Day 5 of Week 4

Weight today: same

Total Lost: 8 pounds in 25 days

1/2 cup of oatmeal: 150

2 tsp of sugar: 30

1/3 cup of skim milk: 30

total: 210

3 oz banana:75

vanilla protein shake: 110

total: 185

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running total: 395

pretzels and cereal snacks: 50

2 lefse:60

1 jumbo egg:90

1 jumbo egg white: 17

1/2 cup of fat free cottage cheese: 80

5 oz of sliced strawberries:45

1 1/2 tps of sugar: 22

1 tbl of powder creamer for coffee: 30

sweet-n-low:0

total: 349

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running total: 744

3 oz banana:75

vanilla protein shake: 110

total: 185

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running total: 929

3 Ritz cracker:45

pretzels:35

1 turkey cheddar brat:130

1tsp of Bacon Ranch dressing:23

5 oz of boiled diced potatoes:110

1 tsp of Smart Balance light butter:15

coffee with powder creamer:30

with sweet-n-low: 0

total:388

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running total:1317

1/2 glass of wine:50

3 small slivers of butter and cheese encrusted bread sticks: 300 (est)

total: 350

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running total: 1717

Fitness: 35 minute run 3-4 miles

abdominals

Today's challenge: Not sure

Note on Picture: Had a light dinner last night because I got into the ice cream and snacked beforehand. So to get back on track I had this.

4 1/2 oz chicken breast cooked on the skillet with salt-free Mrs. Dash seasoning: 158, 1 tsp of Bacon Ranch dressing: 23, 3 freshly picked cherry tomatoes: 15, 2 oz of freshly boiled green beans: 20, 1/2 tsp of Smart Balance Light Butter: 8

total: 222

Day 4, of Week 4 At War With My Weight

Weight Today: same

Total Lost: 8 pounds in 24 days

1/2 cup of oatmeal: 150
2 tsp of sugar: 30
1/3 cup of skim milk: 30
cinnamon: 0
coffee with 1 tbl of powder creamer: 30
with sweet-n-low:0
total: 240

5oz banana:125
vanilla protein powder: 110
total: 235
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running total:475

2 lefse:60
1 jumbo egg: 90
1 jumbo egg white: 17
1/2 cup of fat free cottage cheese: 80
5 oz of sliced strawberries: 45
1 1/2 tsp of sugar: 22
coffee with 1 tbl of powder creamer: 30
with sweet-n-low:0
total: 344
------------------------------
running total: 819

vanilla protein shake: 110
3 oz of strawberries mixed in: 27
total: 137
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running total: 956

almost 1/2 cup of Blue Bunny Bunny Tracks light ice cream: 125
4 1/2 oz of chicken breast cooked on skillet with salt-free Mrs. Dash: 158
1 tsp of Bacon Ranch dressing: 23
2 oz of green beans: 20
1/2 tsp of Smart Balance Light Butter: 8
coffee with 1 tbl of powder creamer:30
sweet-n-low:0
total: 364
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running total:1300

3 1/2 oz of strawberries:32
1 tsp of sugar: 15
1 package of Jell-O vanilla caramel sundae: 60
total: 107
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running total: 1407


Fitness: 50 minutes of weight lifting chest and triceps work-out

Today's challenge: Counting my cups of water that I drink.

Note on picture: I usually eat 1/2 cup of fat free cottage cheese, 80 calories, with some type of fruit. The other day I picked up a quart of strawberries because they looked so good. If you slice them up, this is 6 oz-54, and sprinkle on some sugar 1 1/2 tsp-22, because sometimes the strawberries are tart, it's really tasty.

In this 160 calorie treat, you have a good source of protein and calcium from the cottage cheese and with the strawberries you get vitamin B6, C, potassium, folate and various anti-oxidants that your immune system needs. According to some information I read, compared to fruits like apples, bananas and oranges, strawberries scored highest with the most amount of nutrients.

And they taste great with only 9 calories an ounce!

At War With My Weight

So, if you haven't noticed. I've been at the same weight now for six days. And sitting here at the computer, I don't particularly feel any skinnier.

In fact, have you ever noticed that as the day goes on, you actually feel somewhat heavier and bigger? And then, after you go to bed at night and wake up in the morning, your stomach feels flatter.

So, I'm thinking that weight loss must happen in the middle of the night when no ones watching. But lately its been at the same weight all week.

So, then I start thinking, am I drinking enough water? Maybe not. Let's work on that some more.

Am I eating right? Yes, pretty sure I am.

Am I exercising enough? Yes, just completed my third day this week of weight lifting and also other types of exercise.

Am I tempted to go out and run for an hour just to make sure I lose something? Yes. And actually I think I will...this Saturday.

But that's because I also am beginning training for a half-marathon that will take place in nine weeks and I need to build up some higher mileage runs. But I'm trading a day of no running, today, for a running day on Saturday. That way, I still run five days this week. I'm not sure if I'm ready to do six straight days of running. Maybe I'll do that in a few weeks.

So, why have I not lost any weight yet?

Well, let's look at this logically. I've lost eight pounds in 23 days. Even if I don't lose any weight by next Monday, that's still eight pounds in four weeks, a two pounds a week average, which still means I'm on track for 20 pounds in 10 weeks. Hmmm....so I just keep sticking to the plan. Eventually something will give, and there will be a weight loss.

Now, however, it's turned into a bit of a mystery. Or a firefight.

When will that next pound drop, and who will win?

I don't know the answer to the first question, but to the second...I'll win, of course!

Day 3 of Week 4

Weight Today: same

Total Lost: 8 pounds in 23 days

1/2 cup of oatmeal: 150
2 tsp of sugar: 30
1/3 cup of milk: 30
cinnamon: 0
total: 210

4 oz banana:100
vanilla protein shake: 110
total: 210
-------------------
running total: 420

2 lefse:60
1 jumbo egg:90
1 jumbo egg white: 17
1/2 cup of fat free cottage cheese: 80
6 1/2 oz of strawberries: 58
1 1/2 tsp of 22
coffee with 1 tbl of powder creamer: 30
with sweet-n-low: 0
total:357
-----------------------
running total: 777

icecream bites: 50
vanilla protein shake: 110
total: 160
----------------
running total: 937

1 cup of brown rice: 170
Specialty Tuna package: 170
coffee with 1 tbl of powder creamer: 30
pretzels: 15
total:365
---------------------
running total: 1302

3/4 cup of Blue Bunny Bunny Track Light ice cream: 225

total: 1527

Fitness: 3 mile run
1 hour weight lifting work-out on biceps and back
abdominals

Note on picture: Smart Balance Light is a great substitute for butter or other spreads. It's non-hydrogenated and is only 15 calories a tsp. Plus it tastes great!

Challenge for today: Hydration.

