1/15/08 Food and Exercise Log

Wt: 183.7
BF 39.4%

10:00 AM
32 oz. green tea (0)
Egg white omelet w/turkey, mushroom, onion, and cheese (220)
Cal: 220

1:00 PM
16 oz. green tea (0)
24 oz. diet soda (0)
Lean Cuisine cheese ravioli (240)
6 c. popcorn (90)
Cal: 330 (550)

4:00 PM
32 oz. water (0)
Cycling 5 miles (-300)
Cal: -300 (250)

8:00 PM
24 oz. diet soda (0)
2 c. tomato soup (200)
1 turkey and swiss sandwich (200)
1 lg. mixed veggie salad (200)
Cal: 600 (850)

11:00 PM
16 oz. green tea (0)
100 calorie pack hostess cupcakes (100)
Cal: 100 (950)

-----
Net calories: 950
Total fluid: 144 oz.

1/14/08 Food and Exercise Log

Wt: 183.2
BF 40.2%

8:00 AM
16 oz. green tea (0)
1 c. fat free vanilla yogurt w/reduced sugar preserves and benefiber (200)
Cal: 200

11:00 AM
12 oz. diet soda (0)
100 calorie pack hostess cupcakes (100)
7-minute workout (-50)
Cal: 50 (250)

1:00 PM
16 oz. green tea (0)
2 c. chicken stew w/benefiber (300)
Cal: 300 (550)

2:00 PM
16 oz. green tea (0)
4 meringues (100)
5 prunes (100)
32 oz. water (0)
Budokon 30 min (-300)
Cal: -100 (450)

4:00 PM
32 oz. water (0)
1 mini candy cane (25)
Cycling 5 miles (-300)
Cal: -275 (175)

7:00 PM
12 oz. diet soda (0)
2 c. cowboy spaghetti (475)
100 calorie pack hostess cupcakes (100)
Cal: 575 (750)

10:00 PM
16 grape tomatoes w/french dressing (150)
Cal: 150 (900)

-----
Net calories: 900
Total fluid: 136 oz.

Wacky Weekend

Okay, so Saturday was a day out with the fam and I took it as a cheat day. That doesn't mean I gorged myself on cheesecake or anything, I just didn't log my food choices and skipped my exercise. Then yesterday (Sunday) I felt really ill, so I didn't eat anything. I did my best to stay hydrated by drinking tea and some broth, and I took some benefiber to keep my metabolism from going completely screwball, but that explains the complete lack of entries for the weekend.

1/11/08 Food and Exercise Log

Wt: 185.3 lbs
BF 40.1%

9:00 AM
16 oz. green tea w/benefiber, 4 fiber caps (25)
1 c. yogurt w/reduced sugar preserves (200)
Cal: 225

11:00 AM
32 oz. water (0)
7-minute workout (-50)
Cal: -50 (175)

1:00 PM
16 oz. green tea w/benefiber, 4 fiber caps (25)
12 oz. diet soda (0)
1 turkey and swiss sandwich (275)
Cal: 300 (475)

2:00 PM
32 oz. water (0)
Cycling 5 miles (-300)
5 c. popcorn (75)
1 med apple (75)
Cal: -150 (325)

4:00 PM
16 oz. green tea (o)
12 oz. diet soda (0)
1 oz. light string cheese (60)
2 truffle kisses (65)
1 mini candy cane (25)
Cal: 150 (475)

7:00 PM
12 oz. diet soda (0)
2 c. chicken stew (275)
Cal: 275 (750)

9:00 PM
16 oz. green tea w/benefiber and 4 fiber caps (25)
2 meringues (50)
3/4 c. berries w/yogurt (175)
Cal: 250 (1000)

-----
Net calories: 1000
Total fluid: 164 oz.

