Monday

                                                          

   It is 1 and I am awake again and drinking coffee so I can wake up enough to do my chores.  I slept 4 hours which is about right to make sure I sleep tonight.   What a hectic night at work last night it was.  Cranky old men in every hall.  I asked one man if he always was this cranky and he snapped, No only when I get drug out bed at 6 in the morning, stripped buck naked and  stuck in a lukewarm shower.  I agreed I would probably be cranky also.  But as he was going to surgery it could not be helped nd  he sure smelled a site better after the shower though.

     I ate fair last night.  Did have a cupcake.  I will see what damage that did when I total my calories.  Weirdly I do feel like my PJ's are looser here so will see what happens Wed.  I have been searching the web for motivation and revisited my pryamid.  Great site. 

           

Based on the information you provided and the average needs for your age, gender and physical activity [Age: 51, Sex: female, Physical Activity: 30 to 60 Minutes] your results indicate that you should eat these amounts from the following food groups daily.

Your results are based on a 1800 calorie pattern*.

 6 ounces

 2.5 cups

 

1.5 cups

 

3 cups

 

5 ounces

1. Make Half Your Grains Whole

Aim for at least 3 whole grains a day

2 Vary Your Veggies

Aim for this much every week:

Dark Green Vegetables = 3 cups weekly
Orange Vegetables = 2 cups weekly
Dry Beans & Peas = 3 cups weekly
Starchy Vegetables = 3 cups weekly
Other Vegetables = 6 1/2 cups weekly

Oils & Discretionary Calories

Aim for 5 teaspoons of oils a day

Limit your extras (extra fats & sugars) to 195 Calories

   At MyPyramid.gov you can figure out how much you need to eat everyday and keep track of your progress.  The above is based on an 1800 calorie and I am not sure if they mean that is what I need to (horrors) maintain my weight at my age and lifestyle, which means I have to cut down more then I have been for sure, or that I would lose at this rate.  It is a great site though and lots of great information.

   I also found this while looking for the correct way to do the step class tomorrow and will use this quideline when I do my treadmill.  It is pretty close to what I do anyway.

Treadmill Running/Walking program

Time                     Activity

1 minute..... Walk, jog or run on an incline steep enough to fatigue your muscles (start with a 5% incline and adjust accordingly)

1 minute..... Recover on a flat surface (continue with the same activity you started with - walking, jogging or running - throughout the course of the session)

 2 minutes.... On an incline

1 minute.... Recover

3 minutes..... On an incline

1 minute.... Recover

4 minutes ......On an incline

1 minute .....Recover

5 minutes.....On an incline

1 minute.... Recover

4 minutes..... On an incline

1 minute.... Recover

3 minutes.... On an incline

1 minute.... Recover

2 minutes... On an incline

1 minute..... Recover

1 minute.... On an incline Cool-down: Slowly drop your heart rate by reducing intensity for five minutes.

    This is suppose to be great for the gluts.

   Well, I will write later tonight after I figure out my calorie total.  Since I am not sure what to do about supper tonight I can't plan ahead.  I should have gotten the black bean soup in the slow cooker.  That would have been good tonight.

   My total turned out to be a bust because we ate out and I had beer.  There is no hope for me but it sure tasted good after the weekend I had.

                                Your Nutrition Information

                                 Actual                             Target

Calories........             2,050                              1500

Calories from Fat....... 440                              280 - 530

Total Fat ....................51g                               32 - 61g

Saturated Fat.............. 15g                              <= 17g

Cholesterol................ 120mg                          < 300mg

Sodium..................... 1,690mg                       < 2400mg

Total Carbohydrate..... 213g                            180 - 260g

Dietary Fiber................ 16g                               >= 25g

Sugars.......................... 40g                                   *

Protein.......................... 55g                            41 - 142g

Vitamin A * *

Vitamin C 40% 100%

Calcium 25% 100%

Iron 150% 100%