As suspected, I got bored. Not exactly bored, but writing in a blog everyday has become a little tedious. I have therefore decided that I will write in the blog perhaps once a week.
So far so good this week. Lots of vegies, heaps of water and my 2 fruits a day!! I can already feel a difference after eating the 'right' foods. Having a salad for lunch everyday is easy (and I actually look forward to it.. will be making a new dressing next week to try out! thanks Jamie Oliver!) but its trying to incorporate more vegies into our evening meals, thats the hard bit! The last coupla weeks I have just been doing salad and meat or something like that.. but that can get a bit boring, specially after having a big salad at lunch. PLUS I know Dru would like more variety :-)
I have been looking up vegetarian recipes and figured I can just add meat in there for Dru.. there are SO many yummy recipes out there...
http://www.gofor2and5.com.au/ has quite a lot of good recipes and it tells you how many servings of veges there is per meal!
I have been basing my vege intake from the information on go for 2 and 5.
eg: 1 serve of veges = 1/2 cup cooked veges = 1 cup of salad = 1 medium potato
It also has heaps of tips on how to incorporate more veges in your day :-)
Also on go for 2 and 5, is the food pyramid and the recommended dietary intakes for your gender and age. I am stunned as to how many things you should be eating per day.. how are you supposed to fit all that in!!
5 serve veges - see above for serving of vege
2 serve fruit - a serve is 2 small or one big fruit
4-9 serves of grains eg: breads, cereals, rice, noodles, pasta !!!!!! 1 cup cooked rice/pasta, 2 slices of bread, 1 bread roll, 1 cup cereal, 1/2 cup muesli, 1 cup porridge
2 dairy - 1 cup milk, 1 tub yoghurt, 2 slices cheese,
1 serve of meat or poultry including nuts, eggs and legumes if you're a vego - meat/chicken is max 100gm serve, eggs = 2 small, nuts = 1/3 cup, legumes eg; lentils = 1/2 cup.
I would say i'm good with vege, fruit and dairy... but I eat too much in the meat category (chicken and nuts for me!)... and I'm not even a big meat eater!!! and not enough grains... how is one supposed to get 4-9 servings of grains, based on what the serves are!! and this is what we're supposed to eat everyday! thats tough.. don't reckon I could eat that much! and i even chose my category eg: woman between 19-60.
lots to think about when you're trying to be healthy but I guess once you get used to eating a big variety of foods, it's not so hard.
anyways, ciao!
Tuesday, January 18, 2011
Monday, January 17, 2011
Sundays so far are the devil!
The weekend wasn't too bad, until Sunday…
Besides the lack of nutrition and exercise, I did have a great weekend!!
Friday 14th January:
Water: 2 litres or more
Veges: 4
Fruit: 3
Exercise: none!!!
Friday we went out to celebrate Dru’s 30th Birthday!! We went to the Wildcats game (won by bout 30 points woo hoo!!) and then headed to The Garden in leedy for a few drinks. Our dinner was good, as we had the left overs that Dru made on Thursday, instead of the chicken and chips that I used to get last year when we had season tickets!!! We DID however over indulge on the booze… whoops!
Saturday 15th January:
Water: 2 litres or more
Veges: 4
Fruit: 1
Exercise: none!!!
Saturday was not the day I had hoped it would be. We were very lazy during the day (Due to the previous nights alcohol intake!!) but managed to go out to dinner, just Dru and I for his birthday. No exercise again.. bugger!!
Sunday 16th January:
Water: 2 litres or more
Veges: 1!!
Fruit: 1
Exercise: none!!!
Sunday, another lazy day!!! We went out for dinner AGAIN, but I pretty much only had rice and meat (Thai food soooo yummy! Although not feeling the best this morning… hmmm!!), so not very nutritious at all!! So Sunday was a complete fail day!! Haha
On the plus side, I’m already starting to notice the difference in my body after running all last week… so I will be keeping that up again this week. First game back of our basketball season tonight, so a run is out of the question. Definitely tomorrow. AND I am doing a boot camp on Friday afternoon with the gym and the money that we pay goes to the QLD flood appeal J that will be fun!! ALSO I really wanna get a Zumba class in this week!!
Lets hope NEXT weekend is a little better….
Thursday, January 13, 2011
another goal!
