Saturday - Week 3

7:30am - Banana Bread, 1 Dan Active yogurt drink 285 cal.

10:30am - 1/2 turkey sandwich with tomato, green jello salad 325 cal.

2:00pm - Banana bread 250 cal.

5:30pm - Okay let me just preface this by saying that I have a noticed a huge decrease in "cravings" since I started trying to eat better. I think because the foods that I love (pizza, Taco bell, chick fil-a) ALWAYS make me feel sick! Not eating them has just made me feel better and when I do eat them, it is so obvious that they make me feel bloated and dehydrated and it makes me not want them as much anymore.

So...we had a Primary Baptism today and I had to drive out to the building we meet in and pick up some stuff for it and go out to the building where the baptism was going to be. I was on my way to the other building and noticed I had 40 min. to burn before I needed to be there. So I stopped at Hobby Lobby (with all the kids in church dress...Jay was embarassed) and I got them bribes for being good at the baptism - candy and coloring books.

That was my first mistake! I bought a bag od Reese's peanut butter cups. Nobody likes those except for me!

So we attend the baptism, it was beautiful and very spiritually uplifting. They were serving alight dinner afterwards and I knew my kids were not going to eat because they are the pickiest kids onthe face of the earth. So I plan to just take them home and get ready for church tomorrow. We are driving down the road and coming up on Moe's Southwest grille. Wyatt and Jay start saying they want to eat there and I succumbed to it. It wasn't like I was craving it...it was just so convenient.

I called the gym on the way home to see what time they closed...it was too late.

My point...I had 800 burrito calories, 400 cherry coke calories, and 200 Reese's PB cup calories.
And I wouldn't even say they were all worth it.

Grand Total: 2260 Calories - No Workout

Friday - Week 3

8:00am - 1 slice whole wheat double fiber toast, 2 tbps. all natural peanut butter, 1/2 banana 320 cal.

10:00am - WORKOUT I ran 5.5 miles in 60 minutes and burned 600 calories. By the time I got to Target, I was at 775.

11:15am - Protein shake 170 cal.

11:45am - 1/2 of a soft pretzel and a few drinks of an icee (obviously I was helping Sawyer with his little treat - poor thing couldn't eat it all) 100 cal.

1:00pm - 1/2 turkey sandwich with tomato 150 cal.

3:00pm - green jello salad 175 cal.

6:00pm - 1.5 cups Broccoli cheddar soup (Archer farms dry brand - I added 1 can of corn, some leftover turkey, and some frozen potatoes) and 2 rolls 600 cal.

7:30pm - 1 whole wheat banana muffin 250 cal. (I'm just guessing, but I started adding calories for ingredients...2 c. flour 800 cal, 3/4 c. brown sugar 540 cal., 1/2 c. butter 800 cal. It just keeps adding up...plus I trippled the recipe and made two loaves and 12 muffins so I have no idea how to divide the calories by servings.)

1765 - 775 = 990*

*This number needs to be 1200 each day. So I either need to cut down my workouts or eat more food. What I really need to do is eat much more during the day...especially after my workouts, and slow down at night and make sure I am eating lean meats, fish and veggies.

I really need to plan ahead and organize each night...so the next day I can just follow my plan without any thought.

Thursday - Week 3

This year, I decided I wanted to eat everything Thanksgiving had to offer...but I didn't want to do it all in one sitting. So, I am having everything Thanksgiving has to offer...one small meal at a time.

7:00am - Pumpkin pie with whipped cream 350 cal

8:00am - WORKOUT I had a personal training session follwed by a 30-min. run 900 cal.

10:00am - Protein shake 170 cal.

11:00am - Green jello sald (A tradition in the Settle household) 175 cal.

2:00pm - 2 oz. turkey, 1/2 c. mashed potatoes, gravy, 1/2 c. stuffing, 1 roll 750 cal.

4:30pm - 1/2 apple pie caramenl apple 400 cal

6:30PM - 1/2 pecan carmel apple 400 cal.

Grand total: 2070 - 900 = 1170

Wednesday - Week 3

8:00am (YAY! slept in!) - 1 packet oatmeal, 1 dan active yogurt drink 195 cal.

