Costco Pizza: An Exercise in Moderation

Costco Pizza

Costco Pizza. Image source: http://www.californiatravelexpert.com

Lessons from a 4 year old
At a family party last weekend, a preschool teacher related a story from work.

A little girl fell down on the playground and started crying. Before the teacher could comfort her, a little boy stopped playing with his buddies and ran up to the girl.

“Hey, Sally. Stop crying! Just get up,” he jumped up and down once… “Shake yourself off,” he wiggled his little behind vigorously… “and go back and play. That’s what my Daddy tells me to do.” Without waiting for a response, he ran back to his buddies.

Such wisdom from a four-year-old. If only we all practiced that.

An Exercise in Moderation
Learning moderation during my weight loss journey is one of my major goals. In the past, if I messed up even once—if I fell down—I’d let it destroy my resolve completely. I’m an all-or-nothing kinda gal, and that has really sabotaged my weight loss attempts.

Now, I plan to “fall down”—or go off plan, then shake it off and get right back on the wagon the following day.

This past Thursday was a particularly trying day. Just long, full of meetings, a presentation (I hate public speaking), and a late arrival home. Not enough time to both make dinner and go to the gym—unless I wanted to be up until midnight.

My husband and I decided to take a day off from the gym. We planned to go to El Pollo Loco for a healthy meal, but veered off to Costco instead to pick up some things. Ravenous by then, my husband wanted a hot dog. I had a ZonePerfect nutrition bar in my pocket that sounded very inadequate at that moment.

As we stood in line, I decided right then and there: “Honey, I’m going to have a slice of pizza.”

“Okay,” he replied.

The pizza was steaming hot, right out of the oven and tasted marvelous. I completely, utterly savored every bite. I could feel all that comfort food coursing through my veins. What a drug. Wow. I even got a little buzz from it. That night, when I went to bed, I felt warm and fuzzy all over. And not at all guilty or ashamed. I fell asleep smiling.

I hadn’t been craving pizza. I hadn’t been obsessing about pizza. I have been on the program for a month, and I was very, very aware of my choice to partake: it was part of my lesson in moderation.  And I enjoyed the pizza far more than I ever did when I could have it whenever I wanted.

The very next day I was back on plan. My Friday menu reflected my one protein day per week.

And you know what? I still lost 2 pounds this week. Even with a big, glorious slice of Costco pepperoni pizza (nutritional information).

Body for Life, by Bill Phillips

Body for Life, by Bill Phillips

I learned the value of having a “Free Day” from Bill Phillips’ 1999 book, Body for Life. It is beneficial for many reasons:

  • Purposely overeating once a week may help convince your body that it’s not starving
  • It gives you autonomy to make choices; people are willing to draw lines and create structure as long as there is a remaining element of freedom
  • You don’t want to set yourself up for failure. You don’t want to say, “I will never eat another piece of pizza again.” That’s just not realistic. And eventually you’ll rebel and give in, then give up entirely because you failed. Phillips gave this example. It’s like Michael Jordan going into a game and saying, “I’m not going to miss one shot.”
  • A free day reminds you what it feels like when you overeat – that sluggishness, indigestion and bloated feeling.

I’ll add my own reasons:

  • Train myself in moderation. Go off plan. Briefly. Intentionally. Then get right back on plan.
  • Keep me on track to maintain my lifetime commitment to being healthy and fit

Have you intentionally gone off program? Were you able to get back on track the very next day?

Have you allowed falling down/going off program to ruin your diet completely?

What are your favorite off-program meals?

16 pounds down. 84 to go. My menu this past week.

Lindora Skinny Mirror

Lindora Skinny Mirror

At each Lindora clinic, there is a skinny mirror to help you visualize yourself smaller and leaner. Pretty cool. : ) I worry that it allows some people to be in denial, but it’s a good exercise in visualization.

For accountability purposes, here is my weight-loss menu for this past week. 🙂  It’s been a good week. I’m feeling groovy and really enjoying working out.

Sunday, August 21, 2011
Pedometer steps: Not recorded. Not many! Very low-key day.
Exercise: None. Today is our day off from the gym.
Oddly not hungry today. Not supposed to skip meals, but missed dinner and evening snack.

  • 10:30am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3), Metamucil sugar free fiber supplement
  • 1pm 1 oz string cheese (1)
  • 4pm 1 c strawberries (11), 1 oz beef jerky (7)
  • 6pm ZonePerfect Trail Mix bar (13), 12 oz Diet Squirt (0)
  • Total carbs: 61

Monday, August 22, 2011
Pedometer steps: 11,666
Exercise: 30 min treadmill, 30 minutes lower body strength training. GREAT workout. Felt GOOD.