Thursday 13th January:
Water: over 2 litres
Veges: 4 serves.. maybe 5
Fruit: 2 serves
Exercise: 40 or so minute run
So... another goal has presented itself to me. Almost 30 minutes into my running today at the gym, I thought to myself (as most people probably do) "keep running till the end of this song.." the end of the song comes about, but I wanna keep running! so I flick through my songs on my iPod and find another good track and keep on going... then at the end of it, same thing happened!! This went on for 2 more songs until I found myself at 41 minutes and thirsty. I decided to flick to a slow song and go for a cool down walk.. after all, it was 7.05pm and I didn't wanna cook our dinner too late (turns out Dru cooked it anyways.. what a sweety!). After my cool down I read my workout summary and it turns out I ran 6.4km's. Which I was pleased with, but I know that I can do better!! I participated in the Mothers Day run last year and did 7km's in 40 minutes... and that was with no training. SO my goal now is to get to 7km's on the treadmill in 40 minutes... Which I know will end up turning into another goal.. beat my last years time in the Mothers Day run this year! in fact.. yes that is a new goal as of today! I have about 4 months.. I reckon I should be able to smash my time by 5 minutes... I am gonna try keep up with Dru this year!!
On another note.. I now know why they call it 'runners high' ... I always feel so happy and energised after a run!! Apparently running/exercising releases endorphins... bit like eating chocolate, except you only feel happy while you're eating that chocolate.. not afterwards!
Never thought I would hear myself say it, but I am actually disappointed that I don't have time to go to the gym tomorrow after work!! Might get up early and go instead.. we shall see!!
x
Water: over 2 litres
Veges: 4 serves.. maybe 5
Fruit: 2 serves
Exercise: 40 or so minute run
So... another goal has presented itself to me. Almost 30 minutes into my running today at the gym, I thought to myself (as most people probably do) "keep running till the end of this song.." the end of the song comes about, but I wanna keep running! so I flick through my songs on my iPod and find another good track and keep on going... then at the end of it, same thing happened!! This went on for 2 more songs until I found myself at 41 minutes and thirsty. I decided to flick to a slow song and go for a cool down walk.. after all, it was 7.05pm and I didn't wanna cook our dinner too late (turns out Dru cooked it anyways.. what a sweety!). After my cool down I read my workout summary and it turns out I ran 6.4km's. Which I was pleased with, but I know that I can do better!! I participated in the Mothers Day run last year and did 7km's in 40 minutes... and that was with no training. SO my goal now is to get to 7km's on the treadmill in 40 minutes... Which I know will end up turning into another goal.. beat my last years time in the Mothers Day run this year! in fact.. yes that is a new goal as of today! I have about 4 months.. I reckon I should be able to smash my time by 5 minutes... I am gonna try keep up with Dru this year!!
On another note.. I now know why they call it 'runners high' ... I always feel so happy and energised after a run!! Apparently running/exercising releases endorphins... bit like eating chocolate, except you only feel happy while you're eating that chocolate.. not afterwards!
Never thought I would hear myself say it, but I am actually disappointed that I don't have time to go to the gym tomorrow after work!! Might get up early and go instead.. we shall see!!
x
A late night gym session makes for a sleepy Chelle!
Forgot to post last night…
Wednesday 13th January
Water: over 2 litres
Veges: 4
Fruit: 2
Exercise: KIMAX class, maximum energy lots of kicking and punching… so sweaty!!
Yesterday was a good day!! Managed to eat my carrot sticks at morning tea.. great way to kick start my vege intake!!!
I wore a skirt to work yesterday and I got so many compliments… so starting to feel really good!
KIMAX… what an awesome work out! If you don’t sweat you’re a*ss off in that class, then there is something wrong with you! Dru and I were on one punching bag with another dude and boy could he punch.. and kick!! I almost got taken out by the bag after he punched it haha! BUT when someone is really going hard at that bag, it motivates you to give it your all… hence all the sweat and bright red tomato face!!! It started at 7.30 which means it finished at 8.30… so by the time we got home we were obviously still geared up from the work out, so we found that we weren't tired enough to go to sleep… didn’t sleep till about 11.30 so now I’m extra sleepy!!
Conclusion: another successful day!!
Time for coffee I think!
Tuesday, January 11, 2011
Successful Day!!
Tuesday 11th JJanuary (11/1/11)
Water: over 2 litres
Veges: 5 serves!!
Fruit: 3 serves!
Exercise: running/sprinting intervals on the treadmill for 40 mins at the gym
My first successful day on all counts!!!! perhaps it has something to do with all the 1's in the date today??!!!
Was so knackered this morning so decided to ditch the gym and head there after work instead.
