Monday for Mishka

Breakfast

Onion bagel w/lite cream cheese
Coffee w/sugar and milk

Exercise

Walking 2 miles
Lunges 3 sets of 20 (10 each leg)

Lunch

Can of tuna w/relish and 1 tbs of mayo
Small handful of peanuts
Iced tea

Exercise

20 minutes on recumbant bike
10 minutes walking to and from gym
20 minutes weightlifting shoulders

Dinner

Pineapple curry w/chicken
Steamed jasmine rice
Water
4 strawberries
1/2 cucumber
1/2 tomato

Sunday for Mishka

Breakfast

Cereal w/milk

Lunch

Onion bagel w/cheddar and turkey
5 tortilla chips
Iced tea

Snack

Powerbar

Exercise

Soccer for 40 minutes

Dinner

6 roasted drummettes
1 cup of red potato salad
1/2 apple
4 strawberries
10 blueberries
1/4 cantaloupe
Water w/a bit of gatorade in it.

Saturday for Mishka

Breakfast

Cereal w/milk
Water

Exericse

30 minutes jogging/walking intervals
30 minutes of weight lifting backs, and abs

Lunch

Rice w/left over stirfried veggies
Iced tea

Exercise

30 minutes hitting golf balls at driving range
4.5 hours of golfing 18 holes

Snack

1 can of Pepsi
1/2 Powerbar

Dinner

5 pieces of sushi
4 pieces of veggie tempura
1/2 order of a calamari
2 rolls
2 cups of ocha (green tea)
Water

Friday for Mishka

Breakfast

Cereal w/milk
Mocha from Starbucks
Blueberry muffin

Lunch

Nan w/artichoke dip
Sweet tea
3 bites of seafood pasta
Water

Dinner

Bratwurst sandwich w/saurkraut
Potato salad
Water

Wednesday for Mishka

Exercise

Walking 1 mile

Lunch

Filet Mignon
Fried rice
Stirfried carrots
Sweet tea

Dinner

Ham/Cheddar wrap w/veggies
Tortilla chips
Salsa
OJ w/spiced rum

Snack

4 kisses
4 strawberries

Tuesday for Mishka

Breakfast

Cereal /milk
Banana
Iced Tea

Exercise

4 miles of walking (1 hour)

Lunch

Tortilla chips w/venison and veggies
Iced Tea

Exercise

10 minutes running to gym
1 hour lifting weights chests, triceps and abs.

Dinner

Stirfried veggies w/chicken
Steamed jasmine rice
Handful of cashews
OJ w/spiced rum

Mishka's Monday

Breakfast

Small onion bagel w/lite cream cheese, tomato and red onion
Iced tea

Exercise

18 holes of golf
15 minutes at driving range

Lunch

Ham and cheddar sandwich on multigrain bread
4 tortilla chips
Water

Dinner

1 serving of tortilla chips
1 serving of mozzarella cheese
Veggies
1 serving of taco meat made from venison
Milk
Strawberries w/tsp sugar
Lettuce w/honey dijon dressing
OJ w/spiced rum

Score a Free Checkup

Before you hit the beach this year, get a skin cancer check by a dermatologist - you can do it for free at various screenings held throughout the US every year.The private exams take place in malls, offices, and other locations; visit this link to find a location near you.

Sunday for Mishka

Breakfast

Omelet w/veggies
2 slices of multigrain toast
Iced coffee w/milk

Exercise

Yardwork and housework 2 hours

Lunch

Nachos w/venison and veggies
Iced Tea

Exercise

Hitting golf balls for 1 hour

Dinner

Grilled chicken on salad w/honey dijon dressing
Cranberry/OJ w/spiced rum drink

Saturday for Mishka

Breakfast

Cereal w/milk
Water

Lunch

Ham and cheddar sandwich on multigrain bread
1/2 Fuji apple
5 strawberries
1/2 tsp sugar
1 serving of tortilla chips
1 serving of Green Verde Salsa

Exercise

House and yard work for 5 hours
Hitting golf balls for 1 hour

Dinner

1 medium burrito w/veggies and venison
1 Miller Lite beer
Water w/1 cup of gatorade

Gourmet Chips

"If you going to indulge, do it right - with top-of-the-line, crispy, crunchy, perfectly salted potato chips, not a bag of greasy crumbs. All our picks have little or no bad fat and taste nearly indistinguishable from full-fat munchies.

