BOOOOOOOOO on the weight - man I would have seen that 122 if it hadn't been for that awesome Mexican food last night! :)
It is garage sale weekend in our neighborhood, so I am going to skip the gym & walk around the neighborhood!
Breakfast (348): Walnut Apple Waffle ~ 3/4 medium red apple (68 cal), 1 Organic Flax Plus waffle (90 cal) with 1 tsp agave nectar (20 cal), 1 tbsp walnuts (90 cal) & 1 cup fat-free milk (80 cal).
Lunch (457): Sandwich
2 slices Orowheat whole grain 100% whole wheat (180 cal)
1 tsp canola mayo (40 cal/5 fat/0 carbs/0 pro)
2 avocado slivers (70 cal/6 fat/4 carbs/2 pro)
2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro)
1/4 cups romaine lettuce (2)
1 slice tomato (5 cal/0 fat/1 carb/0 pro)
15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro)
I didn't have quite this much, but I am just going with their estimate...I only had half pita and one large carrot...I may re-adjust tomorrow...
Dinner (405): Barbecue Chicken Pita
1. Stir together 1 Tbsp barbecue sauce (50) and 1/2 cup chopped precooked chicken (120); microwave for 30 seconds or until hot
2. Cut a whole wheat pita (170) in half and stuff each with chicken mixture
3. Top with 1 cup chopped lettuce (10), 2 Tbsp diced cucumber (5), and 1 Tbsp fat-free ranch dressing (10)
4. Pair with 10 baby carrots (40)
Activity:
Tip of the day from www.prevention.com: Foods that rejuvenate skin and boost health to boot!
Romaine Lettuce
Why You'll Glow: Six leaves provide more than 100% of your DV of vitamin A, which revitalizes skin by increasing cell turnover. The mineral potassium in romaine "gives skin a refreshing boost of nutrients and oxygen by improving circulation," says Lisa Drayer, RD, author of The Beauty Diet.
Health Bonus: That same serving of romaine contains 45% of the DV of vitamin K, which a recent study shows activates a protein that supports vascular health--making a future with bulging leg veins less likely.
4/28 ~ 1584 cal/123.0 lbs
Breakfast (350):
1/2 cup strawberries (25 cal/0 fat/6.5 carbs/0 pro)
1/2 banana (55 cal)
15 almonds (100 cal)
3/4 cup Fiber One (90 cal)
1 cup fat-free milk (80 cal)
Lunch (314): California Pita p.100
1/2 pita (80 cal/0 fat/16 carbs/3 pro)
2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro)
1 tbsp mashed avocado (25 cal/2.25 fat/1.25 carbs/.25 pro)
1 slice tomato (5 cal/0 fat/1 carb/0 pro)
1/4 cups romaine lettuce (2)
1 slice medium red onion (4 cal)
14 Southwestern Ranch Baked Lays chips (120 cal)
1/2 red apple (38 cal)
Snack (0):
Dinner (900 - guessing??): WELL I totally screwed myself over tonight! haha - Steve asked if we wanted to go to Guichos...how do I say no to that?? I had four, yes FOUR, corn tortillas with chicken, 1/2 cup lettuce, 2 tbsp each of guac, sour cream, beans, and cheese sauce and a biggillion chips & salsa...boooo but it was sooo good! :) See ya later 122...I know I am not seeing that number on the scale in the morning like I thought! :)
Activity: AWESOME day at the gym...did 50 minutes of cardio (30 on elliptical and 20 on treadmill), abs, and an hour of yoga! I feel soooo much better today (thanks for asking Julie!)!
Tip of the day from Mom ~ Try these ideas to keep your snacking at 100 calories and under:
Continued...
11 - Over a small baked potato, spoon 1/2 cup of salsa and 2 Tablespoons of non-fat sour cream.
12 - I really like this one: one rice cake thinly spread with fat-free sour cream and sprinkled with 1 Tablespoon of crumbled blue cheese.
13 - Place a marshmallow on top of a graham cracker and microwave until gooey. Drizzle with a teaspoon of Hershey's chocolate syrup.
14 - Cut half an apple into slices and spread with 2 teaspoons of peanut butter.
15 - 1/2 cup of applesauce and 1 piece of toast cut into four sticks for dunking.
16 - Freeze 1/2 cup of orange juice and eat with a spoon. Nice little sorbet!
17 - 2 graham cracker squares each spread with 1 teaspoon of peanut butter.
18 - an 8 oz. low-fat yogurt or a small container of low-fat pudding.
19 - 1 slice of reduced calorie bread spread with 1/4 cup low-fat cottage cheese mixed with 2 Tablespoons of applesauce and sprinkled with cinnamon. Especially good warmed in the microwave.
20 - a cup of coffee and a small biscotti.
1/2 cup strawberries (25 cal/0 fat/6.5 carbs/0 pro)
1/2 banana (55 cal)
15 almonds (100 cal)
3/4 cup Fiber One (90 cal)
1 cup fat-free milk (80 cal)
Lunch (314): California Pita p.100
1/2 pita (80 cal/0 fat/16 carbs/3 pro)
2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro)
1 tbsp mashed avocado (25 cal/2.25 fat/1.25 carbs/.25 pro)
1 slice tomato (5 cal/0 fat/1 carb/0 pro)
1/4 cups romaine lettuce (2)
1 slice medium red onion (4 cal)
14 Southwestern Ranch Baked Lays chips (120 cal)
1/2 red apple (38 cal)
Snack (0):
Dinner (900 - guessing??): WELL I totally screwed myself over tonight! haha - Steve asked if we wanted to go to Guichos...how do I say no to that?? I had four, yes FOUR, corn tortillas with chicken, 1/2 cup lettuce, 2 tbsp each of guac, sour cream, beans, and cheese sauce and a biggillion chips & salsa...boooo but it was sooo good! :) See ya later 122...I know I am not seeing that number on the scale in the morning like I thought! :)
Activity: AWESOME day at the gym...did 50 minutes of cardio (30 on elliptical and 20 on treadmill), abs, and an hour of yoga! I feel soooo much better today (thanks for asking Julie!)!
Tip of the day from Mom ~ Try these ideas to keep your snacking at 100 calories and under:
Continued...
11 - Over a small baked potato, spoon 1/2 cup of salsa and 2 Tablespoons of non-fat sour cream.
12 - I really like this one: one rice cake thinly spread with fat-free sour cream and sprinkled with 1 Tablespoon of crumbled blue cheese.
13 - Place a marshmallow on top of a graham cracker and microwave until gooey. Drizzle with a teaspoon of Hershey's chocolate syrup.
14 - Cut half an apple into slices and spread with 2 teaspoons of peanut butter.
15 - 1/2 cup of applesauce and 1 piece of toast cut into four sticks for dunking.
16 - Freeze 1/2 cup of orange juice and eat with a spoon. Nice little sorbet!
17 - 2 graham cracker squares each spread with 1 teaspoon of peanut butter.
18 - an 8 oz. low-fat yogurt or a small container of low-fat pudding.
19 - 1 slice of reduced calorie bread spread with 1/4 cup low-fat cottage cheese mixed with 2 Tablespoons of applesauce and sprinkled with cinnamon. Especially good warmed in the microwave.
20 - a cup of coffee and a small biscotti.
4/27 ~ 1479 cal/123.4 lbs
I woke up this morning and can barely move...I somehow inflamed my right back muscle yesterday and it is soooo mad at me. I am not at all sore anywhere else, so I must have just done too much yesterday running (twisting inflames it)...I am actually debating on whether or not to go to the gym. On one hand, it could make it better, or on the other, it could make it worse! I have step class today - which is one of my favorite classes...I will just take some ibprofin soon and see if that might help!
Breakfast (294):
1/2 cup Erewhon Crispy Brown Rice (55 cal)
1 cup fat-free milk (80 cal)
1 tbsp dried cranberries (24 cal/0 fat/7 carbs/0 pro)
20 almonds (135 cal/12 fat/5 carbs/5 pro)
Lunch (396): Mediterranean Sandwich
2 slices Orowheat whole grain 100% whole wheat (180 cal) - new kind of bread...lots of calories, but very good & great ingredients
2 tbsp mashed avocado (50 cal)
2 slices (1 oz) deli turkey (40 cal)
1 slice medium red onion (4 cal)
1 slice tomato (5 cal)
1/4 cups romaine lettuce (2)
1/2 banana (55 cal)
7 Southwestern Ranch Baked Lays chips (60 cal)
My stomach is so upset - not sure if I was just hungry when I got home (so I ate a lot) or if it is actually upset...I took a Naproxen today to ease my back pain & I think it is messing with my tummy!
Snack (395): Smoothie - well I set out blueberries for breakfast, but could NOT eat them plain...ugh - frozen to thawed blueberries are just nasty. So I used them in a smoothie this afternoon...I am just not a smoothie kind of person - I have tried for years to like them (Smoothie King was Josh & Steve's favorite place to go when we lived over in OP) but alas I am coming to the conclusion they just aren't for me...
1 6 oz GV Vanilla yogurt (80 cal)
1 cup frozen blueberries (70 cal)
1 tsp Flax oil (45 cal)
2 garlic & herb Laughing Cow wedge (70 cal)
15 Kashi Toasted Asiago crackers (130 cal)
I am shutting down early, but this is an estimate of my dinner (I will recalculate in the morning).
Dinner (394): Cajun Tilapia (448/2 = 224) + potato (140)
Ingredients
12 oz. tilapia (292 cal)
1/3 cup Green Giant Mexicorn (60 cal)
1/3 cup Dakota’s black beans (65 cal)
1/3 c. diced tomatoes (15 cal)
1/4 cup chopped yellow onion (16 cal)
juice of 1/2 to 1 lime (depending upon size)
Cajun Seasoning
sea salt
cracked peppercorns
I Can't Believe It's Not Butter no-calorie butter spray
Directions
1. Preheat oven to broil setting
2. Defrost tilapia fillets if they're frozen
3. Spray pan with non-stick spray
4. Lay tilapia fillets down on pan and pour lime juice over them
5. Sprinkle fillets with sea salt, cracked pepper, Cajun seasoning (to taste)
6. Spray the fillets with the butter spray
7. Broil in oven for 6-7 minutes
8. While the tilapia is broiling, sautee your diced tomatoes, black beans, fiesta corn and chopped onions in a pan. You may want to add some more salt, pepper or buttery spray to them as they sautee.
9. When tilapia is ready, remove from oven.
10. Spoon your medley of vegetables onto a plate.
11. Put tilapia on top of the vegetables.
1 medium Green Giant red potato (110 cal) roasted with seasonings & olive oil (50)
Activity: I went to the gym - did my one hour favorite step class...it helped alleviate my back pain but it was a hard work out...
Tip of the day from Mom ~ Try these ideas to keep your snacking at 100 calories and under:
1 - 1/2 cup of sugar-free gelatin, any flavor, and two Tablespoons of low-fat Cool Whip.
2 - 15 chocolate-covered raisins.
3 - Stir 2 teaspoons of Hershey's chocolate syrup into a cup of coffee for Café Mocha.
4 - Tea - Russian style: Stir in 2 teaspoons of strawberry jam.
5 - 1/4 cup of fat-free Ranch dressing and 1 cup of mixed fresh veggies such as jicama, red bell pepper, celery, carrot sticks and cherry tomatoes.
6 - 6 saltine crackers and 2 teaspoons of peanut butter.
7- 1/2 cup of fat free ice cream.
8 - A luscious parfait: 1/2 c. of low-fat pudding layered into a parfait glass alternating with two crumbled vanilla wafers and a dollop of Cool Whip gracing the top.
9 - A wonderfully filling half sandwich made of 1 slice reduced-calorie bread, a thin layer of mustard, 2 teaspoons of apple sauce and 1 slice of deli-style thin-sliced turkey. Add lettuce and voila!
10 - Try another sandwich idea: 1 slice of reduced-calorie bread, 1/2 Tablespoon of peanut butter and 1 Tablespoon of fat-free raspberry vinegarette dressing.
Continued tomorrow...
Breakfast (294):
1/2 cup Erewhon Crispy Brown Rice (55 cal)
1 cup fat-free milk (80 cal)
1 tbsp dried cranberries (24 cal/0 fat/7 carbs/0 pro)
20 almonds (135 cal/12 fat/5 carbs/5 pro)
Lunch (396): Mediterranean Sandwich
2 slices Orowheat whole grain 100% whole wheat (180 cal) - new kind of bread...lots of calories, but very good & great ingredients
2 tbsp mashed avocado (50 cal)
2 slices (1 oz) deli turkey (40 cal)
1 slice medium red onion (4 cal)
1 slice tomato (5 cal)
1/4 cups romaine lettuce (2)
1/2 banana (55 cal)
7 Southwestern Ranch Baked Lays chips (60 cal)
My stomach is so upset - not sure if I was just hungry when I got home (so I ate a lot) or if it is actually upset...I took a Naproxen today to ease my back pain & I think it is messing with my tummy!
Snack (395): Smoothie - well I set out blueberries for breakfast, but could NOT eat them plain...ugh - frozen to thawed blueberries are just nasty. So I used them in a smoothie this afternoon...I am just not a smoothie kind of person - I have tried for years to like them (Smoothie King was Josh & Steve's favorite place to go when we lived over in OP) but alas I am coming to the conclusion they just aren't for me...
1 6 oz GV Vanilla yogurt (80 cal)
1 cup frozen blueberries (70 cal)
1 tsp Flax oil (45 cal)
2 garlic & herb Laughing Cow wedge (70 cal)
15 Kashi Toasted Asiago crackers (130 cal)
I am shutting down early, but this is an estimate of my dinner (I will recalculate in the morning).
Dinner (394): Cajun Tilapia (448/2 = 224) + potato (140)
Ingredients
12 oz. tilapia (292 cal)
1/3 cup Green Giant Mexicorn (60 cal)
1/3 cup Dakota’s black beans (65 cal)
1/3 c. diced tomatoes (15 cal)
1/4 cup chopped yellow onion (16 cal)
juice of 1/2 to 1 lime (depending upon size)
Cajun Seasoning
sea salt
cracked peppercorns
I Can't Believe It's Not Butter no-calorie butter spray
Directions
1. Preheat oven to broil setting
2. Defrost tilapia fillets if they're frozen
3. Spray pan with non-stick spray
4. Lay tilapia fillets down on pan and pour lime juice over them
5. Sprinkle fillets with sea salt, cracked pepper, Cajun seasoning (to taste)
6. Spray the fillets with the butter spray
7. Broil in oven for 6-7 minutes
8. While the tilapia is broiling, sautee your diced tomatoes, black beans, fiesta corn and chopped onions in a pan. You may want to add some more salt, pepper or buttery spray to them as they sautee.
9. When tilapia is ready, remove from oven.
10. Spoon your medley of vegetables onto a plate.
11. Put tilapia on top of the vegetables.
1 medium Green Giant red potato (110 cal) roasted with seasonings & olive oil (50)
Activity: I went to the gym - did my one hour favorite step class...it helped alleviate my back pain but it was a hard work out...
Tip of the day from Mom ~ Try these ideas to keep your snacking at 100 calories and under:
1 - 1/2 cup of sugar-free gelatin, any flavor, and two Tablespoons of low-fat Cool Whip.
2 - 15 chocolate-covered raisins.
3 - Stir 2 teaspoons of Hershey's chocolate syrup into a cup of coffee for Café Mocha.
4 - Tea - Russian style: Stir in 2 teaspoons of strawberry jam.
5 - 1/4 cup of fat-free Ranch dressing and 1 cup of mixed fresh veggies such as jicama, red bell pepper, celery, carrot sticks and cherry tomatoes.
6 - 6 saltine crackers and 2 teaspoons of peanut butter.
7- 1/2 cup of fat free ice cream.
8 - A luscious parfait: 1/2 c. of low-fat pudding layered into a parfait glass alternating with two crumbled vanilla wafers and a dollop of Cool Whip gracing the top.
9 - A wonderfully filling half sandwich made of 1 slice reduced-calorie bread, a thin layer of mustard, 2 teaspoons of apple sauce and 1 slice of deli-style thin-sliced turkey. Add lettuce and voila!
