After A Hectic Weekend

April 29, 2013
Well it was a hectic one, Keyra did get to ride her bike with no trainers on it, yippeeee for her.
Trin did great at Gymnastics, she got 3rd over all and 8th vault, 6th floor, 2nd beam & bars.
So proud of both of them, just when I thought they were on their way home I got a call that Keyra had to go to CHEO by ambulance as she had an allergic reaction as they were leaving McDonalds, so after a long night they arrived back at my place at 4 am and headed for home by 10am after a few hours of sleep.
So once they were off I headed to the gym, I let both the girls read my blog on the weekend and they both liked what they read. So I did 75 minutes today on the elliptical.
What did you do this weekend, I love the warmer weather?
Today's quote; Arriving at one goal is the starting point to another.
John Dewey

I thought I would share some information on Reduced Cholesterol Claims.

Reduced cholesterol claims on plant based products – If you read claims of ‘no cholesterol’ or ‘cholesterol free’ on plant based margarines and oils like those made from canola, avocado, soy, olive and so on are redundant given almost all vegetables do not contain cholesterol.

Terminology to disguise ingredients – I thought I would add a list of terms that are commonly used to replace terminology such as fat, sugar and salt.

Fat Margarine Butter Vegetable Oil Lard Shortening Full Cream Milk Full Cream Milk Powder Egg Mono di or triglycerides Chocolate Chips Cocoa butter Tallow Animal Shortening Copha Whole Milk Solids Butter Fat

Sugars Honey Malt Sugar/sucrose Molasses Glucose Syrup Fructose (fruit sugars) Dextrose (glucose) Corn Syrup Sorbitol or mannitol Disaccharides or Monosaccharide’s Modified carbohydrate Raw sugar or brown sugar Treacle

Salt Sodium chloride Yeast extract Kelp Soy sauce MSG

My week at the gym has drawn to an end

April 26, 2013
Yesterday I enjoyed a lovely salad and some homemade lean meat loaf for lunch. I am loving the warmer weather, I can finally enjoy eating salads.

I was at the gym by 6:30 am today. And only did an hour as per Ken's suggestion since I have this nagging pain in the bag of my knee. I'll give it the weekend to heal and see how it is Monday.
My lovely granddaughter's are arriving today, the oldest is competing this weekend in Ottawa Ontario for gymnastics, so their bike's are ready and tuned for them, Poppa likes to take them for rides.

Trinity at the top and Keyra below, we are hoping to throw away those training wheels today.
Today's quote;
“When your desires are strong enough you will appear to possess superhuman powers to achieve.”
~ Napoleon Hill (1883 – 1970) American author
Do you have any milestones coming up?
I realized today that in 3 month's I will pass my 5 years since I started chemo for Breast Cancer , I think this calls for a celebration, I must start planning something.
 
 

Back on track today

April 25, 2013
I still struggled with nausea last night so I decided to not go to the gym and get back on track today, So off I went this morning and did 75 minutes on the elliptical machine. My body is also back on track I am back to my weight before I went away, so that's great news. Now to get back on track and meet my first 10 lb goal.
I had an ultra sound done on my right shoulder last night and it seems I have a swollen bursa, how I did that is beyond me, only thing I can think of is golfing and missing the T and hitting the ground and this was last year, it's been painful for 8 or 9 months. I will try to find an acupuncturist and give it a try along with the chiropractor.
Now for some Nutritional Information.

Nutrient claims – This is particularly eye – opening area of food labeling and one that can really shock the seemingly discerning label reader.

Low joule (or calorie) claims in relation to food- Manufacturers claiming a food is low joule (calorie) food, can only do so if the energy content of that food is no more than 40kcals (170kj) per 100g of solid or semi-solid foods; and 19 kcals (80KJ) per 100ml of beverages or other liquid foods. Hence all foods labeled low Kilo joule or ( calories) will provide not more than 40 calories per 5graqms of fat (45 calories from fat)

Use of the term ‘light’ – The term ‘light’ may in fact refer not to fat content but rather color, taste or texture. For example, an oil may be described as ‘light’ however the term may refer to the oil’s light color.

