Challenge 2017: A More Toned, Filled Out, Yet Still Lean Workout Machine in 2017 - JANUARY

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b]This is Food & Exercise Journal for JANUARY 2017





Feel free to join me in posting your daily food intake and/or exercise. I met weight loss goals March 20th, 2005 and then over the next year lost 10 more pounds and since that time have held steady in a 3 to 4 pound range. I did Pilates, weight workouts and walking to meet initial weight loss and have continued to use them and other workouts over the next 9 years. It's all about moderation, eating sensibly and having variety. We cook our own 'frozen meals' yet still eat what we like and also have ice cream, cake and other yummy treats but again in moderation. This is a life long journey, not a diet that once you reach a goal you go back to what you were doing before and guess what get the same result....gain weight and start the process all over again. It's not easy but it also shouldn't be that hard that you don't want to do it. Most people don't cause they want their pizza, ice cream, cake, brownies....(fill in the blank). We get to have all we want and like but again the key is "in moderation". We have an ice cream scoop and limit ourselves to 1, 2, or 3 scoops. We eat a serving size, not a mega size and get to eat what we like, when we like. Remember no one but you can do this....so our motto for not only staying healthy but many things in our life is "WHO MAKES IT HAPPEN, YOU DO".



So join me in making things happen for you. Sue

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Sunday, January 1, 2017

Weigh in today up 1.5 lbs to 116.5

B - Half an onion bagel toasted with a little Philly whipped cream cheese, 1 cup of tea, and 2 glasses of OJ, glass of milk; AB - 1 glass of water and 1 butterscotch candy, 1 lozenge; S- 25 Pretzel sticks for sodium intake, handful of popcorn, slice of Provolone cheese, glass of ice tea; 1 glass of water; D - Michelina's Cheese manicotti (ricotta, cheddar, Parmesan & Romano cheeses with marinara sauce with crushed red pepper and 2 teaspoons of Parmesan/Romano cheese with a small heel and slice of Italian bread with a little Country Crock margarine, small glass of Beringer's white zinfandel, glass of ice tea; AD - cup of hot chocolate with a little Coffee Mate vanilla creamer;; 1 glass of ice tea, 2 butterscotch candies; D: (2) Pepperidge Farms Milano Raspberry chocolate cookie; Bedtime - 1 glass of water

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Mon Jan 02, 2017

B: Eggo waffle toasted with a little Country Crock margarine and cinnamon sugar, with a cup of tea and OJ; AB: Cup of coffee with a little milk and sugar; 1 glass of water; 1 butterscotch candy, 1 lozenge Lunch: Slice of Pepperjack cheese on a slice of wheat bread toasted and portion of Dole Mandarin oranges in light syrup (15 oz), all diced up, glass of ice tea; AL: 1 glass of water, 2 butterscotch candies; Dinner: Michelina's Fettuccine Alfredo with a little grinder pepper and 2 teaspoons of Parmesan/Romano cheese, and a small slice of Italian bread with a little Country crock margarine, glass of ice; AD - cup of hot chocolate with a little Coffee Mate vanilla creamer; 1 glass of ice tea, 2 butterscotch candies; D: (1) Little Debbie Cocoa Cream; BT - 1 glass of water

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B: 1 slice of split top white bread toasted with a little Smucker's Grape Jelly, along with a cup of tea and OJ; AB: Cup of coffee with a little milk and sugar; 1 glass of water; 1 butterscotch candy, 1 lozenge Lunch: Slice of Pepperjack cheese on a slice of wheat bread toasted and portion of Dole Mandarin oranges in light syrup (15 oz), all diced up, glass of ice tea; AL: 1 glass of water, 1 lozenge; 2 butterscotch candies; Dinner: 2.5 ounces) of Egg noodles and 1/2 serving of 1 package Herbox Sodium Free Granulated Chicken Bouillon in 1 cup water and topped with salt and pepper, a sprinkle of onion powder and with 2 teaspoons of Parmesan/Romano cheese, with a small slice of French bread toasted with a little Country Crock margarine, glass of ice tea; AD - cup of hot chocolate with a little Coffee Mate vanilla creamer; 1 glass of ice tea, 2 butterscotch candies; D: (1) Little Debbie Streusel cake; BT - 1 glass of water;

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Well this past December I took the whole month off instead of only a couple of weeks. Had lots of things to do so in place of scheduled workouts I got in a lot of RLW's with good cleaning for the holidays, cooking, shopping and all the bending and moving we do to get the house cleaned, and decorated. So no formal workouts but the real life kind LOL

I am going to try again this year to get some weigh on to fill out and get more muscles and toned up. So theme for 2016 will carry over to 2017! Hoping it works out better for me.

