Nutrition Report

Fat - 30.7% (90 grams) Protein - 16.9% (112 grams) Carbohydrates - 49.5% (327 grams) Alcohol - 2.9% (11 grams) Other - 0.0% Daily Sodium Intake - 5,449 mg Daily Sugar Intake - 49 grams Daily Cholesterol Intake - 193 mg Daily Saturated Fat Intake - 21 grams Daily Fiber Intake - 12 grams

Nutrition Grade B-

Date	Calories	Grams	Fat	Carbs	Protein	Grade
2008-03-28	2,625	926	90	327	112	B-

LIW 166.8

Today 170.0

Over 3.2

This is a quick post before we go to our charity bike ride. Quick observations on my foods yesterday. First of all, I ate basically all day. Then look, I finally got my carbs to proteins to fats ratio where I wanted it. It's an estimation at best, because we went out to eat last night, and I couldn't really replicate dinner on calorie count.com.

I kept up with my water, and stopped eating when I was no longer hungry...hmmmm. Also, it is interesting to note that at dinner, I ordered a penne pasta dish with sundried tomatoes, peppers, asparagus, and parmesan cheese. It was sooo yummy! Hubby ordered a lemon artichoke alfredo fettucini. In the old days, I would have wanted the creamy dish. Well, I LOVED mine, and he wanted to share plates. I did, but I just didn't really like the alfredo dish!

Everyone have a great day!

Dinking with my Blog

Nutrition Report

Fat - 45.9% (101 grams) Protein - 15.3% (76 grams) Carbohydrates - 38.8% (192 grams) Alcohol - 0.0% Other - 0.0% Daily Sodium Intake - 3,114 mg Daily Sugar Intake - 45 grams Daily Cholesterol Intake - 162 mg Daily Saturated Fat Intake - 19 grams Daily Fiber Intake - 19 grams

Nutrition Grade B

LIW 166.8

Today 170.6

Over 3.8

Maybe by next week, I can get the "pie" to publish when I copy my food intake...I worked and worked last night and couldn't!

Went for my annual "ahem" exam yesterday, and my Dr. was so pleased with my weight loss. But I didn't confess...just said diet and exercise...

It was the first time that I had checked my blood pressure since I have lost this weight too. I always have low blood pressure, but it was 80/65....wonder if it was a fluke or not? I'll check it again periodically to see.

I was doing great food wise, until I had Mickey D french fries ( from my daughter's kid's meal) and until I came home and found the "tortas de aceite" in the pantry. They are an imported delicacy from Spain. They are a wafer thin baked crisp, made with olive oil, sugar, and anise. But look! I still got a "B" LOL. Calorie-count.com gives you a food grade. I have used it for years, and like it because it has all my data in it.

Breakfast was a whole grain waffle and an oz of gouda cheese, Lunch was greek food! YUM! Chicken, hummus, spanikopita, salad, and stewed eggplant.

You saw what dinner was....bad for me, but YUMMMMMM

I have obviously stabilized. Yea! Now my goal is to consistently make better food choices, and lower my fat intake to around 30-35%.

I am really finding that the processed stuff is what kills me!

I have a more serious request today. I have a friend/colleague that is having emergency surgery this morning to remove her LAP band. Apparently her body is rejecting it. she had lost about 50 lbs. , and now is devastated. Please take a moment to remember her this morning. She knows how I have lost my weight, and once she is home and healthy, I think that she may have an interest in doing the protocol. please send good vibes her way.

On to my commentors:

Biz, You know that I am going to have to bring up the rear..which is sooo appropriate for me! ROTFL. I can't do another round until June 9th, the day after the Danskin. so you all are going to have to light the path for me!

Becca, I know that I will do fine, but I tend to be an over acheiver...so i have to rememebr to walk, not jog or run!!!

Jenn, I am thinking that you need to train for the Danskin...come to Austin, and we could do it together....

