whew - thankfully I didn't gain too much from that awesome pizza last night! ;)
TOTAL CALORIES = 1365
Breakfast: 390 cal
1 cup corn flakes Best Choice (100 cal)
1 cup fat-free milk (80 cal)
1 tbsp peanut butter (100 cal)
1 banana (110 cal)
Lunch: 335 cal
Chef salad
2 cups lettuce (15 cal)
3 carrot sticks (10 cal)
1 tbsp raw sunflower seeds (90)
1 slice tomato (5 cal)
1 hardboiled egg Goldhen Aldis (70 cal)
2 tbsp Alouette Feta Cheese (40 cal)
2 tbsp raspberry vinaigrette (60 cal)
1 slice Jenny-O turkey (15 cal)
6 croutons (30 cal)
Snack: 195 cal
I am so stuck on this yummy snack! I love it!
2 tbsp hummas (70 cal)
1/4 red pepper (10)
2 tsp pine nuts (100 cal)
3 carrot sticks (10 cal)
One small slice of cucumber (just to try)
Dinner: 445 cal
Mexican Beef & Rice Casserole Leftovers
I topped my 1 1/2 cup serving (175) with:
2 tbsp refried beans (40 cal)
2 tbsp shredded cheese (45 cal)
2 tbsp Daisy Lite Sour Cream (40 cal)
2 tbsp mashed avocado (50 cal)
10 Tostitos (85 cal)
I plan to have several vodka & sprite zeros tonight - I will try to keep track and log in the calories tomorrow!
Exercise: 5.25 miles in 70 minutes...painful today - everything aches...not sure if my fibromyalgia is kicking in or what, but today was much harder than last week...bunions, knees, calves, etc - everything hurt, but I got thru it!
I also did 200 crunches (well 4 different sets of 50).
01/14 ~ 118.6 lbs
All that hard work & counting calories this week has definitely paid off...I like seeing 118 again!
Total Calories = 1760
Breakfast: 390 cal
1 cup corn flakes Best Choice (100 cal)
1 cup fat-free milk (80 cal)
1 tbsp peanut butter (100 cal)
1 banana (110 cal)
Lunch: 385 cal
Lettuce Wraps
2 Romaine lettuce leaves (10 cal)
4 red pepper slivers (15 cal) = 1/4 red pepper
2 cheese sticks (160 cal)
2 slices (2 oz) deli turkey (50 cal)
2 tbsp mashed avocado (50 cal)
Top each romaine lettuce with ½ of the mashed avocado, 2 red pepper strips, one cheese stick, & 1 1/2 slices deli turkey.
12 Wheat thins (100)
Snack: 285 cal
2 tbsp hummas (70 cal)
1/2 red pepper (15)
2 tsp pine nuts (100 cal)
1 cup red grapes (100 cal)
Dinner: 700 ESTIMATE
Steve took us to Spin Pizza! It was sooo good! We ordered the PINACI E AGLIO (Spinach & Garlic) pizza: Baby spinach, roasted garlic, fresh mozzarella, & toasted pinenuts on wheat crust. I have no idea the total calories I consumed, but I do know that I didn't feel totally stuffed after we were done (like you do after eating most pizzas).
Exercise: Today is our day of rest & I am going to take advantage of that...I am sore and ready for a day off - tomorrow is our 5 mile run & I want to be pumped up for it!!
Total Calories = 1760
Breakfast: 390 cal
1 cup corn flakes Best Choice (100 cal)
1 cup fat-free milk (80 cal)
1 tbsp peanut butter (100 cal)
1 banana (110 cal)
Lunch: 385 cal
Lettuce Wraps
2 Romaine lettuce leaves (10 cal)
4 red pepper slivers (15 cal) = 1/4 red pepper
2 cheese sticks (160 cal)
2 slices (2 oz) deli turkey (50 cal)
2 tbsp mashed avocado (50 cal)
Top each romaine lettuce with ½ of the mashed avocado, 2 red pepper strips, one cheese stick, & 1 1/2 slices deli turkey.
