list of calories in beer

http://www.beer100.com/beercaloriesimports.htm

calories in drinks

> 64 calories/per 1 oz of ketel one. So I'm gonna assume about 200 cals per martini.

bag

would love to buy this lotta jandotter bag once I've got my diet underway...

calories in 2 ice cream snacks

food	calories	fat (g)	carbs (g)	sugar(g)
Dairy Queen Medium Dipped Cone	490	24	59	43
Good Humor Chocolate Eclair Bar	160	8	20	12

I'd usually eat the whole Good Humor box in one sitting

so: 960 cal, 48g fat, 120 carbs, 72g sugar

what I'd eat at home:

first off, eating at home is an all day event. it's also boring and there's nothing to do but eat.

rice
sausage
chicken
lobster
crabs
pizza
potato chips
and ice cream
lots of coffee
soda
always dessert

I've come along way....

Sometimes I'd just order this.
Other times, I'd add fried calamari - thai style, or
rice with basil...

more tips

some tips read on blogs:

"1/2 is more" - mypetfat blog

write how you feel when you eat and rate how hungry you are

"ELEM" - eat less, exercise more or.....eat less, eat more!! ha ha ha

Starbucks coffee cake = 570 cals, 75 cars

1 slice of cheesecake = 2-3 meals

Sometimes I would have cheesecake from The Cheesecake Factory day after day:

(These are the cals for the 10 " cake, which I think is what I ate)

• 
  Chocolate Mousse = 920 cals, 77 carbs
  


• 
  Dulce de Leche = 1010 cals, 83 carbs
  


• 
  Lemon Raspberry Cream = 700 cals, 66 carbs
  

food should not be suffering

food is "over-rated" in some families

This point was made by a reader on a diet blog -- just the fact that food is over-rated in some families. It is annoying to get scolded for not eating and to have people cajole you into eating more and having them send you home with tons of food.

I suppose the idea is it's a showing of love, but i think maybe food is a drug of "happiness" and it makes people want to get others on it too. This isn't food for sustenance and nutrition, this is food as an indulgence lever.

from Washington AFP

It is also "plausible" that "areas of the brain that correspond to actions such as eating food may be stimulated if these actions are observed by others," the report read.

wow!

Integral Interval from Women's Health

heat Fate: Do Integral Intervals
Those sprints you dreaded in high school are your BFF these days. Try this workout: Warm up with 5 minutes of walking. Next, sprint for 30 seconds, trying to reach 90 percent of your best effort. Then walk or jog lightly for 90 seconds. Repeat this sprint cycle 10 times. To make it harder, reduce your 90second rest period.

How you know you're exercise is working

From Women's Health:

Sign No. 7 You don't run from the gym to the fridge.
If you're hungry after what was supposed to be a high-intensity workout, you took it too easy. "Intense exercise tends to curb appetite," says Leslie Bonci, R.D., director of sports medicine nutrition at the University of Pittsburgh Medical Center. The workout-induced appetite lull occurs because the area of the brain that regulates hunger — aka the appestat — decreases when you're hot, zapping food cravings. Exercise also stimulates the secretion of a hormone that suppresses hunger. Although you shouldn't feel hungry for 1 to 2 hours after a butt-kicking workout, you should try to eat a snack, such as a handful of trail mix, within 20 minutes to speed recovery and prevent yourself from diving headfirst into a bag of Cool Ranch Doritos when the effect wears off.

Tips on social eating from Redbook

I never like most of the social eating "tips":

The advice is often unrealistic. Here's some info/tips that has been helpful:

- we tend to eat more with others and eat dessert. It's true it is so much easier to eat alone and watch calories.

- one site says to save up snacks over 1-2 days and then enjoy how you'll spend those extra calories at the social event.

- eat slowly

- ask for water (so you can fill up)

source: http://lifestyle.msn.com/redbook/article.aspx?cp-documentid=4804731

good soba to you!

I think these are the stats on soba:

1 bundle = 200-300 cals, 60-80 carbs, 8g protein.

They say this is a "good" carb b/c of the buckwheat, but I am concerned about the number of carbs!

Green Tea from Japan vs. Bigelow

I've been drinking green tea by bigelows but just got two packets from Japan. Don't know the brand but it's already better. It's light green in color not brown, and it's not bitter with a less strong taste.

food and social connections

From ivillage......
http://diet.ivillage.com/issues/isnacks/0,,2kt2-2,00.html

Coffee is socially connected to rituals that involve eating. Many of these eating rituals, in turn, are connected to snacks and breaks, fast-food breakfasts and desserts. (Notice that the first beverage you think of when asked what you want with your "Dunkin' Donuts" is not green tea or water.)

comparing carbs

food	Amount	Calories	Carb (g)	Fiber (g)	GI Level (g)
Pumpernickel Bread	1 Slice	120	25	6	LOW
Whole Wheat Spaghetti	1 Cup	174	37	6	LOW
Lentils	1 Cup	230	40	16	LOW
Brown Rice	1 Cup	216	45	4	MED
Old Fashion Oatmeal	1/3 Cup	130	23	4	MED

Low GI foods

from http://www.diabetes.ca/Section_About/glycemic.asp


LOW GLYCEMIC INDEX FOODS (55 or less)
(choose most often vvv)

Skim milk
Plain Yogurt
Soy beverage
Apple/plum/orange
Sweet potato
Oat bran bread
All-Bran™
Converted or Parboiled rice
Pumpernickel bread
Al dente (firm) pasta
Lentils/kidney/baked beans
Chick peas

tips on GI

Base your food choices primarily on overall nutrition – including vitamins, minerals and fibre.. Don't dismiss healthy foods such as white potatoes just because they have a high GI. Their other nutritional benefits make them good choices.

