Food And Exercise Accountability - November 5 - 11
Let's make it a great week!
I'm back from the gym. Cardio: 20 min elliptical intervals, 10 min bike. Weights: Shoulder Day. I did: DB Chek press, lying side rotation, seated side laterals, one arm machine press, machine rear delts, and front raises.
Food (always the hard part ):
M1: Protein shake
M2: Whole egg, 4 whites, 1/3 cup dry oatmeal
M3: Chili, shredded cabbage
M4: Apple, T natural PB
M5: 4 oz salmon, roasted green beans
The plan
B: greek omelet
S: danactive, pb on ww toast
L: salmon, brown rice, stir fried veggies
S: pear, walnuts
D: chicken breast, spinach salad, green beans,
S: 'baked' apple or berries and yogurt
B - 2 kashi blueberry waffles, 1 with natural peanut butter, 1 with apricot preserves
S - 6 oz blackberries
L - planning on have a salad from the salad bar downstairs, so actual salad components will vary. Definitely a sliced chicken breast, dark greens, low fat dressing on the side.
S - 100 calorie no sugar added hot cocoa
S - apple
S - cut up veggies - baby carrots, grape tomatoes, sugar snap peas, red pepper strips
D - sweet potato gnocchi with a little marinara, curry roasted cauliflower, sauteed zucchini
Monday so far/plan:
B - raisin bran (180) w/skim milk (85)
S - apple (80), banana (105) (oops, I already ate 2/3 of my snacks)
L - Lean Cuisine chicken primavera (220)
S - yogurt (150), one fun-size candy bar (100) (I am forseeing that I'll eat more, since I already ate two of my snacks and the lunch is pretty low-cal so I'll probably be hungry)
D - rice (150), baked salmon (160), salad (15) w/lf dressing (60)
Total (plan): 1440
Exercise (plan): 30 mins treadmill, back exercises
Hmm, I thought I'd just catch up on the weekend here instead of going back to last week.
Sat ended up as I had planned, and the scallops were just yummy. I sauteed them in a little olive oil with some garlic and mushrooms, added about 1/4 cup of wine to finish. Served with couscous and broccoli. I also made - for DH - a pear cranberry crisp type thing from Cooking Light. It was made there as a pie with an oatmeal strudel topping. I figured we didn't need the bottom crust, so left it off. He loves it! I had one spoonful and found it too tart, but his recommendation is a large piece, warm, with vanilla ice cream.
Sunday:
B: Crepes with hot apple and raisin "sauce," and spoonful of yogurt,
S: FF latte
L: Small turkey and cheese (good old Kraft 2% slice) sandwich on homemade roll (small) with mustard
D: Vegetarian pizza out with friends, 2 slices.
S: V8 juice and 7 Kashi TLC crackers
It was a day right on calorie wise (1500-1700, cause I had to estimate the pizza) but it could have used some more fruit/veggies.
Today:
B: 1 cup cheerios with 1% milk,about 1/2 cup cantalope, slice of ww toast with smear of pb,
S: ff latte (the coffee shop is too conveniently between the library and city hall, where I go at least 3 days a week)
L: Lean cuisine santa fe style beans and rice dumped over a huge plate of romaine lettuce, with salsa added; small ww tortilla
S: unsweetened applesauce, maybe a graham cracker
D: Leftovers: either scallops or curried pork with couscous or rice, broccoli
B - 1 apple, 1 tea, 1 omelette (1 egg + 2 whites) w/ half a tomato and mushrooms, 1 fat-free yogurt
S - 1 chinese pear
L - Some brown rice, 1 soy steak, spaghetti squash + mushrooms + tomato sauce (nothing added, just tomato/salt), 1 soy yogurt (can you tell I like soy?)
S - Almonds
D - What was left of the spaghetti squash + tomato sauce, beef (about 3.5 oz?), a slice of bread (I'd say about ~30-35g) w/ cheese, 1 yogurt.
Monday amended (sigh):
S - half slice of apple pie (150), fun size almond joy (80), fun size starbursts (40), mini milky way (30), piece of bubble gum (15)
D - everything I listed before, plus a half glass of wine (80?)
