Breakfast: 1 slice wonder bread with 1 tablespoon peanut butter, 1/2 cup lowfat cottage cheese, 2 pineapple rings, tea 304 calories
Lunch: Chicken sausage sauteed with 3 cups raw spinach, 1 tspn garlic, 1/4 medium onion, lemon pepper, salt, pepper tossed in udon noodles 410 cals
Snack: yogurt, 1 tablespoon walnuts, apple 235 cals
Dinner: 1/2 package Aloo mattar, 1 serving leftover chickpeas with spinach, 1 cucumber with 1 cup cherry tomatoes-tossed with 2 tablespoons fat free Italian dressing. 445 calories
Total Calories: 1,394
This is my blog of random crap I will post regarding any weight I lose or gain. My main goal is to improve my behaivor and try to excercise more, and eat more sensibly-meaning watch my calories. I have alot of weight and emotional baggage to lose. I hope I can succeed. But if I fail, at least I will be honest this time. xoxox "K"
Tuesday, November 24, 2009
Monday, November 23, 2009
Monday Plan
Breakfast: 1 chicken sausage, 1/2 cup egg subsitute, 1/2 cup mushrooms, 2 slices diet toast, 1/2 cup sugar free applesauce 340 calories
Lunch: Lean Gourmet, Chicken Alfredo Florentine, 3 cups salad with 2 tablespoons fat free Italian dressing, 1 large pear 421 calories
Snack: Medium apple, Yoplait light Fat Free cherry yogurt, 1 tablespoon walnuts, tea (plain) 259 calories,
Dinner: Chickpeas With Baby Spinach, 1/4 cup raw quinoa steamed in water, 3 cups steamed veggies 421 calories
Dessert: Jello pudding fat free sugar free chocolate pudding cup 60 cals
Total calories: 1501
Chickpeas with Baby Spinach recipe:
Serves 4
1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 teaspoon cumin seeds, lightly toasted and ground
Salt, preferably kosher salt, and freshly ground pepper to taste
1 tablespoon tomato paste
1 (15-oz.) can chickpeas, drained and rinsed
1 cup chicken or vegetable stock, or water
Cayenne to taste
1 6-oz. bag baby spinach
1. Heat the olive oil in a large, heavy saucepan over medium heat and add the onion. Cook, stirring, until tender, about five minutes. Add the garlic, cumin, tomato paste and 1/2 teaspoon salt. Cook, stirring for one to two minutes, until fragrant and the tomato paste has turned a darker color. Add the chickpeas, the stock or water, and the cayenne, and bring to a simmer. Cover, reduce the heat, and simmer 10 minutes.
2. Stir in the spinach, a handful at a time, stirring until each addition of spinach wilts. Add salt to taste and simmer uncovered, stirring often, for five minutes. Add lots of freshly ground pepper, taste and adjust salt and cayenne, and serve.
Workout: Gym-1 hour walk on incline treadmill from 3.5-18.5 incline at 3.0 mph; 80 crunches on medicine ball, 40 reps on all weight machines, 40 reps on ab machine and crunch machine
Lunch: Lean Gourmet, Chicken Alfredo Florentine, 3 cups salad with 2 tablespoons fat free Italian dressing, 1 large pear 421 calories
Snack: Medium apple, Yoplait light Fat Free cherry yogurt, 1 tablespoon walnuts, tea (plain) 259 calories,
Dinner: Chickpeas With Baby Spinach, 1/4 cup raw quinoa steamed in water, 3 cups steamed veggies 421 calories
Dessert: Jello pudding fat free sugar free chocolate pudding cup 60 cals
Total calories: 1501
Chickpeas with Baby Spinach recipe:
Serves 4
1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 teaspoon cumin seeds, lightly toasted and ground
Salt, preferably kosher salt, and freshly ground pepper to taste
1 tablespoon tomato paste
1 (15-oz.) can chickpeas, drained and rinsed
1 cup chicken or vegetable stock, or water
Cayenne to taste
1 6-oz. bag baby spinach
1. Heat the olive oil in a large, heavy saucepan over medium heat and add the onion. Cook, stirring, until tender, about five minutes. Add the garlic, cumin, tomato paste and 1/2 teaspoon salt. Cook, stirring for one to two minutes, until fragrant and the tomato paste has turned a darker color. Add the chickpeas, the stock or water, and the cayenne, and bring to a simmer. Cover, reduce the heat, and simmer 10 minutes.
2. Stir in the spinach, a handful at a time, stirring until each addition of spinach wilts. Add salt to taste and simmer uncovered, stirring often, for five minutes. Add lots of freshly ground pepper, taste and adjust salt and cayenne, and serve.
Workout: Gym-1 hour walk on incline treadmill from 3.5-18.5 incline at 3.0 mph; 80 crunches on medicine ball, 40 reps on all weight machines, 40 reps on ab machine and crunch machine
Friday, November 20, 2009
Friday/Sat/Sun/Mon/Tues Plan
This is my weekend coming up...
I have my last 2 days of my internship, and I will not have time to post on the computer.
