Jacob's Health Journal

Day 25

2007-10-09T02:14:49Z

So... I missed posting the last few days and put up post for those days just tonight. In other news yesterday was the last day of my detox, so I am now adding back in different foods. I chose to go with gluten first, and did have some wheat today,,, may have some tomorrow too and see how that goes.

Exercise:
Cardio: recumnat
Weights: upper body

Food:
Snack - Grapefruit
Breakfast - Terriaki rice bowl (gluten & dairy free), granny smith apple
Lunch - Grilled chicken breast with peach salsa
Dinner - Amy's cheese-less pizza (no dairy, contains gluten), home fires

Day 24

2007-10-09T02:07:51Z

Exercise:
None

Day 23

2007-10-09T02:06:25Z

Exercise:
None

Day 22

2007-10-09T02:04:28Z

Well it's another week. First, I must post that I've been a bit busy the last few days (this was supposed to be posted Friday) Never fear, I took photos and stayed with my exercise and food program (although I don't remember what I've eaten. I'll need to try to be a little more diligent in that respect.

Exercise:
Cardio: 40 min Eliptical
Weights: upper body

Day 21

2007-10-05T01:54:05Z

Post for Thursday October 4th

Exercise today:
Cardio: 40min recumbent
weights: lower body

Food Today:
Water - 34oz

Breakfast - 9:30 am ---> organic peach
Snack - 11:00 am ---->Organic chips and salsa
Lunch - 2:30 pm--->Burritos (teff tortillas, natural ground bison, avocado, onion, organic refried beans, organic lettuce, organic salsa)
Dinner - 7:30 pm ----> Frozen dinner (Annie's indan something - organic, gluten and dairy free), natural potato chips

Day 20

2007-10-05T01:49:42Z

Post for Wednesday October 4th
Exercise today:
Cardio: 40min eliptical
weights: upper body

(forgot to keep track of food)

Dragon bowl recipe (with dressing)

2007-10-03T23:01:21Z

Here's a recipe I've had a few times and really like. It's healthy, quick and tasty. I got it from The Garden of Vegan which by the way is a really awesome cookbook.

Dragon Bowl

Ingredients:

1 Cup uncooked brown rice
2 Cups kale, chopped
2 medium carrots, grated
2 green onions, chopped
½ lb firm tofu, cubed

Diections:

Cook rice in pot (or rice cooker) large enough for some stuff to go in at the top
When rice is done turn off heat, put rest of ingredients on top and cover lid for 5 minutes
Top with some salad dressing and serve.

This dressing was really good with it (also in the same book)

Sarah & Tanya's You-Must-Make-This Dressing

Ingredients:

1 stalk green onion, chopped
2 cloves garlic, minced
2 Tbsp maple syrup (the real stuff)
4 Tbsp apple cider vinegar
1 tsp Dijon mustard
1 tsp fresh chives
1 tsp fresh dill
1 tsp fresh parsley
½ Cup olive oil
½ tsp salt

Directions:

Blend in a blender until smooth

Day 19

2007-10-03T19:32:23Z

Post for Tuesday October 3rd 2007

Exercise today:
Cardio: 40min recumbent
weights: lower body

Food Today:
Water - 68oz

Breakfast - 4:30 am ---> organic banana
Lunch - 11:00 pm ---->Leftover Dragon Bowl
Snack - 12:00 pm--->organic apple
Snack - 3:00 pm ---->organic corn chips and salsa
Dinner - 7:30 pm ----> Nutty Pasta (organic almonds,organic zucchini, organic tomatoes, scallions, garlic, olive oil, rice noodles)

Day 18

2007-10-02T19:03:04Z

Updated a day late here, I guess I seem o be choosing sleep over timely posing. No matter.

Exercise today:
Cardio: 40min eliptical
weights: upper body

Food Today:
Water - 68oz

Breakfast - 4:30 am ---> Organic Grapefruit
Snack - 9:00 am--->Leftover soup
Snack - 11:00 Organic banana
Lunch - 1:30 pm ---->Leftover Spaghetti squash
Dinner - 6:30 pm ----> Dragon bowl (brown rice & veggies with dressing)

Day 17

2007-10-01T02:38:32Z

Didn't remember to track how much water I drank today. Also didn't really have snacks, wasn't really hungry, probably because of yesterdays fiasco.

