Zehnchu's old Work out

15th Jul 2011

July 15th-Day Twenty six

It was a cool 55 degrees for this morning’s bike ride and good weather for the Hot Air Balloons for this time of year. Had some breakfast before I hit the weights and it was a good time to mow the law.

To get back what I talked a short about

I don’t like to waste food because that means you are wasting money and it’s not cheap eating healthy. The main things I look for on any of the health foods and organic’s health foods is

Calories per serving.
Carbohydrates.
Cholesterol.
Sodium.
Sugars.

There are a ton of thing’s to consider when choosing which foods to buy. Some food have so many Calories that it can wipe out a majority or all together the consumption 2,000 calorie a day in just one meal alone. I try to target the three main courses around 500 Calories right now some time’s it’s under but I try to never go above 500 on any single meal alone. That’s 1,500 for breakfast, Lunch and Dinner leaving some leeway if needed and room for snacks when I need them.

Foods that contain carbohydrate raise blood glucose and they say 45-60 per meal is a good place to start. For diabetics this one another main one to watch out for.

I lump cholesterol and sodium together because to much of this isn’t healthy. I’ve have cut adding salt to a meal after it’s cooked, if a recipe calls for salt I either reduce the amount they call for or omit it all together.

Sugar is also for people that have diabetes I do what I can to avoid anything with sugar in it if something needs to be added I always use a sugar substitute for cooking I find splenda a good replacement and for my Iced Tea I use equal I find that Sweet&Low leaves an after taste which I don’t like.

It’s a good idea to track the time’s you eat and try to space out your meal and snacks two hours apart. I try to eat breakfast around eight am and if I am hungry and have time a small snack two hours after and then two hours after that I can eat lunch again two hours snack to tie you over till dinner and then two hours after that dessert being the last thing you eat for the night.

Again before you try some of the things I am doing always consult your Doctor before you start anything.

I’ll be super busy over this weekend so I don’t know if I will have time to post anything weekend.

15th Jul 2011 | 7 notes

July 14th-Day Twenty Five

More of the same well kinda I woke up to a chilly over cast morning for the summer time it’s an occurrence that doesn’t happen enough to me I think. Before setting out thinking about if it’s going to rain while I am on my ride I also noticed that the truck had a flat tire that was a fast little workout after the bike ride. Then it was another day of running around with lots of walking plus add the walking I do when I take my dog out. As for the diet that was all pretty normal same thing for the past couple of days.

I don’t like to waste food because that means you are wasting money and it’s not cheap eating healthy. The main things I look for on any of the health foods and organic’s health foods is

Calories per serving.
Carbohydrates.
Cholesterol.
Sodium.
Sugars.

I’ll talk about these thing’s in tomorrow post I just ran out of time today with all the stuff I had to do today.

14th Jul 2011 | 4 notes

July 13th-Day Twenty Four

I got a late start this morning I had the strong wind against me for most my bike ride which added some resistance to the ride to what is becoming a routine thing for me. At time’s I would like to ride a bit longer but I know I would be pushing it to much. I’ve been late in getting thing’s out of the way all day today. Breakfast was a mushroom omelet with a couple pieces of toast about an hour after that I hit the weights. I followed that up by a short rest then it was time to get some things I need to take care of out of the way and then had to pick up something that I was missing for tonight’s dinner which was a Stuffed Turkey Beast, my first time cooking this and it came out pretty good. There is enough left over that I am going to have it for dinner tomorrow and Friday for dinner.

With the new season of my favorite show’s on I have to adjust my nightly walks with my dog some time’s it will be before dinner and I try to eat before seven pm or it’s a tad later at night that I go. I try to adjust things around my exercise’s. And some time’s you are going to have to do just that. I know that making time can be some what grueling at time but in the long run you will feel better that you did it.

12th Jul 2011

July 12th-Day Twenty Three

Keeping up with my exercise like always I hit the road again be a nice cool morning with a slight breeze. I finished off what was left of the vanilla yogurt before I headed out. Lunch was more the same finishing off the sweet potato fries that I had cut in advance. Dinner will be last night’s left over Salisbury Steak.

Let’s talk about diet books, I’ve tried The South Beach Diet and yes I did lose weight with having to exercise but it was slow. It had a lot of good recipes and diet plan. For me it was just way to much chicken for me to the point that I couldn’t eat it anymore and I needed a break. Another book that I have tried was The Most Decadent Diet this book has a lot of great recipes and has a seven day diet plan. The next book is the American Diabetic Association, this is a huge book with the three main courses, snack’s , breads, a lot of great stuff plus a large variety to cook from. Another book I just got and I talked about it before was the Detour Diet. I often look for good sites for some healthy alternatives to those favorite fating foods. I use all these to make up my own diet plan

Here’s a list of the sites I go to also (click to follow link)

Remember to consult your Doctor if you have any questions or concerns.

11th Jul 2011 | 6 notes

July 11th-Day Twenty Two

Up bright and early since I didn’t sleep to good the other night and was up till maybe around 1am. It’s going to be a lot cooler this week which will make it nice for that morning bike ride. Hitting the wights I can do in the morning or later at night. But there’s always other little thing’s that I need to do around the house. I had a cap of vanilla yogurt which the brand I got was 190 per 1 cup serving lunch was a tuna pita with sweet potato fries which are turning out a lot better. Dinner I finely got around to reducing the left overs in the fridge to make room for more left overs. Dinner was the Salisbury Steak

Look on A Quick Tidbit for Nutritional Facts.

