No Excuses! Maintainer's Food and Exercise Accountability 6/22-6/28
Wow, I've never started the thread before! Exciting!
Saturday and Sunday were okay on food, with the exception of a frosty from Wendy's Sunday night putting me 300 calories over budget, but I'm okay with it. There were some other latte luxury items, but they stayed within my calorie range. Didn't exercise over the weekend, but did five days in a row before that, so okay with that, too!
Sat:
B: kashi go lean crunch, lowfat vanilla yogurt, blueberries, coffee
L: grilled mandarin chicken salad from Wendy's
S: McDonald's non fat iced mocha
D: spaghetti with plain red sauce, dinner roll
S: kashi go lean, lowfat vanilla yogurt, one hershey's kiss, one reese's nest egg
Sun:
B: smoothie, coffee
S: mini luna bar
L: turkey sandwich on double fiber wheat with slice of velveeta & pickle, reduced fat cheezits, red grapes
S:mini luna bar, 3 strawberries, iced nonfat sugar free latte, one sunsweet prune
D: three slices tombstone cheese pizza, pretzel twists
S: wendy's coffee toffee twisted frosty
Today:
B: tuna cup, kashi go lean, cinnamon bun oatmeal with raisins, coffee (piecemeal from my desk at work - trying to get to specific calorie and protein goal...)
S: string cheeese
L: grilled chicken salad
S: kashi go lean, yogurt
D: turkey sausage over rice
S: skinny cow
Last edited by Shannon in ATL; 06-22-2009 at 10:42 AM.
I'm not going to mention the food this weekend. My weight is stable.
E~30 minutes treadmill
B~Smart One's breakfast quesadilla
S~hard boiled egg
L~Healthy Choice steamers, small apple
S~yogurt
D~I can't remember the recipe but it calls for 12 ounces of sirloin for the 4 of us--some sort of stir fry, I think
Saturday:
B - shredded oats, blueberries, skim milk
S - apple, two slices of focaccia bread, three stuffed grape leaves
D - @cooking club - little bit of chinese five spice beef shank, chicken leg and wing in african peanut stew, little bit of chinese sausage and bok choy in rice, big chunk of noodle kugel, two greek philo spinach pastries, about 5 hamantaschen, small glass of white wine, coconut tapioca pudding, far too many turtle brownie bites (if I had counted, I probably wouldn't have had so many), diet green tea
E - biked about 4 miles, walked the dog
Sunday:
B - slice focaccia bread, strawberries
L - noodle kugel, 1 hamantaschen, 1 cranberry bagel w/lf cream cheese and smoked salmon
S - apple
D - pasta w/sauce, romano cheese, slice focaccia bread
E - none
Monday:
B - shredded oats, strawberries, skim milk
S - banana
L - pasta w/sauce
S - apple, yogurt/blueberries/granola
D - kofte (turkish lamb meatballs) w/hummus and lettuce in pita bread and a side salad
S - couple pieces of dried fruit, half choc covered frozen banana
E - bootcamp
Last edited by paperclippy; 06-23-2009 at 08:39 AM.
Saturday was wicked off plan, but Sunday was right about in-line...a heavier-than-usual breakfast, but then just a snack and a salad for dinner. So it all evened out. Scale is the same as when I left. It was a crazy weekend and my shoulder is complaining about all the car-riding.
Plan for today:
B - Egg whites w/ veggies and turkey, toasted crumpet
S - Watermelon
L - Leftovers - Fibergourmet pasta, red sauce, ground chicken, roasted veggies
S - Yogurt if needed
S - Popcorn
D - Beef and Bean Bake - grilled veggies, lean ground beef, pinto beans, layered lasagna style and baked, topped with a dollop of sour cream.
S - Fruit Floe Bar
2 little snafoos this weekend. Friday night I had 5 breadsticks along with my grilled chicken salad with fat free dressing that I ordered instead of ordering pizza along with everyone else. Obviously not necessary. Last night I roasted a chicken whole and ate not only dark meat, but chicken skin. BF helped but the skin is actually gone, the leftovers are now naked in the fridge. Poor chicken. Other than that, my weekend was actually OP. I'm striving for better next weekend, but still, getting to where I need to be so I'm ok with it.
Sat:
B - mini ww bagel, 1 T. light cream cheese, 1/2 oz. lox, 1 c skim milk, coffee w/ 1 T h&h
S - small banana
L - 3 oz bs grilled chicken breast, 2 cups romaine, 1 Tbsp ff Italian dressing, 2 hard-boiled eggs, 2 small cucumbers
D - 1 1/2 cups boiled shrimp, 2 T cocktail sauce, 1 c carrots & 1 c celery, 6 oz raspberries
Snacks - 6 oz lf yogurt, oat bran pita bread w/ 1 oz. hummus, 1 c. cherries
E - kayaking 3 hours - beautiful out and tons of fun!
