From Baggy to Bitchin - A weight loss journey: DAY 21 & 22 - Sept. 28 & 29

Tuesday, September 29, 2009

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

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DAILY FOOD JOURNAL

29MAR - Vitamins - B - 1 cup peach yogurt. L - 4 oz tuna fish, grape tomatoe & cucumber salad with fat free dressing. 2 oz soy cheese and 4 melba toast. 10 oz skim milk. D - 6 oz pork chop, steamed brocoli, 1/2 baked potatoe with soy butter.
28MAR - Vitamins - B - Oatmeal with 1 cup skim milk and 3 tble blue berries. L - 6 oz salmon, 2 oz soy cheese, 4 melba toast, cucumber, grape tomatoes, 10 oz skim milk. D - 6 oz steak, 1/2 baked potatoe with soy butter, mushroom in 1 tsp butter. S - 1 digestive cookie, handle cashews.
18FEB - Vitamins - Red cabbage juice. 2 oz spoon size shredded wheat, 3/4 cup blue berries, 6 oz skim milk. L - chicken and veggies. D - 6 oz steak with mushrooms and potatoe salad.
17FEB - Vitamins - Red cabbage juice. 2 oz spoon size shredded wheat, 3/4 cup blue berries, 6 oz skim milk. L - 4 oz tuna, grape tomatoe and cucumber salad with fat free dressing 2o zo soy cheese and 4 melba toast. 8 oz skim milk. D - 6 oz steak with mushrooms and potatoe salad.
16FEB - Vitamins - Red cabbage juice. Oatmeal with peaches and 1 cup skim milk. L - 4 oz tuna, grape tomatoe and cucumber salad with fat free dressing. 6 melba toast and 3 oz soy cheese. 8 oz skim milk. D - 6 oz steak, mushrooms and potatoe salad.
15FEB - Vitamins - L - 6 oz salmon, potatoe salad and coleslaw, 10 oz skim milk. D - chicken and potatoe salad.
14FEB - Vitamins - 3 egg ommolette with red onions, mushrooms, grape tomatoes and 1 tsp parmesean cheese. 1 whole wheat english muffin lihtly buttered. 10 oz skim milk. L - Small slice pizza. D - Chicken and potatoe salad.
13FEB - Vitamins - B - 2 fried eggs with 1 oz soy cheese and wwhole wheat english muffin lightly buttered. 10 oz skim milk. D - Chicken with veggies. 1 cup cheetos.
12FEB - 2 oz Fibre 1 with 2 tsp cran raisins and 6 oz skim milk. L - Chicken with veggies. D - 2 small slice pizza with pepperoni, mushroom, onion and black olives.
11FEB - Vitamins - B - Oatmeal with peaches and 1 cup skim milk. L - Eggs salad sandwich, 1/2 cup pasta salad. Nanaimo bar small. D - Lamb Stew
10FEB - Vitamins - B - Oatmeal with peaches and 1 cup skim milk. S - Carrotts and celery. L - Subway BLT. D - Chicken and veggies.
09FEB - Vitamins - B - Oatmeal with sliced peached and 1 cup skim milk. L - Chicken with veggies. 1 soy peanut butter bar. D - 2 fried eggs, 1 whole wheat english muffin lightly buttered, sliced tomatoe. 10 oz skim milk.
08FEB - Vitamins. L - Chicken with veggies. D - Chicken soup with veggies. Handful of raw almonds.
07FEB - Vitamins. Chicken with veggies.
06FEB - Vitamins - B - BLT on small bagel, 10 oz skim milk. L - Mimosa, small cinamon bun, granola with yogurt and honey, eggs benedict with pommes frites, coffee with milk. D - Beef carpaccio, short ribs with truffle mashed potatoes, roasted carrots and parsnips. 1 inch diameter of brioche bread pudding with dolce de leche. Red wine.
05FEB - Vitamins - Brunch - Penne with chicken and veggies in a gorganzola sauce. S - herb crackers with light cream cheese, 8 oz skim milk. 1 soy lemon bar. D - Yukon gold gnocchis with yams in a gorganzola sauce. Elk osso bucco with saffron risotto. Flourless chocolate cake with tbsp vanilla bean icecream. Red wine and decaf coffee with milk.
