No, I'm not dead. Yes, I'm still here and doing well. I've got a cold now, but other than that, all's good. It's the Holidays, and of course, I'm busy as hell, so I don't have much time to update here!
But things keep on going real well for me. I'm still doing the big breakfast, medium lunch, small dinner thing, and it's working real well. I've slipped a few times and had snacks in the evening, but nothing too dramatic. I'm down to 125lbs - WOOHOO!!!! I've officially reached my goal! I'm so happy and proud.
Now I'd love to be able to exercise more. Doing exercise at home, even if at my own pace, gets really boring after a while. I'll look for some day classes I could take in the New Year. Yoga? Muai Thai Boxing? I'm already on the ice with the kids at least once a week, so that's not bad, but that's not enough. I'd love to be part of a hockey team again, but it doesn't seem to be in the cards for now. I'll keep looking tho.
Oh, another big thing - I've purchased my first size 6 pair of jeans this week. First pair of size 6 in over 10 years! So, so happy. :)
Friday, December 18, 2009
Monday, December 7, 2009
Weekend report
Hey ya'll!
Things are going well for me. I'm managing my weight quite well, even going down a bit this week (got down to 126, woohoo!). Of course that got me a false sense of security, and I indulged this weekend. But it's ok. I'm back on track today, and will stay on track all week. As long as I indulge only once in a while, I think I'll be ok.
I've been very active, always moving, always going somewhere. I've been stressed a lot too this past week. And I've had my monthly womanly thing. FUN. So I apologize, but yes, I felt like indulging this weekend was well earned. So there. :)
Exercising continue to be the hardest thing to do. It's not like I sit on my ass all day watching soaps... I'm active. Yesterday, I worked outside for 3 hours, racking leaves, packing them in bags, putting away my patio furniture. So that's something! I am just real bad these days at doing any targeted exercise. I gotta get back on that. It made me feel so good! I should remember that feeling and start doing it again.
Good news is I'll be going on the ice at least once a week with my hockey team. I'm coaching a team again this year. I'm really looking forward to it.
Later...
Things are going well for me. I'm managing my weight quite well, even going down a bit this week (got down to 126, woohoo!). Of course that got me a false sense of security, and I indulged this weekend. But it's ok. I'm back on track today, and will stay on track all week. As long as I indulge only once in a while, I think I'll be ok.
I've been very active, always moving, always going somewhere. I've been stressed a lot too this past week. And I've had my monthly womanly thing. FUN. So I apologize, but yes, I felt like indulging this weekend was well earned. So there. :)
Exercising continue to be the hardest thing to do. It's not like I sit on my ass all day watching soaps... I'm active. Yesterday, I worked outside for 3 hours, racking leaves, packing them in bags, putting away my patio furniture. So that's something! I am just real bad these days at doing any targeted exercise. I gotta get back on that. It made me feel so good! I should remember that feeling and start doing it again.
Good news is I'll be going on the ice at least once a week with my hockey team. I'm coaching a team again this year. I'm really looking forward to it.
Later...
Day 71
Breakfast:
-1 cup milk (130)
- granola bar (150)
-1 cup of jasmine green tea
-1/2 cup yogourt (120)
-1/2 cup blueberries (35)
Calories: 435
Lunch:
Calories:
Dinner:
Calories:
Total Daily Calories:
Exercising:
Weight: 128lbs
What to do better tomorrow: Exercise, get back to it! And eat a little less...
“Where I am today, is where my mind put me, and where I’ll be tomorrow, is where my mind will put me.” -Billy Blanks
-1 cup milk (130)
- granola bar (150)
-1 cup of jasmine green tea
-1/2 cup yogourt (120)
-1/2 cup blueberries (35)
Calories: 435
Lunch:
Calories:
Dinner:
Calories:
Total Daily Calories:
Exercising:
Weight: 128lbs
What to do better tomorrow: Exercise, get back to it! And eat a little less...
