When I know I am eating out I try and go to the restaurant's website's nutrition page first. If they do not have one I will most likely choose another restaurant that does. I have found that if I go without checking first I will consume more calories than I expect. I think I make healthy choices, but when I actually look it up, I have consumed about twice the calories and fat I had expected. Once I figure out what I will order, I plan the rest of my meals and snacks accordingly.
Today's Planned Nutrition
Workout
Granola Bar (pre-workout)
Banana (post-workout)
Breakfast
Frosted Mini Wheats (52 pieces)
Skim Milk (1 cup)
Snack
Rice Cake
Cinnamon Peanut Butter (2 tbsp)
Lunch
Turkey Tenderloin (4oz)
Steamfresh Broccoli (.5 cup)
Brown Rice (.25 cup)
Snack
Pear
Green Pepper
Hummus (2 tbsp)
Dinner (Panera Bread)
Strawberry Poppyseed Salad w/Chicken
Reduced Sugar, Fat Free Poppyseed Dressing
Calories: 1,343 Fiber: 25g
Fat: 32g (under) Sodium: 1,866mg
Carbs: 216g Calcium: 45% RDA
Protein: 75g Water: at least 80 oz
Friday, August 27, 2010
August 27
August 27th
40 min Treadmill (Miles: 3.15)
20 min Stairs
Yesterday's Nutrition
Workout
Granola Bar(pre-workout)
Yogurt (post-workout)
Breakfast
Frosted Mini Wheats (52 biscuits)
Skim Milk (1 cup)
Snack
Banana
Lunch
Whole Wheat Pasta (1 cup)
Extra Lean Ground Turkey (3oz)
Pasta Sauce (.25 cup)
Steamfresh Peas (.5 cup)
Apple
Snack
Grapes (1 cup)
Goldfish (about 1/3 cup)
Dinner
Kashi GoLean Cereal (1 cup)
Milk (.75 cup)
Jello Mousse
Whipped Cream Free (about .5 cup)
Calories: 1,627 Fiber: 34g
Fat: 24g (under) Sodium: 1,948mg
Carbs: 306g (over) Calcium: 106%RDA
Protein: 81g Water: 80 oz
40 min Treadmill (Miles: 3.15)
20 min Stairs
Yesterday's Nutrition
Workout
Granola Bar(pre-workout)
Yogurt (post-workout)
Breakfast
Frosted Mini Wheats (52 biscuits)
Skim Milk (1 cup)
Snack
Banana
Lunch
Whole Wheat Pasta (1 cup)
Extra Lean Ground Turkey (3oz)
Pasta Sauce (.25 cup)
Steamfresh Peas (.5 cup)
Apple
Snack
Grapes (1 cup)
Goldfish (about 1/3 cup)
Dinner
Kashi GoLean Cereal (1 cup)
Milk (.75 cup)
Jello Mousse
Whipped Cream Free (about .5 cup)
Calories: 1,627 Fiber: 34g
Fat: 24g (under) Sodium: 1,948mg
Carbs: 306g (over) Calcium: 106%RDA
Protein: 81g Water: 80 oz
Thursday, August 26, 2010
August 26
My leg is doing well after my run yesterday. I am quite pleased. It still hurts a little to go down stairs, but not as much as it did.
August 26th
70 min Strength Training
Yesterday's Nutrition
Workout
Granola Bar (pre-workout)
Yogurt (post-workout)
Breakfast
Frosted Mini Wheats (52 bite size pieces)
Skim Milk (1 cup)
Lunch
Tuna (3 oz)
Light Mayo (1 tbsp)
Whole Wheat Tortilla
Canned Pineapple (1 cup)
Steamfresh Mix Vegetables (.5 cup)
Mini Ravioli (5)
Snack
Rice Cake
Cinnamon Peanut Butter (1.5 tbsp)
Green Pepper
Hummus (2 tbsp)
Trail Mix (.25 cup)
Dinner
Chicken Tenders (3.5 oz)
Carrots (.5 cup)
Strawberries (6)
String Cheese
Ice Cream (.5 cup)
Between the trail mix and the ice cream I went over on calories and carbohydrates today.
