ladies club

Ladies club luncheon was yesterday and it was fun as usual.  They had a speaker from our area a retired colonel 57 yrs. that recently ran for congressman.  His topic was controversial regarding amnesty and immigration. The ladies club tries to keep us open minded but yet informed on what's out there.  After the meeting my girlfriend and I went on a short road trip to get vitamins and pantry items.  I came across fish oil for omega 3's DHA and EPA by Carlson made in Norway. It says to try a teaspoon (40 calories) mixed with food or try on salads. It has a lemon taste to it. I may try it on vegetables instead of butter or in a homemade vinaigrette.

Morning tea and also throughout the day

40 minutes Pilates Level 1 on Aero Pilates machine

10 minutes shoulder therapy exercises

28 g Whey Protein vanilla flavor mixed with water, 110 calories

Lunch

100 g Baby spinach

17 g Walnuts

18 g Cranberries dried unsweetened

2 tbsp Raspberry Walnut Vinaigrette, 80 calories

35 g Chicken breast

Snack

22 g Wheat Thins, 100 calorie packet multi-grain

200 g Vegetable juice, low sodium, 44 calories

Dinner

113 g Wild Salmon sundried tomato, garlic by World Catch, 1 packet

80 g Brown rice

80 g Peas and Carrots plus 1 pat butter

This is 982 calories: 102 grams carbs, 75 grams protein, 33 grams fat.

I use vitamins and mineral supplements on things I am low on.

I use Cron-O-Meter with my personalized percentages.

Today's food, protein:carb:fat 30:40:30     The goal is 30:40:30

morning drive

We took a drive around to look at the neighbors.  It is part rural and city with old and new homes and ranches.  We stopped to see new baby lambs in a tiny herd of sheep mixed in with a lama grazing.  I was hunting to see who owned the dark brown wild turkeys that roamed on to our property some time ago. No luck but we did see a variety of tiny herds of cows, sheep, emu, ostrich, some horses, white turkeys and a couple of pot belly pigs, a goat with herding dogs on different properties. For us, we have our cats and that's our happy family.

Morning tea and also throughout the day

40 minutes Pilates Level 1 on AeroPilates machine

10 minutes shoulder therapy exercises

28 g Whey Protein vanilla flavor mixed with water, 110 calories

Lunch

100 g Baby spinach

26 g Walnuts

29 g Cranberries dried unsweetened

2 tbsp Raspberry Walnut Vinaigrette, 80 calories

Snack

150 g Blueberries with a dash of Splenda

Contains Omega-3's and 27% of daily fiber in this portion, only 76 calories

Dinner

75 g Chicken breast pounded thin lightly breaded, prepared as Chicken Parmesan recipe

30 g Tomato sauce

25 g Mozzarella, nonfat and a dash of Parmesan on top

80 g Brown rice

165 g Broccoli

After dinner optional: CR Cocoa: 1 tsp cocoa, 1 tsp Splenda, cup hot water. This is 10 calories.

This is 909 calories with 101 grams carbs, 74 grams protein, 30 grams fat.

I use vitamins and mineral supplements on things I am low on.

I use Cron-O-Meter with my personalized percentages.

Today's food, protein:carb:fat  31:40:29  The goal is 30:40:30

Remember, if you get hungry... just eat more (but thoughtfully) *smile*.

shoulder dilemma

After much debate, I made an appointment to check out my shoulder. The doctor is an Orthopedic Surgeon for Sports Medicine. Diagnosis, an acute impingement in my left rotator cuff. A cortisone shot and exercise shoulder therapy.  He also had an exercise band and sheet detailing the exercises for the shoulder, I wanted to do it myself. If it does not heal in six weeks, then we discussed that I will go to therapy to have them work on my shoulder. Some of the exercises I already do within my Level 1 exercises on the Pilates machine. So I think I can work in the specific additional exercises at the end of the workout every day. The shoulder injury was caused when I used the handle grab with my left arm pulling myself into the passenger seat of the cab of our truck. My shoulder dilemma.

Morning tea and also throughout the day

40 minutes Pilates Level 1 on AeroPilates machine

10 minutes shoulder therapy exercises

28 g Whey Protein vanilla flavor mixed with water, 110 calories

Lunch

100 g Baby Spinach

15 g Walnuts

15 g Cranberries dried

60 g Avocado

20 g Chicken breast baked, leftover

CR 10 Calories dressing, mix 2 tsp brown spicy mustard, 2 tsp Splenda, 4 tsp Rice Vinegar

This is a nice sweet dressing I created, enough for this salad. You will like the taste. If you have had a honey mustard dressing before, taste this. This is my 'CR 10 Calories' dressing. For regular salad dressing add 4 tbsp light oil but add the calories.

