Dietary Analysis Day 1

For my nutrition class I need to track my food intake for four days, including one weekend day, and then analyze it with the mypyramidtracker.com tool. 

Day 1 Dietary Analysis:

Breakfast:

2 Veggie Burgers 90 calories each (frozen)- Boca Bruschetta flavor, 1 whole wheat deli flat 100 calories, 2 tbsp hummus – 40 calories (fresh)

320 calories

Half a cup of no fat milk + coffee with no creamer/sugar = 50 calories

Another cup of coffee

Lunch:

Organic Falafel wrap on whole wheat pita with cabbage/pickle + sauce = 410 calories

Cup of lipton tea, unsweetened

4 cups of water

Tootsie roll- 50 calories
830

Dinner:

shake- 110 calories greek yogurt- 1 cup
1 cup blueberries
1 cup strawberries
1 banana
spirulina
half a tablespoon flax
handful of spinach

Taking back control

I worked out last night, did level 2 of Jillian's 30 Day Shred as I tried level 3 the other day but still cant quite do ALL the moves, whereas level 2 I'm stronger at and can actually do everything :D

Another picture of amazing food and sunsets on vacation!!

It felt great to work out, its an action I can take to empower my weight loss!


I need to work on issues of control- I know that self-control and discipline are the keys to weight loss in eating and working out but I have a rebellious spirit! Part of me feels like eating perfectly is tooooo controlled, I cant be having fun in life...I need to realize that healthy eating can be fun too! There are so many healthful and delicious dishes that are more satisfying than a bag of chips!




Breakfast:

300 calorie Mango/Banana Naked Juice

Lunch:

290 calorie Amy’s mashed potatoes

2 110 calorie snack bars – south beach

810 total so far + 90 for coffee creamer = 900


Dinner:


150 calories of dessert-  a cup of fresh chopped strawberries mixed with New Zeland Happy Cow strawberry yogurt and a teeny sprinke of granola on the top


Soy 'chicken' scallopini by Gardein (made with quinoa, kamut etc!) They are SO good, I need to experiment more with them

I cooked them in Braggs, then I wilted two handfuls of spinach, a large chopped tomato, a few tablespoons of leftover bean and barley mix, a chopped onion, bombay seasoning + salt+pepper+lemon juice = a delightful chicken stew of goodness and only 170 calories!!


Total-  320 calories


1220 calories total, and the fact that I spent time making a healthy dinner paid of later as when my man made himself a late night snack of hash browns and cheese I didnt want any, despite the great smell! :D Success for me!


Workout:


I RAN all around the block, a full mile- I wouldnt have been able to do that without Jillians help, for sure! My lungs actually gave out before my legs did, they are stronger than my lung capacity!

Vacation is over, a new set of goals....

My holiday in Puerto Vallarta was AMAZING!!! =D

I will post some photos in another blog post once I sort through them all!

We ate TONS of DELICIOUS fresh, local food

 some of it prepared right in front of us like the guacamole!

I only gained a pound though, as we walked everywhere- it was cheaper than taking a taxi and the cobblestone town of Puerto Vallarta has so many interesting shops, galleries, nooks and crannies it was never boring to walk, it was an adventure.

Sadly, I gained ANOTHER pound this week though, as my voracious Mexican appetite is still here, but I'm back at work so not walking nearly as much!

 Today is operation Shrink Stomach and Appetite day, I'm only doing fruit and yogurt smoothies all day, I feel like I need it after the excess of the week!

It was also me and my man's FOUR YEAR Anniversary! Wow, all the adventures we have had in India, England, USA, Mexico, Canary Islands....its been a blast! However- we did a lot of cooking and picknicking for our day so that didnt help my waistline either lol...but it was very worth it! We went to the local natural springs for the day and he made a lovely penne pasta bake and I made vegetarian chicken tenders, so delish!

I also need to refocus and come up with new goals! I've just been reading an article on how important 7.5-9 hours of sleep is for the average adult

http://www.helpguide.org/life/sleeping.htm

You may be sleep deprived if you...

• Need an alarm clock in order to wake up on time.
• Rely on the snooze button.
• Have a hard time getting out of bed in the morning.
• Feel sluggish in the afternoon.
• Get sleepy in meetings, lectures, or warm rooms.

