journaling food

plan

Breakfasts:

ff cottage cheese w/canned fruit (peaches, pears, pineapple)

egg on toast

ff yogurt w/cereal and fruit/berries

oatmeal w/milk, stevia, fruit/banana/berries

toast w/pb&j

protein pancakes w/jam/fruit/syrup

scrambled eggs w/veggies and ham

Lunches:

leftovers
ff cottage cheese w/fruit/tomatoes
tunafish w/ff mayo and wheatines
soup
turkey and swiss sandwich
yogurt

Snacks:

turkey meat
celery and peanutbutter
apple and peanut butter
hardboiled egg
yogurt
ff cottage cheese w/fruit/tomatoes

Dinners:

bbq steak w/stir-fried zucchini
Chx w/wild rice, broccoli, ff yogurt, salsa
cheeseburger (lowfat meat, whole wheat bun)
fajitas w/steak, peppers, onions, whole wheat tortillas, ff yogurt

"pascal" salad--salad w/fresh mozzerella, avacados, tomatoes, veggies, balsamic viniagrette

rotisserie chicken and salad (from fred meyer, nights Greg works)

whole wheat penne w/marinara and beef

honey mustard salmon w/ff yogurt tarragon sauce, mashed sweet potatoes

Monday:

Breakfast 8am:

ff cottage cheese w/canned fruit (peaches, pears, pineapple)

egg on toast

ff yogurt w/cereal and fruit/berries

Mid-am snack 10:30am:

hardboiled egg
yogurt
ff cottage cheese w/fruit/tomatoes

Lunch: 12:30

ff cottage cheese w/fruit/tomatoes
turkey and swiss sandwich

Supermoms: 1p

Mid-pm snack: 3p

turkey meat
celery and peanutbutter
apple and peanut butter
hardboiled egg
yogurt
ff cottage cheese w/fruit/tomatoes

Dinner 6p:

bbq steak w/stir-fried zucchini
Chx w/wild rice, broccoli, ff yogurt, salsa
cheeseburger (lowfat meat, whole wheat bun)
rotisserie chicken and salad (from fred meyer, nights Greg works)
fajitas w/steak, peppers, onions, whole wheat tortillas, ff yogurt
"pascal" salad--salad w/fresh mozzerella, avacados, tomatoes, veggies, balsamic viniagrette

Bed: 9p

Tuesday:

Breakfast 6:30am:

oatmeal w/milk, stevia, fruit/banana/berries
toast w/pb&j

Victoria: 7:15 - 8:15 am

Mid-am snack 10am:

hardboiled egg
yogurt
ff cottage cheese w/fruit/tomatoes

Lunch: 12:30

ff cottage cheese w/fruit/tomatoes
turkey and swiss sandwich

Mid-pm snack: 3p

turkey meat
celery and peanutbutter
apple and peanut butter
hardboiled egg
yogurt
ff cottage cheese w/fruit/tomatoes

Dinner 6p:

bbq steak w/stir-fried zucchini
Chx w/wild rice, broccoli, ff yogurt, salsa
cheeseburger (lowfat meat, whole wheat bun)
rotisserie chicken and salad (from fred meyer, nights Greg works)
fajitas w/steak, peppers, onions, whole wheat tortillas, ff yogurt
"pascal" salad--salad w/fresh mozzerella, avacados, tomatoes, veggies, balsamic viniagrette

Bed: 9p

Wednesday:

Breakfast 8am:

ff cottage cheese w/canned fruit (peaches, pears, pineapple)

egg on toast

ff yogurt w/cereal and fruit/berries

Mid-am snack 10:30am:

hardboiled egg
yogurt
ff cottage cheese w/fruit/tomatoes

Lunch: 12:30

ff cottage cheese w/fruit/tomatoes
turkey and swiss sandwich

Swimming: 2p

Mid-pm snack: 3p

turkey meat
celery and peanutbutter
apple and peanut butter
hardboiled egg
yogurt
ff cottage cheese w/fruit/tomatoes

Dinner 6p:

bbq steak w/stir-fried zucchini
Chx w/wild rice, broccoli, ff yogurt, salsa
cheeseburger (lowfat meat, whole wheat bun)
rotisserie chicken and salad (from fred meyer, nights Greg works)
fajitas w/steak, peppers, onions, whole wheat tortillas, ff yogurt
"pascal" salad--salad w/fresh mozzerella, avacados, tomatoes, veggies, balsamic viniagrette

Chinese class: 7p

Bed: 10p

Thursday:

