Off Track

I have not posted in a few days. Kinda got off track. I did have an awesome workout on Wednesday 2hours of weight training. Thursday I did get about 25 min of cardio. I was hurting so I took it easy.

Tonight I am going to see Joyce Myers. Can't wait!

Breakfast
2 cups of coffee
1 hard boiled egg
1 cheese stick
Water

Wednesday 25th

Breakfast
2 cups of coffee w/ splenda and fat free skim milk (I am giving up my cream) ;(
Oatmeal (It was packaged instant) 160cal 2g fat 33g carb 4g protein
1/2 scoop of Protein 60 Cal 1g fat 2 carb 10 protein
1 water 16 oz.

Snack
Precious Monterey Jack Cheese Stick
Water 16 oz.

Tuesday 04/24/07

Today's Eats

Breakfast
2 cups of coffee w/ splenda and fat free skim milk
Oatmeal (It was packaged instant) 160cal 2g fat 33g carb 4g protein
1/2 scoop of Protein 60 Cal 1g fat 2 carb 10 protein
Water

Snake
1 whole grapefruit
1 packet of Stevia
16 Almonds (170 cal 15g fat 5.5 carb 6.3 protein)
Water 16 oz.

Lunch
Grilled Cheese Sandwich
Big salad w/ chicken, chesse, 1 whole egg, ff italian dressing
Tea

Snack
EAS Shake 110 cal 3g fat 2g carb 17g protein
Water 16 oz.

Dinner
Salad
Roasted Chicken Breast, lettuce, chesse, 1 whole egg, mushrooms
water

Snack
Water
Peanuts
Suger free pudding 1 cup
Water

Eureka Springs Weekend Update

I was best relaxing time ever. When I left my house and was heading towards Eureka I left all my worries and problems behind me. No Child, No dealing with his bad grades, No Jake (yellow Lab), No bills, No job. NOTHING did I take with me. It was so beautiful out; we were blessed with beautiful weather. So with a clear head and just time I enjoyed every bit of my little vacation. I met up and saw our friends from KC. Went shopping and the little stores all of Eureka. I did get a massage. Which was way over due. It had been a year and a half.

Let me tell you about my massage it was magical and beautiful. I went to the Suchness Spa. I asked for an hour massage and the lady there is so peaceful. One of the things I love that they do is having you lye on your stomach face down first. Then they bring hot water and a washcloth and they wash your feet. I was in heaven. The masseuse began working on me and I kept telling myself to relax. But I could not I had pain in the small of my back. I never had it before but it was there. So she went and had Kat come in to help. When they began to work on me. I just began to cry. Everything I had been holding in released thru my tears. Kat worked on my neck and did some reiki. The whole time I thought to myself was she an angel or am I an angel. It was something I have never experienced before. I learned later on that some interesting things about me. Even after I was thru and I came out to talk to Kat about my experience I would well up in tears. I had no clue why I was still crying but I must have a lot inside of me that I needed to get out. She told me that I am very sensitive to ours. I can feel other people and understand them inside. The other people (or people I have around me) are not in touch with my insides. I asked how she knew. She said because you let me love you. Beautiful! I love my husband and I love my friends. But most of them all are so self absorbed that it always all about them and very rarely about me. So I have found that I need to take better care of myself inside and out. I spoke with a good friend who does massages and she understood. I really need to begin meditating.

A few years back I had a massage from the same place and I came out wanting to become a masseuse. I went to all the schools in Springfield to find what school I wanted to go to. Found all the information I needed. I just needed to get the finical part down. I could not make it happen. I have a student loan in default and I can not even pay that off. Which I would need to do to even get certified. I even started a business plan. The sad thing about that adventure is that I came to the conclusion how selfish I am. I would rather receive a massage then to give a massage. But in light of my new experience I understand my thinking. I do give a lot of me. Which those around rarely see or acknowledge. If I was loved the way I was loved on the table or even come close to it. I would be beaming with energy and would want to share my love with the world. I think that I need to work on this thinking. Because the people around me is not going to change. How do you receive enough love to be able to give it away? I know you have to give to receive. But in my case I do give but never received back. I need to figure this out.

Back to my weekend. - I began a book called Marley and Me. I have yet to put it down. What is so great this book is about two people and there life with a yellow lab. Not a self help book, not a diet book, not a recipe book. Just a book to read for entertainment. We also ate very well there. I watched what I ate and had some of the best meals ever. I did splurge on some Ice cream one day. But all in all I ate great.