• Get drowsy after heavy meals or when driving.
• Need to nap to get through the day.
• Fall asleep while watching TV or relaxing in the evening.
• Feel the need to sleep in on weekends.
• Fall asleep within five minutes of going to bed.

While it may seem like losing sleep isn’t such a big deal, sleep deprivation has a wide range of negative effects that go way beyond daytime drowsiness.

The effects of sleep deprivation and chronic lack of sleep

• Fatigue, lethargy, and lack of motivation
• Moodiness and irritability
• Reduced creativity and problem-solving skills
• Inability to cope with stress
• Reduced immunity; frequent colds and infections

• Concentration and memory problems
• Weight gain
• Impaired motor skills and increased risk of accidents
• Difficulty making decisions
• Increased risk of diabetes, heart disease, and other health problems

I really want to get the correct amount so I have energy to work out and dont feel sluggish!

I also realize that I wasn't SNACKING in Mexico, so even though I had HUGE breakfasts/lunches, most of my calories were in the early part of the day, with fresh wholesome food and I had no sugary snacks in the evening like I do in the USA!


So goals are -
 limit snacking
eat 1200 calories a day
work out at least 5 times within the week
drink more water
and reach 132 Pounds by April (thats down from the 135 I'm at right now- I'd actually reached that goal already before vacation but now its on the to do list again!)

And to remind myself, here are the original goals I set when I started this blog:

I want strength. I want to be able to rock climb. I want to be able to carry heavy objects and have the stamina to go on hiking trips with my University outdoor team.

I want to be able to run for ten minutes without needing to stop and take a breath.

I want to have the right body weight for my body frame.

I want my body to be proportionate. I want thighs that are as big as thighs should be……not bigger!

I want my body to be under my control, rather than controlling me

My Goals: Short Term:

135 pounds by Spring Break - thats a 7 pound loss from where I am now

132 pounds by April (Summer here in Florida!)

And long term? 130 pounds, and FIT! And looking like this when I sit on the beach (minus the fake tan and air brushing lol) :

Day 53

Wow, FRIDAY! The end of the work week, its pretty quiet at work too its seems like a ton of people arent here!

Last night I took my measurements with a tape measure and wrote them down (in inches)- thights, butt, boobs, calves, waist, arms....I want to measure again in two or three months and see some inches GONE :) I can only imagine seeing say, 2 inches, gone from my thights and waist would be AMAAAAAZING!!!! Another thing to look forward to beside the dropping number on the scale :)


Breakfast:
310 calorie Amy's Burrito
whole wheat tortilla w. cheddar and Monterey Jack. In this burrito is organic brown rice and a host of organic produce and spices to round out the flavor.


Mid Morning snack:
Green Machine Naked Boosted Juice- trying to fight off my man's cold before vacation!! 280 calories

590 so far today..

Lunch:
Subway Sandwhich- Veggie Max

Day 52- I've surpassed my first goal, and it feels great!

Wow- its THURSDAY and I fly out on SUNDAY :D Time flies!! I hope it slows down over my vacation ;)

So.....yesterday was a crazy day that I didnt get home until 10pm from work/school- and hit the mattress! I woke up early, but not quite early enought for a full work out, though I did do some stretching!


Im hoping to do Jillians DVD tonight after work! I have to go to the store and buy ingredients to make a strawberry cheesecake for friends who are looking after our dogs while we are gone, and BBQ stuff for Saturday when we have them over for lunch + do laundry so I can pack for the trip+ actually make the cheesecake, so its going to be a pretty busy evening! Sure wish I could leave work early, but its not possible, I will try to walk on my lunch break though and get these legs movin!


Still 133 on the scale- GO ME FOR being 2 pounds below my goal weight for spring break ;)


I just looked back at my first ever post and realized- I'm only 1 pound off for my goal for APRIL and only 3 pounds away from my goal of 130 this year! Wow- you know what, Im sure I can achieve so much more! Who knows, maybe I can even get to 125.....first lets get to 132 and regularly work out ;) ..


I need to remember that I cant relex about it- 130 by April still means not gaining over vacation, and losing three pounds in 4 weeks...


