myfitnesspal

After waking up on Tuesday morning and weighing 116.4 lbs, I decided that I really needed to start eating better. The last week has been filled with carbs, hamburgers, hotdogs and nachos, and while generally it hasn't made much difference on the scale, I could see that I was bloated and I did not like that at all. So with some encouragement from a friend, I signed up on myfitnesspal.com. What an awesome site!

In addition to having a much healthier eating day yesterday, I was able to get a breakdown of my diet by carbs, fat and protein, which will be very helpful. I can also input what I am planning on eating for the whole day ahead of time, and see where there are any surpluses or shortfalls. I think this will be a very helpful tool.

This being said, once I input my exercise that I had done last night, I realized that I had undereaten by about 700 calories yesterday. This is definitely something to keep an eye on as I come up with healthier choicesfor my meals while keeping my calorie count up. And, not that it matters... after drinking a bunch of water and eating very healthily yesterday, I weighed in at 114 lbs this morning, and feel much better :-)

FTL - Monday, March 26 - Wednesday, March 28

Wednesday, March 28

Weight: 114 lbs... apparently yesterday's intake of water and rabbit food helped out :-)

6:30 am: 1 tbsp peanut butter (90)

7:30 am: chai latte, cheese bagel toasted with butter (both purchased at the cafeteria at work) (100, 330)

10 am: camomile tea (0)

12 pm: pork chop, lettuce salad with mandarin, grape tomatoes, baby carrots, cubed cheese and raspberry vinaigrette (400)

1:30 pm: one hour of yoga (130)

2:30 pm: raspberry yogurt (70)

5:30 pm: 1 cup pea soup, 1 tbsp red pepper hummus, 1/2 cup sliced cucumbers, 1 small flour tortilla

8 pm: one hour on the elliptical (400)

9:30 pm: one tbsp natural peanut butter (90)


Tuesday, March 27

Weight: 116.4 lbs Time to crack down!! I actually feel like I am bloated today. Probably from the nachos I ate last night and their salt content. But seeing this number on the scale really made me unhappy. I am also quite mortified with how my diet (ie. the food I've been eating) has played outthe past couple of weeks, and how many carbs and how much sugar I eat. It is unreal. So as of today, I will be trying to eliminate white sugar frommy diet, and also reduce my carbs, or a least replace them with healthier options. So let's see how this goes:

6:30 am: 1 tbsp peanut butter (90), one blueberry pomegranate yogurt (70)

8 am: Tassimo cappucino (60)

11 am: 1/3 cup granola trail mix (270)

12 pm: 3.7 mile run in the sun (300)

1:15 pm: 10 baby carrots, one blueberry pomegranate yogurt, two mandarines, Tassimo cappucino (60 , 70, 50, 60)

4:30 pm: pork chop, lettuce salad with mandarin, cucumber, shredded cheese and raspberry vinaigrette (400)

8:30 pm: 0.5 hour on the elliptical (200)

Calories in: 1010
Calories burned: 500
So I have clearly under eaten today. This is going to be quite the challenge.


Monday, March 26

Weight: 115.4 lbs

7:30 am: Egg, cheese and bacon sandwich on a white bagel, chai latte

12 pm: Small piece of quiche with bacon, tomato and cheddar cheese, mixed greens salad, fries, large glass of water

1 pm: Chai latte

4 pm: 5 km walk with Raven

5:30 pm: Two pieces of toast with natural PB and mixed berry jam

7 pm: Way too many nachos with chili, beans, tomatoes, cheddar, Diet Pepsi

9 pm: Extreme Shed and Shred Levels One and Two. Unfortunately not as good of a workout as I had hoped for, especially since it was an hour long.

