Tuesday, September 4, 2012


Motivated by a completely fabulous shopping experience this past weekend where everything I tried on was TOO BIG(!!!!) I am feeling committed to continuing my healthy eating and exercise plan. I have actually been doing rather well with my prior commitment to going to the gym between work and picking up Baby A from daycare. I have gone at least once a week, usually twice, I really want to make it three visits during the week and then maybe once on a weekend. Let's just start with what we have though.

So, if you haven't heard of myfitnesspal.com, you should really check it out. It's free and it's easy and it really  gives you a visual of your eating. What meals are super high fat, or calories, or carbs and where you can make quick adjustments. For instance, measuring the creamer that you put in your coffee. Sounds dumb, but 2 tbsp of creamer is 40 calories. How many cups of coffee do you drink each morning? Do you know how heavy handed you are with the creamer? Think of it as, three cups of coffee, 2 tbsp each cup and that's a granola bar you could have eaten as a snack later in the day. I measure one tablespoon per cup, two cups a day.

So, here's what my normal morning looks like:
Coffee - Brewed from grounds, 2 cup (8 fl oz)5001
Yogurt - Chobani Greek Non-Fat Plain, 6 ounces1007018
Publix - Half & Half, 2 Tbsp40130
Strawberries - Raw, 1 cup, sliced531301
Add Food  19821320

And then lunch.

Publix - Muenster Cheese, 1 Slice80165Ico_delete
Arnold Sandwich Thins - Flat Bread, 100% Whole Wheat, 1 roll1002215Ico_delete
Helmans - Real Mayonaise (From Label), 0.5 tablespoon45050Ico_delete
Oscar Meyer - Deli Fresh Cajun Seasoned Chicken Breast, 6 slices (51g)50219Ico_delete
Add Food  275251319

I will have a V8 as a snack around 11 and then cheese in the afternoon:
Publix - Reduced Fat Mozarella String Cheese, 1 mozzarella string cheese70148Ico_delete
Campbell's - V8 - Spicy Hot (5.5 Fl oz), 1 Can30701Ico_delete
Mars - Snickers Minis, 2 piece901142Ico_delete
Add Food  19019811

So, 200 calories for breakfast. 275calories at lunch plus 200 in snacks...ok, ok, you saw the mini snickers. I only had two pieces though and I never said I was trying to be a saint...

One of the great things about myfitnesspal.com is that not only does it add up your calorie totals for the day, but, if you exercise you get extra calorie points. So before dinner I typically have 660 calories or so. My goal for the day is 1200. But, if I go to the gym and spend 25 minutes on the elliptical machine, I get an extra 218 calories added to my goals! If I walk the dogs in the morning, that's another 80 (was sprinkling this morning so my two pansies couldn't bare to get their paws wet).

Your Daily Goal1,41815938106
*You've earned 218 extra calories from exercise today

Dinner is super easy too because the majority of the recipes from allrecipes.com are already loaded in, so I just look them up, and add them to my menu, along with brown rice and a small spinach and tomato salad and one small glass of wine. Watching those calories add up really makes you think about the second glass of wine, although sometimes is necessary, but at 122 calories per glass. It's hard to justify when you're trying to stay within your goals.

Allrecipes.Com - Heavenly Halibut, 4 oz23511426Ico_delete
Rice - Brown, long-grain, cooked, 0.5 cup1082213Ico_delete
I Can't Believe It's Not Butter!-Original - Margarine, 1 tbsp70080Ico_delete
Tomato - 5 Slices, 1 container (5 medium slices ea.)20401Ico_delete
Spinach - Raw, 1 cup7101Ico_delete
Generic - Kraft Light Creamy Cesar Salad Dressing, 2 Tbsp35420Ico_delete
Diamond - Chopped Walnuts, 1/8 cup1002103Ico_delete
Barefoot - Pinot Grigio, 5 oz122500Ico_delete
Add Food  697393534

So, at the end of a typical day, here's what my eating looks like. 58 calories to spare, I'm under on my carb goal and a little short on my protein, but at 84 grams in a day, that's really pretty good. I"m over on the fat portion, but that's because of the fish dinner and walnuts in my salad. I find it so hard to believe how high in calories and fat nuts in general are. They're healthy for you, but definitely in moderation only! An 1/8 of a cup is 100 calories and 10 grams of fat. Yikes!

Your Food Diary For:

Tuesday September 4, 2012
Here's one thing though. If you're going to join myfitnesspal, don't hide your food diary. Make your friends hold you accountable and let them see that you just pigged out on an ice cream sundae, or stopped at Wendy's for lunch. That's what this whole system is for. To put your goals out there for others to see, be a part of and support you. 

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