Grocery day today. What to get, what to get.
Today I woke up with absolutely nothing to do. One of those boring Sundays, with no plans whatsover, these days usually end up being the best. Everything is spontaneous. I ended up meeting a friend and his family for breakfast this morning. Was a bit worried if I was going to go overboard considering breakfast is my fave meal of the day. Eggs, sausage, home fries, pancakes, yummy, lol. On my way to the restaurant, I kept thinking, this could get dangerous. Dr. Larry's(family doctor) words kept coming into mind, choose wisely, stay focused. So I did. I ended up having an vegetable omelet, some baked beans, 2 pieces of whole wheat toast. Turned out to be a great breakfast and the calories we in control.
well here are the meals i ate today
8am
yogurt - 100 calories
granola bar - 100 calories
apple - 75 calories
11am
3 eggs - 225 calories
1/2 cup baked beans - 130
cream in coffee ?? calories
2 whole wheat toast - 200 calories
230pm
protein bar - calories
orange - 75 calories
6pm
6 ounces of chicken breast - 300 calories
2 whole grain tortilla's - 200 calories
yogurt - 100 calories
mixed greens - tossed salad - 10 calories
930pm
14 shrimp - 90 calories
yogurt - 100 calories
pear - 75 calories
Today I did a bit of cheating by getting on my scale at home. My scale only goes up to 504 pounds. So without mentioning my actual weight until weigh in day, lets just say I can now weight myself on my own scale. Hopefully my Dr at BMI isn't reading this, cause I know he doesn't like me weighing myself that often. I just can't help it, it helps me with the motivation.
Talk to you tomorrow.
Monday, March 9, 2009
Sunday, March 8, 2009
March 7, 2009
Saturday is the first weekend day of my healthy eating plan. Today was a tough day for me cause my schedule was out of whack. No getting up at 6am, no going to work. Things were going to have to change a bit today. I was readay for it.
I woke up a bit later today than normal, but made sure that I ate within the first half hour I woke up. I started something different today as well. As soon as I woke up, I drank 2 glasses of water, before
7am
2toast - 200 calories
2 egss - 150 calories
orange - 75 calories
granola bar - 120 calories
plain yogurt - 100 calories
10am
protein shake - 300 calories
apple - 75 calories
130 pm
chicken breast -280calories
Mixed Greens - 10 calories
Yogurt - 100 calories
Granola bar - 120 Calories
4pm
protein shake - 300 calories
granola bar - 120 calories
7pm
2 whole grain bread wraps - 200 calories
chicken breast - 5 ounces - 250 calories
yogurt- 120 calories
15gr of cheddar - 75 calories
10pm
bowl of cereal - 1.5 cups - 170 calories
1% milk - 150 calories
Not a bad day of eating. I was expecting me to fall off the wagon a bit considering that I was Saturday and I had more time to myself. I just kept thinking of rule # 2 and rule #4 of the 4 rules to weight management I adopted. Rule # 2, choose wisely, and rule #4, stay mentally strong. I stayed mentally tough today, and it paid off.
I woke up a bit later today than normal, but made sure that I ate within the first half hour I woke up. I started something different today as well. As soon as I woke up, I drank 2 glasses of water, before
7am
2toast - 200 calories
2 egss - 150 calories
orange - 75 calories
granola bar - 120 calories
plain yogurt - 100 calories
10am
protein shake - 300 calories
apple - 75 calories
130 pm
chicken breast -280calories
Mixed Greens - 10 calories
Yogurt - 100 calories
Granola bar - 120 Calories
4pm
protein shake - 300 calories
granola bar - 120 calories
7pm
2 whole grain bread wraps - 200 calories
chicken breast - 5 ounces - 250 calories
yogurt- 120 calories
15gr of cheddar - 75 calories
10pm
bowl of cereal - 1.5 cups - 170 calories
1% milk - 150 calories
Not a bad day of eating. I was expecting me to fall off the wagon a bit considering that I was Saturday and I had more time to myself. I just kept thinking of rule # 2 and rule #4 of the 4 rules to weight management I adopted. Rule # 2, choose wisely, and rule #4, stay mentally strong. I stayed mentally tough today, and it paid off.
Saturday, March 7, 2009
March 6, 2009 - Weigh in day - 510 pounds.
Today was the first time I stepped on a scale since Feb 27, last Friday. That day was the heaviest I had ever weighed myself in my life. Today was a lot better though, weighing in at 510 pounds. Although I am not going to go nuts and be happy every time I drop pounds, I have to admit I am feeling good to see the number drop, cause really, that's how I am going to measure my sucess in all this.