Here is my plan from Friday (today) until next Tuesday.
Friday:
Breakfast: 1 Western Bagel's Bagels: The Alternative Bagel, Sweet Wheat, 1 serving The Laughing Cow's Cheese Wedge, Light Swiss Original, 1/2 cup Cottage Cheese: Low-Fat (2%), 1/2 cup bottled Grapefruit, sections, in juice, solids & liquid, 2 tablespoons walnuts
Total Cals: 425
Lunch: Lean Cuisine Turkey Medallions, 3 cups lettuce salad, 2 tablespoons Italian dressing, 1 cube chicken bouillon with 1 cube cilantro in 1 1/2 cups hot water 295
Snack: 1 serving shrimp, 1/4 onion, 1 tsp garlic, 2 cups spinach, sauteed in cooking spray with lemon pepper, 1 miso soup, 1 small mandarin orange 225 cals
Dinner: Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Chickpeas with Spinach:
Makes 4 servings
Ingredients:
1 Medium Onion
3 garlic cloves
Cumin
Tumeric
Small amount of ginger
2 cups raw spinach
2 tomatoes (I am using 25 cherry tomatoes)
1 can chickpeas
1 tablespoon olive oil
Sautee onion and garlic on medium heat. Add spices. Add diced tomatoes and spinach. Once heated through, add chickpeas. Let simmer til blended and done. 181 calories a serving, 5 grams protien
Served with quinoa and salad is 387 calories, and 12 grams protien
Snack: Mini bag popcorn 100 cals
Total Cals: 1432
Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms.
Saturday Plan:
Sat:
Breakfast: 2 slices Weight Watchers bread toasted, 2 tablespoons peanut butter, 1 sugar free applesauce 330
Lunch: Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Snack: Sugar Free Cherry yogurt, 1 tablespoon walnuts, Western Alternative bagel with butter spray 265
Dinner: Smart One's Lasagna Florentine; 3 cups lettuce salad, 2 tablespoons fat free Italian dressing, mandarin orange 340
Dessert: 2 chocolate chip cookies 180 (I am a bad, bad girl. heh heh. But my cals are okay)
Total Cals: 1502
Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms
Sunday
Sun:
Breakfast: 1/2 cup fat free cottage cheese, applesauce, 2 slices reduced calorie toast with butter spray 220
Lunch: Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Snack: 1/2 cup fat free cottage cheese, popcorn 180
Dinner: Marie Callender's Herb Roasted Chicken & Mashed Potato dinner, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 580 cals
Dessert: 1 chocolate chip cookie 90 cals
Total Cals: 1457
Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms
Monday
Breakfast: Apple-Walnut Muffin, Dannon Light n Fit Yogurt, 1 tablespoon walnuts, 1 small mandarin orange 310 calories
Ingredients:
Makes 12 Servings, 150 cals each
1 cup finely sifted white flout
1 cup sifted wheat flour
2 tsp baking powder
1 tsp baking soda
1/4 cup uncooked oatmeal
2-3 tspn cinnamon
1 cup unsweetened applesauce
1 Tbsp olive oil
1 egg, lightly beaten
1/2 cup soy milk milk
1/4 cup chopped walnuts
1/4 cup sugar
1/4 cup splenda
Preheat oven to moderate 350°F. Prepare a 12-hole muffin pan with muffin papers.
Sift flour, baking powder and soda in a medium bowl. Stir through oat meal. Make a well in the center.
Into the well in the center, use a large table fork and stir in the combined applesauce, oil, beaten egg, soy milk, applesauce, walnuts, sugar, splenda and cinnamon until the mixture is just combined.
Spoon mixture into prepared pan. Bake 25 to 30 minutes until golden brown and baked through.
Let stand 5 minutes before turning muffins onto wire rack to cool.
Lunch: Smart Ones Ravioli Florentine, 3 cups salad with fat free Italian dressing, small orange 345 calories
Snack: 1/2 cup low fat (2%) cottage cheese, 1 tablespoon pumpkin seeds, 1 slice reduced calorie bread with calorie free butter spray, 1 chicken boullion cube with 1 cilantro cube in hot water 210 cals
Dinner: Marie Callender's Frozen Meals: Beef Tips in Mushroom Sauce, 3 cups spinach, 1/2 cup mushrooms, 2 tablespoons fat free Italian Dressing 420 calories
Dessert: Fat Free, Sugar Free Chocolate pudding cup 60 cals
Total Cals: 1345
Workout: Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms
Tuesday:
Breakfast: Apple-Walnut Muffin, Dannon Light n Fit Yogurt, 1 tablespoon walnuts, 1 small mandarin orange 310 calories
Lunch: Leftover Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Snack: 2 slices reduced calorie toast, 1 tablespoon peanut butter 185 cals
Dinner: 2 serving shrimp, 1/4 onion, 1 tspn garlic, 2 serving frozen veggies, lemon pepper over 1/4 cup dried quinoa steamed with water 467 calories
Dessert: 2 chocolate chip cookies 180 cals
Total Cals: 1,529
Workout: Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms
And my updated weight change:
I have my last 2 days of my internship, and I will not have time to post on the computer.
