The way station was nice, but I’m moving on…

Way Station No. 2. Artist: David Carmack Lewis

“…Mental health is based on a certain degree of tension, the tension between what one has already achieved and what one still ought to accomplish, or the gap between what one is and what one should become… What man actually needs is not a tensionless state but rather the striving and struggling for some goal worthy of him.”
—Victor Frankl, as quoted in Lean for Life Phase Two: Lifetime Solutions

This past summer, my husband and I took a driving trip across the United States to support my nephew as he graduated from Army boot camp. We traveled from southern California to South Carolina and back again. It was an adventure, but sometimes it was grueling; the stops along the way were very brief—only to gas up, eat, and sleep. On the other side of the country, we had about five days of rest. We stayed put, saw some sites, and just hung out with each other. The respite was much needed, but eventually we had to say farewell and get back on the road.

The journey to lose 95 pounds will be long and sometimes grueling.

I’ve been at the same weight for almost two months. I have enjoyed the side trip that was this weight, because the contrast between 225 and 188 pounds is enormous. It has felt fantastic. I have felt light and free.

However, at my current weight, I’m starting to feel as yucky as I did at 225.  I feel big. I feel encumbered. My reality check mirror is telling me the truth. You’ve got a ways to go, chica. Get back on the trail.

So the little side trip I took, hanging out at this weight, this way station? I’m done with this place. It was tempting to stay, but I’ve stayed too long. It’s not home. There are much better destinations ahead.

Check it out: An inspiring blog about losing 135 lbs and keeping it off

During my sick-on-the-sofa week last week, I came across an amazing blog written by Andie, age 26, who lost 135 pounds five years ago. How she lost it, why she lost it, how she’s keeping it off… it’s so much more than a list of to-do’s and shoulds; it’s an emotional journey she has traveled successfully.

Andie’s writing is insightful, inspiring, and even lyrical. Here’s some good stuff from her Peace with Food post:

Throughout my lifetime I developed what Geneen Roth calls “the inclination to bolt.”Since I didn’t confront my emotional eating until I had lost all the weight, I met it at a time when I was sober from food. I was a thin person reconciling with two decades of compulsive eating. It’s like drinking yourself into an oblivion at night, getting sober by morning and having to clean up the house party you didn’t realize you threw. I came to understand that ending my emotional eating meant resisting Roth’s “inclination to bolt.” I had to stay here, to sit with myself. Just as I wouldn’t turn away from a friend who needed me, I had to love myself as much. I promised the little girl, the teenager, and the adult versions of me that I was going to stick around for the hard parts and that I was willing to feel. I made an agreement to fully live in the present moment. Because if I leave the moment when I feel uncomfortable, I am missing the opportunity to grow, to learn, to be strong, and to be loved.      —Andie, CanYouStayForDinner.com

For the most part, it seems Andie has come to terms with her issues with weight and exercise. She found her happy weight and discovered how to maintain it. She’s honest about what she misses about being fat; otherwise, I would have thought she was too perfect to be listened to. 🙂

Give yourself an hour to check out these inspirational posts:

CanYouStayForDinner? – My Exercise History

CanYouStayForDinner? – What I Miss from 135 lbs Ago

CanYouStayForDinner? – The Journey to Lose 135 lbs

CanYouStayForDinner? – Maintenance

CanYouStayForDinner? – Peace with Food

Enjoy. I sure did! 🙂

Inspirational stuff…

A new discovery and a major time suck?  Pinterest.com.  It’s an online, visual pinboard where people share or tag the things they love in bunches categories. In creative/graphic designer/fine artist language, it’s a digital mood board.

One of my favorite categories is Fitness, where I discovered another very cool website: My Body Gallery. (It’s a pretty basic website. Navigation isn’t as good as it could be, and the advertising on the right side includes beautiful, skinny women modeling Nordstrom clothes!) But the site itself is a great place for a dose of reality: To see what other women look like who are at the same weight, size and shape that you are.

