Four pounds down! Six more to go! I lost one more pound last week in the Ten Pounds Down weight loss challenge. I'm down to 180 lbs. So I am still on target for my goal of 174 lbs. with seven weeks remaining. I’m really excited about how much better I feel already. My overall energy level is up considerably. I’m sleeping better. I’ve stopped taking my seasonable allergy prescription, Astelin, a nasal spray, and I don’t miss it. It was drying me up and leaving me with a weakened voice. That’s not good for a broadcaster who has a four hour air shift every morning. My pipes are back! Carpe Diem! No more energy drinks. The fruit works so much better. Do I sound optimistic? Well, I am. No more packaged, processed snack foods.
I am also following some of the Bill Phillips Body for Life plan involving interval weight training and power aerobic runs. "Cousin" Shelly Leslie recommended this program and I like it. I will keep it going this week and next and see if it works for me.
Okay. That’s my story in a nutshell. How about you? What’s working? What’s not? What would you like to ask our registered dietitian and trainer? Did you make your weekly weight loss goal.
Special thanks to Avril Young for helping out on the dietary and fitness front while Tara Wind was honeymooning. Tara’s back with a big rock and lots of interesting stories about scuba diving. Did you realize that a scuba diver can burn 850 calories an hour? That’s more than jumping rope or stair climbing.
Here are the latest questions to come in on the Ten Pounds Down program and Tara’s answers. Plus, if you’re interested, I am posting the third week of my food and exercise diary. I’ve tried to add a few more vegetables as Avril recommended.
Keep those questions coming! Have a great and healthy week!
Q&A with Registered Dietitian & Training Coach Tara Wind
(1) What’s your opinion of nutrition shakes? Do you have one you’d recommend?
I love shakes - especially within 45 minutes of finishing your workout - called the 'window of opportunity' when your muscles are most easily replenished by eating a combination of carbohydrates and protein. My favorite shake to make:
1 cup frozen fruit (berries)
6 oz Greek Yogurt (either vanilla or fruited)
10-20 grams proteinf from powder
vanilla soy milk to thin
1 cup frozen fruit (berries)
6 oz Greek Yogurt (either vanilla or fruited)
10-20 grams proteinf from powder
vanilla soy milk to thin
(2) What do you mean by interval training and how does it do a body good?
By interval training I mean to vary your intensity. The purpose is to shock your system with a high calorie cardio burn intermingled with lower intensity longer duration. Interval training burns more calories and leaves the body burning at higher caloric rate for longer afterwards.
(3) Is it best to exercise in the morning? Obviously, that’s a problem for me except on the weekends.
There is no best time to exericse - it is just a matter of when you will do it consistently. It can be easier to exercise in the morning because that way your day will not get away from you. Excuses to not exercise can accumulate during the day :)
Bill Leslie’s Weekly Diet and Exercise Diary
Wed. June 3
3:10AM - Special K cinnamon pecan cereal with low fat 1% milk, no fat & light yogurt, glass of V-8 juice with high fiber
6:05AM – one half banana
8:10AM – one half banana
9:30AM – scrambled eggs, ham and cheese and cup of coffee
11:05AM –blueberries and raw broccoli
1:30PM – exercise – 60 minutes – half devoted to weights/upper body – 30 minutes on treadmill
2:40PM - protein shake with strawberries, banana and energizer
6:00PM - blueberry pancakes and maple syrup and three strips of bacon
7:00PM - 30 minute walk
Thurs. June 4
3:10AM - Special K cinnamon pecan cereal with low fat 1% milk, no fat & light yogurt, glass of V-8 juice with high fiber
6:05AM – one half banana
8:10AM – one half banana
9:30AM – peanut butter sandwich
11:10AM- apple slices & raw broccoli
1:30PM - exercise 40 minutes aerobic workout
3:00PM – slice of cheddar cheese and blueberries
6:00PM - Southwest Chicken salad with ranch dressing
Friday June 5
3:10AM - Special K cinnamon pecan cereal with low fat 1% milk, no fat & light yogurt, glass of V-8 juice with high fiber
6:05AM – one half banana
8:10AM – one half banana
9:40AM – pumpernickel bagel with cream cheese
11:10AM – blueberries and raw broccoli
1:15PM – egg omelet with avocado, mozzarella cheese, mushrooms and tomato
3:30PM – slice of cheddar cheese and apple slices
6:00PM – pizza with steak and vegetable strips – two slices and glass of red wine
Saturday June 6
7:00AM - Special K cinnamon pecan cereal with low fat 1% milk, no fat & light yogurt, glass of V-8 juice with high fiber
9:30AM – sausage and egg biscut
11:45AM – blueberries, slice of cheddar cheese and celery
215PM - apple slice, handful of almonds and blueberries
3:20PM – exercise – lower body workout for 30 minutes and 30 minutes on treadmill
6:30PM – Caesar salad, grilled salmon with roasted peppers, cheese grits, Brussels and prosciutto, browned pecan butter, two glasses of red wine
Sunday June 7
7:00AM - Special K cinnamon pecan cereal with low fat 1% milk, no fat & light yogurt, glass of V-8 juice with high fiber
9:30AM – apple slices, blueberries and almonds
12:15PM – omelet with tomatoes, peppers, asparagus, ham gouda cheese and bacon sprinkles
230PM – one half banana
315PM - 30 minute intense run
6:00PM – pasta salad with red and yellow peppers, mushrooms, crumbed feta cheese and whole wheat bow tie pasta+ glass of red wine
Monday June 8
3:05AM - Special K cinnamon pecan cereal with low fat 1% milk & blueberries, no fat & light yogurt, glass of V-8 juice with high fiber
6:05AM – one half banana
8:10AM – one half banana
9:30AM – peanut butter sandwich
11:10AM- apple slices & raw broccoli
1:30PM - 50 minutes of intense upper body free weights workout-chest, triceps, biceps, back, abs – 5 sets @.
3:00PM – slice of cheddar cheese and handful of blueberries
5:45PM – small grilled rib eye steak, sweet potatoes and grilled asparagus
Tues. June 9
3:05AM - Special K cinnamon pecan cereal with low fat 1% milk & blueberries, no fat & light yogurt, glass of V-8 juice with high fiber
6:05AM – one half banana
8:10AM – one half banana
9:30AM – eggs, ham and cheese – spinach tortilla with coffee
11:10AM- apple slices
4:10PM – 30 minute interval power run on treadmill
5:50PM – two crabcakes, brown rice and tossed salad with ranch dressing, glass of red wine
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