10:45am - Chickfila chicken nuggests (only 3, Reese decided - after he told me he did not want chick-fil-a - that he wanted my chicken nuggets) , and med. fries and water 470 cal.

1:00pm - Taco Bell 1 bean burrito, 1 taco - 510 cal. Mountain Dew...300 cal. Total : 810 cal.

4:00pm - Workout I ran for 60 min...burned 650 cal.

7:00pm -Pecan carmel apple 800 cal.

Grand Total : 2275 - 650 = 1625 cal.

Tuesday - Week 3

Okay, I started personal training again today. I worked with a really great trainer last year and I decided I needed something more than what I was doing. I met with him today and we did measurements of all sorts. Here is what we came up with...

Body fat% - 23.2 (I was at 15.9 in May)

Weight - 137lbs (I was 138 in May)

Cardio - Fair (I was in "good" in May)

Bicep strength - Average (It was "good" in May)

Overall Fitness - Average (It was "excellent" in May)

This is REALLY eye opening...It only took 6 months of not eating right and excercising for me to go from excellent fitness to average. That's crazy!! Even though I am lighter in weight, I am in average/good physical condition. I thought I was doing things right...and for the last couple months, I have been working out and doing strength training classes.

So what's wrong? First thing, even though I feel like I push myself in a strength training class, you can ALWAYS cheat just a little. And I do...when it gets really bad, I stop and take a rest or I don't use the heavier weight. I really need someone to push me and make sure I am doing the excercises properly.

Also, my trainer pointed out that I am not taking in enough calories. To lose a pound a week, I am only supposed to have a defecit of 6oo cal. a day. So my target calorie intake is 1200 calories. If I take in 1200 calories...workout and burn 650 cal...that only leaves me with 550 cal and the defecit is too much. I should eat 1800 cal. and aburn 650 cal. working out and then I would have the right balance. Even though I thought I was doing a good job keeing my calories down, I was actually keeping them too low. When you don't give your body what it needs to burn, it starts storing fat becasue it doesn't know when it is going to get it's next meal. I was essentially starving myself. So when I do really intense workouts, I need to make sure I increase my calories as well (with the right foods, of course).

I will post each month my stats and you can see how I am improving.

Monday - Week 3

I was really bad at entering my food last week. It was a crazy week and it was one thing after another. But I am ready to start back up again.

I am happy to report another .7 lbs loss...bringing me to 136.5.

Even though I didn't make the best choices last week, they were far better than what I had been making 3 or 4 weeks ago. I was still able to lose a little bit of weight. Plus, it is a little testament to making sure you get some recovery/rest time. I worked out 6 days last week, and then back at it on Monday and Tuesday and Wednesday (sort of) of this week. The recovery period is so important becasue it kind of catches you up to what has been going on and the changes being made to your body.

7:00am - nutrigrain bar, DanActive yogurt drink 165 cal.

11:30am - apple cinnamon muffin (from Kimberly) cal??? - I'm guessing 250 cal.

12:30pm - banana 100 cal.

1:15pm - WORKOUT - I ran 6 miles in 70 min...and burned 700 cal. when I got off the machine... and it was 850 cal. by the time I got home. (I DID NOT want to go today, but as always, I am glad I did!)

2:40pm - protein shake 175 cal.

5:00pm - Chicken wild rice soup...2 cups, and 2 piece of bread 700 cal.

Friday

It has been a really crazy, busy week. I have had a hard time tracking my food...

7:00am - 1 nutrigrain bar 130 cal., Dan active yogurt drink 30 cal.

12:00pm - PB&J, Cheetos, a few apple slices...450 cal.

2:00pm - Ghiradelli caramel chocolate square 150 cal.

NO WORKOUT today

Thursday

7:00am - 1/2 blueberry bagel 120 cal.

Somewhere between 8:00am and 10:45 - 2 Krispy Kreme Donuts (Car trouble, I was at the dealership...also the reason why I missed my personal training session this morning-so no workout today.)

2:00pm - 1/2 turkey sandwich 150 cal.

5:00pm - 3 slices VJ's pizza...it was okay. Probably 1200 calories right there...maybe more.

Wednesday

6:30am - 1 packet oatmeal 120 cal.

