We’re going to have to put our 21-day “Diet Within a Diet” on hold for a few days. My grandson, John Daniel, has been born! My daughter and son-in-law, Mary and Neil, invited me to be in the delivery room with them for the miracle of John’s birth, and what a joyous miracle it was! Weighing in at 7 pounds, 7 ounces, John has a full head of blond hair, long blond eyelashes, and big blue eyes.
God is so good to us! Thank you, Jesus, for a healthy, happy grandson!
- John Daniel at 2 days old
Tags: New baby
Day #12 of the “Diet Within a Diet” – Goal: To lose 5 pounds in 21 days while continuing to build bone!
I weighed in at 114.8, down almost a pound from yesterday even though I enjoyed a healthy dessert last night!
Here’s what I ate today:
Breakfast: Scrambled egg, slice of bacon, tomato, 2 slices of Ezekiel bread, water, supplements, blueberry tea with Beyond C powder
Morning Snack: Last of the leftover pumpkin pudding
Lunch: Amy’s Organic Cream of Tomato soup, tuna salad on 2 stalks celery chunks, water
Afternoon Snack: Banana and almonds, water
Supper: Taco Salad: ground lean (4%) beef with taco seasoning, lettuce, tomatoes, fat-free refried beans, and salsa; double helping of carrot salad made from chopped matchstick carrots, raisins, chopped walnuts, an canola mayonnaise; water, raspberry tea.
Bedtime: Supplements, water
Reflection on Day #12: School’s out for Winter Break! Today I was off to Planet Fitness for the 30-minute PF Express Full-Body workout, plus a mile on the treadmill.
Day #11 of the “Diet Within a Diet” – Goal: To lose 5 pounds in 21 days while continuing to build bone!
This morning I weighed in at 115.6, same as yesterday.
Here’s what I ate today:
Breakfast: Bowl of Organic Kamut Flakes (Arrowhead Mills) with almonds, sliced bananas, and almond milk (unsweetened vanilla), supplements, water
Morning Snack: Greens+ Energy bar, water
Lunch: 1 carrot, 1 tomato, Leftover pumpkin pudding
Afternoon Snack: 1apple
Supper: Tomato stuffed with tuna salad, 8 Triscuit whole-grain crackers (Roasted Garlic flavor), water, cinnamon apple tea, and for dessert: 6 Joyva brand Sesame Crunch treats and almonds (available at Health Food for Life in downtown DeLand).
Bedtime: Supplements, water
Reflection on Day #11: Another sunny Florida day in the 70’s! My husband and I took advantage of the beautiful weather and went on a 30-minute walk before dinner. After supper, we rented a movie, Get Smart!, and enjoyed some laughs together.
Tags: Add new tag, Arrowhead Mills, bone health, Joyva Sesame Crunch treat, osteoporosis diet
Day #10 of the “Diet Within a Diet” – Goal: To lose 5 pounds in 21 days while continuing to build bone!
This morning I weighed in at 115.6, slightly up from yesterday.
Here’s what I ate today:
Breakfast: Water, Fruity Protein Shake, raspberry tea with Beyond C powder, supplements
Morning Snack: Greens+ Energy bar, water
Lunch: Leftover onions and mushrooms, Leftover green beans, Leftover pumpkin pudding
Afternoon Snack: 1 banana
Supper: “Breakfast for Supper” – Kamut Pancakes (from Arrowhead Mills) with applesauce on top, sliced sauteed potatoes, 1 slice of turkey bacon, water, raspberry tea.
Bedtime: Almonds, supplements, water
Reflection on Day #10: The weather was gorgeous in DeLand, Florida, today–in the 70’s and sunny! After school, I jogged for a mile and a quarter outdoors.
Day #9 of the “Diet Within a Diet” – Goal: To lose 5 pounds in 21 days while continuing to build bone!
This morning I weighed in at 115.0, so we’re getting somewhere.
Here’s what I ate today:
Breakfast: Water, Fruity Protein Shake, raspberry tea with Beyond C powder, supplements
Morning Snack: Greens+ Energy bar, water
Lunch: 3 cups of apple wedges and celery sticks drizzled with 2 tbsp. of almond butter, water
Afternoon Snack: 1 carrot, 1 tomato
Supper: 1/2 grilled burger (4% fat), Almond Mashed Potatoes, greens beans seasoned with turkey bacon, sautéed mushrooms and onions, Sarah’s Pumpkin Pudding, water
Bedtime: Greens Shake, supplements, water
Reflection on Day #9: No time to exercise this morning because it’s my husband’s birthday! I also had an early morning meeting at school. So, I took a 30-minute walk with my husband after his birthday dinner tonight.
Tags: bone health, Daily Diet, osteoporosis
Day #8 of the “Diet Within a Diet” – Goal: To lose 5 pounds in 21 days while continuing to build bone!
This I weighed in at 116.0, slightly down from yesterday. Perhaps today will be the turning point in the tug-of-war between losing weight and building muscle and bone. For every pound of muscle gained, the body must gain three pounds of water to support the muscle! Working out may cause weight gain at first while we’re trying to lose weight, but eventually working out will bring about real weight loss because increased muscle mass burns more calories…as well as building stronger bones!
Here’s what I ate today:
Breakfast: Water, Fruity Protein Shake, raspberry tea with Beyond C powder, supplements
Morning Snack: Greens+ Energy bar, water
Lunch: 3 cups of apple, celery, and carrot chucks drizzled with 2 tbsp. of almond butter
Afternoon Snack: 1/2 green pepper, 1 tomato, water
Before supper snack: Banana
Supper: Small serving of steak, long grain and wild rice, broccoli, cinnamon apple tea, water
Bedtime: Greens Shake, water
Reflection on Day #8: I ran 3.1 miles on the treadmill at Planet Fitness this morning…and it was fun! My stamina and strength are definitely improving!
Tags: Add new tag, bone health, osteoporosis diet, Planet Fitness
Day #7 of the “Diet Within a Diet” – Goal: To lose 5 pounds in 21 days while continuing to build bone!
Today I weighed in at 116.2, down one pound from our starting point of 117.2, but up more than a pound from yesterday. Why? Such is the tug-of-war between losing weight -and- building muscle and bone. Remember what my nephew, Charles, who trained for the Olympics told me: As we gain muscle by working out, we also gain water to support the muscle. For every pound of muscle gained, the body must gain three pounds of water to support the muscle! While working out may cause weight gain while we’re trying to lose weight, in the long run working out will bring about weight loss. Increased muscle mass burns more calories, so eventually you lose weight. And building stronger muscles also builds stronger bones!
We still have 14 days left to reach our goal of losing 5 pounds while building bone! Muscle training WILL pay off!
Here’s what I ate today:
Breakfast: Fruity Protein Shake, Blueberry Tea with Beyond C powder, supplements
Morning Snack: Banana, water
Lunch: Amy’s brand organic Alphabet Soup, tuna fish mixed with applesauce, water
Afternoon Snack: carrot, half of a tomato, water
Supper: Small serving of baked salmon, baked sweet potato with cinnamon and Earth Balance buttery spread, steamed collard greens with turkey sausage medallions, 2 slices of Ezekiel bread, water, raspberry tea with Beyond C powder, supplements
Bedtime: Water (I’m still full from supper!)
Reflection on Day #7: Using Kathy Smith’s DVD, Ultimate Slimdown Circuit, I completed the Upper Body workout early this morning, including the warm up, workout, and cool down. Tonight I also walked 30 minutes with my husband and sang Christmas carols! 🙂
Tags: bone health, increasing bone density, Kathy Smith's workout DVD's, osteoporosis
