Want2Lose's Diary

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July 4

Back up to 170 today. So discouraging.

Menu

Breakfast: Hot cereal with raisins, whey powder in skim milk
Snack: Almonds and Raisins, decaf coffee with skim milk
Lunch: Baked potato with broccoli, cheddar, and smart-balance spread
Snack: Half apple and peanut butter
Dinner: Salmon, cole slaw, potato salad
Snack: Apple Larabar, Cashew Larabar, popcorn

Exercise

25 minutes brisk walking.

I walked to the open-air market which takes place every Saturday, but because today is Independence Day, it didn't take place. I was going to load up on fruits and veggies. I will have to make a trip to the supermarket instead.

Dinner was tough. It was a barbeque, and the piece of salmon was larger than what I would usually eat, and it was prepared in an oily marinade. There were no healthy sides, but I was very restrained with the coleslaw and potato salad, no more than a quarter cup of each. I did, however, manage to resist the chips, chocolate, cookies, and wine.
 
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July 5

Yesterday was bad. I broke 2,000 calories due to late-night carbohydrate cravings. This is my weak area, always has been. I am tempted to throw away the rest of the Larabars.

Menu

Breakfast: Two gluten-free pancakes with whey powder added, topped with cinnamon and vegetable spread. Decaf coffee with skim milk.
Snack: Half apple
Lunch: Tuna salad (tuna, mayo, celery, onion) on two corn tortillas, low-fat cheese and salsa
Snack: Popcorn
Dinner: Baked potato with cheddar, tofu, broccoli, vegetable spread
Snack: Two larabars, almonds, skim milk with protien powder

Exercise
Walked 20 minutes
 
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Want2Lose said:
Thanks, MGR. I try to watch my diet, because I know I don't burn many calories through exercise. I looked at your diary, and your exercise routines are impressive! I would like to start working with weights once I get some stamina.
Click to expand...

Well thank you ma'am. But to be honest with you, the best way to build stamina is to work. Not just lifting weights, although that will build stamina too, but cardio as well. So get under those weights lady.

Anyways, sorry about the larabars. You could peak into my journal to feel not so alone, or I could just give you the hint that it involves pizza and cookies.

Finally, what I really dropped in for, is to ask more about the whey in the pancakes. What flavor and brand? How well does that work out in terms of taste and texture? Do you cook anything else with whey like that?
 
MGR, I do not recommend adding whey powder to pancake mix. Yesterday was the first time I tried it, and they tasted most peculiar. I am trying to get off this carb kick, and I thought if I added whey (EAS brand) to the pancakes, my carb-protien-fat ratios would not get as skewed. On the plus side, they were so unappetizing, I did not finish them!

The only other things I add whey powder to are yogurt and milk.

Thanks for the suggestions about the weights.
 
July 6

This is getting ridiculous. I no longer have to worry about throwing away the Larabars, because there is now only one left. Yesterday was another 2,000+ calorie day, and again I was ok until the late night snacking. I will try taking my walk in the evening, instead of in the morning as I have been doing. Perhaps that will suppress my appetite at bedtime. I will also stop having coffee for a few days. Even though it's decaf, perhaps it has something to do with stimulating my appetite.

Menu

Breakfast: Zoic nutrition drink, apple
Snack: Almonds and raisins
Lunch: Cheese, apple Larabar
Snack: Black tea
Dinner: Tuna salad (tuna, mayo, celery, onion, lemon juide) on two corn tortillas, one slice lowfat cheese, salsa
Snack: Half apple, peanut butter

Exercise
Walk 30 minutes (broken into three 10-minute episodes)
 
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Don't worry about a tiny bit of weight gain! Just keep on truckin', you can do it! Don't get discouraged, everyone has bad days! Good luck :)
 
July 7

I managed to not snack last night, mainly by going to bed early.

