Thursday, March 31, 2011

Full Disclosure: Entry #19 (Wednesday 3/30/2011)

Day #19....A very busy day...one step closer to the finish line!   


Food Log:

Breakfast: Kashi Trail Mix Bar. (140 calories, 5 fat, .5 sat. fat, 6 protein, 4 fiber )

Lunch: SmartOnes Creamy Rigatoni w/ Broccoli and Chicken. (280 calories, 5 fat, 2.5 sat. fat, 19 protein, 3 fiber)

Dinner: 6 oz. Jenni-O Turkey Smoked Sausage, 1 cup Brown Rice, 1 cup Teriyaki Veggies. (580 calories, 10 fat, 4.5 sat. fat, 34 protein, 7 fiber)

Snacks: Baked Tostitos w/ Salsa, PowerBar Energy Bar (310 calories, 7.5 fat, 2.75 sat. fat, 14 protein, 7 fiber)

Total Nutritional Data: 1310 calories, 27.5 fat, 10.25 sat. fat, 74 protein, 21 fiber

Water: 92 oz.

Exercise: N/A

Wrap Up:  I have decided that Salsa is a wonderfully versatile condiment.  It is low in calories and fat, it adds a nice spicy flavor to your food and it can transform normal everyday meals into something a little more exciting.  I think I am going to use it more often in my cooking in the future!

Wednesday, March 30, 2011

Full Disclosure: Entry #18 (Tuesday 3/29/2011)

Day #18....As I come down the homestretch...I am getting excited to learn the overall results of the past 3 weeks.  I can't believe it has come and gone so quickly.....   


Food Log:

Breakfast: Kashi Trail Mix Bar. (140 calories, 5 fat, .5 sat. fat, 6 protein, 4 fiber )

Lunch: 2 oz. of Grilled Chicken, Grilled Onions, Grilled Asparagus, 1 Red Potato.  (298 calories, 2 fat, .5 sat. fat, 25.5 protein, 8 fiber)

Dinner: 10 oz. Sauteed Shrimp, Steamed Veggies (broccoli, squash, zucchini, onions, green peppers), 1 cup Zatarain's Red Beans and Rice, 1 Whole Wheat Tortilla. (652 calories, 3.5 fat, 0 sat. fat, 75 protein, 11 fiber)

Snacks: 1 cup Breyers Fat Free Ice Cream, Cake Cone (195 calories, 0 fat, 0 sat. fat, 9 protein, 9 fiber)

Total Nutritional Data: 1485 calories, 20.5 fat, 3 sat. fat, 125.5 protein, 34 fiber

Water: 82 oz.

Exercise: N/A

Wrap Up:  A fulfilling day.  I enjoyed my day at work, the tennis team won our match 9-0, I had dinner with my family and a dear friend and the weather was beautiful.  3 more days until the Final Wrap-Up....the anticipation is strangely invigorating!

Tuesday, March 29, 2011

Full Disclosure: Entry #17 (Monday 3/28/2011)

Day #17....Monday, Monday, Monday....at least the rain/snow and cold weather turned into a lovely afternoon, including a wonderful lunch with my Dad.    

Food Log:

Breakfast: Kashi Trail Mix Bar. (140 calories, 5 fat, .5 sat. fat, 6 protein, 4 fiber )

Lunch: 12 inch Subway Turkey Sub w/o Cheese on a Whole Wheat Roll, Baked Lays.  (690 calories, 11 fat, 3 sat. fat, 40 protein, 12 fiber)

Dinner: 2 cups of Zatarain's Red Beans and Rice, 1 Whole Wheat Tortilla, 28 Baked Tostitos, 6 tbsp. Salsa, 1/8 cup of Part Skim Mozzarella Cheese, Romaine, Organic Cherry Tomatoes. (892 calories, 10.5 fat, 2.75 sat. fat, 33.5 protein, 23 fiber)

Snacks: 1 cup Breyers Fat Free Ice Cream, Cake Cone (215 calories, 0 fat, 0 sat. fat, 9 protein, 9 fiber)

Total Nutritional Data: 1937 calories, 26.5 fat, 6.25 sat. fat, 88.5 protein, 48 fiber

Water: 72 oz.

Exercise: N/A

Wrap Up:  It was such a nice opportunity to see and have lunch with my Dad.  He is a great reminder of how important it is to keep up with my efforts to get healthy.  About 14 years ago, my Dad had quintuple bypass heart surgery.  He made a full recovery and has made the most of his second lease on life.  He is in great shape today and enjoying life.  He plays golf three times a week and is very active in his church and community.  My Dad will turn 70 years old next year and I am so happy that we have had the opportunities to enhance our relationship over the past 14 years.  I asked him recently if he would be willing to give me a picture of his surgery scar as a reminder why it is so important for me to stay my course and succeed.  He agreed and I know that he supports me in my decisions and that he is proud of the man I am.  I want to make him even prouder when I accomplish my goal and reach my ideal level of health and wellness.  Thanks Dad for the visit and the important reminder...I Love You!

Full Disclosure: Entry #16 (Sunday 3/27/2011)

Day #16....Sunday, a day for reflection and relaxation with family.  Our family is saddened today by the loss of my wife's uncle early this morning.  He passed away from complications with lung cancer.  We did not know him as well as we would have liked, but we loved him and will miss him.  Our thoughts and prayers are with our family in Virginia this day.    

