Lisa's food and exercise journal

Today

Okay, back on track today.

Monday 2/27/06

Workout 6 am
-30 min. intervals on elliptical, med-high intensity
-8 oz water

Breakfast 7 am
-1 WW english muffin (140)
-1/4 cup Eggbeaters (30)
-2 slices turkey bacon (25)
-1 slice lowfat cheese (60)
-24 oz water

-8 oz coffee (3), w/ 2 tbsp fat-free non-dairy creamer (20), Splenda

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Snack 10 am
-1/2 cup plain vanilla yogurt (45) with 10 blackberries (20)
-1 scoop strawberry whey protein powder (90), 1 cup skim milk (80)
-24 oz water

Lunch 1 pm
-1 can of salmon (160), with 1 tbsp light mayo (50)
-2 slices WW bread (90)
-1 cup of brocolli/cauliflower/carrots (50)
-12 oz. diet Sierra Mist, though I'm thinking about drinking water

Snack 4 pm
-1 slice WW bread (45)
-1 hard boiled egg (70)
-24 oz water

Dinner 7 pm
-4 oz flank steak (175), with red and yellow bell peppers (50), onions (17)
-1/2 cup black beans (100) or 1/2 Mission ww tortilla (100)
-2 cups lettuce (16)
-2 tbsp light ranch (80) and some pico de gallo (20)
-12 oz. diet Sierra Mist

Snack maybe, have to be in bed by 9 pm
-1/2 cup cottage cheese w/Splenda (90)
-sprinkle of slivered almonds (62)

Total: 1588 calories

I'll post total fat and carbs later. Also if I make changes I'll post later.
 
Changes

Changes are in red.

lisa_m said:
Okay, back on track today.

Monday 2/27/06

Workout 6 am
-30 min. intervals on elliptical, med-high intensity
-8 oz water

Breakfast 7 am
-1 WW english muffin (140)
-1/4 cup Eggbeaters (30)
-2 slices turkey bacon (25)
-1 slice lowfat cheese (60)
-24 oz water

-8 oz coffee (3), w/ 2 tbsp fat-free non-dairy creamer (20), Splenda

Snack 10 am
-1/2 cup plain vanilla yogurt (45) with 10 blackberries (20)
-1 scoop strawberry whey protein powder (90), 1 cup skim milk (80)
-24 oz water

I had only a 1/2 cup of milk (45) and mixed the rest with water.

Lunch 1 pm
-1 can of salmon (160), with 1 tbsp light mayo (50)
-2 slices WW bread (90)
-1 cup of brocolli/cauliflower/carrots (50)
-12 oz. diet Sierra Mist, though I'm thinking about drinking water

Instead of diet pop, I had about 20 oz. of water :D

Snack 4 pm
-1 slice WW bread (45)
-1 hard boiled egg (70)
-24 oz water

Didn't have bread.

Dinner 7 pm
-4 oz flank steak (175), with red and yellow bell peppers (50), onions (17)
-1/2 cup black beans (100) or 1/2 Mission ww tortilla (100)
-2 cups lettuce (16)
-2 tbsp light ranch (80) and some pico de gallo (20)
-12 oz. diet Sierra Mist

Added a 1/4 cup of reduced fat shredded cheese (80), didn't have the tortilla and went for the black beans. Didn't have a lot of bell peppers either, maybe like 5 strips total (6). Piled the onions though (35).

-----------------------------------------------------------------------
Snack maybe, have to be in bed by 9 pm
-1/2 cup cottage cheese w/Splenda (90)
-sprinkle of slivered almonds (62)

Instead of almonds, I think I'm going to try a tablespoon of honey (64)

Total: 1588 calories

My new total will be 1561 calories. My other totals are down below .

I'll post total fat and carbs later. Also if I make changes I'll post later.
Click to expand...


Total Carbs: 151
Total Fat: 47
Total Protein: 147
Total Fiber: 19


Have a good night, have lots of homework to catch up on.
 
Tuesday 2/28/06

Thanks Jim, trying to ween myself off of pop. :)

Tuesday 2/28/06

Workout 5 am
Weight Training - legs + abs 45 min.

