fitnessprincess’s BodyBlog

Breakfast 7 am
eggwhite omelet w veggies,  black coffee
oatmeal
14-oz DD coffee w skim
24-oz DD black iced coffee x2
(had half the omelet at 7 and ate the other half at 10 am with 14-oz DD coffee w skim)

1:30 pm Lunch
102-g green beans
2 boca garlic burgers
14-oz DD coffee w skim
stationary bike 20-min intervals L7/8 5.62-mi 152 cal
workout - chest & shoulders 45-min
flat DB press 12 rep@ 25 lb, 10 rep @ 30 lb, 8 rep @30 lb, 15 rep @20 lb
[incline DB press 10 rep @25 lb, 10 rep @25 lb, 15 rep @20  lb, 8 rep @20 lb
incline DB fly 12 rep @20 lb, 12 rep @20 lb, 12 rep @15 lb, 12 rep @15 lb
[DB lateral raise 15 rep@8 lb, 15 rep@ 10 lb, 15 rep@8 lb
DB front raise 15 rep @8 lb, 15 rep @8 lb, 15 rep @8 lb
DB upright row 15 rep @15 lb, 15 rep @15 lb, 15 rep @15 lb
standing DB military press 15 rep @15 lb, 15 rep @12 lb, 15 rep @12 lb]
pushups 2 sets to failure - 6 full body 6 girl then 1 full body and 5 girl
and did Abs workout 15-min
hanging leg raise 4 sets of 20 reps
[Cable crunches 15 rep @ 70 lb, 15 rep @ 75 lb, 15 rep @ 80 lb, 15 rep @ 85 lb
crunches on exercise ball 4 sets of 25 rep]

Dinner 6 pm
52-g Kashi Go Lean
stallone protein pudding
20-oz diet green tea

8 pm
6-oz LightLife smart strips
28-g almonds
226-g broccoli steamed
32-oz POWERADE ZERO

KohlrabiThe green or purple bulb of the Kohlrabi is delicious raw or cooked. The outer layer on the bulb is inedible and needs to be peeled with a paring knife.  Raw you can slice, dice, or grate it, and use it in salads, slaws, or in raw vegetable platters.  Kohlrabi can also be enjoyed cooked.  I like to steam or boil it and season it with salt, pepper, and olive oil.  Kohlrabi is low in calories 35 calories/cup, and high in fiber, potassium, and vitamin c.

Rhubarb

This is another delicious vegetable – some consider it a fruit.  LOL!  I honestly don’t know which it really is.  I don’t care.  It’s delicious! And nutritious and that’s all that truly matters.  Important note:  Do not eat the leaves which contain toxic substances only the stem.  Rhubarb is simply delicious stewed:  Dice the red stalk, add sugar substitute or fruit (strawberries, pears, or apples marry well with rhubarb) as you prefer, some water, and cook until tender.  You can enjoy stewed rhubarb hot or cold – as a soup before meals or as a dessert. If you like spices, ginger and cinnamon go well with rhubarb.  There is so much more you can do with rhubarb.  Add rhubarb to your protein pancakes, muffins, or any recipe calling for fruit.  Rhubarb is low in calories 22 calories/cup (1 stalk = 10 calories), a good source of vitamin c, calcium, and fiber.

Fennel

Last but not least – LOL!  This is another unique and simply delicious veggie!  It has a distinctive flavor reminiscent of anise or licorice that is widely appreciated around the world.  The bulb, stalk, and leaves are all edible but the stalk tends to be woody like celery.  It is delicious raw or cooked.  I like to slice it and steam or boil it.  It marries well with onion and makes a delicious side dish sauted with onion.  Fennel is low in calories 25 calories/cup, and high in fiber, potassium, and vitamin c.

Good weekend.  Friday stopped at the Farmer’s Market to refuel.  Got lots of delicious veggies for the weekend which I will talk about in my next entry.  Right now I am updating my workout/nutrition for the weekend.

Friday June 27, 2008

Breakfast 7 am
eggwhite omelet w veggies,  black coffee
oatmeal
24-oz iced coffee black
(had half the omelet at 7 and ate the other half at 11 am, had POWERADE ZERO)
20-oz POWERADE ZERO

I am really, really beat and looking forward to a break this weekend.
stationary bike 20-min hills L4 6.23-mi 189 cal - I WAS SO TIRED
bis & tris #4 and abs
[Bb curl 10 rep @ 45 lb, 8 rep @ 50 lb, and 6 rep @ 55 lb - using regular barbell
DB skull crusher 10 rep @ 10 lb, 8 rep @ 12 lb, 8 rep @ 15 lb]
[Db curl 20 rep @ 15 lb, 15 rep @ 15 lb, 25 rep @ 15 lb
tricep cable pressdown 20 rep @ 40 lb, 15 rep @ 35 lb, and 25 rep @ 30 lb]
[Db hammer curl 10 rep @ 15 lb, 8 rep @ 15 lb, 6 rep @ 20 lb
1-arm Db tricep kickback 3 sets of 12 rep @ 12 lb]

