Showing posts with label motivation. Show all posts
Showing posts with label motivation. Show all posts

Thursday, January 28, 2016

Seven Day meal plan, Day 4

Thursday, January 28
Breakfast according to plan
Kay's Naturals Honey Almond Cereal with 6 oz fat-free yogurt, 1.5 tbs ground flax seeds, 1/2 c berries, and 12 oz calorie free beverage.

Breakfast according to theMom
I started the day with my Honey Almond cereal. I used about 3/4 c of whole milk skipped the yogurt, flax seeds and berries.

Snack: 1 package Sweet Barbecue Snack Mix

Lunch according to plan
Amy's Tamale Mexican Pie, Kay's Chili Nacho Chips, and 12 oz calorie free beverage.

Lunch according to theMom
Kay's Chili Nacho Chips and a small helping of some left over Mexican flavored stuff (same as yestserday).  I estimated it to be about 1/2 c, and it had kind of equal parts beef heart or tongue (they had been cooked together) and refried beans; it also had a little bit of chorizo and a few bits of potato. I skipped the cheese today, in the hopes of staying within my caloric intake goals.  I also had two apples, which, according to my fitness pal is big calories.  So, ... oh well, still a good healthy snack.

Snack: 1 package Cinnamon Almond Cookie Bites.  I was so hungry when I was done eating lunch I had to have my cookies right away.  Seems like each day I get hungrier sooner.

Dinner according to plan
Salad with lemon juice, Kay's Crispy Parmesan Chips., and 12 oz calorie free beverage.

Dinner according to theMom
I had a big plate full of salad and over it I poured about two tablespoons of olive oil.  I skipped the cheese and stuck to carrots and cucumbers.  I also had my parm chips with it.

After the kids were in bed, my sweet Joseph brought me a glass of Gnarly Head Old Vin Zin.  I didn't have the heart to say no.  Or maybe I just didn't want to.  Added an extra 220 calories.

My fitness pal again had dire news.
Totals1,73815956941,67053
Your Daily Goal1,20015040602,30045
Remaining-538-8-16-33630-8
CaloriesCarbsFatProteinSodiumSugar
Sigh.  And again today, I did not extra exercise.  

Wednesday, January 27, 2016

Seven Day meal plan, Day 3

Wednesday, January 27
Breakfast according to plan
Kay's Naturals Honey Almond Cereal with 6 oz fat-free yogurt, 1.5 tbs ground flax seeds, 1/2 c berries, and 12 oz calorie free beverage.

Breakfast according to theMom
I started the day with my Honey Almond cereal. I did have John bring up the yogurt today.  It was vanilla rather than plain.  I used about 3/4 c of whole milk and an eighth cup or so of yogurt.  Forgot all about the flax seeds and berries.

Snack: 1 package Jalepeño Honey Mustard Pretzels

Lunch according to plan
Progresso Heart Healthy Chicken and Rice Soup, Kay's Chili Nacho Chips, and 12 oz calorie free beverage.

Lunch according to theMom
Kay's Chili Nacho Chips and a small helping of some left over Mexican flavored stuff.  I estimated it to be about 1/2 c, and it had kind of equal parts beef heart or tongue (they had been cooked together) and refried beans; it also had a little bit of chorizo and a few bits of potato.  Over this I sprinkled some home canned tomato sauce, a tablespoon or so of salsa, and about 1/8 c of grated mozzarella.

Snack: 1 package Honey Almond Cookie Bites.

Dinner according to plan
Salad with lemon juice, Kay's Lemon Herb Chips, and 12 oz calorie free beverage.

Dinner according to theMom
I had a big plate full of salad and over it I poured about two tablespoons of olive oil and 1/3 c grated cheddar.  I had my lemon herb chips with it.

And then later, since I had to serve treats for Bible Study, I sat down with the ladies and had a small piece of cake and one chocolate meringue cookie.  That kind of blew the calories way out the window.

My fitness pal had this dire news.

Totals1,908153821141,80468
Your Daily Goal1,30316343652,30049
Remaining-60510-38-49496-19
CaloriesCarbsFatProteinSodiumSugar
I'm thinking I ought not to have had the cake.  But I did do my whole pilates mat workout this morning for the first time in, ... well, ... maybe a year.

Tuesday, January 26, 2016

Seven Day meal plan, Day 2

Tuesday, January 26
Breakfast according to plan
Kay's Naturals French Vanilla Cereal with 6 oz fat-free yogurt, 1.5 tbs ground flax seeds, 1/2 c berries, and 12 oz calorie free beverage.

