January 19th & Nutritional Tip 2

I've decided to edit my posts gradually throughout the day if I am able too. Having a computer at all times is pretty convenient.

- Nutritional Tip -

The Importance behind Fiber:
I guess I never had thought about it that much until here recently but fiber takes on an important role in your body. "It keeps you regular" <-- We all have seen the commercials where they tell you that their yogurt will keep you regular...in which it might - but there are other ways of receiving your fiber that maybe you aren't even aware of. One primary way to get lots of fiber is through vegetables and fruits. They are fiber enriched. It is the most natural form of fiber intake that you can get and enjoy the benefits thereof. Those benefits are primarily through the digestive track. It cleans the track out and as the commercials say - makes you regular. Why do you want to be cleaned out? Because otherwise you experience constipation, diarrhea, and bloatedness. Without this cleaning, your body will not function to its fullest. Granted, other problems may exist in your body which would compromise full functionallity but an adequate amount of fiber could relieve some of the lesser problems. I have found a quality fiber content list that gives a broken down account of what foods have fiber and their approx. amount. I would encourage you to take a look at your fiber intake. The suggested amount of fiber intake for the day is around 25-30 grams.


Food Intake:
1. 1 cup of coffee w/half & half
2. 1 1/2 cups of Raison Bran
3. 1 Banana
4. 1 serving of pretzels - yes I counted them out and eaten at two different sessions
5. Deli Chicken ( oven roasted) breast sandwich on wheat w/cheese & mayo
6. 12 oz Diet Pepsi
7. Rice Crispy Treat
8. 2 strawberries - sliced...I picked them off of a dish someone made for the teachers.
9. 1/2 of a stuffed green pepper
10. Salad -- romaine lettuce, cucumber, tomatoe, shredded cheese, italian dressing
11. 1 cup plain yogurt blended with banana, sliced strawberries, and agave nectar sweetner
12. 60+ oz of water
13. 12 oz of orange gatorade



Workout:
- Treadmill - .......3.26 miles ---- It's getting easier to do more.


Miles til Goal: 987.78

January 18th & Treadmill Tip

I think I have it easier than some when it comes to being able to be on a regular meal schedule. I am a teacher and with that...I'm put on a schedule. I eat once I get to school, have a scheduled lunch at the same time every day with the opportunity for snacks in-between meals.

--Thought of the Day--

I am also a preacher and after reading a passage the other day - I wondered how much of that passage could be applied to the fitness regime. It was Colossians 3:1-2. It talked about seeking out that which is from above in verse 1, and then in verse 2 it says to "...set your mind on the things above, not on the things of this earth." We are so easily driven to do something but once we hit a wall or fail a couple of times we give up --- but what have we fixed our focus on. Is it the temporary gain -maybe a couple pounds off the scale or the long term goal of better health and/or (Scripturally) - the very character of God?

When we hit that wall -- whether it's the two mile mark, ten mile mark, or the constant struggles in life...where has your focused been set? Clear your mind and focus.

Food Intake:

1. 1 1/2 cup of Raison Bran Cereal
2. 1 cup of coffee w/half & half
3. 1 banana
4. 1 serving of Pretzels (minis, about 23)
5. 14 oz of Sprite
6. Deli Chicken sandwich on wheat w/ cheese and Mayo
7. 3 peanut butter cookies (small girl scout cookies)
8. bowl of salad (romaine lettuce, shaved carrots, cut tomatoes, 4 slices of cucumber with Italian Dressing
9. bowl of Mac & Cheese (mac noodles with block of cheese melted with milk)
10. 12 oz of Diet Pepsi
11. 1 bowl of plain yogurt blended with 1 banana, sliced strawberries, agave nectar
12. 60+ oz of water


Workout:

Treadmill -- 3.3 miles
..................it was a good workout.

Treadmill Tip 1: If you can get a tv around your treadmill, you should do it. You are still doing what you like (watching tv), don't miss anything of your favorite show, and you are getting fit. I use my ipod and watch tv shows...makes time go by really fast if it's one of your favs.

Miles until Goal....: 991.04

January 17th

Sundays are a little different than the others because of church and the distance traveled on those days. Inthink we have made a pretty good adjustment for better eating instead of the fast food on the way back like we use to all of the time. It use to be mcdonalds all of the time but we've been trying to make it home before eating our meal and just getting a snack on the way back.


Food intake:

1. 1 donut
2. Coffee frappacino (jar)
3. 1 piece of coffee cake
4. 1 slice of banana nut bread
5. Venti pumpkin spice latte
6. 11/2 cup raison bran cereal
7. 4 oz of grilled chicken
8. 6 oz of sprite
9. 1 cup plain yogurt blended with 1 banana & sliced strawberries, sweetened w/ agave nectar
10. 60+ oz of water


Workout:

- basketball ------------ 2.14 miles running


Miles til goal ---- 994.34

January 16th

Not a lot going on today.

Food intake:

1. 1 1/2 cup raison bran cereal
2. 1 banana
3. Deli chicken sandwich w/ cheese & mayo
4. Steamed brocoli
5. Pumpkin loaf slice
6. Tall latte
7. Oven roasted chicken breast salad from subway
8. 2 peanut butter cookies
9. 20 oz sprite
10. 60 + oz of water


Workout: none

Miles til goal: 996.48
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January 15th

Today has been a pretty good day. I did not get to get on the treadmill though.