10 - Try another sandwich idea: 1 slice of reduced-calorie bread, 1/2 Tablespoon of peanut butter and 1 Tablespoon of fat-free raspberry vinegarette dressing.
Continued tomorrow...
4/26 ~ 1634 cal/123.6 lbs
My 36 hour window closed and my weight went back up...boooo :)
BUT I am starting the week off good...great morning at the gym!!
Breakfast (344):
2/3 cup Life Cinnamon cereal (107 cal)
1 cup fat-free milk (80 cal)
1 tbsp peanut butter (100 cal)
3/4 medium red apple (57 cal)
Lunch (415): I am a sucker for Mexican...Leftover Burrito ~
1 whole wheat tortilla (130 calories)
1/2 cup venison with taco seasoning (120 cal)
1/4 cup chopped romaine lettuce (5)
1 tbsp black beans (15)
2 tbsp shredded cheese (45 cal)
2 tbsp sour cream (40 cal)
2 tbsp mashed avocado (50 cal)
2 tbsp salsa (10 cal)
Snack (340):
1 Luna Lemon Zest bar (180 cal/5 fat/27 carb/9 pro)
1/4 cup peanuts (160 cal)
Dinner (535 cal): Leftover Lasagna (465)
1 tbsp Hershey’s Dark chocolate chips (70 cal)
Activity: I spent two hours at the gym ~ 20 minutes elliptical, 25 minutes treadmill, 15 minutes elliptical, 300 abs, 30 pushups, circuits on the machines & free weights, and 10 minute cool down on treadmill.
Tip of the day from www.prevention.com:
Foods That Fight Fat
Add these items to your shopping list to curb your appetite, burn fat, and put you on the road to body fat and weight loss.
Oatmeal: A 2006 study found that the fiber in the rolled grain curbs your appetite without a truckload of calories--the perfect combo to help you eat less and lose weight.
Vegetable juice: Consider this a calorie-cutting cocktail: One glass of it before mealtime, and you'll eat up to 135 fewer calories later, according to scientists at Pennsylvania State University.
Nuts: Add a few small servings of your favorite variety to your diet--the fiber and good fat in nuts makes them very filling, so your weight stays steady, say researchers at Loma Linda University.
Fat-free milk: Several studies have shown a link between calcium and body fat: As calcium intake increases, body fat decreases. And one study showed that two servings of dairy every day may reduce the risk of gaining weight by as much as 70%.
Green tea: Compounds in this type of tea may help boost your body's metabolism and fat-burning abilities, according to recent double-blind, controlled clinical studies.
BUT I am starting the week off good...great morning at the gym!!
Breakfast (344):
2/3 cup Life Cinnamon cereal (107 cal)
1 cup fat-free milk (80 cal)
1 tbsp peanut butter (100 cal)
3/4 medium red apple (57 cal)
Lunch (415): I am a sucker for Mexican...Leftover Burrito ~
1 whole wheat tortilla (130 calories)
1/2 cup venison with taco seasoning (120 cal)
1/4 cup chopped romaine lettuce (5)
1 tbsp black beans (15)
2 tbsp shredded cheese (45 cal)
2 tbsp sour cream (40 cal)
2 tbsp mashed avocado (50 cal)
2 tbsp salsa (10 cal)
Snack (340):
1 Luna Lemon Zest bar (180 cal/5 fat/27 carb/9 pro)
1/4 cup peanuts (160 cal)
Dinner (535 cal): Leftover Lasagna (465)
1 tbsp Hershey’s Dark chocolate chips (70 cal)
Activity: I spent two hours at the gym ~ 20 minutes elliptical, 25 minutes treadmill, 15 minutes elliptical, 300 abs, 30 pushups, circuits on the machines & free weights, and 10 minute cool down on treadmill.
Tip of the day from www.prevention.com:
Foods That Fight Fat
Add these items to your shopping list to curb your appetite, burn fat, and put you on the road to body fat and weight loss.
Oatmeal: A 2006 study found that the fiber in the rolled grain curbs your appetite without a truckload of calories--the perfect combo to help you eat less and lose weight.
Vegetable juice: Consider this a calorie-cutting cocktail: One glass of it before mealtime, and you'll eat up to 135 fewer calories later, according to scientists at Pennsylvania State University.
Nuts: Add a few small servings of your favorite variety to your diet--the fiber and good fat in nuts makes them very filling, so your weight stays steady, say researchers at Loma Linda University.
Fat-free milk: Several studies have shown a link between calcium and body fat: As calcium intake increases, body fat decreases. And one study showed that two servings of dairy every day may reduce the risk of gaining weight by as much as 70%.
Green tea: Compounds in this type of tea may help boost your body's metabolism and fat-burning abilities, according to recent double-blind, controlled clinical studies.
4/25 ~ 1688 cal/122.6 lbs
I had an awesome time yesterday!! Steve fixed eggs this morning & I had a sausage patty...it was good!
I want to eat allll day...I am so dehydrated!
Breakfast (410):
2 eggs Dutch Farms (140 cal)
1 slice American cheese (80 cal)
1 cup fat-free milk (80 cal)
1 sausage patty (110 cal)
Lunch (318): Chef salad
2 cups romaine lettuce (16 cal)
1/4 cup carrot sticks (20 cal)
.5 oz Oven roasted turkey breast (15 cal)
2 oz/5 cherry tomatoes (8 cal)
1 egg Goldhen Aldis (70 cal)
1 tbsp shredded cheese (21 cal)
1.5 tbsp Kraft Light raspberry vinaigrette (38 cal)
1 tbsp sunflower seeds (50 cal)
1 medium Granny Smith apple (80 cal)
Snack (550):
1 Luna Blueberry Bliss bar (180 cal/5 fat/27 carbs/8 pro)
3 garlic & herb Laughing Cow wedge (105 cal)
20 Kashi Original 7 Grain crackers (175)
6 cups Smart Pop popcorn (90 cal)
Dinner (410): Mexican Burrito
1 whole wheat tortilla (130 calories)
3/4 cup venison with taco seasoning (140 cal)
1/4 cup chopped romaine lettuce (5)
1 tbsp black beans (15)
2 tbsp shredded cheese (45 cal)
2 tbsp sour cream (40 cal)
1 tbsp mashed avocado (25 cal)
2 tbsp salsa (10 cal)
Activity: Does working the remote count? Wow big fat lazy day!!! :)
Tip of the day from www.prevention.com:
Pass on processed junk
Cookies, crackers, chips--they're all packed with a lot of calories and not nearly enough nutrients per ounce as healthier options. A recent CDC survey of more than 7,000 adults confirmed that women who ate a calorie-dense diet had a higher BMI and weighed more.
I want to eat allll day...I am so dehydrated!
Breakfast (410):
2 eggs Dutch Farms (140 cal)
1 slice American cheese (80 cal)
1 cup fat-free milk (80 cal)
1 sausage patty (110 cal)
Lunch (318): Chef salad
2 cups romaine lettuce (16 cal)
1/4 cup carrot sticks (20 cal)
.5 oz Oven roasted turkey breast (15 cal)
2 oz/5 cherry tomatoes (8 cal)
1 egg Goldhen Aldis (70 cal)
1 tbsp shredded cheese (21 cal)
1.5 tbsp Kraft Light raspberry vinaigrette (38 cal)
1 tbsp sunflower seeds (50 cal)
1 medium Granny Smith apple (80 cal)
Snack (550):
1 Luna Blueberry Bliss bar (180 cal/5 fat/27 carbs/8 pro)
3 garlic & herb Laughing Cow wedge (105 cal)
20 Kashi Original 7 Grain crackers (175)
6 cups Smart Pop popcorn (90 cal)
Dinner (410): Mexican Burrito
1 whole wheat tortilla (130 calories)
3/4 cup venison with taco seasoning (140 cal)
1/4 cup chopped romaine lettuce (5)
1 tbsp black beans (15)
2 tbsp shredded cheese (45 cal)
2 tbsp sour cream (40 cal)
1 tbsp mashed avocado (25 cal)
2 tbsp salsa (10 cal)
Activity: Does working the remote count? Wow big fat lazy day!!! :)
Tip of the day from www.prevention.com:
Pass on processed junk
Cookies, crackers, chips--they're all packed with a lot of calories and not nearly enough nutrients per ounce as healthier options. A recent CDC survey of more than 7,000 adults confirmed that women who ate a calorie-dense diet had a higher BMI and weighed more.
4/24 ~ 2000 cal/123.6 lbs
This is A NO COUNTING CALORIE DAY!
We are off to the beer fest so I am not logging in my food today...I will TRY to keep it under control! ;)
Tip of the day from www.prevention.com:
Choose extrafilling foods
That means those that are high in fiber and water, such as broth-based soups and raw veggies, which are particularly talented at quelling appetite, so you'll want to stop eating sooner. A study of 150 overweight people found that those who ate soup every day for a year had 50% more weight loss than people who didn't. And munching on a salad with fat-free dressing before your meal may cut your calorie intake by 12%, according to another study.
We are off to the beer fest so I am not logging in my food today...I will TRY to keep it under control! ;)
Tip of the day from www.prevention.com:
Choose extrafilling foods
That means those that are high in fiber and water, such as broth-based soups and raw veggies, which are particularly talented at quelling appetite, so you'll want to stop eating sooner. A study of 150 overweight people found that those who ate soup every day for a year had 50% more weight loss than people who didn't. And munching on a salad with fat-free dressing before your meal may cut your calorie intake by 12%, according to another study.
4/23 ~ 1463 cal/123.6 lbs
Well I knew after yesterday I would gain a little back...I had NO exercise and was very sedentary working on the computer all afternoon! Back to the gym today!
Breakfast (350 cal):
3 tbsp Creamy Wheat BC (120 cal) sprinkled with cinnamon (good idea Julie!!)
2 tbsp sunflower seeds (100 cal)
1 cup fat-free milk (80 cal)
1/2 cup applesauce (50 cal)
Lunch (543 - I was STARVING when I got home from the gym):
One 5 oz can Great Value tuna (100 cal) mixed with:
1/2 tbsp canola oil (60 cal)
2 tsp pine nuts (66 cal)
Squeeze of fresh lemon juice
14 Southwestern Ranch Baked Lays chips (120 cal) - I CAN'T STOP eating these...I have to count them out and put them away or I would eat the whole bag!!
10 Kashi Original 7 Grain crackers (87)
1 banana (110 cal) - I am super low on potassium because I am getting crazy muscle cramps!
Snack ():
Dinner (570 - I estimated up): Caesar Chicken Wraps ~ recipe cut in half
http://www.mealsmatter.org/recipes-meals/recipe/13148
Ingredients (900 cal/4 servings? = 225 per serving)
1/4 cup Caesar dressing (300 cal)
1/4 cup GV finely shredded parmesan cheese (75 cal), divided
1 tsp Lemon juice
1 Garlic clove, minced
1/4 tsp Pepper
4 oz (1/2) cream cheese (400 cal), softened
3 cups Shredded romaine (12)
1/2 cup Diced sweet red pepper (12)
16 olives (100 cal), sliced
Dressing (225 per serving) + tortilla + chicken = 455 per tortilla
1 whole wheat tortilla (130 cal)
1 cup Cubed cooked chicken (200 cal/2 = 100 per person)
Preparation
In a small bowl, combine the salad dressing, 1/4 cup Parmesan cheese, lemon juice, garlic and pepper. In a small mixing bowl, beat the cream cheese until smooth. Add half of the salad dressing mixture and mix well; set aside.
In a large bowl, combine the romaine, red pepper, and olives. Add the remaining salad dressing mixture; toss to coat. Spread about 1/4 cup cream cheese mixture on each tortilla. Top with the romaine mixture and chicken; sprinkle with remaining Parmesan cheese. Roll up, cut in half, and serve.
1 Hershey’s Dark Chocolate square (45 cal)
Activity: Holy geez my 9:30 instructor really pushed us today - I did my one hour tone & sculpt class - the instructor took us to the gym to do lunges, but my groin is still pretty sore. So I ran on the treadmill for the 5 minutes they were down there getting in 1/2 mile and then went back to class and finished it out - whew! Then I did one hour of yoga.
Tip of the day from www.prevention.com:
Cut 100 calories per meal
It's a lot easier than you may think, and it adds up fast: With 300 to 500 calories cut plus 400 more burned with exercise, you'll lose slow and steady. Skip the croutons in your salad and use 1 less tablespoon of butter on bread; both are good for saving 100. For more weight loss ideas, visit 100 Ways to Cut 100 Calories.
Breakfast (350 cal):
3 tbsp Creamy Wheat BC (120 cal) sprinkled with cinnamon (good idea Julie!!)
2 tbsp sunflower seeds (100 cal)
1 cup fat-free milk (80 cal)
1/2 cup applesauce (50 cal)
Lunch (543 - I was STARVING when I got home from the gym):
One 5 oz can Great Value tuna (100 cal) mixed with:
1/2 tbsp canola oil (60 cal)
2 tsp pine nuts (66 cal)
Squeeze of fresh lemon juice
14 Southwestern Ranch Baked Lays chips (120 cal) - I CAN'T STOP eating these...I have to count them out and put them away or I would eat the whole bag!!
10 Kashi Original 7 Grain crackers (87)
1 banana (110 cal) - I am super low on potassium because I am getting crazy muscle cramps!
Snack ():
Dinner (570 - I estimated up): Caesar Chicken Wraps ~ recipe cut in half
http://www.mealsmatter.org/recipes-meals/recipe/13148
Ingredients (900 cal/4 servings? = 225 per serving)
1/4 cup Caesar dressing (300 cal)
1/4 cup GV finely shredded parmesan cheese (75 cal), divided
1 tsp Lemon juice
1 Garlic clove, minced
1/4 tsp Pepper
4 oz (1/2) cream cheese (400 cal), softened
3 cups Shredded romaine (12)
1/2 cup Diced sweet red pepper (12)
16 olives (100 cal), sliced
Dressing (225 per serving) + tortilla + chicken = 455 per tortilla
1 whole wheat tortilla (130 cal)
1 cup Cubed cooked chicken (200 cal/2 = 100 per person)
Preparation
In a small bowl, combine the salad dressing, 1/4 cup Parmesan cheese, lemon juice, garlic and pepper. In a small mixing bowl, beat the cream cheese until smooth. Add half of the salad dressing mixture and mix well; set aside.
In a large bowl, combine the romaine, red pepper, and olives. Add the remaining salad dressing mixture; toss to coat. Spread about 1/4 cup cream cheese mixture on each tortilla. Top with the romaine mixture and chicken; sprinkle with remaining Parmesan cheese. Roll up, cut in half, and serve.
1 Hershey’s Dark Chocolate square (45 cal)
Activity: Holy geez my 9:30 instructor really pushed us today - I did my one hour tone & sculpt class - the instructor took us to the gym to do lunges, but my groin is still pretty sore. So I ran on the treadmill for the 5 minutes they were down there getting in 1/2 mile and then went back to class and finished it out - whew! Then I did one hour of yoga.
Tip of the day from www.prevention.com:
Cut 100 calories per meal
It's a lot easier than you may think, and it adds up fast: With 300 to 500 calories cut plus 400 more burned with exercise, you'll lose slow and steady. Skip the croutons in your salad and use 1 less tablespoon of butter on bread; both are good for saving 100. For more weight loss ideas, visit 100 Ways to Cut 100 Calories.
4/22 ~ 1696 cal/122.8 lbs
I saw 122 on the scale today!!!!!!!!!!!!!!!! I can't believe it...I say that every pound, but it is really amazing to see that number lower every week!! Yay!!
Thanks Julie & Amanda for all your kind comments - it is so awesome to have your support!!
Breakfast (399 cal):
1 cup Kashi Honey Puffs with 1 cup fat-free milk (200 cal)
1 tbsp dried cranberries (24 cal/0 fat/7 carbs/0 pro)
1/2 banana (55)
3 tbsp peanuts (120 cal)
Lunch (452): Turkey sandwich ~
2 slices deli turkey (45 cal),
1/4 cup lettuce (2 cal)
2 tbsp mashed avocado (50 cal)
1 slice tomato (5 cal)
1 slice Colby Jack cheese (80 cal)
Sara Lee Whole Wheat bread (150 cal)
14 Southwestern Ranch Baked Lays chips (120 cal) - YUMMMO....Julie - nice recommendation - these chips were awesome!
Snack (380): 1 Luna Blueberry Bliss bar (180 cal)
1 6 oz GV Vanilla yogurt (80 cal)
3 tbsp cashews (120 cal)
Dinner (465): Lasagna leftovers!