• Try to choose at least one low GI food at each meal.
tips from this web site:
http://www.diabetes.ca/Section_About/glycemic.asp


• If you choose a high GI food, combine it with a low GI food, for an overall medium GI meal. For example, half a bagel (high GI) with a bowl of chili (low GI) , or corn flakes cereal (high GI) topped with a spoonful of All Bran (low GI) and some strawberries (low GI).

• Eat fresh fruit and vegetables. Fruits and vegetables have a low GI, so they break down into sugar slowly in your body. Canada's Food Guide recommends five to ten servings of fruits and vegetables every day. Enjoy a variety!

• Use vinaigrette instead of a creamy salad dressing. It's lower in fat, plus the acidity of the vinegar slows digestion, lowering the meal's GI.

• Watch your portion sizes; the bigger the portion, the more it will increase your blood glucose, regardless of its GI rank. For more information about healthy portion sizes, see the Handy Portion Guide .

bread vs. pasta vs. lentils vs. oatmeal

1 slice of pumpernickel bread = 120 calories, 25 carbs and 6g of fiber. GI is Low

1 CUP of whole wheat pasta (al dente) = 174 calories, 37 carbs and 6.3g of fiber. GI is low.

1 CUP of lentils = 230 calories, 40 carbs and 15.5g of fiber GI is low

1 CUP of brown rice = 216 calories, 45 carbs, 3.5g fiber GI=30 GI is medium

1/3 CUP old-fashioned oatmeal = 130 calories, 23 carbs, 4.0 fibers GI is medium.



for a list of GI and different bread types:
http://www.diabetesnet.com/diabetes_food_diet/glycemic_index.php

for a list of low, medium, and high GI foods:
http://www.diabetes.ca/Section_About/glycemic.asp

Medium movie popcorn = 3 small meals

A medium (11 cups) of movie popcorn w/butter =

910 calories

71 grams of fat

41 grams of sat. fat

what's a low cal/healthy movie snack?

Hmmmmm answer is: nothing they sell at the theater. You have to bring your own.

In a plastic bag, you could carry: 2 cups of popcorn or maybe a few energy bars = 400 cals.

I'm not saying that's fun at all.

water and diet

drink water to feel "full" and drink water a room temperature. cold water slows metabolism.

genmaicha tea

I had this tea years ago and really enjoyed it.

my snacking past

"Snacks" are now well over the amount I eat for one meal (and sometimes = 2)!

like one bag of trail mix (with nuts) is easily 700-800 calories.

1 pint of icecream is about 700 calories

1 box of my favorite cookies is 680 cals.

social questions?

I always ate more/ordered more at restaurants....people (especially women who are dieting like it when you order what you want b/c it gives them liscense to order what they want, I think. second thing is even if you don't say you're dieting, people insist you try something and get annoyed and rambunctious/obnoxious if you don't "just try it".

It's weird.

Daily Past

Typical habits for many years:

1. woke up late, make coffee, have cigarette.

2. By the time got to work, 3 cigarettes and 1 coffee. No breakfast, but if so, a muffin from starbucks, a bagel with creamcheese, or sausage, eggs and toast from deli.

3. Starving by lunch which would be one of those deli salads or whatever - many times Wendy's, or macaroni and cheese (this was at my last job).

4. Dinner was usually Thai food or pizza. I rarely cooked.

5. I ate out with tons of people - usually a french bistro (where I'd get the burger with fries), a salad with a soft cheese. I drank quite a bit (sometimes 3 times a week) and 5 drinks each time.

6. Often up till 3AM.

A typical day = 10 cigarettes and 2-4 cups of coffee.

I've come a long way

Here's a list of what I normally ate when I ordered out. I think most were over 1,000 cals each.

fish n chips + 1/2 pint beer
2 slices of pizza and a soda
1 order of pad thai
hamburger with fries + 1/2 pint beer
macaroni and cheese
2 rolls, 6 sashimis, fried oysters, 1 bowl of rice
1 bowl of noodles, tempura, rice
2-3 cocktails, 2-3 vodka shots
french fries
fried chicken cutlets

sardines - 150 cals per can

Cheaper Larabars

These are date rolls from the Jewel Date Company. Made just like those Larabars -- just not marketed as energy bars or raw vegan food.

www,jeweldate.com

strawberry "soup"

3 Fresh strawberries + 3 ice cubes in blender = a nice little bowl of strawberry sorbet soup.

Today's exercise

....was the 30 minute run on treadmill, alternating between low and high speeds. For me high is 6.0 to 6.5.

then later in the day, I went back and did this fun routine I found online. It's this

5 min - 4.0 - 0 incline

2 min - 4.0 - 10 incline
1 min - 4.0 - 0 incline

1-2 min - 6.5 - 0 incline

1 min - side step (left) 2.0 - 0 incline
1 min - side step (right) 2.0 - 0 incline

Do that four times.

dinner x 6

This has turned out to be economical, healthy and easy!

