healthy life – style journal, Dec 2, 2015

Well, at least I managed to snack better at noon and to cook for myself for dinner today 🙂

breakfast: coffee with creamer and brown sugar; many cups of it

noon: 1 can of fish, 1 hard boiled egg

dinner: green lentil meal with 3 slices of bread. I also ate many small and toasted breads commercially available. they are crunchy and great with soup, but I also love eating them as they are. This product will be a challenge to manage…

late-night snack (to be added later):

exercise: 30 min walk in the afternoon

supplements: iron at noon, vit D and calcium after dinner

stretching: 5 min (yay!)

healthy life – style journal, Dec 1, 2015

By working long hours at the office, coupled with the snow on the roads cost me not walking today at all, but that is okay. I knew once the snow started, my walking would be limited. I should make plans as to how to otherwise exercise now..

breakfast: coffee with creamer and brown sugar

lunch: two cans of fish

dinner: 2 hard boiled egg, large salad, and 4 slices of whole wheat bread. Since I came home late in the evening, I did not cook anything tonite…

late-night snack (added later): 8 small toasted bread

exercise: none

supplements: vit D and calcium after dinner; missed taking the iron today; hoping to take it before the bed time.

stretching: none

healthy life – style journal, Nov 30, 2015

It is the end of November already…

I have been eating better and healthier in the last 3 months, with little weight loss. Quite a failure if you ask me. Quite frankly, this resistance to weight loss is puzzling me but I continue to appreciate (generally) better food and healthier life – style that I have since September.

I have not noted this journal yesterday. For those who are curious is it is that because I ate almost completely unhealthy yesterday. 2 bagels in the morning with coffee, sesame crackers and salty trail mix in the afternoon, a big green salad (the best meal yesterday) and some other unhealthy food in good quantity that I cannot even remember now (or, maybe I do not wish to…).

Anyways, here is today’s count:

breakfast: coffee with creamer and brown sugar

lunch: coffee with cream and sugar, 1 can of fish

dinner (planned): boiled carrots with 6 pieces of fish with lemon juice

late-night snack (to be added later):

supplements: iron at the evening, vit D and calcium after the dinner (planned)

exercise: 30 min of walk in the afternoon

stretching: none

healthy life – style journal, Nov 28, 2015

Well, one of these days again where I have indulged into food.

On the positive side, I walked for 30 min in the morning – that feels good 🙂

breakfast: coffee with cream and sugar, one bagel toasted with butter

late lunch: beef and potato meal, 3 slices of bread. 1 banana

dinner: cucumber and cheese, which was very refreshing. Then fried cheese and two eggs as a treat, together with 3 slices of bread. I have over-done this one, but it was so yummy. Nevertheless I am noting my resentment and hoping this high-calorie and fatty meal will not show up on my diet for a long time.

late-night snack (to be added later):

exercise: 30 min walk in the morning

supplements: iron at noon, vit D and calcium after dinner

stretching: none

 

 

healthy life – style journal, Nov 27, 2015

A beautiful day where I surprised myself by walking longer than usual 🙂

It is nice that sometimes I have meetings first thing in the morning; if the venue is close to my home, I directly walk there. That is what I have done today (30 min). Then I walked back home, worked a little bit and then needed to go back to office to sign a document. From home to office and then back, I walked another 1 hour today 🙂

breakfast: coffee with cream and sugar, 1 tea biscuit

lunch: 1 banana

dinner: beef and potato meal, 4 slices of whole wheat bread

late-night snack (to be added later):

exercise: walking 30 min in the morning and 1 hour in the afternoon

supplements: iron at noon, vit D and calcium after dinner

stretching: 5 min in the evening

healthy life – style journal, Nov 26, 2015

Well, not too much of a progress today. Lots of coffee and cafeteria food enjoyed with colleagues. I am okay with that.

breakfast: coffee with creamer and sugar

lunch: coffee with creamer and brown sugar, beef and cheese sandwich

late-afternoon snack: another coffee and 1 tea biscuit

dinner: green salad and 6 pieces of breaded fish pieces (frozen, cooked in oven) with lemon juice. This is my all time favorite dinner.

late night snack (added later): 2 hard boiled egg, a small can of black beans with olive oil

exercise: 10 min in the morning.

supplements: iron at noon, calcium and VitD taken later tonight

stretching: none

healthy life – style journal, Nov 25, 2015

Another day; great in terms of the healthy food I consume. My irregular eating habit still continues, though.

