Nokie's Food Journal

[cassiegose]

Hi Nokie!

Girl you are doing awesome and you have come SO FAR! I'm very proud of your progress and you should be too. I know what you mean about lacking motivation right now. The holidays are so hard with all the yummy food around and the traveling and the Christmas parties and all that other nonsense. thoughts on the holidays: They come once a year. Enjoy them and use this time as a little break and cut yourself some slack. After the first of the year when things slow down I plan on hitting the diet and training scene hard again. However in order for me to be able to start back hardcore I realized that i really needed to take a little break, relax a little, enjoy life a little, and then regroup and come back ready to get serious. If you also feel like you need a nice little break then use this time to do so... and please don't feel guilty for it! Enjoy it friend!

Hows the (eh hem) other "issue" that we were talking about a while back? Has the increased fruit/veggies helped at all?

[Nokie173]

12/23/09
6:45AM – Figs, coffee
7:30AM – Oatmeal ¼c, Eggs (2 whole, 2 white), honey
9:30AM – Apple, grilled chicken 3oz, string cheese
12PM – Korean spicy BBQ chicken, clear noodles, steam veggies
2:30PM – Turkey deli, steam soy beans & corn
3:15-3:45 – Workout – Protein shake
4:30PM – Ham sandwich
7PM- Steam veggie & grilled salmon

WORKOUT: Quick Full Body (30mins):
Lunges – DB 17lbs - 3x10
Standing Hip Extension - 3x10
Deads BB110 lbs - 4x6
Upright row BB 50lbs - 3x10
Bench press DB 30lbs - 4x6
Shoulder press DB 20lbs - 4x6
Dips - 3x10
Bench leg pull - 3x10

Yesterday workout was not as productive as I wanted to be. It was cardio day… Usually, I would use a treadmill and sprint 7.1- 8.1mph and walk 3.8- 4.1mph to slow down. Do that for about 25min and the last 5, I would run 6.1mph, total 30mins of cardio. But… I couldn’t even last for 15mins. I could only sprint 6.1mph and walked 3.5mph, then walked the rest of the way. I only did 20mins total. This sucks… I worked so hard working on intervals and BAM… I’m a slow poke again. I did core workout then did spinning for the last 15mins.

I don’t know what happen… But in the middle of core workout… I got tired and lost energy. I’m not sure if I ate enough or whatnot but I was completely lacking energy. I went back and read journal… I ate enough... normal meal like usual.

Anyways… I’m finally back in the gym.. I can see how people get intimidated of going back to the gym once they stopped for some reason. It’s hard to catch up to where you left off because you have to start all over again… However, for me.. It’s a challenge! I want to be back to regular routine and be better at it… I’m not going to give up, I’m actually going to work harder!!!!

Hows the (eh hem) other "issue" that we were talking about a while back? Has the increased fruit/veggies helped at all?

dear Cassie… OK, this will be a little bit TMI but since you asked….
I’m feeling bloated & gassy right now and am very constipated!!!
Sometimes I have to take this senna tea to help me... but that’s if it pass 3-4 days.
I hate taking the senna tea because it hurts stomach like someone is stabbing it!
I am adding more veggies and fruits to diet… Maybe I need more time for it?
I still take fiber & iron supps. So.. I’m not sure what’s wrong with tummy.

[Boss Man]

Pro-biotic yoghurt. Take 1-2 a day, and give it 2 weeks to really make an effect. 90% of inner being is saying this will suffice for you.

[Nokie173]

Pro-biotic yoghurt. Take 1-2 a day, and give it 2 weeks to really make an effect. 90% of inner being is saying this will suffice for you.

I drink this sometimes....

It's like a yoghurt drink.... or should I get the specific Pro-biotic yoghurt....

Like this...

or

or

[Boss Man]

Things like Yakult or Danone are fine. Just what you could aim for. Try just one a day initially, to see what gives. Give it 10-14 days, to see if it affects your bloat issue, if not, have two a day.

You can also buy things like chewable Acidophilous, but frankly I'd use the yoghurty stuff. Nothing implied about C A by that comment.

Just remembered as well, but not sure if you can get it in America, there is something I think called Bi-mmuno which is a similar thing, but coumes in a sachet and is powdered like ground flax, which apparently is mixable with things like liquids, cereals etc etc.

So if that's available, it might be another consideration.

[Nokie173]

Thanks Bossman, I will look for it. I will also have more yogurt in diet...

