DAY 21 & 22 - Sept. 28 & 29

Sorry I did not post yesterday but I was feeling pretty sick. Did not sleep much as my stomach got pretty queasy and I ended up cancelling my session with Joseph at 430am, her is such a trooper. Slept though out the day and was able to eat something in the evening.

So I moved my workout to this morning as I still want to get my 3 training sessions in with Joseph. I think that Joseph is trying to confuse my muscles, I know that I am confused. Everytime I work out with Joseph the session is somewhat different and I am really feeling. Many, many muscles are quite sore but you can't let that stop you.

I have said many times that fresh food is best but is you really need something in a pinch you can have a frozen meal. Frozen meals are higher in sodium and/or fat than fresh foods so it is best to use these options in moderation.

Each frozen meal = 1 protein and 1 starch. You should not eat more than 1-2 per week.

Using the guidelines listed choose a brand you prefer best. Choose meals that contain whole grains and a good source of fibere to help you stay full longer. It is best to choose items that contain a mix of lean protein, whole grains and vegetables.

To make your meal more robust add a tossed salad, vegetable or fresh fruit to help you feel satisfied.

Frozen Meal Guidelines:

calories - 200 to 300
carbohydrates - less than 40 grams
protein - at least 14 grams (vegetarian greater than 7 grams of protein)
fat - less than 10 grams
sodium - less than 750 mg

Here are some good frozen meals choices:

Healthy Choice
Lean Cuisine
Le Commensal
Michelina's Lean Gourmet
M&M Meat Shops
President's Choice Blue Menu

Tomorrow I will list some restaurants that have healthy choices when you want to eat out.

Have a good night.

Betty

Day 18, 19, 20 - Sept. 25, 26, 27

It has been a few days since I have been in the blog as I have been pretty busy. Lots of time out of the house and late nights. Tonight will be an early night as I have a session with Joseph tomorrow at 600am. Speaking of Joseph, he also reads my blog and he read the part where I said his watch is broken and he doesn't count well and he totally got me on Friday. We were working my abs on one of the machines and I was on my second set of 15 reps at I think 90 lbs per rep and we were down to the bitter end, the last 2. If you have every been in this position you know how hard you are concentrating on just getting the job done. Well Joseph says just 2 more Barb, and then he said, just 2 more Barb and then he said just 2 more Barb and then it dawned on me that I had already heard that a few times and I just cracked up, a total laugh out loud moment. Joseph says laughing is good exercise and I do laugh a lot so it would seem I am always exercising.

Friday was a long day as I was up at the crack of dark to workout and then the day just went full tilt and then I had to be at an overnight function so to say I was pooped by midnight is an understatement. But I had a great evening with a lovely dinner and a really good sleep in my very own kingsize bed. Such a treat to stretch corner to corner.

Yesterday was a lot of running around and my bi-weekly mani/pedi. I crashed early because I had to get up early as my plumber Charlie was coming to work on the pipes in the laundry room and he was turning off the water. As I had a bridal shower to go to today I had to get up and get showered and get breakfast prepared. I was good at the bridal shower as they has scones with clotted cream and fresh cherry jam and I walked away from the scones. Very hard but I did it.

Today I am going to give you some pointers on SMART SHOPPING at the supermarket.

1) Eat a meal or a snack before you go shopping. This will help you resist junk food and free samples.

2) Plan your menus and prepare your list before going to the store so you know exactly what you need.

3) Stay on the outside aisles of the store. This is where fresh produce, meats and dairy are usually located. The inner aisles have more snacks and processed foods.

4) Fruits and vegetables should be fresh or fresh frozen. Avoid canned vegetables, even if the lable says low sodium.

5) When purchasing light bread, choose any bread that is 40-50 calories per slice.

6) Sugar-free and salt-free spices and spice blends will enhance the flavour of your foods. Mrs. Dash and garlic powder are great on meats and vegetables. Cinnamon and artificial sweetner are great to sprinkle on apples and other fruits.

7) Try to shop once or twice a week to avoid running our of fresh foods.

The next extry will discuss frozen meals.

That is it for today.

Betty

DAY 17 - Sept. 24

I had the best sleep last night. You know when you wake up totally refreshed and ready to go. That is how I have been sleeping since I started training with Joseph and changing my lifestyle. I had a very busy day today, we are getting ready to lauch the United Way campaign where I work and I am the chairperson so there is a lot to do to get the word out.

