Johanna's Diary ::Lifetime Commitment::

MsGhettoBooty said:


Well damn... aren't we a tall one? hahaaa! Okay... I was plugging in a few of your numbers and this is what I got. If you workout 5 days a week... for instance, just walking like you have been, in order to maintain the same weight right now (@ 250lbs) you're allotted to eat ~2900 calories. However, if you want to lose, your caloric range will be betw/ 2000-2350 calories in a day. Don't go doing any of that low carb dieting stuff, because you'll honestly need that for working out. Also, weight training is very important. Even if you take cans in the pantry (that are heavy and will make you fatigue) and do certain lifts, you will benefit big time. (Also.. taking a bag and placing books in them and doing reps with that also works.) So anyways... here's a few things to work on:

1. Since you have hypertension, try to keep your sodium low.
2. Read labels on everything you eat. Pay attention to sugars, dietary fiber, (the more fiber you eat, the fuller you will feel.. ie: oatmeal with fruits)protein, sodium, calories and serving sizes. Serving sizes are tricky, because you would think a bottle of juice would be whatever calories written on the label. Infact, if you read the serving size, you'll realize the calories are for only HALF of the bottle. Stay away from corn syrup
3. Incorporate weight training into your workout.. start twice a week, then up to 3 if you can fit it in. Weight lifting allows your muscles to burn calories while at rest (sleeping.. etc). It doesn't just stop once you put the weights down.
4. If you do workout (cardio and weights) 5xs a day, you can eat the following calories: 2000-2350 calories. As you begin to lose weight, your calories will decrease to compensate. Hence not wanting to start too low... (1300 cals way too low, girl) It may seem like a lot of food, but the main thing is to not starve yourself.

Okay girl.... I'm wishing you a wonderful weekend. Stay strong and I'll talk to you soon.

-Sheryl

PS I'm not a pro or anything, but I'm trying to be of help, so if anyone reading wants to interject, then by all means... please do.
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lol..yeah I'm pretty tall...My mom is like 5'7 and my dad is like 5'4 so dont ask me where i got it from...lol...Girl, I won't even take into consideration to do a low carb diet because I have a friend that got on that diet and gained ALL the weight back in a couple of months..I rather stick to eating healthy and exercising 5 days a week.. Thanks for the info on what my calorie intake should be..Your too cool...lol...I'll see how i can eat the 2,000 calories that i have to eat in 5 meals because I have tried eating 7 or 8 times a day but that doesnt go too well with me...lol...Ahhhh what the heck...I'll give it a try again and see how it goes...Hopefully I can actually stick to it for more than 2 days this time around...lol

I'm glad you adviced me about the weight training because honestly, I was going to start weight training after I had lost about 40 more pounds. It's so true that you learn something new everyday because I didnt know that after you weight lift your muscles keep on burning calories.

I really need to pay more attention to the nutrition labels because i just went back to look at that soup that I ate the other day and it has 1,300MG OF SODIUM!!!!...HORRIBLE!!!...Honestly I totally forgot to read that portion of the nutrition label before i ate it, I only read the calories it had, now i know i have to be more cautious...When I saw that i told my sister that she's gonna eat all those soups that she bought because I'm not...lol..and she started laughing.

Well, have a nice weekend, Sheryl. I wont have such a nice weekend because I have a truckload of homework to do but I'll survive...lol

***Johanna***
 
johanna11786 said:
I'll see how i can eat the 2,000 calories that i have to eat in 5 meals because I have tried eating 7 or 8 times a day but that doesnt go too well with me...lol...Ahhhh what the heck...I'll give it a try again and see how it goes...Hopefully I can actually stick to it for more than 2 days this time around...lol

I'm glad you adviced me about the weight training because honestly, I was going to start weight training after I had lost about 40 more pounds. It's so true that you learn something new everyday because I didnt know that after you weight lift your muscles keep on burning calories.

I really need to pay more attention to the nutrition labels because i just went back to look at that soup that I ate the other day and it has 1,300MG OF SODIUM!!!!...HORRIBLE!!!..