  • 6:30am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3), Metamucil sugar free fiber supplement
  • 11am 1 oz string cheese (1)
  • 1:15pm Strawberry Freeze: 1/2 c cottage cheese (4), 1 c strawberries (11), 1/2 c sugar-free raspberry jello (0), 1 tsp vanilla extract (0); 2 c Romaine lettuce (3), 1 Tbsp fat-free Italian dressing (2), 1/4 c carrots (4), 1/4 c celery (1.5), 12 oz Diet Squirt (0)
  • 4pm ZonePerfect bar (13)
  • 7pm 2.5 oz imitation crab (1), 2 c Romaine lettuce (3), 1/2 c cucumber (1.5), 1 tsp rice vinegar (1), drop of sesame oil, 1 c strawberries (11), 12 oz Diet Squirt (0)
  • 10:30pm (post-workout) Lindora Strawberry Kiwi protein drink (1)
  • Total carbs: 86

Tuesday, August 23, 2011
Pedometer steps: 16,872 (an all time high!!!)
Exercise: 45 min treadmill, 30 situps

  • 8am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3), Metamucil sugar free fiber supplement
  • 10:30am 0.5 oz string cheese (0.5) wrapped in 1.25 oz deli turkey (0.5)
  • 12:45pm 1/2 c Dannon Lite & Fit yogurt (10), 1 c strawberries (11), 2 c Romaine lettuce (3), 1 Tbsp fat-free Italian dressing (2), 1/4 c carrots (4), 1/4 c celery (1.5), 12 oz Diet Squirt (0)
  • 3pm ZonePerfect bar (13)
  • 7pm 2.5 oz top sirloin steak (0), 2 c Romaine lettuce (3), 1/2 c cucumbers (1.5), 1 tsp olive oil (0), 1 t vinegar (0), 1 c strawberries (11), 12 oz Diet Pepsi
  • 10:30pm (post-workout) Lindora Strawberry Kiwi protein drink (1)
  • Total carbs: 91

Wednesday, August 24, 2011
Pedometer steps: 10,905
Exercise: 30 minutes treadmill, 30 minutes upper body strength training

  • 7am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3), Metamucil sugar free fiber supplement
  • 10:30am 0.5 oz string cheese (0.5) wrapped in 1.25 oz deli turkey (0.5)
  • 1/2 c Dannon Lite & Fit yogurt (10), 1 c strawberries (11), 2 c Romaine lettuce (3), 1 Tbsp fat-free Italian dressing (2), 1/2 c cucumber (1.5), 12 oz Diet Squirt (0)
  • 4pm ZonePerfect bar (13)
  • 7pm Salad with 0.5 oz string cheese (0.5), 1.25 oz deli turkey (0.5), 2 c Romaine lettuce (3), 1/2 c cucumber (1.5), 1/4 c carrots (4), 1 t olive oil, 1 t balsamic vinegar (1), 1 c strawberries (11)
  • 11pm (post-workout) Lindora Strawberry Kiwi protein drink (1)
  • Total carbs: 93

Thursday, August 25, 2011
Pedometer steps: 7,527
Exercise: none. Totally, completely exhausted today.

  • 7:30am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3), Metamucil sugar free fiber supplement
  • 10:30am 0.5 oz string cheese (0.5) wrapped in 1.25 oz deli turkey (0.5)
  • 1:30pm 1/2 c Dannon Lite & Fit yogurt (10), 1 c strawberries (11), 2 c Romaine lettuce (3), 1/2 c cucumber (1.5), 1/4 c carrots (4), 12 oz Diet Squirt (0)
  • 6pm ZonePerfect bar (13)
  • 8pm OFF PROGRAM — Costco Pizza (65) (My next post will be about why I intentionally went off program)
  • Total carbs: 136.5

Friday, August 26, 2011 – Protein Day
Pedometer steps: 13,199
Exercise: 30 min treadmill, 30 min lower body strength training, 20 min in the pool

  • 8am 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3), Metamucil sugar free fiber supplement
  • 11:30am 0.5 oz string cheese (0.5) wrapped in 1.25 oz deli turkey (0.5)
  • 1pm ZonePerfect bar (13)
  • 3:30pm 0.5 oz string cheese (0.5) wrapped in 1.25 oz deli turkey (0.5)
  • 6pm ZonePerfect bar (13)
  • 10pm (post-workout) Lindora Strawberry Kiwi protein drink (1)
  • Total carbs: 45

From Accidental to Intentional

What I see very clearly is that most people have no clue what they’re doing to themselves with the food they normally eat. Nor are most people aware of how much better they could look and feel if they stopped feeding themselves accidentally and started re-creating themselves intentionally.
—Bill Phillips,
Body for Life

I love this quote from Bill Phillips. I have definitely been guilty of feeding myself accidentally.