8:30am - nutrigrain bar and Dan Active yogurt drink 160 cal.

10:00am - protein bar 170cal.

11:45am - banana 100 cal.

12:15pm - WORKOUT Pilates class - I wish I could say it was a great workout, but today, I was not really into it. I have been cleaning all night and all morning so my cleaning ladies could come, and I just felt really tired from that. SO I walk into the studio, and the lights are dim and she is playing really relaxing music...and some excercises I just layed there! So whatever...200 calories. I was going to run afterwards, but I was too relaxed to do anything, almost sleepy.

2:30pm - 1/2 turkey sandwich, bag of cheetos, 2 Ghiradelli chocolate caramel squares. WOW!! You would have thought I just trekked out of the wilderness for the past 40 years. I'm guessing...550 cal.

5:30pm - Moe's Triple Lindy Burrito...okay, okay, okay...850 cal. I took the kids out to eat tonight because the cleaning ladies just came today and I would rather gain weight than feed my kids and have to clean up after myself and 5 little monkeys. And I checked online AFTER I got home...if I would have said no sour cream or cheese, I would have saved myself 200 cal. So maybe next time.

grand total: 1950 -200 = 1750

Tuesday....

7:00am - Nutrigrain bar, banana 200 cal.

8:00am - Workout I ran for 1 hour. I went 41/2 miles and burned 650 cal.

9:15am - Protein Shake 170 cal.

11:00am - turkey sandwich, cheetos 300 cal.

1:00pm - KitKat (small size)...I was bribing Wyatt 140 cal.

4:30pm - 1 1/4 c. chili and small bag of doritos. (Cheeto's are the gateway drug and next come Dorito's) 700 cal. That is a little more than I wanted to have tonight...but I am okay with that. Given my workout, I think it will balance nicely.

1370 Cal. - 650cal. = 720 cal.

One week down...

So I started this weight loss thing one week ago today...and I am HAPPY to report the loss of 1.8 lbs...leaving me with 137.2 lbs.

I am on weighlt loss high becasue I cannot tell you how big od a difference these little changes I have made this week have made me feel.

We have all heard about the research and the countless benefits from working out and eating good foods...but I have definitely experienced those for myself, firsthand.

• This week, I went to bed no later than 10pm everynight. I wake up at 6am every morning and I feel great. Before this, I would take the kids to school and then get back in bed for at least another hour. Then I was dragging again by the time the kids got home. I feel great, and no more naps for me!
• I have given up soda pop. I hate diet soda anyway, so I never drink the stuff...which means I used to drink about 300 empty calories a day. I'm sure that most of the weight I have dropped this week is because of dropping soda pop alone. I am also not tired and don't get on these highs and low's. I feel good all day! Plus I am hydrated.
• My skin is much clearer. I went in for a facial a month ago and the lady told me that pimples on the lower third of your face (chin area) are due to hormones. Pimples in the middle of your face (cheeks and nose) is due to diet. And pimples on the forehead are due to stress. So I had an excuse for all of them...but my face had really cleared up this week, my sister was the one who clued me in on it, so just another benefit of drinking water and staying away from grease and chocolate.
• I have not felt deprived or hungry this whole week. I have just felt good about what my goals are, and I have tried to keep myself fed every couple hours so I don't overeat.
• I have more energy...I wake up and take the kids to school and then workout and I am home by 9:30 am - I have more time to do things because I am not so tired and fatigued, I can get stuff done. (I am sure you burn more calories that way as well.)

So these are just some of the benefits I have felt this week alone. When you are first getting started, it takes a while longer for your body to adjust, so these benefts are not maifest after the first week. BUt I was working out every day, I was just eating garbage. So I think I was able to see these benfits faster than if I would have started from nothing. But I feel good about continuing on this week...

6:30am - whole wheat toast, strawberry jam 120 cal.

9:00 am - nutrigrain bar 130 cal.

11:00am - PB&J 300 cal.

12:15 WORKOUT - Went to the gym with Kimberly today. I think she had a blast and we got a really good workout! When I got home (HEB actually), my heart rate monitor said 650 calories...so that's great! Plus my muscles burn!

1:30pm - protein shake 200 cal.

