Sunday, December 17, 2006
UGH
I don't even want to say how bad yesterday was, so I won't. I ate junk all day, and didn't exercise except for my situps. blah, have to really try today I guess. felt like crap when I woke up.
Saturday, December 16, 2006
12/15 I think too lazy to double check date LOL
breakfast - hummus and Crackers, lunch - leftover chilli and dinner roll - same as the other day so very veggieful. Dinner, Cheese burger with bacon and mayo, fries. Doritos, cheese, Vanilla decaf latte (yum) sprite and raspberry ice tea.
exercise 35 situps, walked in place in shower, 4 exercises upper body - 10 each. inner thigh stretch. Walked 1.34 miles.
Sigh, still probably not enough. but not sure how to really add more exercise. And its hard to only eat good food all the time LOL
exercise 35 situps, walked in place in shower, 4 exercises upper body - 10 each. inner thigh stretch. Walked 1.34 miles.
Sigh, still probably not enough. but not sure how to really add more exercise. And its hard to only eat good food all the time LOL
Friday, December 15, 2006
12/14/06
exercise - Went to best buy - paced outside for a half - hour, and inside for a while, so alot of walking, 4 upper body strengthing exercises, 10 each with canned goods, 35 situps, calf stretch and inner thigh, and some neck stretches.
food, hummus and crackers for breakfast, cheese steak, cheese fries and strawberry frostie for lunch, chicken cheese nuggets, mixed veggies, and perogies for dinner, cheese and doritos.
food, hummus and crackers for breakfast, cheese steak, cheese fries and strawberry frostie for lunch, chicken cheese nuggets, mixed veggies, and perogies for dinner, cheese and doritos.
Thursday, December 14, 2006
12/13/06
35 situps- yup just increased another 5, 4 upper body strength 10 each, inner thigh stretch. walked - not sure how far, but at a strip mall, walked through a few stores, and through the parking lot, was quite a bit.
food was apple slices for breakfast, some cheese, mac and cheese, and for dinner beef with potato and raspberries (came out bad), mixed veggies and rice. some doritos and an ice cream sandwich.
food was apple slices for breakfast, some cheese, mac and cheese, and for dinner beef with potato and raspberries (came out bad), mixed veggies and rice. some doritos and an ice cream sandwich.
Wednesday, December 13, 2006
how I feel so far this week.
Lately I've been kinda unhappy about my weight. I don't feel like I'm losing any weight - I probably eat too much. Though I'm doing decently with the exercise, especially the set exercises, and I'm making sure I walk almost every day, I just don't feel like I'm accomplishing anything.
I know I'm in better shape then I've been, the best I've done so far is 2 miles walking, which is great. And I've tried to set my goals as how many servings of veggies and fruit I have in a day, and how much exercise I do in a day, but sometimes its hard not to look at yourself and just see FAT!!!
So I feel pretty stupid giving advice to others as well. Bah, just me being negative. I'm curious what others do when they are feeling down about their weight. How do you keep from getting too worried about the weight, and lose track of the trying to be healthy?
But I'm not going to stop. Its raining today, so I can't walk outside, need to pick a place to go walk where I can do alot though, figure maybe I'll go to a local stip mall, it has a supermarket and a few department stores, so if I walk through a few of those, that should be good for the day.
Sigh, just have to try I guess. Well good luck to all of you!
I know I'm in better shape then I've been, the best I've done so far is 2 miles walking, which is great. And I've tried to set my goals as how many servings of veggies and fruit I have in a day, and how much exercise I do in a day, but sometimes its hard not to look at yourself and just see FAT!!!
So I feel pretty stupid giving advice to others as well. Bah, just me being negative. I'm curious what others do when they are feeling down about their weight. How do you keep from getting too worried about the weight, and lose track of the trying to be healthy?
But I'm not going to stop. Its raining today, so I can't walk outside, need to pick a place to go walk where I can do alot though, figure maybe I'll go to a local stip mall, it has a supermarket and a few department stores, so if I walk through a few of those, that should be good for the day.
Sigh, just have to try I guess. Well good luck to all of you!
