August 11 - My Test Run

Weight: 162 lbs.
Height: 5'5

Cigarettes: 0
Alcohol: 0
Vitamins: 1,000 mg. Vitamin C, 600 mg. Calcium Caltrate
Other Medications: 0

I tested my shins today at the gym. I felt a little conscious about running/jogging with it, and it still felt a little bit tender so I decided to do brisk walking instead before training. According to RJ, my friend who's an orthopedic doctor, told me it was ok to do the treadmill but to keep it a little inclined to lessen the impact.

I was actually quite disappointed when my trainer weighed me today. I didn't lose weight since I last weighed a week ago. Well, I did splurge this weekend, so maybe that could be a factor? Anyway, I'm not going to dwell on it because I know that I have been trying my best, and it's only been 3 weeks since I started my fitness and healthy eating regime.

I had a great workout today too! I struggled a little bit during my weight training with my trainer but after the first set, I improved. I have to stop eating out for a while until I lose another pound. That is going to be my goal for this week!

My activities for today:

- Treadmill (brisk walking)
Time: 15 minutes
Elevation: 4%
Speed: 5.5

- Circuit training with my personal trainer
Time: 45 minutes

- Elliptical Machine
Time: 5 minutes
Level: 3

- Iyengar Yoga (Morning)
Time: 55 minutes

- Iyengar Yoga (Evening)
Time: 45 minutes

I am kind of annoyed today. I was hungry every hour and a half! Probably it's cause I was so bored today that all I was thinking about is the next meal! Hahaha!

I wasn't able to do my 20 minute walk tonight but I did do my yoga :)

My menu for today:

BREAKFAST
1 cup Nestle Honey & Almond Cereal
1/2 cup Low Fat Milk

SNACK
125g. Nestle Fruit Selection Yogurt (Melon Nata)

LUNCH

Grilled Kalbi Fish Fillet with Seaweed Nori Wrap (Recipe at the bottom)
1/2 cup brown rice
1/2 cup corn kernels

SNACK
1/2 serving of Goolai's pre-packed salad with Raspberry Vinaigrette (lettuce, mangoes, raisins, almonds)
2 Tbsps. Century Tuna Chunks

SNACK 2
1 cup Summer Pasta Salad with corn (recipe of summer pasta salad in my list of recipes)

DINNER
The other half of Goolai's pre-packed salad with Raspberry Vinaigrette (lettuce, mangoes, raisins, almonds)
5 pcs. whole unsalted almonds
1 banana

*****

Grilled Kalbi Fish Fillet with Seaweed Nori Wrap Recipe

Marinade:
1 Fish Fillet
1 tsp. Kim's Dweaji Kalbi Sweet & Spicy Seasoning Mix
1 tsp. Sesame Oil
1/2 tsp. sesame seeds
8 small slices of Seasoned Seaweed Nori

Combine all ingredients (except seaweed nori) in a bowl, and coat both sides of the fish. Marinate the fish overnight for a richer Kalbi flavor. Grill for 3 minutes on each side.

How to eat:

On a sheet of Nori, put a little brown rice and a cut of small grilled fish on top. Fold once and enjoy! Yum!!

August 6 - Return of the Wheat Bread

Weight: 162 lbs.
Height: 5'5

Cigarettes: 0
Alcohol: 0
Vitamins: 1,000mg Vitamin C
Other Medications: 0

My activities for today:

- Elliptical Machine (Warm-up)
Time: 5 minutes
Level: 4

- Circuit Training with my personal trainer
Time: 40 minutes

- Treadmill
Time: 15 minutes
Speed: 6.5 - 7.2

I realized something important today too. Bread or any carbohydrates that is loaded with fiber IS important in a diet. After my gym today, I bought a sandwich from Subway and just ate half of the 6inch sandwich... I drink lots of water and you know what? It lasted me 2 hours, I wasn't getting hungry! I guess a better snack for me would be oatmeal, wheat breads, or whole wheat pastas...

BREAKFAST
1 cup assorted fresh fruit cup

SNACK
1/2 of 6 inch. sliced chicken sandwich from Subway with yellow mustard dressing only (lettuce, tomatoes, onions, cheese, jalapeno, cucumber, green onions, whole wheat baguette)

LUNCH

Grilled Lemon Mustard Fish Fillet (Recipe at the bottom)
1/2 cup brown rice
3/4 cup veggies (corn kernels, green peas, carrots)

SNACK
The other half of of 6 inch. sliced chicken sandwich from Subway with yellow mustard dressing only (lettuce, tomatoes, onions, cheese, jalapeno, cucumber, green onions, whole wheat baguette)

SNACK 2
1/2 of Goolai's pre-packed salad with 1 1/2 Tbsp. garlic Parmesan dressing.

