This is what I ate on New Year's Day. Take a good look at this list, and note that I did get in 2 mile a run. My total for the day was about 2100 calories, which sounds excessive until you realize how quickly things can add up.
Again, let me reiterate the fact that I'm already eating a very healthy diet. For those interested in a quick-fix, move on to the next blog. I have added some caloric values and portion sizes so that you can understand them - they are medium-sized portions. That is what works for ME, and may not work for others.
Also, I recommend two things: A set of cup and tablespoon measures (i.e., 1 cup, 1/2 cup, 1/3 and 1/4 cup measures and teaspoon and tablespoon measures), and, a DIGITAL FOOD SCALE. I own and use a digital food scale every day. You can find one on Amazon.com for about $30.00. With a food scale you can start to visualize portions, so, the next time you're in a restaurant you can understand what you're about to eat - is it worth it?
Also of note is that I eat a very minimal amount of dairy and NO red meat or pork. That's my issue, so I have to take supplements. However, substituting lean beef (not ground), and white pork will work perfectly.
At this point one should realize that eating healthy, losing weight and staying active is a skill. It takes time to learn skills, so be patient.
Breakfast
One whole egg + three egg white Omelet, (spay pan with cooking spray, DO NOT use oil or butter)
Soy Slices - inside omelet
Raw mushroom and spinach slices in omelet
Grapes - 1 serving, about 16 whole grapes
Nectarines - 1 medium
Quaker - Plain Oat Bran Hot Cereal, with 1 teaspoon of flax seed (omega 3) and one medium banana mashed in for sweetness. Add a dash of cinnamon
Lunch
Sandwich:
Ovengold Roast Breast of Turkey - Skinless - Poultry
Spinach - Raw
Trader Joe's Sprouted Barley Bread - 2 slices, 70 calories each
Tomato (Roma), 3 med. Raw - Fruits
Ranch Dressing - full fat, 1 TABLESPOON only.
Dinner
Chicken, Breast, Meat Only - Cooked in the oven, with Trader Joe's Teriyaki/Soy Sauce for flavor - 5 ounces (measured out on a food scale).
1/2 Sweet potato - Cooked, Baked In Skin, Without Salt
37% Light Buttery Spread - Original -1 tablespoon
Cucumber - With Peel, Raw
Hummus
Avocados - Raw, California
Snacks
**my snacks are spread evenly throughout the day. I did not eat all of these snacks below in one sitting**
Red Delicious Apples
Grillers Vegan Burgers - 1 pattie - 100 calories
CLIF Kid Organic Zbar Chocolate Chip - 130 calories
Apple Sauce Unsweetened Organics - 50 calories, sweetened with natural fruit juice and NO Aspartame.
Almonds-about 12 raw almonds has 90 calories
Bananas - 1
Dark Chocolate Tuxedo Pudding - Sugar Free
Wednesday, January 6, 2010
energy
Hi all,
So I've noticed that although I seem to exceed 1645 calories per day, I am WAY down from my previous totals of up to 2,500 calories on any given day. On a day in which I don't exercise, I'm eating about 1,850 calories, and on a day in which I do exercise I'm eating around 2,050 calories.
Sure, it's a little more than what is "recommended" for weight loss on the website I'm using to track food, but I have to believe that calorie consumption varies from person to person and that Calorie Count is suggesting a value for me based on averages of many people.
Essentially, I'm cutting out over 2000 calories per week (Calorie Count.com suggests cutting out 3,500/week). At an average of 1900 calories per day, down from 2,200 calories per day, that's 2100 calories per week that I'm no longer consuming. I have also added one more day to my exercise routine putting me at the gym (or doing something active) four times per week instead of three.
If I remain active and continue along this path, cutting 2100 calories out of my diet weekly, I should lose an average of 3/4 of a pound per week. It doesn't sound like much, but in 12 weeks that's a loss 9 pounds of fat.
Slow and steady wins the race. There are NO quick fixes. Only comprehensive lifestyle changes will work. For those of you who are asking yourselves why I'm exceeding what I've been prescribed, stay tuned. I'll post an average day in my life on the board shortly. I eat a damn healthy diet.
Until next time,
SM Beach Comber
So I've noticed that although I seem to exceed 1645 calories per day, I am WAY down from my previous totals of up to 2,500 calories on any given day. On a day in which I don't exercise, I'm eating about 1,850 calories, and on a day in which I do exercise I'm eating around 2,050 calories.
Sure, it's a little more than what is "recommended" for weight loss on the website I'm using to track food, but I have to believe that calorie consumption varies from person to person and that Calorie Count is suggesting a value for me based on averages of many people.