Reduced fat claims – Reduced fat does not necessarily equate to low in fat. Eg. A product that is 90% fat-free still contains 10% fat; in a product that contains 5g of fat per 100g that is 45 calories in fat alone. Low fat may be a better term to look for, given a low fat product has 3% or less fat (1.5% for beverages).

What are your thoughts on reading food labels, do you find it difficult?

Today's quote: *Nobody can go back and start a new beginning, but anyone can start today and make a new ending. Ludacris

 

A little under the weather today

I will try to get to the gym this evening, I went to bed not feeling so well and woke feeling much the same, so I have decided to not go to the gym till after dinner.
Ihad a great meal last night, BBQ chicken breast, potatoes and mixed veggies. yum

Yesterday I decided to follow along with the TV guy and do a painting, its very bright and beautiful and I am starting to think I will start selling some of my paintings this summer, my goal is to try and do 1 a week, stay tuned for the prices and which ones are for sale.
Here it is. 

Today's quote: In what ever u do, put in your BEST 2 get the BEST.




What did you eat last night?
Do you have a special hobby? 

What I ate last night

April 23, 2013

I enjoyed some nice grilled salmon with veggies and potatoes, I love eating salmon, I put some lemon pepper on it for taste, yummmmm.
I also enjoyed a nice 1/2 hour walk after dinner, so glad it's warming up enough to get outside.
This morning I headed to the gym early and did 75 minutes on the elliptical machine. I think I did to much yesterday as my right knee was really hurting last night, the difference was I tried doing a little cross training on the weight loss setting, it seems my knee didn't like the change up. So today I was back to resistance 2 - 3.
I have to go out of town again this week my Mom is having heart surgery so I will go up tomorrow and relieve my brother's and come back Friday morning. I'll try to get a pass for good life fitness for a couple days.
Today's quote: “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’” — Mary Anne Radmacher

What did you eat last night?
 

Great Work Out

April 22, 2013
Well I was back at the gym today, didn't make it on the weekend I was still to exhausted from being away last week. So at 6: 25 am I headed to the gym and I decided to change it up a bit and did the weight loss setting on the Elliptical machine. I did 2 x 30 minutes and finished with a 20 minute on resistance 3, hopefully this will get me back on track. I will do a weigh in later in the week. I can't believe I still have this darn cold, its been 3 weeks, gosh will it ever end. Maybe some warmer weather would help.
I have made up some salad for the week and had my hubby cook me up some chicken breasts on the barbie. So I am all set for a great week of eating right and exercising as much as I can.
I went back to the gym after lunch and did an extra hour on the elliptical machine, it felt good.
i thought I would share a picture of my yummy lunch today.

 
Tossed salad with bbq chicken, no bbq sauce was added, i did put on some balsamic vinegar and olive oil.
What did you prepare for the week ahead?
Today's Quote:

Home at Last

April 20, 2013
Sorry peeps, I have been away, will get back to posting Monday, I've been out of town and missed my train last night so was lucky to have a great friend put me up last night and caught the 9 am this morning home, I got the times mixed up last night and was a minute late. But the nice man at Via rail in NB gave me a new ticket for this morning at no extra charge. Yippeeeeee for me. Will get back on track asap, hope to go to the gym in the morning, looking forward to it.
Today's quote, “The flower that blooms in adversity is the rarest and most beautiful of all.”
― Walt Disney Company, Mulan (Pictureback

Another day in the Office

April 17, 2013
I had an enjoyable evening last night at a Greater Kingston Chorus of the Sweet Adelines, boy can these ladies sing, wishing them luck this weekend in Syracuse for their competition.
I enjoyed a nice walk this morning for 20 minutes before coming to the office and then had a friend stop by for lunch with her grand dog, so we took him for a 1/2 hour walk as well. My eating plan has gone well this week, so I am hoping that my weigh in next week will be in the minus. I am loving this beautiful weather, oh the warmth, I guess that is one of the things I miss about Australia.
I will try to do an added post tomorrow. 