Breakfast according to theMom
I started the day with my French Vanilla cereal. Stil didn't get downstairs to get my yogurt.  I used about 3/4 c of whole milk instead. Forgot all about the flax seeds and berries.

Snack: 1 package White Cheddar Krunchees.

Lunch according to plan
Weight WAtchers Smart ones Lemon Herb Chicken Piccata, Kay's Lemon Herb Chips, and 12 oz calorie free beverage.

Lunch according to theMom
I cheated and had the Crispy Parmesan chips that were supposed to be for supper with my lunch.  With them I ate the left overs from a spinach egg thing I made the other day.  The original was spinach and onion roasted in my cast iron skillet, with eggs poured over and roasted until set.  Over this I set slices of muenster cheese.  So today, I had about two eggs and the spinach and cheesy goodness that was with it.

Snack: 1 package Cinnamon Almond Cookie Bites.

Dinner according to plan
Salad with lemon juice, Kay's Crispy Parmesan Chips, and 12 oz calorie free beverage.

Dinner according to theMom
I had a big plate full of salad and over it I poured about two tablespoons of olive oil, 1/3 c grated cheddar, 1/4 c black beans, and a small can of tuna in water.  And I had my lemon herb chips with it.  It really filled me up.  I was wishing I had prepped less.  But then I was hungry again within an hour.  

According to Myfitness pal, my day looked like this
Totals1,567113821121,91922
Your Daily Goal1,36417145682,30051
Remaining-20358-36-4438129
alkCaloriesCarbsFatProteinSodiumSugar
According to theMom, I think I did OK.  I did some floor exercises this morning and Joe and I walked to the bank later in the day.  Plus I walked to and from work, as usual.  

Seven Day meal plan, Day 1

Monday, January 25
Breakfast according to plan
Kay's Naturals Apple Cinnamon Cereal with 6 oz fat-free yogurt, 1.5 tbs ground flax seeds, 1/2 c berries, and 12 oz calorie free beverage.

Breakfast according to theMom
I started the day with my Apple Cinnamon cereal.  My yogurt was in the downstairs fridge, so I used about 3/4 c of whole milk instead.  Forgot all about the flax seeds and berries.

Snack: 1 package Cinnamon Toast Pretzels.

Lunch according to plan
Progresso Reduced Sodium Garden Vegetable Soup,  Kay's Chili Nacho Protein Chips, 12 oz calorie free beverage.

Lunch according to theMom
I got mixed up and thought salad was for lunch.  So on the way out the door to take Clara to the dentist, I grabbed the Chili Nacho Chips (they are quite tasty, I might add, I think one of my favorite Kay's snacks), a bunch of celery sticks, and an apple.

Snack: 1 package Honey Almond Cookie Bites.

Dinner according to plan
Salad with lemon juice, Kay's Lemon Herb Chips, 12 oz calorie free beverage.

Dinner according to theMom
I served the family Huevos Rancheros, so I figured eggs and tomatoes is pretty healthy.  Home canned tomato sauce, homemade taco seasoning mix, eggs.  I had two eggs and a spoonful of sauce over my Lemon Herb Chips.  I added about 1/3 c of grated cheddar cheese and a small spoonful of Salpica Habnero Lime salsa.

According to Myfitness pal, my day looked like this
Totals1,35111668891,56939
Your Daily Goal1,20015040602,30045
Remaining-15133-27-287305
CaloriesCarbsFatProteinSodiumSugar







Besides my regular walk to work and walking around the mall to a few stores, I didn't exercise, so I didn't count anything in that regard.

According to theMom, I think I did alright.  I was busy all day, so I didn't feel hungry.  But it was kind of hard to watch Clara eat that Pizza I got her at the mall after her dentist appointment.

Food and Nutrition, 2016 style

Ok,  yes, ... this makes me laugh.   Laugh at myself.  Because it's so, ... ludicrous.  Not ludicrous in general, for everyone.  But ludicrous for me.  Considering my whole homemade foods/slow foods/kind-of-sort-of-natural foods preferences.

I work at a place called Kay's Naturals.  They produce and market processed snack foods.  High protein, low glycemic, gluten free snack foods.  But still grab and go processed snack foods.  This kind of food is not generally in my scheme of cooking and providing food for my family.  And it's definitely not in my budget for providing food for my family. And I find word "natural" kind of ironic.

But I do realize that there is a market for such foods.  And if people want them, if they provide a marketable consumer good, hey, go for it.  And do it well.  Which I think Kay's does.

In that spirit, I tell people about our products.  I take samples home to share with those who might be interested.  (It's part of the marketing at Kay's to allow their employees to do this.  I'm not stealing.  Just saying.)  And I sample them myself, so I can make suggestions to those who ask.  I've been working there about six weeks and I've not yet sample all 19 of their products, so it's not like I'm pigging out on them or anything.