“Where I am today, is where my mind put me, and where I’ll be tomorrow, is where my mind will put me.” -Billy Blanks
Friday, November 27, 2009
10 "Unhealthy" Foods that are Actually Good for You
http://www.sparkpeople.com/resource/slideshow.asp?show=34
Written by: Sarah Haan, Registered Dietitian
Why is it that so many delicious and healthful foods have gotten such bad raps? We could blame the sensational headlines in the media or your Uncle Jack's lack of understanding about the latest scientific research study, but when it comes down to it, we've all heard some bad things about what has turned out to be some really great foods. These bad reps may be based on a one-sided story, old wives' tales or outdated research, yet many people who want to eat healthier are shying away from foods that are actually good for them! We recently told you about some "healthy" foods that are anything but, and now we're setting the record straight about some of the "unhealthy" foods that are actually good for you! How many are you avoiding?
1- Canned Vegetables
Canned veggies have earned an undeserved reputation. Yes, many types are high in sodium, but don't discount them completely. You can purchase low sodium varieties and/or rinse your canned veggies in a colander before your meal to remove much of the excess sodium. And most nutrition experts agree that the vitamin and mineral content of fresh, canned and even frozen veggies are all about the same--not less nutritious as once thought. Canned vegetables are inexpensive, easy, and a great fallback when you haven't been able to restock your kitchen with the fresh stuff.
2- Red Meat
Buy the right kind of red meat, and you're on your way to a meal packed with protein, iron, vitamin B-12, and zinc. Not all red meats make healthful choices (beef brisket, for example has 16 grams of fat per 3-ounce serving), but some varieties, like extra lean ground sirloin, which is 96% fat-free, contain just 4.5 grams of fat for a serving of the same size. Read food labels to ensure you choose lean cuts, such as eye of round (top round), top sirloin, bottom round, tenderloin and flank steak. Research has also shown that grass-fed beef is lower in saturated fat and higher in Omega-3's than traditional beef.
3- Potatoes
The low-carb fads of the late '90s still linger today, and many people still believe that white potatoes should be avoided at all costs. The potato can be a great source of carbohydrates and nutrients, including vitamins C, B-6, and folate and fiber (4 grams when you eat the skin). The key is to eat the right portion size and rethink your add-ons (and cooking method). Some large potatoes are almost the size of a football, so be sure to cut those in half or even thirds. To enjoy your potatoes in a healthy way, cut them into 1-inch thick slices, season with garlic, herbs and pepper and bake in the oven until soft and golden brown.
4- Avocados
Avocados have taken the brunt of the criticism for the fruit and veggie world. Perhaps you, too, have overheard folks saying that avocados are bad for you, when in fact, the opposite is true. They received their bad reputation due to their relatively high fat content, but the often-ignored fact is that these fruits are full of heart-healthy, monounsaturated fat. Two tablespoons of avocado has just 50 calories and 4.5 grams of fat, 4 grams of which are unsaturated. Comparing this to the 204 calories and 23 grams of fat in the same amount of salted butter puts it into perspective. Avocados also carry 20 different vitamins along with plenty of lutein for your healthy vision. So go ahead! Spread some on your sandwich, place some chunks on your grilled fish, or throw a couple slices onto a green salad.
5- Dried Fruit
Although some brands of dried fruit do come with gobs of added sugar or oil, that doesn't mean every dried fruit is a bad choice. Dried fruit (without added sugar) can be a great source of vitamins, minerals and fiber. Some criticize dried fruit because "the water is taken out and only the sugar is left." In reality, the sugar was there to begin with, and if you can munch on a handful of natural dried fruit and drink a glass of water, you're getting in one more fruit serving for the day! Try dried fruits like mango, apples, bananas, kiwi, peaches, pears and pineapple. Check the labels to ensure there is no added sugar, and if you have trouble finding a good brand you can make your own (and save money doing so) with a small food dehydrator. Great as a portable snack, a healthful solution to your sweet cravings, and thrown on cereal, salads and cooked meat, dried fruit has a place in any healthy diet.