I am going to an overnight work function tomorrow night and will not be entering my blog until sometime Saturday or Sunday. I am going to enjoy myself and yes I will have a little wine, a nice dinner and I will have a few bites of dessert. I will do this and on Saturday I will make up for it. You must enjoy life. You can not let a change in lifestyle so take over your life that you stop having fun. Changing your lifestyle for the better should make you a happier person not someone who grudgingly gets out of bed in the morning and does not look forward to the day ahead.

I am happy and I feel better. That is not to say that I do not hurt a little after a workout with Joseph but I have more energy to go through my day. I told Joseph that I want to work on my pooch...you know that part of the stomach that makes you look pregnant when you are a women. And my 7 year old niece Daphne did indeed ask me if I was pregnant...talk about a pregnant pause...lol. But out of the mouths of babes. This was a week before my planned change of lifestyle so it was definately that extra push to get me going at it pretty strong in the right direction.

Tonight I want to talk about keys to success. These are just a few that makes a lot of sense and I may have already mentioned them in past posts.

1) Use fresh food and prepare most meals at home. Frozen foods (ready made meals) contain more sodium than fresh foods. Restaurant meals may have hidden ingredients such as sodium and fat.

2) Weigh and measure all foods so you know exactly how much you are eating.

3) Break up meals into 5 or 6 mini-meals. This will help keep you in control and give you more energy through out the day.

4) Have all your daily servings every day. Skipping foods oe saving foods for the next day may make you feel sluggish or hungry and could slow your weight loss.

5) Use a salt substitute in place of salt. This will also add necessary potassium to your food plan.

6) Prepare all foods by steaming,broiling, baking, roasting, grilling or poaching instead of frying.

7) Cook with nonfat cooking spray instead of butter, oil, fat or margarine.

8) Drink at least 64 oz. (2L) of water every day. Drinking water is essential to weight loss.

I poach my fish and chicken in fresh lemon juice and grind a bunch of spices into the juice. Then I put my chicken or fish into the lemon spice mixture and let it cook, on medium high, turning frequently. My chicken is also skinless and boneless so I am not weighing stuff I do not want or need. This also gives the chicken and fish an nice lemony flavour.

Well I am off to wash the dishes and then get ready for bed because I have to be at Goodlife to meet Joseph at 600am.

Have a nice weekend everyone.

Betty

Day 16 - Sept. 23

I got up early today and to workout with Joseph my trainer. He really put me though my paces and my stomach muscles are pretty sore. Also, I really have to watch Joseph...his counting doesn't always mesh with mine and sometimes his watch isn't working right...he says it is broken....but I wonder. lol

I find that I am really sleeping well since I got back to working out and am usually in bed pretty early. I guess getting up at 515am will do that do you. But besides the early rising and the getting tired early and the pain in certain muscles...I am actually feeling better. I know that sounds weird but it is true. During the day I have more energy and my mind is clearer. So even though I do have a few difficulties it is all good.

Today our discussion will be all about beverages..both non-alchoholic and alchoholic. Even though you can can have the following you should really stick to fresh water, about 8 x 8 oz glasses per day or more.

NON-ALCHOHOLIC:

upto 24 oz. crystal light
unlimited decaffeinated coffee
upto 2 cups regular coffee
upto 24 oz. calorie free flavoured seltzer
upto 64 oz sodium free palin seltzer (may substitute for fresh water)
upto 24 oz diet snapple
upto 24 oz. diet soda
unlimited decaffeinated herbal tea
upto 2 cups regular tea
upto 24 oz. diet iced tea
upto 24 oz. calerie-free, natually flavoured water

ALCHOHOLIC - be sure to count the following as part of your daily food servings. You can have upto 3 per week.

12 oz. light beer = 1 starch
12 oz. regular beer = 1 starch and 1 fruit
1 oz. hard liquor = 1 starch
3 oz. red or while wine = 1 fruit

You can have an alchoholic beverage once in a while and enjoy it but do not overdue it.

Tomorrow I will share a few "keys to success" with you. I would also like to hear some of your success stories that I can share. Also, low cal recipes are also appreciated.

Talk soon

Betty

Day 15 - Sept. 22

Welcome to the first day of fall. Can you believe it was summer just yesterday. But it looks like we may continue to see this nice summer weather for a little while.

