No Excuses! Food and Exercise Accountability April 27 - May 3
Well...my trip to Texas was pretty good. I ate my healthy breakfast every day. There was so much going on, I just couldn't be a bother to my mom and insist on different food. Whatever everyone ate, I ate. I tried to manage portions, but the night we had spaghetti - the garlic bread got away from me. And of course, the brownie incident. Reminds me why I never eat the first brownie! My big problem, I didn't count/estimate/journal the whole time. Things tend to add up if I'm not keeping track (at the very least in my head!) every day.
So, I'm committed to getting back on track this week. I was sick on Friday, so I drank WAY too much hot tea with honey. I was pretty good on Sunday:
Sunday May 26
B - Trader Joe's fat free Greek yogurt with honey, 6 oz blackberries, handful of grapenuts for crunch
L - big salad - BBQ chicken, a tiny bit of ranch, roma tomato, carrots, tortilla strips
S - 7 dark chocolate salted almonds
S - tangelo fruit bar (sore throat - medicinal really!)
S - cheese string, handful of cashews
D - huge plate of roasted brussel sprouts, sweet potato
S - hot tea with honey
Probably, around 1800 for the day, not too bad.
Monday - PLAN
B - Trader Joe's non fat Greek yogurt with honey, 8 oz sliced strawberries (200 calories)
L - big salad - dark greens, shredded carrot, purple cabbage, pomegranate seeds, grilled chicken, fat free balsamic vinaigrette, fried onions for crunch (measured!!) (400 calories)
S - tangelo (100 calories)
S - cheese string (80 calories)
S - cocoa (50 calories)
D - home made tomato, spinach, chickpea, leek, summer squash soup, artisan bread, sprinkle of parmesan on top (400 calories for all)
Saturday:
B - raisin bran, strawberries, skim milk (volumetrics category 2)
L - 6" sweet onion chicken teriyaki sub on honey oat bread, no cheese, yes sauce (category 2/3), apple slices (category 1)
S - half a mocha/vanilla side-by-side shake (cateogry 4)
D - spaghetti w/chicken, sauce, veggies, parmesan (category 2)
S - smoothie: frozen fruit, yogurt, milk, water, ice (category 1)
E - two hour hike in the park
Sunday:
B - raisin bran, skim milk (2)
L - pasta veggie chicken mixture (1)
D - volumetrics goulash (1), slice of sourdough (3)
S - greek yogurt, honey, strawberries (1/2)
E - walk around the speedway
Monday:
B - raisin bran, strawberries, milk (2)
S - banana (1)
L - leftover goulash (1)
S - apple (1), yogurt (2)
D - volumetrics asian chicken wraps (2)
S - pasta (2), milk (1)
E - HIIT run
Last edited by paperclippy; 04-28-2009 at 09:55 AM.
B~leftover rice (1 c) and 2 oz cheese (not what I intended but I was not feeling great due to a niacin flush)
S~hard boiled egg
L~lean cuisine entree, small apple
S~yogurt
S~2 slices turkey, 1 wedge LC cheese
D~Healthy Choice steamers entree
E~I didn't do any this morning due to said flush, but I hope to put in an hour on the treadmill either while watching TV or reading my new book.
Today:
Exercise - either strength training when I get home, or an off day depending on how I'm feeling. Congestion last night led to no sleep, so I'm pretty achey and run down today.
B: smoothie,
S: pb&j
L: grilled chicken salad or a pack of pink salmon if I'm too lazy to walk down the stairs
S: fat free strawberry yoplait (this might be lunch with the salmon packet if above lazy wins)
S: Kashi Go Lean
D: Vindaloo chicken over long grain and wild rice
S: peanut butter graham cracker or nilla wafers
Last edited by Shannon in ATL; 04-27-2009 at 12:05 PM.
This week will be interesting. I can't do any UB lifting at all, so that's out. In addition, we have houseguests who I really want to spend time with (including the most adorable 2 year old in the world), and work is still crazy. PLUS we are having a housewarming on Saturday, and have all of the work and prep that goes with that. Given these, I am adjusting my plan slightly to accomodate:
1. At least 50 min cardio a day. Goal will be 60, and to do LB lifting 2 days this week, but we'll see how that goes. If I hit 60 cardio each day, I'll be happy with myself. I have my little step in my office and can do it while the baby naps.
