November 2008


6AM-2oz salmon
7AM-CO bite
8:30AM-2 HB eggs, 1 TBSP mayo, 1TBSP bacon pieces, cappo
11:30AM-CO  bite
1:00-4 oz chicken, 2 cup stir fry cauliflower, 1 T cashew butter
3PM – unsweetened tea
5PM-1 serving cottage cheese, 4 ounces pork sausage, 20 gm baybell cheese

 

      Calories:  1449
Sunday is difficult food-wise as I have a meditation class at 6:30 so I either need to eat before I go (when I’m not real hungry) or wait until after the class (when I’m starving).  
Today was my monthly weigh day.  My body released 2 kilos (4.5 pounds) during November.  Progress!  I’m grateful.  Changes I made this month? Decreased my daily calories on average by 200 calories, stopped my 4-6 Splenda packets per day, adjusted my exercise from 5-6 days a week to 3-4 days a week.
5:30AM – 2 oz grilled chicken, 1T mayo
8AM – cappo, CO bite
11AM – unsweetened tea, Co bite, 1/2 red raw capsicum
1PM – 4 oz baked chicken, 1 c roasted green beans
5PM – 2 oz grilled chicken, 1/2 red raw capsicum, CO bite, 1 glass Pepsi Max
6PM-20 gms baybel cheese
7:30PM – 6 oz salmon, salad (lettuce, tomato, Paul Newman dressing)
H2O-1&1/2L
 
Calories  
1,692
   
Fat
115.4
1,021
62
%
Carbohydrate
34.8
118
7
%
Dietary Fiber
11.4
     
Protein
123.2
515
31
%
Exercise:
1 hour Aqua Aerobics class
The Five Tibetans (day 6, week 1)
Aqua Aerobics class today was a killer.  It’s not a namby-pamby class – she works you flat out for the entire hour.  I’ll be stiff tomorrow, that’s for sure.
I’ve been STARVING/HUNGRY all afternoon – not sure why.  Could be because of the hard aqua aerobics class I took today.  Seems like whenever I spend time in the water, I am hungry all day.  I know that the latest ‘theory’ is that exercise doesn’t help with weight loss (it just makes you hungry and today seems to prove that).  
Also, some people advocate NO exercise – but I’ve come to enjoy exercise for the very first time in my life and I simply don’t want to give it up.  I think it’s good for my mental, emotional and physical well being and I plan to continue to exercise – just do it in a smart manner.  That’s why I’m shifting back to swimming/aqua aerobics a couple days a week until the water is warm enough for recreational surfing.  Water activity is less stressful and wearing on the body than pounding away on the elliptical or treadmill or bike so I think it’s a smart switch – plus, I love the water!
I love my ‘little house’.  We have a 20’x30′ brick building out the back of the main house that I call my ‘little house’.  As I was coming back inside this morning, after doing my meditation and Five Tibetan routine, I thought to myself…..I just LOVE my little house.  I am the luckiest girl on the planet to have this little building of my own.  It’s basically my studio, my playhouse, my oasis.  
I have it set up with a stereo, shelving, a huge work table, my sewing stuff, two comfy Barnes & Noble-type easy chairs, a TV/DVD, a meditation area, plenty of space to do my yoga routines…it just couldn’t be any more perfect.   Colour me thankful and grateful.  Huge thanks to Mr. W – who makes all my dreams come true!
MENU:
5AM-2oz salmon, celery, 1 & 1/2 tsp mayo
7:30AM-2 sausage, 2 eggs, 1T butter, 1/4C shredded cheese, cappo
11AM-CO bite
12:30-2 C roasted cauliflower, 1 can tuna
3pm-CO bite, herbal tea
6pm- celery stalk
7pm-4 oz chicken breast, 1 cup broccoli, salad (lettuce, tomato, paul newman dressing)
Calories  
1,519
   
Fat
107.9
958
64
%
Carbohydrate
38.9
133
9
%
Dietary Fiber
15.0
     
Protein
98.2
395
27
%
 
H2O:  1.5 L
Movement:
Body Balance Class
T5T-day 5, week 1
I don’t think I was the fattest woman in the gym today.  I am starting to wear properly fitted clothing instead of my baggy clothes.  Looking at myself this morning in the mirror at the gym during class, I saw a thinner, fitter, healthier woman.  I liked what I saw.

6AM – 2 ounces canned salmon, 1 celery stalk, 1/2 Tbsp mayo, 1 Coconut Oil Bite (1TBSP CO, Cocoa, Tahini, dried coconut flake & a few sunflower/pumpkin seeds)

9AM – cappo (1/2 cup milk, espresso, sprinkle of cocoa)

11AM – unsweetened tea

1PM – 5 chicken wings w/ hot sauce, 1 & 1/2 cup chopped broccoli salad, 1 Coconut Oil Bite

6PM – 3 Bocconcini mini-balls, 1 cup unsweetened tea

7:30 PM – 5 ounces veal chop grilled, 1 cup roasted pumpkin, salad (lettuce, rocket, tomato, mushroom, oil/vinegar dressing), 1 glass red wine

 

Calories per Fitday:  1517

  Grams Calories %-Cals  
Calories  
1,517
   
Fat
100.7
894
60
%
Saturated
45.8
403
27
%
Polyunsaturated
12.3
110
7
%
Monounsaturated
25.2
225
15
%
Carbohydrate
37.6
128
9
%
Dietary Fiber
10.1
     
Protein
89.0
368
25
%
Alcohol
15.4
107
7
%
 
Fat

  (

60

%)

Carbs

  (

9

%)

Protein

  (

25

%)

Alcohol

  (

7

%)

 

1 & 1/2 L H2O

 

Exercise:

T5T (The Five Tibetans)

Slow Burn-12 exercises, 4-6 reps

20 minute HIIT on bike

5k beach walk