Besides making high protein, low glycemic snack foods, Kay's also makes and markets 3- and 7- day meal plans.  These meal plans include individual sized servings of Kay's snacks throughout the day plus suggested foods to complete the meal while keeping the lowcarb, high protein aspect.  I think they are also low fat.  My understanding is that since most people eat much junk food and high-carb, highly processed foods anyway, this plan gives a framework someone could use as a foundation to start to eat healthier, and maybe lose some weight.  These meal plans can also be a useful tool for those with blood sugar issues, since they have a low glycemic index, and snacks are included throughout the day.

A few people at work had been talking about (procrastinating over) doing a 7-day plan.  I decided to do it, too, and we decided that this is the week.  If it goes well, the sales staff can use our experience with it in their promotions.

This is Day 2.  I'm eating my Cinnamon Almond Cookie Bites as I type.

Getting back to my original sentence about this whole business making me kind of laugh to myself, here's the deal.

While on the seven day meal plan, we can eat as much fresh vegetables as we choose.  There are a variety of acceptable fruits that can be eaten at certain times of day.  The rest of the plan is as follows.

For breakfast each day we have a Kay's cereal and some lowfat yogurt.

1) Yes, I'm in a breakfast cereal rut.  And yes, an argument could be made that the high protein cereals from Kay's are better than the pencil shaving stuff we have been eating until theMom gets her act together (store brand Cheerios, Rice Krispies, Corn Flakes, Corn Chex, and an occasional bag of Golden Puffs).  Ideally, when I'm in the groove, I prepare a hot cereal, eggs, potatoes and meat, or a homemade low sugar baked good.  I would not consider cold cereal for a "jump start your healthy eating" plan.

2) Nonfat vs regular yogurt?  I'd much prefer to have those 8 grams of good dairy fat than the pectin to hold the yogurt together.  And their suggestion of low sugar?  When I'm in the groove I make my own plain old white unflavored yogurt.  But these days I've been splurging and buying the quarts of plain yogurt.  I am so used to it, forget that some people use the word yogurt to mean something flavored and sweetened.   When the kids have friends over and I serve yogurt, they sometimes wonder what it is.

Midmorning snack.  A Kay's individually packaged processed snack.  I rarely eat a midmorning snack.  So here I am on a "diet" (oh, I mean meal-plan), and I'm eating a midmorning snack.

The noon meals consist of some sort of processed convenience food plus the Kay's product, a high protein chip or puff or snack of some sort.  The suggested pre-packaged entrees are a variety of Progresso soups, a Weight Watchers or Amy's frozen selection.

I confess, I did buy a handful of store bought soups during the the first month or two after our recent move.  But besides that, I can't tell you when the last time was I bought canned soup.  And frozen entrees?  I do buy an occasional pack of frozen burritos when I know Joe's going to be gone.  Frozen pizzas during the first months following our move.  And for my first week of work.  Before our gluten-free days (when I only had five or six kids to cook for) I'd allow myself the indulgence or luxury of one meal of fish sticks, one meal of corn dogs, one meal of frozen ravioli, and one meal of frozen pizza each month.  That was our big "naughty" eating.

And here I have a healthy eating meal plan that wants me to use these foods.  I looked at the frozen foods section at Wal-mart, but I just couldn't get myself to spend our family's money on any of the suggested items.  I'll fill in with other high protein, low carb home cooked items.  But I can't promise they'll be lowfat.

Mid-afternoon snack.  A Kay's individually packaged Cookie Bites.  Oh I'm loving this diet!  Cookies every afternoon!

And for supper I'm supposed to eat a big salad with lemon juice for dressing, topped with the Kay's recommended chip for the meal.  I confess I'm still using my olive oil.  Another healthy fat. (There's a note in the pamphlet that warns, "1 tbs of olive oil is 120 calories."  Oops.)  I almost always use plain olive oil for salad dressing.  I'm so used to it I think nothing of it.  When my big kids come back home or especially when they bring friends, they have to dig around to see if there's any dressing around.  Sometimes we do have it, if some church member has given us some or if there is some left from a church function that they want to get out of the church fridge.  I'm going to make a mental note to make some more exciting homemade dressing when they come next.

100 calorie treat in the form of a healthy snack.

Oh yes, I almost forgot, we're encouraged to drink as much calorie free beverage as we want: diet soda, sparkling water, or bottled water.  I'd love to be able to justify drinking a few cans of sparkling water now and then.  Again, another one of those things that makes me think, "Wow, I get to have a LaCroix?"  But for the budget, I think I'll stick to plain old tap water with a few cups of plain black coffee thrown in.  I hope that's OK.