Day dreaming about the land Down Under,, 

Some Useful Info on FAT

April 16, 2013
Another family Birthday today and a newborn in Bermuda, Happy Birthday to my brother he is 52, congrats to the family in Bermuda on their new baby boy.
I enjoyed a nice visit with great friends last night, you know who you are. Then I came home and did a 45 minute walk around the town (Napanee). It was much warmer yesterday, could it be spring finally arriving?

I thought I would share some information on calculating fats to help when you are shopping.

Using Nutrition Panel Information

Calculating fat calories from a food label.

This is a useful tool for individuals on a weight loss program. It may be useful to take a product from your own cupboard and follow along.

Our overall goal is to keep to the dietary guidelines and ensure that fat is no more than 30% of total calorie intake.

Reason why we would want to limit saturated fat intake;

·         Reduce fat intake and limit addition to fat the current body stores

·         Lower blood cholesterol levels

·         Reduce the risk of some types of cancer

The goal for saturated fat is to be no more than 10% of total calorie intake.

I’ll use 4oz of 1% cottage cheese label

Step 1: Note the nutritional facts label of any product, all the information on the label relates to the serving size.

Step 2: Look at the total calories. Fat contains 9 calories per gram of weight. The label shows 1.2 g of fat (1.2 x 9 calories = 10.8 calories from fat). This calculation is shown on the label, listed next to the calories as Calories from Fat. The numbers on the label are rounded, so close to 10.8 is close to the 10 listed on the label.

Step3:  Calculate the percentage of total calories in this cottage cheese that comes from fat.

e.g. 10/81 = 0.12x100 = 12% calories from fat

A simple formula for identifying high fat products

Is to divide the total calories by the calories from fat: in this case 81/10=8.1 an answer of 5 or more means the product contains 20% or less fat from calories, you could start shopping in this way.

Let me know if you find this information useful. I will add some more information tomorrow?

Did you know how to do this before?

Please leave feedback if you would like some more information and leave questions and I will do my best to answer them.

Today's quote:

“The great pleasure in life is doing what people say you cannot do.”
~ Walter Bagehot ~

 

 This is so true I remember being told at 18 that no one would give me a job because I hadn't finished high school, well it made me more determined than ever, I got my first job with in a week as a Personal Support Worker in a nursing home, a career I had for over 32 years and I finished my education as well. And went to college I have a Diploma in Nutrition Management, with a few extra courses in Infant Nutrition and Sports Nutrition.

Has someones comment made you determined to be a success?

Staying true while out of town

April 15, 2013
A shout out first to my daughter today, it's her birthday, 32, where has the time gone.
I am currently staying at my sister's helping out in her office while she is out of town. I have been able to get out over the weekend and get some exercise,  its nice to be so close to a small downtown area, I think I have done a total of 2 hours of walking this weekend alone. I had planned on going to a gym this morning but when I got there and waited 15 minutes it still wasn't open so I came home and went for a walk. I know of an exercise class to-nite at a local church so I will get there this evening. I had a great visit with my Aunt who is talented like me at painting, she always has great advice for me. So far this weekend I have done well with my eating plan, I do have a few dinner's and lunches booked for this week with friends since I am in my home town its a good chance to catch up, but I will be responsible and order grilled fish and salads. I had a nice sleep over with my 2 granddaughters, the youngest one had a bit of a mess with a glow stick, who knew they could make such a mess when broke, the good thing is with the lights out I could see where she had gotten it all over, lol one set of bed sheets and covers all washed.
What did you get up to this weekend? Did you get out for a walk and look for signs of spring?
Today's quote “All our dreams can come true – if we have the courage to pursue them.” - Walt Disney

