What have I got to lose?

Tired but committed

2007-10-03T20:34:00.000-04:00

Because of all the preparation for the huge visit today, I didn’t sleep at all last night. As a result, I’m absolutely beat. Sticking to the meal plan hasn’t been difficult. I’m too tired to really eat anything. Honestly, I felt great today though, because with all the scrutiny on me today, I know I looked better in my clothes than I have in a very long time. A friend who hadn’t seen me since before my birthday in August was at the event today. She asked what I’d been doing because she could really tell I’d lost some weight. I’m on the verge of being down two pants sizes and I think my face looks thinner. If you look at the early video logs, I do think the weight loss shows in my jaw line and neck.
For the coming week, I’m going to focus on getting proper rest. With the stress of my job these past few days, I’ve really run myself down.

Diet Day # 30

Weight Only on Tuesdays

Food Intake:
0530 Banana
1300 Turkey and Cheddar Sandwich
2100 Sizzling Beans and Chicken with Spaghetti Squash

Beverage Intake:
0600 20 oz. water
0800 20 oz. water
1200 Diet Coke
1300 20 oz. water
1500 20 oz. water
2900 20 oz. water

30 Minutes Walking at Lunch

Crazy week? Still gotta focus on your goals!

2007-10-02T23:25:00.000-04:00

It’s been such a crazy seven days. There is a huge event happening at work tomorrow and I’ve been coordinating most of it. Think of it as if you work at a major branch office for a worldwide corporation, and the newsworthy CEO comes to visit you and you are handling the press…well on a very major level… That’s what I’ve been up to while trying to stay focused on my personal goals. I’ll be glad when tomorrow is over! On the video log today I share my goal weight for the next seven days.
Diet Day # 29

Weight 223.5

Food Intake:
0530 Banana Strawberry Smoothie
1300 3 oz. lean beef chili
2100 Chicken and Mushrooms over Spaghetti Squash

Beverage Intake:
0530 2 Cups Coffee
0600 6 oz. Prune Juice
0700 20 oz. water
1030 20 oz. water
1200 Diet Coke
1300 20 oz. water
1700 20 oz. water
2000 20 oz. water

Resistance Routine

Happiness is pants that seem loose!

2007-10-01T23:04:00.000-04:00

Over the weekend I tried on my size 40 pants. A week ago I couldn’t button them. Yesterday I managed to button them and zip them. They were too tight to actually wear out in public, but they at least fastened. This morning when I put on a pair of the 42s I’ve been wearing, they were actually loose. I tightened my belt one more notch, but before I left the house, I had to go back to the notch I used last week. I figure, if there were a size 41 waist, I could wear it comfortably now. That’s much better than the size 44 I had grown to by August.

Diet Day # 28

Weight Only on Tuesdays

Food Intake:
0530 Banana Strawberry Smoothie
1400 Turkey and Cheddar Sandwich
1900 Chicken and Mushrooms over Spaghetti Squash

Beverage Intake:
0530 2 Cups Coffee
0600 6 oz. Prune Juice
0700 20 oz. water
1030 20 oz. water
1200 Diet Coke
1300 20 oz. water
1700 20 oz. water
2000 20 oz. water

30 minutes on stairs up and down

Crazy weekend, but back on track

2007-09-30T20:55:00.000-04:00

I have been very busy with housework and some other projects. Of course on top of that I've been a little off all weekend. It started Friday. I have a sort of pain in my lower abdomen on the left side. It's just above my hip bone, but closer to my midline. I'm a little tired and have felt warm for a couple of days. I didn't eat anything yesterday but a beef and bean burrito from my meal plan. Today, I had another at lunch, and tonight I had a smoothie, eventhough it's mean to be a breakfast food. Of course, that gave me a great excuse to use it as my video log recipe selection for Fit Food Fast!
The smoothie ingredients:
Banana
Three Sliced strawberries (I portion mine out ahead of time and freeze them.)
1/3 cup non-fat, unsweetened, plain yoghurt,
1 scoop plain protein powder
1 tsp. vanilla extract
1/2 Tbs. Safflower Oil
Blend until smooth - Enjoy