Snack

125 g Plain Yogurt

80 g Blueberries, fresh fruit

25 g Granola Honey & Nut 

Dinner

96 g Baked Cod, only spices with no oil

100 g Brown Rice and sprinkle of parsley

100 g Broccoli with Balsamic

After dinner optional: CR 10 calories Cocoa: 1 tsp cocoa, 1 tsp Splenda, cup of hot water

This is 927 calories: 101 grams carbs,  76 grams protein, 31 grams fat.

I use vitamins and mineral supplements on things I am low on.

I use Cron-O-Meter with my personalized percentages.

protein:carb:fat  31:40:29 for today's food

whey protein

Are you curious about Whey Protein? Here is a link to an article on it. Whey Protein I incorporate  whey by drinking a whey protein drink within 1 hour after exercising.

firewood

Morning hot tea and zoom the day went swiftly by. I completed my daily exercise Level 1 Pilates. My shoulder only has pain if I carry a heavy purse on my shoulder, so it's better now. We had our chimney checked out and the screen on the hat had a build up and the smoke was not going through freely out. After talking with the chimney specialist, we decided to go back to the seller of the firewood. Carla would only change out our wood and no money back. We decided to have our wood exchanged for a new cord of seasoned dry oak. We bought from Carla originally a mix of pinion and oak. The pinion clogged the hat of the fireplace with a build up called creosote. Today during the fireplace service call, we bought Stage One by Rutland to burn occassionally in our fireplace to keep it relatively clean till we have it serviced next season.

Morning Tea
40 minute Pilates workout (AeroPilates machine)
28g Whey Protein mixed into 8 oz cold water

Lunch
100g Baby spinach
14 g Walnuts
18 g Crannberries dried
2 tbsp Light Raspberry Walnut Vinaigrette

Snack
30 g Bagel (light alternative) half a bagel, this brand 1 bagel=110 calories
16 g Hot Pepper Cheese

Dinner
110 g Pork loin roasted
78 g Broccoli with balsamic vinegar as dressing
145 g Baked potato firm sliced, with garlic and paprika spice
After dinner teaspoon cocoa powder in hot water and Splenda

This is 901 calories with 90 grams carbs, 77 grams protein.
I use vitamins and mineral supplements on things I am low on.
Protein:Carb:Fat 33:37:30

roaming wild turkeys

It's sunny today and the cats are frisky. Cruiser is out for his jaunt and Bandit is house bound shadowing me if he hears commotion. SD asked me to research how to make a french drain. I gave him the specifications to confirmed his thoughts on how to construct it for the garden in front of the guest house. Today I would like to tweak my Cron-O-Meter diary and checking numbers on food items for food combinations.

A couple of wild turkey's roamed the back end of the property. SD called me out to see them. They were very large dark brown and not the snow white turkey's from Lynn's place next door. I didn't want to close into their comfort zone, so we watched them afar. They wandered as a pair for a while then decided to leave. They jumped on the fence then down on the other side in a running sprint through the next property. They were very curious.

exercise: I completed my Cardio workout using the cardio jumb board attached to my pilates machine. It was vigorous enough and I felt my heart going and perspired. I may work in the Level 1 exercise to keep my injured shoulder flexible and workout the rest of my body.

food 715 calories 33:34:34 (p:c:f): I added into my cronometer diary a Whey Protein mix drink. I wanted to up my protein values without fat content. The mix tasted great in the vanilla flavor. I had my protein shake after my workout. Directions suggested to drink before or after working out to build lean muscle. I am not trying to bulk up but get my protein in and achieve lean muscle and tone. After tracking my protein numbers these last days, it would be wise to increase my protein. After morning exercising: Whey protein drink, Lunch: rather large salad of baby spinach, red onion, dried cranberries, walnuts, raspberry walnut vinaigrette Dinner: roast lean pork loin, sliced firm baked potato with a touch of garlic and paprika, balsamic broccoli. Today, I wanted to try to get a more balanced results in my numbers. Drinking tea during the day is also helpful in feeling full.

gardening: I cleared the raised vegetable planter 10 ft x 5 ft of the zucchini and tomato plants. It's time and they are done. It was a nice treat when they flourished and fruited. I have made many dishes using fresh tomatoes and/or zucchini.

fireplace

It's a cold Saturday morning and the weather should continue throughout the weekend.

Exercise: A no stress pilates Level 1 workout. I watched Marjolein on tv again as she demonstrated workouts while advertising the new pilates machine with extras. I finally intently listened to the the 10 week muscle gain and fat loss experiment. It seems she meant using the Cardio Workout on the jump board consistently three times a week for 10 weeks. I will then test that theory and include it starting tomorrow 3 times a week, in addition to the Level 1 which I do every day. Other than my exercise routine my activity is medium to low.

Home: I lit the fireplace this morning but noticed a smokiness behind the glass. SD told me to put the fireplace out until tonight. This evening we emptied the logs and the ashes. SD readied new wood and lit it. I noted I see alot of smoke rolling around inside. He said it was actually steaming due the wood is a little wet. Ah ha, I was taken to know that this was actually going on. I wonder, can you take back firewood that is slightly wet. When we bought it, Carla said she delayed delivery that morning until they sorted out the dry pieces for us. Carla said that she didn't deliver at 10am because they received wet wood and waited for more wood from their source. Can I still call her on it, even though it has already been 2 weeks? Quandary, what is the right action here.

