Grocery list
Dairy
2% cottage cheese
O-organics Plain yogurt (only 6g of sugar! but im still in search for a lower sug count or ZERO)
2% milk
Produce/Veg
Cantaloupe
Mandarin oranges
Bananas
Pomegranate
Strawberries
Russet potatoes
broccoli (flash frozen is sometimes more packed with nutrients than "fresh" because it is frozen immediately after harvest)
Carrots, peas, and green beans combo (frozen)
Meats
Ground turkey
Chicken breast
Ground Top Sirloin
Scallops (frozen at sea)
Deli
Shaved deli turkey (not packaged...that has too much sodium)
Prosciutto
Sliced Chicken
Bread
double fiber bread
whole wheat hogie bread
Supplements
Yogi Tea - Defense sampler
Snacks/Misc.
Organic dehydrated apple rings
Organic dehydrated non-sulphered mango pieces
Jello Sugar free Pudding - Boston Cream pie (*New flavor)
Monday, October 19, 2009
Tuesday, October 6, 2009
Don't look!
I have been really maintaining my focus and it has been surprisingly easy!! No pain-staking deprivation feelings! I have not been trying to do anything (ie "lose weight"), but eat right and clean (no junk). Today I weighed in and I lost weight! ?????? how funny....well, I will continue rocking this and tonight I am looking forward to a 30 minute run. I remembered the rule: "If the scale becomes your god, don't look". I pulled my focus away from the "goal weight" and made my new goal to be "eat clean". That made quite a difference in even my attitude. Like I said...this week was surprisingly easy.
Cheers,
FSK
Weight report: 119.6
Grocery list
Dairy
2% cottage cheese
skim milk
Produce/Veg
assorted fruits
onions
broccoli (flash frozen is sometimes more packed with nutrients than "fresh" because it is frozen immediately after harvest)
baby carrots
bok choy
Meats
Ground turkey
Chicken breast
Deli
Shaved deli turkey (not packaged...that has too much sodium)
Sliced deli black forest ham (for omelets)
Bread
Jalepeno tortillas (for wraps)
whole wheat berry bread
jewish rye
Supplements
fish oil
Emerald Green (order through rep)
Happy healthy eating~
Cheers,
FSK
Weight report: 119.6
Grocery list
Dairy
2% cottage cheese
skim milk
Produce/Veg
assorted fruits
onions
broccoli (flash frozen is sometimes more packed with nutrients than "fresh" because it is frozen immediately after harvest)
baby carrots
bok choy
Meats
Ground turkey
Chicken breast
Deli
Shaved deli turkey (not packaged...that has too much sodium)
Sliced deli black forest ham (for omelets)
Bread
Jalepeno tortillas (for wraps)
whole wheat berry bread
jewish rye
Supplements
fish oil
Emerald Green (order through rep)
Happy healthy eating~
Energy Balls Recipe
INGREDIENTS
½ c Quaker oats
½ c organic flaxseed
½ c Organic no-stir peanut butter (they recommend crunchy, but I only had smooth)
1 tbsp organic honey
1 cup chocolate chips XXX(Instead of choc chips: 2 tbsp nutella OR 1 more tbsp honey + 1 tbsp nutella )
Wheat germ
DIRECTIONS
Mix all ingredients by hand or wooden spoon. Roll into balls.
Roll balls in wheat germ to coat.
Store in fridge. (They will harden like a chocolate truffle consistency. Chewy but not tacky)
Comment from FK: The first batch I did it with 2 tbsp nutella and it was amazing. The second time I did more honey, less nutella, for a more organic batter. Awesome batch as well. So, obviously this recipe is incredibly flexible to your taste buds…
Next combo I would like to try: sunflower seeds/almonds coarsely chopped with raisins/cranberries and yogurt chips.
This recipe is actually a fantastic set of elements for your man's health. Share the treats to boost his health!
½ c Quaker oats
½ c organic flaxseed
½ c Organic no-stir peanut butter (they recommend crunchy, but I only had smooth)
1 tbsp organic honey
1 cup chocolate chips XXX(Instead of choc chips: 2 tbsp nutella OR 1 more tbsp honey + 1 tbsp nutella )
Wheat germ
DIRECTIONS
Mix all ingredients by hand or wooden spoon. Roll into balls.
Roll balls in wheat germ to coat.
