Monday, October 11, 2010

Calculating Points for Day

Here is how to calculate your points that you get for the day:

Your personal daily points target-use this formula.
1. Are you female? score 2
Male? score 8
A nursing mom? score 12

2. how old are you?
17-26 score 4
27-37 score 3
38-47 score 2
48-58 score 1
over 59 score 0

3. What do you weigh?
Enter the first two digits of your weight in pounds (for example, if you weigh 199, you will add 19 to your score)

4. How tall are you?
under 5'1" score 0
5'1"-5'10" score 1
over 5'10" score 2

5. How do you spend most of your day?
sitting down? score 0
occasionally sitting? score 2
walking most of the time? score 4
doing physically hard work most of the time? score 6

Now add them all together and you have your daily point total.

You also get 35 bonus points to use however and whenever you want during the week. They do not cary over from week to week. You are supposed to track your weight once per week and that is the first day of your points week as well.

For activity points, figure one point for every 15 minutes of exercise (that makes you sweat).

Sunday, October 10, 2010

Took only 1400 steps today.

I talked to a student about her weight loss plan have will be make changes to mine. I have not been to gym nor even THOUGHT about the gym since bring home a puppy. sigh.

Saturday, October 2, 2010

Took 4554 steps today.

I was worried that I was doing so much sitting at a dog training seminar that I took a walk during the lunch break, instead of watching freestyle videos.

Thursday, September 30, 2010

I took 4008 steps today.

I did 26 minutes on the treadmill.
I have found that if I walk the dogs one at a time I can get more steps in.

Also, the Kidlet loves the children's area at the YMCA and is delighted to go to the gym with me.

Wednesday, September 29, 2010

Tuesday, September 21, 2010

Monday, September 20, 2010

Saturday, September 18, 2010

I took 2303 steps.

I went with the Kidlet and the wife to a Renaissance Festival instead of going to the gym. We did not do as much walking as I thought that we would.

Friday, September 17, 2010

I spent 25 minutes on the treadmill in the gym.

I took 5629 steps for the day.
Today I will take Blue tracking. If that does not feel like a good workout, I will to the gym this evening.

Thursday, September 16, 2010

Took 8992 steps today

Green Tea, Blueberry, and Banana Smoothies

Directions

1.
In a small glass measuring cup or bowl, microwave water on high until steaming hot. Add the tea bag and allow to brew for 3 minutes. Remove the tea bag. Stir the honey into the tea until it dissolves.
2.
In a blender with ice-crushing ability, combine the berries, banana, and soymilk.
3.
Add the tea to the blender. Blend ingredients on ice crush or the highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour the smoothie into tall glasses and serve.


I like to use fresh blueberries when available. I do not add honey. Sometimes I use half of the banana.. Add tea if more liquid necessary. Good breakfast drink to wake up your brain.

Fixing my dysfunctional relationship with food

I have dysfunctional relationship with food. I will take two baby steps to adjust my diet.

First, I will eat frequent mini meals. I will eat twice as often, half as much and chew twice as long.

Second, I plan to take a take an 80-20 approach and have a daily goal to eat natural food 80% of the time.

By natural I mean to eat food in as close to it's natural state as I can. I will find the stuff that spoils. I will buy plain yogurt and flavor it at home with honey or fresh fruit. If I buy turkey and other meats at the deli counter, I will ask for brands free of fillers and nitrates. I will replace refined breads and pastas made from white flour with ones made from whole grains.

Apples
1st Choice (Natural State): Apple
2nd Choice (Somewhat Processed): Applesauce

Oranges
1st Choice (Natural State): Orange
2nd Choice (Somewhat Processed): 100% orange juice

Soup
1st Choice (Natural State): Soup from scratch
2nd Choice (Somewhat Processed): Canned soup
Limit (Highly Processed): Dehydrated soup mix

Ham
1st Choice (Natural State): Heritage ham
2nd Choice (Somewhat Processed): Deli ham
Limit (Highly Processed): Packaged deli bologna

Beef
1st Choice (Natural State): Grass-fed beef
2nd Choice (Somewhat Processed): Grain-fed beef

Chicken
1st Choice (Natural State): Fresh chicken breasts
2nd Choice (Somewhat Processed): Deli sliced chicken
Limit (Highly Processed): Chicken nuggets

Eggs
1st Choice (Natural State): Pasture-raised eggs
2nd Choice (Somewhat Processed): Omega-3-fortified eggs
Limit (Highly Processed): Egg beaters

