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SP Foodtracking Ah Ha Moments and what I ate today

Thursday, June 06, 2013

Hi All! I came up with an idea when I was tracking my food this morning. I decided to input my main plan for breakfast, lunch and dinner.

It looked like this:
Breakfast: fluffy flax waffle

Lunch: "Wendy's" healthy chocolate shake

Dinner: South Beach Diet "Chock-full-of-veggies Chili"

After noticing that I had about 650 calories remaining
in the day, I then added and condiments I thought I would have. To breakfast I added 1/2 tablespoon coconut oil (which at room temp is the consistency of butter and a very healthy substitute), 1 Tablespoon fruit spread and 1/3 cup fresh berries.

I thought I should have something more with lunch so I added some meat and cheese and also an afternoon snack.

It now looked like this:
Breakfast: fluffy flax waffle, 1/2 tablespoon coconut oil, 1 Tablespoon fruit spread and 1/3 cup fresh berries

Lunch: "Wendy's" healthy chocolate shake, 2oz smoked turkey breast, 1 oz. lite muenster cheese

Snack: 17 almonds

Dinner: South Beach Diet "Chock-full-of-veggies Chili"

I liked this idea because basically you first calculate what your main food will be, then you have an idea of any extras you can have. The realization that I needed to fit more vegetables into the plan brought me to make my meat and cheese a lettuce roll up for lunch. Lots of veggies in the dinner will hopefully cover me the rest of the way for today. I have about 220 calories remaining, so I will keep in mind what I am going to add along the way.

Here is the final draft. I'll have to add 220 calories more but will figure that part out on the fly:

Breakfast: fluffy flax waffle, 1/2 tablespoon coconut oil, 1 Tablespoon fruit spread and 1/3 cup fresh berries

Lunch: "Wendy's" healthy chocolate shake, 2oz smoked turkey breast, 1 oz. lite muenster cheese, 1 large red lettuce leaf, slice of tomato and red onion, 1/2 tbs mayo.

Snack: 17 almonds

Dinner: South Beach Diet "Chock-full-of-veggies Chili'

I like the idea of planning early and checking to be sure you have the right amount of calories, veggies and protein and that everything is balanced out well. This will help me when I start adding in more grains as well because once I start that I want it at every meal. Additionally, I can change it as I go if I get to a meal and I want something different or different quantity, and I will be able to see if I can afford it or not.

Thanks for reading, and let me know what you think! What tracking ideas have worked for you? Do you plan ahead?

  Member Comments About This Blog Post:

SPEEDY143 6/10/2013 4:20PM

    emoticon idea but what's a "Wendy's" healthy chocolate shake????

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    I almost always do this to see where my calories are.

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Starting out my day --- the Sparkpeople Way!

Wednesday, June 05, 2013

Good morning, friends! This morning I doubled up my workout, running around the circle in my neighborhood and then doing a half hour on my elliptical. It feels really great to get in a good cardio workout today!

I just had a cup of non fat plain greek yogurt, 2 Tbs golden flax meal and a cup of boysenberries freshly picked this morning. I feel stuffed! Hopefully I won't get bloated and it filled me up sufficiently.

This morning I am going to make the South Beach Chock-Full-Of-Veggies Chili and put them into individual serving containers to freeze for my lunches. I did that with the spicy black bean soup and it helped me to eat well and to have a proper sized serving. If I had enough containers I would make that soup too so I could alternate. My containers are glass with a rubber seal. So handy to freeze, defrost and pop into the microwave come lunch.

Have a GREAT day everyone! emoticon

  Member Comments About This Blog Post:


    Sounds great!! emoticon

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WOUBBIE 6/5/2013 9:12PM


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CODEMAULER 6/5/2013 1:09PM

    It sounds like a terrific day in the making!

I love soups and chili. Maybe I need to make a batch and keep it ready for my lunches... you've got me thinking!!


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Finding Balance and the Spark Video Library

Tuesday, June 04, 2013

I have been enjoying my elliptical machine. Though I love to be outdoors and normally spend many hours each week doing trail run/walks with my dear running buddy or running the circle in my neighborhood, there are times when I can't get out. I also have an Achilles heel injury which gets worse with the pounding of the pavement and I can't run very fast at all. The elliptical helps me get in good cardio.

I was running into trouble last month and gaining fast because of my injury and the fact that I wasn't being careful enough with what I was eating.

Time and time again I find that I feel my healthiest when I am living a balanced lifestyle. I can't just exercise and I can't just eat healthy. I have to work at doing my best in both areas. Recently I found that if something happens, whether it is an injury, travel or whatever, to keep me away from my workouts, I need to scale back and be careful with my diet. Likewise, if I have a special occasion or a time period where I get away from tracking and eating carefully, I need to ramp up on my workouts. These are not the only two areas of my life that require balance. Social time with family and friends, time with God and helping others are all important as well.

I also want to mention that along with my elliptical workout this morning I decided to do a couple of videos from the Sparkpeople video library. I choose an 18 minute yoga workout and a ten minute crunchless ab workout. Both were worth my time and it was a fun, different way to keep my body moving and active. I look forward to trying more videos and I would recommend the video library to anyone who wants to try something different and get a little coaching right from your own home.

