Day 46: Apples and Almonds

This morning I bicycled to school.

I had a pair of granola bars between classes. (190 calories, 60 from fat).

I bicycled back home at about 1:30 PM for a total of two miles. I had a mandarin orange (35 calories) for a quick snack.

A few hours later, at about 3:30 I had a Fuji apple (100 calories) and a small sandwich, two thin slices of turkey on a single slice of whole wheat bread folded in half (150 calories).

At about 4:30 I drank a cup of skim milk (90 calories) and had a 1/4 cup of whole almonds, roasted and salted (170 calories).

I bicycled to school for my night class, a roundtrip of 4 miles.

8:00 pm I had another small turkey sandwich (150 calories) and a second cup of skim milk (90) calories.

I think I’m done for the day. It’s only 980 calories. Way below what I should have consumed today but it’s late at night and I’m not really hungry. What should I do? Maybe got eat some chips and cookies to boost my daily calorie count?

Apples and Almonds are a good snack. I’m going to make those my main snacks from now on. Skim Milk, 2 cups a day for strong bones. Veggies, I’m still working on those. And exercise, yeah that too.

Day 39: Back to School

Today was my first day back to school. Let the weight loss begin!

For breakfast this morning I had a bowl of oatmeal and a mandarin orange. I took my son to school and my daughter to her Auntie’s house before making the one mile bike ride up to the UH Manoa campus.

Every Tuesday and Thursday I have back to back Religion classes. After class I walked through the Sustainability Courtyard on campus to see if the vegetarian restaurant had spicy garlic veggies but they didn’t. I decided to try the sauteed teriyaki sesame vegetables instead. They were good, but not great.

It was a one mile bike ride back home. I picked up my daughter first and we walked the last few blocks from her Auntie’s house on Lime St. to our Kalakaua Ave apartment. We had a nice, quiet, relaxing two hours together before Mom came home and before it was time to pick up my son from school.

At 4:30 this afternoon/evening I had a quick dinner. My usual turkey sandwich on wheat bread with some mixed greens. The plate looked kind of empty and I thought about adding some chips (yes I still have chips in the house) but I didn’t.

My last class of the day is Spanish 102. Part II of a IV part language requirement that I need to graduate with my bachelors degree. My Spanish class is at a different campus, Kapiolani Community College which is a two mile bike ride and what used to be a quarter mile bike push up a pretty steep incline.

I left the house at five and reached Kapiolani or KCC as it is known at about 5:30. I made the effort to actually bicycle up the incline that I usually end up walking and made it about half way before giving up. Class was good. The professor, Fernand Cortiguera is a really fun guy. He’s half Spanish and half French and grew up in Africa, Kenya I think.

After class (eight o’clock at night) I bicycled the two miles back home. It was dark and the roads were wet from some passing showers but I was prepared with my helmet and flashing lights. When I got home I was hungry, really hungry. Two mandarin oranges later and my hunger has subsided, for now.

It was a good day today. I bicycled six miles and ate pretty healthy. No other exercises going on right now. My ass, I mean gluts, are sore. It was the body weight squats and lunges from yesterdays attempt at the Dynamic Warm Up on Nerd Fitness. Well now that I think about it, I could do a quick home workout for my upper body tonight. Some curls and shoulder rolls, upright rows and close grip shoulder press. Yeah I can do that!

Day 36: Climbing Stairs, Skipping Steps

I decided to climb the stairs today but with a little twist, skipping steps. So instead of the usual 134 steps to the top of the stairwell, I reached the top in only 66 steps. I could really feel the difference, not in my legs but in my chest. My heart was beating so hard and so fast that I had to take a short breather every two flights. After four trips up and down, I calculated that I had climbed 536 stairs in only 264 steps. In keeping with my desire to do a little more than before, I added a fifth trip to the the top. I was tired and sweaty and I felt like my heart was going to explode out of my chest but I managed to make it up one last time. It’s a great feeling when you realize that your body is capable of doing so much more than your brain believes is possible.

For breakfast this morning I had a bowl of oatmeal (100 calories). And for lunch I’m making myself a turkey sandwich with spinach and some dijon mustard on a whole wheat roll. Eating healthy is a lot easier when you have good foods in the house to keep you on track. I’m defrosting some chicken breasts and plan on making a nice salad for dinner.

I haven’t been focused so much on counting calories like before. Instead I’m just trying to stay focused on eating healthy, keeping my portions small and incorporating more vegetables and fruits into my meals.

As for exercise, I try to do something everyday whether it’s walking, riding my bike, climbing stairs or playing on the Wii. I just wish I had somebody to exercise with. I feel like putting up an ad on Craigslist for an exercise buddy. Sometimes I see guys running who are really fit and I want to ask if I can work out with them sometime.

