Archive for June, 2008



What’s for Lunch? Pizza

You’re in a rush - no time to stop to eat a salad or wait in line for a sandwich. But you pass the shop and see the slices ready to go. You have probably wondered at times - how bad is ? It turns out, not so bad - as long as you don’t get the slices loaded with or . An average slice of NYC style has approximately 500 calories. The thinner crust slices would have less (I haven’t figures these calories exactly yet!).

For a woman watching her , I usually suggest a 400 calorie lunch. Go ahead and have your slice … if you can keep it to one! It wouldn’t be a bad idea to add a salad to help fill yourself up. Avoid the slices with or as they will add another 200 calories or so. If available, choose a whole wheat slice or one with vegetables.

For guys, I usually recommend a 500-600 calorie lunch.  Your best bet would be to try to stick to one slice with a salad. If you NEED to have 2 slices, just make the other meal a bit lighter.


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Martha and Friends on a 100 Mile Bike Ride

June 27th, 2008
Posted in Wellness | No Comments »

If any of you city girls and guys are looking for a great way to burn calories, see new places, spend time outside and meet new people, take up ! I have been into for the past 6 years or so and usually spend at one weekend day doing a long . This past Saturday, my friends and I decided to sign up for the ride to Montauk. You had a choice of 30 miles, 66 miles, 100 miles or 145 miles. Since we weren’t completely insane, we bypassed the 145 mile and signed up for the 100 mile .

This  started in Babylon, N.Y. The hardest part (aside from having a sore butt from sitting on the seat for 7 hours) was getting up at 4:45 am to make it to Babylon for the 7 am check in. This was tough for an like myself. Seems like I was just starting to fall asleep when my alarm went off!

Highlights of the :
1. Great at the rest stops - especially the stop at the 70 mile mark where homemade pies were served. Delicious! (Pic is of Martha and John enjoying their second piece of )Here was some of the that was served:
 - Homemade from legendary Briermere Farms, along with fresh whipped cream that is made on the spot
 - The famous Clovervale Bars — peanut butter and jelly spread on two graham crackers.  (It comes wrapped like an ice cream sandwich so you can put it in your pocket and !) 
 - Hummus with Pita (for those who want extra protein in the middle of the
 - Ice cream
- Artisan whole-grain breads from  
 - Fresh fruit
-  
- from . Biscotti. Muffins from Yura Bakery. Pound cake in a half-dozen different flavors from La Bonne Boulangerie.
- Gatorade and water, of course

2. Very scenic
3. Ended the with more and free beer.  Nothing better than having a few cold ones after 7 hours in the seat!
4. Biking 100 miles burns a ton of calories. My heart rate monitor said I burned 2150 calories. Quite a bit of these calories were consumed at the rest stops…
5. Last, but certainly not least, free massages after the . (Pic is of cyclist Tom C. getting a much needed massage in the “seat” area)


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Esther’s Weight Loss Journey Progress Report #5

Esther made it through a trip to the Hampton’s and a brunch this week… and still lost 3 pounds!  Current is 139 pounds - for a total loss of 8 pounds.

Esther said she had a more difficult time this week sticking to her goals. I noticed a little more and a little less exercise. Last week she identified two potential problem situations - going to the Hamptons with her friend Nadine and meeting her family for a brunch on Sunday. She felt she handled the Hamptons trip well (with the support of Nadine). The brunch proved to be a little problematic. See her record below. However she felt that she handled it better than she would have if she weren’t on CGB.   Esther said that her “brother was like a hawk. He wouldn’t let me have another mini meatbaIl that I was eyeing - and then had me do 20 minuntes on his elipitical machine after the brunch since I wasn’t getting to the gym that day !!”   Way to go Esther’s brother! (We’d like a pic of you!)  (Pic is of Esther dogsitting Zoie in the Hamptons)

Did Esther meet her goals from last week?

Esther's Goals for Week 5 Did Esther Meet Her Goals?
   
