Happy Saturday,
One day closer to finishing my first week. I'm a little anxious about getting on the scale tomorrow morning. Did I lose any weight, if so how much, if not why and what am I doing wrong. I need to resist the temptation to get on the scale early cause if I do it now, I'll do it each week. That can be a real De-motivator. To keep my spirits up lets review yesterday.
Yesterday was a good day. No major problems with the diet or the family for that matter. The biggest problem I had yesterday was that I had a hard time reaching any of my goals but sodium. Every day I have a target for:
Calories: 1900 -2290
Protein: 60 - 192
Carbs: 246 - 356
Fat: 49 - 85
Sodium: 0 - 2300
Potassium: 4500 - 6000
Calcium: 120 - 200
Magnesium: 80 - 175
Most day's I'm way under my target ranges except for sodium. I don't believe that to be a good thing either. Some of the toughest to reach are the Magnesium and Sodium. Sodium is difficult because even if I don't put any salt on my food, I am running over anyways. This tells me that allot of the foods we eat are rich in sodium. I mean I am eating according to the diet plan and still exceeding the target regularly. Proof enough that we should never be putting salt on our food. Boy, would my cardiologist be happy to hear me say something like that to him and all his other patience. As for Magnesium, I never get up close enough to the target. It is a tough one. The only suggestion the website has to reach this target is to try more organic foods as they have been found to have up to 100% more magnesium. Guess I'll have to find a got organic food store somewhere out here in the west island of Montreal. If anyone has a suggestion, I'm up for it.
As for those how might have been waiting to see if I messed up 2 dinners in a row, well you will be disappointed today. Last nights dinner went well. I made a Caesar Pasta Salad for dinner and it was good. O.K., not perfect. The recipe called for 3 cups of bow tie pasta and since I didn't have any I used macaroni.
How was I supposed to know the 3 cups of one doesn't equal 3 cups of the other. Those of you who know by now have realized that there was way to much pasta for the salad. The ratio of pasta to greens was way off but it was still good. Hey, I've got a whole year to get this stuff right. Anyway I'll see you all tomorrow when I post my first weeks results, until then:
Have good one, Keep strong and don't let setback keep you from your goal!
Thanx,
Looper
Saturday, January 15, 2011
Friday, January 14, 2011
Day 10 - January 14,11
Hello Friday,
Only today and tomorrow and I could say that I have been on a diet program for a solid week. That's a record for me as I usually cheat in some way by now. Even earlier in the week, my wife came home with some of the standard junk supplies we like to keep around. Chocolate and not the good kind, O'Henry bars, Aero bars, etc.. The kids each had one and then they tempted me. Tempted in a sideways attempt. The kids would ask if they could have my O'Henry. They expected me to say, "No, I'll eat it later". This was after all my usual response. Not this week, I said,"Go ahead take it and share with your sister". This prompted several responses from my son, all of which were, "are you sure"?. Much to his surprise my answer was always the same. To most people that probably doesn't sound like much. To me it's like giving up air. You have no idea how much I wanted to say, "NO!!!" and eat that chocolate bar myself. Hell, just righting this down makes me want to go get one. I will not and that's that. I stayed strong and intend on keeping it that way. I think I'm going to give myself a pat on the back. Now that felt good.
Too yesterday! Not every day will go great or fantastic or even smooth. I have figured this out this week and yesterday was one of those lessons. I've taken great pleasure out of participating in the meal planning and preparation this past week. Last night was defiantly the exception to this rule. For dinner we were to have a nice cube steak, slightly browned on each side then cooked in its own sauce in the skillet with onions and pepper. Did I ever **ck this up. I had no trouble flouring the meat and browning. The gravy however was a nightmare. It wouldn't color bark as it was supposed too and getting it to thicken with the water and flour was a joke. In the end the gravy was an ugly thick grey color with bits of onion and the meat was over cooked with absolutely no flavor at all. The family all ate it, I think just be be nice but i couldn't. I cut it up and fed it to the dogs. I have to say their palette is less sensitive than mine. They ate it all up. I think even the cats were at the dogs dishes eating some. I guess I can't get it right all the time. Several of the dishes this week everyone really like and we filed away the recipes for another day. All is not lost, just 1 dinner.