breakfast: coffee with creamer and brown sugar

lunch: 1 hard-boiled egg

dinner: green lentil and veggie meal (yummy!); two bowls; mango-berry juice

late night snack (added later):  another bowl of the lentil meal, 50 grms of cheese

exercise: 10 min walking in the morning, 30 min walking in the afternoon

supplements: iron at noon, vit D and calcium to be taken later tonite

healthy – life style journal, Nov 24, 2015

a great day 🙂 I am loving it so far.

breakfast: 1 coffee with creamer and brown sugar. I had my breakfast with me but forgotten to eat it in the morning.

lunch: 2 hard-boiled eggs, coffee with creamer and brown sugar

dinner: I prepared an interesting meal; I first cooked minced beef in tomato sauce and topped with cut green onion. Also I cooked instant oats with turmeric in a pot. Then in a bowl I mixed both of them. Delicious and filling meal. Very interesting, too 🙂

late-night snack (added later): another bowl of the meal above, mango-berry juice

exercise: the highlight of the day; walked 30 min in the morning and 30 min in the afternoon. Yahoo :))

supplements: iron at noon, no vit D and calcium supplement yet.

stretching(updated later): 5 min of stretching, mostly to relive my back pain

healthy life – style journal, Nov 23, 2015

Well… well… well.. for some reason I run out of appetite again 🙂

breakfast: 1 hard boiled egg, coffee with creamer and brown sugar

lunch: 1 hard boiled egg, tea

dinner: 1 bowl of red lentil soup (this has been the 4th night I have had this soup – I am grateful for food, but I guess I will just freeze the remaining portion for later consumption. I also learnt that I should use less lentil than before to do this soup in the right amount..), 3 slices of bread, 30 grms of cheese

late-night snack (to be added later):

exercise: 10 min walking in the morning, 30 min walking in the afternoon

supplements: iron after the dinner, no calcium or vit D supplement today

stretching: none

healthy life – style journal, Nov 22, 2015

better choices – feeling good 🙂

breakfast: 1 bagel with butter, coffee with cream and brown sugar. I must confess I wanted to have a second bagel, but made an effort to not. It paid off.

lunch: veggie meal; 2 slices of whole wheat bread

dinner: roasted egg plants served with yogurt, olive oil, and chilly pepper. This dish was something I have done to limit my food waste; I had eggplants that were about to go bad. Cut them out, sprinkle with olive oil, two cloves of garlic and salt;  bake in oven at 350 C for 30 min. Serve with yogurt on top, olive oil, and chilly pepper. Yum 🙂

late night-snack: veggie based meals during the day were not enough – I got hungry. So I also ate two hard-boiled eggs with 3 slices of whole wheat bread.

Later: 1 pear, 3 slices of bread with butter and honey, and 1 can of corn

exercise: 10 min walk in the morning

supplements: iron at noon, vit D and calcium after dinner

stretching: none

 

healthy life – style journal, Nov 21, 2015

I have not noted my healthy – life style activities (or frustrations) yesterday; here they are 🙂

breakfast: 2 bagels with butter,, coffee with cream and brown sugar

lunch: 2 bowls of red lentil soup with 3 slices of whole wheat bread

dinner: this is where I have done too much 🙂 fried minced beef with onion and egg; this is a practical meal but usually has a high fat content; 4 slices of whole wheat bread; 1 pear

late-night snack: 1 tall glass of milk, 1 pear

exercise: none

supplements: iron at noon; did not take the vit D and calcium supplement

stretching: none

healthy life – style journal, Nov 20, 2015

Almost forgotten to write this one post 🙂

Well, some good choices made today. Overall, not a bad day at all 🙂

breakfast: food forgotten at home as usual; coffee with creamer and brown sugar

lunch: 1 pear

dinner: 2 bowls of red lentil, onion, carrot, and turmeric soup with 5 slices of whole wheat bread, raw leek, 1 hard-boiled egg.

