I am so excited to allow myself an extra 500 calories per day!!! whoooohooo. I have gotten my bodyfat down to where it was before the holidays/birthday and now it’s time to build up that muscle. I am usually 1200 to lose weight, 1700 to maintain my weight, and 2200 to build muscle (if I am strength training). I am strength training so technically I should be eating 2200 calories per day. As for right now, I want to take it slow with the 1700 calories, and then work my way up to the 2200. My daily diet is looking something like this:
Breakfast: 1 cup oat dry cereal, 1/2 cup fat free organic milk, 1/2 banana.
Snack: 1 orange
Lunch: Two 80 calorie pitas or two 80 cal wraps w/ 5 oz chicken, 1 can V8 or salad w/ lemon, 50 calorie melted fat free cheese
Snack: Pure protein drink or protein smoothie + a 100 calorie snack
Dinner: 1 cup pasta + 5 oz chicken or 4 oz red meat, 50 cal tomato sauce, salad w/ lemon, 1 cups steamed veggies, and 50 cal melted fat free cheese
Snack:Vitamuffin or 100 calorie snack (ex.pretzel) or fruit
I felt so freakin full today, I almost threw up. I am sorry if that sounded gross! I have to tell you though, eating a propper diet is soooo filling. I can easily eat well over 1700 calorie per day of junk food and still be hungry. All I have to do is eat a bunch of empty sugar calories (sugar in my coffee, cookies, etc) and added fats (butter and oil on everything). I had dinner at a friends house the other night, and she drenched everything in butter. I barely ate anything she cooked. I am sure she was offended but I really don’t care. I am offended by her for putting butter all over my food!
So anyway, there it is…can’t wait to see those muscles!!
Tags: 1700 calorie diet, calories, my diet
I started a new exercise with my trainer/co-worker Paul today. I think the exercise is called a kickback. It is suppose to make the back of my arms look firm and tight. I sure did feel my arms burning.
The exercise looks something like this:
Not bad looking, right? I should be looking buff in no time. Now I don’t want to look to muscular like Madonna, although I have much respect for the effort she puts toward her own goals:
I would prefer a much softer arm look, like that of Jennifer Aniston:
Here are some other exercises I found online that I would like to try to tone up my arms:
*Arm and leg opposition. Start on the floor on your hands and knees. Lift the right arm up and extend the left leg back so that both are parallel to the floor. Keep your abs tight and hold for 30 seconds. Repeat with the opposite arm and leg.
*Triceps dips. Position yourself in front of a sturdy chair so that your arms are behind you with your palms grabbing the edge of the seat. Scoot your legs out in front. Now lower your upper body until your upper arms are parallel to the floor and then press back up. Do two sets of 12 reps.
I am still very happy with the amount of effort I am putting in toward my goal of getting in the best shape of my life. It is really not as hard as I though it was going to be. The workouts are tough, but the results are so rewarding for the minimal amount of time put into it. I was always under the impression that building a muscular fit body would take tons of time and effort. I was wrong. Now go look at your own arms in the mirror. I know you want to;)
Tags: Jennifer Aniston, Madonna, My trainer Paul
I recommend Ezekiel 4:9 Bread almost everyday. The bread has a variety of different sprouted grains such as organic sprouted whole wheat, organic malted barley, organic sprouted whole millet, organic sprouted whole barley, organic sprouted whole lentils, organic sprouted whole soybeans and organic sprouted whole spelt. Now that’s a lot of nutrition!
Sprouted grains are high in protein and high in fiber. Protein helps build strong muscles and repairs the body’s cells and tissues. Fiber is gread for keeping your tummy full and slowing down digestion. I slow digestion is optimal for keeping blood sugar levels steady (not to high and not too low) because a steady blood sugar means long lasting energy. Most other breads are made with cheap ingredients and simple sugars in the form of flour. A lot of them have added sugars like corn syrup too.
And best of all, Ezekiel 4:9 Bread just tastes good. I like the cinnamon raisin bread toasted with olive oil.
Check out their site for more info:
Tags: Ezekiel 4:9 Bread
I raced out of work today to enjoy my first attempt at rock climbing. This activity is my new fitness goal for the month of February. Rock climbing helps you stay in shape. Most rock climbers agree that this sport will help you to
. Develop muscle tone
. Improve flexibility
. Ensure balance
. Improve coordination
. Enhance physical focus
. Helps burn calories
With the exception of my newly acquired dry crusty callous palms, I feel awesome. Not only did a get all the benefits from the physical demands of rock climbing, but I felt pride and determination every time I climbed up the wall after falling so many times. It was like I was on one of those reality shows where they make you do something you don’t usually do in order to find strength you never knew you had. I need a tissue:)
I know I burned a bunch of calories rock climbing. I used the activity calculator on my links, and supposedly I burned 500 calories. That is crazy. With all the times I fell, I am sure it was probably half that. I don’t care because that is still more calories I would have burned sitting on my butt.
So I feel like Rosie the Riveter. People always call me that as a joke on my name; well that and Rosie O’Donald, Rosie Perez, Rosey Posey, and whatever other play on my name I can think I have heard. I actually do feel like her and I want to continue to strive for my best. I’ll post the information on the actual facility after this month is over. I don’t need any stalkers following me there. I’m not an idiot, this is the internet.
Climbing pics:
Tags: rock climbing
Yes I do. Attractive right? And why am I single?