SNACK 3
Light Weight Chimara Popcorn (sour cream flavor)

DINNER
Other half of Goolai's pre-packed salad with 1 1/2 Tbsp. garlic Parmesan dressing.

In all fairness, my average jogging speed now is 7.2 which is really good. I just hope that tomorrow I can do another 5k. I want to try to run 5k again in Fort... Maybe this Saturday early in the morning so that there won't be much people. It's harder to run on the pavement than on the treadmill. I have to train more outdoor than on the treadmill if I am going to do the KR Urbanite Run on the 15th!

I read an article in Women's Health magazine today, and according to the article, I have to still increase my workout if I want to lose weight. Hmm... I have to look into the Group X classes at the gym tomorrow.

*****

Grilled Lemon Mustard Fish Fillet Recipe

1 pc. Sole fish fillet (or whatever fish you prefer)
1 fresh lemon
1/2 tsp mustard seed powder
1 tsp. Spicy Brown Mustard
1/8 tsp Nu Salt Salt Substitute or any other salt substitute you are using.
Fresh Ground Pepper Mill (to your liking!)
Use a butter flavored cooking spray like the one by Crisco. It's Canola and fat-free!

Combine all ingredients together and marinate for 30 minutes. Set your griller to high-heat and grill for 3 minutes on each side moistening each side with the marinade. Serve with a side of blanched veggies.

August 4 - The OB Appointment

Weight: 162 lbs!
Height: 5'5

Cigarettes: 0
Alcohol: 0
Vitamins: 1,000mg Vitamin C
Other Medications: 0

Ok, it's the yearly PAP-Smear and breast exam with my OB. We also discussed the Cervical Cancer Vaccine and some other concerns I have about the monthly red flag. She did tell me that weight really does play an important role for the regularity of the monthly period... My OB also told me that women who suffer from PCOS (Polycystic Ovarian Syndrome) like me are more prone to Diabetes when pregnant, so she told me to watch my weight. Chances of conception for PCOS women are also on the slim side but when the weight is under control and at bay, then the chances go up. So, here's another reason for me to lose the weight and live a healthy lifestyle.

I was weighed in the steal scale at the doctor's office and it seems I lost another pound. *pat pat pat* GOOD JOB! Hahaha!

My activities for today:

- Elliptical Machine
Time: 20:00
Level: 4-5

- Circuit training with a personal trainer
Time: 1 hr.

I would have lasted longer at the elliptical machine but I didn't want to over train myself. Besides, I just came from being sick so I didn't want to get sick again... I also have been having minor panic attacks lately. I don't know if it's just paranoia or there really is something wrong with me... I would like to lose some weight first and make this very good before I go see a doctor. All these symptoms may just be related to my being over weight?

My menu for today:

BREAKFAST
1/2 cup Springfield Oats & More Sweetened Multi-grain cereal
1/4 cup Skim Milk

SNACK
1 cup Nestle Fruit Yogurt

LUNCH

1 pc. Almond Crusted Spicy Terriyaki Fish Fillet (Recipe at the bottom)
1/2 cup brown rice
1/2 cup corn kernels

SNACK
1/2 serving of Goolai's pre-packed salad with raspberry vinaigrette (lettuce, walnuts, peaches, melons)

SNACK 2
1/2 serving of Goolai's pre-packed salad with raspberry vinaigrette (lettuce, walnuts, peaches, melons) added 2 Tbsps of Cottage Cheese

DINNER
Healthy Shabu Shabu - Fish Fillet & Vegetable Set

I was a little weirded out that I was hungry every hour and a half... I was expecting to get hungry every 2 hours, but for some strange reason... Today I was getting hungry fast! I'm not sure if it's because I worked out in the afternoon? Well, nevertheless, I had a fantastic workout today!

*****

Almond Crusted Spicy Terriyaki Fish Fillet Recipe


2 pcs. Sole Fillet (or fish fillet of your choice)
1/4 cup unsweetened pineapple juice
1/4 cup Worcestershire sauce
1/4 cup Kikkoman 43% Less Salt Soy Sauce
1/2 tsp. garlic powder
1/4 tsp. cayenne powder
Fresh Ground Pepper Mill
1/4 cup Whole Unsalted Almonds (chopped and minced)
Butter Flavor Crisco Non-Fat Cooking Spray

Marinate Overnight: combine all your ingredients except the almonds in a bowl and marinate your fish overnight. Before grilling, coat our fillets with almond bits. Spray your griller with the cooking spray and grill the fish for 3 minutes on each side.

