ice cream

We had errands to run today. So today's outing included a scoop of ice cream.  I wanted to work it into the food diary and yes I did do that. CR lifestyle does not incumber my food choice, I just work it in. Especially if it is something fun that I can work on having.

Today's food diary

Morning tea and also throughout the day

1 cup coffee sometime during the day

20 minutes Pilates Cardio rebounder, pilates machine

28 g Whey Protein mixed with water after workout

Lunch

100 g Spinach fresh

115 g Tomato wedges

15 g Cranberries dried

11 g Walnuts crumbled

1 Hard boiled egg

2T Raspberry Walnut Vinaigrette

Snack

1 Scoop Pecan Praline ice cream

Dinner

100 g Chicken Caciatore lite version

100 g Egg noodles

100 g Cauliflower

Snack

74 g Blueberries

145 g Almond Breeze

Nightcap

1 T Cocoa plain with Splenda, CR Hot Cocoa 20 calories

This is 1,000 calories: 107 grams carbs, 78 grams protein, 34 grams fat

Vitamin D: Almond Breeze and gardening outside with hat, sunscreen

Vitamin C 100% and 97% Omega-3 and 45% Omega-6

Meals and snacks are at 2 to 3 hours

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

Today's food=> 30:40:30  protein:carb:fat

grocery lookout

Seeking the best for less so I added the Grocery LookOut to my blog.  I have found being cost effective in shopping makes staying on CR easier.  I have frequented the Costco warehouse stores in our area within 5 to 10 mile radius.  There is a membership fee to join but the cost savings is tremendous over the year.  Groceries at the nearby regular grocery stores have smaller container quantities and it makes it expensive for small 8 oz fruit cartons opposed to a 5 lb. bag of blueberries. Fresh strawberries at $5.99 for 5 lbs is a great buy and if I can find it cheaper the better. It's nice to see Costco rotates seasonal fruits and vegetables plus the usual staples you like to munch on. There are many items to find there.

Today's food diary

Morning tea and also throughout the day

40 minutes Pilates Level 2 workout, pilates machine

28 g Whey Protein mixed with water after workout

Lunch

100 g Spinach fresh

130 g Tomatoes 

20 g Cranberries dried

12 g Blue Cheese crumbled on top

2 T Raspberry Walnut Vinaigrette, 80 calories

Snack

100 g Strawberries

Tall cold glass of Ice Tea

Dinner

84 g Chicken Mornay with Parmesean sauce

served over broccoli

155 g Broccoli

Snack

134 g Blueberries

125 g Almond Breeze

This is 1,000 calories: 107 grams carbs, 79 grams protein, 34 grams fat

Vitamin D: Almond Breeze and gardening outside with hat, sunscreen

Vitamin C at 211% Vitamin E at 83%

Meals and snacks are at 2 to 3 hours

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

Today's food=> protein:carb:fat  30:40:30

today's view

I believe exercise should be part of a daily lifestyle.  I choose Pilates as mine. Pilates strengthens your core and lengthens your muscles.  Using coordination and breathing exercises pilates also relaxes your mind.  Exercises strengthen and lengthen your muscles during the routine and at cool down.  Here are some exercises to try out.  I use my weight with 2 resistance bands on these exercises: bicep and pectoral curls.

Here is my Aero Pilates Machine

Here is a great bicep exercise=> Rowing:Bicep Curls



Here is a great pectoral exercise=> Rowing:Pectoral Pulls


I do my Pilates Level 2 exercises one day then Pilates Cardio the next. I try to jazz it up by using different resistance bands or different Levels 1 or 2 that day.  

Today's food diary

Morning tea and also throughout the day

1 cup coffee sometime during the day

20 minutes Pilates Cardio rebounder, pilates machine

28 g Whey Protein mixed with water after workout

Lunch

100 g Spinach fresh

21 g Walnuts

20 g Cranberries dried

2 T Raspberry Walnut Vinaigrette, 80 calories

1 Hard boiled egg

Snack

135 g Blueberries

175 g Almond Breeze, source of Vitamin D

Dinner

95 g Chicken Teriyaki

100 g Brown Rice

100 g Stir-fry veggies mushrooms, red bell pepper, broccoli

Snack

120 g Strawberries

1 T Cocoa, CR Cocoa mixed with hot water

This is 1,000 calories: 108 grams carbs, 78 grams protein, 34 grams fat

Vitamin D: Almond Breeze and gardening outside with hat, sunscreen

Omega-3 vitamins at 156% and Omega-6 vitamins at 71%

Vitamin C at 163% and Vitamin E at 90%

Meals and snacks are at 2 to 3 hours

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

Today's food=> protein:carb:fat  30:40:30

treadmill stress test

I had my Treadmill Stress Test this morning to check my heart.  The office had the most innovative and up-to-date technology. After my treadmill results the cardiologist Dr. said my heart is good and cleared me for exercise.  The assistant and doctor said I am very fit due to exercising every day.  Here are the stats Blood Pressure BP and Heart Rate HR

Stats taken prior to going onto treadmill stress test.