Today I was at one of my offices and I was very good. I brought my snacks and my lunch. I never used to do that before and sometimes I would get something fast or sometimes I would go hungry. Neither of these two scenarios work so now I make sure that I pack a lunch everyday. You can not lose weight unless you watch what you eat. Oh, and you must exercise...I can not say that enough. That is why I am combining the workouts with Joseph and the swimming with my sister along with a new food regime.

Today we will talk about dairy. You can have upto 2 dairy per day. Sometimes I use mine with coffee if I have a cup in the morning.

Here is the list:

2 oz. part-skim, light, reduced-fat, low-sodium cheese
8 oz. lactaid, fat-free, skim, semi skim milk
8 oz. plain, nonfat or low-fat, fortified with calcium and vitamin D soya (soy) milk
8 oz. light, artificially sweetened, any flavour, plain, nonfat yogurt

Tomorrow we are going to discuss beverages including alcoholic beverages. I keep the best for last.

I am going to watch the biggest loser tonight (a favourite of mine)and I have a 600am workout tomorrow morning with Joseph. So it will be an early night.

Have a good night.

Betty

DAY 13 & 14 - Sept. 20 & 21

We had a lovely evening at our book club dinner on Saturday night. Cynthia outdid herself with BBQ shrimp, BL&T salad, gourmet burger and coleslaw and potatoe salad. For dessert we have a love creamy confection with coconut and raspberries. We started with a belini and had some white and red wine. I had a little of each and then switched to drinking water as I was the designated driver.

We discussed our last book "When all you have is hope" by Frank O'Dea who was a co-founder of second cup. The man came up from the streets to become a successful business man and philanthropist who was named an Officer of the Order of Canada. It was a great read and I finished it in about 6 hours.

We also had a couple of special guests, Kim and Vicki, who were part of our big european adventure in 2008 so it was catch up time. We ate outside on the patio and although a little cold it was fun and there was a nice fire going. It ended around 10pm and we all started to head home. It was a lovely evening.

Sunday was quiet and I just putzed around the house. I made my baked veggies with soy mozarella that I will have for the week. I will post the recipe. I tried to post last night but could not get onto windows.

This morning I had my workout with Joseph and he changed up the routine I had been doing the last 2 weeks. I can not remember sweating that much, ever. But it was good and I find I am feeling less and less pain after the work outs. My favorite is the stretching at the end because I can feel all the muscles getting stretched out and it make all the difference.

Tonight we are going to talk about fruit. This is not my favorite to eat but I am pushing myself to eat more. You should have 3 fruits per day. If you are like me and not a great fruit eater try making smoothies with fruit and yogurt for breakfast in the morning.

Here is the list:

36 acerola cherries
1 small apple
1/2 unsweetened applesauce
4 medium apricots
1/2 small banana
3/4 cup blackberries
3/4 cup blueberries
2 ox pana breadfruit
1/2 cup water or juice packed canned fruit
1 cup cantaloupe
9 medium cherries
1/2 chironja
1 medium clementime
1 cup cranberries
3 dates
2 medium figs
1/2 medium grapefruit
15 geen or red grapes
1 cup grosela
1 medium guava
1/3 cup raw strawberry guava
1/2 cup honeydew
4 oz. any flavour, not from concentrate, 100% fruit juice
1 medium kiwi
1 small lemon
1 medium lime
1/2 medium marney apple
1/2 mango
1/3 cup any flavour nextar
1 medium nectarine
1 small orange
3/4 papaya
3 medium passion fruit
1 small peach
1/2 medium pear
3/4 cup fresh pineapple
1/3 medium pantain
1 medium plum
1/2 large pomegranate
3 medium prunes
2 tbsp raisins
1 cup raspberries
1/4 medium sapote
1/2 medium sopadilla
1 small sopota
1/2 cup soursoup
1 medium star fruit
12 small strawberries
12 small tamarind
1 small tangerine
1 cup watermelon

Thats it for tonight. Tomorrow we will discuss dairy.

