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.
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...
Day 58 ~ It's my BD!!! :)
Weight: 126.6
It is my birthday and I am not spending my day counting calories!!!
Breakfast (): Two slices whole wheat bread with almond butter & banana
Lunch (): 6" Black forest Ham subway sandwich with provolone cheese, light mayo, lettuce, black olives, and tomato
Snack (): HOT FUDGE SUNDAE and a sprite!?! WTH?
Dinner (): Two slices of spinach/mozzarella Spin Pizza and one slice of their five cheese pizza on wheat crust.
Two 55 Calorie Bud Select beers & one Raspberry Smirnoff
?? grams of protein
Activity: I did 15 minutes on the elliptical burning 150 calories and 6 minutes running to burn another 50...then I did a 30 minute sculpt & tone class.
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
11:30 AM to Noon: Water, Vitamin, and a Walk
Finish your glass, refill it, and swallow your multivitamin. “I recommend clients take their multi shortly before lunch because the B vitamins and certain minerals help your body utilize carbs so you have more post-meal energy,” says Koff. Then get up and stretch at your desk. These moves also help keep energy up, so you’re not tempted to snack out of boredom or fatigue. Plus, some movement before lunch jump-starts your digestive system, Koff says.
Continued tomorrow...
It is my birthday and I am not spending my day counting calories!!!
Breakfast (): Two slices whole wheat bread with almond butter & banana
Lunch (): 6" Black forest Ham subway sandwich with provolone cheese, light mayo, lettuce, black olives, and tomato
Snack (): HOT FUDGE SUNDAE and a sprite!?! WTH?
Dinner (): Two slices of spinach/mozzarella Spin Pizza and one slice of their five cheese pizza on wheat crust.
Two 55 Calorie Bud Select beers & one Raspberry Smirnoff
?? grams of protein
Activity: I did 15 minutes on the elliptical burning 150 calories and 6 minutes running to burn another 50...then I did a 30 minute sculpt & tone class.
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
11:30 AM to Noon: Water, Vitamin, and a Walk
Finish your glass, refill it, and swallow your multivitamin. “I recommend clients take their multi shortly before lunch because the B vitamins and certain minerals help your body utilize carbs so you have more post-meal energy,” says Koff. Then get up and stretch at your desk. These moves also help keep energy up, so you’re not tempted to snack out of boredom or fatigue. Plus, some movement before lunch jump-starts your digestive system, Koff says.
Continued tomorrow...
Day 57 ~ 1671 cal/80 fat/183 carbs
Weight: 126.6 ~ I KNEW IT! 123 was too good to be true, but it was so reassuring to actually see that number Sunday. At least I am on my way. Today I am doing MUCH better controlling my desire to eat everything in site...
Breakfast (327 cal/12 fat/46 carbs/12 pro): 1 cup Kashi Honey Puffs with 1 cup fat-free milk (200 cal/1 fat/37 carbs/11 pro), 1 tbsp dried cranberries (24 cal/0 fat/7 carbs/0 pro), and 2 tbsp pecans (103 cal/11 fat/2 carbs/1 pro).
Lunch (437 cal/25 fat/40 carbs/18.5 pro): I did a varied version of the Chicken & Apple Salad, adding in a few of my favorite salad ingredients: 2 cups lettuce (16 cal/0 fat/4 carbs/1 pro) topped with 1 tbsp sunflower seeds (50 cal/4 fat/2 carbs/1 pro), 1 hardboiled egg (70 cal/4.5 fat/1 carbs/6 pro), 1 slice crumbled Market Pantry turkey bacon (35 cal/3 fat/1 carb/2 pro), 2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro), 1 tbsp shredded cheese (21 cal/1.75 fat/0 carbs/1.25 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), 2 tbsp raspberry vinaigrette (120 cal/10 fat/8 carbs/0 pro), and 1 medium Granny Smith apple (80 cal/0 fat/22 carbs/0 pro).
Snack (462 cal/27 fat/51 carbs/21 pro): 1 banana (110 cal/0 fat/29 carbs/1 pro), 2 tbsp almond butter (170 cal/16 fat/8 carbs/9 pro) with 1 slice deli oven-roasted turkey (15 cal/0 fat/0 carbs/3 pro) wrapped around 1 cheese stick (80 cal/6 fat/0 carbs/6 pro) with 10 Kashi Fire Roasted Vegetable wheat crackers (87 cal/2.5 fat/14 carbs/2 pro).
Dinner (445 cal/16 fat/46 carbs/34.5 pro): 4 oz (one piece) Mahi Mahi seasoned with Mrs. Dash (100 cal/1 fat/1 carbs/21 pro) with 3/4 cup edamame (150 cal/5 fat/14 carbs/12 pro), 1/2 medium Green Giant red potato (55 cal/0 fat/13 carbs/1.5 pro) and 2 tbsp Hershey’s Dark chocolate chips (140 cal/9 fat/18 carbs/0 pro).
86 grams of protein
Activity: I did a one-hour tone/sculpt/step class and then swam laps for 45 minutes.
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
10:30 to 11 AM: Small Snack
Eat every 3 to 4 hours to keep energy up and avoid big mealtime binges. For fiber and protein, try an apple with a string cheese or a handful of nuts (especially if you didn’t have them at breakfast). “Everyone should have an apple in her desk drawer,” says Alpert. “They’re the perfect take-along snack—they don’t bruise in your purse and they’re easy to eat anywhere.” Or try yogurt (Koff likes the nonfat Greek kind) with some berries.
Bonus Tip: Sit whenever you eat, says Koff. Take small bites and try to drag out your snack for as long as possible (ideally 10 to 15 minutes). Research shows the more chewing you do, the more nutrients your body absorbs.
Calorie Count: 150 to 300 calories
Continued tomorrow...
Breakfast (327 cal/12 fat/46 carbs/12 pro): 1 cup Kashi Honey Puffs with 1 cup fat-free milk (200 cal/1 fat/37 carbs/11 pro), 1 tbsp dried cranberries (24 cal/0 fat/7 carbs/0 pro), and 2 tbsp pecans (103 cal/11 fat/2 carbs/1 pro).
Lunch (437 cal/25 fat/40 carbs/18.5 pro): I did a varied version of the Chicken & Apple Salad, adding in a few of my favorite salad ingredients: 2 cups lettuce (16 cal/0 fat/4 carbs/1 pro) topped with 1 tbsp sunflower seeds (50 cal/4 fat/2 carbs/1 pro), 1 hardboiled egg (70 cal/4.5 fat/1 carbs/6 pro), 1 slice crumbled Market Pantry turkey bacon (35 cal/3 fat/1 carb/2 pro), 2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro), 1 tbsp shredded cheese (21 cal/1.75 fat/0 carbs/1.25 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), 2 tbsp raspberry vinaigrette (120 cal/10 fat/8 carbs/0 pro), and 1 medium Granny Smith apple (80 cal/0 fat/22 carbs/0 pro).
Snack (462 cal/27 fat/51 carbs/21 pro): 1 banana (110 cal/0 fat/29 carbs/1 pro), 2 tbsp almond butter (170 cal/16 fat/8 carbs/9 pro) with 1 slice deli oven-roasted turkey (15 cal/0 fat/0 carbs/3 pro) wrapped around 1 cheese stick (80 cal/6 fat/0 carbs/6 pro) with 10 Kashi Fire Roasted Vegetable wheat crackers (87 cal/2.5 fat/14 carbs/2 pro).
Dinner (445 cal/16 fat/46 carbs/34.5 pro): 4 oz (one piece) Mahi Mahi seasoned with Mrs. Dash (100 cal/1 fat/1 carbs/21 pro) with 3/4 cup edamame (150 cal/5 fat/14 carbs/12 pro), 1/2 medium Green Giant red potato (55 cal/0 fat/13 carbs/1.5 pro) and 2 tbsp Hershey’s Dark chocolate chips (140 cal/9 fat/18 carbs/0 pro).
86 grams of protein
Activity: I did a one-hour tone/sculpt/step class and then swam laps for 45 minutes.
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
10:30 to 11 AM: Small Snack
Eat every 3 to 4 hours to keep energy up and avoid big mealtime binges. For fiber and protein, try an apple with a string cheese or a handful of nuts (especially if you didn’t have them at breakfast). “Everyone should have an apple in her desk drawer,” says Alpert. “They’re the perfect take-along snack—they don’t bruise in your purse and they’re easy to eat anywhere.” Or try yogurt (Koff likes the nonfat Greek kind) with some berries.
Bonus Tip: Sit whenever you eat, says Koff. Take small bites and try to drag out your snack for as long as possible (ideally 10 to 15 minutes). Research shows the more chewing you do, the more nutrients your body absorbs.
Calorie Count: 150 to 300 calories
Continued tomorrow...
Day 56 ~ 1459 cal/47 fat/221 carbs
Weight: I didn't weigh myself today...after yesterday's ridiculous eating, I was actually afraid to see the scale!!! I slept pretty good last night & am ready to hit the gym today!
Breakfast (319 cal/10 fat/52 carbs/13 pro): 3/4 cup Synergy cornflakes with 1 cup fat-free milk (180 cal/1 fat/36 carbs/11 pro) with 1 tbsp hazelnuts (89 cal/9 fat/3 carbs/2 pro) and 1/2 cup applesauce (50 cal/0 fat/13 carbs/0 pro).
Lunch (332 cal/11 fat/48 carbs/15 pro): 2 slices or 1 roll Oroweat Sandwich Thins (100 cal/1 fat/21 carbs/5 pro) spread with 1 tbsp mashed avocado (25 cal/2.25 fat/1.25 carbs/.25 pro) & 1 tsp canola mayo (40 cal/5 fat/0 carbs/0 pro) and topped with 2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), & 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro) and 15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro).
Snack (200 cal/4.5 fat/37 carbs/5 pro): 1 6 oz Dannon Light & Fit Vanilla yogurt (80 cal/0 fat/15 carbs/5 pro), 1 cup strawberries (50 cal/0 fat/13 carbs/0 pro) & 1 tbsp Hershey’s Dark chocolate chips (70 cal/4.5 fat/9 carbs/0 pro) ~ this is roughly 35 chocolate chips!
I am really irritated...by 5 p.m. I was just starving! I fixed a pasta dish from www.prevention.com for dinner. I haven't drank near enough water today and think I may still be super dehydrated from Saturday night's boozefest...
Dinner (398 cal/8 fat/56.5 carbs/27 pro): 2/3 cups cooked penne pasta whole wheat GV (187 cal/1 fat/37 carbs/6 pro), 2 oz chicken tenderloins Kirkwood Aldis (45 cal/0 fat/0 carb/11 pro), 1 tsp olive oil BC (40 cal/5 fat/0 carbs/0 pro), 1 cup spinach leaves (7 cal/0 fat/1 carb/.7 pro), 1/4 can Bush’s Cannellini Beans (79 cal/0 fat/17 carbs/6 pro), 1 tsp GV minced garlic (5 cal/0 fat/1 carbs/0 pro), 1 tbsp Dunbars Roasted Peppers (5 cal/0 fat/.5 carbs/0 pro), topped with 1 tbsp parmesan cheese (30 cal/2 fat/0 carbs/3 pro).
OMG I am going to start my period and can NOT stay out of the chocolate chips! I have had 3 tbsp Hershey’s Dark chocolate chips (210 cal/13 fat/27 carbs/0 pro)!!! So much for my perfect 1250 calorie day...
59 grams of protein
Activity: I ran on the elliptical for 45 minutes burning 425 calories and then did my one-hour yoga class.
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
10 AM: Stretch and Walk
Get up, stretch, and stroll every hour to hour-and-a-half, says Heidi Skolnik, MS, a nutritionist at the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York. Walk to a coworker’s cube instead of shooting off an e-mail or take the internal stairs when you head to another floor in your office.
Continued tomorrow...