Calories: 1,842 (over) Fiber: 37g (over)
Fat: 55g Sodium: 2,073mg
Carbs: 252g (over) Calcium:123% RDA
Protein: 104g Water: 80 oz
August 26th
70 min Strength Training
Yesterday's Nutrition
Workout
Granola Bar (pre-workout)
Yogurt (post-workout)
Breakfast
Frosted Mini Wheats (52 bite size pieces)
Skim Milk (1 cup)
Lunch
Tuna (3 oz)
Light Mayo (1 tbsp)
Whole Wheat Tortilla
Canned Pineapple (1 cup)
Steamfresh Mix Vegetables (.5 cup)
Mini Ravioli (5)
Snack
Rice Cake
Cinnamon Peanut Butter (1.5 tbsp)
Green Pepper
Hummus (2 tbsp)
Trail Mix (.25 cup)
Dinner
Chicken Tenders (3.5 oz)
Carrots (.5 cup)
Strawberries (6)
String Cheese
Ice Cream (.5 cup)
Between the trail mix and the ice cream I went over on calories and carbohydrates today.
Calories: 1,842 (over) Fiber: 37g (over)
Fat: 55g Sodium: 2,073mg
Carbs: 252g (over) Calcium:123% RDA
Protein: 104g Water: 80 oz
Wednesday, August 25, 2010
Back to Running!
I ran this morning!!! WooHoo!!! I was not planning on it, but I got on the treadmill and my knee and tendon was feeling pretty good. I could not keep myself from running. I took it somewhat slow. I ran for five minutes and walked for three for twenty minutes plus warm-up and cool down. I was feeling quite good. I was a little worried about how it would feel after I was done and throughout the afternoon. It only hurts if I twist it a certain way, but it is feel much better. I have hopes that I will run on Friday. I think I am going to put the half marathon in November on hold for now and focus on the Susan G. Koman 5k on October 30. I believe I can prepare for that as long as my knee holds out.
August 25th
31 min Stairs (Avg. Speed: 54)
30 min Treadmill (Miles: 2.3)
Yesterday's Nutrition
Workout
Mini Pancakes 6 (pre-workout)
Yogurt (post-workout)
Breakfast
Frosted Mini Wheats (55 biscuits)
Skim Milk (1 cup)
Lunch
Pork Chops (3.5 oz)
Steamfresh Mix Vegetables (.5 cup)
Potatoes (100 g)
Peach
Snack
Banana
Pita Chips (1 oz)
Hummus (1 tbsp)
Dinner
Chicken Tenders (4 oz)
Carrots (.5 cup)
Grapes (.5 cup)
String Cheese
Bowling Snack
Protein Bar
Calories: 1,526 Fiber: 24g (under)
Fat: 38g Sodium: 2,120mg
Carbs: 208g Calcium: 123% RDA
Protein: 106g Water: 96 oz
August 25th
31 min Stairs (Avg. Speed: 54)
30 min Treadmill (Miles: 2.3)
Yesterday's Nutrition
Workout
Mini Pancakes 6 (pre-workout)
Yogurt (post-workout)
Breakfast
Frosted Mini Wheats (55 biscuits)
Skim Milk (1 cup)
Lunch
Pork Chops (3.5 oz)
Steamfresh Mix Vegetables (.5 cup)
Potatoes (100 g)
Peach
Snack
Banana
Pita Chips (1 oz)
Hummus (1 tbsp)
Dinner
Chicken Tenders (4 oz)
Carrots (.5 cup)
Grapes (.5 cup)
String Cheese
Bowling Snack
Protein Bar
Calories: 1,526 Fiber: 24g (under)
Fat: 38g Sodium: 2,120mg
Carbs: 208g Calcium: 123% RDA
Protein: 106g Water: 96 oz
Tuesday, August 24, 2010
Pre-Workout Snack
During my workouts I get really hungry. I decided to try to eat something that was a little bit heavier than a granola bar but not to heavy that it would be sitting in my stomach during my workout. I ate some mini pancakes. I thought this would be light enough that I would not get an upset stomach. I was wrong. My stomach was messed up all morning, even after my workout. So I will go back to eating a granola bar or banana and eat something right after my workout if I need to.
