Logging Meals & A Healthy Weight

Well the past couple days I haven't posted my Food Log. Decided that instead of listing the food I would just list the calorie, fat, carbs and proteins of each meal. That seems to be the better way to manage it on this Blog Log. I tend to eat the same things, so it get a bit mundane to post it. As I posted earlier, I use sparks to log my meals therefore I do have a list of food already. I heard that trying to keep you intake around 400 each meal and snacks between 100-200, one will be able to maintain the calorie daily intake. Now I believe that is the key for getting to my fit weight.

Too Much Salt!

I have noticed that my Sodium intake is high. Now that can cause swelling and retention of fluids. It is also a culprit of High blood pressure. So now I must watch the sodium numbers on the food. Prepared food seem to be the highest, although some manufacturers are lowering the amount they use. It is harder for them since the main ingredient for preservation is salt. Their products need to remain on the shelf longer.
In order for the product to have a long shelf life salt need to be added. This makes one think that preparing their own food is more essential than thought before.

Learning how the cook is not hard. With all the online help and TV food network shows... how can one not learn. I have found a couple site that are great. If you go to the Food Network site, they have videos on how to. Recently I found a site Chef Tube TV, this site is great for video recipes. Another site is Foodwishes. Chef John is funny, but his recipes are easy to follow. I hope I have helped you in learning how to cook at home, and remember use less salt.

Friday follows & Aloha fridays- A Question

I just started the Fitness log. The desire was to have a place to log my fitness journey as well as share some fitness info I learn about. I have a great Question for you today.

What would you like to read on this blog?
Type of daily info or maybe you would like me to try a new food or exercise routine
What would make you come back for a Look/Visit?



Visit One 2 Try, Hearts Make Family or Midday Escapades to link up for Friday Follow

This weeks FF sponsor is:


Visit An Island Life for more Aloha Friday

I noticed visitors and no comments, then notice that I had the comments blocked, What was I thinking. All frustrated and it was my problem....well this blog use to be closed and just recently I opened it to all. One more question for you....
Can you leave a note that you where here, so I will know the comments are working, thank you?

FOOD LOG

Breakfast

Nonfat milk=86
1/2 banana=62
Cheerios=110
coffee=4

Lunch
tuna helper=244
tomato=8
onion and croutons=70
2 Hershey kisses=51

Dinner

nonfat milk 1 cup=86
Macaroni grill Lasagna=350
garlic Texas toast=190

snack
tangerines= 31
trail mix=130
candy=100

Total
calories= 1522
carbs=199
fat=55
Protein=59

My Nutrition Program.

For a year I have been a spark member. They have a Nutrition part in their program. That is how I know how many Calories, carb, fat and proteins are in my meals. I love this program, it is free to everyone.
The Nutrition part help me with meal planning and assistance to stay on track. Each day I log on check out the meal plan, change it to suit my cupboards and log my food as I eat the meal or snack.
Now I need to make some adjustments because it looks like the Fat intake is a little to high. I have lost 5 pounds this week, which really surprises me with all the food I have been eating and my exercise is not up to par yet. That part of the weight loss I need to get going on.
Yes they have a section on exercise also. You should go check it out, Tell them Auntie E1 sent you. Here's the link" Spark People".

Food Log

cheerios with milk=200
Pineapple=62

Lunch

smoked salmon 20z=66
1/4 bagel=61
cream cheese=45

yogurt=110

dinner

Hamburger=240
green beans=34
blue cheese=154
chickpeas=71
crispy onions=40
1 tangerine=37

snacks

butterfinger bar-207
trail mix-130
2 Hershey kisses-51

Totals
Calories 1507
carbs 173
Fat 66
protein-62

Food Log

for Tuesday 3/23/2010

Nonfat milk- 1 cup=86
2 tangerines=62
mulitgrain cheerios-1 cup=110
coffee-=2

lunch
Peanut butter and jelly sandwich= 370

dinner

Salmon 2.5 oz=129
green beans=20
rice=103
butter=36
lemon juice-8

snacks
pecans-1 oz=196
Cantaloupe- 1/2 cup=28
Hershey kiss=26

Daily Total

Calories= 1305
carbs= 158
fat=57
Protein= 52

A New twist on Exercise

Ever want to exercise but do not want to go to the gym. Whatever the reason, You need not go to the gym. Tiffany Wilhelm will come to you, with all her equipment in tow. Oh I know we have all those Wii fitness DVD's with virtual trainers. But let's face it they are always saying the same things and do not talk back or answer those questions. The Ones like, How do I do that? There's just something about personal contact. Tiff has several programs to choose from and will help with food planning to assist in weight control. I think I might try one of her programs. Her link is on the sideboard, take a look for your self.

FOOD LOG

BREAKFAST

2 EGG OMLETE-187
SALMON AND CREAM CHEESE= 84
TOMATO SLICE=6
COFFEE WITH HALF AND HALF- 2 CUPS=13
ENGLISH MUFFIN=270

LUNCH

TOMATO SOUP-1 CUP=180
GRILLED CHEESE- PEPPER JACK=155
MIXED FRUIT=31

DINNER
TURKEY MARSALA= 141
WHOLE WHEAT SPAGHETTI=104
GREEN TEA=5

SNACK

WALNUTS-1oz=189
Hershey kiss-2=51

Total
1460 calorie
158 carbs
61 fat
protein=76

Food log for 3/21

Breakfast
1 cup skim milk 86
shredded wheat spoon size cereal =100
half and half=39
coffee=2

Lunch eat out at Eggspectation

Eggstreme= 687
water with lemon.

dinner
Greek yogurt 1 cup=150
Fresh pineapple- 3 pieces=123
Honey 1 Tbsp=64

total
Calories=1251
carbs=152
fat=45
protein=51

Food log

Saturday 3/20/2010

Multigrain cheerios= 110 calories
1 cup skim milk=86
English muffin=120
cherry preserves 1 Tbsp=50

Lunch

avocados 1/4 cup= 96
black forest ham=45
double fiber muffin=120
fat free American cheese=31
Olive oil mayo-1 Tabs=45

dinner
tuna helper=244
whole grain bread=128

Snack
cheezits=160
mini candy bars=170

Totals
1405 calories
204 Carbs
41 Fat
54 protein

Exercising- mostly out side garden/ yard work. some inside moving furniture and cleaning.
95 minutes
481 calories burned

What's on the plate today?

