On Monday April 19th, I had my dietition appointment. I learned some very useful tips and learned that I had created a pretty good plan on my own. Kara was able to improve my plan to make it even better.
For breakfast she suggested I eat an whole egg with added egg white for a protien boost. With that a whole wheat bread source equal to about 100 calories and a piece of fruit. To drink: coffee withskim milk.
For snacking throughout the day I eat a mixutre of tree nuts, raisens, and pepitas seeds (combined a half a cup)
For lunch I am going to eat veggie subway sandwiches. We decided the deli meat was just too unhealthy for sodium reasons. I will be allowed cheese. With this I will eat a yogurt and drink water. On the days I don't eat Subway, I will eat what I call the big salad with a nice variety of lettuce mix, veggies, and fruits topped with grilled chicken mixed with a homemade dressing of seasoned vinegar, olive oil, and crushed garlic. For variety I will also makehealthy soups ahead of time.
For dinner, a lean protien source: beef 1/week, fish 2/week, pork 1/week, poultry 3/wk. for sides small potatoe, small portion of whole grain rice or pasta. Veggies covering half the plate prepared by steaming, roasting, or grilling.
If I feel hungry later in the evening I will eat 1 cup whole grain cereal and 1/2 cup skim milk.
In total I am to try to stay around 1400 calories, not to exceed 16oo calories and excersise 6 days a week with cardio, and alternating every other day with strength training. I am to try to intake 90 g of protien every day. This should equal a fat weight loss of 1-3 pounds/week. Slow and steady, I guess. After losing 40 pounds, I am going to start my next goal of 20 pounds.
This is a plan I can stick with. It is delicious and whole foods. Nothing will be processed. I am looking forward to feeling better every day.
Tuesday, April 20, 2010
Wednesday, April 14, 2010
I met with the personal trainer today. He is very militant (which I like) and will be helping me set up a routine for strength training. I think he is very competent. He said it would be unhealthy for me to lose any more than 1 pound a week. That is not going to work for me. I need someone to be on board with me losing 40-60 pounds in 4 months! Timing is everything. I am sure we can come to a mutual understanding. He also wants me to eat 174 grams of protein daily!! Ugh.....that is way to much! I may shoot for 60-70g. I am also going to meet with the nutritionist on Monday. I am curious to see what she suggests. He also says I am not eating enough calories at 1300-1900/day and that I am exercising too much. Ugh. I thought it would be more simple. Move more, eat better and less. He is making it SO complicated. I think I will have to turn to weight watchers, use his strength training routines and exercise as much as I can. I can do it his way after I reach my goal weight! hee hee.
For dinner I made the most delish fish on the grill on a cedar plank. So yummy.
Here is the link for the recipe:
www.allrecipes.com recipe is called Fish on a Plank
the mango salsa is yum yum! Such a healthy recipe. Almost too good for guests. haha.
For dinner I made the most delish fish on the grill on a cedar plank. So yummy.
Here is the link for the recipe:
www.allrecipes.com recipe is called Fish on a Plank
the mango salsa is yum yum! Such a healthy recipe. Almost too good for guests. haha.
Tuesday, April 13, 2010
The beginning of the journey
Greetings readers (if there is any :)
I am on a mission to change my lifestyle and hopefully inspire others along the way. I will be posting what excercises I am doing every day, what I am eating, supplements if any, and professionals such as nutritionists, personal trainers that help along the way. I may join weight watchers or try supplements (Jillian Michaels supplements are intriguing me right now) I plan on posting photos every week, but do not plan on disclosing my weight. I will give a happy :) or sad :( face for how I feel when I step on the scale to give an idea if I am happy with the results of my weight loss. I want to get to a healthy BMI. I have been focusing on my family for the last 4 years and have decided to invest in myself as I don't want to have heart disease or diabetes. I do not like how I look or feel.
So, here's what I have done so far:
1. I belong to the Y and work out there 4 days a week. I attend Pilates, Circuit class, Step Aerobics and sculpt, and use the elliptical machine. I will also be adding Turbo Kick and Boot Camp, and swimming while my 4 year old has swimming lessons.
2. I have have been eating a healthy diet consisting of about 1300 calories a day. I eat a bit more if I worked out really hard.
3. I walk the dog 3-5 x/week for 30-60 minutes.
4. I have an appointment with a personal trainer tomorrowat the Y and nutrionist on Monday.
5. I went to an appointment at a place called Fitness Together in Sudbury MA. The Personal Trainer said I would need to come a minimum on 3x/week for 3 months for a grand total of $3200! They wanted all of the money up front. I also would be there Monday, Tuesday, Wednesday as that was the only time they could 'fit' me in. Ultimately it was not a good fit for obvious reasons.
6. I joined a CSA at Siena Farm in Sudbury MA and will be receiving fresh, organic veggies weekly. I will also be seeking out other local produce, meat, poultry, dairy.
7. I tried the Biggest Loser Wii game, but I do not like it. I have heard that Wii Active is where it is at. I am going to try it at my sister's house.
Results so far:
I feel so much better even though it has only been a couple of weeks. I am ok with the amount of weight loss so far. I think I can do even better as I implemnt more components of my plan. I thing cooking at home is a big part of staying healthy as you know what is going in to your food.
Well, here's to eating healthy and moving more!
I am on a mission to change my lifestyle and hopefully inspire others along the way. I will be posting what excercises I am doing every day, what I am eating, supplements if any, and professionals such as nutritionists, personal trainers that help along the way. I may join weight watchers or try supplements (Jillian Michaels supplements are intriguing me right now) I plan on posting photos every week, but do not plan on disclosing my weight. I will give a happy :) or sad :( face for how I feel when I step on the scale to give an idea if I am happy with the results of my weight loss. I want to get to a healthy BMI. I have been focusing on my family for the last 4 years and have decided to invest in myself as I don't want to have heart disease or diabetes. I do not like how I look or feel.
So, here's what I have done so far:
1. I belong to the Y and work out there 4 days a week. I attend Pilates, Circuit class, Step Aerobics and sculpt, and use the elliptical machine. I will also be adding Turbo Kick and Boot Camp, and swimming while my 4 year old has swimming lessons.
2. I have have been eating a healthy diet consisting of about 1300 calories a day. I eat a bit more if I worked out really hard.
3. I walk the dog 3-5 x/week for 30-60 minutes.
4. I have an appointment with a personal trainer tomorrowat the Y and nutrionist on Monday.
5. I went to an appointment at a place called Fitness Together in Sudbury MA. The Personal Trainer said I would need to come a minimum on 3x/week for 3 months for a grand total of $3200! They wanted all of the money up front. I also would be there Monday, Tuesday, Wednesday as that was the only time they could 'fit' me in. Ultimately it was not a good fit for obvious reasons.
6. I joined a CSA at Siena Farm in Sudbury MA and will be receiving fresh, organic veggies weekly. I will also be seeking out other local produce, meat, poultry, dairy.
7. I tried the Biggest Loser Wii game, but I do not like it. I have heard that Wii Active is where it is at. I am going to try it at my sister's house.
Results so far:
I feel so much better even though it has only been a couple of weeks. I am ok with the amount of weight loss so far. I think I can do even better as I implemnt more components of my plan. I thing cooking at home is a big part of staying healthy as you know what is going in to your food.
Well, here's to eating healthy and moving more!
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