August 24th
60 min Strength Training
15 min Stairs
Yesterday's Nutrition
Workout
Granola Bar (pre-workout)
Banana (post-workout)
Breakfast
Oatmeal (.5 cup)
Flaxseed (1 tbsp)
Splenda Brown Sugar (1 tbsp)
Strawberries (4)
Snack
String Cheese
Lunch
Pork Chops (3.5 oz)
Steamfresh Peas (.5 cup)
Red Potatoes (.25 cup)
Apple
Snack
Grapes (1 cup)
Rice Cake
Cinnamon Peanut Butter (1 tbsp)
Dinner
Chicken Tenderloins (3 oz)
Steamfresh Corn (.5 cup)
Whole Wheat Pasta (1 cup)
Ground Turkey (3 oz)
Spaghetti Sauce (.25 cup)
Calories: 1,564 Fiber: 29
Fat: 45 Sodium: 1,415
Carbs: 237 Calcium: 43 (way under)
Protein: 97 Water: 80 oz
August 24th
60 min Strength Training
15 min Stairs
Yesterday's Nutrition
Workout
Granola Bar (pre-workout)
Banana (post-workout)
Breakfast
Oatmeal (.5 cup)
Flaxseed (1 tbsp)
Splenda Brown Sugar (1 tbsp)
Strawberries (4)
Snack
String Cheese
Lunch
Pork Chops (3.5 oz)
Steamfresh Peas (.5 cup)
Red Potatoes (.25 cup)
Apple
Snack
Grapes (1 cup)
Rice Cake
Cinnamon Peanut Butter (1 tbsp)
Dinner
Chicken Tenderloins (3 oz)
Steamfresh Corn (.5 cup)
Whole Wheat Pasta (1 cup)
Ground Turkey (3 oz)
Spaghetti Sauce (.25 cup)
Calories: 1,564 Fiber: 29
Fat: 45 Sodium: 1,415
Carbs: 237 Calcium: 43 (way under)
Protein: 97 Water: 80 oz
Monday, August 23, 2010
Last Week's Exercise
August 17th
60 min Strength Training
15 min Elliptical (Level: 2, Miles: 1.75)
15 min Stairs (Speed: 50)
August 18th
20 min Elliptical (Level: 2, Miles: 2.25)
20 min Treadmill (Miles: 1.25)
20 min Stairs (Speed 50)
August 19th
60 min Strength Training
15 min Stairs (Speed 55)
August 20th
20 min Elliptical (Level: 2, Miles: 2.3)
21 min Treadmill (Miles: 1.4)
20 min Stairs (Speed: 52)
5 min Treadmill (Cool Down, Miles: .25)
August 23rd
5 min Treadmill (Miles: .31)
30 min Stairs (Speed: 52)
20 min Elliptical (Level: 2, Miles: 2)
10 min Stairs (Speed: 55)
10 min Crunches, Push-ups, & Plank
60 min Strength Training
15 min Elliptical (Level: 2, Miles: 1.75)
15 min Stairs (Speed: 50)
August 18th
20 min Elliptical (Level: 2, Miles: 2.25)
20 min Treadmill (Miles: 1.25)
20 min Stairs (Speed 50)
August 19th
60 min Strength Training
15 min Stairs (Speed 55)
August 20th
20 min Elliptical (Level: 2, Miles: 2.3)
21 min Treadmill (Miles: 1.4)
20 min Stairs (Speed: 52)
5 min Treadmill (Cool Down, Miles: .25)
August 23rd
5 min Treadmill (Miles: .31)
30 min Stairs (Speed: 52)
20 min Elliptical (Level: 2, Miles: 2)
10 min Stairs (Speed: 55)
10 min Crunches, Push-ups, & Plank
Monday, August 16, 2010
Knee Pain
On Friday my knee was hurting really bad, so I decided to rest it for three days. It is feeling much better. I had tried putting ice on it but it made it feel worse, then someone told me that ice induces arthritis. I had ran warm water on it yesterday and it has felt better since, plus I have been taking Ibuprofen morning and night. So a couple more days and it should be better and hopefully I can get back to running. I miss it.
August 16
20 min Elliptical (Level: 3, Miles: 2)
20 min Stairs (Speed: 50)
20 min Treadmill (Miles: 1.15)
August 16
20 min Elliptical (Level: 3, Miles: 2)
20 min Stairs (Speed: 50)
20 min Treadmill (Miles: 1.15)
Thursday, August 12, 2010
Stair Crazy!