Activity: NOTHING - I am taking the day off to work on pictures! :)
Tip of the day from www.prevention.com:
Graze, don't gorge
Plan on three small meals and two or three snacks a day, spaced no more than 4 hours apart for best weight loss results. Women who follow this mini-meal plan are leaner and have less body fat than women who eat the same number of calories packed into two or three big meals, found researchers at the University of Michigan. Eating small portions often also helps keep your metabolism revved and stomach full so you don't overeat.
Thanks Julie & Amanda for all your kind comments - it is so awesome to have your support!!
Breakfast (399 cal):
1 cup Kashi Honey Puffs with 1 cup fat-free milk (200 cal)
1 tbsp dried cranberries (24 cal/0 fat/7 carbs/0 pro)
1/2 banana (55)
3 tbsp peanuts (120 cal)
Lunch (452): Turkey sandwich ~
2 slices deli turkey (45 cal),
1/4 cup lettuce (2 cal)
2 tbsp mashed avocado (50 cal)
1 slice tomato (5 cal)
1 slice Colby Jack cheese (80 cal)
Sara Lee Whole Wheat bread (150 cal)
14 Southwestern Ranch Baked Lays chips (120 cal) - YUMMMO....Julie - nice recommendation - these chips were awesome!
Snack (380): 1 Luna Blueberry Bliss bar (180 cal)
1 6 oz GV Vanilla yogurt (80 cal)
3 tbsp cashews (120 cal)
Dinner (465): Lasagna leftovers!
Activity: NOTHING - I am taking the day off to work on pictures! :)
Tip of the day from www.prevention.com:
Graze, don't gorge
Plan on three small meals and two or three snacks a day, spaced no more than 4 hours apart for best weight loss results. Women who follow this mini-meal plan are leaner and have less body fat than women who eat the same number of calories packed into two or three big meals, found researchers at the University of Michigan. Eating small portions often also helps keep your metabolism revved and stomach full so you don't overeat.
4/21 ~ 1419 cal/123.2 lbs
Woo-hoo lovin the weight again this morning!!! Heading to the gym to keep up the hard work!! Julie, I am going to start listing the foods instead of writing them out...I like how your blog is like that!
I am having a large lunch & snack because I have portraits tonight & won't be home from 4:15 - 8:00. I need to stay full & energized until I get home to have a little lasagna.
Breakfast (342):
3/4 cup Fiber One (90 cal)
1 cup fat-free milk (80 cal)
1 tbsp dried cranberries (24 cal)
1 tbsp almond butter (90 cal)
1/2 red apple (38 cal)
1/4 cup fresh pineapple diced (20 cal)
Lunch (352): Chef Salad
2 cups Classic Iceburg salad mix (20 cal)
1 tbsp carrot slivers (10)
1 hardboiled egg (70 cal)
2 slices (1 oz) deli turkey (40 cal)
1 tbsp sunflower seeds (50 cal)
1.5 tbsp GV finely shredded parmesan cheese (29 cal)
1.5 tbsp Kraft Light raspberry vinaigrette (38 cal)
7 Kashi Toasted Asiago crackers (87 cal)
2 oz/5 cherry tomatoes (8 cal)
Snack (260):
1 banana (110 cal)
1 1/2 tbsp peanut butter (150 cal)
I DON'T REMEMBER....I had something else with this snack, but have NO idea what it was now...(I am logging this the next day...)...
Dinner (465): Lasagna ~ 3715 cal/8 servings = 465 cal
8 oz Oven Ready Lasagna noodles (840)
2 cups Italian style cheese (240 cal)
1/4 cup GV finely shredded parmesan cheese (75 cal)
2 eggs Goldhen Aldis (140 cal)
1 26.5 can Hunt’s spaghetti sauce (300 cal)
3 cups/1.5 lbs venison (1000 cal)
2 15 oz Part Skim milk ricotta cheese (1120)
Activity: I had another great day at the gym - I did my one hour cardio/sculpt/tone class & one hour of yoga. I am also shooting portraits tonight so that will burn a few calories, I'm sure!
Tip of the day from www.prevention.com:
Cue your portions
Learn what healthy serving sizes look like--or you can use your hand: Your palm is about the size of a 3-ounce serving of meat, and your fist is good for a half cup, perfect for pasta. Your thumb is about an ounce (cheese is 1 1/2 thumbs), and the tip measures 1 teaspoon, which counts for one serving of oil.
I am having a large lunch & snack because I have portraits tonight & won't be home from 4:15 - 8:00. I need to stay full & energized until I get home to have a little lasagna.
Breakfast (342):
3/4 cup Fiber One (90 cal)
1 cup fat-free milk (80 cal)
1 tbsp dried cranberries (24 cal)
1 tbsp almond butter (90 cal)
1/2 red apple (38 cal)
1/4 cup fresh pineapple diced (20 cal)
Lunch (352): Chef Salad
2 cups Classic Iceburg salad mix (20 cal)
1 tbsp carrot slivers (10)
1 hardboiled egg (70 cal)
2 slices (1 oz) deli turkey (40 cal)
1 tbsp sunflower seeds (50 cal)
1.5 tbsp GV finely shredded parmesan cheese (29 cal)
1.5 tbsp Kraft Light raspberry vinaigrette (38 cal)
7 Kashi Toasted Asiago crackers (87 cal)
2 oz/5 cherry tomatoes (8 cal)
Snack (260):
1 banana (110 cal)
1 1/2 tbsp peanut butter (150 cal)
I DON'T REMEMBER....I had something else with this snack, but have NO idea what it was now...(I am logging this the next day...)...
Dinner (465): Lasagna ~ 3715 cal/8 servings = 465 cal
8 oz Oven Ready Lasagna noodles (840)
2 cups Italian style cheese (240 cal)
1/4 cup GV finely shredded parmesan cheese (75 cal)
2 eggs Goldhen Aldis (140 cal)
1 26.5 can Hunt’s spaghetti sauce (300 cal)
3 cups/1.5 lbs venison (1000 cal)
2 15 oz Part Skim milk ricotta cheese (1120)
Activity: I had another great day at the gym - I did my one hour cardio/sculpt/tone class & one hour of yoga. I am also shooting portraits tonight so that will burn a few calories, I'm sure!
Tip of the day from www.prevention.com:
Cue your portions
Learn what healthy serving sizes look like--or you can use your hand: Your palm is about the size of a 3-ounce serving of meat, and your fist is good for a half cup, perfect for pasta. Your thumb is about an ounce (cheese is 1 1/2 thumbs), and the tip measures 1 teaspoon, which counts for one serving of oil.
4/20 ~ 1425 cal/124.8 lbs
Woke up late...busy day - will log in my calories later! :)
Breakfast (353): (381 cal) Cranberry hazelnut cereal ~ 1 cup Kashi Honey Puffs (120 cal/1 fat/25 carb/3 pro), 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro), 2 tbsp dried cranberries (48 cal/0 fat/13 carbs/0 pro), 1/2 tbsp hazelnuts (45 cal/) & 1 1/2 tbsp peanuts (60 cal).
Lunch (452 cal): Turkey sandwich ~ 2 slices deli turkey (45 cal/0 fat/0 carbs/10 pro), 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro) 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro) and 1 slice Colby Jack cheese ( 80 cal/6 fat/0 carbs/5 pro) on Sara Lee Whole Wheat bread (150 cal/2 fat/26 carbs/7 pro) and 15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro).
Snack (220): 2 12 oz bottles Bud Light (220 cal/0 fat/14 carbs/2 pro)
Dinner (400 cal): I found this chicken recipe in my Prevention magazine. The pineapple was great! The chicken was too dry - I cooked it too long & the spinach wasn't cooked long enough - it wasn't wilted. But overall it was very tasty & I will try it again!
Chicken (378/2 = 190 per serving)
1 tbsp GV tomato paste (18 cal)
1 1/2 tbsp honey (90 cal)
2 tbsp Kikomann low sodium soy sauce (20 cal)
Mix together and coat 2 5 oz chicken breasts (250 cal). I went ahead and poured it over the chicken breasts in the pan.
Broil for 10 minutes and turn and cook another 10 minutes. Sprinkle with sesame seeds.
Serve with:
12 oz spinach (60)
1/4 tsp salt
1/2 tsp sesame seeds
Spray foil with cooking spray and put spinach on foil, spray with oil and toss with salt. Fold over and seal edges to form a well-sealed pouch. Cook until wilted under broiler 10 minutes. Season to taste with salt and pepper and top with sesame seeds.
1 cup fresh pineapple diced (80 cal) sprinkled with 1 1/2 tbsp macadamia nuts (80 cal).
Activity: One hour step class at the gym - GREAT workout!!! Then I swam with Ally for about 20 minutes but it was too cold!!
Breakfast (353): (381 cal) Cranberry hazelnut cereal ~ 1 cup Kashi Honey Puffs (120 cal/1 fat/25 carb/3 pro), 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro), 2 tbsp dried cranberries (48 cal/0 fat/13 carbs/0 pro), 1/2 tbsp hazelnuts (45 cal/) & 1 1/2 tbsp peanuts (60 cal).
Lunch (452 cal): Turkey sandwich ~ 2 slices deli turkey (45 cal/0 fat/0 carbs/10 pro), 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro) 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro) and 1 slice Colby Jack cheese ( 80 cal/6 fat/0 carbs/5 pro) on Sara Lee Whole Wheat bread (150 cal/2 fat/26 carbs/7 pro) and 15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro).
Snack (220): 2 12 oz bottles Bud Light (220 cal/0 fat/14 carbs/2 pro)
Dinner (400 cal): I found this chicken recipe in my Prevention magazine. The pineapple was great! The chicken was too dry - I cooked it too long & the spinach wasn't cooked long enough - it wasn't wilted. But overall it was very tasty & I will try it again!
Chicken (378/2 = 190 per serving)
1 tbsp GV tomato paste (18 cal)
1 1/2 tbsp honey (90 cal)
2 tbsp Kikomann low sodium soy sauce (20 cal)
Mix together and coat 2 5 oz chicken breasts (250 cal). I went ahead and poured it over the chicken breasts in the pan.
Broil for 10 minutes and turn and cook another 10 minutes. Sprinkle with sesame seeds.
Serve with:
12 oz spinach (60)
1/4 tsp salt
1/2 tsp sesame seeds
Spray foil with cooking spray and put spinach on foil, spray with oil and toss with salt. Fold over and seal edges to form a well-sealed pouch. Cook until wilted under broiler 10 minutes. Season to taste with salt and pepper and top with sesame seeds.
1 cup fresh pineapple diced (80 cal) sprinkled with 1 1/2 tbsp macadamia nuts (80 cal).
Activity: One hour step class at the gym - GREAT workout!!! Then I swam with Ally for about 20 minutes but it was too cold!!
4/19 ~ 1579 cal/123.8 lbs
Breakfast (404): 3/4 cup Fiber One (90 cal) with 1 cup fat-free milk (80 cal), 1 tbsp dried cranberries (24 cal/0 fat/7 carbs/0 pro), 1 banana (110 cal/0 fat/29 carbs/1 pro) with 1 tbsp peanut butter (100 cal/8 fat/3 carbs/3 pro)
Lunch (430): Leftover Chili-Grilled Chicken Salad ~ 1.5 cups Classic Iceburg salad mix (15 cal) with chicken (120), dressing (150), and bean/tomato/corn mixture (75) & 1 tbsp Hershey’s Dark chocolate chips (70 cal).
Snack (240): 1/4 cup peanuts (160 cal) & 1 6 oz GV Vanilla yogurt (80 cal).
Dinner (435): I wanted to do something tonight with tilapia that was slightly different than the usual Mrs. Dash, plus I wanted to incorporate a MUFA so I found this almond crusted tilapia recipe online!
2 servings (635/2 = 320):
2 tilapia fillets (6 ounces each), rinsed and dried (300)
2 tbsp Gold Medal white flour (50 cal)
2 egg whites (30)
juice of 1/2 lemon
20 unsalted roasted almonds, crushed (135)
1/4 cup GV plain breadcrumbs (120)
1/2 teaspoon chopped dried or fresh parsley
pinch of ground black pepper
Fish (320) + 1/2 cup cooked GV brown rice (75 cal) + 1 cup cooked asparagus (40 cal)
OMG dinner was AWESOME!!! It was delicious & will definitely be the only recipe I use when fixing tilapia!!
1 tbsp Hershey’s Dark chocolate chips (70 cal)
Activity: I had a GREAT morning at the gym! I ran 3.5 miles in 40 minutes...I alternated walking 4.0 mph for one minute and running at 8.0 mph for one minute the last 8 minutes! Then I lifted, did push-ups & abs and then my hour of yoga...I also spent the afternoon outside - I trimmed a bush and then Ally's hair! :)
Lunch (430): Leftover Chili-Grilled Chicken Salad ~ 1.5 cups Classic Iceburg salad mix (15 cal) with chicken (120), dressing (150), and bean/tomato/corn mixture (75) & 1 tbsp Hershey’s Dark chocolate chips (70 cal).
Snack (240): 1/4 cup peanuts (160 cal) & 1 6 oz GV Vanilla yogurt (80 cal).
Dinner (435): I wanted to do something tonight with tilapia that was slightly different than the usual Mrs. Dash, plus I wanted to incorporate a MUFA so I found this almond crusted tilapia recipe online!
2 servings (635/2 = 320):
2 tilapia fillets (6 ounces each), rinsed and dried (300)
2 tbsp Gold Medal white flour (50 cal)
2 egg whites (30)
juice of 1/2 lemon
20 unsalted roasted almonds, crushed (135)
1/4 cup GV plain breadcrumbs (120)
1/2 teaspoon chopped dried or fresh parsley
pinch of ground black pepper
Fish (320) + 1/2 cup cooked GV brown rice (75 cal) + 1 cup cooked asparagus (40 cal)
OMG dinner was AWESOME!!! It was delicious & will definitely be the only recipe I use when fixing tilapia!!
1 tbsp Hershey’s Dark chocolate chips (70 cal)
Activity: I had a GREAT morning at the gym! I ran 3.5 miles in 40 minutes...I alternated walking 4.0 mph for one minute and running at 8.0 mph for one minute the last 8 minutes! Then I lifted, did push-ups & abs and then my hour of yoga...I also spent the afternoon outside - I trimmed a bush and then Ally's hair! :)
4/18 ~ 1717 cal/123.0 lbs
Lovin the weight!! :)
Breakfast (310 cal): 2 tbsp Creamy Wheat BC (80 cal), 2 tbsp sunflower seeds (100 cal), 1 cup Mott’s applesauce (50 cal) & 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro).
Lunch (365 cal): 1 slice Sara Lee Whole Wheat bread (75 cal/1 fat/13 carbs/3.5 pro) with 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro), 2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro), 1 slice Colby Jack cheese ( 80 cal/6 fat/0 carbs/5 pro) & one small pack of Pringles chips (120?).
Snack (200): 2 garlic & herb Laughing Cow wedge (70 cal) & 15 Kashi Toasted Asiago crackers (130 cal).
Dinner (752 - whoaaaa): Oh yea, I am doing it...creamy fettucini alfredo!!
4 oz (1/2) cream cheese (400 cal), cubed
1/3 cup GV finely shredded parmesan cheese (100 cal)
1/4 cup salted sweet cream butter (400 cal)
1/4 cup fat-free milk (20 cal)
920 Sauce/2.5 cups = 368 cal for one cup + 2 oz dry GV Spaghetti noodles (210 cal) + 7 oz cooked large shrimp (174 cal)
It upset my stomach...wouldn't you know!
2 Hershey’s Dark Chocolate squares (90 cal)
Activity: I cleaned! :)
Breakfast (310 cal): 2 tbsp Creamy Wheat BC (80 cal), 2 tbsp sunflower seeds (100 cal), 1 cup Mott’s applesauce (50 cal) & 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro).