FTL - Saturday, March 19 - Thursday, March 22

Thursday, March 22

Weight: 115.2 lbs

6:30 am: coffee with milk and sugar

8:45 am: tomato bagel with herb and garlic cream cheese, coffee with milk and sugar

12:30 pm: chocolatine

2:30 pm: coffee with milk and sugar, three honey dip Timbits (in my defence, I was in a meeting off site all day long)

4 pm: Swimming with Savannah (does not count as exercise for me)

5:30 pm: One cup linguini with pesto sauce, large glass of water

8:30 pm: One hour on elliptical (400)


Wednesday, March 21

Weight: 113.4 lbs

6:30 am: one piece of rye toast with natural peanut butter and mixed berryjam, medium glass of milk

7:30 am: chai latte, cheese bagel toasted with butter

12 pm: 3.7 mile run in the sun

1:15 pm: hot dog, poutine, Diet Pepsi

6 pm: chicken sald wrap, salad, Diet Pepso, Incredible Crust cake, camomile tea


Tuesday, March 20

Weight: 113 lbs

6:30 am: one piece of rye toast with natural peanut butter and mixed berry jam, medium glass of milk

7:45 am: chai latte, cheese bagel toasted with butter

9 am: coffee (half caffeinated/ half decaf) with milk and sugar

12 pm: cheeseburger, fries with garlic mayo, Diet Pepsi

4:30 pm: two pieces of rye toast with natural peanut butter and mixed berry jam, small glass of milk


Monday, March 19

Weight: 113.4 lbs

6:30 am: one piece of rye toast with natural peanut butter and mixed berry jam, small glass of milk

7:45 am: chai latte, cheese bagel toasted with butter

9 am: coffee with milk and sugar

12 pm: (after nearly passing out) 6" steak and cheese sub on fine herbs and cheese bread (Subway) with lettuce, tomato, green pepper, two chocolatechip cookies, Diet Coke

2 pm: large glass of water

5:00 pm: one and a half grilled cheese sandwiches with pesto on rye, spinach salad with fresh strawberries, fresh mandarines, grated cheese, raspberry salad dressing, large glass of water

8:30 pm: one hour on the elliptical

FTL - Tuesday, March 13 - Sunday, March 18

Sunday, March 18

Weight: 113.2 lbs

7:30 am: coffee with milk and sugar, two eggs, two pieces of rye toast

9 am: 5 km walk with Raven

11 am: 4 km run, level one of TDS (350)

12:30 pm: English muffin with natural peanut butter and mixed berry jam, water

1:30 pm: After nearly passing out, a slice of pizza with tomatoes and mushrooms on it from a bakery

2 pm: Iced latte from Second Cup. Yum!!

5:30 pm: Mixed salad with apples, dried cranberries, roasted walnuts, shredded cheese, raspberry salad dressing, one and a half porkchops, half of a white pita, glass of milk

9 pm: large glass of water


Saturday, March 17

Weight: 113.8 lbs

6 am: 1/2 cup steel cut oats with brown sugar and milk, coffee with milk and sugar, glass of water

9 am: 10 k run (Ottawa St. Patrick's Day Run) (542)

10:45 am: cheddar bagel with garlic herb cream cheese from Tim Horton's, coffee with milk and sugar

12 pm: bottle of water, two English muffins with natural peanut butter and mixed berry jam

4 pm: half a KitKat

6 pm: many multigrain nachos with salsa, a half chicken breast, three ribs, roasted potatoes, boiled turnip and carrots, two glasses of Diet Pepsi, two pieces of angel food cake with whipped cream and strawberries, decaf coffee with whipped cream


Friday, March 16

Weight: 114.2 lbs

7:30 am: chai latte, breakfast sandwich (egg, bacon, swiss cheese on a white bagel) (100, 354, 88, 103, 106)

8:30 am: coffee with milk and sugar (50)

12 pm: one very chilly 3.7 mile run, given that my running bag was packed a couple of days ago when it was much warmer, And today is chilly. Brr. (300)

1:15 pm: 1 cup chicken tortellini, strawberry yogurt, two mandarins (370, 70, 50)

5 pm: Princess cake from Ikea (if you haven't tried one of these, go to Ikea right away... YUM!!), Asian chicken bites, prime rib, garlic mashed potatoes, beans and carrots from Milestones, Diet Pepsi


Thursday, March 15

7:30 am: camomile tea, English muffin with natural PB and mixed berry jam (190)

12 pm: 2 English muffins, 2 eggs, camomile tea (280, 175)

2:30 pm: 60 minutes on elliptical, TDS (600)

4 pm: swimming with Savannah (no calories burned for me, unless you include my shivering from being cold. Brr).