Well, have a nice weekend, Sheryl. I wont have such a nice weekend because I have a truckload of homework to do but I'll survive...lol

***Johanna***
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Hey you amazon you,

now don't go killing yourself with all that homework. haha Now as for upping your calories, do it gradually. You don't have to shoot for 2000-2300 today. Afterall, you've been eating around 1400 and that's a whole meal difference. Your stomach will need to be coaxed into eating a little bit more, so don't force feed yourself. I personally drink low fat milk (1%) to help with reaching my caloric needs and well calcium's a good thing for us women. If anything, your body will be happy to be getting more food. Just keep up with your walking though, girl.

As for weight training, not only will it help you to burn more calories throughout the day, but it'll help to tone up as you lose. (Muscle weighs more than fat. However, 1 lb of muscle burns 6 calories per day, while 1 lb of fat only burns 2 calories per day.) Weight training's important:

1. It will strengthen bones and connective tissues along the muscles, therefore it helps to alleviate joint pain, etc...
2. It'll change your body composition- shaping that bootylicious body of yours into the curvy diva that will eventually shine
3. It burns calories on top of cardio.. which is awesome
4. It prevents loss of lean body mass.. and the more muscle you have, the more calories it will burn throughout the day

Read the stickied threads here on the site for more info.

As for the sodium... girl, I'm soooo proud of you for looking at the label! :D My daddy has HBP and his doc says to keep his salt to ~1300 mg per day. So yah.... nuff said about that damn devil Maruchan, right? LMAO! Alright, mami... enjoy your day.

-Sheryl
 
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johanna11786 said:
I really need to pay more attention to the nutrition labels because i just went back to look at that soup that I ate the other day and it has 1,300MG OF SODIUM!!!!...HORRIBLE!!!...Honestly I totally forgot to read that portion of the nutrition label before i ate it, I only read the calories it had, now i know i have to be more cautious...When I saw that i told my sister that she's gonna eat all those soups that she bought because I'm not...lol..and she started laughing.
QUOTE]

5' 10" damn girl you're soooo tall... I'm over here barely breaking 5' LOL I... I'm shorter than everyone in my family! You got all the tall genes:rotflmao:

You have to try and train yourself to look at the whole label... it took me awhile to get used to it but you will. That sodium is really really a killer... they put soo much in some things you wouldn't think there would be a ton in.

Wow someone who does their work in advance... I shoudl try that sometimeLOL

Have a good day and don't work to hard;)
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MsGhettoBooty said:


Hey you amazon you,

now don't go killing yourself with all that homework. haha Now as for upping your calories, do it gradually. You don't have to shoot for 2000-2300 today. Afterall, you've been eating around 1400 and that's a whole meal difference. Your stomach will need to be coaxed into eating a little bit more, so don't force feed yourself. I personally drink low fat milk (1%) to help with reaching my caloric needs and well calcium's a good thing for us women. If anything, your body will be happy to be getting more food. Just keep up with your walking though, girl.

As for weight training, not only will it help you to burn more calories throughout the day, but it'll help to tone up as you lose. (Muscle weighs more than fat. However, 1 lb of muscle burns 6 calories per day, while 1 lb of fat only burns 2 calories per day.) Weight training's important:

1. It will strengthen bones and connective tissues along the muscles, therefore it helps to alleviate joint pain, etc...
2. It'll change your body composition- shaping that bootylicious body of yours into the curvy diva that will eventually shine
3. It burns calories on top of cardio.. which is awesome
4. It prevents loss of lean body mass.. and the more muscle you have, the more calories it will burn throughout the day

Read the stickied threads here on the site for more info.

As for the sodium... girl, I'm soooo proud of you for looking at the label! :D My daddy has HBP and his doc says to keep his salt to ~1300 mg per day. So yah.... nuff said about that damn devil Maruchan, right? LMAO! Alright, mami... enjoy your day.