Exercise today:
None

Food Today:
Water - ?
Breakfast - 9:30 am ---> Berry Smoothie
Lunch - 12:30 pm ---->Nacho's (same as before)
Dinner - 7:30 pm ----> Spaghetti squash with organic pasta sauce

Upper Body

2007-09-30T21:30:13Z

Ok. So to continue in the same vain as before with my stretches... Here is the weight routine I do for upper body. Again I am going to post links to the exercises. (I do have the advantage of having a few weight machines at my gym, so currently I am taking advantage of them)

Chest (Pectoralis Major, Sternal) - Chest Press
Chest (Pectoralis Major, Clavicular) - Incline Chest Press
General Back - Seated High Row (not the exact machine I have, but close)
Anterior Deltoid - Shoulder Press
Lateral Deltoid - Upright Row
Tricepts - Triceps Extension
Bicepts - Curl

(There is also one exercise I can't find on the site that I do, it is with a machine it basically works the trapezius and lats)

Day 16

2007-09-30T20:42:27Z

Had a really bad eating day today (this is actually Saturdays post). My wife and I went out to go shopping and ended up somewhat stranded across town for several hours. We thought of eating out somewhere, but everything would have been either seriously breaking our diets or an expensive compromise. So when we got home I ate a huge meal and wasn't really hungry latter that night.

Exercise today:
None

Food Today:
Water - ?

Breakfast - 9:30 am ---> Organic brown basmati rice, organic soy milk (unsweetened), almond butter
Lunch - 3:30 pm ---->Organic grapefruit, Quinoa Pasta and organic pasta sauce

Stretches

2007-09-30T01:20:46Z

Thought I would start posting what exactly I am doing, so these are the stretches that I do every time I work out. I do them twice; first after a short warmup and before my cardio. I do them again after my cardio and before lifting weights. It does take some time, but I feel that it saves me a lot of sore muscles, and I hear it can improve muscle growth as well.

(the links are to descriptions of the exercise on ExRx.net, which is where I find most all of my weight training exercices)

Upper body
Pectoralis Major, Sternal - Behind Head, Straight arm
Pectoralis Minor - Doorway Modified Chest
Back - Fixed Bar
Latissimus Dorsi & Teres Major - Bent-over, Seated Side Reach
Anterior Deltoid - Doorway (delt), Lying
Posterior Deltoid - Rear Deltoid
Tricepts - Overhead
Bicepts - Doorway (bicept), Standing

Lower Body
Quadricepts - Standing
Hamstrings - Standing , Single Leg (Bench), Seated, Single Leg, Lying
Calfs - Floor Board Straight Leg
Abs - Lying (Prone)
Obliques - Pretzel

Day 15

2007-09-30T00:35:27Z

Well that week went by really fast! Just plugging along. A few of my co-workers have told me this week that they have noticed that I have lost a good amount of weight. That is always very inspiring to hear. I think I might change my weight lifting routine in a week or two, just because I've been doing the same thing the whole time.

Starting Weight: 218 Pounds
Current Weight: 209 Pounds
Exercise today:
Cardio: 40min eliptical
weights: upper body

Food Today:
Water - 68oz

Breakfast - 4:30 am ---> Organic apple
Snack - 9:00 am---> Organic apple & nuts
Snack - Leftover soup & a banana
Lunch - 1:30 pm ---->Annie's Black bean Encheladas (organic, gluten & dairy free)
Dinner - 6:30 pm ----> Pasta (peene rice noodles, organic pasta sauce)

Day 14

2007-09-30T00:21:44Z

Exercise today:
Cardio: 40min recumbant
weights: lower body

Day 13

2007-09-30T00:19:12Z

(Yeah, so I got a bit busy and could post for a few days. I don't really remember what I ate so I think it would be a bit silly to make things up. I feel confident in saying I didn't eat any processed foods, gluten, or dairy. I also managed to get a good amount of snacks in. I do know I haven't been keeping up on drinking enough water and really need to concentrate on that So the next few days I am not going to post the food I ate)

Exercise today:
Cardio: 40min recumbant
weights: upper body

Day 12

2007-09-26T16:02:02Z

(Sorry day late, had an odd work scedual)

I've been following this ultrametabolism diet pretty strickly for a little more than a week now (I don't think I had gotten around to posting much about that). Bassically right now in the detox phase of the diet, aside from normal restrictions such as no refined sugar, white flour, HFCS, trans fats, and bassically prossesed foods I am also not eating anything with gluten, dairy or eggs in them. Yesterday Audrey and I noticed that my skin is smooth, I have had these rough bumps on my arms, legs and other places since I can remember, and they are dissappearing now. So I went online and found out that I probably have Keratosis pilaris, which is a hereditary skin disorder. I read more and found that some people find that removing dairy and or gluten from their diets can reduce or cure the symptoms. So I have been spending all day touching my arms a lot because I am not used to them being smooth.