12 Wheat thins (100)
Snack: 285 cal
2 tbsp hummas (70 cal)
1/2 red pepper (15)
2 tsp pine nuts (100 cal)
1 cup red grapes (100 cal)
Dinner: 700 ESTIMATE
Steve took us to Spin Pizza! It was sooo good! We ordered the PINACI E AGLIO (Spinach & Garlic) pizza: Baby spinach, roasted garlic, fresh mozzarella, & toasted pinenuts on wheat crust. I have no idea the total calories I consumed, but I do know that I didn't feel totally stuffed after we were done (like you do after eating most pizzas).
Exercise: Today is our day of rest & I am going to take advantage of that...I am sore and ready for a day off - tomorrow is our 5 mile run & I want to be pumped up for it!!
01/13 ~ 119.8 lbs
Total Calories = 1300
Breakfast: 400 cal
1 cup corn flakes Best Choice (100 cal)
1 cup fat-free milk (80 cal)
1/2 cup applesauce (50 cal)
1/4 cup sunflower seeds (170 cal)
Lunch: 435 cal
Lettuce Wraps
2 Romaine lettuce leaves (10 cal)
4 red pepper slivers (15 cal) = 1/4 red pepper
2 cheese sticks (160 cal)
2 slices (2 oz) deli turkey (50 cal)
2 tbsp mashed avocado (50 cal)
1 tbsp carrot slivers (10)
Top each romaine lettuce with ½ of the mashed avocado, 2 red pepper strips, carrot slivers, one cheese stick, & 1 1/2 slices deli turkey.
Have 4 Wasa crackers (140 cal)
Snack: No Snack
Dinner: 350 cal
Tilapia with Broccoli Quinoa
http://www.101cookbooks.com/archives/double-broccoli-quinoa-recipe.html
1 cup DRY Ancient Harvest Quinoa (700 cal) = makes around 3 cups
1 14 oz whole medium broccoli bunch (135 cal)
1/3 cup GV finely shredded parmesan cheese (100 cal)
1 tbsp olive oil BC (120 cal)
2 tbsp heavy cream (100 cal)
1200 calories for quinoa/6 1/2 cup servings = 200 cal + 120 cal 4 oz tilapia & top my serving with: 1 tsp crushed almonds (25 cal/2 fat/1 carbs/1 pro)
Directions:
Heat the quinoa and set aside. Barely cook the broccoli by pouring 3/4 cup water into a large pot and bringing it to a simmer. Cover and cook for a minute, just long enough to take the raw edge off. Transfer the broccoli to a strainer and run under cold water until it stops cooking. Set aside.
To make the broccoli pesto puree 1 1/2 cup of the cooked broccoli, the garlic & Parmesan in a food processor. Drizzle in the cream and pulse until smooth.
Just before serving, toss the quinoa and remaining broccoli florets with the broccoli pesto. Top with the remaining almonds, and some sliced avocado or any of the other optional toppings.
WHY can't I stop eating the chocolate? I need sweets every night after dinner...grrr :)
5 Dark Chocolate Hershey Kisses (100 cal)
Exercise:
I ran 2 miles & walked .75 more in 30 minutes. I also did 10 minutes of abs (6 sets of different exercises 50 times).
Breakfast: 400 cal
1 cup corn flakes Best Choice (100 cal)
1 cup fat-free milk (80 cal)
1/2 cup applesauce (50 cal)
1/4 cup sunflower seeds (170 cal)
Lunch: 435 cal
Lettuce Wraps
2 Romaine lettuce leaves (10 cal)
4 red pepper slivers (15 cal) = 1/4 red pepper
2 cheese sticks (160 cal)
2 slices (2 oz) deli turkey (50 cal)
2 tbsp mashed avocado (50 cal)
1 tbsp carrot slivers (10)
Top each romaine lettuce with ½ of the mashed avocado, 2 red pepper strips, carrot slivers, one cheese stick, & 1 1/2 slices deli turkey.
