weds sept 30 day 17

My niece called and we went to the park and did intervals by walking up and down the large hill and around the lake for 40 minutes. The hills got my heart rate way up - 142 a couple of times.
So I felt like my old self.

Breakfast 8 am

1 EB egg with 1/2 c egg whites
1c onions, peppers, mushrooms
1 tsp olive oil
1 orange
decaf green tea

missed my snack since left it home.


lunch - drove home for lunch 12:30

4 oz baked wild halibut
2 c salad greens with 1 c green beans
1 tbs olive oil & lemon juice
1 orange
decaf green tea

snack 3:30

1 apple
1 tbs almond butter

dinner 8 pm

coho wild salmon burger - made from scratch (lemon juice, olive oil, egg,cottage cheese, dijon, fresh parsley, oats)
3 c salad greens with onions, peppers, green beans
1 tbs olive oil & lemon juice & dijon
decaf green tea

80 oz water

tues sept 29 day 16

I decided to give Jazzercise a try tonite. I thought it would be a good way to test out my rib and pain. I was glad I went and the pain wasn't too bad. I couldn't way on the floor for abdominal work, I do what I can standing up when they do that.

Breakfast 8 am

1 apple
1/2 c oats
2 tbs flax seed meal, 1 tbs almond
2 tbs nf greek yogurt
cinn
decf green tea

snack 11 am

1/2 c cottage cheese
1 tbs flax seed meal
1/2 c blueberries

lunch 1:30

3 oz shrimp cocktail
greek salad, cuc, red peppers, tomato, onion
1 tbs olive oil & lemon juice
orange
decaf green tea

snack 4 pm

1 apple
1 tbs almond butter

dinner 8 pm

6 oz wild caught halibut
2 c salad greens
1 c green beans
1 tbs olive oil & lemon juice & dijon mustard
decaf green tea
80 oz water

mon sept 28 day 14

Could not exercise today with the program. Just did some walking
Keeping to the meal plan. I have managed to lose 8 lbs since we started.
My husband came home late and went to bed, so I could post last nite. Sorry

breakfast 8am

1 apple
1/2 c oats
2 tbs flax seed, 1 tbs almonds
2 tbs nj greek yogurt
cinn
decaf green tea

snack 11 am

1/2 c cottage cheese
1 tbs flax seed
1/2 c blueberries


lunch 1:30

6 oz baked tilapia
1 c broccoli and red peppers
1 c roasted cauliflower
1 tbs olive oil & lemon juice
1 orange

snack 4 pm

1 apple
2 tbs peanut butter

dinner 6 pm

4 oz baked turkey breast
greek salad -cuc, onion, tomato, roasted red peppers
1 tbs olive oil & lemon juice & dijon mustard

snack 8 pm

10 walnut halves

sun sept 27 day 13

Got in a nice 10 mile bike ride today. The rib doesn't fell too bad while biking. So I was happy to get on the bike and keep my heart rate up high - mostly between 135 - 143 - i just kept peddling! Had some wind to contend with and a few rain drops, the temp was nice about 65 degrees. So it was a nice 55 minute workout. Got up early and started defrosting/cleaning the refrigerator in our RV. So I didn't have breakfast til 10 am, I was just on a roll and trying to get as much done today, so I could leave and get home to ride.

breakfst 10 am

1 apple
1 c oats
2 tbs flax seed, 1 tbs almonds
cinn, stevia
decaf green tea

lunch 12:30

4 oz baked haddock
4 c spinach microwaved
1 tbs olive oil & lemon juice
6 oz nf greek yogurt
1 orange
decaf green tea

snack 3:30

1 apple
2 tbs peanut butter

bike ride 5 - 6 pm

dinner 6:30 pm

Didn't have much appetite after my ride and I had to leave to pick up a foster dog for our rescue. So i made a smoothie.

1/2 c almond milk
2 tbs flax seed meal
2 tbs nf greek yogurt
1 scoop choc protein powder
crushed ice

this was a nice drink to have on my way to pick up Buddy, the american eskimo dog.

snack 8:30

10 walnut halves

going to bed now, so I can try to exercise tomorrow.

sat sept 26 day 13

My son and I biked over to the Fall Festival today - he was representing his scout troop. Felt okay on the bike even with the sore rib, I was able to bike, so I feel I'l be able to get some work outs in this week. So my meals were a little off today since I wasn't home.