Breakfast (319 cal/10 fat/52 carbs/13 pro): 3/4 cup Synergy cornflakes with 1 cup fat-free milk (180 cal/1 fat/36 carbs/11 pro) with 1 tbsp hazelnuts (89 cal/9 fat/3 carbs/2 pro) and 1/2 cup applesauce (50 cal/0 fat/13 carbs/0 pro).
Lunch (332 cal/11 fat/48 carbs/15 pro): 2 slices or 1 roll Oroweat Sandwich Thins (100 cal/1 fat/21 carbs/5 pro) spread with 1 tbsp mashed avocado (25 cal/2.25 fat/1.25 carbs/.25 pro) & 1 tsp canola mayo (40 cal/5 fat/0 carbs/0 pro) and topped with 2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), & 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro) and 15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro).
Snack (200 cal/4.5 fat/37 carbs/5 pro): 1 6 oz Dannon Light & Fit Vanilla yogurt (80 cal/0 fat/15 carbs/5 pro), 1 cup strawberries (50 cal/0 fat/13 carbs/0 pro) & 1 tbsp Hershey’s Dark chocolate chips (70 cal/4.5 fat/9 carbs/0 pro) ~ this is roughly 35 chocolate chips!
I am really irritated...by 5 p.m. I was just starving! I fixed a pasta dish from www.prevention.com for dinner. I haven't drank near enough water today and think I may still be super dehydrated from Saturday night's boozefest...
Dinner (398 cal/8 fat/56.5 carbs/27 pro): 2/3 cups cooked penne pasta whole wheat GV (187 cal/1 fat/37 carbs/6 pro), 2 oz chicken tenderloins Kirkwood Aldis (45 cal/0 fat/0 carb/11 pro), 1 tsp olive oil BC (40 cal/5 fat/0 carbs/0 pro), 1 cup spinach leaves (7 cal/0 fat/1 carb/.7 pro), 1/4 can Bush’s Cannellini Beans (79 cal/0 fat/17 carbs/6 pro), 1 tsp GV minced garlic (5 cal/0 fat/1 carbs/0 pro), 1 tbsp Dunbars Roasted Peppers (5 cal/0 fat/.5 carbs/0 pro), topped with 1 tbsp parmesan cheese (30 cal/2 fat/0 carbs/3 pro).
OMG I am going to start my period and can NOT stay out of the chocolate chips! I have had 3 tbsp Hershey’s Dark chocolate chips (210 cal/13 fat/27 carbs/0 pro)!!! So much for my perfect 1250 calorie day...
59 grams of protein
Activity: I ran on the elliptical for 45 minutes burning 425 calories and then did my one-hour yoga class.
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
10 AM: Stretch and Walk
Get up, stretch, and stroll every hour to hour-and-a-half, says Heidi Skolnik, MS, a nutritionist at the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York. Walk to a coworker’s cube instead of shooting off an e-mail or take the internal stairs when you head to another floor in your office.
Continued tomorrow...
Day 55 ~ 1819 cal/72 fat/211 carbs
Weight: 123.8!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
OMG I couldn't believe the scale...I double checked it 4 times! Isn't that CRAZY?!?!!?!?
I was 126.4 yesterday....I am floored...I know that will go back up in the next few days after all the alcohol I consumed last night, but I just can't believe that is what I saw on the scales!!!!!!!!!!!!!!!!!
As of today, I have lost exactly 15 pounds in 60 days!! :)
I am totally blowing that great number I saw out of the water today...I am hungover enough to want salt so I screwed myself up!!!
Breakfast (400 cal/17 fat/50 carbs/20.5 pro): 2 tbsp almond butter (170 cal/16 fat/8 carbs/9 pro), 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) with 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro).
Lunch (216 cal/8.5 fat/20 carbs/17.5 pro): Chef salad: 2 cups lettuce & spinach leaves (16 cal/0 fat/4 carbs/1 pro), carrot sticks (20 cal/0 fat/6 carbs/1 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), 1 tbsp Feta Cheese President (35 cal/0 fat/1 carbs/7 pro), 2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro), 2 tbsp Kraft Light raspberry vinaigrette (50 cal/3.5 fat/5 carbs/0 pro) topped with 1 tbsp sunflower seeds (50 cal/4 fat/2 carbs/1 pro).
Snack (192.5 cal/5 fat/36.5 carbs/2.5 pro): 1/2 cup salsa (40 cal/0 fat/12 carbs/0 pro) mixed with 1 tbsp sour cream (7.5 cal/0 fat/1.5 carbs/.5 pro) & 1 tbsp mashed avocado (25 cal/2 fat/1 carbs/0 pro) with 14 Baked Tostitos (120 cal/3 fat/22 carbs/2 pro).
Dinner (1010 cal/41 fat/104 carbs/57 pro): Steve picked up Chipolte...lordy their burritos are BIG...I did a Chipolte nutritional calulator online and it estimated my burrito was 1010 calories! OMG that is crazy...but it was so good! ;)
97.5 grams of protein
Activity: I took a 20-minute morning walk around the cul-de-sac this morning before eating breakfast like "The Perfect Day of Eating" suggested. I probably won't do anything else - I am so tired from yesterday and am ready to relax and get caught up on all my shows! :)
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
9 AM: Water
You know you’re supposed to have multiple glasses a day. But it’s better to sip a little water all day long instead of chugging a giant glass when you suddenly feel parched. “If your tongue feels dry to the touch or your pee is bright yellow, you’re dehydrated,” says Alpert.
Continued tomorrow...
OMG I couldn't believe the scale...I double checked it 4 times! Isn't that CRAZY?!?!!?!?
I was 126.4 yesterday....I am floored...I know that will go back up in the next few days after all the alcohol I consumed last night, but I just can't believe that is what I saw on the scales!!!!!!!!!!!!!!!!!
As of today, I have lost exactly 15 pounds in 60 days!! :)
I am totally blowing that great number I saw out of the water today...I am hungover enough to want salt so I screwed myself up!!!
Breakfast (400 cal/17 fat/50 carbs/20.5 pro): 2 tbsp almond butter (170 cal/16 fat/8 carbs/9 pro), 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) with 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro).
Lunch (216 cal/8.5 fat/20 carbs/17.5 pro): Chef salad: 2 cups lettuce & spinach leaves (16 cal/0 fat/4 carbs/1 pro), carrot sticks (20 cal/0 fat/6 carbs/1 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), 1 tbsp Feta Cheese President (35 cal/0 fat/1 carbs/7 pro), 2 slices (1 oz) deli turkey (40 cal/.7 fat/.7 carb/7.5 pro), 2 tbsp Kraft Light raspberry vinaigrette (50 cal/3.5 fat/5 carbs/0 pro) topped with 1 tbsp sunflower seeds (50 cal/4 fat/2 carbs/1 pro).
Snack (192.5 cal/5 fat/36.5 carbs/2.5 pro): 1/2 cup salsa (40 cal/0 fat/12 carbs/0 pro) mixed with 1 tbsp sour cream (7.5 cal/0 fat/1.5 carbs/.5 pro) & 1 tbsp mashed avocado (25 cal/2 fat/1 carbs/0 pro) with 14 Baked Tostitos (120 cal/3 fat/22 carbs/2 pro).
Dinner (1010 cal/41 fat/104 carbs/57 pro): Steve picked up Chipolte...lordy their burritos are BIG...I did a Chipolte nutritional calulator online and it estimated my burrito was 1010 calories! OMG that is crazy...but it was so good! ;)
97.5 grams of protein
Activity: I took a 20-minute morning walk around the cul-de-sac this morning before eating breakfast like "The Perfect Day of Eating" suggested. I probably won't do anything else - I am so tired from yesterday and am ready to relax and get caught up on all my shows! :)
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
9 AM: Water
You know you’re supposed to have multiple glasses a day. But it’s better to sip a little water all day long instead of chugging a giant glass when you suddenly feel parched. “If your tongue feels dry to the touch or your pee is bright yellow, you’re dehydrated,” says Alpert.
Continued tomorrow...
Day 54 ~ 1585 cal/37 fat/134 carbs
Weight: 126.4!!!!!!!!!!!!!!!!!!!! OMG what an awesome way to start my busy day!!! YAY!!!! I am down 12.4 lbs as of this morning....
I am going to be super busy today so I won't have time to input any data about my meals until tomorrow! Hopefully I will keep it under control, but I am hosting a baby shower this afternoon and there will be cake and punch and other sweets to push me over the edge. Plus I will be super ready for some relaxation tonight with some good friends (and my raspberry vodka!)! :)
Breakfast (348 cal/8.5 fat/54 carbs/15.5 pro): 3 tbsp Creamy Wheat BC (120 cal/0 fat/25 carbs/4 pro), 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro), 2 tbsp sunflower seeds (100 cal/8.5 fat/4 carbs/3.5 pro) & 2 tbsp dried cranberries (48 cal/0 fat/13 carbs/0 pro).
Lunch (235 cal/13 fat/14 carbs/16 pro): 1 slice Sara Lee Whole Wheat bread (75 cal/1 fat/13 carbs/3.5 pro) with 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), and 1 tsp canola mayo (40 cal/5 fat/0 carbs/0 pro).
Snack (0): I drank my snack! haha
Dinner (300 cal/15 fat/21 carbs/21.5): 3 oz (8) carrot sticks (35 cal/0 fat/8 carbs/1 pro), 1/2 medium Green Giant red potato (55 cal/0 fat/13 carbs/1.5 pro), and 4 oz Aldi’s whole chicken cooked in the crockpot (210 cal/15 fat/0 carbs/19 pro).
I didn't have any cake because I wanted to save my calories for alcohol & I had PLENTY! Total: 702 cal/0 fat/45 carbs/0 pro
(225 cal/0 fat/15 carbs/0 pro) 1 8 oz glass of grapefruit/grape/pineapple/ginger ale punch (I am estimating the punch was 160 cal/0 fat/15 carbs/0 pro - had I thought about it, I would have just had my Sprite Zero!) & Burnett’s Raspberry Vodka 1 oz (65 cal/0 fat/0 carbs/0 pro)
(65 cal/0 fat/0 carbs/0 pro) 1 8 oz glass of Sprite Zero and Burnett’s Raspberry Vodka 1 oz (65 cal/0 fat/0 carbs/0 pro).
(412 cal/0 fat/30 carbs/0 pro) 4 8 oz glasses of Sprite Zero & UV Pink Lemonade Vodka 1.5 oz (103 cal/0 fat/7.5 carbs/0 pro) ~ I didn't know the calorie content of this vodka until the next day after looking it up online...gesh - I will stick to Burnett's!
153 grams of protein
Activity: Cleaned and hustled around during the shower! :)
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 AM: Breakfast
All of our experts loved oatmeal for breakfast. Have one-half cup of uncooked oats or a packet of instant. “Your body digests the fiber slowly, so you stay full for a couple of hours,” says Brooke Alpert, MS, RD, founder of B Nutritious, a private nutrition counseling practice in New York City. For protein, add a glass of fat-free milk, yogurt, or a hard-boiled egg. Or stir some nuts (almonds or walnuts) into your oats. For fruit, Alpert recommends one-half cup of mixed berries for vitamins and antioxidants and more fiber. You can also pour a small glass of OJ, which has nutrients like vitamin C, folate, and potassium.
Bonus Tip: Whatever you do, don’t just sip coffee all morning and wait to eat until lunch, says Alpert. “You’ll be so hungry, you won’t make healthy choices.”
Calorie Count: 300 to 400 calories.
Continued tomorrow...
I am going to be super busy today so I won't have time to input any data about my meals until tomorrow! Hopefully I will keep it under control, but I am hosting a baby shower this afternoon and there will be cake and punch and other sweets to push me over the edge. Plus I will be super ready for some relaxation tonight with some good friends (and my raspberry vodka!)! :)
Breakfast (348 cal/8.5 fat/54 carbs/15.5 pro): 3 tbsp Creamy Wheat BC (120 cal/0 fat/25 carbs/4 pro), 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro), 2 tbsp sunflower seeds (100 cal/8.5 fat/4 carbs/3.5 pro) & 2 tbsp dried cranberries (48 cal/0 fat/13 carbs/0 pro).