So I am resting my knee and taking a break from running hoping it will heal up. So instead of running yesterday I got on the stair machine and stayed on it for 70 minutes. I ended up doing 225 floors of stairs. Go me! This machine has the highest percentage to burn fat and is I think number one for the most challenging. It was definitely a challenge.
August 11
70 min Stairs (Avg Speed: 50)
10 min Crunches, Push-ups, and Planks
August 12
70 min Strength Training
No time for Cardio, but I am planning on getting on the spin bike at work for at least twenty minutes this afternoon.
Yesterday's Nutrition
Workout
NutriGrain Bar (pre-workout)
Yogurt (post-workout)
Breakfast
Oatmeal (1 cup)
Splenda Brown Sugar (1 tbsp)
Flaxseed (1 tbsp)
Snack
String Cheese
Lunch
Pot Roast (3 oz)
Carrots (10 mini)
Red Potato (2 small)
Fruit Cocktail (.5 cup)
Snack
Rice Cake
Peanut Butter (1 tbsp)
Dinner
I met the youth from church at a pizza shop. I am glad this was the last week. Some of the places I could not choose healthy meals and are high in sodium.
Baked Ziti
Side Garden Salad
Vinaigrette Dressing
Pizza (.5 slice)
All nutrition facts are an estimation.
Calories: 2,050 (over) Protein: 97g Calcium: 103
Fat: 60g (over) Fiber: 32 Water: 71 oz
Carbs: 270g (over) Sodium: 2,666mg (over) F&V: 3
August 11
70 min Stairs (Avg Speed: 50)
10 min Crunches, Push-ups, and Planks
August 12
70 min Strength Training
No time for Cardio, but I am planning on getting on the spin bike at work for at least twenty minutes this afternoon.
Yesterday's Nutrition
Workout
NutriGrain Bar (pre-workout)
Yogurt (post-workout)
Breakfast
Oatmeal (1 cup)
Splenda Brown Sugar (1 tbsp)
Flaxseed (1 tbsp)
Snack
String Cheese
Lunch
Pot Roast (3 oz)
Carrots (10 mini)
Red Potato (2 small)
Fruit Cocktail (.5 cup)
Snack
Rice Cake
Peanut Butter (1 tbsp)
Dinner
I met the youth from church at a pizza shop. I am glad this was the last week. Some of the places I could not choose healthy meals and are high in sodium.
Baked Ziti
Side Garden Salad
Vinaigrette Dressing
Pizza (.5 slice)
All nutrition facts are an estimation.
Calories: 2,050 (over) Protein: 97g Calcium: 103
Fat: 60g (over) Fiber: 32 Water: 71 oz
Carbs: 270g (over) Sodium: 2,666mg (over) F&V: 3
Tuesday, August 10, 2010
Catching Up!
Friday, August 6
35 min Treadmill
52 min Stairs
Monday, August 9
37 min Treadmill
33 min Stairs
Tuesday, August 10
70 min Strength Training
20 min Stairs
I am totally hooked on the stair machine right now.
Yesterdays Nutrition
Workout
Granola Bar (pre-workout)
Yogurt (post-workout)
Breakfast
Protein Shake w/banana
Lunch
I took the kids out to eat and did not have a chance to look at nutrition info...wish I did. Plus I do not know what I was thinking when I ordered. 1,400 calories and 82 grams of fat.
Cheddar and Broccoli Soup
Turkey Minis (without buns which will lower the numbers above)
Fries...don't know why I ate these.
Snack
Granola Bar
Dinner
I was still full from lunch and had a meeting and did not get home till almost 8 so I wanted something light.
Yogurt w/a handful of Fiber One Cereal
Calories: around 1900 Protein: ? Nutrition info did not give this Water: 70 oz
Fat: 90 (2 days worth) Sodium: 5,000mg (2 days worth)
Carbs: 217 Calcium: 128%RDA Fiber: 20
Not a very good day on nutrition. I have learned my lesson about going out to eat. I need to make sure what is in the food before I go out and order.
35 min Treadmill
52 min Stairs
Monday, August 9
37 min Treadmill
33 min Stairs
Tuesday, August 10
70 min Strength Training
20 min Stairs
I am totally hooked on the stair machine right now.