Talk soon

Betty

Day 11 and 12 - 18 & 19SEP

I did not get a chance to enter my blog last night as I was on my monthly date with my niece Daphne (7 yrs) and my nephew Jesse (3 yrs). Needless to say that after 3 hours with both of them Auntie Baba is pretty bushed. We always go to Jack Astors because there kids can crayon on the table cloth..that makes everything so much easier. Jesse just colours on his own and Daphne and I play Xs and Os. Of course they both have pasta - tomatoe sauce for Daphne and cheese sauce for Jesse. Last night I was smart and instead of ordering a potatoe with my steak I just ordered brocoli and mushrooms. The reason for this is that I usually eat a few rigatoni's from each of their plates when they are done and this way I still could as I did not order a starch with my meal. What I also like is that Jack Astors has finally figured out that a lot of kids are lactose intolerant and they now have sherbert made from fruit. This is really nice as Daphne now gets to have dessert which she never could before because they never had anything she could eat. She never complained but I know it bothered her. The other place that really helps with kids that are loactose intolerant is Red Lobster. I took Daphne and they gave her a few fries in place of their cheese bun and they had warm apple sauce for dessert. If you have kids that fall into the same category as Daphne then you should know about both of these kid friendly restaurants.

Thursday I posted that I would be training with Robert 4 times a week but I have already adjusted that to 3 times per week (M,W,F) as my sister and I were talking and we are going to Aquafit on Saturday mornings. Patty and I used to work out together but that changed when she had kids and she started working out when I was actually working. She can come as my guest for $10.00 which is what she pays at the city pools. However, my fitness centre has a suana and whirlpool so she will get a little extra bang for her buck. Also, Patty and I have fun working out together as we both have that same quirky sense of humour. So now my training sessions will go until the end of April 2010.

Yesterday morning Joseph had me do 2 sets of 12 on the machines and then we worked out on the 1/2 moon and use the broom stick to work my stomach muscles and help me hold my stance.

This morning I went to the pool and worked out for 45 minutes on all parts of my body. I am feeling the burn right now.

By the way...my reward for being a good girl on Wednesday when I had both a business lunch and dinner was seeing the Canadian tenors. They were the entertainment at the dinner function I went to and we all got a CD. It is very good.,..I have already listened to in my car.

I will not be posting my food journal for today until tomorrow as I have our bi-monthly book club dinner tonight and it is usually pretty gourmet. I have volunteered to be the DD tonight so that I am not tempted to drink to much.

I will give you all the low down tomorrow.

Today we are going to talk about vegetable...my favourite. Vegetables should be fresh or frozen. You should not eat canned or tinned vegetables. Serving size = 1 cup/250 ml or half cup/125 ml cooked. Steamed vegetable are best as you keep all the nutrients that your lose when you boil your veggies. You should have 4 veggies a day.

Here is the list:

90 g freeash boilded artichoke
123 g raw/90 g cooked asparagas
83 g raw/56 g cooked bean spouts
70 g raw/75 g cooked bok choy
88 g raw/78 g cooked brocoli
4 brussel sprouts
134 g raw/90 g cooked green cabbage
1/2 medium carrot
6 baby carrots
100 g raw/62 g cooked cauliflower
1 rib celery
36 g raw/88 g cooked chard
132 g raw/80 g cooked chayote squash
4 cherry tomatoes
36 g raw/95 g cooked collard greens
1/2 medium cucumber
82 g raw/48 g cooked eggplant
50 g raw endive
65 g raw/65 g cooked kale
56 g raw lettuce
70 g raw/78 g cooked mushrooms
55 g raw/70 g cooked mustard greens
100 g raw/80 g cooked okra
5 small green onions
160 g raw/80 g cooked any type onions
133 g raw/78 g cooked parsnips
100 g raw/62 g cooked green, orange and red pepper
88 g raw/76 g cooked radishes
122 g raw/120 g cooked rhubarb
140 g raw/85 g cooked rutabaga
56 g bagged only salad greens
160 g raw shallots
110 g raw/65 g cooked snow peas
56 g raw/90 g cooked spinach
130 g raw/90 g cooked summer squash
110 g raw/62 g cooked any variety string or runner beans
110 g raw/66 g cooked sugar snap peas
1 small tomotoe
135 g raw/78 g cooked turnips
56 g raw/72 f cooked turnip greens
1/2 cup low sodium V8 juice
60 g raw/75 g cooked verdolaga
34 g raw watercress
70 g raw/70 g cooked water chestnuts
130 g raw/90 g cooked zucchini

I am done for today...got to go grocery shopping now...running out of fruit and veggies.