Finding the motivation when is seems to be gone

2007-09-28T22:51:00.000-04:00

Friday is always such a relief. This has been such a trying week professionally and it has drained my energy making it difficult to commit to the exercise routines. The only way I was able to muster the determination to get through my resistance training was because I knew I would have to report on this blog that I hadn’t done it if I failed to get it in. For that reason, I bulldozed through it. Journaling is a powerful tool for staying on track for any goal. This is no different. I’m looking forward to recharging over the weekend and tackling the coming week with a new resolve.

Diet Day # 25

Weight Only on Tuesdays

Food Intake:
0530 Banana
1400 Turkey and Cheddar Sandwich
1900 Beef and Black Bean Burrito

Beverage Intake:
0530 2 Cups Coffee
0600 6 oz. Prune Juice
0700 20 oz. water
1030 20 oz. water
1200 Diet Coke
1300 20 oz. water
1700 20 oz. water
2000 20 oz. water

Walked 30 minutes before lunch
6 No-Weight resistance exercises X 2 sets

Mid day temptations

2007-09-27T21:20:00.000-04:00

Today was a little rough. A lunch place that is very popular with my colleagues and me is closing at the end of the month. We went there today as a group one last time for old-times sake. Well, it’s a buffet. I started with a very sensible salad and then I went to the hot line to see what might be there that I could eat. Well, I steered clear of the mashed potatoes with butter. I avoided the white rice. I had a slice of roast beef and a piece of fried chicken. Neither should really be on my food list, but the upside is I didn’t repeat my normal behavior at the buffet. I have in the past taken two or three pieces of chicken and then gone back for a couple of slices of roast beef. I would pile on the potatoes and add gravy. So, it was a departure, but I was well behaved all things considered. I walked 30 minutes after work today. That felt really good. I had intended to do my resistance training workout today, but after walking I was a bit sore. I’ll do the resistance tomorrow and then get on the stationary bike.

Diet Day # 24

Weight Only on Tuesdays

Food Intake:
0530 Banana
1200 Salad, roast beef, fried chicken
1900 Grilled peppers and rice

Beverage Intake:
0530 2 Cups Coffee
0700 20 oz. water
1030 20 oz. water
1200 Diet Coke
1300 20 oz. water
2030 6 oz. Prune Juice
1700 20 oz. water
2000 20 oz. water

Walked 30 minutes after work

Feeling Good - Getting smaller - Thinking about Yo-Yo Diets

2007-09-26T22:33:00.000-04:00

Into the fourth week of the diet and I’m feeling pretty good about it. I continue to see progress. My super-fat clothes are starting to be too big and my fat clothes are starting to fit again. Soon I’ll be down to my slightly overweight clothes. Before you know it, I’ll be back in my normal clothes. Of course, normal is relative. I have fought my weight all my adult life. I’ve been as heavy as 245 and as light as 165. I’ve gained and lost two other times. They say third time is the charm. I have made some changes in lifestyle and am motivated to say fit this time around. This kind of yo-yo dieting, or weight cycling, has been linked to a number of ailments. A 2004 study published in Journal of the American Dietetic Association indicated that repeated gain and loss of weight might deteriorate the bodies immune system and ultimately its ability to fight off disease. Other studies have shown it increases the risk of heart disease. A 1991 study published in the New England Journal of Medicine indicated that the more a person’s weight fluctuated the higher their risk of heart disease and even death. A 1994 University of Colorado study concluded however, that there was no specific link between weight cycling and disease or fatalities. Whether the cycling is harmful or not, losing excess weight and body fat and keeping it off is ultimately more healthy than remaining overweight and over fat.

