kendi64

5'4.5" ~ hw 167 ~ 134 (10/1/08) ~ cw 137?
size 12/14/L to 8/S/M
~ primary goal 135 lbs
~ nutrition daily goals: 48.75g fat, 15g sat fat or less, cholesterol 225 or less, 1800mg sodium, and 200-225g carb, 48-57g sugar
~ sparkpeople.com:
Nutrient Carbohydrates Fat Protein for Women
Healthy Range 45%-65% 20%-35% 10%-35%
1200 calories 135-195g 27-47g 60-105g
1500 calories 169-244g 33-58g 60-131g
~ BMR at health.discovery.com = 1398.1.
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~ deskjob and spend lots of time on the computer w/ mmo and art work.
~ I'm hoping that I can keep my weight or loose a couple more pounds while keeping an eye on my carbs & sugars. I started watching my food in take 06/06 to loose weight but so I can be at a good weight whenever decide to have children and to help prevent diabetes since my mom has it (and to not get Gestational Diabetes hopefully). My dad's side of the family history also has stroke and heat attack. So all I need to do now is exercise more eep
~ Studys interviewing people that lost weight and kept it off (5% of people on diets kept weight off after 1 year):
-these people exercised 30 to 60 minutes a day. It was usually a combination of cardio and strength training. People start loosing muscle around 40 if they do not use is
-these people ate breakfast
-these people did not deny themselves food or treats. You can eat what you want as long as it is planned into your diet for the day and is portion controlled
-these people frequently weighed themselves. Now this doesn't mean every day, but if a person sees that they gained 5 pounds, they can start to do something about it immediately
-these people DID NOT beat them selves up if they got off track. They continued on the next day.
=this is because people changed their lifestyle not a temporary change to loose 30 pounds then go back. This meant adding in activity whenever can (it adds up in the day, it includes things like taking the stairs and parking at the end of the parking lot), changing their diet to include fruits, vegetables, lean meats and dairy, whole grains, and good fats, and it meant keeping track of their intake.
*Keeping a constant accurate track of your diet works.*
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~FLAXSEED BENEFITS/DISEASE PREVENTION:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81
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~1,600 mg to 2,400 mg of sodium per day (realage). The USDA estimates that you need about 1500 mg of sodium (nutritionaldata.com)
~ rinsing canned vegetables will redium sodium about 1/3 accoring to USDA
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~SOY PRODUCTS: Whole is best http://www.realage.com/NutritionCenter/Articles.aspx?aid=10379
~Soy Linked to Low Sperm Count article
http://news.yahoo.com/s/hsn/20080724/hl_hsn/
soylinkedtolowspermcount;_ylt=An.aOOWC8jF2bdmqA.RnGOrVJRIF
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~My Recipes~
Chocolate chip cookies - light
Corn Bread - Light
pumpkin pie - light
Pumpkin pie bars - light
Twice Baked potato - light
Pineapple Peacan Pie - light
Shell & hot dog pasta - light
Spinach pie - Spanakopita - light
Greek lemon semolina custard pie - light
Creamy Potato Zuchini Soup
mixed fruit pandowdy
Light basic sweet crust
Gingerbread cookies - light
Fiesta Rice
Baked Onion Rings
Green bean casserole with cheese
Grape crisp cobbler
Cauliflower with indian spices - light
Sesame Chicken Salad - light
Baked Yam & Potato Casserole - light
Cheesecake Raspberry Brownies - light
Asian Coleslaw 2
Ginger Gems - light
Vegetable Medley - light
Pasta Salad Bacon Ranch - light
Healthy banana bread
Macaroni and Cheese - light
Carrot Cake 2 - light
Guacamole - light
Pizza Lasagna - light
Stuffed Shells
Barbeque Chili
Barbeque beef casserole - light
Chicken Caesar Pasta - light
Cheesecake - light
Bean & Pasta Soup - light
Two bean chili - light
Black bean roll up - light
Pumpkin muffin - light
Creamy Chicken and dumplings - light
Sauerbraten Beef
Vegetable Lasagna - light III
Apple pie - light
Stir-fried Chicken and Rice Noodles
Eggplant Casserole - light
Corn Pudding - light
Sour Cream Crumb Cake - light
Regular Lasagna - light
Italian Turkey Dinner
Chicken black bean enchilda 2 - light
Molasses glazed Pork with Sweet potatoes
Beef & Biscuit - light
Orange and Pineapple muffins - light
Easy Chicken Pot pie
Veggie soup with chicken
Forrester Stew - light
Two Layer Frozen Pie - light
No-Bake Pumpkin pie
Stuffed Shells II
Berry french toast
Raspberry swirl cheesecake - light
mixed fruit pandowdy 2
Baked onion potatos
Easy cheesy zucchini casserole - light
Quick & Easy dessert - light
Plum Tart
Cornbread muffins - light
Fried Rice - light
Gingerbread cake - light
Frozen fruit dessert - light
Raspberry Brownies - light
Fakey Flank steak casserole - light
SW black bean stew - light
Kung Pao - light
Minestrone Soup
Pear Cobbler - light
Mexican medley Rice
Praline-Pumpkin Cake
Make ahead lunch wrap
French's fried onion chicken strips
Sour Cream Chicken Quiche - light
2 meat chili - light
Sweet corn bread - light
Sour Cream Chocolate Cake with icing - light
Monterey Jack nachos - light
Bean & Pasta soup
Crispy Orange Beef - light
Chocolate Streusel bars - light
Irish Potato Casserole - light
Pina Colada Cake
Sesame Noodles - light
Watergate salad - light
Sausage Primavera - light
Chicken Scampi - light
Bacon Cheese Spread - light
Strawberries and Cream pie - light
Fresh Blueberry Muffins - light
pumpkin pie II - light
Healthy banana bread II
Apple Bread - light
Chicken Casserole - light
Bean and Beef Cresent Pie - light
Zucchini Parmesan - light
Oatmeal cookies - light
KFC-like Cole Slaw - light
Zucchini pie - light
Quiche Lorraine - light
Stuffed Shells III
Large Cheesecake - light
Mexican rice II