1. Stick to 1300-1400 calories She was a bit over her calorie goal this week - 1500 - 1600 calories.
2. Limit to 2 alcoholic beverages Esther was 3 drinks over her goal. She had 4 glasses of wine and 1 bloody mary
3. Exercise with trainer twice, one pilates class, 3 cardio sessions and as much walking as possible She fell a little short with the cardio. 2x trainer, 1 time private pilates, 2 mile walk, 20 minutes elipitical.
4. Stay on track while in the Hamptons She actually handled this situation very well.
5. Be very careful with brunch with family Oops... not one of her better days - although she did handle it much better than she would have if she weren't being "watched"

Four days of Esther’s records: 

Wednesday June 18 
Breakfast   
coffee   
banana   
Lunch   
Turkey , oil, vinegar   
salad w/ whole wheat pita bread   
Dinner   
1 glass red wine   
terra chips   
carrots, celery, humus, babaganoush   
pretzels   

 
Thursday June 19  
Breakfast  
coffee  
1 hard boiled egg  
4% cottage cheese 4 ounces  
Lunch  
boiled shrimp  
greens w/ feta, olive oil & lemon  
tzakiki sauce w/ carrots & celery  
Dinner  
1 bloody mary  
1 glass white wine  
steamers w/ butter  
1/4 piece bread  
4 raw oysters  
3 fried oysters
1/2 grilled flounder
grilled asparagus, 1/4 cup rice
1 ear of corn boiled
20 almonds

Monday June 16 
Breakfast   
1 vita muffin w/ 1 tsp jam 
coffee   
Lunch   
salad w/ grilled chicken oil & vinegar
watermelon  
Dinner   
steamed string beans, asparagus, broccoli,
w/ chicken, shrimp, ginger sauce on the side
1 cup brown rice  
1 fortune cookie  

Sunday June 22  
Breakfast:  
kashi cereal  
w/berries & milk  
Lunch/Dinner:  
2 glasses white wine  
spreads  
1 piece sm toast  
2 mini spinach pies  
2 small meat balls  
serving fried calamari  
3 baby lamb chops  
salad serving  
tasting of dessert  

My comments on Esther’s records:
1. It was difficult to calculate your calories this week because you ate out so much. I am estimating that you ate an average of 1500-1600 calories this week.
2. I know this was a difficult week for you as you had several social occasions. Your intake was a bit high (5 drinks) - but I know this is substantially better than it had been in the past!
3. Your are eating much less sushi than what I have witnessed in the past - good job.
4. Once again, you had some really low calorie days that helped to offset the days where you ate more. This is a good tactic - assuming you don’t take on a binge/starve mentality.

Esther’s goals for this week:
1. Continue to aim for 1300-1400 calories
2. 2 alcoholic drinks this week
3. You are doing great with the trainer and pilates. Work on upping the cardio to 3-4 intense sessions this week (Pic is of Jill, Esther’s pilates instructor)
4. Try to limit the dressings/dips/spreads in restaurants this week
5. Have some lunches or dinners without carbs 

Keep in mind that while you did lose 3 pounds this week while not being 100% on the plan,  it doesn’t mean that you can stray each week and expect to lose this amount of . It is quite possible that because you lost so much last week, the scale may not drop at all this week. If that happens, don’t get frustrated!

Keep up the great work!


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What’s for Lunch? Bento Box

June 19th, 2008

Do you grab your lunch on the run? Wondering how healthy or unhealthy your favorite lunch choice is?  Or maybe you are stuck on the same old turkey sandwich or salad with grilled chicken and are looking for new lunch ideas.

I’ve decided instead of always bringing lunch from home (’m such a good nutritionist!), I’d start buying more lunches from the outside so I could investigate the nutritional content. Ok - so I’ll deal with the ridiculous prices for a lunch bought in midtown NYC for the sake of research. In the privacy of my office, I’ll dissect my take-out lunch by weighing and measuring the ingredients. Keep in mind that my reported calorie and fat grams will be only estimations as I don’t know exactly how the is prepared.

So today, I decided to order the Lunch Bento Box Special for $11(from Ginza, NYC ). Here is what arrived:

- salmon teriyaki (3 oz - tiny portion - 180/15 gm fat),
- small california roll (175 cal/3 gm fat) 
- 3 pieces of a steamed vegetable (~ 15 cal/0 gm fat)
- 2 cups miso soup (100 cal/3 gm fat) salad with 4 T. (2 oz ) of orange Japanese salad dressing (200 cal, 20 gm fat)
- 2 shumai dumplings (60 calories)
- 1 cup rice (170 cal/0 gm fat) 

Total calories if you eat the entire meal: 900 calories / 45 gm fat.