I did not want to come to work on Monday I did not want my long weekend to come to an end. I believe that this weekend helped me in more ways. I learned something about myself. I actually slowed down to see the true me. A glimpse that is, it’s a start.

Battling a bad mood

Food for (Positive) Thought
As you now know, in addition to restricting your caloric intake, it's essential to eat the right kinds of food to build muscle, strengthen your immune system, stay energized, and, in general, kick ass in your everyday life.

Eating according to your metabolic type will help keep you in top shape, but when you find yourself battling a bad mood, a few particular foods might help improve your attitude. Check 'em out:

• Low-fat, low-protein, high-carbohydrate snacks are good for chasing away the blues. Try air-popped popcorn or whole-wheat bread with honey.
• To ward off depression, go for fish. Omega-3 fatty acids are reputed to ease mood swings.
• Fight stress with high-fiber foods, such as apples, pears, olives, beets, squash, zucchini, asparagus, spinach, lentils, beans, tofu, barley, brown rice, buckwheat, and couscous.
• Drink water for a quick pick-me-up. Regular hydration will keep you from feeling fatigued, and it can also help you burn calories.

Highs and Lows
Caffeine, alcohol, sugar, and chocolate are all known for mood-altering effects, ranging from waking you up to calming you down, but they can also trigger mood swings, irritability, and feelings of anxiety and stress. Experts suggest moderating your intake of these substances so you can stay on an even keel.

Breakfast Burritos

Breakfast Burritos

5 slices turkey bacon (nitrate-free)
nonstick cooking spray
6 egg whites, beaten
1 small tomato, cored, seeded, and chopped
½ cup low-fat shredded Cheddar cheese
4 six-inch low carb tortillas
2 cups salsa for garnish

Place the bacon between two paper towels on a paper plate. Microwave on high 4–5 minutes or until the bacon is crisp. Break the bacon into pieces. Spray a skillet with nonstick cooking spray on medium heat. Scramble the egg whites in skillet until almost done. Add the tomato and bacon. Cook 30 seconds to 1 minute. Heat the tortillas for 10 seconds in the microwave.

Spoon the egg scramble into the center of each tortilla. Sprinkle low-fat cheese on top and fold. Serve immediately with salsa to taste.

Serves 4, 150 calories per serving

Wednesday 4/18/07

Breakfast
2 cups of coffee w/ splenda and fat free skim milk
Oatmeal (It was packaged instant) 160cal 2g fat 33g carb 4g protein
1/2 scoop of Protein 60 Cal 1g fat 2 carb 10 protein

Snake
1 whole grapefruit
1 packet of Stevia
Diet green tea (Out of water at work)

Lunch
Chesse Burger Grilled (onion, pickle, Mustard)
Cottage Chesse 1/2 cup
cucumbers
Boco chicken pattie
Tea

Tuesday 04/17/07

Breakfast
2 cups of coffee w/ splenda and fat free skim milk
Oatmeal (It was packaged instant) 160cal 2g fat 33g carb 4g protein
1/2 scoop of Protein 60 Cal 1g fat 2 carb 10 protein
1 water 16 oz.

Snack
16 Almonds (170 cal 15g fat 5.5 carb 6.3 protein)
Water 16 oz.
Grapefruit with stevia

Lunch
Med Salad (Cheese, Onion, FF Italian dressing 15 cal)
3 baby carrots
1/2 cup cottage chesse 100 cal
Veggie Chicken pattie 160 cal 2.5g fat 5 carb 13 protein
2 slices of ww bread 140 cal
1 hard boiled egg 70 cal
1 packet of mayo 30 cal 2.5 g fat 2 carb 0 protein
Tea

Snack
Yogurt 90 cal 3g fat 5g carb 9g protein

Dinner
2 slices of thin crust chicken pizza
Water

Snack
Apple
Water

No workout - Visited friend in nursing home and go hair cut.

Monday April 16th

I have been away for awhile. I am not for sure why I have not wrote to this blog? But I am back. At my gym our weight class instructor is helping me with modifying how I eat. (She is so awesome) I also am suppose to up my cardio. I think I work best when I am held accountable. I have no discipline.

Breakfast
2 cups of coffee w/ splenda and fat free skim milk (I am giving up my cream) ;(
Oatmeal (It was packaged instant) 160cal 2g fat 33g carb 4g protein
1/2 scoop of Protein 60 Cal 1g fat 2 carb 10 protein
1 water 16 oz.

