August 9 - Shin Splints, Arcoxia, and an Orthopedict Surgeon's Order

Weight: 162 lbs.
Height: 5'5

Cigarettes: 0
Alcohol: 0
Vitamins: 1.000 mg. Vitamin C
Other Medications: Arcoxia 125 mg.

I was so excited to test-run my new Mizuno running shoes that I was awake at 5:30AM! I didn't get out until 6:30 though... When I got down at to the park, I already knew my route. I was really excited to just run and listen to my music! I did a some stretching before warming up (usually a 5 minute brisk walk) and went on my way... As soon as I started jogging though, my sore shins from the last jog I did bothered me still... I did last jogging for about 20 minutes, but after that... I really had to go home because the pain was becoming a little too much. As soon as I got home, I rubbed Efficascent Oil on my shins and calves and wore 2 layers of over-the-knee socks to keep it warm.

Don't get me wrong! The shoes are great! I actually didn't have sore heels, ankles or other foot soreness after jogging, but my legs still bothered me. My cousin who is a Physical Therapist, and was incidentally spending the night, advised me to stay away from pavement or concrete jogging for a little while, and just do the treadmill first, or rest if I can. I guess I have to do what she advises first... I have to be fit to run for the Urbanite Run on the 15th!

My activities for today:

- Outdoor jogging
Time: 24 minutes

I would have lasted longer but my shin was so sore. I suspected Shin Splints because I researched on the internet my symptoms and google came up with a bunch of sites indicating SHIN SPLINTS. So I texted one of my best friend's boyfriend RJ who is an Orthopedic Surgeon to get a little consult. He diagnosed me over the phone and prescribed anti-inflammatory meds and bed rest for 2 days!! AAAARGH!! That means I have only 3 days to train for the Urbanite Run this Saturday!

My menu for today:

BREAKFAST

3 pcs. small size Blueberry Wheat Pancakes
1 Tbsp Pure Honey

LUNCH
Healthy Shabu Shabu at Tong Yang
Grilled baby squid and cuttlefish
Grilled Salmon Head
3 cubes Papaya
4 slices Watermelon

DINNER
125g Nestle Fruit Selection Yogurt in Berry Mix
1 Banana


I also bought a box of Caltrate Calcium Supplements this afternoon. According to my cousin and some health sites, calcium is crucial for women my age. It won't hurt right?

So, this box should last me a month. I just hope I won't forget to buy the next batch before it gets finished! I tend to do that! Haha!

August 8 - Healthier Choices

Weight: 162 lbs.
Height: 5'5

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

My activities for today:

- Walking at the mall
Time: 4o minutes

Today was the day where I would just eat whatever I want but still stick to healthier choices. It was my niece's baptism today and the food that was served at the reception was a choice of cream based carbonara pasta, and a tomato based bolognese, so clearly -bolognese was the healthier choice. A choice of a prosciutto pizza and a plain one.

I was also able to buy Himalayan Pink Salt from the Salcedo Market. It's supposed to be good salt. All natural, and apparently does not cause hyper tension. I included a few information at the bottom about this product.

Raul bought me a new pair of running shoes from Mizuno. I can't wait to test drive it tomorrow morning at the Fort! I just hope and pray that it doesn't rain!

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

SNACK
1 Chicken Shawarma with veggies

SNACK 2
1 Chicken Shawarma with veggies

LUNCH
3 small slices of pizzas
1 1/2 cup bolognese pasta (tomato base)

DINNER
1/2 serving of Roka Salata Salad (Cyma)
1/2 serving of steamed mussels

SNACK
1 cup Frozen Yogurt

*****

Benefits of Chlorophyll Manila's Himalayan Pink Salt

• Promotes vascular health
• Supports Respiratory System
• Helps regulate blood pressure and does not contribute to high blood pressure
• All its inherent minerals and trace elements are available in colloidal form which means they are so small your cells can readily absorb them
• Promotes a healthy PH balance in brain cells
• Fights aging and encourages blood sugar health
• Prevents muscle cramps
• Regulates the body's water content
• Naturally promotes sleep
• Promotes strong bones
• Improves absorption of food particles through the intestinal tract

Where to buy: Salcedo Market on Saturdays
www.chlorophyllmanila.com

August 7 - The Kung-Fu Workout.. Hi-Yaaa!

Weight: 162 lbs.
Height: 5'5

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

Today was a good day to finally do that Kung-Fu workout video that I bought about 4 years ago! I bought the disc but I never got around to doing it! Maybe I tried it once but I never did it again... Too much effort! But today was THE day I completed it!!

I did pause a little bit during the workout but not exceeding a minute to catch my breath. But the overall experience was fun and i would definitely do that again!

My activities for today:

- Outdoor Jogging (for warm-up)
Time: 20 minutes

- Cardio Kung Fu Workout
Time: 45 minutes (high-impact)

- Stretching
Time: 15 minutes

I am still having a bit of palpitations. I feel that I have yet to do the complete blood tests for this but I would like to give this a month before I do. I would like to see what I will feel in a month's time of diet and exercise. I just wish this could go away because it's really annoying!

Although, I had a good sleep last night. I no longer wake up in the middle of the night breathless and as I am gasping for air.

My heels are a bit sore and are feeling tender when being pressed. I should also start looking into Mizuno running shoes for better staying power on the treadmill and on the pavement. I was told before that it also prevents sore knees. Something that I really need.