1/10/08 Food and Exercise Log

Wt: 186.3
BF 40.4%

10:00 AM
16 oz. green tea w/benefiber and splenda (15)
12 oz. diet soda w/4 fiber caps (10)
Reddi-egg and chicken omelette (200)
Cal: 225

1:00 PM
12 oz. diet soda (0)
2 c. tomato and roasted red pepper soup (200)
1 caramel rice cake (50)
Cal: 250 (475)

4:00 PM
20 oz. water (0)
Walking 3 miles (-300)
Cal: -300 (175)

6:00 PM
12 oz. diet soda (0)
1 oz. lite string cheese (60)
4 mini meringues (40)
Cal: 100 (575)

8:00 PM
12 oz. diet soda (0)
2 c. chicken stew (275)
2 slices french bread (150)
Cal: 425 (1000)

10:00 PM
8 oz. white pomegranate tea (0)
100 calorie pack Hostess cupcakes (100)
Cal: 100 (1100)

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Net calories: 1100
Total fluid: 80 oz.

Frustration...Grrr.

Okay, clearly I'm gaining weight here without any real reason for it. I can't claim it's muscle, either, since my body fat percentages are staying pretty flat. It could be stress, depression, or some kind of winter body weight loss resistance. Hopefully the pounds will start coming off soon, because I'm getting irate.

1/9/08 Food and Exercise Log

Wt: 188.1
BF 40.1%

10:00 AM
16 oz. green tea w/benefiber and splenda (15)
12 oz. diet soda w/4 fiber caps (10)
1 c. cold cereal w/1 c. fat free milk (200)
Cal: 225

11:00 AM
16 oz. green tea w/splenda (0)
5 c. popcorn (75)
7-minute workout (-50)
Cal: 25 (250)

12:00 PM
32 oz. water (0)
Cycling 5 miles (-300)
Cal: -300 (-50)

1:00 PM
16 oz. green tea w/benefiber and splenda (15)
12 oz. diet soda w/4 fiber caps (10)
Lean Cuisine roasted garlic chicken (180)
1/2 med cauliflower (70)
Cal: 275 (225)

4:00 PM
32 oz. water (0)
1 candy cane (60)
Cycling 5 miles (-300)
Cal: -240 (-15)

6:00 PM
12 oz. diet soda (0)
1 lg apple (100)
4 c. popcorn (65)
Cal: 165 (150)

8:00 PM
16 oz. green tea w/benefiber and splenda (15)
12 oz. diet soda w/4 fiber caps (10)
2 c. warm chicken picata spinach salad (250)
2 slices french artisan bread (150)
Cal: 425 (575)

-----
Net calories: 575
Total fluid: 176 oz.

1/8/08 Food and Exercise Log

Wt: 187.4
BF 41.1%

8:00 AM
16 oz. green tea w/splenda (0)
1 c. fat free yogurt w/2 tbsp reduced sugar preserves (200)
Cal: 200

12:00 PM
32 oz. water (0)
3 c. popcorn (50)
7-minute workout (-50)
Cal: 0 (200)

2:00 PM
12 oz. diet soda (0)
16 oz. green tea w/splenda (0)
1 c. chili w/sour cream and cheese (250)
Cal: 250 (450)

4:00 PM
32 oz. water (0)
1 raspberry fruit leather (50)
Walking 3 miles (-300)
Cal: -250 (200)

5:00 PM
16 oz green tea w/splenda (0)
12 oz. diet soda (0)
3 c. popcorn (50)
16 grape tomatoes (50)
Cal: 100 (300)

8:00 PM
12 oz. diet soda (0)
16 grape tomatoes (50)
Lean Cuisine lasagne w/meat sauce (320)
3 oz. asparagus (30)
Cal: 400 (700)

10:00 PM
100 calorie pack chocolate cupcakes (100)
10 oz. fat free milk (100)
Cal: 200 (900)

-----
Net calories: 900
Total fluid: 148 oz.