So that's the meal plan.  I don't doubt I'll lose weight.  But not because of eating healthier.  Rather it will be because I'm paying attention to portion size and carbs.

If I have time, I'll do a little write-up for each day, what I've done and what I've changed.  And I'll be sure to report any weight lost during the week.

And a final note because I've become so insecure these days about how I write things, I mean no disrespect toward those who eat and cook differently than I do.  I realize I have notions regarding food and health that might be strange or extreme to many.  I realize that cooking and budgeting for all of us mandates us to live more simply and to limit our discretionary food and beverage purchases.  And I also realize that even with my high standards for what and how I cook, I certainly do not do it perfectly.  I just lately feel like I'm kind of sort of getting back my brain and organization enough to cook well after all the chaos of our last year.

Friday, October 2, 2015

30 day challenge update

I'm not doing so very well at doing 30 consecutive days of exercise. But I am moving more than I might have with out the challenge.

The big news is that I have a new walking partner and we've been doing long kind of slower walks and getting fresh air and good visits and putting on miles.  Both of us have been using Map My Walk at the Under Armour fitness site.

Here are my stats for last three days.

Wednesday 4.5 miles


Thursday 4.96 miles


Friday 4.49 miles

Thursday, September 17, 2015

Day 2 of the 30 day challenge

I chose this Chris Powell Level 1 Beginners Workout today.



This video first caught my eye because the participants appear to all be at least a bit overweight as am I. 

"If they can do it, so can I."   Being as out of shape as I currently am, I have had trouble doing even the beginning exercises on some videos.   I was optimistic.  

But as the video started, Mr. Powell went through the lineup of participants, and all but one had lost significantly large amounts of weight over the past year.  The only one who had not lost a substantial amount of weight was a friend of his who was just visiting.  


"Oh no!" thought I, "Even if they're overweight, they are probably more fit than am I." 

I wondered if I'd be able to keep up after all. 

And I'm happy to say that, yes, I was able.

What I really liked about this video is that it really, truly is for beginn
ers. For those with significant motion loss due to obesity or age or other factors. 

One of the movements is simply getting down to the ground on all fours and getting back up, and repeating that.  He constantly reminded the viewers about the weight lost that the other participants had managed, and that at first they too had trouble with such basic movements.  

I think this would be a great starting point for someone with severely limited motion, strength, and cardio ability.  

Wednesday, September 16, 2015

Day one of my new 30 day challenge

I'm starting a 30 day challenge with my friends.  Each day, for 30 days, I have to do some sort of exercise.  Something I can claim as fitness related.  Today I did  this exercise video.  It's a perfect way to start, since I'm so stiff and immobile  these days.






Tuesday, June 3, 2014

A morning walk

To the Clearwater River
I took a walk today.  Google tells me I went 1.8 miles down the road and 1.8 miles back.  

The first mile or so was wonderful.

I listened to the birds sing. 

I heard Gayle's cattle lowing. 

And I was heartened by the gentle soughing of the summer breezes.

I watched the flock of ducks lift off from the wet spot in Ryan and Tyler's field.  I listened to them calling to each other as they circled around briefly, only to land again further on.

I was stalked by a killer bird.  Not really, of course.  But I don't know for sure what kind of bird it is.  But each year, those things drive me nuts.  When they have a nest near the road, they swoop and dive to frighten away anyone who comes near.   And they are quite large.  With a big, long, frightening looking beak.  The kind of resemble a woodcock, but bigger, and with longer legs.  The last few years there have been so many of them dive-bombing anyone who walks along the road.  The one today was not too unnerving.  He or she circled above me squawking and fretting.  But thankfully, I must not have a scary enough threat for the bird to need to resort to the dive-bomb technique.

I don't know what it is with me these days.  I used to be energized by exercise.  But now it just drags and drags.  It's all I can do to make myself keep taking each step and continuing on.  One more step, Mary.  One foot in front of the other. 

I sorely missed my walking ladies this morning.  We usually just do three days a week, but I'm trying to get in five days of exercise each week.  So that leaves me walking alone on some days.  And I find the steps drag by terribly on those days.
. 
But so it goes.

The first part of today's walk was tolerable, because of all the novelties.  I was listening to all the fun summer sounds.  I was breathing the lovely summer air.  I could see the blue sky after several gloomy days, and feel the warmth of the stregthening sun.

Then I started to get tired and bored; and I just wanted to be done.  I felt like a spoiled child. 

"Whyyyyy can't I just be home.?"

"Whyyyyy am I doing this anyway?"