Spoiled Girl (Me), Eating Out

The Accidental Then
For the past fourteen years, I have been spoiled rotten when it comes to food. I have a husband who loves me unconditionally—even though I’ve packed on 65 pounds since we met. Neither of us likes to cook. He knows I work hard (at my desk job), so almost every evening when I got home, we would leave again to go eat out. Where we would be served. Where someone else would do the cooking and cleaning up. When we got married, I jokingly told him, “I promise to make you dinner—but only when I feel like it.” It’s nice to be spoiled.

Eating out is expensive. We became masters of the coupon. We’d go through the circulars that came in the mail and tape them to the back of our den door. We’d go to Restaurant.com looking for good deals. We’d go to Costco for a hot dog or a slice of pizza. We became regulars at restaurants that had weekly specials, such as $1 tacos on Taco Tuesdays.  We ate very, very well.  And it showed.

Just the thought of cooking stressed me out—except for weekends, when I had lots of time. I had all kinds of excuses.

“I’ve worked hard all day. I’m too tired to make dinner. I can’t deal with the mess afterwards.”
“It’ll take too much time. I’m hungry right now.”
“I deserve to relax.”
“I don’t know what to make.”

The Intentional Now
I work a little harder for my food now. I plan ahead. I think things through. Preparing my food makes it easier to get 10,000 steps recorded on my pedometer each day.

I have to go to the grocery story and pick out Lindora-approved items. I have to haul the bags into the house and put the groceries away. I have to pull stuff out and prepare meals. I have to clean up afterwards. (By the way, I adore my dishwasher.) I can hear my pedometer clicking away as I move around the kitchen, and I’m enjoying the movement after sitting at a desk all day. One evening on the way home from work, I went to Costco just to pick up a rotisserie chicken for dinner. There were quite a few steps required to go from the car to the back of the warehouse and back to the car again. Click. Click. Click.

I realize how spoiled I’ve been, and I wonder to myself, “Who do I think I am that I don’t have to prepare my own meals?” I think of all those women out there who get home from their day jobs and cook for their families or just their husbands. Just because I don’t have kids doesn’t give me the excuse to be a lazy slob.

And why haven’t I cared about healthy foods for my husband and me? We aren’t getting any younger. We can abuse our bodies only so much.

I am committed to working for my food.

Here’s my menu from yesterday.

Saturday, August 20, 2011
Pedometer: 11,120
Exercise: 20 minutes on treadmill, 6 minutes on elliptical, upper body strength training (finished Friday night’s workout), 30 minutes low-intensity swimming in the pool with my husband.
Party Success Strategy: I went to a party this evening. I ate my mid-day meal before we left the house so I wouldn’t have the urge to graze. For dinner at the party, I ate a double dose of protein as there were no fruits or veggies. There was no diet soda so I drank 3 bottles of water (next time I’ll bring my own diet drink). A couple of hours later I had a ZonePerfect Bar. I said no to wine, tortilla chips and salsa, carrot cake, and a pasta salad. Even though it was late, I ate another ZonePerfect bar after we left because I was tired and getting a bit dizzy.

  • 9:30am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3)
  • 1pm  1 oz string cheese (1)
  • 3pm Veggie Omelet: 1 egg (1), ¼ c onions (3), ½ Roma tomato (2.5), 1 tsp olive oil, clove of garlic; 2 c Romaine lettuce (3), 1 c strawberries (11)
  • 6pm ZonePerfect Cashew Pretzel bar (13)
  • 8pm Approx 3 oz. grilled chicken (excellent!) (0) and 3 oz. salmon (0), a couple of slices of cucumber
  • 11pm ZonePerfect Chocolate Mint bar (13)
  • Total carbs:  76.5

Lindora works! It really, really works!

An extremely encouraging visit to the Lindora clinic today.

Starting weight: 224.7
Today’s weight: 211.0    -13.7 lbs!