Menu

Breakfast: Half apple with peanut buter, cherry larabar (the last one!! i will not buy any more)
Snack: Parmesan cheese and celery
Lunch: Brown rice and black beans cooked with carrot and garlic, cheddar, salsa
Snack: Popcorn, milk with whey powder, cocoa, and artificial sweetener, dill pickle
Dinner: Omelet (egg plus egg white, spinach, garlic, cooking spray), low-fat cheese, roast potato with catsup. Diet cola
Snack: Milk with whey powder, mardarin oranges
Late night snack: Parmesan cheese, raisins, walnuts

Exercise

20 minutes brisk walk in morning and 10 minutes in evening
 
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July 8

It happened again. More late-night snacking pushed me over 2,000 calories. I did go to bed early but couldn't sleep, and that always leads to snacking. Perhaps it was that diet cola at dinner that kept me awake. Very discouraged.

Breakfast: Parmesan cheese, decaf coffee and skim milk, zoic nutrition drink
Lunch: Salmon, vegetable soup (lentils, tomatoes, carrot, celery, onion, garlic, olive oil, oregano, lemon juice, worcestershire sauce)
Snack: popcorn, slice of low-fat cheese
Dinner: Same as lunch.
Snack: Yogurt and strawberries

Exercise
Walk 20 minutes.

I'm so glad I got to the supermarket today. I was nearly out of fruit and vegetables. I've also been out of yogurt for a week, and I always feel better when I have a some every day.
 
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July 9

I am able to wear my belt again! When I put on all that weight last year, I could no longer fasten it even at the widest notch. Now I can.

I have been trying to drink 10 cups of water a day. I have read that there are all sorts of benefits to this, and my skin does seem clearer. One of the things that helps me in my weight loss journey is reading books and articles about overweight and obesity. At my largest, my BMI was 29. It was a real wake-up call to realize that was one number away from obese. It was also a surprise to realize that my normal weight of 165 pounds is still firmly in the overweight category. As I edge into the 160s, I wonder if I'll be able to get below that. It seems to be the weight my body likes best.

Menu
Breakfast: Hot cereal with raisins and 1/2 tsp brown sugar (treat!). Yogurt.
Snack: Two plums
Lunch: Omelet (egg plus egg white, tofu, spinach, garlic, feta cheese, cooking spray)
Snack: Walnuts, half apple
Dinner: Two corn tortillas topped with black beans, cheddar, yogurt, salsa. Sauteed vegetables (carrot, onion, green pepper, cooking spray)
Snack: Milk with whey powder. Strawberries and yogurt.

Exercise
Walked briskly for 40 minutes. I am pleased about this. I decided to push myself today and try for 30 minutes. When I got back home, the mail truck was in front of our building, and I told myself, I'll just walk around until the mail is delivered, so I can pick it up on my way in. That added 10 more minutes for a total of 40. I was sweating, but recovered pretty quickly, and there was none of the gas I sometimes get while exercising (I remembered to breathe through my nose).

I have been reading the Trust for America's Health's 2009 report on obesity, "F as in Fat: How Obesity Policies Are Failing In America". It's scary: in 49 out of 50 states over 20% of adults are obese. There are even some states where the percentage is 30% or higher.

The report talked about exercise and said that 2.5 hours a week of moderate exercise (like walking) is good, but 5 hours a week will provide even more extensive health benefits. That's why I decided to work on my walking times. If I can eventually do 40 minutes 7 days a week, I'll almost be at that 5 hour/week mark. But I must remember not to overdo it. I don't wan't to push myself too hard and get discouraged.
 
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July 10

The fickle scale reads 168 again today. Can I maintain a downward trend? I hope so.

Menu

Breakfast: Protein powder in low-fat yogurt. Half apple. Black tea.
Snack: Walnuts and raisins
Lunch: Cheese
Snack: Two plums
Dinner: Salmon, potato, broccoli, smart balance spread
Snack: Yogurt and 1T. apricot preserves

Exercise

Walked 40 minutes today. It was a challenge, but I got off the bus a few stops early, and walked around instead of going straight home. I knew once I was inside, I would be too tired to go out again.
 
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July 11

I weighed in at 167 today, a new low. I'm sure it's temporary as I've been ill, but it was still encouraging. I went to the open-air market today quite late -- all the produce was picked over -- and came away with tomatoes, melon, and some dubious-looking lettuce. Actually, I tried it for lunch, and it is not lettuce at all. It is a thick, bitter green. I will try sauteeing it in olive oil for dinner. I wonder what it can be?

