UMF

yogurt, coffee, peanuts,  pb&j w/ milk, large wrap w/ ham & swiss & veggies, chocolate milk, small half caf coffee w/ sugar & cream.

Margarita's

breakfast - OJ, coffee, water, yogurt, bacon.

lunch - small salad

dinner - avocado Jack crisp w/ chicken & a wild berry Margarita.

got to the gym

Today's breakfast, Chobani, banana, 2 coffees, & water.

Lunch was a veggie burger (not thrilling) with spinach, tomatoes, & onions on it w/ a little blue cheese dressing on sandwich thins (honey wheat). With a couple of slices of pickled beets, some chunks of watermelon, pineapple, & a few green olives. 

Snacks, 4 peppermint patties (minis) and two Dark chocolate & raspberry Ghiradelli.

Dinner was two eggs, w/ onion, sweet peppers, Canadian bacon, & a little of shredded cheese & hot sauces with honey/lemon water. mmmm

Got to the gym after work & did two circuits of the training with Jena and some stretching and a few minutes on the treadmill.

Fresh start in May

breakfast is a glass of OJ, a cup of coffee, a chobani, & a banana. it usually takes me a while to eat because I eat at my desk while I work.

snack - 2 mini York peppermint parties.

lunch is a morning star veggie Burger (portabella mushroom) on a honey wheat sandwich thin w/ a smidgen of blue cheese dressing, lettuce, tomato, & onion. a few loose chunks of pineapple & watermelon along side with water to drink.

snack - a small square of dark chocolate w/ almonds.

snack - large orange.

dinner - pork, shells & cheese, peas, chocolate milk, & two small scoops of Bryers' ice cream.

Lots of water today.

Took a quick walk this afternoon with Gela. Stopped and picked up E's birthday gift after work & then picked up K & went to Shaw's.

Gym tomorrow after work.

Reasons You Should Walk

Another Maine DOT newsletter from their health & wellness committee brought to you by my Dad.  Thanks for sharing Dad.  

Reasons You Should Walk

If there was something simple you could do every day that would burn calories, protect your heart and help you stay young, you’d do it – right? Well, good news. WALKING does all this and more! Here are the reasons you should get out there and hoof it, courtesy of Health magazine.  

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   It keeps you slimmer. According to a study from Duke University, walking just 30 minutes a day can prevent weight gain in most people who are otherwise physically inactive. If you have a desk job – that could be you!. Also, research found that women who walked for an hour Monday through Friday, and consumed 1,500 calories a day, lost and KEPT OFF 25 pounds over the course of a year. So why is walking so effective? Dr. Johnny Benjamin is chairman of the department of orthopedics at Indian River Medical Center. He says it works because it’s easy! The harder the exercise is, the less people will do it.

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 Walking is great for your heart. The researchers at Duke University also found that a daily half-hour walk also lowers your odds of developing “metabolic syndrome.” That’s refers to a cluster of risk factors linked to a higher incidence of heart disease, diabetes and stroke. Don’t have time for a walk? Look for “long-cuts” in your daily routine. Park as far from your workplace as possible – or the grocery store, your doctor’s office, a dinner party and so on. If you get in an extra 3,000 to 5,000 steps, that’ll make up for your 30-minute walk.

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 It protects your bones. Walking just 90 minutes a week does wonders to prevent and treat thinning bones. That’s because it uses 95% of your muscles, which actually pushes your bones to get stronger so they can handle the load.     

The Gym

I went to the gym on Tuesday after work and had Jena give me a strength training work out to do with weights. I went through one circuit and was sore after.  Then on Wed. I was sore and today I was feeling it more.

Next week I'm meeting with her twice. I hope to make it a routine/habit going twice a week and walking.

Walking... that's a sore subject right now, with my dog gone I haven't gotten up early to go walking and I haven't been going at night either.  It's hard to fall in to the old bad habits. I am going to make every effort to start walking again.

Thursday

Today's breakfast was two over easy eggs, hash-browns, bacon and 2 slices of white toast.  I was starving this morning.  Two cups of coffee & 24 of water.

Today's lunch was a half of a crispy chicken wrap; on wheat, 2 chicken tenders, all the veggies, w/ cheese, & a thin layer of blue cheese dressing. Water.

Dinner, my daughter cooked, stake, broccoli, & brown rice with water.