May you find balance in your day. I'm so glad we can do this together!


  Member Comments About This Blog Post:


    Sorry to hear about your running injury. It sucks when we get slowed down by something like that. I love the SparkPeople videos too. When I get bored with my strength training I find some of Coach Nicole's videos and try them out instead for a bit.

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    I haven't tried a sparkvideo but really need to.

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NEWKATHYNOW 6/4/2013 7:24PM

    Well said and well done to both Woubbie and you!

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WOUBBIE 6/4/2013 6:26PM

    So true. One of the reasons I'm deliberately taking my time to develop my healthier habits is so that I don't get out of whack in one direction or another and then burn out. Balance is key!


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A Year and a HALF later!

Tuesday, May 21, 2013

Hello friends! It has been over a year and a half since my last blog! I am reading through my old comments and am inspired by the enthusiasm of days gone by. In my last blog I was a year away from my fiftieth birthday and a climb up Half Dome was only a dream. Well, with great joy and thankfulness for good health my fiftieth was celebrated with my fourth half marathon and the twelve hour Half Dome climb. Unfortunately I have sustained an overuse injury to my Achilles tendon and my fitness level is changing. I still try to do my long, hilly walks but am finding that running is becoming more and more difficult. This is resulting in weight gain - I am burning fewer calories and have more time to sit around and/or eat. Bad exchange. I was on South Beach in April and lost ten pounds. Then, in March my fitness level dropped and I went off SB and my weight went up TWELVE pounds! I am not going to let this get out of control!

While I figure out what my new game plan is going to be I am back to my second day of South Beach, phase 1. I need to reconsider my fitness activities and duration and come up with a plan that involves healthy eating and smaller quantities. If I don't do this I am going to turn out like a guy who quits football after high school and becomes obese due to less activity.

I have some serious thinking to do about all of this and I'd love to hear any advice or suggestions! Please leave a comment or drop me a note on my wall. I need your support now more than ever! Thank you for reading, and may God Bless you along your journey to a healthy life style!

  Member Comments About This Blog Post:


    I'm also a person that has to do both exercise and diet too.

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SPEEDY143 5/24/2013 10:25PM

    This too shall pass... stay committed while you heal, and you will, then slowly ease into your beloved running emoticon emoticon emoticon emoticon

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PATTIE441 5/22/2013 5:49PM

    I think you are a total inspiration! emoticon I found an article/blog that I hope will be helpful. I think he touches on a lot of points you are looking for, and let me know if I can find more for you. emoticon emoticon emoticon emoticon

Comment edited on: 5/22/2013 5:50:20 PM

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CODEMAULER 5/22/2013 3:10PM

    Injuries really force nus to find fitness creatively. It may be time to re-think the approach. Do you have a community pool that you can use for a workout? Or maybe it's time to try yoga or some other non-running activity? Sometimes the change is enough to get the body back into shape and help you maintain your motivation.

Glad to see you out here!!

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    I wish I had words of wisdom for you! It is hard to be sidelined by an injury, do you have a doctor who can recommend activity? Or perhaps change what you are snacking on? I hope you find what you need while you heal!

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1/2 Marathons, 1/2 Dome and 1/2 a Century?

Wednesday, September 07, 2011

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My fitness level seems to be improving lately. This summer I scrambled through the business of traveling to Ohio for my son's wedding and then planning a large reception for the new couple here in our home town a month later. I made it to the gym and off on runs with Running Buddy a few times when we were both in town but my diet really took a hit. As much as I try, when I am not strictly on the South Beach "lifestyle" I gain and gain and gain. It doesn't stop! Just keeps going up! Well, now that I am home and we are back into the fall routine of school I am feeling more in control of taking care of me. The gym or a long morning in the hills with Running Buddy are how most days start and my diet seems to be getting better and better. I have less cravings, am eating very low carb and am not near as hungry all the time. It really makes all the difference in the world!

I am officially in training for my next half marathon. I'm tempted to say it will be my last but with my 50th birthday coming next summer I'm thinking it would be a great goal to accomplish once again next fall. Today Running Buddy and I met at the gym. We are working on getting her in shape for her annual trek up Half Dome. She came up with the greatest idea today - next July, we do it together for our birthdays. Our birthdays are two days apart. Six years and two days, lol, me being the older. I'm so grateful to have a friend that is willing to hang out with me and "wait up" for her old friend when I start lagging behind. I'm super excited about this new idea and will have to noodle it for a while. All the climbing sounds awesome but the "cables" where you pull yourself up and along between two rocks with nothing on either side between you and the valley bellow... Let's just say, I'm excited about the challenge and will think it over. Very carefully.

Thanks for reading! Have you ever done a major climb like Half Dome? I'd love to hear about it!

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  Member Comments About This Blog Post:

-HEALTHYAMY 9/7/2011 5:33PM

    I have never done a climb but I have done half-marathons. I am registered for one next spring on st patty's day weekend. I wish you luck with your training and success dieting. i was low carbing and fell off the wagon. I am starting over. It works the best and easiest to follow.


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