication or is on oxygen, or needs a walker, or is in a wheelchair. And so I do not need a bunch of comments about reasons or excuses or bad talk about this. We cannot prevent many ills and diseases and infirmities coming into our lives. HOWEVER... we can alter our lifestyles to keep some of these at bay.. How? With watching our diet, moving more, and losing weight. You all know I have these exact struggles. I know what is right and true, and I just don't always do it.. why else would I be writing about all of this and the small successes and failures that I have concerning this topic. My friend had gone to a medicare meeting at Golden Corral, and she mentioned how bad the majority of the people looked and that most of them had one of the above that I mentioned. I told her that I got to see the same thing when I went to the Heart Institute with my mother.. again.. I know that all problems are not caused by lifestyle choices, so don't be offended. AND... I do know that aging is going to bring many of these on no matter what choices you make.. But we both agreed that going to Golden Corral or the Heart Institute was a good "negative" motivator to have you live differently.
Now here is the funny part... her husband who is a runner and very lean told her that he would go to the meeting but he did not want to eat at GC... I had to laugh because someone I know has been begging me to go with them to GC. I have said I will not go because I know me.. I will see all those different entrees and desserts, and totally be helpless to resist!! Maybe later I can get to the point where I could go and only have a healthy portion... but not today!!
Wednesday, January 22, 2014
It's Up to You
When it comes to health, fitness, diet, etc. it is up to YOU! I have realized that I am a very good encourager for other people. I can compliment them, provide information, and be their cheerleader... but when it comes to me... I am a discourager.. so I am changing that.. I am saying to myself what I would say to others.
You cannot blame anyone else for your lack of or failure or inadequacies, etc. You also cannot make someone else get on board with you either.. it is not up to you! That is up to that individual. I feel the biggest battle of most things begins in your mind... remember the negative talk you give yourself.. or you may even give yourself positive false talk, " oh you don't look so bad. " Or.. "after all, you are not young anymore, you can be overweight." Whatever... I have said them all to myself at some time... and I still do!! I am gonna say don't talk negative and don't necessarily call your talk positive... unless you can call your talk truthful talk. You can turn any negative statement into a positive truthful talk. Here are some of the words I have come up with:
1. I inherited this body type from my father...INSTEAD since I have a tendency to put weight on in my middle I am going to work on limiting my carbs, or fat, or whatever to improve my body.
2. You are always gonna be fat... INSTEAD.. you are improving yourself everyday with your healthy diet and extra physical activity.
3. Everyone else looks better than you... INSTEAD... I am looking better than I did 3 months ago.
4. I can't do that cardio or pushups or whatever... INSTEAD.. I am going to do what I can today and tomorrow shoot to do more.. walk a little faster or walk a little longer or do one more pushup or jumping jack or squat or lunge or whatever.
You get the gist of what I am saying... In a nutshell.. don't compare yourself to others.. Do what YOU can do. Don't be the food police with others... that is up to them to change, not YOU!!
Make your goals and move forward doing the best YOU can do...no one can be a better you than YOU!
You cannot blame anyone else for your lack of or failure or inadequacies, etc. You also cannot make someone else get on board with you either.. it is not up to you! That is up to that individual. I feel the biggest battle of most things begins in your mind... remember the negative talk you give yourself.. or you may even give yourself positive false talk, " oh you don't look so bad. " Or.. "after all, you are not young anymore, you can be overweight." Whatever... I have said them all to myself at some time... and I still do!! I am gonna say don't talk negative and don't necessarily call your talk positive... unless you can call your talk truthful talk. You can turn any negative statement into a positive truthful talk. Here are some of the words I have come up with:
1. I inherited this body type from my father...INSTEAD since I have a tendency to put weight on in my middle I am going to work on limiting my carbs, or fat, or whatever to improve my body.
2. You are always gonna be fat... INSTEAD.. you are improving yourself everyday with your healthy diet and extra physical activity.
3. Everyone else looks better than you... INSTEAD... I am looking better than I did 3 months ago.
4. I can't do that cardio or pushups or whatever... INSTEAD.. I am going to do what I can today and tomorrow shoot to do more.. walk a little faster or walk a little longer or do one more pushup or jumping jack or squat or lunge or whatever.
You get the gist of what I am saying... In a nutshell.. don't compare yourself to others.. Do what YOU can do. Don't be the food police with others... that is up to them to change, not YOU!!
Make your goals and move forward doing the best YOU can do...no one can be a better you than YOU!
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