Breakfast 8 am

1/2 apple
1 c oats
2 tbs nj greek yogurt
2 tbs flax, 1 tbs almonds
cinn
decaf green tea

snack (at festival) 11 am
Strawberry protein smoothie - made with water, strawberries, protein powder and ice
I was able to ask for what I wanted in the smoothie, they have healthy options available
all the other food there was fried and awful. My friend (on weight watchers) was snacking on french fries and I asked her how many points was that? She knows I'm doing this and she wants to lose weight but I guess the ff were calling her name. we left the festival and had to run a errand.

lunch 1:30

1/2 c cottage cheese
1/2 blueberries
2 tbs flax seed meal
didn't have time to make a salad and something else - grabbed this quick so we could leave to go down to our campground. Got down here after food shopping, so I'd have a nice fish meal tonight plus I needed some greens and fruit.
decaf green tea

snack 4:30

1 apple
1 tbs peanut butter

dinner 7 pm

5 oz haddock baked
2 c salad greens, 1 c spinach
1 tbs olive oil & lemon juice
1 tbs almonds
decaf green tea

64 oz water

Got down here and was cleaning outdoor items. Scrubbing and washing the kayaks, tarps, etc.
Now its raining, so we'll be working inside.

In case anyone didn't know - flax seed makes a great filler for a microwavable heat wrap. Just make a casing (about 5 in wide by 20 in long) for it out of some fabric, fill it with flax seed, sew it shut. I copied one my husband bought for me. Pop it in the microwave for 1 - 2 min and apply. I have it on my neck now. In the winter I take one or two to bed to warm it up - I made them as gifts for all my friends too.

Looking forward to next week and saturday when I will be biking 50 miles in the charity MS Bike Ride - good thing its our rest day! I 'm thinking body massage for sunday.

fri sept 25 day 12

Did not have pc access last night - it was updating and I couldn't stay up. So I'm just entering fri food diary as this is my first opportunity to get online. I was with my son's scout troop selling popcorn fri night in front of a pizzeria and everyone was having pizza. I waited until we came home and made my own dinner. No pizza for me!!! I didn't even care to eat it or want any pizza.
Incorporated walking into my client visit, parked at the furthest end of the lot and got a few minutes of exercise in. Still nursing this sore rib.

breakfast 8 am
1/2 apple
1 c oats
2 tbs nf greek yogurt
2 tbs flax, 1 tbs almonds
cinn
decaf green tea

snack 11 am
6 oz nf greek yogurt
1/2 c blueberries
decaf green tea

lunch 1:30

5oz baked tilapia
1 c broccoli rabe & garlic
1 c roasted cauliflower
1 tbs olive oil & lemon juice
1 orange

snack 4 pm
1 apple
1 tbs almond butter

dinner 8 pm

4 oz baked turkey breast
1/2 c mushrooms, 1/4 c onions, 2 c spinach
sauted in 1 tbs olive oil & squeeze of lemon
decaf green tea

snack 9 :30

1 oz walnuts

80 oz of water

thurs sept 24 day 11

Still having pain in by breast bone from rib. Can't do the program. I'm very upset that I'm missing my training and my strength gains. I don't know what to do except walk.

Breakfast 8 am

1/2 c almond milk
1/2 c nf greek yogurt
1 scoop choc. protein powder
2 tbs flax seed meal
1/4 c dry oats
deccaf green tea

snack 11 am

1/2 c cottage cheese
1/2 c blueberries
1 tbs flax seed meal

lunch 2 pm

6 oz homemade turkey breast burger
3 c romaine
1/2 c edamame
1 tbs olive oil & lemon
1 orange cut up in salad

snack 4:30

1 apple
1 tbs almond butter

dinner 6:30

4 oz salmon
2 c salad mix
10 asparagus spears
1 tbs olive oil & lemon

snack 8 pm

2 oz nuts
carrots