Lunch (365 cal): 1 slice Sara Lee Whole Wheat bread (75 cal/1 fat/13 carbs/3.5 pro) with 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro), 2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro), 1 slice Colby Jack cheese ( 80 cal/6 fat/0 carbs/5 pro) & one small pack of Pringles chips (120?).
Snack (200): 2 garlic & herb Laughing Cow wedge (70 cal) & 15 Kashi Toasted Asiago crackers (130 cal).
Dinner (752 - whoaaaa): Oh yea, I am doing it...creamy fettucini alfredo!!
4 oz (1/2) cream cheese (400 cal), cubed
1/3 cup GV finely shredded parmesan cheese (100 cal)
1/4 cup salted sweet cream butter (400 cal)
1/4 cup fat-free milk (20 cal)
920 Sauce/2.5 cups = 368 cal for one cup + 2 oz dry GV Spaghetti noodles (210 cal) + 7 oz cooked large shrimp (174 cal)
It upset my stomach...wouldn't you know!
2 Hershey’s Dark Chocolate squares (90 cal)
Activity: I cleaned! :)
4/17 ~ 1927 cal/124.4 lbs
I knew the scale would be higher this morning...but it sure is encouraging to see a low number every week - because I know next week it should be STAYING at that number! :)
I am taking Beth's boys, Erin & Gus, and Ally down to the farm today so I won't be getting in any exercise besides walking & playing.
Breakfast (420 cal): 1/2 cup Life Cinnamon cereal (80 cal) with 1 cup fat-free milk (80 cal) & 1 banana (110 cal) with 1 1/2 tbsp peanut butter (150 cal).
Lunch (475): Tortilla wrap (150) with 1 tbsp mashed avocado (25 cal/2.25 fat/1.25 carbs/.25 pro), 3 slices (2 oz) deli turkey (60 cal/1 fat/1 carb/11 pro), 1/2 cup lettuce & tomato slices (10, 1 cheese stick (80 cal/6 fat/0 carbs/6 pro) & 15 potato chips (150).
Snack (120): One container of Pringles chips (120)
Dinner (450): I made the same thing from last night for Erin - it was super good again! :) Chili- Grilled Chicken Salad
http://recipes.prevention.com/Recipe/chili-grilled-chicken-salad.aspx
11.2 oz Smirnoff Ice Raspberry Burst (182 cal/0 fat/20 carbs/0 pro)
Smirnoff Raspberry Vodka 4 oz (280 cal)
Activity: Day on the farm
I am taking Beth's boys, Erin & Gus, and Ally down to the farm today so I won't be getting in any exercise besides walking & playing.
Breakfast (420 cal): 1/2 cup Life Cinnamon cereal (80 cal) with 1 cup fat-free milk (80 cal) & 1 banana (110 cal) with 1 1/2 tbsp peanut butter (150 cal).
Lunch (475): Tortilla wrap (150) with 1 tbsp mashed avocado (25 cal/2.25 fat/1.25 carbs/.25 pro), 3 slices (2 oz) deli turkey (60 cal/1 fat/1 carb/11 pro), 1/2 cup lettuce & tomato slices (10, 1 cheese stick (80 cal/6 fat/0 carbs/6 pro) & 15 potato chips (150).
Snack (120): One container of Pringles chips (120)
Dinner (450): I made the same thing from last night for Erin - it was super good again! :) Chili- Grilled Chicken Salad
http://recipes.prevention.com/Recipe/chili-grilled-chicken-salad.aspx
11.2 oz Smirnoff Ice Raspberry Burst (182 cal/0 fat/20 carbs/0 pro)
Smirnoff Raspberry Vodka 4 oz (280 cal)
Activity: Day on the farm
4/16 ~ 1444 cal/122.4 lbs
Well after yesterday I couldn't believe the scale this morning, but I have had a great week at the gym & I am sure my weight will fluctuate back up in the next few days after yesterday...gesh I sure now how to ruin a weeks worth of hard work!
Breakfast (380 cal): 1 medium red apple (75 cal/0 fat/17 carb/0 pro), 1 slice Sara Lee Whole Wheat bread (75 cal/1 fat/13 carbs/3.5 pro), 1 1/2 tbsp peanut butter (150 cal/12 fat/4.5 carbs/5.5 pro) & 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro).
Lunch (417 cal): I am so dehydrated that I am hungry so I had an early lunch & part of my snack! :)
1 Thomas whole wheat English muffin (120 cal), 2 tbsp pecans (100 cal/11 fat/2 carbs/1 pro), 2 garlic & herb Laughing Cow wedge (70 cal), 2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro), & 15 Kashi Toasted Asiago crackers (87 cal).
Snack (250 cal): 1 6 oz GV Vanilla yogurt (80 cal) & 1/2 cup pistachios (170 cal/14 fat/8 carbs/6 pro).
Dinner (397 cal): Chili- Grilled Chicken Salad ~ this dinner was DELICIOUS!!! Next time I will make the chicken in advance & chill it along with the salad stuff and serve it all cold.
http://recipes.prevention.com/Recipe/chili-grilled-chicken-salad.aspx
1/2 cup Dressing (162 cal/3 = 54 cal per person):
1/4 cup Light Buttermilk Ranch dressing (140 cal)
1/4 cup Herdez Green Salsa (20 cal)
2 tablespoons chopped fresh cilantro (2 cal)
3 servings of chicken (580 cal/3 = 194 cal per 6 oz serving)
1 tbsp Williams Chili Seasoning (20 cal)
1/4 teaspoon ground cumin
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon salt
1/8 teaspoon ground black pepper
3 6 oz chicken breasts (560 cal)
1 lime, quartered (20 cal) - I FORGOT THE LIME! DANG....
Salad 5 2/3 cup servings (505/5 = 101 cal per 2/3 cup)
1 15.5 oz can Dakota’s black beans (385 cal)
1/2 cup whole kernel sweet corn Aldi’s (60 cal)
1 medium tomato, chopped (20 cal)
1/4 cup thinly sliced red onion (40 cal)
1.5 cups romaine lettuce (12 cal)
Because this meal had no mufa, I had 2 Hershey’s Dark Chocolate squares (90 cal)! yummmmo!
Activity: I went to walmart - that was about it! :)
Breakfast (380 cal): 1 medium red apple (75 cal/0 fat/17 carb/0 pro), 1 slice Sara Lee Whole Wheat bread (75 cal/1 fat/13 carbs/3.5 pro), 1 1/2 tbsp peanut butter (150 cal/12 fat/4.5 carbs/5.5 pro) & 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro).
Lunch (417 cal): I am so dehydrated that I am hungry so I had an early lunch & part of my snack! :)
1 Thomas whole wheat English muffin (120 cal), 2 tbsp pecans (100 cal/11 fat/2 carbs/1 pro), 2 garlic & herb Laughing Cow wedge (70 cal), 2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro), & 15 Kashi Toasted Asiago crackers (87 cal).
Snack (250 cal): 1 6 oz GV Vanilla yogurt (80 cal) & 1/2 cup pistachios (170 cal/14 fat/8 carbs/6 pro).
Dinner (397 cal): Chili- Grilled Chicken Salad ~ this dinner was DELICIOUS!!! Next time I will make the chicken in advance & chill it along with the salad stuff and serve it all cold.
http://recipes.prevention.com/Recipe/chili-grilled-chicken-salad.aspx
1/2 cup Dressing (162 cal/3 = 54 cal per person):
1/4 cup Light Buttermilk Ranch dressing (140 cal)
1/4 cup Herdez Green Salsa (20 cal)
2 tablespoons chopped fresh cilantro (2 cal)
3 servings of chicken (580 cal/3 = 194 cal per 6 oz serving)
1 tbsp Williams Chili Seasoning (20 cal)
1/4 teaspoon ground cumin
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon salt
1/8 teaspoon ground black pepper
3 6 oz chicken breasts (560 cal)
1 lime, quartered (20 cal) - I FORGOT THE LIME! DANG....
Salad 5 2/3 cup servings (505/5 = 101 cal per 2/3 cup)
1 15.5 oz can Dakota’s black beans (385 cal)
1/2 cup whole kernel sweet corn Aldi’s (60 cal)
1 medium tomato, chopped (20 cal)
1/4 cup thinly sliced red onion (40 cal)
1.5 cups romaine lettuce (12 cal)
Because this meal had no mufa, I had 2 Hershey’s Dark Chocolate squares (90 cal)! yummmmo!
Activity: I went to walmart - that was about it! :)
4/15 ~ 1979 cal/124.8 lbs
We didn't have internet Thursday so I am posting a day later...
Breakfast (340 cal): Raisin & Nut Cereal (page 84) ~ 3/4 cup Kashi Honey Puffs with 1 cup fat-free milk (170 cal), 2 tbsp raisins GV (70 cal), & 15 almonds (100 cal).
Lunch (427 cal): Turkey sandwich ~ 2 slices deli turkey (45 cal/0 fat/0 carbs/10 pro), 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro) 1 tbsp mashed avocado (25 cal), 1 tsp canola mayo (40 cal), 1 slice tomato (5 cal/0 fat/1 carb/0 pro) and 1 slice Colby Jack cheese (80 cal) on Sara Lee Whole Wheat bread (150 cal/2 fat/26 carbs/7 pro) and 10 Baked Lays chips (80 cal).
Snack (672 cal): Seven beers - yes you read that right....
Dinner (540 cal - woooooweeee gesh what a day!): 4 oz beef ribeye steak (260 cal), 2 tbsp KC Masterpiece BBQ sauce (60 cal), 1 medium Green Giant red potato (110 cal) with 1 tbsp Daisy Lite Sour Cream (20 cal) and 1 small corn on the cob (90 cal) ~ with NO butter! :)
Activity: 30 minutes on the treadmill, 15 on the elliptical, 30 pushups and 150 situps.
Breakfast (340 cal): Raisin & Nut Cereal (page 84) ~ 3/4 cup Kashi Honey Puffs with 1 cup fat-free milk (170 cal), 2 tbsp raisins GV (70 cal), & 15 almonds (100 cal).
Lunch (427 cal): Turkey sandwich ~ 2 slices deli turkey (45 cal/0 fat/0 carbs/10 pro), 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro) 1 tbsp mashed avocado (25 cal), 1 tsp canola mayo (40 cal), 1 slice tomato (5 cal/0 fat/1 carb/0 pro) and 1 slice Colby Jack cheese (80 cal) on Sara Lee Whole Wheat bread (150 cal/2 fat/26 carbs/7 pro) and 10 Baked Lays chips (80 cal).
Snack (672 cal): Seven beers - yes you read that right....
Dinner (540 cal - woooooweeee gesh what a day!): 4 oz beef ribeye steak (260 cal), 2 tbsp KC Masterpiece BBQ sauce (60 cal), 1 medium Green Giant red potato (110 cal) with 1 tbsp Daisy Lite Sour Cream (20 cal) and 1 small corn on the cob (90 cal) ~ with NO butter! :)
Activity: 30 minutes on the treadmill, 15 on the elliptical, 30 pushups and 150 situps.
4/14 ~ 1595 cal/125.2 lbs
Breakfast (345 cal): 3 tbsp sunflower seeds (150 cal), 3/4 cup Fiber One (90 cal) with 1 cup fat-free milk (80 cal), and 1/2 cup strawberries (25 cal).
Lunch (320 cal): Chef Salad (240) & 1 medium Granny Smith apple (80 cal) ~ 3 cups romaine lettuce (25) with 2 tbsp Alouette Feta Cheese (40 cal), 3 slices (2 oz) deli turkey (60 cal), 2 tbsp Kraft Light raspberry vinaigrette (50 cal), 1 small tomato (15 cal), & 1 tbsp sunflower seeds (50 cal).
Snack (200 cal): 1 6 oz GV Vanilla yogurt (80 cal) & 10 pecans (120 cal) ~ it is too hard to figure out how many are in a tbsp when you can only fit one in the spoon so I am estimating!
Dinner (730): I made the spinach/mozzarella/pine nut pizza but it wasn't near as good as last weeks!
1 whole wheat pizza crusts (600 cal) with one tbsp olive oil (120)
4 cups spinach leaves (20 cal)
1/4 cup pine nuts (400 cal)
1 cups mozzarella cheese (240 cal)
Per slice (6 slices per pizza): (230 cal)
I also had a sliver of Ally's pizza (an additional 150 cal) & 6 vanilla wafers (110)! I am losing all control!!!
Activity: 20 minutes on the elliptical, 20 minutes on the treadmill & 15 minutes lifting, push-ups & abs.
Here are some Biggest Loser recipes!
Lunch (320 cal): Chef Salad (240) & 1 medium Granny Smith apple (80 cal) ~ 3 cups romaine lettuce (25) with 2 tbsp Alouette Feta Cheese (40 cal), 3 slices (2 oz) deli turkey (60 cal), 2 tbsp Kraft Light raspberry vinaigrette (50 cal), 1 small tomato (15 cal), & 1 tbsp sunflower seeds (50 cal).
Snack (200 cal): 1 6 oz GV Vanilla yogurt (80 cal) & 10 pecans (120 cal) ~ it is too hard to figure out how many are in a tbsp when you can only fit one in the spoon so I am estimating!
Dinner (730): I made the spinach/mozzarella/pine nut pizza but it wasn't near as good as last weeks!
1 whole wheat pizza crusts (600 cal) with one tbsp olive oil (120)
4 cups spinach leaves (20 cal)
1/4 cup pine nuts (400 cal)
1 cups mozzarella cheese (240 cal)
Per slice (6 slices per pizza): (230 cal)
I also had a sliver of Ally's pizza (an additional 150 cal) & 6 vanilla wafers (110)! I am losing all control!!!
Activity: 20 minutes on the elliptical, 20 minutes on the treadmill & 15 minutes lifting, push-ups & abs.
Here are some Biggest Loser recipes!
4/13 ~ 1564 cal/125.2 lbs
Breakfast (380 cal): 3/4 cup Fiber One (90 cal) with 1 cup fat-free milk (80 cal), 1 banana (110 cal/0 fat/29 carbs/1 pro) & 1 tbsp peanut butter (100 cal/8 fat/3 carbs/3 pro).
Lunch (409 cal): 4 slices (3 oz) deli turkey (80 cal), 1 tbsp mashed avocado (25 cal), 1 cheese stick (80 cal), 1/2 cup lettuce (4 cal) & 2 slice tomato (10 cal) wrapped in 1 whole wheat tortilla (130 cal) with 10 Baked Lays chips (80 cal).
Snack (0): Was putting together a desk and lost track of time - it isn't good for me not to have a snack...by 5 p.m. I am starving and eat too much for dinner - I know this about me, so why is it a continuous struggle?? I meant to make a shake with some of my flax seed...maybe I will do that tomorrow!
Dinner (505 cal): Mexican Burrito leftovers ~ 1 whole wheat tortilla (130 calories/2 fat/25 carbs/4 pro), 3/4 cup venison with taco seasoning (140 cal/2 fat/0 carbs/6 pro), 2 tbsp shredded cheese (45 cal/3.5 fat/0 carbs/2.5 pro), 2 tbsp sour cream (40 cal/0 fat/3 carbs/1 pro), 1.5 tbsp mashed avocado with guac seasonings (40 cal/2.25 fat/1.25 carbs/.25 pro), 2 tbsp salsa (10 cal/0 fat/1 carb/0 pro), 10 Baked Tostitos (100 cal/1.5 fat/11 carbs/1 pro).
Gesh Steve got home late and I microwaved him some leftover mac-n-cheese from the BBQ and couldn't resist - I have no idea what is in 3/4 cup, but I am guessing a lot - maybe 200? THEN I had 1 tbsp Hershey’s Dark chocolate chips (70 cal) - what is wrong with me?? I am glad all these leftovers are now out of my fridge!
Activity: I did a one hour step/tone class that had me sweating like crazy and then I played with Ally for an hour in the pool
Tip of the day from www.prevention.com:
I need to work on my fiber intake...
