The date is October 9th 2008 and this is tape 2 of my weight loss journey. Weight, 238.5lbs.
The Apple Plan:
I have copied the following information from Novembers Fitness Magazine, I will follow this plan, what do I have to lose? Maybe a little pride!
This plan is a little higher in healthy fats and lower in carbs. Heart-healthy monounsaturated fat, found in nuts avocados and olive oil, has been shown to decrease inflammation, which has been linked to disease, while increasing your bodys ability to burn fat. Carbohydrates, even the whole-grain kind, raise insulin levels in the body. Apples are already prone to having high blood precursor to diabetes and heart disease—so they need to watch their carb intake, says Dr. Cochran. She recommends a diet of about 40% carbs, so roughly 600 calories for a woman eating 1,500 daily. Look for fiber-rich, complex carbs, like beans, fruits, veggies and whole grains. Fiber slows the digestion of sugar and lowers insulin and cholesterol levels, Dr. Savard explains.
Working out is also crucial because it can rev up your metabolism and increase your calorie burn. Doing a lot of crunches, while great for strengthening ab muscles, isnt going to get rid of any extra inches around your middle. To do that, Dorfman recommends at least 3 cardio sessions a week---running, biking or swimming---to help build lean muscles in your lower muscles in your lower body and balance the top half. Twice a week, do some total-body strength training to help tighten your core and burn flab.
Here is a sample menu, hope you enjoy!
1,500 calories
600 calories from carbohydrates
525 calories from fat
375 calories from protein
Breakfast:
o1 egg, scrambled with ¼ cup spinach and 2 tbs. mozzarella cheese.
o1 ounce lean ham (I think I am gonna change this up a little, not a ham fan)
o1 slice whole-wheat toast with ½ tsp. margarine made with canola oil (considering margarine is about 1 molecule away from plastic, I am going to stick with butter with the same amount)
Snack:
o1 small apple (I love golden delicious)
o1 tbs. peanut butter (I am going o-natural with the peanut butter)
Lunch:
oCobb salad: 2 cups mixed greens, ½ tomato, 2 ounces sliced cooked skinless chicken breast, 1 hard-cooked egg, 1/8 avocado, 1 tbs. reduces-fat feta cheese tossed with 2 tbs. reduced-fat Italian dressing (I am going to stick to mostly spinach instead of mixed, switch feta cheese to mozzarella and 3 times a week add a slice of cooked bacon. I have to make it where I will enjoy it yo!)
o6 whole-wheat crackers
Snack:
o1 small pear
o1 piece string cheese
Dinner:
o3-ounce sirloin steak marinated in 1 tbs. each light soy sauce and orange juice and grilled (lets face it, this can be a little pricey, so I am gonna mix with chicken and bake it mostly)
o1 small baked potato, with skin, topped with 1 tbs. each light sour cream and chives (ummno chives thank you, and mix that up with sweet potatoes)
o½ cup steamed broccoli with 1 tsp. olive oil. (I will also interchange this with a variety of yummy veggies)
Dessert:
o1 cup light yogurt mixed with 2 tbs. bran cereal and ½ cup frozen blueberries (I think that I am going to make my dessert happen during the day)
Tags: weight loss journey
