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.
Friday, November 13, 2009
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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