Whole grains are particularly high in insoluble fiber. Oats, barley, beans, fruit (but not fruit juice), psyllium, and some vegetables contain significant amounts of both forms of fiber and are the best sources of soluble fiber. The best source of lignan, by far, is flaxseed (not flaxseed oil, regardless of packaging claims to the contrary).
Lunch (409 cal): 4 slices (3 oz) deli turkey (80 cal), 1 tbsp mashed avocado (25 cal), 1 cheese stick (80 cal), 1/2 cup lettuce (4 cal) & 2 slice tomato (10 cal) wrapped in 1 whole wheat tortilla (130 cal) with 10 Baked Lays chips (80 cal).
Snack (0): Was putting together a desk and lost track of time - it isn't good for me not to have a snack...by 5 p.m. I am starving and eat too much for dinner - I know this about me, so why is it a continuous struggle?? I meant to make a shake with some of my flax seed...maybe I will do that tomorrow!
Dinner (505 cal): Mexican Burrito leftovers ~ 1 whole wheat tortilla (130 calories/2 fat/25 carbs/4 pro), 3/4 cup venison with taco seasoning (140 cal/2 fat/0 carbs/6 pro), 2 tbsp shredded cheese (45 cal/3.5 fat/0 carbs/2.5 pro), 2 tbsp sour cream (40 cal/0 fat/3 carbs/1 pro), 1.5 tbsp mashed avocado with guac seasonings (40 cal/2.25 fat/1.25 carbs/.25 pro), 2 tbsp salsa (10 cal/0 fat/1 carb/0 pro), 10 Baked Tostitos (100 cal/1.5 fat/11 carbs/1 pro).
Gesh Steve got home late and I microwaved him some leftover mac-n-cheese from the BBQ and couldn't resist - I have no idea what is in 3/4 cup, but I am guessing a lot - maybe 200? THEN I had 1 tbsp Hershey’s Dark chocolate chips (70 cal) - what is wrong with me?? I am glad all these leftovers are now out of my fridge!
Activity: I did a one hour step/tone class that had me sweating like crazy and then I played with Ally for an hour in the pool
Tip of the day from www.prevention.com:
I need to work on my fiber intake...
Whole grains are particularly high in insoluble fiber. Oats, barley, beans, fruit (but not fruit juice), psyllium, and some vegetables contain significant amounts of both forms of fiber and are the best sources of soluble fiber. The best source of lignan, by far, is flaxseed (not flaxseed oil, regardless of packaging claims to the contrary).
4/12 ~ 1325 cal/125.4 lbs
Boo-boo-booo....I have my work cut out this week...my weekend's ridiculous eating & lack of exercise showed on the scale this morning...oh well - I am not too discouraged. I had a tough week last week with Ally being so sick & this morning I feel like we are back on track! :)
Breakfast (348 cal): 20 Kashi Cinnamon Harvest wheat biscuits (130 cal) with one cup fat-free milk (80 cal), 1/2 red apple (38 cal), & 1 tbsp peanut butter (100 cal/8 fat/3 carbs/3 pro).
Lunch (474 cal): I kinda made up my own chicken sandwich ~ 2 slices Sara Lee Whole Wheat bread (150 cal/2 fat/26 carbs/7 pro) with 1 tbsp mashed avocado (25 cal/2.25 fat/1.25 carbs/.25 pro) & 1 garlic & herb Laughing Cow wedge (35 cal/2 fat/1 carb/2.5 pro), 2 lettuce leaves (4 cal/0 fat/1 carbs/.2 pro) and 4 oz grilled chicken breast (110 cal/2.5 fat/0 carbs/20 pro) with 1 tbsp BBQ sauce (it was leftovers from the grill Saturday night) (30 cal) and 15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro).
Snack (0): No time
Dinner (503): 7 oz chicken breast sauteed in one tbsp olive oil (220 cal/2.5 fat/0 carbs/20 pro) with 1 cup Birds Eye Oriental Stir Fry veggies with sauce (50 cal/0 fat/9 carbs/2 pro) and 1/2 cup cooked brown rice (113 cal/1 fat/26 carbs/2 pro). This is one of my favorite meals!!
For dessert, I had 1 cup strawberries (50 cal/0 fat/13 carbs/0 pro) & 1 tbsp Hershey’s Dark chocolate chips (70 cal).
Activity: I am off to the gym!!! Oh how I have missed you...I only did 30 minutes on the elliptical burning 300 calories & 20 minutes on the treadmill burning 150 plus one hour of yoga.
Tip of the day from www.prevention.com:
Have I posted this one yet?
Adjust your tastebuds
If you’re accustomed to eating food with lots of salt, sugar, fat, and other additives, you’ll need to retrain your tastebuds to appreciate the more subtle flavors of whole foods. For instance, if you don’t immediately like the taste
of brown rice, mix it with white (in decreasing amounts) until you adapt. (You can do the same thing with whole grain pasta.) It works for salty and fatty foods, too. Instead of switching immediately to, say, low-sodium soups, mix a regular can with a low-sodium version and adjust the ratio toward less sodium as you get used to the flavor. It can take up to 12 weeks to adjust, says Richard Mattes, MPH, PhD, a professor of foods and nutrition at Purdue University.
Breakfast (348 cal): 20 Kashi Cinnamon Harvest wheat biscuits (130 cal) with one cup fat-free milk (80 cal), 1/2 red apple (38 cal), & 1 tbsp peanut butter (100 cal/8 fat/3 carbs/3 pro).
Lunch (474 cal): I kinda made up my own chicken sandwich ~ 2 slices Sara Lee Whole Wheat bread (150 cal/2 fat/26 carbs/7 pro) with 1 tbsp mashed avocado (25 cal/2.25 fat/1.25 carbs/.25 pro) & 1 garlic & herb Laughing Cow wedge (35 cal/2 fat/1 carb/2.5 pro), 2 lettuce leaves (4 cal/0 fat/1 carbs/.2 pro) and 4 oz grilled chicken breast (110 cal/2.5 fat/0 carbs/20 pro) with 1 tbsp BBQ sauce (it was leftovers from the grill Saturday night) (30 cal) and 15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro).
Snack (0): No time
Dinner (503): 7 oz chicken breast sauteed in one tbsp olive oil (220 cal/2.5 fat/0 carbs/20 pro) with 1 cup Birds Eye Oriental Stir Fry veggies with sauce (50 cal/0 fat/9 carbs/2 pro) and 1/2 cup cooked brown rice (113 cal/1 fat/26 carbs/2 pro). This is one of my favorite meals!!
For dessert, I had 1 cup strawberries (50 cal/0 fat/13 carbs/0 pro) & 1 tbsp Hershey’s Dark chocolate chips (70 cal).
Activity: I am off to the gym!!! Oh how I have missed you...I only did 30 minutes on the elliptical burning 300 calories & 20 minutes on the treadmill burning 150 plus one hour of yoga.
Tip of the day from www.prevention.com:
Have I posted this one yet?
Adjust your tastebuds
If you’re accustomed to eating food with lots of salt, sugar, fat, and other additives, you’ll need to retrain your tastebuds to appreciate the more subtle flavors of whole foods. For instance, if you don’t immediately like the taste
of brown rice, mix it with white (in decreasing amounts) until you adapt. (You can do the same thing with whole grain pasta.) It works for salty and fatty foods, too. Instead of switching immediately to, say, low-sodium soups, mix a regular can with a low-sodium version and adjust the ratio toward less sodium as you get used to the flavor. It can take up to 12 weeks to adjust, says Richard Mattes, MPH, PhD, a professor of foods and nutrition at Purdue University.
4/11 ~ 1565 cal/124.8 lbs
We had a great time last night with some friends, but I ate like a crazy person! Haha - I made some awesome chicken kabobs, so those were super low in calories, BUT one of the girls brought homemade mac-n-cheese and I had two helpings! It was sooo good! :) BUT my weight keeps creeping up...I am going to hit it hard this week at the gym - Ally is FINALLY better this morning!!!
Breakfast (365 cal): Toast with PB ~ 1 cup fat-free milk (80 cal), 1 slice Sara Lee Whole Wheat bread (75 cal) with 1 tbsp peanut butter (100 cal) and 1 banana (110 cal).
Lunch (363 cal): Crunchy Tuna Melt ~ Top 1 slice Sara Lee Whole Wheat bread (75 cal) with one 5 oz can Great Value tuna (100 cal) mixed with 1/2 tbsp canola mayo (22 cal), 1 tbsp sunflower seeds (50 cal/8.5 fat/4 carbs/3.5 pro), and 1/4 cup Italian style cheese (60 cal). Place under broiler or in toaster oven to melt. Serve with 7 Baked Lays chips (56 cal). This was pretty good but kind of dry - it needed more mayo and maybe some cilantro to give it some flavor.
Snack (180 cal): 1 Luna Lemon Zest bar (180 cal/5 fat/27 carb/9 pro)
Dinner (657 cal - holy geez!): 6 pieces FRIED fish (342 cal)
14 pieces of fresh perch (350 cal) were dredged in 5 tbsp cornmeal mixed with 1/4 cup flour (220 cal) + 1 egg Dutch Farms and 1/4 cup egg whites (100 cal) + veggie oil (120 cal) = 790/14 pieces = 57 cal per 1 oz piece
two FRIED red potatoes (220) in veggie oil (120) = 340/2 = (170 cal)
leftover green, orange, & red peppers sauteed in olive oil (75)...
AND why after all that salt I crave sugar??
1 tbsp Hershey’s Dark chocolate chips (70 cal)
Whew I am stuffed & not in a good way!! :)
Activity: I did yard work for several hours - I had to spend my day outdoors...it was beautiful!
Tip of the day from www.prevention.com:
Healthy Eating Tip ~ Make Recipe Substitutions You Won't Even Notice Whenever you can, opt for lower fat ingredients in recipes: skim milk instead of 2% or whole, low-fat cheese and mayonnaise instead of regular, light or fat-free salad dressing instead of full-fat dressing, ground turkey instead of ground beef, fat-free cream instead of regular. You can also reduce the sugar and fat a recipe calls for by one-quarter without affecting the taste or texture of your creation.
Breakfast (365 cal): Toast with PB ~ 1 cup fat-free milk (80 cal), 1 slice Sara Lee Whole Wheat bread (75 cal) with 1 tbsp peanut butter (100 cal) and 1 banana (110 cal).
Lunch (363 cal): Crunchy Tuna Melt ~ Top 1 slice Sara Lee Whole Wheat bread (75 cal) with one 5 oz can Great Value tuna (100 cal) mixed with 1/2 tbsp canola mayo (22 cal), 1 tbsp sunflower seeds (50 cal/8.5 fat/4 carbs/3.5 pro), and 1/4 cup Italian style cheese (60 cal). Place under broiler or in toaster oven to melt. Serve with 7 Baked Lays chips (56 cal). This was pretty good but kind of dry - it needed more mayo and maybe some cilantro to give it some flavor.
Snack (180 cal): 1 Luna Lemon Zest bar (180 cal/5 fat/27 carb/9 pro)
Dinner (657 cal - holy geez!): 6 pieces FRIED fish (342 cal)
14 pieces of fresh perch (350 cal) were dredged in 5 tbsp cornmeal mixed with 1/4 cup flour (220 cal) + 1 egg Dutch Farms and 1/4 cup egg whites (100 cal) + veggie oil (120 cal) = 790/14 pieces = 57 cal per 1 oz piece
two FRIED red potatoes (220) in veggie oil (120) = 340/2 = (170 cal)
leftover green, orange, & red peppers sauteed in olive oil (75)...
AND why after all that salt I crave sugar??
1 tbsp Hershey’s Dark chocolate chips (70 cal)
Whew I am stuffed & not in a good way!! :)
Activity: I did yard work for several hours - I had to spend my day outdoors...it was beautiful!
Tip of the day from www.prevention.com:
Healthy Eating Tip ~ Make Recipe Substitutions You Won't Even Notice Whenever you can, opt for lower fat ingredients in recipes: skim milk instead of 2% or whole, low-fat cheese and mayonnaise instead of regular, light or fat-free salad dressing instead of full-fat dressing, ground turkey instead of ground beef, fat-free cream instead of regular. You can also reduce the sugar and fat a recipe calls for by one-quarter without affecting the taste or texture of your creation.
4/10 ~ 2500 cal/124.4 lbs
Today I woke up feeling awful and decided it would be a no-counting calorie day...This is what I ate throughout the day:
1/2 biscuit with 1/2 cup sausage gravy, 2 bites of a left over sausage patty (it was Ally's and two bites was the only thing left), 5 slices of BACON (OMG that was so good), 1/2 an egg, cheese, and ham omelet, one glass skim milk, one glass whole fat milk, and two glasses of OJ.
25 Kashi crackers with one cheese stick & two Laughing Cow cheese triangles
20 almonds
One chicken kabob - it had four pepper slices (red, orange, & green), one chunk of red onions, two grape tomatoes, two slices of red potatoes, and 2 oz chicken chunks. One 3 oz slab of BBQ chicken breast (cooked on the grill with BBQ sauce) and two helpings of homemade mac-n-cheese.
One glass of Sprite Zero & 1 oz vodka (it didn't go down so well after drinking it the night before)
Two XX beers
Two Budweiser Selects
One Bud 55
NO tip today! :)
1/2 biscuit with 1/2 cup sausage gravy, 2 bites of a left over sausage patty (it was Ally's and two bites was the only thing left), 5 slices of BACON (OMG that was so good), 1/2 an egg, cheese, and ham omelet, one glass skim milk, one glass whole fat milk, and two glasses of OJ.
25 Kashi crackers with one cheese stick & two Laughing Cow cheese triangles
20 almonds
One chicken kabob - it had four pepper slices (red, orange, & green), one chunk of red onions, two grape tomatoes, two slices of red potatoes, and 2 oz chicken chunks. One 3 oz slab of BBQ chicken breast (cooked on the grill with BBQ sauce) and two helpings of homemade mac-n-cheese.
One glass of Sprite Zero & 1 oz vodka (it didn't go down so well after drinking it the night before)
Two XX beers
Two Budweiser Selects
One Bud 55
NO tip today! :)
4/09 ~ 1807 cal/124.4 lbs
We are heading down to RH for the day...
Breakfast (330 cal): Walnut Apple Waffle ~ 1 medium red apple (90 cal), 1 Organic Flax Plus waffle (90 cal) with 1 tsp agave nectar (20 cal), 1 tbsp walnuts (90 cal) & 1/2 cup fat-free milk (40 cal/0 fat/6 carbs/4 pro).
Lunch (241 cal): Turkey sandwich ~ 5 slices deli oven-roasted turkey (67 cal), 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro) 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro) on Sara Lee wheat bread (95 cal/2 fat/26 carbs/7 pro) and 1/2 cup strawberries (25 cal).
Snack (0 cal):
Dinner (661 cal): Pizza ~ I made the spinach/mozzarella/pine nut pizza I love from Spin Pizza.
1 whole wheat pizza crusts (600 cal) with one tbsp olive oil (120)
4 cups spinach leaves (20 cal)
1/4 cup pine nuts (400 cal)
1 cups mozzarella cheese (240 cal)
Per slice (6 slices per pizza): (230 cal)
I made another veggie & chicken one:
1 whole wheat pizza crusts (600 cal) with one tbsp olive oil (120)
1 cup mushrooms (15)
1 cup green peppers (30)
5 oz cut-up chicken (120)
1 cup black olives (100)
1/3 cup marinara sauce (100)
1/2 cup mozzarella cheese (120 cal)
Per slice (6 slices per pizza): (201 cal)
I had four Vodka & Sprites (275) and two Budweisers (300).
Activity: I ran a 10 minute mile! woo-hoo! I did 25 minutes on the treadmill, putting in 2 miles and burning 315 calories and then I did free weights for 20 minutes with pushups & situps between rests.
Tip of the day from www.prevention.com:
Keep portions in check
What you put on your plate is important, but healthy eating is also about being mindful of how much you consume. For example, your husband has pancakes with butter and syrup for breakfast, your son grabs a doughnut, and you opt for a cup of oatmeal with a handful of walnuts, a sliced banana, and a large glass of organic blueberry juice. You may win on nutrients, but when it comes to calories, you're dead last: That healthy-sounding meal adds up to almost 700 calories, more than a third of your allotment for the day.