Lost a bunch of inches, too!
– 5.5” waist
– 1.5” bust
– 1” hips
– 2” thighs

Blood pressure: 110/78

I love this program! Such progress in only 3 weeks!!!

I am encouraged by my coworkers who are telling me that I’m having a really good attitude and I’m not being a big whiney-butt about the diet – like when I don’t get to eat celebratory cake. I’m happy that they’re noticing my mood. Cheating is simply not an option. I’m on the wagon. Why fret about it.  I’m amazed at the overall lack of cravings I’m feeling. I credit it to the ZonePerfect bars – one per day, in the afternoon.

Here’s my menu for the past week… (still eating Dannon Light & Fit yogurt; didn’t want to throw it away; need to go find the Ralph’s Carb Master and Fage Greek Yogurt) : )

Sunday, August 14, 2011
Exercise: Nothing formal; walked around the mall before going to a movie

  • 9:30am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3) (According to Lindora, I don’t need to count the carbs in my daily Metamucil sugar free fiber)
  • 12pm Chocolate Mint Julip: Lindora Chocolate Pudding (7), Diet Squirt (0), 2 drops of peppermint extract (Source: Lindora Lean for Life Recipe Collection. Nasty, ick, yuck, puke. Tasted like toothpaste. Grossed me out for hours. Weird how much a bad tasting snack bummed me out and made me mad.)
  • 2:30pm El Pollo Loco chicken breast (0), Salad (3), ½ c pico di gallo (5), Diet Pepsi (0)
  • 8:30pm ZonePerfect bar (13)
  • Total carbs: 59

Monday, August 15, 2011
Pedometer steps: 10,983
Exercise: 30 minutes treadmill, 30 minutes upper body strength training

  • 7:30am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3), Metamucil sugar free fiber
  • 10:30am  0.5 oz string cheese (0.5), 1.25 oz turkey (0.5)
  • 1pm  ½ c cottage cheese (4), ½ c pineapple (11), 2 c Romaine lettuce (3), ½ c cucumber (1.5), ¼ c celery (1.5), Diet Squirt (0) (Notes: Too much cottage cheese! It needs to be disguised more. I can’t believe I’m eating cottage cheese.)
  • 3pm ZonePerfect bar (13)
  • 7:30pm  2.5 oz shrimp (1), 1 t olive oil, lemon wedge (1.5), 2 c Romaine lettuce (3), ½ c cucumber (1.5), Orange (14)
  • 10:30pm  2.5 oz turkey (1)
  • Total carbs: 86

Tuesday, August 16, 2011
Weighed in at Lindora:  Lost 1.5 lbs since Friday
Exercise: None
First bad day on this journey. Felt extremely crummy today—burning eyes, aching body. Thought I was getting super sick; went home early at 1pm. No gym. For some reason I was disappointed that I’d only lost 1.5 lbs since Friday, which is kinda crazy. Felt a little crazy today. Negative thoughts like “what’s the point?” Pushed through it.

  • 7:30am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3), Metamucil sugar free fiber
  • 10am  1oz string cheese (1)
  • 2pm ½ c Dannon Light & Fit Yogurt (10), 1 c strawberries (11), 2 c Romaine lettuce (3), ½ c cucumber (1.5), Diet Squirt (0)
  • 4:30pm ZonePerfect bar (13)
  • 7pm ZonePerfect bar (13)
  • Total carbs: 81.5

Wednesday, August 17, 2011
Exercise: 20 minutes treadmill, 30 minutes lower body strength training

  • 7:30am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3), Metamucil sugar free fiber
  • 10:15am  1oz string cheese (1)
  • 1pm ½ c Dannon Light & Fit Yogurt (10), 1 c strawberries (11), 2 c Romaine lettuce (3), ½ c carrots (8), Diet Pepsi (0)
  • 4pm Coffee with 1 creamer (3), ZonePerfect bar (13)
  • 7pm Veggie Omelet: 1 egg (1), ¼ c onions (3), ½ Roma tomato (2.5), 1 tsp olive oil, clove of garlic; 2 c Romaine lettuce (3), no fruit
  • 10:30pm Lindora Strawberry & Kiwi protein drink (1)
  • Total carbs: 88.5

Thursday, August 18, 2011
Exercise: none. Did a bunch of necessary errands instead.