Store in fridge. (They will harden like a chocolate truffle consistency. Chewy but not tacky)
Comment from FK: The first batch I did it with 2 tbsp nutella and it was amazing. The second time I did more honey, less nutella, for a more organic batter. Awesome batch as well. So, obviously this recipe is incredibly flexible to your taste buds…
Next combo I would like to try: sunflower seeds/almonds coarsely chopped with raisins/cranberries and yogurt chips.
This recipe is actually a fantastic set of elements for your man's health. Share the treats to boost his health!
Friday, October 2, 2009
What I Ate Today
1 scoop of Emerald Green in 8oz water with a dash of Crystal Light SF pomegranate
BREAKFAST: 1/2 c Fiber One Honey Clusters with reduced fat milk
Lipton Cinnamon Apple tea - not sweetened
Peanut butter crackers (pkg of 6) OOPS!
Natural green tea - not sweetened
LUNCH: Pei Wei Vietnamese Salad Rolls (2 of 3) and a hot 8 oz Dragon Oolong tea
Natural green tea - not sweetened
Caramel flavored tea - not sweetened
SNACK: 1/2 zucchini raw and 1 serving Mott's No Sugar Added pomegranate Applesauce
Not bad!
now...Dinner....?hmmm....
BREAKFAST: 1/2 c Fiber One Honey Clusters with reduced fat milk
Lipton Cinnamon Apple tea - not sweetened
Peanut butter crackers (pkg of 6) OOPS!
Natural green tea - not sweetened
LUNCH: Pei Wei Vietnamese Salad Rolls (2 of 3) and a hot 8 oz Dragon Oolong tea
Natural green tea - not sweetened
Caramel flavored tea - not sweetened
SNACK: 1/2 zucchini raw and 1 serving Mott's No Sugar Added pomegranate Applesauce
Not bad!
now...Dinner....?hmmm....
Rope Diet Vs Noose Diet
A word for reality. Highly motivated with a strong will to eat clean and live strong, but life happens...
They key to a healthy lifestyle is making your diet and fitness plans an actual lifestyle.
I know this, but I still continually put myself on stringent diets and strict schedules for spurts at a time because I love punishing myself. My revamp is "as close to the ground as possible" (as mentioned in previous post). I decided I will have a clean focus --key word: focus--instead of a mental list of a thousand no-no foods. The idea is that you stay clear of what you know you shouldn't have, find healthy alternative foods for things you want, and eat with a purpose. I eat foods that give me energy in the morning and pack my diet full of nutrient rich foods. I have been enjoying not NEEDING caffeine! I still consume coffee when I want or green and black teas, but I don't NEED the caffeine. I feel so strong.
How to implement. I went through my entire pantry, refrigerator and freezer and threw away all the crap. I went to the grocery store and restocked with organic cereals, wide variety of fruits, great selection of various veggies -including peppers and roots!--, cottage cheese, lean meats poultry seafood, green tea, flax seed (for making PB snack balls), milk, tofu, toasted nori (seaweed) and zip loc baggies (to make ready to eat baggies of fresh cut veggies or fruit).
I call this the rope method. Keep yourself in tight reign so you won't stray, but don't have it so tight that you snap! The key is a lifestyle that you can maintain.
They key to a healthy lifestyle is making your diet and fitness plans an actual lifestyle.
I know this, but I still continually put myself on stringent diets and strict schedules for spurts at a time because I love punishing myself. My revamp is "as close to the ground as possible" (as mentioned in previous post). I decided I will have a clean focus --key word: focus--instead of a mental list of a thousand no-no foods. The idea is that you stay clear of what you know you shouldn't have, find healthy alternative foods for things you want, and eat with a purpose. I eat foods that give me energy in the morning and pack my diet full of nutrient rich foods. I have been enjoying not NEEDING caffeine! I still consume coffee when I want or green and black teas, but I don't NEED the caffeine. I feel so strong.
How to implement. I went through my entire pantry, refrigerator and freezer and threw away all the crap. I went to the grocery store and restocked with organic cereals, wide variety of fruits, great selection of various veggies -including peppers and roots!--, cottage cheese, lean meats poultry seafood, green tea, flax seed (for making PB snack balls), milk, tofu, toasted nori (seaweed) and zip loc baggies (to make ready to eat baggies of fresh cut veggies or fruit).
I call this the rope method. Keep yourself in tight reign so you won't stray, but don't have it so tight that you snap! The key is a lifestyle that you can maintain.
Wednesday, September 30, 2009
Losing and Improving
Weight Report I officially dropped a pound. I am now consistently weighing in at 121.0. Rock on.
