7 years ago- Posts
Day 1
weight 300
goal 150
mini goal 275Decaf coffee with vanilla stevia and 1 TB benefiber
4oz LF greek yogurt with vanilla steviaprotein shake with 1/2 c lite coconut milk, 1/2 c almond milk, 1TB benefiber, 10 fresh strawberries, 1 scoop protein powder
2 c salad greens, 1/2 tomato, 1/3 c shredded carrot, 1 stalk celery, 1/2 bell pepper, 3 oz wild caught tuna, 1TB vinegar, 1 TB EVOO, 1 TB water, 1 clove garlic crushed, 1 TB fresh sweet basil
1/2 bell pepper and 2 TB garlic hummus
cod poached in seafood broth with a dash of bay seasoning, zucchini crisps, 1 c cooked carrots, fresh bosc pear
Exercise: water aerobics
Water – I’ll get as close to 100 oz as I can.
Inspiration:
“There is no outside force holding you back. You are holding you back and you are blaming it on someone or something else. The way you are able to continue holding yourself back is by maintaining the illusion that you’re a victim. Once you realize that illusion, you will naturally and easily move forward. In fact, it is easier to fulfill your best possibilities than it is to avoid them. So let go of the blame and watch the limitations drop away. Certainly there will always be challenges that hold you back. For each challenge provides you with a pathway through which you can move toward fulfillment. It is your very nature to accomplish. Lovingly accept your destiny, and allow that accomplishment to be manifest through you. Set yourself free to follow your purpose. Set yourself free to truly live.” Ralph Martson
Day 2
Decaf coffee with vanilla stevia and 1 TB benefiber
10 almondsprotein shake with 1/2 c lite coconut milk, 1/2 c almond milk, 1TB benefiber, 10 fresh strawberries, 1 scoop vanilla protein powder
2 c salad greens, 1/4 chopped tomato, 1/3 c shredded carrot, 1/2 stalk celery, 1/3 bell pepper, 3 oz chicken breast, 1TB vinegar, 1 TB EVOO, 1 TB water, 1 clove garlic crushed, 1 TB fresh sweet basil
1/2 bell pepper and 2 TB garlic hummus
leftover cod poached in seafood broth with a dash of Bay seasoning, zucchini crisps, 1 c cooked carrots, fresh bosc pear
Exercise: water jogging
Water – I’ll get as close to 100 oz as I can.
Yesterday was pretty easy…food wise. I’m sore in the legs today. But I slept soooo good. I’m still working to increase water. Its so much easier to have food already prepped. When I made lunch, I made 6 salads. When I cut the celery and pepper, I cut it all up for snacks. I bought precut onion for the salad. I made 2 servings for dinner. Water aerobics was challenging and I was watching the clock the whole time.
Inspiration: Imagine: How many of the obstacles standing in your way are the product of your own imagination? What have you convinced yourself that you can’t do? What limitations have you come to believe in? Your mind is very powerful and effective. Is it working for you, or against you?
Day 3
Coffee
yogurt
HB egg with peach
salad with chicken
apple with almond butter
ground beef patty, green beans, carrots, MG crackersExercise : Water aerobics
Water – I’ll get as close to 100 oz as I can.I was so sore this morning but I went to the gym just the same. Hair of the dog…as the saying goes. I have a fitness tracker and although it may not be that accurate I am burning a ton of calories. I hope it shows on the scale. Maybe I should do a mid week weigh in. I am taking my mom to the eye dr. for a shot. Ewwww.
Inspiration: There is no limit to what you can imagine. And with commitment, with effort, what you can imagine you can become. Put your mind to work for you. Believe that you can do it. The world will tell you that you can’t. Yet, in your belief you’ll find the strength, you’ll find the ability, to do it anyway.
Day 4
Coffee
HB egg with grapes
cottage cheese
salad with turkey
bell pepper & hummus
5 oz meatloaf made with 1 zucchini shredded, 5 egg whites, onion, bell pepper and blueberriesExercise : ? maybe rest
Water – I’ll get as close to 100 oz as I can.
