Tag Archives: Brown rice

Food Journal 6/29/11

Posted on June 29, 2011 | Leave a comment
Wednesday 6/29/2011  
Meal # 1    
Time: 8:00 AM  
4 oz Protein cottage cheese
1/4 C Fruit blueberries  
1/2 -1 C Veggies cauliflower  
1/3 C Starch oatmeal  
1 TBSP Fat coconut oil  
Meal # 2    
Time: 10:00 AM  
4-5 oz Protein Turkey  
1/3 C Fruit orange  
1/2 C Veggies broccoli  
1/3 C Starch brown rice  
Meal # 3    
Time: 12:00 PM  
4-5 oz Protein Tilapia  
1/3 C Fruit raspberries  
1/2 C Veggies squash  
1/3 C Starch kidney beans
1 TBSP Fat none  
Meal # 4    
Time: 2:00 PM  
4-5 oz Protein whey protein
1/3 C Fruit blueberries  
1/2 C Veggies zucchini  
1/3 C Starch pumpkin  
Good fat almonds  
Meal # 5    
Time: 4:00 PM  
4-5 oz Protein chicken  
1/2 C Veggies mixed veggies
     
Meal # 6    
Time: 8:00 PM  
4-5 oz Protein egg whites-scrambled
1/2 C Veggies spinach salad
Good Fat coconut Oil  
Wednesday    
Weight Train 50 mins legs
Cardio 20 mins walking lunges
Stretch 10 mins  

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Food Journal 6/23/11

Posted on June 23, 2011 | Leave a comment
Thursday 6/23/2011    
       
Meal # 1      
Time: 8:30 AM    
4-5 oz Protein egg whites hard-boiled  
1/3 C Fruit apple    
1/2 C Veggies broccoli    
1/3 C Starch kidney beans  
1 TBSP Good Fat Udo’s Oil    
       
Meal # 2      
Time: 10:30 AM    
4-5 oz Protein cottage cheese  
1/3 C Fruit pineapple    
1/2 C Veggies cauliflower    
1/3 C Starch sweet potato  
Good Fat none    
       
Meal # 3      
Time: 12:30 PM    
4-5 oz Protein Turkey    
1/3 C Fruit grapefruit    
1/2 C Veggies cucumbers    
1/3 C Starch brown rice    
1 TBSP Good Fat Udo’s Oil    
       
Meal # 4      
Time: 2:30 PM    
4-5 oz Protein Tofu    
1/3 C Fruit None    
1/2 C Veggies Kale, broccoli, red peppers  
1/3 C Starch Pumpkin    
Good Fat almonds    
Meal # 5      
Time: 4:30 PM    
4-5 oz Protein Greek Yogurt  
1/2 C Veggies Zucchini    
1 TBSP Good Fat none    
       
Meal # 6      
Time: 8:00 PM    
4-5 oz Protein Chicken    
1/2 C Veggies green beans  
1 TBSP Good Fat coconut oil    
       
       
       
       
Weight Train Total body 50 mins  
Cardio 20 mins lunges around track
Stretch 10 mins    

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Food Journal 6/22/11 & Workout

Posted on June 22, 2011 | Leave a comment

Tonight we worked my legs and abs, we did heavy weights tonight, I love when we do this.  Then I did cardio on the Stairmaster for 20 mins at level 90,  that will really make you sweat!!  I’ll be surprised if my abs aren’t sore tomorrow! 

On the leg press, I say to my trainer “Whoa! This is kinda heavy”                           My Trainer:  “You’ve pressed 240 lbs before”    Well…I may have, but I never knew it, I never look to see how much I’m lifting! He added some more weight after that!  Great leg workout!! :)

Here’s my food journal:

Meal # 1    
Time: 8:00 AM  
4-5 oz Protein egg whites hard-boiled
1/3 C Fruit pear  
1/2 C Veggies broccoli  
1/3 C Starch oatmeal  
1 TBSP Fat Udo’s Oil  
     
Meal # 2    
Time: 10:00 AM  
4-5 oz Protein cottage cheese
1/3 C Fruit blueberries
1/2 C Veggies cauliflower  
1/3 C Starch Ezekiel Bread
Good Fat none  
     