Have 4 Wasa crackers (140 cal)
Snack: No Snack
Dinner: 350 cal
Tilapia with Broccoli Quinoa
http://www.101cookbooks.com/archives/double-broccoli-quinoa-recipe.html
1 cup DRY Ancient Harvest Quinoa (700 cal) = makes around 3 cups
1 14 oz whole medium broccoli bunch (135 cal)
1/3 cup GV finely shredded parmesan cheese (100 cal)
1 tbsp olive oil BC (120 cal)
2 tbsp heavy cream (100 cal)
1200 calories for quinoa/6 1/2 cup servings = 200 cal + 120 cal 4 oz tilapia & top my serving with: 1 tsp crushed almonds (25 cal/2 fat/1 carbs/1 pro)
Directions:
Heat the quinoa and set aside. Barely cook the broccoli by pouring 3/4 cup water into a large pot and bringing it to a simmer. Cover and cook for a minute, just long enough to take the raw edge off. Transfer the broccoli to a strainer and run under cold water until it stops cooking. Set aside.
To make the broccoli pesto puree 1 1/2 cup of the cooked broccoli, the garlic & Parmesan in a food processor. Drizzle in the cream and pulse until smooth.
Just before serving, toss the quinoa and remaining broccoli florets with the broccoli pesto. Top with the remaining almonds, and some sliced avocado or any of the other optional toppings.
WHY can't I stop eating the chocolate? I need sweets every night after dinner...grrr :)
5 Dark Chocolate Hershey Kisses (100 cal)
Exercise:
I ran 2 miles & walked .75 more in 30 minutes. I also did 10 minutes of abs (6 sets of different exercises 50 times).
01/12 ~ 120.6 lbs
Am totally bummed I actually weigh MORE today...I felt firmer when I got up and I was sure I would see the teens...dang...
Total Calories = 1410
Breakfast: 275 cal
1 cup cooked plain GV instant oatmeal (100 cal)
1 medium red apple (75 cal)
2 tbsp slivered Naturals almonds (60 cal)
1/2 cup fat-free milk (40 cal)
Lunch: 375 cal
Chef salad
2 cups lettuce (15 cal)
3 carrot sticks (10 cal)
1 tbsp raw sunflower seeds (90)
1 slice tomato (5 cal)
1 hardboiled egg Goldhen Aldis (70 cal)
2 tbsp Alouette Feta Cheese (40 cal)
2 tbsp raspberry vinaigrette (60 cal)
1 slice Jenny-O turkey (15 cal)
6 croutons (30 cal)
I had one mini-corndog! :) (40 cal)
Snack: 180 cal
2 tbsp hummas (70 cal)
1/2 red pepper (15)
2 tsp pine nuts (65 cal)
2 Club Crackers (30)
Dinner: 475 cal
Mexican Beef & Rice Casserole:
1.2 lbs ground venison (800 cal)
1 medium red onion (40 cal), diced
1 tsp minced garlic (5 cal)
1 medium green pepper (30 cal), diced
3 cups cooked brown rice (450 cal)
2 cups salsa (120 cal)
1/3 cup chopped black olives (150 cal)
Total 1595/14 servings = 115 cal
I topped my 1 1/2 cup serving (175) & 2 corn tortillas (120 cal) with:
2 tbsp refried beans (40 cal)
1/2 cups shredded lettuce (5 cal)
2 tbsp shredded cheese (45 cal)
2 tbsp Daisy Lite Sour Cream (40 cal)
2 tbsp mashed avocado (50 cal)
Preheat oven to 350ºF. In a large skillet, brown beef and drain. Add onions, garlic and green peppers. Cook until vegetables are tender. Remove from heat. Toss together with cooked rice, salsa, and olives. Transfer to a greased 2-quart baking dish. Cover with foil and bake for 45-50 minutes. Warm tortillas and roll casserole up. Top with your choice of lettuce, cheese, beans, and sour cream.
This recipe made a TON - I portioned it out into 1/2 cup servings & there were 14...I froze the other 7 servings to eat later.
