Sometimes you miss a day of your food journal

Or a week...or a year....whatever!!!! But, in that last yearish, I've traded in my my fresh veggies and attempts at 8 glasses of water for philly cheesesteaks, ice cream on the couch and a few glasses of wine over TV at night. Guess, the act of tracking each day keeps your mind a little focused. So, for a week now I've been back on track, using www.myfitnesspal.com. So, superbowl sunday I was 1500 calories over my daily allowance...but 1 week of keeping track, and eating yummy foods (significantly portion controlled and I'm 6 lbs closer to last years much more enjoyable weight).

Keeping a food Diary....best times to record???

LOL...My title comes because I looked at my last entry that was all about healthy foods. It was on July 14th. I can't remember if I posted lunch. Which was Pan seared salmon cooked in Sunflower oil on the skin side. I flipped it for 1 minute to sear the top an minimize any oils and some Roasted Veggies. I cut up a whole brocolli crown, cauliflower, red pepper, green and yellow squash, onions, some sunflower oil and italian seasonings. That will make plenty for the week. the other part that is missing is the evening addition 2 "servings of ice cream" I will admit, it was 2 seperat indulgences, but I was careful to keep them both under 1/2 cup and it was frozen yogurt with truffles, so it was only 120 calories and 1.5 grahms of sat fat. Ok...now for the fun part. 3 champagn cocktails loaded with vodka and fruit punch (a top 10 way to add unwanted calories to your diet) Countless bites of the 20+ appetizers we ordered along the night. Granted they were small Center City Sips portions but the only green was the cilantro in the pico de gallo that went with the chicken quesedillas and was mixed in with the sour cream. Cheese steak eggrolls, panko crusted, deep fried chicken bites, fried pork dumplings, fried calamari...OMG...they just kept coming. As did the Sangria's, jeramaih sweet tea, etc. Sometimes you just gotta say..."What the...." I did try to keep it to 1/2 or one bite of each thing. I'm stickin with the "Everything in Moderation" theme on this one :)

And...it certainly was the motivation I needed to get a cardio work out in in the morning. I'm currently skipping todays workout as I type this. But, I've had 3 days of intense workouts and I'll probably do something this afternoon. Yesterday, I recovered from the bad eating. I chopped some of those roasted veggetables up very small and put them in some bulk quinoa that I made as a good whole grain side for upcoming meals. That became lunch when I mixed it with the bean mixture from a few days ago. Wow...sometimes I feel like I turned into a vegetarian. But, the whole grains and the beans are yummy and keep me always feeling full. Breakfast was a mix of 3 high fiber cereals (Ezekial is a great source of nutrition, but a little crunchy and bland, so get a little crazy and I kick it up with Kashi and Nature's Path cereals. And, of course add some berries and 2% milk. I was eating soo well, that I decided I deserved a Frappaccino from Starbucks. I chose Soy milk since that was the lite option and I skipped the whipped cream, but I'm dying to know what kinda damage i did. (either way it was worth it). #1 rule of healthy living...Always enjoy what you are putting in your body. And that includes indulgences like this :) OK WOW....so not as bad as I though. I just checked www.myfitnesspal.com and a Starbucks Grande Light Caramel Frappaccino is only 160 calories and 2 grams of fat and 5 grams of protien!! Feeling like I should go get some ice cream RIGHT NOW!! Anyway, on my way to work, I made a quick stop at Bahama Breeze for a Mojito and their Shrimp Salad with dressing on the side. yum, yum and yum. I skipped the bread and crackers and replaced it with the simple carbs from my cocktail :) At the swim club show I had 1 baked potato chip to remind myself that they really aren't all that good. and, 2 glasses of wine. Keeping this blog is really letting me know that if I need to cut calories quickly, it's the liquid calories that need to go. But, I'm wearing a size 8-10 which is smaller than I'm used to!! And...therefore, they do NOT need to go just yet!!

Off to pick out a healthy breakfast and answer my weightloss e-mails to save the world from Fat...lol.

Work out Buddies

So....I'm always boasting the buddy system to keep you motivated and help ya keep up the workouts. Today, that backfired. My buddy wasn't ready at the time we said, so I tried to do other things, then when they finally showed, they couldn't work out. Well, now I was starving. No way, I was motivating myself to work out. So, I went right for breakfast. And, ya can't blame anyone else for your choice to work out or not. So, when using a buddy, its always good to have a black up plan. Will you do it yourself anyway??? OR is there another time that you will definately work out??? Hopefully, I can find time later. I'm HURTIN from yesterdays workout, so I'm not sure I can do it today without someone forcing me.