Lunch (235 cal/13 fat/14 carbs/16 pro): 1 slice Sara Lee Whole Wheat bread (75 cal/1 fat/13 carbs/3.5 pro) with 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), and 1 tsp canola mayo (40 cal/5 fat/0 carbs/0 pro).
Snack (0): I drank my snack! haha
Dinner (300 cal/15 fat/21 carbs/21.5): 3 oz (8) carrot sticks (35 cal/0 fat/8 carbs/1 pro), 1/2 medium Green Giant red potato (55 cal/0 fat/13 carbs/1.5 pro), and 4 oz Aldi’s whole chicken cooked in the crockpot (210 cal/15 fat/0 carbs/19 pro).
I didn't have any cake because I wanted to save my calories for alcohol & I had PLENTY! Total: 702 cal/0 fat/45 carbs/0 pro
(225 cal/0 fat/15 carbs/0 pro) 1 8 oz glass of grapefruit/grape/pineapple/ginger ale punch (I am estimating the punch was 160 cal/0 fat/15 carbs/0 pro - had I thought about it, I would have just had my Sprite Zero!) & Burnett’s Raspberry Vodka 1 oz (65 cal/0 fat/0 carbs/0 pro)
(65 cal/0 fat/0 carbs/0 pro) 1 8 oz glass of Sprite Zero and Burnett’s Raspberry Vodka 1 oz (65 cal/0 fat/0 carbs/0 pro).
(412 cal/0 fat/30 carbs/0 pro) 4 8 oz glasses of Sprite Zero & UV Pink Lemonade Vodka 1.5 oz (103 cal/0 fat/7.5 carbs/0 pro) ~ I didn't know the calorie content of this vodka until the next day after looking it up online...gesh - I will stick to Burnett's!
153 grams of protein
Activity: Cleaned and hustled around during the shower! :)
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 AM: Breakfast
All of our experts loved oatmeal for breakfast. Have one-half cup of uncooked oats or a packet of instant. “Your body digests the fiber slowly, so you stay full for a couple of hours,” says Brooke Alpert, MS, RD, founder of B Nutritious, a private nutrition counseling practice in New York City. For protein, add a glass of fat-free milk, yogurt, or a hard-boiled egg. Or stir some nuts (almonds or walnuts) into your oats. For fruit, Alpert recommends one-half cup of mixed berries for vitamins and antioxidants and more fiber. You can also pour a small glass of OJ, which has nutrients like vitamin C, folate, and potassium.
Bonus Tip: Whatever you do, don’t just sip coffee all morning and wait to eat until lunch, says Alpert. “You’ll be so hungry, you won’t make healthy choices.”
Calorie Count: 300 to 400 calories.
Continued tomorrow...
Day 53 ~ 1370 cal/66 fat/144 carbs
Weight: 127.2 ~ considering I haven't been able to do much cardio this week, I am still doing good on eating and maintaining muscle growth! :)
Today will be busy - I haven't decided if we will go to the gym. Ally was up late last night and may sleep in a bit. I am planning on driving down to RH this afternoon for a few hours and also need to get some things done around the house today to prepare for the baby shower Julie and I are hosting tomorrow...so my morning may go by too quickly to get to the gym.
Breakfast (381 cal/14 fat/54 carbs/14 pro): 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 1/2 tbsp hazelnuts (133 cal/13 fat/4 carbs/3 pro).
Lunch (317 cal/8.5 fat/49 carbs/17.5 pro): Turkey Roll ~ 1 'Oroweat Sandwich Thins' roll (100 cal/1 fat/21 carbs/5 pro) with 2 slices (2 oz) deli turkey (40 cal/1 fat/1 carb/10 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 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) and 15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro).
Snack (240 cal/19 fat/7 carbs/12 pro): I was at Julie's & had 1 cheese stick (80 cal/6 fat/0 carbs/6 pro) and 1/4 cup peanuts (160 cal/13 fat/7 carbs/6 pro).
Dinner (432 cal/24.5 fat/33.5 carbs/19.5 pro): Down at the cabin, I put 2 slices deli ham (32 cal/1 fat/1 carb/6 pro) & 1 slice American cheese (80 cal/7 fat/0 carbs/4 pro) on 1 slice Sara Lee 45 cal Wheat bread (45 cal/.5 fat/9.5 carbs/2.5 pro) and had 1 medium red apple (75 cal/0 fat/17 carb/0 pro) with 2 tbsp peanut butter (200 cal/16 fat/6 carb/7 pro).
63 grams of protein
Activity: Not much - just walked around the bottoms a bit & Jeff's place...the groin action is killing me!
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
7 AM: Short Walk
This is your ideal fat-burning window, says Koff. A light bout of cardio soon after you wake up and before you eat — a 20-minute walk with the dog, jumping jacks, or running up and down stairs in your home, etc. — taps into your body’s energy reserves. “I don’t mean a 2-hour hike or an intense 45-minute spin class on an empty stomach,” she says. The idea is to fit in some easy activity and try to eat within an hour or so of waking up.
Continued tomorrow...
Today will be busy - I haven't decided if we will go to the gym. Ally was up late last night and may sleep in a bit. I am planning on driving down to RH this afternoon for a few hours and also need to get some things done around the house today to prepare for the baby shower Julie and I are hosting tomorrow...so my morning may go by too quickly to get to the gym.
Breakfast (381 cal/14 fat/54 carbs/14 pro): 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 1/2 tbsp hazelnuts (133 cal/13 fat/4 carbs/3 pro).
Lunch (317 cal/8.5 fat/49 carbs/17.5 pro): Turkey Roll ~ 1 'Oroweat Sandwich Thins' roll (100 cal/1 fat/21 carbs/5 pro) with 2 slices (2 oz) deli turkey (40 cal/1 fat/1 carb/10 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 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) and 15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro).
Snack (240 cal/19 fat/7 carbs/12 pro): I was at Julie's & had 1 cheese stick (80 cal/6 fat/0 carbs/6 pro) and 1/4 cup peanuts (160 cal/13 fat/7 carbs/6 pro).
Dinner (432 cal/24.5 fat/33.5 carbs/19.5 pro): Down at the cabin, I put 2 slices deli ham (32 cal/1 fat/1 carb/6 pro) & 1 slice American cheese (80 cal/7 fat/0 carbs/4 pro) on 1 slice Sara Lee 45 cal Wheat bread (45 cal/.5 fat/9.5 carbs/2.5 pro) and had 1 medium red apple (75 cal/0 fat/17 carb/0 pro) with 2 tbsp peanut butter (200 cal/16 fat/6 carb/7 pro).
63 grams of protein
Activity: Not much - just walked around the bottoms a bit & Jeff's place...the groin action is killing me!
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
7 AM: Short Walk
This is your ideal fat-burning window, says Koff. A light bout of cardio soon after you wake up and before you eat — a 20-minute walk with the dog, jumping jacks, or running up and down stairs in your home, etc. — taps into your body’s energy reserves. “I don’t mean a 2-hour hike or an intense 45-minute spin class on an empty stomach,” she says. The idea is to fit in some easy activity and try to eat within an hour or so of waking up.
Continued tomorrow...
Day 52 ~ 1473 cal/48 fat/186 carbs
Weight: 127.6
What a cold, cloudy day! I am not in the mood to do much, although I will clean my house this afternoon. My groin muscle is MUCH better this morning, but I am not going to the gym. There isn't a class today and I would have just ran on the treadmill or elliptical - I don't want to aggravate this muscle again, so I am taking the day off...PLUS I am getting a much-needed massage today! Yay!!
Breakfast (335 cal/9 fat/44 carbs/14.5 pro): 1 slice Sara Lee Whole Wheat bread (75 cal/1 fat/13 carbs/3.5 pro) spread with 1 tbsp peanut butter (100 cal/8 fat/3 carbs/3 pro), 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro) and 8 oz of DELICIOUS fresh strawberries (80 cal/0 fat/16 carbs/0 pro)
Lunch (449 cal/15 fat/48.5 carbs/19 pro): Mediterranean sandwich ~ One 5 oz can Great Value tuna (100 cal/1 fat/0 carbs/11 pro), 2 tsp canola mayo (22 cal/2 fat/0 carbs/0 pro), 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), 1 tbsp pine nuts (100 cal/9 fat/3 carbs/1 pro) on 2 slices or 1 roll Oroweat Sandwich Thins (100 cal/1 fat/21 carbs/5 pro) with 15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro).
Snack (0): No snack today - I have thrown my body off because yesterday I didn't have a snack and I wanted to eat again at 9:30 p.m...and today I am doing the same thing - I am learning that my 3 p.m. snack is necessary to ensure I don't eat anything after dinner.
Dinner (409 cal/11.5 fat/52.5 carbs/23 pro): I had the exact same thing as last night (leftovers!)! :)
Pesto Pasta with chicken (270 carbs/5 fat/46.5 carbs/9 pro) topped with 2 oz baked chicken breast (50 cal/1 fat/0 carbs/10.5 pro) & 5 olives (31 cal/3 fat/1 carb/0 pro) with a small side salad (58 cal/2.5 fat/5 carbs/3.5 pro): 1/2 cup lettuce (4 cal/0 fat/1 carbs/0 pro), 1/2 slice tomato (2.5 cal/0 fat/.5 carbs/0 pro), 1 tbsp Feta Cheese President (17.5 cal/0 fat/.5 carbs/3.5 pro), 1 carrot stick (4 cal/0 fat/1 carbs/0 pro) and 1/2 tbsp raspberry vinaigrette (30 cal/2.5 fat/2 carbs/0 pro).
I am hormonal this week so I topped the night off with 1 tbsp Hershey’s Dark chocolate chips (70 cal/4.5 fat/9 carbs/0 pro) ~ this is roughly 35 chocolate chips!
8 p.m. 1 banana (110 cal/0 fat/29 carbs/1 pro) with 1 tbsp peanut butter (100 cal/8 fat/3 carbs/3 pro).
60.5 grams of protein
Activity: Cleaned my house & had a massage! It was great!
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
6:30 to 7 AM: Wake Up with Water
“Before you put coffee, tea, or food into your body, it’s best to first break your fast with a glass of water with lemon,” says Ashley Koff, RD, a nutritionist in Los Angeles and founder of ashleykoffapproved.com. When you sleep, Koff says, your body isn’t just abstaining from food but from water too. “Because many vitamins are water-soluble, having a glass before you eat will help your body better absorb nutrients from food.” The acidity of the lemon helps rebalance your digestive tract by making it alkaline, allowing “good” bacteria in your intestines to thrive and facilitate optimal nutrient absorption.
Continued tomorrow...
What a cold, cloudy day! I am not in the mood to do much, although I will clean my house this afternoon. My groin muscle is MUCH better this morning, but I am not going to the gym. There isn't a class today and I would have just ran on the treadmill or elliptical - I don't want to aggravate this muscle again, so I am taking the day off...PLUS I am getting a much-needed massage today! Yay!!
Breakfast (335 cal/9 fat/44 carbs/14.5 pro): 1 slice Sara Lee Whole Wheat bread (75 cal/1 fat/13 carbs/3.5 pro) spread with 1 tbsp peanut butter (100 cal/8 fat/3 carbs/3 pro), 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro) and 8 oz of DELICIOUS fresh strawberries (80 cal/0 fat/16 carbs/0 pro)
Lunch (449 cal/15 fat/48.5 carbs/19 pro): Mediterranean sandwich ~ One 5 oz can Great Value tuna (100 cal/1 fat/0 carbs/11 pro), 2 tsp canola mayo (22 cal/2 fat/0 carbs/0 pro), 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), 1 tbsp pine nuts (100 cal/9 fat/3 carbs/1 pro) on 2 slices or 1 roll Oroweat Sandwich Thins (100 cal/1 fat/21 carbs/5 pro) with 15 Baked Lays chips (120 cal/2 fat/23 carbs/2 pro).