2 pm
Subway veggie delite salad
4-oz chunk light tuna in water
20-oz Dasani plus

commute to Framingham

Dinner 6:45 pm
3 vegan boca burgers
spring mix salad w cukes, tomato
1-c rhubarb w splenda
16-oz tea w skim
16-oz water

8:30 pm
******** protein pudding
16-g almonds
blueberries
Saturday June 28, 2008

8 am Breakfast at Kugel’s
eggwhite omelet w veggies,  black coffee
oatmeal

Lunch 1 pm
Yves meatless beef strips
1-c cooked fennel
1.5 Akara beancakes
48-oz coffee w skim

Rest day!!  Nap!! Yeah!  LOL!  I am so, so tired!  I have really been hitting it the past two weeks in the gym and I think the back-to-back 4 workouts last week, followed by all the activity associated with entertaining my little sister and her husband and then working out this week really, really got to me.  I hope I can fully recharge so I can give it my all this week.

Dinner 6 pm
170-g white wave seitan
spring mix salad w cukes, tomato, balsamic
1-c kohlrabi
16-oz water
16-oz herb tea (tulsi)

Snack 9 pm
******** protein pudding
14-g almonds
16-oz herb tea
Sunday June 29, 2008

8 am Breakfast at Kugel’s
eggwhite omelet w veggies,  black coffee
oatmeal

1 pm
64-g white wave seitan
2 Akara beancakes

back to Boston!

5 pm
Subway veggie delite salad
176-g White Wave seitan
20-oz coffee w skim
POWERADE ZERO

nap

7:30 pm
stallone protein pudding
Subway veggie delite salad
74-g When Pigs Fly low carb wheat bread

Breakfast 7 am
eggwhite omelet w veggies,  black coffee
oatmeal
14-oz coffee w skim milk
(had half the omelet at 7 and ate the other half at 10 am, had coffee w skim at noon)
24-oz black iced DD coffee

2 pm
2 boca garlic burgers (yum, yum, yum - LOL! this is truly sad! LOL)
130-g green beans cooked
20-oz Dasani plus

stationary bike 20-min manual L5 5.07-mi 197 cal
workout #3 Back & Traps
sumo Db deadlifts 20 rep @ 30 lb, 15 rep @ 35 lb, 12 rep @ 40 lb, 10 rep @ 45 lb, 8 rep @ 50 lb, 30 rep @ 25 lb
[one-arm DB row 12 rep @ 25 lb, 12 rep @ 25 lb, 10 rep @ 20 lb, 8 rep @ 20 lb
close grip lat pulldown 15 rep @ 55 lb, 15 rep @ 455 lb, 15 rep @ 55 lb, 15 rep @ 55/50 lb]
seated cable row 12 rep @ 70 lb, 10 rep @ 80 lb, 8 rep @ 95 lb
barbell (or Smith) shrug 3 sets of 25 rep @ 95 lb
rowing machine L7 2000-m 10:53.2 104 cal

Dinner 6:45 pm
71-g When Pigs Fly low carb wheat bread
16-g American Spoon cherry butter
20-g Teddie chunky natty pnb
stallone protein pudding
20-oz POWERADE ZERO

8:30 pm
71-g White Wave seitan
Subway veggie delite salad
20-oz Nestea green tea (oops! I thought this was a diet drink.  turned out it was pure sugar - threw off my macros for the day but that’s OK we’ll consider this my high carb day this week)
Braggs aminos and cider vinegar

Late start to the day and yeah kind of a weird one, huh?  I get in these moods and for the last few days I have been having a love fest with Boca burgers - the garlic ones.  So, I woke up and decided why not?  garlic boca burgers for breakfast!  LOL!

Breakfast 11:10 am
2 boca garlic burgers
14-oz coffee w skim milk  x2
20-oz POWERADE ZERO

yoga 1-h
All the time I am in yoga class all I can think about is?  Yes, Boca burgers! so, I decided that I would have them again for lunch!  and I did:
1:30 pm
116-g asparagus
2 boca garlic burgers
20-oz Dasani water

fortunately, that took care of the crazy craving.  I know some cravings signal nutritional deficiencies but I have never heard of Boca burgers being the cure for low magnesium or selenium or other deficiencies.  Can’t say it was emotional either.  Anyway, I think that’s a new one for the books
20-min stationary bike 6.08-mi L4-7 manual
Abs & Calves
hanging leg raise 4 sets of 20 reps
[Cable crunches 15 rep @ 70 lb, 15 rep @ 70 lb, 15 rep @ 70 lb, 15 rep @ 70 lb
crunches on exercise ball 4 sets of 25 rep]
[smith machine calf raise 4 sets of 25 rep @ 70 lb
seated plate-loaded calf raise 15 rep @ 90 lb, 15 rep @ 90 lb, 15 rep @ 100 lb, 15 rep @ 120 lb]
leg press calf raise 20 rep @ 115 lb, 30 rep @ 130 lb, 40 rep @ 130 lb, 50 rep @ 130 lb
20-min stationary bike 605-mi fat burner L4