But I was good enough to prepare my food last night for me to take to work today... carrot sticks are such a great idea for a snack... it's so hard to get your 5 serves of veges in without one of your snacks being a vege! so including lunch and snack I had 2 serves during the day (I drink one cup of V8 juice in the day too, which is supposed to be 1 serve each of fruit and veg.. every bit helps right?!) and then 3 serves for dinner (home made vegetarian pizza with low fat cheese and wholemeal base and a huge side salad... they say 1 cup of salad vegies ie; lettuce, is one serving of vegetables.. I had about two cups on my plate. woo hoo go me!!
So today I managed to reach all my goals! including the no alcohol... although I would have loved a glass of wine tonight , I had the worst sleep last night and they say that alcohol isn't good for your sleeping patterns, so I decided to give it a miss.. need to catch up on sleep... dumb dogs and their loud barking last night!
so yeah.. hopefully this year will see many days like today where I reach all my targets at once :-)
happy!!!
aaand sleepy times :-) g'nite.
Water: over 2 litres
Veges: 5 serves!!
Fruit: 3 serves!
Exercise: running/sprinting intervals on the treadmill for 40 mins at the gym
My first successful day on all counts!!!! perhaps it has something to do with all the 1's in the date today??!!!
Was so knackered this morning so decided to ditch the gym and head there after work instead.
But I was good enough to prepare my food last night for me to take to work today... carrot sticks are such a great idea for a snack... it's so hard to get your 5 serves of veges in without one of your snacks being a vege! so including lunch and snack I had 2 serves during the day (I drink one cup of V8 juice in the day too, which is supposed to be 1 serve each of fruit and veg.. every bit helps right?!) and then 3 serves for dinner (home made vegetarian pizza with low fat cheese and wholemeal base and a huge side salad... they say 1 cup of salad vegies ie; lettuce, is one serving of vegetables.. I had about two cups on my plate. woo hoo go me!!
So today I managed to reach all my goals! including the no alcohol... although I would have loved a glass of wine tonight , I had the worst sleep last night and they say that alcohol isn't good for your sleeping patterns, so I decided to give it a miss.. need to catch up on sleep... dumb dogs and their loud barking last night!
so yeah.. hopefully this year will see many days like today where I reach all my targets at once :-)
happy!!!
aaand sleepy times :-) g'nite.
Back to work
Monday 10th January:
Water: 2 litres (yay!)
Veges: 4 serves
Fruit: 3 serves
Exercise: basketball with friends for just over an hour.
Monday... first day back at work.. always a drag. On the plus side it certainly did help me to prepare healthy foods and eat healthy snacks, as predicted. I have also managed to set up a reminder on my email to go off every hour saying "drink cup of water now". It helps me so much! The plastic cups at the water cooler are about 150 - 200 ml's I would say.... Also, they say it is good to get off your chair every hour and have a walk around anyways.. don't wanna get office chair flat bum!!
anyways... conclusion - great start to the week! I have prepared my healthy food again for today.. lets see how long that lasts!!
Water: 2 litres (yay!)
Veges: 4 serves
Fruit: 3 serves
Exercise: basketball with friends for just over an hour.
Monday... first day back at work.. always a drag. On the plus side it certainly did help me to prepare healthy foods and eat healthy snacks, as predicted. I have also managed to set up a reminder on my email to go off every hour saying "drink cup of water now". It helps me so much! The plastic cups at the water cooler are about 150 - 200 ml's I would say.... Also, they say it is good to get off your chair every hour and have a walk around anyways.. don't wanna get office chair flat bum!!
anyways... conclusion - great start to the week! I have prepared my healthy food again for today.. lets see how long that lasts!!
Sunday, January 9, 2011
Weekend
Saturday 8th January:
Water: 2 litres
Veges: 3 serves
Fruits: 2 serves
Exercise: 1 hour walk/jog with the doggles... then beach volleyball in the arvo at City Beach (not that that was very tiring... BUT my legs are SORE today.. must be the sand!)
Sunday 9th January:
Water: 1.5 litres
Fruit: 2 serves
Veges: 1 serve... whoops!
Exercise: 30 minute walk with dog (it hasn't happened yet but I fully intend to go after I finish this blog post! may even go for 45 minutes! haha)
Weekend wasn't too bad... I have found that because I am aware of how many fruits and vegetables that I am consuming, I am actually trying to get as many as I can in!! well that was the case on Saturday anyways.. Today was a little different. BUT in the past I would never have worried about how many fruit or veges I eat... I would always be calorie conscious but never fruit and vege conscious... and F & V are important for a fit, healthy body!