Here is my plan from Friday (today) until next Tuesday.
Friday:
Breakfast: 1 Western Bagel's Bagels: The Alternative Bagel, Sweet Wheat, 1 serving The Laughing Cow's Cheese Wedge, Light Swiss Original, 1/2 cup Cottage Cheese: Low-Fat (2%), 1/2 cup bottled Grapefruit, sections, in juice, solids & liquid, 2 tablespoons walnuts
Total Cals: 425
Lunch: Lean Cuisine Turkey Medallions, 3 cups lettuce salad, 2 tablespoons Italian dressing, 1 cube chicken bouillon with 1 cube cilantro in 1 1/2 cups hot water 295
Snack: 1 serving shrimp, 1/4 onion, 1 tsp garlic, 2 cups spinach, sauteed in cooking spray with lemon pepper, 1 miso soup, 1 small mandarin orange 225 cals
Dinner: Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Chickpeas with Spinach:
Makes 4 servings
Ingredients:
1 Medium Onion
3 garlic cloves
Cumin
Tumeric
Small amount of ginger
2 cups raw spinach
2 tomatoes (I am using 25 cherry tomatoes)
1 can chickpeas
1 tablespoon olive oil
Sautee onion and garlic on medium heat. Add spices. Add diced tomatoes and spinach. Once heated through, add chickpeas. Let simmer til blended and done. 181 calories a serving, 5 grams protien
Served with quinoa and salad is 387 calories, and 12 grams protien
Snack: Mini bag popcorn 100 cals
Total Cals: 1432
Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms.
Saturday Plan:
Sat:
Breakfast: 2 slices Weight Watchers bread toasted, 2 tablespoons peanut butter, 1 sugar free applesauce 330
Lunch: Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Snack: Sugar Free Cherry yogurt, 1 tablespoon walnuts, Western Alternative bagel with butter spray 265
Dinner: Smart One's Lasagna Florentine; 3 cups lettuce salad, 2 tablespoons fat free Italian dressing, mandarin orange 340
Dessert: 2 chocolate chip cookies 180 (I am a bad, bad girl. heh heh. But my cals are okay)
Total Cals: 1502
Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms
Sunday
Sun:
Breakfast: 1/2 cup fat free cottage cheese, applesauce, 2 slices reduced calorie toast with butter spray 220
Lunch: Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Snack: 1/2 cup fat free cottage cheese, popcorn 180
Dinner: Marie Callender's Herb Roasted Chicken & Mashed Potato dinner, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 580 cals
Dessert: 1 chocolate chip cookie 90 cals
Total Cals: 1457
Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms
Monday
Breakfast: Apple-Walnut Muffin, Dannon Light n Fit Yogurt, 1 tablespoon walnuts, 1 small mandarin orange 310 calories
Ingredients:
Makes 12 Servings, 150 cals each
1 cup finely sifted white flout
1 cup sifted wheat flour
2 tsp baking powder
1 tsp baking soda
1/4 cup uncooked oatmeal
2-3 tspn cinnamon
1 cup unsweetened applesauce
1 Tbsp olive oil
1 egg, lightly beaten
1/2 cup soy milk milk
1/4 cup chopped walnuts
1/4 cup sugar
1/4 cup splenda
Preheat oven to moderate 350°F. Prepare a 12-hole muffin pan with muffin papers.
Sift flour, baking powder and soda in a medium bowl. Stir through oat meal. Make a well in the center.
Into the well in the center, use a large table fork and stir in the combined applesauce, oil, beaten egg, soy milk, applesauce, walnuts, sugar, splenda and cinnamon until the mixture is just combined.
Spoon mixture into prepared pan. Bake 25 to 30 minutes until golden brown and baked through.
Let stand 5 minutes before turning muffins onto wire rack to cool.
Lunch: Smart Ones Ravioli Florentine, 3 cups salad with fat free Italian dressing, small orange 345 calories
Snack: 1/2 cup low fat (2%) cottage cheese, 1 tablespoon pumpkin seeds, 1 slice reduced calorie bread with calorie free butter spray, 1 chicken boullion cube with 1 cilantro cube in hot water 210 cals
Dinner: Marie Callender's Frozen Meals: Beef Tips in Mushroom Sauce, 3 cups spinach, 1/2 cup mushrooms, 2 tablespoons fat free Italian Dressing 420 calories
Dessert: Fat Free, Sugar Free Chocolate pudding cup 60 cals
Total Cals: 1345
Workout: Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms
Tuesday:
Breakfast: Apple-Walnut Muffin, Dannon Light n Fit Yogurt, 1 tablespoon walnuts, 1 small mandarin orange 310 calories
Lunch: Leftover Chickpeas with Spinach, 1/4 cup raw quinoa steamed with water, 3 cups lettuce salad, 2 tablespoons fat free Italian dressing 387 cals
Snack: 2 slices reduced calorie toast, 1 tablespoon peanut butter 185 cals
Dinner: 2 serving shrimp, 1/4 onion, 1 tspn garlic, 2 serving frozen veggies, lemon pepper over 1/4 cup dried quinoa steamed with water 467 calories
Dessert: 2 chocolate chip cookies 180 cals
Total Cals: 1,529
Workout: Workout: 24 Hour Fitness: 1 hour on incline treadmill-3.0 mph, incline 3.5-18.5 interval; 40 situps on medicine ball, 40 reps on all of the weight machines for legs, abs, and arms
And my updated weight change:
Monday, November 16, 2009
Monday's Food Plan
Breakfast: I ate a very weird breakfast. Don't ask.