Dinner 6 pm
114-g White Wave stir fry vegetarian strips
314-g strawberries
Subway veggie delite salad
Braggs aminos and cider vinegar - my favorite salad dressing, healthy and no calories, either.
20-oz Nestea diet green tea

8:30 pm  pbj sandwich Pam style!
89-g When Pigs Fly low carb wheat bread
16-g American Spoon cherry butter
20-g Teddie chunky natty pnb
stallone protein pudding

chest and shoulders were a bit sore but manageable

Breakfast 7 am
eggwhite omelet w veggies,  black coffee
oatmeal
14-oz coffee w skim milk
(had half the omelet at 7 and ate the other half at 10 am with 32-oz herb tea)
20-oz A&W diet root beer

1:30 pm Lunch
78-g asparagus
2 boca garlic burgers
20-oz POWERADE ZERO

20-min Nautilus treadclimber 1.21-mi
Workout #2 - Legs 1-h
leg extension 12 rep @ 50, 12 reps @ 55 lb, 20 rep @ 60 lb, 25 rep @ 60 lb, 30 rep @ 60 lb, 30 rep @ 55 lb
[smith machine squat 12 rep @ 85 lb,  12 rep @ 95 lb, 15 rep @ 100 lb, 15 rep @ 105 lb
40-degree leg press 12 rep @ 180 lb, 12 rep @ 200 lb, 2 sets of 15 rep @ 220 lb]
[standing leg curl  15 rep @30 lb, 15 rep @ 35 lb, 12 rep @ 35 lb
step ups on box 3 sets of 10 rep @ 20 lb]
hack squat 20 rep @ 70 lb, 40 rep @ 40 lb, 2 sets of 20 rep @ 50 lb
whew!  I was beat but felt good at the end of my workout

Dinner 6 pm
80-g When Pigs Fly Low Carb Wheat bread
210-g strawberries
stallone protein pudding
32-oz peach diet snapple iced tea

8:30 pm
142-g White Wave seitan
24-g almonds

Breakfast 7 am
eggwhite omelet w veggies,  black coffee
oatmeal
14-oz coffee w skim milk  x2
(had half the omelet at 7 and ate the other half at 10 am with 32-oz herb tea)

1:30 pm Lunch
70-g asparagus
2 boca garlic burgers
20-oz POWERADE ZERO

stationary bike 20-min intervals L8 5.76-mi 160 cal
workout - chest & shoulders 45-min
flat DB press 12 rep@ 25 lb, 10 rep @ 30 lb, 8 rep @30 lb, 15 rep @20 lb
[incline DB press 10 rep @25 lb, 10 rep @25 lb, 15 rep @20  lb, 8 rep @20 lb
incline DB fly 12 rep @20 lb, 12 rep @20 lb, 12 rep @15 lb, 12 rep @15 lb
[DB lateral raise 15 rep@8 lb, 15 rep@8 lb, 15 rep@8 lb
DB front raise 15 rep @8 lb, 15 rep @8 lb, 15 rep @8 lb
DB upright row 15 rep @15 lb, 15 rep @15 lb, 15 rep @15 lb
standing DB military press 15 rep @15 lb, 15 rep @15/12/10 lb, 15 rep @12/10 lb]
pushups 2 sets to failure - 4 full body 6 girl then 0 full body and 7 girl

Dinner 6 pm
52-g Kashi Go Lean
stallone protein pudding
32-oz white tea

8 pm
6-oz LightLife smart strips
28-g almonds
190-g kale steamed
16-oz herb tea

Rough weekend.  My little sister and her husband were here visiting on vacation.  I am always amazed at the power that we give to those closest to us - power to help us, power to hurt us.   I tried to share photos of my April figure competition with my sister.  She acted like I had been doing something shameful like whoring or something.  I swallowed it at the time but unfortunately reverted an old bad habit when they left last night:  I ate everything in sight.  Did I feel better? Yes, temporarily but I was miserable when I woke up today because I was bloated and still angry.  I am back on track and had a great day today.  I share this to make a number of points:
1) if you want to lose weight or do anything in life, don’t look for support externally.  You have do be your own support system and your best friend.  If you don’t love yourself, who will?
2) your success depends on identifying bad habits and replacing them with new/healthy habits.  I goofed because I fell back into a bad habit.
3) don’t make excuses - if you goof up, name it, own your mistake.  Don’t give it power though.
4) You don’t have to be perfect.  Failure is an option and can be quite valuable but only if you learn! from your mistakes.
5) when you fall down, pick yourself back up and get right back on track.
Summary for 06/22/08

8 am Breakfast at Kugel’s
eggwhite omelet w veggies,  black coffee
oatmeal

1 pm
6-oz LightLife smart strips

back to Boston!

