Do Over!!

OK, I've been BAD! Things have been stressful and rather than concentrating on my goals, I've been reaching for comfort foods :(

So, tomorrow is day 1!!!

I can and will learn from my mistakes, make better choices and become the person I was meant to be!!!

Week 1 Day 4

Well, because of my huge binge yesterday, I was not very hungry today!

m1...grapefruit
m2...green smoothie with apples, a banana, spinach and flax seeds
m3...hummus, cucumbers, almonds
m4...tofu, red beans, rice, cauliflower all in a cajun spice
m5...tecchino, cocoa, coconut milk

Calories 1,352 Fat 44.2 379 28 % Saturated 8.0 70 5 % Polyunsaturated 15.2 129 10 % Monounsaturated 14.0 118 9 % Carbohydrate 206.8 772 57 % Dietary Fiber 45.5 Protein 54.9 194 14 % Alcohol 0.0 0 0 %

Fat ( 28 %) Carbs ( 57 %) Protein ( 14 %) Alcohol ( 0 %)

Simplifying the food targets

I think the last post was a little confusing, here is a simpler version of my daily targets!

7am… 2 fruits
10:30 PWO…green smoothie incl 3 veg, 2 fruit, 2T flax or hemp seeds
12:00…beans or tofu, 3 veg, ½ grain
3:00…1 fruit, 1 oz nuts
6:00…beans or tofu, 3 veggies, 1 grain
9:00 chocolate coffee :smile:

Ooopps!

OK, not quite an oops, more like a dang! Confession time...Yesterday did not go as planned. What happened? PMS! Binge, splat, spooey. I feel like I let everyone down. But I cannot undo what is already done, nor will dwelling on it help anyone, so we move on!

Today is going to have to be a forced rest day as my toe is still ouched :(

But foods will be better!

In doing a whole bunch of research lately, I have come up with these "targets"

Now, I don't expect to be "perfect" or to get it all right everyday, but these are what I am shooting for...

600 cals from fruit
400 from veggies
300 from nuts and seeds
300 from beans, tofu, tempeh...
200 from whole grains

or approximately..

Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete Total 1,785 44.7 311.7 66.1 Banana, raw 2 medium (7" to 7-7/8" long) 210 0.8 53.9 2.6 Apple, raw 2 medium (2-3/4" dia) (approx 3 per lb) 144 0.5 38.1 0.7 Pear, raw 1 medium pear (approx 2-1/2 per lb) 96 0.2 25.7 0.6 Orange, raw 1 medium (2-5/8" dia) 62 0.2 15.4 1.2 Grapefruit, raw 1 medium (approx 4" dia) 82 0.3 20.7 1.6 Spinach, raw 6 oz 39 0.7 6.2 4.9 Cucumber, raw 1 medium (7" long) 24 0.3 4.3 1.2 Celery, raw 2 medium stalk (7-1/2" - 8" long) 13 0.1 2.4 0.6 Broccoli, raw 2 cup 60 0.7 11.7 5.0 Carrots, raw 2 large (7-1/4" to 8-1/2" long) 59 0.3 13.8 1.3 Asparagus, cooked, from fresh 1 cup 72 4.1 7.5 4.3 Beans, string, green, cooked 1 cup 82 4.3 10.7 2.5 Flax seeds 0.12 cup 97 7.6 5.2 3.3 Almonds, unroasted 1 oz 164 14.4 5.6 6.0 Beans, black, mature seeds, cooked, boiled, without salt 1 cup 227 0.9 40.8 15.2 MORI-NU, Tofu, silken, firm 1.5 slice 78 3.4 3.0 8.7 Oatmeal, cooked, regular 0.75 cup, cooked 109 1.8 19.0 4.5 Rice, brown and wild, cooked 0.5 cup, cooked 85 2.0 15.0 1.8 Chocolate coffee w/ soy cream 1.5 serving 82 2.2 12.8 0.0 Total 1,785 44.7 311.7 66.1 Calories Grams Calories %-Cals Calories 1,785 Fat 44.7 382 22 % Saturated 5.5 47 3 % Polyunsaturated 15.9 135 8 % Monounsaturated 16.6 141 8 % Carbohydrate 311.7 1,175 66 % Dietary Fiber 73.7 Protein 66.1 216 12 % Alcohol 0.0 0 0 % Fat ( 22 %) Carbs ( 66 %) Protein ( 12 %) Alcohol ( 0 %)

Looks pretty! I am afraid I won't be able to eat so much veggies, but this would be my "goal" day!

Week 1 Day 4

Feeling really good today! My toe is on the mend, but not quiet 100%

Today's workout...

10 sets of pull-ups supersetted with deadlifts
5 sets of BB rows supersetted with chin-ups
...all heavy in the 6-8 rep range

And food stuffs...

meal 1...juicy pink grapefruit
meal 2...green smoothie with 6 oz spinach, 2 apples and 2T flax seeds
meal 3...1 can Trader Joe's lentil soup
meal 4...1/2 oz almonds, 1 c edamame
meal 4...cajun baked tofu, flax and millet bun, sauteed onions, raw carrots
meal 5...cocoa and coconut milk

fruit and veggie count...12 :)

Week 1 Day 3

I had to make some slight changes to today's workout because my toe hurts :(

So I mixed up some body weight exercises with some higher rep, explosive sets and came up with...

squats
Stability Ball chest press
DB swings
Plie' squats
Stability ball chest fly's
EZ bar curl/shoulder press combo
leg extensions
bosu pushups
DB rows

repeat circuit 3 times.

Foods...
2 bananas
green smoothie of 2 T flax seeds, 6 oz spinach and 2 lg apples
hummus, whole grain tortilla, tomato, lettuce and snow peas
GF pizza crust topped w/ spiced soft tofu, veggies and olives
cocoa and coconut milk

I am beginning to recognize that I really need to start working on portions. So starting tomorrow we'll see what we can dish up on that!!

Sorry about the short recess, I hurt my toe :(

So workouts have been, well, absent. But, I can now put on a loose fitting shoe and my workouts will resume today! YAY!!

What else? Hmmm...

Been doing a lot of reading lately and I think I am going to change my views on that whole PWO idea. I really want to do this with whole foods, so out goes the protein powders and instead enters the green smoothie. Chock full of vitamins, minerals, and all kinds other good for ya stuff!! YUM!!!