Kettle Bakes Potato Chips - Made from whole sliced potatoes, this new line tastes far superior to the average baked chip (and disappeared from the office within minutes).

Terra Blues - While not expressly a 'better-for-you' brand, these relatively low-fat, thickly cut chips made from exotic blue potatoes provide a substantial crunch.

Michael Season's Reduced Fat Honey Barbeque - Thin and crispy with a light, smoky, backyard barbeque flavor, these chips are fried, but in heart healthy peanut oil."

From Fitness Magazine, May 2006.

Friday for Mishka

Breakfast

Cereal w/milk
Water

Lunch

1 pork cutlet
6 pieces of sushi
Stirfried veggies
1/2 cup of steamed white rice
10 pieces of edaname
Ocha
Sweet tea

Exercise

Strolling 2 hours

Dinner

Mushroom and cheese filled tortellini
Pesto sauce
Sliced baguette
Water w/gatorade

Drink To Your Health

"Red wine isn't the only disease-fighting drink on the bar menu: Researchers at the University of Massachusetts at Dartmouth have discovered a new compound in cranberries (the juice of which is a main ingredient in a cosmopolitan cocktail) that inhibits the growth and spread of cancer cells. Bonus: The compound may be most active in alcohol. Just stick to one cocktail - other research shows that consuming more than two drinks per day is linked with an increased risk of cancer."

From Fitness Magazine, May 2006.

Thursday for Mishka

Breakfast

Asiago bagel w/low fat sundried tomato cream cheese
Slice of sundried tomato/basil bread
Mocha
Milk

Exercise

Walking about 1 mile

Dinner

Spagetti sauce w/ turkey meatballs on organic whole wheat noodles
Salad w/honey dijon dressing
Milk

Exercise Your Mind

"A daily 30-minute walk or a one-mile run may be enough to keep your mind strong for years to come. According to a new study at the University of Florida, regular light activity may decrease cellular aging in the brain. Experts believe this type of oxidative damage plays a role in the loss of brain cells that contributes to Alzheimer's and Parkinson's diseases."

From Fitness Magazine, April 2006.

The Right Amount of Carbs

"We're just as over Atkins as you are, but if you'd like to still reap some of the benefits of a low-carb diet, try this: Take just 10 percent of your total calories and shift them from carbs to either protein or monosaturated fats (like those in nuts, seeds and canola oil). A new study from Johns Hopkins University shows that getting about half of your calories from carbs (versus the 60 percent typical of most Americans' diets) can cut heart disease risk by 15 percent."

From Fitness Magazine, April 2006.

Wednesday for Mishka

Breakfast

2 slices of multi grain toast
1 wedge of lite laughing cow
2 slices of ham
1 glass of iced coffee

Lunch (at L's)

Crab soup
Salad
Diet Coke
Biscuit

Dinner

6 pieces of sushi
10 pieces of sushi rolls
Water

Tuesday for Mishka

Breakfast
2 egg whites, scrambled w/1 tsp of skim mozzarella
1 slice of plain multigrain toast
1 cup of coffee w/sugar and milk
1 slice of ham

Lunch

Sweet and sour chicken left over (5 pieces)
1 serving of steamed jasmine rice
1 serving of stirfried veggies w/shrimp
Iced tea

Dinner

Salad w/honey dijon dressing
Spaghetti w/turkey meatballs
Garlic french baguette (9 slices)
1 glass of merlot

Chicken's Posts

I haven't been posting lately because things have crazy at work and at home. I'll try to post but sometimes I will miss days. I promise to get on track completely when things settle down.