Well for now, I’ll keep going it alone.

Day 35 – Part II: Healthy Shopping and Healthy Lunch

We’ve got mandarins, edamame, more turkey lunch meat, some Oats N Honey granola bars, whole wheat rolls for sandwiches, fuji apples, turkey wraps with lettuce and tomato, and way in the back are some mixed greens for salads.

I bicycled two miles this morning to the University and back. All of my little arons are finished for the day.

I also did my weights today.

Curls (20 lb curl bar): 3 sets of 20 reps

Upright Rows (20 lb curl bar): 3 sets of 20 reps

Close Grip Shoulder Press (10 lb dumbbell): 3 sets of 20 reps

We haven’t done any walking today. I think we’ll wait for this evening when the sun goes down. Yesterday we walked for two hours from noon until two and both got a nice sunburn.

For lunch today… Turkey wraps and Edamame!

Day 34: Healthy Eating

Today my wife and I had the day off together. Our  son went to school this morning and our daughter went to visit her Auntie so that Mom and Dad could have some quality time together. At noon we went for a walk to the Ala Moana Beach Park and spent an hour on the walking paths at Magic Island. It was nice to be walking together with the sun shining down and the cool ocean breezes blowing.

We continued our walk along Ala Moana Blvd into Waikiki and walked along the beach behind the Hilton Hawaiian Village and Hale Koa hotels. It added up to a little more than two hours of intense fast paced walking. At home we made a healthy lunch of a turkey sandwich on wheat bread and a bowl of saimin with cabbage. Our lunch was delicious and satisfying.

I really want to start eating healthy and I’m spending this afternoon making a list of delicious and nutritious foods that we can keep in the house to help us stay on a healthy diet.

Frozen Edamame. This is a tasty treat that is actually a quite popular bar food here in Hawaii. Edamame has lots of proteins and hardly any fat. Just steam it and add salt. I’m putting it on the list for our next trip to Sam’s Club.

Turkey Lunch Meat: I’ve already got a package of this in the fridge and have been making sandwiches all week. Add some lettuce, tomato and a little dijon mustard and it’s a healthy lunch.

Fish Fish Fish: We love eating fish in our house but we need to change our cooking technique from battering and frying to steaming or baking in the oven. At least once a week we go to Chinatown and pick up some fresh snapper and cook at home. When we go to the beach we usually pick up some local fish called Akule and stuff with tomato, onion and garlic and throw them on the grill. Fish is a good protein and even if it can’t always be fresh, I think it’s a nice idea to keep some in the freezer.

Incredible, Edible Eggs: I think eggs are a good source of protein and easy to cook. They do have saturated fat but I can fix that by throwing out the yolk and just eating the whites. Vegetable Omelette is a great way to get proteins and vegetables in one delicious meal.

Chicken Breasts: We usually keep the freezer stocked with boneless, skinless chicken breasts. We buy them in bulk from Sam’s Club and then put about two breasts each in a ziplock bag. Again we need to change our cooking technique and either grill or bake in the oven instead of the usual batter and fry that we employ to make chicken strips. ┬áChicken breasts is a good protein and pretty versatile as they can go into anything from a sandwich to a stirfry.

FRUITS!: I usually eat at least one piece of fruit a day but I’d like to eat more. My favorite is those little clementine oranges, mandarins or nectarines but I’ve been known to eats apples and/or bananas on occasion. My son LOVES to eat strawberries so we usually buy a big pack of them from Sam’s Club and they’re gone before the week is over.

VEGETABLES!: I definitely need to eat more veggies! It’s just a matter of finding interesting way of incorporating them into my meals. I want to buy some fresh spinach leaves and use them to make salads and on my turkey sandwiches. I don’t know a lot about veggies. I just know that through out my entire life I’ve never liked vegetables. How do I change this kind of mind set. I know vegetables can be delicious if you know how to cook and season them. Just from eating those few vegetarian dishes at school I know that it’s possible to cook, eat and enjoy my veggies. I want to start eating a good mix of veggies.

A lot of these healthy eating ideas came from a few websites that I came across while brainstorming.

1. Reader’s Digest – 11 Healthy Ways to Load Up on Lean Protein

2. Food Exchange Lists from National Heart Lung and Blood Institute

3. Mark’s Daily Apple – How to Eat More Vegetables

I’ll keep doing research on ways to eat healthy and I’ll keep my blog readers informed on my progress. I can’t wait to do some shopping and start buying all the healthy foods I’ve been reading about.

If anyone has any advice or suggestions of healthy foods or healthy recipes, please share with me. Thanks.