Tuesday cafe and cardio...

So many things to do so little time.  

 My doc visit yesterday was very good. Scale in his office showed 160.4  down from 178.9 app 3 months ago...  I also thank him for support and the wake up call "you are obese, you need to loose weight" words.  That was my last piece of motivation I needed.  Sometimes some off us need to hear things like that to have a wake up call. 

Today I have a visit with back doc - my left leg is killing me on and off for 1.5 years and as before their pain would come and go - now it is there all the time, better or worse.  It starts affecting my left hip and this is also final wake up call.  I lost weight, go to yoga, chiro, massages and acupuncture - but it is no longer enough to keep the pain away.  Maybe at some age living = pain?  Hope not.

Beside that life is busy.   We plan to go on vacation  in September - Colorado. Then in late October I plan to attend a trade show in Alaska  - never been there - so I am really looking forward to it.  We also have a show in Costa Rica. But I'm still waiting for my passport so can't plan to go to this one this year. 

Eats today:

I woke up at 4 am starving so I ate some sausage ...followed by chocolate (homemade).

Now: 

Coffee  w Miralax.. 

Green tea, water

More of same...

Protein cookies, more coffee

Protein shake after yoga

D: not sure.... But some proteins and veggies....

LNS: nuts and chocolate...

Yoga after work. 

Homemade chocolates: AKA - "Fat Bombs"

Stick of fat (I use coconut oil - some refined some regular, butter is good - but I have allergies)

1-2 TBS of cocoa

Pinch of salt, sweetener - I use stevia (to taste)

Warm up the fat - add cocoa and salt and sweeteners taste and adjust as needed. 

When this mixture is well blended (don't burn it - use double boiler) I add chopped nuts and seeds + use some finely ground chia seeds (but it will be more gritty - not smooth, ) sometimes I add some protein powder ... 

Put that in small molds or spread on parchment paper and freeze.  Once solid remove from forms and store in a freezer.  Use premesured portion. (To calculate total calories I measure all ingredients and divide by number of portions. - that's why I like using small silicone forms)

Nuts and seeds: I like using walnuts, pine nuts,  chopped almonds, chia seeds, hemp seeds, coconut flakes...(that makes great chocolte macaroons) et****ep my nuts in a freezer and use variation at a time.  

 It is not a low calorie food - but has only as few carbs from nuts and cocoa - so it does not affect my blood sugar. 

I hope there's no corelation between living = pain. I am finding out that this getting older business is not for the faint of heart. shhhhheeeshhh.. It sounds like you've got a lot of stuff going on but it also looks like you've struck a balance in your life. That is so crucial.

Changing up the timing on my plan just a bit....starting the day with a small "breakfast" before I even start getting ready for work. I updated yesterday's post about my visit with the trainer. He really gave me a ton of good advice/information & reminders.

Today is looking like:

breakfast# - 6:30:   slice whole wheat toast with peanut butter

commute: small coffee

breakfast #2 - 9:30: Egg white mcmuffin (1/2 the muffin)

Lunch - 12:30 - Frozen entree

snack: 3:30 - nuts & string cheese

Dinner: 7 - Chef's salad

lns: cottage cheese & raisins

Today is cardio day so I'm planning a walk at lunch time and another when I get home this evening. Not sure that the weather will cooperate with the later. Yall have a great day. Remember to drink tha****er and take those vitamins.

- Iris

Congrats on the weight loss/doc visit.  Hope you find some kind of relief for leg.  I've had sciatica for a few years....went away after losing 100#, came back after putting 15 back on?!  What's up with that?!?!

today:

coffe  + miralax

B- planned 2 eggs, 1 slice cheese, 3 slices of low sodium, low fat bacon, but only able to eat half

S- the other half of my breakfast

L - planning small salad w/low fat/sodium ham and turkey

D - making pork spare ribs

S- ?

went to the gym this morning for 35 minutes on the arc trainer...said I burned 445 calories...I'll count it as 350.

Back to work tomorrow.

Congrats on the great weight loss. 

Those homemade chocolates sound awesome.  I might try that!!

Today's food for me:

Coffee

Breakfast:  single egg omelet with feta cheese, roasted red peppers and green onions

Coffee

Lunch:  Black bean burger with fresh salsa and homemade guacamole

I plan to have a snack soon....probably some nuts or greek yogurt

And I have a dinner meeting at a local restaurant.  I'm glad I'm thinking about it now, as I'll go check out the menu online and pick out my best option.

I am also going to freeze up some banana slices that I will eat with a little peanut butter tonight for my night time snack.

For some odd reason I've never thought to put feta with eggs. hmmmmmm.......

I love it with spinach and mushrooms too....just didn't have any to throw in my eggs today!!!