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Food and Fitness - Mar 22, 2011

Wednesday, March 23, 2011

Today (and also tomorrow) are shaping up to be days where I need to remind myself that it is important to be "flexible". I didn't go to the gym this morning which on weekdays gets me all out of sorts. After breakfast, I went with my DH to Portland where he had a doctor's appointment (no big deal) and then we did a little shopping that needed to be done. I'll post a blog tomorrow giving the details ... but let's just say... my weigh in tomorrow isn't expected to be a "woot woot" if you know what I mean.

Here is what I recorded in my journal yesterday for food and fitness.

Breakfast - Regular Oatmeal Breakfast including 6 peanuts

Exercise - Body Blast class at the gym - 45 minutes of strength training. I can feel some soreness in my legs today but very slight.

Snack - 6 almonds

Lunch - Grilled Chicken breast, sliced tomatos, slice of dry Whole Wheat toast.

Snack - Sugar Free Peach Italian Soda... ;o)

Dinner - Chicken Salad consisting of mixed greens, peas, grape tomatoes, celery, carrots, onions, shredded mozarella, Newmans Own Low Fat Sesame Ginger dressing. Rosemary cracker with wedge of laughing cow cheese.

Snack - 6 almonds and 1/2 glass red wine.

I am continuing to read my "Flexible Dieting" by Lyle McDonald. Chapter 4 discusses why diets typically fail. Biology and Environment both play a part in body weight. Dieticians says diets fail because you cheated. Dieters on the other hand tend to blame the diet. If you stick to pretty much any diet plan ~ Weight Watchers, South Beach, The Zone, etc etc you will lose weight. The problem is being able to stick with a plan over the long term. You can't lose the weight and then go back to your old eating patterns. Finding a long term solution that dieters can live with is key. More tomorrow....

Have a wonderful day Sparkies.. Hugs, Rhonda

  Member Comments About This Blog Post:

JRIESSEL 3/23/2011 9:34PM

    Your salad sounds amazing! Great job yesterday!

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Food and Fitness - Mar 21, 2011

Tuesday, March 22, 2011

Had a good weigh in this morning! Woot Woot! 138.2 Yes! I have been working my behind off the past few days at my Sisters restaurant. It is Spring Break and things are busy. She (and her DH of course!) own The Wet Dog Cafe in Astoria. It is a great place to eat so if you are in Astoria looking for good food check it out.. on the Waterfront at the foot of 11th Street. Anyway, I have been hostessing, helping clear tables, handling retail (t-shirts and what not) sales, and making espresso and italian sodas. Making the drinks is all new to me... but so far haven't had any rejects lol. My daughter stopped by and was pretty impressed that I was working so took my photo... here you see it in living color... almost looks like I know what I'm doing.

I'm continuing to read the "Flexible Dieting" book by Lyle McDonald. Chapter 3 deals with bodyweight regulation which is pretty fascinating. Basically, the human body seeks to regulate itself. If you get hot, you sweat. If you are cold, you shiver.. always seeking equalibriam. The same goes for your weight. When you diet, your metabolism slows and your appetite increases. Your body tries to defend itself against change and it is far better at defending weight loss than weight gain. He goes on to say that once you are fat, there is some study data that depressingly concludes that your set point is raised permanently... even after years of maintenance. This plays a big part in why diets so often fail and people regain.

Here is what I recorded in my Food and Fitness journal yesterday.

Breakfast - Regular Oatmeal Breakfast

Exercise - 45 minute spin class at the gym.

snack - 6 almonds, skinny latte

lunch - chicken breast, sliced tomato

snack - 6 almonds and a Sugar Free Peach Italian Soda... a girl has to practice!

Dinner - chicken salad consisting of mixed greens, carrots, onions, celery, peas, shredded mozarella, boiled egg - Rosemary cracker with laughing cow cheese.

Snack - 6 almonds.

Hope you all had a Sparkling day!


  Member Comments About This Blog Post:

CFMOSS 3/23/2011 7:52AM

    1. Love the picture of you at work - restaurant looks warm and welcoming - now....to get out west:)
2. You are doing great with your food tracking. Even if the statistics are against us - We can maintain a healthy lifestyle even if our set point is permanently corrupted - tracking a food may be a pain but it can outfox those dumpy set points.
Keep up the good work. Have fun and serve lots of lovely lattes.

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WAIANAEGAL 3/22/2011 11:42PM

    Oh Rhonda, I wish I'd known you were in town... I went to the Fisher Poet Gathering at the Wet Dog... great salmon salad and Marrionberry ale (i think that's what I drank).

You are doing great... keep up the great work.


Comment edited on: 3/22/2011 11:43:18 PM

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MEADSBAY 3/22/2011 9:07PM

    Oh, geez...I hate reading those depressing statistics, don't you?
You look like your having fun working, Rhonda.

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Food and Fitness - Mar 20, 2011

Monday, March 21, 2011

Couldn't sleep last night... sigh...couldn't find the cat before we went to bed and so my "mothering" instincts kicked in and I was only able to sleep lightly. Finally heard her come to bed around 2:00am and then she wanted me to get up and turn on the faucet. She really only like water fresh out of the faucet and resists drinking out of a bowl. After I got back in bed, I really never got back to sleep and just dosed. Finally gave up at 4:30 so here it is just after 5:00am and I'm blogging.