Next time I will discuss fruit with you.

Betty

Day 9 & 10 - September 16 and 17

SEPT. 16 - Today I went to goodlife and had a workout with Joseph. Joseph had me do 2 sessions of 12 reps and it was the first time I did that many. I was pretty proud of myself and Joseph said I am doing well. I find I am not breaking out into a sweat until I am into my second session and that means, based on my body as I know it, I am getting used to the workouts. Joseph has me stand on this spongy half moon, curved side up, and try and find my centre. That is pretty hard to do when you have vertigo but I did manage to let go of Joeseph's hand a few times and I know I will get better. The routine that I am works my lower back, front of my thighs, back of my thighs, back, chest, shoulders, arm bicep, are tricep and abdominal. I am doing 2 sessions of 12 for each of these areas.

My 2 weeks with Joseph was to end on Friday but I really like working with Joseph so I signed up for another 90 sessions and I got 5 free sessions. I am planning on working with Joseph 4 times a week and that will last from Sept. 21/09 to MAR. 7/10. The contract is for a year so we can change things up if we feel the need. Joseph is a level 4 trainer and he really knows his stuff. I feel safe when I am working out with Joseph because I know he will not let me hurt myself by doing exercises the incorrect way. Now purchasing training sessions is not cheap but I am worth it.

Yesterday was a long day and I had to deal with 2 business meals but I did very well as you will see in my food journal. My colleague and friend Maria was with me for lunch and she is also with goodlife and working with a trainer so we kept each other honest through lunch. We even declined the sweet potatoe fries that came with our bison burger...now that was hard.

SEPT. 17 - Today we are going to discuss proteins. You should have no more that 2 proteins a day. What I am going to give you is the raw weight. Subtract one oz. (28g) when weighing cooked portions. Meats and poultry should be fresh or frozen and trimmed of all skin, fat and bone before weighing and cooking. Seafood should be fresh or fresh frozen.

Some proteins are higher in fat, sodium and cholestoral. Use the following foods in moderation: beef, liver, pork and whole eggs.

Non-vegetarian eaters may choose from the vegetarian protein list but should do so in moderation.

Here is the list:

6 oz of any kind of beef including minced lean beef
6 ozBuffalo
8 oz chicken breast also minced
7 oz chicken drumstick or thigh also minced
3/4 cup 1% skimmed milk soft cottage cheese
5 oz duck
3/4 cup eggs beaters plain
3 whole large eggs (have no more than 6 per week)
3/4 cup plain egg substitute
6 egg whites
6 oz fish: bluefin tuna, carp, catfish, clams (no shell), colley, crab, herring, mackerel, roe, salmon, scallops, shark, swordfish, yellowtail
7 oz fish: blue fish, calamari, cod (plaice) crayfish, flounder, grouper, haddock, halibut, king mackerel, lake perch, lobster, lox (low sodium), mahi mahi, monk fish, mussels (no shell), orange roughy, oysters (no shell), pickerel, pike, pollock, red snapper, scrod, sea bass, prawns (shrimp), skate, snapper, sole, striped bass, tilapia, trout, walley, whitefish
5 oz goose
6 oz lamb loin and chop
6 oz liver beef, calf, chichen, lamb
6 oz ostrich lean
5 oz pigeon
5 oz pheasant
5 oz pork feet, ribs, centre loin chop
6 oz pork tenderloin
5 oz rabbit
6 oz part-skim ricotta cheese
8 slices low fat, low sodium, fresh sliced, roast beef luncheon meat
6 oz canned or tinned tuna packed in fresh water
7 oz pouched tuna, low sodium, water packed
7 oz turkey breast white meat or minced
7 oz veal chop, cutlet, rump
6 oz venison

Vegetarian Proteins:

2 cups beans and lentils bagged, any type, cooked
2 cups beans, lentils and peas mixed cooked\4 oz cheese lite or reduced fat
3/4 cup skimmed milk, 1% soft cheese cottage cheese
3/4 egg beaters
3 whole large eggs (no more than 6 per week)
3/4 cup egg substitute
6 egg whites
5 oz miso
5 tbsp nuts, any variety, unsalted
3 tbsp all natural peanut butter
6 oz quorn minced
6 oz part skim ricotta cheese.
5 tbsp seeds any variety, unsalted
5 ox selten
2 cups cooked soybeans (Japanese Edamame-lightly dusted w/sea salt once cooked-mmmm)
4 oz soya (soy) cheese
2 cups soya (soy) milk plain or low fat fortified
2 cups soya (soy) yoghurt
1 1/4 cup tempeh
4 oz textured vegetable protein
1 cup tofu firm raw
2 vegetarian burger, any variety
2 vegetarian hotdog, any variety

Tomorrow we will discuss vegetable....my favorite.