Lean Cuisine Turkey Medallions with butternut squash and cranberries, 18 veggie puffs, 2 fat free turkey hot dogs, diet soda.
Total Cals: 345
Lunch: 2 Mahi Mahi fillet cooked in 1/2 tablespoon "I can't believe it's not butter" with 1/4 onion, garlic, lemon pepper, salt, pepper served on 4 cups raw spinach, 1 slice toast with butter spray 424 calories
Snack: 1/2 cup cottage cheese, mandarin orange 135
Dinner: Quinoa pilaf with chickpeas, spinach, garlic, onion:
Ingredients:
1/4 cup uncooked quinoa
1/2 cup cooked chickpeas (canned)
2 cups raw spinach
1 tspn garlic
1/4 onion
1/2 tablespoon olive oil
1 cup chicken broth
1/2 cilantro cube
Directions: Saute quinoa with garlic, spinach, onion, broth, and cilantro cube. Once browned, add some water. Boil. Add chickpeas. Once liquid is absorbed-serve. Easy.
3 cups salad with fat free Italian dressing
Total cals: 478
Snack: Chocolate granola bar 140 cals
Gum: 40 cals
1562 Cals total
Workout: 1 hour Incline treadmill, weights-abs, arms, legs
Lean Cuisine Turkey Medallions with butternut squash and cranberries, 18 veggie puffs, 2 fat free turkey hot dogs, diet soda.
Total Cals: 345
Lunch: 2 Mahi Mahi fillet cooked in 1/2 tablespoon "I can't believe it's not butter" with 1/4 onion, garlic, lemon pepper, salt, pepper served on 4 cups raw spinach, 1 slice toast with butter spray 424 calories
Snack: 1/2 cup cottage cheese, mandarin orange 135
Dinner: Quinoa pilaf with chickpeas, spinach, garlic, onion:
Ingredients:
1/4 cup uncooked quinoa
1/2 cup cooked chickpeas (canned)
2 cups raw spinach
1 tspn garlic
1/4 onion
1/2 tablespoon olive oil
1 cup chicken broth
1/2 cilantro cube
Directions: Saute quinoa with garlic, spinach, onion, broth, and cilantro cube. Once browned, add some water. Boil. Add chickpeas. Once liquid is absorbed-serve. Easy.
3 cups salad with fat free Italian dressing
Total cals: 478
Snack: Chocolate granola bar 140 cals
Gum: 40 cals
1562 Cals total
Workout: 1 hour Incline treadmill, weights-abs, arms, legs
Friday, November 13, 2009
Saturday's Plan
Here is Saturday's Plan:
Breakfast: 2 eggs, 11 brazil nuts, 1 peice cheese
Total Cals: 427
Total Carbs: 4.8
Snack: 1 peice cheese, small mandarin orange
Total Cals: 120
Total Carbs: 10.1
Lunch: 10 ounce package of Kashmir Spinach, 2 cups salad, 2 tablespoons fat free Italian dressing
Total Cals: 300
Total Carbs: 26.3
Snack: Yogurt, sugar free Peaches
Total Cals: 85
Total Carbs: 22
Snack: Yogurt Drink
Total Cals: 70
Total Carbs: 12
Dinner: Lean Cuisine Roasted Garlic Chicken with Spinach, 3 cups salad with fat free Italian Dressing, 1 slice bread with I Can't Believe It's Not Butter Spray
Total Cals: 278
Total Carbs: 28.3
Total Cals: 1280
Total Carbs: 103.5
Workout: 1 hour treadmill, abs, arms, legs-weights-40-100 reps each
Breakfast: 2 eggs, 11 brazil nuts, 1 peice cheese
Total Cals: 427
Total Carbs: 4.8
Snack: 1 peice cheese, small mandarin orange
Total Cals: 120
Total Carbs: 10.1
Lunch: 10 ounce package of Kashmir Spinach, 2 cups salad, 2 tablespoons fat free Italian dressing
Total Cals: 300
Total Carbs: 26.3
Snack: Yogurt, sugar free Peaches
Total Cals: 85
Total Carbs: 22
Snack: Yogurt Drink
Total Cals: 70
Total Carbs: 12
Dinner: Lean Cuisine Roasted Garlic Chicken with Spinach, 3 cups salad with fat free Italian Dressing, 1 slice bread with I Can't Believe It's Not Butter Spray
Total Cals: 278
Total Carbs: 28.3
Total Cals: 1280
Total Carbs: 103.5
Workout: 1 hour treadmill, abs, arms, legs-weights-40-100 reps each
Have a little cold... trying to eat less processed carbs