Better Today

LIW 166.8

Today 170.4

Over 3.6


Total calories 1797


Fat - 37.7% (76 grams)
Protein - 21.8% (99 grams)
Carbohydrates - 40.5% (184 grams)
Daily Sodium Intake - 3,095 mg
Daily Sugar Intake - 80 grams
Daily Cholesterol Intake - 567 mg
Daily Saturated Fat Intake - 21 grams
Daily Fiber Intake - 13 grams
Nutrition Grade A-


Ok, apart from weighing less today, I feel better too! I had half a veggie omelet, piece of whole grain toast, and fruit for bfast. Lunch was nonfat cottage cheese with fresh pineapple. Had an orange, then 5 hershey's kisses with almonds for a snack, and dinner was a spinach salad with 2 pieces of lightly breaded ( Tyson's) chicken, tomatoes and rosemary grissini. Dessert was 1/2 cup of whole milk yogurt, frozen sweet cherries and a sprinke of granola on top.


Still no exercise...oh well, I'm going to DIE this weekend when I do a 20 mile charity bike ride on Saturday, and then on Sunday walk the Capitol 10K with some of my clients! The bike won't hurt as badly as the 10K, and the 10k won't hurt if I will behave and just walk, not jog...


I bought a new water bottle this past weekend. It's called a Camelback "unbottle" I really like it, because it can't spill, and it is easy to clean. It holds 24 oz. I am telling you all, water is the key! Please, please drink your water...alot of water, and you will see what I mean!

On to my peeps' comments:

Biz, I AM thrilled to be eating like I am, especially when I haven't been exercising!

Monica, OMG, allergies are KILLING me! They said that yesterday was one of the HIGHEST days on record. Everything was in the air...

Jenn, I use Calorie-count.com. It used to be an independent sight, but now is part of about.com. I just have always used it, so it has my "history" in it. I wish I could figure out how to copy the cute pie diagram that it does of carbs, proteins, and fats!

Ho Hum

LIW 166.8
Today 172.4
Over 5.6

Calories 2049
Fat - 43.9% (100 grams)
Protein - 15.7% (80 grams)
Carbohydrates - 40.4% (208 grams)
Daily Sodium Intake - 6,187 mg
Daily Sugar Intake - 35 grams
Daily Cholesterol Intake - 623 mg
Daily Saturated Fat Intake - 37 grams
Daily Fiber Intake - 21 grams
Nutrition Grade B-

No Exercise AGAIN!!!! AAARGH!

Breakfast was 2 scrambled eggs, and an English muffin. Lunch was a chipotle turkey and bacon panini, pasta salad and some chips. Dinner was asian salad, no protein and 2 M & M cookies. ...the last ones thank goodness!

I ate so so food, and didn't exercise.....but I must be stabilized, my weight isn't going up. So that is a nice plus!

Allergies are giving me a fit too! I am just in a ho hum kind of mood....

Responses to my buds:

Biz!!! We are SOOOOOO glad that you are back!

Jenn, aaaaawwww, how sweet! You actually inspire me too!

Gearing up for the Danskin

LIW 166.8
Today 172.4
Over 5.6

I redid my blog last night instead of posting. Suffice it to say that my attention to my diet was nil over the holiday! But I had fun, an dthe weather cooperated, so Easter was great!

I am having the hardest time being consistent with my exercise! I think that because work is so unbelievably crazy, that I just burn out and want the time to relax...oh well, in 3 more weeks, I won't have a choice! That's when our training group starts.

Hope everyone had a great Easter!

Quick "Honesty" Post

LIW 166.8
Today 171.8
Over 5.0

Needed to post to keep myself honest! Thursday I was soooo bad! I ate like I would never gain! Fuddruckers for lunch, and then Fresh Plus "BUFFET" for dinner...geeesh. No exercise either!

