Thursday, December 2, 2010

Advice from My Favorite Dietician

I do use a half-packet of Truvia and half a packet of sugar and creamer in my coffee; I'm not manly enough to drink it black.  Try adding some weights or strength training, it is supposed to help burn more calories.  Also, you might want to do some short bursts of running or jumping rope instead of just staying on the treadmill for 45-60min...



Ya gotta love a diet plan that includes coffee!
 
Sounds VERY low carb!  I have been eating lots more carbs. 
I have been eating 5 times/day (following 6 week body makeover)
I lost 15 pounds...but have been stuck for quite a while....like months!
 
I try to exercise every work morning for 45-60 minutes on the treadmill-it depends on how many times I hit the snooze.  I don't do any strength training or at least it doesn't seem like it... because I kinda do like you...I just do a few situps or pushups or squats during commericals. 
 
This is what I have been eating:
breakfast- (2oz lean protein and 1/2cup low sugar fruit)
usually either egg whites and pineapple or smoothie made with egg whites and strawberries
snack (2oz lean protein and 1/2cup low sugar fruit)
usually either egg whites and pineapple or smoothie made with eggwhites and strawberries
lunch (2oz of lean meat, 1/2cup of complex carb, veggies)
usually salad w/balsalmic vinegar, chicken and either brown rice or sweet potato
snack(2oz of lean meat, 1/2cup of complex carb) packet of oatmeal with egg white cooked in it
supper(2oz of lean meat, 1/2cup of complex carb, veggies)
usually salad w/balsalmic vinegar with chicken and either brown rice or sweet potato or sometimes I have steamed veggies instead of salad
 
Do you sweeten your coffee? or use creamer?




My best advice is this (as this is what I do to be so fabulous-ha ha ha):
 
breakfast:  egg whites or egg substitute scrambled with vegetables (onion, tomato, peppers, mushrooms) sometimes I eat regular scrambled eggs or egg whites scrambled with bacon or sausage and COFFEE of course
 
lunch:  usually a salad with some type of meat (turkey burger, chicken) and a reasonable amount of regular (not fat-free or low calorie) dressing with water or unsweet tea -or- some type of lean meat and vegetables
 
snack:  usually celery and a little peanut butter or a ham sandwich made on the bread that says it has only 5 grams of carbohydrate per serving with a little mayo or mustard
 
supper:  meat and vegetables, meat and salad, or pretty much whatever I have around to cook.
 
**I do splurge on holidays and birthdays**
 
Exercise:  I try to exercise at least 5 days a week, but I do it sneaky so that I don't really notice it.  I exercise in front of the TV at night, but only during commercials.  I try to do some type of cardiovascular exercise during at least 4 commercial breaks (I have an elliptical machine) and I do some type of sit-ups, weights, lunges, etc... during 4 other commercial breaks.  If it is nice outside, I'll try to walk or jog if I have eaten REALLY bad things and need to be punished.  Pretty simple.
 
I DO NOT use any diet drinks or artificial sweeteners.  I do use a little Truvia and very little added sugar.  Besides coffee, I mostly drink unsweet tea or water.
 
I hope this helps, to be perfectly honest I have lost 15 pounds in just a couple of months doing the above.  Let me know if I can be of further assistance!



Don't take this 'dirty' but I want your body!
 
Seriously, I would like for my body to go through some seriously changes before my wedding day.
 
If you will give me a diet and exercise plan, I will follow it.  After my success, you can write a book and get rich.
 