I think being back at work is going to help with the food coz I will be able to plan healthy lunches and then come home and make healthy dinners :-) so we'll see!!
catchya!
x
Water: 2 litres
Veges: 3 serves
Fruits: 2 serves
Exercise: 1 hour walk/jog with the doggles... then beach volleyball in the arvo at City Beach (not that that was very tiring... BUT my legs are SORE today.. must be the sand!)
Sunday 9th January:
Water: 1.5 litres
Fruit: 2 serves
Veges: 1 serve... whoops!
Exercise: 30 minute walk with dog (it hasn't happened yet but I fully intend to go after I finish this blog post! may even go for 45 minutes! haha)
Weekend wasn't too bad... I have found that because I am aware of how many fruits and vegetables that I am consuming, I am actually trying to get as many as I can in!! well that was the case on Saturday anyways.. Today was a little different. BUT in the past I would never have worried about how many fruit or veges I eat... I would always be calorie conscious but never fruit and vege conscious... and F & V are important for a fit, healthy body!
I think being back at work is going to help with the food coz I will be able to plan healthy lunches and then come home and make healthy dinners :-) so we'll see!!
catchya!
x
Friday, January 7, 2011
Not enough water... or was it?
Water intake: 1 litre... but I'll get to that!
Veges: 2 serves (fail haha)
Fruit: 1 (dammit, fail again! hmm today has been a fail day..)
Exercise: 1 hour at the gym including cardio and circuit weights... success!!
So the day started out great.. got up early (well 7am is early when you're on holidays still!), got my stuff together and headed to the gym. Had a great session, sweat my box off and felt really good :-)
Today I planned to meet Dee and then head to the city to spend a voucher that I had (David Jones.. Thanks Lisa!)... Ate my apple and muesli bar in the car (not the most ideal breaky BUT it's a fruit :-P).
We shopped for about an hour and a half, had lunch (courtesy of Willie man.. thanks!) and then ended up in the 'Moon and Sixpence' for 1 drink... 1 drink turned out to be 1 glass of wine, and 2 ciders.. whoops! But we walked it off afterwards and about 4 hours later I was OK to drive home from Burswood train station.
SO the conclusion is: not enough veges.. lunch when you're out is so hard to get your veges in! well I think so anyway... I think buying a salad when you're out is the biggest rip off.. honestly $20 in a cafe.. pfft PLUS I find it hard to not order chips... hmmm does that count as a vege??? I'm gonna go with no - although I hardly ate any of my chips today! what's wrong with me.. OK I have strayed off topic.. what was I on about? oh yeah, water... only 1 litre of water... BUT I had 3 other drinks in the mean time.. two of which were served with ice. That counts right? yep thought so. hehe.
AND we did do a lot of walking today... so overall I think my fails and my successes for today have cancelled each other out. Yep.. tomorrow will be a better day!!
sleepy times now..
Veges: 2 serves (fail haha)
Fruit: 1 (dammit, fail again! hmm today has been a fail day..)
Exercise: 1 hour at the gym including cardio and circuit weights... success!!
So the day started out great.. got up early (well 7am is early when you're on holidays still!), got my stuff together and headed to the gym. Had a great session, sweat my box off and felt really good :-)
Today I planned to meet Dee and then head to the city to spend a voucher that I had (David Jones.. Thanks Lisa!)... Ate my apple and muesli bar in the car (not the most ideal breaky BUT it's a fruit :-P).
We shopped for about an hour and a half, had lunch (courtesy of Willie man.. thanks!) and then ended up in the 'Moon and Sixpence' for 1 drink... 1 drink turned out to be 1 glass of wine, and 2 ciders.. whoops! But we walked it off afterwards and about 4 hours later I was OK to drive home from Burswood train station.
SO the conclusion is: not enough veges.. lunch when you're out is so hard to get your veges in! well I think so anyway... I think buying a salad when you're out is the biggest rip off.. honestly $20 in a cafe.. pfft PLUS I find it hard to not order chips... hmmm does that count as a vege??? I'm gonna go with no - although I hardly ate any of my chips today! what's wrong with me.. OK I have strayed off topic.. what was I on about? oh yeah, water... only 1 litre of water... BUT I had 3 other drinks in the mean time.. two of which were served with ice. That counts right? yep thought so. hehe.
AND we did do a lot of walking today... so overall I think my fails and my successes for today have cancelled each other out. Yep.. tomorrow will be a better day!!
sleepy times now..