Log Dec 12
Exercise - Walking while shopping, did pretty good, went to 3 stores that I walked through, also walked back and forth to car, rather then just from store to store. 30 situps, 10 each of 4 upper body strengthing exercises, and inner thigh stretch. Also did a little cleaning.
Food was not bad.
apple slices, coffee with chocolate mix - low sugar, mixed veggies, again left over potato/pea/ ground beef blah blah thingie, cake, fruit, and cheese, popcorn, doritos, cheese, and chilli for dinner.
Chilli is made with a can of chilli with beans, some spinach, a can of beans (I think small red last night), chopped onions, chopped peppers, and a can of diced tomatoes, oh and some fat free shredded cheddar cheese. And dinner rolls, low fat.
Food was not bad.
apple slices, coffee with chocolate mix - low sugar, mixed veggies, again left over potato/pea/ ground beef blah blah thingie, cake, fruit, and cheese, popcorn, doritos, cheese, and chilli for dinner.
Chilli is made with a can of chilli with beans, some spinach, a can of beans (I think small red last night), chopped onions, chopped peppers, and a can of diced tomatoes, oh and some fat free shredded cheddar cheese. And dinner rolls, low fat.
Log Dec 11
sorry, couldn't get on yestserday, so this might be a bit late for me to remember everything, but here goes.
apple slices, some fruit, half a muffin with butter, fruit, lunch was left overs from yesterday's dinner, so potato, onion, peas, ground beef, celery, spinach (I think). snack was popcorn, dinner was salad, crab cakes with asparagus, some mixed veggies, and rice, pumpkin cheese cake and, crab, shrimp, and something cheese dip (went out with work for dinner)
exercise was 30 situps, 10 each of 4 upper body exercises, and walking in various shops and in the mall.
apple slices, some fruit, half a muffin with butter, fruit, lunch was left overs from yesterday's dinner, so potato, onion, peas, ground beef, celery, spinach (I think). snack was popcorn, dinner was salad, crab cakes with asparagus, some mixed veggies, and rice, pumpkin cheese cake and, crab, shrimp, and something cheese dip (went out with work for dinner)
exercise was 30 situps, 10 each of 4 upper body exercises, and walking in various shops and in the mall.
Sunday, December 10, 2006
Log Dec 10
Crackers and hummus for breakfast, lunch was leftover meatloaf with mash potatos and onions, I also heated up some leftover frozen veggies to round it out. dinner will be potatos, peas and onions, with ground beef and onions, celery and spinach, and a side of mixed veggies. should be at least a 5 veggie serving day. I'll probably have ice cream as well LOL.
Exercise was a good day. 30 sit ups, walked in place in shower, upper back and shoulder stretch as well as inner thigh, walked .85 miles, as well as a little shopping. will do a little walking in place while cooking as well.
Exercise was a good day. 30 sit ups, walked in place in shower, upper back and shoulder stretch as well as inner thigh, walked .85 miles, as well as a little shopping. will do a little walking in place while cooking as well.
Nutrition
My basic theory for how to eat right is pretty simple in writing, though difficult sometimes to do.
According to the Centers for Disease Control and Prevention you are supposed to eat 5 servings of fruits and vegetables a day. According to the CDC site 5aday.gov there are many benefits to a diet with lots of fruits and vegetables.
They are a lower calorie food due to the higher water content, so you can eat more while taking in less calories. They are also a terrific source of vitamins, minerals, and other nutrients. People who eat a generous amount of fruits and vegetables in a healthy diet are more likely to have a reduced risk of chronic diseases.
According to the Produce for Better Health Foundation's site 5 a Day the Color Way a serving is the following - 1 medium-size fruit, 3/4 cup (6 oz.) of 100% fruit or vegetable juice, 1/2 cup fruit - if frozen or canned should be in 100% juice, 1 cup of raw leafy greens, 1/2 cup peas or beans, 1/4 cup dried fruit.
This doesn't sound difficult, but trying to fit in all these servings, and still eat the foods I like - burgers, steak, french fries, ice cream - is not an easy task. I have some suggestions for how to make this work for everyone.
Keep cut fruit and veggies around as snacks. Hummus makes a great topping for snack crackers. When you want a snack, have a few carrots or apple slices, then if after a bit you still want the ice cream, have it, but have less then you would have.