Snack
16 almonds

Lunch
Smart Ones Salisbury Steak 200 cal 8g fat 12g carb 30g protein
Sm salad (lettuce, onion, chesse, ham, ff italian dressing)
1 hard boil egg
1/8 cup of cottage cheese
2 baby carrots
Tea

Snack
EAS Shake 110 cal 3g fat 2g carb 17g protein
Water 16 oz.

Dinner
1.5 Boco Burger Tacos 2/3 cup meat 60 cal .5g fat 13 carb 10 protein
Chesse 1/4 cup 100 cal 9g fat 0 carb 7 protein
Tortilla 192 cal 1.5 g fat 37.5 carb 6 protein
Water

Snack
1/2 cup of apple dessert
tea

Worked Out 1/2 hour on Chest 1/2 abs

Wednesday

Breakfast
Coffee w/ ff cream 2 cups

EAS Shake 200 cal 3g fat 28g carb 17g protein - That was waayyyyy to sweet. Never thought I would ever say that.
Water

Snack 1/2 cinnomon roll with cream chesse frosting - Nasty

Lunch
Big salad - Chicken 2 oz., chesse, onion, cucumbers, 1 whole egg, ff itialian drsssing
1/2 cup cottage chesse
Bread stick

Tuesday

Breakfast
Coffee and ff cream
Smoothie - 70 cal 1.5g fat 5g carb 8g protein

Diet Dr Pepper

Lunch
Med. Salad, cheese, onion, green pepper, 1 hard boil egg, chicken 3 oz.
FF italian dressing
1/2 cottage cheese
cucumbers
Tea

Snack
Light & Fit Vanilla - w/ almonds

Dinner
Subway - Turkey, Bacon, Lettuce, Pepper Jack Cheese, Pickles, Cucumber, Light mayo, oniion, green pepper.
Water

Snack
10 jelly beans
Coffee

No Workout!

Monday April 2nd

Breakfast
Carb smoothie
6 almonds
Coffee
Water

Lunch
Talipa 2 fillets
stuffing
sm salad w/ ff Itlaian dressing
Tea

Dinner
Hamburger/rice mix 2 cups
Jelly beans
water
water

Worked out - 30 min abs 1hour chest and shoulders

Weekend

Update on food intake -

Saturday
Breakfast
Carb free smoothie 70 cal 1.5 fat 6 carb 9 protein

Lunch
Brat
Sun Chips

Dinner
1/2 hamburger
Morale mushrooms 30

Snack
1 suger cookie
3/4 Fruit fluff stuff

Sunday
Breakfast
Carb free smoothie 70 cal 1.5 fat 6 carb 9 protein

Lunch
6 oz turkey
Morale mushrooms 20

Dinner
Talipa
Stuffing
Corn

Snack
Angle food cake

Both days mushroomed hunted!!!!!

Friday

Breakfast
Coffee
Oatmeal

16 almonds
diet coke

Lunch
Taco Bell - Steak Taquitos
Taco
Apple pie

Snack
Doughnut from Walmart

Dinner
1 plate of Chinese
Diet Coke

Ok - Life sucked that day and I just went down hill with everything.

No WORKOUT!

Thursday

Breakfast
Coffee 2 cups ff cream
Grapefruit 82 cal 0 fat 20g carb 2 protein

Snack
water 16 0z
Whole egg
16 almonds

Lunch
Tea
Smartone Chicken Enchilado 310 cal 8g fat 45g carb 14g protein
Sm salad w/ ff itlain dressing

Snack
Whole Egg
Water

Dinner
3 slices of Pizza hut pizza
15 jelly beans

Snack
bar
No Work out

Eat and Burn 100 Calories

Eat and Burn 100 Calories

Posted by Joy Bauer, M.S., R.D., C.D.N. on Mon, Mar 26, 2007, 3:49 pm PDT

These days, 100-calorie snacks are all the rage. They make us more accountable for what we're eating, they're convenient and tasty and, of course, make great lunchbox stuffers for kids. Buy them prepackaged or enjoy some of the following 100-calorie best bites.