Thursday, January 6, 2011
My Very First Blog Post
6th January 2011 Water intake: 2 litres
Fruit: 1
Veges: 3
Exercise: 30 minute run/sprinting interval at gym and about 5 minutes of abs.
This week has been the beginning of what I believe to be a very healthy and fit year. 2010 is over and I have felt a little bigger (although I can attest to the fact that I am not a naturally big person.. in fact, I'm rather small) then I am used to and rather sluggish. Over Christmas I definitely indulged. I ate heaps of food including lots of meat and chocolate. There has been a lot of alcohol intake and a very small amount of exercise... actually.. none. So I have decided that I will start the new year with a couple of new years resolutions.
1) Drink at least 2 litres of water a day (not including the water consumed during exercise)
2) Try to eat 2 fruit and 5 veges everyday.. although I reckon this one is gonna be tough!!
3) Hit the gym AT LEAST 3 times a week, and on those days that I didn't go, I must still find 30!!
4) have one 'dry' month this year. When I say dry I mean no alcohol.. This one is going to be tough too, as there are quite a few 30th birthdays that I will be attending this year and also some engagements and weddings, a trip to Tasmania to see dad and a trip to Phuket to see one of my besties get married! All these events for me normally consist of a lot of socializing and a little (ok a lot) of drinking. So one my wise friends (Dee!) suggested to me that perhaps I do my dry month, but if in that dry month there is an occasion, then I can allow myself to drink... the occasions including (and limited to!): Birthday parties/dinners, Engagements, weddings and holidays. So I am going to go one better and do 2 consecutive dry months with these allowances. I am undecided as to which months I will choose, but I am thinking April and May.
So there you have it, my new years resolutions.
I have decided to keep a blog so that I can keep myself motivated.. I think knowing that I am going to update my blog nightly (yes they'll more then likely be very small blogs, with the occasional novel :-P), will help me to stick to my resolutions (ie; water, fruit and veg intake and then the exercise!)... as long as I am being honest of course! so I will be very honest and write down when I have failed.. such as not doing my 30 mins exercise a day or binging on chocolate...
So the beginning of this blog will be how I set out the rest of my blogs.. reason being, so that I can flick through my blogs and easily see what I had achieved in that day.
So here goes!
Aaaaand I may even get bored and stop blogging.. it is quite the possibility.
Chelle
xx
Fruit: 1
Veges: 3
Exercise: 30 minute run/sprinting interval at gym and about 5 minutes of abs.
This week has been the beginning of what I believe to be a very healthy and fit year. 2010 is over and I have felt a little bigger (although I can attest to the fact that I am not a naturally big person.. in fact, I'm rather small) then I am used to and rather sluggish. Over Christmas I definitely indulged. I ate heaps of food including lots of meat and chocolate. There has been a lot of alcohol intake and a very small amount of exercise... actually.. none. So I have decided that I will start the new year with a couple of new years resolutions.
1) Drink at least 2 litres of water a day (not including the water consumed during exercise)
2) Try to eat 2 fruit and 5 veges everyday.. although I reckon this one is gonna be tough!!
3) Hit the gym AT LEAST 3 times a week, and on those days that I didn't go, I must still find 30!!
4) have one 'dry' month this year. When I say dry I mean no alcohol.. This one is going to be tough too, as there are quite a few 30th birthdays that I will be attending this year and also some engagements and weddings, a trip to Tasmania to see dad and a trip to Phuket to see one of my besties get married! All these events for me normally consist of a lot of socializing and a little (ok a lot) of drinking. So one my wise friends (Dee!) suggested to me that perhaps I do my dry month, but if in that dry month there is an occasion, then I can allow myself to drink... the occasions including (and limited to!): Birthday parties/dinners, Engagements, weddings and holidays. So I am going to go one better and do 2 consecutive dry months with these allowances. I am undecided as to which months I will choose, but I am thinking April and May.
So there you have it, my new years resolutions.
I have decided to keep a blog so that I can keep myself motivated.. I think knowing that I am going to update my blog nightly (yes they'll more then likely be very small blogs, with the occasional novel :-P), will help me to stick to my resolutions (ie; water, fruit and veg intake and then the exercise!)... as long as I am being honest of course! so I will be very honest and write down when I have failed.. such as not doing my 30 mins exercise a day or binging on chocolate...
So the beginning of this blog will be how I set out the rest of my blogs.. reason being, so that I can flick through my blogs and easily see what I had achieved in that day.
So here goes!
Aaaaand I may even get bored and stop blogging.. it is quite the possibility.
Chelle
xx
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