Day 2 of Week 4 Waiting For Weight Loss

Weight today: same

Total Lost: 8 pounds in 22 days

1/2 cup of oatmeal: 150
2 tsp of sugar: 30
1/3 cup of skim milk: 30
total: 210

vanilla protein shake: 110
5 oz banana: 125
coffee with 1 tbl of creamer 30
total: 265
----------------------
running total: 375

1 jumbo egg:90
1 jumbo egg white: 17
2 lefse:60
1 oz of chicken breast:35
1/2 cup of cottage cheese:80
3 oz of sliced strawberries: 36
1 tsp of sugar: 15
coffee with 1 tbl of powder creamer: 30
with sweet-n-low:0
total:363
----------------------------------
running total: 738

vanilla protein shake: 110
2 oz banana: 50
1 Ritz cracker: 16
total: 176
-----------------
running total: 914

4 1/2 grilled chicken: 157
1 tsp of Bacon Ranch dressing: 23
4 1/2 oz potato:99
1 1/2 tsp of Smart Balance butter: 22
coffee with 1 tbl of creamer: 30
sweet-n-low: 0
total: 331
-------------------
running total: 1245

3/4 cup of Blue Bunny Bunny Tracks Light icecream: 225

total:1470

Fitness: 4 mile run with high school girls


Note on Picture: Last night's strawberry snack. 6 oz of strawberries: 54, 1 tsp of sugar: 15, 2 tbls of low fat whipped cream: 15---84. What can I say? It was delicious!

Today's Challenge: Keeping hydrated!

Waiting For Weight Loss

I don't know about you, but when I'm on a diet, life seems to crawl by. It inches forward one minute at a time. Each day stretches out like a long, lonely highway waiting to be traveled.

Or maybe that's just me.

When I was eating whenever and whatever I wanted, the weeks would whip by faster than a flying train. So, what's changed?

Has a calorie deficit finally slowed my life down? Who would have thought that life could slow down when, as you get older, it's suppose to speed up?

The only problem here, is that I'm not sure that I'm savoring every minute that creeps by. In fact, I think I'm feeling a little impatient with the wait. You know, the wait for the weight loss?

It's almost like I'm a kid again. Waiting for Christmas to come. And for me, Christmas is still several weeks away.

In the meantime, I can't wait for the fat to drop off. I can't wait for my arms to become more slender. I can't wait for my skinny jeans to fit again. I can't wait till my belly gets flat again.

The anticipation is driving me crazy and making me wish life could speed up, so I can just be there.

I think this is the part where I tell you that losing weight makes you feel younger. The signs are all there. You're excited about something again. Time is slowing down. You want to enjoy the summer, but at the same time, you'd wish it hurry up and be to the time where you're at your goal weight.

Working out takes time and energy. You have mixed emotions about taking time out to walk or do sit-ups. This working out thing makes the wait take longer.

So, I'll admit, waiting is driving me crazy. But I take solace in knowing that I'd rather go crazy waiting than to not be waiting at all.

Day 1 of Week 4 Overview Of My Weight Training Plan

Weight today: same

Total lost: 8 pounds in 21 days

1/2 cup of oatmeal: 150
2 tsp of sugar: 30
1/3 cup of milk: 30
1 tbl of powder creamer with coffee: 30
sweet-n-low: 0
cinnamon: 0
total: 240

vanilla protein shake: 110
pretzels: 25
---------------------------
running total: 375

1 jumbo egg:90
1 jumbo egg white: 17
1 Natural Ovens Bakery Bread toast: 120
1 1/2 tps of Smart Balance light butter: 22
1/4 cup of Blue Bunny Bunny Tracks light ice cream: 75
1 tbl of powder creamer with coffee: 30
with sweet-n-low: 0
total: 356
---------------------
running total: 731

1/4 cup of Blue Bunny Bunny Tracks Light Icecream: 75
vanilla protein shake: 110
1/2 slice of natural ovens bakery bread: 60
1/2 tsp of Smart Balance light butter: 7.5
1/2 sugar: 7.5
total: 260
----------------------------------
running total: 991

1 cup of brown rice: 170
4 oz of chicken breast: 140
1 1/2 tsp of butter: 22
1 tbl of powder creamer: 30
total: 362
---------------------
running total: 1353

6 oz of strawberries: 54
1 tsp of sugar: 15
2 tbl of lowfat whipped cream: 15
total: 83
-------------------
total: 1437

fitness: 1 hour of weight training legs
abdominals
2 mile run

Today's challenge: After this last weekend, today should be easy right?

Note on Picture: This is what I ate at the picnic yesterday. I did have something else packed, however, once I saw that they were serving lean chicken breasts, I changed my tune and changed my plan. I traded my protein shake for this M&M cookie bar. I think it was worth it. It tasted great!

Overview Of My Weight Lifting Plan

Weight lifting is the part of my plan where I get to sculpt my muscles and sculpt my body into the shape that I want it to be in.

And if you think about it, it makes sense. Our bodies are made up of water, bones, muscles, and skin. And since our skin drapes over our muscles like a tight fitting dress...it makes sense that if we can change the shape of the muscles underneath, we can change how that dress looks.

If your muscles lack tone and vibrancy, your body will lack the same. If they're toned, shapely and hard...your body will look toned, shapely and hard.

So... then what should we do to create a hard, shapely toned body?

When I first start out weight training from being off of it for more than a few months, I start with exercises that take about 20 minutes a day, three days a week.

I do work out at a gym.

However, if I lived in the middle of nowhere, with no way to get to a gym or with kids strapping me down...I would find a way to do weight training exercises at home. Perhaps later in this blog, I will do some research on exactly what you can do for weight training without going to the gym, but for today...I will explain what I do. And it begins by using a gym.

My workouts are divided according to the muscles that are being worked. So, for example the first day I would work back, shoulders, and biceps. Then, the next day, I would work my triceps and chest muscles. The third day I would work my leg muscles.

I usually have four exercises that I do for each day. These exercises I do for about three sets of 12 repetitions.

If anyone has looked at how much time I spend weight lifting, they will see that I currently weight train for about an hour, three days a week. This is something that I have worked up to and have incorporated in the last nine months. However, I will not get into those work-out until later in this blog.

This week, I will be explaining the exercises that I do when I first start weight training... so that if you would like, you can emulate my plan.

Remember, when it comes to starting an exercise plan, that it is almost more important to first get into the habit of doing it than it is to worry about how much exercise you are doing. By starting with a weight training plan that takes only 20 minutes, 3 days a week, you are allowing yourself to acclimate to a new schedule. You are giving your muscles time to recover. And you are not presenting a new program to your mind that seems too overwhelming to start.

Getting started is the most important thing you can do. Just getting to the gym is a huge success.

"Don't think, Just do!"

Day 7 of Week 3 I used A Body Builder's Diet Secret

Weight today: same

Total lost: 8 pounds in 20 days

Kix cereal bites: 35

1/2 cup of oatmeal: 150

2 tsp of sugar: 30

1/3 cup of skim milk:30

1 tbl of powdered creamer in coffee:30

with sweet-n-low

total: 275

coffee with 3 tbl of creamer: 105

and sweet-n-low

vanilla protein shake: 110

total: 215

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running total: 490

7 oz of grilled chicken: 245

1/2 cup of potato dish: 150 (est)

1 m&m cookie bar: 150 (est)

total:545

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running total: 1035

pretzels:15

4 tbl of chocolate malt-o-meal:172

2 tsp of sugar:30

1/4 cup of skim milk:22

coffee with 1 tbl of creamer: 30

total: 269

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running total: 1304
1/2 cup of Blue Bunny light Bunny tracks ice cream: 150

total: 1454

Today's challenge: Getting through a nearby picnic and making sure I drink lots of water.

Note on Picture: Yesterday's secret weapons were pre-made chicken and potatoes, chicken and brown rice and vanilla blended with banana and ice and water protein shakes.

What's in your six-shooter?

I Used A Body Builder's Diet Secret

You read this right. I borrowed my diet strategy yesterday from body builders.

Since I don't know how many of my readers are hip on what body builders do to diet, I'll explain. Ever see those perfect bodies on magazines and wonder how they do it?