(I know it is not possible to look as good as you...but I would welcome improvement)
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Reverse Chronological

My 15 week journey to Valentines Day…
Dec 4 (163.4)
Breakfast (630) (smoothie)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Toning ()
Water (ounces)
POP (yes or no)

Dec 3 (162.4)
Breakfast (530) (strawberry smoothie)
Snack (time) (strawberry smoothie)
Lunch (time) (cafeteria tilapia, mixed veggies, turnip greens)
Snack (time) (1 pkt harvest oatmeal egg whites)
Supper (time) (1 corn muffin, country chef salad, vinegar)
Snack (time) (what)
Walk (45 minutes)
Toning (very little)
Water (100+)
POP (yes)

Dec 2 weight (163.8)Breakfast (530) (strawberry smoothie)
Snack (845) (strawberrie smoothie)
Lunch (time) (broccoli, 1/4c brown rice, tilapia )
Snack (time) (1pkt nut harvest oatmeal w/ egg white)
Supper (time) (baked pot butter sr cr., salad w/ ranch, hawaiian strength at Coltons)
Snack (time) (drank international delight)
Walk (45min)
Toning (am did some toning)
Water (100)
POP (no) 

Dec 1 (164.4)
Breakfast (time) (what)
Snack (time) (Strawberry Smoothie)
Lunch (time) (chicken from salad bar, big bowl of mixed veggies, ice cream sandwich)
Snack (4pm) (2 big spoons of peanut butter)
Supper (630) (birdseye steamfresh salmon honey terragon with rice)
Snack (time) (several cups of international delight coffee and 8 ginger snap cookies)
Walk (no, I had a heachache)
Toning (lots of toning while watching TV and cleaning house) 
Water (100+)
POP (no) 

Nov 30(164.4)
Breakfast (5:30) (Atikins bar)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Water (ounces)
POP (yes o no) 

Start weight on November 29th: (      )
Breakfast (5:30am) (Atkins Protein Bar)
Snack (8:30am) (eggs, 2 strips bacon, 1slice wheat toast)
Lunch (11:45am) (stuffed chicken, cabbage, mixed veggies)
Snack (3:15) (chicken, marinated mushrooms, marinated veggies)
Supper (6:45) (walmart chicken ceasar salad)
Snack (8:00) (shared chocolate thing from the flour shop)
Notes Cup of international delight at bedtime
Walk (45 minutes)
Water (ounces)
POP (no)




Dec 3 ()
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Toning ()
Water (ounces)
POP (yes or no)



Christmas Goal weight: to be determined Monday
Dec 05= (weight) (loss) (days walked)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Water (ounces)
POP (yes or no)Dec 6  163.8
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Water (ounces)
POP (yes or no)Dec 7 162.8
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Water (ounces)
POP (yes or no)Dec 8
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Water (ounces)
POP (yes or no)Dec 9
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Water (ounces)
POP (yes or no)Dec 10Dec 11
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Water (ounces)
POP (yes or no)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Water (ounces)
POP (yes or no)Dec 12= (weight) (loss) (days walked)
Dec 13
Dec 14
Dec 15
Dec 16
Dec 17
Dec 18
Dec 19= (weight) (loss) (days walked)
Dec 20
Dec 21
Dec 22
Dec 23= (Beginning of Christmas weekend)
(Record weight in morning)
Dec 24
Dec 25
Dec 26
Dec 27= (Record gain stay on plan till Dec 30th at least)
Try to start back on 26th.
Dec 30= (Record morning weight)
Try to stay as much on plan as possible today
Dec 31
Jan 1
Jan 2
Jan 03= First day full on POP till Valentines Day.
(Choose a Valentine goal today)
Jan 4
Jan 5
Jan 6
Jan 7
Jan 8
Jan 9
Jan 10 = (weight) (loss) (days walked)
Jan 11
Jan 12
Jan 13
Jan 14
Jan 15
Jan 16
Jan 17 = (weight) (loss) (days walked)
Jan 18
Jan 19
Jan 20
Jan 21
Jan 22
Jan 23
Jan 24 = (weight) (loss) (days walked)
Jan 24 = (weight) (loss) (days walked)
Jan 25
Jan 26
Jan 27 Jan 28
Jan 29
Jan 30
Jan 31 = (weight) (loss) (days walked)
Feb  1
Feb 2
Feb 3
Feb 4
Feb 5
Feb 6
Feb 07 = (weight) (loss) (days walked)
Feb 8
Feb 9
Feb 10
Feb 11
Feb 12
Feb 13
Feb 14 = (GOAL) (weight) (loss) (days walked) GOAL DAY!!!!!
Feb 15 = (weigh and decide on next goal)

