csm3’s BodyBlog

Happy Valentine’s Day!  Today was my cheat day and I enjoyed every moment of it.  I am not going to write down what I ate and drank but will resume tomorrow.

One thing I realized is that by having a cheat day, it will help me be even more disciplined while dieting.  My goal is to make it a cheat meal instead of a whole cheat day.  That will come with time as I improve my dieting. 

Just to let you know that I am going out tonight and may have ONE drink;)  I will try not to unless I get talked into a shot of Patrone…just being honest.

• wake up:  16oz water
• 9:25am:  2 hard boiled eggs
• 10:00am:  bowl of oatmeal
• 10:35am:  16oz water
• 12:45pm:  cup brown rice; baked chicken
• 1:00pm:  16oz water
• 3:00pm:  cup coffee with milk instead of just water
• 5:30pm:  slices of turkey; string cheese; 1/2 cup califlower; 3 strawberries
• 8:30pm:  Light & Fit Yogurt; Tea

Approximate Totals:  1050 calories, 40g fat, 1380mg sodium, 20.5 sugar, 81.5g carbs, 83.5g protein

Lesson learned:  Still need to drink more water throughout the day; sugar is lower today than it has been in the past (YES!); ugh sodium; calories seem low to me and I was hungry by the end of the night. 

I’ve decided to start posting my body fat measurements every other Friday.  This is another way for me to stay motivated and track my progress. 

• Chest: 6mm
• Bicep: 6mm
• Midaxillary:  6mm
• Abdominals: 8mm
• Suprailiac:  6mm
• Thigh:  16mm
• Calves: 8mm
• Subscapular:  10mm
• Lower Back:  10mm
• Tricep:  8mm

Lesson Learned:  I really need to work on my legs.  That is the area that I am most self-conscious about.  Regardless, I am excited about my measurements so far and will continue to improve.  I also want to add more muscle and definition.  Will post pictures later today.   

• 8:13am:  half scrambled eggs; cup grits (plain)
• 11:10am:  16oz coffee (half decaf, half regular)
• 12:30pm:  turkey, provolone, spinach leaves, deli mustard on soda crackers; 1 banana
• 3:10pm:  protein shake
• 5:37pm:  8oz bottom round steak with onions; half cup green beans; half cup broccoli
• 740pm:  16oz water; one strawberry dip in natural honey (this was to fight the urge to eat one of the chocolate chip cookies I made for my kids)

Approximate totals:  1220 calories, 39.5g fat, 936.5mg sodium, 25g sugar, 89.6g carbs, 108.6g protein

Lesson learned:  I need to balance out the portions of my meals better; Need more water; Not eat steak so often during the week?

• Wake up:  16oz water
• 8:40am:  egg whites scrambled with green peppers and onions; half cup oatmeal
• 10:09am:  16oz water
• 11:35am:  flat steak with adobo seasoning; salad with spinach leaves, strawberries, califlower, string cheese, balsamic vinegar, oregano, nutmeg
• 2:17pm:  16oz water
• 3:15pm:  2 wheat crackers; 6 cube size low fat cheddar; half apple; decaf coffee
• 6:25pm: 6oz baked chicken; half cup lima beans
• 8:00pm: 2 pieces of sugar free dark chocolate

Approximate Totals:  1110 calories, 45g fat, 1900mg sodium, 97.5g carbs, 18g sugar, 93.5g protein

 Lesson learned:  I am not happy about today’s results.  I know that its hard to get off certain "comfort" foods but still…I am not giving up!  I will get my diet where it needs to be:) 

• Wake Up:  16oz water
• 8:25am:  1/2 cup oatmeal; 1 hard boiled egg
• 11:35am:  4oz baked chicken using 1tbsp to cook with; 1/2 cup brown rice
• 1:50pm:  1 cup linden flower tea; 1/2 apple
• 3:48pm:  whole wheat sandwich with sugar free jam and honey; 16oz water
• 5:40pm:  16oz water; 1 banana
• 7:25pm:  4oz baked chicken; 1/2 cup spinach; 1/4 cup lima beans; 16oz water

Totals:  1100 calories, 20g fat, 850mg sodium, 35g sugar, 150g carbs, 81g protein 

Lesson learned:  I did much better with sodium today but I also want to know how many carbs I should consume per day; eating a bigger breakfast than I am used to makes me less hungry throughout the rest of the day (water also helps); I should increase water intake.