6- Pizza
When done right, pizza can pack a load of nutrients—especially when you make it yourself in your own kitchen. To give pizza a makeover, use a whole-wheat crust; top your pizza with a bit of sauce, hummus or a drizzle of olive oil; then, load it up with sliced veggies like peppers, mushrooms, zucchini and broccoli, some shredded, low-fat mozzarella cheese and your favorite fresh or dried herbs. Talk about an efficient (and delicious) delivery system for whole grains, vegetables, and protein-rich dairy!
7- Bananas
One medium banana (approximately 7 inches long) provides 0 grams of fat, 3 grams of fiber, 105 calories, and 27 grams of carbs--that's cheaper and more nutritious than most 100-calorie snack packs. These specs mean that bananas make great snacks, even for people with diabetes who need to follow carbohydrate-controlled diets. Why are bananas being called "fattening" or high in sugar compared to other fruits is a mystery. They do have a few more grams of carbohydrate than apples and oranges, but that does not mean they should be off limits!
8- Eggs
Eggs, especially egg yolks, have been blamed for causing high cholesterol and heart disease. According to the Harvard University Gazette, researchers found that eating an egg a day did not raise cholesterol levels. So you can feel light-hearted (literally) when enjoying up to an egg yolk per day. When you do, you're getting protein, unsaturated fats, vitamin D and every other vitamin and mineral in the book (save vitamin C). What's bad about that?
9- Shrimp
Another healthy protein source is shrimp. With a reputation as a "high cholesterol" food that is deep-fried more often than not, it's easy to see why people want to avoid it. But eating foods high in cholesterol is just one of many factors that affect your cholesterol levels. Four ounces of shrimp has just 165 milligrams of cholesterol, but also packs 18 grams of protein and a single gram of fat. When you enjoy a high-fiber breakfast and a meatless lunch, you should be able to fit shrimp into your diet and still come under your daily limit of 300 milligrams of cholesterol per day. It's great in stir-fries, pasta and straight off the grill, but avoids deep-fried shrimp to keep this choice a healthful one.
10- Iceberg Lettuce
Iceberg lettuce may be light on the nutrient-side when comparing it to spinach or kale, but it is far from being a pointless or unhealthy food. "It's nothing but water," people say. Well, we all need more water, so what's wrong with that? In fact, eating water-rich foods can keep you feeling full longer. Iceberg is extremely low in calories, which means you can load up your salad with lean proteins like beans, seeds, fresh and dried fruits, and a nice, light dressing. Two cups of the crunchy stuff even gives you a tiny bit of folate and calcium to boot! Sounds healthy to us!
Written by: Sarah Haan, Registered Dietitian
Why is it that so many delicious and healthful foods have gotten such bad raps? We could blame the sensational headlines in the media or your Uncle Jack's lack of understanding about the latest scientific research study, but when it comes down to it, we've all heard some bad things about what has turned out to be some really great foods. These bad reps may be based on a one-sided story, old wives' tales or outdated research, yet many people who want to eat healthier are shying away from foods that are actually good for them! We recently told you about some "healthy" foods that are anything but, and now we're setting the record straight about some of the "unhealthy" foods that are actually good for you! How many are you avoiding?
1- Canned Vegetables
Canned veggies have earned an undeserved reputation. Yes, many types are high in sodium, but don't discount them completely. You can purchase low sodium varieties and/or rinse your canned veggies in a colander before your meal to remove much of the excess sodium. And most nutrition experts agree that the vitamin and mineral content of fresh, canned and even frozen veggies are all about the same--not less nutritious as once thought. Canned vegetables are inexpensive, easy, and a great fallback when you haven't been able to restock your kitchen with the fresh stuff.
2- Red Meat
Buy the right kind of red meat, and you're on your way to a meal packed with protein, iron, vitamin B-12, and zinc. Not all red meats make healthful choices (beef brisket, for example has 16 grams of fat per 3-ounce serving), but some varieties, like extra lean ground sirloin, which is 96% fat-free, contain just 4.5 grams of fat for a serving of the same size. Read food labels to ensure you choose lean cuts, such as eye of round (top round), top sirloin, bottom round, tenderloin and flank steak. Research has also shown that grass-fed beef is lower in saturated fat and higher in Omega-3's than traditional beef.