Exercise today:
Cardio: 40min eliptical
weights: lower body

Food Today:
Water - 136oz

Breakfast - 9:00 am ---> Berry smothie (same as before)
Snack - 12:00 pm---> Organic apple & nuts
Lunch - 1:30 pm ----> leftover dhal & rice
Snack - 3:30 pm --->raw vegies & olive tapenade
Dinner - 6:30 pm ---->Annie's Blackbean Encheladas (organic, gluten & dairy free), Organic corn chips and natural salsa

Day 11

2007-09-25T01:17:03Z

Exercise today:
Cardio: 40min recumbant bike
weights: upper body

Food Today:
Water - 136oz

Breakfast - 4:15 am ---> Grapefruit

Snack - 7:00 am---> Organic apple
Snack - 9:00 am ----> raw vegies & olive tapenade

Snack - 12:30 pm --->Orangic Peach, Organic Nuts

lunch - 1:30 pm ----> Ate out at vegan cafe downtown. Chef salad [greens, tomato, cucumber, goddes dressing, alpalpha sprouts, tofu, soy cheese]

Snack - 6:30 ----> Organic corn chips and natural salsa

Dinner - 6:45pm -----> Leftover Dhal.

Day 10

2007-09-25T01:03:59Z

First off, meant to post on Sunday night but it got really late and I thought sleep was a bit more important. So here is the post now:

Exercise today:
Nope....It's god's day?

Food Today:
Water - 70oz (yeah, need to drink more)

Breakfast - 4:15 am ---> Berry Smoothie [flax seed, mixed organic berries, unsweetened organic soy milk, organic soy yogurt]

Snack - 9:00 am ----> peach and Nuts [almonds, pumpkin seeds, sunflower seeds, macadamia (1/4 cup total)]

Lunch - 1:00 pm --->bean & avacado burritos (organic avocado, organic refried beans, organic baby greens, organic onions, tomatos, salsa)

Snack - 2:00 pm ----> organic coco nibs, organic nuts

Dinner - 7:00pm -----> Dahl [lentils, coconut milk, organic onions, organic garlic, organic ginger, brown basmati]

Day 9

2007-09-23T02:24:39Z

Exercise today:
Talked to someone and I think I may be exercising a bit much, so I went back to not working out on weekends. I'll have to research more.

Food Today:
Water - 70oz (didn't drink as much as I wanted to)

Breakfast - 4:15 am ---> Berry Smoothie [flax seed, mixed organic berries, unsweetened organic soy milk, organic soy yogurt]

Snack - 7:00 am---> Amaranth apple walnut hot cereal [Amaranth, Organic apple, organic unsweetened soy milk, walnuts]
Snack - 9:00 am ----> Papaya and Nuts [almonds, pumpkin seeds, sunflower seeds (1/4 cup total)]

Lunch - 1:00 pm --->leftover chili & Leftover Asian Bean salad

Snack - 2:00 pm ----> organic dark chocolate (85%) small piece, organic cashews

Dinner - 7:00pm -----> Annie's black bean enchiladas [gluten free/dairy free certified organic], organic blue corn chips, natural green chili

Day 8

2007-09-22T02:01:29Z

Alright. So I've reach the one week mark! Hazza!! First off I have to say I am really proud of how far I've gone in a week. I can notice a difference when looking at some of the pictures side by side. I definitely feel a big difference.

So for the weigh in, looks like I lost about three pounds, which is astounding to me.

Starting Weight: 218 Pounds
Current Weight: 215 Pounds

So things that have changed through the week....

I am starting to try a diet based more on whole foods, so right now I am trying to remove white flour, processed foods and the like from my diet. I have plans to start the diet outlined in a book I recently read (UltraMetabolism) which is basically a whole food diet, but am kinda easing into it this week (their is talk of a party that includes hotwings with a friend of mine, that I may end up attending). I have been having some headaches as of late and some minor problems with hemorrhoids flaring up, so I have increased my water intake (I think I'll include how much I drink per day in my food listing) and also am taking some psylium husks to increase the amount of fiber I am taking per day. I hope to write a review of the book I just finished reading on here and post a more detailed description of my workout routine this week.