Here goes…

• Wake up:  8oz coffee
• 7:48: 16oz water
• 8:35am: egg white omelet with spinach, tomato, black beans, turkey, green pepper
• 9:01am: 8oz water
• 11:00am: 8oz protein shake (this is the first chocolate shake that actually tasted good to me!)
• 1:00pm: 4oz baked chicken with spinach, peppers, onion, lemon juice, spices; salad with spinach leaves (just call me Popeye), green beans, pepper, califlower, onion, black beans, salsa, string cheese
• 3:18pm: 16oz water
• 3:48pm: 4 strawberries, 1/2 banana, 1tbsp honey
• 5:30pm: whole wheat sandwich with spinach, provolone, turkey, deli mustard
• 6:05pm: tea with echinacea
• 7:40pm: 1 hard boiled egg, 1/4 cup multigrain cereal, cup hot chocolate (its not sweet, trust me)

Approximate Totals:  1238 calories, 27.06g fat, 2364mg sodium, 84.5g carbs, 48.5g sugar, 121.5g protein

Lesson learned:  I should have picked either salsa OR cheese in my salad to reduce the sodium, I should have made better selections so I wouldn’t have consumed so much sodium, a lot of the sugar was natural so I’m on the fence with that one, I surprised myself with the protein total…

• Wake up:  16oz water, 8oz coffee
• 8:15am:  turkey bacon and cheese on whole wheat; 8oz water
• 10:49am:  8oz protein shake
• 12:50pm:  1/2 cup green beans; 5oz baked chicken with onions; 16oz water
• 3:00pm:  1 container of yogurt; 1 banana, 16oz water
• 5:20pm:  5oz rottisserie chicken; 1/2 cup rice
• 8:20pm:  8oz cup of echinacea tea with water

Approximate totals:  1100 calories, 46.2g fat, 1386.5mg sodium, 39g sugar, 91.5g carbs, 93g protein

Lesson learned:  I am still working on the sodium intake.  Today was a better day though.  Also, I want to see how my body reacts to less sugar.  I want to try and increase my protein.  All in all I think today went better than yesterday and I get a pat on the back:) 

First of, just want to say that I feel alot better today and finally got to workout.  Yeay!!!

• Wake up: cup coffee
• 8:00am: jam and honey on whole wheat; 16oz water
•  10:30am: 80z portion of egg white omelet with spinach, tomato, peppers, swiss; 8oz decaf coffee
• 12:20pm: 16oz water
• 1:30pm: 3 strawberries, 3 slices turkey, 3 slices hard salami, 1/2 handful peanuts, 1 string cheese, 1 slice provolone
• 3:30pm: 8oz protein shake with cinnamon; banana
• 6:00pm: 8oz of meat stuffed with spinach and cheese; sweet potato
• 8:00pm: 4 strawberries with honey

Approximate totals:  1503 calories, 51g fat, 2223.5mg sodium, 128.5g carb, 46g sugar, 110g protein

Lesson Learned:  I did not realize how addicted I am to cheese.  Doing this journal has helped me pinpoint my weaknesses.  I plan on reducing the amount of cheese that I consume.  Also, I need to be more selective of the things I eat that have a lot of sodium.  I admit that I have a hard time letting go of comfort foods.  Will power is something that I strive to improve on.  Tomorrow is a new day!

• Wake Up:  16oz water, cup coffee
• 8:40am: egg whites scrambled
• 9:00am: 1/2 cup oatmeal
• 11:49am: 16oz water
• 1:30pm: 8oz portion of steak stuffed with spinach and low fat provolone, 16oz water
• 3:30pm: 8oz protein smoothie (water, protein powder, cinnamon, 3 strawberries)
• 5:30pm: 8oz portion of steak stuffed with spinach and low fat provolone, 16oz water
• 9:00pm: cup hot chocolate, one chocolate chip cookie

 Approximate Totals…..drum roll please….

1230 calories, 35.5 fat, 1137mg sodium, 86.5 carbs, 39g sugar, 112g protein

Lesson Learned:  By eating so much for breakfast, I did not feel as hungry throughout the day.  I also need to learn not to give into temptation when I go out at night (hence the cookie).  At times, I felt like I ate enough food to feed a family of four and yet the approximate totals show otherwise.  Hmm interesting…