Breakfast: Weird breakfast I had. 2 servings Jack Links Chicken nuggets, 11 Brazil nuts, 1 serving Gerber Veggie Puffs (stolen from my daughter-she won't eat them, but I love them lol)
Total Cals: 395
Total Carbs: 14
Snack: 1 tablespoon Peanut Butter, apple
Total Cals 190
Total Carbs 28.6
Lunch: 1 4 oz seasoned peice of Mahi Mahi,1/4 large onion,1 teaspoon minced garlic. 1/2 tablespoon olive oil, 4 cups raw spinach
Total Cals: 231
Total Carbs: 12.2
Snack: 1/2 cup cottage cheese, 1 serving sugar free peaches
Total Cals: 125
Total Carbs: 10.1
Midworkout Snack: Yogurt Drink
Total Cals: 70
Total Carbs: 12
Dinner1 4 oz seasoned peice of Mahi Mahi,1/4 large onion,1 teaspoon minced garlic. 1/2 tablespoon olive oil, 4 cups raw spinach
Total Cals: 231
Total Carbs: 12.2
Extra: 8 pcs gum 20 cals, 8 grams carbs (sugar alcohol)
Green Tea with sweetener
Day Quil 20 cals, 8 grams carbs
Total Cals: 1282
Total Carbs: 105.1
Workout: 1 hour treadmill, abs, arms, legs weights-40-100 reps each.
Total Cals: 395
Total Carbs: 14
Snack: 1 tablespoon Peanut Butter, apple
Total Cals 190
Total Carbs 28.6
Lunch: 1 4 oz seasoned peice of Mahi Mahi,1/4 large onion,1 teaspoon minced garlic. 1/2 tablespoon olive oil, 4 cups raw spinach
Total Cals: 231
Total Carbs: 12.2
Snack: 1/2 cup cottage cheese, 1 serving sugar free peaches
Total Cals: 125
Total Carbs: 10.1
Midworkout Snack: Yogurt Drink
Total Cals: 70
Total Carbs: 12
Dinner1 4 oz seasoned peice of Mahi Mahi,1/4 large onion,1 teaspoon minced garlic. 1/2 tablespoon olive oil, 4 cups raw spinach
Total Cals: 231
Total Carbs: 12.2
Extra: 8 pcs gum 20 cals, 8 grams carbs (sugar alcohol)
Green Tea with sweetener
Day Quil 20 cals, 8 grams carbs
Total Cals: 1282
Total Carbs: 105.1
Workout: 1 hour treadmill, abs, arms, legs weights-40-100 reps each.
Thursday, November 12, 2009
Higher Carb Day-Just to see if I gain weight or stay the same.
Here is my higher carb and higher calorie meal plan. Yesterday was easy to stick to. I did not feel hungry, but I felt low on energy.
I am using http://www.calorieking.com to compute my calories and carbohydrate counts.
Breakfast: 1 cup Cottage Cheese: Low-Fat (2%); 1 Western Bagel's Bagels: The Alternative Bagel, Sweet Wheat; 1 tablespoon Sunflower Seeds, kernels, dry roasted w. salt added, 1/2 tablespoon I Can't Believe It's Not Butter's Spreads (with olive oil)
Total cals:400
Total Carbs: 35
Lunch: 2 cups Campbell's Soups: Select Harvest, Italian Style Wedding, 3 cups Salads: Mixed vegetable tossed, 2 tablespoons Fat Free Italian Salad Dressing
Total Cals: 370
Total Carbs: 42.3
Snack: Large banana, 1 tablespoon extra crunchy peanut butter
Total Cals: 230
Total Carbs: 38.2
Snack 2: (Midworkout) Dannon's Yogurt Drinks: Light & Fit 0% Plus Smoothie
Total Cals: 70
Total Carbs: 14
Dinner: 2 cups cubed raw eggplant,8 cherry tomatoes, 1/4 large onion, 1 tspn garlic (minced), 1 cup cooked chickpeas, 1/2 tablespoon olive oil,cumin, salt, pepper,1/4 cup uncooked quinoa
Total Cals: 585
Total Carbs: 101
Total Cals: 1655-on the high side, but low enough to lose weight
Total Carbs: 230.5--eeeeeek!
Goal: Well... Today is alot of carbs. But compared to my usual compulsive overeating, it's still better. I will try to make tommorrow a lower cal and carb day. :)
Workout: 1/2 hour incline at 3.0 mph, incline of 3.5-18.5; weights: abs, arms, legs-30-100 reps, another 1/2 hour incline at 3.0 mph, incline of 3.5-18.5
Gosh, I hope my weight does not creep up from the carbs. Hopefully it will go down a few ounces.
PS: Here is my weight loss ticker:
I am using http://www.calorieking.com to compute my calories and carbohydrate counts.