Yesterdays Nutrition
Workout
Granola Bar (pre-workout)
Yogurt (post-workout)
Breakfast
Protein Shake w/banana
Lunch
I took the kids out to eat and did not have a chance to look at nutrition info...wish I did. Plus I do not know what I was thinking when I ordered. 1,400 calories and 82 grams of fat.
Cheddar and Broccoli Soup
Turkey Minis (without buns which will lower the numbers above)
Fries...don't know why I ate these.
Snack
Granola Bar
Dinner
I was still full from lunch and had a meeting and did not get home till almost 8 so I wanted something light.
Yogurt w/a handful of Fiber One Cereal
Calories: around 1900 Protein: ? Nutrition info did not give this Water: 70 oz
Fat: 90 (2 days worth) Sodium: 5,000mg (2 days worth)
Carbs: 217 Calcium: 128%RDA Fiber: 20
Not a very good day on nutrition. I have learned my lesson about going out to eat. I need to make sure what is in the food before I go out and order.
Thursday, August 5, 2010
August 5
August 5
60 min Strength Training
30 min Stairs
Yesterday’s Nutrition
Workout
Banana (pre-workout)
Yogurt (post-workout)
Breakfast
Oatmeal (.5 cup)
Flaxseed (1 tbsp)
Splenda Brown Sugar (1 tbsp)
Lunch
Tyson Grilled Chicken (3 oz)
Canned Pears (.5 cup)
Steamfresh Corn (.5 cup)
Snack
Protein Shake
Trail Mix (.5 cup)
String Cheese
Dinner
I met the youth from church at Asia Cafe and I am not sure the exact amount of food I ate. I ordered hibachi chicken and shrimp. I was almost full when my order came out so I have a box full of leftovers.
Salad w/dressing (about 1 cup)
Mushroom Soup (1 cup)
Fried Rice (about .5 cup)
Chicken (about .25 cup)
Shrimp (about 4)
Vegetables (about a cup)
Pot Sticker (1)
I am not sure of the totals for my nutrients. Asia Cafe does not have the information available. I think I consumed around 2,000 calories for the day.
60 min Strength Training
30 min Stairs
Yesterday’s Nutrition
Workout
Banana (pre-workout)
Yogurt (post-workout)
Breakfast
Oatmeal (.5 cup)
Flaxseed (1 tbsp)
Splenda Brown Sugar (1 tbsp)
Lunch
Tyson Grilled Chicken (3 oz)
Canned Pears (.5 cup)
Steamfresh Corn (.5 cup)
Snack
Protein Shake
Trail Mix (.5 cup)
String Cheese
Dinner
I met the youth from church at Asia Cafe and I am not sure the exact amount of food I ate. I ordered hibachi chicken and shrimp. I was almost full when my order came out so I have a box full of leftovers.
Salad w/dressing (about 1 cup)
Mushroom Soup (1 cup)
Fried Rice (about .5 cup)
Chicken (about .25 cup)
Shrimp (about 4)
Vegetables (about a cup)
Pot Sticker (1)
I am not sure of the totals for my nutrients. Asia Cafe does not have the information available. I think I consumed around 2,000 calories for the day.
Wednesday, August 4, 2010
August 4
Today I had a goal to run more than eleven consecutive minutes which I have been doing the last couple of runs. I was successful and ran for fifteen consecutive minutes, but I ran a total of thirty-one. Last night and this morning as I was warming up I was having a little trouble breathing and was not sure if I would be able to run. I ran for five minutes and walked a short bit. This seemed to warm me up and I did not have as much trouble breathing (other than my normal hard breathing from running).
August 4
45min Treadmill (3.7 miles)
17min Stairs (Speed: 50 steps per minute)
Yesterday’s Nutrition
Workout
Banana (pre-workout)
Protein Bar (post-workout)
Breakfast
Waffles (2)
Mini Pancakes (6)
Syrup (3 Tbsp)
Lunch
Sandwich Thin
Tuna (3 oz)
Light Mayo (1 tbsp)
Carrots (.5 cup)
Fruit Cocktail (.5 cup)
Snack
Trail Mix (.75 cup) I need to stay away from this because that is 3 servings and a whole lot of calories. You can not just eat 1/4 cup.