I am sooo achy this morning. I think I need to rest my body a bit. I may take my dog for a walk though, and see how far I get. This heel/ankle surgery has been a beast. And if that doesn’t get to me, my back will pitch a fit. That’s why WA and WJ are so good for me. I need to go grocery shopping for my mom and pick up Rx and take some donations over to the church. I’m also trying to get ready for a garage sale for some future date. Oy, I have junk! But just like I am getting rid of fat, I am getting rid of the crap in my house.
Inspiration: Success requires both urgency and patience. Be urgent about making the effort, and patient about seeing the results.
Day 5
B: coffee, yogurt
S: protein shake
L salmon, peas, fruit compote
S Pepper and hummus
D Salad with tuna, blueberriesWater: 100 oz
Exercise: Water jogging
Food for thought: The fundamental challenge of achieving anything you wish is first to convince yourself to do it. Once you are totally convinced of its value, you’ll find a way to get it done.
The most amazing aspect of this diet is the lack of real hunger. The hardest is no starchy foods. Its not that I miss it consciously but unconsciously I try to fill out my meals with them and then I have to catch myself. Hopefully this is a habit I can break.
Day 6
Coffee
HB egg with grapes
cottage cheese
meatloaf, salad, pear
celery & hummus
almondsExercise : cleaning
Water – I’ll get as close to 100 oz as I can.
I’m getting ready to have a garage sale and digging out all the junk. Went thru table linens, kitchen, laundry rm and the worst coat closet. I have 6 bins and 12 bags. It felt like work.
Food for thought: Just because the road ahead is long, is no reason to slow down. Just because there is much work to be done, is no reason to get discouraged. It is a reason to get started, to grow, to find new ways, to reach within yourself and discover strength, commitment, and determination. The road ahead is long and difficult, but it’s filled with opportunity. Start what needs starting. Finish what needs finishing. Get on the road. Stay on the road. Don’t give up.
Day 7
Coffee
apple with almond butter
Sirloin, green beans, broccoli, blueberries
celery & hummus
salad with turkeyExercise : cleaning out
Water – I’ll get as close to 100 oz as I can.
Today I went to church. Then out to lunch and tried to be as good as possible. I continued with my garage sale excavating and got 6 more bags from the office. And I haven’t gotten to the closet yet. Geesh! I am excited to weigh in tomorrow morning.
Food for thought: Achievement does not require extraordinary ability. Achievement comes from ordinary abilities applied with extraordinary persistence.
Day 8
SW 300
CW 288
MGW 275
GW 150B coffee yogurt
S protein shake with apple and cinnamon
L salad with turkey
S hummus and peppers
D shrimp, carrots, sliced tomato, apricotsW I can get 96 oz down in a day. that’s 6 16 oz bottles as long as I take them everywhere.
E Water Aerobics
Yay!!! This is truly amazing. And it is so needed to see me going in the right direction. I know most of it is water weight but there’s got to be some fat loss in there some where. Its so encouraging. we’ll have to see what next week is like and that will give me a better idea of the normal loss to expect. Until then, Yahoooooo!
Food for thought: Be appreciative of what’s right with your life. In your gratitude is power to make it even better.
Day 9
Coffee yogurt
apple with almond butter
shrimp and green beans
celery & almond butter with cranberries
salad with turkeyExercise : cleaning garage
Water – I’ll get as close to 100 oz as I can.
Today is the day I clean out the garage. Yikes! There’s so much to deal with. Homeless ministry stuff, my mom’s stuff, stuff to donate and my stuff. Its 2 1/2 car garage but barely fits one car. Better get started!!
Food for thought: Today is an opportunity to do something positive. Today is your chance to add new value to your life and to your world. Make the commitment to fill this day with meaningful richness and purposeful effort. This is your day to live, so do so with vigor and enthusiasm.
