MODEL_BEHAVIOR   16,404
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MODEL_BEHAVIOR's Recent Blog Entries

Food Review: Amy's Veggie Loaf

Monday, January 21, 2008

This one gets an 8 out of 10 from me.

It was nice to have a variety of foods for under 300 calories, but the loaf itself was kind of a weird texture. I liked the gravy, and I mixed the veggies (which were really tender and sweet, THANKS AMYS!) into the potatoes.

I also made myself some french-style green beans with onion carmelized in some balsamic vinegar with cumin, thyme, and pepper... mostly because I knew this veggie loaf would not completely satisfy my taste buds.

I'll have this again, but its not a go-to favorite.

  


BODY DEFINING (Diet Plan)

Monday, January 21, 2008

DIET PLAN FROM THE BOOK BODY DEFINING BY ELLIOT DARDEN, 1996.

What I love about this diet plan is that even if I stray a little bit, I still have the guidelines to drastically reduce my calorie intake. Plus, I already know this agrees with my body and the routine is one that my mind adapts to easily. I think the fact that the author includes healthy amounts of fat in the diet, instead of cutting it out, really satisfies my taste buds.

Water-- try to superhydrate yourself by drinking lots of cold water (with ice cubes in it). The author of the book thinks that giving your body cold water forces it to work harder to keep you warm, therefore burning a significant amount of calories even when you aren't working out. It can be a little uncomfortable, but I find that it does seem to work. Besides, my skin usually clears up and I feel more alert when I drink enough water.


CALORIE BREAKDOWN
SEE MY SparkPeople Nutrition for January 20th for an example.

Weeks 1 and 2:
BREAKFAST 300
LUNCH 300
SNACK 150
DINNER 300
SNACK 150
TOTAL 1200

Weeks 3 and 4:
BREAKFAST 300
LUNCH 300
SNACK 100
DINNER 300
SNACK 100
TOTAL 1100

Weeks 5 and 6:
BREAKFAST 300
LUNCH 300
SNACK 50
DINNER 300
SNACK 50
TOTAL 1000



BREAKFAST 300 CALORIES

1. BAGEL (230 calories)
½ oz light cream cheese (30)
+ ½ cup orange juice (55)

2. CEREAL (1½ oz or 165 calories)
+ ½ cup skim milk (45)
+ ¾ cup orange juice (82)

3. SHAKE:
BANANA-ORANGE
Large Banana (100)
½ cup orange juice (55)
½ cup skim milk (45)
2 tbsp. wheat germ (66)
1 tsp. safflower oil (42)
2 ice cubes

CHOCOLATE OR VANILLA
1 packet of Carnation or Similar (100)
1 cup skim milk (90)
½ banana (50)
1 tsp safflower oil (42)
1 tsp malted milk powder (20)
2 ice cubes



LUNCH 300 CALORIES

1. SANDWICH
2 slices whole wheat toast (140)
1 tbsp Smart Balance (40)
Lean Protein (tofu/egg) (80)
1 oz fat free cheese (1 ½ slices) (50)
1 tsp Dijon mustard (0)

2. SOUP (240 calories)
1 slice Whole Wheat bread (70)


3. CHEF SALAD
2 cups lettuce (20)
2 oz lean protein (80)
4 slices tomato, chopped (28)
1 tbsp fat free dressing (6)
1 slice Whole Wheat bread (70)



AFTERNOON SNACK -- several choices.
You reduce your snack size every two weeks.

Here are some of my favorite snacks:
1 large banana or other fruit
1 apple (3-inch diameter)
1 cup nonfat yogurt
Luna Bar
Rice cakes

DINNER 300 CALORIES

1. TUNA SALAD DINNER
6oz light tuna (180)
1 tbsp light mayonnaise (50)
2 tbsp sweet relish (40)
¼ cup whole kernel corn
(sometimes I add bread -- 140 cals)

2. MICROWAVE DINNER (240 calories)
With skim/soy milk (60)


EVENING SNACK -- several choices.
You reduce your snack size every two weeks.

Here are some of my favorite snacks at night:
½ cup lowfat frozen yogurt
2 cups light popcorn

  


January 20th was a Perfect Day

Monday, January 21, 2008

Book Title: Body Defining by Ellington Darden, paperback. 1996. Purchased in a thrift store by mother-- this book changed my life in 1999, and I intend to change my life again with its help.

Today is my first official day back on a diet plan that I started years and years ago, and on which I succesfully lost 60 pounds and kept it off for years (before some health issues and prescriptions I was prescribed that basically put back on 50 of those pounds overnight).

Yesterday was my no-pressure "trial run", and it was very easy and satisfying. I can't believe I didn't stray out of the bounds of the diet, and I also felt like I was eating all day long. It was great. I'll write a separate entry about the specifics of the plan.

I think my calories tracked on SparkPeople is a little bit lower than what I actually ate, based on some of the preset calorie amounts in the database. SparkPeople is going to really help me see my results and feel like the effort isn't being wasted, and I am already thankful for that.

I spent a LONG time yesterday typing out the highlights for the plan to put on my refrigerator, in a binder with exercise charts and food logs, and also saved as a Google Document I can look at anytime I need to. I do plan on tracking everything with SparkPeople, also.