Food Log:

Breakfast: Pancakes, Syrup, 3 slices of Turkey Bacon, 8 oz. of Orange Juice. (575 calories, 7.5 fat, 1.5 sat. fat, 11 protein, 1 fiber )

Lunch: 2 oz. 93/7 Hamburger, 1 Whole Wheat Roll, 3 97% Fat Free Hebrew National Hot Dogs, 2 Whole Wheat Buns, 2 tbsp. Homemade Slaw, Pretzels.  (555 calories, 10.4 fat, 1.5 sat. fat, 43.7 protein, 11.4 fiber)

Dinner: 4 oz. Lemongrass Grilled Chicken, 1 Red Potato, Grilled Onions, Grilled Asparagus, 2/3 cup of Whole Kernel Corn. (513 calories, 5 fat, 1 sat. fat, 48 protein, 10 fiber)

Snacks: 1 bag All Natural Organic Popcorn. (270 calories, 4.5 fat, 0 sat. fat, 9 protein, 9 fiber)

Total Nutritional Data: 1913 calories, 27.4 fat, 4 sat. fat, 111.7 protein, 31.4 fiber

Water: 92 oz.

Exercise: N/A

Wrap Up:  The only thing I will say today is that I love my family and I am very blessed to share my life with them.  We never know when our brief moment on earth will be over, so choose to enjoy every minute of it and take care of the ones you love.

Sunday, March 27, 2011

Full Disclosure: Entry #15 (Saturday 3/26/2011)

Day #15....Two Weeks are in the books and the end of the line is approaching.  The most noticeable differences I have seen over the past fortnight include: more energy, lighter feeling, better focus, less guilt and desire to keep going.  By keeping track of my food consumption and nutritional standards, it has become obvious why losing weight has been so difficult.  The simple fact that I stuffed myself full of food that was more emotionally and psychologically satisfying, as opposed to, truly and purely necessary for physical activity and health, has become much more apparent.  Even though I knew all the information about healthy eating, the lack of focus and direction I chose to employ in my life was crippling me in my ability to make a real change.  Perspective is an incredible thing and whenever you get the slightest reminder of how important it is in your life, it is a game changer.  I look forward to completing the final 6 days of this trial and then incorporating what I have gained into a more consistent and lifelong choice!    

Food Log:

Breakfast: Thomas' Everything Bagel, 2 Egg Whites, 1/8 cup of Part Skim Mozzarella Cheese, 8 oz. Orange Juice. (458 calories, 7 fat, 3 sat. fat, 22.5 protein, 3 fiber )

Lunch: 1-97% Fat Free Hebrew National Hot Dog, 4 oz. 93/7 Hamburger, 2 Whole Wheat Dinner Rolls, 1 Lite Whole Wheat Hot Dog Bun, Grilled Onions, 3 tbsp. of Homemade Slaw, Vegetarian Chili, Fresh Tomato and Romaine.  (554 calories, 12.85 fat, 3 sat. fat, 45.55 protein, 12.6 fiber)

Dinner: 6 oz. Whole Wheat Spaghetti, 1 cup Lite Ragu No Sugar Added Tomato and Basil Sauce, 3 rolls, Salad (Romaine, Cherry Tomatoes, Broccoli, Green Peppers, Carrots, Fat Free French Dressing). (1043 calories, 10 fat, 0 sat. fat, 33.5 protein, 32 fiber)

Snacks: 1/2 cup Breyers Fat Free Vanilla Ice Cream w/ Cone. (105 calories, 0 fat, 0 sat. fat, 3 protein, 3 fiber)

Total Nutritional Data: 2160 calories, 29.85 fat, 6 sat. fat, 124.4 protein, 50.6 fiber

Water: 92 oz.

Exercise: Arc Trainer (30 mins./2 miles @ 3 resistance), Stationary Bike (30 mins./7 miles @ Level 10), Lower Body Weights Workout (quads, hamstrings, calves, glutes).

Wrap Up:  Even though I went over my calories by a little, I feel good about the day.  I had a great workout and am beginning to push myself a little more on the aerobic machines, including using more resistance and working at higher levels.  I also am glad that I have begun incorporating weights into my workouts.  It is nice feeling like I am really working my body and I look forward to seeing the results of turning the fat in my body to more lean muscle.  Feeling strong physically is also helping me feel strong mentally and emotionally. 

Saturday, March 26, 2011

Tracey's Veggie Bean Soup

Here is the recipe for my wife's incredible Veggie Bean Soup....Enjoy!

Ingredients:
1 32 oz. carton of fat free chicken or vegetable broth
2 cans of 98% fat free cream of celery soup
2 cans of water
1 can of great northern white beans
1 can of garbanzo beans
8 oz. of frozen peas (about 1/2 of a bag)
1 small onion, chopped
1 1/2 cups of carrots, sliced
1 cup of broccoli, finely chopped
1/2 box of Barilla Whole Grain medium pasta shells
  1. Boil and drain noodles according to package directions.
  2. Steam onions, carrots, and broccoli in separate pot.
  3. Drain and rinse great northern white beans and garbanzo beans.
  4. Combine all ingredients in large pot over medium heat. Add pepper to taste and bring to a boil. Simmer about 10 minutes to allow flavors to combine.
  5. Serve with whole wheat rolls or grilled cheese sandwiches. The soup is especially yummy with a little shredded cheese sprinkled on top.
Nutritional Information:
Serving Size - 1 cup
Calories - 113
Fat - 1.3g
Saturated Fat - 0.3g
Polyunsaturated Fat - 0g
Monounsaturated Fat - 0g
Trans fat - 0g
Total Carbohydrate - 21.8g
Fiber - 4.6g
Sugars - 2.7g
Protein - 5.1g

Full Disclosure: Entry #14 (Friday 3/25/2011)

Day #14....Vacation Day...I am not sure what the occasion is, but I won't argue when I get a random vacation day and the opportunity to be home with the wife and kids!  Today was also a very successful exercise day and another chance to get on the back deck and grill in the wonderful weather!