Diet Day # 23

Weight Only on Tuesdays

Food Intake:
0530 Banana Smoothie
1200 Turkey and Cheddar Sandwich
1900 Mexican Rice and Chicken

Beverage Intake:
0515 6 oz. Prune Juice
0530 2 Cups Coffee
0700 20 oz. water
1030 20 oz. water
1200 Diet Coke
1300 20 oz. water
1500 20 oz. water
1700 20 oz. water

30 Minutes on Stationary Bike

Paying the price for falling short

2007-09-25T21:46:00.000-04:00

I committed at the beginning of last week to lose four pounds, or I would eat only cabbage soup on weigh in day. Well, I only lost three, so I ate just cabbage soup. I couldn’t stomach the thought of it for breakfast so I skipped it. Don’t worry; I’ll be back on my normal food plan tomorrow. I don’t advocate such a radical menu for weight loss. This was penance. I sort of fasted to resolve my spirit to stay committed. I’m sharing my goals for the coming week in the video log. All in all, I have to say losing three pounds in a week isn’t bad. So far I’m averaging 1.3 pounds per day. I’m 42.5 pounds from my goal, which works out to almost 33 days. I expect the rate to slow somewhat as I get closer, so it will likely take longer. It is nice to have a mark on the wall to shoot for though.
Diet Day # 22

Weight 227.5

Food Intake:
1200 Cabbage Soup
1900 Cabbage Soup

Beverage Intake:
0515 6 oz. Prune Juice
0530 2 Cups Coffee
0730 20 oz. water
0900 20 oz. water
1030 20 oz. water
1200 20 oz. water
1300 20 oz. water
1500 20 oz. water
1700 20 oz. water

No-Weight Resistance Training

Tired on a Monday, but hopeful...

2007-09-24T23:10:00.000-04:00

My legs were a little sore this morning from the lunges and squats yesterday. Opted not to get on the bike this morning and see if walking would be better later in the day. I really think that was the best choice. I’ll do the resistance and jump rope again tomorrow. I think I’ll do it every Tuesday, Thursday and Saturday. Then Monday, Wednesday, Friday I’ll do some sort of cardio for at least 30 minutes. I’ll try that for awhile and see how it goes.

Diet Day # 21

Weight Only on Tuesdays

Food Intake:
0530 Banana Strawberry Smoothie
1200 Chicken Quesadilla
1700 Turkey and Cheddar Sandwich

Beverage Intake:
0530 2 Cups Coffee
0700 20 oz. water
0800 20 oz. water
1000 20 oz. water
1100 20 oz. water
1200 Diet Coke
1300 20 oz. water
1700 20 oz. water
1900 20 oz. water

30 minutes walking at lunch

A great Sunday and an enjoyable meal

2007-09-23T17:17:00.000-04:00

Sunday is a day for housework and catching up on stuff to get ready for the week ahead. I got in a nice workout and prepped what I need for lunch for the week. The video log today is a cooking demo for the chicken quesadilla I had as one of my meals today. The recipe follows the menu below.

Diet Day # 20

Weight Only on Tuesdays

Food Intake:
1000 Egg White, Mushroom and Cheddar Omelet
1500 Chicken Quesadilla
1900 Cabbage Soup

Chicken Quesadilla
2 ½ oz. grilled chicken
1 oz. low fat shredded cheddar cheese
1 tbs. salsa
1 8 inch tortilla

Heat chicken, heat tortilla place chicken on tortilla, add cheese. Grill until melted. Serve with salsa.

Beverage Intake:
1000 2 Cups Coffee
1100 5 oz. Prune Juice
1200 40 oz. water
1400 40 oz. water
1600 40 oz. water
1700 Diet Coke
1900 40 oz. water

No Weight Resistance routine starting with 2 minutes jump rope and 2 minutes jump rope between sets

Gotta love grocery day...

2007-09-22T20:20:00.000-04:00

Shopping today was kind of crazy. It seemed much more crowded than last week. It was almost a workout fighting my way through the crowd to get everything I needed and get out of there. The other great news was came in $30 under my total from last week! With the rising prices of everything these days, that was a nice relief.

