FAT girl

23-27 July 2009

thursday
breakfast: Yoplait light vanilla yogurt with Bear Naked Fit Triple Berry Crunch granola, boiled egg, 12 oz Diet Coke
lunch: 1/2 scoop homemade vanilla ice cream, 1/2 scoop homemade strawberry ice cream, 2 chocolate chip cookies
dinner: grilled chicken, green beans, roasted asparagus, corn on the cob
snacks: none
exercise: 1 hour walk, 30 minute yoga session

friday
breakfast: Yoplait light vanilla yogurt with Bear Naked Fit Triple Berry Crunch granola, boiled egg, 12 oz Diet Coke
lunch: small slice of cake, fruit, raw veggies, 3 sausage balls, small portion of Missisippi Sin
dinner: grilled chicken, roasted asparagus, black eyed peas, roasted squash
snacks: none
exercise: 1 hour walk, 30 minute yoga session

saturday
breakfast: 1 cup of Cheerios with 2% milk, banana
lunch: Healthy Choice potatoes and broccoli in cheddar sauce
dinner: grilled catfish, boiled potatoes, steamed veggies, roll
snacks: serving of Wheat Thins
exercise: 1 hour walk

sunday
breakfast: none
lunch: brown rice, roasted squash, green beans, black eyed peas
dinner: 2 eggs scrambled with 2 tbsp low-fat cheddar cheese, 2 slices turkey bacon, whole grain wheat toast with sugar-free strawberry jelly
snacks: 30 animal crackers, sugar-free fudgesicle
exercise: 1 hour walk

monday
breakfast: Yoplait light vanilla yogurt with Bear Naked Fit Triple Berry Crunch granola, boiled egg, 12 oz Diet Coke
lunch: brown rice California roll
dinner: hamburger steak (no onions or gravy), 1/2 baked potato with small pat of butter & salt, steamed mixed veggies
snacks: apple, 10 animal crackers
exercise: 1 hour walk, 30 minute yoga session

last thursday and friday were really, really difficult for me, but i feel like i did okay.  thursday was our homemade ice cream social and then friday was a bridal shower.  i caved and had a really, really, really small piece of cake only because it was made from the best bakery in town.  (i couldn't help it!)  still, i feel like i had a healthy dinner both night AND i didn't snack either of those days.  so i won't feel guilty for eating cake and ice cream.  (and you can't make me!)

also, at everyone's suggestion, i've tried to add more protein to my diet.  i'm eating a boiled egg for breakfast almost every day.  i have also tried to throw in fish.  but i have to say the boiled egg every more is getting a little old.  syako suggested edamame for another source of protein.  does anyone else have any ideas?  i'm coming up short... research is in order, i guess.  sigh.  dieting sure ain't easy.

...or so they say.

cinnamon - without going into the whole scientific explanation of why it works, adding 1/4 to 1 teaspoon of this spice to something you eat every day — hot cereal, marinades, yogurt — helps blood sugar get into cells to be used for energy, so less is stored as fat.

green tea - one ingredient, caffeine, is a stimulant that raises your heart rate and compels your system to burn calories faster. plus, green tea has catechins, substances that some experts believe help burn belly fat. aim for three 8-ounce cups a day.

yogurt - dairy has a bad rep for high calories, but yogurt, both the low-fat and regular kinds, contains probiotics: "friendly" bacteria that preliminary research suggests may actually help reduce the amount of fat your body absorbs.

coffee - again, the caffeine kicks your metabolism into high gear. caffeine also jump-starts lipolysis, the breakdown of fat. one to two cups a day is ideal.

chili peppers - often found in high quantities in hot salsa as well as in many Thai, Indian, and Chinese curry dishes, chili peppers are packed with a metabolism-boosting compound called capsaicin, which provides fiery flavor. in addition, capsaicin increases your body temperature somewhat, giving your metabolism an extra calorie-burning push.

chicken and fish - it actually takes energy to digest food, and your body burns more calories digesting and metabolizing protein than it does while breaking down carbs and fats. translation: Consuming a few servings of lean protein, such as chicken, fish, and tofu, each day may help keep your metabolism revving away long after you finish eating your meal.