Breakfast
1 scrambled egg 2 points
Large scoop hashbrowns 3 points

Lunch
Grilled Chicken sandwich (Wendy's) 7 points

Ninety-two Percent

"Portion of what's on their plate that people generally eat, no matter the serving size."

From April 2006 Fitness Magazine, quoting the Journal of American Medical Association.

Mishka's Monday

Breakfast

Cereal w/milk
Iced tea
Coffee w/sugar and milk

Lunch (at Quizno's)

Small turkey bacon guacamole on wheat
Harvest cheddar sunchips
Iced tea

Exercise

1 hour of packing and housework
45 minutes of walking and weightlifting shoulders/abs

Dinner

Boiled shrimp
Salad w/honey dijon dressing
2 red potatoes w/garlic and chives
Milk

Mishka's Sunday

Breakfast

Cereal w/milk
Iced tea
Water

Lunch

Left over Chinese food
Diet Coke

Exercise

1 hour working on roof and misc house chores
35 minutes walking/jogging interval at gym

Dinner

BBQ'd pork loin
Red potatoes w/garlic and chives
Salad w/ginger dressing
Blue Moon beer

Snack

Fresh strawberries
Small slice of angel food cake
Dollop of lite whipped topping

Mishka's Saturday

Breakfast

1 egg yolk/2 egg whites scrambled with onion, tomato, garlic and skim mozzarella
2 slices of multigrain toast w/margarine
Iced tea

Lunch

Thai cashew wrap
Sunchips
Slightly sweet tea

Exercise

6 hours of yard work

Dinner

Chinese food
Water

Friday for Mishka

Breakfast

Scrambled egg yolk/2 whites w/onion, salsa, skim mozzarella, garlic
2 slices of multigrain toast
Coffee w/sweetened condensed milk

Lunch

Ham/cheese sandwich on multigrain bread
Tortilla chips w/salsa
Iced tea

Exercise

5 hours of yard work

Dinner

Venison tenderloin
Salad w/honey dijon dressing
Pasta w/pesto sauce

Mishka's Thursday

Breakfast

1/2 bagel plain
2 egg whites/1 yoke scrambled w/onions and skim mozzarella
Coffee w/sweetened condensed milk
Water

Exercise

1 hour cardio

Dinner

Venison tenderloin
Baked sweet potato
Peas

Wednesday for Mishka

Breakfast

2 egg whites
1/2 serving of cheddar
1 english muffin
1 large coffee w/sweetened condensed milk

Lunch

Small serving of jasmine rice
Small serving of cashew chicken
Handful of cachews
Diet Coke

Dinner

Stirfried veggies w/shrimp
Tom Yum Goong (Thai hot and sour soup w/shrimp)
Cranberry juice w/vodka

Snack

Skinnycow sandwich

Baked Options

FYI: Talked to someone the other day that is a chip officinado and he tells me that the Baked Lays Cheddar and Sour Cream and the Baked Cheetos are the best of the Baked options. He claims that the Cheetos are so close to the crunchy version, you might not even notice the difference. Looks like they even have the hot Cheetos version....just for you cheese eaters out there like me!!!!

Mishka's Tuesday

Breakfast

Bagel w/lite cream cheese tomato and onion
Coffee w/sugar and milk
Water

Lunch

Refried beans and veggie nachos
Diet Coke
2 small cookies (trying to get rid of junk food that worked its way in this weekend)

Exercise

10 minutes running to gym
15 minutes on elliptical, level 3, hill profile
15 minutes on recumbant bike, level 5

Dinner

Chicken cashew w/ green peppers
Sliced tomato and cucumber
Water

Snack

Skinnycow sandwich

Mishka's Monday

Hey, dropped out of the loop this weekend while we had friend's in town and ate way more than we should have and probably didn't get adequate exercise...so today is the first day back on the mission.

