7:30 AM
Egg whites 3-hard-boiled
Oatmeal-plain-1/2 cup
Blueberries 1/4 c
Coconut Oil 1/2 tbsp
10:00 AM
Turkey 4 oz
1:00 PM
12.8 oz Spinach Salad
Apple-Gala
4:00 PM
Pumpkin 4 oz
Turkey 4 oz
Category Archives: Uncategorized
Food Journal 5/29/12
Posted in Uncategorized
Food Journal 5/22/12
8:00 AM
Egg whites 3-hard-boiled
Oatmeal-plain-1/2 cup
Blueberries 1/4 c
Coconut Oil 1/2 tbsp
10:00 AM
1 Tomato & 1/2 cucumber
Turkey patty 4 oz
1:00 PM
Turkey patty 4 oz
Pumpkin 4 oz
4:00 PM
Protein Powder 1 scoop
Almonds-Natural (approx. 10)
8:00 PM
Tilapia 4 oz
Asparagus 10 spears
April 23, 2012
Just a quick update…tomorrow I see my doctor for a check up on my hip and I have another physical therapy appointment. This is going to be a long process 
coming back from this injury. I am trying to keep a positive attitude, but I feel like I am starting over with everything I’ve worked so hard to achieve! Luckily, I have a great trainer who has been keeping me motivated and the revised training has been great! I’m looking forward to getting back to full training mode!
We have been working on kipping pull-ups, which has been fun and challenging, I love it! I normally do regular pull-up, so this has been a challenge to learn the technique of the kip.
Well, I need to close this blog for now and finish working on some posts for my new website–coming soon!
Goodnight for now…~B
Posted in Uncategorized
April 16, 2012
I feel like I have accomplished a ton of stuff today! Of course I went to work, and I had an important meeting to attend, then that extended into a business lunch, we went to Woody’s Bar B Q and I had the small turkey platter with green beans and a sweet potato. It ended up being a good productive day!
After work I headed to the gym to work out with my trainer, GREAT upper body workout! I felt like I couldn’t move my arms and shoulders afterwards! (In a good way!) I love workouts like that! We worked out hard, but it was fun!
I headed home and made some dinner for me and packed up my meals and my gym bag for tomorrow. I had some physical therapy homework to complete; leg exercises and some stretching and now I am icing my hip, I am being a good patient! I am still on crutches, but putting weight on my leg now, hopefully this will be the last week that I’ll have to use them.
Tomorrow I have physical therapy and I like to go there and then make a little side trip to Pulp in San Marco for a “Super Power” smoothie, it’s my little treat!
I need to finish up here and start working on my new website, goodnight for now and remember to “Enjoy the Journey!”
Posted in Uncategorized
Food Journal 4/13/12
8:00 AM
Oatmeal-Plain
Coconut Oil 1 tbsp- “Nature’s Way”
Egg whites 6- hard-boiled
10:00 AM
Cottage Cheese 4 oz
Almonds 17
12:30 PM
Chicken 4 oz
Spinach Salad(spinach,mushrooms,peppers,chicken,cucumbers, tomatoes)
Brown Rice 1/4 c
2:00 PM
1 Tomato & 1/2 cucumber
Pumpkin 1/4 c
4:00 PM
Protein Shake
Apple-Gala
8:00 PM
Chicken 4 oz
Italian Green Beans
Avocado 1/2
Posted in Uncategorized
Food Journal 4/18/12
Just a side note about my food 
journals, I had someone say to me the other day, how can you eat your food so plain? I do season up my food and I mix food together, for example when I list cottage cheese, I may add cinnamon and almonds to it or I may mix blueberries or pineapple in it. When I list turkey, I’m having usually a turkey patty that I’ve seasoned up or maybe turkey meatloaf. I add red and green pepper, onion, bread crumbs, and an egg. Eating clean does not have to be bland or boring the key is to find what you like and incorporate it into your eating plan. Be adventurous and try new things, you may find out you like it!!