3- Potatoes
The low-carb fads of the late '90s still linger today, and many people still believe that white potatoes should be avoided at all costs. The potato can be a great source of carbohydrates and nutrients, including vitamins C, B-6, and folate and fiber (4 grams when you eat the skin). The key is to eat the right portion size and rethink your add-ons (and cooking method). Some large potatoes are almost the size of a football, so be sure to cut those in half or even thirds. To enjoy your potatoes in a healthy way, cut them into 1-inch thick slices, season with garlic, herbs and pepper and bake in the oven until soft and golden brown.
4- Avocados
Avocados have taken the brunt of the criticism for the fruit and veggie world. Perhaps you, too, have overheard folks saying that avocados are bad for you, when in fact, the opposite is true. They received their bad reputation due to their relatively high fat content, but the often-ignored fact is that these fruits are full of heart-healthy, monounsaturated fat. Two tablespoons of avocado has just 50 calories and 4.5 grams of fat, 4 grams of which are unsaturated. Comparing this to the 204 calories and 23 grams of fat in the same amount of salted butter puts it into perspective. Avocados also carry 20 different vitamins along with plenty of lutein for your healthy vision. So go ahead! Spread some on your sandwich, place some chunks on your grilled fish, or throw a couple slices onto a green salad.
5- Dried Fruit
Although some brands of dried fruit do come with gobs of added sugar or oil, that doesn't mean every dried fruit is a bad choice. Dried fruit (without added sugar) can be a great source of vitamins, minerals and fiber. Some criticize dried fruit because "the water is taken out and only the sugar is left." In reality, the sugar was there to begin with, and if you can munch on a handful of natural dried fruit and drink a glass of water, you're getting in one more fruit serving for the day! Try dried fruits like mango, apples, bananas, kiwi, peaches, pears and pineapple. Check the labels to ensure there is no added sugar, and if you have trouble finding a good brand you can make your own (and save money doing so) with a small food dehydrator. Great as a portable snack, a healthful solution to your sweet cravings, and thrown on cereal, salads and cooked meat, dried fruit has a place in any healthy diet.
6- Pizza
When done right, pizza can pack a load of nutrients—especially when you make it yourself in your own kitchen. To give pizza a makeover, use a whole-wheat crust; top your pizza with a bit of sauce, hummus or a drizzle of olive oil; then, load it up with sliced veggies like peppers, mushrooms, zucchini and broccoli, some shredded, low-fat mozzarella cheese and your favorite fresh or dried herbs. Talk about an efficient (and delicious) delivery system for whole grains, vegetables, and protein-rich dairy!
7- Bananas
One medium banana (approximately 7 inches long) provides 0 grams of fat, 3 grams of fiber, 105 calories, and 27 grams of carbs--that's cheaper and more nutritious than most 100-calorie snack packs. These specs mean that bananas make great snacks, even for people with diabetes who need to follow carbohydrate-controlled diets. Why are bananas being called "fattening" or high in sugar compared to other fruits is a mystery. They do have a few more grams of carbohydrate than apples and oranges, but that does not mean they should be off limits!
8- Eggs
Eggs, especially egg yolks, have been blamed for causing high cholesterol and heart disease. According to the Harvard University Gazette, researchers found that eating an egg a day did not raise cholesterol levels. So you can feel light-hearted (literally) when enjoying up to an egg yolk per day. When you do, you're getting protein, unsaturated fats, vitamin D and every other vitamin and mineral in the book (save vitamin C). What's bad about that?
9- Shrimp
Another healthy protein source is shrimp. With a reputation as a "high cholesterol" food that is deep-fried more often than not, it's easy to see why people want to avoid it. But eating foods high in cholesterol is just one of many factors that affect your cholesterol levels. Four ounces of shrimp has just 165 milligrams of cholesterol, but also packs 18 grams of protein and a single gram of fat. When you enjoy a high-fiber breakfast and a meatless lunch, you should be able to fit shrimp into your diet and still come under your daily limit of 300 milligrams of cholesterol per day. It's great in stir-fries, pasta and straight off the grill, but avoids deep-fried shrimp to keep this choice a healthful one.