It is a place for women to post their true and accurate pictures. And for other women to see that the world is not a place of cookie cutters. We are all different in our body shape and size as well as our place in our journey to loving our bodies exactly as they are, not as we (or others) think they should be. It is a place for us to be kind to others and ourselves.

From Pinterest.com, here are a few of the images I’ve grabbed. I especially like the quote from Gwyneth Paltrow.

“The reason I can be 38 and have two kids and wear a bikini is because I work my (expletive) ass off. It’s not an accident, it’s not luck, it’s not fairy dust, it’s not good genes. It’s killing myself for an hour and a half five days a week, but what I get out of it is relative to what I put into it. That’s what I try to do with all areas of my life.” –Gwyneth Paltrow

“Many of life’s failures are people who did not realize how close they were to success when they gave up.” – Thomas Edison

“It will hurt. It will take time. It will require dedication. It will require willpower. You will need to make healthy decisions. It requires sacrifice. You will need to push your body to its max. There will be temptation. But, I promise you, when you reach your goal, it’s worth it.” – Unknown

“The voice inside your head who says you can’t do this is a liar.” – Unknown

Restart! Tomorrow is a new day…

I found this quote on Pinterest.com. Check it out! Lots of inspirational images and sayings...

I’ve been home all week enjoying a stay-cation. It’s been so nice. My husband and I have been organizing, cleaning, sleeping in, going out to eat, cooking, baking…

Uh oh. There it is. Yeah. I’ve been totally off program all week. And we only made it to the gym 2 days: Saturday and Tuesday.

It’s the end of Thanksgiving Day and I felt ick, yuck, gross. I am done. Done with junk food and unguarded eating. Done with feeling sluggish, sleepy and bloated.

I’m not going to overanalyze why I didn’t do better. I’m just going to start fresh tomorrow.  And by starting fresh, I’m going to:

  • Commit to 30 strict, on program days between now and Christmas with no attempts at moderation. (Other than two holiday parties over the next couple of weeks, there will be no cheat meals).
  • Re-launch my Lindora nutrition plan with three Protein Days from Friday, November 25 to Sunday, November 27. This will help renew my focus and discipline as well as get me into ketosis (where your body burns fat for energy instead of the food you eat).
  • Write down everything I eat and post my menu here for accountability. I’ve been slacking on that for quite a while.
  • Blog more often. It helps me stay focused.
  • Learn how to pat myself on the back for what I’ve accomplished thus far, but keep myself motivated to complete the journey. Must reach my goal of weighing 130 lbs!

Staying at home this week makes me appreciate how much easier it is to eat right when I go to work every day. My hat is off to those stay-at-home moms who are working on losing or maintaining their weight. Dang! Having the kitchen right there, a somewhat flexible schedule, and managing the stress of little ones who want your constant attention… You are amazing!

The War of Fat, a.k.a. Resistance

The War of Art – Visual Book Summary Part I and II, by Sunni Brown

I’m reading The War of Art, by Steven Pressfield. As a creative person (I’m a graphic designer, a writer, and now a loser—a loser of weight, that is), this book came at a critical time. It’s about identifying and overcoming the obstacles that keep us from reaching our dreams. Those obstacles are an entity, and its name is Resistance.

The book is so inspiring and motivational, I carry it around in my purse and gym bag so I can read and reread it whenever I have a chance. It’s in the format of a devotional with short essays and titles like “Resistance and Procrastination,” “Resistance and Self-Doubt” and “Resistance Recruits Allies.”

Here are some snippets of the introduction that captured my attention and inspired me—not only in my weight loss journey, but in my other dreams as well.