Today I also visited with my personal trainer Rob Matthews from the BMI Clinic. I was feeling really sick, I have come down with a cold so I wasn't sure if he was going to want me to work out today. Turns out I didn't. Instead we sat down for 20 minutes and had a great talk about my workouts. He gave me a calendar for the rest of the month, asked me to write down my exercise goals for the rest of the month. So I did. He wanted me to combine swimming, walking, exercise bike and strength training. He asked me to set times to each exercise session that is attainable for me. Then gradually build it up each week, by adding more minutes. I haven't filled it out completely, but I did do a rough sketch. Monday, Wednesday and Friady I will pick 2 of those days to do strength training. Sunday and Tuesday and Thursday I will pick 2 of those days to go swimming and since I have a bike at home, I will try my best to start off with 5 minutes each day, then slowly build it up, week by week. I may not be able to get 5 straight minutes on the bike, but even if i do it in 2 or 3 attempts, I will get 5 minutes in. I will try and incorporate some type of walking routine as well. Even if it's just parking further in the parking lots when I go to work, or go to the grocery store, or wherever.
For today, my meal plan was the following:
7am
2 toast - 200 calories
2 egss - 150 calories
apple - 75 calories
granola bar - 90 calories
10am
protein bar - 300 calories
orange - 75 calories
130 pm
chicken breast - 350 calories
Mixed Greens - 10 calories
Apple - 75 calories
Granola bar - 120 Calories
4pm
can of tuna in olive oil- 180 calories
2 pieces of low calorie bread - 180 calories
7pm
2 whole grain bread wraps - 200 calories
chicken breast - 5 ounces - 250 calories
yogurt- 120 calories
15gr of cheddar - 75 calories
10pm
cereal bar - 90 c
apple - 75 calories
Today I also visited with my personal trainer Rob Matthews from the BMI Clinic. I was feeling really sick, I have come down with a cold so I wasn't sure if he was going to want me to work out today. Turns out I didn't. Instead we sat down for 20 minutes and had a great talk about my workouts. He gave me a calendar for the rest of the month, asked me to write down my exercise goals for the rest of the month. So I did. He wanted me to combine swimming, walking, exercise bike and strength training. He asked me to set times to each exercise session that is attainable for me. Then gradually build it up each week, by adding more minutes. I haven't filled it out completely, but I did do a rough sketch. Monday, Wednesday and Friady I will pick 2 of those days to do strength training. Sunday and Tuesday and Thursday I will pick 2 of those days to go swimming and since I have a bike at home, I will try my best to start off with 5 minutes each day, then slowly build it up, week by week. I may not be able to get 5 straight minutes on the bike, but even if i do it in 2 or 3 attempts, I will get 5 minutes in. I will try and incorporate some type of walking routine as well. Even if it's just parking further in the parking lots when I go to work, or go to the grocery store, or wherever.
For today, my meal plan was the following:
7am
2 toast - 200 calories
2 egss - 150 calories
apple - 75 calories
granola bar - 90 calories
10am
protein bar - 300 calories
orange - 75 calories
130 pm
chicken breast - 350 calories
Mixed Greens - 10 calories
Apple - 75 calories
Granola bar - 120 Calories
4pm
can of tuna in olive oil- 180 calories
2 pieces of low calorie bread - 180 calories
7pm
2 whole grain bread wraps - 200 calories
chicken breast - 5 ounces - 250 calories
yogurt- 120 calories
15gr of cheddar - 75 calories
10pm
cereal bar - 90 c
apple - 75 calories
Friday, March 6, 2009
March 5, 2009
Well, I have to admit, 4 strong days of healthy eating has paid off. 4 down, 18000 more to go, that's considering I live another 50 years.
Each day, I am feeling better and better, and already the body is starting to move better. I can feel the positive vibes and the body is responding well.
I know things are going good when this happens. Last night I was heading to the hockey game. So instead of going to the game hungry. I rushed home, I ate the best possible meal I could witht he foods I had available and the 10 minutes I had to eat. I grabed 2 pieces of whole grain fahita bread, grabbed some cheddar cheese, lean mortadella, made 2 small wraps. Had a granola bar and a yogurt to go along with it, and left for the game.
I brought with me a 90 Calorie cereal bar snack, a apple, and a bottle of water, then after the game on my way home, ate that as a snack as well. It was great. Didn't touch anything at the game at all.
My meal plan for this day includes.