1/7/08 Food and Exercise Log

Wt: 185.4
BF 40.1%

8:00 AM
16 oz. green tea w/splenda (0)
1 serving zoom cereal w/6 oz. fat free milk (200)
Cal: 200

10:00 AM
16 oz. green tea w/splenda (0)
5 prunes (100)
Cal: 100 (300)

12:00 PM
32 oz. water (0)
7-minute workout (50)
Cal: -50 (250)

2:00 PM
16 oz. green tea w/splenda (0)
1 1/2 c. linguine w/mussels and mediterranian vegetables (300)
Cal: 300 (550)

4:oo PM
32 oz. water (0)
12 oz. diet soda (0)
Cycling 5 miles (300)
3 c. air-popped popcorn (50)
Cal: -250 (300)

8:00 PM
12 oz. diet soda (0)
5 oz. trimmed steak (300)
3/4 c. chili w/fat free sour cream and reduced fat cheese (200)
4 oz. chipotle fries w/ketchup (175)
1 c. cooked spinach (25)
Cal: 700 (1000)

10:00 PM
1/2 skinny cow chocolate ice cream sandwich 75
1/2 c. sipping chocolate 100
1 chocolate kiss 25
Cal: 200 (1200)

-----
Net calories: 1200
Total fluid: 120 oz.

1/6/08 Food and Exercise Log

Wt: 187.0 lbs
BF 40.4%

8:00 AM
16 oz. green tea w/splenda (0)
2 wheatabix, 1 tbsp. dried blueberries, 1/2 c. fat free milk (200)
Cal: 200

12:00 PM
16 oz. green tea w/splenda (0)
Lean Cuisine roasted garlic chicken (180)
Cal: 180 (380)

1:30 PM
16 oz. green tea w/splenda (0)
32 oz. water (0)
6 oz. fresh cauliflower, broccoli, and carrots (50)
2 tbsp. fat free sour cream w/garlic and onion powder and chives (20)
Cal: 70 (450)

4:00 PM
32 oz. water (0)
16 oz. green tea w/splenda (0)
Cal: 0 (450)

6:00 PM
16 oz. green tea w/splenda (0)
Lean Cuisine butternut squash ravioli (350)
1 grilled romaine, mushroom, and onion salad (110)
Cal: 460 (910)

8:00 PM
12 oz. diet soda (0)
1 cup fat-free sugar-free cheesecake pudding (140)
Cal: 140 (1050)

10:00 PM
1 mini special dark chocolate (50)
Cal: 50 (1100)

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Net calories: 1100
Total fluid: 152 oz.

1/5/08 Food and Exercise Log

Wt: 184.5 lbs
BF: 39.4%

9:00 AM
16 oz. green tea w/splenda (0)
1 c. nonfat yogurt w/2 tbsp. reduced sugar preserves and splenda (250)
Cal: 250

11:00 AM
32 oz. water (0)
7-minute workout (50)
5 prunes (100)
Cal: 50 (250)

1:00 PM
16 oz. green tea w/splenda (0)
2 c. greens and beans casserole (350)
Cal: 350 (600)

4:00 PM
32 oz. water (0)
Walking 3 miles (-300)
1 c. cereal w/ 1/2 c. fat free milk (150)
Cal: -150 (450)

6:00 PM
16 oz. green tea w/splenda (0)
1 cracker w/chevre (25)
1 caramel rice cake (50)
Cal: 75 (525)

8:00 PM
12 oz. diet soda (0)
1 c. carrot and bell pepper salad (75)
2 c. cowboy spaghetti (500)
Cal: 575 (1100)

10:00 PM
12 oz. diet soda (0)
1 skinny cow ice cream sandwich (150)
Cal: 150 (1250)

-----
Net calories: 1250
Total fluid: 136 oz.