Running
Milestone: arrived home from airport. unpacked running shoes. went running.
Milestone: ran 3.3 miles and finished 4 miles with a brisk walk at a 7% grade incline.
Diet The husband and I made a pact to stop eating out for the purpose of convenience. I have been making or preparing breakfast every morning, packing lunches and cooking well balanced meals every day since we got back. our new motto: "as close to the ground as possible" We have decided to revamp our diet to be clean. Example: we made homemade applesauce instead of mott's all natural. We include the skin in our processing so we get ALL the nutrients from the apple. We add a little cinnamon but no sugar (it doesn't need any). Blended with a small portion of water during processing.
My current cheat food: small portion of super low sugar vanilla yogurt (O-organics) with 2 med strawberries and pinch of fresh coconut.
My I-can't-take-it-anymore food: a tsp of Nutella on a half slice of dark rye toast.
Current personal goal: Weaning myself away from energy drinks and coffee. switching to tea. (no special reason, just a personal decision...I do this sometimes.) I love green tea and various black tea grades.
Running
Milestone: arrived home from airport. unpacked running shoes. went running.
Milestone: ran 3.3 miles and finished 4 miles with a brisk walk at a 7% grade incline.
Diet The husband and I made a pact to stop eating out for the purpose of convenience. I have been making or preparing breakfast every morning, packing lunches and cooking well balanced meals every day since we got back. our new motto: "as close to the ground as possible" We have decided to revamp our diet to be clean. Example: we made homemade applesauce instead of mott's all natural. We include the skin in our processing so we get ALL the nutrients from the apple. We add a little cinnamon but no sugar (it doesn't need any). Blended with a small portion of water during processing.
My current cheat food: small portion of super low sugar vanilla yogurt (O-organics) with 2 med strawberries and pinch of fresh coconut.
My I-can't-take-it-anymore food: a tsp of Nutella on a half slice of dark rye toast.
Current personal goal: Weaning myself away from energy drinks and coffee. switching to tea. (no special reason, just a personal decision...I do this sometimes.) I love green tea and various black tea grades.
Tuesday, September 1, 2009
Flying the Coup!
Wow...I didn't lose any weight. That's ok. I am proud of myself that I didn't gain any in the midst of the 3 birthday celebrations. That means my workouts are solid. My diet is pretty clean and I make a few exceptions here and there. I am totally loving life and not feeling restricted by diet goals at all!
I missed last night's workout because I was carless. My husband took my car to work (to work again after dinner) and he took both cars' keys with him! haha! I couldn't even run outside because you need a key fob to get back in the building! I tried to do the house work with lots of squatting, deadlift style bending to pick things up, oblique rotations to reach things and all with quick movements to make an almost-cardio out of it. Gotta get it in SOMEhow!!!
I was up till midnight doing laundry and trying to get the place ready for us to leave. I don't want anything growing in my sink or fridge while I'm gone.
My diet will change while I'm in the Philippines just because of what is available (and NOT available). So, starting today, I am going to start prepping my body for the diet change. I am drinking tons of water and eating mostly fruits and fiber with protein here and there. Why prep? My body will be doing a lot of adjusting when we get there - time zone, bad water, weather, dust, humidity... Even though I know the body can handle it, I want to give my body an easy transition, so that I can stay strong and avoid getting sick!
With one day left before we leave I am FINALLY getting excited.
Weight Report: 122.2
I missed last night's workout because I was carless. My husband took my car to work (to work again after dinner) and he took both cars' keys with him! haha! I couldn't even run outside because you need a key fob to get back in the building! I tried to do the house work with lots of squatting, deadlift style bending to pick things up, oblique rotations to reach things and all with quick movements to make an almost-cardio out of it. Gotta get it in SOMEhow!!!
I was up till midnight doing laundry and trying to get the place ready for us to leave. I don't want anything growing in my sink or fridge while I'm gone.
My diet will change while I'm in the Philippines just because of what is available (and NOT available). So, starting today, I am going to start prepping my body for the diet change. I am drinking tons of water and eating mostly fruits and fiber with protein here and there. Why prep? My body will be doing a lot of adjusting when we get there - time zone, bad water, weather, dust, humidity... Even though I know the body can handle it, I want to give my body an easy transition, so that I can stay strong and avoid getting sick!
With one day left before we leave I am FINALLY getting excited.
Weight Report: 122.2
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