I really can't help myself this week with the sweets...damn those dark chocolate M&Ms!! 2 tbsp = 105 cal
Exercise:
3 sets of 10 each exercise:
Overhead tricep extensions with 8 lb weights
Bicep curls with 12 lb weights
Lateral raise with 6 lb weights
Upright rows with bar
Lat Pulldown on weight #4 (40 lbs) using long lat bar
Seated rows on weight #4 using triangle bar
Tricep kick-backs using 12 lb weights
Dumbell Presses on ball using 12 lb weights
Dumbell flys on ball using 3 lb weights
One arm lateral raise with 8 lb weight
50 squats (4 times)
One minute jogging in place (3 times)
Plank holding 10 seconds (5 times)
3 sets of 10 pushups
Side planks holding 10 seconds (3 times)
1 set of 10 Burpies (ugh I hate these - they make me dizzy)
10 minute abs
Total Calories = 1410
Breakfast: 275 cal
1 cup cooked plain GV instant oatmeal (100 cal)
1 medium red apple (75 cal)
2 tbsp slivered Naturals almonds (60 cal)
1/2 cup fat-free milk (40 cal)
Lunch: 375 cal
Chef salad
2 cups lettuce (15 cal)
3 carrot sticks (10 cal)
1 tbsp raw sunflower seeds (90)
1 slice tomato (5 cal)
1 hardboiled egg Goldhen Aldis (70 cal)
2 tbsp Alouette Feta Cheese (40 cal)
2 tbsp raspberry vinaigrette (60 cal)
1 slice Jenny-O turkey (15 cal)
6 croutons (30 cal)
I had one mini-corndog! :) (40 cal)
Snack: 180 cal
2 tbsp hummas (70 cal)
1/2 red pepper (15)
2 tsp pine nuts (65 cal)
2 Club Crackers (30)
Dinner: 475 cal
Mexican Beef & Rice Casserole:
1.2 lbs ground venison (800 cal)
1 medium red onion (40 cal), diced
1 tsp minced garlic (5 cal)
1 medium green pepper (30 cal), diced
3 cups cooked brown rice (450 cal)
2 cups salsa (120 cal)
1/3 cup chopped black olives (150 cal)
Total 1595/14 servings = 115 cal
I topped my 1 1/2 cup serving (175) & 2 corn tortillas (120 cal) with:
2 tbsp refried beans (40 cal)
1/2 cups shredded lettuce (5 cal)
2 tbsp shredded cheese (45 cal)
2 tbsp Daisy Lite Sour Cream (40 cal)
2 tbsp mashed avocado (50 cal)
Preheat oven to 350ºF. In a large skillet, brown beef and drain. Add onions, garlic and green peppers. Cook until vegetables are tender. Remove from heat. Toss together with cooked rice, salsa, and olives. Transfer to a greased 2-quart baking dish. Cover with foil and bake for 45-50 minutes. Warm tortillas and roll casserole up. Top with your choice of lettuce, cheese, beans, and sour cream.
This recipe made a TON - I portioned it out into 1/2 cup servings & there were 14...I froze the other 7 servings to eat later.
I really can't help myself this week with the sweets...damn those dark chocolate M&Ms!! 2 tbsp = 105 cal
Exercise:
3 sets of 10 each exercise:
Overhead tricep extensions with 8 lb weights
Bicep curls with 12 lb weights
Lateral raise with 6 lb weights
Upright rows with bar
Lat Pulldown on weight #4 (40 lbs) using long lat bar
Seated rows on weight #4 using triangle bar
Tricep kick-backs using 12 lb weights
Dumbell Presses on ball using 12 lb weights
Dumbell flys on ball using 3 lb weights
One arm lateral raise with 8 lb weight
50 squats (4 times)
One minute jogging in place (3 times)
Plank holding 10 seconds (5 times)
3 sets of 10 pushups
Side planks holding 10 seconds (3 times)
1 set of 10 Burpies (ugh I hate these - they make me dizzy)
10 minute abs
01/11 ~ 120.2 lbs
Well I knew the weight would be back up for two reasons...#1 I ate terrible Sunday after Saturday night's party & #2 I had a high calorie parmesan bake & dessert for dinner last night...