2:00pm - Turkey on crackers (at HEB) - guessing 100 cal. (2 crackers, 1oz. turkey)

5:30pm - 4oz. salmon with 1/2 sweet potato, no butter. 350 cal.

7:30pm - sugar cookie (FHE) 200 cal (It is the tollhouse refrigerated kind...they are soooo good! Totally worth the 200 cal.

Grand Total: 1400 calories and that doesn't even count my workout!

Sunday

I forgot to eat before I left for church today...an unintended fast is not all that good especially if it is just for one meal. And intended fast, monthly, a 24-hour period (sound familiar?) has actually been proven to have great health benefits. But I will have to wait a couple weeks for that.

12:30pm - 3 oz. chicken teriyaki, an apple, and a kit kat (a "I-made-it-through-church-while-Jeremiah-is gone-and-I'm-still-alive" celebration snack.) 250 cal.

3:00pm - Nutrigrainbar 130 cal.

5:30pm - Maccaroni and cheese with tuna fish 600 cal.

9:00am - So I was making PB&J sanwiches for the week (Thanks Emily) and I decided to eat one. I am guessing it's probably 250 cal. (I'm too lazy to go back downstairs and check)

My grand total: 1230 cal.

I weigh in tomorrow!

Saturday Food entry

7:30am - 1 packet oatmeal, 1 banana 200 cal.

9:30 am - 1 protein bar 240 cal.

10:30am - WORKOUT I ran for 30 min. 400 cal. (I cut out early because I thought I was being paged by the child care center, so when I got down there and found out I was not being paged, I just got the kids and left.)

11:15am - This is where I should have had a proteinshake...but I forgot to bring one. The rule is you should always replenish 15-30 minutes after a workout. Not only did I not do that, but I went to run an errand and on the way back started getting very hungry. So what do you do when you are driving down the road, hungry? You stop and get something really unhelathy to eat.

12:15pm - Taco bell - 1 bean burrito, 1 taco, a few chips and cheese 670 cal. (I just checked on TB's website and that's not really that bad. I was thinking 1200 cal...so while it was a mess up, I just have to be much more careful next time and be prepared.)

5:00pm - Nutrigrain Bar 130 cal.

6:00pm - 1 c. chili, pumkin roll ??? I had a Stake Training meeting tonight and they provided dinner. It was good, but I hvae no idea what the calorie count is.

Friday Food Journal

6:15am - 2 eggs, fried, served on top of whole wheat toast...no butter anywhere. 1/2 oz. shredded cheese, and 4 oz. Naked Blue Machine 350 cal.

9:50am - turkey taco 150 cal. That breakfast was SO filling. I am forcing myself to eat this sandwich (don't laugh) becasue I am getting ready to go workout and I don't want to go on an empty stomach...but normally I start to get hungry at 8:30ish, and it's almost 10 and I am not hungry.

11:15 - WORKOUT Today I ran for an hour...5 miles and burned 650 cal. When I got out to my car, I was at 721 cal and when I got home I was at 800 cal. So 800 calories for my workout today.

12:30pm - Protein Shake - 170 cal.

1:30pm - Tunafish sandwhich 175 cal.

4:30pm - Grilled teriyaki chicken kabobs, white rice, green and yellow squash 600 cal.

Thursday food journal

6:30am - Peanut butter (100 natural%) on Toast (whole wheat, extra fiber) with 6 oz. Naked Blue Machine juice. 375 cal.

9:30am - Turkey taco 120 cal.

11:30am - Handful of golfish onthe way to the gym 75 cal.

12:15pm - WORKOUT - Full body strength training. We did almost the same routine as Monday. Legs, chest, biceps, triceps, back, shoulders...it was a great workout and I burned 575 cal.

1:30pm - Protein shake 200 cal.

4:30pm - Beef Enchiladas (using the rest of that pot roast from Tuesady). 500 cal.
2 sugar cookies 240 cal.

Grand Total 2085 - 575 = 1510 That's not bad...but a couple hundred more calories than I would have liked...I might try to do some pilates tonight before bed. I'll let you know how that turned out.

Wednesday Food Journal

6:30am - Oatmeal, 1 danactive yogurt drink, 4 oz. Naked Blueberry fruit drink 300 cal.