  • 7:30am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 2 chewable adult vitamins (3), Metamucil sugar free fiber
  • 10:30am  0.5 oz string cheese (0.5), 1.25 oz turkey (0.5)
  • 1:30pm ½ c Dannon Light & Fit Yogurt (10), 1 c strawberries (11), 2 c Romaine lettuce (3), ½ c cucumber (1.5), Diet Squirt (0)
  • 4:30pm ZonePerfect bar (13)
  • 8pm El Pollo Loco chicken breast (0), Salad with ½ c salsa (5), Diet Coke. The salad had their cilantro creamy dressing on it, even though I asked for no dressing. I opted to go ahead and eat it. It was so good!

Friday, August 19, 2011 – Weekly Protein Day
Weighed in at Lindora:  Lost 3 lbs since Tuesday!!!!!! Wahoo!!!
Exercise: 30 minutes treadmill, 30 minutes upper body strength training

  • 8am 1 c skim milk (12), 2 chewable adult vitamins (3), Metamucil sugar free fiber
  • 10:15am Lindora Oatmeal Raisin protein bar (13), coffee with 1 Tbsp creamer (3)
  • 1:30pm Lindora BBQ Soy Puffs (8), 12 oz Diet Squirt (0)
  • 3:15pm 0.5 oz string cheese (0.5), 1.25 oz turkey (0.5)
  • 5pm ½ c Dannon Light & Fit Yogurt (10)
  • 7pm ZonePerfect Cashew Pretzel protein bar (13)
  • 10:30pm Lindora Strawberry & Kiwi protein drink (1)
  • Total carbs: 64

What I said “no” to. : )

Just had to share a photo of a beautiful cake. It was served at the going away party for a colleague at work this week (sandwiched between donuts and muffins). I wasn’t even tempted—honest! Knowing I am “on the wagon,” none of my coworkers pressured me to partake. I really appreciated their support. 🙂

So pretty to look at. And that was enough.

A Tasty New Discovery: ZonePerfect Cashew Pretzel Bar

I’m so excited about the ZonePerfect Cashew Pretzel Nutrition Bar I just ate, I had to post about it. It’s a new flavor from the folks at ZonePerfect. It’s like a nutty rice krispie treat. Filling. Satisfying. Tasty.

ZonePerfect Cashew Pretzel protein barA box of 5 costs $4.84 at Target. At less than a dollar apiece, these are HALF the price of Lindora’s protein bars. This I can afford, as I eat one every afternoon.

I also really like the ZonePerfect Chocolate Mint Nutrition Bar.

ZonePerfect Chocolate Mint barZonePerfect bars keep me on track. They satisfy my sweet tooth (which is what got me into all this trouble in the first place). They stave off cravings. They are great to take to a movie when you have all those popcorn smells around you. Or to eat before going to a party or family event.

The new sweet and salty line ZonePerfect is developing is a welcome addition to the sweet options. The Cashew Pretzel version is the bomb! : ) : ) : )  I’m going to try the Trail Mix flavor next.

P.S. No one at ZonePerfect paid me to say these things. I’m just a huge fan. : )

Clean Burning Fuel… 10 pounds down. 90 to go.

Yummy vegetablesFriday morning I weighed in at the Lindora clinic. (My 4-week Lindora program includes two weekly visits to the clinic.) My keto stick showed a dark burgundy color indicating I was in ketosis – which basically means my body is burning fat. The Lindora consultant was impressed; she said she hadn’t seen color that good in a long time. I’m over two pounds down from Monday – wahoo!

The consultant thought I should have lost more — she said she wants me to be able to lose it quickly. She reviewed my menu (see below) and recommended I try to stay under 80 carbs a day. My goal is to lose two pounds a week for a year, so I’m not sure I agree with the “more quickly” statement… I’m in this for the long haul…

I mentioned I’m loving the dairy products, and that I’d have to cut back on the yogurt at lunch. It’s considered a protein serving, but it’s got 10 carbs per half cup serving. She asked me what kind of yogurt I was eating. I told her it was the Dannon Light & Fit vanilla fat free yogurt. I was disappointed to hear her say I should stop eating it. It had too many carbs and it was off program.  She recommended Ralphs Carb Master Yogurt. It only has 3 carbs per serving and it tastes great.  I’ll have to go check it out… haven’t made it to a Ralphs market yet.

I’m still flying high as far as my commitment to my new lifestyle. And it’s contagious. My husband is getting a fresh salad every evening. The other night as he was about to take a bite of lettuce, tomato and egg whites, he looked at me and said, “I’m really enjoying these.” We’re both eating better.