Maybe later I will post in detail, but kinda busy today. I also have school tonight :(

6 am
-1 cup coffee, 2 TBSP non-dairy creamer (20), Splenda

Breakfast 7 am
Had a smoothie. Not bad, a little too thick. Will have to add more milk or water next time. Here's what I blended:
-10 frozen strawberries (20)
-1/4 cup plain vanilla yogurt (22.5)
-1/2 cup skim milk (40)
-1 scoop protein powder (90)
-24 oz. water (no, this wasn't in the smoothie ;))

--------------------------------------------------------------------------

Planned for later:

Breakfast 10 am
-1 packet plain oatmeal (100)
-1/4 cup skim milk (20)
-1 tsp. light butter (17)
-1/2 cup eggbeaters (60)
-24 oz. water

Lunch 1 pm
-3 oz flank steak (131), few peppers (5), onions (20)
-2 cups salad (15)
-1/2 cup black beans (100), 1/4 cup pico de gallo (20)
-2 TBSP. light ranch (80)
-24 oz. water

Snack 4 pm
-zone bar (190)
-maybe hard-boiled egg (70)
-I'll try some water :D

Dinner 7 pm
-1 WW bun (85)
-1 turkey burger (160)
-1 provolone cheese (70)
-1 cup veggies (50)
-12 oz. diet Sierra Mist

Snack 9:30 pm
-1/2 cup cottage cheese (90)
-a sprinkle of slivered almonds (62)

Total: 1538 calories

Will post changes later.
 
Changes in red

lisa_m said:
Tuesday 2/28/06

Workout 5 am
Weight Training - legs + abs 45 min.

Maybe later I will post in detail, but kinda busy today. I also have school tonight :(

6 am
-1 cup coffee (2), 2 TBSP non-dairy creamer (20), Splenda

Breakfast 7 am
Had a smoothie. Not bad, a little too thick. Will have to add more milk or water next time. Here's what I blended:
-10 frozen strawberries (20)
-1/4 cup plain vanilla yogurt (22.5)
-1/2 cup skim milk (40)
-1 scoop protein powder (90)
-24 oz. water (no, this wasn't in the smoothie ;))

Breakfast 10 am
-1 packet plain oatmeal (100)
-1/4 cup skim milk (20)
-1 tsp. light butter (17)
-1/2 cup eggbeaters (60)
-24 oz. water

I added a serving of turkey bacon (25).

Lunch 1 pm
-3 oz flank steak (131), few peppers (5), onions (20)
-2 cups salad (15)
-1/2 cup black beans (100), 1/4 cup pico de gallo (20)
-2 TBSP. light ranch (80)
-24 oz. water

Instead of water I had a 12 oz. can diet Sierra Mist.

Snack 4 pm
-zone bar (190)
-maybe hard-boiled egg (70)
-I'll try some water :D

I did have a 24 oz. bottle water with my snack.

Dinner 7 pm
-1 WW bun (85)
-1 turkey burger (160)
-1 provolone cheese (70)
-1 cup veggies (50)
-12 oz. diet Sierra Mist

Had a veggie burger (70) instead of turkey burger. Also, 1 cup broccoli is 30, had a slice of tomato and some onions (24), had a tbsp ketchup (15). I hate to be anal, but I have to.

Also had another cup of coffee (2), with 2 tbsp non-dairy creamer (20), and Splenda.

----------------------------------------------------------------------
Snack 9:30 pm
-1/2 cup cottage cheese (90)
-a sprinkle of slivered almonds (62)

Changing to a 1/4 cup cottage cheese (45), also adding a tbsp honey (64).

New total: 1565 I think
Total fat: 48
Total carbs: 174
Total protein: 126
Total fiber: 30
Click to expand...

Ok tonight I'm so freakin' tired. I barely made it through class and I had a stressful day at work. Actually this entire week is going to be stressful at work, plus I have some catching up on homework to do. When I came home from work my dog chewed up her bed again (2nd time). I'm extremely tired so I'm going to bed soon to try and good a full 8 hours. I still want to work out in the morning.
 