10- Iceberg Lettuce
Iceberg lettuce may be light on the nutrient-side when comparing it to spinach or kale, but it is far from being a pointless or unhealthy food. "It's nothing but water," people say. Well, we all need more water, so what's wrong with that? In fact, eating water-rich foods can keep you feeling full longer. Iceberg is extremely low in calories, which means you can load up your salad with lean proteins like beans, seeds, fresh and dried fruits, and a nice, light dressing. Two cups of the crunchy stuff even gives you a tiny bit of folate and calcium to boot! Sounds healthy to us!
9 Foods You Think are Healthy but Aren't
http://www.sparkpeople.com/resource/slideshow.asp?show=28
Written by: Sarah Haan, Registered Dietitian
There are many foods in today’s supermarkets that aren’t as good for you as you might think. Before you bite, get the facts on some of these masters of disguise, but remember: All sorts of foods and drinks can fit into a healthy diet when you enjoy them responsibly and within moderation. Just make sure you're reading labels and not being tricked into thinking the foods you're eating are better for you than they really are.
1- Vitamin-Enriched Water
Vitamin-enriched waters put two good things together to make healthiest drink ever, right? Sounds good in theory, but vitamin waters contain far more than their name implies. Yes, they can give you your daily dose of nutrients, just like a multivitamin, but it comes with a side of sugar and calories you may not have known you ordered. A single bottle of vitamin-enriched water usually contains 2.5 servings or more when you read the nutrition label. That means you're consuming more than twice the calories and sugar listed on the label when you drink the whole thing. Water it down: Water should be your drink of choice. If you don't like the flavor of plain water, spruce it up without calories by adding lime, lemon or orange wedges to your glass. Save the vitamin and electrolyte-enhanced waters for long, intense workouts that last 90 minutes or more.
2- Granola
Granola can be deceiving. It appears to be filled with the whole-grain goodness of oats. What's so bad about that? It's what you don't see: all the added fat and sugar that turned those healthful oats into granola. This applies to granola bars, too. They may have a reputation as the optimal snack for healthy eaters, but many are made with added chocolate, sugars, and "chicory root extract," which is mostly inulin, a sugar made from plants that is also a source of soluable fiber. Inulin, which is largely undigestible, adds both sugar and supplemental fiber to make granola look healthier than it is. Get a grip on granola: Not all granolas deserve a bad rap. Read those labels (sugars should not be in the first two ingredients) or make your own so you know what you're eating.
3- Spinach Wraps & Pasta
Spinach wraps and pastas definitely add a decorative flair to your meal, but that's about it. The actual amount of spinach in these green tortillas and noodles is trivial compared with what you would get if you added your own spinach leaves to your wrap or pasta dish. This super green is added more for color than for nutrition, and most often, the flour used to make the pasta or wrap isn't whole grain, either. Spruce up your spinach: Add fresh spinach leaves to your pasta dish or wrap if you want to benefit from the B vitamins, fiber, iron and calcium found in spinach. Choose whole-grain (not spinach) pastas and wraps for your meals instead.
4- Broccoli & Cheddar Soup
It may boast the super food "broccoli" in its name, but this creamy concoction is usually less than soup-er for you. Besides a load of full-fat cheddar cheese, what you won't see is all the melted butter and cream this soup contains. All three of these ingredients are high in unhealthy saturated fats. And just because broccoli is in the name doesn't mean you're getting a serving of vegetables when you slurp down this soup. Slim down your soup: Order a cup instead of a bowl, or make it at home using healthier substitutions like evaporated skim milk and less cheese. Don't forget to add a real serving or two of vegetables to your meal; this soup alone won't help you meet your daily quota.
5- Veggie Chips
Veggie chips seem like they would be a much smarter choice than regular potato chips, but it turns out most brands are about equal in calories, fat and nutrients to regular old chips. Consumer Reports states that the main ingredient for almost all veggie chips are potatoes, merely supplemented with vegetable powder or puree. Veggie chips only contain about 10 fewer calories per serving than your average potato chips. Chuck the chips: Snack on fresh, crunchy veggies for fewer calories and more nutrients than veggie chips.