Menu
Breakfast: Feta cheese, hot cereal with raisins, brown sugar, yogurt
Snack: Half apple
Lunch: Chopped salad (feta, salmon, walnuts, avocado, cilantro, carrot, tomato, red and green peppers, onion, light dressing)
Snack: Two plums, popcorn
Dinner: Greens sauteed with garlic, ginger, tofu, soysauce, olive oil. Omelet (egg and egg white, milk, onion, tomato, avocado, feta, cooking spray). Black tea.
Snack: Strawberries. Milk with whey powder.

Exercise
Walked about 40 to 50 minutes, in two episodes. Not sure of exact time.
 
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July 12

Menu

Breakfast: Hot cereal with raisins, yogurt, cinnamon.
Snack: Zoic nutrition drink
Lunch: Chopped salad (Feta, avocado, navy beans, walnuts, tomato, cucumber, red and green pepper, peas, cilantro, lemon juice, low-fat dressing)
Snack: Cantaloupe
Dinner: Salmon and brown rice

Exercise

50 minutes brisk walking (30 minutes after breakfast plus 20 minutes after lunch)

So happy. I made a breakthrough with the walking today. 50 minutes is more than I hoped for. And I think I am finally getting that exercise high people talk about. I actually felt good after the afternoon walk. Usually I am just tired, achy, out of breath, and glad to be home.

The salad at lunch was delicious. The feta (2 oz) and avocado (4 oz) put it at about 600 calories, but it was filling. This week I am going to start looking at my saturated fat intake. Even though I am a pescetarian, fitday says I am averaging 18.5 grams of the stuff a day. Obviously, it's all the cheese and the eggs. I'd like to try to get down to 15 grams this week, and eventually 10 or 12.
 
July 13

Menu

Breakfast: Hot cereal with yogurt, Zoic nutrition drink, herbal tea
Snack: Raisins and walnuts
Lunch: Cheese, two plums
Snack: Cantaloupe
Dinner: Salmon, brown rice, salad (Tomato, cucumber, onion, cilantro, light dressing)
Snack: Popcorn, cherries

Exercise

Brisk walk, 40 minutes.
 
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July 14

Menu

Breakfast: Yogurt, banana
Snack: Orange juice, apple, peanut butter
Lunch: Salad (lentils, feta, green pepper, tomato, onion, cilantro, carrots, lemon juice, low-fat dressing)
Snack: Plum, milk with whey powder
Dinner: Salmon, baked potato with vegetable spread
Snack: Milk

Exercise

Walk 40 minutes.
 
Glad to see you're still on track lady. Getting the belt back on is nice. I know it's one thing to see the numbers on the scale drop and another far more satisfying thing to be able to tell a difference in your own body. And sorry to be so sporadic in here, my job has been crazy with a capital insane lately.
 
July 15

MGR, thanks! I knew I was in trouble last year when the belt stopped fitting.

Menu
Breakfast: Yogurt with whey protein and banana
Snack: Raisins and walnuts
Lunch: Cheese, apple, plum
Snack: Popcorn
Dinner: Omelet (egg plus egg white, milk, feta, spinach, garlic, cooking spray) with salsa and corn tortilla. Cantaloupe.
Snack: Cherries, peach, yogurt.


Exercise
Walk 40 minutes.
 
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July 16

Menu

Breakfast: Lowfat yogurt, peach, half banana, coffee with skim milk, zoic nutrition drink
Snack: Walnuts, dried fruit mix
Lunch: Salad (garbanzo beans, manchego cheese, tomato, green pepper, onion, carrot, lemon juice, low-fat dressing)
Snack: Two baked corn tortillas, salsa
Dinner: Salmon. Boiled potato with vegetable spread
Snack: Half apple, peanut butter, cherries, two slices cheese, popcorn

Exercise

Walked slowly about 25 to 30 minutes. A hard day for exercise. Humid.
 