-Sheryl
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YYYAAAYYY!! I FINALLY FINISHED MY HOMEWORK!!!!...lol...I'm so relieved..Girl, you know alot about nutrition and exercising..I think I need to go back to surfing the web for nutrition and exercising tips...lol..But then again, I HAVE YOU , so i really dont need to do that...lmaoo...jk...I used to surf the web for that type of info and i would tell my sister about everything i would find and she would say "JOHANNA, YOUR GONNA END UP GOING CRAZY"...LOL...but i think that a little knowledge doesnt hurt anyone, especially when it has to do with your health...OMG! I just went to spark people to check how I'm doing with my nutrition so far and the sodium level is HORRIBLE!..In the past 7 days my lowest sodium intake has been 3,304 mg in a day..spark people recommends 2,300mg a day...Today i broke my record though...lol...i only ate 2,364mg only 64mg more than what I'm suppose to eat. I'm going to try to bring that down little by little.

I have been increasing my calories little by little. For example, today I ate 1,559 calories and for the past couple of days i had been eating only about 1,189. I'll admit that this weekend I didnt do any exercise because i was stuck home doing my homework and reading 360 pages. But i will make sure that tomorrow I add an exercise or 2 so it wont affect me so much...lol... I will also start my strength exercises tomorrow so I'll let you know how that went. Well, I have to go to sleep because my little nephew is here dying for me to turn off the computer so he can get some sleep...lol.. GOOD NIGHT!
 
Boam46 said:
5' 10" damn girl you're soooo tall... I'm over here barely breaking 5' LOL I... I'm shorter than everyone in my family! You got all the tall genes:rotflmao:

You have to try and train yourself to look at the whole label... it took me awhile to get used to it but you will. That sodium is really really a killer... they put soo much in some things you wouldn't think there would be a ton in.

Wow someone who does their work in advance... I shoudl try that sometimeLOL

Have a good day and don't work to hard;)
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Jenna, I think I trained myself already...lol...Today I looke at the WHOLE LABEL on EVERYTHIN I ate and that resulted in lowering my sodium intake by 1,000 and something mg.

DO MY WORK IN ADVANCE???!!..:rotflmao: .... I ALWAYS leave my work for last, but I'm going to stop doing that because I get really upset...I'm gonna try doing my homework on Mondays or Tuesdays.... I go to school online (Strayer University) so I have from Monday to Sunday to do my homework...I'm gonna try squishing it into the week and not wait for the weekend...lol

Have a Good Night!
 
johanna11786 said:
YYYAAAYYY!! I FINALLY FINISHED MY HOMEWORK!!!!...lol...I'm so relieved..Girl, you know alot about nutrition and exercising..I think I need to go back to surfing the web for nutrition and exercising tips...lol..But then again, I HAVE YOU , so i really dont need to do that...lmaoo...jk...I used to surf the web for that type of info and i would tell my sister about everything i would find and she would say "JOHANNA, YOUR GONNA END UP GOING CRAZY"...LOL...but i think that a little knowledge doesnt hurt anyone, especially when it has to do with your health...OMG! I just went to spark people to check how I'm doing with my nutrition so far and the sodium level is HORRIBLE!..In the past 7 days my lowest sodium intake has been 3,304 mg in a day..spark people recommends 2,300mg a day...Today i broke my record though...lol...i only ate 2,364mg only 64mg more than what I'm suppose to eat. I'm going to try to bring that down little by little.

I have been increasing my calories little by little. For example, today I ate 1,559 calories and for the past couple of days i had been eating only about 1,189. I'll admit that this weekend I didnt do any exercise because i was stuck home doing my homework and reading 360 pages. But i will make sure that tomorrow I add an exercise or 2 so it wont affect me so much...lol... I will also start my strength exercises tomorrow so I'll let you know how that went. Well, I have to go to sleep because my little nephew is here dying for me to turn off the computer so he can get some sleep...lol.. GOOD NIGHT!
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Awww shucks, girl... thanks. If at anytime I can read about nutrition and whatnot nowadays, I do just that. Hell, there are times I will drive to Barnes and Noble, sit at a chair and read for a few hours. Some times I even take notes in my little notebook. haha I read anything from nutrition books to even magazines. (If you ever have time, try reading Self Magazine. I learned how to start working out by reading a few articles. I then went and signed up for their free Self Challenge 2007. That was first time doing that and since then, I've been trying to keep up with it.) I get a real kick at the idea of knowledge being "food for your brain." It's the fat girl inside me saying, "OOoOh food? Who said food?" lol

As for eating, girl, look at you doing so well. :) I'm hoping you watching your sodium will result in less swelling of your lower extremities. I read that you "broke your record" and I was just smiling. You're too cute.