Add veggies to the food you cook. I keep frozen diced green peppers and onions on hand at all times in my house. They add great to chilli, casseroles, I'll even put them in with other vegetables to just increase the portion side. Mushrooms would work well also, but I don't like mushrooms. I keep cans of diced tomatoes and different beans, which often add well to different casseroles. Finally I try to keep a frozen bag of something dark, green and leafy - spinach and kale are two - that I add to various dishes, just like I add the onions or peppers.
Make at least one side of vegetables for every meal you eat. If you are eating a lot of take out, instead of cooking, keep frozen veggetables on hand, and just microwave some as an extra side. Even if you don't finish all the food on your plate, finish the vegetable serving. When eating out or getting take out, get salads, fruit cups, or meals that have vegetable sides.
Ok, that's it for now. Later I'll start sharing a plan for how, if you are eating unhealthy now, to start adding healthier meals to your week.
Good Luck!
According to the Centers for Disease Control and Prevention you are supposed to eat 5 servings of fruits and vegetables a day. According to the CDC site 5aday.gov there are many benefits to a diet with lots of fruits and vegetables.
They are a lower calorie food due to the higher water content, so you can eat more while taking in less calories. They are also a terrific source of vitamins, minerals, and other nutrients. People who eat a generous amount of fruits and vegetables in a healthy diet are more likely to have a reduced risk of chronic diseases.
According to the Produce for Better Health Foundation's site 5 a Day the Color Way a serving is the following - 1 medium-size fruit, 3/4 cup (6 oz.) of 100% fruit or vegetable juice, 1/2 cup fruit - if frozen or canned should be in 100% juice, 1 cup of raw leafy greens, 1/2 cup peas or beans, 1/4 cup dried fruit.
This doesn't sound difficult, but trying to fit in all these servings, and still eat the foods I like - burgers, steak, french fries, ice cream - is not an easy task. I have some suggestions for how to make this work for everyone.
Keep cut fruit and veggies around as snacks. Hummus makes a great topping for snack crackers. When you want a snack, have a few carrots or apple slices, then if after a bit you still want the ice cream, have it, but have less then you would have.
Add veggies to the food you cook. I keep frozen diced green peppers and onions on hand at all times in my house. They add great to chilli, casseroles, I'll even put them in with other vegetables to just increase the portion side. Mushrooms would work well also, but I don't like mushrooms. I keep cans of diced tomatoes and different beans, which often add well to different casseroles. Finally I try to keep a frozen bag of something dark, green and leafy - spinach and kale are two - that I add to various dishes, just like I add the onions or peppers.
Make at least one side of vegetables for every meal you eat. If you are eating a lot of take out, instead of cooking, keep frozen veggetables on hand, and just microwave some as an extra side. Even if you don't finish all the food on your plate, finish the vegetable serving. When eating out or getting take out, get salads, fruit cups, or meals that have vegetable sides.
Ok, that's it for now. Later I'll start sharing a plan for how, if you are eating unhealthy now, to start adding healthier meals to your week.
Good Luck!
Saturday, December 9, 2006
Dec 9 Exercise
Another not so great exercise day. 30 situps, 10 each of 4 upper body exercises, leg and back stretches. walked in place in shower (not as scary as it sounds). Walked up and down each isle in grocery store, as well as went back and shopped (so some isles 2 or 3 times). put away groceries with multiple trips up and down stairs. Food was leftovers for lunch- pork roast, beans, rice, potatoes, mixed veggies and dinner was salad, soup(1/4 cup of soup)corn, rice and roast chicken. also had doritos, and popcorn today. oops forgot that I had fruit juice and raspberry ice tea today as well, and will probably have low fat mozerella string cheese as well.
exercise for a new you
So you want to lose weight, get in shape, be more active. Great! Here are some ideas for a beginer's routine, that should make things very easy. you should use this routine for your first few weeks, no less then one week.
