Weight: 126.6 ~ I KNEW IT! 123 was too good to be true, but it was so reassuring to actually see that number Sunday. At least I am on my way. Today I am doing MUCH better controlling my desire to eat everything in site...
Breakfast (327 cal/12 fat/46 carbs/12 pro): 1 cup Kashi Honey Puffs with 1 cup fat-free milk (200 cal/1 fat/37 carbs/11 pro), 1 tbsp dried cranberries (24 cal/0 fat/7 carbs/0 pro), and 2 tbsp pecans (103 cal/11 fat/2 carbs/1 pro).
Lunch (437 cal/25 fat/40 carbs/18.5 pro): I did a varied version of the Chicken & Apple Salad, adding in a few of my favorite salad ingredients: 2 cups lettuce (16 cal/0 fat/4 carbs/1 pro) topped with 1 tbsp sunflower seeds (50 cal/4 fat/2 carbs/1 pro), 1 hardboiled egg (70 cal/4.5 fat/1 carbs/6 pro), 1 slice crumbled Market Pantry turkey bacon (35 cal/3 fat/1 carb/2 pro), 2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro), 1 tbsp shredded cheese (21 cal/1.75 fat/0 carbs/1.25 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), 2 tbsp raspberry vinaigrette (120 cal/10 fat/8 carbs/0 pro), and 1 medium Granny Smith apple (80 cal/0 fat/22 carbs/0 pro).
Snack (462 cal/27 fat/51 carbs/21 pro): 1 banana (110 cal/0 fat/29 carbs/1 pro), 2 tbsp almond butter (170 cal/16 fat/8 carbs/9 pro) with 1 slice deli oven-roasted turkey (15 cal/0 fat/0 carbs/3 pro) wrapped around 1 cheese stick (80 cal/6 fat/0 carbs/6 pro) with 10 Kashi Fire Roasted Vegetable wheat crackers (87 cal/2.5 fat/14 carbs/2 pro).
Dinner (445 cal/16 fat/46 carbs/34.5 pro): 4 oz (one piece) Mahi Mahi seasoned with Mrs. Dash (100 cal/1 fat/1 carbs/21 pro) with 3/4 cup edamame (150 cal/5 fat/14 carbs/12 pro), 1/2 medium Green Giant red potato (55 cal/0 fat/13 carbs/1.5 pro) and 2 tbsp Hershey’s Dark chocolate chips (140 cal/9 fat/18 carbs/0 pro).
86 grams of protein
Activity: I did a one-hour tone/sculpt/step class and then swam laps for 45 minutes.
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
10:30 to 11 AM: Small Snack
Eat every 3 to 4 hours to keep energy up and avoid big mealtime binges. For fiber and protein, try an apple with a string cheese or a handful of nuts (especially if you didn’t have them at breakfast). “Everyone should have an apple in her desk drawer,” says Alpert. “They’re the perfect take-along snack—they don’t bruise in your purse and they’re easy to eat anywhere.” Or try yogurt (Koff likes the nonfat Greek kind) with some berries.
Bonus Tip: Sit whenever you eat, says Koff. Take small bites and try to drag out your snack for as long as possible (ideally 10 to 15 minutes). Research shows the more chewing you do, the more nutrients your body absorbs.
Calorie Count: 150 to 300 calories
Continued tomorrow...
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