Yesterday I was up more than today...and I was bad yesterday too! I had fried catfish for dinner, complete with fries! ( At least I oven baked them! ) And let us not forget the 3 beers that I had! Or all the snickers mini's that I ate while we watched E.T. ,the movie.

Oh well, I did do 4.5 miles run, jog, mostly walk....

Happy Easter everyone, we are off to the park.

Becca, I'll try to be a better example! LOL

Coming Together

LIW 166.8

Today 168.4

Over 1.6





Exercise 35 minute hard spin

Calories 1765



Fat - 23.9% (47 grams)

Protein - 28.0% (124 grams)

Carbohydrates - 32.5% (143 grams)

Alcohol - 0.0%

Other - 15.6%

Daily Sodium Intake - 1,856 mg

Daily Sugar Intake - 52 grams

Daily Cholesterol Intake - 705 mg

Daily Saturated Fat Intake - 12 grams

Daily Fiber Intake - 16 grams
Nutrition Grade A





OK, I had yogurt, 1/2 cup of granola, and fresh strawberries for breakfast. Lunch was a sliced beef brisket sandwich and sweet potato fries. Dinner was grilled shrimp with asparagus, tomatoes and about a 1/4 cup of white rice. The "other" is for my chardonnay. For some reason it populated, not as alcohol, but as "other".



I went and bought all the Easter goodies yesterday for our family. And I got goodies for me too! I am going to enjoy a few pieces of chocolate! But I actually have a craving for chocolate covered strawberries.....yummm!

Much Better!

LIW 166.8
Today 168.6
OVER 1.8



Nutrition Report :


Calories 1257
Fat - 41.8% (60 grams)
Protein - 19.2% (62 grams)
Carbohydrates - 39.0% (125 grams)
Alcohol - 0.0%
Sodium Intake - 1,187 mg
Sugar Intake - 81 grams
Cholesterol Intake - 115 mg
Saturated Fat Intake - 19 grams
Fiber Intake - 18 grams
Nutrition Grade A




Ok, too much fat yesterday, just right on protein, and ALL my carbs came from fruits and veggies. Breakfast was an apple plus a measured 2 TSP of PB. Lunch was green grapes and cheese. Dinner was an asian salad with chicken, honey roasted soy nuts, and mandarin oranges.


Really drank the water too. We had really nasty thunderstorms so I didn't want to leave the house, plus darling daughter was milking her stitches to the max! And I let her! Hence nothing in the exercise category. I REALLY have to fix that part of my routine. I am not consistent, and I'm going to pay big time when the Danskin training rolls around. I got used to sleeping in on this diet!

But yea for me! I haven't been within 2 lbs of my LIW in 3 weeks! Now I just need to maintain here for a bit, and then add in wine, etc!

On to comments from yesterday:

Becca, thanks for stopping by! Finally today, I made it back to within 2 lbs!

Not the Day that I had Envisioned

LIW 166.8

Today 170.0

Over 3.2



Calories yesterday approximately 1100

Exercise none



Ok, I had my Jay Robb Protein shake for breakfast, with half a cup of milk, about 1/4 cup of non fat yogurt, and frozen mixed berries. Also threw in 2 tsp of fiber, because I was feeling "puffy" LOL



Lunch I went to Chipotle and had the chicken salad, no dressing, no sour cream, no guacamole, just added the black beans and tomato salsa.



Dinner was at 11:30 pm, ahem, and consisted of 1 cup of whole milk plain yogurt ( Hubby bought the wrong kind) and fresh strawberries. I also ate 3 small water crackers.



The reason dinner was so late, and that I got no exercise in was because we were at the ER all evening with our daughter getting stitches in her knee. She gashed her knee open at soccer practice, and needed stitches.



So all in all I was pleased with my day. I made sure that I drank enough water. And I peed all day! LOL I really think that there is alot to be said for getting enough water. Saturday at Seaworld, I know that I didn't get enough water.



I am going to sneak out at lunch and go to the YMCA, I need my exercise!!!