Enjoy the Journey! ~
8:00 AM
Oatmeal-Plain
Coconut Oil 1 tbsp- “Nature’s Way”
Egg whites 6- hard-boiled
10:00 AM
Cottage Cheese 4 oz
12:30 PM
1 Tomato & 1/2 cucumber
Pumpkin 1/4 c
Almonds 17
Tuna 4 oz
2:00 PM
Protein Shake “Pure Protein”
Brown Rice 1/4 c
4:00 PM
Turkey 4 oz
Grapefruit 1/4 c
8:00 PM
Turkey 4 oz
Spinach Salad
Posted in Uncategorized
Physical Therapy 4/10/12
I started physical therapy for my hip 3 weeks ago and I’ve had four sessions so 
far. We start off with a warm up on the “Alter G Anti-Gravity Treadmill” it can subtract up to 80 percent of your body weight, so when I’m warming up with a walk and eventually I’ll get to a jog/run in the future, it will take that weight off my hip and allow me to gradually increase my body weight as I heal. I am currently walking with only 50 percent of my body weight.
This specialized treadmill is a great tool for me to be able to utilize for my rehabilitation and I’m super happy that I get to use it! I can’t wait to start jogging on it! My physical therapist also stretches my hip flexors and does some other stretches on my hip and then I start my exercises to get my strength back. Tonight we did kick it up and I did an extra set of strength training along with some extra stretching. I feel like I made some progress tonight and I’m feeling pretty good!!
Below is an example of one of my favorite stretches for my hip, this really loosens it up! Stretching is a major part of training, so don’t forget to incorporate it into your work out routine.
Remember stay focused on your goals whatever they may be and enjoy the journey!
Food Journal 4/9/12
8:00 AM
Oatmeal-Plain
Coconut Oil 1 tbsp- “Nature’s Way”
Egg whites 3- hard-boiled
10:00 AM
Cottage Cheese 4 oz
Blueberries 1/4 c
12:30 PM
Turkey 4 OZ
1 Tomato & 1/2 cucumber
Almonds 17
2:00 PM
Italian Green Beans
Protein Drink “Pure Protein”
4:00 PM
Chicken 4 oz
Apple-Gala
8:00 PM
Tilapia 4 oz
Spinach Salad(mushrooms, peppers, cucumber & tomatoes
Posted in Uncategorized
New Salads at the “Loop”
I went to the “Loop” restaurant today for lunch with some friends and I was 
very happy to see that they have a couple new salads. I don’t usually get their salads because they tend to be high in calories, but they have a new Spinach Salad, it does come with bacon on it, but I asked for no bacon and I added grilled chicken. I really liked it, very good!! They also have a new broccoli salad that looked pretty healthy also so; if you go to the “Loop” give one of these salads a try!
Food Journal 3/30/12
8:00 AM
Oatmeal-Plain
Coconut Oil 1 tbsp- “Nature’s Way”
Egg whites 3- hard-boiled
10:00 AM
Blueberries 1/4 c
Cottage Cheese 1/2 c
12:30 PM
1 Tomato & 1/2 cucumber
Turkey 4 oz
Sweet Potato
2:00 PM
Cajun Chicken Wrap “Native Sun”
4:00 PM
Turkey 4 oz
Apple-Gala
8:00 PM
Chicken
Broccoli & Cauliflower 1 C
Posted in Uncategorized
Food Journal 3/29/12
8:00 AM
Cottage Cheese 4 oz
Avocado 1/2
Egg whites 3- hard-boiled
10:00 AM
Blueberries 1/4 c
Pumpkin 1/4 c
Almonds 17
12:30 PM
Cajun Chicken Wrap (Native Sun)
1 Tomato & 1/2 cucumber
2:00 PM
Turkey 4 oz
Apple-Gala
4:00 PM
Chicken 4 oz
Italian Green Beans 1/2 c
8:00 PM
Tuna 4 oz
Zucchini 1 large
Posted in Uncategorized
Food Journal 3/27/12
8:00 AM
Oatmeal-Plain
Almonds 17
Egg whites 3- hard-boiled
10:00 AM
Blueberries 1/4 c
Cottage Cheese 4 oz
Italian Green Beans
12:30 PM
Chicken 4 oz
1 Tomato & 1/2 cucumber
Pumpkin 1/4 c
2:00 PM
Turkey 4 oz
Zucchini 1 large
Avocado 1/2
4:00 PM
Tofu 4 oz
Apple-Gala
8:00 PM
Tilapia 4 oz
carrots
Posted in Uncategorized
Workout
Great workout with my trainer tonight! Trained shoulders, chest and abs! Tomorrow morning I go to the doctor for a progress report on my hip!
