Day 8- Rest And Reflection

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It has been a week, one whole week. We have started new habits. Weighing ourselves every morning and writing down the number in a notebook. Writing down what we eat, everything that we eat. Now it’s time to find out why we do that.

As I said, the weight number is pretty much useless except in an empirical sense. We track our weight simply to be aware of it, writing it down makes us accountable to do it every day.

We log all of our food intake for a different reason. Eating healthy is a good habit and most all good habits are learned behavior. Food logging lets us step back and look at patterns in our diet, things that could change as well as the things that we are doing right.

If you have been following the little workouts that I post on the bottom of the blog each day you could be feeling better and maybe even sleeping better than when you started. I assume that anyone that is doing this has no equipment what so ever and I program the workout just that way. From this week forward, small investments in equipment will pay huge dividends. I am not nor will I in the future sell anything at all. I will recommend certain items, only those items that will bring great results with a very small investment. My first such recommendation is getting a jump rope.

Screen Shot 2015-07-20 at 7.12.04 PM

There it is, $6 with tax. That is your workout today, go get a jumprope. It is the last you will ever see of that six dollars too because if you stay with me we are going to wear that sucker out. I have said this before and I will say it again, “I am no expert!” But I know a heck of a lot of them. I would like to introduce you to Buddy Lee, the Micheal Jordan of the jumprope…

Just because there is no workout today does not mean there will be no need to write in your notebook today. As an exercise, make a list of each food item that you ate last week, you don’t have to duplicate anything, just note the unique items. Now make a new folder on your desktop and name it “Food”. Go to this website, I like this one because they make you a label…

http://www.calorieking.com/

Type in the name of the food from your list and click a quantity that would make it easiest to figure out the calories that you consumed, ounce, each, whatever. When you click the quantity it makes you a label that has all of the nutrition info for that particular food. Take a screenshot of each label, rename it with the name of the food and save it to your folder. This will save a bunch of typing later.

You now have a fitness notebook that you are recording your daily weight, food and workouts in. If you have been thorough you are on track to build on some really good habits. Also this week, start writing down the calories in your food each day just as I have been doing here. This is your new habit that you are starting this week. And you have a brand new jump rope.

Breakfast
3 eggs(240 cal.)
2 oz. Queso Fresca(160 cal.)
5 Corn tortillas(250 cal.)
2 tsp. coconut oil(80 cal.)
16 oz. 2% milk(244 cal.)
total=924 cal.

This is what these screenshots can look like, just name them so you can find them and put them all in a folder so you have them when you need them.

1 extra large egg:

Screen Shot 2015-07-21 at 7.51.42 AM

Lunch Salad
6 oz. Imitation crab(220 cal.)
4 oz. spinach leaves(28 cal.)
1/2 medium onion(32 cal.)
4 Tbs. Thousand island(180 cal.)
total= 460 cal.

Stuffed peppers
2 Anaheim peppers, seeded(30 cal.)
3 oz. imitation crab(110 cal.)
1/2 cup cottage cheese(120 cal.)
1/2 onion, diced(32 cal.)
1 oz. sunflower kernels(165 cal.)
total= 457 cal.)

Today is my rest day as well, I am feeling the squats in my inner thighs, I may modify my idea of squatting 3 times a week, we’ll see.  Please send me questions if you have any, I will do my best to get you the best answers that I can.

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Day 3- A New Body The Hard Way, Change One Thing

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At this point, diet is so much more important than exercise a few small changes can show gains or in our case losses almost immediately. The weight that we record in the top right corner of each day’s journal is a reminder only, results will show up in the long-term changes we make to how we approach eating. We will begin to feel healthier long before any visual signs appear.

Breakfast was one of my worst diet meals. You name something that you shouldn’t eat and I would have a ton of it before 8 a.m.. Slowly I am changing that, I have eliminated processed foods and make everything myself. Here is an example:

Scrambled eggs w/ jalapeños on corn tortillas:
6 white corn tortillas(300 cal.)
1 large jalapeño, seeded and deveined(8 cal.)
4 eggs(308 cal.)
1 Tbs. Coconut oil(120 cal.)

Seed and devein a large jalapeño, dice it and cook on medium heat with 1 tsp. of coconut oil. When the pepper pieces start to brown, add 4 eggs and scramble. When eggs are done to your taste, put on plate and set aside. Wipe out pan, add 2 tsp. of coconut oil and heat both sides of each tortilla one at a time.

I use coconut oil almost exclusively, it’s still fat, but it’s good fat. It looks like crisco when cool but turns to liquid at around 76 degrees F. Good quality coconut oil, like LouAnn, is around $7 a jar, I use a lot of it but it still takes several months to run out.

As you can see, better breakfast requires some planning. Fresh vegetables are not expensive but you do have to eat them soon after purchase. Eggs look like they last forever but they do not, still a dozen can be gone through in a week without really trying. 736 calories for breakfast, not bad for a start. Replace jalapeños with any combination of veggies that you want, give your breakfast wings!

4 oz. Spinach, fresh(28 cal.)
2 oz. sunflower seeds, chopped(330 cal.)
4 Tsb. Italian dressing (160 cal.)

I use chopped spinach in my salads, it has more character than the conventional lettuces/lettuci? and it isn’t bitter like kale, the super food. Finely chopped sunflower seeds add good fats and they add a bit of fun to the salad. If I am using Italian dressing then a sprinkle or three of parmesan cheese, with ranch dressing sliced avocado(more good fat) is wonderful. I worked in food service for years and made gallons of guacamole and never even tried avocados by themselves, they are now one of my favorite foods to eat and experiment with.

2 lb. chicken breast, cubed (992 cal.)
4 Jalapeños, seeded and julienned (32 cal.)
1 med. onion, sliced (48 cal.))
2 cups Minute rice (340 cal.)
1 Tsp. coconut oil (80 cal.)
4 tsp. soy sauce (30 cal.)
2 Tbs. sriracha pepper sauce (40 cal.)
3 Tbs. sweet chili sauce(105 cal.)

I don’t have a name for this, I just threw it together one day and it was good and I kept it around. I use brown rice if I have any but any rice will do. When you have the rice and water on to boil add a couple of drops of sesame oil, it adds a beautiful aroma to the rice. Heat the oil in a frying pan on medium heat, prep and add the jalapeños and then the onion. Move them occasionally so that they soften evenly. Dice up the chicken and add it to pan. Season with soy sauce, sriracha and sweet chili sauce. Stir frequently to make sure that chicken sears on all sides. When you can’t see any raw spots on the chicken reduce heat and let simmer about a half an hour. If you do brown rice and start it first, the chicken will be done when the rice is, about an hour total. As written, this recipe makes 4 servings at about 417 calories each.

Take a walk today, get a good look at the outside world and then write it down. Now that you are warmed up, try this. Stand with your feet shoulder-width apart, arms straight ahead, palms facing the floor. Focus on spot on the floor about ten feet in front of you, push your butt out and squat down until your thighs are parallel with the floor, stand up and repeat until you have done ten total. These are called air squats, now do this two more times with a short pause between sets of ten. If you are a stranger to exercise you won’t feel anything right now, you will probably feel it tomorrow. That feeling is your muscles adapting to new stress, get used to it, it’s your new best friend.