7am
2 toast - 200 calories
2 egss - 150 calories
apple - 75 calories
yogurt - 120 calories
10am
protein bar - 300 calories
orange - 75 calories
130 pm
chicken breast - 350 calories
20 gr of almonds - 120 calories
Mixed Greens - 10 calories
Apple - 75 calories
Granola bar - 120 calories
4pm
can of tuna - 180 calories
whole grain bagel - 220 calories
7pm
2 whole grain bread wraps - 200 calories
75 gr of lean cold cuts - 250 calories
yogurt- 120 calories
15gr of cheddar - 75 calories
10pm
cereal bar - 90 calories
apple - 75 calories
combined with my 5 bottles of water a day, i think this makes for a great day, or at least better than before
If you are trying to lose weight and get your life back, remember too: always choose healthy foods, stay active, stay mentally strong and if you can...eat less(only 10% less)
Talk to you soon.
Rob
Each day, I am feeling better and better, and already the body is starting to move better. I can feel the positive vibes and the body is responding well.
I know things are going good when this happens. Last night I was heading to the hockey game. So instead of going to the game hungry. I rushed home, I ate the best possible meal I could witht he foods I had available and the 10 minutes I had to eat. I grabed 2 pieces of whole grain fahita bread, grabbed some cheddar cheese, lean mortadella, made 2 small wraps. Had a granola bar and a yogurt to go along with it, and left for the game.
I brought with me a 90 Calorie cereal bar snack, a apple, and a bottle of water, then after the game on my way home, ate that as a snack as well. It was great. Didn't touch anything at the game at all.
My meal plan for this day includes.
7am
2 toast - 200 calories
2 egss - 150 calories
apple - 75 calories
yogurt - 120 calories
10am
protein bar - 300 calories
orange - 75 calories
130 pm
chicken breast - 350 calories
20 gr of almonds - 120 calories
Mixed Greens - 10 calories
Apple - 75 calories
Granola bar - 120 calories
4pm
can of tuna - 180 calories
whole grain bagel - 220 calories
7pm
2 whole grain bread wraps - 200 calories
75 gr of lean cold cuts - 250 calories
yogurt- 120 calories
15gr of cheddar - 75 calories
10pm
cereal bar - 90 calories
apple - 75 calories
combined with my 5 bottles of water a day, i think this makes for a great day, or at least better than before
If you are trying to lose weight and get your life back, remember too: always choose healthy foods, stay active, stay mentally strong and if you can...eat less(only 10% less)
Talk to you soon.
Rob
Thursday, March 5, 2009
March 4, 2009
Hi again and thanks for reading. Just to let you know, I am writing my blog always for the day before. I have been having computer issues at home so it is much easier for me to do this during the next day.
My third day was great. I can't believe already how much better I am feeling and thats just 3 days of manageable healthy eating. When calculating my calories, I am actually under the reccomended calorie intake reccomeneded to me by my dietician.
Todays meals include:
7am -
2 eggs - 150 calories
2 toast - 200 calories
2 slices of kraft cheese - 100 calories
apple - 70 calories
yogurt - 120 calories
10am-
protein bar - 300 calories
yogurt - 120 calories
130pm
can of tuna - 120 calories
bagel - 240 calories
granola bar - 120 calories
orange - 80 calories
430pm
can of tuna - 120 calories
1 yogurt - 120 calories
730pm
lean pork - breaded - 400 calories
yogurt - 120 calories
granola bar - 120 calories
salad with apple in it - 100 calories
10pm
plain yogurt - 100 calories
granola bar - 120 calories
Thats just over 2900 calories for today...i felt great, wasn't hungry. I am eating a lot of the same foods every day and thats just the way I like doing my meal plan for now. If something works, why not stick to it. For the first time in a long time, I am counting my calories, and I am enjoying doing this. I think it helps a lot. I think its important for everyone to know how many calories they are eating every day. It's important to know your metabollic rate.
Talk to you tomorrow.
My third day was great. I can't believe already how much better I am feeling and thats just 3 days of manageable healthy eating. When calculating my calories, I am actually under the reccomended calorie intake reccomeneded to me by my dietician.
Todays meals include:
7am -
2 eggs - 150 calories
2 toast - 200 calories
2 slices of kraft cheese - 100 calories
apple - 70 calories
yogurt - 120 calories
10am-
protein bar - 300 calories
yogurt - 120 calories
130pm
can of tuna - 120 calories
bagel - 240 calories
granola bar - 120 calories
orange - 80 calories
430pm
can of tuna - 120 calories
1 yogurt - 120 calories
730pm
lean pork - breaded - 400 calories
yogurt - 120 calories
granola bar - 120 calories
salad with apple in it - 100 calories
10pm
plain yogurt - 100 calories
granola bar - 120 calories
Thats just over 2900 calories for today...i felt great, wasn't hungry. I am eating a lot of the same foods every day and thats just the way I like doing my meal plan for now. If something works, why not stick to it. For the first time in a long time, I am counting my calories, and I am enjoying doing this. I think it helps a lot. I think its important for everyone to know how many calories they are eating every day. It's important to know your metabollic rate.