Today

Today was a pretty stressful day at work, and I'm still super-tired. I did get up with my husband to go workout and I gave my all. But since last night I feel like I've gained 100 lbs. :( I did eat more a little more today, I was pretty much ravenous all day.

My husband is out picking up a couple of things for me while I'm supposed to be studying and doing my homework. He's such a sweetie. One of the things he's picking up is a box of cake-mix! Tomorrow is my sister's birthday and since we both work together I was thinking of making her some cupcakes. I am going to try so hard to not have any, I really want to do good during the week plus I feel like I just ate a cow for dinner :p

Also, no workout tomorrow morning. I have to be in by 6:30 am and I don't think I can get up at 3:30 am to get to the gym by 4 am to get a decent workout. So I'll have to workout after work and school.

Workout 6:00 am
-30 minutes on elliptical, intervals. Med-high intensity.

Breakfast 7 am
-1 WW english muffin (140)
-1/4 cup Eggbeaters (30)
-1 lowfat cheese (60)
-1 slice canadian bacon (20)
-24 oz. water

Snack
-1 scoop whey protein (90)
-3/4 cup skim milk (60)
-1/2 cup plain vanilla yogurt (45)
-10 raspberries (9)
-24 oz. water

Then I had this before lunch:
-9 almonds (62)

Lunch
-1 WW bun (85), 1 Boca veggie burger (70)
-1 slice provolone (70), slice of tomato and onion (22)
-1 cup broccoli (30)
-12 oz. diet Sierra Mist

Snack
-13 almonds (90) :mad:
-1 small orange (45)
-2.5 oz beef jerkey (200) grrrrrrrrrrrrrrrrr :mad: :mad: :mad:
-24 oz. water

Dinner
-5 oz. shrimp (140)
-about 1.5 brown rice (255) :mad:
-1/2 cup peas and carrots (37)
-12 oz. diet Sierra Mist

-3 dried apricots (78) Not sure why I had these after dinner. :confused:

Total calories: 1638
Total fat: 36
Total carbs: 199
Total protein: 146
Total fiber: 31
 
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Update on yesterday

Man. I couldn't resist. I baked 24 cupcakes for my lil' sis and my mouth was just watering as I spread the frosting on each one. Lol, I made sure my drool didn't drip all over the cupcakes :D

So I had one. Just one, and it satisfied my sweet tooth. No more baking ever again though...
 
Today

Today I felt really sick earlier but I feel a lot better now. I haven't worked out yet, and I think as soon as I'm finished with this I'm going to hit the weights.

Thursday 3/2/06

Breakfast 7 am
-1 package oatmeal
-1/2 cup 2% milk, 1 tsp light butter
-1/2 cup Eggbeaters
-24 oz. water

Snack
-1/2 cup plain vanilla yogurt with 1/4 cup sliced strawberries
-1/2 cup skim milk with 1/2 scoop of protein powder
-24 oz. water

I also had a tiny sliver of a brownie and just one bite of lemon cake that somebody had made for my sister's birthday. No cupcake today though :D

Lunch
-2 slices WW bread, 4 slices turkey, 1 slice provolone
-about 1 1/2 cup lettuce with onions, one slice tomato
-1/8 cup shredded 2% cheese, 1 tbsp. light ranch
-12 oz. diet Sierra Mist

Snack
-can of salmon, mustard and 1 tsp. light mayo
-1 slice ww bread
-1 dried apple ring, 1 dried apricot

Dinner
-1 WW hamburger bun, 1 Jennie-O turkey burger, 1 slice provolone
-1 cup salad with onions, tomatoes
-1 tbsp. ranch
-2 dried apricots, 1 dried apple ring

Snack
not sure

Total calories: 1411
Total carbs: 141
Total fat: 43 This needs to go down. Need to cut back on cheese.
Total protein: 131
Total fiber: 23


I'm just thinking of cutting back on cheese, salad dressings, protein shakes/bars, and canned salmon. Just a note to self.
 