Have some new recipes we want to try so we shall see how that works out also.

Weigh Ins for the Month:

12/4/16 116 Sunday weigh in
12/11/16 115.5 Sunday weigh in
12/18/16 115 Sunday weigh in
12/25/16 115 Sunday weigh in



Start date for the year 2017 will be January 9th For MWF mornings will do a Yoga/Pilates routine that came with stretch bands (a warm up, side bends, arms and shoulders, rowing, abs and arms, hamstring stretch, hip stretches, abdominal activator, leg press, arm pulse, for the month of January. For the evening, I pulled out Richard Simmons book will do his warm ups for evening workouts on MWF and will do walking/dancing for some cardio on Tuesday and Thursday. This will get me back into the swing of things but also get body some good stretching as this time of year it's very very stiff and achy with the cold, damp weather we get here.

Food goals: Food goals have not changed but remain the same...continue to take vitamin D, and keep up the increase in the fruits and veggies in diet, and try some different type of veggies, which we have been doing well with. Also continue to try out some different recipes, which had we are bound and determined this year to do better with. I will also continue with the getting in chocolate several times a week. PB is no longer an eating option for me. As for desserts we have made a switch and am keeping portion controls as I need to. Our soups mixed with egg noodles are working out great giving up lots of veggies and the sauce is already included; in addition to getting 2 dinners out of a can. Plus tummy likes it too LOL We will continue to have them over other types of noodles, like little farfalle and ditalini pasta too.

In addition we have a number of ideas for different bases to go over pasta, making casseroles, etc. Plus making calzones, and pastry filled with vegetables and other filling to add to our diet for even more variety.

Trying to continue a variety of foods in our diet. Doing very well getting fish into diet having it on most Friday's and have also been getting it in during the week also. In addition adding diced peppers, potatoes, corn, spinach and other veggies to go with the fish has worked out well too. Still have had to be careful on portions as stomach still rebels on occasion, hence no weight gain in 2016. So will try again for 2017 and slowly increase portion sizes to maybe put some weight on. Wish me luck.

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RLW of shopping

B: 1/2 an onion bagel with a little Country Crock margarine, a cup of tea and OJ. AB: 1 glass of water (shared w/DH) and 12 oz bottle shared w/DH while shopping; 1 butterscotch candy, 1 lozenge Lunch: Slice of Pepperjack cheese on a slice of wheat bread toasted and portion of Dole Mandarin oranges in light syrup (15 oz), all diced up, glass of ice tea; AL: 1 glass of water, 2 butterscotch candies; Dinner: Michelina's Stuffed cheese rigatoni topped with a little pepper and 2 teaspoons of Parmesan/Romano cheese with a small slice of French bread with a little Country Crock margarine, glass of ice tea; AD - cup of hot chocolate with a little Coffee Mate vanilla creamer; 1 glass of ice tea and 1 glass of water, 2 butterscotch candies; D: (2) Pepperidge Farms Milano chocolate cookies; BT - 1 glass of water

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RLW with vacuum

B: 1 slice of split top white bread toasted with a little Smucker's grape jelly, along with a cup of tea and OJ; AB: Cup of coffee with a little milk and sugar; 1 glass of water; 1 butterscotch candy, 1 lozenge; Lunch: Slice of Pepperjack cheese on a slice of wheat bread toasted and portion of Dole Mandarin oranges in light syrup (15 oz), all diced up, glass of ice tea; AL: 1 glass of water, 2 butterscotch candies; Dinner: (2.5 ounces) of Egg noodles with 1/2 of 1/3 cup of peas and carrots mixture and half of one package of McCormick's brown gravy (mixed with 1 1/2 cup of water topped with salt and pepper, and 2 teaspoons of Parmesan/Romano cheese, with a small slice of French bread toasted with a little Country Crock margarine, glass of ice tea; AD - cup of hot chocolate with a little Coffee Mate vanilla creamer; 1 glass of ice tea, 2 butterscotch candies; D: (1) Ding Dong; BT - 1 glass of water