They have to watch every single thing they put into their mouth. They can't leave that to chance. So they prepare their food ahead of time and take it with them. They can't trust the restaurants to get it right. They can't take the risk that the local gas station has what they need to fuel their bodies, so they take it all with them.

While that may seem like a lot of extra hassle, it is also the perfect solution.

You've just taken that huge diet pressure off. You've burst it's big ole bubble. What confidence!Now you can go anywhere you want...anytime you want and you don't have to worry about the food issue. You just pull out your pre-measured meal, and eat it while everyone else makes do with the choices that are out there.

And you eat it when you want. Yesterday, I ate all my pre-made meals at exactly the time that my body needed them. I didn't have to wait in line...I didn't have to wait till it was "time" to eat. Heck, I didn't even have to wait till grace was said.

How empowering.

Remember when I wrote that you should be eating six meals during the day to keep your metabolism running high and to also keep yourself from snacking out of hunger? Well this is exactly what body builders do.

And since we are building our bodies...let's use their strategy.

So, yesterday, I figured out about how long I was going to be gone. And then, I simply packed the meals that I normally ate when at home. Then, when the time arrived for my meal to be eaten, I just grabbed it and ate. So, even though the surroundings were different, and the activities going on around me was different, my body was still able to respond to the schedule that it had been on during the week.

So, at 10 a.m., I drank my protein shake. At noon we stopped at a gas station and I warmed up my potatoes and chicken. Around 1:30 everyone else was eating food, but I was not because I was waiting for my next meal. At 3 p.m. I drank my second protein shake. Then, around 5 p.m. I had my chicken and brown rice. Around 6 p.m. I had some frosting licks and then a pudding package.

And preparing the food wasn't too hard. The night before, when I made my meal, I simply cooked up additional chicken breasts along with the one I was eating that night. I also cooked up additional potatoes for the next day along with the amount I was eating that night. The next morning I made up the rice. But brown rice is easy to do, because you can actually make yourself up a big batch and it will last 3 or 4 days in the refrigerater.

Yesterday was definitely a success. I stuck to my diet, which felt great. I knew exactly how many calories was in what I was eating. I didn't have to wonder. And the food I ate was tasty and filling.

Day 6 of Week 3 How I Survived Cake

Weight today: lost 1/2 pound

Total lost: 8 pounds in 19 days

1/2 cup of oatmeal: 150

2 tsp of sugar: 30

1/3 cup of skim milk:30

coffee with 1 tbl of powder creamer:30

also with sweet-n-low: 0

total: 240

vanilla protein powder: 110

2 oz banana: 50

total:160

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running total:400

4oz grilled chicken breast: 140

6 1/2 oz boiled, cubed potato: 143

1 tsp of Smart Balance light butter: 15

coffee with 2 half-n-half creamers: 40 (est)

total: 328

----------------------

running total: 728

vanilla protein shake: 110

2 oz banana: 50

total: 160

----------------------------

running total: 888

4oz grilled chicken breast: 140

1 cup of brown rice: 170

1 1/2 tsp of Smart Balance light butter: 22

total: 332

------------------------------------

running total: 1220

2 Ritz crackers: 32

cake licks: 50 (est)

ice cream bites: 25

Jell-O vanilla caramel Sundae pudding: 60

total: 167

-------------------------------

running total: 1387

2 ice cream bites at home: 25

1 bite of summer sausage: 20

1 bite of mozzarella cheese: 20

beverage: 75

total: 140

---------------------

total: 1527

Today's Challenge: I have a huge challenge today folks! We're driving over two hours away to attend a birthday party, ya know with cake, ice cream...but I have a plan. I'm preparing and bringing all of my own food. I'll let you know how I did tonight.

Note on picture: I always have lots of apples around for my kids to eat. They are a great healthy snack with about 80 calories for an average sized apple. They are also a great source of fiber. To see more pictures of my kids eating apples visit http://www.ourdarlingkids.com/.

Fitness: A day off

Update: Even though I went over by 127 for the day. I felt like my plan of preparing and taking my own food was a complete success. There's a picnic tomorrow and I'll do the same thing. I'll do a post soon on this lastest diet strategy.

How I survived Cake

"Step away from the cake!"

That's what I did...literally. I don't think that in my entire history of dieting, I have ever denied myself a piece of cake. I always somehow manage to sneak in a piece, diet or not. And, I didn't really, totally deny myself cake this time because I had a few swipes of frosting and a few bites of the ice cream.

So, all you dieters out there, tell me how do you feel when everyone is eating this delicious cake and you're choosing not to?

I'll tell you how I felt. I think I actually felt a little anxiety at not taking a piece.

Wow. Does that mean I have some emotional connection to cake, or maybe just an emotional feeling of deprivation?

My husband, on the other hand, can't relate. At all.

Well, while everyone was partaking in cake, I took my son outside on the deck. There was a cool breeze blowing. Somehow, the feelings I had connected to the cake seemed to diminish with the extra space that I put between myself and it.

Wow. I think I discovered something.

I stepped away from the cake...and it helped.

Day 5 of Week 3 How I Create My Abdominal Plan

Weight today: lost 1/2 pound

Total lost: 7 1/2 pounds in 18 days

1/2 cup of oatmeal: 150
2 tsp of sugar: 30
1/3 cup of skim milk: 30
total: 210

vanilla powder protein shake: 110
4 oz banana:100
total: 210
----------------
running total: 420

coffee with 1 tbl of powdered creamer: 30
with sweet-n-low
total: 450

2 lefse:60
1 jumbo egg:90
1 jumbo egg white:17
1 tbl of mozzarella cheese: 20
1/2 oz of diced summer sausage: 50
Natural Oven Bakery Bread 1 slice: 120
1 tsp of Smart Balance light butter: 15
1 tsp of sugar (on toast): 15
total: 427
coffee with 1 tbl of powdered creamer: 30
also with sweet-n-low:0
------------------------------
running total: 907

vanilla protein shake: 110

----------------------

running total: 1,017

6 1/2 oz of boiled, cubed potatoes: 143

1tsp of Smart Balance light butter: 15

3 oz grilled chicken: 105

1 tsp of Bacon Ranch dressing:23

coffee with 1 tb of creamer: 30

total: 316

----------------------

running total: 1333

recreational drink:) 150 (est)

bite of brat with bun: 40

total: 190

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total: 1523

Fitness: ran 35 minutes in the trails with high school girls...didn't get lost or trip and fall this time. That's about 3 -4 miles.
Also did abdominals

Today's challenge: Drinking lots of water

Note on picture: These are my tacos from last night's meal. 1 hard shell taco: 50, 1 low-carb, wheat taco: 50, over 1/3 cup of 95-98% lean cheese taco meat with sauce: 130, 1 oz of mozzarella cheese:80, 2tsp of light sour cream:14, 3 small olive:20, tomatoes:5, lettuce:5 total: 343

How I Create My Abdominal Plan

Sit-ups are a bride's best friend.

You can bring your entire stomach and waist in by inches, not lose a single pound, but bring in your waist simply by doing sit-ups.

Here's my official wedding dress story. We went to the bridal shop, I picked out my dress... horror of horror's I measured in at a size 12. (I think these wedding dress people inflate their sizes). Well...there was no way, Sunshine Mama was going to get married in a size 12. So, I ordered a size 10.

