Week
4
Goal
#1:
Last week my goal was to make sure I was getting a daily walk in. I did quite well with that.
There were a couple of days that I missed but overall I averaged a walk of 2-4
miles, 5 out of the 7 days that week. I find that my overall day goes a lot better on days that I walk. I have more energy, feel less stressed and irritable, and aren't in as much pain as I am on days when I'm not moving as much. So if that's not motivation to get moving, I don't know what is! This coming up week I want to really
focus on reducing the amount of sugar in my diet. As I mentioned in
my intro, this has been something that I have struggled with for as long as I
can remember. I am the epitome of a "sugar addict!" Those chocolate bars in the checkout line at the grocery store are just as hard to resist now as they were as a child. Only now I don't have my mom saying "no!" This week I will work on my self control (something that I'm not that great at) and will not
be indulging in desserts (I love desserts and treats such as ice cream and chocolate so this will be difficult), will be conscientious of the added sugar in the items
that I cook, and will be steadily reducing the amount of sugar in my morning
coffee. I'm currently at about 2-3 teaspoons per 12oz cup. Trying to get down to 1 teaspoon and then hopefully none!
Goal
#2:
Last week my 2nd goal was to increase my water intake. I did consistently well
with this until I came down with the flu. Which obviously isn't great since staying well
hydrated during illness is extremely important. But I felt so bad that the
thought of so much water made me nauseous. For this coming up week my goal will be to start going to bed earlier. This has been a bit of a challenge for me since
the evenings are my only time of the day that I get to do things for myself. My 2
children occupy the rest of my day. So I find myself staying up until midnight
most nights to get in some me time. But this isn't working well for me since my 5 month old son wakes up a few of times a night to nurse then wakes up for the day between
6:00am-7:00am. Therefore I have been averaging about 4-5 hours of broken up
sleep a night, if I'm lucky. Sleep is very important for my overall mental health. I am not
one that does well with less than 7-8 hours of sleep a night. I am cranky, more
stressed, and extremely irritable the whole next day which obviously isn't pleasant
for my family to have to deal with.
Wednesday
Starting Weight: 159.8
Breakfast: 1 slice of multigrain toast with 1 tbsp of peanut
butter
12oz Coffee
(with 2 tbsp of cream and 2 tsp of sugar)
Lunch: Ham sandwich on multigrain bread w/ lite miracle whip,
spinach, cheese, and tomato
Dinner: 4 oz hamburger on
wheat bun with sauteed mini peppers, mushrooms, and onions
Snacks: Almonds (1 oz )
Water: 10 Cups
Exercise: Walked at a brisk pace for 2 miles
Steps: 8,157
Total Calories Consumed: 1,896
Total Calories Burned: 294
Thursday
Breakfast: 12 oz Coffee
(3tbsp of cream & 2 tsp of sugar)
1 cup Great
Grains crunchy pecan cereal
0.8 cups
1% milk
Lunch: 2 slices multigrain bread
1 tbsp peanut
butter
1 tbsp
strawberry jam
Dinner: Whole wheat spaghetti noodles with meat sauce
Snacks: Strawberries (1 cup)
Cherries (1
cup)
Water: 9 Cups
Exercise: Walked at a brisk pace for 2 miles
Steps: 6,180
Total Calories Consumed: 1,985
Total Calories Burned: 287
Friday
Breakfast: 12oz coffee (2tbsp cream & 2 tsp sugar)
2 slices
multigrain toast
1 tbsp peanut butter
1 tbsp strawberry jam
Lunch: 3oz chicken breast
5 oz russet potato
1 oz cheddar cheese
2 tbsp barbeque
sauce
Dinner: Homemade grilled chicken tacos
Black beans
Rice
Salsa
Snacks: 1 oz almonds
1 small banana
Chips and mango
salsa
Water: 10 Cups
Exercise: Walked at a brisk pace for 45 min
Steps: 5,432
Total Calories Consumed: 2,446
Total Calories Burned: 114
Saturday
Breakfast: 12oz Coffee (3tbsp of cream & 2 tsp of sugar)
4 pieces of turkey bacon
Lunch: 2 veggie tacos
Multigrain
tortilla chips with mango salsa
Dinner: 1.5 cups of pesto penne pasta
1 slice of
garlic bread
1 small side
salad with ranch dressing
Snacks: 1 medium apple
Water: 12 cups
Exercise: Walked at a brisk pace for 4 mile
Steps: 15,516
Total Calories Consumed: 1,771
Total Calories Burned: 872
Sunday
Breakfast: 12oz Coffee
(3tbsp of cream & 2 tsp sugar)
4
pieces of bacon
2 biscuits
with strawberry jam
1 cup of hashbrowns
Lunch: Ham sandwich on multigrain bread w/ lite miracle whip,
spinach, cheese, and tomato
Dinner: 4 oz chicken breast
1 cup steamed
brocolli
1 cup steamed
carrots
Snacks: Quinoa chips
Water: 11 cups
Exercise: None
Steps: 4,466
Total Calories Consumed: 1,781
Total Calories Burned: 0
Monday
Breakfast: 12oz Coffee (3tbsp of cream & 2tsp sugar)
1 slice
of multigrain toast with 1 tbsp of peanut butter
Lunch: : Ham sandwich on multigrain bread w/ lite miracle whip,
spinach, cheese, and tomatos
Dinner: 1.5 cups homemade Goulash
Snacks: 1 med orange
Water: 9 Cups
Exercise: Walked at a brisk pace for 2 miles
Steps: 10,685
Total Calories Consumed: 1,895
Total Calories Burned: 368
Tuesday
Breakfast: 12oz Coffee
(3tbsp of cream & 2 tsp sugar)
Multi grain toast with 1tbsp of peanut butter
Lunch: 4 oz homemade cheeseburger with sautéed sweet peppers and
mushrooms on a whole wheat bun and brocolli, asparagus, carrots, kale,
greenbeans
Dinner: 4 oz chicken
1 cup brocolli
1 cup carrots
1 side salad
with italian dressing
Snack: 1 medium orange
Hummus with
sweet peppers
Water: 11 Cups
Exercise: Walked at a brisk pace for 3 mile
Steps: 10,885
Total Calories Consumed:2,120
Total Calories Burned: 465
Wednesday Weigh-In and Week Overview
Ending Weight: 156.8
Total Weight Loss for the week: 2lbs
Part of this week was spent in the mountains in Georgia on a much
needed mini family vacation. Because of this I didn't eat as well as I would have liked. I
tried to cook as much as I could at the cabin but still ended up going out to
eat some too. I struggle with knowing what to order at restaurants. I use to go
for salads but after doing some research I've learned that salads at most
restaurants normally have more calories than some of the entrees! So I'm still
working on finding better options. We hardly go out to eat anymore these days
anyways in an attempt to save money so it's not that big of an issue. But I
would like to feel more confident that what I order doesn't end up being my entire days calories in one meal!