Do it better: The best way to know if you're eating too much is to write it down. "Even if you note it on a napkin and then throw it away, that's okay. Just the act of writing makes you more aware," says Taub-Dix. Portion control cues help too: a baseball-size serving for chopped veggies and fruits; a golf ball for nuts and shredded cheese; a fist for rice and pasta; and a deck of cards for lean meats. (Test your serving-size savvy: take our Portion Control Pop Quiz!)
Also, swap higher-calorie healthy eating foods for high-fiber, lower-cal varieties like these:
Vegetables: Per 1 cup, raw spinach has 7 calories and boiled eggplant contains 35 calories; mashed sweet potato, however, has 249.
Fruit: A 1/2-cup serving of strawberries has 23 calories, while a medium banana has more than 100. An orange has almost half the calories of a glass of orange juice. More low-cal picks include melon and blueberries.
Whole grains: Two full cups of air-popped popcorn (a whole grain) has about the same number of calories as three little whole wheat crackers.
Breakfast (330 cal): Walnut Apple Waffle ~ 1 medium red apple (90 cal), 1 Organic Flax Plus waffle (90 cal) with 1 tsp agave nectar (20 cal), 1 tbsp walnuts (90 cal) & 1/2 cup fat-free milk (40 cal/0 fat/6 carbs/4 pro).
Lunch (241 cal): Turkey sandwich ~ 5 slices deli oven-roasted turkey (67 cal), 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro) 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro) on Sara Lee wheat bread (95 cal/2 fat/26 carbs/7 pro) and 1/2 cup strawberries (25 cal).
Snack (0 cal):
Dinner (661 cal): Pizza ~ I made the spinach/mozzarella/pine nut pizza I love from Spin Pizza.
1 whole wheat pizza crusts (600 cal) with one tbsp olive oil (120)
4 cups spinach leaves (20 cal)
1/4 cup pine nuts (400 cal)
1 cups mozzarella cheese (240 cal)
Per slice (6 slices per pizza): (230 cal)
I made another veggie & chicken one:
1 whole wheat pizza crusts (600 cal) with one tbsp olive oil (120)
1 cup mushrooms (15)
1 cup green peppers (30)
5 oz cut-up chicken (120)
1 cup black olives (100)
1/3 cup marinara sauce (100)
1/2 cup mozzarella cheese (120 cal)
Per slice (6 slices per pizza): (201 cal)
I had four Vodka & Sprites (275) and two Budweisers (300).
Activity: I ran a 10 minute mile! woo-hoo! I did 25 minutes on the treadmill, putting in 2 miles and burning 315 calories and then I did free weights for 20 minutes with pushups & situps between rests.
Tip of the day from www.prevention.com:
Keep portions in check
What you put on your plate is important, but healthy eating is also about being mindful of how much you consume. For example, your husband has pancakes with butter and syrup for breakfast, your son grabs a doughnut, and you opt for a cup of oatmeal with a handful of walnuts, a sliced banana, and a large glass of organic blueberry juice. You may win on nutrients, but when it comes to calories, you're dead last: That healthy-sounding meal adds up to almost 700 calories, more than a third of your allotment for the day.
Do it better: The best way to know if you're eating too much is to write it down. "Even if you note it on a napkin and then throw it away, that's okay. Just the act of writing makes you more aware," says Taub-Dix. Portion control cues help too: a baseball-size serving for chopped veggies and fruits; a golf ball for nuts and shredded cheese; a fist for rice and pasta; and a deck of cards for lean meats. (Test your serving-size savvy: take our Portion Control Pop Quiz!)
Also, swap higher-calorie healthy eating foods for high-fiber, lower-cal varieties like these:
Vegetables: Per 1 cup, raw spinach has 7 calories and boiled eggplant contains 35 calories; mashed sweet potato, however, has 249.
Fruit: A 1/2-cup serving of strawberries has 23 calories, while a medium banana has more than 100. An orange has almost half the calories of a glass of orange juice. More low-cal picks include melon and blueberries.
Whole grains: Two full cups of air-popped popcorn (a whole grain) has about the same number of calories as three little whole wheat crackers.
4/08 ~ 1377 cal/124.4 lbs
Another day without going to the gym - I scheduled dentist appointments for me and Ally @ 10 a.m. this morning before we joined the gym and started this workout routine...then we have to run a biggilion errands so won't be home until probably 1:00. Josh wants to go to the bike park after school so I won't be able to have him watch Ally - I am hoping I can just do a workout video or lift here at the house this afternoon.
I walked around the cul-de-sac two days ago in my old shoes (I only wear my new ones inside) and am now suffering from shin splints...I just can't wear those old shoes and go outside to pound on the pavement. Man they hurt!!!!
My weight went up a few ounces - I am not surprised due to the fact I haven't done any cardio this week. At least I am keeping my calorie intake low, but I have to remember to have more today to throw off my body's thinking - if it thinks I am giving it too little calories, it will start burning muscle for food instead of fat!
Breakfast (357 cal): Cranberry hazelnut cereal ~ 1 cup Kashi Honey Puffs (120 cal/1 fat/25 carb/3 pro), 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro), 1 tbsp dried cranberries (24 cal/0 fat/13 carbs/0 pro), & 1 1/2 tbsp hazelnuts (133 cal/13 fat/4 carbs/3 pro).
Lunch (377 cal): Cheesy Turkey Muffin ~ 1 Thomas whole wheat English muffin (120 cal) with 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro), 2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro), 1 garlic & herb Laughing Cow wedge (35 cal/2 fat/1 carb/2.5 pro), 2 tbsp pecans (100 cal) and 10 Baked Lays chips (80 cal).
Snack (0 cal): I didn't eat lunch until 2:30 so I may have two tortillas tonight for dinner!
Dinner (643 cal): Mexican Burrito ~ 1 whole wheat tortilla (130 calories/2 fat/25 carbs/4 pro), 1 cup venison with taco seasoning (180 cal/2 fat/0 carbs/6 pro), 3 tbsp shredded cheese (63 cal/3.5 fat/0 carbs/2.5 pro), 3 tbsp sour cream (60 cal/0 fat/3 carbs/1 pro), 3 tbsp mashed avocado with guac seasonings (75 cal/2.25 fat/1.25 carbs/.25 pro), 3 tbsp salsa (15 cal/0 fat/1 carb/0 pro), 15 Baked Tostitos (120 cal/1.5 fat/11 carbs/1 pro).
Activity: Ok so I strolled along the dollar store, kohls, and wm for three hours - so according to the tip below, I burned 450 calories! haha
Tip of the day from www.prevention.com:
Rev your routine
When you spend a few hours running errands, it feels like you've worked off some serious weight. But despite all those aisle laps at the mall, hauling around shopping bags, and loading and unloading the car, you burned only about 400 calories—that's about 1/10 of a pound.
Do it better: Short bursts of intense activity burn more calories—and up to 36% more fat, according to a study published in the Journal of Applied Physiology. Strolling around the mall or a park for an hour works off about 150 calories; pick up the pace 1 minute out of every 5 to burn over one-third more calories (try a similar method if you bike).
I walked around the cul-de-sac two days ago in my old shoes (I only wear my new ones inside) and am now suffering from shin splints...I just can't wear those old shoes and go outside to pound on the pavement. Man they hurt!!!!
My weight went up a few ounces - I am not surprised due to the fact I haven't done any cardio this week. At least I am keeping my calorie intake low, but I have to remember to have more today to throw off my body's thinking - if it thinks I am giving it too little calories, it will start burning muscle for food instead of fat!
Breakfast (357 cal): Cranberry hazelnut cereal ~ 1 cup Kashi Honey Puffs (120 cal/1 fat/25 carb/3 pro), 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro), 1 tbsp dried cranberries (24 cal/0 fat/13 carbs/0 pro), & 1 1/2 tbsp hazelnuts (133 cal/13 fat/4 carbs/3 pro).
Lunch (377 cal): Cheesy Turkey Muffin ~ 1 Thomas whole wheat English muffin (120 cal) with 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro), 2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro), 1 garlic & herb Laughing Cow wedge (35 cal/2 fat/1 carb/2.5 pro), 2 tbsp pecans (100 cal) and 10 Baked Lays chips (80 cal).
Snack (0 cal): I didn't eat lunch until 2:30 so I may have two tortillas tonight for dinner!
Dinner (643 cal): Mexican Burrito ~ 1 whole wheat tortilla (130 calories/2 fat/25 carbs/4 pro), 1 cup venison with taco seasoning (180 cal/2 fat/0 carbs/6 pro), 3 tbsp shredded cheese (63 cal/3.5 fat/0 carbs/2.5 pro), 3 tbsp sour cream (60 cal/0 fat/3 carbs/1 pro), 3 tbsp mashed avocado with guac seasonings (75 cal/2.25 fat/1.25 carbs/.25 pro), 3 tbsp salsa (15 cal/0 fat/1 carb/0 pro), 15 Baked Tostitos (120 cal/1.5 fat/11 carbs/1 pro).
Activity: Ok so I strolled along the dollar store, kohls, and wm for three hours - so according to the tip below, I burned 450 calories! haha
Tip of the day from www.prevention.com:
Rev your routine
When you spend a few hours running errands, it feels like you've worked off some serious weight. But despite all those aisle laps at the mall, hauling around shopping bags, and loading and unloading the car, you burned only about 400 calories—that's about 1/10 of a pound.
Do it better: Short bursts of intense activity burn more calories—and up to 36% more fat, according to a study published in the Journal of Applied Physiology. Strolling around the mall or a park for an hour works off about 150 calories; pick up the pace 1 minute out of every 5 to burn over one-third more calories (try a similar method if you bike).
4/07 ~ 1200 cal/123.6 lbs
I guess only consuming 1000 calories really does help lose weight! Haha - I have a feeling today I will consume my normal calorie count, but yesterday I just wasn't as hungry as I have been lately (thank goodness!)!
I found a weekly meal plan on http://www.prevention.com that gives some variety to what the book has to offer. I am going to use it along with the book to make a weekly meal plan. I feel slightly disorganized because I like to know exactly what we are going to eat every day, but I don't like all the recipes in the book.
I really want to continue losing one pound a week until bathing suit weather & I think if I have my meals all ready planned out like I followed the flat belly diet the first three weeks, then I have a better chance of obtaining my goal. Otherwise I tend to eat the same things over and over.
This is what I plan to eat today (it will be altered thru the day according to what I actually eat!):
Breakfast (320 cal): 2 tbsp almond butter (170 cal/16 fat/8 carbs/9 pro) with 1 slice Sara Lee Whole Wheat bread (75 cal/1 fat/13 carbs/3.5 pro) & 1 medium red apple (75 cal/0 fat/17 carb/0 pro).
Lunch (287 cal): Chef Salad : 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 Kraft Light raspberry vinaigrette (50 cal).
Snack (180 cal): Yogurt & Pecans ~ 1 6 oz GV Vanilla yogurt (80 cal) & 2 tbsp pecans (100 cal/11 fat/2 carbs/1 pro).
Dinner (413 cal): 4 oz chicken breast (110 cal/2.5 fat/0 carbs/20 pro) sauteed with 1 cup red, green, and orange peppers (50 cal) & 1 tsp olive oil BC (40 cal)and 1/2 cup cooked brown rice (113 cal/1 fat/26 carbs/2 pro). I fixed the kids some linguine noodles & had 1/4 cup of them (100 cal).
Activity: I finished trimming the rose bushes outside & then reorganized my closet (which I am still working on)...still no trip to the gym with Ally being sick...Maybe tomorrow???
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 PM: Head to Bed
Aim for 7 to 8 hours of sleep a night; less than that, and you up your risk for a host of health problems, including weight gain, diabetes, high blood pressure, and more, not to mention the odds that you’ll feel more tired, frazzled, and likely to overeat the next day. Drink another glass of water shortly before bed, and give yourself plenty of time to wind down with a calming routine, such as a bath or reading in bed. For more tips to get a good night’s sleep, check out our 100 Ways to Sleep tool.
I found a weekly meal plan on http://www.prevention.com that gives some variety to what the book has to offer. I am going to use it along with the book to make a weekly meal plan. I feel slightly disorganized because I like to know exactly what we are going to eat every day, but I don't like all the recipes in the book.
I really want to continue losing one pound a week until bathing suit weather & I think if I have my meals all ready planned out like I followed the flat belly diet the first three weeks, then I have a better chance of obtaining my goal. Otherwise I tend to eat the same things over and over.
This is what I plan to eat today (it will be altered thru the day according to what I actually eat!):
Breakfast (320 cal): 2 tbsp almond butter (170 cal/16 fat/8 carbs/9 pro) with 1 slice Sara Lee Whole Wheat bread (75 cal/1 fat/13 carbs/3.5 pro) & 1 medium red apple (75 cal/0 fat/17 carb/0 pro).
Lunch (287 cal): Chef Salad : 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 Kraft Light raspberry vinaigrette (50 cal).
Snack (180 cal): Yogurt & Pecans ~ 1 6 oz GV Vanilla yogurt (80 cal) & 2 tbsp pecans (100 cal/11 fat/2 carbs/1 pro).
Dinner (413 cal): 4 oz chicken breast (110 cal/2.5 fat/0 carbs/20 pro) sauteed with 1 cup red, green, and orange peppers (50 cal) & 1 tsp olive oil BC (40 cal)and 1/2 cup cooked brown rice (113 cal/1 fat/26 carbs/2 pro). I fixed the kids some linguine noodles & had 1/4 cup of them (100 cal).
Activity: I finished trimming the rose bushes outside & then reorganized my closet (which I am still working on)...still no trip to the gym with Ally being sick...Maybe tomorrow???
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 PM: Head to Bed
Aim for 7 to 8 hours of sleep a night; less than that, and you up your risk for a host of health problems, including weight gain, diabetes, high blood pressure, and more, not to mention the odds that you’ll feel more tired, frazzled, and likely to overeat the next day. Drink another glass of water shortly before bed, and give yourself plenty of time to wind down with a calming routine, such as a bath or reading in bed. For more tips to get a good night’s sleep, check out our 100 Ways to Sleep tool.
4/06 ~ 1082 cal/126.2 lbs
Well I knew the weight was still up, but thankfully it has plateaued. I haven't worked out in three days! I am going downstairs now to lift and may take a brisk walk in the cul-de-sac before it starts raining.
Breakfast (252 cal): 2 tbsp Creamy Wheat BC (80 cal), 1/2 cup fat-free milk (40 cal/0 fat/6 carbs/4 pro), 1 tbsp sunflower seeds (50 cal/4 fat/2 carbs/1 pro), 2 tbsp dried cranberries (48 cal/0 fat/13 carbs/0 pro), & 1/3 cup applesauce (34 cal).
Lunch (168 cal): 5 slices oven roasted deli turkey (80 cal/.5 fat/0 carbs/13 pro) with 1 cheese stick (80 cal/6 fat/0 carbs/6 pro) & 2 oz/5 cherry tomatoes (8 cal/0 fat/1 carbs/0 pro).
Snack (150 cal): 3/4 cup frozen mango (90 cal) blended with 3/4 cup fat-free milk (60 cal).
Dinner (327 cal): 4 oz tuna steak (140 cal/1.5 fat/4 carbs/25 pro) baked in olive oil (20) with 1 cup steamed carrot sticks 7 oz (82 cal) & leftover 1/2 medium Green Giant red potato (55 cal) roasted with seasonings & olive oil (20) & parmesan cheese (10).
I am meeting Julie out and may have a couple beers!
I had one 20 oz Big Brutus Bud Light @ Applebees (185 cal)
Activity: 20 minutes walking/jogging around the cul-de-sac & two 20-minute circuit training exercise routines downstairs.
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
9:30 PM: Dessert
Wait an hour or so after dinner for a before-bed snack. You don’t have to strictly follow the fiber-protein rule, but it should be more than just empty calories. A few options: A tablespoon of chocolate drizzled over 1/2 cup of berries, apple slices with honey, or coconut water or orange juice ice pops.
Calorie count: 100 to 150 calories.
Continued tomorrow...
