Tag Archives: John Frady

How to Have A Healthier Pizza

5 Feb

A Healthier Pizza

Kathy and I love pizza.  But, with both of us trying to be health conscious, we’ve tried our best to create the healthiest pizza possible.   So, tonight we had a vegemite spinach pizza on a tofu crust sprinkled with wheat germ.  Just kidding.  We had a delicious turkey pepperoni pizza with red and green peppers on a whole wheat crust with fat free mozzarella cheese.

So, what else can you do to have a pizza and eat it too?  What are the characteristics of the healthy Italian pie?

According to my friend Sheren Jegtvig at About.com (not really my friend), you should do the following:

  • Use a whole grain crust
  • Use lots of sauce
  • Cut back on the cheese
  • Don’t use greasy processed meats
  • Load the pizza up with vegetables

To read this most informative article, click on the following link: http://nutrition.about.com/od/askyournutritionist/f/healthy_pizza.htm

Here’s What I Had To Eat Friday:

1 Special K Protein Meal Bar

1 Serving of Mixed Nuts

1 Grilled Chicken Salad with Cucumbers, Broccoli, Spinach, and Lettuce

1 Red Delicious Apple

2 Slices of Turkey Pepperoni Pizza with Red and Green Peppers on Whole Wheat Crust with fat free cheese

1 Slice of King Cake

90 oz of water

My Exercise Friday:

100 Minutes of Walking

42 Push-Ups

My Supplements Friday:

1 Fish Oil Pill

1 Men’s Multi-vitamin

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Midnight Snack?

4 Feb

Midnight Snack?

It’s late and I’m hungry, but I’ve already eaten way too much today.  Kathy’s asleep and I could very well sneak out to the all night Taco Bell and indulge myself, but I’m not going to do that for several reasons.  First off, I don’t want to lie to my wife.  Secondly, I don’t want to spend the money.  Third, I think I’ll feel more full if I just drink some more water.  Drinking water always seems to help me refrain from overeating.

Here’s What I Had To Eat Friday:

1 Special K Protein Meal Bar

1 Serving of Fried Rice

1 Serving of Grilled Chicken

1 Serving of Grilled Beef

3 Chicken Wings

1 Boiled Egg

1 Serving of Sliced Potatoes

1 Serving of Bruschetta

1 Serving of Rainbow Sherbert

90 oz of water

My Exercise Friday:

70 Minutes of Walking

My Supplements Friday:

1 Fish Oil Pill

1 Men’s Multi-vitamin

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.

Great Weigh In/Getting Close

3 Feb

Getting Close/Great Weigh In

I’m getting close.  This morning when I weighed in, my weight was 177.50 lbs.  It’s hard to believe now that just a few months ago, I was at 226.  Now, I’m only 2.75 lbs away from my goal.  This process has been one of the most rewarding experiences and processes of my life.

Now that I’m nearing my goal, I’m noticing areas on my body that I want to tone even more.  I’ll be working on that as much as I can over the next few weeks and months.  It’s hard to believe that even though I’ve lost a lot of weight that I might still have flabby areas, but it’s true.  I want to tackle them next.

Here’s What I Had To Eat Friday:

1 Special K Protein Meal Bar

1 Large fries

1 Red Delicious Apple with lowfat peanut butter

1 Turkey Sandwich on whole wheat sandwich thins with fat free cheese

1 Fresco Taco

1 Fresco Chicken Soft Taco

1 Hershey’s Kiss (See Dawn, I put it down)

90 oz of water

My Exercise Friday:

70 Minutes of Walking

11 Minutes on the Elliptical Machine

40 Push Ups

My Supplements Friday:

1 Fish Oil Pill

1 Men’s Multi-vitamin

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.

Does Exercise Really Help You Reduce Stress?

31 Jan

Today, I was feeling the stress around me.  I had to do something to get rid of it, but I wasn’t sure what to do.  My first thought included forgetting about healthy eating and purchasing a Double Whopper from Burger King.  However, instead I opted to take a short break and get some exercise.  After 30-45 minutes of exercise, I was feeling much better.

Does exercise really help you reduce stress?

According to my friends at WebMD, when you exercise, your body releases chemicals called endorphins… Endorphins trigger a positive feeling in the body, similar to that of morphine…  Fortunately, the positive feelings that you receive from these endorphins do not lead to addictions.

Check out the full article at http://www.webmd.com/depression/guide/exercise-depression

Here’s What I Had To Eat Friday:

1 Snackwell’s Protein Meal Bar

1 Grapefruit

1 Serving of Fried Rice

1 Grilled Chicken Salad with Cucumber, Broccoli, and Green Pepper

1 Serving of Nonfat Blueberry Yogurt with extra blueberries

4 Phipps Pretzels (Small thin pretzels)

1 small slice of cookie from a cookie cake

95 oz of water

My Exercise Friday:

35 Minutes of Walking

30 Minutes on Elliptical Machine

45 Presses on Chest Press

200 Crunches on Ab Machine

My Supplements Friday:

1 Fish Oil Pill

1 Men’s Multi-vitamin

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.