“Most of us have two lives. The life we live, and the unlived life within us. Between the two stands Resistance. Have you ever brought home a treadmill and let it gather dust in the attic? Ever quit a diet, a course of yoga, a meditation practice? …Have you ever wanted to be a mother, a doctor, an advocate for the weak and helpless; to run for office, crusade for the planet, campaign for world peace, or to preserve the environment? Late at night have you experienced a vision of what you could accomplish, the realized being you were meant to be? Are you a writer who doesn’t write, a painter who doesn’t paint, an entrepreneur who never starts a venture? Then you know what Resistance is.”

“Resistance is the most toxic force on the planet. It is the root of more unhappiness than poverty, disease, and erectile dysfunction. To yield to Resistance deforms our spirit. It stunts us and makes us less than we are and were born to be. If you believe in God (and I do) you must declare Resistance evil, for it prevents us from achieving the life God intended when he endowed each of us with our own unique genius… Does Resistance have to cripple and disfigure our lives before we wake up to its existence? How many of us have become drunks and drug addicts, develop tumors and neuroses, . . . simply because we don’t do that thing that our hearts, our inner genius, is calling us to? Resistance defeats us. ”

“Look in your own heart. Unless I’m crazy, right now a still small voice is piping up, telling you as it has ten thousand times, the calling that is your and yours alone. You know it. No one has to tell you. And unless I’m crazy, you are closer to taking action on it than you were yesterday or you will be tomorrow. You think Resistance isn’t real? Resistance will bury you.”

The first section is titled “Resistance: Defining the Enemy.” The fight against Resistance is:

“…any act that rejects immediate gratification in favor of long-term growth, health or integrity. Or, expressed another way, any act that derives from our higher nature instead of the lower. Any of these will elicit Resistance.”

As a Christian, my enemy is an obvious one. That enemy wants me sick, fat and depressed. It wants me to be completely dissatisfied and unfulfilled. It wants to prevent me from doing the work I have been called to do.

But I have strength beyond myself, thank God.

Finally, be strong in the Lord and in his mighty power. Put on the full armor of God, so that you can take your stand against the devil’s schemes. For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand.
—Ephesians 6:10-13

I don’t think it’s an overstatement to say this battle against fat and lethargy is a spiritual one.  I, for one, am reclaiming the gift of life that has been given to me.

You have a lofty goal? Like losing weight? You’ll be battling Resistance the entire way. We can’t let it win.

The War of Art – Visual Book Summary Part I and II, by Sunni Brown

“You. The Sequel.”

I pass this billboard every day on my way to work. Every day it inspires me. What if it can be true for me? What if I can create my own sequel for my life? I believe I can. It’s what I’m doing right now on this weight loss journey. (Unfortunately for the advertisers, it doesn’t make me want to go out and buy Vitamin Water.) 🙂

I keep wanting to stop and take a photo, but the billboard is located at a crazy dangerous freeway interchange. So I made an attempt this morning, and again this evening—a one-handed snapshot through the window.

Like Climbing Dog Mountain

“Fitness is a tool I use to build confidence. If somebody thinks, I’m weak, I’m fat, I’m lazy, that’s their reality. I can have them run a mile or do 20 push-ups, and then they’re like, ‘oh, my God, if I’m capable of this, what else can I do?’”
—Jillian Michaels interview, by Amy Spencer,
Redbook, October 2011 (Jillian is the former trainer from The Biggest Loser)

“How much further?” I asked, gasping for breath. My feet felt like lead.

“It’s just around the next bend,” my friend replied.

We made it around the next bend, then the next, then the next.

“Are we almost there?” I asked again, practically begging.

“Almost,” he replied, smiling over his shoulder.

We plodded on. I thought about the car keys in my pocket. The good novel in my daypack. I could so easily turn around, head back down the trail, and wait for my friends to complete the hike without me.

The knowledge that I could flake out at any time somehow kept me from quitting.

Other than my muscles screaming in protest and my lungs burning from desperately sucking in air, I was having a good time. Two years ago, serendipity placed me there on Dog Mountain in Washington state with my sister Teri and long-time friends Rob and Kim. I had warned them ahead of time that I was completely out of shape, and the only exercise I’d been doing back home in southern California was water aerobics. They didn’t mind. They said they’d take it slow and stop whenever I needed to.