Breakfast (252 cal): 2 tbsp Creamy Wheat BC (80 cal), 1/2 cup fat-free milk (40 cal/0 fat/6 carbs/4 pro), 1 tbsp sunflower seeds (50 cal/4 fat/2 carbs/1 pro), 2 tbsp dried cranberries (48 cal/0 fat/13 carbs/0 pro), & 1/3 cup applesauce (34 cal).
Lunch (168 cal): 5 slices oven roasted deli turkey (80 cal/.5 fat/0 carbs/13 pro) with 1 cheese stick (80 cal/6 fat/0 carbs/6 pro) & 2 oz/5 cherry tomatoes (8 cal/0 fat/1 carbs/0 pro).
Snack (150 cal): 3/4 cup frozen mango (90 cal) blended with 3/4 cup fat-free milk (60 cal).
Dinner (327 cal): 4 oz tuna steak (140 cal/1.5 fat/4 carbs/25 pro) baked in olive oil (20) with 1 cup steamed carrot sticks 7 oz (82 cal) & leftover 1/2 medium Green Giant red potato (55 cal) roasted with seasonings & olive oil (20) & parmesan cheese (10).
I am meeting Julie out and may have a couple beers!
I had one 20 oz Big Brutus Bud Light @ Applebees (185 cal)
Activity: 20 minutes walking/jogging around the cul-de-sac & two 20-minute circuit training exercise routines downstairs.
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
9:30 PM: Dessert
Wait an hour or so after dinner for a before-bed snack. You don’t have to strictly follow the fiber-protein rule, but it should be more than just empty calories. A few options: A tablespoon of chocolate drizzled over 1/2 cup of berries, apple slices with honey, or coconut water or orange juice ice pops.
Calorie count: 100 to 150 calories.
Continued tomorrow...
4/05 ~ 1178 cal/no weigh-in
I forgot to weigh myself this morning. I heard Ally crying and hopped up to check on her...It is probably a good thing not to weigh myself today after this weekend. AND on top of not working out over the weekend or eating well, I don't feel very good today (Ally has had a stomach bug for a few days and now I am feeling pretty queasy), which means it will be three days since I have been to the gym if I don't work out today...
Breakfast (150 cal): 3/4 cup Special K vanilla almond with 1/2 cup fat-free milk (150 cal/1.5 fat/37 carbs/10 pro)
Lunch (450 cal): 1 Thomas whole wheat English muffin (120 cal) with 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro), 2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro), 2 tbsp pecans (103 cal/11 fat/2 carbs/1 pro), & 1 garlic & herb Laughing Cow wedge (35 cal/2 fat/1 carb/2.5 pro) and 10 Baked Lays chips (80 cal). I am still craving chocolate (this time of the month will end! 1 tbsp Hershey’s Dark chocolate chips (70 cal)
Snack (100 cal): Thought it couldn't hurt to have 5 prunes (100 cal) ~ haha.
Dinner (446 cal): I made Mom's meatloaf for the family and had a slice with a chef salad:
(1010 cal/30.5 fat/35.5 carbs/69 pro) ~ 1/3 cup GV 100% whole grain oats (100 cal/2 fat/18 carbs/3 pro), 1 egg Dutch Farms (70 cal/4.5 fat/1 carbs/6 pro), 1.2 lbs ground venison (800 cal/24 fat/0 carbs/56 pro), seasonings (0), 1/2 cup fat-free milk (40 cal/0 fat/6 carbs/4 pro). This recipe makes five servings & I had one (202 cal/6 fat/7 carbs/14 pro). I didn't add on the ketchup & brown sugar topping!! :)
1/2 medium Green Giant red potato (55 cal/0 fat/26 carbs/3 pro) roasted with seasonings, olive oil (20) & parmesan cheese (20)
(150 cal) ~ Chef salad: 2 cups lettuce & spinach leaves (16 cal/0 fat/4 carbs/1 pro), 3 carrot sticks (10 cal, 1 tbsp sunflower seeds (34 cal/4 fat/2 carbs/1 pro), 3 cherry tomatoes (5 cal/0 fat/1 carbs/0 pro), 1 tbsp shredded cheese (21 cal/1.75 fat/0 carbs/1.25 pro), 1/2 slice Market Pantry turkey bacon (18 cal) & 1 tbsp raspberry vinaigrette (60 cal/5 fat/4 carbs/0 pro).
Activity: Absolutely nothing...I sat on the couch and worked on my family photo albums!
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
7:30 PM: Dinner
Start this meal off with soup, recommend our experts. Studies show that people who do end up eating less overall. Have a cup of a low-fat broth-based kind, like minestrone, miso, or gazpacho. For the main meal, “I’d like to see a nice portion, 3 or 4 ounces, of grilled wild salmon because it has lean protein and provides healthy omega-3 fats,” says Alpert. Add cooked vegetables like sautéed broccoli or spinach and 1/2 cup of brown rice.
For a nonfish option, try turkey meatballs (roll in some whole oats for extra fiber and spices for antioxidants) over a bed of spaghetti squash, which has the texture of pasta but counts as a veggie serving. Use 1/2 cup of tomato sauce, and sprinkle a handful of pine nuts on top for extracrunchy texture. Have water with dinner, ideally, but a small (4 ounce) glass of wine is fine from time to time, our nutritionists concurred.
Bonus Tip: Stick to proper portions, especially when it comes to your proteins and carbs. For a realistic perspective, try our portion control quiz.
Calorie count: 400 to 500 calories.
Continued tomorrow...
Breakfast (150 cal): 3/4 cup Special K vanilla almond with 1/2 cup fat-free milk (150 cal/1.5 fat/37 carbs/10 pro)
Lunch (450 cal): 1 Thomas whole wheat English muffin (120 cal) with 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro), 2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro), 2 tbsp pecans (103 cal/11 fat/2 carbs/1 pro), & 1 garlic & herb Laughing Cow wedge (35 cal/2 fat/1 carb/2.5 pro) and 10 Baked Lays chips (80 cal). I am still craving chocolate (this time of the month will end! 1 tbsp Hershey’s Dark chocolate chips (70 cal)
Snack (100 cal): Thought it couldn't hurt to have 5 prunes (100 cal) ~ haha.
Dinner (446 cal): I made Mom's meatloaf for the family and had a slice with a chef salad:
(1010 cal/30.5 fat/35.5 carbs/69 pro) ~ 1/3 cup GV 100% whole grain oats (100 cal/2 fat/18 carbs/3 pro), 1 egg Dutch Farms (70 cal/4.5 fat/1 carbs/6 pro), 1.2 lbs ground venison (800 cal/24 fat/0 carbs/56 pro), seasonings (0), 1/2 cup fat-free milk (40 cal/0 fat/6 carbs/4 pro). This recipe makes five servings & I had one (202 cal/6 fat/7 carbs/14 pro). I didn't add on the ketchup & brown sugar topping!! :)
1/2 medium Green Giant red potato (55 cal/0 fat/26 carbs/3 pro) roasted with seasonings, olive oil (20) & parmesan cheese (20)
(150 cal) ~ Chef salad: 2 cups lettuce & spinach leaves (16 cal/0 fat/4 carbs/1 pro), 3 carrot sticks (10 cal, 1 tbsp sunflower seeds (34 cal/4 fat/2 carbs/1 pro), 3 cherry tomatoes (5 cal/0 fat/1 carbs/0 pro), 1 tbsp shredded cheese (21 cal/1.75 fat/0 carbs/1.25 pro), 1/2 slice Market Pantry turkey bacon (18 cal) & 1 tbsp raspberry vinaigrette (60 cal/5 fat/4 carbs/0 pro).
Activity: Absolutely nothing...I sat on the couch and worked on my family photo albums!
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
7:30 PM: Dinner
Start this meal off with soup, recommend our experts. Studies show that people who do end up eating less overall. Have a cup of a low-fat broth-based kind, like minestrone, miso, or gazpacho. For the main meal, “I’d like to see a nice portion, 3 or 4 ounces, of grilled wild salmon because it has lean protein and provides healthy omega-3 fats,” says Alpert. Add cooked vegetables like sautéed broccoli or spinach and 1/2 cup of brown rice.
For a nonfish option, try turkey meatballs (roll in some whole oats for extra fiber and spices for antioxidants) over a bed of spaghetti squash, which has the texture of pasta but counts as a veggie serving. Use 1/2 cup of tomato sauce, and sprinkle a handful of pine nuts on top for extracrunchy texture. Have water with dinner, ideally, but a small (4 ounce) glass of wine is fine from time to time, our nutritionists concurred.
Bonus Tip: Stick to proper portions, especially when it comes to your proteins and carbs. For a realistic perspective, try our portion control quiz.
Calorie count: 400 to 500 calories.
Continued tomorrow...
4/04 ~ 2024 cal/126.2 lbs
Well, I had a feeling my weight would go back up today - I haven't made the best choices of eating and drinking lately...we won't be going to RH today to celebrate Easter. Ally is still sick and I don't want to subject the family to whatever she has...
I read today in my Prevention magazine to treat your eating lifestyle on a 80/20 level...stay on track 80% of the time and the other 20% is when you are socializing, travelling or just can't eat healthy choices...well today I hit my 20% for the week! I have no doubt in my mind that I will be another pound heavier tomorrow...man I am frustrated right now with my choices!
Breakfast (344 cal): 2/3 cup Kashi Honey Puffs with 1 cup fat-free milk (160 cal) topped with 1 tbsp dried cranberries (24 cal/0 fat/7 carbs/0 pro) and 1 medium red apple (75 cal/0 fat/17 carb/0 pro) with 1 tbsp almond butter (85 cal/8 fat/4 carbs/4.5 pro).
Lunch (400 cal): I had my leftover corn tortilla from Jose Peppers with one tablespoon of avocado and one tablespoon refried beans (which I didn't eat Friday night). I am estimating it was around 400 calories.
Snack (530): 1 Luna Lemon Zest bar (180 cal/5 fat/27 carb/9 pro) with 1 banana (110 cal/0 fat/29 carbs/1 pro), 2 tbsp almond butter (170 cal/16 fat/8 carbs/9 pro), and 8 Kashi Fire Roasted Vegetable wheat crackers (70 cal) ~ ridiculous snack...I haven't drank any water for two days and am so dehydrated I want to eat everything in my pantry.
Dinner (750 cal): Steve ran to Subway for our Easter dinner...and of course, I ate the entire footlong...god I am such a hog!! 6" Black Forest Ham on 9-grain wheat bread with provolone cheese, light mayo, lettuce, tomatoes, and black olives.
Activity: I think I will be cleaning bathrooms and doing laundry for the next week!
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
6 to 7 PM: Walk or Work Out
If you didn’t walk in the morning, now is a good time to squeeze in some exercise. “When you’re home waiting before dinner is when the munchies happen,” says Alpert. She recommends some kind of regular predinner activity to all her clients, whether it’s just circling your block a couple of times or going to the gym. “When you have something scheduled, you’re less likely to float in and out of the kitchen.” It’s also a smart to try to include walking in your commute. If you drive to work, pick a far-away parking spot, says Alpert. If you take a train or bus, hop off a stop earlier than your usual and hoof it the rest of the way.
Continued tomorrow...
I read today in my Prevention magazine to treat your eating lifestyle on a 80/20 level...stay on track 80% of the time and the other 20% is when you are socializing, travelling or just can't eat healthy choices...well today I hit my 20% for the week! I have no doubt in my mind that I will be another pound heavier tomorrow...man I am frustrated right now with my choices!
Breakfast (344 cal): 2/3 cup Kashi Honey Puffs with 1 cup fat-free milk (160 cal) topped with 1 tbsp dried cranberries (24 cal/0 fat/7 carbs/0 pro) and 1 medium red apple (75 cal/0 fat/17 carb/0 pro) with 1 tbsp almond butter (85 cal/8 fat/4 carbs/4.5 pro).
Lunch (400 cal): I had my leftover corn tortilla from Jose Peppers with one tablespoon of avocado and one tablespoon refried beans (which I didn't eat Friday night). I am estimating it was around 400 calories.
Snack (530): 1 Luna Lemon Zest bar (180 cal/5 fat/27 carb/9 pro) with 1 banana (110 cal/0 fat/29 carbs/1 pro), 2 tbsp almond butter (170 cal/16 fat/8 carbs/9 pro), and 8 Kashi Fire Roasted Vegetable wheat crackers (70 cal) ~ ridiculous snack...I haven't drank any water for two days and am so dehydrated I want to eat everything in my pantry.
Dinner (750 cal): Steve ran to Subway for our Easter dinner...and of course, I ate the entire footlong...god I am such a hog!! 6" Black Forest Ham on 9-grain wheat bread with provolone cheese, light mayo, lettuce, tomatoes, and black olives.
Activity: I think I will be cleaning bathrooms and doing laundry for the next week!
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
6 to 7 PM: Walk or Work Out
If you didn’t walk in the morning, now is a good time to squeeze in some exercise. “When you’re home waiting before dinner is when the munchies happen,” says Alpert. She recommends some kind of regular predinner activity to all her clients, whether it’s just circling your block a couple of times or going to the gym. “When you have something scheduled, you’re less likely to float in and out of the kitchen.” It’s also a smart to try to include walking in your commute. If you drive to work, pick a far-away parking spot, says Alpert. If you take a train or bus, hop off a stop earlier than your usual and hoof it the rest of the way.
Continued tomorrow...
4/03 ~ 1414 cal/125.2 lbs
This has been one hell of a day...I spent six hours outside working in the yard! :)
Ally got super sick this evening and so from 5-11 I did laundry cleaning up the mess she made....poor baby!
Breakfast (325 cal): 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro) with 1 medium red apple (75 cal/0 fat/17 carb/0 pro) & 2 tbsp almond butter (170 cal/16 fat/8 carbs/9 pro).
Lunch (492 cal): Turkey sandwich ~ 2 slices deli turkey (45 cal/0 fat/0 carbs/10 pro), 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro) 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro) and 1 slice Colby Jack cheese ( 80 cal/6 fat/0 carbs/5 pro) on Sara Lee Whole Wheat bread (150 cal/2 fat/26 carbs/7 pro), 15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro) and 4 oz fresh strawberries (40 cal).
Snack (0):
Dinner (597 cal): (292 cal/12 fat/21 carbs/27 pro) Chef salad: 2 cups lettuce & spinach leaves (16 cal/0 fat/4 carbs/1 pro), 5 carrot sticks (15 cal), 5 cherry tomatoes (20 cal/0 fat/4 carbs/1 pro), 1 egg Goldhen Aldis (70 cal/4.5 fat/1 carbs/6 pro), 1 tbsp shredded cheese (21 cal/1.75 fat/0 carbs/1.25 pro), 1 slice Market Pantry turkey bacon (35 cal/3 fat/1 carb/2 pro), 1/4 medium avocado sliced (70 cal/6.5 fat/4 carbs/1.5 pro), 2 tbsp Kraft Light raspberry vinaigrette (50 cal/3.5 fat/5 carbs/0 pro) with 6 oz beef ribeye steak (300 cal).
Activity: Yardwork
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
3:30 to 4 PM: Afternoon Snack
Welcome to the witching hour: Almost everyone needs to snack between lunch and dinner, says Alpert. For a fiber-protein mix, try a 6-ounce yogurt (the natural milk sugars help with sweet cravings) and a handful of high-fiber cereal. Have a banana with a tablespoon of peanut or almond butter. “Or pick something fun,” says Koff, like an ounce of dark chocolate (70% cacao). It’s packed with polyphenols, a type of antioxidant shown to help lower blood pressure, keep your brain sharp, and more.
Bonus Tip: Let your appetite be your guide here—you may not need the same type of snack every day. If you had a big lunch, you may only need a small nibble. If you plan to hit the gym after work, you may want to eat more or save some of your snack until closer to your workout (an hour or so beforehand).
Calorie count: 150 to 250 calories.
Continued tomorrow...
Ally got super sick this evening and so from 5-11 I did laundry cleaning up the mess she made....poor baby!
Breakfast (325 cal): 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro) with 1 medium red apple (75 cal/0 fat/17 carb/0 pro) & 2 tbsp almond butter (170 cal/16 fat/8 carbs/9 pro).