Some time’s I feel like taking a break for a day knowing that I can afford one day of not doing anything and just laying about resting. But I am not doing a strenuous work out and I am keeping an eye my my Blood Sugar levels making sure they don’t become unhealthy. With any exercise and diet you should always maintain a healthy state. You can get into unhealthy habit’s very easy when trying to lose weight so if you are not sure about thing always consult your Doctor, Nutritionist, or someone who is qualified professional just to be sure.

10th Jul 2011 | 6 notes

July 8th-10th Day’s Nineteen-Twenty One

It’s been three days of reheating left overs making room in for the left overs of the next few meals I make. I don’t mind eating left overs some of what I cook makes up more then four servings which is great I can separate and freeze it. I still have not made the Stuffed Turkey Breast, Mini Meatloaf, and Salisbury Steak yet but I should get around to making them this week. So not much point in re-posting everything that I have already cooked. Exercise I have been keeping up with also even though I can afford to take a break for a day. Friday was another day spent running around and was out most the day out and about. Saturday I slept in till about ten skipped breakfast and just went in straight to making lunch. Sunday I woke up at 4am in the morning and so far had a cup of vanilla yogurt for breakfast.

Despite what people think you don’t have to sacrifice foods you love and great taste just to be on a diet. I have found there is a healthier alternative to just about everything I like to eat. I cut out eating fast foods for the past few years now. And I have cut out soda for the past three or four years I drink iced tea with a sugar substitute and salt depending on what it’s use in and the amount I either omit it all together or reduce the amount used and never add to a meal after it’s cooked. Kicking habit’s are hard and it’s something that you just take one day at time.

Less then two weeks ago my blood sugar reading was above the two hundred mark I checked it the other day and it has dropped down to 124.

8th Jul 2011 | 4 notes

July 7th-Day Eighteen

I got a late start this morning thankful it wasn’t as hot out as it had been the past few days. The morning bike ride went smooth no problems with my repair work on it. It has been some time since I have worked on bikes it’s good know that I still know what I am doing when it comes time to fix them.

Today was a day of left overs from yesterday so not much point in re-posting. However I did some baking I wanted to try these whole wheat & cheese pretzels for a quick snack. It was my first time trying to make them and, well they looked more like a crime scene for the Pillsbury dough boy. But then did taste great and make a great filling snack between meals if I start to get a tad hungry.

I normally don’t look forwards to going to the Doctor’s but I am still looking forward next months visit just to see how much weight I have dropped and how much better my blood work check up will be. I know that in just the few weeks I have manage to drop my blood sugar to more of a healthy level and what weight I am losing I can see the changes. But that’s not all I feel better I have more energy and I am eating less and getting full with quicker with less on the plate. All good signs to getting back to a healthy life.

7th Jul 2011 | 4 notes

July 6th Day Seventeen

Never get used to thinking the present day is going to be like the other days. Seems like the monkey was throwing all his wrenches at me today. I stat out the day like to did for the past two weeks now and I started hearing a clicking sound from from the rear wheel of the bicycle. Thinking it was just the chain trying to change gear’s the next thing I know I am peddling and not going forward anymore. The nut that held the sprocket to the wheel had come lose and dumped all the ball bearings when the sprocket separated. Half way through the ride this happened so turning the bad thing in to a good thing I ended up finishing with a nice walk back home.

I had time to make a fast meal to eat another Italian Sausage wrap then I had to head out running around picking thing’s up to get a few projects that need to be finished around the house and pick up parts to to fix the bike I didn’t even have time to hit the weights. I got back right around lunch time and had other Roast Beef wrap with spicy baked cajun sweet potato fries. dinner how ever was Chicken and adobe not sure what the calories are in that I could go and look at all the ingredients and go from there.

A small rest then it was time to get out and fix the bike so I can get back to my morning rides I ran short of the ball bearings from repacking the sprocket and had to run back out to pick up another pack. After that I finished up putting the legs on the center island cutting block that I have been working on for the kitchen and setting up the skirt to be stained so I can finish.

By the time I was all done with that the day was at it’s hottest point and I was starting to get a headache and also a friend arrived at the time I was just finishing up. And I still hadn’t found the time to hit the weight bench and with the headache growing I wasn’t sure if I would be able to.

After grabbing a bite to eat and getting re-hydrated the headache started to go away giving me time to hit the weight’s and knock that out of the way. Next up the nightly walk with the puppy then hit the showers call it a night and hope tomorrow will start off a lot better.

6th Jul 2011

July 5th-Day Sixteen

Today I had a lot of running around to do today I wasn’t sure if I would even be able to get the morning bike ride in. Lucky me I woke up around 6am which gave me enough time to go on my ride and back in time to grab a quick bite to eat and a few minutes rest before heading out.

This morning’s breakfast was an Italian Sausage wrap Calories: 172

Lunch was a Roast Beef wrap with spicy baked cajun sweet potato fries. Calories: 398