Weekend

Have to play catch up. Here's the weekend but I'm not calculating calories. I didn't workout either :(

Saturday 3/4/06

Breakfast
-2 oatmeal/cottage cheese pancakes/egg whites
-1/4 cup sugar-free syrup
-2 slices turkey bacon

Snack
-1 slice ww bread
-1 tbsp natural pb

Lunch
-2 slices ww bread
-2 oz. pastrami
-1 slice provolone

Dinner
Famous Dave's
-1/2 salad w/ 1 tbsp. ranch, tomatoes, onion
-about 4-5 oz. bbq salmon, baked potato, 1 tsp butter
-1/2 cornbread muffin


Sunday 2/5/06

Breakfast
-almost 3 slices french toast made with ww bread, eggbeaters, skim milk and 1 tbsp butter
-1/2 cup sugar free syrup
-2 turkey bacon

Snack
-1/2 cup cottage cheese and fruit

Lunch
Mcdonald's
-1 grilled ck sandwhich (no cheese, no mayo and only 2 fries :D)

Snack
-1/2 protein shake (1/2 scoop protein powder and 1/2 cup skim milk)

Dinner
-1 ww bun
-1 slice provolone
-1 turkey burger
-salad w/ ff cheese (gross), tomato, onion, light ranch

Snack
-1 cone
-1.5 cup sugar-free ice cream
 
Today

Here's what I have planned for today:

Monday 2/6/06

-8 oz no sugar-added orange juice (50)

Workout 6 am
-20 min HIIT on treadmill, switched every minute. (3 mph for 1 min, 7-8 mph for 1 min)
-24 oz water

Breakfast 7 am
-2 slices bread (90)
-1/4 cup eggbeaters (30), 2 bacon (50)
-12 oz. water
-8 oz. coffee (2) w/ 2 tbsp. ff Creamer (50), Splenda

Snack 10 am
-Zone bar (210)
-fruit (30)
-24 oz. water

------------------------------------------------------------------------

Rest of the day:

Lunch 1 pm
-2 slices bread (90), 4 slice turkey (50), 1 slice meunster (80)
-2 cups iceberg (20), cheese (51), tomato (26), onion (19), light ranch (38)
-12 oz. diet Sprite

Snack 3-4 pm
-cottage cheese (90)
-fruit (30)
-24 oz. water

Dinner 7 pm
-1 WW hamburger bun (85)
-4 oz. extra lean ground turkey breast (120) (meat for sloppy joes)
-Some of the ingredients for sloppy joes (per serving) - 1 TBSP. barbecue sauce (35), 2 TBSP ketchup (30), ¼ cup no-salt-added tomato sauce (15), about 1/8 cup chopped red onion (8)
-1 cup of cauliflower/broccoli/carrots (50)

Snack 9 pm
-1/2 cup cottage cheese (90)

Total: 1440 calories
Carbs: 177
Protein: 118
Fat: 34
Fiber: 26
 
Update

I haven't posted in a few days. I've still been eating well and working out every morning. I don't think I'll be posting my diet everyday because, well, I eat pretty much eat the same way everyday. I have cut back on cheese and other fats. I am trying to stay under 1500 cals.

I am continuing to workout in the mornings. I'm blessed to have a treadmill and lots of free weights at home especially when I don't wake up in time to go to the gym :)

One thing I have come to enjoy in the mornings is a smoothie. It's quick, easy, delicious and very filling. I can sip on it slowly while getting ready for work.

Here's what I've been putting in my smoothies:

Berry Good smoothie

-1/2 scoop strawberry protein powder (I use Designer whey)
-1/2 cup skim milk
-1/4 cup Dannon light vanilla yogurt
-3/4 cup of Dole frozen mixed fruit (this stuff is great, bought at Costco's)

Blend together, add water if it's too thick. Enjoy! Very filling. Here's another:

Chocolate banana pb smoothie

-1/2 scoop chocolate protein powder
-1/2 cup skim milk
-1/2 banana
-1 tsp crunchy PB (natural)
-some ice cubes

Blend together. This is not as thick as the one above, but very very tasty. It was like drinking a shake :)

I usually have my smoothie around 7 am. Then at work around 10 am I eat oatmeal with some cottage cheese, or I have some hard-boiled eggs with a WW english muffin. This is week 3 of eating clean and I have great energy. My husband and I both notice a huge difference.