Straight from the Good to the Ugly

29 Jan

Straight from the Good to the Ugly

I haven’t published a blog post since Thursday.  That was partly because I was out of town from most of Friday and Saturday, but it was also because I was dealing with how I was going to admit my problem day.  Yes, Friday was my problem day, as far as my health is concerned.

Here’s What Happened:

It all started out as a celebration.  I went to the gym early in the morning for my Friday morning weigh in.  After a good deal of exercise, I weighed in and was pleased that for the first time since 1995, I was under 180 lbs (179.5 to be exact).  Since I was going out of town, I told myself that I would celebrate a little.  Apparently, I went overboard.  Really overboard.

Dinner was provided for us at a Johnny Corino’s.  Since we live in New Orleans, we don’t necessarily eat at a lot of chain restaurants (Why do so when there’s so much better food in New Orleans).  But we were out of town and I had wondered about the restaurant with it’s Country Italian name.  (I’ve often wondered if it meant you got Biscuits and Gravy with your Spaghetti and Manicotti.  It’s not, just in case you were wondering.)  I stuffed myself on bread, inhaled the soup, ate an entire Caesar Salad off the menu and split Kathy’s entrée’ (the Sampler Platter).  To top it off, I ordered Coke instead of water and kept it coming.  You all know my Coke addiction.  It’s like the old country song that says, “The more I drink, the more I drink…”

My body rebelled later in the evening.  Nuff said.

I’ve eaten better Saturday and Sunday and exercised a good amount.  I’m just now starting to feel normal again.  Regular blogs will resume tomorrow.

Here’s What I Had To Eat Friday:

1 Snackwell’s Protein Meal Bar

1 Serving of Grilled Chicken

1 Serving of Green Beans

1 Serving of Black Eyed Peas

1 Serving on Nonfat Yogurt with Fresh Blackberries

1 McDouble Hamburger (not as a meal, just as a snack.  What was I thinking?)

1 Serving of Italian Bread

1 Bowl of Country Potato Soup

½ Serving of Lasagna (on a Sampler Platter)

½ Serving of Spaghetti (on the same Sampler Platter)

½ Serving of Veal Parmesan (on the same evil Platter)

1 Chicken Caesar Salad

36 oz of Coca-Cola (Quite a lot when I haven’t been drinking it at all)

60 oz of Water (Not nearly enough when I’m used to drinking close to 100 oz/day)

My Exercise Friday:

45 Minutes of Walking

45 Presses on Chest Press

200 Crunches on Ab Machine

3 Times Running to the Restroom Quickly

My Supplements Friday:

1 Fish Oil Pill

1 Men’s Multi-vitamin

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.

Good News For Workaholics

26 Jan

Good News For Workaholics

Good news for workaholics.  According to the Mayo Clinic, virtually any form of exercise, from aerobics to weightlifting, can act as a stress reliever.  I’ve heard this for many years, but I’ve always wondered about the direct correlation.  That’s why I was extremely fortunate to have found the article Exercise and Stress found at http://www.mayoclinic.com/health/exercise-and-stress/SR00036.

According to the article, exercise:

  1. Physical activity helps to bump up the production of your brain’s feel-good neurotransmitters, called endorphins.
  2. Focusing on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.
  3. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety.

Here’s What I Had To Eat Today:

1 Snackwell’s Protein Meal Bar

1 Mini-Chocolate Mint

1 Red Delicious Apple

1 Whole Wheat Sandwich Thin with 1/8 teaspoon of lowfat peanut butter

1 Grilled Chicken Baked Potato

1 Cup of Tortilla Soup

2 Slices of Whole Wheat Fat Free Cheese Toast

92 Oz of Water

My Exercise Today:

45 Minutes of Walking

33 Minutes on the Elliptical Machine

My Supplements Today:

1 Fish Oil Pill

1 Men’s Multi-vitamin

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.

When’s There’s No Time To Exercise

25 Jan

When There’s No Time To Exercise

Sometimes, there’s no time to exercise.  So, what do you do to stay fit?  I recently read a related article on medicine.net called The 13 WaysTto Stay Fit When There’s No Time To Exerise.  You can find it at http://www.medicinenet.com/script/main/art.asp?articlekey=43497

Here are my favorite three:

  1. In a sedentary job, take your breaks outdoors and have a brisk, short walk.  You’ll also improve your concentration and mood.
  2. Find the high energy items on your to-do list and tackle these when you need physical activity.  Think about washing the car, digging the garden, mowing the lawn, or reorganizing a closet.
  3. Practice stretching or light yoga moves while talking on the phone, listening to the news, or while dinner is cooking.

