8:00 AM
Oatmeal-Plain
Almonds 8
Egg whites 3- hard-boiled
10:00 AM
Cottage Cheese 4 oz
Blueberries 1/4 c
12:30 PM
Turkey 4 oz
1 Tomato & 1/2 cucumber
Apple-Gala
2:00 PM
carrots
4:00 PM
Apple-Gala
Chicken 4 oz
8:00 PM
Protein Shake “EAS”
Banana 1 small
Spinach Salad
Tag Archives: Cottage cheese
Food Journal 3/21/12
Posted in Food Journals
Tagged Almond, Blueberry, Cottage cheese, Egg white, Salad, Turkey
Food Journal 3/19/12
8:00 AM
Oatmeal-Plain
Almonds 17
Egg whites 3- hard-boiled
10:00 AM
Cottage Cheese 4 oz
Blueberries 1/4 c
carrots
12:30 PM
Turkey 4 oz
1 Tomato & 1/2 cucumber
Pumpkin
2:00 PM
Tuna mixed w/cottage cheese 4 oz
Zucchini 1 large
4:00 PM
Apple-Gala
8:00 PM
Chicken
Cauliflower 1C
TOTALS
Posted in Uncategorized
Tagged Almond, Blueberry, Cottage cheese, Egg white, Tomato, Turkey, Zucchini
Questions
This past week was odd, because I had 3 different people ask me the same question. So, it made me realize that I need to be more specific in how I prepare my food. My food is really not bland, I cook/bake pretty well, even though I don’t like to cook for myself.
Let’s talk about pumpkin first, I really like pumpkin and I actually eat it everyday. I’m super busy and so, I do eat my pumpkin from a can. I make sure it is 100 % pure pumpkin, it does not have to be the named brand pumpkin, I’ve tried several kinds and they all taste the same to me. But, plain pumpkin straight out of the can with no doctoring up, is not good. I like to take cinnamon, Splenda, and a little bit of natural almonds and mix it all together. 
It’s really good, so try preparing it that way. You can use whatever sweeter you like. I’ve tried to kick Splenda completely, but honestly I do use it in a couple of things I eat and also coffee.
Next, cottage cheese I know a lot of people don’t like it. This is another thing that I eat almost everyday. I like to take the large curd 2% milk-fat (you can use non-fat if you’d like) and again, I add cinnamon, Splenda and blueberries or pineapple, but I like the blueberries the best mix it all together and it tastes like a treat. I know is probably sounds yucky, but it’s so good!!
Oatmeal, I take plan oatmeal and I add cinnamon, coconut oil (LOVE coconut oil) and again Splenda and usually blueberries, mixed fruit or cherries (the frozen kind) the coconut oil is really good in the oatmeal, give is a really good flavor.
I hope this helps out and don’t eat your food bland. Season your food and try different things to see what you like!
Have a great weekend! ~~
Posted in Uncategorized
Tagged 100 lb weight loss, Betsy Bonner, Blueberry, Cinnamon, Coconut oil, Cottage cheese, diet, diet plan, exercise, lose weight, Oatmeal, Pumpkin, Splenda, Weight loss
Food Journal 8/29/11
Meal # 1
Time: 8:00 AM
4 oz Protein egg whites-hard boiled
1/4 C Fruit blueberries
1/2- 1 C Veggies green beans
1/4 C Starch oatmeal
1 TBSP Good Fat coconut oil
Meal # 2
Time: 10:00 AM
4 oz Protein cottage cheese
1/4 C Fruit pineapple
1/2- 1 C Veggies cauliflower/broccoli
1/4 C Starch rice cakes 2
Meal # 3
Time: 12:00 PM
4 oz Protein Turkey
1/4 C Fruit blackberries
1/2- 1 C Veggies zucchini
1/4 C Starch pumpkin
Good Fat Almonds
Meal # 4
Time: 2:00 PM
4 oz Protein chicken
1/2- 1 C Veggies green beans
1/4 C Starch brown rice
Meal # 5
Time: 4:00 PM
4 oz Protein Tilapia
1/2 -1 C Veggies Squash
Meal # 6
Time: 8:00 PM
4 oz Protein Whey Protein Shake
Posted in Uncategorized
Tagged Betsy Bonner, Cottage cheese, Egg white, Green bean, Squash, Starch, Turkey
Food Journal 6/29/11
| 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 | |
Posted in Food Journals