I’m feeling so… so… clean. My food is like clean burning fuel. My skin looks better. My digestive system is happier. I feel lighter.  My clothes are definitely looser and more comfortable. However… (Warning men: girl talk ahead)… my period started a week earlier, my cramps are worse and it’s already lasted twice as long as normal. I figure my body’s just taking care of business. Detoxing…

Here’s my menu for the last several days:

Wednesday, August 10, 2011
Pedometer steps: forgot it at home!
Exercise: 30 minutes treadmill, 30 minutes upper body strength training (biceps, shoulders, pectoral muscles)

  • 7:00am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 1 tsp Sugar Free Metamucil (2), 2 chewable adult vitamins (3)
  • 10:30am 1 oz string cheese (1)
  • 1:30pm ½ c nonfat yogurt (10), 1 c strawberries (11), ½ c celery (2), 1 oz string cheese (1)
  • 4pm protein bar (13)
  • 7:30pm 2.5 oz chicken (0), ¼ c tomato (2.5), ¼ c onions (3), 1 t olive oil (0), fresh garlic, 2 c Romaine lettuce (3), 1 peach (10), Diet Pepsi (0)
  • Total carbs: 89.5

Thursday, August 11, 2011
Pedometer steps: 13,556
Exercise: 25 minutes treadmill, 5 minutes elliptical, 30 minutes core strength training

  • 7:00am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 1 tsp Sugar Free Metamucil (2), 2 chewable adult vitamins (3)
  • 10:30am 1 oz string cheese (1)
  • 1:30pm ½ c nonfat yogurt (10), 1 c strawberries (11), 2 c Romaine lettuce (3),  ½ c jicama (5),  1 tbsp fat free Italian dressing (2), 12 oz Diet Squirt
  • 4pm protein bar (13)
  • 7pm 1 oz string cheese (1), 2 c Romaine lettuce (3), ½ c cucumber (1.5), 1 tsp olive oil, 1 tsp t vinegar, peach (10), 12 oz Diet Pepsi (0)
  • 10:30pm Lindora hot cocoa (6)
  • Total carbs: 97.5

Friday, August 12, 2011
Pedometer steps: left it in the gym bag!
Exercise: none

  • 7:00am 3/4 c Cheerios (12), 1 c skim milk (12), Coffee (0) with 2 Tbsp sugar free Coffee-mate vanilla creamer (2), 1 tsp Sugar Free Metamucil (2), 2 chewable adult vitamins (3)
  • 10:30am protein bar (13)
  • 1pm  Frozen Berry Cooler [½ c nonfat yogurt (10), 2/3 c mixed berries (11), ½ c sugar-free jello (0)], 2 c Romaine lettuce (3), ¼ c carrots (4), ½ c celery (2), 1 tbsp fat free Italian dressing (2), 12 oz Diet Pepsi (0)
  • 6pm protein bar (13)
  • 7:30pm I went off program for a Staff Appreciation Party at the home of my boss. I did this intentionally. I ate a protein bar just beforehand to help stave off temptation. While everyone had beer and wine, I drank Diet Coke. When it came time to eat, I had two tacos: 4” corn tortillas, one with shredded beef, one with carne asada, a dollop of guacamole on each. I had a salad (just lettuce). Afterward, I ate approximately a half cup of strawberries. I skipped the rice and beans, the cheese enchiladas, and the churros. I consider it a successful evening for food choices. : )
  • Total carbs: unknown. But I didn’t go crazy off program.

Saturday, August 13, 2011
Protein Day
Pedometer steps: 10,170
Exercise: My husband woke me up this morning to go the gym. How cool is that?! We spent 30 minutes on the treadmill. About 5-10 minutes in the sauna. About 10 minutes in the spa. Then 30 minutes in the pool where I did some exercises I remembered from an aqua fitness class I took two years ago. My legs were pleasantly sore the rest of the day. Just a relaxing morning with my husband.

  • 8:30am 1 c skim milk (12), 1 tsp Sugar Free Metamucil (2), 2 chewable adult vitamins (3)
  • 11:30pm Lindora Chocolate Chocolate protein bar (13)
  • 1:45pm Lindora BBQ Soy Puffs (8)
  • 4pm 1 oz string cheese (1)
  • 6pm Lindora Wildberry Passion protein drink (1)
  • 8pm 1 c skim milk (12)
  • 11:30pm 0.5 oz string cheese (0.5) wrapped with 1.25 oz. deli turkey (0.5)
  • Total carbs: 53