Breakfast 6:30am:

oatmeal w/milk, stevia, fruit/banana/berries
toast w/pb&j

Victoria: 7:15 - 8:15 am

Mid-am snack 10am:

hardboiled egg
yogurt
ff cottage cheese w/fruit/tomatoes

Lunch: 12:30

ff cottage cheese w/fruit/tomatoes
turkey and swiss sandwich

Mid-pm snack: 3p

turkey meat
celery and peanutbutter
apple and peanut butter
hardboiled egg
yogurt
ff cottage cheese w/fruit/tomatoes

Dinner 6p:

bbq steak w/stir-fried zucchini
Chx w/wild rice, broccoli, ff yogurt, salsa
cheeseburger (lowfat meat, whole wheat bun)
rotisserie chicken and salad (from fred meyer, nights Greg works)
fajitas w/steak, peppers, onions, whole wheat tortillas, ff yogurt
"pascal" salad--salad w/fresh mozzerella, avacados, tomatoes, veggies, balsamic viniagrette

Bed: 9p

Friday:

Breakfast 8am:

ff cottage cheese w/canned fruit (peaches, pears, pineapple)

egg on toast

ff yogurt w/cereal and fruit/berries

Mid-am snack 10:30am:

hardboiled egg
yogurt
ff cottage cheese w/fruit/tomatoes

Lunch: 12:30

ff cottage cheese w/fruit/tomatoes
turkey and swiss sandwich

Supermoms: 1p

Mid-pm snack: 3p

turkey meat
celery and peanutbutter
apple and peanut butter
hardboiled egg
yogurt
ff cottage cheese w/fruit/tomatoes

Dinner 6p:

bbq steak w/stir-fried zucchini
Chx w/wild rice, broccoli, ff yogurt, salsa
cheeseburger (lowfat meat, whole wheat bun)
rotisserie chicken and salad (from fred meyer, nights Greg works)
fajitas w/steak, peppers, onions, whole wheat tortillas, ff yogurt
"pascal" salad--salad w/fresh mozzerella, avacados, tomatoes, veggies, balsamic viniagrette

Bed: 9p

Saturday:

Breakfast 9am:

protein pancakes w/jam/fruit/syrup
scrambled eggs w/veggies and ham

Victoria/OAC class: 11am

Lunch: 12:30

ff cottage cheese w/fruit/tomatoes
turkey and swiss sandwich
subway
Baja Fresh
Pho
Sushi

Mid-pm snack: 3p

turkey meat
celery and peanutbutter
apple and peanut butter
hardboiled egg
yogurt
ff cottage cheese w/fruit/tomatoes

Dinner 6p:

honey mustard salmon w/ff yogurt tarragon sauce, mashed sweet potatoes
whole wheat penne w/marinara and beef

Bed: 9p

Sunday:

Breakfast 9am:

protein pancakes w/jam/fruit/syrup
scrambled eggs w/veggies and ham

Victoria/OAC class: 11am

Lunch: 12:30

ff cottage cheese w/fruit/tomatoes
turkey and swiss sandwich
subway
Baja Fresh
Pho
Sushi

Mid-pm snack: 3p

turkey meat
celery and peanutbutter
apple and peanut butter
hardboiled egg
yogurt
ff cottage cheese w/fruit/tomatoes

Dinner 6p:

honey mustard salmon w/ff yogurt tarragon sauce, mashed sweet potatoes
whole wheat penne w/marinara and beef

dangit

Saturday food:

No breakfast or lunch

Brunch: scrambled eggs w/2 Tbs cheddar cheese, 1 cascade yogurt, coffee w/1% milk

Dinner: I really tried, I really did, I was planning on sushi, but I forgot how Ballard nightlife can be on the weekends, crap, couldn't get in anywhere, nowhere, and I was starving (no food since 12n, got carried away cleaning). Ended up going to the pub, darnit, 2 beers, 1 bratwurst, 2 small beef rolls, some fries and spatzle. thbbbbbt....see you at 8am!

Re: friday's intake sweetie...

Sorry :P

Breakfast: toast w/ peanut butter Lunch: 3 pork humbow Snack: leftover pho (mostly broth, some meat and noodles) Dinner: pasta w/ sauce and sausage, 2.5 pieces garlic bread, ice cream

----- Original Message ----- From: "Victoria Hunt" To: <reichlin> Sent: Saturday, January 28, 2006 3:37 PM Subject: friday's intake sweetie...

