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...