6- Muffins
Muffins may look like the perfect breakfast or snack, but in most cases, they're little more than a small cake (i.e. dessert). Not only do they resemble small planets in size, but they are also loaded with calories, unhealthy fats, refined flour and added sugars. Bran muffins can trick you into thinking they are healthful because the word "bran" is in the name, but these monsters can contain 500 calories or more and very little else in the way of nutrition! Blueberry muffins (or other fruity varieties) contain a fraction of a serving of real fruit. Muzzle the muffin top: Share these goodies with a friend and watch your portion sizes. If fruit is what you want, avoid it when it comes in muffin form. You can also make muffins at home and use healthier ingredients to make them more nutritious.
7- Pretzels
Pretzels, although a better choice than greasy potato chips, provide little more than calories. Yes, you can buy them fat free, but they're also free of any significant amount of vitamins, minerals, fiber or protein. Even pretzels labeled "honey wheat" struggle to pack 1 gram of fiber into 8 twists. If you're crunching on salted pretzels, you could be adding an extra 815 mg of sodium to your diet with each serving. Power up your pretzels: Choose whole-wheat pretzels for more fiber and filling power or pair your twists with some healthy protein (like cheese or peanut butter) to avoid spikes in blood sugar that could leave you feeling hungry and lethargic.
8- Yogurt-Covered Raisins
Wholesome yogurt + fruity raisins = yogurt-covered raisins. These must be healthy, right? Wrong. While both raisins and yogurt are nutritious foods, this packaged snack is anything but. The "yogurt" on the outside is far from the yogurt you know from the dairy aisle. Mostly sugar, oil and some dry milk and yogurt powder, that "yogurt" coating is often a source of hydrogenated oil (trans fats), which you'd never find in real yogurt. A single serving (1/4 cup) also contains about 130 calories. Skirt this yogurt: Get more nutrition for your calories by choosing real yogurt, with or without added fruit. You'll save fat and calories and avoid the sugar rush of this snack.
9- Diet Soda
Calorie-free isn't synonymous with healthy. When you'[re downing more than the recommended max of 16 oz of pop per day, you may be doing harm to your body and hurting your healthy lifestyle goals. The carbonated beverage could be displacing much-needed water, which is necessary for hydration, and calcium-rich milk, which provides essential vitamins and minerals. Some sodas could even put you at risk for bone loss. Some research shows that phosphoric acid, found in dark colas, may leach calcium from your bones, increasing your risk of osteoporosis. Ditch the diet: Choose more water, tea and reduced-fat milk, aiming for 64 oz of fluid per day.
Written by: Sarah Haan, Registered Dietitian
There are many foods in today’s supermarkets that aren’t as good for you as you might think. Before you bite, get the facts on some of these masters of disguise, but remember: All sorts of foods and drinks can fit into a healthy diet when you enjoy them responsibly and within moderation. Just make sure you're reading labels and not being tricked into thinking the foods you're eating are better for you than they really are.
1- Vitamin-Enriched Water
Vitamin-enriched waters put two good things together to make healthiest drink ever, right? Sounds good in theory, but vitamin waters contain far more than their name implies. Yes, they can give you your daily dose of nutrients, just like a multivitamin, but it comes with a side of sugar and calories you may not have known you ordered. A single bottle of vitamin-enriched water usually contains 2.5 servings or more when you read the nutrition label. That means you're consuming more than twice the calories and sugar listed on the label when you drink the whole thing. Water it down: Water should be your drink of choice. If you don't like the flavor of plain water, spruce it up without calories by adding lime, lemon or orange wedges to your glass. Save the vitamin and electrolyte-enhanced waters for long, intense workouts that last 90 minutes or more.
