Monday, Monday

Date: 1/16/2012

Workout: Teaching 50 minute Spinning class at 5:30pm at Rush, 12 minute workout hosted by Rush

Food:

Breakfast: 3/4c. Honey Oat Crunch with 1/2c. 2% Organic Milk and ½ a Banana: 235 Calories, 46g Carbs, 7g Protein, 4g Fiber, 5g Fat, 233mg Sodium, 22g Sugar

Morning Snack: 1c. Greek Yogurt with 1/2c. Strawberries and 1/2c. Kashi Go Lean Crunch: 282 Calories, 43g. Carbs, 28g Protein, 7g Fiber, 2g Fat, 142mg Sodium, 32g Sugar

Lunch: Chicken and Hummus wrap on Flat Out Bread: 340 Calories, 21g Carbs, 40g Protein, 10g Fiber, 14g Fat, 860mg Sodium, 0g Sugar

Afternoon Snack: 25 Lightly Salted Almonds: 170 Calories, 6g Carbs, 6g Protein, 3g Fiber, 15g Fat, 40mg Sodium, 1g Sugar

Dinner: Salmon Salad with 1/2c. Weight Watchers Shredded Mexican Cheese and vinaigrette dressing: 386 Calories, 4g Carbs, 50g Protein, 0g Fiber, 21g Fat, 590mg Sodium, 2g Sugar

Total Nutrition Intake:

1,412 Calories

120g Carbs

131g Protein

24g Fiber

56g Fat

1865mg Sodium

57g Sugar

Review of the weekend:

As far as nutrition and fitness, this weekend had pluses and minuses. Friday, I went to dinner to Giannos with Jeremy and I did fairly well. I ended up getting chicken pasta and eating about half of it. It made me feel very full and I could tell my stomach felt a little weird because it wasn’t used to what I was giving it. I felt I was still good with my calorie limit for the day but the only harm that could have been done there is the carbs. Saturday, I taught a 50 minute Spinning class and it was one of the best classes that I have taught in a while. So I was able to get a good workout in which was great. Saturday, I did well with my food and stuck with my plan. Dinner was a challenge, however, on Saturday. I was working an event for work and had to go to the cafeteria for work. There weren’t a lot of great options and there were a lot of temptations like macaroni and cheese and ice cream. I ended up getting an egg white omelet  and salad. Later that night, I really wanted to drink and so I went with a couple vodka waters. I thought that would be a good choice drink based on calories and since I was only adding citrus to the drink I was able to save on extras like sugar. Sunday, a group of us went on a hike and that was a great outdoor activity to do to get some exercise. I stuck to what I was planning on eating for the most part on Sunday. I made some mashed potatoes for Jeremy to take with him because I needed to use the potatoes up (Ashlie advised me not to eat any white grains). I stole some bites of the potatoes which I probably shouldn’t have but it was too hard to resist.

 Overall, I feel I did well with sticking to my fitness and nutrition plan this weekend. I knew it was going to be hard and I did slip a little bit but I think that is ok once in a while. When I met with Ashlie on Friday, she explained that if I let myself indulge a little for one meal out of the week, it isn’t going to kill my plan or hurt me getting to my goals. As long as I’m not slipping several times a week and my choices when I do indulge are good choices.  Weekends are very hard for me and it’s hard when you are around people who don’t care what they eat and can eat whatever they feel like. It makes me feel like I want to do that. But I need to stay focused during those moments and keep my goals in mind. Thinking about my goals and what I need to give up in order to achieve them helps. I am ready to hit the gym hard this week and be strict with what I am eating.

This morning I woke up and felt horrible. My throat is hurting me and I feel kind of achy. I am trying to drink a lot of fluids and make sure I get some good sleep tonight along with some medicine. I skipped out on the 6am class at Fitness One this morning though which I’m not happy about. But I think I did need a little break.

Alcohol and Weigh Loss

This weekend, I was in the mood to drink one night. When you have fitness and nutrition goals, what is the best choice here? It’s hard to completely deprive yourself but alcohol does do damage. Alcohol is metabolized differently than food because the body views it as a toxin. Therefore, when alcohol enters your system, your body is focused on processing it and is not able to properly break down carbs and fats which get stored in your body.

Alcohol also causes dehydration which we know is not good for our body for many reasons. It also lowers your inhibitions which lead you to those late night munchies. So alchohol is not good for us for many reasons. When you do decide to drink (hopefully not too often), make smart choices.

In 1 shot of liquor, there is typically around 100 Calories. What you also have to think of with liquor is if you are mixing anything else in with it. That will add in more empty calories, carbs, and sugars.

On average, a glass of wine has around 120 calories and 3g of carbs.

Beer varies greatly. I have made a list of light beers and there calorie and carb levels to compare:

-          Amstel Light: 95 Calories, 5g Carbs

-          Bud Light: 110 Calories, 7g Carbs

-          Michelob Ultra: 95 Calories, 3g Carbs

-          Miller Chill: 100 Calories, 4g Carbs

-          Bud Light Lime: 116 Calories, 8g Carbs

-          Budweiser Select: 99 Calories, 3g Carbs

-          Budweiser 55: 55 Calories, 2g Carbs

-          Corona Light: 105 Calories, 5g Carbs

Just some things to think about when drinking. It’s obviously not a great idea to do when you are trying to lose weight but if you have that urge (like I sometimes do) then make sure to make smart choices and not to over indulge. Stick to a couple drinks and drink them slow. I’m sure you will still have fun J