Talk to you tomorrow.
Wednesday, March 4, 2009
March 3
March 3, 2009 - i figure it's easier for me to take 5 minutes during my work day to do my blogs, so I will always write a blog for a a day, the day after.
Today was a very good day for me food wise. I wish I could say the same thing about my nerves, lol. I guess with that little episode the other night at the hosptial, has got me a bit rattled. I am not only doing my best to eat properly but I also trying my best to not think about what could be wrong with me. My doctor tells me everything is fine, the cardiologist at the hospital told me everything was fine, but for some reason, my brain doesn't tell me everything is fine. It's all good though, I will be fine. Oh and by the way, last night I before I went to sleep, I ate a granola bar, and vanilla yogurt. I wasn't sure if I was going to eat anything last night, but after counting my calories, and hunger being present, I did snack.
My meal plan for today was great. This is what I ate today.
7am - 2 eggs, 2 whole toast, yogurt, banana
1030 am - can of tuna, orange, yogurt, granola bar
130pm - salad, can of tuna, whole grain bagel, apple, cheese
5pm - protein shake,
815pm - 2 pieces of chicken breast ( 400 calories) in salad with cheese, apple, yogurt
I did some walking today during my work day, for about 15 min. I do need to get into the pool though, makes things much easier on me.
Today was a very good day for me food wise. I wish I could say the same thing about my nerves, lol. I guess with that little episode the other night at the hosptial, has got me a bit rattled. I am not only doing my best to eat properly but I also trying my best to not think about what could be wrong with me. My doctor tells me everything is fine, the cardiologist at the hospital told me everything was fine, but for some reason, my brain doesn't tell me everything is fine. It's all good though, I will be fine. Oh and by the way, last night I before I went to sleep, I ate a granola bar, and vanilla yogurt. I wasn't sure if I was going to eat anything last night, but after counting my calories, and hunger being present, I did snack.
My meal plan for today was great. This is what I ate today.
7am - 2 eggs, 2 whole toast, yogurt, banana
1030 am - can of tuna, orange, yogurt, granola bar
130pm - salad, can of tuna, whole grain bagel, apple, cheese
5pm - protein shake,
815pm - 2 pieces of chicken breast ( 400 calories) in salad with cheese, apple, yogurt
I did some walking today during my work day, for about 15 min. I do need to get into the pool though, makes things much easier on me.
Monday, March 2, 2009
March 1 and 2 - First 2 days
March 1 - 2009
Today I woke up feeling really happy about what was to come. Today I set out to go buy the rest of my groceries, do some shopping and be ready for the weeks to come.
Although Monday was going to be my first official day of my meal plan, I started a bit early and made myself a nice 2 egg, 4 egg white omelet with onions and mushrooms and one slice of Kraft singles. I also added a yogurt and a orange, and a latte made with 1 cup of 1% milk and some espresso. Not bad start t other day.
In the afternoon, I went to the grocery store and shopped around. I went to one of my favorite food stores in Ottawa, Produce Depot on Carling. There I loaded up with many fruits, vegetables and fish. Great store, great prices.
The rest of my day I didn't do anything to exciting. I spent some time with friends, and then around 730pm, I made a decision to go eat one last meal that, a meal where I wasn't going to count the calories, I was just going to order what I wanted and that's it. It proved to be a big mistake on my part, one that I now regret. I ended up ordering some pizza and wings, and I even had dessert. I left the restaurant feeling bloated and full. Not good.
After dinner, now it is 9 pm. I still had some groceries to do. I went to Loeb near my house to get some spring mix salad, bottled water and some yogurt. Afterwards on the way to my truck, I could really feel the meal kick in. I was getting tired easy, I was sweating. I didn't feel good. I got my groceries loaded and went home. Once home, I still had this uneasy feeling that something was wrong. I ended up calling my brother, told him how I felt and maybe it was best I go to hospital and get checked out. Just to make sure. So I did. I got there, and right away they took my blood pressure, which was surprisingly great for me, 138/89, then they asked me a few questions and the admitted me into the emergency room for observations. After about half hour with my heart hooked up to the machine, the cardiologist came into the room, told me everything looked good, but if I wanted, I should stay for a few more hours and just let the machine monitor my heart. So I stayed till lying down in the emergency for almost another 3 hours. The doctor then came back in, told me to get dressed, everything looked fine and sent me on my way. He even called me a young healthy man. He did advise me to go see my family doctor and If I was concerned I could go get a heart monitor hooked up to me for 24 hours.