• 6-8 oz non-fat flavored, yogurt
• Part-skim string cheese
• Large apple or pear
• 1 cup blueberries or raspberries
• ½ cantaloupe
• Frozen banana
• 1 cup whole grain cereal
• 2 plums
• 1 grapefruit
• 12 raw almonds
• ½ cup cottage cheese topped with 1 tablespoon of wheat germ
• 4 cups lite popcorn
• 2 whole grain crackers and small slice low-fat cheese
• 3 clementines
• ½ apple + 1 teaspoon peanut butter

Burn 100-calories, with one of the following activities:

Everyday activities:
• Washing Dishes - 28 minutes
• Gardening - 20 minutes
• Light House Cleaning - 18 minutes
• Playing tag with kids - 22 minutes
• Exploring the Zoo for 30 minutes
• Window Shopping for 30 minutes

Planned Exercise:
• Walking 3.5 mph pace - 20 minutes
• Jumping Rope - 8 minutes
• Elliptical Machine - 9 minutes

Running:
• 5 mph pace - 10 minutes
• 6 mph pace - 8 minutes

Wednesday

Breakfast
Oatmeal
Coffee 2 cups

Snack
2 muffins
Diet Dr. Pepper

Lunch
Sm salad (chesse, turkey, 3 cucumbers, croutons)
ff italian dressing
Lean pocket
Diet green tea

Snack
Yougart 100 cal 0g fat 20g carb 5g protein
Water

Dinner
Brat (bad)
Sun Chips (bad)
Carrots
Diet Dr. Pepper

Sanck
Almonds
Water

Worked out - Lower Body, ABs 1 hour

Tuesday

Breakfast
Oatmeal
Coffee 30 cal

Snack
Yougart 100 Cal 0g fat 20g carb 5g protein
Diet Dr. Pepper

Lunch
Salad 100 cal
FF italian dressing 30 cal
Tuna Noodle - Smart ones 250 cal 4.5g fat 37g carb 14g Protein
2 Sm banana muffin
Tea

Snack
100 cal Lorna Doone Shortbread cookies 100 cal 3g fat 16g carb 1g protein
Water 16 oz.

Dinner
Italian Sub Sandwich from Leonas
5 or 6 chips
pickle spear
Diet Dr. Pepper
Water

Worked out - 35 min on precore

Just want to cry!

It's Monday and I have had a long three weeks. So I back to the grind stone with new goals set. I weigh176 and I have 44% body fat. The body fat floors me. When I read that I could not believe. So I begin again.

Breakfast
Coffee w/ ff cream 30cal
Yougart Bar 140 cal 3.5g fat 26g Carb 2g protein

Snack
Diet Coke
100 cal Pack Carrot cake 100 cal 3g fat 19g carb 2g protien

Lunch
Subway Grilled chicken salad 140 Cal 2.5g fat 11 carb 19 protein
Dressing Itlaina Fat free 35 cal

Snack
Yougart 100 cal 0g fat 20g carb 5g protein
water

Total So far 545 cal 9g fat 76 carb

Dinner
Spagetti
Green beans
Water

Snack
15 Almonds

Workout
Shoulders, Abs 1 hour

Pot Luck

	Pot Luck
	Oh, chicken pot pie -- we thought we'd never get to spend quality time together again. You with your crazy-fatty crust and gooey, creamy innards. Us with our calorie-conscious ways. We were wrong again! One of our lovely and talented subscribers inspired us to create this super-simple CPP swap (thanks, Margaret). Don't be chicken -- check it out! Ingredients: 8 oz. raw boneless skinless chicken breast; cut into bite-sized pieces 3 cups C&W Ultimate Petite Mixed Vegetables (or any other frozen mixed vegetables) 1 can (10.75 oz.) Campbell's Condensed Soup, 98% Fat Free Cream of Celery 3 servings Pillsbury Reduced Fat Crescent Rolls (unprepared) Directions: Preheat oven to 350 degrees. Saute chicken pieces for several minutes in a pan spritzed with nonstick cooking spray, until chicken is light brown/cooked but still tender; set aside. Heat frozen veggies in microwave according to package. Mix chicken, vegetables and soup together and put in a 9" round baking dish sprayed with nonstick cooking spray. Place dish in oven and bake for about 30 minutes or until hot and bubbly (stir about halfway through). While dish is cooking, unroll 3 crescent rolls. Combine pieces together with hands to make one large ball of dough. With a rolling pin, roll dough out into a circle to cover top of dish. Add dough to the top of the dish and cook for an additional 15 - 20 minutes or until top is golden brown. Serves 4.
	Serving Size: 1/4th pie (approx. 7 oz.) Calories: 210 Fat: 6g Sodium: 800mg Carbs: 24g Fiber: 2.5g Sugars: 6g Protein: 16.5g *4 Points