Tips to improve this meal:
- omit the side portion of rice
- use only 1/2 of the salad dressing
- eat only the soup or salad

New and improved lunch: 550 calories and 25-31 gm fat.

My comments on this lunch: While the Bento Box appears very healthy, it is deceptively high in calories if you eat the whole thing! It is also a bit on the pricey side for lunch. The salmon teriyaki was dried out and the vegetable portion was very small. On the positive side - I like the fact that you get several different kinds of in this “box”. It makes lunch more interesting.


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Esther’s Weight Loss Journey: Progress Report #4

Week 4 has come to an end and Esther has lost another 2 pounds! Her is now 142. She even made it through her family’s with flying colors. She was carefully watched by her family who is aware of her attempts.

Interview with Esther:
Martha: Did you encounter any barriers this week when it came to your plan?
Esther: Several things. I had PMS -which makes me really tired and crave sweets. Getting to the gym was a struggle on some days (but I still did it!). In addition, you’ll see on my log that I gave in to my sweets craving several times. I had a couple nights where I ate out. is always difficult for me.  I felt like I handled them quite well.

Martha: So how did you handle the ? Did my tips help you at all?
Esther: Your tips definitely helped. I enlisted the support of  my family. My cousin Esther is also watching her so we watched each other. (Martha - the two “dieting Esthers”!) I started to waiver when the fresh apple came out with three different kinds of ice cream. It got to the point that I was staring at my cousin Robert’s 2 mini marshmallows left on his plate from his Rocky Road ice cream. He did me the favor an ate them before I could!!  My brother then got firm and told me to stop obessing ( I was staring at the considering trying to take the uneven piece staring at me). My cousin Steve came to the rescue and took me for a walk down the block !!!  (Pic is of Esther at the )

Martha: Do you see any potentional problem situations for the upcoming week?
Esther: I’m going to the Hamptons with a friend, Nadine,  from Wed night until Friday night.
We are going to bring healthy and are only going to dinner one night so that will be the one cheat. I am also having lunch with my family at a Restaurant on Sunday so will have to stay away from some of my favorites or only get tastes and eat a healthy course.

Did Esther meet her goals from last week?:

Esther's Goals for Week Four Did Esther Meet Her Goals?:
   
1. Beware of the PMS cravings and While she had increased cravings,she didn't go overboard with the sweets (had a few Snackwell cookies). Made it to the gym despite her
2. Be careful at Father’s day She handled this very well. Ate a lot less than she normally would have! Enlisted the support of her family
3. 2 alcoholic beverages this week Yes - met this goal!
4 Continue to be careful with choices in restaurants Yes
5. I am curious as to what Esther’s portion sizes are with her protein at home. Please weigh your protein 1-2 times. No - try to weigh some protein this week
6. Continue with personal training twice a week, one pilates, and 3 cardio sessions Not quite - but close! She had one personal training session, one pilates, 2 cardio (spin classes) and walked several miles


Four days from Esther’s records:

Friday June 13 (out with friends)
Breakfast
coffee
raisin bread w/ tsp peanut butter tsp fresh jam
Lunch:
Special K cereal 140 cal
bare naked cereal 180 cal
fresh berries
skim milk
Dinner:
2 glasses white wine
fresh carrots, radishes
olives (plain sm green)
1/2 pita bread w/ cheese
salad with very little dressing
1 1/2 stuffed grape leaves 
1 lamb skewer grilled 
2 oreo cookies 
2 snackwell cookies 

Sunday, June 14 (at )
Breakfast:
iced coffee
half a bialy with nova and a tbspoon of cream cheese
one small cheese w/ egg thing ( no breading )
some fruit salad !

perrier with lime ( NO )
3 pieces of cheese
4 Israeli pickles
mixed salad w/ oil & vinegar
2 lamb shish kebob skewers
one spoon pasta salad ( sm spoon)
one spoon orzo salad ( sm spoon)
one piece meats ( inards ) grilled
plate of fruit salad