Anyways, that was my day.
March 2 - 2009
I woke up a bit late this morning due to my extended stay at the hospital the night before. I woke up feeling good but a bit anxious as well. I started my day off right by going into the kitchen, taking my medication, drinking a bottle of water, then cutting up some mushrooms and onions so I could make myself a nice omelet again.
I was running a bit late, I had to be at a clients house by 10am. I grabbed a shopping bag, and threw everything I was going to eat for the day into it. I threw in protein powder for my shakes, I grabbed some tuna in olive oil, a few yogurts, a apple, banana and orange as well. I also grabbed a whole grain bagel. Now the challenge of the day was to eat everything in that bag, space it out accordingly so I don't starve and get hungry.
My next few meals consisted of the following:
11am - 1/2 protein shake, can tuna in olive oil, yogurt
2pm - can tuna in olive oil, yogurt, bagel, fibre bar (110 calorie bar)
5pm - 1/2 protein shake, orange, small handful of almonds
8pm - 2 chicken breast cutlets(200 calories each), spring mix salad, yogurt
It is now 10pm, I am feeling good, but if hunger does come about before I head to bed, I may have small bowl of cereal. I will update tomorrow if I do.
Today I woke up feeling really happy about what was to come. Today I set out to go buy the rest of my groceries, do some shopping and be ready for the weeks to come.
Although Monday was going to be my first official day of my meal plan, I started a bit early and made myself a nice 2 egg, 4 egg white omelet with onions and mushrooms and one slice of Kraft singles. I also added a yogurt and a orange, and a latte made with 1 cup of 1% milk and some espresso. Not bad start t other day.
In the afternoon, I went to the grocery store and shopped around. I went to one of my favorite food stores in Ottawa, Produce Depot on Carling. There I loaded up with many fruits, vegetables and fish. Great store, great prices.
The rest of my day I didn't do anything to exciting. I spent some time with friends, and then around 730pm, I made a decision to go eat one last meal that, a meal where I wasn't going to count the calories, I was just going to order what I wanted and that's it. It proved to be a big mistake on my part, one that I now regret. I ended up ordering some pizza and wings, and I even had dessert. I left the restaurant feeling bloated and full. Not good.
After dinner, now it is 9 pm. I still had some groceries to do. I went to Loeb near my house to get some spring mix salad, bottled water and some yogurt. Afterwards on the way to my truck, I could really feel the meal kick in. I was getting tired easy, I was sweating. I didn't feel good. I got my groceries loaded and went home. Once home, I still had this uneasy feeling that something was wrong. I ended up calling my brother, told him how I felt and maybe it was best I go to hospital and get checked out. Just to make sure. So I did. I got there, and right away they took my blood pressure, which was surprisingly great for me, 138/89, then they asked me a few questions and the admitted me into the emergency room for observations. After about half hour with my heart hooked up to the machine, the cardiologist came into the room, told me everything looked good, but if I wanted, I should stay for a few more hours and just let the machine monitor my heart. So I stayed till lying down in the emergency for almost another 3 hours. The doctor then came back in, told me to get dressed, everything looked fine and sent me on my way. He even called me a young healthy man. He did advise me to go see my family doctor and If I was concerned I could go get a heart monitor hooked up to me for 24 hours.
Anyways, that was my day.
March 2 - 2009
I woke up a bit late this morning due to my extended stay at the hospital the night before. I woke up feeling good but a bit anxious as well. I started my day off right by going into the kitchen, taking my medication, drinking a bottle of water, then cutting up some mushrooms and onions so I could make myself a nice omelet again.
I was running a bit late, I had to be at a clients house by 10am. I grabbed a shopping bag, and threw everything I was going to eat for the day into it. I threw in protein powder for my shakes, I grabbed some tuna in olive oil, a few yogurts, a apple, banana and orange as well. I also grabbed a whole grain bagel. Now the challenge of the day was to eat everything in that bag, space it out accordingly so I don't starve and get hungry.
My next few meals consisted of the following:
11am - 1/2 protein shake, can tuna in olive oil, yogurt
2pm - can tuna in olive oil, yogurt, bagel, fibre bar (110 calorie bar)
5pm - 1/2 protein shake, orange, small handful of almonds
8pm - 2 chicken breast cutlets(200 calories each), spring mix salad, yogurt
It is now 10pm, I am feeling good, but if hunger does come about before I head to bed, I may have small bowl of cereal. I will update tomorrow if I do.
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