I have to meet Joseph at 6am so I am heading to bed now.

Betty

Day 8 - Sept. 15

Well so much for good intentions. I did not get to swim this morning as I had another workout last night. I had an energy auditor come to my house to do my audit so that I can claim all the government rebates for the upgrades I am doing to my building. For those that know me they know that I have a house with 3 floors of stairs and this guys had me running from the basement to the second floor and all over the place. He did not do anything...I had to do it all. He dained to close one small window in the basement but that was it. I broke out into a sweat from all the running and it last for almost 2 hours. Needless to say I took the extra hour this morning and had a good sleep. But I will be seeing Joseph tomorrow morning at 700am and I am sure he will make up for not swimming this morning.


Tomorrow will be an interesting eating day as I have a business lunch and a business dinner. This is the first time when all the temptations will be in front of me and I hope I do well. That is my plan and I am going to give it my all. Wish me luck.


Today we are going to talk about starches. You can have upto 3 starches a day and you should have them all at different meals. Here is the list:

1/2 small Bagel (whole wheat or 7/12 grain)
1/4 cups unsweetened baked beans
1/2 cup cooked barley
1/3 cups unprocessed bran
1 slice light bread
2 whole wheat bread stick
1 regular bread stick
1/3 cup cooked bulgar
1/3 cup raw cassava (Yucca)
Cereal should have no sugar or salt listed in the first 5 ingredients of nutrition label: 3/4 cups of each all bran, fibre one original, kashi seven whole grain and sesame medley, kashi to good friends,puffed corn, puffed kashi, puffed rice, puffed wheat, wheatabix, organic wheat biscuits
1/2 cup cooked corn
3 tbsp cornmeal
1 cup coconut water
1/3 cup plain cooked couscous
Crackers:
5 kashi TLC
2 kashi crispy thin
1 kashi hearty rye
3 ritz reduced fat
4 fat free saltines (soda crackers)
1 wasa
6 reduced fat wheat thins
2 slices cracker bread
1/2 cup cream of wheat made with water
1/2 small plain crumpet
1 small crusty roll
1 fig roll
1 sheet low fat honey graham cracker
1/3 cup hummus
1/2 cup nonfat no sugar ice cream
1/2 small jacket baked potatoe
1 board matzo
6 slices round plain melba toast
3 slices square plain melba toast
1/2 cup no sugar added original musli
1/2 cup natural wheat bran
2 new potatoes baked or boiled
1/3 cup any variety cooked pasta
1/2 cup cooked frozen peas
1 4 in. whole wheat pita
1/2 cup plain cooked porridge (oatmeal)
1/3 cup of either basmati, brown or while rice
1 rice cake any flavor
1/4 cup rice pudding
2 slices ryvita dark rye
1/2 small sweet potatoe
1/2 6 in. tortilla
1/2 wholemeal english muffin
1/2 cup winter squash (marrow)
1/2 cup raw yautia

Tomorrow I will be talking about protein from meat, chicken and fish to legumes.

That's all for tonight.

Betty

Day 7 - Sept. 14

Today was a rough day. Joseph really worked me out...to the point of nausea. Just kidding my vertigo kicked in and I was having some nausea when I had to lay on my back. Prior to that I was doing pretty good. Nausea stayed with me for a little while and then it went away. I am going to try aquatics tomorrow morning and I can sleep in until 545am. What a treat. I like swimming and it is going to be a great way to breakup the training sessions and keep my knees from hurting.