Snack (0): No snack today - I have thrown my body off because yesterday I didn't have a snack and I wanted to eat again at 9:30 p.m...and today I am doing the same thing - I am learning that my 3 p.m. snack is necessary to ensure I don't eat anything after dinner.
Dinner (409 cal/11.5 fat/52.5 carbs/23 pro): I had the exact same thing as last night (leftovers!)! :)
Pesto Pasta with chicken (270 carbs/5 fat/46.5 carbs/9 pro) topped with 2 oz baked chicken breast (50 cal/1 fat/0 carbs/10.5 pro) & 5 olives (31 cal/3 fat/1 carb/0 pro) with a small side salad (58 cal/2.5 fat/5 carbs/3.5 pro): 1/2 cup lettuce (4 cal/0 fat/1 carbs/0 pro), 1/2 slice tomato (2.5 cal/0 fat/.5 carbs/0 pro), 1 tbsp Feta Cheese President (17.5 cal/0 fat/.5 carbs/3.5 pro), 1 carrot stick (4 cal/0 fat/1 carbs/0 pro) and 1/2 tbsp raspberry vinaigrette (30 cal/2.5 fat/2 carbs/0 pro).
I am hormonal this week so I topped the night off with 1 tbsp Hershey’s Dark chocolate chips (70 cal/4.5 fat/9 carbs/0 pro) ~ this is roughly 35 chocolate chips!
8 p.m. 1 banana (110 cal/0 fat/29 carbs/1 pro) with 1 tbsp peanut butter (100 cal/8 fat/3 carbs/3 pro).
60.5 grams of protein
Activity: Cleaned my house & had a massage! It was great!
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
6:30 to 7 AM: Wake Up with Water
“Before you put coffee, tea, or food into your body, it’s best to first break your fast with a glass of water with lemon,” says Ashley Koff, RD, a nutritionist in Los Angeles and founder of ashleykoffapproved.com. When you sleep, Koff says, your body isn’t just abstaining from food but from water too. “Because many vitamins are water-soluble, having a glass before you eat will help your body better absorb nutrients from food.” The acidity of the lemon helps rebalance your digestive tract by making it alkaline, allowing “good” bacteria in your intestines to thrive and facilitate optimal nutrient absorption.
Continued tomorrow...
Day 51 ~ 1371 cal/55 fat/160 carbs
Weight: 127.8 - man, my body sure gets stuck on one number and stays there consistently for a few days...
Breakfast (335 cal/19.5 fat/38 carbs/11.5 pro): 1 medium red apple (75 cal/0 fat/17 carb/0 pro), 2 tbsp almond butter (170 cal/16 fat/8 carbs/9 pro) and 1 Organic Flax Plus waffles (90 cal/3.5 fat/13 carbs/2.5 pro).
Lunch (452 cal/15 fat/53 carbs/25 pro): 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 (175 cal/9 fat/16 carbs/6.5 pro): 1 slice Sara Lee Whole Wheat bread (75 cal/1 fat/13 carbs/3.5 pro) spread with 1 tbsp peanut butter (100 cal/8 fat/3 carbs/3 pro).
Dinner (409 cal/11.5 fat/52.5 carbs/23 pro): Pesto Pasta with chicken ~ 2/3 cup Classico Sun-dried tomato pesto (240 cal/13 fat/21 carbs/8 pro) mixed with 3 cups cooked penne pasta whole wheat GV (840 cal/6 fat/165 carbs/27 pro) – this recipe (1080 cal/19 fat/ 186 carbs/35 pro) makes four 2/3 cup servings: (270 carbs/5 fat/46.5 carbs/9 pro) topped with 2 oz baked chicken breast (50 cal/1 fat/0 carbs/10.5 pro) & 5 olives (31 cal/3 fat/1 carb/0 pro) with a small side salad (58 cal/2.5 fat/5 carbs/3.5 pro): 1/2 cup lettuce (4 cal/0 fat/1 carbs/0 pro), 1/2 slice tomato (2.5 cal/0 fat/.5 carbs/0 pro), 1 tbsp Feta Cheese President (17.5 cal/0 fat/.5 carbs/3.5 pro), 1 carrot stick (4 cal/0 fat/1 carbs/0 pro) and 1/2 tbsp raspberry vinaigrette (30 cal/2.5 fat/2 carbs/0 pro).
66 grams of protein
Activity: I did the one-hour sculpt and tone class at the gym - and unfortunately aggravated the groin muscle I pulled a few days ago...oh lordy it hurts! I may take tomorrow off - the dr said it will take 3-4 weeks for it to feel better and 6-8 before it is healed...GREAT!
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
1) Have a meal or small snack every 3 to 4 hours. This fuels your metabolism and helps prevent binges and blood sugar crashes.
2) Combine protein (meat, fish, beans, nuts, eggs, dairy) and fiber (whole grains, fruits, vegetables) at every meal. When eaten together, these foods take longer to digest than simpler carbohydrates, so you stay fuller, longer.
3) Get up, move around, and drink water often. This daily meal plan has a wide range of calories (from about 1,550 to 2,100); if you’re active you can go toward the higher end of the range. (Use our calorie counter to see how many you need based on your age, weight, and activity level).
Finally, remember that even the “perfect day” isn’t perfect if you eat the same thing over and over again. Use the principles outlined here to mix and match your own delicious, healthy meals.
By: Lauren Gelman
Continued tomorrow...
Breakfast (335 cal/19.5 fat/38 carbs/11.5 pro): 1 medium red apple (75 cal/0 fat/17 carb/0 pro), 2 tbsp almond butter (170 cal/16 fat/8 carbs/9 pro) and 1 Organic Flax Plus waffles (90 cal/3.5 fat/13 carbs/2.5 pro).
Lunch (452 cal/15 fat/53 carbs/25 pro): 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 (175 cal/9 fat/16 carbs/6.5 pro): 1 slice Sara Lee Whole Wheat bread (75 cal/1 fat/13 carbs/3.5 pro) spread with 1 tbsp peanut butter (100 cal/8 fat/3 carbs/3 pro).
Dinner (409 cal/11.5 fat/52.5 carbs/23 pro): Pesto Pasta with chicken ~ 2/3 cup Classico Sun-dried tomato pesto (240 cal/13 fat/21 carbs/8 pro) mixed with 3 cups cooked penne pasta whole wheat GV (840 cal/6 fat/165 carbs/27 pro) – this recipe (1080 cal/19 fat/ 186 carbs/35 pro) makes four 2/3 cup servings: (270 carbs/5 fat/46.5 carbs/9 pro) topped with 2 oz baked chicken breast (50 cal/1 fat/0 carbs/10.5 pro) & 5 olives (31 cal/3 fat/1 carb/0 pro) with a small side salad (58 cal/2.5 fat/5 carbs/3.5 pro): 1/2 cup lettuce (4 cal/0 fat/1 carbs/0 pro), 1/2 slice tomato (2.5 cal/0 fat/.5 carbs/0 pro), 1 tbsp Feta Cheese President (17.5 cal/0 fat/.5 carbs/3.5 pro), 1 carrot stick (4 cal/0 fat/1 carbs/0 pro) and 1/2 tbsp raspberry vinaigrette (30 cal/2.5 fat/2 carbs/0 pro).
66 grams of protein
Activity: I did the one-hour sculpt and tone class at the gym - and unfortunately aggravated the groin muscle I pulled a few days ago...oh lordy it hurts! I may take tomorrow off - the dr said it will take 3-4 weeks for it to feel better and 6-8 before it is healed...GREAT!
Tip of the day from www.prevention.com:
The Perfect Day of Eating ~ Control weight and boost energy with hour-by-hour tips
1) Have a meal or small snack every 3 to 4 hours. This fuels your metabolism and helps prevent binges and blood sugar crashes.
2) Combine protein (meat, fish, beans, nuts, eggs, dairy) and fiber (whole grains, fruits, vegetables) at every meal. When eaten together, these foods take longer to digest than simpler carbohydrates, so you stay fuller, longer.
3) Get up, move around, and drink water often. This daily meal plan has a wide range of calories (from about 1,550 to 2,100); if you’re active you can go toward the higher end of the range. (Use our calorie counter to see how many you need based on your age, weight, and activity level).
Finally, remember that even the “perfect day” isn’t perfect if you eat the same thing over and over again. Use the principles outlined here to mix and match your own delicious, healthy meals.
By: Lauren Gelman
Continued tomorrow...
Day 50 ~ 1340 cal/34 fat/161 carbs
Weight: 127.8
We are having some company over today for a play date so I probably won't log in any more info until this afternoon.
Breakfast (425 cal/5.5 fat/58.5 carbs/16.5 pro): 1 cup Kashi Honey Puffs with 1 cup fat-free milk (200 cal/1 fat/37 carbs/11 pro) and 1 medium red apple (75 cal/0 fat/17 carb/0 pro) with 1 1/2 tbsp peanut butter (150 cal/12 fat/4.5 carbs/5.5 pro).
Lunch (452 cal/15 fat/53 carbs/25 pro): 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 (0): NO snack today - My company stayed till almost 4 o'clock so I just skipped my snack and had a larger dinner.
Dinner (411 cal/13.5 fat/49 carbs/28.5 pro): Turkey tortillas ~ I mixed together 1/2 cup chopped red pepper (23 cal/0 fat/4.5 carbs/.75 pro), 1/2 cup chopped green pepper (15 cal/0 fat/3 carbs/0 pro), 1 12.5 oz can Turkey Breast Members Mark (350 cal/7 fat/0 carbs/77 pro) mixed with 1/4 cup salsa (20 cal/0 fat/6 carbs/0 pro) makes four 1/2 cup servings (408 cal/7 fat/13.5 carbs/78 pro). I had 1/2 cup meat mixture (102 cal/2 fat/4 carbs/19.5 pro)on 1 whole wheat tortilla (130 calories/2 fat/25 carbs/4 pro) with 2 tbsp salsa (10 cal/0 fat/3 carbs/0 pro), 2 tbsp shredded cheese (42 cal/3.5 fat/0 carbs/2.5 pro), 2 tbsp sour cream (15 cal/0 fat/3 carbs/1 pro), 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro), 1 lettuce leaf (2 cal/0 fat/.5 carbs/.1 pro) and 7 Baked Tostitos (60 cal/1.5 fat/11 carbs/1 pro).
70 grams of protein
Activity: I did my one-hour step aerobics class at the gym.
Tip of the day from Prevention magazine April 2010:
Be sure to pick products with zero trans fat or low saturated fat – women on a 1,600-calorie diet need no more than 13 grams daily.
We are having some company over today for a play date so I probably won't log in any more info until this afternoon.
Breakfast (425 cal/5.5 fat/58.5 carbs/16.5 pro): 1 cup Kashi Honey Puffs with 1 cup fat-free milk (200 cal/1 fat/37 carbs/11 pro) and 1 medium red apple (75 cal/0 fat/17 carb/0 pro) with 1 1/2 tbsp peanut butter (150 cal/12 fat/4.5 carbs/5.5 pro).
Lunch (452 cal/15 fat/53 carbs/25 pro): 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 (0): NO snack today - My company stayed till almost 4 o'clock so I just skipped my snack and had a larger dinner.
Dinner (411 cal/13.5 fat/49 carbs/28.5 pro): Turkey tortillas ~ I mixed together 1/2 cup chopped red pepper (23 cal/0 fat/4.5 carbs/.75 pro), 1/2 cup chopped green pepper (15 cal/0 fat/3 carbs/0 pro), 1 12.5 oz can Turkey Breast Members Mark (350 cal/7 fat/0 carbs/77 pro) mixed with 1/4 cup salsa (20 cal/0 fat/6 carbs/0 pro) makes four 1/2 cup servings (408 cal/7 fat/13.5 carbs/78 pro). I had 1/2 cup meat mixture (102 cal/2 fat/4 carbs/19.5 pro)on 1 whole wheat tortilla (130 calories/2 fat/25 carbs/4 pro) with 2 tbsp salsa (10 cal/0 fat/3 carbs/0 pro), 2 tbsp shredded cheese (42 cal/3.5 fat/0 carbs/2.5 pro), 2 tbsp sour cream (15 cal/0 fat/3 carbs/1 pro), 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro), 1 lettuce leaf (2 cal/0 fat/.5 carbs/.1 pro) and 7 Baked Tostitos (60 cal/1.5 fat/11 carbs/1 pro).