04FEB - Vitamins - 1 packet oatmeal, 3/4 cup blue berries, 1 cup skim milk. L - Tossed baby mixed greens salad with veggies in a balsamic vinagrette. Penne with chicken in a gorganzola sauce. Glass red wine. D - Small slice pizza with pepperoni, mushrooms, onions and black olives.
03FEB - Vitamins - 1 packet oatmeal and 2/3 skim milk with 2 tsp cranraisins. L - Baby spinach and romaine, cucumber, grape tomatoes and 4 oz tuna with fat free dressing. 2 oz soy cheese with 4 melba toast. 10 oz skim milk. 1 soy lemon bar.
02FEB - Vitamins. B - 2 oz soy cheese with 4 melba toast. L - Lambstew with veggies and 2 baby red potatoes. D - Pasta with hamburger and veggies and 1 tsp parmesean cheese. 1 soy lemon bar.
01FEB - Vitamins L - 2 baby red potatoes with hamburger stew, 10 oz skim milk. 1 soy lemon bar. D - Lamb stew with veggies and 2 baby red potatoes. 1 soy lemon bar.
31JAN - Vitamins, 2 coffee with milk. Br - 2 eggs over easy, 3 oz sausage, whole wheat english muffin lightly buttered, sliced tomatoe and 10 oz skim milk. S - 2 oz sausage, 2 oz lamb, whole wheat english muffins with mustard. 8 oz skim milk.
30JAN - Vitamins - B - 2 oz fibre 1, 3/4 cup blue berries, 6 ox skim milk. L - whole english muffin, 2 oz lamb, 1 oz soy cheese, mustard. 10 oz skim milk, 1 soy lemon bar.. D - Apple martini, calamari, sirloin burger with tomatoes and lettuce, small mini fries, small slice chocolate cake, red wine.
29JAN - Vitamins. B - Dinner roll with 2 oz lamb and 1 oz soy cheese with mustard. L - 6 oz salmon, 2 oz creamy coleslaw, 2 melba toast, 10 oz skim milk, 1 soy lemon bar. D - 1 small beef empinada with california salad, 3 oz pan fried pork in a mango salsa on a bed of potatoes and legumes. Small piece mango cheesecake. Red wine.
28JAN - Vitamins - B - 3 strip bacon, 1 fried egg, whole wheat english muffin, 1 tsp ketchup, 10 oz skim milk. L - 2 small slice pizza with pepperoni, tomatoes and cheese. Iced tea. S - small donut, chocolate cookie. D - 6 oz lamb, pasta with rose sauce. S - handful of almonds and 2 tsp/ cranraisins.
27JAN - Vitamins B - 2 oz spoon size shreaded wheat, 3/4 cup blue berries, 6 oz skim milk. L - 1 slice pizza with pepperoni, mushroom and cheese. D - 1 scallop wrapped in bacon, 1/2 crab cake, calamari, 2 coconut shrimp. Pasta with lobster, red and green peppers and onion in a rose sauce. 1 sm slice cornbread with butter. 1/4 apple fritter with 1 tsp icecreadm and whipcream. decaf coffee with milk.
26JAN - Vitamins B - 2 oz Fibre 1, 3/4 cup blue berries, 6 oz skim milk. L - Bowl of chilie with whole wheat toasted bun unbuttered. D - Lamb on nan with mustard. 10 oz skim milk.
25JAN - Vitamins - B - 2 oz Spoon size shreaded wheat, 3/4 cup blue berries, 6 oz skim milk. L - Bowl of chili with whole wheat toasted bun unbuttered. S - 2 chocolate cookies. D - Roast chicken sandwich with lettuce and tomatoe. S - 10 sour ceam and onion chips. handfull of peanuts.
24JAN - Vitamins - Lamb on vienna loaf with mustard. 10 oz skim milk.
23JAN - Vitamins - B - 3 strips bacon with 1 fried egg on a whole wheat english muffin. 10 oz skim milk. D - Tequila Martini, 2 larfe shrimp with small slice nan, 1 oz tequila lemon cocktail sauce, Chirizo, tomatoe and onion soup with small slice of bread. Baked leg of lamb with 3 small babyu red potatoes, orange custard with grandmarnier whip cream, red wine and port. Coffee with milk.