Have a good one, keep strong and don't let setbacks keep you from your goals!
Thanx,
Looper
Only today and tomorrow and I could say that I have been on a diet program for a solid week. That's a record for me as I usually cheat in some way by now. Even earlier in the week, my wife came home with some of the standard junk supplies we like to keep around. Chocolate and not the good kind, O'Henry bars, Aero bars, etc.. The kids each had one and then they tempted me. Tempted in a sideways attempt. The kids would ask if they could have my O'Henry. They expected me to say, "No, I'll eat it later". This was after all my usual response. Not this week, I said,"Go ahead take it and share with your sister". This prompted several responses from my son, all of which were, "are you sure"?. Much to his surprise my answer was always the same. To most people that probably doesn't sound like much. To me it's like giving up air. You have no idea how much I wanted to say, "NO!!!" and eat that chocolate bar myself. Hell, just righting this down makes me want to go get one. I will not and that's that. I stayed strong and intend on keeping it that way. I think I'm going to give myself a pat on the back. Now that felt good.
Too yesterday! Not every day will go great or fantastic or even smooth. I have figured this out this week and yesterday was one of those lessons. I've taken great pleasure out of participating in the meal planning and preparation this past week. Last night was defiantly the exception to this rule. For dinner we were to have a nice cube steak, slightly browned on each side then cooked in its own sauce in the skillet with onions and pepper. Did I ever **ck this up. I had no trouble flouring the meat and browning. The gravy however was a nightmare. It wouldn't color bark as it was supposed too and getting it to thicken with the water and flour was a joke. In the end the gravy was an ugly thick grey color with bits of onion and the meat was over cooked with absolutely no flavor at all. The family all ate it, I think just be be nice but i couldn't. I cut it up and fed it to the dogs. I have to say their palette is less sensitive than mine. They ate it all up. I think even the cats were at the dogs dishes eating some. I guess I can't get it right all the time. Several of the dishes this week everyone really like and we filed away the recipes for another day. All is not lost, just 1 dinner.
Have a good one, keep strong and don't let setbacks keep you from your goals!
Thanx,
Looper
Thursday, January 13, 2011
Day 9 - January 13,11
Good day all,
So Yesterday, how did it go? I'd have to say great. A scheduled appointment with the doctor yesterday morning had me a little apprehensive. This was really the first conversation we were to have about the diet. He had suggested quite frequently that I needed to lose weight but offered no real suggestions. After discussing the type of diet I had chosen and that it was free on the site SparkPeople.com, he was very pleased with the steps that I had taken. So much so that he gave me a brand new pedometer from his samples collection. This is a good one because it is programmable. You enter in your Goal for weight lose, your time frame and your current weight and it gives you a daily number of steps you need to take to help burn off enough calories. By the way, did you know that the heavier you actually are certain exercises such as walk can burn off different amounts of calories. This is a great piece of knowledge because it gives people such as myself greater motivation because the simples form of activity can be used to create an early positive. It would be fantastic if I could just join a gym and push myself for 30 - 60 minutes x 3 times a week but lets be realistic. The heavier you are the harder is is, so building up from smaller goals is better. Don't get me wrong, we have all seen shows like the biggest loser but they have allot more behind the scenes that we don't see each week. The network shows us what makes for good T.V. exclusively. All the other people that are assisting them we don't see.
Anyway, back to yesterday. Last night was going to be a test for me and a big one. I think I passed with flying colors. Each year on our birthday, the birthday boy or girl get to have the exclusive rights to decide we we eat for dinner with no arguments from anyone. Since there are 5 of us in this house, this happens 5 times a year. Yesterday was the first for this year and my son likes burger. Not just any burgers, he loves big burgers with 2 patties and bacon. I guess you know where that leaves me......but wait? He chose Wendys' restaurant. Would you believe their are items from Wendys' that I could eat. So I had their chicken sandwich with lettuce and tomato. The real challenge can while sitting at the table to eat. while everyone had burgers with fries and a soft drink or chili, I had my chicken burger and a 1/4 portion of chili with a tall glass of water. Sorry I forgot the chili is also allowed. I the end it really wasn't that difficult, most of my numbers for nutrition for the yesterday were in line except for the sodium (a little high) but I am under goal for the week.