70 grams of protein
Activity: I did my one-hour step aerobics class at the gym.
Tip of the day from Prevention magazine April 2010:
Be sure to pick products with zero trans fat or low saturated fat – women on a 1,600-calorie diet need no more than 13 grams daily.
Day 49 ~ 1289 cal/36 fat/147 carbs
Weight: 127.8
Breakfast (278 cal/0 fat/62 carbs/10 pro): 1 cup corn flakes Best Choice (100 cal/0 fat/24 carbs/2 pro), 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro), 1/2 cup applesauce (50 cal/0 fat/13 carbs/0 pro) and 2 tbsp dried cranberries (48 cal/0 fat/13 carbs/0 pro).
Lunch (349 cal/14 fat/30 carbs/26 pro): We packed our lunch for the gym, so I took 1 Luna Lemon Zest bar (180 cal/5 fat/27 carb/9 pro) and 1 cheese stick (80 cal/6 fat/0 carbs/6 pro), 2 lettuce leaves (4 cal/0 fat/1 carbs/.2 pro), and 1 tbsp mashed avocado (25 cal/2.25 fat/1.25 carbs/.25 pro) wrapped in 3 slices (2 oz) deli turkey (60 cal/1 fat/1 carb/11 pro).
Snack (262 cal/15 fat/25.5 carbs/6.5 pro): 1/2 pita (80 cal/0 fat/16 carbs/3 pro) & 8 red pepper slivers (12 cal/0 fat/3 carbs/0 pro) with 2 tbsp hummas (70 cal/6 fat/4 carbs/2 pro) topped with 1 tbsp pine nuts (100 cal/9 fat/2.5 carbs/1.5 pro).
Dinner (400 cal/7 fat/30 carbs/25 pro): I had the WEIRDEST dinner tonight - Josh came home unexpectedly so that always throws off my dinner plans (I do more salads and easy meals when he isn't around). I had some venison steak thawed so I steamed some rice & cooked the steak in soy sauce & sesame oil along with some frozen veggies. It was pretty blah - I also had some leftover chili I heated up for Josh and Steve, and I had 1/4 cup of it, but it was awful. My stomach is already upset from it! I have decided that frozen vegetables are not good - I am too used to the fresh stuff now! :)
This is an estimate:
Chili (100 cal/4 fat/0 carbs/10 pro)
1/2 cup cooked brown rice (113 cal/1 fat/26 carbs/2 pro)
1/5 oz venison steak with soy sauce & oil (90 cal/2 fat/0 carbs/12 pro)
1 cup Birds Eye Normandy Blend veggies (25 cal/0 fat/4 carbs/1 pro)
67 grams of protein
Activity: We went to the gym today. I did 35 minutes on the elliptical and 10 minutes on the treadmill, one hour of yoga and swam for 30 minutes (the water was tooo cold today so I couldn't last any longer).
Tip of the day from Prevention magazine April 2010:
Like raisins in your cereal? Add your own. In a recent university of Illinois at Chicago study, participants who ate bran cereal topped with fresh raisins developed significantly less dental plaque acidity, a risk factor for tooth decay, than those who ate store-bought raisin bran. When sugar is added to the in-cereal fruit, it may cause bacteria to stick to teeth. Add fresh raisins to breakfast grains to save your smile & calories!
Breakfast (278 cal/0 fat/62 carbs/10 pro): 1 cup corn flakes Best Choice (100 cal/0 fat/24 carbs/2 pro), 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro), 1/2 cup applesauce (50 cal/0 fat/13 carbs/0 pro) and 2 tbsp dried cranberries (48 cal/0 fat/13 carbs/0 pro).
Lunch (349 cal/14 fat/30 carbs/26 pro): We packed our lunch for the gym, so I took 1 Luna Lemon Zest bar (180 cal/5 fat/27 carb/9 pro) and 1 cheese stick (80 cal/6 fat/0 carbs/6 pro), 2 lettuce leaves (4 cal/0 fat/1 carbs/.2 pro), and 1 tbsp mashed avocado (25 cal/2.25 fat/1.25 carbs/.25 pro) wrapped in 3 slices (2 oz) deli turkey (60 cal/1 fat/1 carb/11 pro).
Snack (262 cal/15 fat/25.5 carbs/6.5 pro): 1/2 pita (80 cal/0 fat/16 carbs/3 pro) & 8 red pepper slivers (12 cal/0 fat/3 carbs/0 pro) with 2 tbsp hummas (70 cal/6 fat/4 carbs/2 pro) topped with 1 tbsp pine nuts (100 cal/9 fat/2.5 carbs/1.5 pro).
Dinner (400 cal/7 fat/30 carbs/25 pro): I had the WEIRDEST dinner tonight - Josh came home unexpectedly so that always throws off my dinner plans (I do more salads and easy meals when he isn't around). I had some venison steak thawed so I steamed some rice & cooked the steak in soy sauce & sesame oil along with some frozen veggies. It was pretty blah - I also had some leftover chili I heated up for Josh and Steve, and I had 1/4 cup of it, but it was awful. My stomach is already upset from it! I have decided that frozen vegetables are not good - I am too used to the fresh stuff now! :)
This is an estimate:
Chili (100 cal/4 fat/0 carbs/10 pro)
1/2 cup cooked brown rice (113 cal/1 fat/26 carbs/2 pro)
1/5 oz venison steak with soy sauce & oil (90 cal/2 fat/0 carbs/12 pro)
1 cup Birds Eye Normandy Blend veggies (25 cal/0 fat/4 carbs/1 pro)
67 grams of protein
Activity: We went to the gym today. I did 35 minutes on the elliptical and 10 minutes on the treadmill, one hour of yoga and swam for 30 minutes (the water was tooo cold today so I couldn't last any longer).
Tip of the day from Prevention magazine April 2010:
Like raisins in your cereal? Add your own. In a recent university of Illinois at Chicago study, participants who ate bran cereal topped with fresh raisins developed significantly less dental plaque acidity, a risk factor for tooth decay, than those who ate store-bought raisin bran. When sugar is added to the in-cereal fruit, it may cause bacteria to stick to teeth. Add fresh raisins to breakfast grains to save your smile & calories!
Day 48 ~ 1729 cal/58 fat/182 carbs
Weight: Still at 127.2!!! I am so excited...this means I should see 126 in the near future....I am done complaining about the fluctuations...I know now that I have been losing weight & gaining muscle at the same time which may cause the numbers to decrease slowly, but at least they are going down! woo-hoo!
It is a snowy mess here today so I think Steve and I will work out together downstairs this afternoon.
Breakfast (415 cal/12 fat/58.5 carbs/15.5 pro): 1 cup Erewhon Crispy Brown Rice with 1 cup fat-free milk (190 cal/0 fat/37 carbs/10 pro) with 1 medium red apple (75 cal/0 fat/17 carb/0 pro) & 1 1/2 tbsp peanut butter (150 cal/12 fat/4.5 carbs/5.5 pro). This cereal was almost worse than cream of wheat. I was hoping to find some alternative organic cereal, but it isn't really that good...
Lunch (387 cal/9.5 fat/53 carbs/21 pro): Turkey sandwich ~ 3 slices (2 oz) deli turkey (60 cal/0.5 fat/0 carbs/11 pro), 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro) and 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 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 (460 cal/14 fat/45 carbs/42 pro): I bought some new Luna bars and they are tasty! 1 Luna Blueberry Bliss bar (180 cal/5 fat/27 carbs/8 pro) with 1 scoop Whey Protein with 1 cup fat-free milk (200 cal/2 fat/15 carbs/31 pro) & 12 almonds (80 cal/7 fat/3 carbs/3 pro).
Dinner (467 cal/22 fat/24 carbs/41.5 pro): Chef salad: 2 cups romaine lettuce (16 cal/0 fat/4 carbs/1 pro), 5 carrot sticks (20 cal/0 fat/4 carbs/.5 pro), 4 oz Oven roasted diced chicken breast (147 cal/3 fat/3 carbs/27 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), 1 slice Market Pantry turkey bacon (35 cal/3 fat/1 carb/2 pro), 1/2 egg Goldhen Aldis (35 cal/2 fat/0 carbs/3 pro), 1 tbsp Feta Cheese President (35 cal/0 fat/1 carbs/7 pro), 5 cucumber slices (4 cal/0 fat/0 carbs/0 pro), 2 tbsp raspberry vinaigrette (120 cal/10 fat/8 carbs/0 pro) with 1 tbsp sunflower seeds (50 cal/4 fat/2 carbs/1 pro) on top.
120 grams of protein
Activity: I had a GREAT one-hour workout here at the house ~ I did three 20-minute circuits incorporating all major muscle groups (biceps, triceps, shoulders, back, abs, legs & one-minute cardio intervals).
Tip of the day from Prevention magazine April 2010:
A sure way to derail a diet is to treat weekends like holidays, say researchers. They found most people eat more on Saturdays and Sundays than on weekdays, with some taking in an average of 411 extra calories each day – enough to gain 12 pounds in a year. People consider the weekend a time to unwind and indulge, say researchers. To avoid this weight trap, eat modest portions of your favorite food, and up your activity by walking instead of driving to run errands, suggest cognitive therapist Judith S. Beck, PhD.
It is a snowy mess here today so I think Steve and I will work out together downstairs this afternoon.
Breakfast (415 cal/12 fat/58.5 carbs/15.5 pro): 1 cup Erewhon Crispy Brown Rice with 1 cup fat-free milk (190 cal/0 fat/37 carbs/10 pro) with 1 medium red apple (75 cal/0 fat/17 carb/0 pro) & 1 1/2 tbsp peanut butter (150 cal/12 fat/4.5 carbs/5.5 pro). This cereal was almost worse than cream of wheat. I was hoping to find some alternative organic cereal, but it isn't really that good...
Lunch (387 cal/9.5 fat/53 carbs/21 pro): Turkey sandwich ~ 3 slices (2 oz) deli turkey (60 cal/0.5 fat/0 carbs/11 pro), 1/4 cup lettuce (2 cal/0 fat/.5 carbs/.1 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro) and 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 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 (460 cal/14 fat/45 carbs/42 pro): I bought some new Luna bars and they are tasty! 1 Luna Blueberry Bliss bar (180 cal/5 fat/27 carbs/8 pro) with 1 scoop Whey Protein with 1 cup fat-free milk (200 cal/2 fat/15 carbs/31 pro) & 12 almonds (80 cal/7 fat/3 carbs/3 pro).
Dinner (467 cal/22 fat/24 carbs/41.5 pro): Chef salad: 2 cups romaine lettuce (16 cal/0 fat/4 carbs/1 pro), 5 carrot sticks (20 cal/0 fat/4 carbs/.5 pro), 4 oz Oven roasted diced chicken breast (147 cal/3 fat/3 carbs/27 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), 1 slice Market Pantry turkey bacon (35 cal/3 fat/1 carb/2 pro), 1/2 egg Goldhen Aldis (35 cal/2 fat/0 carbs/3 pro), 1 tbsp Feta Cheese President (35 cal/0 fat/1 carbs/7 pro), 5 cucumber slices (4 cal/0 fat/0 carbs/0 pro), 2 tbsp raspberry vinaigrette (120 cal/10 fat/8 carbs/0 pro) with 1 tbsp sunflower seeds (50 cal/4 fat/2 carbs/1 pro) on top.