Also, another thing that makes me so happy is that my best friend who is very overweight has finally decided to take control of her life. She asked me to help her since she knows nothing about eating right and exercising. She didn't know what she was doing wrong! This week I just told her to eat as she normally would but to journal everything she eats. This is day 4 of journaling and it has been such an eye opener for her when she saw how many calories she was consuming in one day. I told her that I don't want her to make drastic changes -- taking small steps is key and she's already making progress by drinking more water and cutting back on salad dressings. I'm soooo proud of her.

What a long post. :rolleyes:
 
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Looking good

Lisa, good to see things are going well for you and your hubby staying on track with your exercise and healthy eating. Now you have your best friend who is going to improve her health. Introduce her to the forum and we can all share our knowledge with her. Keep up the great work.
 
Thanks Jim. I might have her do that. She's already doing really well. I'm very proud of her.

Maybe I will weigh myself tomorrow morning. My clothes feel looser and I feel great. I'm not going to be discouraged with weight gain but I hope body fat as gone down. I'm sure it has. I don't know how accurate my digital Tanita scale is though. Now I'm thinking about getting a fitness assessment done too...

I did work out this morning, I went to the gym at 6:30 and tried to get 30 minutes in but I managed to get in 25 minutes of med-high intensity intervals on the elliptical. I had to get home and get ready for work. Legs are REALLY really sore today because of yesterday's workout. I did weighted lunges and squats, it was a killer workout yesterday! The last couple of weeks when I would use the machines at the gym I hardly felt anything the day or so after. So definitely free weights are a better option for me.
 
Must be working

lisa_m said:
Thanks Jim. I might have her do that. She's already doing really well. I'm very proud of her.

Maybe I will weigh myself tomorrow morning. My clothes feel looser and I feel great. I'm not going to be discouraged with weight gain but I hope body fat as gone down. I'm sure it has. I don't know how accurate my digital Tanita scale is though. Now I'm thinking about getting a fitness assessment done too...

I did work out this morning, I went to the gym at 6:30 and tried to get 30 minutes in but I managed to get in 25 minutes of med-high intensity intervals on the elliptical. I had to get home and get ready for work. Legs are REALLY really sore today because of yesterday's workout. I did weighted lunges and squats, it was a killer workout yesterday! The last couple of weeks when I would use the machines at the gym I hardly felt anything the day or so after. So definitely free weights are a better option for me.
Click to expand...

You feel great AND your clothes are looser, you're doing something right :) BTW, weighted lunges and squats will do that to your legs. ;) Free weights is the way to go. Great job
 
A bit discouraged

Oh yeah, definitely free weights do the job. Tomorrow I do legs again and I'm not looking forward to it!

Ok, this is now week 4.

I've been weighing myself for the last three days and I still weigh 129.5 pounds. Also my body fat is at 30% according to my scale. Getting a bit discouraged, but I'm going to keep going of course. I do look different and like I said my clothes feel looser so I guess I'm doing something right. I am going to try some Pilates this week so let's see how that goes.

This morning I did 30 minutes on the treadmill. I did intervals, it was about med-high intensity. I varied speeds from 5 mph - 7 mph (I'm not a fast runner!).

This is what I did:

First 3 min: warm-up at 3 mph
MIN 4: 6 mph
MIN 5: 7.5 mph

Then I repeated this 4 more times:

MIN 6: 3.5 mph
MIN 7: 4 mph
MIN 8: 5.5-6 mph
MIN 9: 6.5-7 mph (this speed was very high intensity for me)
MIN 10: 3.5 mph

Then I cooled down for about 2 minutes at 3 mph.

I am going to try under 1500 calories this week, last week I went over quite a few times. However, I will not be going under 1400 calories. I'm not going to stress out too much about it, I know everything I am eating is good since I'm following the one protein, one complex carb rule at every snack and meal.
 
dont be discouraged, it just takes a little more time to see the results you want. if you keep up the restricted calories and exercise you WILL see dramatic differences. i and my wife have been on a similar journey now for over a year. in that time we've both lost 20lbs and several inches at the waist, and of course the face. we're both very trim now with low BF%. i keep us on a steady 1,800 calories a day now (1,500 originally) - with food very similar to your diet in fact. in addition i run 2 miles every morning and do pushups and other strength exercises. also one more thing, look at this as a life change that will take some time, the results will come - dont worry. although you'll see some results now, you'll see dramatic results at 3 months, and again at 6 months. as you get into this way of life the time will go by quickly, believe me. just stay steady working toward your goal and dont give up!
 