Meal # 3    
Time: 12:00 PM  
4-5 oz Protein greek yogurt
1/3 C Fruit blackberries
1/2 C Veggies squash  
1/3 C Starch pumpkin  
1 TBSP Fat almonds  
     
Meal # 4    
Time: 2:00 PM  
4-5 oz Protein Turkey  
1/3 C Fruit apple  
1/2 C Veggies zucchini  
1/3 C Starch brown rice  
  Udo’s Oil  
Meal # 5    
Time: 4:00 PM  
4-5 oz Protein chicken  
1/2 C Veggies carrots  
1 TBSP Fat none  
     
Meal # 6    
Time: 8:00 PM  
4-5 oz Protein Turkey   
1/2 C Veggies Spinach  
Good Fat Coconut oil  
     
     
     
Wednesday    
Weight Train legs/abs 50 mins
Cardio stairmaster 20 mins
Stretch 10 mins  
     

 

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Food Journal & training/cardio 6/21/11

Posted on June 21, 2011 | Leave a comment
Meal # 1    
Time: 8:00 AM  
4-5 oz Protein egg whites hard-boiled
1/3 C Fruit apple  
1/2 C Veggies broccoli  
1/3 C Starch oatmeal  
1 TBSP good fat Udo’s Oil  
     
Meal # 2    
Time: 10:00 AM  
4-5 oz Protein cottage cheese
1/3 C Fruit pineapple  
1/2 C Veggies cauliflower  
1/3 C Starch kidney beans
Good Fat    
     
Meal # 3    
Time: 12:00 PM  
4-5 oz Protein chicken  
1/3 C Fruit grapes  
1/2 C Veggies zucchini  
1/3 C Starch brown rice  
1 TBSP good fat Udo’s Oil  
     
Meal # 4    
Time: 2:00 PM  
4-5 oz Protein greek yogurt  
1/3 C Fruit raspberries  
1/2 C Veggies squash  
1/3 C Starch pumpkin  
1 TBSP Good fat almonds  
Meal # 5    
Time: 4:00 PM  
4-5 oz Protein tilapia  
1/2 C Veggies carrots  
1 TBSP Fat none  
     
Meal # 6    
Time: 8:00 PM  
4-5 oz Protein Chicken  
1/2 C Veggies asparagus  
1 TBSP Good Fat coconut oil  
     
     
     
Tuesday    
Weight Train none  
Cardio ran 20 mins incline 5
Cardio cross trainer 20 mins 
Stretch 10 mins  
  40 push ups  

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Food Journal 3/22/11~~”Be Inspired”

Posted on March 22, 2011 | Leave a comment

I went to the gym tonight and worked out on the Stairmaster for an hour and then had a stretch fest and rolled on the foam roller!  That was a long hour!!  I have never worked out on the Stairmaster for an hour before!! Yay me!  :)   It felt good to push myself again! 

I was driving to work today and saw a billboard sign that caught my eye and I could not get it out of my head, I thought about it all day, it said “Here’s your Chance…for a Second Chance” ~~something to think about!!

Saturday I was out at the Town Center shopping and stopped for lunch at Cantina Laredo…I had their “Honey Shrimp Salad”, it has grilled shrimp, Jicama, (a Jicama is a sweet root vegetable that looks like a turnip) Mangos, Roasted Walnuts & Goat Cheese crumbles the dressing is a Tropical Honey Vinaigrette, its super light tasting…it’s so good!  I took a picture of my salad so, you could see what it looks like! I love how my friends are so supportive, they now remind me to take pictures of my food! 