Total: 1735
Exercise: 30 mins treadmill walk/jog, back exercises
Tuesday so far/plan:
B - Curves cereal (160) w/skim milk (85) and blueberries (15)
S - banana (105)
L - leftover beef soup/stew (150?) with rice (150)
S - apple (80), yogurt (150), one fun-size candy (100)
D - cooking light baked ziti casserole (about 400), salad (15) w/lf dressing (60)
Total (plan): 1470
Exercise (plan): warmup on treadmill or elliptical, leg strengthening
Tuesday
B-2C miniwheats, 1C smim milk
S-salad (2Cspinach, 1pear,1oz walnut,1oz blue cheese, balsamic vinegar)
L-2 ak-mak crackers, 1oz red fat chevre, 1 can progresso minestrone
S-1C oatmeal w/apple and cinnamon
D-TJ bengal lentils, .75 C brown rice
S-ff latte, 1oz dk chocolate-kiwi if still hungry
about 1800 cal
One of my meals had to be taken at the campus restaurant, but I think it wasn't that bad in the end.
B - 2 small tangerines, 2 slices of bread + low-fat butter, 1 fat-free yogurt
S - 1 small cereal bar
L - Small salad (carrots and squash), green beans (lots! ), fish (about 4 oz? hard to tell, it was cut in small cubes), 1 small bread (30g?) w/ 20g of cheese, 1 strawberry-flavoured yogurt
D - One of my zucchini squash recipes (1 egg + 1 slice of turkey ham + 1 small zucchini squash + some olive oil for the taste), 1 slice of bread w/ cheese, 1 low-fat "chocolate-flavoured" yogurt.
Tuesday adjustments:
S - some fruit that was left over from something (80)
S - extra fun-size candy bar (100)
D - add on a half glass of wine (80)
Total: 1730
Exercise: 15 mins warmup on treadmill, leg lifts, wrist exercises
Wednesday so far/plan:
B - raisin bran (180) w/skim milk (85)
S - banana (105), pear (97), 1 Tbsp granola (30)
L - leftover baked ziti (350)
S - apple (80), two pieces of gum (30), one fun-size candy bar (100)
D - cooking light sweet potato and white bean soup with sage-walnut pesto (267, assuming I have 1.5 servings)
Total (plan): 1325
Exercise (plan): 30 mins treadmill or elliptical, back exercises
Wednesday adjustments (will I ever have a 100% on plan day that needs no adjusting??):
S - extra fun-size candy bar (100)
D - actually had 2 servings of soup (356), small glass of wine (80?)
S - bite of ww bread w/jelly (30), watermelon (40)
Total: 1664, not too bad
Exercise: 30 mins yoga, 30 mins elliptical light workout, crunches
Thursday so far/plan:
B - raisin bran (180) w/skim milk (85)
S - orange (60)
L - leftover soup (300)
S - apple (80), yogurt (150)
D - cooking light chicken and asparagus in white wine sauce (289), half baked sweet potato (80-ish)
Total: 1224
Exercise: 30 mins treadmill
I have been struggling royally. 1 good day, 3 bad ones. I have been struggling with depression all summer and I think I have just slid into it the past couple months. Self sabotaging like crazy. It's no longer enough to keep trigger foods out of the house because apparently EVERYthing is a trigger food at the moment. When I was running I was able to kid myself that the sabotage wasnt that bad, but now there is nothing to hide behind. my fitday weight chart is a nice steady uphill climb.
Sorry this is such a whiny post.
B: eggbeater omelet - lowfat cheese, 10 oz v8
S: 6 oz plain yogurt, apple
Ennay, I am right with you on the off days and trigger foods.
Thursday addendum so far (and I'm still at work):
S - fun size almond joy (91), fun size hershey bar (90), 5 minis mix bars (200), piece of bubble gum (15)
That's 396 extra calories so far. However, I feel kind of gross after eating the hershey bar, and I haven't eaten my planned apple and yogurt yet and may not eat them at all.
Food And Exercise Accountability - November 5 - 11
):
), fish (about 4 oz? hard to tell, it was cut in small cubes), 1 small bread (30g?) w/ 20g of cheese, 1 strawberry-flavoured yogurt
), 1 yogurt