Early that morning, I should have known I was in over my head after we parked the car, donned our daypacks, and walked uphill to the restrooms near the trailhead.  I was already gasping for breath.

It was 3.8 miles to the top of the mountain. The hike was rated strenuous/difficult. The elevation gain was 2,850 feet. My desire to spend time with these three much-loved people outweighed my trepidation.

The trail was quiet and peaceful. As we walked among regal Douglas fir trees, the Columbia River winked at us through the branches. At almost every switchback, I stopped to catch my breath while my three companions waited patiently. They chatted comfortably while I concentrated on trying to get oxygen into my body.

With their patience and support, I stuck it out all the way to the top of the mountain. This was the view that awaited us. Breathtaking. Worth every gasping breath up that trail. It was a perfect, sunny day in May. Wildflowers carpeted the alpine meadow. The Columbia River in all its glory was laid out before us. The summits of Mt. Hood and Mt. St. Helens peeked at us from among the lesser mountains of the Cascade Range.

It was a memorable, life-affirming day. Besides having a grand adventure with old friends, I learned that I am capable of so much more than I give myself credit for. I didn’t quit. The sense of accomplishment was incredible.

I love Jillian’s comment: “Fitness is a tool I use to build confidence.…if I’m capable of this, what else can I do?”

I am about 30% toward my goal of losing 95 pounds. As I mentioned in Baggy Pants are Big Fat Liars, I have been slighly tempted to stay where I’m at right now, even though there are clues of much greater things ahead. I feel so much better than I did 30 pounds ago. I feel fantastic. But I haven’t reached my summit. Not even close. What a loss it would be if I were to flake out now. I can do this.

To give myself a tangible goal to work toward, I’m planning another hike up Dog Mountain next May with these friends. I will be lighter and much more fit. I will conquer that mountain in a whole new way.

Tell me about your Dog Mountain. Have you accomplished something you never imagined yourself capable of doing?

Untethered… Good riddance forever, 200’s!

An encouraging weigh-in at Lindora this week! I have blown past the 200-pound milestone! Goodbye and good riddance, you pesky albatross around my neck. (Idiom Definition: An albatross around, or round, your neck is a problem resulting from something you did that stops you from being successful.)

Current weight: 197
Total pounds lost: 28
New goal weight (after doctor visit on Tuesday): 130
Pounds to go: 67
Contagious weight loss: 1 person has been inspired by my progress and joined Weight Watchers. Go YB!

Even with so much weight yet to lose, I feel free and untethered. I feel fantastic.

I can still live life and lose weight!
I haven’t weighed in for nine days, but I still lost about 5 pounds after a five-day break from the program, which included a three-day trip to Vegas for my 42nd birthday. I splurged, but I definitely modified my eating and didn’t go all out crazy like I normally would have. And no gym visits, but I ranged from 10,000-15,000 steps per day.

More reasons why Lindora is so great…
It’s been about a month since I completed my short, 4-week Lindora program. I’m still able to weigh in as part of their lifetime maintenance program. One Lindora consultant told me that once I’m 5 lbs past the last weight I was at on my last official day, the scale would lock me out of the computer. I’ve lost 10 lbs, and they’re still asking when I’ll be back.  I’ll keep going until they tell me I can’t.

Plus, I missed my usual Tuesday weigh-in and I received no less than 4 voicemails—“Care Calls”—from Lindora checking on me and making sure I’d come in to see them that week. That’s accountability right there—a critical component of weight loss success.

Did you know that during your birthday month, Lindora gives you 30% off all products and programs? I stocked up!  A word of warning: the discount only applies to ONE transaction. So make it count.

And I just discovered their Peppermint Cocoa Crunch bars. Amazing. Heavenly.