Exercise today:
Cardio: 40 min Recumbent bike
Weights: upper body

Food Today:
Water - 170oz

Breakfast - 4:15 am ---> Amaranth apple walnut hot cereal [Amaranth, Organic apple, organic unsweetened soy milk, organic walnuts]

Snack - 7:00 am---> Bit of leftover chili (less than 1/4 cup)

Snack - 9:00 am ----> Papaya and Nuts [almonds, pumpkin seeds, sunflower seeds (1/4 cup toltal)]

Lunch - 1:00 pm --->Asian Bean salad [organic Tahini, snow peas, organic lemon juice, organic adzuki beans, organic baby spinach, bean sprouts]

Snack - 2:00 pm ----> organic dark chocolate (70%) small piece

Snack - 3:15 pm -----> Half an organic Avocado and organic lemmon juice

Dinner - 7:00pm -----> Pan seared Wild Caught salmon (small fillet ~4oz), Roasted organic Sweet potatoes [Seasonings: organic garlic and organic fresh picked Rosemary], Sauted green beans and bell pepper [Seasonings: Sesame oil, Sesame seeds, ginger, scallion, Soashing wine]

Day 7

2007-09-21T02:13:23Z

Exercise today:
Cardio: 40 min eliptical
Weights: lower body

Food Today:

Breakfast - 7:30 am ---> Omelet [2 organic eggs, onion, organic carrot, organic baby-bella mushrooms, yellow squash, scallions, organic extra virgin olive oil], half an organic gala apple

Lunch - 12:40 pm ---> Nachos [organic blue corn tortilla chips, avocado, "smart chicken" chicken breast, olives, organic Beans (black, kidney, pinto), orange bell pepper, organic sweet corn, natural salsa, nutritional yeast sauce]

Snack - 3:00 pm ----> Slice of fresh organic pineapple, 1/4 cup brazil nuts

Dinner - 7:00pm -----> Stir fry [brown rice, snow peas, orange bell pepper, scallions, yellow squash, soy sauce, black vinegar, sesame oil]

Day 6

2007-09-20T03:23:54Z

Exercise today:
Cardio: 40 min eliptical
Weights: upper body

Food Today:

Breakfast - 10:00 am ---> Omelet [2 organic eggs, onion, organic carrot, organic baby-bella mushrooms, scallions, organic extra virgin olive oil], small salad [organic baby mixed greens, tomato, Annie's green garlic dressing.]

Lunch - 2:00 pm ---> My homemade chili [organic beans, organic mushrooms, organic bell pepper, organic onions, Jalapeno, TVP, spices and stuff majority organic] with some organic whole wheat crackers.

Dinner - 7:00pm ----->Nachos [organic blue corn tortilla chips, avocado, "smart chicken" chicken breast, olives, organic Beans (black, kidney, pinto), orange bell pepper, natural salsa, nutritional yeast sauce]

Day 5

2007-09-19T01:31:03Z

Exercise today:
Cardio: 40 min eliptical
Weights: lower body

Food Today:
Snack - 7:45 am ---> 1/2 piece banana bread

Breakfast - 8:45 am ---> My homemade chili [organic beans, organic mushrooms, organic bell pepper, organic onions, Jalapeno, TVP, spices and stuff majority organic] with some cheddar cheese and organic whole wheat crackers.

Lunch - 1:30 pm ---> Ate at work (again): Garden burger [with low-fat chipotle mayo, tomatoes, roasted onions, cheese, lettuce on ciabatta bread] and Watermellon

Dinner - 7:00pm ----->Ate out at Gem of india. Had tandori chicken [chicken with spices, onions and peppers, tomatoes, cucumber and spiced yogert] & Nann bread

Day 4

2007-09-18T02:02:16Z

Exercise today:
Cardio: 40 min recumbent
Weights: upper body

Food Today:
Snack - 4:45 am ---> Grapefruit

Breakfast - 8:45 am ---> Ate at work (again): Garden burger [with low-fat chipotle mayo, tomatoes, roasted onions, cheese, lettuce on ciabatta bread] and pita chips, with artichoke dip [dip had light mayo and cream cheese as well as Parmesan in it]

Lunch - 1:00 pm ---> Chili (yovonne made it, basic red chili with ground beef, cheddar cheese and sour cream)

Snack - 6:30 pm ----> Slice of "Amy's no cheese pizza"

Dinner - 8:00pm -----> My homemade chili [organic beans, organic mushrooms, organic bell pepper, organic onions, Jalapeno, TVP, spices and stuff majority organic] with some organic yogurt (2%), cheddar cheese, scallions and organic whole wheat crackers.