Excuse Me

lisa_m said:
Oh yeah, definitely free weights do the job. Tomorrow I do legs again and I'm not looking forward to it!

Ok, this is now week 4.

I've been weighing myself for the last three days and I still weigh 129.5 pounds. Also my body fat is at 30% according to my scale. Getting a bit discouraged, but I'm going to keep going of course. I do look different and like I said my clothes feel looser so I guess I'm doing something right. I am going to try some Pilates this week so let's see how that goes.

This morning I did 30 minutes on the treadmill. I did intervals, it was about med-high intensity. I varied speeds from 5 mph - 7 mph (I'm not a fast runner!).

This is what I did:

First 3 min: warm-up at 3 mph
MIN 4: 6 mph
MIN 5: 7.5 mph

Then I repeated this 4 more times:

MIN 6: 3.5 mph
MIN 7: 4 mph
MIN 8: 5.5-6 mph
MIN 9: 6.5-7 mph (this speed was very high intensity for me)
MIN 10: 3.5 mph

Then I cooled down for about 2 minutes at 3 mph.

I am going to try under 1500 calories this week, last week I went over quite a few times. However, I will not be going under 1400 calories. I'm not going to stress out too much about it, I know everything I am eating is good since I'm following the one protein, one complex carb rule at every snack and meal.
Click to expand...

Now Lisa I am SURE I told you to remove that discourage word from your vocabulary. Yet it pops up again :confused: . I can truly understand how you feel. You are doing so well, keep on plugging away. You said yourself your clothes are looser and you look different. You can't complain about that. Throw the darn scale in the trash. :) Keep doing what you're doing and you'll achieve your goals.
 
Thanks guys

Shimmering, thank you for your post, I found it very encouraging. I have to keep reminding myself that it will take more time to see more results. Congratulations to you and your wife for your accomplishments. :D

And thanks to you Jim, yes...I forgot to throw the word discouraged out of my vocab. It's just annoying, you know? When you're trying so hard but I guess it takes awhile to see the fruits of your labor. Thanks again :)
 