 My beautiful daughter and I on her wedding day

Useful Sugar Information

April 12, 2013
Well the weather isn't co-operating today another winter storm, so I decided I better do my exercise at home today, so I did 45 minutes of Zumba in my basement. I still have a bad cold but it is getting better, I have to say it's the worst cold I have had in a few years.
A few years ago I took a course called Certificate of Weight Loss and Nutrition, I figured it would be useful one day and it could be added to my current Nutrition Management Diploma which I have held since 1997.
So I pulled out the course today and figured I could share a few things with my reader's.
Today I will touch on reducing refined sugars.

Total sugars v. added sugars
The majority of nutrition panels found on food packaging state the total amount of  'sugars' present in the product. This 'total sugars' figure includes both naturally -occurring sugars from fruits and milk components and 'added sugars' . It is important to keep this in mind when selecting products, eg. a breakfast cereal containing dried fruit may have a high 'total sugar' content but contain little 'added sugars' as the majority of the sugars in the product come from those naturally present in the dried fruit. In contrast, if a product has a high 'total sugar' content but does not contain fruit or milk in the ingredients list, it is likely to be high in 'added sugar'.

Reducing refined sugar intake

• Replace biscuits and sweets with fresh or dried fruit
• Reducing the amount of sugar added to drinks and foods eg. breakfast cereals can be topped with fruit
• Choose fruit juice that contain 'no added sugar'
• Drink water or dilute fruit juice instead of drinking pop or cordials
• Reduce the amount of sugar in cooking by replacing with applesauce or substituting with maple syrup, agave, true honey are just a few examples
• Reading ingredient listings on foods carefully - remember that sugars can be listed under a variety of names

Remember that if one of the many sugars is listed as 1 of the top 3 ingredients it is pretty safe to assume that the product is high in sugar content.
Here are a few of the hidden sugars names.

• Sucrose
• Glucose
• Lactose
• fructose
• Sorbitol
• Mannitol
• Corn Syrup
• Processed Honey
• Malt and Malt Extract
• Maltose
• Rice Extract
• Molasses
• Golden Syrup
• Invert sugar

Today's Quote. Your are what you EAT 
What are you eating?
Do you read the labels and ingredient lists?

Back at it today,,,,

April 11, 2013
I feel so much better today, I think I have beaten this cold, finally. Still a bit sick, but was able to get through my hour on the elliptical machine and had a weigh-in I am down another 2.5 lbs, yippeeee so that's 6 pounds in a month. I am very proud of myself, I have been able to stick to the plan and its working. My clothes are already fitting looser. 
I will be away next week to my sister's so I am sauteing up the vegetables in the frig and freezing them so when I get back they will be ready for some nice omelets. I have also done some checking and I have found a gym I can go to a few mornings before I head to the office. And there is a church in town that offers free exercise classes, so I will be set for the week. I am looking forward to a sleep over with my granddaughters and visiting with my Mom and family while in town. I know I will likely be eating out a bit but I promise myself to make good choices and not over indulge.
How do you manage your exercise routine when you are out of town?
How do you stay on track with your eating plan?
Today's quote
 Keep steadily before you the fact that all true success depends at last upon yourself.
Theodore T. Hunger
Please feel free to leave comments: 

Still sick,,

April 10, 2013
well not much to report today. Except I am still really sick, so hoping I feel better tomorrow so I can get back to the gym.
So I thought I would just share a paper I have on fats and oils.

 Today's quote
“Setbacks are temporary as long as you don’t give up.”
~Kevin Ngo~

April 9, 2013
well this darn cold is getting me down, I didn't feel like eating much last night so I made a lovely egg white omelet,  here are a few pics

my finished product, yummmm

my lovely tasty veggies

I am not feeling well again today so I have decided to take a break from the gym today and I will weigh in tomorrow. Today's quote "I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life a champion.'" - Muhammad Ali