When the dress arrived...I tried it on and it would not zip up in back. In fact, the zipper was a full two inches apart from top to bottom. I had to somehow lose two inches to zip that sucker up. I refused to have things "let out" because in my mind that might destroy the integrity of the dress.

I can't recall how many weeks I had till the wedding maybe 5 or 6. Even though I tried dieting, I didn't lose weight, most likely because I was too stressed out to stick to anything.

So, I did sit-ups. Every day. Twice a day. Once in the morning. And all over again before I went to bed.

When it came time for the final fitting, I hadn't lost a pound. But ya know what? That dress completely zipped up in back.

Sit-ups work. I used to do them every day. Now I do them three times a week. I 've heard different philosophies about how many times a week to do them, all the way to which way is the best way to do them.

Me? I try to keep it simple. I don't use a ball, though, my abs might look better if I did. There are four types of sit-ups I do. I do 15 sit-ups, three times for each type of sit-up.

If I'm really out of shape, I might start with only doing two sets of 15 sit-ups versus the three sets until I can work up to the three full sets.

The first sit-up is your basic crunch where you lay down on your back, and focus on squeezing your center abdominal muscles to bring your head half-way up. I don't fold my hands behind my head, rather I extend them up in the air like I'm reaching for the sky. This also helps you focus on moving your abs upward. (1st pict.)

The second type of abdominals helps sculpt your waist and thus focuses on the abdominal muscles along your side. You lay down, I start by bending my right leg and then crossing my left leg over my bent knee. Then, you place your elbows behind your head and focus on your side abdominal muscles as you sit up and aim to touch your right elbow to your left knee. I like to do these with slow controlled movements so as to work those muscles to their maximum. I do 15 repetitions on one side and then switch my legs to do another set of 15 repetitions on my other side. Doing the right and left side counts as one repetition. (2nd pict)

The third exercise focuses again on my central abdominal muscles. I raise both legs straight upward. Then, I simply focus on using my abs to pull myself up until my hands can reach my toes or as close to my toes as possible. (3rd pict)

The final exercise focuses on my lower abs which is great for really bringing in your belly and strengthening your torso or the abdominal muscles that attach to lower body. These tend to be harder, but you want to make sure you do every single one of them with as much intensity and calm control as you can muster.

You lay down. Place both hands behind your lower back just above your butt. By then your back may be partially raised. Your hands are in this position to help steady yourself. Then, you simply concentrate on raising both feet simultaneously into the air, with toes pointed skyward. Slowly lift your feet about six inches off the ground and then lower them back down, but don't touch the ground. Let them hover about one inch off the floor. (4th pict.)

You don't want to raise them too high or touch the ground because you want to keep the tension where it's working your muscle the most. Also, if it seems like your legs are being worked too, they are, but that's why it's important to focus on those lower abdominal muscles.

Well, I hope this helps you with your abdominal program.

These photos, which are the ab exercises in the order that I have listed them in my article, are with my 14-year-old helper, Darling Rose.

Day 4 of Week 3 How To Plan Your Cardio Exercise

Today's Weight: same

Total lost: 7 pounds in 17 days

1/2 cup of oatmeal: 150
2 tsp of sugar: 30
1/3 cup of skim milk: 30
cinnamon:0
total: 210

vanilla powder protein: 110
4 1/2 oz banana: 112
1 tbl of powder coffee creamer: 30
total: 252
-----------------------
running total: 462

1 jumbo egg:90
1 jumbo egg white: 17
2 oz of grilled chicken: 70
2 lefse:60
1/3 cup of fat free cottage cheese: 26
1/3 cup of canned pineapple: 46
coffee with 1 tbl of powdered creamer: 30
total: 333
-----------------------
running total: 795

vanilla protein shake: 110
-------------------
running total: 905

1 hard shell taco: 50
1 low carb, wheat taco shell: 50
little over 1/3 cup of 95-98% lean ground cheese taco meat: 120 (est)
1 oz of mozzarella cheese: 80
3 small olives: 20
2 tsp of lite sour cream: 14
tomatoes: 5
lettuce: 5
coffee with 1 tbl of powder creamer: 30
total: 374
------------------
running total: 1279

1/2 cup of Blue Bunny light bunny tracks icecream: 150
total: 1429


Fitness: 3 to 4 mile run through hilly trails with some high school girls...first I got lost, and then I tripped and rolled. I'm sure that would have been funny to watch. Every thing's fine just a little bruise. It was great, though, I love running in the trails.

Today's challenge: making sure to drink plenty of water.

Note on picture: Plain popcorn is healthy. It's all the extra stuff that we put on in it that creates all those calories. Although, I wouldn't recommend eating it like this. Maybe just playing with it.

How To Plan Your Cardio Exercise

Planning out your cardio exercise when you first start your diet will probably be the easiest part of your exercise program. There are a lot of different things you can do, but what you do and the intensity of it depends on your current fitness level. I will, however, make a few recommendations that I've found to be helpful to me in attaining my goals.

Whenever you make a fitness plan it's good to know what you want to eventually achieve so that you can start heading in that direction.

You will eventually want to do some type of cardio five days a week. And before you feel put off by that let me explain how and why.

Remember when I said that each day you work out is like adding another log to your weight burning fire? Well, even if you don't work out a lot, the fact that you did some amount of exercise is better than doing no exercise. Your body records the exertions you make and it reminds your metabolism to keep it running high, in the same way that eating six meals a day does.

Also, daily exercise is just a good healthy habit to get into. If you can train your body to do some type of exercise every day, in the beginning, then your body and mind will be less resistant to physical activity as you go along.

Now let's decide what physical exercise you want to do. For those who haven't exercised in a while or are carrying more than 30 pounds of extra weight, I would recommend walking, or using a machine at the gym that takes some of the weight off of your joints...like an elliptical machine, or a stationary bike, or swimming.

Then, you plan how long you want to work out on your cardio. If you want to start out exercising five times a week, I would, for example, if it's walking: walk twenty minutes Monday, Wednesday, and Friday and then 10 minutes on Tuesday and Thursday. Plan to go half on Tuesday and Thursday of what you are doing the other three days.

Or maybe you only want to start out with three days a week while working up to five times a week. If it's running, biking or the elliptical machine, you may be only able to go six minutes, three times a week like I did after I had my son. Each week I added two minutes to my time and before long I was running 20 minutes three times a week.

If you're walking, which is what I started out doing after my last child was born, I began by working up to a one hour walk 3 to 5 times a week. For those who are walking, I always liked going outside because it was so much more relaxing.

You are in charge of your exercise program and it's up to you to make adjustments based on your fitness level and observations as you go along.

I have noticed something very interesting that happens to me in the course of a work-out that does NOT happen when I don't work out.

I start planning and strategizing my exercise plan, while I am exercising. For some reason the very act of physical activity prompts creativity, clearer thinking and goal- oriented thoughts.

So, my final recommendation for you if you can't think of an exercise plan and just don't know what to do...go for a nice walk in the woods, by the beach or someplace relaxing. You may be surprised at the exercise ideas you come up with.