Monday June 9
Breakfast
coffee   
2% cottage cheese 4 oz   
1/2 banana   
Lunch:
cucumber, tomato olive oil & vinegar   
3 pieces turkey
Dinner:   
homemade coleslaw, light mayo, white vinegar   
1/4 roasted chicken   
watermelon   

Wednesday June 11  
Breakfast
iced coffee    
2% cottage cheese 4 oz  
Lunch  
homemade coleslaw lite mayo, white vinegar    
1 piece chicken thigh + drumstick    
water   
Dinner: 
1/2 portion seaweed salad    
4 pieces sashimi    
1 piece eel sushi    
1 piece spicy scallop sushi, 1 piece sp tuna sashimi    
6 pieces sashimi roll w/cucumber
1 oreo cookie    PMS
1 snackwells cookie PMS
3 prunes
130 calories of part skim milk

My comments on Esther’s records:
1. It was difficult to estimate some of your calories as I am not sure of the portion sizes nor am I aware of the ingredients. But I would estimate that you averaged 1500-1600 calories.
2. I noticed that you had several really low calorie days (~ 700 calories). While I generally don’t recommend really low calorie days, it is a way to help offset those days where you eat a little too much. However you don’t want to get in the habit of feasting and then starving. But I think what you did this week was fine. Check out my previous post on recovery days.
3. I see that you had PMS cravings as you had more sweets this week. But to your credit, you kept your portion sizes of sweets really small. Good job! Check out my previous post on PMS cravings.
4. I didn’t see too many healthy afternoon snacks…
5. That coleslaw you made is a great idea - low cal and filling!

Esthers goals for this week:
1. Once again, aim for 1300 - 1400 calories
2. 2 personal training sessions, one pilates, 3 cardio and as much walking as possible
3. 2 alcoholic beverages this week
4. Continue to be very careful with
5. Plan healthy afternoon snacks
6. You have identified 2 potentional problem situations for the upcoming week. Continue to enlist your family’s support for the Sunday brunch. It sounds like you and your friend Nadine already have a good plan for the Hamptons.

Keep up the great work!


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Hold the Tomatoes…

June 16th, 2008
Posted in Wellness | No Comments »

Hold the tomato in your salad and sandwich! By now you have probably heard of the outbreaks of salmonella from eating certain kinds of raw tomatoes. It is recommended that you avoid the larger tomatoes such as red plum, roma and round red. The smaller tomatoes such as grape, cherry, homegrown tomatoes and those sold with the vine still attached are supposedly safe. At this point, I would recommend that you avoid all tomatoes in restaurants as you don’t know what kind of tomaotes they are.

Here is the full report:

Tomatoes Linked To Salmonella Outbreak ATLANTA, June 4, 2008

(AP) An outbreak of salmonella poisoning first linked to uncooked tomatoes has now been reported in nine states.

U.S. officials said Tuesday that lab tests have confirmed illnesses in Texas and New Mexico as the same type of salmonella, right down to the genetic fingerprint. An investigation by Texas and New Mexico authorities and the Indian Service tied those cases to uncooked, raw, large tomatoes.

The New Mexico Department of said that so far, 39 people from nine counties in New Mexico have become ill from the strain of salmonella, called salmonella Saintpaul. There have been no deaths, but several people have been hospitalized.

The New Mexico patients, who began to become ill on May 6, have come from Bernalillo, Cibola, Curry, Dona Ana, McKinley, Otero, San Juan, Sandoval and Socorro counties.

At least 17 people in Texas and New Mexico have been hospitalized. None have died, according to the U.S. Centers for Disease Control and Prevention.

An additional 30 people have become sick with the same infection in Arizona, Utah, Colorado, Kansas, Idaho, Illinois and Indiana. CDC investigators are looking into whether tomatoes were culprits there, too.

In Texas and New Mexico, raw large tomatoes - including Roma and red round tomatoes - were found to be a common factor in the illnesses. But no farm, distributor or grocery chain has been identified as the main source, said Casey Barton Behravesh, a CDC epidemiologist working on the investigation.

“The specific type and source of tomatoes is under investigation,” she said.

The U.S. and Drug Administration on Tuesday alerted consumers in New Mexico and Texas that the outbreak appeared to be linked to certain types of raw red tomatoes and products containing raw red tomatoes, but said the specific type and source was under investigation.