Yesterdays Food: I made a bean mixture (frozen edemamme, frozen corn, black beans and chick peas. I through them all in the strainer, straight from the bag or can and rinced them till the corn and soy beans were defrosted. Threw them into tupperware with red wine vinegar, a touch of olive oil, salt and pepper and whatever fresh herbs I had in the house. Whenever I had a hunger pang I had a 1/2 cup of that. I'm going to sautee it soon with some garlic and onions and spinach. yum. I had the last piece of pizza. And, in my shake I used 1 scoop of Isagenix, frozen banana and some strawberries. Then...out to dinner.... had a taste of my friends scone at happy hour with a glass of wine. At the next restaurant, When my girlfriend heard I was getting goat cheese and beet salad, and ceviche, she said wanna split it. I didn't think that was enough, so I ordered brussell sprouts. I split 1/2 a delicious yummy warm fresh baked grain roll. When the meals arrived so did a HUGE slab of steak with a side of shoestring fries!!!! Umm.,.she meant split mine orders and her steak. oops, I did have a few fabulous bites. It was delish!!! And, I ate most of my own 3 plates!! But, I did eat the ceviche with a spoon instead of using the chips...which I later found out were pork grinds...I guess the Scallop Ceviche was the Atkins option. :) I had a grapefruit champagne martini with the meal and enjoyed every last sugary sip :) I know mixed cocktails have a ton of empty calories. But, everything in moderation! Sometimes I forget a little bite here and a drink here. But, other than some home made iced green tea and the aforementioned cocktails it was all water.

Today, I kept breakfast healthy. A mix of 3 high fiber cereals with blueberries and strawberries. I use 2% milk. I haven't figured out what is the best choice when it comes to milk. So, I've decided that I use it so infrequently, it can't matter much anyway. I ate happily watching all the weight loss stories on Dr. Oz. He once again confirmed the benefits of "efficent exercising" Using a few body parts at once. He reminded me that there are a few exercises we should be doing daily regardless of of work out. The expert on had a great new warm up you can do watching TV. Stand on your tip toes for balance and criss cross your arms, back and forth in a very controlled motion for 2 minutes. Focus on your abs, balance and using your back while keeping your arms level. Harder than it will seem and much more efficient in toning your body then you'll ever believe. The other was a wobbly table. You make a tabletop on all 4s, then reach out opposing limbs. Hold for a minute then do the other side. SOOOOO good for your balance and core. And, easy enough to do while you're watching your favorite show at night, just before your morning shower, etc. A quick 5 minutes here and there will make a TREMENDOUS difference over time in how you look, how you feel and how your body functions!!

The challenge of staying healthy when Eating out at Restaurant

Biggest helpful hints:
• Workout - to increase your metabolism
• Remember your portions - take half home!!
• Order something you'll love - feel free to replace the fries with vegetables. If you are having a craving, I'm sure your friend with give ya a fry or two.

I had to go out for all 3 meals yesterday. Luckily I fit in an hour on the Penns Landing Stairs in the morning. When I work out, it seems to help my eating by decreasing my appetite and also reminding me that I'm working hard to have a healthy lifestyle. So, it changes my menu ordering habits. I had an egg white omelet with broccoli, spinach, onions and American cheese!! So yummy. I got fried tomatoes on the side since I knew I'd be eating out a bunch. Not to mention, I've recently come to like them. Of course, the waitress forgot, so I got the home fries too. I took a bite and packed them up. They will be really good in a day or two :) Lunch, I went for the mixed greens with apples, beets, walnuts and fried goat cheese. I'm sure the dressing had a ton of sugar, but it was yummy and I finished all but some of goat cheese and fried coatings behind to shave a few calories. I would have finished it, but I was full. So, I'll save the calories for later. I highly recommend this salad at Bridget Foy (2nd and South). Dinner was taconelli's. 3 pieces of pizza and bottle of tempranillo Spanish Red Wine. not my healthiest meal. But, Thursday's at Taconellis with Sharon and Charlie leave no room for diet rules :) I did try to pick the smallest pieces. That's the best effort I had. It's all good, I'll get a good night sleep and up nice and early for a pre-work workout. I have to be in Horsham by 9:30. So, it's gonna be an early morning of jumping around and weight training. I did my best with water.

Oh...and lookin at yesterday, I noticed I forgot to add the medium frozen mocha from Dunkin Donuts. Skim milk, lite chocolate but don't forget the whipped cream!!! Guess that's better than bacon double cheese burger, super size and diet coke :)


Food

Have you ever tried to keep a food journal????...it is NOT easy!

