EAT to Live.

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