I'm sure you're going to start seeing changes in your body soon. Speaking of which, when are we going to get an update, huh? haha Oh yah.. the other day, I was looking at your "now pic" and I was thinking to myself, "Now how in the hell is girlfriend rocking horizontal stripes and making it look good?" hahaaa My ass stays away from horizontal stripes because it accentuates the wideness of my tummy. lol But you pulled that off with flying colours... how's that for some BS. haha

Luv from ya girl,

-Sheryl
 
MsGhettoBooty said:


Awww shucks, girl... thanks. If at anytime I can read about nutrition and whatnot nowadays, I do just that. Hell, there are times I will drive to Barnes and Noble, sit at a chair and read for a few hours. Some times I even take notes in my little notebook. haha I read anything from nutrition books to even magazines. (If you ever have time, try reading Self Magazine. I learned how to start working out by reading a few articles. I then went and signed up for their free Self Challenge 2007. That was first time doing that and since then, I've been trying to keep up with it.) I get a real kick at the idea of knowledge being "food for your brain." It's the fat girl inside me saying, "OOoOh food? Who said food?" lol

As for eating, girl, look at you doing so well. :) I'm hoping you watching your sodium will result in less swelling of your lower extremities. I read that you "broke your record" and I was just smiling. You're too cute.

I'm sure you're going to start seeing changes in your body soon. Speaking of which, when are we going to get an update, huh? haha Oh yah.. the other day, I was looking at your "now pic" and I was thinking to myself, "Now how in the hell is girlfriend rocking horizontal stripes and making it look good?" hahaaa My ass stays away from horizontal stripes because it accentuates the wideness of my tummy. lol But you pulled that off with flying colours... how's that for some BS. haha

Luv from ya girl,

-Sheryl
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Sorry that i didnt post anything this weekend but I was really busy with my homework and i finished yesterday night... I was SOOO ready to knock out by the time i was done...lol...Thanks for da compliment about the horizontal stripes...lol... Today I totally ignored my sisters comment and went on sparkpeople.com to read some articles on strength exercises. I wanted to start today so I looked up an article that told me how many strength exercises to start off with and what type of strength exercises I should do. I wanted to share the article with you so I looked it up again. Here is the link:

ENJOY!...lol...I know i did...I did a really good workout today, at least i think i did...lol...Well, I'm off to typing up my nutrition and workout for the day.

***Johanna***
 
johanna11786 said:
Sorry that i didnt post anything this weekend but I was really busy with my homework and i finished yesterday night... I was SOOO ready to knock out by the time i was done...lol...Thanks for da compliment about the horizontal stripes...lol... Today I totally ignored my sisters comment and went on sparkpeople.com to read some articles on strength exercises. I wanted to start today so I looked up an article that told me how many strength exercises to start off with and what type of strength exercises I should do. I wanted to share the article with you so I looked it up again. Here is the link:

ENJOY!...lol...I know i did...I did a really good workout today, at least i think i did...lol...Well, I'm off to typing up my nutrition and workout for the day.

***Johanna***
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Hey Johanna!

Yay! for lowering your sodium. Thanks for sharing that article it was a really good one I should check out sparkpeople.com.