Diet Day # 19

Weight Only on Tuesdays

Food Intake:
1200 Egg White, Mushroom and Cheddar Omelet
1530 Cabbage Soup
1900 Chicken Quesadilla

Beverage Intake:
1200 2 Cups Coffee
1300 5 oz. Prune Juice
1400 40 oz. water
1600 40 oz. water
1900 40 oz. water
2000 Diet Coke
2100 40 oz. water

Extra motivation for getting my weight under control

2007-09-21T21:26:00.000-04:00

Endorphins from this morning’s bike ride really propelled me through lunchtime. Just after lunch I felt a bit of a crash. I managed, but was really tired by the time I got home from work. I had to stay a bit later than usual today to take care of some last minute things that have to happen first thing Monday morning. After dinner I spoke with my dad, who is in the hospital with a toe infection. He is diabetic and has some circulatory problems. He had a similar problem earlier this year and they warned him he might lose his whole foot. Well, this time, he’s a little more worried about it. My fingers are crossed, but it’s a perfect illustration that I have to take care of myself now, or I could end up with adult onset diabetes like he did. By the way, he’s lost 55 pounds this year. Since he was diagnosed, he’s taken the doctor more seriously about losing the excess weight.

Diet Day # 18

Weight Only on Tuesdays

Food Intake:
0600 Banana/Strawberry smoothie
1200 Turkey Sandwich with low fat American
1900 Shrimp and Veggie Stir Fry

Beverage Intake:
0600 2 Cups Coffee
0800 2 Cups Coffee
0830 20 oz. water
1000 20 oz. water
1130 Diet Coke
1200 20 oz. water
1330 20 oz. water
1500 20 oz. water
1830 Diet Coke
1930 20 oz. water

30 Minutes – Stationary Bike

Resistance Training and another notch on the belt

2007-09-20T21:09:00.000-04:00

Well, after having remarked earlier in the week that I wasn’t seeing any change in my body, despite losing 13 lbs., I ended up pulling my belt a bit tighter today to keep my pants where they belong. That was a good feeling. I’ve also incorporated resistance training into my routine. Today’s video shows all six of the no-weight exercises I found. The only downside is the shirt I wore to workout in really shows how big I am and how much more I have to go!

Diet Day # 17

Weight Only on Tuesdays

Food Intake:
0530 Banana/Strawberry smoothie
1200 Turkey Sandwich with low fat American
1900 Shrimp and Veggie Stir Fry

Beverage Intake:
0530 2 Cups Coffee
0700 2 Cups Coffee
0900 20 oz. water
1100 20 oz. water
1200 Diet Coke
1400 20 oz. water
1830 Diet Coke
1930 40 oz. water

Walk – 45 minutes
Two supersets of the six exercise routine I found (It was a reminder of how great a shape I used to be in, but how much work I have to do to get back there!)

Stress at work, friends on line

2007-09-19T22:55:00.001-04:00

Work was a bit stressful today. Deadlines are always rough, but when things aren’t going well it makes it harder. It drains me to struggle through a day. It recharged me today to see that I have some more subscribers on the video log on YouTube and a couple new friends on the support website I joined almost the same day I began my journey back to 185. If you haven’t tried Daily Strength you really should. It’s a great community of folks who are trying to lose weight too.

Diet Day # 16

Weight Only on Tuesdays

Food Intake:
0540 Banana/Strawberry smoothie
1200 Turkey Sandwich with low fat American
1600 Cabbage Soup
1830 Chicken, Broccoli and Bell Pepper Stir Fry
2100 Cabbage Soup

Beverage Intake:
0540 2 Cups Coffee
0700 20 oz. water
0900 20 oz. water
1100 20 oz. water
1200 Diet Coke
1400 20 oz. water
1830 Diet Coke
1930 40 oz. water

Stationary Bike – 30 minutes

Kicking Off Week Three

2007-09-18T21:07:00.000-04:00

Since Tuesday is weigh-in day, I was a little worried when I first woke up this morning. I had a late night meal that I really hadn’t planned on last night, and I was afraid it was going to put me over my goal weight for the week. Turns out I was worried for nothing. Between the consistent work outs and the extra walking session last night, I came in 1.5 pounds under my goal weight! That’s 5.5 lbs for the week. Total loss so far: 13 lbs.