> > > >

today

dude!!! they tried to killl me!!!!!!!! ack!!!!!!!

breakfast--almond croissant

snack--chocolate glazed donut

later--beer

linner (3pm)--cheeseburger, potato salad, beer

class--large coffee w/cream

went sailing--did you SEE the weather?!?! uh, yeah, not so great, almost lost our captain, eek

was absolutely exhausted when we got home--took a nap instead of working out, went to class, just got home, going to bed, so no workout today

see you in the am--I need my ass kicked.

Re: where's laura?

Oh, and I walked to the store and back yesterday--nice walk, appx 3mi, but slow, was with neighbor and kids.

----- Original Message ----- From: "Reichlin" To: "Victoria Hunt" Sent: Tuesday, January 24, 2006 10:23 PM Subject: Re: where's laura?

> I'm sorry--Laura's not home right now. Please leave a message after the > beep. > > *BEEEEEEP* > > Hee--sorry for going dark on you--um, apparently too much fun over the > weekend. Spent today recovering. Let me see if I can remember: > > Saturday--Tubing day (went to Stevens pass, to Tube City for 1.5hrs) > Breakfast--waffle w/syrup, butter, bacon > Snack--blueberry muffin > Lunch--bratwurst w/saurkraut and bun > Dinner--Chicken parmesan w/fettucini > 4-5 brandy and diet cokes > > Sunday--skiing day > Breakfast--biscuits and gravy, sausage > XC skiing b/4 game--50mins at 140-180 bpm > Game--taquitos, guacamole, sourcream > No dinner > 3 beers > > Monday--drove home > Breakfast--powdered donettes > Lunch--double cheeseburger w/curly fries > :30 mins on treadmill > Dinner--chicken parmesan and fettucini > > Today--8:30am unemployment class > Breakfast--Blueberry muffin, venti 1% latte > Lunch--tall drip w/cream, beef hotdog w/bun > Dinner--2 beef hotdogs (no bun), chicken noodle soup > no workout :( > > Going Sailing tomorrow--yay! s/b home around 3pm, have Chinese class in > the pm--see if I can get Debbie in in-between. > > Went to Ballard Health Club today--they don't have any trial > memberships--:( trying to figure out what I want to do--my plans really > seemed to center around that. They do have more classes in the pm--all at > 6p. erg.... > > So--I'm thinking that the next key to my weight is going to have to be > diet and meal planning. Considering returning to Weight Watchers--time 5 > or so I think. Greg was also thinking about a nutritionist...apparently > our insurance pays for it. Don't know what I'm going to do. I think > you're right--its all really about meal planning for me. Like, really > dilligently. Dammit. > > ----- Original Message ----- > From: "Victoria Hunt" > To: <reichlin> > Sent: Tuesday, January 24, 2006 4:16 PM > Subject: where's laura? > > >> >> >> >> >

Re: where's laura?

I'm sorry--Laura's not home right now. Please leave a message after the beep.

*BEEEEEEP*

Hee--sorry for going dark on you--um, apparently too much fun over the weekend. Spent today recovering. Let me see if I can remember:

Saturday--Tubing day (went to Stevens pass, to Tube City for 1.5hrs) Breakfast--waffle w/syrup, butter, bacon Snack--blueberry muffin Lunch--bratwurst w/saurkraut and bun Dinner--Chicken parmesan w/fettucini 4-5 brandy and diet cokes

Sunday--skiing day Breakfast--biscuits and gravy, sausage XC skiing b/4 game--50mins at 140-180 bpm Game--taquitos, guacamole, sourcream No dinner 3 beers

Monday--drove home Breakfast--powdered donettes Lunch--double cheeseburger w/curly fries :30 mins on treadmill Dinner--chicken parmesan and fettucini

Today--8:30am unemployment class Breakfast--Blueberry muffin, venti 1% latte Lunch--tall drip w/cream, beef hotdog w/bun Dinner--2 beef hotdogs (no bun), chicken noodle soup no workout :(

Going Sailing tomorrow--yay! s/b home around 3pm, have Chinese class in the pm--see if I can get Debbie in in-between.

Went to Ballard Health Club today--they don't have any trial memberships--:( trying to figure out what I want to do--my plans really seemed to center around that. They do have more classes in the pm--all at 6p. erg....

So--I'm thinking that the next key to my weight is going to have to be diet and meal planning. Considering returning to Weight Watchers--time 5 or so I think. Greg was also thinking about a nutritionist...apparently our insurance pays for it. Don't know what I'm going to do. I think you're right--its all really about meal planning for me. Like, really dilligently. Dammit.