Supine (laying down) BP 108/70; HR 66

Standing after laying down BP 90/64; HR 78

BP and HR on Treadmill slowly working up to running

Stage 1, 10% grade 3 minutes BP 120/68; HR 96

Stage 2, 12% grade 6 minutes BP 130/64; HR 124

Stage 3 14% grade 9 minutes BP 146/64; HR 160

Stage 4 16% grade 9-1/2 minutes BP 146/64; HR 171

Stage 5 16% grade running 3 minutes BP 146/64; HR 172

Recovery Resting Rate sitting down BP and HR

1 minute after Treadmill test BP 138/50; HR 146

3 minutes after Treadmill test BP 120/40; HR 116

5 minutes after Treadmill test BP 100/50; HR 108

Today's food diary

Morning tea and also throughout the day

1 cup coffee sometime during the day

Exercise routine after doctor's appointment returning at home

20 minutes Pilates Cardio rebounder, pilates machine

28 g Whey Protein mixed with water after workout

Lunch

100 g Spinach raw

10 g Walnuts crumbled

25 g Cranberries dried

2T Raspberry Walnut Vinaigrette, 80 calories

85 g Salmon canned by Kirkland

Snack

100 g Blueberries fresh

4 Almonds

Dinner

113 g Tilapia Lemon Piccata by World Catch

100 g Brown Rice

100 g Broccoli

Snack

111 g Blueberries

100 g Strawberries

1 cup CR Cocoa, 1T Cocoa mixed with hot water

This is 1,000 calories: 108 grams carbs, 79 grams protein, 34 grams fat

Vitamin D: Almonds and outside gardening with hat, sunscreen

Meals and snacks are at 2 to 3 hours

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

Today's food=>  protein:carb:fat   30:40:30

easter sunday

This is Easter Sunday and it's sunny and the air is cool and fresh. I worked out early this morning and am appreciating the solitude right now. I'm glad it's part rural here where you can see and hear nature which has a calming affect in my life here. I will be walking around the backyard which is 2 acres looking at my fruit trees and my new container garden in front of my green house.

Today's food fair to Easter

Morning tea and also throughout the day

1 cup coffee sometime during the day

20 minutes Pilates Cardio rebounder, pilates machine

150 g Almond Breeze, which is a source of vitamin D

Lunch

100 g Spinach raw

14 g Cranberries dried unsweetened

12 g Walnuts crumbled

2 T Raspberry Walnut Vinaigrette, 80 calories

Snack

115 g Blueberries fresh

7 Almonds

Dinner

This is unusual for me and I included red meat today

210 g Beef Rib Eye Roast

160 g Baked Potato

45 g Acorn Squash mashed

100 g Iceburg lettuce

4 g Sunflower seeds over salad

2 T Wishbone Lite French, 50 calories

Snack

75 g Blueberries fresh

1 T Cocoa plain and hot water, CR Cocoa 20 calories

This is 1,064 calories: 111 grams carbs, 77 grams protein, 36 grams fats

Vitamin D: Almond Breeze drink and outside gardening with hat, sunscreen

Meals and snacks are at 2 to 3 hours

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

Today's food protein:carb:fat 30:40:30

Note today's food has 83% vitamins and 84% minerals daily requirements and includes Omega-3 and Omega-6 before adding supplement pills of vitamin and minerals to my diet today.

container gardening

I am a novice in gardening and by any means not a professional at it but we have a beautiful mature 2+acres of fruit trees and sorts.  I have a beautiful free standing greenhouse with 6 long slanted 1 ft wide x 6 ft tall windows facing south. I wanted to start seedling inside but since frost is not expected, I started the seedlings in their appropriate containers. Some very large containers to smaller clay pots for my container garden. I have a raised bed adjacent but are preparing the soil for future use.  I have planted a variety of tomato that grows not too tall about less than 2 feet in the large round containers.  Also, a zucchini squash in a medium large container. Experimented in planting in many regular containers with floral varieties for splash of color here and there. Exciting news this morning.  The crowning of the zucchini squash plant is apparent now.  A thick leaf and stem coming through the soil. I feel like a proud mother *smile*.

Today's food diary

Morning tea and also throughout the day

40 minutes Pilates Level 2 workout, pilates machine

28 g Whey Protein vanilla flavor mixed with water after workout

Lunch

100 g Spinach raw

15 g Cranberries dried unsweetened

21 g Walnuts

2 T Raspberry Walnut vinaigrette, 80 calories

50 g Tuna Albacore, protein

Snack

115 g Blueberries

10 Almonds

Dinner

113 g Tilapia Dijon Encrusted by World Catch

100 g Brown rice

100 g Broccoli

Snack

144 g Strawberries

1 T Cocoa mixed with cup of hot water, CR Cocoa, 20 calories

This is 983 calories: 104 grams carbs, 80 grams protein, 34 grams fats

Vitamin D: Outside 40 minutes gardening with hat and sunscreen

Meals and snacks were at 2 to 3 hours

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

Today's food, protein:carb:fat 30:40:30