12/13/2010

Beverages:

13 cups of water

1 10 oz cup of coffee with 1tbsp sugar & 4tbsp half and half

Breakfast:

1 cup oatmeal

2 tea sugar

2 teas butter

2 whole eggs + 2 egg whites, cooked in 1 tbsp coconut oil

Lunch:

4 slices of turkey lunch meat

3 of those slices had 1tbsp cream cheese

3 oz of organic baby carrots

1 medium naval orange

Snack:

Coffee :P (listed above)

Dinner:

Easy Mexican Casserole (sooo good!) I went lighter on the cheese than the recipe called for and lighter on the olives as well

Dessert:

Ladies Christmas Dessert for church - 3 peanutbutter kiss cookies (did you know those have 15o calories each?!?) ugh.... so not worth the third cookie.

Approximate Nutritional Breakdown:

1900 Calories

89 g Protein

87 g fat

175 g carbs

Approximate calorie burn:

1650 resting metabolic rate

400 avg. from breastfeeding

150 from moderate daily activity

350 10 minutes HIIT workout in the morning, 25 minutes walk away the pounds in the afternoon

Approximate calorie deficit:

2550 - 1900 = 650 (darn that third cookie!)

My Thoughts:

I really didn't want t exercise today, but I went to my online support group ( I love you guys! ) and asked for a kick in the pants, which I received (thank you again Wendy). I would have loved to have that calorie count say 800 instead of 650 (arg!) but I guess I'll have to settle for that. On to another day!

Warmest Regards,

Christina

You Can Journal Too!

You've been thinking that you want to start your own food journal but have no idea HOW to calculate all these calories and nutrition... well here is how I do it *snickers* I use my free account at DailyBurn.com. Yep, it's that easy. They have a huge database of foods and you can add foods as well. After a while you start to get a good handle on how many calories are in any given food, which is helpful when you're on the go, but when I'm home I just input everything I eat, as I eat it. Often, I will put in what I plan on eating later that day, to see exactly how many calories I'll be taking in ahead of time, so I can squeeze in extra exercise or rejoice that I'm right on target for the day. I hope you'll consider utilizing DailyBurn to help you on your journey to health and well being, it's such a useful tool!

Weekly Weight In 12/13/2010

Starting Weight @ December 1st : 168.6lbs

Last week's weight in: 166.5lbs

Today's morning weight was: 165.5lbs

Lost last week: 1lb (every pound matters!)

Goal weight: 135lbs

Deadline: April 25th, 2011

Weekly weight loss to meet my goal: 1.55lbs a week

My Thoughts:

I wasn't as careful with my calories as I *could* have been, but I know that I ate for exactly a 1lb weight loss. I didn't workout for two days in a row during the week due to illness and then 2 days in a row over the weekend so I know I could have worked harder there and increased my calorie burn. I'm shooting for a 750 calorie deficit daily (minus the free day) and lowering my carb intake to about 125g a day instead of 150g. On to this week!

If you've lost weight please let me know so I can celebrate with you! Leave a comment below :D

12/12/2010

I didnt' do a great job of tracking my nutrition yesterday, although I'm fairly confident my calorie intake was around 2000, but I did not work out *hides* back to "work" tomorrow!

12/11/2010

Today is my day off :P I ate well, didn't exercise and plan on being back tomorrow ;).

Warm Regards,

Christina

12/10/10

Beverages:

1.5 cups organic whole milk

15 cups of water

1 cup mother's milk nursing tea

Breakfast:

1 cup oatmeal

2 tea sugar

2 teas butter

Lunch:

A ginormeous salad with the following ingredients:

4 cups spring mix

5.5oz of an avocado (ok I over did it, but I really wanted the whole thing LOL next time, I only need an ounce or two)

3 ounces of turkey

1 ounce cheddar

3oz carrots chopped

1tbsp balsamic vinegar

1tbsp organic olive oil

Snack:

p90x recovery drink with one scoop protein powder

Dinner:

Baked Ham

Roasted Potatoes

.5 cup cup green beans

Dessert: EPIC FAIL

6oz of COFFEE (WAAAAAAAA) with a teaspoon of cream and a teaspoon of sugar (ugh, more on this below)

Approximate Nutritional Breakdown:

2289 Calories

159 g Protein

111 g fat

163 g carbs

Approximate calorie burn:

1660 resting metabolic rate

400 avg. from breastfeeding

200 from moderate daily activity

400 from turbofire tone 45ez workout (nothing easy about it!)

Approximate calorie deficit:

2660 - 2289 = 371 - kind of pathetic, but much better than nothing and a whole lot better than a gain!

My Thoughts:

Less avocado next time lol and no coffee! If I had eaten only 2 oz of avocado, it would have been 150 calories less and take out the coffee, it would have been 25 calories less, bringing my deficit rate up to 546 - a much more respectable number. But alas, I ate all that avocado and a lot of ham at dinner lol.

I "caved" and justified having coffee this evening and 6oz in, I decided to quit. It's just not worth it! The calories for one and I caved on my commitment, NOT OKAY! It was hard for me to come on here and admit it, but I had to because I can't lie to you.

Another realization I had today... I hate working out more than 30 - 40 minutes TOPS and I just don't have enough TIME to workout more than that at this stage in my life. So next time, I'll just skip a little portion in the middle of my longer workouts, and vary which parts I skip each time so I don't miss too much overall. A lot of the workouts are about 30-40 minutes so I won't have to do it often.

Warmest Regards,

Christina

My Calorie Needs in a Nutshell

Just a general guide to show how I calculate my calorie needs each day:

You start with your "Resting Metabolic Rate" RMR for short. You calculate this by taking your weight and multiplying by 10. Everyone is individual and will need to keep that in mind, some people burn more, some less, but this is a great place to start in trying to figure out your own caloric needs. Also, even though your weight starts going down, you may still be burning more because of building muscle, but generally it's good to stick with this calculation unless you're starting to feel fatigued in general, then you *might* be suffering from a genuine need for more of the right kind of calories. Listen to your body, *you* will know when something is wrong.

My RMR is 1650 this week. As I lose weight I will need to adjust my calculations.

The next thing you'll need to calculate is calorie burn from regular daily activity. This is called DAB for short (daily activity burn). You calculate by multiplying your RMR by either 10% for sedentary activity, 20% for moderate activity, or 30% for high activity.

Some days I am 10%, others 20%, so calculate daily as necessary and will also adjust as my RMR goes down with my weight :D

Next I get to calculate a circumstantial calorie burn (which is awesome!) for breastfeeding my 7 month old son :D. Breastfeeding on average burns 300-500 calories per day, so I average it out to 400.

Breastfeeding a 7 month old, full time = 400 calories on average

1660+200+400=2260 for my total calorie burn. This does NOT include exercise calorie burn, but we'll get to that later.

QUALITY of calories count as well!

I am mostly concerned about HEALTHY FATS (and my definition of healthy fats is far from average, please visit HERE for some more info) and protein intake. I'd like to keep my carbohydrate intake below 125g daily.

I need to start creating a calorie deficit, either through eating less or through exercise. I hope to start with exercise :P cause I like eating a little too much.

3500 calories = 1lb

each 3500 calorie deficit = 1lb lost!

Hey, ho, let's go!