Breakfast: 1 cup Cottage Cheese: Low-Fat (2%); 1 Western Bagel's Bagels: The Alternative Bagel, Sweet Wheat; 1 tablespoon Sunflower Seeds, kernels, dry roasted w. salt added, 1/2 tablespoon I Can't Believe It's Not Butter's Spreads (with olive oil)
Total cals:400
Total Carbs: 35
Lunch: 2 cups Campbell's Soups: Select Harvest, Italian Style Wedding, 3 cups Salads: Mixed vegetable tossed, 2 tablespoons Fat Free Italian Salad Dressing
Total Cals: 370
Total Carbs: 42.3
Snack: Large banana, 1 tablespoon extra crunchy peanut butter
Total Cals: 230
Total Carbs: 38.2
Snack 2: (Midworkout) Dannon's Yogurt Drinks: Light & Fit 0% Plus Smoothie
Total Cals: 70
Total Carbs: 14
Dinner: 2 cups cubed raw eggplant,8 cherry tomatoes, 1/4 large onion, 1 tspn garlic (minced), 1 cup cooked chickpeas, 1/2 tablespoon olive oil,cumin, salt, pepper,1/4 cup uncooked quinoa
Total Cals: 585
Total Carbs: 101
Total Cals: 1655-on the high side, but low enough to lose weight
Total Carbs: 230.5--eeeeeek!
Goal: Well... Today is alot of carbs. But compared to my usual compulsive overeating, it's still better. I will try to make tommorrow a lower cal and carb day. :)
Workout: 1/2 hour incline at 3.0 mph, incline of 3.5-18.5; weights: abs, arms, legs-30-100 reps, another 1/2 hour incline at 3.0 mph, incline of 3.5-18.5
Gosh, I hope my weight does not creep up from the carbs. Hopefully it will go down a few ounces.
PS: Here is my weight loss ticker:
Wednesday, November 11, 2009
Lower Carb today
Breakfast: 1 cup lowfat cottage cheese, 1 tablespoon sunflower seeds, 4 thin slices turkey, 1 tspn mustard
Total cals: 319
Total carbs 13
Snack: 1 scoop protein powder shake with water, 1 tablespoon peanut butter
Total cals: 225
Total carbs: 10
Lunch: 4 cups spinach, 6 oz raw mahi mahi, 1/4 cup large onion, 1 tspn garlic, 1/2 tablespoon olive oil
total cals: 257
total carbs: 9
Snack: 1/2 cup cottage cheese, 1 tablespoon sunflower seeds, miso soup
Total cals: 189
total carbs: 11.3
Snack: Yogurt Drink
Total cals: 70
Total carbs: 13
Dinner: Lunch: 4 cups spinach, 6 oz raw mahi mahi, 1/4 cup large onion, 1 tspn garlic, 1/2 tablespoon olive oil
total cals: 257
total carbs: 9
Total Cals: 1317
Total carbs: 65
Workout: 30 minutes on incline treadmill-3.2 mph, incline from 3.5-18.5
Weights: 20-60 reps-abs, arms, legs
30 minutes on incline treadmill-3.2 mph, incline from 3.5-18.5
Here is for today. :)
Total cals: 319
Total carbs 13
Snack: 1 scoop protein powder shake with water, 1 tablespoon peanut butter
Total cals: 225
Total carbs: 10
Lunch: 4 cups spinach, 6 oz raw mahi mahi, 1/4 cup large onion, 1 tspn garlic, 1/2 tablespoon olive oil
total cals: 257
total carbs: 9
Snack: 1/2 cup cottage cheese, 1 tablespoon sunflower seeds, miso soup
Total cals: 189
total carbs: 11.3
Snack: Yogurt Drink
Total cals: 70
Total carbs: 13
Dinner: Lunch: 4 cups spinach, 6 oz raw mahi mahi, 1/4 cup large onion, 1 tspn garlic, 1/2 tablespoon olive oil
total cals: 257
total carbs: 9
Total Cals: 1317
Total carbs: 65
Workout: 30 minutes on incline treadmill-3.2 mph, incline from 3.5-18.5
Weights: 20-60 reps-abs, arms, legs
30 minutes on incline treadmill-3.2 mph, incline from 3.5-18.5
Here is for today. :)
Tuesday, November 10, 2009
Tuesday-Trying to figure out how to break my weight platuea. I have to lose more.
Tuesday:
Goal: 120-140 grams carbs/day max
Breakfast: Dannon Light n Fit yogurt, 1 packet plain oatmeal, 1/2 tablespoon sunflower seeds, 1 packet sweetener
Total cals: 183
Total Carbs: 27 grams
Snack: Protein Powder mixed with water, sugar free apple sauce
Total cals: 180
Total Carbs: 18
Lunch: 1 serving medium shrimp, 2 cups spinach, 1 tsp garlic, 1 tomato-sauteed in 1/2 tablespoon olive oil, with 1/2 cup boiled quinoa (.25 cup uncooked)
Total Cals: 376
Total Carbs: 36
Snack: Protien powder mixed with water, 1/2 cup grapes
Total Cals: 161
Total Carbs: 14
Mid Workout Snack: Dannon Light n Fit yogurt Drink
Total Cals: 70
Total Carbs: 13
Dinner: 1/4 cup uncooked quinoa, 1/2 cup chickpeas, tomato, 2 cups raw spinach--cook quinoa, serve with warmed chickpeas and tomato over 2 cups spinach. Serve with fat free Italian dressing
Total cals: 346
Total Carbs: 61
Extra: Omega 3 vitamins 56 cals
Total cals: 1,370-calorie count is fine.