Breakfast

English muffin toasted w/lite cream cheese
Coffee w/sugar and evaporated milk

Lunch

2 tortillas
Taco meat and beans
Veggies
Diet Coke

Exercise

20 minutes elliptical (level 3, hill profile)
30 minutes recumbant bike (level 5)
10 minutes walking to and from the gym

Dinner

1 serving of steamed jasmine rice
1 serving of massuman curry w/chicken
Water

Chicken's Monday

Breakfast
Berry Jamba Juice Smoothie 5 points

Lunch
Subway 6 points
Baked Lays 2 points

Mishka's Thursday

Breakfast

2 slices of multigrain toast w/lite laughing cow
1 large cup of coffee w/sugar and milk

Lunch

Steamed jasmine rice
4 pork and veggie gyozas
Iced tea

Exercise

2 hours of cleaning/organizing around the house

Chicken's Thursday

Breakfast
1 scoop hashbrowns 2 points
1 scrambles egg 2 points

Snack
Kashi Bar 2 points

Lunch
WW Turkey and potato 4 points
1 piece of candy 1 point

Mishka's Wednesday

Breakfast

2 scrambled eggs
2 slices of multigrain toast
2 cups of coffee w/tsp sugar and evaporated milk each
Water

Lunch

1 chicken thigh boiled w/ garlic, ginger, and onion
Steamed jasmine rice
Green beans
Cashews
Iced tea

Exercise

2 hours of cleaning/organizing around the house

Dinner

Can't remember for some reason....

Snack

Applesauce

Chicken's Wednesday

Breakfast
Bagel & Cream Cheese 8 points

Snack
Raisins 2 points

Lunch
Box lunch 6 points

Dinner
3 pita bread 6 points
2 tbs pesto 4 points
2 oz cheese 4 points

Over again. I have had things to do after work and haven't been to the gym yet. I won't be able to go today because I have things to do. Tomorrow I must go.

Mishka's Tuesday

Well my schedule is already off track for the day but I am determined to get everything in even if it kills me.

Breakfast

1 egg scrambled w/garlic and salsa
1/2 serving of part skim mozzarella cheese
1 slice of multigrain toast
1 cup of coffee w/1 tsp of sugar and evaporated milk
Water

Exercise

Cleaning and rearranging house (1 hour)

Lunch

1 flour tortilla
1 serving of cheddar, turkey, onion, tomato
1/2 serving of mayo, mustard
Iced tea

Dinner

2 servings of tortilla chips
2 servings of part skim mozzarella
1 serving of cashews
Water

Chicken's Tuesday

Breakfast
1 Berry smoothie 3 points

Lunch
Wendy's Chili w/cheese 6 points
Chicken Nuggets 6 points

Dinner
Spanikopita 6 points
Tsatziki 2 points
Chips & Dip 4 points

Mishka's Monday

Breakfast

1 scrambled egg
1 serving of olive oil
1 serving of part skim mozzarella cheese
Iced tea

Exercise

Cleaning and reorganizing house (2 hours)

Lunch

1 chicken thigh boiled with garlic, onion and ginger
1 serving of jasmine rice
1 serving of steamed asparagus
Iced tea

Dinner

1 chicken thigh boiled w/garlic, onion, and ginger
1 serving of jasmine rice
1 serving of green beans
Iced tea

Snack

Cashews

Chicken's Monday

Breakfast
1 cup wheat squares 3 points
1 1/2 cup fat free milk 2.5 points

Snack
Baked Lays 2 points

Lunch
Subway 6 points
WW ice cream bar 2 points

Dinner
2 pieces of bread 4 points
1tbs reduced fat mayo 2 points
1 chik patty 4 points
2 slices tomato 0 point

Mishka' Week

I have been terrible about logging this past week...too much going on and I haven't really been eating full meals...keep forgetting.

Anyhow, I plan to get on the bandwagon tomorrow (Monday) with a fitness and eating routine and I'll be back here posting my food and exercise as well. I have a college reunion that I have been almost talked into attending in May so I would like to set that as my timeframe goal for getting a bit fitter and happier with my body...