week 1, day 3

8:00 a.m      119       1. large nes        nothing             5ug shot + provigil
                              2.  large nes


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week 1, day 2

7:15 a.m.      159    1. large nes           nothing            5ug shot + provigil
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12:30 p.m.    123    1. large nes           nothing            all morning meds + 1.5
                            2. 3 bread
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4:30 p.m.     107     1. large nes          nothing            5ug shot + copaxone

week 1, day 1 --- sunday, may 30, 2010

YAY !!! i weighed-in this morning at the clinic and i'm already down 2 kilos !!! :-))) HAPPY DANCE for me :-)))

TODAY'S WEIGHT: 122 kilos
GOAL FOR JUNE 28: 120 kilos

anyways, here's the program for today:

food:

meal #1: smoked salmon and cream cheese sandwich using whole grain bread, garden salad with lite dressing.

meal #2: large fruit and protein powder smoothie

meal #3: 2 hard-boiled eggs, 1/2 cup rice, some fresh veggies

meal #4: large fruit and protein powder smoothie


fitness:

** 1 15-minute power walk
** stretches
** upper body weights
** extra walking when out doing errands

activities:

** today, nothing much. just getting stuff done. organizing the medicine boxes, organizing the yarn boxes, etc.

upward and onward !!! :-)

week 2, day 1 -- mon, feb 8th

food for the day:

meal #1 -- 2 fried eggs, 1 humus sandwich, large green tea.

meal #2 -- smoothie

meal #3 -- whole wheat pasta with homemade sauce

meal #4 -- 1/2 smoothie.


exercise for the day:

** 30 minutes of yoga. -- done.
** 30 minutes of physical therapy. -- done.
** extra stretches during the day. -- done.


activites for the day:

** work only on Racheli's birthday scarf. -- ha! got tired of only knitting so i started another crocheted scarf. i'm super pathetic.


onward and upward !! :-)

week 1, day 4 -- thurs, feb 4th

food for the day:

meal #1 -- 2 humus sandwiches, using lite 100% whole grain bread. large green tea. 15 almonds.

meal #2 -- smoothie

meal #3 -- chicken and vegetable soup with matzo balls. (again)

meal #4 -- smoothie. this is becoming more difficult for me to have. i'm just not that hungry at the end of the day. maybe i'll do a 1/2 smoothie.


exercise for the day:

** 30 minutes of yoga -- nope. didn't feel well.
** various PT exercises to release the knitting-related muscles.-- nope. didn't feel well.


activites for the day:

** work on 2 new scarves. -- done.
** work on new hat -- done.


onward and upward !! :-)

week 1, day 3 -- wed, feb. 3

food for the day:

meal #1 -- 1 cup steel-cut oatmeal with 1/2 cup skim milk, dab of butter, pinch of ground cinnamon, 6oz cottage cheese, 5 dates, large green tea

meal #2 -- smoothie

meal #3 -- chicken and vegetable soup with matzo balls.

meal #4 -- smoothie -- it's getting difficult to eat this later in the day. will now try for 1/2 serving.


exercise for the day:

** 30 minute walk outside. -- done.
** stretches for release of shoulder-area muscles -- done.


activites for the day:

** work on 2 new scarves. -- done.
** work on baby blanket. -- nope. started a hat instead.


onward and upward !! :-)

week 6, day 4 (wednesday, december 10)

food plan:

meal #1 -- 1 cup steel-cut oatmeal w/skim milk, 6oz cottage cheese, 15 almonds, 1 large cup of green tea

meal #2 -- tuna salad sandwich with cucumber slices on lite whole wheat bread, garden salad

meal #3 -- smoothie: 1 banana, 1 apple, 1 pear, 1 cup skim milk, 2 scoops protein powder

meal #4 -- 5oz grilled chicken breast, 1 large grilled sweet red pepper, 2 slices lite whole wheat bread, 1 tlb. lite cream cheese


fitness plan:

** 30 minutes on the treadmill
** stretches
** 30 laps in the warm pool

onward and upward !!! :-)

week 6, day 1 (sunday dec 7th)

uugghhh.... am i tired or what? it's not MS Fatigue. it's only going to bed late and waking up too early. then the workout wiped me out. food is good, but a bit sporatic.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

food is as follows:

meal #1: 2 cups branflakes, 1 cup skim milk, banana, 15 almonds

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: 2 small whole wheat pizzas with soy milk cheese, lots of grilled veggies for toppings

meal #4: smoothie

fitness plan for the day:

** 30 minutes on the treadmill
** stretches
** upper body weight training
** stretches
** 20 laps in the pool

onward and upward !! :-)

week 5, day 5 (thursday, december 4, 2008)

Baruch HaShem, a very good day :-)

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food is as follows:

meal #1: 2 cups branflakes, 1 cup skim milk, banana, 15 almonds, large cup of green tea

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: 2 small wraps: whole wheat tortilla, grilled chicken breast, veggies, large cup of green tea

meal #4: smoothie

fitness plan for the day:

** 30 minutes on the treadmill
** stretches
** upper body weight training
** stretches
** 20 laps in the pool

onward and upward !!! :-)

week 4, day 5

oh Lordy.... did i have a great time at the shopping center, or WHAT ?!?!?!? i did the supermarket thing all by myself YAY !! i almost passed out at one point, but i didn't, so it was all a very good thing. then i just went from store to store, getting in some good quality time with old friends that have had shops in the center for over 10 years. it was SO wonderful talking with everyone i'm going to try to do this every few months. i also have a whole new bunch of new store owners to get to know at the new mall. all of these people are also potential clients for advertising on ourmodiin food has been great today. i *did* buy myself some Kabukim and i'm going to give myself a nice treat.