Food: 812 calories, 26:35:39 (p:c:f), After exercising and a relaxing cup of tea the morning was peaceful. I had a big salad for brunch: baby spinach, red onion, walnuts, sliced apple and vinaigrette. For late supper we had beef and peppers with baby corn and brown rice. I usually cook brown rice on the stove and watch it every minute. Instead, I used the mini rice cooker and relieved myself of the extra work. After completing my food numbers, I think beef is not a good choice and I will go back to chicken or something else with less saturated fats. I do like adding apple slices to my salad but the carbs were high; but the choice of apples oppose to other high glucose food is not bad. Also, I am also thinking of eating my bread products i.e. muffins, bagels, in moderation. When SD toasted muffins this morning, it smelled so good but I thought white bread is not the best choice. When on CR it is good to have household participation because it would be much easier to succeed each day. I did convince SD to try brown rice tonight with dinner and that went over well.

OMG la buffet

It's nice to wake up with a nice cup of hot tea.

Exercise: Morning pilates completed. I still concentrate on my left shoulder as I go through the routine. The Level 1 routine strengthens but does not injure or pain my shoulder. There are shoulder exercises in the routine. Today when we were about, I reached to point at a sign with my left arm behind me I felt a pain. I do wonder when it will heal itself. When is it time to get it checked? With injury not apparent on the surface but in the muscle, do you just wait and see in a few weeks?

Food 875 calories 28:33:38 (p:c:f): OMG! This morning we left around 9:30 am and ran errands. I didn't plan well and didn't eat before we left. I was not prepared and should of bought South Beach Diet bars for my purse, just in case when I was grocery shopping the other day. I didn't want fast food and I made a silent pack to myself I would no longer even think of going there permanently. A t 2:30 pm SD mentions buffet. La Buffet! Is it OMG or can I really make wise choices there? Fortunately, we went to one we have been before. I was ravenous by 2:30 pm and my plan was to calmly think it out even if my stomach says feed me please! I told SD I want a salad really bad first off. So here's what went down. First course: salad leaf greens and fresh mushrooms with a teaspoon of sunflower seeds topped with french dressing (carefully 1 tbsp.). Second course: protein on my mind. I went for chicken cooked two ways: baked and one sauteed, one baked mussel, two fried shrimps. Third course: steamed broccoli and carrots, mango cubes, pineapple chunks no syrup. Dessert: almond cookies. The result is, I have already calculated 875 kal or 28:33:38 on Cronometer for the day. I am still working on my numbers for nutrition and getting closer to my goals. I did very well for an off the cuff place to eat at.

When we arrived home I caught up with Cruiser and Bandit. Such good cats. The fireplace is flickering and now is time to warm up by it with a cup of tea.

new day

I am enjoying my morning tea and feeling good that it is starting off well.

Exercise: This morning I completed my pilates routine. I had hurt my left shoulder when I grabbed the handle in the passenger side of the car cab incorrectly. I should have used my right arm then lift to get into the passenger seat since it sat high. Working through the exercise I am stretching it gently and strengthening the shoulder and arm. It is feeling more balanced as I move my arms when I casually walk through. The pilates machine workout makes me feel my body is more aligned and feeling better.

Food total 865 calories 25:41:34 (p:c:f): Tea all day; Brunch: Alternative bagel 110kal with jalapeno cheese slice; Snack: spinach salad with avocado, red onion, walnuts, dried cranberries, vinaigrette; Dinner: broiled pork loin, baked potato, broccoli. I still wonder if bread of any kind is at all good, even if it is an alternative bagel for 7 grams fiber's sake? I am compiling my cron stats and convinced I should supplement with various vitamins. I have a fiber supplement order to be received in a couple days.

Around the property: Early morning walk through. SD and I did upkeep on the filter on the 11,000 gallon water tank. Cruiser had his early morning jaunt to next doors property (horses, white turkeys, hens, goat or maybe I heard sheep and anything there might be there. One neighbor was still partying this morning well into noon with their music drifting by for New Years. Building a fire for this evening, should be warm and cozy.

2009 happy new year!

Happy New Year! I hear the whistle of fireworks going off and of course fun going on outside. I feel happy and it's nice to ring in the New Year feeling so. The sights and sounds of celebration continues around the world today.

I was just watching on tv Marjolein and her new pilates machine. It was nice to see her workout on it. I found some new exercises for strengthening and new moves for core training. It's true the pilates machine is a gentle yet body balancing and strengthening apparatus. Marjolein had said that after 12 workouts with diet you can achieve a leaner body mass and core & body strengthening. She said it was an independent study. I will look her up on her website lighter living.com. She also said that she had a wonderful stretch exercise that I will study to see if I would like to incorporate in my exercise routine.