Finally if you still aren't sure about the free diet on SparkPeople.com, they have launched their mobile apps for most smart phones. They have one for tracking your goals and a separate one for finding recipes. The good thing about them are, if your on the road and you want to track what you just ate too you daily tracker, you can. It is connected to your online account, so everything is is sync. I tried it today and i think it is going to be extremely helpful in the coming weeks. I just started an new Executive Job search program and I will be pre-occupied going forward. This is a good way for me to keep on track.
Have a good one, keep strong and don't let little setbacks hold you back from your goals!
Thanx,
Looper
So Yesterday, how did it go? I'd have to say great. A scheduled appointment with the doctor yesterday morning had me a little apprehensive. This was really the first conversation we were to have about the diet. He had suggested quite frequently that I needed to lose weight but offered no real suggestions. After discussing the type of diet I had chosen and that it was free on the site SparkPeople.com, he was very pleased with the steps that I had taken. So much so that he gave me a brand new pedometer from his samples collection. This is a good one because it is programmable. You enter in your Goal for weight lose, your time frame and your current weight and it gives you a daily number of steps you need to take to help burn off enough calories. By the way, did you know that the heavier you actually are certain exercises such as walk can burn off different amounts of calories. This is a great piece of knowledge because it gives people such as myself greater motivation because the simples form of activity can be used to create an early positive. It would be fantastic if I could just join a gym and push myself for 30 - 60 minutes x 3 times a week but lets be realistic. The heavier you are the harder is is, so building up from smaller goals is better. Don't get me wrong, we have all seen shows like the biggest loser but they have allot more behind the scenes that we don't see each week. The network shows us what makes for good T.V. exclusively. All the other people that are assisting them we don't see.
Anyway, back to yesterday. Last night was going to be a test for me and a big one. I think I passed with flying colors. Each year on our birthday, the birthday boy or girl get to have the exclusive rights to decide we we eat for dinner with no arguments from anyone. Since there are 5 of us in this house, this happens 5 times a year. Yesterday was the first for this year and my son likes burger. Not just any burgers, he loves big burgers with 2 patties and bacon. I guess you know where that leaves me......but wait? He chose Wendys' restaurant. Would you believe their are items from Wendys' that I could eat. So I had their chicken sandwich with lettuce and tomato. The real challenge can while sitting at the table to eat. while everyone had burgers with fries and a soft drink or chili, I had my chicken burger and a 1/4 portion of chili with a tall glass of water. Sorry I forgot the chili is also allowed. I the end it really wasn't that difficult, most of my numbers for nutrition for the yesterday were in line except for the sodium (a little high) but I am under goal for the week.
Finally if you still aren't sure about the free diet on SparkPeople.com, they have launched their mobile apps for most smart phones. They have one for tracking your goals and a separate one for finding recipes. The good thing about them are, if your on the road and you want to track what you just ate too you daily tracker, you can. It is connected to your online account, so everything is is sync. I tried it today and i think it is going to be extremely helpful in the coming weeks. I just started an new Executive Job search program and I will be pre-occupied going forward. This is a good way for me to keep on track.
Have a good one, keep strong and don't let little setbacks hold you back from your goals!
Thanx,
Looper
Wednesday, January 12, 2011
Day 8 - January 12,11
Hello Wednesday,
Last night was not a good one. I did stick to the plan but it wasn't easy. Remember the family I told you about, well they put me trough my paces last night. First my wife wasn't happy with the originally planned dinner, No problem the program allows for you to switch. We chose a chicken stir fry. I was looking forward to it. Then late in the day I'm told that we have no chicken, my son won't eat any of the veggies and I need to modify the the cooking process to keep the meat out of the stir fry marinade because of my vegetarian daughter. I have to say I was a little flustered and felt like I was making these great efforts and three day's in I lost the family. It took me about an hour to calm down and re-approach the issue. so I sat down at the computer logged into PeopleSpark.com and started searching through the menu selections for a replacement.