Jenn, I am on my way over to visit...are you sore?

Got my Popcorn Fix

LIW 166.8
Today 172.4
OVER 5.6

Calories about 1100
Exercise, none

Ok, doesn't look too bad on the calorie intake, until you see what I ate. Popcorn, LOTS of popcorn, hard smoked cheese, an apple, and broccoli salad. Almost half my calories were from FAT!!!

So you have it here in writing. My menu for today. Protein smoothie...breakfast, lunch, and if I am hungry, for a snack. Dinner is broiled Tilapia with asparagus or salad greens.

Gotta run and get darling daughter up for school!

Officially P4

LIW 166.8
Today 171.0
Over 4.2

Calories yesterday, approx 2000
Exercise 3.1 Mile run/jog/walk

BOOOOOO! I know that it's just a number, but I want to be PERFECT!!! So I took my measurements, and only one is up...my waist... by .25 of an inch. Hips are down, thighs are down, even my calves are down. So overall, I'm down by another .5 of an inch. Why can't I be happy about THAT????

Maybe it's because work is terribly frustrating and annoying right now....anyway, as my Daddy used to say, I have the same clothes to get glad in. And I promise that I will.

We are off to Seaworld today, so I'm keeping this short! I promise that my "pissy" mood will pass!

Jenn, I haven't done any protein days...I've just been a rebel! P3 has not been as picture perfect as P2 was!

Monica, I just have to focus on the postive and working out is a positive!

Coming Together

LIW 166.8
Today 170.4
Over 3.6

Calories 1813

Fat - 21.6% (43 grams)
Protein - 19.2% (87 grams)
Carbohydrates - 55.0% (249 grams)
Alcohol - 4.2% (11 grams)
Daily Sodium Intake - 2,036 mg
Daily Sugar Intake - 91 grams
Daily Cholesterol Intake - 145 mg
Daily Saturated Fat Intake - 15 gramsDaily Fiber Intake - 25 grams
Nutrition Grade B+

Breakfast:Banana with a glass of Milk
Lunch: Barilla Plus Penne Pasta with roasted veggies, and parmesan cheese and a tomato
Snack:4 shortbread cookies
Pre dinner ( I was going to a Bunco Party) Broccoli Salad with about an oz. of roasted chicken breast
Bunco Dinner: veggie lasagna, Salad, red wine, 7 peanut M&M's, small brownie

Exercise: 50 minute spin class

Trying to Get Into a Routine

LIW 166.8

Today 171.6

Over 4.8


Tuesday Exercise: 50 minute spin class, and 20 minutes of legs and abs.

For whatever reason, this silly post didn't "post" this morning!...So i'm posting this evening instead! I did another spin class today, and I think that I have been "better" in eating, I'll update calorie-count in the AM.



My meal choices weren't poor yesterday. Except for the small piece of banana nut bread, and 2 glasses of wine! I had 1/2 cup of non fat yogurt with 1/4 cup lowfat granola and a banana. Then I had 1 egg plus 3 egg whites omelet with feta cheese, and roasted veggies. Glass of 2% milk. Grilled veggie Panini with a few kettle chips. Dinner was thinly sliced roast beef, avocado and tomato salad....with the wine and banana nut bread.


I am not going to stress, I am not going to stress!


Calories 2425
Fat - 41.9% (114 grams)
Protein - 19.1% (117 grams)
Carbohydrates - 32.8% (201 grams)
Alcohol - 6.2% (22 grams)
Daily Sodium Intake - 2,828 m
Daily Sugar Intake - 86 gram
Daily Cholesterol Intake - 476 mg
Daily Saturated Fat Intake - 31 gram
Daily Fiber Intake - 20 grams
Nutrition Grade
B+



Excerpt from "Sports Nutrition for Endurance Athletes" by Monique Ryan, MS, RD, LDN .