source: Delish

30 June - 1 July 2009

tuesday
breakfast: Nature Valley Oats 'N Honey granola bar, Yoplait Light yogurt, applesauce with 1 tsp cinnamon, 12 oz Diet Coke
lunch: canned tuna fish with 1 tbsp light mayo, 10 whole wheat saltines, apple, carrot sticks
dinner: chicken penne alfredo
snacks: 30 animal crackers, 1 wedge of Laughing Cow Cheese (light) and 10 reduced fat Wheat Thins
exercise: 30 minute walk (moderate pace), 30 minute yoga session

wednesday
breakfast: Nature Valley Oats 'N Honey granola bar, Yoplait Light yogurt, applesauce with 1 tsp cinnamon, 12 oz Diet Coke
lunch: roast beef sandwich on whole grain wheat with light mayo, lettuce, and mozzarella, apples, cherries
dinner: leftover chicken penne alfredo
snacks: sugar-free fudgesicle, handful of raisins
exercise: 30 minute walk (moderate pace), 30 minute yoga session

new weight: 261 lbs (-6 lbs)

i had to go to the doctor yesterday for a check up and learned i have lost about 6 pounds since my scale broke.  so that's 6 pounds in three weeks.  roughly 2 pounds a week.  i say that's pretty steady weight loss.  oh, and the nurse at the office was so proud of my weight loss.  she was practically doing a little dance in the middle of the hall with me.  i've lost about 20 lbs since i last went to the doctor.  it was nice to have some body celebrate and be happy with me.  (not that you guys aren't!  i just love and relish in the support no matter where it comes from!)

23-29 June 2009

tuesday
breakfast: Nature Valley Oats 'N Honey granola bar, Yoplait Light yogurt, applesauce with 1 tsp cinnamon, 12 oz Diet Coke
lunch: turkey sandwich on whole grain wheat with lettuce, mozzarella, and lite mayo, cherries, carrot sticks
dinner: salad of baby spinach, dried mango, dried pineapple, and dried cranberries with a light balsamic vinaigrette
snacks: 30 animal crackers, two rice cakes
exercise: 30 minute walk (moderate pace), 30 minute yoga session

wednesday
breakfast: Nature Valley Oats 'N Honey granola bar, Yoplait Light yogurt, applesauce with 1 tsp cinnamon, 12 oz Diet Coke
lunch: Healthy  Choice cranberry and turkey meal
dinner: 1 cup of Frosted Mini Wheats with 1% milk, banana
snacks: 30 animal crackers, 1 wedge of Laughing Cow Cheese (light) and 10 reduced fat Wheat Thins
exercise: 1 hour walk (divided into morning and afternoon at a moderate pace)

thursday
breakfast: Nature Valley Oats 'N Honey granola bar, Yoplait Light yogurt, applesauce with 1 tsp cinnamon, 12 oz Diet Coke
lunch: deli sliced chicken on whole grain wheat with mozzarella and mustard, cherries, carrot sticks
dinner: California roll, small side salad
snacks: sugar-free popsicle, 1 wedge of Laughing Cow Cheese (light) and 10 reduced fat Wheat Thins
exercise: 30 minute walk (moderate pace), 30 minute yoga session

friday
breakfast: Nature Valley Oats 'N Honey granola bar, Yoplait Light yogurt, applesauce with 1 tsp cinnamon, 12 oz Diet Coke
lunch: Healthy Choice Fresh Steamer
dinner: grilled chicken salad on a bed of romaine lettuce, light ranch dressing
snacks: 30 animal crackers, sugar-free creamsicle
exercise: 30 minute walk (moderate pace), 30 minute yoga session

saturday
breakfast: 2 scrambled eggs with 2 tbsp low-fat cheddar cheese, mandarin oranges
lunch: turkey lettuce wrap with mustard and swiss cheese, apple
dinner: hamburger steak (no onions or gravy), green beans, black-eye peas, roasted asparagus
snacks: 1 wedge of Laughing Cow Cheese (light) and 10 reduced fat Wheat Thins
exercise: 1 hour walk (divided into morning and afternoon at a moderate pace)