Diet Day # 15

Weight 230.5

Food Intake:
0630 Egg Whites and Cheddar Omelet
1200 Turkey Sandwich with low fat American
1600 Cabbage Soup
1900 Chicken, Broccoli and Bell Pepper Stir Fry

Beverage Intake:
0730 2 Cups Coffee
0900 40 oz. water
1500 40 oz. water
1900 40 oz. water
2030 Diet Coke

Stationary Bike – 30 minutes

2007-09-18T05:57:00.000-04:00

Emotional eating came into play for the first time today. Take a look at the video log for an explanation. The food intake sort of speaks for itself. We’ll see what Tuesday’s weigh in turns out to be!

Diet Day # 14

Weight Only on Tuesdays

Food Intake:
0800 Breakfast Burrito with Egg Whites and Cheddar
1130 Turkey Sandwich with low fat American
1700 Turkey Sandwich with low fat American
2200 Beef and Broccoli Stir Fry

Beverage Intake:
0730 2 Cups Coffee
0830 2 Cups Coffee
0900 40 oz. water
1130 Diet Coke
1500 40 oz. water
1700 Diet Coke
1900 20 oz. water
2130 20 oz. water

Stationary Bike – 30 minutes
Walking – 45 minutes

If I can get through a Sunday, I can do anything...

2007-09-16T22:18:00.000-04:00

Got through the weekend without bingeing. It’s always a struggle to stay out of the fridge when I’m home. Since I plan my shopping list based on the food plan for the week, there isn’t a lot of extra junk in the house. The worst I could do would be to add a meal or snack that I have ingredients for. It wouldn’t exactly wreck my diet. Besides, a departure from the plan now and then isn’t the end of the world. It simply means squeezing in an extra workout or tow during the week.

Diet Day # 13

Weight Only on Tuesdays

Food Intake:
0830 Egg White omelet with cheddar cheese
1230 Banana Strawberry Yoghurt Smoothie
1700 Cabbage Soup
2000 Beef and Broccoli Stir Fry (Recipe follows, along with a video log today showing how I made it)

Beverage Intake:
0830 2 cups Coffee
0900 20 oz. water
1000 6 oz. prune juice
1100 20 oz. water
1200 20 oz. water
1500 20 oz. water
1600 Diet Coke
1700 20 oz. water

Broccoli and Beef Stir Fry
Lean Beef – 1 oz. pre cooked
Sliced water chestnuts - ¾ cup
Sliced mushrooms - 1 cup
Snow Peas - ½ cup steamed
Broccoli – 1 cup steamed
Safflower Oil ½ tbs.
Soy Sauce – ½ tbs
Brown Rice – ¼ cup cooked

Heat skillet and add safflower oil. Add water chestnuts, and begin to stir. Add mushrooms next. Once they begin to cook add steamed snow peas. Let them cook together then add broccoli. Add Soy sauce. As vegetable are heated through and mushrooms are cooked, add beef. When everything is hot, serve over cooked rice.

Having a good Saturday

2007-09-15T21:45:00.000-04:00

Good day today. No cravings or departures from the eating plan today. I was also worried that aveter all the volleyball yesterday, I’d be really sore. I do have some back pain, but it is manageable.
Check again tomorrow for the Beef and Broccoli recipe and video log cooking demo.

Diet Day # 12

Weight Only on Tuesdays

Food Intake:
0800 Egg White Omelet, lite wheat toast, banana
1130 Turkey Scaloppini
1900 Beef and Broccoli Stir Fry

Beverage Intake:
0730 2 Cups Coffee
0900 20 oz. water
1100 20 oz. water
1500 20 oz. water
1700 20 oz. water
1900 20 oz. water

Walked 60 minutes

Just a little off track

2007-09-14T20:11:00.000-04:00

Yesterday I was concerned that I might not be taking in enough carbs or that the total volume of food was too low and was causing me to be really tired. Well, today I was energetic enough to play volleyball for about three hours, so I don’t think I have to worry about my intake levels or ratios. I was in bed by 11:30 p.m. so I’m glad to be making progress on that front. Tonight, I plan to make it two nights in a row!