August 2 - Menu Planning

Weight: 163 lbs.
Height: 5'5

Cigarettes: 0
Alcohol: 0
Medication: 0

I was hoping to do some yoga today from Pulse Yoga in Pasong Tamo, or maybe at the gym but I had a 10AM appointment this morning. Instead, I woke up at 7AM and went for a jog around the village.

My activities for the day:

- Outdoor jogging
Time: 30:25
Speed: 6.0

- Bench Push Ups
Count: 30

Menu of the day:

BREAKFAST
3/4 cup Nestle Honey Gold Cereal
1/2 cup Skim Milk

SNACK
1 cup Assorted Fresh Fruit Cup

LUNCH

Spicy Herb & Garlic Grilled Sole Fish Fillet topped with grilled chopped red peppers and corn kernels (Recipe at the bottom)
1/2 cup Brown Rice

SNACK
1/2 of 6inch Subway Chicken Sandwich (Chicken slices, lettuce, tomatoes, jalapenos, onions, cucumbers) with yellow mustard

SNACK 2
The other half of 6inch Subway Chicken Sandwich (Chicken slices, lettuce, tomatoes, jalapenos, onions, cucumbers) with yellow mustard

DINNER

Goolai pre-packed salad with mango vinaigrette (lettuce, cherry tomatoes, mangoes, crab sticks, squid rings)

I am so happy that I was able to go back to my diet right away after my "treat day" yesterday. I didn't feel guilty about yesterday, I felt that every now and then I had to satisfy some cravings, otherwise... What am I doing all this for right? Everything in moderation... I just have to keep everything at bay, no going over board!!

I was able to do a little menu planning for this week last night so I went to the supermarket today with Raul so that we can shop for this week's menu :) I love this day! We included shrimps, squid and pork this week... But we'll only have pork once every week and trying to stay away from beef!

I got a massage at 10:30PM but I wasn't happy!! The reward massage that I promised to get myself for not smoking each week wasn't so good... Spaholics was so booked that I had to settle for Asian Massage... Sigh... Well, at least it was still a massage :) Haha!

*****

Spicy Roasted Garlic & Herb Grilled Sole Fish Fillet Recipe

1/2 pc. Lemon
1 pc. Sole Fish Fillet
1/2 Tbsp McCormick Grill Mates Roasted Garlic and Herb
Cayenne Pepper (To your liking! Hihihi!)
Small pinch of Nu Salt (This is from Healthy Options, but you can actually skip the salt)

Marinate your fish with the lemon and let sit for about 5-10 minutes in the ref. Set your grill on high heat. Then, rub all the ingredients on both sides of your fillet, and spray the grill with a non-fat cooking spray. Grill your fish for 3 minutes on both sides.

Grilled Chopped Red Peppers and Corn Kernels Recipe


1/4 cup red bell peppers, chopped
1/4 cup corn kernels

Skip the oil. If your grill is big enough, you can grill your veggies with your fish. Just let it sit and roast for 3 minutes, then move it around with a saute spatula. Serve on top of the fish!

July 26 - Change of scenery

Weight: 164 lbs.

Height: 5'5

Cigarettes: 0

Alcohol: 0
Vitamins: 1,000mg Vitamin C
Other Medication: 0

I woke up today with the urge to jog. I was too lazy to walk to Fitness First RCBC and wanted to take the car. While I was on the road, I was starting to feel a bit lazy to go to the gym, but I really wanted to run! That's when I decided to go to another Fitness First for a change of scenery.

It was my first time at the Fort branch and it was a good experience. I was able to park just across the street, and there weren't a lot of people there too!

My activities at the gym:

- Treadmill

Distance: 3.02K

Time: 29:30 minutes

Speed: 6.5

- Stretching

Time: 10 minutes

I was so inspired to "train" for Kenny Roger's Urbanite run that I was able to beat my 3k time the other day, just by a minute but still :) I was able to run for 10 minutes straight too! I wasn't able to do that the other day when I first tried for the 3K. So, I'm happy :D

BREAKFAST

1 cup Nestle honey almond wheat cereal

1/2 cup skim milk

4 slices fresh red apples

SNACK

1/2 serving Goolai prepared salad with Grape Vinaigrette Dressing

LUNCH

My creation of Grilled Spicy Cumin & Garlic Fish Fillet with Veggie Rice (see bottom of page for recipe!)