Total Calories = 1270
Breakfast: 275 cal
1 cup cooked plain GV instant oatmeal (100 cal)
1 medium red apple (75 cal)
2 tbsp slivered Naturals almonds (60 cal)
1/2 cup fat-free milk (40 cal)
Lunch: 435 cal
One 5 oz can StarKist tuna (100 cal)
1 tbsp Kraft canola mayo (45 cal)
2 tsp pine nuts (65 cal)
1 Father Sams Pita Pocket (220 cal)
Slice of iceburg lettuce (5)
Snack: No Snack
Dinner: 460 cal
Ham & Potato Soup (335 for 1 1/2 cup)
Ingredients
3 peeled and diced red potatoes (330)
1/3 cup diced celery (5)
1/3 cup finely chopped onion (20)
3/4 cup diced cooked ham (400)
3 1/4 cups water
2 tablespoons chicken bouillon granules (30)
1/2 teaspoon salt & 1 teaspoon pepper
5 tablespoons butter (500)
5 tablespoons all-purpose flour (125)
2 cups milk (160)
1570/7 cups = 225 per cup
Directions
Combine the potatoes, celery, onion, ham and water in a stockpot. Bring to a boil, then cook over medium heat until potatoes are tender, about 10 to 15 minutes. Stir in the chicken bouillon, salt and pepper.
In a separate saucepan, melt butter over medium-low heat. Whisk in flour with a fork, and cook, stirring constantly until thick, about 1 minute. Slowly stir in milk as not to allow lumps to form until all of the milk has been added. Continue stirring over medium-low heat until thick, 4 to 5 minutes.
Stir the milk mixture into the stockpot, and cook soup until heated through. Serve immediately.
Ally didn't finish her grilled cheese (100) so I had 1/2 sandwich with my soup and 3 unsalted saltine crackers (25)
AND of course, I had to have 2 tbsp dark chocolate M&Ms (100).
Exercise: Thank goodness Steve took me to the gym...According the treadmill I ran 3.5 miles in 39 minutes, but my iPod said I ran 4.28 miles in the same time...I think I need to recalibrate my iPod...
Total Calories = 1270
Breakfast: 275 cal
1 cup cooked plain GV instant oatmeal (100 cal)
1 medium red apple (75 cal)
2 tbsp slivered Naturals almonds (60 cal)
1/2 cup fat-free milk (40 cal)
Lunch: 435 cal
One 5 oz can StarKist tuna (100 cal)
1 tbsp Kraft canola mayo (45 cal)
2 tsp pine nuts (65 cal)
1 Father Sams Pita Pocket (220 cal)
Slice of iceburg lettuce (5)
Snack: No Snack
Dinner: 460 cal
Ham & Potato Soup (335 for 1 1/2 cup)
Ingredients
3 peeled and diced red potatoes (330)
1/3 cup diced celery (5)
1/3 cup finely chopped onion (20)
3/4 cup diced cooked ham (400)
3 1/4 cups water
2 tablespoons chicken bouillon granules (30)
1/2 teaspoon salt & 1 teaspoon pepper
5 tablespoons butter (500)
5 tablespoons all-purpose flour (125)
2 cups milk (160)
1570/7 cups = 225 per cup
Directions
Combine the potatoes, celery, onion, ham and water in a stockpot. Bring to a boil, then cook over medium heat until potatoes are tender, about 10 to 15 minutes. Stir in the chicken bouillon, salt and pepper.
In a separate saucepan, melt butter over medium-low heat. Whisk in flour with a fork, and cook, stirring constantly until thick, about 1 minute. Slowly stir in milk as not to allow lumps to form until all of the milk has been added. Continue stirring over medium-low heat until thick, 4 to 5 minutes.
Stir the milk mixture into the stockpot, and cook soup until heated through. Serve immediately.
Ally didn't finish her grilled cheese (100) so I had 1/2 sandwich with my soup and 3 unsalted saltine crackers (25)
AND of course, I had to have 2 tbsp dark chocolate M&Ms (100).
Exercise: Thank goodness Steve took me to the gym...According the treadmill I ran 3.5 miles in 39 minutes, but my iPod said I ran 4.28 miles in the same time...I think I need to recalibrate my iPod...
01/10 ~ 118.8 lbs
Total Calories = 2000 - ouch...dinner kinda did me in...
