PLATINUM755   289,127
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PLATINUM755's Recent Blog Entries

You can do anything if you try!

Sunday, August 16, 2009

It has been so hot the last two days, I've been doing everything to avoid turning on the stove/oven, even minimizing the use of the microwave.

Pre-exercise: zucchini muffin with green tea
Breakfast: Cereal, milk, blueberries,
Snack: Bolthouse Farms Green Goodness and 1 lg Graham Cracker
Lunch: Lettuce, tomatoes, mushrooms, 1 oz cheese, sardines, homemade vinegarette, V8 Fusion Pomegranate Blueberry
Dinner: 2 slices whole wheat bread, peanut butter and jelly, Chocolate milk (Ovaltine with Lactaid Calcium fortified 2% milk)
Dessert: Kisses (1 serving)
Late snack: Kiwi (1 med)

Mission accomplished...within caloric/car, fat, protein range; fell a little short on potassium with only nutrients still working on foods to fill requirements, selenium.

YOU CAN DO ANYTHING IF YOU TRY! emoticon

  


It's all good!

Saturday, August 15, 2009

I lost my original entry, but this is a snapshot of a part of my journal...I've been working hard to pull it all together, and yesterday was as good as it gets.

Completed my exercise routine (strength and cardio total 180 mins split between a.m. and p.m. sessions)

WEIGHT (125)...138

DAILY GOALS:
Calories (1,550 - 1,900)... 1580
Carbs (202 - 292).............208
Fat ( 40 - 70)...................57
Protein (60 - 158)............79
Fruits/Veggies (5-7)..........8

DAILY NUTRIENTS WATCHED(goal....actual):
Iron, Fe: 100 - 150....53
Vitamin B-12: 100 - 200...282
Sodium, Na: 0 - 2,300...1,741
Calcium, Ca: 100 - 150...137
Cholesterol: 0 - 250...114
Vitamin C: 100 - 500...2,443
Vitamin B-6: 100 - 200...314
Vitamin E: 100 - 200...219
Fiber, total dietary: 25 - 35...25
Zinc, Zn: 100 - 200...177
Water, was 8 glasses/now 11: ...12
Potassium, K: 2,000 - 3,500...2,527
Magnesium, Mg: 100 - 125...152
Copper, Cu: 100 - 150...175
Selenium, Se: 100 - 200...101

OTHER WEEKLY/BI-WEEKLY GOALS:
Cigarettes (no more than 18)...14-18

SELF-NOTES based on Nutrition Feedback, SP Vitamin/Mineral Reference section, etal)
Here I note action items, like add FOLIC ACID/FOLATE to watch list; along with 'mental reminders' such as Vit C which seems high in my numbers above, but as a smoker it needs to be increased but watched so I can reduce as I work to eliminate smoking; additionally zinc and copper are not friend, the higher the zinc the less copper is absorbed.

The first entry provided more details in the SELF NOTE section and may magically re-appear (I've had this happen before but not often with blog entries)...but in keeping with my less stressful lifestyle, I have all the info in my journal...so emoticon....

Its STILL all good! emoticon

  
  Member Comments About This Blog Post:

NANCYLEE46 8/15/2009 1:42PM

    I wish I was as organized as you.
Nancy
C0-Moderator, DwD

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"You've got to believe...you can succeed"

Friday, August 14, 2009

I read the following from the Healthy Reflections email today and it touched me...and want to keep it for future reference. If you didn't have time to read it, do so now...I think you'll agree with the message.
"What we can learn about patience from a diamond

'Even if our efforts of attention seem for years to be producing no result, one day a light that is in exact proportion to them will flood the soul.' -- Simone Weil

Trying (but failing) to see your goals realized can be frustrating. Margaret Thatcher once said "You may have to fight a battle more than once to win it," and she was absolutely right. You've got to believe that you will succeed! Never admit defeat as long as time and effort remain. Our greatest asset is patience; our greatest weakness is throwing in the towel. Banish discouragement and feelings of impossibility by working hard, doing more, and not giving in! A diamond was only made beautiful after millions of years as a lump of coal." SP Healthy Reflections, dated 08/14/2009

You've got to believe!

  


It's your journey, tailor it to fit you!

Thursday, August 13, 2009

There are very few things where one size fits all...each of us are so beautifully unique...tailor your journey to fit your lifestyle, that is what will make it work.

  
  Member Comments About This Blog Post:

IAMLOVINGIT 8/14/2009 2:23AM

    You are so right. What works for me may not work for you. emoticon

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Walk it off and water it down!

Wednesday, August 12, 2009

Got stress?! Walk it off...the air will do you good mentally, physically and spiritually...THEN water it down...take that mountain and cut it down to management sizes! Life really was meant to be more harmonious...make it so!

  


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