22JAN - Vitamins - Br - 4 oz tuna, grape tomatoes and cucumber salad with fat free dressing. 4 melba toast & 2 oz soy cheese. 10oz skim milk. 1 soy lemon bar. D - Ribs wioth small portion of creamy coleslaw.
21JAN - Vitamins - B - 2 oz Fibre 1, 3/4 cup blue berries and 6 oz skim milk. 2 coffee with milk, S - 2 small carrotts. L - 6 oz salmon, tomatoe and cucumber salad with fat free dressing, 2 melba toast. S - Watermelon D - 6 melba toast with light cream cheese.
20JAN - Vitamins. B - 2 oz fibre 1, 3/4 cup blue berries, 6 oz skim milk. L - Leftover gnocchi with mushrroms, spinach and chicken in a tomatoe sauce. 8 oz skim milk. 1 soy lemon bar. D - Small steak burrito with 8 oz skim milk.
19JAN - 2 oz Fibre 1, 3/4 cup blue berries, 6 oz skim milk, coffee w/milk. L - Cob salad, cappucino. D - Small Subway sandwich with roast beef, chicken, ham, lettuce, tomatoe, cucumber, swiss and cheddar cheese on a 9 grain bun with light mayonaise. 10 oz skim milk. 1 peaut butter soy bar.
18JAN - Vitamins. Brunch - 3 oz Roast beef, 2 oz swiss cheese on a toasted whole wheat english muffin with mustard. Sliced cucumber. 10 oz skim milk. D - 2 small pieces of homemade pizza with sausage and goat cheese.
17JAN - Vitamins, Coffee with milk. Brunch - 3 egg ommelette with mushrooms, grape tomatoes, red onion and baby spinach with 1 tsp parmesean cheese. Whole wheat english muffin lightly buttered. 10 oz skim milk. D - Shrimps, scallops and mushrooms in a brandy sauce. Gnocchi with spinach, mushrroms and chicken in a tomatoe sauce.
16JAN - Vitamins, B - 2 oz Fibre 1, 3/4 cup blue berries, 6 oz skim milk. L - 4 oz lean roast beef and 2 oz swiss cheese on a chapata bun with mustart and 10 oz skim milk. D - Mixed babt spinach and romaine, grape tomatoes, cucumber and red onion in a fig vinagrette dressing. 6 oz Roast pork, baked white lima beans, baked apple and tunrip and 3 baby baked potaoes. Small piece of apple spice cake with vanilla icecream. Red wine and coffee with milk.
15JAN - Vitamins B - 2 oz Fibre 1, 3/4 cup blue berries, 6 oz skim milk. L - Salmon with steamed veggies. S - Soy peanut butter bar. D - Pasta with chicken, mushrooms and onion in a tomatoe sauce. 1 tsp parmesean. 1 small slice black fruit cake and 8 oz skim milk.
14JAN - Vitamins B - 2 oz Fibre 1, 3/4 cup blue berries, 6 oz skim milk. L - Roast beef, cheddar and mozarella cheese, lettuce and mustard on rosemary bread. S - Almonds and dried cranberries. D - Hamburger stew.
13JAN - Vitamins. B- 2 oz Fibre 1, 2 tsp dried cranberries, 6 oz skim milk. S - Hand full of dried cranberries and almonds. L - chili and whole wheat toasted roll unbuttered. S - Sliced peaches. D - Hamburger Stew. 1 soy lemon bar.
12JAN - Vitamins. B - 2 oz Fibre 1, 1/2 cup blue berries, 6 oz skim milk. S - soy lemon bar, 2 coffee with milk. L - Roastbeef, monteray jack cheese and lettuce wrap. Green salad with lemon vinagrette. S - sliced peaches. D - Hamburger Stew, 1 peanut butter soy bar.
11JAN - Vitamins - Brunch - 4 oz tuna, grape tomatoes and cucumber salad with fat free dressing. 2 oz soy cheese. 4 melba toast. 10 oz. skim milk. 1 soy lemon bar. D - Hamburger Stew. 1 soy peanut butter bar.
10JAN - Vitamins - Brunch - 3 egg ommelette with mushrooms, red onion, sliced grape tomatoe and 1 tsp parmasean cheese. whole wheat english muffin lightly buttered. 10 oz skim milk. S - herb crackers with light cream cheese and 8 oz skim milk. D - Hamburger Stew with small baked yellow potatoe.