A few photos to share…

At work, instead of birthday cake, my colleague brought in yogurt, berries and granola to both celebrate and support my diet goals. She is so encouraging. Thanks JS! I am grateful!

This was my birthday dinner at the Harley Davidson Café in Las Vegas. My husband and I shared this platter. It was sooooo good… BBQ ribs, shredded pork, beef brisket, and chicken.

Reality check: This is me enjoying the harvest display in the Conservatory Garden at Bellagio, Las Vegas. I’m 25 pounds lighter here. Yey, me! But still plenty of junk in the trunk—and everywhere else.

This is me at a family party a week ago with my 19-year-old niece. I’m the one on the left, in case you couldn’t tell. : ) Anyway, she weighs 130 pounds. I asked if she’d pose next to me so I could have a vision of what 130 pounds looks like. It’s tiny!!! I know, I know. I’ll never again look like a 19 year old… I’m not that delusional. But it’s fun to envision being that fit again. THAT is within reach.

Lindora’s Six Essentials for Success

Dr. Marshall Stamper’s Six Essentials for Success
(from Lean for Life, by Cynthia Stamper Graff)

  1. Make your goal “to learn to be lean for life.”
  2. Your level of interest and enthusiasm will determine your level of success.
  3. Learn to recognize and eliminate your defensive barriers.
  4. Learn to control cravings.
  5. Learn to use relaxation techniques and “stress less.”
  6. Follow the maintenance program for lasting success.

The “essential” that resonates the most with me is #2.

Interest and enthusiasm toward exercise is growing. I love working out at the gym and especially love that my husband and I are workout partners. We’re also looking for ways to get exercise beyond the gym. I’m looking into local places to hike. We’ll be participating in a local Walk to End Alzheimer’s event next month in memory of my Mom, who passed away four years ago from this despicable disease.

My interest and enthusiasm for food comes and goes. For example, salads were starting to bore the heck out of me. I was starting to skip them. Bad strategic move. Salads take a long time to eat and help to fill me up. So this past week I switched from having romaine lettuce twice a day to mixed greens. The small but important change was much needed. Mixed greens, pine nuts, balsamic vinegar and olive oil = yum.

This blog is playing a huge role in maintaining my level of interest and enthusiasm. When I wonder why I’m spending so much time typing up the food I’ve eaten (when I’ve already kept track of it in a small notebook I carry), I remember how reporting my actions to the blogosphere is providing me with critical accountability.

The blog also has me thinking about things in a way I wouldn’t otherwise. How can I help others with what I am learning? How can I learn from what others are doing?

I am over 20%—one-fifth of the way—toward my goal of losing 100 pounds, but I am constantly thinking about maintenance. I have lost a lot of weight before and gained it all back and then some. I want to focus on a permanent, lifetime change, not just how long it’ll take me to lose 100 pounds.

I am inspired by a blog called Former Fat Chik: 135 lbs lost! by Jess. She learned so much during her weight loss and now she’s sharing it with the rest of us. She has clearly found a huge new passion in life: nutrition and exercise. She is still enthusiastic and interested in food and fitness, and I imagine it’s her enthusiasm that keeps her successful in maintaining all her hard work.

What keeps you interested and enthusiastic about losing weight and staying in shape?

Here is my menu for the past week. Went off track a few times; we’ll see what that does to my weigh in on Tuesday. I’ve noticed that if I go off program, if I stay away from junk food, I still feel great and it doesn’t impact my weight loss too negatively.  I feel fantastic; I know I’m making progress.