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July 17

The snacking last night added 400 calories and I ended up at 1900, an otherwise successful day again ruined by late night snacking.

Menu

Breakfast: Yogurt with protein powder, half banana
Snack: Zoic nutrition drink (half can)
Lunch: Cheese, baked potato crisps
Snack: Zoic nutrition drink (half can), cantaloupe
Dinner: Salad (lentils, tomato, carrot, onion, lemon juice, low-fat dressing). Cranberry juice.
Snack: Popcorn, sweet pickles, corn tortilla topped with spinach and cheddar

Even though there was some after-dinner snacking, it was all done before 11 pm and I ended up at only 1,300 for the day. This was also one of my higher-protien days (27% of calories).

Excercise

Only 25 minutes today. Went out again for 20 minutes after dinner. So ended up ok even though I was moving pretty slow.
 
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July 18

Went to open-air market today and stocked up on vegetables. A wonderful bag of mixed lettuces, cauliflower, and some turnips.

I haven't cooked turnips in years. As I was searching the net for recipes, I came across the blog of a woman who gets a big box of produce delivered weekly from a local farming cooperative. I looked into it, and while there are one or two in my area, the price is pretty high ($600 for 12 weeks in summer). It's too late to join for this year, but I will consider it for next year. The main benefits seem to be that the stuff is organic, and you don't have too much input into which fruits and veg you get, which encourages you to try new things. Also, this woman's blog said they send so much produce that she eats much more than she would otherwise.

I read about a study where researchers gave two groups of people some almonds. One group chewed them 15 to 20 times, and another group chewed them 40 times. The group that chewed them 40 times reported feeling fuller longer. I tried this with my walnuts this morning. It's hard to chew for so long, but I think I did feel fuller.

Menu
Breakfast: Yogurt, blueberries, banana, whey powder
Snack: Walnuts and dried fruit mix
Lunch: Salad (lettuce, tomato, cucumber, onion, lemon juice, low-fat dressing), kidney bean stew (kidney beans, garlic, spinach, tumeric, corn tortilla, cheddar cheese), green tea.
Dinner: Salmon and roasted veg (tofu, turnip, green pepper, carrots, cooking spray) with salsa
Snack: popcorn, cheese, half apple with peanut butter

Exercise
About 40 minutes, most of it carrying produce home from the market.
 
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Even though I had the late-night muchies again, I wound up at 1,600 calories for the day yesterday -- not too bad. There is part of me that longs to binge, have 8 slices of cheese instead of one, have a cup of nuts instead of one quarter cup. Last night I was able to resistl, but I fear I will eventually slip, probably in response to stress.

Weighed in at 166 this morning -- one pound away from where I started before gaining all that weight last year. The strange thing is that my measurments haven't changed. When I started this journal at 172 pounds, my waist was 37 inches and my hips 44 -- the same as today! How can that be when I have lost 8 pounds? Weird. Anyway, I read that women are at risk for metabolic syndrome and all the associated complications if their waist is larger than 31 inches. So that is part of my goal. 150 pounds and 31-inch waist.

Unfortunately, I know to acheive this I will have to start going to the gym. I have worked out regularly twice before in my life, and it got me toned, to the point where friends and family were noticing the difference, even if I didn't lose much weight. However, now I just don't have a lot of energy, and the thought of going to a gym is overwhelming. I suffer from panic attacks and agoraphobia (my weight gain last year was partly because I rarely left the house) and while walking outside has gotten easier, being around strangers in a gym is still frightening.

Menu

Breakfast: Hot cereal with raisins and brown sugar. Decaf coffee and skim milk.
Snack: Apple
Lunch: Kidney bean stew (kidney beans, spinach, garlic, tumeric, tortilla, cheddar, salsa). Salad (lettuce, tomato, cucumber, onion, red and green pepper, low-fat dressing).
Snack: Yogurt with whey powder
Dinner: Curry (cauliflower, potatoes, peas, onion, tomato, olive oil, butter, tumeric, coriander, cumin, ginger, hot red pepper, salt). Milk.

Exercise

54 minutes brisk walk.
 
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