Total Loss between November 29th and February 14th _________
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Monday, November 29, 2010

My 15 week journey to Valentines Day…

My 15 week journey to Valentines Day…

Start weight on November 29th: (      )
Breakfast (5:30am) (Atkins Protein Bar)
Snack (8:30am) (eggs, 2 strips bacon, 1slice wheat toast)
Lunch (11:45am) (stuffed chicken, cabbage, mixed veggies)
Snack (3:15) (chicken, marinated mushrooms, marinated veggies)
Supper (6:45) (walmart chicken ceasar salad)
Snack (8:00) (shared chocolate thing from the flour shop)
Notes Cup of international delight at bedtime
Walk (45 minutes)
Water (ounces)
POP (no)

Nov 30(164.4)
Breakfast (5:30) (Atikins bar)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Water (ounces)
POP (yes o no) 

Dec 1 (164.4)
Breakfast (time) (what)
Snack (time) (Strawberry Smoothie)
Lunch (time) (chicken from salad bar, big bowl of mixed veggies, ice cream sandwich)
Snack (4pm) (2 big spoons of peanut butter)
Supper (630) (birdseye steamfresh salmon honey terragon with rice)
Snack (time) (several cups of international delight coffee and 8 ginger snap cookies)
Walk (no, I had a heachache)
Toning (lots of toning while watching TV and cleaning house) 
Water (100+)
POP (no) 

Dec 2 weight (163.8)
Breakfast (530) (strawberry smoothie)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no) 

Dec 3 ()
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Toning ()
Water (ounces)
POP (yes or no)

 Dec 4 ()
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Toning ()
Water (ounces)
POP (yes or no)
Christmas Goal weight: to be determined Monday

Dec 05= (weight) (loss) (days walked)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Water (ounces)
POP (yes or no)Dec 6
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Water (ounces)
POP (yes or no)Dec 7
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Water (ounces)
POP (yes or no)Dec 8
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Water (ounces)
POP (yes or no)Dec 9
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Water (ounces)
POP (yes or no)Dec 10Dec 11
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Water (ounces)
POP (yes or no)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45 minutes)
Water (ounces)
POP (yes or no)Dec 12= (weight) (loss) (days walked)
Dec 13
Dec 14
Dec 15
Dec 16
Dec 17
Dec 18
Dec 19= (weight) (loss) (days walked)
Dec 20
Dec 21
Dec 22

Dec 23= (Beginning of Christmas weekend)
(Record weight in morning)
Dec 24
Dec 25
Dec 26
Dec 27= (Record gain stay on plan till Dec 30th at least)
Try to start back on 26th.
Dec 30= (Record morning weight)
Try to stay as much on plan as possible today
Dec 31
Jan 1
Jan 2

Jan 03= First day full on POP till Valentines Day.
(Choose a Valentine goal today)
Jan 4
Jan 5
Jan 6
Jan 7
Jan 8
Jan 9
Jan 10 = (weight) (loss) (days walked)
Jan 11
Jan 12
Jan 13
Jan 14
Jan 15
Jan 16
Jan 17 = (weight) (loss) (days walked)
Jan 18
Jan 19
Jan 20
Jan 21
Jan 22
Jan 23
Jan 24 = (weight) (loss) (days walked)
Jan 24 = (weight) (loss) (days walked)
Jan 25
Jan 26
Jan 27 Jan 28
Jan 29
Jan 30
Jan 31 = (weight) (loss) (days walked)
Feb  1
Feb 2
Feb 3
Feb 4
Feb 5
Feb 6
Feb 07 = (weight) (loss) (days walked)
Feb 8
Feb 9
Feb 10
Feb 11
Feb 12
Feb 13
Feb 14 = (GOAL) (weight) (loss) (days walked) GOAL DAY!!!!!

Feb 15 = (weigh and decide on next goal)

Total Loss between November 29th and February 14th _________
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