A Fresh Start (Dec. 7, 2008 - the rest of my life)

January 7, 2009

Alot is going on right now. We came back home about three days ago. I will be honest, that mini cleanse never took place. However, I did eat healthy about 60 - 65% of the time and watched my portion sizes.

Will update later.
 
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(Tuesday) January 13, 2009

45 minutes cardio/strength training

Breakfast: oldfashioned oats w/ wheatgerm, 1 hard boiled egg = 223 calories

Lunch: 1 carrot, 1 jamaican chicken pattie = 345 calories

Snack: 5 cream crackers = 204 calories

Dinner: lentil soup w/ cassava, 2 country style ribs = 1290 calories

Total Calories = 2062

MY ACCOMPLISHMENTS!

1. woke up at 5 a.m. to exercise

2. no rice

3. no junkfood
 
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33 minutes cardio/strength training

Breakfast: oldfashioned oats w/ wheatgerm = 145 calories

Lunch: 1 carrot, 1 hardboiled egg = 108 calories

Snack: none

Dinner: 1. lentil soup w/ cassava, 1 rib = 668 calories
2. tortilla chips w/ground turkey, homemade salsa, sourcream, grated cheddar = 805 calories

Total Calories = 1726

MY ACCOMPLISHMENTS!

1. went out but did not buy any snacks/junkfood

2. exercised
 
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(Thursday) 15 January, 2009

15-20 mins yoga stretches

Breakfast: homemade salsa w/ 3 tbs plain yogurt = 39 calories

Lunch: 1 and 1/2 Jamaican beef pattie = 473

Snack: 2 raw med. carrots = 50 calories

Dinner: cracked lobster (ketchup added) w/ baked potato, plain yogurt, grated cheddar = 846 calories

Snack: Crawford's Garibaldi (biscuits w/ currants) = 750 calories


TOTAL CALORIES = 2158


MY ACCOMPLISHMENTS!

1. chose not to have a vitalmalt drink - had water instead

2. chose not to have french fries - had a baked potato instead

3. did not buy another Jamaican beef pattie - listened to my body - stomach was full
 
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Wow

Now that I'm counting calories, I see areas in my eating that I can improve in. For instance, the pork ribs were really high in calories. (Next time I'll choose beef ribs or just bypass the ribs altogether). And adding grated cheddar to a meal adds up. I guess the cheddar is okay because I seldomly eat it with meals. I eat it as a treat every now and then.
 
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Sunday, January 18, 2009

20 mins brisk walk/jog

Breakfast: plain yogurt w/ small apple = 126 calories

Lunch: cassava w/ curried turkey, plantain = 444 calories

Dinner:6 oz. conch fritters = 353 calories

TOTAL CALORIES: 924



Accomplishments!

1. Exercised

2. No Rice

3. No Extra Snacking
 
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Monday, January 19, 2009

65 minutes cardio

Breakfast: old fashioned oats w/ wheatgerm = 145 calories

Lunch: 1 boiled egg w/ med. carrot = 108 calories

Snack: small apple w/ plain yogurt = 126 calories

Dinner: tuna w/ baked potato = 372calories

Snack 1: 1.3 oz roasted peanuts = 214 calories 6 oz lowfat strawberry/banana yogurt = 190 calories

Snack 2: 1 nectarine = 60 calories 1 orange = 62 calories cup of ginger/noni tea (unsweetened) = 2 calories

TOTAL CALORIES = 1279
 
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Breakfast: oldfashioned oats w/ wheatgerm, 2 oz roasted peanuts = 485 calories

Lunch: med. carrot, 1 boiled egg = 103 calories

Snack 1: plain yogurt w/orange, habenero pepper slices = 199 calories

Snack 2: slice of rum cake = 245 calories

Dinner: chicken souse (6 small wings) w/ 2 slices homemade white bread = 356 calories

Snack: 1 slice white bread, 2 med. bananas = 335 calories

TOTAL CALORIES = 1723
 
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Wednesday, Jan. 21, 2009

brisked walked Sunny 15 minutes

Breakfast: oldfashioned oats w/ wheatgerm = 145 calories

Lunch: med. carrot, 1 boiled egg, 1 1/2 jamaican beef pattie = 418 calories

Snack 1: plain yogurt w/ wheatgerm = 64 calories

Snack 2: 1/2 conch pattie = 315 calories

Dinner: chicken souse (4 small wings) w/ 1 slice homemade white bread = 200 calories

Snack1: 1 piece bread pudding = 305 calories

Snack2: cup of ginger/noni tea (unsweetened) = 2 calories

TOTAL CALORIES = 1449
 
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Thursday, Jan. 22, 2009

Breakfast: oldfashioned oats w/ wheatgerm, cup of tea (unsweetened) 147 calories

Lunch: 2 med. carrots, 1 boiled egg, 1 oz roasted peanuts = 298 calories

Snack 1: 2 oz plain yogurt mixed w/ 6 oz Danon strawberry @ the bottom yogurt = 172 calories

Dinner: yellow split pea soup w/ curried mutton, baked potato = 878 calories

Snack: 3 oz roasted peanuts = 510 calories


TOTAL CALORIES = 2005
 
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Sunday, Jan. 25, 2009

90 mins cardio/strength training 13 mins moderate walk

Breakfast: plain yogurt w/ wheatgerm, 2 jalapenos = 73 calories

Lunch: small portion veggie fried rice (olive oil), turkey, 1/2 fried plantain = 455 calories

Snack: 1/2 large grapefruit = 82 calories

Dinner: oatmeal w/ wheatgerm = 145 calories

Snack: 1 banana, 13 cream crackers = 547

CALORIE INTAKE: 1301

CALORIES BURNED: 723 calories



My Accomplishments!

1. small portion size

2. snacked on grapefruit instead of cream crackers

3. exercised!
 
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My New Focus is to.......

1. Go running, or walking every day.

2. Wake up at 5 a.m. to exercise atleast 5 -6 times/week.

3. Exercise as much as I can - during commercials, during leisure time. (The more I exercise, the more weight I will lose).

4. Eat about 1800 calories a day.

5. Eat foods that are high in protein and preferably fat free.

6. Drink lots and lots of water. Stay hydrated.

7. Take Omega 3's and fish oil to help to fasten my metabolism.

8. Eat 5-8 servings of fruit and veggies a day.

9. Drink atleast 8 glasses of water daily.

10. Quit foods that are made of white flour, sugar loaded foods, and nothing fried/oily

complex carbs for breakfast - they give you energy

protein (lean meat, legumes etc) for dinner - repairs muscle

cardio exercise 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
 
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