Sheryl knows soo much nutritional stuff... look at her food everyday... its amazing:)

Keep up the great work girl... take it one step at a time like you are:hug2:
 
A GREAT day!!!(SORT OF)

I had a pretty good day today. I feel like I did an awesome workout today compared to all my other workouts...lol



WORKOUT:
1 HOUR WALK
15 MIN WALKING THE DOG
20 MINS STRENGTH EXERCISE(ONE SET OF 12 FORWARD LUNGES, WALL SQUATS, WALL PUSHUPS, BICEP CURLS AND CRUNCHES)

I really felt the strength exercises..lol...I had PLENTY of energy after I was done...pretty odd because I thought I was gonna be TIRED..:)


NUTRITION:

Breakfast:

Cereal with milk

Lunch:

Tuna with mayo, one boiled egg and 4 crackers(UNSALTED)

Dinner:

White Rice(one serving)
Chicken, boiled
Brocolli

Snack:
Light yogurt with a cup of peanuts(raw)

Total Calories: 2,137(WOW!!!!...LOL)

I dont notice how little i eat until i write it down...I think I'm gonna start writing what ever I eat down so I can know when I'm eating too little....2,137?????..I really dont know where that came from...lol...I think I'm gonna give up eating rice and replace it with something else...BUT WHAT??...any ideas?...my family eats rice everyday so I'm gonna have to replace it with something healthier and with less calories... :)
 
Boam46 said:
Hey Johanna!

Yay! for lowering your sodium. Thanks for sharing that article it was a really good one I should check out sparkpeople.com.

Sheryl knows soo much nutritional stuff... look at her food everyday... its amazing:)

Keep up the great work girl... take it one step at a time like you are:hug2:
Click to expand...

You should definitely check out sparkpeople.com..I joined it in June but didnt start using it until a couple of days ago(around the time i started this diary) and i am VERY HAPPY with all the information that you can get from that website. It has A LOT of articles, challenges, exercise tips etc.

I went to Sheryl's diary today and her nutrition and workouts are AWESOME... EVERYONE can definitely learn a thing or two from her healthy eating habits and her workouts...I know I DID!...i learned that I need to eat at least 5 times a day(HEALTHY FOOD OF COURSE)..lol... i dont want my body to think that I'm in starvation mode...DEFINITELY NOT!... Well, Jenna I'm off to stop by your diary and see how you are doing...:)

***Johanna***
 
Today was a good day for me...Too bad i cant say the same thing about yesterday. I couldnt exercise because I was not physically able to do it. I didnt feel too good because I had some stomach pains. Plus my stomach was bloated, so it definitely wasnt a good day for me. But I'm glad to say that today i feel MUCH BETTER!.

WORKOUT:

60 min walk(wit mom)
15 min walking the dog
12 forward lunges
12 wall squats
12 wall pushups
24 crunches with twist
24 alternating bicep curls(used two BIG books on each hand...lol..i dont have dumbells yet)

NUTRITION:

Breakfast:

Cereal with 2% milk(took MsGhettoBooty's advice :) )
1 slice of whole wheat bread with butter

Snack:
Apple

Lunch:
Strawberry milkshake(2% milk, little sugar and frozen strawberries; about 4oz...didnt make enough for all of us so i ended up drinking only a little bit..lol) with 2 slices of whole wheat bread and butter

Snack:
Yoplait Yogurt Light(Strawberry)

Dinner:
Chicken Breast(no skin), brocolli, mixed vegetables and a cup of rice(still cant find something to replace rice so i'll just stick to it...MODERATION is the key)

Total Cals:1575
 
Hey Johanna!

I'm glad you are feeling better:)
Your food today looks good overall... it does seem to be a little carby or starchy overall... but not too bad.

As for rice its fine... but brown rice would be better than white rice. Its healthier overall.

Have a great night
~Jenna
 
Hey girly,

looking good so far. Your workout is exceptional, mama. :D Proud of you! However, I'll have to agree with Jenna inregards to your meal plan. Carbs are good, but you don't want to focus your entire meal on just carbs alone. For instance, your breakfast, try something like this:

- egg (for added protein- you can make it into an omlette by adding all types of veggies and even meat if you really like, just make sure it isn't high in saturated fat: like oily bacon, sausage, etc)
- cereal with milk (good job there: protein and carbs)
- fruit(s) of your choice (carbs and fiber)

If you take a look at the food pyramid, you can pretty much figure out how many servings of this and that you should be eating to get a balanced diet.

