Thursday

Keeping the sugar low. Could have halved the late night snack (walnuts and almond butter)

Hump Day

Just was not that hungry. Had a small snack and then after long workout had dinner.

Interesting article. http://www.ultrarunning.com/features/health-and-nutrition/the-emerging-science-on-fat-adaptation/

Tuesday, closer to Friday

Weight down 1.5 lbs (282) So moving in the right direction. Less stiffness in the morning. Run went well last night.

pretty good day

Monday, Monday

Good low on sugar. Need more green veggies. Dinner was rushed. I substituted the flax bread for veggies. Low for calories for the day but I feel good.

Running went well. Did a better job today of doing the stretching.

Sunday

The breakfast was the mashed cauliflower So I am estimating the contents in my portion. (I had made it for Laurie's party but then could not make the party.)

Lunch was the flax seed bread. I eliminated the stevia and that helps the chemical taste. I lowered the flax seed from 2 cups to 1.5 cups and added .5 cup of almond meal and a little coconut flour.

Dinner was downtown on a gras fed burger (no bun) with tomato and a little onion and lettuce with cole slaw on the side. The slaw was not sweet, unlike a lot of deli slaws. So I think it was lower in sugar than indicated.

Good day

The lunch entry should be in the dinner entry;  Good day.

I can't believe I ate the whole thing.

Ran almost to the Jefferson Memorial in the morning. Cold but good. We were treated to Morton's steak house. So the dinner was a bit heavy. They did have mashed cauliflower , parmesan cheese, and truffle oil.  It was very good.  

Bussiness day 2

Did the work out. Will run tomorrow and it will be a little cold. Drank a lot of water.

business travel day 1

all in all not too bad. Dinner was terrible Chinese food with too much corn startch etc. Avoided the rice and no drinks.

Post Holiday Weekend

Started off Friday and Saturday well. (food wise) Friday was Ben's 21st and I went heavy on dessert. Saturday was good, but the Ugly Christmas Sweater Party I had a drink and some snacks.  Must avoid drinks, It hurts my metabolism (slows it down) and makes me feel tired for a couple of days.

Drank a lot of water and non-alcoholic drinks and tried to rehydrate.

Breakfast at the Hyatt was meeh. The veggie omelet was way to greasy and not enough veggies. Have to work on finding a better set of foods.

Day Two

While it says 66 grams for the day The onion and walnut and avocado are high in carbs. I think it is okay.

It is one thing

Okay it took me awhile to come down to 1 goal. I thought I could Do what Thornton Melon did in Back to School with Rodney Dangerfield (https://www.youtube.com/watch?v=BIroRqO_BpM) Have 1 goal with 27 parts. ( Very funny movie) But that really isn't focusing in on a goal. It is A goal not a list of goals.   (drum roll) Health starts in the kitchen. I have to master that. I could train by running a marathon a day and eat terribly and it would not do me much good. (not suggesting running a marathon a day is a good general strategy)  So the 1 goal is to eat as few carbs as possible this month. To aim for less than 5 grams a day. Eat only what is on the Green List.

Looking at the above I find it hard to believe I had 75 grams of carbs and 44 grams of sugars.  Does plain roasted Cauliflower have that much sugar?

Worry

Will try to do my daily 5 today
Do the exercises (very important)
Drink at least 100 oz of water
Limit to 2 DC
Get to sleep by 10.

Brian goes for a medical test today. Hope it goes well and the solution is easy.

Start of Thanksgiving Week

The lasagna recipe was a hit. They went back for seconds. To serve it correctly you have to have a ton of other vegetables. It is very rich.  It is deceptively rich.   I think I could have doubled the onions which would have bulked it up and it still would have tasted fine. One issue is the "noodles" and the "bread" (made from flax seed) are very high fiber foods. If things are not moving along in the intestines this can cause discomfort. Drink a lot of water.

Do daily 5 today
Drink at least 100 oz of water.
Get to bed by 10 PM.

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Done and plan to be in bed at 10 PM.

Interesting article
http://online.wsj.com/articles/the-secret-to-resisting-temptation-1416852990?mod=trending_now_2

TGIF

1. Daily 5
1. 30 second squat
2. T arms stretch and glute squeeze 30 seconds (2 together)
3. Hamstring stretches
4. Diaphragmatic breathing
2. Drink 100 oz of water or more today
3. Limit to 2 diet cokes
4. Do exercise plan
5. Do stretches. 
6. Get up every hour and do 3 squats. (elevation change and using major muscles) 

YAD

Yet Another Day

1. Daily 5 Done
1. 30 second squat
2. T arms stretch and glute squeeze 30 seconds (2 together)
3. Hamstring stretches
4. Diaphragmatic breathing
2. Drink 100 oz of water or more today Done at least 100 oz at work 3 more large at home
3. Do exercise plan Done
4. Do stretches. Done
5. Get up every hour and do 3 squats. (elevation change and using major muscles) Forgot. Need to remind myself

Need to better on number 6.  