Here’s What I Had To Eat Today:

1 Special K Protein Meal Bar

1 Chick Fil-A Sandwich

1 Fruit Cup

1 Grilled Chicken Salad

1 Serving of Nonfat Blueberry Yogurt with fresh blueberries

1 Serving of Mixed Nuts

¼ slice of King Cake

92 Oz of Water

My Exercise Today:

35 Minutes of Walking

The following exercise circuit:

1 Minute of Standing Kicks

1 Minute of Speed Squats

1 Minute of High Knees

1 Minute of Wall Sits

1 Minute of Hand Walks

My Supplements Today:

1 Fish Oil Pill

1 Men’s Multi-vitamin

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.

Push-ups, the almost perfect exercise

24 Jan

Push-ups, the almost perfect exercise

Tonight I surprised myself by doing 40 push-ups without stopping.  When I finished, I collapsed onto the floor and yelled, “Woo!”

Kathy, my wife of 20 years, stood quickly and asked, “Are you okay?”

We both laughed when I told her that I was just excited because of the number of push-ups that I had just completed.

So, what is it about the push-up?  Wherever there are people exercising, the push-up always seems to be in the forefront.  It’s a great exercise because it’s free, doesn’t require any equipment, and it uses one’s own body weight along with gravity to tone and condition muscles.  Stronger muscles means faster weight loss.

According to Colette Bouchez of WebMD, the instructions for the push-up are quite simple:  Engage you upper back, shoulders, and arms to lift your body weight off the floor, then slowly lower it back down.  When doing push-ups, some people use other muscle groups to help lift their bodies and take the stress off of their arms.  This works for the push-up, but reduces the benefits of the push-ups.  While doing push-ups, your body weight should be lifted by your arms without using your stomach, rear-end, or lower half of your body to pull yourself up.

To learn more about the proper way to do push-ups, check out the full article by Colette Bouchez at http://www.webmd.com/fitness-exercise/features/doing-the-perfect-push-up

Here’s What I Had To Eat Today:

1 Special K Protein Meal Bar

2 Chicken Tortillas with lettuce

1 Lowfat Peanut Butter Sandwich on Whole Wheat Sandwich Thins

1 Serving of Grilled Chicken with BBQ Sauce

1 Serving of Green Beans

1 Serving of Black Eyed Peas

100 oz of water

My Exercise Today:

45 Minutes of Walking

40 Pushups

My Supplements Today:

1 Fish Oil Pill

1 Men’s Multi-vitamin

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.

Does your stomach growl more when you are hungry than when you are full?

23 Jan

Does your stomach growl more when you are hungry than when you’re full?

Have you ever wondered why your stomach growls when you’re hungry?  Well, according to Mark A. W. Andrews, associate professor of physiology at the Lake Erie College of Osteopathic Medicine, your stomach growls whether it’s empty or full.  The reason that you notice it more when you’re hungry is because your stomach and intestines are empty which causes the sound to be louder.

Check out the full article at http://www.scientificamerican.com/article.cfm?id=why-does-your-stomach-gro

Here’s What I Had To Eat Today:

1 Special K Protein Meal Bar

½ Serving of Jambalaya

1 Gala Apple

1 Serving of Nonfat Kiwi-Strawberry Yogurt

1 Serving of Meatballs

1 Grilled Chicken Salad

1 Serving of Blueberry Yogurt with Fresh Blackberries

84 oz of water

My Exercise Today:

30 Minutes of Walking

36 Minutes on the Elliptical Machine

35 Presses on the Chest Press

170 Crunches on the Ab Machine

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.

Alive and Kicking

21 Jan

Alive and Kicking

I know that many of you may think that I’ve dropped off the face of the earth recently.  However, I’ve just been out of commission with this blog because of my church’s corporate fast that ended last night at midnight.  I know a few guys who celebrated by packing it in at Taco Bell last night at midnight.  I didn’t go with them, although I would have been tempted if I had know they were going.

So, here’s where I am now.  I’ve continued to keep track of my food intake (no, I didn’t do a full food fast) during this time.  I’ve lost a little more weight and now weight 180.25 lbs which makes my total weight loss 45.75 lbs since July 31st.

Now, even though I want to lose those 5.25 lbs by my 43rd birthday, I also want to tone up even more and be as physically healthy as I can possibly be.

Here’s What I Had To Eat Today:

1 Special K Protein Meal Bar

1 Ham Sandwich on Whole Wheat with Lettuce, Tomato, Pickle, Spinach, and Green Pepper

2 Peanut Butter Cookies (I know, I know, they’re my downfall)

2 Lettuce and Salsa Tortillas

2 Servings of spicy mixed nuts

1 Serving of Nonfat Yogurt with Fresh Blueberries

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.