The FDA suggested people in the two states limit their tomato consumption to tomatoes that have not been implicated in the outbreak. Those include cherry tomatoes, grape tomatoes, tomatoes sold with the vine still attached and homegrown tomatoes.

Salmonella is a bacterial infection that lives in the intestinal tracts of humans and other animals. The bacteria are usually transmitted to humans by eating foods contaminated with animal feces.

Most infected people suffer fever, diarrhea and abdominal cramps starting 12 to 72 hours after infection. The illness tends to last four to seven days.

Many people recover without treatment. However, severe infection and even death is possible. Infants, the elderly and people with weakened immune systems are at greatest risk for severe infections.

In Texas and New Mexico, patients ranged in age from ages 3 to 82. Most were interviewed and most said they ate raw tomatoes from either stores or restaurants before becoming ill between April 23 and May 27.

 


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Calories: How Low Can You Go Before Your Metabolism Slows?

June 15th, 2008

We’ve all heard that you can slow your metabolism by eating too few calories. But at what point does this “slow down” in your metabolism happen? I recently got asked an excellent question from a CGB reader regarding this subject.

Question from Dax: Hey, I really like your website . . . and I’m a guy, is that okay?  I understand the science behind the slower metabolism on a restricted .  Your body becomes more efficient, which sounds like a good thing, but actually means that you run on few calories and, therefore, more calories would become fat.

However, I get confused by the numerous examples of the opposite.  Why did Christian Bale in the Machinist get so thin!  He claims he lost 63 pounds by eating nothing other than a can of tuna and an apple per day.  Why didn’t his metabolism keep him from losing the (Pic is of Christian Bale before and after his )

Also, what is the fewest calories a man can eat without going too low?

Answer from Martha: First, I think it’s great that you enjoy my ! I actually have a lot of male readers. I try to make many of my posts of interest to both guys and girls. Second, you asked an excellent question that I have actually wondered myself.  While I don’t have a scientific answer for you, here are my thoughts…

Studies have demonstrated that the metabolism does slow when the caloric intake has been decreased to a very low level, especially when this restriction has been ongoing AND a fair amount of has occured. The act of losing in itself will slow the metabolism. In addition, the new lower body will require fewer calories that the initial higher body . So this is a double whammy so to speak.

But you have raised a good point. How can some people, such as Christian Bale or anorexics, get to such a low body if their metabolisms slow down? My answer would be that they consume SO FEW calories that they still lose despite the slow down in metabolism. Many anorexics consume only 400 calories a day and may exercise for several hours a day. Christian Bale’s  doesn’t sound far off from 400 calories.  BTW - check out this link for more info on Christian Bale’s 63 pound for the movie The Machinist. Another example would be liquid diets. I worked with these medically supervised fasts, such as Optifast, for many years when they were popular. The participants generally started out obese and ate only 500-800 calories a day (in the form of shakes) for months at a time. If they stuck to the , the majority of them lost a large amount of .  So despite the slow down in their metabolic rate, they were still able to lose .  But here is the problem -  when they start to eat even somewhat normally … their skyrocketed back up - usually rapidly. This is because their metabolism had slowed down and even small increases in caloric intake caused rapid gain.

So to summarize, can still occur in many people if very low calorie diets are adhered to. However this is not recommended as very low calorie diets are inadequate in nutrients and will make regain likely once the low cal is discontinued. The best way to lose is a moderate reduced calorie and regular training and cardio.

To answer your second question - I can not tell you exactly how low you can go with your calories before your metabolism will start to slow. This really depends upon your age, , activity level and your own metabolism. But I can tell you that you should not consume fewer calories than your BMR (basal metabolic rate). Check out this link to find out your BMR.

Hope this answered your question Daz and thanks for reading CGB!


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Make it Through Your BBQ without Bloating Out!

The season is here - which can spell disaster! Lately, I have been seeing overindulgences on my clients records. This Sunday is Father’s day and I would bet that many of you will be attending a . Esther (who’s journey we have been following on CGB) has asked us for some support on how to handle her family’s Big this Sunday on Father’s day. (Pic on the right is NOT of Esther’s family). Esther’s family likes to eat and it is pretty much a sure bet that the  will be overflowing.  