Today I am going to speak about condiments. You can have upto 3 per day.
The following are condiments that you can have:

1 tbsp - Barbecue Sauce
1/4 tsp - Bohio Adobe Lite
1/4 tsp - Bohio Sazon Lite
1 tbsp - Capers
1 tbsp - Lite Chocolate Syrup
1 tbsp - Cocktail Sauce
1 tbsp - Coffee Mate Liquid Creamer, any flavour, Fat Free
1 tsp - Coffe Mate Powdered Creamer, any flavoir, Fat Free
1 tbsp - Cool Whip Fat Free
1 tsp - Cornmeal
1tsp - Cornstarch
1 tbsp - Cream Cheese, Fat Free and Ultra Low Fat
1 tsp - Curry Sauce
1/2 cup - Gelatin (Jelly Powder) Sugar Free
1 tbsp - Half & Half - Fat Free
1 tbsp - Horseradish
1 tsp - Honey
1 tsp - Hot Sauce
5 sprays - I Can't Believe It's Not Butter Spray
1/4 cup - Jalapeno Peppers, chopped
1 tbsp - Jam, sugar free
1 tbsp - Ketchup
1 tbsp - Lemon or Lime Sauce
1 tbsp - Maple Syrup, Sugar-free
1 tsp - Marmite
1 tsp - Mustard
1 tbsp - Pimentos
1 tbsp - Salad Dressing, Fat Free, Any Variety, less tht 175mh sodium per tbsp
1 tsp - Salsa Lizano
1 tbsp - Salsa
1 - Serrano Pepper
1 tsp - Sofrito
1 tbsp - Sour Cream - Fat Free or Lite
1 tbsp - Soy Sauce - Low Sodium
1 tsp - Sugar - Regular, White or Brown
1 tbsp - Teriyaki Sauce - Low Sodium
1 tbsp - Vinegar
In addition to 3 condiments per day you may also use:
3 packets per day - Artificial Sweetner
3 pieces per day - Sugarless hard candy or gum

Tomorrow I will talk about starches.

Talk soon

Betty

DAY 6 - Sept. 13

It was a quiet day today. Just doing things around the house and then headed out to chapters to pick up a cook book on Portuguese cooking. Going to read through it tonight as I will be cooking Portuguese food for my book club dinner.

What I would like to discuss today are fats. You should have 2 fats per day to keep you body running well and it is good for your skin and nails. Here are some items that can be used for 1 fat. You may find some of you favorite items on it.

1 oz./29 g Ackee
7-10 unsalted almonds (depending on size)
1/8 of 1 medium Avocado
1 tsp butter
2 tbsp shredded coconut
2 tbsp coconut milk
1 tbsp regualr cream cheese
1 tsp Salt Pork Fatback
1 tbsp Ground Flaxseeds
1 tsp Ghee
2 tbsp Guacamole
1 tsp Margarine
1 tbsp Diet Margarine
1 tbsp Low-fat or Light Mayonnaise
10 Nuts, other, Unsalted
1 tsp Oil - Canola, Flaxseed, Grapeseed, Safflower, Soybean, Sunflower, Olive
9 Black Olives
10 Green Olives
10 Unsalted Peanutes
15 Unsalted Pistachios
1 tbsp Seeds, any variety, Unsalted
1 tbsp Tofu Cream Cheese
2 tsp Tofu Mayonnaise

So you see you can have any of the above twice a day. I know I like my black olives so it is a treat to have once in a while. And a little light mayo on a tuna wrap...well that makes it all worth while.

Speaking of wraps Weight Watchers really makes a nice wholewheat tortilla wrap. Nice to have in place of melba toast some time. In melba toast I like the 12 grain...I find it really tasty.

I have to start getting things ready for tomorrow as I have a 6am workout with Joseph at GoodLife. Wish me luck

Betty

Day 4 & 5 - Sept. 11 & 12

I missed a day and I am putting both days into this blog.

Friday I met Joseph at GoodLife at 600am and he proceeded to really work me out. He is adding a little extra each day and testing my endurance. He is still leaning on the machines to make it more difficult for me and I am getting a little used to it. I find the machines that work my biceps are the toughest. I was hurting yesterday and today but I did some stretches and that helped a bit.

Today, Saturday, I did all my grocery shopping so that I have all the foods I need for my new lifestyle. And boy did I shop and my arms got another work out when I had to carry all the bags up 2 flights of stairs...it took 2 trips. But now I have everything I need for my meal plan.

When you go shopping do not go hungry...you will end up buying items you do not need. And always make a list so that you only get the items you require and you don't forget anything you will need.