Yogurt
1st Choice (Natural State): Plain yogurt
2nd Choice (Somewhat Processed): Flavored yogurt
Limit (Highly Processed): Flavored yogurt drink

Soy
1st Choice (Natural State): Fresh edamame (whole soybeans)
2nd Choice (Somewhat Processed): Tofu

Dr. Bill's Super Smoothie

Dr. Bill's Super Smoothie
8 oz green vegetable juice (or 4 Tbsp powdered greens with 8 oz water)
8 oz carrot juice
8 oz pomegranate juice or grape juice
2 c unsweetened organic Greek-style yogurt
1 c blueberries (fresh or frozen)
1 c other fruit, frozen, such as strawberries, papaya, mango, pineapple
2 kiwifruits
3 oz tofu
¼ c ground flaxseed
¼ c wheat germ
2 tsp cinnamon

Mix all ingredients together in a high-power blender. Tastes best when it's fresh and still has that bubbly milkshake consistency. Makes 64 ounces.

For added flavor and nutrient power, add:

Dates, raisins, or figs for extra sweetness
1-2 Tbsp peanut butter
Organic milk instead of a juice
Organic spinach for an earthy taste
A multivitamin/mineral protein powder
1 Tbsp sunflower seeds for extra vitamin E and calories
"If I could give only one health recommendation to my patients, it would be: Just graze on real foods!" - Dr. William Sears
Walked/ ran on the treadmill for 55 minutes. I did intervals of 30 to 60 seconds jogging with 2 minutes of walking. Cover just under 3 miles.

Monday, September 13, 2010

Took 7560 steps.

Walked on the treadmill at a 20 minute mile-pace for 50 minutes.

Weekly Goals

My short term goals for the week are:
Park at the back of the lot to walk more.
Wear a pedometer and work to walking 10,000 steps a day.
Eat at least 5 servings of fresh fruit or veggies per day.
Spend less time on the computer.
No food after 7:30 pm.
Stretch every other day (and before and after workouts.)

Sunday, September 12, 2010

Weekly Wrap-Up

Goals met:
I found my pedometer and started to wearing it daily.
I walked on five days.
I went to the gym four days this week.

Needs work:
My Diet
Eating late
Lifting
Stretching
Took 7384 steps.

The only exerciser I did was walking at work.

Saturday, September 11, 2010

Took 9023 steps.

Walked in gardens and along the lake front with Roxana for over an hour. We also went out for dinner so it was not a great food day.

Friday, September 10, 2010

Took 8732 steps.

Walked on the treadmill for 50 minutes for about 2.8 miles.

Thursday, September 9, 2010

I did 50 minutes - about 2.5 miles - on the treadmill.

Took 3752 steps.

Wednesday, September 8, 2010

Took 6,888 steps.

Walked 1.5 miles in about 53 minutes.

Lifted weights on a full body circuit. The computer at the gym logs my workouts. I am using high reps (12 to 15) with light weights.

Tuesday, September 7, 2010

I went to the gym and spend 1.5 hours with a personal trainer. I learned a lot about the new workout technology.

I walked .7 miles.

Monday, September 6, 2010

Weekly Goals

My short term goals for the week are:
Park at the back of the lot to walk more.
Wear a pedometer and work to walking 10,000 steps a day.
Eat at least 5 servings of fresh fruit or veggies per day.
Spend less time on the computer.
No food after 7:30 pm.
Stretch every other day (and before and after workouts.)

Sunday, September 5, 2010

Weekly Wrap-Up

This week I did a great job drinking only water. I was good about writing in my journal every night before bed. I ate more fruit and veggies that I generally do.

The highlight of the week is that I joined the gym.

The low light would be that I only went once. Another would be how much time I spent on the computer.

Thursday, September 2, 2010

I thought about working out but did not get any closer than that.

Wednesday, September 1, 2010

Walked

I walked for 25 minutes at a brisk pace (for me) at the Y this evening. Tomorrow I will do a group class.

Eat dinner at 10:30 pm. Sigh.

Tuesday, August 31, 2010

Starting at 241.8

I am starting at 241.8. which is almost 100 pounds over the weight (155) I last entered the ring to compete in kick boxing.

I started a written workout log yesterday and joined the YMCA this afternoon.

My long term goal is to get back to 155 pounds.

My short term goals are:
Park at the back of the lot to walk more.
Wear a pedometer and work to walking 10,000 steps a day.
Eat at least 5 servings of fresh fruit or veggies per day.
Spend less time on the computer.
Join the YMCA.
No food after 7:30 pm.