5:30 pm: cesar salad, lasagne, Diet Pepsi (1000)


Calories in: 1645
Calories burned: 2050

I should have eaten 1450 + 600 = 2050 calories.
Today I under ate by 1645 - 2050 = 405 calories.


Wednesday, March 14

7:30 am: chai latte, cheese bagel toasted with butter (both purchased at the cafeteria at work) (100, 330)

10:30 am: coffee with milk and sugar (50)

12 pm: burger, fries and salad, large glass of water (800)

5:30 pm: 1 cup penne with pesto, large glass of water (350)


Calories in: 1630
Calories burned: 0

I should have eaten 1450 calories.
Today I over ate by 1450 - 1630 = 180 calories.


Tuesday, March 13

7:30 am: chai latte, cheese bagel toasted with butter (both purchased at the cafeteria at work) (100, 330)

12 pm: Chicken salad plate (with rice, one potato and salad). Diet Pepsi (600)

2:30 pm: coffee with milk and sugar (50)

6:30 pm: Oreo McFlurry (570)


Calories in: 1650
Calories burned: 0

I should have eaten 1450 calories.
Today I over ate by 1650 - 1450 = 200 calories. I better smarten up soon or my body is going to start to rebel.

FTL - Friday, March 9 - Monday, March 12

Monday, March 12

Weight: 115.6 lbs

7 am: coffee with milk and sugar, English muffin with natural PB and mixed berry jam (50, 190)

8:30 am: camomile tea

10 am: chai latte, cheese bagel toasted with butter (both purchased at the cafeteria at work) (100, 330)

12 pm: One super fabulous 3.7 mile run in the warmth and the sun :-) (300)

1:15 pm: Two flour tortilla wraps with pork, salsa, carrot and celery, raspberry yogurt (300, 70)

6:30 pm: 10 meatballs, mashed potatoes (Ikea), Diet Pepsi, Almond cake with dark Chocolate (590, 330)


Calories in: 1960
Calories burned: 300

I should have eaten 1450 + 300 = 1750 calories.
Today I 0ver ate by 1960 - 1750 = 210 calories.


Sunday, March 11

8 am: 1/2 cup steel cut oats, brown sugar, milk; coffee with milk and sugar (200, 50)

12 pm: cheeseburger, fries, diet coke (1000 easy!!)

2:30 pm: Swimming with the child (This doesn't count as exercise for me. Just for her)

4 pm: coffee with milk and sugar (50)

6 pm: grilled cheese (mozzarella) made with a white pita, ketchup, applesauce (300, 70)

8:30 pm: levels 2 and 3 of TDS (200)

10 pm: camomile tea


Calories in: 1670
Calories burned: 200

I should have eaten 1450 + 200 = 1650 calories.
Today I overate by 1670 - 1650 = 20 calories. Hopefully this will be an end to some horrible eating habits, as exhibited over the past three days. Geesh.


Saturday, March 10

8 am: coffee with sugar and milk, 2 crepes with whipped cream and maple syrup (50, 400)

11 am: Regular popcorn, Diet Coke (800) OMG

2 pm: 5 km dog walk with my 32-pound daughter in a backpack carrier (200)

5:30 pm: Two flour tortilla wraps with pork, salsa, carrot and celery (300)


Calories in: 1550
Calories burned: 200

I should have eaten 1450 + 200 = 1650 calories.
Today I under ate by 1550 - 1650 = 100 calories. However, over the past two days, I have eaten more salt and fat than anyone needs in probably a year. My poor arteries.