The premise is the same as SparkPeople's suggestions for me: Lower Caloric Intake, Eat Smaller Meals More Often, Drink More Than Enough Water... but this plan focuses on Super Slow Weight Training as a method for building muscle rapidly.

What I like about the diet is that I have a choice of about three things every day but those things never change. I can switch up dinner easily, but having breakfast and lunch basically stay the same over the course of six weeks is somehow comforting and easier to handle. For breakfast, there is a breakfast bagel, a banana and orange shake, and a shake made with a nutritional powder (I am using Carnation Instant Breakfast and I hope I can find the coffee flavored one somewhere, because that was my ultimate favorite last time). For lunch I can have a certain sandwich, soup with whole wheat bread, or a "chef" salad. These options sound delicious to me. Dinner I can do a frozen microwave meal, and given the number of great new items out there for vegetarians, this is going to be a cinch. Some of my favorite meals under 300 calories are by Amy's, or just having a Gardenburger meal. The other meal I can have for dinner is Tuna Fish.

The diet is actually (not surprisingly) geared toward someone who is NOT vegetarian, and I was not a vegetarian when I followed the plan last time. Therefore, I have to find substitutions that work for me and are equally as tasty and easy-to-prepare as the ones laid out in the book. I am opting to eat a little bit of fish during this period (6 weeks at a time, depending on how long I want to do it), because recently I have been really run down and seeing spots sometimes. I feel bad (emotionally) eating fish, but it seems to really help my iron and other levels. I also already know the plan works and I will compromise my own wants to get to where I NEED to be (healthier).

About the weight training:

"Super Slow" might sound super easy, but its not! Going super slow with dumbbells makes it harder, and insures that you will have time to make your movements with proper form. Each repetition should take about 15 seconds. For instance: 10 seconds up (positive), 5 seconds down (negative). I think I am supposed to do between four and eight repetitions on each exercise and the goal is to really exhaust muscles that I'm working.

I have to say I am a little nervous about people perceiving me as being weird at the gym if I am working out Super Slow!! I am going to do the dumbbell routine for the first six weeks, and then if I do the plan again, I will add in the weight machines at the gym.

I am also going to use the treadmill to try and walk every day that I can force myself there. "Last time" I lost so much weight, I had also added in a walking routine with a friend of mine. We walked on the boardwalk three times a week together for a few months. It was really awesome... to bad a treadmill in Jersey City is not the boardwalk on the beach in my home town. *sniff*

  


Keep going.

Tuesday, January 08, 2008

I have really had a lot of fun lately, getting things done that I have wanted to do for years... selling some vintage clothes online and using my sewing machine, for instance. I know that sounds weird in context of a weight loss journal, but I have a LOT Of energy lately when I get home from work, and its still a drag to get up in the morning, but I don't feel like I'm dying as I do so. :D

However, its like a daily battle. I can so easily give in to "I will just sit here, its easier to sit here than go to the gym." I went to the gym Friday night and then I skipped Saturday and Sunday. Why did I do that? Lol. The weekend is the easiest time to go to the gym and I should have taken advantage!!

So, I forced myself to go last night, even though it was a Monday and even though I had plans after work that kept me out until about 8:30 pm. I am really glad that I did.

I also have to say that its really disheartening watching myself in the mirror at the gym. Thankfully there are not mirrors EVERYWHERE like at some gyms, but I just didn't realize how big my stomach and thighs were until last night when I was stuck with a treadmill near the mirror wall. I was also wearing shorts, because its unseasonably warm up here in the Northeast.

Anyway, I wanted to cry. And when I got home, my boyfriend made a really stupid joke about my appearance (because I was bright red, sweating, and wearing a ridiculous headband) that kind of set me off. He is so encouraging of me, and he didn't mean anything mean-spirited by saying it, but it just echoed exactly what I had been battling out on the treadmill for the previous hour. Working out is such a mental thing.

I know I am doing something about my weight, building muscle and burning calories, and I shouldn't be discouraged, but the emotions that drive me to work out tend to leave me feeling angry and frustrated. I hate putting in the hard work, but I know I have to, so I end up feeling like a little kid that's being punished. I NEED to change this mindset.

I am just going to keep going, because I think its a hurdle I have to overcome.

  
  Member Comments About This Blog Post:

MODEL_BEHAVIOR 1/21/2008 11:41AM

    Yes I am finding that is so true.

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O_DEANNA 1/8/2008 10:21AM

    And I know you can overcome your negative mindset. Luckily, "they" say that exercise has a link to "happy chemicals" in the brain. The more you do it the more positive you'll become! Or at least that's my non-scientific understanding of it. :x Here's to all that energy!

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Motivation Factors

Sunday, December 30, 2007

My Major Motivation Points

Personal Appearance:
•Look better naked!
•Have my clothes fit better

Health & Fitness:
•Live longer
•Have more energy
•Climb stairs without being winded
•Not feel/get sick all the time
•Feel and be stronger


Friends, Family and Social Life:
•Do more active things with my spouse/siginicant other
•Kick off a new career
•Knock ‘em dead at my reunion!

Everyday Signs and Situations:
•Be more confident in myself, with better self esteem
•Walk into a room without feeling like people are staring
•Be a more confident public speaker
•Relax around other people and be myself
•Have people ask if I have lost weight
•Prove to myself that I can do it.

  


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