Food Log:

Breakfast: Bacon, Egg and Cheese Burrito, 8 oz. Skim Milk. (393 calories, 11 fat, 4 sat. fat, 32.5 protein, 1 fiber )

Lunch: SmartOnes Spicy Thai Chicken and Rice Noodles.  (520 calories, 8 fat, 1 sat. fat, 30 protein, 4 fiber)

Dinner: 2-97% Fat Free Hebrew National Beef Franks, 2-2 oz. 93/7 Beef Sliders, 1/2 slice 2% American Cheese, 2 Whole Wheat Rolls, 2 Lite Whole Wheat Hot Dog Buns, 4 tbs. Homemade Light Cole Slaw, 1/2 cup Fat Free Vegetarian Chili, Grilles Veggies (Mushrooms, Onions, Green Peppers, Cherry Tomatoes), 2 Grilled Red Potatoes, Fresh Tomatoes and Romaine Lettuce.  (1030 calories, 16.6 fat, 3.75 sat. fat, 68 protein, 27 fiber)

Snacks: 1/2 cup Breyers Fat Free Vanilla Ice Cream, Cake Cone. (90 calories, 0 fat, 0 sat. fat, 3 protein, 3 fiber)

Total Nutritional Data: 2048 calories, 35.5 fat, 8.75 sat. fat, 133.5 protein, 35 fiber

Water: 120 oz.

Exercise: Treadmill (35 mins./2 miles @ 3 incline), Elliptical (50 mins./4 miles @ Level 10), Upper Body Weights Workout (arms, chest, back, shoulders)

Wrap Up:  Getting back to the gym was great.  I really enjoyed the variation of the workout I did.  I used the treadmill to get my heart rate going, hit the weights, pushing a little harder than last time and finished with a tougher level and longer Elliptical session.  According to the machine, I burned around 750 calories on the Elliptical alone.  Dinner was great!  Instead of making large burgers with whole slices of cheese and big buns, I made small 2 oz. sliders, used 1/4 of a slice of cheese per burger and served them on a small whole wheat roll.  It allowed me to have the taste of the burger that I wanted, while controlling the amount of fat and sat. fat I consumed.  Grilling the veggies and potatoes gave them great flavor and added a little something extra to the meal.  When I eat burgers and hot dogs, I have to eat chili and slaw....call it a Carolina thing if you will.  In order to allow me to enjoy my North Cakalaki fix, I chose Fat Free Vegetarian Chili and I made my own slaw.  For the slaw I used pre-shredded cabbage and carrots and added 1/2 cup Lite Kraft Mayo w/ Olive Oil, Salt, Pepper, Cider Vinegar and a little Sugar.  I also limited myself to 1 Tbsp. of the slaw per burger and hot dog.  I am learning that the important part of managing my meals is to have at least a taste of the things I enjoy without going overboard.

Full Disclosure: Entry #13 (Thursday 3/24/2011)

Day #13....Not much to discuss....I did cover the Driver's Ed class today, which is just one of the many hats I wear!  Tomorrow is Friday and a chance to hang with the family!  

Food Log:

Breakfast: 3/4 cup of Kashii Berry Blossoms Cereal, 8 oz Skim Milk. (190 calories, 1 fat, 0 sat. fat, 10 protein, 5 fiber )

Lunch: SmartOnes Chicken Enchilada Suiza, Apple.  (355 calories, 5 fat, 2 sat. fat, 11 protein, 6 fiber)

Dinner: 1 Egg, 2 Slices of Whole Wheat Toast, 4 Slices of Turkey Bacon, 1 Slice of 2% Cheese, 3 Pancakes, 1/8 cup Log Cabin Original Syrup, Strawberries. (775 calories, 20 fat, 5 sat. fat, 32 protein, 11 fiber)

Snacks: Cheese Quesadilla, Pretzels, Reduced Fat Cheez-Its. (516 calories, 9 fat, 2.5 sat. fat, 18 protein, 4 fiber)

Total Nutritional Data: 1836 calories, 35 fat, 9.5 sat. fat, 71 protein, 26 fiber

Water: 82 oz.

Exercise: N/A

Wrap Up:  The urge to snack at night when I go to bed is beginning to become more of an issue lately.  So far I have been able to combat it by drinking more water.  The water helps curb the craving until I can get to sleep....I do not think I have ever been so hydrated as I have during the past 13 days.  I am excited about the opportunity to get back to the gym tomorrow...I have missed it this week.  Hopefully, I will be able to find a more consistent way to work in a workout during the week...I was not successful this week!  Tennis Practice at least gets me outside and moving....so that is a plus.

Full Disclosure: Entry #12 (Wednesday 3/23/2011)

Day #12....Hump Day...ready for Friday and a much needed Vacation Day! 

Food Log:

Breakfast: FiberOne Bar. (90 calories, 2.5 fat, 1 sat. fat, 1 protein, 5 fiber )

Lunch: Tai Pei Shrimp Fried Rice.  (460 calories, 12 fat, 1 sat. fat, 14 protein, 4 fiber)

Dinner: Homemade Veggie Bean Soup, Grilled Cheese. (741 calories, 16.1 fat, 7.6 sat. fat, 39.2 protein, 25.2 fiber)

Snacks: Reduced Fat White Cheddar Cheez-Its. (130 calories, 4 fat, 1 sat. fat, 3 protein, 1 fiber)

Total Nutritional Data: 1421 calories, 34.6 fat, 10.6 sat. fat, 57.2 protein, 35.2 fiber

Water: 82 oz.

Exercise: N/A

Wrap Up:  A busy day capped off with another win for the Tennis Team.  I love when my wife makes her Veggie Bean Soup.  It is a fantastic meal full of flavor and nutrition.  She uses a mixture of Great Northern Beans, Chickpeas, Garden Peas, Carrots, Broccoli, and Onions and mixes them with Whole Wheat Pasta, 98% Fat Free Cream of Celery Soup and Reduced Sodium Chicken Broth....Delicious!