But I wasn't yet to the bridge.  That's where we ladies usually turn around when we walk to the south.  If we're feeling wimpy, though, or pressed for time, we might turn around at the mile road a short distance before the bridge.  That point is 1.5 miles from home, so we get a three mile walk. 

Which is good.  Better than nothing.  And today, since I was alone, I really wanted to turn around there.

Just when the temptation to turn around was pulling strongest, though, I saw an approaching car.  As is typical around here, I waved as the car passed.  But instead of a neighborly wave back, the driver gave a friendly tootle on her horn. 

And I realized it was Louisa.  My Louisa.  My steadfast oldest daughter coming home from her night shift at McIntosh Senior Living Center. 

And that gave me the motivation to carry on.  If Louisa can work all night long, caring for others, and still drive her thirty miles home, I can make it walking those extra few hundred yards on a beautiful sunny morning.

Eventually I did make it to the river.  It was somewhat more interesting than usual this morning.  Because of all the recent rains, the sloughy areas nearby were draining into the river.  And making a rushing sound.  I could almost imagine that the brown sluggish muck that is called the Clearwater River was a clear and shallow mountain stream franticly traveling over round stones and jagged rocks.  

First I peered over the east side of the bridge.  Nothing much to see, but I took a moment to enjoy the sound.  The west side is more picturesuqe.  One this side there is a home nearby.  The river takes a graceful curve.  There is an area of trees branching along this part of the stream.  One can imagine a mystery or two waiting in the unexplored hidey holes along the shoreline.

And today, today!  I saw something I'd not seen before.  Flowing from grasses to the north came two small streams.  Very little streams, mind you.  I could just see the paths where the water had thinned out and washed down the grasses.  Two small streams.  Perhaps each only six or seven inches across.  The grasses still arched over these streams, so that although I could tell where the water was running through, I could not see the water.  I could hear the water rushing down the five or eight foot drop from the level of the prairie down into the river.  At the mouth of one of these small streams the grasses opened up.  The stream widened out a few more inches.  I descried the flowing waters.  Minute ripples and eddies at the confluence of the wetland run-off and the river. 

I peered at this little world.  I imagined it in miniature.  Hmmm, maybe I me an I imagined it enlarged.  As if I was in miniature.  The size of a small bird,perhaps.  Then this little world would resemble the mountains and valleys and waterfalls of my native Washington.

But the romance only lasted a moment.  Imagination can only go so far.  I breathed deeply of the last vestiges of the fading notion, so that I could carry it with me along my way. 

I turned homeward. 

For the 1.8 mile walk home again.

I was treated to one new sound on the way home.  At first I was perplexed. Why is the blackbird on the wire making such a strange noise?  It was like a small growl or a scritching sound. 

But it was a trick of the morning air.   The sound was really coming from below.  From the waters of the roadside ditch.  It was the croaking of a frog or toad, singing his morning serenade. 

"Scrrrr-itch.  Scrrrr-itch.  Scrrrr-itch."

A half mile or so further on, a whole host of frogs sang to me from the ditch as I passed by.  Such a fun sound.  I looked at that ditch, green with the new growth of grasses and cattail.  The water reflected the blue of the summer sky.  I spied not a hint of the amphibian villagers that were singing to me.  They were there somewhere.  Perhaps hundreds of them.  Hidden among the springtime stems and leaves.

All too soon, I was past Frogtown.  My steps once again began to drag.  And I realized again, with chagrin, that I am growing old.  Instead of feeling invigorated by my morning walk, I simply wanted to be home.  I craved it.  I could feel my feet aching.  My shoulders hunching in fatigue.  

It would have been different with my walking ladies, but Tuesday is not our walking day.  When I have those ladies along, I can walk and walk.  We talk and talk.  And encourage each other with our friendship.  And before we know it, we've finished our miles or minutes, or whatever our goal for the day. 

As I neared home today, I could make out something out of place in the driveway near Matt's truck.  One of the girls, I supposed.  I kept my eyes on that blur.  And soon I could perceive motion.  Whichever child it was appeared to have seen me nearing also.  She came down the driveway.  And began to cross the church parking lot. 

By that time, we were near enough to wave.  When we got near enough to holler to each other, Stella said, "I'm trying to see if my baby steps or your big steps will win."

And so began our little game.  I lengthened my stride just a bit.  When she saw that her baby steps were not going to get her to the mailbox in time, she also lengthened hers.  A few more strides and we were still neck in neck.  I ran.  She ran.  And my longer legs got me to the mailbox one stride before she arrived. 

We laughed.  And hugged.  And smiled.

And walked hand in hand, back through the parking lot, up the driveway, toward the house.

It's good to be home.