Question from Esther:
Martha, I need some guidance.  Tomorrow is Friday night and I am supposed to meet some friends for drinks.  I normally would use up my two drinks for the week BUT on Sunday I am going to my cousins house for a family style which means three times the amount of of a regular .  Any tips so I could stay on track?

Answer from Martha: You have a couple potential troublesome issues ahead - however I want to focus on the . ’s can spell trouble for anyone watching their . It sounds like your could be especially problematic! However, with some careful planning and willpower, you’ll be able to get through it without overindulging.  

Potential problems at ’s

1. You are often there for many hours. The longer you are there, the more will likely be consumed.
2. A lot of may be served. Since the grilling can go on for hours, you may feel tempted to have a little “taste” of everything. A here, a hot dog 15 minutes later, then some ribs. A hour or so later, the steak goes on the grill, so why not have a little piece? And this is not even counting the side dishes. I actually see this on my clients logs (for those who are brave - or honest - enough to record it!)
3. With the hot weather, the or vodka and lemonades can go down very quickly. The calories add up quickly too!
4. With increased , your discipline can fall by the wayside.
5. Often times, fatty meats such as ribs will be served, along with high calorie side dishes such as pasta or potato salad.

Tips to stay on track at your next
1. First, don’t go to the hungry. Low blood sugar will only lead to overeating. Make sure you have a light meal several hours before the event or a snack right before.
2. Drink A LOT of water during the . For 3 reasons - it will help you to stay hydrated in the hot weather, it will give you something to drink instead of and it can help make you feel fuller so you can eat less .
3. If possible, find out what will be served ahead of time. This can help you prepare mentally what you will eat in advance. If most of the choices seem on the heavier side, offer to bring a green salad or sliced vegetables ready to be grilled.
4. Once you get to the , take notice of what the options are. Plan in your mind what you will eat instead of starting in on the frenzy. You don’t have to have one of everything that is served. Wait for what you really want - even if it something fattening like ribs. It would be better to have a smaller portion of ribs than to load up on burgers, hot dogs and steak - without feeling satisfied.
5. I would definitely suggest you limit yourself to 2 small portions of a protein - but take one without the bun. For example, maybe take a small on a bun and then a plain hot dog without a bun. Now if there are side dishes that you want such as pasta salad, I would recommend you avoid the bun.
6. ’s can be quite healthy. You can grill fish, skinless poultry, veggies and fruit with a side green salad.
7. You can always take your relatives to a computer in the house to show them your journey on CGB! Knowing that others are watching you may curtail your urge to splurge!
8.
Try to include a physical activity at the to do something besides eat. Maybe a game of frisbee!

Esther, from what I understand about your family, I would imagine there will be quite a lot of served. Your best bet is to fill your plate with salad and take smaller portions of the foods you really want. Eat very slow and drink a lot of water.  Try not to have several plates of - stick to one. You mentioned that your brother is aware of your attempts and will be watching you. That is great! The more support, the better. Remember, you will be writing everything down and reporting to us. Some pictures would be nice too!

With regards to your 2 allowed alcoholic beverages, I would recommend that you choose when you really want them the most. Maybe tonight with your friends - that way the won’t decrease your willpower for staying on track at the .

Good luck at the !


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Fit & The City Sunday Boot Camp in Central Park!

June 12th, 2008

Here’s a great way to start your Sunday off - attend  Boot Camp taught by Julia Derek in Central Park.  You all know Julia as she a frequent contributer to CGB. Not only is Julia an excellent teacher (and I know because I have taken her classes …ouch!) with many years of experience, she is also entertaining. Other potential perks: the possibility of  meeting other city girls and city guys!

Fit & The City Sunday Boot Camp in Central Park will include:

High intensity workout for all ages and all fitness levels in the heart of Central Park taught by experienced fitness instructor Julia Derek. Gain strength, lose inches, and have fun doing it!  Email julia@adrenalinefitnessny.com to reserve your spot and find out details about this event.