"To estimate his or her caloric needs more specifically, this athlete could catogorize the training sessions by intensity. On a day of mild activity, with no purposeful exercise or training, or even on a rest day from training, an athlete only needs 12 to 14 calories per pound of body weight. On days when you engage in up to one hour of moderate exercise, you need 15 to 17 calories per pound. On a high-activity day, with 1 to 2 hours of moderate intensity exercise, you need 18 to 24 calories per pound of body weight. Finally, on days that you have a very high level of activity, with several hours of training, you need 24 to 29 calories per pound."



There is part of the "why" of what I am trying to base my nutrition on. I am eating too much fat though, and I need to stop it!

I Survived the Hannah Montana...AGAIN!

LIW 166.8
Today 170.4
Over 3.8

Well, I survived the Hannah Montana concert at the Houston Livestock Show and Rodeo. My daughter had a blast! We drove down Saturday, and spent the night with one of my friends. She paid me the nicest complement, when she told me that meeting my daughter, and spending time with her made her almost want to have a child! I misbehaved terribly, with pizza and beer, but it was yummy!

Sunday morning we were off the the Carnival. I got a Snickers Marathon Bar, ( like a Power Bar) and that held me over until the afternoon, when we finally sat down and ate a hamburger. My big uhoh at the Rodeo was the home made toffee that I bought and ate all through the concert! After the concert, we spent the night at another friend's house. She is the "aunt" that got the tickets for my daughter. She had made stuffed grape leaves,and so I had those with 2 glasses of wine. I also had some really good cheese with a few water crackers..

Then Monday, on our way home, we stopped at Mickey D's for breakfast, and I had a bacon egg and cheese biscuit, and half a hash brown. For lunch I had my left over Tortilla soup from Friday, sans the tortilla strips, and for dinner, I had cheese and water crackers.

I got in a big swim in the afternoon. I haven't been in the pool since last year's Danskin Training, so that was a major accomplishment. I managed to swim about 700 yards in various fashions with breaks every one hundred yards, and boy can I feel it this morning! But I will probably go to a spin class today. Our official training doesn't start until April 14, but I want to make sure that I am strong enough to be in the middle of the pack.

So when I tallied up my calories for the day, I was pretty shocked when they came in at:

Calories 1853
Fat - 48.4% (99 grams)
Protein - 14.7% (68 grams)
Carbohydrates - 32.8% (151 grams)
Alcohol - 4.1% (11 grams)
Daily Sodium Intake - 5,544 mg
Daily Sugar Intake - 59 grams
Daily Cholesterol Intake - 409 mg
Daily Saturated Fat Intake - 43 grams
Daily Fiber Intake - 10 grams
Nutrition Grade C-

According to my nutrition book, I need to be eating at least 2300-2400 calories per day, especially when I am working out. And I need to be having 500-600 grams of carbs! That just seems so foreign to me!!! But remember that Dr. S talks about people coming to him after being on starvation diets...so it makes me wonder! I am going to work on getting back within 2 lbs of my LIW this week, and then next week, which would be the start of P4 , is when I will test these theories out!

And here are my replies to my buds in bloggerland:

Biz, I know that Tortilla Soup is deadly...but I do sooo love it! LOL

Ed and Jenn, awww, you are so sweet. don't worry, I plan to blog my way through this....it will keep me honest!

Becca, I am having a time staying under my LIW, but by the same token, I haven't domne any steak days either. I'm trying to focus on getting with the 2 lb. range this week.

Gotta Stop the Creep!

LIW 166.8
Today 170.2
Over 3.4

Well, I really do still feel bloated....but I am inching the wrong way! Yesterday, I had eggs for breakfast, with a tomato and some feta cheese. Lunch was, ahem, tortilla soup, with waaay too many chips. Dinner was eye roast, with roasted veggies, and strawberries with whipped cream for dessert. Oh! And several glasses of antioxident rich wine!