I calculated my BMI with this website


http://www.nhlbisupport.com/bmi/bminojs.htm


And Im at 22.8, which is great- but I was suprised that I could be 110 pounds and still be in the 'healthy' weight range!! So 125 is definitley on my goal list for this year!!


When I started this weightloss journey mid- Janurary I was at a BMI of 24.5- on the cusp by .5 of being in the overweight category (and feeling and looking overweight!!)


Im so happy to have achieved my first mini goal :) I need to take some 'after' pictures soon!! Maybe on Saturday!


Breakfast:


1 wholewheat deli flat, 1 veggie 'chicken' patty 140 calories, hummus = 280 calories
Coffee= 80 calories of creamer


Snack:

1 girl scout samoa cookie - 75 calories




Lunch:


Amy's Organic stir fry - 300 calories


Resisted having another cookie!!

Dinner:


Two 80 calorie burger pattys, 50 calories of veggies, a deli flat with hummus = 350 calories (yeah, we are clearing out the fridge so not much food around lol!)

1085 total + 2 more girl scout cookies =
1235

Workout:


Day 14 of Jillian's 30 Day Shred -yay!!!

Day 51

Still a bit overwhelmed! I set my alarm for 5:30 am again, hoping Id wake up feeling refreshed (I did go to bed at 10!) but I was exhausted from work/school/life and couldnt do it, got up at 6.30 and rushed in to work by 8...sigh...I am however still taking all my breaks and running around campus as my exercise, its a good workout and the weather is beaaaautiful!


I also resisted delicous home made biscotti this week, and am not touching the girl scout cookies in my desk today (I had to buy them from the cute little girl scout who came through our office, but now they are plauging me with their deliciousness!!)


Breakfast:


Rushed out the door on an empty stomach,then had some fresh strawberries from Tampa and a Strawberry Activia yogurt with fiber and coffee at work - 150 calories

Lunch:


440 calorie vegetarian 'turkey' sandwhich, all organic, wholewheat + orange juice (was feeling like I needed it, a bit sniffly!!) 210 calories

Snack:
A swig of choclate milk lol 50 calories

MMMMM

 Dinner:

Slice of leftover pizza from yesterday - 200 calories

1050 calories- yay! Thats all I needed as I was desk bound all day work- homework- then 3 hours of class! Then bed - eek, so busy :( 

Day 50

Wow, this is an intense week leading up to vacation! Lots of stuff to do! 3 papers, 2 exams, class, work, packing, dog care, house cleaning, BBQ  to organize for friends who are taking care of our dogs...!!

I've still only got up to day 13 of Jillian's 30 Day Shred + a workout at the gym (running!) I so badly want to go again, especially as I dont want my first day in the jungle hiking to be the first time in days that my body gets worked out! But time is so lacking :(

Good news is- I'm still 133 pounds!! :D Will set myself a new goal after vacation!

Breakfast:

 Only Tuesday and I feel exhausted already, made myself a nutrient packed smoothie fro breakfast- a banana, mango, strawberries, spirolina, organic yogurt, almond milk

Snack: 100 calorie vita top, and 3 samoa girl scout cookies (I had to wait until 2pm to go to lunch when I usually go at 11:30 am, and my girl scout cookie delievery came in..not good!!)

Lunch:

270 calorie Morningstar vegetarian chili- yum!

Dinner:

Went to Pazza Vito with my hunny after work and my session at the spa (I have a week to use up my Groupon, so Im trying to go as much as I can, the massage bed is GREAT!)
 Pazza Vito makes the BEST pizza and pasta in town, very authentic and italian! They actually make the whole wheat fettucini there daily, themselves! We shared a vege pizza with 3 types of cheese, and a pesto pasta! I had a side salad as my side, and my man had garlic bread (go me!) :)

Day 49

Eeek, my vacation is next Sunday!! Thats nuts! I'm going to be in mexico on Sunday and ziplining soon!! :D


Breakfast:
100 calorie whole wheat deli flat, 120 calorie italian veggie burger patty, 2 tbsp hummus- 360 calories


Coffee- creamer = 80 calories


Mid Morning snack
1 activia light yogurt- 70 calories


Lunch:
Wild rice, lentils and spinach, cauliflower and brocolli tossed in yogurt and hummus sauce= about 500 calories


Total so far: 1010

200 left- will make a  berry smoothie