I really wanted to stay with chicken because that was the original meal plan set out by the program. It's not that I don't want to be flexible at all. It's that this is the first week and if I can't keep some semblance of the structure I feel like I've already lost. That's not how I want or need or feel right now. I need to stay strong. So Chicken it was and everyone was satisfied. I know my daughter isn't into meat, so she had a veggie pizza. Staying in control at this point anyways makes me feel like the efforts and sacrifices until now are worth something to me. Man this is tough, I even have to pat myself on the back as this goes on. Who better than me, after all in the end I'm the one who is going to benefit the most.
Off to the doctor today for one of my regular check ups. I'll get the chance to discuss the diet with him. He has been on my back about losing weight. He say's that if I lose the 100 lbs. he will probably be able to take me off the high blood pressure medication. That would be nice. I hate the idea of having to take medication for the rest of my life, as long or short as it might be.
I guess that's all for today, so have a good one, keep strong and don't let little setbacks hold you back from your goals!
Thanx,
Looper
p.s.
I'd like to say congrats to my cousin, she recently started weight watchers and a gym and at her first weigh in she's lost 3.6lbs. Keep up the good work!
Last night was not a good one. I did stick to the plan but it wasn't easy. Remember the family I told you about, well they put me trough my paces last night. First my wife wasn't happy with the originally planned dinner, No problem the program allows for you to switch. We chose a chicken stir fry. I was looking forward to it. Then late in the day I'm told that we have no chicken, my son won't eat any of the veggies and I need to modify the the cooking process to keep the meat out of the stir fry marinade because of my vegetarian daughter. I have to say I was a little flustered and felt like I was making these great efforts and three day's in I lost the family. It took me about an hour to calm down and re-approach the issue. so I sat down at the computer logged into PeopleSpark.com and started searching through the menu selections for a replacement.
I really wanted to stay with chicken because that was the original meal plan set out by the program. It's not that I don't want to be flexible at all. It's that this is the first week and if I can't keep some semblance of the structure I feel like I've already lost. That's not how I want or need or feel right now. I need to stay strong. So Chicken it was and everyone was satisfied. I know my daughter isn't into meat, so she had a veggie pizza. Staying in control at this point anyways makes me feel like the efforts and sacrifices until now are worth something to me. Man this is tough, I even have to pat myself on the back as this goes on. Who better than me, after all in the end I'm the one who is going to benefit the most.
Off to the doctor today for one of my regular check ups. I'll get the chance to discuss the diet with him. He has been on my back about losing weight. He say's that if I lose the 100 lbs. he will probably be able to take me off the high blood pressure medication. That would be nice. I hate the idea of having to take medication for the rest of my life, as long or short as it might be.
I guess that's all for today, so have a good one, keep strong and don't let little setbacks hold you back from your goals!
Thanx,
Looper
p.s.
I'd like to say congrats to my cousin, she recently started weight watchers and a gym and at her first weigh in she's lost 3.6lbs. Keep up the good work!
Tuesday, January 11, 2011
Day 7 - January 11, 11
Hello Tuesday,
Yesterday wasn't bad at all. The diet went well. No soft drinks, only water and juices. Dinner, well dinner was great but then who doesn't like ham and mashed potatoes with a romaine salad and some apple sauce. Yes it was quite good. I can really get accustomed to this way of eating and the best part is I enjoy the cooking as well.
Exercise is still a challenge. Yesterday was my first day and with the temperature I didn't get out for my 1 mile walk but I did get the strength training done. What a difference it makes with the eating and working out. i mean last night I fell asleep at 8:30 p.m.. I didn't see anything on T.V..For those who know me that in it self is a big deal. But I feel great today. I was up early getting ready to go to my new Executive Job Search Program (oh yes, I'm looking for work also). Gee this is going to be a really big year for me! Now I'm just getting caught up with things around the house. I will say in place of yesterday's walk I made up for it today by getting out and using the stairs up and down to the forth floor for the program. I thought I was going to pass-out on the way up and needed to way in the buildings hallway before I went into the office. I didn't want them to see me looking like I might keel over on them. Good thing I like to always show up early. Getting down on the other hand wasn't as bad.
I guess that's all for today, so have a good one, keep strong and don't let little setbacks hold you back from your goals (My new mantra!)