Day 3 of Week 3 An Overview Of My Exercise Plan

Weight today: lost 1 1/2 pounds

Total lost: 7 pounds in 16 days

1/3 graham cracker sheet:20
1/cup of oatmeal: 150
2 tsp of sugar: 30
1/3 cup of skim milk:30
coffee with 1 tbl of creamer:30
sweet-n-low: O
total: 260

4 oz banana:70
vanilla protein shake powder: 110
total: 180
-----------------------
running total: 440

2 lefse:60
1 whole jumbo egg:90
1 jumbo egg white: 30
1/2 cup of fat free cottage cheese: 80
1/4 cup of canned pineapple: 35
1 toll house club cracker: 18
coffee with 1 tbl of powder creamer:30
total:343
-------------------------------
running total:773

4 oz banana:100
vanilla protein powder: 110
total: 210
-------------------------
running total: 983

4 toll house club crackers: 70
3 oz of grilled chicken breast:105
mixed in with 3/4 cup of brown rice: 132
1 1/2 tsp of Smart Balance light butter: 22
coffee with 1 tbl of powdered creamer: 30
1/2 of big ice pop:30
10 pretzels: 20
total: 415
-------------------
running total:1398

Jell-O sugar-free vanilla caramel sundae pudding: 60

total: 1458

fitness: 50 minute chest and triceps weight training work-out
2 mile run
abdominal exercises

Note on picture: These are the pudding bombs!! Not all stores have this exact flavor and it's my favorite. It's sugar free Jell-O vanilla caramel Sundae with only 60 calories. Another 5 to 10 with a dab of whipped cream. That caramel top is so smooth and is a taste sensation when mixed with the vanilla part on the bottom. Yum, Yum!

Today challenge: Eating right and drinking plenty of water to make sure I don't gain back this seven that I lost.

An Overview Of My Exercise Plan

I'm not sure when I first formulated this exercise plan. Maybe it just developed over time. It's a plan that will ultimately help you achieve the body you want when combined with your calorie counting.

I developed this plan for the person who has been out of shape for at least 12 months. At the time that person was me. I was carrying an 40 extra pounds and out of shape when I embarked on this fitness plan. This plan can be also tailored to anyone no matter their current weight or advanced or beginning fitness levels.

This program involves three types of exercise. And all are important to do in order to achieve the fit, toned results you are looking for. Everything has to be done consistently throughout your time of weight loss to achieve your most fit body and look. As I explain each component to you, it will begin to make sense.

The first component involves focus on your cardio vascular exercise which are activities that raise your heart rate like walking, biking, swimming, or using an elliptical machine. These types of exercise will help give you more energy, they will help you burn more calories and they will boost your endorphins which make you feel in a good mood.

The second component involves abdominal exercise which most people know as sit-ups. Sit-ups strengthen your body's core muscles, they tighten and bring in your belly, and when the weight really starts coming off, they give your belly a flat toned look.

The third component involves resistance training which means lifting weights or doing similar types of strength training exercises at home. Weight training makes you stronger, it tones and sculpts the muscles that it works, it develops more muscle mass which in turn raises your metabolism, which in turn burns more calories. Weight lifting and developing your muscles is also the single most important thing you can do for your body to make you look and feel younger.

When these three things are done together in conjunction with calorie counting, you will literally be creating a fat burning machine.

The strategy is pretty simple actually. You begin these three types of exercises the first week you start your diet. I will go into detail later, exactly what you do. But you start these exercises at the level you feel comfortable. Every week you will challenge yourself a little bit more.

All the while you are losing weight. Each pound that drops means it's just a little bit easier to do these exercises. As each week goes by you are slowly getting stronger. And because you have less weight to carry, you are slowly getting more able to do the exercises. Because you have more energy, you can do more of these exercises.

When you first start to exercise in conjunction with a carefully controlled calorie restricted diet, it's like you just created a tiny flame.

That flame is what licks up the weight loss. When you exercise some more, it's like adding fuel to that weight loss fire. Each week you go, is another log added to that fire. After a while, that fire will grow higher and higher and pretty soon, it will take on a life of it's own.

How would you like your energy levels to feel like a blazing inferno?

How would you like your body to feel like the strong beautiful engine that God created it to be?

Well, you can feel that way. I have gone from frumpy, tired and out-of-shape after just having a baby to fit, energized and fabulous. I've done it four times.

It's all strategy. If you know why you're doing what your doing, maybe it will help you do it.

If you don't start an exercise program with your diet, you are missing out on those precious beginning weeks of exercise...those stepping stones that will cultivate your body into an energized weight loss machine.

Day 2 of Week 3 How To Get Yourself To Exercise

Weight today: lost 1/2 to 1 pound

Total lost: 5 to 5 1/2 pounds in 15 days

1/2 cup of oatmeal: 150
2 tsp of sugar: 30
1/3 cup of skim milk: 30
coffee with 1/4 cup of whole milk:35
also with sweet-n-low:0
total:245
--------
protein shake: 120
----------------------
running total: 365

2 large eggs: 140
1 flour tortilla: 50
1/2 cup of fat free cottage cheese: 80
1/2 cup of peaches: 70
bites of kids food: 50
2 tbl of shredded cheese: 35
1/4 cup of whole milk on coffee: 35
sweet-n-low:0
total: 470
----------------------------
running total: 835

2 slices of Natural Oven's Bakery oatmeal bread: 220
1 oz of mozzarella cheese:80
2 slices of turkey cotto salami: 90
total: 390
----------------------
running total: 1215

vanilla protein shake powder: 110
3 oz banana: 55
1/2 graham cracker sheet: 33
total: 188
----------------------
running total: 1403

Jell-o sugar free vanilla caramel sundae pudding: 60
low fat whipped cream: 10
total: 70
---------------------
running total: 1483

fitness: 1 hour weight lifting leg workout
2 mile run
Today's challenge: Today's going to go great! I can feel it!

Note on picture: "I yam sweet on my potato!" Meet your friendly neighborhood yam or also called sweet potato. I think these two look cute together, though, one may not be too happy when I eat it today. Yams are a great carbohydrate for you...even better than plain potatoes.

Extra note: Looked like the yams went on to live another day. Lucky them.

How To Get Yourself To Exercise

Before I talk about my exercise, I'm first writing this post for the faint of heart.

For the person who is already dreading exercise before they know what they might have to do. This is also for those who know how to excercise, have done it in the past and it may be old hat for them. Or maybe you've gotten out of shape and don't feel like doing it again.

I have been all of these people. I know how you feel. I know how it feels to be carrying 40 to 60 extra pounds and feel deflated at the idea of performing some sort of exercise when I'm already feeling tired out.

First you should know that getting started occurs with a conversation in your head. It is always a talk that you have to give yourself. Because you have to outwit your other self. Yes, there are two of you, the one who wants to do it and the one who doesn't.

This is how you do it.

You tell yourself that you aren't going to do more than you can handle. In fact, you are going to start out doing less than you can handle. Maybe even ridiculously so.

It is very important that your other self understands this, because you don't want fear of physical pain and hard work preventing you from starting an exercise program. When I first began exercising again after my six-year-old was born, I started running on the treadmill with only six minutes a time, three times a week. Other times it was walking for whatever I felt like I could handle.

So, you have to understand that you will never do more than you can handle, and if it becomes too hard you can stop.

Then next thing your other self will say to you is 'what's the point of exercising if I'm hardly doing anything?' You see I've had all these conversations in my head.

You tell yourself that first you are developing a habit and are starting out slow and will be building on what you've been doing. Secondly, that it is very natural to try to talk yourself out of doing things that are new. So, you can protest all you want, but it's still going to happen. Eventually it will get easier and more fun. You are looking forward to that day.

Also, you may not want to go the gym or go walking because when you do you feel heavy and out-of-shape and so far away from where you want to be that it just seems like a pointless cause.