----- Original Message ----- From: "Victoria Hunt" To: <reichlin> Sent: Tuesday, January 24, 2006 4:16 PM Subject: where's laura?

> > > >

yesterday

So, braved the snow--sorry I missed class :( We made it safe and sound though!

Breakfast: banana, protein pancakes w/butter and sugar free syrup

Lunch: tried to eat healthy w/a taco time carnitas burrito--looked healthy, no rice, just black beans, pork and veggies--but adds guacamole and sour cream, 600 calories! egads!

Dinner: out to eat, beer, cheeseburger, shared fries w/Greg

Late night: two brandy and diet cokes, reduced fat ruffles and french onion dip

Told you it wouldn't be pretty :)

yay 4 sk8ting

When Ice skating, yay! What a workout for the core and legs! Only made it 45 mins befre we were too tired! :) but was fun--considering classes....we'll see

Food:

Breakfast: Dakota bread w/peanut butter

lunch: 4 potstickers, small amount chicken terriyaki and rice

Dinner: chicken mcnuggets and honey/mustard sauce

let myself get too hungry again, erg.

today in the toilet

well, not really, I'm just pissed. Stoopid class at OAC was FULL--no equipment left, no room, no nothing. And so I left pissed and demoralized--I essentially sat around all day, biding my time, didn't go out in the afternoon b/c I wanted to to go to this stupid class, then, couldn't! So, pissed and pouty. I needed something interesting, otherwise I wouldn't engage, tried raquetball, but the courts were full, Tuesday is apparently round-robin night. Everything else seemed too boring, nothing could get me interested or excited. Weights, swimming, cardio, greenlake, nothing. Thbbbbt.

intake:

breakfast--two pieces dakota toast w/peanut butter (no butter--yay!)

lunch--beef and barley soup, wheat crackers, can tuna w/ff mayo

Venti decaf single 1% latte

dinner--planning on salmon w/ff sourcream and tarragon sauce, broccoli

pooey--off to pout some more

Increasing Metabolism

Well, its really frustrating and confusing, some sources say the ONLY way to increase metabolism is strength training, others say the ONLY way to increase is through aerobic training, then still others say there is absolutely NO way to increase your metabolism, that weight loss is all calories in/calories out. Some even say that overweight people already have a higher metabolism than the normal population, by sheer reason of being heavier and therefore using more calories to simply MOVE.

Jesus.

However, the recurring themes I see:

Aerobic exercise increases metabolism in the short-term, essentially immediately post-exercise. Though, some said it can increase anywhere from 24-48 hours post-exercise, though that assertion was more rare.
Strength training seemed to be more popular for increasing metabolism, mainly b/c it increased muscle mass, and muscles burn more calories throughout the day. Some comparisons were as much as 50 extra calories per day from strength training, vs. 25-30 extra from remaining aerobic burn (post-workout).
Green tea: something about green tea, not just the caffiene, increased metabolism, but only for the short-term (1 hour). they did a study with just caffiene, and with green tea, and something in the tea made a difference.
Eating more often: metabolism increases in the short-term immediately after eating, presumeably as a result of needing to digest food.
Eating more protein: again, more energy needed to digest protein, thus more initial metabolism boost.
Supplemements: there seems to be anecdotal evidence some supplements might help, but studies haven't been formal enough/deep enough. Includes spicy foods, CLAs, BCAAs, multi-vitamins, Chromium, Folate, etc.

So, I couldn't really find 8 reliable ones. I mean, yeah, I could throw in hot/cold extremes, etc. But, biggest recco has been to be more active. Darnit. Oh, also, started reading that exercise is much less important than calorie-reductrion in weight-loss, especially in "obese" patients. (ahem) Interesting article at Association for Family Physicians (see below)--also details that exercise is potentially less efficient in those overweight, especially initially, b/c lack of training keeps them from getting up to a rate that IS effective in weight loss....make sense?

Some interesting theories:

http://www.weightlossforall.com/metabolism.htm

http://www.tbfinc.com/metabolism.htm --can screw up thyroid and hormonal function?!?!?

The weightwatcher's stance:

http://www.weightwatchers.com/util/art/index_art.aspx?art_id=20801&tabnum=1&sc=801&subnav=Science+Library%3A+The+Physics+of+Weight+Loss

One of the articles they (WW) cite:

http://www.ncbinlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=14692598

here's my 8--very interesting :)

http://www.weightlossresources.co.uk/calories/burning_calories/boost_metabolism.htm

webMD

http://www.webmd.com/content/article/117/112435.htm

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