Tuesday, March 22, 2011

Full Disclosure: Entry #11 (Tuesday 3/22/2011)

Day #11....Halfway Home...Today included a wonderful session with Dr. Wynns...it is always nice to share and discuss the positive things going on right now and yet still focus on some practical strategies to keep things moving in the right direction.  Thanks Doc! : ) 

Food Log:

Breakfast: 3/4 cup of Banana Nut Cheerios, 8 oz. Skim Milk (190 calories, 1 fat, 0 sat. fat, 9 protein, 1 fiber )

Lunch: SmartOnes Home Style Beef Pot Roast, Apple.  (245 calories, 4.5 fat, 2 sat. fat, 17 protein, 7 fiber)

Dinner: 4 oz. Sauteed Shrimp, 1 cup Zatarain's Reduced Sodium Red Beans and Rice, 2 Slices 10 Grain Bread.  (430 calories, 3 fat, 0 sat. fat, 36 protein, 13 fiber)

Snacks: Subway 6 inch Turkey Sub w/o cheese on Wheat Bread, Baked Lays (410 calories, 6.5 fat, 1.5 sat. fat, 20 protein, 6 fiber)

Total Nutritional Data: 1275 calories, 15 fat, 3.5 sat. fat, 82 protein, 27 fiber

Water: 96 oz.

Exercise: Tennis Practice

Wrap Up:  In today's Wrap Up, I wanted to discuss the way I saute my food here at the house.  Many people see the word saute and immediately jump to the idea of using clarified butter or a heavy oil.  Traditional sauteeing typically calls for the use of one of these fats, however, to keep things a little healthier in our house, my wife and I use a small amount of Organic Extra Virgin Olive Oil and then deglaze our pans with Fat Free and Reduced Sodium Chicken or Vegetable Stock.  Getting the nice char on the food from the hot EVOO, (thanks for the shorthand Rachel Ray), and finishing with the richness of the stock, really helps develop the flavor of out meats and veggies.

Full Disclosure: Entry #10 (Monday 3/21/2011)

Day #10....Just another Manic Monday! 

Food Log:

Breakfast: 1 tbsp. Reduced Fat JIF Peanut Butter, 1 Slice of 10 Grain Toast. (175 calories, 7 fat, 1.25 sat. fat, 9 protein, 4.5 fiber )

Lunch: SmartOnes Pasta Primavera, Apple.  (315 calories, 4 fat, 2 sat. fat, 11 protein, 7 fiber)

Dinner: 6 oz. Jennie-O Lean Smoked Turkey Sausage, 1 cup Zatarain's Reduced Sodium Red Beans and Rice, Sauteed Brocolli, Whole Wheat Rolls.  (620 calories, 8.5 fat, 3.75 sat. fat, 40.5 protein, 11 fiber)

Snacks: SmartOnes Mandarin Orange Chicken, Pretzels, Cheddar Cheese Quakes Rice Snacks (750 calories, 10.5 fat, 1 sat. fat, 16 protein, 5 fiber)

Total Nutritional Data: 1860 calories, 30 fat, 8 sat. fat, 76.5 protein, 27.5 fiber

Water: 114 oz.

Exercise: Rest Day...after 3 straight days at the gym!

Wrap Up:  In this post, the "snacks" kind of stand out....first of all, I did not eat these all at one time...second of all, I decided that on certain days I am going to spread out two smaller meals during the afternoon, versus one larger meal due to time crunch in preperation of my daily meals.  Without the "snack", I would have been far too low on my calorie intake and I was able to add them in without blowing away my Fat or Sat. Fat count.

Full Disclosure: Entry #9 (Sunday 3/20/2011)

Day #9....Ahhhh, Sunday afternoon was filled with food, family and March Madness.  I decided to grill out for the second straight day to take advantage of the beautiful weather and the extra time I had around the house.  I must admit that I was inspired by the wonderful meal my family and I enjoyed with our friends on Friday night.  Just standing on the back deck, watching the kids play and using my charcoal grill/smoker made for a wonderful day!

Food Log:

Breakfast: Grits, 1 Slice of Turkey Bacon (225 calories, 2 fat, .5 sat. fat, 7 protein , 2 fiber )

Lunch: BBQ Chicken Wrap w/ Grilled Veggies, Raw Veggies, Turkey Bacon and Kraft Reduced Fat Mayo w/ Olive Oil, Pretzels.  (682 calories, 13 fat, 2 sat. fat, 59 protein, 19 fiber)

Dinner: Honey Glazed/Cedar Plank Smoked Salmon w/ Lime, Buitoni Mixed Cheese Tortellini, Sauteed Green Beans, Whole Wheat Rolls.  (824 calories, 16.5 fat, 4.5 sat. fat, 72 protein, 5 fiber)

Snacks: PowerBar Harvest Grain Energy Bar (250 calories, 5 fat, 2.5 sat. fat, 10 protein, 5 fiber)

Total Nutritional Data: 1981 calories, 36.5 fat, 9.5 sat. fat, 148 protein, 31 fiber

Water: 128 oz.

Exercise: Treadmill (15 mins./1 mile @ 5 incline), Arc Trainer (30 mins./2.5 miles), Elliptical (50 mins./5 miles @ level 8)

Wrap Up:  Using the leftover chicken and veggies made for a nice and fulfilling lunch and helped keep the refrigerator from collecting unused containers of food.  The Smoked Salmon recipe came from the package of Cedar Planks I used and was very tasty.  I really enjoyed the workout and was proud of how much I did on the Arc Trainer...my first experience with the machine lasted about 8 mins. and was less than exciting.  Seeing not only improvements in my weight (still keeping the total loss a secret until the end of my 21 days), but also in my stamina at the gym continues to be an exciting motivator.  Getting close to the halfway point and I feel like I might be hitting my stride!

Sunday, March 20, 2011

Full Disclosure: Entry #8 (Saturday 3/19/2011)

Day #8....What a fantastic day.  Each and every day I get the chance to spend with my family is precious.  With the busy schedule that I keep during the week I am learning to allow much more time on the weekends to hang out and focus on time with my wife and kids.  It was also a great day for eating as I was able to have enough time to plan and create meals that helped meet the nutritional goals I have set for myself.  Having the extra time to put together meals is something I need to work on during the week, so I am not missing my caloric intake so frequently.