you know lisa, you're doing what 95% of people trying to lose weight simply cant - adjusting your calories down and exercising. it's those 2 things, and only those 2 things - not pills, gimmicks, or gadgets - that make you lose weight. just stay on track, you're doing great. before you know it this will become such habit, such a lifestyle, it wont be a struggle at all for you. i also wanted to add a few ideas for you that helped us. 1st, toss the scale. we didnt weigh ourselves until about 8 months in - the reason being that body weight can be up and down even daily, it's not a good indicator of progress, IMO. plus you're adding muscle with your new routine, which weighs more than fat. so why stress yourself out? simply chart your progress by your clothing and the mirror. also, here's a few items i think help enormously in the weight loss/shape up game: 0 calorie/fat-free spray-on butter - this stuff actually really tastes good, my wife and i were both amazed. next is fat-free & "light done right" salad dressings, many of these are quite tasty. also drink lot's of water, i mean about a gallon a day. also on the list are diet sodas, these are good for killing sweet cravings, we use them for that very purpose pretty often. oh and splenda as a sugar substitute. i also wanted to include a couple days of typical food for us, to give you an idea of what works well, IMO.
day 1:
BREAKFAST: protein shake (we have this every day). 1 serving is made from: 10 oz water, 1 scoop whey protein powder (any flavor), 1 tbsp milled flax seed, 1/2 tsp ginseng powder (optional), 1/2 tsp cinnamon, 1/2 banana, 2 fresh strawberries (half a peach or a few berries can be substitued), & 1/2 tbsp reduced fat peanut butter. blend together and enjoy.
LUNCH: 1 cup of whole grain cereal - i usually mix several kinds together for variety, along with 1 cup soy milk, a 10 oz glass of water, and a 6 oz serving of reduced calorie orange juice. or sometimes instead of cereal i make hot oatmeal with sugar free maple syrup, and spray on butter. or sometimes an omelete made from egg beaters, some chopped up green onions, green peppers, and spinach.
DINNER: small serving of salmon (or another type of fish) pan fried (using spray oil), steamed broccoli or asparagus, or maybe potatoes. in addition a salad made from some iceberg lettuce, chopped fresh spinach, chopped carrot, a few red beans or garbanzos, maybe a few cherry tomatoes, and sometimes 1/2 an avacado.
for SNACKS & DESSERTS i'll do some fresh fruit like strawberries with FF cool whip. or maybe a bowl of cereal i like, or a clif bar or similar item. or occasionally some low fat sugarless ice cream as a treat. and as mentioned, diet sodas.
DAY 2: breakfast would of course be a shake again, and lunch would be one of the meals mentioned in day 1, but for dinner i might make a veggie burger with lettuce & tomato, and baked french fries, and maybe some corn (on the cob or canned). but always some kind of veggie. & there are many varieties of veggie burgers out there now. i think most are really good, whether they really taste like meat or not.
now i hope i havent bored you to death, LOL! these are just a few ideas we use regularily. as i said though, you're already doing great with the meals you prepare. oh and lastly, NO FAST FOOD.
i should also mention that we both take a fish oil (omega 3) capsule with every meal except breakfast - as the shake already has omega 3's from the flax seed. we also take a 1/2 a caffeine pill twice a day, a calcium pill once a day, a fiber pill once a day, and a ginger pill once a day - all taken with the morning shake. we dont take any vitamins at all or other supplements as i believe vitamins dont absorb in pill form. i think you just pee them away, we try to get the proper nutrients in the food we eat. whew! hope some of this helps. :)
 
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Wow thanks for the tips shimmering :) I'm so glad I started my journal here. It's been great having people like you and Jim (jpc1058) come in and give me some tips and encouragement while I'm on this journey to a better me.

So funny you mention all the foods that you and your wife eat because that's exactly how we eat too! We had veggie burgers tonight (Morningstar grillers are awesome, so are Boca), and we had them on a whole wheat bun with a side of mixed veggies sprayed with butter spray :) My husband also made himself a side of baked sweet potato fries but I didn't have any because I'm trying to cut back on some carbs at dinner time. Ok I lied, I stole a few of his but I heard those calories don't count when you eat off of other people's plate, lol :D

We also eat Zone bars, and we use Designer Whey for our protein shakes. We used to use EAS but it doesn't taste as good as DW, it's also more expensive. I'm currently drinking at least 70 ounces a water daily, so I'm like 58 ounces shy of a gallon. We also drink a lot and I mean a lot of clear diet sodas...I'm thinking about cutting back on that and replacing with water but it's hard. I enjoy a cold, carbonated beverage with my meals. Also about 2 weeks ago I came across Tropicana less-sugar orange juice and I love it. I drink 8 oz. of that and half a banana before starting my workouts. Before I used to work out on an emtpy stomach first thing in the morning, I was close to passing out one time. So the light orange juice really helps.

Also very funny, before I read your post I was talking to my husband about having salmon for dinner tomorrow night :D

All the carbs we eat are complex carbs: whole wheat breads, whole wheat english muffins and buns, whole wheat pastas, brown rice, sweet potatoes, fruit. Well to be honest, we have always been health conscious even before we started all this. My problem was is that I ate 2-3 times a day and had absolutely no energy. I would eat a tiny breakfast and lunch then eat a huge dinner. Not a bad dinner, just a huge dinner. We would have turkey burgers but I'd load up on the fries. Or on stir-fry nights I'd eat lots and lots of brown rice. I was eating way too much at night, and I wasn't working out. My husband most of time skipped breakfast and ate a very small lunch. Actually we ate a lot of prepared processed foods like Lean Cuisine and Healthy Choice for lunch. But now that we are eating clean, we've noticed a tremendous difference - I know I've said it so many times but I am just truly happy about the energy I now have.

Thanks for reading guys, I truly appreciate :)
 
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