1/3 cup oatmeal
1/3 cup cottage cheese
2 egg whites
1 packet Splenda
cinnamon to taste
dash of vanilla
Blend. Cook like a pancake. Makes 2. 263 calories for the whole recipe.
This was surprisingly good. I had some sugar free jam on top and counted it as 300 calories.
I just love Fridays!
MWI: 264 down about 2 
Food yesterday:
HF Oatmeal 120
Source yogurt 35
Blueberries 83
WW wrap 90
tuna 60
lettuce, roasted red pepper
Protein bar 200
1/2 c cottage chz 82
canteloupe 50
10 almonds 60
turkey sausage 140
salad w evoo, balsamic & crunchies 90
Vegs 20
WW pasta 174
sauce 50
Milk 102
Cereal 300
TOTAL 1656
Almost skipped my walk this morning. Couldn’t get out of bed at 5:30, plus it was raining lightly. Len said he & the dog were going anyway, so off we all went. It felt good, so I’m glad we went.
I’m hungrier today than I have been all week. Not sure why but maybe my tuna wrap did not have enough protein. I need to take veggies to work to munch on when this happens. Or a few almonds. As long as I save them for when I am really hungry, not just munchy. Of course it didn’t help that dear co-worker had brought Rice Krispie treats and left themon the table to share. Oh well, I will eat a little extra today if need be. I have been a bit under a couple of days so it should average out.
Food for yesterday:
HF Oatmeal 120
Source yogurt 35
Blueberries 83
Salad w chicken & 100
almonds 160
dressing 50
1/2 c cottage chz 82
canteloupe 50
8 meatballs 213
salad w evoo, balsamic & crunchies 90
Vegs 20
WW pasta 174
sauce 50
Milk 102
Cereal 300
Total 1629
There is a good post on 3FC today called “A Year from now you’ll be glad you started today” . I am glad I have started, and a year from now I’ll be glad because I will be 50 pounds lighter.
Found this great list on 3FC and thought I would save it here for posterity.
– 12 whole almonds (or cashews, but must be unsalted only)
– one medium apple <
– 1 cup UNSWEETENED applesauce <
– 1 cup apricots (fresh & unsweetened)
– 1 medium banana
– 1/4 cup Banana Chips (dried) <
– 1 cup Blueberries
– 5 Brazil nuts
– 1 slice whole grain bread (check package)
– 1 slice raisin bread (check package)
– 1/2 small Canteloupe
– 4 medium carrots
– 3/4 cup RTE Cereals (check labels)
– 1 oz cube cheddar cheese
– 1/2 cup cottage cheese <
– 1 slice processed cheese slices (singles 60 C’s each; Kraft)
– 1 cup Sweet Cherries
– 7 x whole wheat soda crackers
– 2 cups Cranberries
– Cup-A-Soups and broths (all < less than 100 C’s)
– 1.5 cups red or black currants <
– 1 x Curves Fiber Bar
– 5 dates
– 6 medium dill pickles
– 1 large egg (70) or Xtra large egg (90) <
– 2 dried figs (small)
– 1 cup fruit cocktail (in water)
– 6 sweet gerkins (pickles)
– 1.5 cups Gooseberries <
– 1 whole, small Grapefruit
– 1 cup Grapes
– 1/2 cup Vanilla Ice Cream (check label)
– 1 x Polar Ice Cream Bar
– 3/4 cup jello (regular)
– 1 cup skim milk
– 3 small Nectarines
– 3 oz or 24 green olives (6 for 25 cals)
– 10-12 Hazelnuts or Filbert nuts
– 2 cups Honey dew melon (or one whole small)
– 1 average Florida Orange <
– 2 x small Tangerine Oranges <
– 2 average-sized peaches (fresh) <
– 15 peanuts
– 1 medium pear
– 8 Pecan halves
– 2 x Turkey Pepperettes (Schneiders)
– 1 cup fresh pineapple (no sugar)
– Pistachios (1/8 cup or about 10)
– 3 x plums (average size)
– 2 cups popped popcorn (no fat)
– 1 x Polar Popsicle
– 6-7 dry 3-ring pretzels (eat non-salted)
– 3 dried prunes <
– 1/2 cup s/f pudding cups (60) <
– 1 cup pumpkin (canned) <
– 1/4 cup dried raisins
– 1 cup raspberries <
– 2.5 cups Rhubarb (unsweetened)
– 2 rice cakes (plain caramel/loblaws brand)
– 1/2 cup frozen Sherbert (check label)
– generous 1/8 cup Soya Nuts (only 3 grams fat)
– 2 cups fresh Strawberries
– lots of veggies (1-5 cups depending on kinds)
– 8 walnut halves
– 2 cups Watermelon
– 2 x Source yogurts (l-f & l-s; 1/3 cup each) <
– many other sf & ff yogurts (up to 1 cup) <
Another great day of feeling back in control. I think I am in the honeymoon phase. Here is yesterday’s food:
HF Oatmeal 120
Source yogurt 70
Blueberries 83
2 eggs + 1 white 180
Salsa 20
Toast 110
Peach 40
Protein bar 200
Teriyaki Chicken 200
Vegs 20
Potato 164
Milk 102
Optimum Cereal 300
Total 1609
I am going to set the alarm tonight and get up early enough for a walk tomorrow morning. Gasp! This is something I keep thinking I should do but never make it happen. Well, tomorrow’s the day! Stay tuned!
I decided to go back to basics. I know quite a bit about nutrition from my many years of weight loss efforts, and I know what works for me. I know if I eat clean and healthy I will lose. I don’t need a fad diet. So, I have decided to start at 1600 calories for now. I know I can eat well on that and not feel deprived.
Wellness & Well-being. That is the other thing. I want to feel well. I want to feel strong and healthy.
I read this today on 3FC:
My food approach has been a whole foods type of thing from the beginning. Low sugar, almost only whole grains, lots and lots of veggies, plenty of fruit too. Lots of beans. I use things like olive oil, avocado, and nuts a lot. I don’t drink cow milk, but I am still using cheese several times a week. I use the best full-fat, strong tasting cheese I can. I’m on a learning curve with tofu. I don’t generally use fake meat products, although Tofurkey has an Italian sausage that adds a lot to dishes and has ingredients I feel pretty good about.
I don’t do desserts or treats at home, except dark chocolate. I’m really loving how tame my sweet tooth has become, I would never have believed it. But if there’s something really good when I’m with family, I will have some and I don’t believe in feeling guilty about it.
The whole point is developing something I can live with for the rest of my life, and enjoy it. I’ve never been super strict, but also my choices are more motivated by health than calories - to me, that makes it easier to stay on track most of the time. It feels proactive instead of punitive.
I really like the last sentence about feeling proactive rather than punitive. Good stuff.