120 grams of protein
Activity: I had a GREAT one-hour workout here at the house ~ I did three 20-minute circuits incorporating all major muscle groups (biceps, triceps, shoulders, back, abs, legs & one-minute cardio intervals).
Tip of the day from Prevention magazine April 2010:
A sure way to derail a diet is to treat weekends like holidays, say researchers. They found most people eat more on Saturdays and Sundays than on weekdays, with some taking in an average of 411 extra calories each day – enough to gain 12 pounds in a year. People consider the weekend a time to unwind and indulge, say researchers. To avoid this weight trap, eat modest portions of your favorite food, and up your activity by walking instead of driving to run errands, suggest cognitive therapist Judith S. Beck, PhD.
Day 47 ~ 1229 cal/32 fat/135 carbs
Weight: I forgot to weigh myself this morning - it was cold and I got all my heavy sweats on and ate breakfast before I even thought about it! I am doing another day of the Jumpstart to flush out my system - I think this is a really good idea for me....three regular days of 1600-calories and then one day of 1200-calories.
Breakfast (370 cal/8.5 fat/50 carbs/15 pro): 3 tbsp Creamy Wheat BC (120 cal/0 fat/25 carbs/4 pro), 2 tbsp sunflower seeds (100 cal/8.5 fat/4 carbs/3.5 pro), 2 tbsp raisins GV (70 cal/0 fat/15 carbs/.5 pro), & 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro).
Lunch (262 cal/7 fat/21 carbs/19 pro): One 5 oz can Great Value tuna (100 cal/1 fat/0 carbs/11 pro), 1 cup steamed carrot sticks 7 oz (82 cal/0 fat/21 carbs/2 pro), & 1 cheese stick (80 cal/6 fat/0 carbs/6 pro).
Snack (262 cal/2 fat/45 carbs/19 pro): 1 cup frozen blueberries (70 cal/1 fat/17 carbs/0 pro) blended with 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro) & 1 6 oz Dannon Light & Fit Vanilla yogurt (80 cal/0 fat/15 carbs/5 pro) ~ the yogurt isn't supposed to be in the smoothie, but I needed it to have a little more flavor & calories. I was also craving some meat and had 2 slices deli ham (32 cal/1 fat/1 carb/6 pro).
Dinner (295 cal/11.5 fat/15 carbs/29 pro): The jumpstart calls for tilapia, but I didn't have any left so I made some tuna steaks. BUT I might have messed up a bit by adding soy sauce to marinate the steaks in...it is high in sodium, which causes bloating - which is exactly what I am working against today! :) Oh well, it should be fine - I am marinating 12 ounces in 2 tbsp, so it isn't much. The tuna steaks marinated for an hour in 2 tbsp soy sauce (30 cal/0 fat/4 carbs/4 pro) mixed with 1 tbsp sesame seed oil (130 cal/14 fat/0 carbs/0 pro) & 2 tbsp white cooking wine (20 cal/0 fat/3 carbs/0 pro) topped with a tbsp of fresh cilantro. Before putting them in the oven, I wrapped them lightly in foil & sprinkled sesame seeds on top. I baked them at 450 degrees for 15 minutes & garnished them with a lemon slice. I had a 4 oz tuna steak (140 cal/1.5 fat/4 carbs/25 pro) cooked with 1/3 third of the marinade (60 cal/5 fat/2 carbs/1 pro) with 1 cup mushrooms (15 cal/0 fat/2 carbs/2 pro) sautéed in 1 tsp olive oil BC (40 cal/5 fat/0 carbs/0 pro), and 1 cup whole green beans (40 cal/0 fat/7 carbs/1 pro).
I couldn't resist having 8 chocolate chips (40 cal/3 fat/4 carbs/.5 pro)...I don't get the required MUFA on jumpstart days, and I sure can tell the difference. My MUFA's help keep me feeling full...even after a big dinner, I still feel hungry! :)
82 grams of protein
Activity: 11 minute abs & back video with Amy Dixon & 30 minute cardio video with Leslie Sansone.
Tip of the day: (continued)
5. Where you put your scale matters ~ In most cases, your bathroom floor will work just fine, but if the floor is textured or the grout creates an uneven surface, the readout might be off. Bath mats or carpet of any thickness can absorb some of your weight.
Tip: Weigh yourself in the same spot every day. Even if it’s off by a few pounds, you’ll still be able to see changes over time. For the most accurate reading, place your scale on a bare floor that’s hard, flat, and level. You can test the scale’s accuracy by weighing an object that you know the weight of—like a dumbbell.
Breakfast (370 cal/8.5 fat/50 carbs/15 pro): 3 tbsp Creamy Wheat BC (120 cal/0 fat/25 carbs/4 pro), 2 tbsp sunflower seeds (100 cal/8.5 fat/4 carbs/3.5 pro), 2 tbsp raisins GV (70 cal/0 fat/15 carbs/.5 pro), & 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro).
Lunch (262 cal/7 fat/21 carbs/19 pro): One 5 oz can Great Value tuna (100 cal/1 fat/0 carbs/11 pro), 1 cup steamed carrot sticks 7 oz (82 cal/0 fat/21 carbs/2 pro), & 1 cheese stick (80 cal/6 fat/0 carbs/6 pro).
Snack (262 cal/2 fat/45 carbs/19 pro): 1 cup frozen blueberries (70 cal/1 fat/17 carbs/0 pro) blended with 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro) & 1 6 oz Dannon Light & Fit Vanilla yogurt (80 cal/0 fat/15 carbs/5 pro) ~ the yogurt isn't supposed to be in the smoothie, but I needed it to have a little more flavor & calories. I was also craving some meat and had 2 slices deli ham (32 cal/1 fat/1 carb/6 pro).
Dinner (295 cal/11.5 fat/15 carbs/29 pro): The jumpstart calls for tilapia, but I didn't have any left so I made some tuna steaks. BUT I might have messed up a bit by adding soy sauce to marinate the steaks in...it is high in sodium, which causes bloating - which is exactly what I am working against today! :) Oh well, it should be fine - I am marinating 12 ounces in 2 tbsp, so it isn't much. The tuna steaks marinated for an hour in 2 tbsp soy sauce (30 cal/0 fat/4 carbs/4 pro) mixed with 1 tbsp sesame seed oil (130 cal/14 fat/0 carbs/0 pro) & 2 tbsp white cooking wine (20 cal/0 fat/3 carbs/0 pro) topped with a tbsp of fresh cilantro. Before putting them in the oven, I wrapped them lightly in foil & sprinkled sesame seeds on top. I baked them at 450 degrees for 15 minutes & garnished them with a lemon slice. I had a 4 oz tuna steak (140 cal/1.5 fat/4 carbs/25 pro) cooked with 1/3 third of the marinade (60 cal/5 fat/2 carbs/1 pro) with 1 cup mushrooms (15 cal/0 fat/2 carbs/2 pro) sautéed in 1 tsp olive oil BC (40 cal/5 fat/0 carbs/0 pro), and 1 cup whole green beans (40 cal/0 fat/7 carbs/1 pro).
I couldn't resist having 8 chocolate chips (40 cal/3 fat/4 carbs/.5 pro)...I don't get the required MUFA on jumpstart days, and I sure can tell the difference. My MUFA's help keep me feeling full...even after a big dinner, I still feel hungry! :)
82 grams of protein
Activity: 11 minute abs & back video with Amy Dixon & 30 minute cardio video with Leslie Sansone.
Tip of the day: (continued)
5. Where you put your scale matters ~ In most cases, your bathroom floor will work just fine, but if the floor is textured or the grout creates an uneven surface, the readout might be off. Bath mats or carpet of any thickness can absorb some of your weight.
Tip: Weigh yourself in the same spot every day. Even if it’s off by a few pounds, you’ll still be able to see changes over time. For the most accurate reading, place your scale on a bare floor that’s hard, flat, and level. You can test the scale’s accuracy by weighing an object that you know the weight of—like a dumbbell.
Day 46 ~ 1460 cal/49 fat/212 carbs
Weight: Didn't weigh in this morning - I was at mom's house sleeping off my hangover!
Breakfast (465 cal/17 fat/58 carbs/17 pro): 1 cup MultiGrain Cheerios with 1 cup fat-free milk (190 cal/1 fat/35 carbs/10 pro) and 1 medium red apple (75 cal/0 fat/17 carbs/0 pro) with 2 tbsp peanut butter (200 cal/16 fat/6 carbs/7 pro).
Lunch (315 cal/14 fat/12 carbs/26.5 pro): 1 slice tomato (5 cal/0 fat/1 carb/0 pro) and 2 cheese sticks (160 cal/12 fat/0 carbs/12 pro) wrapped in 5 slices oven roasted deli turkey (75 cal/.5 fat/0 carbs/13 pro) with 7 Kashi whole wheat crackers (75 cal/1.5 fat/11 carb/1.5 pro).
Snack (250 cal/5.5 fat/37 carbs/14.5 pro): 1/2 cup frozen blueberries (35 cal/.5 fat/8.5 carbs/0 pro), 1/2 cup strawberries (25 cal/0 fat/6.5 carbs/0 pro), 1/2 cup fat-free milk (40 cal/0 fat/6 carbs/4 pro) blended with 3 oz Yoplait Light Strawberry yogurt (50 cal/0 fat/9.5 carbs/2.5 pro). I fixed ally some chicken strips and had one (100 cal/5 fat/6.5 carbs/8 pro) - I am craving carbs and grease today, thanks to my gizzilion drinks last night!
Dinner (430 cal/12.5 fat/56 carbs/30 pro): 1/2 cup salsa (40 cal/0 fat/12 carbs/0 pro), 14 Baked Tostitos (120 cal/3 fat/22 carbs/2 pro) and a chicken sandwich ~ 4 oz baked chicken breast (100 cal/2 fat/0 carbs/21 pro) on 1/2 Oroweat Whole Wheat bun (90 cal/1.5 fat/16 carbs/4.5 pro) & topped with 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro), 1/2 cup lettuce (4 cal/0 fat/1 carbs/.2 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro) & 2 tsp parmesan cheese (20 cal/1.5 fat/0 carbs/2 pro).
88 grams of protein
Activity: None today - sitting in the sun relaxing! :)
Tip of the day: (continued)
4. Muscle gains indicate progress!!!!!
In a recent study, women in their mid-50s followed a 12-week cycling routine while eating a diet designed to maintain their weight. The result: One 56-year-old dropped two sizes with only a 1-pound loss, thanks to a 7% drop in body fat. She replaced about 4 pounds of fat with 4 pounds of muscle—pound for pound, muscle is firmer and denser, and it takes up about one-third the space of fat. But don’t blame muscle for a stuck scale. It actually takes about a month of strength-training to add a single pound of muscle.
Tip: Track other markers like the size of your waist and thighs with a tape measure, how your clothes fit, or how much energy you have—and celebrate those successes.
Continued tomorrow...
Breakfast (465 cal/17 fat/58 carbs/17 pro): 1 cup MultiGrain Cheerios with 1 cup fat-free milk (190 cal/1 fat/35 carbs/10 pro) and 1 medium red apple (75 cal/0 fat/17 carbs/0 pro) with 2 tbsp peanut butter (200 cal/16 fat/6 carbs/7 pro).
Lunch (315 cal/14 fat/12 carbs/26.5 pro): 1 slice tomato (5 cal/0 fat/1 carb/0 pro) and 2 cheese sticks (160 cal/12 fat/0 carbs/12 pro) wrapped in 5 slices oven roasted deli turkey (75 cal/.5 fat/0 carbs/13 pro) with 7 Kashi whole wheat crackers (75 cal/1.5 fat/11 carb/1.5 pro).
Snack (250 cal/5.5 fat/37 carbs/14.5 pro): 1/2 cup frozen blueberries (35 cal/.5 fat/8.5 carbs/0 pro), 1/2 cup strawberries (25 cal/0 fat/6.5 carbs/0 pro), 1/2 cup fat-free milk (40 cal/0 fat/6 carbs/4 pro) blended with 3 oz Yoplait Light Strawberry yogurt (50 cal/0 fat/9.5 carbs/2.5 pro). I fixed ally some chicken strips and had one (100 cal/5 fat/6.5 carbs/8 pro) - I am craving carbs and grease today, thanks to my gizzilion drinks last night!