B+

Start Again

What gets measured gets addressed. Weight is too high. (283) Have to keep eating the right content just cut back on quantity.

Goals for today:

1. Daily 5
1. 30 second squat
2. T arms stretch and glute squeeze 30 seconds (2 together)
3. Hamstring stretches
4. Diaphragmatic breathing
2. Drink 100 oz of water or more today
3. Do exercise plan
4. Do stretches. 
5. Get up every hour and do 3 squats. (elevation change and using major muscles) 

What gets measured gets done

Goals:

Measurable Goals:

1. Drink at least 96 oz of water today.  Over 120 oz easily
2. Limit myself to 2 diet cokes today yes
3. Do the workout.yes
4. Do the stretches yes
5. Do the daily 5 yes
1. 30 seconds squat
2. 30 seconds glute squeeze
3. ham string stretch
4. Chest stretch 30 seconds (stand up put arms at shoulder level and gently pull shoulder blades together, could do this with #2 at the same time)
5. Do diaphamic breathing
6. Get to bed by 10 PM yes  (assuming I do) 

UnMeasured Goals:

1. Plan how to more easily quantify meals to keep caloric balance and composition good. Simpler is better
2. Plan how to add more veggies from green section in diet. 

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A today

Beautiful Day

Did the morning brisk walk,  Will do the stretches and daily 5.  Going to do light movement today (cleaning house) Then the Go Beyond Racing Volunteer party.

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Start the day right

Did the mile brisk walk early this morning. Felt good to get the blood moving.  Goals today

1. stretching
2. Daily 5
3. Workout
4. Coffee (no sugar) is good but drink a little less. (stomach was not happy after the large amount in the mid afternoon. moderation is your friend) 
5. limit 1 DC. 

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Did all but #4 (did not have coffee) I kept on the eliptical for 50 minutes instead of 30.
Ate well, Food was good. B+

Stormy day

One disadvantage to owning a mid life crisis sports car is it does not do well in inclement weather. NO Diet Coke today (I purged the home of all DC so none available) I have plenty of good food so I will keep on track for that. I can do the stretching and the Daily 5. I should be able to do a walk alter as it warms up.

Brrr

Damn it is cold out.   Daily 5 Walk for 30 minutes at lunch and do workout.Try to do the 1 diet coke and have coffee later (no sugar) Stay warm.

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B+ kept it to 1 diet coke. (there isn't any at home)  Did workouts etc. Food is good. A step at a time.

Veterans day

In remebrance http://youtu.be/K6BlOkpdkg8

I was beat tired and woke up late and forgot that my son does not have school today. DOH!
Goals today do the workout, do the daily 5 and walk a mile during lunch. - I am loath to give up sleep in the morning sometimes) Keep up the eating. Here is the big one. Limit DC to 1 a day.

(must brew ice tea and get some stevaia)

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B to B+  Did mile walk at lunch and the dayly 5. I had 2 DCs today. Need to get the ice tea etc. Also must have a cup of coffee (sans sugar) in the afternoon.

Monday Blues

Overslept this morning. Missed morning walk. Lets get that done tomorrow.

Do the Daily 5 and the workout. See if we can extend the cool down by 20 minutes.

Factoid: Domesticated turkeys have been bred to have large breasts. So now  domesticated turkeys have to be artificially inseminated. They cannot get close enough together to reproduce.

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B+
Did the mile walk at lunch. Kept on the food part. Did the daily 5 and workout and extended it 10 more minutes (just steady)  The 45 second sprints were a challenge.

Get up and go

Good to get out of the house and start the day.  Do the workout (done) keep the food on track. Do the daily 5. Finish the soups today.

Starting Monday add drink at least 1 pint of water first thing in the morning and walk briskly a mile.
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Made a lot of soup. Made the Cauliflower and leek soup. Made the cheddar cheese soup. Froze most of it for meals. While the instructions say 40 minutes I spent my entire afternoon making soup.

Going to start walking a mile in the morning. Did the workout today.

Soup was very filling.

B-

Do daily

Okay, I can use stronger glutes. I have rather large calves and I wonder if I over compensate with them.   Let's try doing these everyday this week
http://bretcontreras.com/5-things-you-should-do-everyday/#

1. Deep Squats
2. Glute Squeeze
3. Hamstring Stretch
4. Crucifix stretch
5. Diaphragmatic Breathing

Do the workout today.  