I went to Dr. Yorker for a free pH+ test this week. I was on the low end, like most, eating mostly foods with high asidity levels. I came up low, he said, keep a food journal, I said "no problem." And, today, I think I had a bite of 60 different types of food. I can't possibly journal it. Sufice it to say mixed fried platter...but I only took 2 bites :) Then ummmmm... mixed mexican apps....I definately dug in to the guac and the black bean dip.I cut my grilled shrimp "small plate," in half and then I went back for the 2nd half. And, I definately had a least a piece of the corn bread. I'd venture to say a few bites over the reccoemended dinner. But, ya know what...I ate fairly lite bites all day long. The equivalant of a big bowl of chicken and rice soup. (slowly, throughout the day), a medium frozen chocolate coffee from dunkin donuts (But...I got the skim milk!!!) hummm...I must be forgetting something. If thats all I ate, I'll be very happy!!! I didn't work out, but I got a double work out in yesterday and my body needed a little rest. Ok,,,moral of the story is that if you journal once in a while, you'll realize you didn't need to fee guilt about that extra serving of yummy cheddar jalepeno grits:) I gotta say, that's not how I expected it to go. I definately expected to be horribly over my calories. Another day down...it's only about 60 days to beach wear...so back to the weights tomorrow!! Try it for 2 weeks...you can miss a day here and there. But, seriously try it!!!! I promise, it helped me so much!!

Exercise: Nothin...
Food: High in fat and protein and white carbs, but reasonable calorie count

What's your favorite Outdoor workout??

I was lucky enough to get both of mine this week!!

Saturday I ran down to Penns Landing. It's a workout playground. 5+ sets of stairs for climbing, pillars for dips, ledges for lunges and step ups, long straight aways for sprints (Those of you who know me realize that I don't run...so the sprints don't apply to me. But, when I say I ran to Penn's landing, I truly did run for the first 1/3 mile...I was in a major time crunch, but it won't be happening again anytime soon: )

Then yesterday, we fit in a 2 hour hike in Wissahickon park. 90 minutes of up and down and a little climbing on the trails and 30 minutes of sprint power walking. Gorgeous sounds, people laughing, great views and a killer workout 15 minutes outside of the city!!

I'm runnin late, so I'm going to miss my food and exercise journal. I'll add it to the blog later. But, for the most part, I'm keeping control of the portions and still not getting enough water. Oh...and I'm living on Lemon Chicken and Rice soup by Cyber Chef. Look up Jason Kelso on my friends list and start getting your soups from him. He makes 2 flavors weekly and at $10 a quart, you have a yummy snack or meal a few times a week.

Tip: Find workouts you enjoy and can look forward to. (i.e. hiking, biking, blading, walking city or parks with a friend, etc.) Make a weekly date with a friend. You catch up on gossip and have at least 1 hour of weekly exercise covered.

Guilt Free Indulgence....Do you stress about what to eat when you go to a house party?

Yum!! Yum!!! Yum!! I went to a fabulous oscar party last night. I had a spinach egg and cheese wrap at home for breakfast and then off to a show. I had a few nibbles throughout the day that equaled about 1/2 a tuna wrap. So, I was concerned about food before this party. Luckily, my girlfriend Francesca told me that our hostess always had more than enough food. I was running late, so I got dressed and headed to the party. I was totally stressed that I didn't want to gorge on pepperoni and cheese or a bunch of fattening dips. Boy, was I ever happy that I didn't come prepared! Her food was insane! I probably ate too much and I did it all without guilt. I've been getting 30-90 min of exercises most day. I've been eating raw or entirely whole grain whenever possible and she put alot of love into this food. I will say I tried to take it slow and was conscious of enjoying every bite!!

Thank you stacy!! My favorites were the eggplant dip stuffed in mini pitas. And, the Chocomole!!! Yes people quacamole with coco powder. It was so yummy. I think I'm going to steal that and change it around to a chocolate mouse layered with berries. So, what else...Stuffed Mushrooms, Mock Tuna Salad made with Parsnips stuffed in mini pitas, Stuffed celery with a crazy cheese concotion that I definately had too many of, yummy marinated veggies, delicious sangria (I probably didn't take that slowly enough.) And, Stacy does private party catering. She even specializes in Vegan, Vegetarian or even Raw diets. That makes 3 good friends who can cook phenomenal menus. So, if you are ever looking for a little party help...let me know. Then we'll send Dan from BodyMind Training over in the morning to work everyone back into shape.

But, the message here is sometimes you just have to let go of the "Ultimate Healthy Choices," and enjoy whats in front of us. (in moderation of course) Afterall, that's why we work out 4+hours a week.