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]]> http://www.withlovefay.com/2009/08/how-much-do-you-like-this-blog/feed/ 1 http://www.withlovefay.com/2009/05/make-sure-you-get-enough/ http://www.withlovefay.com/2009/05/make-sure-you-get-enough/#comments Thu, 07 May 2009 11:33:25 +0000 Fay Hokulani http://www.withlovefay.com/?p=1046 Just a quick post about 2 key things you should remember, especially when you've started working out.

1.     Drink enough water - at least 8 glasses a day - to avoid water retention. You will see a difference in your scale as well as your skin! A little lemon juice in your water will cause more frequent urination and stop water retention. Eat food low in sodium/salt content.

2.     Small portions of meals 5-6 times a day - You could have 2 meal replacements by eating a meal replacement bar or protein shake. Make sure the portion of your meal covers the size of your two hands together. Use a smaller plate to regulate. If you skip a meal and feel like your starving by your next meal, chances are your body will be STORING FAT as you eat your next big meal. So never, ever let yourself starve. Make sure you have a good breakfast and avoid all snacks.

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BREAKFAST

2 chocolate tim tams bicuits

2 glasses of water

LUNCH

6" Subway club sandwich

2 glasses of water

red bean soup with mochi dessert from Shokudo

2 glasses of water

DINNER

1 homemade mini beef burger

brown rice with side dishes that include

omelette

tofu

sweet & sour fish

2 different types of green vegetables

1 chocolate chip pancake

1 glass of wine

Evaluation: I've been eating like a pig during the past couple of days and I feel fat. Really, really, fat. I could cry.

BREAKFAST

4 glasses of water

1 glass of orange juice

1 cup of green tea

LUNCH

half a bowl of chicken ramen noodles

2 cups of green tea

3 glasses of water

DINNER

half a bowl of chicken ramen noodles

2 cups of green tea

2 glasses of water

REPAIR

20 minutes of kickboxing workout

1 set of 100 crunches on workout ball

1 set of 10 repetitions - Bicycle crunch

1 set of 20 repetitions - Dips

*1 set = x3

Evaluation: Today started off well. But all that good start went down the drain when I decided to go to Butter Factory. Had a crazy night with some friends. Consumed too much, too much alcohol. No mixers though!

Better drink PLENTY of water tomorrow!

*     *     *     *     *

BREAKFAST

1 glass of ice water

LUNCH

Smoked salmon salad at Beviamo

2 cups of hot green tea

3 glasses of water

SNACK

1 Mcdonalds' apple pie

1 spicy snack wrap from Mcdonalds'

A bottle of Evian

DINNER

1 small bowl of rice with sardines

Green beans soup with tofu (with coconut milk)

REPAIR

10 minutes of running on the treadmill

20 minutes on the elliptical machine

3 sets of 100 crunches on the workout ball

EVALUATION: I skipped breakfast and had a bit of Mcdonalds because I was at the movies today to catch My Bloody Valentine on 3D.

May I just quickly add that... I hate adding junk food to my food diary and having to sharing it with you. This is not how I'm supposed to eat, especially on a weekday. Shame on me! However, I do feel better about today than yesterday because today, I went to the gym. After a long 3 day break.

Normally, I'd run for 30 minutes on the treadmill with 3% inclination & 8.0 speed and then 15 minutes on the elliptical machine or the rowing machine... But today I ran out of breath and my lips were drying out because I had skipped breakfast and did not drink enough water before my workout.

It is important to hydrate your body and drink plenty water first thing in the morning and wait half an hour before drinking coffee or having your breakfast. Not only does it jump start your metabolism and gives you more energy for a better concentration at work, remember that while you are asleep, your body is eliminating all the toxins and waste from your body and it keeping your body hydrated plays a big part in this process. Also remember that while you have just went 6 - 8 hours without water and while you were in lala-land and having a good rest, your body is STILL working and using up energy.

A glass of orange juice or isotonic water is the ultimate quick fix for a dehydrated body in the morning or after the workout. But bear in mind how many grams of sugar it contains. Remember when I told you I had diarrhea? That was the worst thing. My body became so dehydrated and the doctor prescribed me a few sachets of isotonic drink powder and charcoal tablets. While it helped tremendously, I personally didn't like the drink.

So please, remember to drink enough water!

It is also common that many people have lost their sense of thirst and mistake it for hunger. Drinking a glass of water will usually greatly reduce any false hunger pangs. My best advice is to drink a glass of cold water before any meal or snacks.

BREAKFAST

A bowl of banana nut crunch with soy milk

1 glass of ice water

LUNCH

Smoked salmon sandwich

1 glass of orange juice

DINNER
A plate of brown rice with some side dishes:

- tofu

- 2 selections of fish (steamed fish and sweet & sour)

-  2 different types of mixed vegetables

1 glass of red wine

REPAIR

-

EVALUATION: Sunday dinner is always the best because Andrew's mum, Valarie, loves healthy food so the we can always expect a good dinner without that guilty feeling

Going to the gym tomorrow, so I'm looking forward to feeling better...

"I was up at noon today!"

BREAKFAST/LUNCH

2 pieces of french toast

1 glass of orange juice

LUNCH

Half a slice of Mexicana pizza

Half a glass of diet coke

2 glasses of water

DINNER

Spaghetti & fries

2 glasses of chamapgne

1 mojito

2 jagerbombs

2 shots of je-ne-sais-pas

REPAIR

-

Evaluation: I was up so late today, I didn't even realize it until I checked the time on my phone. The curtains in my bedroom does not let any light in and I'd usually leave the curtains at the far end of the room drawn so I'll know when when the sun rises in the morning but I had totally forgotten to do it last night. I am not very fond of waking up late because it sort of feels like I've wasted the day... and because I loooove breakfast. It didn't stop me today though, because I had lunch an hour after breakfast

Going out tonight, so I am very likely to have a couple of drinks with my girlfriends...

*     *     *     *     *

UPDATE: I did very bad last night, I don't do that often and I haven't been to the gym for 3 days. OH!

Am I making a mistake sharing my food diary?

Here is how the food diary works: You group your food intake into meals such as Breakfast, Lunch, Snacks, Dinner and Miscellanous Damage. You could also group damage with snacks. With damage comes Repair. What did you DO today? Take the stairs? Go to the gym? Run outdoors? Walk the dog? All the energy consuming chores or exercise you do will be grouped into repair. You will be surprised how addictive logging your food diary will be and realize that you'll squirm everytime you have to add something into the damage section.

I will logging my Food Diary online so now you can always look forward to a blog entry EVERYDAY! Let's start.

*     *     *     *     *

BREAKFAST

2 pieces of French Toast

1 glass of orange juice

1 glass of water

LUNCH

1 glass of orange juice

1 banana

1 glass of water

SNACKS

-

DINNER

1 glass of white wine

3 apple martinis

Half a plate of Pattaya Rice

1 Horlicks Dinosaur

REPAIR

-

Evaluation: I was out last night to  an exclusive invite to Epitome of Music at Swissotel The Stamford, Helipad, where my girls and I had a glass of white wine before proceeding to New Asia Bar for martinis and cosmos. I did not eat anything for lunch so I was buzzed faster than you can say cosmopolitan. It was a beautiful crowd at the event but with a number of men in their 30s and 40s. The music was fantastic though, DJ Stefano Willow sure is the creme de la creme of Switzerland and boy, did he pump the crowd. I would like to add that I was on the dancefloor vigorously dancing but that's just how guilty I am that I didn't do very well today.

With love, Fay Hokulani

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