I buy a pack of chicken filets with 6 pieces ( think they are about 3 ounces each).

I find a marinade online and exclude the typical 1/4 cup oil.

Mix and marinade meat for a few hours. 4-5 about.

Then I eat grill and while its grilling make a small green salad and vegetables.

> For lunch, I used frozen yellow and green beans. Cut of the chicken and threw it over some pasta with herbs de provence, tomatoes and onions.

>For dinner, I put the grilled chicken on a bed of greens and made a quick tomatoe and onion "salsa" and poured that over the chicken. Then I steamed some carrots, added 1 T coconut oil and stir-fried that.

This is a pretty decent abs exercise video:

http://www.youtube.com/watch?v=Xn6eGhGv1zo


It's 3 sets for each exercise with 1 set = 15 reps.

1.a Traditional crunch (15 reps)
1.b Crunch but reaching Left (15 times) then right (15 times)
(using a performance disc)

Do that 3 times.

2.a Holding a 5lb medicine ball with knees bent and lifted off floor, twist tapping the ball to the floor from left to right. At the end hold the ball in the air.

Do that 3 times

3.a Lie on floor, with legs extended up to air, crunch. 15 times.
3.b Same thing but reach left, then right (15 times each)

Do that 3 times

tried a day without caffeine

and it was really hard!

Found myself snacking continuously....my 3 mile run was tiring...and I feel dizzy, cranky, low energy....

recommended protein intake

50 to 175 grams or 10 to 35% of total cals

recommended fat intake

Total Fat - 40 to 70 grams or 20 to 35% of cals.

>Sat fat (from tropical oils, meat, butter, while milk) 20 grams

breads & glycemic index

pumpernickel - 49
sourdough - 54
oat & raisin - 54
blueberry - 59

rye - 64
croissant - 67
wheat - 68
white - 70
bagel - 72
dark rey - 76
french bread - 95

Source:
http://www.diabetesnet.com/diabetes_food_diet/glycemic_index.php

food - not so good as I thought

You often hear people say: I LOVE Food! They even have a name for themselves: Foodies, but you don't hear people say: I hate food. The latter are called picky eaters, but even the most picky have their favs (usually, I noticed, plain chicken and pasta).

Since I'm dieting I'm really trying to figure out what I think tastes great and what I've probably think tastes great but isn't quite worth it. Also my palette has become more discerning -- are dishes at restaurants all they're cracked up to be?

Questionable Tastes:

Pasta Sauce - Nothing wrong with this, but the store bought ones just seem to taste like sugar and salt.

Salad Greens - Aside from argula, these are just tasteless leaves. I think people just eat it for texture.

Chicken - Unless prepared right, this tastes like bland textured substance.

Tofu - Ditto for this one.

Yogurt - Tangy, sugar

Frozen Vegetables - water chewy things

Tea - Like drinking the earth; except for chamomile, irritates my stomach

apples - too sweet

orange juice - too acid-y

Sore bought bread loaves - taste like saw dust

granola bars -- too sugary

What I do like:

Chocolate

All fishes

Steak

Frenchfries

Spinach

Arugula

Oranges and grapefuit

Mangoes

Avocado

Rice

Whole wheat bread

Any kind of bread

friends can ruin your diet

This was on foodfit.com:

"Your friends, family members, or co-workers may be struggling with their own weight or eating issues and feel that your success will force them to make changes in their own life. Perhaps they worry that your feelings towards them will change as your appearance changes. Or maybe they prefer to show affection through gifts of food and cannot understand why you'd rather not accept."

smoking and coffee = sugar craving

Both smoking and drinking coffee screw with the release and levels of sugar in the body.

What I ate 2day

Breakfast

1/3 C old-fashioned oatmeal
1 C green tea

>I'm trying out a life without coffee...(!!!)

SNACK
8 oz Whey to Go mixed with water

LUNCH
1 C whole wheat organic spiral pasta w/ tomatoe/chicken/onion "dry" sauce
1/3 C tuna fish
1 T coconut oil
1 C green tea

SNACK
2 Slices turkey
1 T coconut oil
spoonful of flax seeds

DINNER
1 Luna Bar
3 oz chicken
1 C vegetables
1 C salad greens
2 C tea (*Felt sleepy! 'cause I had no coffee today)

2 Slices of Pizza VS. 6 oz of Fish

Today marks the beginning of the 2nd wk. of my new healthy diet.

A sample past dinner was:

• 2 Slices of Cheese pizza
• 1 12 oz. diet coke or gingerale
• total cals = 400 cals, 40 carbs

My dinner tonight was:

• 6 oz chicken
• 1/2 cup of dahl (lentils)
• 1 cup of broccoli