Recipe: Linguine with Mussels and Mediterranian Vegetables

Makes 8 servings

12 oz. fresh green beans, trimmed and sliced into 1-2 inch pieces
8 oz. basil and garlic linguine
2 T. olive oil
1 med red onion, quartered and sliced
1 med yellow onion, quartered and sliced
2-4 cloves garlic, minced
3-4 shallots, sliced
3 sweet bell peppers, cored, quartered, and sliced
salt and pepper
1 T. fresh chopped sage, basil, or tarragon
2 T. capers
1 14.5 oz. can artichoke hearts in water, drained and quartered
1 14.5 oz. can hearts of palm, drained and cut in 1/2-inch pieces
1 14.5 oz. can black olives, drained
2 14.5 oz. cans fire-roasted diced tomatoes
2 6.5 oz. cans mussels
Parmesan cheese for garnish

1. Boil salted water for pasta and green beans. Cook both together, timing according to pasta instructions so that beans cook for 8-10 minutes. Drain.

2. Heat olive oil in large skillet. Add onions, garlic, shallots, peppers, salt and pepper, herbs, and capers and cook until vegetables are tender, 3-5 minutes.

3. Add artichoke hearts, hearts of palm, olives, tomatoes, and mussels. Cook 3-5 minutes more until all ingredients are heated through and flavors blend.

4. Serve in a bowl, pasta and green beans as the base and the mussels and vegetables spooned generously over the top. Sprinkle with a tablespoon of Parmesan cheese just before serving.

About 400 calories per serving, 99 calories from fat (9 g fat).

1/4/08 Food and Exercise Log

Wt: 187.2 lbs
BF 40.4%

8:00 AM
16 oz. green tea w/splenda (0)
1 c. nonfat yogurt w/2 tbsp reduced sugar preserves (250)
Cal: 250

10:00 AM
32 oz. water (0)
7-minute workout (50)
Cal: -50 (200)

12:00 PM
16 oz. green tea w/splenda (0)
8 oz. strawberry cultured milk (160)
Cal: 160 (360)

2:00 PM
16 oz. green tea w/splenda (0)
Lean Cuisine lemon chicken (300)
Cal: 300 (660)

4:00 PM
32 oz. water (0)
Cycling 5 miles (300)
Cal: -300 (360)

7:00 PM
16 oz. green tea w/splenda (0)
2 c. linguine w/mussels and mediterranian vegetables (400)
Cal: 400 (760)

10:00 PM
16 oz. green tea w/splenda (0)
8 oz. nonfat milk (90)
1 slice lowfat marble tea cake (150)
Cal: 240 (1100)

-----
Net calories: 1100
Total fluid: 144 oz.

Tasty Healthy on the Speedy

Just a quick mention here on taste. I've munched on a wide variety of 'diet' meals in my day, and when it comes to convenience meals (and we all need them now and then), Lean Cuisine beats everyone else, hands down. This stuff is better than any other frozen dinners I've had, diet or regular, and at about 30% less in price than South Beach. It's seriously tasty and focuses on fresh ingredients with fat and portion control. On the thumbs down, I need to say that Nutrisystem tastes like it has been stored in cardboard so long it has -become- cardboard, and Healthy Choice, well, that would only taste good if you added salt and butter. If you're looking for something to shove in your work or school lunch that tastes great and satisfies, go for the Lean Cuisine.

1/3/08 Food and Exercise Log

Wt: 187.2 lbs
BF 41.4%

10:00 AM
16 oz. green tea w/splenda (0)
1 ham and cheese omelette w/ketchup* (200)
Cal: 200

11:30 AM
16 oz. green tea w/splenda (0)
7-minute workout (50)
Cal: -50 (150)

1:00 PM
32 oz. water (0)
8 oz. non-fat milk (100)
Cal: 100 (250)

2:30 PM
16 oz. green tea w/splenda (0)
Lean Cuisine roasted garlic chicken (180)
Cal: 180 (430)

4:30 PM
32 oz. water (0)
1 blueberry cereal bar (140)
Cal: 140 (570)