I like setting small goals for myself and it seems I have been doing great with my no-meat week thus far. I am enjoying an array of foods I have not eaten in a while -portobello mushrooms, eggplant, nuts,seeds, organic low fat cheese, etc. Meeting my little goals everyday makes me makes me feel like a winner and a champion in my own world.
While on this journey of no-meat, I decided today to add a high fiber smoothie to my day. This will definitely push out any residue inside me adding bulk and blockage to my tummy. I am sure there is still some short ribs in there from the Olive Garden last Sunday. I am looking forward to a clean intestinal tract and flat tummy hopefully in seven days.
I make my basic high fiber smoothie like so:
- Psyllium husk fiber powder, 2 heaping tbsp
- Frozen mixed berries, 1/2 cup
- Orange juice, 1/2 cup
- Water, 1/4 cup
Total: 120 calories
You can definitely swap any juice or milk you like for the orange juice; I just prefer orange juice because it is usually in my fridge. I actually love to make my smoothies with natural pineapple juice, but I don’t always have that available. Just make sure you drink it fast or the fiber will turn to a gel in your cup. I had a smoothie before the gym today and I felt like a monster! I think the fiber definitely gave me that slow release of energy from the berries and juice to make it through a long workout. I look forward to a poop tomorrow morning and hopefully another later in the day! Yay! I’m sexy.
Tags: goals, regularity, smoothies
All my clients have been telling me how much they love Fage 0% yogurt. It has 20 grams of protein for 1 cup, and only 120 calories. This is the perfect yogurt to have after a strength training workout to rebuild those muscle.
Now this is not a sweet yogurt by any means, and it is a bit tangier than other traditional yogurts. Clients have said it taste great in a smoothie rather than on its own. I believe it. Check out their site for more info…
Tags: Fage Greek yogurt, smoothies
Breakfast
Poached egg whites, 3 (48 cal, 19 g pro)
Trader Joe’s Sprouted Wheat Bread, 1 slice (80 cal, 5 g pro)
Lunch
Grilled marinated tilapia, 4 oz (120 cal, 28 g pro)
Chick peas, 1/4 cup (100 cal, 8 g pro)
Salad, 4 cups (50 cal, 2 g pro)
Light dressing (50 cal)
Snack
Clif Builder Protein Bar (275 cal, 20 g pro)
Dinner
Grilled marinated turkey breast, 4 oz (120 cal, 29 g pro)
Kidney beans, 1 cup (87 cal, 7 g pro)
Low fat Mexican style cheese, 1 oz (40 cal, 2.5 g pro)
Salsa (free)
Steamed vegetables, 2 cups (50 cal, 2 g pro)
Snack
Cottage Cheese, 1/2 cup (100 cal, 15 g pro)
Total: 1290 calories, 146 grams protein
Tags: 1200 calorie diet, high protein
Nutrition Facts:
- Simmer sliced veggies in 1/4 cup water covered for 5 minutes on medium flame; add salsa to taste. Add more water if pan gets dry.
- While veggies are almost done simmering, heat tortilla in pan or grill on low flame until warm, add cheese to tortilla
- Top tortilla with simmered vegetables and close tortilla in half
- Remove from heat, cut in 3 portions and enjoy
- Dress baby lettuce side salad with salt, pepper and lemon to taste (adding salt contributes additional sodium to nutrition facts)
Hope you love it!
Tags: 8 minute veggie quesadilla recipe, quesadilla, Recipes, under 300
Food Inc. Trailer
I decided to watch the film Food Inc. after viewing this weeks Oprah’s episode about America’s meat/food industry. The film’s purpose is to try to get people to think more about the mass production of food, and to assess for themselves the health and environmental consequences of this mass production. I spoke to some friends and clients about the film, and suggested they should see it. ”I don’t want to get turned off from the enjoyment of eating.” was the response I pretty much kept getting.
I understand the theory behind why people would not want to see the movie; I guess it’s the old theory what you don’t know can’t hurt you. For my own experience I actually lost my craving for processed food and my appetite increased for some good old whole foods. I do caution viewers that this is the type of film you have to watch until the end. The movie is powerful, raw and intense, and there is an empowering message at the end of the film about what we can all do to help change our health and environment for the better.
If you care about yourself and the people you love, this movie is for you.
I am still on my no meat phase and I feel like a hippie. Here’s how my diet went today:
Breakfast 24 Almonds (200 cal) and dry organic oat cereal (1 cup 110 cal). It was in a lil plastic baggy at my desk. I picked at it periodically throughout the morning. Good example for my clients I hope.
Snack 100 cal Pretzel, 1/2 bag 50 cal
Lunch Mushroom and cheese quesadilla with salad greens 335 cal. Yum yum yum, the same one I had yesterday.
Snack Ginger snap cookie w/ ginger tea 25 cal. I literally had it right after my lunch.
Nap What is up with me; 27 and napping everyday? I felt good when I woke up;)
Dinner Trader Giattos mini pizza with salad greens 250 cal
Snack Banana, 1/2 60 cal (WORKOUT), then a hemp protein smoothie 100 cal
Total: 1105 cal
Omitting meat from my life makes my diet absolutely effortless. I am heading to Trader Joe’s to pick up tons of spinach, dark salad greens, low fat cheese, whole grain wraps, bread, fresh fruit, juice, green tea, and maybe some some biscotti for my tea. Maybe after that I’ll tie-dye a shirt and plant a tree. Just kidding. Although there is nothing wrong with planting a tree, but wearing a tie-dye shirt should be a crime.