Tuesday 3/22/11 20% 50% 30%  
Breakfast: Calories (1600) Fat (35 g) Carbs (200 g) Protein (120 g) Sugar
Oatmeal (Cinnamon & Splenda) 100 2 19 4 0
1 whole egg including yolk (hard-boiled) 70 5 0.6 6.3 0
Almonds Natural 100 9 3 3 1
3 egg whites-Hard boiled 51 0 0.96 10.5 0
Snack:          
Greek Yogurt-Vanilla-”Oikos”  5.3 oz 110 0 12 15 11
Apple 80 0 22 0 15
2 egg whites-Hard boiled 34 0 0.64 7 0
Lunch:          
Spinach Salad 10 oz  119 1 15 9 0
Brown Rice 1 cup 220 3.5 42 6 0
Chicken 4 oz 90 2 1 16 0
Snack:          
Raspberries 6 oz 48 1 11 1 4
Cottage cheese  low-fat 4 oz 60 2.5 6 11 4
Oatmeal 100 2 19 4 0
           
chicken baked 4.8 oz 140 2.5 0 29 0
broccoli, cauliflower 12 oz 105 0 14 3.5 7
Snack:          
Protein Shake 110 1 4 23 1
Orange 85 0 21 2 17
Total Calories 1622 31.5 191.2 150.3 60
           

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Food Journal 2/1/11

Posted on February 1, 2011 | Leave a comment

This tweaking my diet is getting kind of involved!  I’m trying to get 1800 calories in and of those 1800 calories 60% should be from carbs, 15% from fat and 25% from protein…that’s what I’m trying…not hitting my numbers!! I’m over on my fat which surprised me, under on my carbs, but I pretty much hit my protein.  The almonds did me in on the fat, in my effort to up my calories I ate more almonds than I normally do which of course increased my fat.  I’ll have to try something else tomorrow. 

I ran 4 miles tonight on the treadmill, and then I went and stretched really well, I am sore from last nights work out with my trainer.  I like it though!

1800 Calories 15% fat, 25% protein, 60% carbs    
Tuesday  2/01                                                                        112 g 270 g 30 g
Breakfast: Calories Protein (g) Carbs (g) Fat (g)
6 egg whites-Hard Boiled  102 21 2 0
Oatmeal-plain (cinnamon & Splenda)  100 4 19 2
Apple-Gala 80 0 22 0
Snack:        
Cottage cheese 1/2 cup 2%  100 12 6 2.5
Carrots 3 oz 35 1 8 0
Almonds-Natural 1.5 oz 250 9 8 22
Lunch:        
Tofu 5 oz Native Sun (est) 117 12 2 7
Brown Rice 1 cup 240 5 39 3
Spinach Salad(tomatoes, peppers, cucumbers, 78 8 12 0
mushrooms) 9 oz (est)-Native Sun        
Snack:        
apple-Gala 80 0 22 0
Tofu 5 oz Native Sun (est) 117 12 2 7
Dinner:        
Chicken breast-boiled 5 oz 140 29 0 2.5
Broccoli, Cauliflower, Carrots 12 oz 120 4 20 0
Total Calories 1559 117 162 46

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Food Journal 1/28/11

Posted on January 28, 2011 | Leave a comment

I added more protein to my diet…I didn’t realize how much until after I added it up right before I went to work out. I had 124 grams before my work out and after dinner I ended up at 171 grams!  I was supposed to add some complex carbs, but looking back at what I ate, the only real carbs I had were an apple and some oatmeal.  I normally have more fruit.  It did affect my work out, I didn’t have the energy that I usually have. 

So, tomorrow my plan is to add some brown rice or a sweet potato and eat my fruit and lower the protein by about 56 grams!  I’m also going to up my calories from 1500 to 1800, since I’ve been running again.  My water intake has been low also, so I need to work on getting all my water in.  I’m really interested in seeing how this will affect me.

Friday 1/28
Breakfast:  
6 egg whites-Hard Boiled (21 g of protein) 102
Oatmeal-plain (cinnamon & Splenda) 1 g of protein 100
Apple-Gala 80
Snack:  
Carrots 70
Almonds-plain 21 pieces (4.5 g of protein) 125
Cottage Cheese Low-fat (11 g of protein) 90
Lunch:  
Grilled Chicken Breast 12 oz (44 g of protein) 220
Spinach Salad-(est)Native Sun (spinach, tomatoes  
cucumbers, peppers, mushrooms, chicken) 110
Protein Bar (20 g of protein) 200
Snack:  
Protein Shake (23 g of protein) 110
Dinner:  
6 oz Tilapia (44 g of protein) 220
Broccoli & Cauliflower 12 oz (3 g of protein) 105
Total Calories 1532
   
Total Protein 171.5
   

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