When: Sundays (first class June 15) at 9:30 am (lasts for an hour).
Where: Great Lawn, Central Park
Cost: $15

For more info about Julia, go to www.adrenalinefitnessny.com

Fit & The City Saturday Yoga Class in Central Park

If you’re in town during the weekends , please join us for a Vinyasa Yoga class in Central Park! Destress, strengthen your body, gain flexibility. Class is aimed at intermediates and is taught by Vinyasa/Hatha instructor and Integral Yoga Institute graduate Alex Starodubstev. All you need is a yoga mat and 15 dollars! Please email julia@adrenalinefitnessny.com for more information and to reserve your spot today.

When: Saturdays (first class June 14) at 9am (one hour).
Where: Sheep’s Meadow, Central Park.
Cost: $15

For more info about Alex, go to www.adrenalinefitnessny.com


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Esther’s Weight Loss Journey: Progress Report #3

Esther is down 2 more pounds for a total of 4 pounds ! Her current is 144 pounds. Congrats Esther! She has told CGB that taking her journey public has really helped her as she feels more “accountable”. After all, who would want to report that they ate 1/2 pound of cheese with 4 glass of wine in a night! This past week was especially diifficult as Esther ate dinner out 4 times. And usually means more drinks… however Esther met her goal of only 2 alcoholic beverages. 

Did Esther meet her goals for last week?

 

Esther's Goals for Week Three Did Esther Meet Her Goals?
1. Continue records Yes, she kept daily records
2. Plan healthy afternoon snacks Esther had a healthy snack most days of the week
3. Exercise program the same as last week (2 training sessions, 3-4 cardio and 1 pilates) Esther had 2 training sessions, one pilates, one body sculpt class, one spin and one 20 minute treadmill session. I encourage Esther to add in another cardio session. Goal is for 3-4 cardio sessions/week
4. 2 alcoholic drinks a week Yes - Esther met this goal!
5. Be very careful with choices Yes - she was very careful. Much more so than week one or two
6. An average of 1300-1400 calories a day. She averaged 1300 calories

Here are 3 days of her records:

Friday June 6   
Breakfast   
iced coffee   
2 eggs with humus   
Lunch   
cosi sandwich (1/2 bread, grilled chicken)   
Dinner   
Japanese Hibachi dinner: clear soup, salad   
grilled, steak, shrimp & vegatables.   
pellegrino water   
vita muffin   

Tuesday June 3   
Breakfast   
1/2 banana   
hard boiled egg   
iced coffee   
Lunch   
Kashi entree   
chicken florentine   
iced coffee   
Dinner   
6 sm veg dumplings   
9 steamed shrimp   
1 tps of lite tarama   
1 tps of olive hummus   
mixed nuts: sunflower, pumpik, almonds   

Thursday June 5
Breakfast
1/2 banana
2 oz peak protein bear naked
iced coffee
Lunch
1 popeye’s chicken wing
3 slices of turkey, 2pc string cheese mustard
water
Dinner
mixed greens w/ olive oil & lemon
steak ( on George Forman grill)
dried apricots ( 4)

My comments on her week:
1. She averaged 1300 calories. Keep in mind that my calories are estimations as I don’t know exactly what her portion sizes were in restaurants nor do I know how the was prepared.
2. Esther handled her restaurant dining extremely well! She had more “plainer” types of such as grilled fish, steamed shrimp, etc. versus prepared with more fat (i.e. pita and dips). 4 times this week and still losing 2 pounds is quite an accomplishment.
3. My guess is that her decreased intake is contributing to her better restaurant choices. Most people tend to have less willpower around after they have had a few cocktails!

Esthers goals for this week:
1. Beware of the PMS cravings and . Esther reports she is already having to really push herself to get to the gym due to fatigue/PMS. I guess this 95 degree weather doesn’t help much!
2. Be careful at Father’s day . We will discuss this later in the week.
3. 2 alcoholic beverages this week
4. Continue to be careful with choices in restaurants
5. I am curious as to what Esther’s portion sizes are with her protein at home. Please weigh your protein 1-2 times.
6. Calories in your nut mix can really add up. Can you weigh the total mix of nuts (sunflower, pumpkin, almonds) once and tell me what it is ? You also might want to look around for the 100 calorie packs of almonds.   
7. Continue with personal training twice a week, one pilates, and 3 cardio sessions (maybe 2 spin classes and 30 minutes on treadmill or eliptical).

Keep up the good work!


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