5:30 PM
32 oz. water (0)
Walking 3 miles (300)
Cal: -300 (270)

6:30 PM
12 oz. diet soda (0)
1 1/3 c. tomato and roasted red pepper soup (130)
2 c. greens and beans casserole (350)
Cal: 480 (750)

9:30 PM
12 oz. diet soda (0)
3 1/2 oz. wildberry cheesecake (400)
Cal: 400 (1150)

-----
Net calories: 1150
Total fluid: 168 oz.
*1/2 c. reddi egg, 1 oz. lean ham, 1/4 c. lite cheese blend, red onion, 1 tsp ketchup

1/2/08 Food and Exercise Log

Wt: 190.4 lbs
BF 41.4%

8:30 AM
16 oz. green tea w/splenda (0)
1 yakult (50)
1 c. kashi autumn wheat cereal w/splenda (190)
8 oz. fat free milk (90)
Cal: 330

10:30 AM
16 oz. green tea w/splenda (0)
7-minute workout (50)
Cal: -50 (280)

1:30 PM
16 oz. green tea w/splenda (0)
32 oz. water (0)
5 prunes (100)
Cycling 5 miles (300)
Cal: -200 (80)

2:00 PM
16 oz. green tea w/splenda (0)
1 c. leek and potato soup (100)
2/3 c. whole grain tortellini w/grated parmesan (370)
Cal: 470 (550)

5:30 PM
16 oz. green tea w/splenda (0)
1 1/2 oz. sliced ham (70)
1 med. apple (80)
Cal: 150 (700)

7:30 PM
16 oz. green tea w/splenda (0)
1 1/2 c. leek and potato soup (150)
2 c. beans and greens casserole (350)
Cal: 500 (1200)

10:30 PM
16 oz. green tea w/splenda (0)
1 slice low fat marble tea cake (100)
Cal: 100 (1300)

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Net calories: 1300
Total fluid: 128 oz.

Yup, it's a Resolution Blog

And of course I pick an old fave, losing weight and taking better care of myself. So here we go, logging everything I eat, how much I weigh, my BF%, exercise, feelings and observations, and anything else I feel might relate. Maybe even recipes and tips. Yesterday I am not counting because it was still officially in the holiday eating spree, so I reserve the right to not beat myself up over that.

My diet and health philosophy is that I don't deny myself anything. I simply think about the effects of what I'm eating and decide if I want it or not. I started this food lifestyle last May when I was 240 lbs and didn't care what I ate or how much, and my size and physical conditions made it very difficult to exercise at all, even if I wasn't a lazy ass bum. I started with tossing out foods that were over 30% calories from fat and anything with high fructose corn syrup. Not denying myself, just realized those things were NOT WORTH IT and were the biggest source of my physical unhappiness. I started concentrating on whole grains, less meat, and more veggies and fruits, fresh and whole as possible. It took about three weeks to retrain my palate, but honestly, when I do indulge in the occasional high fat or processed splurge now, I don't like the taste and flavor as much as I like healthy alternatives. I also started paying attention to portions. Once a week I measure to keep myself on track and I aim for 1200 to 1500 net calories a day total. So far I've dropped 50 lbs and my injury and pain downtimes have gotten fewer and shorter. My target is to get down to around 135 with a BMI of about 20-25.

Exercise-wise I'm using a recumbent stationary cycle, an airwalker, biometrics (Greer Childers' 7-minute workout), light weights, tai chi, qigong, budokon (a combination of yoga and martial arts), and walking. Coming off a chronic hip issue (inflammation of the SI joint) and bilateral knee arthritis, I'm working slowly back into the exercise routine I had going last summer, starting with the 7-minute workout daily and alternating cycling and walking over 6 days, resting on Sundays.

My starting weight as of Jan 2, 2008, is 190.4 lbs with a BF of 41.4% and a BMI of 31. Let's get that down a bit, shall we?