I read some more of the Lyle McDonald book "Flexible Dieting". He has a website with a free newsletter also if you want to check it out go to www.bodyrecomposition.com . Chapter 2 discusses weight vs fat loss. Obviously the two are not the same. You can lose weight from dehydration and such over the short term . Women have higher bodyfat percentage than men so tend to lose fat more slowly. For the long term, of course, you are really looking for fat loss not loss from water or lean body mass.

I worked yesterday so wasn't able to keep to my normal pattern and didn't get in all my water. I wasn't in a position where I could be running to the bathroom every hour or so and didn't have time for lunch. Fortunately, I lucked out and I didn't get into starvation mode and compensate for it at dinner. I really have to be careful about not getting overly hungry or it could lead to disastrous results and bad food choices. Here is what I recorded for Food and Fitness yesterday.

Breakfast - Regular Oatmeal Breakfast with 6 peanuts

Snack - 6 almonds

Lunch - didn't have anything for lunch, but had a few sips of cream of brocolli soup late afternoon and made myself a Non Fat Latte while I was learning how to use the espresso machine. I'm working again today (at my Sister's restaurnt) so will get there 1/2 hour early and have a bite to eat.

Dinner - Chicken Salad with 1/2 grilled chicken breast, mixed greens, peas, carrots, celery, onion, 1 boiled egg, shredded mozarella, Newman's Own Low Fat Sesame Ginger dressing. Rosemary cracker with wedge of laughing cow cheese.

Snack - 6 almonds and 1/2 glass red wine.

Exercise - No exercise today. I was on my feet for 5 hours but didn't work up a sweat. We will call it a "rest day".

That sums it up for me. Hope you all make healthy choices today and Spark on!



Food and Fitness - Mar 19, 2011

Sunday, March 20, 2011

First day of Spring today... Hooray! I think that Spring is actually my favorite season of the year. I love to see the new growth popping up and it is fresh and green. The grass is now growing in earnest ~ unfortunately the weather has been very rainy so haven't been able to mow. Hopefully we will get a break in the rain soon and I'll have a chance to take care of that.

A friend of mine sent me a digital e-booklet by Lyle McDonald called "A Guide to Flexible Dieting". I started reading it last night and found it pretty interesting. Chapter One discussed how most all "dieters" ultimately regain weight. Some studies say up to 95% aren't successfull long term. Pretty darn depressing to think about that. I know I have yo yoed many times in the past but feel that is now behind me. Losing weight is fairly simple... eat less... move more.. repeat. Maintaining that loss is a lot more tricky. It takes eating less.. moving more.. and repeating FOREVER.

I weighed in this morning and about fell off the scale when it registered a 2 pound loss. I just didn't think that was right so I scooted the scale around a bit and tried again. This time only a 0.2 loss which seemed more accurate so that is what I'm going with.

Here is what I recorded in my journal for food and fitness yesterday.

Breakfast - Regular Oatmeal breakfast with 6 peanuts

Lunch - 2 eggs over medium, Fat Free cottage cheese, Sliced Tomato, Wasa with wedge of laughing cow cheese.

Snack - 6 almonds. Love that salty crunch.

Exercise - No class at the gym today so did a Leslie Sansone "Punch it Up" 4 mile walking dvd. 45 minutes.

Dinner - Pork chop, Roasted Veggies (onion, carrot, potato fingers, broccoli) and Rosemary Cracker with wedge of Weight Watchers cheese. I really overcooked the veggies... they were barely edible. I thought I had the oven at 375 and accidentally had it at 475 degrees. Needless to say the broccoli in particular was pretty brown and crispy.

Snack - 6 almonds and 1/2 glass red wine.

That was it for me for the day. Thanks for stopping by and always love your comments. Spark on!


  Member Comments About This Blog Post:

BMRBUDDY 3/20/2011 9:36PM

    You are doing fantastic! Very inspiring for me to hear how you are doing. I'm having a difficult time, I reached goal and went on a cruise and gained a 4 to 5 pounds. I just can't seem to get motivated. I need a jump start!

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Food and Fitness - Mar 18, 2011

Saturday, March 19, 2011

Had a slight gain today... oh well... still in the 130's so no biggie. No reason for it other than normal fluctuations / water retention that sort of thing. I did have a teaspoon or so of gravy on my pork chop last night... you don't suppose? No, I'm thinking that wasn't a big deal. I didn't get all my water in yesterday but was only short a cup or so and I don't count my coffee or the one diet soda I have with dinner... so I know I really did get in enough liquids.

Here is what I recorded in my journal yesterday for food and fitness

Breakfast - same ol same ol... Oatmeal with raisins, chopped nuts, brown sugar, cinnamon and almond milk. Also 6 peanuts. This meals never gets old and keeps me going until lunch.

Exercise - Power Spin class at the gym. This is an hour class and a real sweat fest.

Lunch - Garden Salad with mixed greens, peas, carrots, onion, celery, boiled egg, shredded mozarella and Newman's Own Low Fat Sesame Ginger dressing. Wasa with laughing cow.

Snack - 6 almonds

Dinner - Pork Chop, Roasted Veggies (onions, tomato, broccoli, carrots), Rosemary Cracker with wedge of WW Cheese.

Snack - 6 almonds and 1/2 glass red wine.

That's it for me. Hope you all have a wonderful week-end and Spark on!

  Member Comments About This Blog Post:

CFMOSS 3/20/2011 8:12AM

    Good job on the food - I really like the 6 almonds:) yum and crunch and haven't been having that 1/2 glass wine recently because the DH is staying away from it due to elevated enzymes and it's much easier if I don't have any. Good choices. Good day:)

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