09JAN - Vitamins - Brunch - 4 oz tuna, grape tomatoes and cucumber salad with fat free dressing. 2 oz soy cheese and 4 melba toast. 10 oz skim milk, 1 soy peanut butter bar. D - BBQ ribs and coleslaw. glass red wine.
08JAN - Vitamins - Brunch - 3 eggs ommelette with grape tomatoes, red onion, mushrooms, parmasean and mozarella cheese. Whole wheat english muffin lightly buttered. 10 oz skim milk, soy lemon bar. D - 6 oz steak with mushroom. small red potatoe with soy herb butter. soy lemon bar.
07JAN - Vitamins. B - Raisin scone with butter and grape jelly. 8 oz skim milk. Coffee with milk. L - 6 oz salmon, 4 melba toast, 2 oz soy cheese, 10 oz skim milk. D - Bruscetta, italian dressed house salad, veal marsala, scallops with snow peas, 1/2 cups penne with tomatoe sauce. capucinno and red wine.
06JAN - Vitamins - B - 2 oz Fibre 1, 3/4 cup blue berries, 6 oz skim milk. L - 4 oz tuna, grape tomatoes and cucumber salad with fat free dressing. 2 oz soy cheese and 4 melba toast. 10 oz. skim milk and Soy lemon bar. D - Smoke salmon and cream cheese puffs, red wine.
05JAN - Vitamins - B. 2 oz Fibre 1, 3/4 cup blue berries, 6 oz skim milk. L - 4 oz tuna, grape tomatoes and cucumber salad with fat free dressing. 2 oz soy cheese and 4 melba toast. 10 oz skim milk. Soy lemon bar. D - Sausage with 2 eggs, whole wheat english muffin lightly buttered. Small slice dark fruit cake.
04JAN - Vitamins - B - 2 oz. Fibre 1, 3/4 cup blue berries and 6 oz skim milk. L - Slice Pizza, Soy lemon bar. D - Chicken and veggies.
31DEC - Vitamins - B - 2 oz Fibre 1, 1/2 cup blue berries, 6 oz skim milk. L - 4 oz tuna, grape tomatoes and cucumber salad with fat free dressing. 4 melba toast and 2 oz soy cheese. 10 oz skim milk and 2 ginger snap cookies. D - 2 poached shrimp. 2oz tequila. Pancetta and parsnips fettucini. Salad and desert. Red wine and champagne.
30DEC - Vitamins - Brunch - 4 oz tuna, grape tomatoes and cucumber salad with fat free dressing. 5 melba toast and 2 oz soy cheese. 10 oz skim milk. D - pasta with seafood and parmesean cheese. glass red wine. S - 8 oz skim milk and 2 short break cookies.
29DEC - Vitamins - B - 2 oz Fibre 1, 3/4 cup blueberries, 6 oz skim milk. L - 4 oz tuna, grape tomatoes and cucumber salad withg fat free dressing. 2 oz soy cheese. 5 melba toast. 2 fig cookes. 10 oz skim milk. D - 6 oz roast beef with roasted veggies with rosemary, gravy and 1 slice rye bread.
28DEC - Vitamins - B - 2 oz Fibre 1, 3/4 cup blueberries, 6 oz skim milk. L - 4 oz tuna, grape tomatoes and cucumber salad with fat ree dressing. 2 oz soy cheese. 4 melba toast. 10 oz skim milk. Soy lemon bar. D - 6 oz roast beef with roasted veggies with rosemary, gravy and 1 slice light rye bread.
15DEC - Vitamins. B - 2 oz fibre 1, 2 tsp dried cranberries and 6 oz skim milk. 2 cups coffee with milk. L - 1/4 dark chicken with salad and ranch dressing. D - 1/4 white chicken with bun and celery and carrots. 1 peanut butter soy bar.
14DEC - Vitamins. Br - 6 oz salmon, tomatoe and cucumber salad with fat free dressing. 4 melba toast and 10 oz skim milk. 1 lemon soy bar. D - 2 cups pork chop suey made with small pork cubes, bean sprouts, cabbage (red and white), red onion, shredded carrot, sliced garlic, mushrooms, brocoli, brussels sprouts, reduced sodium soy sauce and dried noodles. 1 peanut butter soy bar.