Total Carbs: 169 grams--- a bit high.
Workout: Incline treadmill-1 full hour. First part: 30 minutes on incline from 3.5-18.5 @ 3.0 mph; weights-40 reps, abs, arms, legs, thighs. Incline Treadmill: Second Part: 30 minutes on incline from 3.5-18.5 @3.0 mph
Goal: 120-140 grams carbs/day max
Breakfast: Dannon Light n Fit yogurt, 1 packet plain oatmeal, 1/2 tablespoon sunflower seeds, 1 packet sweetener
Total cals: 183
Total Carbs: 27 grams
Snack: Protein Powder mixed with water, sugar free apple sauce
Total cals: 180
Total Carbs: 18
Lunch: 1 serving medium shrimp, 2 cups spinach, 1 tsp garlic, 1 tomato-sauteed in 1/2 tablespoon olive oil, with 1/2 cup boiled quinoa (.25 cup uncooked)
Total Cals: 376
Total Carbs: 36
Snack: Protien powder mixed with water, 1/2 cup grapes
Total Cals: 161
Total Carbs: 14
Mid Workout Snack: Dannon Light n Fit yogurt Drink
Total Cals: 70
Total Carbs: 13
Dinner: 1/4 cup uncooked quinoa, 1/2 cup chickpeas, tomato, 2 cups raw spinach--cook quinoa, serve with warmed chickpeas and tomato over 2 cups spinach. Serve with fat free Italian dressing
Total cals: 346
Total Carbs: 61
Extra: Omega 3 vitamins 56 cals
Total cals: 1,370-calorie count is fine.
Total Carbs: 169 grams--- a bit high.
Workout: Incline treadmill-1 full hour. First part: 30 minutes on incline from 3.5-18.5 @ 3.0 mph; weights-40 reps, abs, arms, legs, thighs. Incline Treadmill: Second Part: 30 minutes on incline from 3.5-18.5 @3.0 mph
Wednesday, November 4, 2009
Wednesday
Breakfast: 1 whole wheat wrap, 1/4 cup lowfat cottage cheese, 1 tablespoon sunflower seeds, 1 large orange 270 calories
Lunch: 1 serving green tea noodles, 1/2 cup cooked shrimp, 1/2 cup cooked edamame, 2 cups cooked mixed vegetable, 1 tablespoon oyster sauce 497 calories
Snack: 1 mini bag popcorn, yogurt 160 calories
Snack: yogurt Drink 70 calories
Dinner: Dinner: Chickpea, spinach, and eggplant curry; 3/4 cup quinoa, 3 cups salad, 2 tablespoons light Italian dressing 540 cals
Dessert: 2 chocolate chip cookies 170 calories
Total Calories: 1,707
Excercise: Complete weight routine: abs, arms, legs, ect-40 reps each
1 hour treadmill on incline from 3.5-18.5
Vacuum 10 minutes
Lunch: 1 serving green tea noodles, 1/2 cup cooked shrimp, 1/2 cup cooked edamame, 2 cups cooked mixed vegetable, 1 tablespoon oyster sauce 497 calories
Snack: 1 mini bag popcorn, yogurt 160 calories
Snack: yogurt Drink 70 calories
Dinner: Dinner: Chickpea, spinach, and eggplant curry; 3/4 cup quinoa, 3 cups salad, 2 tablespoons light Italian dressing 540 cals
Dessert: 2 chocolate chip cookies 170 calories
Total Calories: 1,707
Excercise: Complete weight routine: abs, arms, legs, ect-40 reps each
1 hour treadmill on incline from 3.5-18.5
Vacuum 10 minutes
Tuesday, November 3, 2009
Tuesday... getting back on track... *hopefully*
Breakfast: 1 wheat tortilla wrap, 1/2 cup cottage cheese, 1 tablespoon sunflower seeds,1/2 banana Total Cals: 305
Lunch: Subway Chicken Salad, 2 tablespoons fat free Italian dressing, 1 tablespoon sunflower seeds, apples, Quaker Chocolate Chip Granola bar 385 cals
Snack: Peach, Dannon lite n fit yogurt cup, 1 whole wheat cracker 140 cals
Snack: Dannon Lite N Fit yogurt drink (mid work out snack) 70 cals
Dinner: Chickpea, spinach, and eggplant curry; 3/4 cup quinoa, 3 cups salad, 2 tablespoons light Italian dressing 540 cals
Total: 1,440 calories
I have been really bad the past week. I binged and skipped workouts.