I am not much of a fruit eater, I prefer vegetables. A substitute once in a while is 2 teaspoons of either raisins, dried cranberries and dried blue berries. That is the equivalent of one fruit. A nice snack is 2 tsps of dried cranberries and 7-10 unsalted almonds. This is the equivalent of one fruit and one fat. You can also use this on your cereal.

Well that is all for tonight.

Betty

Day 3 - Sept. 10

Joseph, the trainer, put me through my paces today at www.goodlifefitness.com. He had me do 2 reps of all the ceps and he has a habit of leaning on the piece of equipment that I am working on so that I am moving him as well. I don't think I have glowed that much in a long time. But I felt really good when it was finished and I am learning what all the machines do. I also had a body complex (?) done and it determined that half of my body is muscle and half is fat. I need to eat 1178 calories just to keep my body going so I will have to eat a little more than that to have my body work efficiently. Lots to take in but I am learning and Joseph is a good teacher.

Vitamins are very important as well and I take a womens multi vitamin and calcium with D. I take an extra 1000 UI of D as most calcium pills do not have enought D to absorb the calcium into the bones. I also take multi strain probiotic because it helps in healing and I do not eat a lot of yogurt which is where you tend to find it. I take korean red ginseng which helps with fatigue, green tea extract which helps with digestion, wild salmon oil which helps with memory (I am getting older), B100 for premenopause and flax seed oil for extra essential fatty acids. Now this is what I take, I don't propose that anyone else take these but perhaps something in this list will help you with a problem you may be dealing with. But if you take nothing else take a multi and calcium to make sure that your body has all the supplements that is requires.

You may notice that I use a lot of soy products. The reason for this is that I like my milk and if I eat regular cheese then I have to give up some of my milk...I don't like that. Soy can be used as a protein and that is how I eat it. I even have a soy oil margarine with garlic and herbs that I use in place of butter. It is called "Incredible Edible Spread 'Em" and you can find them at www.spreadem.biz. My niece, who is 7, is lactose intolerant and we discovered that she can eat this and she likes it. You can order online and they will ship to you.

The other product that I like for salads is Kraft Fat Free Italian dressing. I like it but you still must use it in moderation as it does have a little more sodium. So don't use salt on your salads as you have it in the dressing.

Well thats all for tonight. Wish me luck on my work out tomorrow at 600am.

Betty

DAY 2, SEPT. 9

Day 2 of my journey was a little quieter but still quite sore. Got up and did some stretches and that seemed to help. Watching the food intake by keeping out the white flour products and keeping down the fats. Drinking lots of water to help flush the system. I know that some professionals say we don't have to drink as much water but I am old school and I drink at least 2 large bottles a day. It helps keep you hydrated and that included your skin which need both internal and external moiture to keep is from getting to lined.

Tomorrow I have to be up at 515am to go and meet Joseph my trainer at 600am. Joseph is very nice and even though he is working me his is not being extremely hard on me...yet. I explained about the arthrytis in both of my knees and he is being very careful not to do any damage but to help me strengthen so that I can work out harder as I progress. My doctor said exercise is the best thing for my knees so that is what I am doing. Joseph works on my triceps, biceps, all my ceps and boy do I feel it. But what is the term...no pain, no gain. And you can not change your lifestyle without including exercise of some sort. Be it a gym, walking, swimming, etc.

So wish me luck on my second day of workout. I look forward to hearing from you.

Betty

DAY 1 - Sept. 8

Well the summer is over and I am officially starting a new journey. I have been wanting to do this for the past year but with the same foot broken twice it was pretty hard to start. Well I have been told that I am physically fit to start by my doctor (very important) and today I started at Good Life Fitness and began working with my trainer Joseph. Am I sore tonight in places I forgot I had...well yes I am. But I am also mentally ready and that is why I decided to share my experience on this blog. I will post pictures from now until I hit my target which I will know when I get there...it will be a lot of work though. I will share diet tips and recipes and I would love to get recipes from people out there going through the same thing. I will try to answer questions but I am not a professional so it will just be based on my personal knowledge and many years of watching calories. I am not sharing this as a diet forum but as a start to a new way of living. I hope you get something from it and I hope you can help me as much as I can help you.

I still plan on living and enjoying life to the fullest but I will be working hard to make my new lifestyle work. I will have a food journal on the blog and it is not so much about counting calories as it is eating the right foods. So please review and maybe you can get something from it.

Thanks and I look forward to hearing from you.

Betty