BREAKFAST
1/2 cup cooked oatmeal with milk mixed with 125g Nestle Yogurt Berry Mix

SNACK
1 mini corn cob

LUNCH
Healthy Shabu Shabu - Pork Tenderloin and Vegetable Set

SNACK
1/2 of Goolai's Pre-packed salad with Greek Vinaigrette (Lettuce, red peppers, melon seeds, olives, tomatoes)

DINNER
Dinner at Kai - Grilled Hamachi head (yes, again!)
3 pcs. soft shell crab sushi
2 pcs. Salmon Sashimi

I feel a little guilty about eating out twice today, but I did eat wisely and healthily. I will abstain in dining out tomorrow. Well, except for the baptism reception of my sister's baby... So I'll be good the rest of the day!

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 5 - Another Increase in Speed!

Weight: 162 lbs.
Height: 5'5

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

I woke up this morning aching all over! At first I thought that I might be coming down with something again, but as it turned out, it was the mattress I was sleeping on! Hahaha!

Ok... So, even before I could decide about going to the gym in the afternoon instead because my sister's kids were here, I fought it and decided to go to the gym and just go for it!! Good thing I did because this afternoon, I couldn't have gone to the gym anymore.

My activities today:

- Treadmill
Time: 29:00
Distance: 3.53k
Speed: 6.7 - 7.3
Calories Burned: 192
w/ cool down: 45minutes total

- Leg Press
Reps: 12
Sets: 2

- Rotary Calf
Reps: 15
Sets: 2

- Abdominal Workout

Woohoo!! I am so happy coz I was able to jog at 7.3! I actually surprised myself that I was able to do it because I would normally just jog at 6.5... Well, I have been increasing my speed for a few days now, so I guess I was able to up my stamina a little bit.

My menu for today:

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

SNACK
1 cup Nestle Fruit Yogurt
1 Banana

LUNCH

4 sticks Grilled Chicken Breast Satay (Recipe at the bottom)
1/2 cup brown rice
Bok Choy in Oyster Sauce and Sesame Oil

SNACK
1 cup Assorted Fresh Fruits
2 Tbsps Cottage Cheese

SNACK 2
1 cup cooked oatmeal with skim milk and tsp of honey

DINNER

Yakiniku (Chicken, Cuttlefish, and Scallops)
1/2 cup white rice
2 pcs. Uni Sushi


I honestly feel a little bit frustrated that I get hungry every hour now... I have increased my workout levels so I don't know if this play a big factor in my appetite. But, I am able to keep the hunger minimized when I drink a lot of water... But going to the bathroom to pee is getting kind of annoying and is starting to get in the way!

I can't wait to train again tomorrow!

*****

Grilled Chicken Satay Skewers Recipe

2 pcs. Chicken Breast Fillets cut into cubes
1 Fresh Lemon
4 cloves garlic, crushed
1 Tbsp. crushed ginger
1 Tbsp. Kikkoman 43% Less Salt Soy Sauce
1 Tbsp. Sesame Oil
1/2 tsp. Turmeric Powder
1 Tbsp. Cumin Powder
Barbecue sticks

In a medium sized bowl, combine all ingredients and mix well. Massage meat carefully without tearing the cubes. marinate over night. Arrange chicken cubes into barbecue sticks and grill for 3 minutes on either sides of the chicken. Serve with Satay Sauce (you can buy this in supermarkets! Just choose ones that have all natural ingredients.)

Bok Choy in Oyster Sauce and Sesame Oil Recipe


1 bunch of Bok Choy Leaves w/ Stems (You can eat a whole bunch of this... It's rich in fiber!!)
4 large crushed garlic
1 Tbsp Sesame Oil
1 Tbsp Oyster Sauce

Wash the leaves very well and lay them on a plate that would fit your steamer. Drizzle oil and oyster sauce and top with the crushed garlic. When the steamer has been steaming for 5 minutes, then you can put your veggies in. Steam for only 6 minutes. Do not overcook your veggies, you don't want soggy leaves :/

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 3 - Dealing with a sudden migraine attack

Weight: 163 lbs.
Height: 5'5

Cigarettes: 0
Alcohol: 0
Vitamins: 1,000mg Vitamin C
Other Medication: 1 Imigran 50mg.

Ugh. Today I was not in my game... I woke up perfectly fine but when I got to the gym, I was staring too long at the TV at the Cardio Theater that my eyes were seeing stars! I really thought I was going blind! So, I didn't get the maximum jog time that I was hoping to do...

Then, to make matters worse, I was thinking about the stupid eye thing that I triggered a migraine... Yes, this is the card that I was dealt with... MIGRAINE! PLUS! My back muscles had spasms that I couldn't run long too! Sigh...

So, I just went home after my cardio workout and took my migraine medicine and went straight to bed. I woke up an hour and a half later feeling refreshed but STARVING. I wanted to treat myself out so I drove to Powerplant to eat at Healthy Shabu-Shabu!! Yey!!

My activities for today:

- Treadmill
Time: 20:00
Distance 2.08k
Speed: 6.0-6.9

- Leg Press Machine
10 reps, 3 sets

Inspite of the short gym time, I was pretty satisfied with my workout. I was able to increase my speed at the gym and I was jogging continuous with it! So, that still made my workout worthwhile.

My menu for today:

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

LUNCH
Healthy Shabu-Shabu - Fish Fillet & Vegetable Set

SNACK
1/2 serving of GOOLAI pre-packed salad with Rasberry Vinaigrette (lettuce, peach, corn kernels, dried rasberries, roast chicken slices)

SNACK 2
The other half of GOOLAI pre-packed salad with Rasberry Vinaigrette (lettuce, peach, corn kernels, dried rasberries, roast chicken slices)

DINNER
Turkey Sandwich (Darn it!! Ran out of lettuce! So I piled on the tomatoes, cucumber, and onions!!)

SNACK

1 cup Assorted Fresh Fruit Cup (pomelo, apples, grapes, strawberries)