I am lucky that I have a blender that made this soup possible. Do you know what else I am planning? To have bean (after boiling slightly; not necessarily to much) and veggie patties using the blender. Any food, even scratch food, can be mixed and consumed this way. technology is awesome. I have so much dry food in my pantry that have been waiting to be consumed; I finally found a way to eat them and I am excited about this 🙂

late-night snack (to be added later):

exercise: 30 min walking in the morning and then 30 min in the afternoon. Yahoo!! felt good at both times. I even took a longer path this afternoon. I am in love with myself for the walkings today 🙂

supplements: iron (prescribed) at noon, calcium and vit D (recommended) after dinner

stretching: none

healthy life – style journal, Nov 19, 2015

So-so day..

breakfast: coffee with creamer and brown sugar. Lots of coffee..

lunch: one can of fish, coffee

dinner: yogurt with cucumber and olive oil dip, raw leek with 6 slices of whole wheat bread

late night snack (to be added later):

exercise: 30 min walk in the afternoon

supplements: iron (prescribed) in the afternoon, vit D and calcium later at night.

stretching: 10 min in the evening

 

 

healthy life – style journal, Nov 16, 2015

A regular work day with missed breakfasts and lunch… Oh, well.. You know my eating habits. One day, my friends, one day, I hope to convert them for a better and healthier type.

breakfast: coffee with creamer and brown sugar

lunch: 20 grms of train mix (I am lucky to find this; otherwise I had nothing to eat)

breakfast: 1/2 cucumber, 2 bowls of red lentil soup, 2 slices of whole wheat bread

late-night snack (added later): bread, walnuts, chocolate

exercise: 30 min walk in the afternoon

supplements: iron (none yet: i forgot to take it today too), vitamin D and calcium (after the dinner)

stretching: none

 

healthy life – style journal, Nov 13, 2015

Not a bad day.

breakfast: breakfast forgotten at home again; coffee with creamer and brown sugar only

lunch: none (I was working; what an excuse…)

dinner: carrot, onion, and meatball meal with a dash of black bean sauce and 3 slices of whole wheat bread. Later for some reason I craved for raw leek, which was yummy 🙂

There is something nice about the raw food that my body likes. Any ideas what it is? I am curious…..

late night snack (to be added later):

exercise: 30 min walk in the morning and in the afternoon 🙂 well done; very relaxing activity. My mental clarity increases as I walk. It also relaxes me. The weather is just perfect; not too cold, not too dump. I wonder how long I will be able to have the pleasure of walking.

supplements: iron (prescribed) at noon, calcium and Vit D (recommended) after dinner

stretching: none

healthy life – style journal, Nov 11, 2015

Another day with irregular eating; both eating carbs and then not.

I am not as careful about carbs as at the start of this journey; I keep telling myself it is because I am not afraid of carbs anymore, I tend to eat other healthy food almost everyday, and even though I slip back to carbs, I keep bringing myself back to the protein and raw veggie side.

I also must add that my weight does not change much. If I really want to lose weight, I will have to do something more drastic in the coming days/weeks.

I once had tried eating small meals 6 times a day; it does work, dear friend, yet I really have no time to implement it. I can hardly remember taking my breakfast (which is usually 1 hard-boiled egg); how am I supposed to remember to pack with me not only this but also lunch and snacks?

Every single day, I must add.

I may be a hopeless lazy person. Or someone who does not really care.

Why can I not care about my weight loss? I am over-weight (obese I guess, based on BMI scales). I have near border blood sugar levels that keep scaring me time to time, I am getting older and as such my metabolic rate is getting lower (i.e. I am likely to gain more weight with the same amount of calorie consumption).

I kinda think it is because there are so many things in life that I must face and work on, I choose the ones that are either manageable or at the top of the priority list.

If my weight loss is not on the top of the priority list, for very good health reasons, then that means I am doing something really wrong.

My health should be on top of my priority list. This healthy life journey should be on top of my priority list….

breakfast: 2 bagels with butter, 1 cup of cream with brown sugar and cream. I met with my friends at this beautiful Remembrance Day holiday. This was my breakfast at that meeting.

lunch: none (I was working at home)

dinner: half green cabbage half lettuce salad with olive oil; 6 pieces of oven-baked frozen and battered fish pieces.

I forced myself to eat these fish; after 1 piece I was done. You may think I am over-eating, but no. The total calories I consume for today is not at the healthy level. That is why I ate the other pieces.

