Food Journal Outline

Date:
Weight: (If you weighted that day)

1. I am grateful for. . . (Anything you are grateful for)

2. 5 senses (Something that you remember that had to do with each sense)
sight
touch
sound
taste
smell

3. Food life
M1
Snack
M2
Snack
M3

Water intake (Should be 4 liters)
Cheats

4. Exercise

5. Feelings - (Focus on if you had a perfect day~how did you feel. Focus on if you had a bad eating day ~ how did you feel etc.)

6. Goal (Can do with food. Can do with work. Can do with kids. Can do with whatever you choose.)

Example Journal

December 30, 2007
118lbs

1. I am grateful for roads that are not icey. I drove mom to the airport this am and was grateful for beautiful snow but clear roads.

2. Sense
Taste ~ I heart oatmeal with maple syrup.
Touch ~ Sissy's monster squeeze me so tight luvs.
Smell ~ Flowers in the kitchen that Tim bought me last week.
Sight ~ The kids playing with Wedgits for their whole life.
Sound ~ Listening to the radio on the way back from the airport.

3. Food life
M1 ~ Cod Liver fish oil (Carlsons), Apple Cider vinager oil (Braggs organic), Vitamins, 1/4 c. Oatmeal, Protein Shake, 4 carrots.
Snack ~ I do not usually snack here.
M2 ~ Apple Cider vinager oil, 1/2 can tuna, cut up pickle, mixed with grapeseed (Veganise), 1 slice of bread, 2 cups of broccoli.
Snack ~ Apple Cider Vinager, Greens on the Go (Costco), Banana, Peanut Butter
M3 ~ ? I am not sure what I will eat tonight. :)

Water intake ~ 4 liters
Cheats ~ Hopefully none. :)

4. Exercise
(Not sure yet)

5. Feelings- I have really let myself go this holiday season. If there was a yummy around. I think it ended up in my mouth. I am way addicted to sugar. I don't know why it does not make me feel good. I see it. I eat it. So now that the holidays are over I am getting myself back on track and I feel really good about that.

6. Goal ~ Find a supplement for my sugar addiction.

What Shauna ate today. :)

Thought I would share my menu for the day. :)

AM: Vitamins, 1t of cod liver oil, 1tb apple cider vinegar, 1 liter of water.
1/2 cup oatmeal with maple syrup, protein shake, 1/2 cucumber.

LUNCH (4 hours later): 1/2 can albacore tuna, 1 diced pickle, 1tb grape seed veganese, 1 slice of bread. Green beans, mushroom, and red onions cooked in coconut oil. I think I could drink the left over coconut oil. Yummy! 1 liter of water.

Greens to go, 2 liters of water.

Dinner: 1tb apple cider vinegar. BLAH! This stuff is seriously awful. Planned on Tilapia cooked in coconut oil with brown rice, salsa, tomato, sour cream, and black beans with broccoli. But. . .got busy. . .got hungry. . .ate a cold cut sandwich with broccoli with and a little butter.

Meal plan for Brooke. :)

M1
Protein shake
1/4 oatmeal with maple syrup (Maple syrup at Costco) OR you could do Banana with all natural peanut butter. (Organic Peanut butter at Costco)
Veggie (EXAMPLE: 1/2 English cucumber ~(Costco))

M2
Chicken stir fry
1 tbs Coconut oil
3-4 oz chicken
all the veggies you want (use lots of veggies ~ YUM! *I use mushrooms, all colors of bell peppers, celery, zucchini)
Season with Season salt.

M3
1/3 can of costco chicken
1/2 cup up apple
2 tbs vanilla yogurt
Mix all ingredients together.
veggie

M4
Tilapia
Cook in fry pan with 1 tbs of Coconut oil and season salt
Mix with a 1/4 cup healthy carb; cous cous or brown rice
2tbs of black beans, 3 tbs salsa, 1 tbs sour cream
veggie (ie; green beans or broccoli)

Create a MEAL!

When creating a meal. . .any meal of the day imagine your plate is cut in fourths. I usually build my meal around the protein.
1/4 your plate should consist of a healthy protein. (Egg, tuna, fish, chicken, shake, etc)
1/4 your plate should consist of a healthy carb (rice, couscous, oatmeal, banana, etc)
1/2 your plate should consist of healthy fruits and veggies. (heavy on the veggies)
Don't forget your fat. You should a have a little healthy fat at least at every meal. (Coconut oil, peanut butter, butter, vegtable oil etc)

ABS!

Love Love working my ABS! Thought I would share some great exercises. :) This is the position you should have your abdominal area in to maximize your workout. It is hard to explain, but I will give it a shot. . . I squeeze my bum and tuck my pelvis so between my rib gage and hip bone are in a C position. This position maximizes every move ~ sit ups, planks, everything.

