Thursday cafe and cardio

I have been getting emails from the Mayo Clinic diet team several times a day.  I am reading what they say and  I am aiming for 1/2 fruits and/or veggies, 1/4 protein and 1/4 whole grain starches at every meal and snack.  Time will tell if I can do this and if it will work. They said the fiber from the fruits, veggies and whole grains will make me feel fuller.  I ate the fritata this morning and feel very good. I skipped the pancake because I didn't want it after the fritata.  Perhaps the fritata was too big. The mid morning parfait was about 2 cups and again I feel very good. Lunch was filling again.  I decided to use 1/2 cup peas and corn for my starch rather than whole grains and it worked well.  I worked for a couple of hours in the garden (weeding and mulching).  I ate my mid afternoon snack of Waldorf salad with veggies and crackers and I again feel full.  Supper was filling and held me until my 9 pm snack after which I will go to bed and see if I can sleep all night.  HOpe you all had a great day and a good weekend.  Tri

B: Fritata: Brussel sprouts, asparagus, onion, salsa, egg beaters, rf cheese and a spoon of Greek yogurt 220

S: parfait: nectarine, 1/2 cup Greek yogurt and 3/4 cup whole grain cereal (1/4 c Bran 1/2 cup Cheerios) 220

L: Soup: broth, non starch veggies, 2 oz. chicken breast, peas and corn 250

S: salad: 2 oz. chopped chicken breast, 1/2 chopped small apple and 2 walnuts with light Miracle whip and Greek yogurt on cucumber slices and stuffed into an Italian tomato and 4 whole grain crackers 250

D: turkey meatloaf, 1/2 cup brown rice pasta, pasta sauce 350

S: salad: 2 oz. chicken breast, 1/2 apple and 2 walnuts with light Miracle whip and Greek yogurt on 4 crackers, cucumber slices and an Italian tomato 250

1540

Morning everyone!

my goals for the next month is to post on here daily and to stay away from the scale for a month and see how I am after that!

B: protein shake made with 1/2 cup oj, water, frozen berries, vanilla protein powder

S: veggies and hummus

L: chicken bites and 1/2 avocado

S: cherries

D: 1 smokie, peppers, 1/4 cup of couscous

S: 1/2 cup of chocolate milk

cardio

gym at lunch, do 10 mins stepping machine as warm up then weights mixed with jump rope

run with friend and gym after dinner tonight

have a great day everyone!

One month with no scale while trying to lose would not work for me.   I NEED to see that what I am doing is working...or not.. One week -maybe.. one month - no way. 

I admire your conviction...

I know it is a bad habit, but I weigh myself at least once a day too.  The scale fluctuates all the time.  I lose a pound and gain 2 the next day and then lose the 2 lbs. again.  I could miss losing a pound of even worse gain a lb. if I weigh myself less.  I don't worry about the gains and focus on the success when I lose a new pound.  It seems to be coming off 1/2 lb. a week or so.  Like you said the other day...it is generally moving in the right direction so I am happy. Tri

hah thanks we will see how long I go!

I find the scale is doing 2 things in my mind, if I'm up I'm getting the well I'm up already so lets blow today too.. and then if I lose I think wow I did a good job, I deserve a treat.

Trying to change that mindset right now so I think if I remove the pressure of the scale it will help me, I will have my accountability here and I will also be able to tell based on my clothes and how they fit and how I feel

I am on a different mind set now. 

If I see gain - I mentaly go back a day and try to identify what caused it - I.e 2 glasses of wine,  or too many berries... Or realised that I did not "go" for 2 days (stupid iron) and taking action the same evening (extra Miralax) and eat light food to make sure my intestine keeps moving (can't afford any more blockage or pain or surgery) . I have to make sure my guts work. 2 years of frequent pain thought me not to ignore that. 

Gaining weight with no reason - means ...the gut is not working right. 

Gaing weight because I gasd 2 glasses of wine and chips and dip and ....more food ( wine triples my pouch capacity and appetite) ...teaches me not to do that. 

Good Morning!!! It's my Friday..company coming in tonight and a beach weekend ahead of me. I'm beyond excited.

I'd love to crawl back into bed right now . It's one of those thunderstorm kind of mornings so I've got a half of a headache. Even the dog didn't want to get up and go out this morning. It'll get better as soon as the sun comes peaking out from behind the clouds.

It's the boss's birthday today so we've got lots of eating to do today...Blueberry baked french toast for Breakfast, BBq chicken salad for lunch and cupcakes (or cantaloupe) for the afternoon. I'm learning that portion control is the secret to these events. I can still be a part of the festivities and enjoy the conversations but not feel guilty later because I overate on the free food. Why is moderation such a difficult concept?

Exercise today is a combination of a short walk during lunch and a marathon house cleaning session before company arrives. I've got the morning vitamins in and I'm working on the water. I think I'll be much more compliant on taking my evening meds & vitamins now. That's when I'm taking my Paxil and I really think I like it.

Yall have a great day!

- Iris

I totally agree with the potion control...that's my goal. I use too big a plate. I remember them telling me to use a salad plate rather than the dinner plate I've been using. So Iris, do you live right by the ocean?  No wonder you have company all the time.  How beautiful a place your town must be.  Good luck with the party weekend and have a great time.  Take care, Tri

Hopefully this link will work, if not google Point Harbor, NC and you'll see just how close to the beach we are. 5 minute drive to the ocean. 2 minute walk (on a day I'm moving slow) and I'm in the Currituck Sound swimming at the neighborhood boatramp. It's a wonderful place to live.

https://maps.google.com/maps?q=point+harbor+nc&ll=36.087118,-75.775108&spn=0.229171,0.308647&hnear=Point+Harbor,+Currituck+County,+North+Carolina&gl=us&t=m&z=12

I couldn't get the link to work so I googled Currituck sound images.  Beautiful ocean, water fowl, sunsets...  My big girl lab loves to swim in the Great lakes.  She has swam in Michigan, Huron and Superior.  She is hunting stock and was born in Horricon Marsh, WI.  We don't hunt but she would have loved to when she was younger.  Currituck  looks like a beautiful place to live.  Thanks for sharing. Tri