Sun:
B - mini ww bagel, 1 T. light cream cheese, 1/2 oz. lox, 1 c skim milk, coffee w/ 1 T h&h
S - 1 c. cherries
L - 1/2 oat bran pita w/ 2 1/4 oz. canned salmon, 1/2 Tbsp light mayo, small cucumber
D - roasted chicken - 2 wings and 1 drumstick/thigh w/ skin , 5/8 large scallop squash roasted w/ ~1 T olive oil
Snacks - oat bran pita bread w/ 1 oz. hummus, Orange Chia Dream Pop
E - 1 hour of blueberry picking - does that count? Lol, active rest today.
And finally the plan for today, Monday:
B - mini ww bagel, 1 T. light cream cheese, 1/2 oz. lox, 1 c skim milk, coffee w/ 1 T h&h
S - 1 1/2 cups raw blueberries
L - Bean Salsa w/ 2 oz. tuna, 1 cup cherry tomatoes
S - hard-boiled egg, 6 oz. lf yogurt, 1 c. cherries
gym - cardio (running/walking?), chest
post-gym - hm blueberry protein muffin
D - bs chicken breast over salad (using the chicken from last night, and there is no skin left ... so I can't possibly eat any )
Okay, the new program I've been on for the month has finally moved into the nutrition stage - well, we did 2 weeks ago, but since we're working on one "habit" at a time, the first was to take vitamins and fish oil, both of which I already did (and still do). This one addresses carbs, sigh. Calorie-dense carbs are only to be consumed within 3 hours of exercise, in moderate portions of course. We can eat a small amount other times, being careful of the "slippery slope." Veggies, of course, are an anytime food, and fruit pretty much any time. They basically define 3 types of carbs: fiber rich (most of your veggies/fruits), starchy and sugary (refined - to be eaten rarely!) On that note, I'm working on meal plans based around these instructions - which is actually tomorrow's lesson.
B - cottage cheese with raspberries, blueberries, walnuts; 1/2 ww bagel (Thomas's with 7 gr fiber per bagel) with pb. There was more cottage cheese than fruit.
S - ff latte
L - salad made with butterhead lettuce, 1/2 c black beans, lf sour cream, salsa, plus 1 TBSP lemon flavored fish oil; 1 oz cashews
S - apple, yogurt
D - roasted or stir-fried asparagus, red peppers, leftover salmon, maybe 1/4 c brown rice
Tuesday:
B - shredded oats, strawberries, skim milk, two cherries
S - banana
L - ww pita w/hummus, lettuce, lamb kofte
S - apple, blueberries/yogurt/granola
D - gnocchi with mix of: olive oil, onions, mushrooms, chicken sausage, zucchini, romano cheese
S - half choc covered banana
E - NRLW stage 1 special workout A, doggie bootcamp
Last edited by paperclippy; 06-24-2009 at 11:11 AM.
Tuesday:
before/after gym - hm blueberry protein muffin, coffee w/ 1 T h&h
gym - elliptical 45 minutes, legs heavy - 50 minutes - done!
B - mini ww bagel, 1 T. light cream cheese, 1/2 oz. lox, 1 c skim milk
S - 1 cup raw blueberries, 1 oz. raw almonds
L - Bean Salsa w/ 2 oz. tuna, small cucumber
S - 6 oz. lf yogurt, 1 c. cherries, rest of almonds
Maybe walking dogs at the humane society?
D - steak, salad, leftover roasted scallop squash. If BF isn't there or I don't get a chance to fill up my propane tank, will eat leftover turkey meatloaf or veggie burger on ww bun with aforementioned veggies.
Mostly OP yesterday - cleaned the floor and did 15 mins on the elliptical (all I could handle after the 2 hours of cleaning... ), had a banana and some strawberries right before bed that put me about 125 calories over TDP maintenence level, but I had planned to go that far over with other foods anyway. I just didn't plan it for right before bed.
Today:
B: kashi go lean crunch, lowfat vanilla yogurt, raspberries, coffee
S: string cheese
L: grilled chicken salad
S: kashi go lean, going to try to do something with a laughing cow wedge
D: most likely cheese pizza or a take out chicken salad
S: graham cracker
E: planning some strength training with some cardio
Morning. Yesterday went as planned, except I grilled a chicken breast in place of the leftover salmon.
B - oatmeal with walnuts, blueberries, skim milk; 1/2 whole grain bagel w/pb
S - cottage cheese with raspberries
L - salad: butterhead lettuce, leftover asparagus, leftover grilled chicken, wtih lf Asian dressing
S - raspberry yogurt
D - ?? I have a meeting at 6 which will go til 10:30 or more. They'll have food, but I'm afraid it'll be pizza, so I may go pick up some lean turkey at the store, or a Subway sandwich.
