So once again I am reminded why I am doing this blog. A person from work told me that I had inspired them. Now I know they know who they are, and had I thought to ask permission, I would have said who they were. At that point I felt a bit in awe of the fact that just being a normal Joe would be enough to inspire. I know it was one of my initial goals, but to be honest, I figured no one would ever read this blog.
So I would like to take a moment to say that I felt so very happy that my blog actually inspired someone to change their lifestyle for the better.
So, on with today!
Nutrition went alright. I am still very much suffering from preparedness. I will really need to ask my family to help me prepare for my day in advance. Having those meals/snacks during working hours is critical to keeping my metabolism kicked up in full gear. Its very important to keep up the 5 or 6 meals per day. I will dig up a chart from Scoobys site so everyone knows what they should target for, calorie wise. Bear in mind that when you lose weight, you really want to target to lose ONLY 1 pound per week. If you stick to this goal, you are less likely to put the weight back on.
| Current Weight | #cals/meal to lose 1lb/wk |
| 280lbs (127kg) | 610cals x 6 meals = 3700 cals |
| 260 lbs (118kg) | 560 cals x 6 meals = 3400 cals |
| 240 lbs (109kg) | 510 cals x 6 meals = 3100 cals |
| 220 lbs (100kg) | 460 cals x 6 meals = 2800 cals |
| 200 lbs (91kg) | 410 cals x 6 meals = 2500 cals |
| 180 lbs (81kg) | 360 cals x 6 meals = 2200 cals |
| 160 lbs (72kg) | 310 cals x 6 meals = 1900 cals |
| 140 lbs (63kg) | 265 cals x 6 meals = 1600 cals |
- eat 5-6 small, well balanced meals a day each with 15-25g protein
- eat lots of veggies
- eat less than 10% of your calories from fat
- eat only whole grain carbs - no sweeteners or white flour products
- if you need to lose fat, do it gradually - about one pound per week
I want to say a quick word on No Fat / Low fat foods. These tags you will see on many products. They are meant to entice you to buy products because you think they are healthier choices. But take the time to read and understand the labels. In Canada, if a products serving has less than .2 grams of Trans Fats per serving, then they can place a 'Zero Trans-Fat' label on their packaging. What this means is that companies can lower their serving sizes to the point that they can claim their product has zero fat.
The best advise I can give is eat natural. Eat fruits and veggies. Frozen is just as good as fresh, as long as it is not processed with extra sugars or salts.
I want to share a very very short recipe of mine. Its nothing fancy, but I like it. It is one of those things that I used to make myself and my family before I felt compelled to eat healthier. Having said that, it is extremely healthy.
Cabbage Soup
1/4 Head Cabbage
1 Can Diced Tomatoes (non seasoned)
1 Large Onion
1/2 lb Ground Turkey
1 Large Green Pepper
6-8 Cups water
Spices to taste
Brown your ground turkey in a pan and drain very well. Cut cabbage into 1/2 inch thin strips. (Any size that you can manage with a spoon is fine). Cut onion and green pepper in any manner you like. (I prefer small thin strips). Combine water, cabbage, onions, green pepper, turkey, tomatoes and your favorite non sodium spices in a large pot. Simmer until cabbage is tender. Serve.
Like I said, its not some super fantastic recipe. It just happens to be one I love. Its simplicity is also a plus since I am not so fantastic in the kitchen.
Today was a recoup day from the gym. I was so sore from my last visit. Tomorrow I plan on getting my workout from Wii Fit. I have never tried it before, so it should be exciting.
Once again I have not taken any time to make a photo. Don't worry, I have not given up on the progress shots, I just don't see enough change to warrant the effort. :P I am thinking I may need to bump up the picture posts to 1 every 2 weeks. I think its more realistic. I did take a moment to weight myself. Today I am sitting at 230.8 lbs which is down 1.2 lbs from yesterday. Yay!
If you are just joining, feel free to comment or ask questions. When you can't find the will power to do what you want to do, sometimes it is easier to put yourself out there and not feel alone.