Sunday September 11, 2011
Pedometer: 5,541
Exercise: None. Day off today.
Time Serving Size Food Carbs
8:30am 1 slice Whole wheat bread – toast 11
1 Egg 1
10 squirts I can’t believe it’s not butter spray 0
1 mug Coffee 0
2 Tbsp Sugar free Coffee-mate vanilla creamer 2
1 tsp Sugar free Metamucil 0
2 Adult chewable vitamins 0
11am 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
2:30pm 1/4 c Dannon Lite & Fit Yogurt 5
0.5 oz String cheese 0.5
2 c Romaine lettuce 3
1/4 c Carrots 4
1/2 c Cucumber 1.5
1 Orange 14
12 oz Diet Squirt
5pm 1 Bar 13
8pm Off Program at Black Angus ?
Bread/buttter, top sirloin steak, fried shrimp, orange slices, salad with carrots and croutons, dipped in dressing ?
Dessert: Chocolate Chip Cowboy Cookie with ice cream on top – shared with my husband ?
Total Carbs ???
Monday, September 12, 2011
Pedometer: 18,734
Exercise: 30 min treadmill, 10 min crossramp, 45 min lower body strength training
Time Serving Size Food Carbs
8:30am 1 slice Whole wheat bread – toast 11
1 Egg 1
10 squirts I can’t believe it’s not butter spray 0
1 mug Coffee 0
2 Tbsp Sugar free Coffee-mate vanilla creamer 2
1 tsp Sugar free Metamucil 0
2 Adult chewable vitamins 0
10:45am 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
1pm 1/2 c Dannon Lite & Fit yogurt 10
1 c Strawberries 11
2 c Romaine lettuce 3
1/4 c Carrots 4
1/2 c Celery 1.5
1 T Fat free Italian dressing 1
3:30pm 1 ZonePerfect bar 13
5:30pm 1 oz String cheese 1
7pm 3 oz Carne asada (round steak) 0
4 4″ corn tortillas 16
1 ZonePerfect bar 13
Total Carbs 88.5
Tuesday September 13, 2011
Pedometer: 10,056
Exercise: No gym. Felt ill; went to be early.
Lindora weigh in: Lost 3 lbs since last Tuesday. : ) : ) : )
Time Serving Size Food Carbs
8:30am 1 slice Whole wheat bread – toast 11
1 Egg 1
10 squirts I can’t believe it’s not butter spray 0
1 mug Coffee 0
2 Tbsp Sugar free Coffee-mate vanilla creamer 2
1 tsp Sugar free Metamucil 0
2 Adult chewable vitamins 0
10:45am 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
1:30pm 1 Morningstar Veggie Burger 3
1 tsp Mustard 0
2 c Romaine lettuce 3
1/2 c Chinese pea pods 5.5
1/4 c Carrots 4
1 Orange 14
4:30pm 1 ZonePerfect bar 13
7pm 1/2 c Dannon Lite & Fit Yogurt 10
1/2 c Strawberries 5.5
1/3 c Raspberries 5
2 c Mixed greens 3
1 Tbsp Pine nuts 0
1 Tsp Olive oil 0
1 Tsp Balsamic vinegar 0
Total Carbs 81
Wednesday, September 14, 2011
Pedometer: 12,731
Exercise: 30 min treadmill, 45 min upper body strength training
Time Serving Size Food Carbs
8:30am 1 slice Whole wheat bread – toast 11
1 Egg 1
10 squirts I can’t believe it’s not butter spray 0
1 mug Coffee 0
2 Tbsp Sugar free Coffee-mate vanilla creamer 2
1 tsp Sugar free Metamucil 0
2 Adult chewable vitamins 0
10:30am 1 ZonePerfect bar 13
1 Coffee with 1 Tbsp cream 3
12:30pm 1/2 c Dannon Lite & Fit Yogurt 10
1/2 c Strawberries 5.5
1/3 c Raspberries 5