4 pm
86-g When Pigs Fly low carb wheat bread
20-oz coffee w skim
16-oz herb tea

WATP 4-mi super challenge walk w 2.5 lb hand weights 1-h

7:30 pm
98-g shrimp
252-g broccoli steamed
32-oz herb tea

9 pm
stallone protein pudding
27-g almonds
16-oz herb tea

“Nutrition Facts” labels are required for most foods under the Nutrition Labeling and Education Act (NLEA). If they are prepared then there should be a food label.  Natural produce including fruits, vegetables, and fish do not have to be labeled.  Why?  This should make sense to you but the “ingredients” in natural produce are well known and there is little variation (from pear to pear or from fish to fish, for example).  The contents in bread or most prepared foods on the other hand is not standard and the size of the portion, the exact “recipe” can vary widely and therefore the nutritional content can vary widely and needs to be provided to the consumer so he/she can make an informed decision regarding the product.

The nutritional information provided on a Nutrition Facts label is based on the nutrient profile of the product.  So, where does this information come from?  The FDA has not stated how a company should determine the nutrient content of their product for labeling purposes.  So, companies can either base their labels on the laboratory analysis of actual food samples or they can calculate the information using ingredient data bases.  Neither approach is full- proof.  The FDA has not defined the number of samples that must be analyzed.  It is the responsibility of the manufacturer to determine the variability for their particular food product and based on this the number of samples needed to provide accurate nutrient data.  The bottom line is the manufacturers are responsible for the accuracy and the compliance of the information presented on the label.  FDA will use a composite of 12 units when performing enforcement analyses.  If the manufacturers choose to base their labels on information from databases there is no prohibition against using “average” product values for if a manufacturer is confident that the values obtained meet FDA’s compliance criteria.

Another consideration most consumers aren’t aware of is that the caloric information for foods is not necessarily numerically accurate.  Under the law, calories can be rounded to the nearest 5-calorie increment when the caloric content is less than 50 calories and to the nearest 10-calorie increment when the caloric content is above 100 calories.

A last misperception is exactly what “Calorie free” or “zero calorie”  foods really are.  “Calorie free” or “zero calorie” does not necessarily mean zero calories per serving.  Under the law, the caloric value of a product containing less than 5 calories labeled as zero under the perception that the difference between zero and five calories is dietarily insignificant. So, be careful the next time you enjoy multiple servings of a zero-calorie food on the assumption that two or three or four times zero = zero.  LOL!  You could be enjoying ten, twenty, thirty or more calories.  Nothing in life is free and that includes food calories.

The bottom line on food labels is they can be helpful in evaluating and comparing different processed foods however if you are dieting and eating significant amounts of processed foods, you may not have as good a handle on your actual caloric intake as you think you have.  Most bang for the buck nutritionally?  Natural produce every time.

Useful resource:

FDA Center for Food Safety and Applied Nutrition (CFSAN). Avail. URL:  http://www.cfsan.fda.gov/label.html

"As anyone who has ever been around a cat for any length of time well knows, cats have enormous patience with the limitations of the human mind."
Cleveland Amory

quads still ! sore

I was really proud of myself I had to get up to catch the train so I could see Suzanne my little sister who is visiting my mom this week but I did my cardio
WATP 3-mi slim walk w 2.5 lb hand weights 45-min

Breakfast 9 am
6-oz LightLife smart strips
8-oz water

11:30 pm lunch with family at Rubin’s Deli in Brookline
2 tbsp hummus, pickled eggplant
2.5-oz smoked salmon, sable, whitefish, and herring
0.5-oz pita bread
small side salad
8-oz water, 12-oz coffee black, 16-oz herb tea

I picked up an elephant ear at Kupel’s Bakery for tomorrow which is my high carb day.  I am hoping that by selecting something I want it will help me stay on track tomorrow

nap - much needed!

Dinner 7 pm
6-oz LightLife smart strips
salad w bragg’s aminos, cider vinegar
1-c miso
1-slice challah bread  (which we got at Kupel’s)
8-oz water, 32-oz herb tea

9 pm
52-g Kashi Go Lean
******** protein pudding
16-oz water