I ended up almost POP yesterday...got really hungry while grocery shopping and had to eat a Fiber One bar from my cart. Considering the temptation around me I consider that an OK choice (my grocery store has one of the best bakeries in it...and the doughnuts, strangely, called my name).
Planning for a POP day today:
B - Egg whites, veggies, turkey, toasted crumpet
S - Watermelon
L - Leftovers - Mexican Beef and Bean Bake
S - Popcorn
S - Greek yogurt w/ berries
D - Big grilled chicken salad w/ grilled veggies, a few croutons, homemade dijon vinaigrette, carrots, cucumber, and hopefully a garden tomato if one is ripe.
S - NSA Ice Cream, Strawberries
E - 60 min cardio, 60 min lifting (will have to be easy on shoulder...apparently, it doesn't like it when I spend multiple hours in the car. Which is not all that ideal considering we're planning an 8 hr drive on Thurs night.)
I posted in the weekly chat already that last night hunger monster struck in a big, bad way - all my BF's fault, none of mine, I swear it - and I ended up eating 3 servings (540 calories) of baguette, instead of the 1 serving at 180 calories I'd planned with dinner. Put me just above 2000 calories for the day - not in a losing range! Moving on, trying to make today better. Going to walk dogs at the humane society to hopefully relieve some stress and go to bed early.
Wednesday:
before gym - 1 1/2 cups blueberries, coffee w/ 1 T h&h
gym - elliptical 45 minutes, back 30 minutes - done!
B - mini ww bagel, 1 T. light cream cheese, 1/2 oz. lox, 1 c skim milk
S - one of my snacks from later depending on what I'm in the mood for
L - Bean Salsa w/ 2 oz. tuna, cucumber
S - 6 oz. lf yogurt, hard-boiled egg, watermelon, have some raw nuts if I need more healthy fat
Walking dogs at the humane society today?
D - I'm thinking a serving of high-protein pasta with the last of last summer's pesto, parmesan cheese, and maybe will get some shrimp... Or something (healthy) from the freezer. I'm not thrilled with BF right now so I don't think I'm going to care what he eats for dinner.
I have a new guilty pleasure . . . Diana's Bananas chocolate covered frozen bananas. Healthier than most frozen desserts, but still 130 cals a pop, and I keep eating them!
Wednesday:
B - shredded oats, strawberries, blueberries, skim milk
S - apple
L - leftover gnocchi sausage veg mix
S - banana, yogurt/blueberries/granola, mini mr. goodbar
D - salad w/lf dressing and cucumber, thai basil chicken over rice
E - morning dog walk, swam 10 laps evening
Last edited by paperclippy; 06-25-2009 at 09:04 AM.
ooo- i saw those frozen bananas and have steered clear of them. I knew I had a good reason.
Yesterday got a little crazy:
Tuesday:
E: 45 minutes on the treadmill
B: kashi go lean crunch, lowfat vanilla yogurt, raspberries, coffee
S: no snack and late lunch started the starving
L: sliced turkey on double fiber wheat with velveeta slice, pickle, tomato, skinny dipper
S: baby ruth fun size bar, hunts fat free pudding cup, two hershey's kisses, five skittles, mini laffy taffy bar, mini reese's nest egg: all in about twenty minutes of walking mindlessly back and forth to the candy drawer before I got on the treadmill
S after treadmill: kashi go lean
D: sliced turkey on double fiber wheat with velveeta slice, pickle with reduced fat cheezits and red grapes, rachel's yogurt
S: mayfield brown cow junior, another mini laffy taffy
508 of my 1950 calories were junk. I used too many calories for crud so didn't get enough protein. Argh. That is what I get for not taking a snack with me and starving when I had lunch. I thought the pudding cup would slow the craving, instead it got so much worse....
Today:
E: strength training when I get home
B: smoothie, coffee
S: tuna
L: grilled chicken salad
S: kashi go lean or protein bar
D: ground white turkey tacos or hamburger helper - have to shop for a baby shower gift
S: graham cracker
Added another fiber bar yesterday. Wondering if they're going to be a control issue for me all the time, or just when hormonal (they're the only thing remotely chocolatey in the house). Other than that, POP.
Planning for today (NO FIBER BAR).
B - Egg whites, turkey breast, veggies, toasted crumpet
S - Watermelon
L - Grilled chicken and grilled veggie salad, croutons, dijon vinaigrette
S - Popcorn
S - Yogurt w/ berries
D - Grilled thin boneless pork chops, saffron jasmine rice, roasted asparagus
S - NSA Ice Cream, Berries
E - 60 min cardio, 30 min yoga (that's a "hopefully" - my work schedule is crazy today)
No Excuses! Maintainer's Food and Exercise Accountability 6/22-6/28
Other than that, my weekend was actually OP. I'm striving for better next weekend, but still, getting to where I need to be so I'm ok with it. 
)