Dinner (430 cal/12.5 fat/56 carbs/30 pro): 1/2 cup salsa (40 cal/0 fat/12 carbs/0 pro), 14 Baked Tostitos (120 cal/3 fat/22 carbs/2 pro) and a chicken sandwich ~ 4 oz baked chicken breast (100 cal/2 fat/0 carbs/21 pro) on 1/2 Oroweat Whole Wheat bun (90 cal/1.5 fat/16 carbs/4.5 pro) & topped with 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro), 1/2 cup lettuce (4 cal/0 fat/1 carbs/.2 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro) & 2 tsp parmesan cheese (20 cal/1.5 fat/0 carbs/2 pro).
88 grams of protein
Activity: None today - sitting in the sun relaxing! :)
Tip of the day: (continued)
4. Muscle gains indicate progress!!!!!
In a recent study, women in their mid-50s followed a 12-week cycling routine while eating a diet designed to maintain their weight. The result: One 56-year-old dropped two sizes with only a 1-pound loss, thanks to a 7% drop in body fat. She replaced about 4 pounds of fat with 4 pounds of muscle—pound for pound, muscle is firmer and denser, and it takes up about one-third the space of fat. But don’t blame muscle for a stuck scale. It actually takes about a month of strength-training to add a single pound of muscle.
Tip: Track other markers like the size of your waist and thighs with a tape measure, how your clothes fit, or how much energy you have—and celebrate those successes.
Continued tomorrow...
Day 45 ~ 1470 cal/127.2 lbs
Weight: 127.2 again!! woot-woot!!! I am back on the strict 1200 jumpstart for a day...it is truly amazing how this four-day anti-bloat diet really works. I even woke up feeling slimmer today!! :)
Breakfast (350 cal/8.5 fat/50 carbs/15 pro): 1 package cream of wheat (100 cal/0 fat/19 carbs/3 pro), 2 tbsp sunflower seeds (100 cal/8.5 fat/4 carbs/3.5 pro), 2 tbsp raisins GV (70 cal/0 fat/15 carbs/.5 pro), & 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro).
Lunch (185 cal/6 fat/4.5 carbs/25 pro): 5 slices (3 oz) deli chicken (90 cal/0 fat/1.5 carbs/18 pro), 1 cheese stick (80 cal/6 fat/0 carbs/6 pro), 4 oz grape tomatoes (15 cal/0 fat/3 carbs/1 pro) and sassy water.
Snack (265 cal/15 fat/25 carbs/8 pro): 1 cup strawberries (50 cal/0 fat/13 carbs/0 pro) blended with 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro) and 1 tbsp flax oil (135 cal/15 fat/0 carbs/0 pro).
Dinner (190 cal/6 fat/9 carbs/24 pro): 4 oz (one piece) tilapia seasoned with Mrs. Dash (95 cal/1 fat/0 carbs/21 pro), 1 cup mushrooms (15 cal/0 fat/2 carbs/2 pro) sautéed in 1 tsp olive oil BC (40 cal/5 fat/0 carbs/0 pro), and 1 cup whole green beans (40 cal/0 fat/7 carbs/1 pro).
74 grams of protein/36 fat/103 carbs
Activity: Whew I sweat it out at the gym today - 40 minutes on the elliptical burning 375 calories & another 20 minutes running/walking burning another 125 calories! BUT tonight I am going to screw it all up again by having a drink with my awesome sister! I can't wait to see her!
Wow I drank wayyyyyyyyyyy too much tonight:
4 Burnett’s Raspberry Vodka 1 oz (260 cal/0 fat/0 carbs/0 pro) & 2 12 oz bottles Bud Light (220 cal/0 fat/14 carbs/2 pro).
Tip of the day: (continued)
3. Don’t sweat fluctuations (Good to know!!) ~ The biggest culprit is water (and water in the food you eat). Day-to-day fluctuations can be the result of eating a high-sodium meal or your level of hydration, while your menstrual cycle can cause changes all month long.
Tip: Weigh yourself once, first thing in the morning after going to the bathroom and getting undressed to avoid confounding factors like water weight and clothing. Track your results, and focus on the pattern over time. The number may go up and down from one day to the next, but the overall direction month to month should be down if you’re trying to lose weight. If you see an upward trend, it’s time to take action.
Continued tomorrow...
Breakfast (350 cal/8.5 fat/50 carbs/15 pro): 1 package cream of wheat (100 cal/0 fat/19 carbs/3 pro), 2 tbsp sunflower seeds (100 cal/8.5 fat/4 carbs/3.5 pro), 2 tbsp raisins GV (70 cal/0 fat/15 carbs/.5 pro), & 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro).
Lunch (185 cal/6 fat/4.5 carbs/25 pro): 5 slices (3 oz) deli chicken (90 cal/0 fat/1.5 carbs/18 pro), 1 cheese stick (80 cal/6 fat/0 carbs/6 pro), 4 oz grape tomatoes (15 cal/0 fat/3 carbs/1 pro) and sassy water.
Snack (265 cal/15 fat/25 carbs/8 pro): 1 cup strawberries (50 cal/0 fat/13 carbs/0 pro) blended with 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro) and 1 tbsp flax oil (135 cal/15 fat/0 carbs/0 pro).
Dinner (190 cal/6 fat/9 carbs/24 pro): 4 oz (one piece) tilapia seasoned with Mrs. Dash (95 cal/1 fat/0 carbs/21 pro), 1 cup mushrooms (15 cal/0 fat/2 carbs/2 pro) sautéed in 1 tsp olive oil BC (40 cal/5 fat/0 carbs/0 pro), and 1 cup whole green beans (40 cal/0 fat/7 carbs/1 pro).
74 grams of protein/36 fat/103 carbs
Activity: Whew I sweat it out at the gym today - 40 minutes on the elliptical burning 375 calories & another 20 minutes running/walking burning another 125 calories! BUT tonight I am going to screw it all up again by having a drink with my awesome sister! I can't wait to see her!
Wow I drank wayyyyyyyyyyy too much tonight:
4 Burnett’s Raspberry Vodka 1 oz (260 cal/0 fat/0 carbs/0 pro) & 2 12 oz bottles Bud Light (220 cal/0 fat/14 carbs/2 pro).
Tip of the day: (continued)
3. Don’t sweat fluctuations (Good to know!!) ~ The biggest culprit is water (and water in the food you eat). Day-to-day fluctuations can be the result of eating a high-sodium meal or your level of hydration, while your menstrual cycle can cause changes all month long.
Tip: Weigh yourself once, first thing in the morning after going to the bathroom and getting undressed to avoid confounding factors like water weight and clothing. Track your results, and focus on the pattern over time. The number may go up and down from one day to the next, but the overall direction month to month should be down if you’re trying to lose weight. If you see an upward trend, it’s time to take action.
Continued tomorrow...
Day 44 ~ 1349 cal/46 fat/127 carbs
Weight: 127.2 VICTORY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Haha
I did DAY 1 of the jumpstart yesterday and it paid off! I am doing parts of DAY 2 today - I have read that it isn't good to go below 1200 when I am burning as many calories as I do in a day - I don't want my body to start burning my hard-earned muscle for energy. My goal today is to consume 1400 calories and still drink the required sassy water.
Breakfast (405 cal/16 fat/56 carbs/11 pro): 2 Organic Flax Plus waffles (180 cal/7 fat/26 carbs/5 pro) topped with 1 tsp agave nectar (20 cal/0 fat/5 carbs/0 pro), 2 tbsp walnuts (90 cal/9 fat/2 carbs/2 pro), & 1 medium red apple (75 cal/0 fat/17 carbs/0 pro) and 1/2 cup fat-free milk (40 cal/0 fat/6 carbs/4 pro).
Lunch (407 cal/21.5 fat/15.5 carbs/21 pro): One 5 oz can Great Value tuna (100 cal/1 fat/0 carbs/11 pro) mixed with 1 tsp canola mayo (40 cal/5 fat/0 carbs/0 pro) & 1 tbsp pine nuts (100 cal/9 fat/2.5 carbs/1.5 pro) with 7 Kashi whole wheat crackers (75 cal/1.5 fat/11 carb/1.5 pro), 3 oz grape tomatoes (12 cal/0 fat/2 carbs/1 pro), and 1 cheese stick (80 cal/6 fat/0 carbs/6 pro).
Snack (): No snack today - ran errands...
Dinner (355 cal/8.5 fat/35 carbs/38 pro): 6 oz baked chicken breast (150 cal/2 fat/0 carbs/32 pro) & 1 medium Green Giant red potato (110 cal/0 fat/26 carbs/3 pro) baked with 1 tsp olive oil BC (40 cal/5 fat/0 carbs/0 pro) and sprinkled with Mrs. Dash seasoning & 2 tsp parmesan cheese (20 cal/1.5 fat/0 carbs/2 pro), and 3 oz (8) carrot sticks (35 cal/0 fat/9 carbs/1 pro).
To celebrate St. Patrick's Day, I had one 11.2 oz Smirnoff Ice Raspberry Burst (182 cal/0 fat/20 carbs/0 pro).
70 grams of protein
Activity: I attended the one hour sculpt & tone class at the gym.
Tip of the day: (continued)
2. A cheaper [weight scale] model is better ~ You can spend hundreds on a high-tech scale that also estimates your body fat percentage and more through a series of mathematical algorithms, but you’re just getting another number to worry about that’s possibly less accurate than your weight. “I avoid scales that measure body fat because there are so many inaccuracies based on fluctuations in how much water you drink,” says exercise physiologist Kara Mohr, PhD, who’s done extensive scientific research on weight loss.
Tip: Buy a basic digital scale that displays weight to the nearest 0.5 or 0.20 pound to minimize fluctuations.
Continued tomorrow....
I did DAY 1 of the jumpstart yesterday and it paid off! I am doing parts of DAY 2 today - I have read that it isn't good to go below 1200 when I am burning as many calories as I do in a day - I don't want my body to start burning my hard-earned muscle for energy. My goal today is to consume 1400 calories and still drink the required sassy water.
Breakfast (405 cal/16 fat/56 carbs/11 pro): 2 Organic Flax Plus waffles (180 cal/7 fat/26 carbs/5 pro) topped with 1 tsp agave nectar (20 cal/0 fat/5 carbs/0 pro), 2 tbsp walnuts (90 cal/9 fat/2 carbs/2 pro), & 1 medium red apple (75 cal/0 fat/17 carbs/0 pro) and 1/2 cup fat-free milk (40 cal/0 fat/6 carbs/4 pro).
Lunch (407 cal/21.5 fat/15.5 carbs/21 pro): One 5 oz can Great Value tuna (100 cal/1 fat/0 carbs/11 pro) mixed with 1 tsp canola mayo (40 cal/5 fat/0 carbs/0 pro) & 1 tbsp pine nuts (100 cal/9 fat/2.5 carbs/1.5 pro) with 7 Kashi whole wheat crackers (75 cal/1.5 fat/11 carb/1.5 pro), 3 oz grape tomatoes (12 cal/0 fat/2 carbs/1 pro), and 1 cheese stick (80 cal/6 fat/0 carbs/6 pro).
Snack (): No snack today - ran errands...
Dinner (355 cal/8.5 fat/35 carbs/38 pro): 6 oz baked chicken breast (150 cal/2 fat/0 carbs/32 pro) & 1 medium Green Giant red potato (110 cal/0 fat/26 carbs/3 pro) baked with 1 tsp olive oil BC (40 cal/5 fat/0 carbs/0 pro) and sprinkled with Mrs. Dash seasoning & 2 tsp parmesan cheese (20 cal/1.5 fat/0 carbs/2 pro), and 3 oz (8) carrot sticks (35 cal/0 fat/9 carbs/1 pro).