Food Log:

Breakfast: 1 Egg, 2 Red Potatoes, 1 Slice of Multigrain Toast, 1 Slice Turkey Bacon, Green Tea. (513 calories, 7.5 fat, 2 sat. fat, 21 protein , 10 fiber )

Lunch: InnovAsian Spicy Beef and Broccoli, Sesame-Ginger Mushrooms, Brown Rice w/ Black Beans, Corn, Peppers and Onions, Apple.  (843 calories, 11 fat, 3 sat. fat, 47.5 protein, 17.5 fiber)

Dinner: 4 oz. BBQ Grilled Chicken Breast, 1 Ear of Corn on the Cob, Assorted Grilled Veggies, 2 Slices Garlic Multigrain Toast, Sauteed Snap Beans  (567 calories, 8 fat, 1 sat. fat, 52 protein, 17 fiber)

Snacks: PowerBar Harvest Grain Energy Bar (250 calories, 5 fat, 2.5 sat. fat, 10 protein, 5 fiber)

Total Nutritional Data: 2173 calories, 31.5 fat, 8.5 sat. fat, 130.5 protein, 49.5 fiber

Water: 148 oz.

Exercise: Treadmill (20 mins./1.2 miles @ 3 incline), 30 mins. Express Workout (mix of step aerobics and weight training), Exercise Bike (20 mins./4.5 miles @ level 10)

Featured Meal: InnovAsian Spicy Beef and Broccoli w/ Sesame-Ginger Mushrooms
                        

For this lunch, I used a meal by InnovAsian and added a little of my own upgrades.  InnovAsian included in their meal the spicy sauce, seasoned beef and the broccoli and carrots.  First, I heated 2 tsp. of Organic Extra Virgin Olive Oil for about 2 mins., then I tossed in the veggies and beef and stir fried them for about 2 mins. Next, I added the spicy brown sauce, reduced the heat to medium-high and cooked the veggies and beef in a covered pan for about 7 mins.  While that was cooking, I cut and sauteed some mushrooms in a Sesame-Ginger sauce.  I added a little extra ground ginger just to heighten the flavor.  I took a cup of leftover brown rice that we had mixed with black beans, onions, peppers and corn and heated it in the microwave for about 2 mins.  As you can see, I plated the rice in the center of the dish by scooping it into a measuring cup and surrounded it with the Beef and Broccoli mixture.  I topped it all with the Sesame-Ginger Mushrooms and threw on a nice sprig of flat leaf Italian Parsley for a little garnish.  This was a simple and easy way to brighten up and add a personal touch to a boxed frozen meal.    

Wrap Up:  It was great to hit my nutritional marks and to see that I can plan meals that are calorie dense and still tasty.  Going forward, I am going to try and take more time the night before to prepare breakfasts and lunches that will give me a stronger caloric start to my day.  After one week of doing the food tracking, I have noticed that I back load a large number of my calories for the day, because I do not have very calorie dense meals in the mornings and afternoons.  If I can plan a little better and have the meals available before I leave for work in the morning, I know I can become more consistent with getting to my calorie goals.  Also, I have now made it to the gym on consecutive days and am loving it.  It is a great feeling of accomplishment to get to the gym and get in a workout.  My energy levels have been greater and I have had a much more satisfied feeling about the day.  One week is in the books...only two more to go and hopefully this routine will me my new habit!

Saturday, March 19, 2011

Full Disclosure: Entry #7 (Friday 3/18/2011)

For the post today, I am not including the usual breakdown of the food I have eaten.  I am unable to give a complete disclosure of the nutritional amounts because my family and I had dinner with some very close friends who made an incredible meal.  Unfortunately, I do not have the nutritional breakdown of the meal so my numbers would be skewed and incomplete.  I can say that the meal included grilled chicken, steak and vegetables.  We also enjoyed a guacamole appetizer with sweet potato crisps.  It was a very healthy selection and one I truly enjoyed.  I will get back to the complete breakdown of my meals beginning Saturday, which will mark the one week anniversary of this endeavor.  It has been a very nice week and I am seeing promising results.  I will add that I did get to the gym today and completed a nice cardio workout that included: 35 mins./3 miles on the elliptical machine and 30 mins./6 miles on the stationary bike!  Have a great weekend everyone and enjoy this beautiful weather!

JB

Full Disclosure: Entry #6 (Thursday 3/17/2011)

Day #6...a good day with a strong and smart decision!

Food Log:

Breakfast: FiberOne Bar. (90 calories, 2.5 fat, 1 sat. fat, 1 protein, 5 fiber)

Lunch: SmartOnes Chicken Enchilada Suiza. (290 calories, 5 fat, 2 sat. fat, 11 protein, 3 fiber)

Dinner: 4 oz. Whole Wheat Linguini, 1 cup Classico Roasted Garlic and Carmelized Onions Spaghetti Sauce, 1/2 Multigrain Demi Baguette, Salad w/ Fat Free French Dressing. (890 calories, 10.5 fat, 1 sat. fat, 29.5 protein, 30 fiber)

Snacks: Grilled Cheese Sandwich, Rice Works Crisps (370 calories, 12.5 fat, 3 sat. fat, 20 protein, 9 fiber)

Total Nutritional Data: 1640 calories, 30.5 fat, 7 sat. fat, 61.5 protein, 47 fiber

Water: 114 oz.

Exercise: Tennis Practice

Wrap Up:  The best part about the day had nothing to do with how I exercised or what I ate.  My biggest accomplishment centered around what I did not eat.  Someone in my department brought a lovely selection of Doughnuts to work and as I walked into the office I was confronted with a difficult decision.  Just a week ago the same box of doughnuts were sitting in the office and I chose to enjoy 2 of the deliciously sweet morsels.  Fortunately, when I was confronted with the same choice today, I passed on the doughnuts completely.  Knowing that I was going to be posting my choices on the blog helped keep me focused on the importance of saying no and feeling good about myself, as opposed to saying yes and feeling happy for a short moment.  It was a nice feeling to have!

