Jen’s Journal, Week 2

I knew this past week would be a challenge, and although my nutrition and exercise were not as good as they should be or usually are, it actually did not turn out as badly as I thought it might.

I was able to get some exercise, though I actually only made it to the gym once. And my eating habits, though they contained a bit more junk food than usual (Cokes, pizza, frozen yogurt), was kept in check at breakfast and most dinners, which were what I usually eat. After a week of no wheat at all I unfortunately slipped a bit because of the choices available when dining out with our visiting family on a few occasions (the crust in the pizza). But it didn’t bring disastrous results. Now I am off wheat again, and in fact recently received some spelt bread and cookies via mail order, so that will provide for better snacking options.

Other than that, I don’t have much to report. I’m happy I made it through a potentially disastrous week moderately unscathed. This week I will really make an effort to get back on track with the diet, get myself into the gym, and out and about for aerobic exercise.

Sharon’s Reply

Hi Jen,

You averaged about 21 fat grams per day this week, which is good. You can still add a little more fat to give you a feeling of satiety. It’s the nonfat calories that are potential problems, like the Cokes, lemonade and frozen yogurt. These sweet calories can jeopardize the efforts you make to avoid wheat. At least the wheat items give you fiber, B vitamins and iron. Your snacking choices are very good, and the calories are well spent. You are eating plentiful fruits and vegetables, so keep up the good work.

Can you also count the starch/sweet servings each day? Eighty calories is one unit. So, figure how many spelt crackers equals one unit. A 150-calorie Coke will cost you two starch units. You will do well if you aim at six to eight servings a day

You can also note in your narratives some of the tough situations and how you handle them. Do you notice that stress makes you eat differently?

Have a good week!

Sharon

Armand’s Reply

Jen,

Once again, you did a fantastic job with your cardio workouts, especially with the variety of activities you participated in.

Going to an amusement park for the day can be very physically demanding. I know when I go to a park with my family I’m physically drained by the end of the outing.

With your weight training, you are still maintaining, not progressing with the one workout. You are fully aware of the need to be more frequent with your workouts and hopefully you’ll make it into the gym more often.

Do you experience post-exercise soreness the day after your workout? Stretching will help alleviate any soreness.

Good luck!

Armand

Next Journal Entry

Hi Jen,

You averaged about 21 fat grams per day this week, which is good. You can still add a little more fat to give you a feeling of satiety. It’s the nonfat calories that are potential problems, like the Cokes, lemonade and frozen yogurt. These sweet calories can jeopardize the efforts you make to avoid wheat. At least the wheat items give you fiber, B vitamins and iron. Your snacking choices are very good, and the calories are well spent. You are eating plentiful fruits and vegetables, so keep up the good work.

Can you also count the starch/sweet servings each day? Eighty calories is one unit. So, figure how many spelt crackers equals one unit. A 150-calorie Coke will cost you two starch units. You will do well if you aim at six to eight servings a day

You can also note in your narratives some of the tough situations and how you handle them. Do you notice that stress makes you eat differently?

Have a good week!

Sharon

Armand’s Reply

Jen,

Once again, you did a fantastic job with your cardio workouts, especially with the variety of activities you participated in.

Going to an amusement park for the day can be very physically demanding. I know when I go to a park with my family I’m physically drained by the end of the outing.

With your weight training, you are still maintaining, not progressing with the one workout. You are fully aware of the need to be more frequent with your workouts and hopefully you’ll make it into the gym more often.

Do you experience post-exercise soreness the day after your workout? Stretching will help alleviate any soreness.

Good luck!

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