2. Track EVERYTHING, be under 1600 calories every day. I plan to cook dinners in, which will make it easier.
So, that being said, plan for today:
B - Smoothie - greek yogurt, almond milk, frozen strawberries
S - Not sure. Grapes?
L - Whole wheat lavash bread, turkey breast, hummus, and veggie roll-up.
S - Popcorn
D - I presented 3 options for the guests...all are OP meals in the 400 cal range. Not sure which they'll pick but any and all will be OP.
S - NSA Ice Cream, Sliced Strawberries
E - 60 min cardio, to be done NOW before their plane lands.
Tuesday's plan:
B - 1 c. Kashi GoLean! cereal, 1 c. sk milk, coffee
S - small banana
L - 2 oz. tuna mixed into bean salsa, raw carrots, broccoli, cauliflower
S - 1 oz. raw almond, 6 oz. lowfat yogurt, apple slices
Not sure what order these things will go in -
Maybe walk dogs at the humane society
D - turkey eggplant casserole (this old weight watchers recipe is definitely volumetrics in action!)
Gym - Legs routine is written out - running/walking or HIIT on the stairmaster
S?
Last night I got extra hungry, but I'm sure it's because I cut my calories back. I snacked some but still ended up at about 1430 for the day. Right on track!
Tuesday:
B - raisin bran, strawberries, milk
S - apple
L - asian chicken wrap
S - banana, yogurt
D - volumetrics veggie mac & cheese
E - NRLW 1A @ lunchtime
Last edited by paperclippy; 04-29-2009 at 10:11 AM.
Yesterday was mostly OP - I added in two cups of tea over the course of the evening, one with Stevia the other with sugar, and a soft corn tortilla while I was cooking dinner. Other than that I stuck to my plan.
Today:
Exercise - 60 mins of strength training, done. 6.25 miles at the park
B: smoothie,
S: pb&j
L: grilled chicken salad
S: edited - Think Thin Brownie Crunch bar
S: Gnu Peanut Butter Flavor & Fiber Bar
D: ground turkey breast hamburger helper, broccoli
S: Pepsi Throwback
This puts my calories a little low for the day, might have another snack in there somewhere. Targeting 1950. Came in at 1900, so a little under target. Got a lot of exercise. Didn't plan on it being so bar heavy...
Last edited by Shannon in ATL; 04-29-2009 at 11:44 AM.
Reason: Edited - changed menus
Added an extra glass one wine last night, otherwise OP.
B - 4 egg whites scrambled with veggies, toasted sourdough english muffin
S - Apple
L - WW Lavash with hummus, romaine lettuce, sliced veggies, and turkey breast, grapes.
S - Popcorn
S - Smoothie w/ greek yogurt and frozen strawberries
D - FiberGourmet pasta w/ ground chicken, roasted veggies, tomato sauce
S - NSA Ice Cream
Accountability? Oh, I remember that. My 4 days away were, um, interesting (foodwise - rest of it was great!). We had all meals provided, and always sweet stuff out for snacks. I did manage portions pretty well, and except for some homemade chocolate chip cookies, I pretty much avoided the sweet stuff. My clothes feel fine, though I haven't weighed.
B - oatmeal with walnuts, raisins, skim milk; 1/2 ww bagel;
S - cottage cheese with raspberries
L - egg salad sandwich on ww
S - pear, cheese
D - something with chicken, spinach, sweet potato
So far I'm POP this week. Now I just have to keep it going through the rest of the week, the weekend, next week, the week after that . . .
Wednesday:
B - raisin bran, strawberries, milk
S - banana
L - volumetrics veggie mac and cheese
S - apple, yogurt
D - rice, mix of chicken, frozen veggies, and spinach, soy sauce
E - None -- had to take the dog for his shots, then took him to the dog park. Lucky dog!
Last edited by paperclippy; 04-30-2009 at 08:59 AM.
No Excuses! Food and Exercise Accountability April 27 - May 3
(cateogry 4)
My 4 days away were, um, interesting (foodwise - rest of it was great!). We had all meals provided, and always sweet stuff out for snacks. I did manage portions pretty well, and except for some homemade chocolate chip cookies, I pretty much avoided the sweet stuff. My clothes feel fine, though I haven't weighed. 