You need to tell yourself that you are making a difference in your body, in your mind, and in your spirit. It will take time but you'd rather be heading toward your goal than to give up and always wonder what it would be like to meet your fitness goals.

Finally, quite honestly, for me the conversations never end. The protests never completely go away. At this point I simply say to myself, " Don't think, just do."

Sometimes you can spend so much brain power having conversations with yourself that exercise never happens. That's why you need to pound this mantra into your head at every turn, "Don't think, just do!" "Don't think, just do." "Don't think, just do!"

You will go through a lot of emotions when you first start working out, but whatever you do you must simply turn off your brain when it starts dwelling on anything negative about exercise.

You actually have the ability to do this.

You must make your brain think about something else, especially if it has nothing good to think about exercise. You must think of the positive things that you are gaining from exercise. It may be slowly...but slowly is always better than nothing at all.

It may take 5 to 6 six weeks of completing your physical activities before you begin to feel like you're in a routine and working out starts to become habitual like brushing your teeth.

Day 1 of Week 3, Why You Should Work Out

Weight today: same
total lost: 4 1/2 pounds in 14 days

1/2 cup of oatmeal:150
2 tsp of sugar: 30
1/3 cup of skim milk:30
total: 210

1/4 graham cracker:15
Special K cereal bites:25
5oz banana:75
protein shake:120
total:235
---------------------------
running total:445

2 large eggs:140
2 lefse:60
1/2 cup of low fat cottage cheese:80
1/4 cup of canned pineapple:35
2 tbl of shredded cheese on eggs: 35
total:350
-------------------
running total:795

coffee with 1/4 cup of whole milk: 35
and sweet-n-low:0
5oz banana:75
vanilla protein shake powder: 120
total: 230
-----------------
running total:1025

turkey cheddar brat:130
1 tsp of bacon ranch dressing: 23
Natural Ovens Bakery oatmeal bread 1 slice:110
1 tsp of Smart Balance light butter: 15
1 cup of plain spinach:10
coffee with 1/4 cup of whole milk: 35
with sweet-n-low: 0
total:323
----------------------
running total:1348

pretzel pieces: 40
sugar free jello cup: 10
low fat whipped cream: 15
total: 65
--------------------
total: 1413

fitness: 1 hour of weight lifting workout on biceps and back
abdominals
2 mile run

Today's challenge: Getting through being totally annoyed about no weight loss. I'm telling you... war has been declared on this extra weight!

Note on picture: This is last night's dinner. 1/2 cup of fresh cooked green beans-40, 5 oz of boiled, cut potatoes-110, 1/2 cup of cantaloupe-40, 1 turkey cheddar brat-130, 1 1/2 tsp of Smart Balance light butter-23, 1 tsp of bacon ranch dressing-23 total:366

Note on second picture: These cheddar turkey brats have all that greasy flavor as the regular brats, but with half the calories. The only problem is that you don't have my handy husband to grill these to perfection for you. :)

Why You Should Work Out

I had been contemplating how to go about presenting to you a workout program, when it occurred to me that I should address this issue first.

I won't assume that everyone knows the importance of physical fitness. Instead, I will explain to you why a mother of five children, a mother of two children, or a mother of no children should strive for physical fitness.

I'll start with the story of when I was pregnant with my fourth child. It was around October/November and I still had four months to go before he would be born. I was already 40 pounds over my normal weight, not exercising and feeling very overwhelmed.

I had just spent a week crying over nothing. I felt miserable and when I went to my mid-wife I told her how I felt. We decided to implement a plan to get me feeling better.

Besides starting an exercise program, I also made efforts to become more involved with programs that allowed me to talk to other people, which also reduced my stress.

But one of the reasons for exercise is to boost your mental well-being. You can think better and have happier thoughts after and during, say for example, a walk.

This is such a huge intangible benefit from exercise that we often discount this benefit when we don't see or feel results the way we'd like to see them. But you will feel better from just a 15 minute walk outside. The results are immediate.

If I was pregnant and out of shape and still able to start and benefit from a workout program, I know you can too.

Besides feeling better and boosting your mood, another very practical reason for working out is to increase your physical strength at handling your life.

For mothers, think of how much nicer it will be to be able lift your child, easily, because you have the arm strength...or the groceries. Or, heck, my arms used to get tired washing my hair sometimes because they were so weak. The stronger you are, the easier and more enjoyable it will be to live your life.

A third reason, and one that most people will understand is for the benefits to your health. Your heart, your lungs, your back, your cholesterol. Physical fitness will reduce your risks for a whole hosts of diseases and afflictions.

The fourth reason for physical fitness is making your body be the best it can be. God gave us a precious gift, our bodies. Many people are unhappy in their bodies. I believe that it is possible to make your body beautiful with the right combination of exercises and nutrition. I've been a beginner at exercise more times than not in the last eight years.

My next articles will focus on exercise: what I do to get myself started, to keep going, what my strategy is...and well, everything I do, I'll share with you.

Day 7 of Week 2 Weight Gain During A Diet

Today's weight: gained 1 pound

Total lost: 4 1/2 pounds in 13 days

1/2 cup of oatmeal: 150
1/3 cup of skim milk: 30
2 tsp of sugar: 30
1 medium banana: 70
1 very small chocolate covered rice crispy bar: 45 (est)
coffee with 2 tsp of creamer: 20
also with sweet-n-low:0
---------------------------
total: 345

2 large eggs: 140
2 lefse: 60
1/3 cup of low fat cottage cheese:60
1/4 cup of canned pineapple: 35
total: 295
--------------------
running total: 640

1/2 cup of blue bunny bunny tracks icecream:150
small pieces of pretzels: 60
total: 210
-------------------------
running total: 850

1 turkey cheddar brat:130
5 oz potato: 110
1 tsp of bacon ranch dressing:23
1 1/2 tsp of light butter: 22
1/2 cup of green beans: 40
1/2 cup of cantaloupe: 40
total:365
--------------------------------
running total: 1215

3/4 cup of Blue Moon ice cream: 250
--------------------
total:1465

3/4 cup icecream snack: 225
--------------------------------
total: 1690
Today's challenge: unsure

Note on picture: We had shrimp fried rice from a package last night. For 1 1/4 cup it's only 210 calories and tasted great. You can get these at the store in all different flavors and they take 10 minutes to cook up and cost about $5 for a package that serves two.

Note on weight gain: Because our bodies are fluid, they are sensitive to hormonal changes, and perhaps additional salt intake. I'm not at all alarmed by a gain. Also, the scale I use is not as precise as I'd like it to be, so there could be some give and take there. I fully anticipate that things will drop back down in a few days.

Weight Gain During A Diet

So, I gained one pound this morning. It would seem I'm losing ground instead of gaining it.

Well, from time to time, if you weigh yourself everyday, you will notice fluctuations in your weight even though you are sticking to your diet.

Last night, I went over by a few hundred calories, however, that in itself isn't enough to put an entire pound on the scale. One pound is equal to 3,500 calories. So, the 200 I went over last night isn't going to do it.

What could easily do it is water retention that could be caused by hormonal changes, ahem, ladies you know what I mean, or if you ate something salty the night before. This would be a perfect time for me to add that you should strive for low-salt choices in your diet because salt retains water.

Another thing you want to be doing is drinking plenty of water. If your body is dehydrated it will automatically hold onto all the water it can, which is another form of water retention. Also, water is soo good for you. You absolutely need it to function. Think of water as another weight loss tool that you can use to aid in weight loss. You want to drink more water so that your body doesn't feel threatened by dehydration and try to hold onto it.

