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)

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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)

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Net calories: 900
Total fluid: 136 oz.

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)

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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.

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)

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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)

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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.

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.

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)

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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?