Plank hold

Sometimes it is easier to do an exercise if you can actually see it. So you are so lucky that I get to be your fitness model. Hold this position as long as you can. I am up to 2 minutes and it works me. You could start 45 seconds, break 10 seconds, start, break, until you hit 2 mins. This exercise not only tightens your abdominal, but it helps with bladder control. YIPPEE*SKIP*PEE! To make it a little more difficult place a flat plate on the bottom of your back.

Bicycle

This is one of my favorite exercises. I perform the bicycle for 1 minute. Your legs do not actually ever touch the ground. You alternate opposite legs with arms. Writing these blogs makes me want to get down on the floor and get to work. ;) Have fun and happy biking.

Side Planks

Up ~Down ~ UP ~ Down. 15 times. . . hop to it chop chop and remember to tuck that bum and concentrate on that C. Below is the modified version of the side plank. . . UP ~ Down ~ UP ~Down. You can use your leg and hand for a little of assistance.

PIKE UPS

Position 1 - Your body is in a push-up position with your feet on the top of the ball.

Position 2 ~ pike right on up.
Position 3 ~ push up!
Position 4 ~ Back up to the pike position
Position 5 ~ Back to the start position.

*Do as many as you can. I try to do 3 sets of 12 -14 Pike ups. Don't worry I totally worked up to it. I didn't get there over night. HAPPY PIKING!

Ball Switches

Position 1 ~ You always go back to this position.

Position 2 ~ Arms back with ball in hands, legs down but not touching the ground.

Position 3 ~ Back up to start position. Hand ball off to your legs.

Position 4 ~ Arms back, legs down.

*I do 20 ball switches. Every time I do a hand off I count it. . . Feet. . .hands. . .feet. . hands. .just keep it moving.

Love Love this Taco Soup!

In my book of soups (which isn't very big).. .this soup is to die for. . .ENJOY!

Low Sodium Chicken Taco Soup

Ingredients;
1/2 Wala Wala onion
16 oz chicken
1 c. no salt added tomato sauce
1 3/4 c. no salt added diced tomatoes
1 3/4 c. black beans
1 c. no salt added corn
3 tbs fat free sour cream
1 package of low sodium taco seasoning

Directions;
Sautee onion and chicken with 1 tsp taco seasoning
mix all canned items together
stir 4 tsp of taco seasoning
add 3 tbsp of ff sour cream
let soup sit on low for 30-40min to take in flavor. :)

Makes 7 ~ 1 cup servings.

The Results

Just in case you haven't heard me say this. . . I just want you all to know. . .finding a better lifestyle isn't about getting caught up in being thin, feeling pressure from the media, or encouraging others to lose weight and be unhealthy. It is more of a quest to better serve my family, discover healthy eating habits, and finding a good balance in an intense workout. In my quest I found energy and strength in me. My self-esteem and confidence have been boosted. I am a new and better person from the inside ~ out. Thanks Kristi for the tools and guidance through your program. You have given me the tools that have helped change my life and my family's lives forever.

"Whether you think you can or think you can't ~

You are right"

-Henry Ford

Banana Waffles

1/4 cup Kodiak Cakes
1/4 Oats
3 eggs
Elite Protien Powder 1 scoop
1 tb FF Cream Cheese
1/2 Banana
2tbs milk

Mix and put in waffle maker. I started making these for Timmy Tim and he can not get enough. :)

7 foods you must avoid. . .

I read this great article in Oxygen Magazine November 2007 p. 126. I'll write down the clip notes version. . . refer to the article or call me for more details. :)
1. Diet soda ~ Weight gain, bloating, loss of calcium
2. Gum ~ bloating, gas, cravings, abdominal pain
3. Unwashed fruits and veggies ~ ingesting dirt, pesticides and pathogens
4. Antibiotic fed chicken ~ Exposure to harmful bacteria, risk of infections
5. Burnt Meat ~ Risk of Cancer
6. Peanut Butter ~ Contains sugar, raises cholesterol, increase risk of heart disease
7. Cured Meats ~ Water retention, hypertension, risk of diseases
*If you think I follow these perfectly . . .you're right. . .well all except for that diet coke I can't live without once in awhile, the gum I chew when I get a craving which then causes more cravings. . .and the treat of all treats. . .peanut butter with splenda (I LOVE IT). I'm challenging myself to 30 days of clean eating. Can I do it?? I'll let you know! :)

Pumpkin Waffles

1/4 cup canned pumpkin
1/4 cup kodiak pancake mix
2tbs Milk
2 egg white
1tbs ff cream cheese
Vanilla, splenda, and pumpkin pie spice. . . mix and cook! :)

The Beautiul Body Formula

80/10/10
80% is nutrition/10% are your genes/10% is your training.
Now you see how important it is to EAT CLEAN!

Have Sex!