Also, if you drink alcohol or caffeine you will want to offset the affects of these on you body by drinking twice as much water as you took in with the caffeinated or alcoholic beverage. So, one cup of coffee means two cups of water.

So, I'm not very happy about a weight gain. But I take solace in knowing that the weight can not stick around in the face of this calorie deficit that I am creating. I know that it is only a matter of time before I eventually lose all the weight I am aiming to drop. And, I am still confident that it will average out to be at least 20 pounds in 10 weeks.

So, now what do I do? Drink lots of water and stick to the plan. Oh. And wait for the weight to come off.

Day 6 of Week 2, How To Diet On The Weekend

Weight loss today: 1/2 pound
total lost: 5 1/2 pounds in 12 days

1 bite of garlic bread pretzel: 15 (est)
1/2 cup of oatmeal: 150
2ts of sugar: 30
1/2 cup of skim milk: 30
total: 225

vanilla protein shake:120
4 1/2 oz banana: 70
pretzel bites:35(est)
total: 225
-----------------------
running total: 450

2 large eggs:140
2 lefse:60
1/2 cup of fat free cottage cheese:90
1/4 cup of canned pineapple:35
1 cup of plain spinach: 10
total:335
---------------------------
running total: 785

protein shake:120
1/4 graham cracker sheet: 15
1 cup of Special K cereal:120
1/2 cup of skim milk:45
1 tsp of sugar:15
total:315
--------------------------
running total: 1,100

bites of cereal:35
bite of icecream:30
1 1/4 cup of shrimp fried rice (yum): 210
total: 275
---------------------------
running total: 1375
additional snack: 225
total:1600

fitness: 50 minute chest and tricep weight training workout
abdominals
Today's challenge: It's the weekend. There always seems to be more opportunities to overeat on the weekend.

Note on picture: These are the garlic bread Snyder of Hanover pretzels that are my latest temptation. They come in a variety of flavors and my husband buys them for himself. But garlic bread flavor is awesome.

wow. 1/2 oz, though, is 70 calories. So, I can't eat but a few bites in a day, but the bites I do take are wonderful!

How To Diet On The Weekend

Have you noticed it's a lot harder to stick to your diet on the weekend?

Let me give you a perfect example of this.

About 30 minutes ago, I got a phone call from my husband who was out running errands with the kids,

"Do you have enough calories for a double shot mocha at (insert your favorite coffee shop here)?"

Of course I don't have enough calories. A double shot mocha, the way I like it has whole milk. But even if they did it with skim milk, the smaller sizes are 12 ounces. So that, in itself is 135 calories. Add in the chocolate and whipped cream, we're talking about an easily over 225 calorie snack.

For coffee.

I mean I could trade in my ice cream at night for this reduced calorie version of what I really like, but to me, it's just not worth it.

And, by the way, I really appreciate my husband for thinking of my diet instead of just bringing it home. That would be really hard, ya know, to just have that mocha sitting there, but I can't have it. Or worse, I buckle in, have it and then I' ve just had my snack for the day.

Well, these food opportunities will present themselves all weekend long.

Tonight for example, I fully expect that there is going to be a run to the ice cream shop with the kids. Do I partake? Do I save a few calories to squeeze this in? What if I want to eat popcorn or a snack later tonight with my husband?

Really the best way to get through the weekend is to first have unbridled determination to get through it unscathed.

Last weekend I was not soo determined and look what happened. I went to that picnic last Sunday without a plan, and unprepared for the scotcheroos that were waiting in the wings for me, waiting to take my diet down.

Not this weekend. I want to lose that sixth pound by Monday.

So, really the next best thing for me to do is to make a plan. A reasonable plan.

What do you want to eat? Plan out your calories ahead of time so that it's possible to partake in a food that you really want.

But, I have to tell you, it will usally only be one food. I can't go out for icecream and have a mocha too...well, you could, but you would have to starve yourself throughout other parts of your day to do it.

And that begs the question, is it really worth feeling hungry all weekend just so you can splurge your calories Saturday night? Maybe it is for some, but I'm not doing it today.

So, you need to look at where your going to put your calories, before it actually happens. When you do this, you're more likely to cut out unnecessary calories and lieu of the ones you want to use for your treat.

For example, eating your potato plain versus with some type of dressing. It's not the most fun choice to make, but we don't really need dressing, but our bodies do need the potato. If I take off all my low-calorie dressing choices that I usually like on my meat and potato, I could save myself a good 75 calories. That's almost a 100. That's about 1/3 of the calories of the snack I want to eat.

The other way, to get through is with small bites. I shall have to do a post on the art of taking bites. But, if I'm with my husband and he has this awesome mocha that he's drinking, a small drink has only a few calories, and I still get the pleasure of the taste.

I think bites and sips are underrated.

I did want to reiterate. The weekend is no different from the week day, in that you should ideally be taking six meals in throughout the day. You will feel better if you do and you will not have hunger pains clouding your inability to resist snacking.

Finally, a third option I might suggest is getting involved in some type of physical activity. It's harder to eat while your biking or hiking, swimming our running. And, then, just maybe, you could trade in a 40 minute workout for a 300 calorie snack.

Day 5 of Week 2 I Hit The Five Pound Mark!!

Weight loss: 1/2 pound

total lost: 5 pounds in 11 days

1/2 cup of oatmeal: 150

2 tsp of sugar: 30

1/3 cup of 1% milk: 30

1/2 graham cracker sheet: 33

--------------------------------

running total:213

1/2 graham cracker sheet:33

3oz banana: 50

vanilla protein shake:120

total:203

------------------

running total:416

2 eggs:140

2 lefse: 60

1/2 cup of fat free cottage cheese:90

1/4 cup of canned pineapple: 35

1/2 cup of ice cream:150

total:475

-----------------------

running total: 901

10 pretzels:30

1/2 graham cracker sheet:33

1 cup of frosted cheeriors: 132

1/2 cup of skim milk:45

jello cup:10

whipped cream:15

total: 267

------------------

running total: 1168

vanilla protein shake mix:120

4 oz banana: 60

1/2 oz of garlic bread pretzels: 70

total:250

---------------------------

grand total: 1418

fitness: 3 1/2 mile run (with a bunch of fast high school girls...Lord help me!)

Note on pict: last night's dinner just took three ingredients. You can buy these tuna packages in different flavors at your store. They cost about $2.19. I throw the whole package in the oven for about 10 minutes while its pre-heating to 350 and then drizzle the whole thing, juice and all, over freshly made brown rice. It's an easy, tasty, nutritious, high-protein, low calorie meal.

1/3 cup of freshly cooked green beans 30, 3/4 cup of brown rice 126. 1 package of specialty tuna 140 total: 296

I Hit the Five Pound Mark

This post is not so much informational as it is just me expressing on my diet blog the little bit of excitement I feel at having lost five pounds. Actually what I'm sharing with you all now, is similar to what I might write in my food diary. I always used my food diary to express my weight loss goals and feelings associated with them.

I'm excited because I've lost five pounds in 11 days. I have three more days till day 14. I'm hoping to drop another pound by Monday. That will make it six pounds in two weeks. I am soooo determined to NOT mess up this weekend, so I can skate in on Monday...one pound less.

Also, allow me to speculate on the future. At this rate, I could very well lose 2 pounds a week over the next two weeks. So, hear, me now...I could be looking at a 10 pound drop in four weeks.