2 c Mixed greens 3
1 Tbsp Pine nuts 0
1 Tsp Olive oil 0
1 Tsp Balsamic vinegar 0
12 oz Diet Squirt 0
2:45pm 1 Lindora chocolate protein shake 1
5pm 4 Small hors d’ oeuvres (cheese, meat, cracker) 15
7pm 1 In N Out Burger 39
1 In N Out Fries 54
2 Tbsp Catsup 7
11:15pm 1 Lindora protein drink 3
Total Carbs 172.5
Thursday, September 15, 2011
Pedometer: 15,595
Exercise: 30 min treadmill, 15 min crossramp, 15 min swimming
Time Serving Size Food Carbs
8am 3/4 c Cheerios 12
1 c Skim milk 12
1 mug Coffee 0
2 Tbsp Sugar free Coffee-mate vanilla creamer 2
1 tsp Sugar free Metamucil 0
2 Adult chewable vitamins 0
10:30am 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
12:30pm 1/2 c Dannon Lite & Fit Yogurt 10
1/2 c Strawberries 5.5
1/3 c Raspberries 5
2 c Mixed greens 3
1 Tbsp Pine nuts 0
1 Tsp Olive oil 0
1 Tsp Balsamic vinegar 0
12 oz Diet root beer 0
2:30pm 1 bag Lindora onion soy puffs 8
12 oz Diet Pepsi 0
4:15pm 1 ZonePerfect bar 13
7pm Shrimp Salad:
2.5 oz Shrimp 1
1 tsp Olive oil 0
1 clove Garlic 0
1 wedge Lemon 1.5
2 c Mixed greens 3
1/2 c Celery 1.5
1 tsp Balsamic vinegar 0
1/2 c Strawberries 5.5
1/3 c Raspberries 5
9pm Half Lindora protein drink 1.5
11:15pm Half Lindora protein drink 1.5
Total Carbs 92
Friday, September 16, 2011
Pedometer: 12,154
Exercise: 30 min treadmill, 10 min crossramp
Time Serving Size Food Carbs
8am 3/4 c Cheerios 12
1 c Skim milk 12
1 mug Coffee 0
2 Tbsp Sugar free Coffee-mate vanilla creamer 2
1 tsp Sugar free Metamucil 0
2 Adult chewable vitamins 0
11am 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
1 mug Coffee with 1 Tbsp creamer 3
1pm 1/2 c Dannon Lite & Fit Yogurt 10
1/2 c Strawberries 5.5
1/3 c Raspberries 5
2 c Mixed greens 3
1 Tbsp Pine nuts 0
1 Tsp Olive oil 0
1 Tsp Balsamic vinegar 0
12 oz Diet Squirt 0
4pm 1 ZonePerfect bar 13
6:30pm Approx 10 cups Air popped popcorn 48
4 Tbsp Butter (44 grams of fat, 400 calories) 0
Approx 2 Tbsp Parmesan cheese (3 grams of fat) 0
10:15pm 1 Lindora protein drink 3
10:45pm 1 Lemon Tea (1 lemon wedge, artificial sweetener) 1.5
Total Carbs 119
Saturday, September 17, 2011
Pedometer: 11,091
Exercise: 30 min treadmill, lower body strength training (alternate routine), 20 min swimming
Time Serving Size Food Carbs
9am 1 slice Whole wheat bread – toast 11
1 Egg 1
10 squirts I can’t believe it’s not butter spray 0
1 mug Coffee 0
2 Tbsp Sugar free Coffee-mate vanilla creamer 2
1 tsp Sugar free Metamucil 0
11am 0.5 oz String cheese 0.5
1.25 oz Deli turkey breast 0.5
2pm 1 Lindora mocha protein shake 1
8pm 1 Lindora wildberry passion protein drink 3
8:30pm 4 oz Chipotle chicken 1
1 c Romaine lettuce 1.5
1/2 c Pico di gallo (tomatoes, onions, cilantro, lemon) 5
1 oz Cheese 0
2 Lemon wedges 3
9:30pm 1/2 c Strawberries 5.5
1/3 c Raspberries 5
10:45pm 1 Lemon Tea (1 lemon wedge, artificial sweetener) 1.5
Total Carbs 41.5