Day 10
B coffee yogurt
S protein shake
L salad with shrimp
S hummus and peppers
D pork loin cooked in sauerkraut, sliced tomatoes, peachW I can get 96 oz down in a day.
E Water Aerobics
I have dr. apt for my back. I have to get some relief from the pain and spasms. Then I’ll probably get some blood work done. Stop for Rx for my mom. Then bring her over to work on the donations bin for the shelter (dom viol). Gonna put some nice packages together for the ladies. I’ll pick out some games and puzzles too.
Food for Thought: The way to transform your immense inner value into outer riches is by giving it freely and authentically to others.
Day 11
B Coffee, yogurt
S apple with almond butter
L Salad with shrimp
S peppers & hummus
D pork loin sauerkraut sliced tomatoes, pearExercise: cleaning out
Water I can get 96 oz down in a day.
I saw a new number on the scale!! Dr. apt for mom – renal specialist. I’ll probably be taking lots of naps today as I start the muscle relaxer Rx. I wonder if pain begets pain like if the back pain makes the sore muscles hurt more? I’ll try the TENS unit again today and call the PT and schedule appt.
Food for thought: If you so choose, even the unexpected setbacks can bring new and positive possibilities. If you so choose, you can find value and fulfillment in every circumstance.
Day 12
B coffee yogurt
S protein shake with blueberries
L salad with chicken
S hummus and peppers
D Chicken breast, green beans, apple
W I can get 96 oz down in a day.E Water Aerobics
Well its not good re my back. Arthritis and degeneration. Got some muscle relaxers and referral to PT and acupuncturist and another clinic for hydrotherapies and other adjunct treatments. Today’s FFT is very apropos. One thing I noticed about my weight loss is that if I have a pretty good volume of food the next day I show weight loss on my scale. Its almost like the body won’t release the weight until it knows there’s more food coming.
Food for Thought: If something goes wrong, don’t whine about it. Have a spine about it. Adjust, adapt, and move forward.
Day 13
B coffee yogurt
S frittata and raspberries
L salad with chicken
S hummus and peppers
D Pork loin, peas, apple
W I can get 96 oz down in a day.E More sitting around with pain.
The pain sure drops my activity level. And that muscle relaxer for nighttime is so strong I am still loopy this morning. The agenda today is laundry and anything else I can get down. I can’t stand for long so it my talk an hour to do the kitchen!
Food for thought: Sure, it’s easy to be upbeat when everything is going your way. Anyone can do that. It is far more important, however, to take a positive approach in circumstances that most people would view as negative.
Day 14
B coffee yogurt
S frittata and blueberries
L salad with chicken
S hummus and peppers
D Pork loin, carrots, grapes
W I can get 96 oz down in a day.E More sitting around with pain.
Yuck! Not only do I have pain, I think the pills are affecting my gut. I’m going to cut back by doing 1/2 a pill 4 x day. Thank goodness I prepped a lot of food ahead of time. The loin roasts were on sale BOG2. Anyway, no church for me.
Food for thought: You may very well have good reasons for resentment, frustration and anger. But that doesn’t mean those negative responses are good for you, or that you must choose them.
Day 15
SW 300
CW 286
MGW 275
GW 150B coffee yogurt
S protein shake with peaches
L salad with turkey
S hummus and peppers
D shrimp, carrots, sliced tomato, pearW I can get 96 oz down in a day.
E Water Jogging
Yay!!! This is exactly what I should have since I have been sidelined with back pain. And it has improved since I have rested these past days. There’s no water aerobics class at the gym today but I will go do my water jogging. Although its not as vigorous as the class, it is movement and I can quit if I start to feel pain. The WL will eventually be enough to take some pressure off the spine and that will give even more relief.
Food for thought: When you are happy, be thankful and your happiness is greatly multiplied. When you are feeling down, be thankful and you’ll soon be feeling much better.
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