Breakfast: 285 cal
1 cup cooked plain GV instant oatmeal (100 cal)
1 large red apple (85 cal)
2 tbsp slivered Naturals almonds (60 cal)
1/2 cup fat-free milk (40 cal)
Lunch: 465 cal
Waldorf Pita
1 pita (220 cal)- I bought the wrong pitas! I am so disappointed I read the package wrong...it said 110 cal but it was for 1/2..booo I am usually very good at reading labels, but the pitas I usually buy say the calorie total for one full pita & the little twistie-tie was in the way on this package...dang!
2 garlic & herb Laughing Cow wedge (70 cal)
1 medium red apple (75 cal)
2 tbsp walnuts (100 cal) ~ big sams club sack
Snack: 350 cal
1 cup hot chocolate (110) - the kids were having it...not sure why I made me a cup...I don't drink it very often, but it was good!
1 6 oz GV Vanilla yogurt (80 cal)
24 pieces/3 tbsp Member’s Mark almonds (160 cal)
Dinner: 900 cal
Parmesan Spinach Bake with chicken
The recipe says 1 1/2 cups of the bake is 375 calories...I am going to estimate it was more like 475 because I had to use white pasta! augh
8 oz chicken breast in olive oil (225 cal)
THEN I had to have a handful of dark chocolate M&M's! Darn that time of the month...makes me crave it...200 calories - hot cocoa & chocolate tonight? That is crazy...
Exercise: Today our training schedule tells us to lift ~ I was downstairs in the gym for an hour...
3 sets of 10 each exercise:
Overhead tricep extensions with 6 lb weights
Bicep curls with 12 lb weights
Lateral raise with 6 lb weights
Upright rows with bar
Lat Pulldown on weight #4 (40 lbs) using long lat bar
Lat Pulldown on weight #4 using triangle (row) bar
Seated rows on weight #4
Triceps using rope weight set on #2
Chest press with bar (60 lbs assisted on rollers)
Steering wheel with 10 lb weight
Deadlifts with 10 lb weight
15 minutes on stationary bike (I could have gone a lot longer, but I couldn't get the seat down!)!!
300 crunches
Breakfast: 285 cal
1 cup cooked plain GV instant oatmeal (100 cal)
1 large red apple (85 cal)
2 tbsp slivered Naturals almonds (60 cal)
1/2 cup fat-free milk (40 cal)
Lunch: 465 cal
Waldorf Pita
1 pita (220 cal)- I bought the wrong pitas! I am so disappointed I read the package wrong...it said 110 cal but it was for 1/2..booo I am usually very good at reading labels, but the pitas I usually buy say the calorie total for one full pita & the little twistie-tie was in the way on this package...dang!
2 garlic & herb Laughing Cow wedge (70 cal)
1 medium red apple (75 cal)
2 tbsp walnuts (100 cal) ~ big sams club sack
Snack: 350 cal
1 cup hot chocolate (110) - the kids were having it...not sure why I made me a cup...I don't drink it very often, but it was good!
1 6 oz GV Vanilla yogurt (80 cal)
24 pieces/3 tbsp Member’s Mark almonds (160 cal)
Dinner: 900 cal
Parmesan Spinach Bake with chicken
The recipe says 1 1/2 cups of the bake is 375 calories...I am going to estimate it was more like 475 because I had to use white pasta! augh
8 oz chicken breast in olive oil (225 cal)
THEN I had to have a handful of dark chocolate M&M's! Darn that time of the month...makes me crave it...200 calories - hot cocoa & chocolate tonight? That is crazy...
Exercise: Today our training schedule tells us to lift ~ I was downstairs in the gym for an hour...
3 sets of 10 each exercise:
Overhead tricep extensions with 6 lb weights
Bicep curls with 12 lb weights
Lateral raise with 6 lb weights
Upright rows with bar
Lat Pulldown on weight #4 (40 lbs) using long lat bar
Lat Pulldown on weight #4 using triangle (row) bar
Seated rows on weight #4
Triceps using rope weight set on #2
Chest press with bar (60 lbs assisted on rollers)
Steering wheel with 10 lb weight
Deadlifts with 10 lb weight
15 minutes on stationary bike (I could have gone a lot longer, but I couldn't get the seat down!)!!
300 crunches
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