Food intake:

1. Cup of coffee
2. 1 1/2 cup of raison bran cereal
3. 1 banana
4. Deli chicken sandwich on wheat w/ cheese and mayo
5. 12 oz of diet pepsi
6. Sweet and salty peanut granola bar
7. Golden corral dinner
4 oz chicken
Steamed brocolli
Corn
Salad
4 popcorn shrimp pieces
8. Small helping of bread pudding
9. Small rice crispy treats
10. 60 + oz of water


Workout: none

Miles til goal: 996.48

January 14th & Food Time Line

Today I was very tired. I'm not sure as to why except maybe because of the late basketball. Sunday and Wednesday nights are the nights that I get to bed the latest (basketball on those days) and could explain some of the drag.

I thought that I would label whether it was all meal or part of a snack to keep better track for myself and a rough time track. So: "BF"=breakfast, "L"=lunch, "D"=dinner, "SN"=snack. The water is an all day event.

Food Intake:

1. 1 1/2 cup of Raison Bran Cereal (BF) 8:00am
2. 1 Banana (SN) 9:30am
3. 1/2 Cup of Coffee (BF) 7:30-8:30am
4. 1 1/2 handfuls of Doritos (L) 11:00am
5. Deli Chicken (oven roasted) on wheat w/cheese and mayo (L) 11:00am
6. 14 oz of Sprite(L)11:am
7. 1/4 cup of Walnuts (SN) 1:30pm
8. 1/2 Rice Crispy Treat (SN) 3:45pm
9. Kraft Mac & Cheese (D) 6:30pm
10. 8 oz of Pepsi (D) 6:30pm
11. 1 cup plain yogurt blended w/ banana. Strawberry Slices were added and agava nectar. (SN) 11:00pm......after workout
12. 60+ oz of water


Workout:

- 3.22 miles on Treadmill
..................I have an application on my iPod called LiveCams. It's where you can view public Cameras all around the world to see what's going on. Sometimes I think it is just recorded video playing but I found a Hawaii cam and watched the sunset while listening to some good music. It worked out fine as I worked out.


Miles til Goal: 996.48

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January 13th & Treadmill Bike

I had a guilty feeling tonight after eating my meal. It wasn't because of what I ate...but because of how much of it I ate. I thought about it around 10:30pm -- that is 3 hours past the time I ate it. I wonder if that is progression - in a weird way?

My wife says I should put pictures every once in a while. While I may do that for this -- I have yet to take a picture for it. I figured I could find some random picture and attach it for you though.

I found this pic from Ecofitology

Food Intake:

1. 1 1/2 cup of Raison Bran Cereal
2. 1 Banana
3. Deli Chicken Sandwich on wheat w/ cheese and mayo
4. Handful of Dorito chips
5. 1 cup of coffee
6. 1/4 cup of walnuts
7. 6 oz of Sprite
8. About 2 helpings of Mostacelli (sp?) w/meat sauce <--I felt guilty about the second helping later. 9. 1 bowl of green beans 10. 1/2 of a Rice crispy treat 11. 60+ oz of water Workout:

- Basketball........Pedometer read - 2.11 miles
...............I felt like I was running a lot more than that...guess not. The team I ended up on won about 4 games and then lost a couple --- (every time you lose you sit out a game; winners stay). The games go to 15 usually, sometimes 21.

Miles til Goal:------999.7

January 12th & Nutritional Tip 1

I felt like I ate a lot today but I think it was that I felt like I was eating all day. I had my meals and then snacks in between. I didn't feel overwhelmed though with food in my stomach. I didn't have that bloated feeling. No one likes that full feeling (the one where you have to unbutton your pants and lay back so that you are not all crowded inside). I wonder how much of being "full" is a psychological thing? Something to think about.

Nutritional Tip:

I have read that we need to be drinking around 64 ounces of water a day. This helps in virtually every aspect of your body. This is from your brain, to your joints, and also to your nerves. Some of this quality health from water you won't even realize is taking place but the biggest thing that I have noticed is that I have to pee a lot. This means that my kidneys are working well and getting rid of the non-healthy things building up. As we get rid -- we must also replace. That's just some of the idea behind water.

Food intake:

1. 1 cup coffee
2. 1 1/2 servings of Raison Bran Cereal
3. Handful of Chips - Dorito again
4. Deli Chicken Sandwhich on wheat w/ cheese and mayo
5. 1 12 oz Diet Pepsi
5. 8 oz of oven roasted chicken on salad (lettuce, cucumbers, black olives, green peppers, and onions w/ thousand island dressing
6. 2 white chip macadamian nut cookies from Subway
7. 1 cup plain yogurt w/banana, strawberry slices, and crushed walnuts on top
8. 1 cupcake (girl brought in snacks for her birthday at school)
9. 60+ ounces of water

Workout:

- 3.02 miles on the treadmill
.........I downloaded a good show on my ipod and just watched it, listened to some music -- and started to make up some of what I failed to do before.

miles to go..............1001.81