1. morning exercise - choose an exercise you can do in bed - stretches are great, I personally do situps. Make sure if you have a partner that you aren't doing something that will distract them, or wake them. Do your exercise of choice every morning. If you are doing stretches, make sure you do both sides of the body. Also if you are doing an exercise such as leg lifts, again both sides. For a stretch, only do one stretch each day, for a exercise such as sit ups or leg lifts, do five(for leg lifts it will be 5 with each leg).
2. Movement - to start, add movement throughout your day. First is to find times of day that you can do small movements. Waiting on line, sitting at your desk waiting for a screen to load, standing at the copier, red lights, playing games on the computer, reading this log, etc. During these times you want to start doing simple movements, such as kicking your feet when sitting, simple stretches, arm curls, even swaying from side to side while on a line. You should start slow, only a few extra movements a day, but try to do the same movements every time you are on line, or at a red light.
3. Walking - Later, when you have been increasing your activity I will recommend exercises that are more personal, bicycling, running, treadmill, rowing machine, rollerblading, swimming, etc. But to start, walking is one of the best exercises for you to use. Its easy, free, you already know how, and you can do it at any pace and distance you want. To start try going to supermarkets or any store that has shopping carts (though this will be difficult if you can't control spending) 3 times a week. Get a cart, and walk up and down all the aisles. If needed, lean on your cart while walking. Stop and rest as much as you need to, but walk the whole store before you leave.
That's it for your begining plan. Oh and by beginner, I mean you haven't been exercising currently on any level.
OK, good luck, and talk later!
1. morning exercise - choose an exercise you can do in bed - stretches are great, I personally do situps. Make sure if you have a partner that you aren't doing something that will distract them, or wake them. Do your exercise of choice every morning. If you are doing stretches, make sure you do both sides of the body. Also if you are doing an exercise such as leg lifts, again both sides. For a stretch, only do one stretch each day, for a exercise such as sit ups or leg lifts, do five(for leg lifts it will be 5 with each leg).
2. Movement - to start, add movement throughout your day. First is to find times of day that you can do small movements. Waiting on line, sitting at your desk waiting for a screen to load, standing at the copier, red lights, playing games on the computer, reading this log, etc. During these times you want to start doing simple movements, such as kicking your feet when sitting, simple stretches, arm curls, even swaying from side to side while on a line. You should start slow, only a few extra movements a day, but try to do the same movements every time you are on line, or at a red light.
3. Walking - Later, when you have been increasing your activity I will recommend exercises that are more personal, bicycling, running, treadmill, rowing machine, rollerblading, swimming, etc. But to start, walking is one of the best exercises for you to use. Its easy, free, you already know how, and you can do it at any pace and distance you want. To start try going to supermarkets or any store that has shopping carts (though this will be difficult if you can't control spending) 3 times a week. Get a cart, and walk up and down all the aisles. If needed, lean on your cart while walking. Stop and rest as much as you need to, but walk the whole store before you leave.
That's it for your begining plan. Oh and by beginner, I mean you haven't been exercising currently on any level.
OK, good luck, and talk later!
Dec 8 - log
Yesterday was a slow exercise day.
30 situps
10 each of 4 upper body exercises.
Walked to bank and back
Went to mall and walked for a little.
Was a bad nutrition day as well.
Meatball parm sub for lunch
Bennigan's for dinner - salad, appetizers, meatloaf over mash potatos.
30 situps
10 each of 4 upper body exercises.
Walked to bank and back
Went to mall and walked for a little.
Was a bad nutrition day as well.
Meatball parm sub for lunch
Bennigan's for dinner - salad, appetizers, meatloaf over mash potatos.
Losing Weight, and Exercise and Nutrition Blog
Hello. I am using this to track my exercise as well as post ideas and ways for others to lose weight.
My plan for losing weight is simple, exercise and eat a lower fat, higher fiber diet. While my log of personal activity is starting after I've been exercising for more then half a year, my posts of suggestions for others will be for those who are just starting out on an exercise/diet regimine.
I will try to include recipies as well.
So good luck all!
My plan for losing weight is simple, exercise and eat a lower fat, higher fiber diet. While my log of personal activity is starting after I've been exercising for more then half a year, my posts of suggestions for others will be for those who are just starting out on an exercise/diet regimine.
I will try to include recipies as well.
So good luck all!
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