Make a butt load of chicken stock and get and make soups and freeze them.  (most of them require chicken stock. Lets make it instead of buying it so we know exactly what is in it)

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B- Got the stuff for Chicken stock and made it. I ran out of time to make the soups so I will make them tomorrow.  I did get my lunches and breakfasts for the next week.  I did the workout and the daily 5. 

TGIF

Always a good day.  Standard goals for today.
Do the workout with gusto.
Keep on track with the diet. Start to prepare for the unprepared. Look at the soups book and make them tomorrow and freeze them.

Think about next week's goals. Aim for things to accomplish not results.
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Did the workout. It went well. Felt good. Fell down a little today had an ice cream. Back on track tomorrow. C-

Planning for the unplanned

Plan rescue meals - For those times when I have to fend for myself have some food put aside that I can pull out without thinking about what to make. I often get home in those cases and am tired and just want some food. I will look at the soup book this evening and plan to get containers , make some, freeze. Also think about a couple of snacks being available.
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Eating today B+ - avoided the Jimmy John's sandwiches in the lunch room today. Glad I had my lunch. (avocado, cream cheese, lemon juice, anchovies, pepper) ready.  Dodged that bullet.

Had to work late so still thinking about rescue meals.

While a daily blog may seem not that useful it does mean I have to think about this at least 2 times a day.

No Snappy Title Today

Workout looks like a good one. Some fast moving legs to coordinate the brain and legs communicating better. Still sticking to the diet. I find I can make my breakfast in under 10 minutes including clean up. Still have my lunches all set up so I should be good with that.

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Stuck to breakfast and lunch plans. The workout went well. The 10 second bursts kept an eye on the speed to try to make it stay at the top.  It did. (12.3 to 12.9 MPH)

Dinner was not as prepared as I wanted to be. It was throw dinner together. Barb was out and Ben was too so it was a last minute fend for yourself. So it was a nut based dinner with some 90% caco bits and butter and coconut. Need to plan better and have substitutes available when tired.

Today B.

Doing the 8 AM Ultra Gym tomorrow 7 not available.

Don't Flag

Just keep the momentum going.  I have 2 walk breaks today and then exercise later. Just keep maintaining the breakfast and lunch combo and watch dinner. (less control over that)   I have my lunch stuff all lined up. I do not have any excuses to not eat it.


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The walks and workout went well. It felt good and strong. Barb made the Moussaka and cucumber salad with olives. Yum.

Good day A-

A Work Day

Have my lunches for the week all gathered for work. Ate my planned breakfast. Plans for today:

Do the workout after work.
Keep on the diet. This morning's breakfast is filling even if the volume is not huge.  Keep eating well and avoid bored eating etc.


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Avoided the bored eating. Stuck to the plan. Did the workout. It felt good. Even the 45 second all out sprints felt good once I was about 30 seconds into the rest part.

Keep on triucking

1. Do the planned workout
2. No sugar today. (resist the huge pile of leftover Halloween candy)
3. Eat only items on the Green list in the "In the Real Meal Revolution"
4. Plan this week's breakfasts and dinners, buy ingredients and make it.<<<<++++ must do

Keep up the stretches
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Breakfast for the week:

Lessons learned - add more spinach. It goes from large to small when cooked. It is very low in carb etc. and full of a lot of good vitamins etc. So more spinach cannot hurt.

I got avocados, cream cheese, lemons, anchovies for lunch. 

No sugar today, I did the planned workout and mainly ate only items on green list. Dinner was yellow curry and I put it over cauliflower. It did have some gazambo beans and red potatoes. I estimate 3 small red potatoes were in the mix. I think that is okay for the day.

B+

Start new journey

Goals for today
1. Do the planned workout
2. No sugar today. (resist the huge pile of leftover Halloween candy)
3. Eat only items on the Green list in the "In the Real Meal Revolution"
4. Plan this week's breakfasts and dinners, buy ingredients and make it.

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Results
Did the workout. It went well. With the stretching that actually made it better. Ankles feel good.

No sugar. Had some raw walnuts for breakfast/lunch.

Made 3 things from the "In the Real Meal Revolution". Made the Califlower mashed potatoes. It turned out well. Brian went back for thirds. Made the salad with a little steak - sliced - and spicy lime juice, cilantro, garlic dressing. With cherry tomatoes and cashews. Umm. Also made avacado with mackerel. I did not find the smoked mackerel and I tried the canned. We ate the avacados.

I need to do #4 tomorrow. So today is a B+. Focused on the important things. Put off what I could for tomorrow (making all the week's lunches and breakfasts) 

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