Friday, March 9

Weight: 114.2 lbs

7 am: coffee with milk and sugar (50)

7:30 am: chai latte, cheese bagel toasted with butter (both purchased at the cafeteria at work) (100, 330)

11:30 am: whole wheat bun with roast beef and veggies and salsa, green salad, 1/2 piece cheesecake, 1/2 piece pecan pie, large glass of water (500, 400)

2 pm: coffee with milk and sugar (50)

5:30 pm: big mac, fries, diet coke (540, 360)


Calories in: 2330
Calories burned: 0

I should have eaten 1450 = 1450 calories. Today I overate by 2330 - 1450 = 880 calories. Holy crud.

FTL - Thursday, March 8

Weight: 115.0 lbs

7:30 am: chai latte, cheese bagel toasted with butter (both purchased at the cafeteria at work) (100, 330)

10:30 am: coffee with milk and sugar, apple fritter (50, 300)

11 am: large glass of water

12 pm: 1 cup of chicken tortellini with pesto, blueberry pomegranate yogurt, large glass of water (370, 70)

1:30 pm: coffee with milk and sugar, buttertart (50, 430 OMG!!! Good thing it was yummy!)

5:00 pm: 1 piece of white toast with natural PB and mixed berry jam, 1/2 cup apple sauce, large glass of water (140, 70)

8:30 pm: Went to bed (I was feeling too sick to do anything and just want to kick this virus once and for all!)

Calories in: 1910
Calories burned: 0

I should have eaten 1450 calories.
Today I overate by 1910 - 1450 = 460 calories. Good god.

FTL - Wednesday, March 7

Weight: 114.4 lbs

6:45: coffee with milk and sugar (50), 1 piece of white toast with natural PB and mixed berry jam (140)

8:00 am: One unnaturally large coffee with milk and sugar (100)

9 am: large glass of water

10:30 am: 1/3 cup of Craisins (130)

12 pm: One super fabulous 3.7 mile run in the warmth and the sun :-) (300)

1:15 pm: 1 cup strawberries, 1 prune, 1/2 jumbo hotdog, fries with mayo, Diet Pepsi... oh yeah, baby, a nice quality meal here!! (45, 15, 300, 300, 80)

4 pm: TDS (100)

4:30 pm: Walk at dog park (this is a leisurely walk, it doesn`t count as exercise)

5:30 pm: 1 cup of pea soup, strawberry yogurt, large glass of water (140, 70)

8 pm: Sesame seed encrusted tilapia, 1/2 cup rice, 1 cup steamed veggies, Cheesecake, 3 large glasses of water. This was only supposed to be dessert with a friend, but it ended up being a second dinner and dessert. I was starved! (100, 80, 50, 400)

Calories in: 2000
Calories burned: 400

I should have eaten 1450 + 400 = 1850 calories.
Today I overate by 2000 - 1850 = 150 calories.

FTL (food and training log) - Tuesday, March 6

Weight: 115.2 lbs

7 am : coffee with milk and sugar (50)

7:30 am: peanut butter cookie (care of a friendly colleague and due to my total lack of self-control when it comes to baked goods) (140); cheese bagel with butter (from the cafeteria - when I was preparing my breakfast and lunch this morning, I made the conscious decision to still buy my bagel at work today. Baby steps :-) (330)

8:30 am: large glass of water

9:30 am: coffee with milk and sugar (50)

11 am: French vanilla latte (I have definitely exceeded my sugar intake for the next few days!!) (260)

12 pm: 3.7 mile run (300)

1:15 pm: 1 cup Pea soup, 1 cup strawberries, strawberry yogurt (140, 45, 70)

2 pm: Large glass of water, 1/3 cup Craisins (130)

4:45 pm: 1 cup of chicken tortellini with pesto, large glass of water (370)

5:30 pm: camomile tea

8 pm: TDS did not happen (0)

9 pm: two pieces of white bread with natural PB and mixed berry jam (280)

Calories in: 1865
Calories burned: 300

For my height, weight, age and gender, I've calculated that I should be eating about 1450 calories per day if I do no activity. For any activity that I do, I hope to eat enough to cover those additional calories. For example, with the exercise I did today, I should have eaten 1450 + 300 = 1750 calories. Today I overate by 1865 - 1750 = 115 calories which is no big deal at all. I'll take a surplus over a deficit any day.