SNACK

Grilled Almond Cajun Chicken Breast Sandwich from Oliver's

SNACK 2

1/2 serving of pre-packed Goolai Salad with Mango Vinaigrette (Lettuce, Mangoes, Squid Balls, Pakwan Seeds, Crab Sticks, Corn)

DINNER

1 cup pasta salad with garlic vinaigrette

AAARRGGH!! I am praying right now that I am not sick!! I still have a runny nose inspite of the antihistamine I took this afternoon! So maybe this is a cold? I am hoping it isn't withdrawal from smoking because being sick means staying home in bed, and I will have to go back to square one with training :( BOOOOO!!! Well, I hope that God is on my side on this one... I don't want to be sick!!

Sigh... So anyway, we'll know tomorrow right? :)

Grilled Spicy Cumin & Garlic Fish Fillet Recipe

1 Sole Fish Fillet (or fish of your choice)

1/2 slice lemon

1 Tbsp Kikkoman 43% less sodium soy sauce

1 Tbsp Olive Oil

2 Tbsp thinly sliced garic

Cumin Powder (to taste)

Cayenne Powder (to taste)

Fresh Ground Pepper (to taste)

Marinate your fish with the ingredients in order from the list above. Set your griller in high heat and grill the fillet for 3 minutes on both sides or until the fish is no longer transparent. Serve hot with veggie rice!

Veggie Rice Recipe

1/4 cup cooked brown rice

1/4 cup corn kernels

1/4 cup cucumber cubes

1/4 cup quartered button mushrooms

Dried basil leaves

Rosemary leaves

In a pot of boiling water, blanch all the veggies for about 2 minutes, strain well and add brown rice. Mix well and add dried basil and rosemary leaves. Serve hot! Mmmm! This rice goes very well with the fillet with the strong cumin and cayenne taste!

July 24 - The 3k Run

Weight: 164 lbs!

Height: 5'5

Cigarettes: 0

Alcohol: 0
Vitamins: 1,000mg Vitamin C
Other Medication: 0

My trainer weighed me today and I lost 2 lbs! Yey! Ok, so the challenge for today was to try to run 5k in the treadmill, I only got to 3k. I didn't feel bad considering that I never used to jog (or brisk walk) that long. Although, I ran in intervals between brisk walking at 5.5 and jogging at 6.5. I am still quite please with myself. It gave me the motivation to reach 5k in time for the Kenny Rogers run on the 24th of August (so I heard...).

My activities for today:

- Treadmill

Distance: 3k

Time: 30:21

Speed: 5.5-6.5

- Circuit training with my personal trainer

Time: 40 minutes

- Walking (the walk home from the gym)

Time: 10 minutes

During my walk home, I ate my turkey sandwich (ok, I have to think of a new sandwich...) and a bottle of 12 oz. water. I rested for a while as soon as I got home, showered, and had a client at 1pm.

My Menu for today:

BREAKFAST

1 cup Nestle honey almond wheat cereal

1/2 cup skim milk

SNACK

1 cup assorted fresh fruits

SNACK 2

Turkey Sandwich in whole wheat bread

LUNCH

Grilled Sole Fillet Fish

1/2 cup corn kernels

1/4 cup brown rice

SNACK

1/2 Serving Green Salad with Grape Vinaigrette (Lettuce, Tuna Chunks, Grapes, Strawberries, Mangoes)

SNACK 2

1/2 Serving Green Salad with Grape Vinaigrette (Lettuce, Tuna Chunks, Grapes, Strawberries, Mangoes)

DINNER

Sukiyaki (no rice)

I had the yummiest lunch ever! I just whipped up some grilled fish for lunch because I didn't want to eat the chicken tocino that our helper served for lunch. So, I came up with this yummy filling meal! The tons of freshly ground pepper that I put made really added that smoked flavor taste!

Recipe for my Grilled Sole Fish Fillet

1 Sole Fillet Fish

1/2 slice lemon

1 Tbsp Kikkoman 43% Less Sodium

1 tsp Olive Oil

Fresh Ground Pepper (to your liking)

Marinate the fillet in lemon for about 5 minutes, then drizzle soy sauce and olive oil over fish. Coat with ground pepper on both sides and grill! Don't throw away the marinate so you can use this to grease the fish while it's cookin'! Remember, this is not deep fried so the fish may stick! so be patient!