Diet Day # 11

Weight Only on Tuesdays

Food Intake:
0600 Egg White Omelet, lite wheat toast, banana
1130 2 oz. smoked beef brisket – 2 oz. smoked chicken, cole slaw
1900 Turkey Scaloppini

Beverage Intake:
0600 20 oz. water
0730 2 Cups Coffee
0900 20 oz. water
1100 20 oz. water
1300 Coke Zero
1500 20 oz. water
1700 20 oz. water
1900 Diet Coke
2100 Diet Coke

3 hours volleyball

Good progress, but a little tired today...

2007-09-13T22:13:00.000-04:00

I'm very excited still about the progress I've made, I just don't feel as energetic today as usual. It may just be a bad ratio of carbs, or it may be insufficient intake all together. I'll keep an eye on it and if I feel this tired over the weekend, I'll add a snack during the day or something. I'm loving the menu this week. If you want any of the recipes and I'll send them your way!
Diet Day # 10

Weight Only on Tuesdays

Food Intake:
0600 Egg White Omelet, lite wheat toast, banana
1300 Grilled Chicken with Creamy Mushroom Pasta
1300 ½ medium orange
1900 2 cups cabbage soup
1900 Turkey Scaloppini

Beverage Intake:
0600 20 oz. water
0730 2 Cups Coffee
0900 20 oz. water
1100 20 oz. water
1300 Coke Zero
1500 20 oz. water
1700 40 oz. water
1900 40 oz water
2100 Diet Coke

30 minutes on stationary bike

2007-09-12T22:39:00.000-04:00

I joined a discussion group the other day on a website called dailystrength.org. There are some great folks there who are very supportive of one another and have created an awesome community. Today I started a discussion thread for folks to share their goals. People are posting specific and measurable goals with consequences for not meeting them. Through the discussion board we are all accountable to the group for our actions. You have to have a goal if you want to achieve anything. After all, if you don’t know where you are going, any road will take you there.
Here’s the link to the discussion:
Goal Setting and the Power of Attraction
Today was the toughest day yet for water consumption. If you notice, I went most of the morning without any. I was in two meetings in a row. I wasn’t supposed to be in the first and didn’t have time to get water to take in with me. I didn’t have time between the meetings to get any either, so it wasn’t until after that I had the chance to drink some. Smart thing to do there I think is drink a nice glass first thing in the morning. I don’t always.

Diet Day # 9

Weight Only on Tuesdays

Food Intake:
0600 Yoghurt and Banana Smoothie
1130 Ham and Cheddar Sandwich
1300 ½ medium orange
1900 2 cups cabbage soup
1900 Stir Fry Chicken and Green Beans with whole wheat pasta

Beverage Intake:
0600 2 cups coffee
1100 20 oz. water
1200 Coke Zero
1500 20 oz. water
1700 20 oz. water
1830 16 oz. water
2000 40 oz. water

30 minutes on stationary bike

Weigh in Day!

2007-09-11T23:05:00.000-04:00

First, let me say, it’s Sept. 11 and I want to acknowledge the tragedy of 9/11, 2001 and all the sacrifices that have been made daily since then to recover from and prevent any repeat of such horrific events.

On to the business at hand. Tuesdays are my weigh-ins. I must say I’m pleased with the results, but a little worried that I may need to adjust my intake slightly. There is a chance that much of this is water weight due to the body purging itself of retained water now that I’m drinking enough on a regular basis. It may also be the result of increased fiber and the positive effect that has on digestion. At any rate, I won’t make any changes this week and will wait to see what happens next Tuesday. For now, I’m happy to report a loss of 7.5 lbs.