To celebrate St. Patrick's Day, I had one 11.2 oz Smirnoff Ice Raspberry Burst (182 cal/0 fat/20 carbs/0 pro).
70 grams of protein
Activity: I attended the one hour sculpt & tone class at the gym.
Tip of the day: (continued)
2. A cheaper [weight scale] model is better ~ You can spend hundreds on a high-tech scale that also estimates your body fat percentage and more through a series of mathematical algorithms, but you’re just getting another number to worry about that’s possibly less accurate than your weight. “I avoid scales that measure body fat because there are so many inaccuracies based on fluctuations in how much water you drink,” says exercise physiologist Kara Mohr, PhD, who’s done extensive scientific research on weight loss.
Tip: Buy a basic digital scale that displays weight to the nearest 0.5 or 0.20 pound to minimize fluctuations.
Continued tomorrow....
Day 43 ~ 1188 cal/42 fat/133 carbs
Weight: 129.4 Truly amazing I cannot get past this particular number! haha
I am restarting the jumpstart diet for two days and then have one regular day from the book (I have too much produce that I don't want to go to waste). I haven't drank near enough sassy water today...I am thirsty and can tell when I don't get enough water!
Breakfast (463 cal/18 fat/65 carbs/19 pro): 1 cup Synergy cornflakes with 1 cup fat-free milk (213 cal/1 fat/44 carbs/12 pro) with 1/2 cup applesauce (50 cal/0 fat/13 carbs/0 pro) & 1/4 cup sunflower seeds (200 cal/17 fat/8 carbs/7 pro).
Lunch (187 cal/6 fat/4.5 carbs/25 pro): 5 slices (3 oz) deli chicken (90 cal/0 fat/1.5 carbs/18 pro), 1 cheese stick (80 cal/6 fat/0 carbs/6 pro), 4.5 oz grape tomatoes (17 cal/0 fat/3 carbs/1 pro) and sassy water.
Snack (285 cal/16 fat/29 carbs/8 pro): 1 cup frozen blueberries (70 cal/1 fat/17 carbs/0 pro) mixed with 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro) & 1 tbsp flax oil (135 cal/15 fat/0 carbs/0 pro).
Dinner (253 cal/2 fat/34 carbs/24 pro): 4 oz (one piece) Mahi Mahi seasoned with Mrs. Dash (100 cal/1 fat/1 carbs/21 pro), 1/2 cup cooked brown rice (113 cal/1 fat/26 carbs/2 pro), and 1 cup whole green beans BC (40 cal/0 fat/7 carbs/1 pro).
76 grams of protein
Activity: Not sure yet...we have company coming and Renee & I might work out downstairs. I didn't take Ally to the gym due to her asthma.
Later ~ Well, I didn't work out...I ended up reupholstering all of my kitchen chairs so getting the screws in and out of the seat cushions is my work out for the day! haha
Tip of the day: Ok this is too funny...I have been going back & forth as to whether or not to weigh myself daily because of the frustration I am feeling about not losing anything over the past four weeks. However, I just read this from my favorite website www.prevention.com:
"Make Friends with Your Scale"
1. Weigh yourself daily ~ In one study, daily weighers dropped twice as many pounds as weekly weighers—12 pounds versus 6, possibly because it was a regular reminder to stay on track. Meanwhile, dieters who avoided the scale altogether gained 4 pounds. And despite the common belief that focusing on weight makes women feel bad about themselves, scientists have found that tracking your weight can actually improve your mood by giving you a sense of control.
Continued tomorrow!
I am restarting the jumpstart diet for two days and then have one regular day from the book (I have too much produce that I don't want to go to waste). I haven't drank near enough sassy water today...I am thirsty and can tell when I don't get enough water!
Breakfast (463 cal/18 fat/65 carbs/19 pro): 1 cup Synergy cornflakes with 1 cup fat-free milk (213 cal/1 fat/44 carbs/12 pro) with 1/2 cup applesauce (50 cal/0 fat/13 carbs/0 pro) & 1/4 cup sunflower seeds (200 cal/17 fat/8 carbs/7 pro).
Lunch (187 cal/6 fat/4.5 carbs/25 pro): 5 slices (3 oz) deli chicken (90 cal/0 fat/1.5 carbs/18 pro), 1 cheese stick (80 cal/6 fat/0 carbs/6 pro), 4.5 oz grape tomatoes (17 cal/0 fat/3 carbs/1 pro) and sassy water.
Snack (285 cal/16 fat/29 carbs/8 pro): 1 cup frozen blueberries (70 cal/1 fat/17 carbs/0 pro) mixed with 1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro) & 1 tbsp flax oil (135 cal/15 fat/0 carbs/0 pro).
Dinner (253 cal/2 fat/34 carbs/24 pro): 4 oz (one piece) Mahi Mahi seasoned with Mrs. Dash (100 cal/1 fat/1 carbs/21 pro), 1/2 cup cooked brown rice (113 cal/1 fat/26 carbs/2 pro), and 1 cup whole green beans BC (40 cal/0 fat/7 carbs/1 pro).
76 grams of protein
Activity: Not sure yet...we have company coming and Renee & I might work out downstairs. I didn't take Ally to the gym due to her asthma.
Later ~ Well, I didn't work out...I ended up reupholstering all of my kitchen chairs so getting the screws in and out of the seat cushions is my work out for the day! haha
Tip of the day: Ok this is too funny...I have been going back & forth as to whether or not to weigh myself daily because of the frustration I am feeling about not losing anything over the past four weeks. However, I just read this from my favorite website www.prevention.com:
"Make Friends with Your Scale"
1. Weigh yourself daily ~ In one study, daily weighers dropped twice as many pounds as weekly weighers—12 pounds versus 6, possibly because it was a regular reminder to stay on track. Meanwhile, dieters who avoided the scale altogether gained 4 pounds. And despite the common belief that focusing on weight makes women feel bad about themselves, scientists have found that tracking your weight can actually improve your mood by giving you a sense of control.
Continued tomorrow!
Day 42 ~ 1249 cal/36 fat/141 carbs
Weight: NA
Breakfast (365 cal/9.5 fat/57 carbs/13 pro): 1 tbsp peanut butter (100 cal/8 fat/3 carbs/3 pro), 1 medium red apple (75 cal/0 fat/17 carb/0 pro), and 3/4 cup Special K vanilla almond with 1 cup fat-free milk (190 cal/1.5 fat/37 carbs/10 pro).
Lunch (409 cal/18 fat/33 carbs/25 pro): Chicken sandwich ~ 3 slices (2 oz) deli chicken (60 cal/0 fat/1 carb/11 pro), 1 slice Colby Jack cheese (80 cal/6 fat/0 carbs/5 pro), 1 tsp canola oil (40 cal/4 fat/0 carbs/0 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), 1/2 cup lettuce (4 cal/0 fat/1 carbs/.2 pro), 2 avocado slivers (70 cal/6 fat/4 carbs/2 pro) on on 2 slices Sara Lee Whole Wheat bread (150 cal/2 fat/26 carbs/7 pro).
Snack (0): No snack today.
Dinner (475 cal/8 fat/51 carbs/48 pro): I am fixing tuscan style chicken pasta for dinner & wanted to see if my calorie count was close to theirs. My total was 1307 cal/15 fat/141.5 carbs/142.5 pro for the entire meal and there were three servings at 435 cal/5 fat/47 carbs/47.5 pro per serving:
1 1/4 cup cooked penne pasta whole wheat GV (350 cal/2.5 fat/69 carbs/12 pro)
20 oz grilled chicken breast (500 cal/2.5 fat/0 carbs/110 pro)
4 cups spinach leaves (27 cal/0 fat/4 carbs/2 pro)
1 15.5 oz can Bush’s Cannellini Beans (315 cal/0 fat/66.5 carbs/24.5 pro), rinsed
Salt and pepper to taste
1 tsp olive oil BC (40 cal/5 fat/0 carbs/0 pro)
1 clove garlic, crushed (1 tsp GV minced garlic ~ 5 cal/0 fat/1 carbs/0 pro)
1/2 tsp dried rosemary, finely chopped
2 tbsp (1 oz) Dunbars Roasted Peppers (10 cal/.5 fat/1 carbs/0 pro)
2 tbsp parmesan cheese (60 cal/4.5 fat/0 carbs/6 pro)
I had 8 chocolate chips (40 cal/3 fat/4 carbs/.5 pro) for dessert!
86 grams of protein
Activity: Wow I had a great workout this morning! Ally is very congested so I opted keeping her home from the gym...so I went down and did three circuits with three lifting sets, one set abs, and 1 minute extreme cardio...it was great! I am sweaty and worked out for 45 minutes. Working out at home is becoming easier - I can concentrate better on getting done what needs to be done (before I was always distracted with my phone, computer, and/or ALLY! She is becoming much easier to work out around - before she would always want to be right in the middle of the floor or on top of me! :)
Tip of the day: This link on www.prevention.com/100calories/ is great - it shows 100 ways to cut out 100 calories!
Breakfast (365 cal/9.5 fat/57 carbs/13 pro): 1 tbsp peanut butter (100 cal/8 fat/3 carbs/3 pro), 1 medium red apple (75 cal/0 fat/17 carb/0 pro), and 3/4 cup Special K vanilla almond with 1 cup fat-free milk (190 cal/1.5 fat/37 carbs/10 pro).
Lunch (409 cal/18 fat/33 carbs/25 pro): Chicken sandwich ~ 3 slices (2 oz) deli chicken (60 cal/0 fat/1 carb/11 pro), 1 slice Colby Jack cheese (80 cal/6 fat/0 carbs/5 pro), 1 tsp canola oil (40 cal/4 fat/0 carbs/0 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro), 1/2 cup lettuce (4 cal/0 fat/1 carbs/.2 pro), 2 avocado slivers (70 cal/6 fat/4 carbs/2 pro) on on 2 slices Sara Lee Whole Wheat bread (150 cal/2 fat/26 carbs/7 pro).
Snack (0): No snack today.
Dinner (475 cal/8 fat/51 carbs/48 pro): I am fixing tuscan style chicken pasta for dinner & wanted to see if my calorie count was close to theirs. My total was 1307 cal/15 fat/141.5 carbs/142.5 pro for the entire meal and there were three servings at 435 cal/5 fat/47 carbs/47.5 pro per serving:
1 1/4 cup cooked penne pasta whole wheat GV (350 cal/2.5 fat/69 carbs/12 pro)
20 oz grilled chicken breast (500 cal/2.5 fat/0 carbs/110 pro)
4 cups spinach leaves (27 cal/0 fat/4 carbs/2 pro)
1 15.5 oz can Bush’s Cannellini Beans (315 cal/0 fat/66.5 carbs/24.5 pro), rinsed
Salt and pepper to taste
1 tsp olive oil BC (40 cal/5 fat/0 carbs/0 pro)
1 clove garlic, crushed (1 tsp GV minced garlic ~ 5 cal/0 fat/1 carbs/0 pro)
1/2 tsp dried rosemary, finely chopped
2 tbsp (1 oz) Dunbars Roasted Peppers (10 cal/.5 fat/1 carbs/0 pro)
2 tbsp parmesan cheese (60 cal/4.5 fat/0 carbs/6 pro)
I had 8 chocolate chips (40 cal/3 fat/4 carbs/.5 pro) for dessert!
86 grams of protein
Activity: Wow I had a great workout this morning! Ally is very congested so I opted keeping her home from the gym...so I went down and did three circuits with three lifting sets, one set abs, and 1 minute extreme cardio...it was great! I am sweaty and worked out for 45 minutes. Working out at home is becoming easier - I can concentrate better on getting done what needs to be done (before I was always distracted with my phone, computer, and/or ALLY! She is becoming much easier to work out around - before she would always want to be right in the middle of the floor or on top of me! :)
Tip of the day: This link on www.prevention.com/100calories/ is great - it shows 100 ways to cut out 100 calories!
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