Tuesday's Food Log

Morning Everyone! Looking like another nice day shaping up out there ! B 3oz's meatless lasana S String cheese stick L 3oz's grilled pork S Small peach D Cube steak with grilled peppers Decaf and water to keep hydrated and Nordic Trac for a bit of "Cardio" . Great visit with Dr. Nazdam. Got a big from him so am set till next year. Hope everyone has a great day!

EXERCISE done! 2 Miles Leslie Sansone Walking/Resistance Band Tape, 30 mins. 16 oz water while exercising. FOOD B - 1/4 c protein oatmeal, 1/2 c cottage cheese, 1/3 sliced banana S - HB egg WATER WATER WATER L - 3 oz chicken breast (baked no skin), raw veggies, 1 tbls dressing WATER WATER WATER S - Protein Shake (25 gms protein) with low fat milk with added calcium. D - Not sure... signing class tonight. Soup perhaps after class. MORE WATER? S - 4 oz yogurt with calcium. FYI: Do any of you remember the "ripped" guy at the walk? The youngin' who helped us stretch prior to walking? The one who bared his chest? Well, I did find out that he does lift weights (kind of a no brainer), BUT, most of his exercise comes from CARDIO. So I thought I would throw that out. That a lean strong body can come from lots of cardio with some added strength training. Happy Trails...

Hi T I pasted what my friend emailed me Top 10 Cardio Exercises 1) Running Running is one of best activities you can do. It doesn't require special equipment (except some quality shoes) and you can do it anywhere. Best of all, you burn serious calories, especially if you add hills and sprints. A 145-lb person can burn 300 (at 5.2 mph) in 30 minutes. The downside is, it takes lots of practice and you should watch your knees and ankles for any discomfort or pain. 2) Cross-Country Skiing Whether you're on a gym machine or swooshing over miles of snow, cross-country skiing is an incredible cardio exercise. What makes it so great is that it involves your upper and lower body, which means it doesn't take much to get your heart rate soaring. A 145-lb person burns about 330 calories during 30 minutes of skiing. The downside is: it's HARD. Take your time and ease into it. 3) Bicycling Outdoors or indoors, cycling gives some great cardio. Using all the power in your legs, you'll increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is. 4) Elliptical Trainer The elliptical trainer is a great way to build endurance while protecting your aching joints from high impact activities. Plus, if you use one with arms, it's just like using a cross-country ski machine. The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement. A 145-lb person burns about 300 calories in 30 minutes. 5) Swimming Swimming, like cross-country skiing, is a full body exercise. The more body parts you involve in your workout, the more calories you'll burn. Spend 30 minutes doing the breastroke and you'll burn almost 400 calories. Best of all, your joints are fully supported so you don't have to worry about high-impact injuries. It's also great cross-training for other cardio activities. 6) Step Aerobics Step aerobics has yet to lose its luster for many gym-goers and it's a good thing. Step is one tough workout that targets your legs, butt and hips while burning almost 400 calories in 30 minutes (during high intensity sessions). Though it might look complicated, step is easy to learn if you start with a beginner class or video. 7) Rowing This is an often overlooked machine in the gym because most people are confused about how it works. Vigorous rowing can really get your heart rate up while working your arms like crazy. Plus, it's probably not something you do very often which means you'll burn even more calories. In 30 minutes, a 145-lb person can burn about 300 calories. That's if you do it with a little oomph. 8) Rock Climbing Rock climbing burns a whopping 380 calories in 30 minutes, but this isn't an activity for the faint of heart. Though you use strength and power with your arms and legs, rock climbing has a high learning curve and requires lots of special equipment and techniques so you don't hurt yourself. Mental strength is a plus! 9 WALKING If you put a little oomph into it, walking is a great exercise, burning about 180 calories in 30 minutes. Adding hills, sprints or even a few minutes of jogging can increase the amount of calories you burn. Make sure you walk briskly--pretend you're trying to catch a bus--and keep you head up, back straight and swing your arms. 10) Handball Okay, I'm not just putting this in here because my husband plays handball (and very well, I might add). Similar to racquetball (but without the racquet), the side-to-side sprints will get your heart rate up as well as strengthen your legs. The learning curve is high, so plan on practicing a lot before you can even hit that little ball. A 145-lb person burns over 400 calories in 30 minutes.

Hi All - So very sorry I wasn't able to go to the walk - it sounds like so much fun! I'm glad the weather held out for you all! I have bronchitis and so does my son - My husband had it last week - he just finished his antibiotic - me and Nathan are just starting ours! B - Protein Shake 32 ounces of water so far today! L - 1/2 omellete D - Meatloaf, baked potato and brussel sprouts S - ?? Be well! Tammy

Hello Everybody I want to say thank you for asking Where I was last SAturday but I had take care of something last Saturday and could not able to be there. Sorry about that but I am so glad to hear all of you had great time there! a cup of lower sugar orange juice ( need vit C) B-lower sugar instant oatmeal waterload L cold shrimps with dip of sauces S waterload D pork with green beans S simple smart milk and water load ran for 2 miles outside during my lunch with beautiful weather! Kathy K

There you go!