sunday
breakfast: none
lunch: deli sliced chicken on whole grain wheat with lettuce, mozzarella, and mustard, apple, carrot sticks
dinner: leftover hamburger steak, small baked potato with pat of butter, small side salad
snacks: 1 wedge of Laughing Cow Cheese (light) and 10 reduced fat Wheat Thins
exercise: 1 hour walk (divided into morning and afternoon at a moderate pace),

monday
breakfast: Nature Valley Oats 'N Honey granola bar, Yoplait Light yogurt, applesauce with 1 tsp cinnamon, 12 oz Diet Coke
lunch: turkey sandwich on whole grain wheat bread with mustard and swiss cheese, carrot sticks, apple
dinner: 1/2 order of fried cheese and too much alcohol
snacks: 30 animal crackers, apple with peanut butter fruit dip
exercise: 30 minute walk (moderate pace), 30 minute yoga session

new weight: ???

first, i really got behind on my blogging here.  i'm sorry about that.  i just let posting over here get away from me. 

second, i still haven't bought a scale.  i just haven't dragged my butt out to Bed, Bath, and Beyond yet.  i am going to the doctor tomorrow, so i'll at least know my weight.  and then this weekend i AM going to buy a scale.  i swear. 

third, i seem to be eating out a lot lately... between dating and making new friends, i'm scared i'm going to blow all my progress.  i did okay friday night.  i just had a grilled chicken salad and didn't eat much of it.  (the food was bad.  i didn't know you could ruin a grilled chicken salad, but you can.)  anyway, monday night i had 1/2 fried cheese appetizer and then WAY too much alcohol.  oops.  my point is, my diet can't afford to eat/drink like that everytime i go out.  so help please!  does anyone have any good eating out tips?

it sounds like some pop-up ad or some spam mail.  after reading an article with the above title, i'm wondering if it isn't possible though.  the article has some really good points, but i'm not sure every one can lose 7 pounds in 7 days.  maybe they can, but i'm just going off the fact that every one and every body is different.

so back to the article and it's selling points.  you tell me what you think about it.

1. eat breakfast and choose your carbs carefully.  eat eggs for protien or whole grain bread to fuel you up and keep you going.

2. think green.  eating a salad for lunch is always a good choice, but be wary of the dressing.

3. choose food carefully.  sushi is a great choice, but sashimi is even better due to the lack of rice.  things like deli-sliced turkey isn't as good for you as you would think.  it has 11 times more sodium than a roasted turkey.

4. snack smart.  celery and 1 tbsp peanut butter (measure the peanut butter!) or fruit is always a better choice than most 'diet' snacks.  avoid snacks with processed or enriched grains.

5. cut dinner down to size.  pick proper portions (like 3 oz of chicken).  also cut the salt out of your evening meal... it'll cut down on water retention.  fish and asparagus are great picks.  the fish is filling and the asparagus acts like a diuretic.

6. drink up!  water that is.  to loose weight you need to drink 10-12 8 oz glasses of water a day according to Michael Thrumond, Extreme Makeover trainer.  you can also add a tablespoon of sugar-free cranberry juice to your water.  it'll add a hit of flavor and acts as a natural diuretic.

7. mind the dairy.  dairy is high in fat and sodium.  if you can't live without dairy, eat the low-fat versions at least.

food tricks
1. apples - the pectin in the peel can help you feel fuller, longer.
2. green tea- full of EGCG for fat burning results.  Green tea drinkers are about 20% slimmer.  (Slimmer than what, I don't know...)
3. curry- has a chemical called hydroxycitric that slows down fat production.
4. cinnamon- mimics your body's insulin which stimulates fat cells and allows sugars to move out of the blood.  You'll need about a teaspoon a day to get the effects.
5. white kidney beans - add to your daily fiber and feel fuller when eating these.

exercise tips
1. boost your burn.  having something caffeinated at least 45 minutes before your workout will help you burn more calories.
2. train like an athlete.  start two day workouts.  Cardio in the morning and strength training at night.
3. get into intervals.  run for 30 seconds, walk for 30 seconds, and repeat.
4. take it slow.  not a runner?  then try long walks.  but you'll need to walk for at least an hour to get any benefit.
5. lift to lose.  lift for an hour 3-4 times a week to tone your muscles and get results.

source: MSN Health