2- Granola
Granola can be deceiving. It appears to be filled with the whole-grain goodness of oats. What's so bad about that? It's what you don't see: all the added fat and sugar that turned those healthful oats into granola. This applies to granola bars, too. They may have a reputation as the optimal snack for healthy eaters, but many are made with added chocolate, sugars, and "chicory root extract," which is mostly inulin, a sugar made from plants that is also a source of soluable fiber. Inulin, which is largely undigestible, adds both sugar and supplemental fiber to make granola look healthier than it is. Get a grip on granola: Not all granolas deserve a bad rap. Read those labels (sugars should not be in the first two ingredients) or make your own so you know what you're eating.
3- Spinach Wraps & Pasta
Spinach wraps and pastas definitely add a decorative flair to your meal, but that's about it. The actual amount of spinach in these green tortillas and noodles is trivial compared with what you would get if you added your own spinach leaves to your wrap or pasta dish. This super green is added more for color than for nutrition, and most often, the flour used to make the pasta or wrap isn't whole grain, either. Spruce up your spinach: Add fresh spinach leaves to your pasta dish or wrap if you want to benefit from the B vitamins, fiber, iron and calcium found in spinach. Choose whole-grain (not spinach) pastas and wraps for your meals instead.
4- Broccoli & Cheddar Soup
It may boast the super food "broccoli" in its name, but this creamy concoction is usually less than soup-er for you. Besides a load of full-fat cheddar cheese, what you won't see is all the melted butter and cream this soup contains. All three of these ingredients are high in unhealthy saturated fats. And just because broccoli is in the name doesn't mean you're getting a serving of vegetables when you slurp down this soup. Slim down your soup: Order a cup instead of a bowl, or make it at home using healthier substitutions like evaporated skim milk and less cheese. Don't forget to add a real serving or two of vegetables to your meal; this soup alone won't help you meet your daily quota.
5- Veggie Chips
Veggie chips seem like they would be a much smarter choice than regular potato chips, but it turns out most brands are about equal in calories, fat and nutrients to regular old chips. Consumer Reports states that the main ingredient for almost all veggie chips are potatoes, merely supplemented with vegetable powder or puree. Veggie chips only contain about 10 fewer calories per serving than your average potato chips. Chuck the chips: Snack on fresh, crunchy veggies for fewer calories and more nutrients than veggie chips.
6- Muffins
Muffins may look like the perfect breakfast or snack, but in most cases, they're little more than a small cake (i.e. dessert). Not only do they resemble small planets in size, but they are also loaded with calories, unhealthy fats, refined flour and added sugars. Bran muffins can trick you into thinking they are healthful because the word "bran" is in the name, but these monsters can contain 500 calories or more and very little else in the way of nutrition! Blueberry muffins (or other fruity varieties) contain a fraction of a serving of real fruit. Muzzle the muffin top: Share these goodies with a friend and watch your portion sizes. If fruit is what you want, avoid it when it comes in muffin form. You can also make muffins at home and use healthier ingredients to make them more nutritious.
7- Pretzels
Pretzels, although a better choice than greasy potato chips, provide little more than calories. Yes, you can buy them fat free, but they're also free of any significant amount of vitamins, minerals, fiber or protein. Even pretzels labeled "honey wheat" struggle to pack 1 gram of fiber into 8 twists. If you're crunching on salted pretzels, you could be adding an extra 815 mg of sodium to your diet with each serving. Power up your pretzels: Choose whole-wheat pretzels for more fiber and filling power or pair your twists with some healthy protein (like cheese or peanut butter) to avoid spikes in blood sugar that could leave you feeling hungry and lethargic.
8- Yogurt-Covered Raisins
Wholesome yogurt + fruity raisins = yogurt-covered raisins. These must be healthy, right? Wrong. While both raisins and yogurt are nutritious foods, this packaged snack is anything but. The "yogurt" on the outside is far from the yogurt you know from the dairy aisle. Mostly sugar, oil and some dry milk and yogurt powder, that "yogurt" coating is often a source of hydrogenated oil (trans fats), which you'd never find in real yogurt. A single serving (1/4 cup) also contains about 130 calories. Skirt this yogurt: Get more nutrition for your calories by choosing real yogurt, with or without added fruit. You'll save fat and calories and avoid the sugar rush of this snack.