Thanx,
Looper
Yesterday wasn't bad at all. The diet went well. No soft drinks, only water and juices. Dinner, well dinner was great but then who doesn't like ham and mashed potatoes with a romaine salad and some apple sauce. Yes it was quite good. I can really get accustomed to this way of eating and the best part is I enjoy the cooking as well.
Exercise is still a challenge. Yesterday was my first day and with the temperature I didn't get out for my 1 mile walk but I did get the strength training done. What a difference it makes with the eating and working out. i mean last night I fell asleep at 8:30 p.m.. I didn't see anything on T.V..For those who know me that in it self is a big deal. But I feel great today. I was up early getting ready to go to my new Executive Job Search Program (oh yes, I'm looking for work also). Gee this is going to be a really big year for me! Now I'm just getting caught up with things around the house. I will say in place of yesterday's walk I made up for it today by getting out and using the stairs up and down to the forth floor for the program. I thought I was going to pass-out on the way up and needed to way in the buildings hallway before I went into the office. I didn't want them to see me looking like I might keel over on them. Good thing I like to always show up early. Getting down on the other hand wasn't as bad.
I guess that's all for today, so have a good one, keep strong and don't let little setbacks hold you back from your goals (My new mantra!)
Thanx,
Looper
Monday, January 10, 2011
Day 6 - January 10th
It's on,
Yesterday was great! I stuck to the diet all day and it was perfect. I had no Pepsi's or anything else bad for me and I wasn't hungry at all. I'm also liking the cooking part of this. The family is letting me check what's next to eat and I am having fun preparing it. It has been years since I worked it a restaurant and did any cooking on a regular basis. I'm loving it, I did it 3 times last week while testing the diet program and I'm set to do it again tonight. I think what helps is the making it fun to cook. This is easing some of the difficulty with the whole idea of a diet. So if you're having difficulty because someone else does all the cooking or the groceries, like in most house holds the husband doesn't, I'd say get involved. Last night I made a great Meatloaf from the site and everyone liked it so much my wife even took the leftovers for lunch today. The rest of the weeks meals are planned out and it really looks good; Ham tonight, chicken tomorrow and even a burger from Wendy's for Wednesday. Yes! I said a burger from Wendy's. Every year on our birthday's we get to choose the meal we want and since Wednesday is my son's, it's his choice. The tradition is to always order something in and he really likes burgers. Low and behold some burgers for some restaurants are on the list of things I can eat (in moderation). Let's be real hear, normally I would have at l;east 2 burgers, fries + gravy or even a poutine with the largest soda available. Not this time; I'll be having 1 chicken sandwich with some salad and a large glass of water. For someone who just started a diet, it doesn't sound that bad at all. Well I will let you know how it goes.
My next challenge really starts today! I need to get active. I have a list of exercises for today and I need to get at it. It will only take me about 30 minutes + the Cardio. Actually the cardio is what I feel will be the real challenge. It's about -15 Celsius outside and I have an allergy to the cold. It makes it really difficult to walk a mile when your skin is swelling up and cracking (it's painful). Maybe I need to get a stationary bike for inside to get through the winter. I have to admit with all the research and prepping to start yesterday I did not give this the attention it probably needed. I will figure it out thought. I guess that's all I have for today, I look forward to letting you all know how it went tomorrow.
Thanx,
Looper
p.s.
Starting tomorrow my posts will be later in the day as I am occupied in the mornings till noon at least.
Also to Jack: Thanx for the words of encouragement.
Yesterday was great! I stuck to the diet all day and it was perfect. I had no Pepsi's or anything else bad for me and I wasn't hungry at all. I'm also liking the cooking part of this. The family is letting me check what's next to eat and I am having fun preparing it. It has been years since I worked it a restaurant and did any cooking on a regular basis. I'm loving it, I did it 3 times last week while testing the diet program and I'm set to do it again tonight. I think what helps is the making it fun to cook. This is easing some of the difficulty with the whole idea of a diet. So if you're having difficulty because someone else does all the cooking or the groceries, like in most house holds the husband doesn't, I'd say get involved. Last night I made a great Meatloaf from the site and everyone liked it so much my wife even took the leftovers for lunch today. The rest of the weeks meals are planned out and it really looks good; Ham tonight, chicken tomorrow and even a burger from Wendy's for Wednesday. Yes! I said a burger from Wendy's. Every year on our birthday's we get to choose the meal we want and since Wednesday is my son's, it's his choice. The tradition is to always order something in and he really likes burgers. Low and behold some burgers for some restaurants are on the list of things I can eat (in moderation). Let's be real hear, normally I would have at l;east 2 burgers, fries + gravy or even a poutine with the largest soda available. Not this time; I'll be having 1 chicken sandwich with some salad and a large glass of water. For someone who just started a diet, it doesn't sound that bad at all. Well I will let you know how it goes.