8:00am - WORKOUT - I went to the gym after I dropped off the kids and ran for 1 hour. I ran 4.75 miles and burned 600 cal. I forgot to turn off my heart rate monitor before I went to the grovery store to pick up a few things, and when I came out, my calorie count was at 918. So I guess I will count that as my workout this morning. I burned 918 cal. from running and grocery shopping.

9:30am - Protein shake (I had to open it in the grocery store becaue I forgot to pack one this morning...so ghetto!) 170 cal.

10:30am - Turkey Taco (turkey sandwich sounds so much better, but what I eat is a piece of bread folded up with turkey in it...that's it, no mayo, no mustard, no lettuce, no tomato. SO from this point forward it will be called a turkey taco.) 130 cal.

12:30pm - 1 cup cottage cheese with 1/3 c. pineapple. 220 cal.

1:30pm - Wyatt's leftover bag of cheeto's...worth the 160 cal.

4:30pm - crackers and cheese...I'm guessing around 600 cal...but I didn't really keep track. Plus I had a little bit of apples, bananas, strawberries, and grapes. 800 cal. total

Grand Total: 1780 calories. I am happy with that. You take away the 900 calories from my workout, and I did a lot of housework...I burned 100 cal. just mopping, and another 100 cal. walking arounf the block. So I am okay with this. The important thing is not to get into starvation mode. When your body does not get the normal amount of food, it thinks it's starving so it actually clings to the fat and stores it as reserves. SO it's really not a good idea to starve yourself or really limit your calorie intake.

Tuesday Food Diary

6:30am - Oatmeal with added fiber, 1 Dan Active yogurt drink, 1 banana 250 cal.

8:00am - WORKOUT - I am short on time today...so I was able to go to the gym at 8 and I ran for 40 min. I burned 600 calories (I burned 400 from the actual running, and I burned 200 calories just from cooling down. I left the gym, dropped Wyatt off at Preschool and came home and I had burned 600 calories.)

9:30am - Protein Shake 200 cal.

10:30am - 1/2 turkey sandwich 150 cal.

12:30 - cupcake (Today is Wyatt's birthday and Tiffany sent home extra cupcakes from pre-school...I decided to eat mine now because night time is always where I eat the most calories.) 250 cal.

2:30pm - 1 lowfat yogurt 100 cal.

4:30pm - Pot Roast and potaoes and carrots...(meant for Jeremiah's last dinner on Sunday night until some friends invited us over. I normally would not make something so heavy...but it was good! and I am GUESSING that it was around 700 cal.)

Grand Total: 1650 cal. That's a little better than yesterday. I should have chosen either a cupcake or yogurt, but not both. I think I went overboard on dinner, I should really keep it to 400 cal. Plus I burned 500 cal. today, so I am happy with today...but It's still early.

Food Diary

6:00am - 100% Whole wheat english muffin, 2 tbsp. all natural PB 350 cal.
10:00am - Nutrigrain bar 130 cal.
11:30am - Banana 60 cal.

12:15pm- WORKOUT: a class at the gym...total body workout using weights. We did leg sets, shoulders, back, abs, triceps, biceps...everything. It was 1 hour. I forgot to wear my heart rate monitor, but I usually average 500 calorie burn during this class.

1:30pm - protein shake 200 cal.
2:30pm - 1/2 turkey sandwich 200 cal.
4:30pm - banana 60 cal.
5:30pm - 2 tosadas 450 cal.

TOTAL: 1450 calories

This would be totally acceptable for a days worth of food, except when the kids came home I ate some cinnamon pecans (425) and 2 twix bars (160 cal.) after dinner...for a real total of 2035.
How depressing! But my workout did get rid of 500 cal. so I break even today!

Stats...

Okay...so my showing was not so good today. First, I will post my "stats" and then I will post my food and workout today.

My Stats:

Height: 5'5"
Weight: 139
Age: 29
Body Fat %: I will find out this week.

It starts now...

Okay...I am starting this website as a way to track my progress of losing 16 lbs. in 16 weeks.

I will not post pictures of myself in a bikini right now...but maybe when I lose the weight I will...PSYCHE!

But I will post all my meals and workouts every day...and whatever other information I find useful.

Hope you enjoy!