This weekend was fun yet felt guilty. Don’t how much I ate. All I remember was that I had a whole bunch of BBQ like red meat, ribs, hot dogs, paddies and spicy mango/papaya salad!!! Ate little cakes and other sweets … I was already stuff with the BBQ and yes… guilty pleasure… I had a few glasses of red wine. I tried to convince myself its good for the heart… but its also empty calories!!! But… red wine taste so darn good with BBQ/steaks! Anyways…

12/28/09
8AM-Figs, coffee
9:30AM- Turkey sausages x2, wheat toast x2
12PM-Chicken/lamb gyro ½ & salad
2PM- Chicken/lamb gyro 1/2
3:15-4:15 – GYM – protein shake
5:30/6 – Wheat sandwich
9:30 – low fat plain yogurt

WORKOUT:
Lunges- DB17lbs 3x10
Standing hip extension - 3x15
Deads – BB110lbs – 4x6
Hanging -3x 30sec
Rows (2 arms) – 25lbs 3x8
Pull ups (Assist) – 3x10
Shoulder Press – 20lbs 4x6
Pull Down – 3 x15
Abs leg pull/bench dips 3x15

[cassiegose]

dear Cassie… OK, this will be a little bit TMI but since you asked….
I’m feeling bloated & gassy right now and am very constipated!!!
Sometimes I have to take this senna tea to help me... but that’s if it pass 3-4 days.
I hate taking the senna tea because it hurts stomach like someone is stabbing it!
I am adding more veggies and fruits to diet… Maybe I need more time for it?
I still take fiber & iron supps. So.. I’m not sure what’s wrong with tummy.

Hey girl!

Sorry for the delayed response.

Man this constipation issue is frustrating! Hows the yogurt working? If it doesn't work you might try really making sure to get either a piece of fruit or a large servings of veggies with EVERY meal. This is actually what I have to do to stay regular. If I miss a meal then I make up for it later by having a couple extra servings of veggies with last few meals of the day. Also water water water. If I don't drink enough water one day I will surely pay for it the next. I have always had issues in this area so have learned to be extra careful about getting in adequate amounts of fruits, veggies, and water.

Keep me posted. As always feel free to shoot me a pm if you ever need to chat.

You're doing awesome!

Cassie

[Nokie173]

Thanks Cassie, I will have to work harder to add certain things in diet. Yes... WATER too!!!

7AM - Figs, coffee
9:30AM – Apple, Toast x2, eggs 1/2c, fat free cheese x1, ham x2
11:45AM – Japanese food (Chicken teriyaki 1/2, salad, miso soup, rice)
2PM – Chicken teriyaki ½
3:15-4:15 – GYM – protein shake
5:30PM – Ham, steam soy beans, corns, bell peppers
8:30PM – HB eggs x 3 (1 whole, 2 whites)

GYM – Cardio/Intervals & Core

[Nokie173]

Happy New Year to all ... I'll be out of town... update when i get back

[Nokie173]

7AM – Banana, coffee, CLA supp
9AM – figs, egg subs 1/2c, yogurt drink, Fiber supp
12PM – Chicken, lamb gyro, side salad, Iron supp
2:30PM – Soybean, string cheese, ham deli
3:15-4:15 – WORKOUT – protein shake
5PM – Pesto wheat pasta & grilled chicken, soy bean, Iron supp
7:30PM – Grilled chicken & steam broccoli & cauliflower, Fish oil & multivitamin supp

*I was so busy once I got to work… Couldn’t even make oatmeal… I did however, grabbed a banana before the meeting... I will plan better tomorrow to put some protein for Breaky.

Workout: Weights
Lunges
Hip Extension
Pistol Squats
Rows (2arms)
Good Mornings
Push ups
Dips
15mins cardio & stretch

I didn’t make any New Year resolution. I’m not trying to sound negative or anything… but it just doesn’t work for me. It just leads to failure at the end... However, I will continue to try to work harder and set a long term goal & discipline myself better.

Ohhhh….. Did I mention… I am another pant size less? I can wear a size 7 now!!!!
Although it is a bit tight … goal is to wear it comfortably because size 9 is slipping down…

[fitoverforty]

Ohhhh….. Did I mention… I am another pant size less? I can wear a size 7 now!!!!

Woo Hoo!! Awesome girl!

[cassiegose]

Ohhhh….. Did I mention… I am another pant size less? I can wear a size 7 now!!!!

Whoop whoooooop!!! Great job Nokie! You are da bomb!!!!

[Boss Man]

WELL DONE. You can be so proud of yourself .

[lareinamae]

AWESOME JOB NOKIE! Down another pants size!! You'll reach your goal before you know it! You're doing such a great job! Keep up the good work!!!

[Nokie173]

Awww... Thank you all very much!!!

7AM – Banana, coffee, weetabix 2, protein shake, honey, CLA supp
10AM – Figs, eggs sub 1/2c, bun 1, ham x 4, fiber supp
12:30 PM – Small orange, baked salmon paddy, avocado ½, stir fried veggies in olive oil, Iron supp
2PM – Grilled chicken, edamame 1/2c, yogurt drink
3:15-4:15 Workout – Protein shake
5PM – Grilled Salmon paddy, wheat bread x2, avocado ½, Iron supp
7:30PM – Stir fried mixed veggies & grilled chicken in olive oil, Fish oil & multivitamin supps

WORKOUT: Cardio & Core
30mins Interval – Treadmill

Core workout:
Set#1
Dead bug with ball
Ball wall hold
Ball plank
Ball crunch
Set #2
Bridge Press plus
Frog squat with db
Crossover squats
Speed skater
Lunge kick
Knee-up jump lunge
Sumo kick
Deep stretch

Man... I'm already tired from reading it