Lunch (492 cal): Turkey sandwich ~ 2 slices deli turkey (45 cal/0 fat/0 carbs/10 pro), 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro) 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro) and 1 slice Colby Jack cheese ( 80 cal/6 fat/0 carbs/5 pro) on Sara Lee Whole Wheat bread (150 cal/2 fat/26 carbs/7 pro), 15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro) and 4 oz fresh strawberries (40 cal).
Snack (0):
Dinner (597 cal): (292 cal/12 fat/21 carbs/27 pro) Chef salad: 2 cups lettuce & spinach leaves (16 cal/0 fat/4 carbs/1 pro), 5 carrot sticks (15 cal), 5 cherry tomatoes (20 cal/0 fat/4 carbs/1 pro), 1 egg Goldhen Aldis (70 cal/4.5 fat/1 carbs/6 pro), 1 tbsp shredded cheese (21 cal/1.75 fat/0 carbs/1.25 pro), 1 slice Market Pantry turkey bacon (35 cal/3 fat/1 carb/2 pro), 1/4 medium avocado sliced (70 cal/6.5 fat/4 carbs/1.5 pro), 2 tbsp Kraft Light raspberry vinaigrette (50 cal/3.5 fat/5 carbs/0 pro) with 6 oz beef ribeye steak (300 cal).
Activity: Yardwork
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
3:30 to 4 PM: Afternoon Snack
Welcome to the witching hour: Almost everyone needs to snack between lunch and dinner, says Alpert. For a fiber-protein mix, try a 6-ounce yogurt (the natural milk sugars help with sweet cravings) and a handful of high-fiber cereal. Have a banana with a tablespoon of peanut or almond butter. “Or pick something fun,” says Koff, like an ounce of dark chocolate (70% cacao). It’s packed with polyphenols, a type of antioxidant shown to help lower blood pressure, keep your brain sharp, and more.
Bonus Tip: Let your appetite be your guide here—you may not need the same type of snack every day. If you had a big lunch, you may only need a small nibble. If you plan to hit the gym after work, you may want to eat more or save some of your snack until closer to your workout (an hour or so beforehand).
Calorie count: 150 to 250 calories.
Continued tomorrow...
4/02 ~ 2226 cal/125.6 lbs
I am excited...today I am boxing with Steve!! I am also very nervous, but at least I know he won't be peeling me off the floor after 10 minutes (like he would have two months ago!!)!!
Breakfast (353 cal): 1 Thomas whole wheat English muffin (120 cal) with 1 1/2 tbsp peanut butter (150 cal/12 fat/4.5 carbs/5.5 pro), 1/2 red apple (38 cal) & 1/2 cup Aldis brand fat-free milk (45 cal).
Lunch (492 cal): Turkey sandwich ~ 2 slices deli turkey (45 cal/0 fat/0 carbs/10 pro), 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro) 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro) and 1 slice Colby Jack cheese ( 80 cal/6 fat/0 carbs/5 pro) on Sara Lee Whole Wheat bread (150 cal/2 fat/26 carbs/7 pro), 15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro) and 4 oz fresh strawberries (40 cal).
Snack (0):
Dinner (495 cal): I went to Jose Peppers with an old friend and order the Chicken & Avocado Enchilada and requested the jalapeno sauce on the side (1 tbsp 75 cal). I only ate one corn tortilla instead of two (40 cal) with 2 oz grilled chicken breast (55 cal/1 fat/0 carbs/10 pro), 1 tbsp mashed avocado (25 cal/2.25 fat/1.25 carbs/.25 pro) lettuce & tomato (10 cal). The Espinaca cheese dip was ordered so I estimated to have eaten 4 tbsp (140 cal) with 20 chips (150 cal).
I had a LOT to drink this evening...I wish I hadn't drank so much because the next day was too hard after boxing and sweating my butt off!
2 11.2 oz Smirnoff Ice Raspberry Burst (364 cal)
2 bottles Michelob Ultra (192 cal/0 fat/6 carbs/2 pro)
3 12 oz bottles Bud Light (330 cal/0 fat/14 carbs/2 pro)
Activity: I went boxing with Steve! It was actually really fun!
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
1 to 1:30 PM: Lunch
Build yourself a rainbow salad, says Alpert. Start with dark, leafy greens and pile them high with a mix of colorful veggies, protein, and good-for-you fats. Try tomatoes, carrots, peppers, and mushrooms for a healthy mix of vitamins, minerals, and antioxidants. Add 1/4 cup of avocado for healthy, monounsaturated fat, and ½ cup of protein, like tuna fish, grilled chicken, turkey, beans, or lentils. “Get adventurous with different veggies every day,” Alpert says. “The more color and variety, the better.” All of the nutritionists gave the okay on dressing, but don’t drown your salad in it, and choose a light version or an olive oil–based one. “You want some fat in your salad because it helps your body digest fat-soluble vitamins like A, D, E, and K,” says Skolnick. Wash your meal down with water.
Bonus Tip: If you want, have a slice of whole grain bread on the side. “People love bread,” says Alpert. “If you’ll feel deprived without it, I’d rather you have the 100 or so calories here than risk going overboard later.”
Calorie count: 400 to 500 calories.
Continued tomorrow...
Breakfast (353 cal): 1 Thomas whole wheat English muffin (120 cal) with 1 1/2 tbsp peanut butter (150 cal/12 fat/4.5 carbs/5.5 pro), 1/2 red apple (38 cal) & 1/2 cup Aldis brand fat-free milk (45 cal).
Lunch (492 cal): Turkey sandwich ~ 2 slices deli turkey (45 cal/0 fat/0 carbs/10 pro), 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro) 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro) and 1 slice Colby Jack cheese ( 80 cal/6 fat/0 carbs/5 pro) on Sara Lee Whole Wheat bread (150 cal/2 fat/26 carbs/7 pro), 15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro) and 4 oz fresh strawberries (40 cal).
Snack (0):
Dinner (495 cal): I went to Jose Peppers with an old friend and order the Chicken & Avocado Enchilada and requested the jalapeno sauce on the side (1 tbsp 75 cal). I only ate one corn tortilla instead of two (40 cal) with 2 oz grilled chicken breast (55 cal/1 fat/0 carbs/10 pro), 1 tbsp mashed avocado (25 cal/2.25 fat/1.25 carbs/.25 pro) lettuce & tomato (10 cal). The Espinaca cheese dip was ordered so I estimated to have eaten 4 tbsp (140 cal) with 20 chips (150 cal).
I had a LOT to drink this evening...I wish I hadn't drank so much because the next day was too hard after boxing and sweating my butt off!
2 11.2 oz Smirnoff Ice Raspberry Burst (364 cal)
2 bottles Michelob Ultra (192 cal/0 fat/6 carbs/2 pro)
3 12 oz bottles Bud Light (330 cal/0 fat/14 carbs/2 pro)
Activity: I went boxing with Steve! It was actually really fun!
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
1 to 1:30 PM: Lunch
Build yourself a rainbow salad, says Alpert. Start with dark, leafy greens and pile them high with a mix of colorful veggies, protein, and good-for-you fats. Try tomatoes, carrots, peppers, and mushrooms for a healthy mix of vitamins, minerals, and antioxidants. Add 1/4 cup of avocado for healthy, monounsaturated fat, and ½ cup of protein, like tuna fish, grilled chicken, turkey, beans, or lentils. “Get adventurous with different veggies every day,” Alpert says. “The more color and variety, the better.” All of the nutritionists gave the okay on dressing, but don’t drown your salad in it, and choose a light version or an olive oil–based one. “You want some fat in your salad because it helps your body digest fat-soluble vitamins like A, D, E, and K,” says Skolnick. Wash your meal down with water.
Bonus Tip: If you want, have a slice of whole grain bread on the side. “People love bread,” says Alpert. “If you’ll feel deprived without it, I’d rather you have the 100 or so calories here than risk going overboard later.”
Calorie count: 400 to 500 calories.
Continued tomorrow...
4/01 ~ 1325 cal/125.6 lbs
Week #9
From now on, I am not going to title my posts with the "day" of my diet since this is no longer a diet for me. I want to title the posts with the date, calories consumed & my weight (oh lordy) - I am not counting everything else from here on out either - I wanted to do it for a month to see what else I was consuming, but the fat, carbs, and protein all seemed pretty stable so I don't see the point anymore. I want to post my weight so I can see the fluctuations (and weekly loss) each day on the blog list instead of scrolling down to view it in each entry. I went back to the first day of March and the middle of March to see my weight then and now...I am consistently losing one pound a week which is super exciting!!!
Steve and I talked last night about how this has been a total lifestyle change. Yesterday I saw how easily it was to slip up ~ I got a regular sprite (instead of water which is what I told the annoying person checking us out at McDs I was getting) while ordering my first hot fudge sundae in months! :) I got the Sprite just to spite the restaurant and then regretted getting it at all! haha
It has been nine weeks since I started the jumpstart & exercising...I feel great despite of my choices yesterday - I need to take a break from the calorie counting once in a while - especially on my birthday!
Breakfast (325 cal): 1/2 medium red apple (38 cal), 1 tbsp almond butter (85 cal) and 1 Organic Flax Plus waffles (90 cal/3.5 fat/13 carbs/2.5 pro) with 1 tsp agave nectar (20 cal/0 fat/5 carbs/0 pro), 1 tbsp pecans (52 cal) & 1/2 cup fat-free milk (40 cal/0 fat/6 carbs/4 pro).
Lunch (380 cal): 1 tbsp mashed avocado (25 cal/2.25 fat/1.25 carbs/.25 pro) & 2 cheese sticks (160 cal/12 fat/0 carbs/12 pro) wrapped in 3 slices (2 oz) deli turkey (60 cal/1 fat/1 carb/11 pro) and a side salad ~ 1 cup Little Salad Bar Butter Lettuces (5 cal/0 fat/1 carbs/0 pro), 1 cup lettuce (8 cal/0 fat/2 carbs/.5 pro), 2 oz/5 cherry tomatoes (8 cal/0 fat/1 carbs/0 pro), 1 tbsp raspberry vinaigrette (60 cal/5 fat/4 carbs/0 pro), 5 cucumber slices (4 cal/0 fat/0 carbs/0 pro) and 1 tbsp sunflower seeds (50 cal/4 fat/2 carbs/1 pro).
Snack (155 cal): 1 tbsp almond butter (85 cal/8 fat/4 carbs/4.5 pro) with 8 Kashi Fire Roasted Vegetable wheat crackers (70 cal).
Dinner (465 cal): Tomorrow is grocery shopping day...I don't have much in the pantry so am resorting to an old favorite recipe that I still have things on the shelf to make:
Chicken Tetrazzini (2771 cal) ~ this recipe makes 6 servings at 465 calories per serving. I know this is not a healthy choice (I am not using whole wheat pasta and anything with cream of soup in it is not going to be good) but I don't have much else to feed the family! :)
9 oz dry GV Spaghetti noodles (945 cal)
1 13 oz can Member’s Mark Chicken Breast (350 cal)
1 10.5 oz GV Cream of chicken soup (175 cal)
1 10.5 oz Aldi’s brand cream of chicken soup (275 cal)
2 1/4 cups water
1/4 cup butter (400)
2 chicken bouillon cubes (10 cal)
1/4 cup shredded cheese (440 cal)
I am also adding on top of the entree 4 oz fresh mushrooms (26 cal) & 1 16 oz GV bag broccoli & cauliflower (150 cal).
Activity: I had a GREAT day at the gym. Steve let Ally stay home with him so I had a full hour and a half to sweat it out at the gym alone. I did 45 minutes on the elliptical, 15 minutes on the treadmill, 40 push-ups, 4 sets of 50 reps for abs, and repeated five free-weight exercises for biceps, triceps, and shoulders three times.
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
2 PM: Water and a Walk
Doing this now will help you make a sensible choice when those 4 o’clock cravings strike. “Get outside if you can, especially if you didn’t go out for lunch,” says Koff. “The fresh air and sunshine will boost your spirits and stop you from overeating because of a bad mood.”
Continued tomorrow...
From now on, I am not going to title my posts with the "day" of my diet since this is no longer a diet for me. I want to title the posts with the date, calories consumed & my weight (oh lordy) - I am not counting everything else from here on out either - I wanted to do it for a month to see what else I was consuming, but the fat, carbs, and protein all seemed pretty stable so I don't see the point anymore. I want to post my weight so I can see the fluctuations (and weekly loss) each day on the blog list instead of scrolling down to view it in each entry. I went back to the first day of March and the middle of March to see my weight then and now...I am consistently losing one pound a week which is super exciting!!!
Steve and I talked last night about how this has been a total lifestyle change. Yesterday I saw how easily it was to slip up ~ I got a regular sprite (instead of water which is what I told the annoying person checking us out at McDs I was getting) while ordering my first hot fudge sundae in months! :) I got the Sprite just to spite the restaurant and then regretted getting it at all! haha
It has been nine weeks since I started the jumpstart & exercising...I feel great despite of my choices yesterday - I need to take a break from the calorie counting once in a while - especially on my birthday!
Breakfast (325 cal): 1/2 medium red apple (38 cal), 1 tbsp almond butter (85 cal) and 1 Organic Flax Plus waffles (90 cal/3.5 fat/13 carbs/2.5 pro) with 1 tsp agave nectar (20 cal/0 fat/5 carbs/0 pro), 1 tbsp pecans (52 cal) & 1/2 cup fat-free milk (40 cal/0 fat/6 carbs/4 pro).
Lunch (380 cal): 1 tbsp mashed avocado (25 cal/2.25 fat/1.25 carbs/.25 pro) & 2 cheese sticks (160 cal/12 fat/0 carbs/12 pro) wrapped in 3 slices (2 oz) deli turkey (60 cal/1 fat/1 carb/11 pro) and a side salad ~ 1 cup Little Salad Bar Butter Lettuces (5 cal/0 fat/1 carbs/0 pro), 1 cup lettuce (8 cal/0 fat/2 carbs/.5 pro), 2 oz/5 cherry tomatoes (8 cal/0 fat/1 carbs/0 pro), 1 tbsp raspberry vinaigrette (60 cal/5 fat/4 carbs/0 pro), 5 cucumber slices (4 cal/0 fat/0 carbs/0 pro) and 1 tbsp sunflower seeds (50 cal/4 fat/2 carbs/1 pro).
Snack (155 cal): 1 tbsp almond butter (85 cal/8 fat/4 carbs/4.5 pro) with 8 Kashi Fire Roasted Vegetable wheat crackers (70 cal).
Dinner (465 cal): Tomorrow is grocery shopping day...I don't have much in the pantry so am resorting to an old favorite recipe that I still have things on the shelf to make:
Chicken Tetrazzini (2771 cal) ~ this recipe makes 6 servings at 465 calories per serving. I know this is not a healthy choice (I am not using whole wheat pasta and anything with cream of soup in it is not going to be good) but I don't have much else to feed the family! :)
9 oz dry GV Spaghetti noodles (945 cal)
1 13 oz can Member’s Mark Chicken Breast (350 cal)
1 10.5 oz GV Cream of chicken soup (175 cal)
1 10.5 oz Aldi’s brand cream of chicken soup (275 cal)
2 1/4 cups water
1/4 cup butter (400)
2 chicken bouillon cubes (10 cal)
1/4 cup shredded cheese (440 cal)
I am also adding on top of the entree 4 oz fresh mushrooms (26 cal) & 1 16 oz GV bag broccoli & cauliflower (150 cal).
Activity: I had a GREAT day at the gym. Steve let Ally stay home with him so I had a full hour and a half to sweat it out at the gym alone. I did 45 minutes on the elliptical, 15 minutes on the treadmill, 40 push-ups, 4 sets of 50 reps for abs, and repeated five free-weight exercises for biceps, triceps, and shoulders three times.
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
2 PM: Water and a Walk
Doing this now will help you make a sensible choice when those 4 o’clock cravings strike. “Get outside if you can, especially if you didn’t go out for lunch,” says Koff. “The fresh air and sunshine will boost your spirits and stop you from overeating because of a bad mood.”
Continued tomorrow...
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