Peanut Butter (1 tbsp)
Whole Wheat Tortilla
Dinner
Salmon (4 oz)
Spaghetti Squash (.25 cup) I have now finished eating all of it.
Brown Rice (.25 cup)
My nutrients are not where they should be today.
Calories: 1,975 (over) Protein: 100g Calcium: 44%RDA (under)
Fat: 65g (over) Fiber: 31g Water: 86 oz.
Carbs: 275 (over) Sodium: 2,111mg
August 4
45min Treadmill (3.7 miles)
17min Stairs (Speed: 50 steps per minute)
Yesterday’s Nutrition
Workout
Banana (pre-workout)
Protein Bar (post-workout)
Breakfast
Waffles (2)
Mini Pancakes (6)
Syrup (3 Tbsp)
Lunch
Sandwich Thin
Tuna (3 oz)
Light Mayo (1 tbsp)
Carrots (.5 cup)
Fruit Cocktail (.5 cup)
Snack
Trail Mix (.75 cup) I need to stay away from this because that is 3 servings and a whole lot of calories. You can not just eat 1/4 cup.
Peanut Butter (1 tbsp)
Whole Wheat Tortilla
Dinner
Salmon (4 oz)
Spaghetti Squash (.25 cup) I have now finished eating all of it.
Brown Rice (.25 cup)
My nutrients are not where they should be today.
Calories: 1,975 (over) Protein: 100g Calcium: 44%RDA (under)
Fat: 65g (over) Fiber: 31g Water: 86 oz.
Carbs: 275 (over) Sodium: 2,111mg
Tuesday, August 3, 2010
August 3
70 min Strength Training
20 min Stairs
Yesterday’s Nutrition
Workout
Banana (pre-workout)
Carbmaster Yogurt (post-workout)
Breakfast
Oatmeal (.5 cup)
Flaxseed (1 tbsp)
Cinnamon Raisin Swirl Peanut Butter (1 tbsp)
Lunch
Whole Wheat Spaghetti (1 cup)
Extra Lean Ground Turkey (4 oz)
Spaghetti Sauce (.5 cup)
Steamfresh Broccoli (.5 cup)
Pear
Snack
Grapes (.5 cup)
Apple
Peanut Butter (1 tbsp)
Dinner
Chicken (4 oz)
Barbecue Sauce (2.5 tbsp)
Spaghetti Squash (.5cup)
Brown Rice (.25 cup)
Peach
Snack
Almonds (.25 cup)
Calories: 1,533 Protein: 96g Calcium: 60%RDA (under)
Fat: 39g Fiber: 37g (over) Water: 80 oz.
Carbs: 216g Sodium: 1,248mg
70 min Strength Training
20 min Stairs
Yesterday’s Nutrition
Workout
Banana (pre-workout)
Carbmaster Yogurt (post-workout)
Breakfast
Oatmeal (.5 cup)
Flaxseed (1 tbsp)
Cinnamon Raisin Swirl Peanut Butter (1 tbsp)
Lunch
Whole Wheat Spaghetti (1 cup)
Extra Lean Ground Turkey (4 oz)
Spaghetti Sauce (.5 cup)
Steamfresh Broccoli (.5 cup)
Pear
Snack
Grapes (.5 cup)
Apple
Peanut Butter (1 tbsp)
Dinner
Chicken (4 oz)
Barbecue Sauce (2.5 tbsp)
Spaghetti Squash (.5cup)
Brown Rice (.25 cup)
Peach
Snack
Almonds (.25 cup)
Calories: 1,533 Protein: 96g Calcium: 60%RDA (under)
Fat: 39g Fiber: 37g (over) Water: 80 oz.
Carbs: 216g Sodium: 1,248mg
Monday, August 2, 2010
Sunday was my day off from exercising. This morning I stayed on the treadmill for seventy minutes and did my run. I am definitely starting to see improvement. I feel so much better running with my new shoes. I had a rough start which I contribute to the way I ate yesterday and will not be posting my nutrition. Too many sweets yesterday. I think this is alright once in a while but not all the time. It confuses that body and makes it work harder.
August 2
71 min Treadmill (5.5 miles)
10 min Crunches & push-ups
August 2
71 min Treadmill (5.5 miles)
10 min Crunches & push-ups
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