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RLW of cleaning today

B: Eggo waffle toasted with a little margarine and cinnamon sugar, with a cup of tea and OJ; AB: Cup of coffee with a little milk and sugar; 1 glass of water; 1 butterscotch candy, 1 lozenge; L: Slice of Pepperjack cheese on a slice of wheat bread toasted and portion of Dole Mandarin oranges in light syrup (15 oz), all diced up, glass of ice tea; AL: 1 glass of water, 2 butterscotch candies; Dinner: Johnsonville Hot Italian Sausage (82 gms) diced with 3 tablespoons of diced potatoes and 1 strip each of red, yellow and orange peppers with a sprinkle of Mexican blend and Mozzarella shredded cheese in a tortilla with special sauce mix of Heinz ketchup and Tapatio sauce, glass of ice; AD - cup of hot chocolate with a little Coffee Mate vanilla creamer; 1 glass of ice tea, 2 butterscotch candies; D: (2) Pepperidge Farms Milano chocolate cookies; BT - 1 glass of water

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B: 1.5 slices of Bayview bread toasted with a little Smucker's grape jelly, 1 cup tea and 1 glass of OJ; AB: Cup of coffee with a little milk and sugar; glass of water and 1 butterscotch candy, 1 lozenge; Don't do a regular lunch on Saturday but a handful of popcorn, 25 Pretzel sticks for sodium intake, glass of ice tea; AL: - 1 glass of water, 2 butterscotch candies; Dinner: English muffin split with 1.5 Scrambled eggs divided between the two halves with a little ketchup on the muffin and topped with a slice of Swiss cheese on each half of muffin, glass of ice tea; AD - cup of hot chocolate with a little Coffee Mate vanilla creamer; 1 glass of ice tea, 2 butterscotch candies; D: (1) Pepperidge Farm Chesapeake Dark Chocolate Pecan cookie; 2 butterscotch candies, Bedtime: 1 glass of water

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Weigh in today down 1 lb to 115.5

B - Half an onion bagel toasted with a little Philly whipped cream cheese, 1 cup of tea, and 2 glasses of OJ, glass of milk; AB - 1 glass of water and 1 butterscotch candy, 1 lozenge; S- 25 Pretzel sticks for sodium intake, handful of popcorn, slice of Swiss cheese, glass of ice tea; 1 glass of water; D - Angel hair pasta mixed with oregano and clams and a can of tomato sauce, cooked with 1/2 can of additional tomato sauce topped with a little pepper and 2 teaspoons of parmesan/Romano cheese, 1 small heel and a small slice of Italian bread with a little Country crock margarine, small glass of Beringer's white zinfandel, glass of ice; AD - cup of hot chocolate with a little Coffee Mate vanilla creamer;; 1 glass of ice tea, 2 butterscotch candies; D: (2) Pepperidge Farms Milano Raspberry chocolate cookie; Bedtime - 1 glass of water

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Morning workout Yoga/Pilates routine with stretch bands (a warm up, side bends, arms and shoulders, rowing, abs and arms, hamstring stretch, hip stretches, abdominal activator, leg press, arm pulse; and Richard Simmons warm up moves for evening workout

B: Eggo waffle toasted with a little Country Crock margarine and cinnamon sugar, with a cup of tea and OJ; AB: Cup of coffee with a little milk and sugar; 1 glass of water; 1 butterscotch candy, 1 lozenge Lunch: For this week (3 slices) of Gallo Italian Dry Salame (Deli thin sliced) on a slice of toasted wheat bread and a portion of Delmonte Light Sliced peaches (15 oz), all diced up, glass of ice tea; AL: 1 glass of water, 2 butterscotch candies; Dinner: (4) Gorton's Fish Sticks (Alaskan Pollock) with (2 each) green and red pepper strips, 1 yellow and 1 orange pepper strips all diced , 2 teaspoons of diced potatoes with a sprinkle of mild cheddar blend shredded cheese/parmesan/mozzarella with home made spicy sauce (1 tablespoon Heinz ketchup/1 teaspoon of Tapatio sauce), glass of ice tea; AD - cup of hot chocolate with a little Coffee Mate vanilla creamer; 1 glass of ice tea, 2 butterscotch candies; D: (1) Little Debbie Streusel cake; BT - 1 glass of water

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Since I was on feet for 4 hours and back hurt last evening no walking....