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food is as follows:

meal #1: 1 cup steel-cut oatmeal with 1/2 cup skim milk, 6oz skim cottage cheese, 5 dates, 15 almonds.

meal #2: smoothie

meal #3: LARGE bowl of lentil soup. nuf said.

meal #4: smoothie


fitness plan is as follows:

** many errands at the local shopping center :-)

onward and upward !!! :-)

week 4, day 4

a very good day. nothing more to add ;- )

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ssshhhh.... don't say a word. this is the farthest i've gotten on the 12-week challenge so far this year. i'm NOT going to blow it by saying anything other than THANK YOU GOD !!

food is as follows:

meal #1 -- 1 cup steel-cut oalmeal, 1/2 cup skim milk, pat of yummie butter, 6oz 3% cottage cheese, 15 almonds, 5 dates, large cup of green tea

meal #2 -- smoothie; 1 pear, 1 banana, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3 -- large bowl of lentil soup: green lentils, chicken breast, brocoli, green cabbage, 2 slices lite whole grain bread

meal #4 -- smoothie


fitness plan is as follows:

** 30 minutes on the treadmill
** stretches
** 30 laps in the pool

onward and upward !!! :-)

week 4, day 3 (already?)

okay, so i'm a *bit* sore now from the workout today... no biggie. i'll be fine in the morning, right? i'll be doing the easier workout tomorrow, so i should be okay. food is very good. i'm just waiting to weigh-in on sunday when i go to the clinic.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

food is as follows:

meal #1: 2 fried eggs, 2 slices lite whole wheat bread, 1 tlb lite cream cheese, 1 cup skim milk/1 scoop protein powder, 1 pear

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: 1-1/2 cups whole wheat pasta, 1 cup homemade sauce, garden salad

meal #4: smoothie


here is the fitness plan for the day:

** 30 minutes on the treadmill
** stretches
** lower body weight training
** stretches
** 20 - 30 laps in the pool

onward and upward !!! :-)

week 4, day 2

the food plan is as follows:

meal #1: omlette (4 eggwhites + 1 whole egg), steel-cut oatmeal, 1/2 cup skim milk, 3 dates

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1/2 cup skim milk, 2 scoops protein powder

meal #3: stir-fry with 4oz chicken breast, all kinds of vegetables, 1 cup brown rice

meal #4: smoothie


the fitness plan is as follows:

* 20 minutes on the treadmill
* stretches
* 25- 30 laps in the pool

onward and upward !! :-)

week 3, day 4

food is as follows:

meal #1: omlette with 4 eggwhites + 1 whole egg, 1 cup cooked oatmeal, 1/2 cup skim milk, 15 almonds, 5 small dates, large cup of green tea

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: 1 cup whole wheat pasta, 1/2 cup home-made meat sauce, garden salad

meal #4: smoothie


here is the fitness plan for the day:

* 30 minutes on the treadmill
* some stretches
* 25 laps in the pool -- yeah, baby :-)))

week 2, day 4

i had a wonderful workout !! i walked 30 minutes on the treadmill, still at a very slow pace. i was able to catch the last 1/2 hour of a good movie and it kept me going. i had cramps in my legs and feet, again, when swimming. i have to get some meds for this horrible problem. tomorrow is my last day at the gym for this weeek.

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food is as follows:

meal #1: omlette (4 eggwhites + 1 whole egg), steel-cut oatmeal, 1/2 cup skim milk, 3 dates

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: tuna sandwich with 2 slices of lite whole wheat bread, 4oz water-packed tuna, a tad of mayonnaise to hold the tuna together, garden vegetable salad

meal #4: smoothie


fitness plan for the day:

** 20-30 minutes on the treadmill (at a very slow pace)
** stretches on the cool stretcher
** 30 laps in the pool

onward and upward !!! :-)

week 2, day 1 (finally going to the gym) Sun, Nov 9th

uuummm.... i didn't make it to the gym :-( i didn't notice what time it was and it was late when i did notice. oh well, tomorrow is a new day :-)

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food is as follows:

meal #1: omlette with 5 eggwhites + 1 yolk, 1 cup cooked oatmeal, 4 dates

meal #2: smoothie -- 1 banana, 1 pear, 1 apple, 1 cup skim milk, 2 scoops protein powder

meal #3: 5 oz roasted chicken, 1-1/2 cup roasted vegetables, 1/2 cup brown rice

meal #4: smoothie

fitness plan for the day:

** 20-30 minutes on the treadmill (at a very slow pace)
** stretches on the cool stretcher
** upper body weights
** stretches on the cool stretcher
** 20 laps in the pool, oh yeah !!!

onward and upward !! :-)