Wednesday, March 16, 2011

Full Disclosure: Entry #5 (Wednesday 3/16/2011)

Day #5...a nice day at work and a great win by the tennis team.  I am beginning to notice that I feel better during the day and have less and less of the rundown, sluggish feeling that I was experiencing on days when I was not watching the amounts of food I was eating.  I am also noticing that the snacks during the day are really helping ti curb my cravings and I am appreciating the approach to eating much more these days...a healthy alternative to my recent past!

Food Log:

Breakfast: Total Raisin Bran, 8 oz. of Skim Milk. (169 calories, 1 fat, 0 sat. fat, 11 protein, 5 fiber)

Lunch: Kahiki brand General Tso's Chicken, Apple. (395 calories, 4.5 fat, .5 sat. fat, 8 protein, 5 fiber)

Dinner: 2 Eggs, 3 pancakes, 4 slices of Butterball Turkey Bacon, 1/4 cup Log Cabin All Natural Maple Syrup, 16 oz of Orange Juice. (860 calories, 18 fat, 5 sat. fat, 33 protein, 2 fiber)

Snacks: Roast beef and Cheese sandwich, Full Circle Organic Natural Popcorn. (480 calories, 11.5 fat, 3 sat. fat, 34 protein, 17 fiber)

Total Nutritional Data: 1904 calories, 35 fat, 8.5 sat. fat, 86 protein, 29 fiber

Water: 82 oz.

Exercise: Once again I sacrificed going to the gym for other issues.  This continues to be the one hurdle I have yet to get over on a consistent basis. I know it is not because I do not want to workout, I just do not prioritize it the way I need to on a daily basis.

Wrap Up: One thing that my wife did tonight to make dinner a little more accessible for my eating plan was to make the pancakes we had with our Dinner/Breakfast in a more heart healthy way.  Using the HeartSmart Bisquick Pancake Mix, she used 1 1/3 cups of skim milk, 2 egg whites, and 2 cups of the mix.  This helped reduce a serving of the pancakes cholesterol from 40 mg to 0 mg.  It also reduced the overall calorie, fat and sat. fat count as well.  They were very delicious and it was nice to enjoy a comfort food without the guilt or concern...Thanks Honey!

Tuesday, March 15, 2011

Full Disclosure: Entry #4 (Tuesday 3/15/2011)

Day #4.....Tuesday....nothing much going on....tired.....

Food Log:

Breakfast: PowerBar Harvest Energy Bar, 8oz Skim Milk. (240 calories, 4.5 fat, 1 sat. fat, 18 protein, 5 fiber)

Lunch: Salmon, Mashed Potatoes, Broccoli, Apple. (477 calories, 8 fat, 1 sat. fat, 52 protein, 14 fiber)

Dinner: 6 oz Jenni-O Lean Turkey Polska Kielbasa, 1 cup Brown Rice w/ Black Beans, Green Peppers, Corn and Onion. (578 calories, 11 fat, 4.5 sat. fat, 36.5 protein, 7.5 fiber)

Snacks: Honey Nut Cheerios w/ 4oz. Skim Milk, Peanut Butter and Jelly Sandwich, Pretzels. (520 calories, 10 fat, 1.25 sat. fat, 21.5 protein, 11 fiber)

Total Nutritional Data: 1905 calories, 33.5 fat, 7.75 sat. fat, 128 protein, 37.5 fiber

Water: 80 oz.

Exercise: Tennis (1 1/2 hours at Practice)

Wrap Up: I decided to have a couple of snacks at different points in the day to help curb the cravings I was starting to have and to lift my calorie count a little closer to my desired 2000 calories.  It was nice to fit in the snacks so that I was not going so long in between meals without something to bridge the gap.  Playing tennis and running drills with the team was fulfilling, but not as strenuous as time at the gym.  Still working on getting that structured time set in my day.  Early mornings have not been working out lately and I have been so busy during the day, it really has been difficult to find time to get to the gym and still make it home to see the family.

Monday, March 14, 2011

Full Disclosure: Entry #3 (Monday 3/14/2011)

Day #3...I felt the affects of the springing forward a little more this morning, but after fighting my way out of bed I began what I knew would be the most challenging aspect of this endeavor...a busy work week.  The day went relatively smoothly and was capped with a rousing 8-1 victory by the tennis team I coach.  The guys played very well and we are now 3-0 in our conference!

Food Log:

Breakfast: Fiber One Bar, 8 oz. Skim Milk. (180 calories, 2.5 fat, 1 sat. fat, 9 protein, 5 fiber)

Lunch: Tai Pei Chicken Fried Rice. (570 calories, 13.5 fat, 0 sat. fat, 18 protein, 3 fiber)

Dinner: 1 Over Easy Egg, 2 Slices of Whole Wheat Toast, 1 Slice of 2% American Cheese, 1 Hebrew National 97% Fat Free Hot Dog, Pretzels, 16 oz. Orange Juice. (700 calories, 11.5 fat, 3.5 sat. fat, 33 protein, 7 fiber)

Snack: 1 Bag of Full Circle Organic Natural Popcorn. (270 calories, 4.5 fat, 0 sat. fat, 9 protein, 9 fiber)

Total Nutritional Data: 1720 calories, 32 fat, 4.5 sat. fat, 69 protein, 24 fiber

Water: 112 oz.

Exercise: N/A : (

Wrap Up: I am still not getting to the 2000 calorie mark, but I am happy with other nutrient goals that I am able to hit fairly consistently.  I did notice that the pace of the day dictated a few of my food decisions, like eating the fiber bar at breakfast and the rice at lunch.  Work responsibilities and the tennis match took time away from getting to the gym....I really need to get back in the habit of going in the morning before work, but the time change really did me in this morning.