My next challenge really starts today! I need to get active. I have a list of exercises for today and I need to get at it. It will only take me about 30 minutes + the Cardio. Actually the cardio is what I feel will be the real challenge. It's about -15 Celsius outside and I have an allergy to the cold. It makes it really difficult to walk a mile when your skin is swelling up and cracking (it's painful). Maybe I need to get a stationary bike for inside to get through the winter. I have to admit with all the research and prepping to start yesterday I did not give this the attention it probably needed. I will figure it out thought. I guess that's all I have for today, I look forward to letting you all know how it went tomorrow.
Thanx,
Looper
p.s.
Starting tomorrow my posts will be later in the day as I am occupied in the mornings till noon at least.
Also to Jack: Thanx for the words of encouragement.
Sunday, January 9, 2011
Day 5 - January 09,11
Good Morning Sunday,
Today is the day it all starts. I have done a ton or research this week. I've chosen a program and tested it out. Now it's all up to me from here and hopefully with the support of some of you. I now have 355 day's do reach my goal. What is my goal 200 lbs by January 1st 2012.
Today's (These numbers will be updated weekly and not before)
Weight = 297 lbs
Waist = 54 Inches
B.M.I. (body mass index) = 44 (obese)
I do have to admit it is still going to be a challenge to get the rest of the family eating better. They haven't been as supportive as I would like them to have been this week. However, I set a goal and did the preliminary work so there is no stopping me now.
The exercise plan:
Mon/Wed/Friday I have cardio training (20 min a day), Tues/Thurs/Sat I have strength training (30 min a day) and all of which I will be doing at home.
The diet plan:
Follow the meal plan laid out for me on PeopleSpark.com. Some examples include:
Skillet White Beans, Spinach & Tomatoes over Spaghetti with Parmesan Cheese; Fruit Cocktail
These are just a few of the things I get to eat this week. It really doesn't sound all that bad now does it.
I have even purchased a pedometer to track how many steps a day I am talking. I need at least 10,000 a day.
Remember If you would like to come along and participate, i am up for comments, suggestions or even some positive affirmations.
I'm going to keep it short and just ask everyone to wish my luck on this journey.
Thanx,
Looper
Today is the day it all starts. I have done a ton or research this week. I've chosen a program and tested it out. Now it's all up to me from here and hopefully with the support of some of you. I now have 355 day's do reach my goal. What is my goal 200 lbs by January 1st 2012.
Today's (These numbers will be updated weekly and not before)
Weight = 297 lbs
Waist = 54 Inches
B.M.I. (body mass index) = 44 (obese)
I do have to admit it is still going to be a challenge to get the rest of the family eating better. They haven't been as supportive as I would like them to have been this week. However, I set a goal and did the preliminary work so there is no stopping me now.
The exercise plan:
Mon/Wed/Friday I have cardio training (20 min a day), Tues/Thurs/Sat I have strength training (30 min a day) and all of which I will be doing at home.
The diet plan:
Follow the meal plan laid out for me on PeopleSpark.com. Some examples include:
| Ham, Mashed Potatoes; Salad; Applesauce; Milk | ||||
| Peanut Butter Toast, Orange Juice; Yogurt | ||||
| Turkey Breast; Cheesy Mashed Potatoes; Corn; Cantaloupe; Tea |
These are just a few of the things I get to eat this week. It really doesn't sound all that bad now does it.
I have even purchased a pedometer to track how many steps a day I am talking. I need at least 10,000 a day.
Remember If you would like to come along and participate, i am up for comments, suggestions or even some positive affirmations.
I'm going to keep it short and just ask everyone to wish my luck on this journey.
Thanx,
Looper
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