My lack of appetite is continuing to worry me. I usually would have a big appetite in the evenings. Not anymore. Together with my iron deficiency, I am scared that this points to a sickness…

late-night snacks (to be added later):

exercise: 15 min walk in the morning to the cafe I met with my friends.

supplements: iron ([prescribed) at noon, vit D and calcium (recommended) after dinner. these, at least, I am consistent with.

stretching: none

healthy life – style journal, Nov 6, 2015

breakfast: coffee with creamer and brown sugar

lunch: two cans of fish

dinner: breaded flaky fish pieces (4 of them – it is delicious; how do they do it? this was a frozen meal and certainly yummy 🙂 ), a big red cabbage and celery salad with olive oil and lemon juice; This salad was the healthiest thing I have eaten this week. The raw veggies; especially those that are hard to digest (such as red cabbage, lo bok, cucumber) are good for my body. I know it as I feel it.

late-night snack (added later): 5 slices of whole wheat bread and 350 grms of yogurt. I craved for yogurt tonite – it happens time to time. I did not want to eat that much bread but then as long as it helped me to eat yogurt I did not mind (maybe I should have?)

exercise; 30 min walk in the afternoon

supplements: iron at noon (prescribed) and vitD and calcium after dinner (recommended to me by my doctor)

stretching: none

healthy life – style journal, Nov 4, 2015

It is a good day in terms of eating healthy food; I still need to implement strategies that will help me eat more in the mornings and at noon.

breakfast: coffee with creamer and brown sugar

lunch: 100 grms of trail mix, coffee with creamer and sugar

dinner: cracked wheat salad with tomato, pepper, cilantro, olive oil and lemon juice. This is an easy and nutritious salad that is also filling. I have a large bowl, which I am working on time to time.

late-night snack (added later): one hard boiled egg to eat something enjoyable, which I had hoped would bring back my appetite (I love eggs); later 1 apple and a tall glass of skim milk 🙂

I am not sure why I do not have appetite. I usually would have a great love for food, especially at the evenings and nights. It is good at one hand as by not eating too much at nights, I am doing a favor to my body. On the hand hand, the low counts of calories I have been getting in the last one week or so means I am involuntarily slowing my metabolism. Hope to resolve this soon.

exercise: 30 min walking in the evening

supplements: iron (prescribed) at noon and vitamin D and calcium tablet (recommended by my doctor) after the dinner.

stretching: none today (I better re-start this – it is so enjoyable..)

healthy life – style journal, Nov 2, 2015

Another low appetite day, which worries me. If I am not wrong, low calorie intake is not good – eventually makes the body feel like on starvation mode, which later helps with gaining more weight upon returning to regular diet.

I am trying to eat as much as I can today.

breakfast: forgotten my meal; 2 cups of coffee with creamer and brown sugar

lunch: no meal; coffee with creamer and brown sugar

dinner: 1 pear, 1 cup of left-over rice from yesterday, cucumber and yogurt sauce with olive oil. 3 slices of whole wheat bread

late night snack (added later): 1 tall glass of skim milk

exercise: 30 min walk in the afternoon (yay! walking is great and I have not been able to do so in the last 10 days or so; very grateful)

supplements: iron supplement at noon, calcium and vitamin D supplementation after dinner

stretching: not done this yet; hope to find time to do some light stretching tonite, while also listening to relaxing music 🙂

healthy life – style journal, Oct 18, 2015

Almost no exercise, but the food I consumed so far has been great 🙂

breakfast: 1 hard-boiled egg, one cup of coffee with cream and brown sugar. It is amazing that although I keep going to the same cafe, I have no difficulty not ordering bagels anymore. Yesterday the staff at the cafe had asked me whether I would also get bagels as usual 🙂 I said I was limiting carbs and he understood it. He even said “sorry, I did not mean to remind you them!!”. How nice of this young gentleman 🙂

lunch: soup with 3 slices of bread

dinner: soft meatball, leek, and carrot meal; I am in favor of not cooking veggies a lot and make them mushy. I think cooking breaks their fiber and fiber is what we all need. So I cooked first the meatballs and  then added carrot and the leek. I turned off the stove before the leek lost its crispy feel.

late-night snack (added later): 1 big apple (delicious 🙂 ) and 1 tall glass of milk

exercise: 10 min in the morning.

supplements: iron supplement before the lunch and calcium+VitD supplement after dinner.

My pharmacists told me that iron supplementation could cause constipation; one remedy is to take it with food/drinks that contain vitamin C, such as orange or apple juice. Apparently, vitamin C helps iron to be absorbed by the body. I thought I would share in case you also are recommended to take iron supplements.

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