RECIPE - 5 Bean Chili - Serves 20-24

5 lbs/2.2 kgs of lean ground beef, 2 of each diced green, yellow and red peppers, 2 chopped onions, 3 sliced cloves of garlic, 2 tbsp chili pepper, 2 tsp salt, 1 1/2 tsp ground cumin, 2 tsp ground pepper, 1/2 tsp cayenne pepper, 1/4 tsp ground coriander, 1/4 tsp cinnamon, 2 bay leaves, 1/2 to 1 tsp thai garlic chili sauce, 4 cans diced tomatoes, 3 cans crushed tomatoes, 1 can beef stock with one can of water, 25-30 button mushrooms, 1 can of each white kidney beans, red kidney beans, black beans, white pea beans, navy beans (can also use northern, pinto or pork and beans). On medium heat, in a separate pan, brown the beef. Drain the beef (keeping back 2 tbsp of the fat) and transfer all to chili pot or large pot. Add crushed and diced tomatoes. Add diced peppers, chopped onions and mushrooms. Add beef stock and water. Add all spices. Cook for about 45-60 minutes. Drain and rinse the beans and add to the chili. Cook for about another hour stirring occasionally. You can add more chili sauce or powder if you desire.

RECIPE - Baked veggies with soy mozarella

DO NOT throw out the water that you boiled the vegetables in...it is check full of vitamins and nutrients. Put the veggie water in jugs in the fridge and drink a class or two through out the day. Heat it up, it is like drinking a vegetable broth.
Par boil 1 red cabbage, 1 cauliflower, 4 brocoli pieces, 14 brussel sprouts. Take half the amount boiled and put in the freezer for use at another time. Take the amount left and chop up and put in large roasting pan along with sliced mushrooms, green beans, sliced spanish onion and 3 cloves sliced garlic. layer 1/2 the vegetables and then put a can of dice tomatoes over the mixture and then put in the rest of the vegetable and a second can of tomatoes. Add salt and pepper through out the layers. Get a package of soy mozarella and slice and put all over the top of the vegetables. Preheat oven to 425 degrees and cook for 50-60 minutes. Until mozarella is golden brown. Makes 8 - 10 servings of vegetables.

RECIPE - Hamburger Stew

1.5 Kgs. Lean Ground Beef, 5 large carrotts cleaned, 2 medium onions cleaned, 4 stalks celery cleaned, 12-14 large mushrooms cleaned, 2 large peppers (any colour your like) cleaned, 1 cup frozen corn, 1 cup frozen peas, 4 cans diced tomatoes. 4 cloves garlic sliced. salt and pepper to taste. Take the ground beef and brown. Once browned put in a colender and strain out the fat and then rinse the browned beef with hot water. You want to get as much of the fat off the meat as possible. Put the clean ground beef in a large soup pot. Chop up all the veggies in big chunks and add to pot. Add the sliced garlic and then put in the 4 cans of diced tomatoes. Salt and pepper until you get the flavour you like. Cook for about 90 minutes. Add the frozen corn and peas and cook for another 30 minutes. You can either boil some chopped potatoes or bake them and put the stew over the potatoes. Do not add the potatoes to the stew as they will get mucky. Enjoy. Makes about 15 servings and it freezes well.

RECIPE - Low Cal Potatoe Salad

10 medium potatoes, 10 hard boiled eggs, 6 green onions, 2 stalks celery, 1/3 red onion, 1/2 cup half fat mayonnaise, 1/2 cup low fat plain yogurt. Boil the potatoes and eggs. Put in the fridge and cool for a few hours. Chop up in small pieces the red onion, green onions and celery. Take the potatoes and cut into small cubes and slice the eggs in an egg slicer. Add all the ingredients together and mix. Add salt and pepper to taste. Cool in fridge for a couple more hours or overnight when it tastes even better. One cup of this has you starch, protein and fat. Very good for you.