Am I allowed to write the S** word on my blog?!? I feel like a little school girl blushing. . . anyway. . . . I ran across an interesting tidbit I just had to share. "The release of male and female sex hormones causes an increase in metabolic rate. Having sex increases BMR by as much as 15 percent." OK ladies we know what that means. . . go and enjoy. . .and just think you're releasing hormones and increasing your metabolic rate. :) SWEET! Sex never sounded so good. :)

Orange~Strawberry Smoothie

1 Orange
4 large strawberries
2tbs milk
2 splenda

*Blend together. .. .Yummy!

Salad dressing to die for. .. .

If I don't use measurements. .. . use a dash or something. . . .is that what they call it in cooking??
*Rosemary, garlic, onion, 3tbs FF Balsamic Vinaigrette, 1t Olive oil, 1/2 tomato, salt, pepper, 2 splenda.
Blend all together and in seconds super yummy dressing for any super yummy salad. :)

Broccoli Fast and Yummy

Take two cups of Broccoli put in a Ziploc bag. Microwave for 2 mins.
Add 1/2 diced tomato with 1.5 Tb of FF Zesty Italian dressing.

Smoothie Delight

I made that up. Aren't I funny?!?!?

Mix all ingredients below in a Magic bullet or blender and Blend.
1/2 cup Dannon Light N fit vanilla yogurt
1/2 Raw orange
3 egg whites
1/3 scoop of protein powder (vanilla or banana)
4 Large strawberries

Sweet Potatoe Chips

6-8 oz of Sweet potatoes
Cut up in thin slices with skin on.
Spray cookie sheet with Pam, put sweet potatoes down and sprinkle with seasoning salt.
Let cook at 350 for 20-30 mins

*I have never been a huge fan of Sweet potatoes, but I love love love these chips. You've got to at least try them. :)

Chicken Salad

1/2 cup cabbage
1/2 diced apple
1/4 cup purple onion
1/3 canned (Costco) Chicken mixed with 1/2 Tb of Fat Free Mayo

Mix all together and eat up! :)

Another Yummy Menu

Breakfast
3/4 cup of fiber one cereal
(You can add splenda, Cinnamon, and 1tbs of fat free syrup)
1/3 banana
1/2 cup milk
Protein Shake

AM Snack
Apple waffle
1/4 cups of ground up oats, 1/4scoop of banana protein powder,2 egg whites, 1/2 apple diced, 1/2 packet of fat free apple cider, a little cinnamon,vanilla. . .mix up.
3 tbs of fat free syrup

Lunch
3/4 cup of dannon light n fit yogurt
1 cup of Costco mixed berries
2tbs of cottage cheese
1 tbs of almonds

PM Snack
7 Asparagus
Healthy Tortilla; 2tbs of black beans, 2tbs of corn, 1/2 raw tomato, 2 tbs Salsa, 2tbs sour cream, 2oz of chicken ~ Mix together and put in tortilla with cabbage on top.
Strawberry Smoothie; 4 large strawberries, ice, water, crystal light.

Dinner
10 shrimp on cabbage with 2tbs fat free sour cream, 4tbs of Salsa, 2 tbs of black beans, 1/4c of cut up onion.
Grapefruit

Nighttime snack
Big Chicken Salad
4 cups of lettuce, 1/4 cup of garbanzo beans, 3oz of chicken, 1/2 tomato, 1/4 cup of onions (purple are my favorite), Veggies - like peppers.
2tbs of fat free zesty Italian dressing

Menu 2

Breakfast
Banana Pancake; 1/3 cup of oats/Banana/1/2 cup Strawberries/sweetener/3 egg whites/.5 cream cheese (blend all together put strawberries blended on top)
One large egg
AM Snack
Protein shake/2tbs of pumpkin/1/4 cup milk/ 1/3cup of oats
2/3 cheerios
Lunch
1/2 can of tuna on 1 cup of cabbage/ 1 slice of avacodo/6 cherry tomatoes/.5 tablespoon
Smoothie; Orange/1 cup of strawberries/vanilla
PM snack
1/2 cup black beans
3 oz chicken
2.5 stubb's bbq sauce
cucumber
orange
dinner
Tilapia
2 tbs salsa
1 slice of avocado
couscous
broccoli/2tbs fat free dressing

Menu 1

Breakfast Mix 1/3 cup Raw Oats with one Egg white/make pankcake 1/2 cup of strawberries blended ontop AM Snack Protein drink Banana 1/2 cup of Multi Grain Cheerios Lunch 6 Oz yam (cook in Microwave one minute per ounce) 2 tbs fat free sour cream 1/2 can of tuna/1/7 of avocado,1/2tbs fat free Mayo PM Snack 2 Rice cakes String cheese Apple Dinner 3 oz chicken breast 1.5 tbs of Stubb's BBQ sauce 1/2 cup cooked barley/2 tbs fat free zesty italian dressing 6 cherry tomatoes Purple onion 2 cups Broccoli PM Snack Protein shake (3/4 scoop) or jello