Diet Day # 8

Weight 236.0

Food Intake:
0600 Yoghurt and Banana Smoothie
1130 Ham and Cheddar Sandwich
1300 ½ medium orange
1700 2 cups cabbage soup
1900 Stir Fry Chicken and Green Beans with whole wheat pasta

Beverage Intake:
0600 2 cups coffee
0800 40 oz. water
1000 20 oz. water
1100 20 oz. water
1200 Coke Zero
1500 20 oz. water
2000 40 oz. water

30 minutes on stationary bike

Not a bad Monday

2007-09-10T23:09:00.000-04:00

So it’s Monday and my cardio sessions continue to concern me. I want to make a habit of getting my exercise in before work. Who knows? I may even manage to sneak in two sessions a day a few times a week. I’ll post my weekly weigh-in results tomorrow!

Diet Day # 7

Weight (Only on Tuesdays)

Food Intake:
0500 Yoghurt and Banana Smoothie
0900 ½ medium orange
1230 Sandwich Chicken with Creamy Mushroom an Tomato over Penne
1700 Ham and Cheddar
2200 Cabbage Soup

Beverage Intake:
0500 2 cups of coffee
0600 40 oz. water
1200 20 oz. water
1500 20 oz. water
2000 40 oz. water

30 minutes stationary bike BEFORE WORK!!!
30 minutes walking at lunch

Good food, fast - a chicken and past dish you'll love!

2007-09-09T19:11:00.001-04:00

Sunday is recipe day. The video log I posted with this entry shows how I made one of the dishes I ate for dinner last week. Since it’s a quick demo, I didn’t get too specific with the measurements. Here’s the ingredient list:

¾ cup cooked and drained pasta
3 oz. cooked chicken breast
½ of a medium bell pepper
1 tbs. grated parmesan

I used regular pasta last week to finish up what was already in the cupboard. Try to use whole wheat pasta if you can find it. I sliced and pre-cooked three bell peppers in various colors, so I could take a little of each for the dish. Add grilled red onions if you wish. Season to taste. It’s great with a dash of Italian seasoning and some red pepper flakes.
Another variation is to use mushrooms instead of the peppers and add a tablespoon of plain, low-fat or fat-free yoghurt just before you remove it from the pan. Add some minced garlic if you like.
As cooked in the video, the plate is only about 400 calories.

My goals from last week were to get at least 64 oz. of water every day and to get in at least three thirty-minute cardio session. I managed that, but I’ve adjusted my water intake to be closer to 90 oz. Beginning today, I will be in bed by 11:30 at least three nights each week. This is in the hope of being able to get out of bed and do my cardio before work. If that works, I’ll consider trying to get two sessions a day at least three days a week.

Diet Day # 6

Weight (Only on Tuesdays)

Food Intake:
1130 Yoghurt and Banana Smoothie
1300 Ham and Cheddar Sandwich
1400 Cabbage Soup
1800 Chicken with Creamy Mushroom and Tomato over Penne

Beverage Intake:
0930 2 cups of coffee
1000 40 oz. water
1130 6 oz. prune juice
1200 8 oz. water
1500 40 oz. water
2000 40 oz. water

Water, Water Everywhere - Are you getting enough to drink?

2007-09-08T21:43:00.000-04:00

During the week it’s easy to stay focused on tasks and not fixate on food. Today was a little tough because I didn’t have anything really planned for the day and I had to plan the upcoming week’s menu and do the grocery shopping. So, food was on my mind a lot. I made a cabbage soup to eat when I start to crave at night. Lots of fiber, almost no calories.
I posted the video log talking about water intake today. Click on it to see what I read this week that has me rethinking how much water I need to drink. Tomorrow I’m posting a video log showing me cooking one of the meals I ate today. I’m feeling great so far and I’m sure I’ll make it back to 185 lbs. by keeping this up.

Diet Day # 5

Weight (Only on Tuesdays)

Food Intake:
1000 Ham and Cheddar sandwich
1300 Cabbage Soup
1500 Banana
1930 Grilled chicken and peppers with penne pasta

Beverage Intake:

1000 40 oz. water
1200 4 oz. prune juice
1300 Diet Coke
1400 40 oz. water
2100 40 oz. water

Exercise: 30 minutes walking before lunch