Posted in Uncategorized
Food Journal 3/26/12
8:00 AM
Oatmeal-Plain
Almonds 17
Egg whites 3- hard-boiled
10:00 AM
Blueberries 1/4 c
Cottage Cheese 4 oz
Italian Green Beans
12:30 PM
Chicken 4 oz
1 Tomato & 1/2 cucumber
Pumpkin 1/4 c
2:00 PM
Turkey 4 oz
Zucchini 1 large
Avocado 1/2
4:00 PM
Protein Shake
Apple-Gala
8:00 PM
Tilapia 4 oz
carrots
Posted in Uncategorized
Lifelong Changes
It seems that people start a weight loss plan with a goal in mind and they try to change everything at once. They get frustrated and it becomes too much change and then they quit. Here are some tips to ease into a lifelong change.
Set goals and make them realistic, don’t try and change too many things at once. You can get overwhelmed and want to quit. Make your eating plan something that you can handle and enjoy long-term. This is not a “diet” a diet in my opinion is something you go on and off of. You want to create an eating plan that will stick with you through your weight loss journey and beyond. Your eating plan will get “tweaked” as you lose weight and make changes for the better.
Make sure you are prepared every day, plan, cook and pack your meals. Make sure you don’t find yourself without food or you may find yourself scrambling to find healthy options. I tend to over pack my food bag; just in case I am a little hungrier on a particular day or maybe I need to work late; I want to make sure I have something healthy around, such as fresh fruit, a bag of almonds or maybe protein bars and shakes. You don’t want to eat whatever is available at the time such as fast food or the office treats that are always around! Preparing your meals and planning takes work, but it’s worth the effort.
Consistency is the key, invest in the time to make a plan and stick to it, but remember to be flexible. It’s not all or nothing and when I learned that everything fell into place. “Things” happen and life goes on whether you’re trying to lose weight or not, sometimes the best plans don’t work out, we have to adapt. No one is perfect all the time. If you skip a meal or have an off day get back on track the very next meal! Don’t wait till the next day and think that you since you had a burger and fries for lunch that the rest of the day is a free for all. The next meal, get back on track!
It takes time to develop healthy eating habits, the longer you eat healthy the more you’ll like it and it will become a normal part of your life!
Food Journal 3/23/12
8:00 AM
Oatmeal-Plain
Protein Shake “EAS”
10:00 AM
Cottage Cheese 4 oz
carrots
12:30 PM
Turkey 4 oz
1 Tomato & 1/2 cucumber
2:00 PM
Chicken 4 oz
Grapefruit 1/4 c
4:00 PM
Almonds 17
Apple-Gala
8:00 PM
Egg Whites 7 oz w/Spinach, Peppers & mushrooms
Sliced tomatoes
Posted in Uncategorized
Food Journal 3/22/12
8:00 AM
Oatmeal-Plain
Egg whites 3- hard-boiled
10:00 AM
Cottage Cheese 4 oz
Blueberries 1/4 c
12:30 PM
Turkey 4 oz
1 Tomato & 1/2 cucumber
Apple-Gala
2:00 PM
carrots
4:00 PM
Apple-Gala
Chicken 4 oz
8:00 PM
Protein Shake “EAS”
Spinach Salad
Posted in Uncategorized
Food Journal 3/20/12
8:00 AM
Oatmeal-Plain
Almonds 8
Egg whites 3- hard-boiled
10:00 AM
Cottage Cheese 4 oz
Blueberries 1/4 c
12:30 PM
Turkey 4 oz
1 Tomato & 1/2 cucumber
Brown Rice 1/4 c
2:00 PM
Tuna mixed w/cottage cheese 4 oz
Apple-Gala
4:00 PM
Protein Shake
carrots
8:00 PM
Chicken 4 oz
Zucchini 1 large
Posted in Uncategorized