Sunday, March 13, 2011

Full Disclosure: Entry #2 (Sunday 3/13/2011)

Day #2...a very nice day with the family.  I was able to take care of some of the chores around the house, got in a workout at the gym and even got a chance to spend some time with the kids at the park.  Springing forward wasn't too much of an issue, even though I did find myself nodding off during the afternoon.  A short power nap was just the ticket to get myself ready for the gym...that and a little poking and prodding from the wife.  I am glad she pushed today, because it felt great being at the gym and taking care of myself even if it was just for a little more than an hour.  I felt more energetic and was able to really enjoy playing with the kids at the park.  Now, on to the food....

Food Log:

Breakfast: 1 Boiled Egg, 1 Slice of Whole Wheat Toast, Cantaloupe, Apples. (271 calories, 5.5 fat, 1.5 sat. fat, 12 protein, 7 fiber)

Lunch: Hebrew National 97% Fat Free Hot Dogs w/ Chili, Whole Wheat Buns, Pretzels, Romaine Leaves, Carrots, Fat Free French Dressing. (648 calories, 11 fat, 1.5 sat. fat, 45 protein, 19 fiber)

Dinner: Broiled Salmon, Herb Mashed Potatoes, Corn, Broccoli. (495 calorie, 8.8 fat, 1 sat. fat, 54.5 protein, 11.8 fiber)

Snack: PowerBar Harvest Energy Bar, ThinkThin Bar. (490 calories, 13 fat, 5 sat. fat, 30 protein, 6 fiber)

Total Nutritional Data: 1904 calories, 38.3 fat, 9 sat. fat, 141.5 protein, 43.8 fiber

Water: 116 oz.

Exercise: Elliptical Machine (35 mins./2.5 miles), Treadmill (30 mins./1.5 miles @ 3 incline)

Wrap Up: I was happy with the amount of food I was able to eat today and still stay within my ranges.  I still came up a little short on calories, but was much closer.  I went over fat just a bit, but that was balanced by being just under yesterday.  I had the PowerBar and ThinkThin Bar at the gym and will probably just go with one from now on.  I was actually testing them to see which I liked and I preferred the PowerBar Harvest Energy Bar in both taste and nutrients. 

I also thought it might be helpful if I occasionally spotlight one of my daily meals in an effort to give you additional information about preparation techniques and portion size.  Hopefully, this will offer ideas for those looking for something to spice up their own kitchen...tonight I will highlight my Salmon dinner.


This meal included 8 oz. of Salmon which I baked at 375 for 20 mins. and then finished under a broiler for about 5 mins.  The sides included 3/4 of a cup of homemade herb mashed potatoes, 1/2 cup of whole kernel corn and 1 cup of sauteed broccoli.  For the potatoes, I boiled about 6 large red potatoes, w/ skin, in salt and peppered water.  Once the potatoes were fork tender, I drained them and added 1 cup of skim milk.  I chose not to use butter for this recipe to help maintain a fat free dish.  After blending the milk and potatoes, I added rosemary and fresh Italian parsley for flavor.  The corn was just tossed in 3/4 cup of boiling water and once the water began boiling a second time, I covered and simmered on low for about 5 - 8 mins.  I also chose not to add extra butter to this dish.  For the broccoli, I cut fresh stalks and added them to a pan with about 2 tsp of extra virgin olive oil.  I sauteed the broccoli on medium high heat for about 8 mins. and then poured in a splash of fat free chicken stock to allow the stalks to steam for a few mins.  This softens the broccoli while allowing it to maintain a little crunch.  The meal turned out really well, was quite filling and came in under 500 calories and had less than 9 grams of total fat.
So, day 2 is in the books and now the challenge of a hectic week awaits!

Full Disclosure: Entry #1 (Saturday 3/12/2011)

Well, here is the first of the "21 Days" of Full Disclosure...it was a great day.  I got the opportunity to take my oldest little girl to a Princess Luncheon for a friends' birthday party and had a good eating day to boot!  The first thing I thought about this morning as I was making a decision on what to have for breakfast was...this is going on the blog, so make it count!  I think this will cause me to at least pause and consider the food choices I make.  Each time I began to eat, I took a moment to think about my goals and then was able to make a smart decision as to what I ate and how it was prepared.  I also was reminded as I worked to create these "smart meals" that I can really get a lot of good food while sticking to my desired plans...a great start to what will hopefully be a great 3 weeks!

Food Log:

Breakfast: 2 Egg Whites, 1 slice of lean Turkey Bacon, 1 tsp of horseradish mustard and 1 slice of Whole  Wheat toast.  (158 calories, 1.5 fat, 0 sat. fat, 15 protein, 3 fiber)

Lunch: Homemade Chicken Salad (grilled chix, light mayo, apple, carrot, green pepper) on Romaine Leaves, Ciabatta, Homemade Peanut Butter Cookie. (573 calories, 16 fat, 2.5 sat. fat, 44 protein, 8 fiber)

Dinner: Veggie Burger, Broccoli, grilled onions and mushrooms, red beans and rice. (494 calories, 7 fat, 1 sat. fat, 30 protein, 20.5 fiber)

Snack: Pretzels. (345 calories, 3 fat, 0 sat. fat, 9 protein, 3 fiber)

Total Nutritional Data: 1570 calories, 27.5 fat, 3.5 sat. fat, 98 protein, 34.5 fiber

Water: 112 oz.

Exercise: N/A (After taking my daughter to her party, I hung around the house with the family...it was a nice relaxing day together, but I know I still need to take the time to get this exercise in each day.)