Today I am trying to get back on track. I always want sweets.
I feel alot better when I stick to my healthy eating plan-it helps me feel sane and in control. When I overeat, I feel guilty, bloated, uncomfortable, embarrased, ashamed, and let down. When I skip a workout, I feel bad and upset. When I workout and eat right, I feel good and in control. I like to feel in control-it helps me to keep my train of thought smooth, and my emotions steady.
Workout: 1 hour treadmill, 40 reps each: arms, abs
Lunch: Subway Chicken Salad, 2 tablespoons fat free Italian dressing, 1 tablespoon sunflower seeds, apples, Quaker Chocolate Chip Granola bar 385 cals
Snack: Peach, Dannon lite n fit yogurt cup, 1 whole wheat cracker 140 cals
Snack: Dannon Lite N Fit yogurt drink (mid work out snack) 70 cals
Dinner: Chickpea, spinach, and eggplant curry; 3/4 cup quinoa, 3 cups salad, 2 tablespoons light Italian dressing 540 cals
Total: 1,440 calories
I have been really bad the past week. I binged and skipped workouts.
Today I am trying to get back on track. I always want sweets.
I feel alot better when I stick to my healthy eating plan-it helps me feel sane and in control. When I overeat, I feel guilty, bloated, uncomfortable, embarrased, ashamed, and let down. When I skip a workout, I feel bad and upset. When I workout and eat right, I feel good and in control. I like to feel in control-it helps me to keep my train of thought smooth, and my emotions steady.
Workout: 1 hour treadmill, 40 reps each: arms, abs
Monday, November 2, 2009
Monday, November 2, 2009
Breakfast: 2 scrambled eggs, 1 flat bread torilla, 2 tablespoons salsa, large orange
Total Calories: 330
Lunch: Grilled Cheese (2 slices diet bread, 2 slices diet cheese, 1 tablespoon ketchup, salad with fat free Italian dressing, peach
305 calories
Snack 1: 1/2 cup cottage cheese, 1 cracker, 1/2 tablespoon sunflower seeds 132 calories
Snack 2: Yogurt Drink, 2 crackers 130 calories
Dinner: Curried Chickpea, Eggplant, and Spinach
Ingredients:
1 medium onion
3 garlic cloves
small amount of tumeric
small amount of cumin
small amount of garam masala
2 teaspoons ginger
1 cinnnamon stick
3 cups spinach
1 small eggplant (boiled) and chopped
1 can chickpeas
chicken or veggie stock
Heat pan with cooking spray.
Place first 7 ingredients in pan. Reserve cinnamon stick. Let cook til onion is brown and translucent.
Add eggplant. Fry lightly. Add spinach. Let wilt. Add chickpeas. Add cinnamon stick. Place small amount of chicken or veggie stock and let simmer on low heat for 20 minutes.
When you feel it is cooked enough, take off heat.
Sprinkle with salt, pepper, and fresh cilantro.
Serve with rice, or anything else you wish.
I will have it with 3/4 cups boiled quinoa.
I will eat 1/2 of the recipe-which will be 265 calories.
Serving: 1/2 recipe chickpea mix, 3/4 cup quinoa, 3 cups salad with Italian dressing. Total calories: 510
Dessert: 1 chocolate covered Granola bar 140 cals
Total Calories: 1, 547
Workout: 1 hour incline treadmill, abs, arms, legs-full body workout on weights.
Total Calories: 330
Lunch: Grilled Cheese (2 slices diet bread, 2 slices diet cheese, 1 tablespoon ketchup, salad with fat free Italian dressing, peach
305 calories
Snack 1: 1/2 cup cottage cheese, 1 cracker, 1/2 tablespoon sunflower seeds 132 calories
Snack 2: Yogurt Drink, 2 crackers 130 calories
Dinner: Curried Chickpea, Eggplant, and Spinach
Ingredients:
1 medium onion
3 garlic cloves
small amount of tumeric
small amount of cumin
small amount of garam masala
2 teaspoons ginger
1 cinnnamon stick
3 cups spinach
1 small eggplant (boiled) and chopped
1 can chickpeas
chicken or veggie stock
Heat pan with cooking spray.
Place first 7 ingredients in pan. Reserve cinnamon stick. Let cook til onion is brown and translucent.
Add eggplant. Fry lightly. Add spinach. Let wilt. Add chickpeas. Add cinnamon stick. Place small amount of chicken or veggie stock and let simmer on low heat for 20 minutes.
When you feel it is cooked enough, take off heat.
Sprinkle with salt, pepper, and fresh cilantro.
Serve with rice, or anything else you wish.
I will have it with 3/4 cups boiled quinoa.
I will eat 1/2 of the recipe-which will be 265 calories.
Serving: 1/2 recipe chickpea mix, 3/4 cup quinoa, 3 cups salad with Italian dressing. Total calories: 510
Dessert: 1 chocolate covered Granola bar 140 cals
Total Calories: 1, 547
Workout: 1 hour incline treadmill, abs, arms, legs-full body workout on weights.
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