Exercise has been sorely lacking this week too. Monday will be a new beginning! It has to wait until Monday, because my daughter and I are off to Houston for the Rodeo. We have Hannah Montana tickets for tomorrow's performance, and we are going to spend the night tonight with some friends tonight, and probably go to Kemah.

For those that asked, the article about weightloss, and protein days was in Ladies Home Journal, April issue.

"See" you all on Monday!

I'm Baaack!

LIW 166.8

Today 169.6



Can you say BLOATED????? I am so very bloated!! First of all let me explain my absence! Last Monday, I didn't have internet until very late in the day, and I was preparing for a business trip to El Paso. I never found time to finally post on Monday, and I left Tuesday at the crack of dawn! I didn't want to update my blog from my corporate laptop, so here I am FINALLY touching base with everyone on Friday!



I'm almost 2 weeks into p3, andover all it's going very well. i'm not worried about my weight this morning, because I am very bloated. But I will be eating protein today, and not much else.



I bought a Ladies Home Journal to read on the plane, and there was a whole dieting spread on Valerie Bertinelli. It was fun to read, because this is soooo much easier than Jenny Craig! But what really caught my eye, was a side bar that was titled, "Beware of Aftershock" It detailed two strategies to correct a relapse, and talked about how you needed to be hyperviligent and basically continue to diet for the first 4-6 weeks after reaching your goal weight. Then the 1st strategy it gave was "Make the day a protein day" I about bust out laughing! , Then the second, "less drastic" one was to make a dinner a "veggie only" dinner. So we are much more main stream than we thought!

On to comments from last week:

Jenn, thanks for checking up on me! You are so sweet! It is alot of fun watching people's reactions when they see me.

Monica, Getting back into exercise is fun, but I need it to become routine again! uggh!

Biz, no worries! I will email you later. Hope that you are having fun!

Becca, Thanks! It is fun, and I can't wait to see the whole group...or better yet, I con't wait for the whole group to see me!

I'm Sooo Tired!

LIW 166.8
Today 168.8
2.0 over





I am only posting in the interest of keeping myself honest! LOL I was a very good girl yesterday, except that I ate dinner at 9 pm. That's entirely too late!



Did an hour spin class yesterday with hubby. That was sooo intense! I am sooo sore today! So this morning will be my walk/jog for a little recovery. I'm not suprised that I am up .2 since I also learned that while your muscles are recovering, they take on more water!



So some of you may remember that I couldn't wait to see some of the women from soccer and Danskin to watch their expressions. Well, I got that pleasure this week! Monday was the first practice for soccer, and while only one person said anything, ( a friend) the rest did double takes! Then yesterday, at spin class, one of the hard core Danskin people was there, and she was like , "Hi! I haven't seen you in forever! You look great!"



Ok, today I will have to do a modified protein day, since we have friends coming over for dinner. I still need to plug in my dinner to calorie-count.com, though, because I might not have eaten enough yesterday.

Week One of P3 Complete

LIW 166.8

Today 168.4

1.6 Over





I am so glad that I stopped p2 2 days early! Travelling on the last VLCD would have been murder! Then figuring out my first p3 day on the road would have stressed me out big time! My aunt and my cousin noticed the weight loss. My cousin is very interested. I gave her a bit of the info, but not all. I know that right now, she's waiting to see if I keep it off for awhile.


This week was fairly easy. I think a couple of times , my meals had a bit of sugar in them. But never much. But never any grains! So I'm pretty pleased with myself.

My exercise plans have not been what I would have liked them to be this week. Hubby and I were going to do a 20 mile bike ride this morning, but last night, he decided to slice part of his finger off instead. I told him next time to just tell me he doesn't want to go on a bike ride with me!

So I'm off to the Y in a bit to do some jogging/running and circuit training.

Here are my replies to last weeks comments:

Becca, Thanks! saddle bags and "back" have always been my larger than life parts! LOL

Monica, come on girlie, let's excercise!