Wrap Up: In looking over the day I was pleased with the lower fat and sat. fat consumption of my day and was glad to see that I was able to hit my protein and fiber minimums, as well as, limiting myself to water and not sodas or other sugary drinks.  I was also pleased with the amount of vegetables I included in my day.  I would like to add a little more fruit, so that will be a priority moving forward.  The hardest part of the day was finding the extra calories I needed to try and hit 2000.  It is crazy how easy you can go beyond a healthy caloric intake when you are shoveling down burgers and candy, yet when you start eating the healthy stuff, you really have to find ways to get the calories.  I will try and put some more whole grains in this week and see if that can bring the caloric intake up in a healthy way. 

1 day down, 20 to go....here's to another good day tomorrow!

Thursday, March 10, 2011

21 Days of FULL DISCLOSURE!

While meeting with Dr. Wynns this week, I brought up an idea that my wife had discussed with me about posting my daily intake of food and specific exercise regimens.  Dr. Wynns felt that this idea would be a great way to not only document my food intake and exercise, but also would act as an accountability log to keep me on a more consistent path to getting healthier.  I chose "21 Days" as an initial time period because, according to most research, if you can do something for at least 21 days it essentially becomes a habit that you will traditionally continue to make a part of your daily routines.

So, beginning this weekend, I will start keeping a daily post on the blog showing what I eat, when and how I exercise and a brief write-up of the day.  I hope that this will create an open dialogue with others that will both motivate and benefit all involved.  The goals I am setting for myself include:

Daily Intakes:

2000 calories
30 fat grams
10 saturated fat grams
25 grams of Fiber
75 grams of Protein
64 oz of Water
5 servings of Fruits and Vegetables

Exercise:

1 hour of Cardio
30 mins. of Weight Training
Tennis 2-3 times a week at Practice

I will also keep a weekly update as to my weight loss!  The goal I am setting for myself is to lose 3 lbs a week and to have a total weight loss of 50 lbs before my family and I go to the beach in July.

ENTRY #1....Coming this Saturday to a Blog near you!

Monday, March 7, 2011

The Perfect Storm....and a Tunnel!

Floating on a raft no bigger than myself, surrounded by waves so ominous that I can't help but wonder which one will crash upon me taking me beneath the cold water.  The night sky, so dark and lifeless that even the perception of light is lost upon me.  I wait, bobbing up and down lake a buoy that is no longer anchored to the earth,  but has been set adrift to wonder aimlessly through the waters.  No help in sight...no saviour on the water to pull me to the safety of a vessel.  I drift alone with the thoughts, concerns and fears that life inevitably casts upon me.  The essence of my existence is challenged by the enormity of the situation in which I find myself.  At a moment like this I am unable to focus on the positive aspects of my life....I am unable to look at myself in any way other than negatively and I can't help but blame myself for the things I have not done.  The disappointment I feel engulfs my being and I am DEFEATED! 

For the past month, this is the person I have been.  I have avoided the blog, glossed over issues with friends and been distant at times with my wife and family.  Usually, I tell a story that has some humor and a happy ending full of hope for the future.  Unfortunately, that has not been the person I was in recent weeks.  The crazy thing is, I know the coping skills needed to avoid these times in my life.  I know that when the world begins to cave in and the mountain of responsibilities seems to grow by exponential leaps and bounds that I am capable of avoiding the depressed moments of life and that I can make things better.  Recently, I have not done that.  Over the last few weeks, I have allowed myself to fall ever so slowly into a void of confusion and despair, in which I had not been in quite some time.  The ease of which this occurred is startling.  Two weeks ago when I met with my therapist, Dr. Kristen Wynns, I spent much of the session in tears and frustration unable to express in words what I was feeling.  I even tried to convince myself that I was not feeling emotionally depressed and that fatigue was to blame.  Well, fatigue was partially to blame, but so was the continued self-abusing, criticizing, and unyielding feeling of ineptness that I was holding over myself.  Like many others in the world, I still to this day at times berate myself and hold myself to such unattainable personal limits that anytime I fall short of these expectations I stand ready to crucify all my behaviors and nullify any goodness that I have managed to achieve.  I so beat myself up, that the physical fatigue my body feels from the relentless schedule I keep myself under each week, pales in comparison to the emotional fatigue that I personally create within myself.  I then do a fine job of pushing each and every feeling that could act as a glimmer of hope so deep into my psyche that it has no chance of being seen or heard.  Once I have completely eliminated the good aspects of who I am, the real torture begins.  I look at everything in my life through the landscape of a tunnel.  I don't see the beauty that surrounds the tunnel, only the darkness that fills it.  Nothing seems positive....my job isn't fulfilling, my truck isn't good enough, my parenting skills are horrible, my house isn't nice enough, I don't provide for my family as I should, my relationship with my wife is poor....all of these things being completely untrue, but not when viewed in the darkness of the tunnel.  Once I have everything good and packed down, I wait until just the last moment and allow it to explode upon others.  Now in the past, this explosion would have included massive anger, frustration and even rage...a positive change in my life is that this no longer happens.  However, the anger this last time was replaced with a sadness and depression that left me in a place that I did not like! 

Fortunately, I have a wonderfully supportive wife and a very talented therapist who help steer me back in the right direction.  I know that the things I feel during these times are completely bogus and that I need to lighten up on myself from time to time and allow myself to make the occasional mistake without dropping the proverbial hammer on myself.  After compartmentalizing the responsibilities I was facing, I was able to slowly, but surely, check each of them off in a timely and successful manner.  As this week begins, I am out of the tunnel and enjoying the beauty of the world around me.  My main focus now must be on my ability to see the tunnel before I enter it and to be honest with myself enough to admit that the tunnel is out there and that I am going to inevitably enter it again, I just hope I have a light with me the next time it happens.      

(On a personal note....to those of you who continue to support and love me....THANKS!  I promise not to allow another month to pass without posting to the blog.  I realize now that if I need and desire the support of good friends, it is important to keep people informed.  I chose not to write this last month, because I felt embarrassed about the things I was going through.  I realize that it is in those times that I need you the most.  So from here on, no matter what I am experiencing...good, bad, or indifferent....I WILL WRITE!  I love and appreciate you all.)