Archive for February 27th, 2009

GREAT ARTICLE! Make sure you give it a read!

www.shape.com >> Articles – 10 Reasons Your Workouts Aren’t Working

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Another healthy tip came my way this morning. This one was from RealAge and was focused on the benefits of Vitamin B12 and the brain.  This vitamin, among other things, helps prevent brain atrophy. Brain shrinkage can lead to Alzheimer’s.  We all think we’re way too young to be concerned about that, but not if you don’t live a healthy life style and eat right. At least we can do our best to try to prevent it.  Good sources of this vitamin are found in tuna, salmon, eggs, yogurt, cottages cheese, and nutritional yeast.  Check out the site reference above for the complete story.

It is GLORIOUS Friday!  What a nice day here in Upstate. It is calm, pretty warm for our neck of the woods (35 F and expected to reach 50 by noon), there is no wind and the roads are clear.  That will change according to the forecast, but we will enjoy it while we can.  In fact, … pause…I’m just opening my blinds at my desk.  Yes, I have 5 minutes before I have to write out some checks. Bummer. I think I just put a dark cloud over me with that thought.  Moving on…

I did work out today. Yes I did.  It was a 20 minute run on the treadmill (that is getting REAL boring – Get Me OUTSIDE ALREADY!).  35 minutes of shoulders. 42 minute jog with Shane.

Today I’m offering all the vital stats that go along with my food consumptions up until noon. After 12 PM, I cheat like mad and wouldn’t dare tell you about my Friday afternoon intake. You’d pass out. I’m allowed one afternoon… Come On?!!! 

Pre workout Shake: Smooth Banana. Cals=112. Prot=20g.Fat.=1g.Carb=1g

Breakfast:  Protein Shake. Bob’s Red Mill 5 Grain Hot Cereal, 1 (scant) TBS Naturally More PB, 1/2 a large grapefruit, 1 strawberry, a few raisins.

Calories = 470 Protein=35g Carbs = 62 Fat =12

5 Grain Hot Cereal

5 Grain Hot Cereal


Mid Morning Snack:  That will be just under 1 cup FAGE 0% Greek Yogurt, a medium apple with a few raisins and 3 almonds.

Calories: 213. Prot=20g Carbs=33 Fat = .3

Lunch: Broccoli Slaw, Baby Spinach, 3 grape tomatoes, 1 large radish, 1/4 green, 1/4 red – bell peppers.  1 TBS Annies F/F Rasp. Dressing and 1 TBS Balsamic Vinegar. 1/2 Multi Grain Tortilla. 3 oz pkt. Starkist chunk lite tuna.

Calories: 275. Protein=24. 34 carbs. 5.4 fat.

According to CalorieKing, I have 1243 calories to consume after lunch. 20 grams of Protein.  32g carbohydrates to go.  36 g Fat and 1 g of Fiber. 

I will not meet my calorie limit (that’s for sure!). I will probably meet the carbs. Definitely get the protein in. I usually don’t meet my fat requirement so I take EFA’s to catch that up. As for my fiber – I ALWAYS exceed my fiber because I love vegetables. Not a bad thing.

There you have it. The vitals.  Do you monitor your food intake?  Apparently it’s a great way to prevent over eating.  However, if you are really strict with your diet, you need to designate a day when you treat your self because one day per week will curb the bad cravings and, well…..you deserve it.

Have a super Friday!


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