I start out this morning with a good breakfast of about400 calories. decided it would been easier if I try to make each meal between 300 and 400 calories and my snack about 100-200. Still having trouble making my 1400 daily calories.
Did some furniture moving and some cleaning. Getting ready to go outside for some garden work, before the rains hit tomorrow.
Logging food and writing this journal Daily is helping me. I tend to get hungry at night, when I am resting and watching TV. That's a habit I will have to break. I heard it said go two weeks with out it and the habit is broken. I hope that is true. the one problem I have is the family is doing it and I can't stand not joining in. I wish I could get them to stop.
The weather is starting to feel like Spring and this being the first day of Spring, I will have to enjoy the outside.

Todays food Log

Breakfast
Blueberries .75 cup= 61 calories
Greek yogurt 6oz= 80 calories
2 cup coffee= 10 calories
English Muffins=120 calories
Olive oil butter=28 calories

Lunch
Skim milk- 1 cup= 86 calories
Irish stew= 132 calories

dinner;
rice 1 cup= 242 calories
Tai Pei General Tso's chicken= 210 Calories

snacks;
snickers mini=255 calories
cheezits 1 serving= 160 calories

Totals;
Calories= 1384
Carbs= 197
fats= 32
Protein=77

8 cups of water.

The New Eating Plan

So, today I feel pretty good. I am reading a cooking book called "Cook yourself thin". One thing they stated in the book is we have to learn to eat differently. Not necessarily stop eating the things we like, but learn how to make them less in calories and still satisfy our taste. So that dessert is okay as long as it is within your Caloric daily/weekly intake.
Here's the formula given... Take the weight you wish to be and multiply it by 10. so I would like to be about 140 lbs.(really I would like that). That means I need to keep my Caloric intake to 1400. Now that sounds like a lot, however the thought is, if you exercise and eat that much in a balance diet of Carbs, Protein and good fats you should be able to get to the desired weight. Now that you are use to eating that much one should be able to maintain that weight. It's all in the learning how to eat.
I have noticed that I do not eat that much, and it is a struggle to get that much in me.
For years a have been starving my body and it has been storing up the fat. Making me overweight. By going on diets of 1200 calories per day I have boxed myself into a yo-yo effect. Every time I get to my weight I begin to eat more and the body starts to store the extra calories as fat. I know that sound weird, but it is how we a wired. Now I need to feed it so the body will get out of the starvation mode and start shedding the stored fat.

Food log for Thursday 3/19

Breakfast-calories
2 fried eggs-185
whole grain English muffin-120
OJ-110
3 sausage links-150

Lunch
.75 oz Walnuts-142
2% Greek yogurt-113
160 grams fresh Pineapple-78
1/4 cup Fresh strawberries-12

6 Snack- snickers mimi car bars-140

Dinner
irish stew-176
8oz 1% milk- 110

Totals for Today
Calories= 1336
Carbs= 143
Fat=58

protein=53

Goals for the Wii Workouts

Yesterday I set up my Wii Personal trainer. I had to take measurements and enter them. Do some performance jumping jacks and setups, and push-ups. Oh I did okay. Now she has set up a plan to strengthen my inter core. I think is will use that plan for her.
Now I have the Wii EA sports ,that one Will work on my overall body. I did the Wii fit yesterday loved all the Balance exercises. I also did the stepping and hula hoop.
I added a few new character Mimi's to my group, Charlie Brown, Mr. Presidents, Batman, the Joker and a few more. Need some New faces.
So the Goals is to use the three Wii products to help with the weight loss and my core strengthening needs.

Today's log.

Breakfast
Multigrain Cheerios 29grams
skim milk-1 cup
2 cups coffee with sweetener and cream

Lunch
Pork roast meat-1.6oz
avocado
one carrot
2 tablespoons blue cheese dressing
1 serving croutons
1 serving onion chips

Snack
4 chocolate kisses.

dinner
1 cup Irish Lamb stew
1 slice Beer Bread.
2
3 pieces miniature candy bars.

drank plenty of water -eight cups
1-11oz Dark beer.

Exercise.
30 minutes Wii fit sports
30 minutes set up Wii fitness coach

Here are today's stats;
1217 Calories
119 carbs
56 fat
44 protein
I burned 251 calories in exercising.

Making a new body for myself.

I have been struggling for many years, trying to fit into that size 6. Now in my mid fifties, I would be please to fit into a size 2 10. I needed to have a blog  just for people like me hiting our heads on the wall struggling to stay fit. 

This blog will be that one. The plan is to log, okay air my decisions, my exercise and food each day. Hoping that will lead to a New younger person life changing pattern.  I do have a cooking site, and will at times link to it. 

As far as exercise aids, I have Wii products and Pilates as well as other DVD,s and Tapes. There is also the housework, outside work, my Swimming pool, the Hot tub spa and swings with kids to help. This blog will only be for invited  guess. Because it is so personal and I am Not ready for public ridicule  to be public with the info on the blog.