Total Daily Calories: 1625
Day 88 … Days till Weigh-In: 27
Some Nutritional Goals:
A well-balanced food plan is as important to my losing weight as it is for maintaining general health.
- A balanced diet complete with
high-quality carbs, lean proteins and healthy fats.
- A variety of fresh fruits and
vegetables to boost fiber and antioxidant intake—helping to keep me
healthy year round.
- Eating clean. Avoiding processed, preservative-filled, GMO foods and
being conscious of what I’m eating especially when dining out.
- Hydrate— will maintain consistent
fluid intake (fresh, purified water – even in my coffee)
The Big Seven
1. Berries, including blackberries, raspberries,
blueberries and strawberries, are rich in antioxidants and full of fiber which
helps maintain a productive digestive system. They are healthy and versatile.
Love them! 2. Fresh Vegetables, the season is almost upon us here on the East Coast. Local grown fruits and vegetables will start appearing at local farmer markets all over Long Island and that’s where I’ll be. Fresh produce will always be my first choice, particularly organic (to avoid pesticides and other harsh chemicals). These gems are loaded with nutrition including antioxidants, vitamins, minerals, dietary fiber, and complex carbohydrates and can be eaten with any meal.
3. Greek Yogurt is loaded with beneficial probiotics, which improves gut health, and is two times higher in protein than regular yogurt. Plain Greek is lowest in sugar, followed by vanilla and honey-flavored. Of course I’ll be blending plain Greek yogurt with peaches and berries, and even adding to a smoothie for an occasional powerful breakfast!
4. Nuts provide protein, fiber, and vitamins in a small, on-the-go package. However, I’ll have to be mindful of serving size—because while nuts are super healthy they are also fatty and very high in calories. Like anything else, moderation is the key. I might even add some dried cranberries, raisins and seeds to make my own trail mix baggies for on-the-go snacks!
5. Steel Cut Oats are much lower in sugar than their flavored counterparts, and much less processed than instant or rolled oats. They're high in soluble fiber, which can lower cholesterol, increase fullness, and improve GI function. I can add fresh fruit, nuts or seeds and a touch of brown sugar or Agave for a healthy meal anytime. Yumkins!
6. Spinach, Kale, Romaine, Collards, Swiss chard and Broccoli all antioxidant powerhouses. Dark Leafy Greens are high in vitamin C, vitamin E and beta-carotene content, which helps enhance immune function and prevent illness. Eaten as part of a salad with a light vinaigrette or lightly sauté with olive oil, a handful of chopped nuts, fresh garlic and onion for a delicious meal. Of course there are countless ways to use these immensely nutritious vegetables. I’ll have to become creative.
7. Whole Grains like Sprouted bread, quinoa and long grain brown rice are great options. I’ll choose these grains over more processed versions so I get the genuine benefits including lower impact on blood glucose levels and higher caloric burn. Delicious, nutritious and helpful to the weight loss effort. Can’t beat that with a stick.
Personal Thought...
When building a salad there are so many ingredient choices; vegetables, fruits, proteins and carbohydrates. But while healthy as can be, it can also be a pain in the neck to figure out the nutritional facts. And for those of us who track our meals that’s a challenge. So to help, I’m putting a link below to Nutritionix. A website that provides you with all the ‘fixins’ for a great salad – you simply select all the ingredients you’re putting in your salad and they provide you with a complete nutritional fact panel. It’s that easy. Or you can choose from a list of the most common salads, your choice. J
http://www.nutritionix.com/just-salad/nutrition-calculator
| Daily Calorie Tracker | ||||
| [42] | Thursday 4/10/14 1800 Calories | |||
| Time | Qty | Food Item | Calories | Sub |
| Breakfast | ||||
| 3oz | Lean sliced turkey sausage, turkey breast, string beans, red onions casserole (McCormicks Brown sugar bourbon marinade, no oils) | 500 | ||
| 1 | Bowl Organic Mixed Greens | 0 | ||
| 1 | Hazelnut Coffee w/skim plus | 50 | ||
| Breakfast Calories: | 550 | |||
| Snack | ||||
| 1 | Coffee | 50 | ||
| 1 | Banana | 100 | ||
| Snack Calories: | 150 | |||
| Lunch | ||||
| 1 | Mixed Greens tossed w/red grapes, pears, pistachios, dried cranberries, Gorganzola and reduced fat sherry shallot vinaigrette | 410 | ||
| 1 | Multi Grain Flat Bread | 270 | ||
| 1 | Bottle Water | 0 | ||
| Lunch Calories: | 680 | 1380 | ||
| Snack | ||||
| 1 | Baby Carrots | 30 | ||
| Snack Calories: | 30 | 1410 | ||
| Dinner | ||||
| 3oz | Sesame Teriyaki pork chop medallions | 225 | ||
| 1.5c | Brocolli Florets | 0 | ||
| 1 | Large Bowl Mixed Greens | 0 | ||
| Dinner Calories: | 225 | 1635 | ||
| Snack | ||||
| 1 | Hazelnut Crème Decaf | 50 | ||
| Snack Calories: | 50 | 1685 | ||
| Total Calories Burned: | <60> | |||
| Total: | 1625 | √ | ||
| ***Daily Caloric Goal: | 1800 | |||
| Water (1 cup per circle) | ||||
| O O O O O O O O O O O O O O O | 14 | |||
| 1 cup = 8 fluid oz = 0.24 liters | ||||
| Time | Activity | Burned | ||
| 15 min | Walking | <60> | ||
| <60> | ||||
| *Calorie/Activity calculation: 20 or 30 Calories for every 5 minutes (depending on exertion) | ||||
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