9- Diet Soda
Calorie-free isn't synonymous with healthy. When you'[re downing more than the recommended max of 16 oz of pop per day, you may be doing harm to your body and hurting your healthy lifestyle goals. The carbonated beverage could be displacing much-needed water, which is necessary for hydration, and calcium-rich milk, which provides essential vitamins and minerals. Some sodas could even put you at risk for bone loss. Some research shows that phosphoric acid, found in dark colas, may leach calcium from your bones, increasing your risk of osteoporosis. Ditch the diet: Choose more water, tea and reduced-fat milk, aiming for 64 oz of fluid per day.
Day 68
Breakfast:
-2 piece of cranberry & pumpkin seeds bread (with butter and peanut butter (160+70+80)
-1 cup of jasmine green tea
-1/2 cup yogourt (120)
-1 cup cherries (74)
Calories: 504
Lunch:
- chicken, rice and veggies (190)
- water
- clementine (30)
- cookies (100)
Calories: 320
Snack
-hot chocolate (100)
Calories:100
Dinner:
- minestrone soup (100)
- cheese (60)
- crackers (100)
- cookies (100)
Calories: 360
Total Daily Calories: 1284
Exercising:
- 25 reverse crunches
Weight: 128lbs
What to do better tomorrow: Exercise, get back to it! And eat a little less...
“Where I am today, is where my mind put me, and where I’ll be tomorrow, is where my mind will put me.” -Billy Blanks
-2 piece of cranberry & pumpkin seeds bread (with butter and peanut butter (160+70+80)
-1 cup of jasmine green tea
-1/2 cup yogourt (120)
-1 cup cherries (74)
Calories: 504
Lunch:
- chicken, rice and veggies (190)
- water
- clementine (30)
- cookies (100)
Calories: 320
Snack
-hot chocolate (100)
Calories:100
Dinner:
- minestrone soup (100)
- cheese (60)
- crackers (100)
- cookies (100)
Calories: 360
Total Daily Calories: 1284
Exercising:
- 25 reverse crunches
Weight: 128lbs
What to do better tomorrow: Exercise, get back to it! And eat a little less...
“Where I am today, is where my mind put me, and where I’ll be tomorrow, is where my mind will put me.” -Billy Blanks
Thursday, November 26, 2009
Day 67
Breakfast:
-2 piece of cranberry & pumpkin seeds bread (with butter and peanut butter (160+70+80)
-1 cup of jasmine green tea
-1/2 cup yogourt (120)
-1 cup cherries (74)
Calories: 504
Lunch:
- Chicken, rice and veggies (300)
- water
Calories: 300
Snack:
- clementine (30)
Calories: 30
Dinner:
- 2 tbs mashed potatoes (30)
- 3-4 oz chicken breast (120)
- 3/4 cup broccoli (26)
- cookies (100)
Calories: 276
Total Daily Calories: 1110
Exercising:
- 25 reverse crunches
Weight: 128lbs
What to do better tomorrow: Exercise, get back to it! And eat a little less...
“Where I am today, is where my mind put me, and where I’ll be tomorrow, is where my mind will put me.” -Billy Blanks
-2 piece of cranberry & pumpkin seeds bread (with butter and peanut butter (160+70+80)
-1 cup of jasmine green tea
-1/2 cup yogourt (120)
-1 cup cherries (74)
Calories: 504
Lunch:
- Chicken, rice and veggies (300)
- water
Calories: 300
Snack:
- clementine (30)
Calories: 30
Dinner:
- 2 tbs mashed potatoes (30)
- 3-4 oz chicken breast (120)
- 3/4 cup broccoli (26)
- cookies (100)
Calories: 276
Total Daily Calories: 1110
Exercising:
- 25 reverse crunches
Weight: 128lbs
What to do better tomorrow: Exercise, get back to it! And eat a little less...
“Where I am today, is where my mind put me, and where I’ll be tomorrow, is where my mind will put me.” -Billy Blanks
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