B: 1 slice of split top white bread toasted with a little Smucker's Grape Jelly, along with a cup of tea and OJ; AB: Cup of coffee with a little milk and sugar; 1 glass of water; 1 butterscotch candy, 1 lozenge Lunch: For this week (3 slices) of Gallo Italian Dry Salame (Deli thin sliced) on a slice of toasted wheat bread and a portion of Delmonte Light Sliced peaches (15 oz), all diced up, glass of ice tea; AL: 1 glass of water, 1 lozenge; 2 butterscotch candies; Dinner: 1/2 can (10 3/4 oz) of Campbell's Tomato soup with 1/8 cup of Ditalini pasta with a pinch of basil and a slice of French bread toasted with a little margarine, glass of ice tea; AD - cup of hot chocolate with a little Coffee Mate vanilla creamer; 1 glass of ice tea, 2 butterscotch candies; D: (1) Ding Dong; BT - 1 glass of water;

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Morning workout Yoga/Pilates routine with stretch bands (a warm up, side bends, arms and shoulders, rowing, abs and arms, hamstring stretch, hip stretches, abdominal activator, leg press, arm pulse; and Richard Simmons warm up moves for evening workout

B: Serving of Kellogg's Special K Vanilla almond cereal with a little milk, a cup of tea and OJ. AB: 1 glass of water (shared w/DH) and 12 oz bottle shared w/DH while shopping; 1 butterscotch candy, 1 lozenge Lunch: For this week (3 slices) of Gallo Italian Dry Salame (Deli thin sliced) on a slice of toasted wheat bread and a portion of Delmonte Light Sliced peaches (15 oz), all diced up, glass of ice tea; AL: 1 glass of water, 2 butterscotch candies; Dinner: (9) Lucca Three cheese ravioli (Ricotta, Parmesan and Romano cheese) with tomato sauce seasoned with oregano and basil with 3 teaspoons of parmesan/Romano cheese, a small slice of Italian bread with a little Country crock margarine, glass of ice tea; AD - cup of hot chocolate with a little Coffee Mate vanilla creamer; 1 glass of ice tea and 1 glass of water, 2 butterscotch candies; D: (2) Pepperidge Farms Milano chocolate cookies; BT - 1 glass of water

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No workout as had another long day on feet and back issues in the evening....

B: 1 slice of split top white bread toasted with a little Smucker's grape jelly, along with a cup of tea and OJ; AB: Cup of coffee with a little milk and sugar; 1 glass of water; 1 butterscotch candy, 1 lozenge; Lunch: For this week (3 slices) of Gallo Italian Dry Salame (Deli thin sliced) on a slice of toasted wheat bread and a portion of Delmonte Light Sliced peaches (15 oz), all diced up, glass of ice tea; AL: 1 glass of water, 2 butterscotch candies; Dinner: 1/2 can of Campbell's Old Fashioned Vegetable soup (broth only) over (2.5 ounces) of Egg noodles with 1/2 of 1/3 cup of peas and carrots mixture/corn and diced potatoes and topped with 2 teaspoons of Parmesan/Romano cheese, with a small slice of French bread toasted with a little Country Crock margarine, glass of ice tea; AD - cup of hot chocolate with a little Coffee Mate vanilla creamer; 1 glass of ice tea, 2 butterscotch candies; D: (1) Little Debbie Streusel cakes; BT - 1 glass of water

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Morning workout Yoga/Pilates routine with stretch bands (a warm up, side bends, arms and shoulders, rowing, abs and arms, hamstring stretch, hip stretches, abdominal activator, leg press, arm pulse; and Richard Simmons warm up moves for evening workout


B: Serving of Kellogg's Special K Vanilla almond cereal with a little milk, a cup of tea and OJ AB: Cup of coffee with a little milk and sugar; 1 glass of water; 1 butterscotch candy, 1 lozenge; L: For this week (3 slices) of Gallo Italian Dry Salame (Deli thin sliced) on a slice of toasted wheat bread and a portion of Delmonte Light Sliced peaches (15 oz), all diced up, glass of ice tea; AL: 1 glass of water, 2 butterscotch candies; Dinner: (1) Gorton's Grilled Wild Salmon fillet (3.15 ounces) on a bed of orzo (1/4 cup) with red, green, orange and yellow (2 each pepper strips)) diced, along with 2 scallions diced, and mixed in with lemon and olive oil with a thin slice of French bread with a little Country Crock margarine on the side, glass of ice tea; AD - cup of hot chocolate with a little Coffee Mate vanilla creamer; 1 glass of ice tea, 2 butterscotch candies; D: (1) Little Debbie Cocoa cream cakes; BT - 1 glass of water