Good morning! I am feeling so great...yesterday's aerobics class was harder than it has been since I started going, but I was so proud of myself for actually making it to class - if I had consumed 6 beers in the past, the next day I would be on the couch for hours recuperating from an awful hangover. Eating right & exercising regularly has stabilized my digestive tract and I don't feel the effects of alcohol the next day (quite as bad anyway!).
Weight: 129.2 TWO DAYS IN A ROW!!!! It isn't a fluke! haha
Breakfast (407 cal/17 fat/46 carbs/20 pro): I had 2 slices Sara Lee Wheat bread (90 cal/1 fat/19 carbs/5 pro) spread with 2 tbsp peanut butter (200 cal/16 fat/6 carb/7 pro) and 1/2 medium red apple (37 cal/0 fat/8.5 carbs/0 pro). This meal plan is from page 98 ~ but it calls for strawberries & I didn't have any thawed. I also had 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro) ~ I can't eat peanut butter without milk! :)
Lunch (432 cal/16 fat/46 carbs/24 pro): I had a chicken & apple salad from Day 1: 2 cups lettuce (16 cal/0 fat/4 carbs/1 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), 2 tbsp chopped hardboiled egg (26 cal/1.75 fat/.25 carbs/2 pro), 1 medium Granny Smith apple (80 cal/0 fat/22 carbs/0 pro), 4 oz grilled chicken breast (110 cal/2.5 fat/0 carbs/20 pro) tossed with 2 tbsp raspberry vinaigrette (120 cal/10 fat/8 carbs/0 pro) & topped with 7 Kashi whole wheat crackers (75 cal/1.5 fat/11 carb/1.5 pro)
Snack (260 cal/11 fat/35 carbs/10 pro): One Luna Lemon Zest bar (180 cal/5 fat/27 carb/9 pro) & 16 chocolate chips (80 cal/6 fat/8 carbs/1 pro) ~ this meal is from breakfast on Day 21. Breakfast is way too early to eat something this sweet, so I like to incorporate it into my snack.
Dinner (360 cal/16 fat/30 carbs/30 pro):I am fixing the family hamburgers so I am going to have the California Burger from Day 6 ~ I sub 1 Oroweat Sandwich Thins roll (100 cal/1 fat/21 carbs/5 pro) for the whole wheat pita and I don't put any mustard on the sandwich. I top 1 venison hamburger patty (150 cal/7 fat/0 carbs/24 pro) with 2 lettuce leaves (4 cal/0 fat/1 carbs/.2 pro), 2 red pepper slivers (16 cal/0 fat/1 carbs/0 pro), and 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro). I had 8 chocolate chips (40 cal/3 fat/4 carbs/.5 pro) & 1 Ghirardelli chocolate bar square (55 cal/4.2 fat/6 carbs/.5 pro) ~ tmi, but I am going to start this weekend and I crave dark chocolate the week before - I was super excited to see I could eat it on this diet plan! :)
84 grams of protein
Activity: I did 45 minutes of Zumba, 60 minutes of swimming & walking laps & 30 minutes water aerobics. According to the www.heathstatus.com calculator, I burned 997 calories today...and I can tell...I am BEAT!! :)
Tip of the day from Health magazine 09/2009: Cut or burn 500 calories and drink 2 cups of green tea daily: Green tea alone helped exercisers drop ab fat in 12 weeks.
I checked out "Winning by Losing" by Jillian Michaels at the library yesterday:
good work on the aerobics class Jen! I find that the toughest part is just getting to the gym...once your there it's no problem to work out..it's just the motivation to get there!
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