Oh as for those yoplait yogurt lights, pay attention to the sugar content. They're up there. Since most yogurts are high in sugar, I've substituted it for 1% cottage cheese. (That's if you eat that stuff.. haha) Most "diet yogurts" range from 10-24g of sugar when 1 serving of cottage cheese (1%) is only 4g of sugar. (4g of sugar= 1 tsp sugar)

As for your lunch, instead of using butter, use peanut butter. Not only is it filled with "good fats," but it's a great source of protein. Don't use "less fat types"... just regular PB to benefit. Also, make sure to measure out PB because it's so easy to underestimate how much you eat if you just take a knife and "eyeball it." You're dinner looked great! It's alright to eat rice and like Jenna said brown rice is better for you. (more dietary fiber and it takes longer to break down as opposed to white rice, so no sugar spikes) However, if you really want to stop with eating rice, beans are a good substitute. They're full of fiber, which will make you feel full for longer periods of time. They're also no to low fat and a great source of protein. Throw some black beans into a tossed salad, a couple tbs salsa and tah dah... a fiberful side dish. Okay... enough out of me, girl. Wishing you the best as always....

-Sheryl
 
o0oo and about yogurts!

I have found Dannon light and fit to be the best.. no added sugar, fat free, and only 60 calories. Also... not too bad:)
 
MsGhettoBooty said:
Hey girly,

looking good so far. Your workout is exceptional, mama. :D Proud of you! However, I'll have to agree with Jenna inregards to your meal plan. Carbs are good, but you don't want to focus your entire meal on just carbs alone. For instance, your breakfast, try something like this:

- egg (for added protein- you can make it into an omlette by adding all types of veggies and even meat if you really like, just make sure it isn't high in saturated fat: like oily bacon, sausage, etc)
- cereal with milk (good job there: protein and carbs)
- fruit(s) of your choice (carbs and fiber)

If you take a look at the food pyramid, you can pretty much figure out how many servings of this and that you should be eating to get a balanced diet.

Oh as for those yoplait yogurt lights, pay attention to the sugar content. They're up there. Since most yogurts are high in sugar, I've substituted it for 1% cottage cheese. (That's if you eat that stuff.. haha) Most "diet yogurts" range from 10-24g of sugar when 1 serving of cottage cheese (1%) is only 4g of sugar. (4g of sugar= 1 tsp sugar)

As for your lunch, instead of using butter, use peanut butter. Not only is it filled with "good fats," but it's a great source of protein. Don't use "less fat types"... just regular PB to benefit. Also, make sure to measure out PB because it's so easy to underestimate how much you eat if you just take a knife and "eyeball it." You're dinner looked great! It's alright to eat rice and like Jenna said brown rice is better for you. (more dietary fiber and it takes longer to break down as opposed to white rice, so no sugar spikes) However, if you really want to stop with eating rice, beans are a good substitute. They're full of fiber, which will make you feel full for longer periods of time. They're also no to low fat and a great source of protein. Throw some black beans into a tossed salad, a couple tbs salsa and tah dah... a fiberful side dish. Okay... enough out of me, girl. Wishing you the best as always....

-Sheryl
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Sheryl, I never really tasted cottage cheese...lol...so i dont know if i like it or not...And about the omelette, I LOVE OMELETTES..lol...So there wont be a problem fitting that in to my nutrition...I tried your peanut butter idea today...I just finished eating a slice of whole wheat bread with peanut butter and it wasnt as bad as i thought it would be...lol..It was actually pretty good...Now on the other hand, the beans in the salad thing is not my thing...lol..I only like cooked and seasoned beans..lol..Sorry! :) ... Well thanks for stopping by... I'm off to taking my calculus class online...I'll make sure to stop by after my class so I can put yesterday's nutrition and exercise...Wishing you the best, also...:)
 
Boam46 said:
Hey Johanna!

I'm glad you are feeling better:)
Your food today looks good overall... it does seem to be a little carby or starchy overall... but not too bad.

As for rice its fine... but brown rice would be better than white rice. Its healthier overall.

Have a great night
~Jenna
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Jenna, I havent tasted brown rice..Humm, thanks for the idea..I'll make sure I buy some next time I go food shopping with my sister.
 
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