Essentially, I'm cutting out over 2000 calories per week (Calorie Count.com suggests cutting out 3,500/week). At an average of 1900 calories per day, down from 2,200 calories per day, that's 2100 calories per week that I'm no longer consuming. I have also added one more day to my exercise routine putting me at the gym (or doing something active) four times per week instead of three.
If I remain active and continue along this path, cutting 2100 calories out of my diet weekly, I should lose an average of 3/4 of a pound per week. It doesn't sound like much, but in 12 weeks that's a loss 9 pounds of fat.
Slow and steady wins the race. There are NO quick fixes. Only comprehensive lifestyle changes will work. For those of you who are asking yourselves why I'm exceeding what I've been prescribed, stay tuned. I'll post an average day in my life on the board shortly. I eat a damn healthy diet.
Until next time,
SM Beach Comber
Monday, January 4, 2010
HUNGER....
It's 8:30 and I've been sedentary all day (sittin' on me' bum at work); yet I'm STARVING.
Eating at night is always the problem. I'm already at about 1,741 cals - well above the 1,645 limit. How do people sustain themselves on 1200 calories a day!? That' bullshit.
Cranky and hungry. And cranky.
Eating at night is always the problem. I'm already at about 1,741 cals - well above the 1,645 limit. How do people sustain themselves on 1200 calories a day!? That' bullshit.
Cranky and hungry. And cranky.
Happy New Year...NOT !
So,
I'm not in the business of making resolutions. However, at 5'6 and about 147lbs., I have a BMI of about 23.9-24 and regrettably, I am the heaviest I have been in five years.
Granted, I'm reasonably athletic, and I have been way heavier at about 160 pounds of pure sedentary fat six years ago, but those days are long gone. I'm way more active now and I eat healthier than I ever have.
Yet, by Los Angeles standards, I'm considered "FAT." I wear a dress-size 10 on a good day and it doesn't feel very good. I have to believe that with a leaner body mass and a little more muscle, I may weigh almost the same (OK, probably minus 10 pounds), but I would probably be a size 8.
For someone my size, with such a small frame, a size 8 is a realistic goal. 147 pounds may be considered "healthy" by the average American standard, but we have an obesity epidemic in this country, and I'm sorry; that's not good enough.
With a pear-shaped body and a rather large arse, it's time for a little change. I've joined calorie-count.com (as of December 30th) and I'm documenting everything I shove in my face for the next little while in addition to any exercise I'm getting. Hopefully that will help me start to keep track of things and establish basic portion sizes, etc.
Calorie Count suggests that I keep my caloric intake at around 1,650 calories a day in order to lose about 10 pounds by March. That's pretty fucking impossible, if you ask me. I already eat like a queen of health and fitness; NO white bread, NO pasta, whole grains only, nuts, avocados, olive oil (in small amounts),abundant amounts of fruits & veggies, and very little processed crap.
You get it.
Join me on this journey into the hell that is calorie-counting and exercise tracking. See what it does to my social life, my body, my mental state, and beyond, will ya?
I'm not in the business of making resolutions. However, at 5'6 and about 147lbs., I have a BMI of about 23.9-24 and regrettably, I am the heaviest I have been in five years.
Granted, I'm reasonably athletic, and I have been way heavier at about 160 pounds of pure sedentary fat six years ago, but those days are long gone. I'm way more active now and I eat healthier than I ever have.
Yet, by Los Angeles standards, I'm considered "FAT." I wear a dress-size 10 on a good day and it doesn't feel very good. I have to believe that with a leaner body mass and a little more muscle, I may weigh almost the same (OK, probably minus 10 pounds), but I would probably be a size 8.
For someone my size, with such a small frame, a size 8 is a realistic goal. 147 pounds may be considered "healthy" by the average American standard, but we have an obesity epidemic in this country, and I'm sorry; that's not good enough.
With a pear-shaped body and a rather large arse, it's time for a little change. I've joined calorie-count.com (as of December 30th) and I'm documenting everything I shove in my face for the next little while in addition to any exercise I'm getting. Hopefully that will help me start to keep track of things and establish basic portion sizes, etc.
Calorie Count suggests that I keep my caloric intake at around 1,650 calories a day in order to lose about 10 pounds by March. That's pretty fucking impossible, if you ask me. I already eat like a queen of health and fitness; NO white bread, NO pasta, whole grains only, nuts, avocados, olive oil (in small amounts),abundant amounts of fruits & veggies, and very little processed crap.
You get it.
Join me on this journey into the hell that is calorie-counting and exercise tracking. See what it does to my social life, my body, my mental state, and beyond, will ya?
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