And so it begins

It is certainly not a fluke that “Body and Soul” can be shortened to B.S. as I have no idea what I am talking about. Over the past several years, I’ve been able to maintain a level of fitness that is probably greater than the average Joe, regardless of how consistent I have been with working out. I have also been able to train extremely hard without injuring myself. This probably has more to do with luck than anything else.

I am currently ramping up to my first longer distance event since before my daughter was born. I’ve run a couple of 5 and 10k events since then, but I am registered for the national capital race weekend half-marathon. Normally this wouldn’t concern me too much as I am consistently running 6.5 km several times per week, and when I was in Cuba recently, I ran about 10 km a couple of times as well. I have ample time to build up to 21.1 km. If I can run for one hour, I can run for two :-)

My only real concern with increasing my distance is making sure that I am eating enough so that I don’t lose any weight. I realize this sounds crazy to some people – most people around me would love to lose weight. The concern is due to the fact that I am already at the lowest weight I have ever been at – the same weight I was at my peak when I trained for my first marathon. I realize I won’t be running as much over the next couple of months as I did with the marathon training, but I have a couple of other things in my training plan, including the 30 Day Shred (I am not planning on doing this every day; just on days that I don’t run. This is to incorporate some strength training, core exercises and stretching into my plan) and some elliptical training (This will allow me to incorporate more cardio into my plan that I can do in the evenings when my daughter is asleep. I also like that this will involve not only my legs, but also my arms).

In an effort to exercise consistently and eat enough (while making healthy choices for my body and my pocketbook), I’ve decided to track and publish the following:

My training plan: Those closest to me know that I always have a training plan on the go. It covers many months into the future, but “Week One” changes often, particularly when I’ve had a bad week, either due to sickness, laziness, or other life things getting in the way. I am now committing to not change my “Week One”, which has now officially started Sunday, March 4, 2012. A few notes on my training plan:

• Runs: Runs are listed in miles. I have not planned any tempo, intervals, hills etc. sessions. All runs will likely be at my regular comfortable pace (of somewhere between 6-7 miles per hour) where I can chat with whomever I am running with. I’m not planning on winning any races. Because of this pace, I can estimate that a 3 mile run will take me just under 30 minutes, a 4 mile run will take me just under 40 minutes, etc.
• TDS: 30 Day Shred. I’m not planning on doing this every day as I want to focus more on my cardio. But I want to make sure I am doing some strength and core work as well. The “2.0” in the TDS columns indicates that this workout will take me 20 minutes. Hey, 20 minutes of exercise is better than none. Don’t knock it until you try it.
• Elliptical: The “6.0” in the Elliptical columns indicates that this workout will take me 60 minutes.

Week One

Monday (Day One): TDS
Tuesday: 3 mile run, TDS
Wednesday: 3 mile run
Thursday: TDS, 60 minutes elliptical
Friday: 3 mile run, TDS
Saturday: TDS, 60 minutes elliptical
Sunday: TDS, 60 minutes elliptical

Having a plan is one thing. Following through with it is another. I can be very consistent with my workouts; conversely, I can be very inconsistent. I’m hoping that by publishing my workouts, I will feel more accountable and it will motivate me to stay on track.

What I’ve eaten in the day: I realize that very few people are interested in what I am eating throughout the day aside from my friends who are also training for an event and are also struggling with eating enough calories, and eating the right things. I am tracking this more to a) ensure I am drinking and eating enough, and b) remind myself to eat healthier choices from home, rather than purchasing not so healthy choices throughout the day. I will start tracking this on Tuesday, March 6. I’m too embarrassed to indicate what I ate yesterday. And what I’ve eaten today, for that matter.