I'll have to admit it to you all. I think I may very well be doing better than I would have done if I hadn't started this blog. Maybe it has something to do with wanting to be a good role model...I don't really feel pressure, but I feel like I'm being a lot more nit-picky about everything I eat.

So, that's my little sharing time with you all. Five pounds in 11 days. Now I'm shooting for the next five to be gone by the end of my fourth week.

Day 4, Week 2 How To Get Fuller Faster

Today's weight: same

Total lost: 4 1/2 pounds in 10 days



1/2 cup of oatmeal: 150
2 tsp of sugar:30
1/3 cup of 1% milk:30
coffe with 1 tbl of creamer:30
with sweet-n-low:0
------------------------------
running total:240

3 1/2 oz banana:50
vanilla protein shake:120
total: 170
--------------------------------
running total:410

2 lefse:60
2 large eggs:140
1/2 cup of fat free cottage cheese:90
1/4 cup of canned pineapple:35
1 cup of raw spinach:10
coffee with 1 1/2 tsp of powder creamer: 15
1/3 cup Blue Bunny Bunny Tracks light ice cream: 100
total:450
----------------------------------
running total: 860

1/2 graham cracker sheet: 33
1 pack of specialty tuna:140
3/4 cup of brown rice: 126
1/3 cup of green beans: 35
10 pretzels:30
coffee with 1/4 cup of whole milk:35
1/2 cup of Blue Bunny Light Bunny Tracks ice cream:150
--------------------------------------------------------------
total: 1414
Today's Challenge: I'm not sure.

Note on picture: Yesterday's lunch with 2 lefse-60, 2 large eggs(in lefse)-140, 1/2 cup of fat free cottage cheese-90, mixed with canned pineapple-35, 1 cup of plain spinach-10, radish-4

total lunch: 339

I love this lunch! I love the lefse, it tastes great and the cottage and pineapple combination is great.

How to Get Fuller Faster

Eat less.

So, I won't leave you with just that. But, really, I have a way to feel fuller faster the natural way. You don't have to buy any diet pills to make yourself feel full. This will just happen in the natural course of restricting your calories.

Besides, who has money to and who wants to buy a pill when you can do it yourself?

Today is the 10th day of my diet. And in the last day or so, I have noticed that I have been getting fuller faster than 10 days ago.

As you eat less food, your stomach will begin to shrink.

I haven't mentioned this yet, because I didn't want to scare you off or discourage you, but I have had hunger pains in the last 10 days. But they've been disappearing because my stomach is shrinking as it's adjusting to the smaller amount of food that I'm putting in it.

On a positive note, this is making it easier for me to maintain my calories because I'm feeling satisfied when I eat.

So, what do I do with hunger pains?

Well, I acknowledge them for what they are. Hunger pains. Then, I decide that losing weight is more important to me than hunger pains.

At first, when I first started counting calories several years ago, I felt a little scared at the idea of experiencing a hunger pain, there were some emotional triggers associated with that, like deprivation, sadness. But the more I thought about, and picked apart the whole hunger pain sensation, the more I realized that a hunger pain was not impossible to get through. Think about menstrual cramps, if you were to compare the two...I would wager that a menstrual cramp hurts more.

But the difference between cramps and hunger pains is this...cramps happen every month for a few days, while hunger pains happen for 1 to 2 weeks and then fade away.

And with menstrual cramps, you don't lose weight, but with getting through a hunger pain, you eventually meet some positive weight loss goals.

It's also good to keep in mind, that you're still in control of the situation when a hunger pain happens. You can eat if you want. There's no one forcing you to do this. And, if you can't get through it this time...don't sweat it, there will be plenty of next times.

Do what I do. Eat a bowl of filling cereal, and you won't be hungry any more.

But to be at this point... where you are deciding to eat versus feeling compelled to eat is a huge success in your effort to gain control of your eating and meet your weight loss goals.

Good job!

Day 3, of Week 2, How To Space Your Calories

Weight today: loss 1/2 pound
total lost: 4 1/2 pounds in nine days

1/2 cup of oatmeal: 150
2 tsp of sugar: 30
1/3 cup of skim milk: 30
cinnamon:0
coffee with 1 tbl of creamer:30
sweet-n-low added:0
-------------------------------------
running total: 240

vanilla protein shake:120
with 1/2 cup of cantaloupe: 40 (est.)
total: 160
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running total: 400

2 lefse:60
2 large eggs: 140
1/2 cup of fat free cottage cheese:90
1/4 cup of canned pineapple chunks: 35
1 cup of plain spinach: 10
1 large radish:4
1/2 of graham cracker sheet: 33
coffee with powder creamer: 30
sweet-n-low: 0
total: 403
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running total: 803

4 oz banana: 60
vanilla protein shake:130

4 1/2 oz chicken:215
piece of whole wheat bread:120
1 tsp of light butter:15
2tsp of Bacon Ranch dressing: 46
1 cup of spinach:10
coffee with 1 tbl of powder creamer: 30
and whipped cream: 15
1/2 cup of light Bunny tracks ice cream:150
Total: 1584

Fitness: 1 hour of leg weight lift work out
abdominals
1 1/2 mile run

Challenge: thinking about something other than it feels like it's going to take forever for this weight to come off.

Note about pict: cantaloupe...it tasted great last night! You forget how good this stuff tastes until you eat one that's ripened right. These are also low calorie and good for you.

How to Space Your Calories

After you've been counting calories for a week or two you may begin to notice a pattern in how your calories add up throughout the day.

One of the best ways to get through each day involves carefully spacing your calories so that you are never too hungry at any given point.

To avoid this you will want to evenly space your calories throughout the day.

Because you are restricting your calories, your body will have a tendency to slow down its metabolism to compensate for what it perceives as starvation.

This is something you want to avoid at all costs, because a slower metabolism means you do not burn as many calories. The quandary then, is how do you eat in such a way as to keep your metabolism up and your calorie intake down.

Several meals throughout the day is the key. Eating food ever few hours keeps your metabolism running smoothly and tells your body that it is not starving at all despite the overall caloric deficit.

And it makes you feel better too, because you are being fed at regular intervals. An easy way to to do this is to divide you day into your three regular meals and then three regular snacks.

So, for me, it's breakfast at 8:00, snack at 10 or 10:30, lunch at 12:00 or 12:30, snack at 3:00, supper between 5 and 6 and another late night snack.

As I go along in my diet I will refine exactly how many calories I devote to each "meal". The better that I get at optimizing each calorie I eat, the more calories I will have for snacks.

Here's a sample breakdown:
breakfast: 250
snack: 170
lunch:350
snack:170
supper:350
snack:11o
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total: 1400

Your caloric breakdown doesn't have to be exactly this way, but you should be having six meals a day.

Sometimes you may not feel like eating a snack because you are not hungry. I would tell you to eat your snack anyway, because it is important to keep your metabolism working high. Also, you want to avoid becoming hungry to the point that you give into cravings that will put your calorie count over its limit.

What if you want to "save" your calories for a high calorie item later in the day?
I have done it.
You could do it.
I just wouldn't do that all the time. I would look at your calorie options for the day and maybe replace the 150 calorie protein shake with some 50 calorie carrots, or take out the sugar and creamer that are adding up to calories that you could be using for your treat. Or you could just go over your calorie limit by a few hundred calories.

One of the nice things about calorie counting is that you do have options.