Tagged Brown rice, Coconut oil, Cottage cheese, Egg white, Turkey
Food Journal 6/23/11
| 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 | ||
Posted in Food Journals
Tagged Brown rice, Coconut oil, Cottage cheese, Egg white, Turkey, Zucchini
Food Journal 6/22/11 & Workout
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 | |
Posted in Uncategorized
Tagged Brown rice, Coconut oil, Cottage cheese, Egg white, Turkey
Food Journal & training/cardio 6/21/11
| 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 | ||
Food Journal ~~June 15, 2011
| Wednesday | 6/15/2011 | Meal # 4 | |||||
| Time: | 2:00 PM | ||||||
| Meal # 1 | 4-5 oz Protein | greek yogurt | |||||
| Time: | 8:00 AM | 1/3 C Fruit | blueberries | ||||
| 4-5 oz Protein | cottage cheese | 1/2 C Veggies | squash | ||||
| 1/3 C Fruit | apple | 1/3 C Starch | pumpkin | ||||
| 1/2 C Veggies | broccoli | almonds | |||||
| 1/3 C Starch | brown rice | Meal # 5 | |||||
| 1 TBSP Fat | coconut oil | Time: | 4:00 PM | ||||
| 4-5 oz Protein | chicken | ||||||
| Meal # 2 | 1/2 C Veggies | zucchini | |||||
| Time: | 10:00 AM | 1 TBSP Fat | none | ||||
| 4-5 oz Protein | egg whites hard-boiled | ||||||
| 1/3 C Fruit | strawberries | Meal # 6 | |||||
| 1/2 C Veggies | cauliflower | Time: | 8:00 PM | ||||
| 1/3 C Starch | shred wheat | 4-5 oz Protein | Whey Protein | ||||
| Good Fat | none | 1/2 C Veggies | asparagus | ||||
| Good Fat | coconut oil | ||||||
| Meal # 3 | |||||||
| Time: | 12:00 PM | Wednesday | |||||
| 4-5 oz Protein | Turkey | Weight Train | 50 min | ||||
| 1/3 C Fruit | blackberries | Cardio | 20 mins stairmaster | ||||
| 1/2 C Veggies | cucumber | cardio | 10 mins ARC trainer | ||||
| 1/3 C Starch | couscous | Stretch | 10 mins | ||||
| 1 TBSP Fat | Udo’s Oil | ||||||
Posted in Uncategorized
Tagged Coconut oil, Cottage cheese, Egg white, Starch, Turkey
Food Journal~May 10, 2011
| Tuesday | 5/10/2011 | |||
| Meal # 1 | ||||
| Time: | 8:00 AM | |||
| 4-5 oz Protein | egg whites | |||
| 1/3 C Fruit | apple | |||
| 1/2 C Veggies | squash-peppers-mushrooms | |||
| 1/3 C Starch | oatmeal | |||
| 1 TBSP Fat | coconut 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 | |||
| Meal # 3 | ||||
| Time: | 12:00 PM | |||
| 4-5 oz Protein | chicken | |||
| 1/3 C Fruit | oranges | |||
| 1/2 C Veggies | cucumbers | |||
| 1/3 C Starch | pumpkin | |||
| 1 TBSP 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 | zucchini | |||
| 1/3 C Starch | Ezekiel bread | |||
| Almonds | ||||
| Meal # 5 | ||||
| Time: | 4:00 PM | |||
| 4-5 oz Protein | Turkey | |||
| 1/2 C Veggies | carrots | |||
| 1 TBSP Fat | Udo’s Oil | |||
| Meal # 6 | ||||
| Time: | 8:00 PM | |||
| 4-5 oz Protein | Turkey Burger | |||
| 1/2 C Veggies | green beans | |||
| Good Fat | coconut Oil | |||
Food Journal Sunday
| Sunday | 5/1/2011 | |||
| Meal # 1 | ||||
| Time: | 7:00 AM | |||
| 4-5 oz Protein | egg whites | |||
| 1/3 C Fruit | grapes | |||
| 1/2 C Veggies | mushrooms, peppers | |||
| 1/3 C Starch | oatmeal | |||
| 1 TBSP Fat | coconut oil | |||
| Meal # 2 | ||||
| Time: | 9:00 AM | |||
| 4-5 oz Protein | greek yogurt | |||
| 1/3 C Fruit | blackberries | |||
| 1/2 C Veggies | squash | |||
| 1/3 C Starch | kidney beans | |||
| Meal # 3 | ||||
| Time: | 11:00 AM | |||
| 4-5 oz Protein | turkey | |||
| 1/3 C Fruit | apple | |||
| 1/2 C Veggies | zucchini | |||
| 1/3 C Starch | sweet potato | |||
| 1 TBSP Fat | almonds | |||
| Meal # 4 | ||||
| Time: | 1:00 PM | |||
| 4-5 oz Protein | cottage cheese | |||
| 1/3 C Fruit | blueberries | |||
| 1/2 C Veggies | spinach salad | |||
| 1/3 C Starch | couscous | |||
| Meal # 5 | ||||
| Time: | 3:00 PM | |||
| 4-5 oz Protein | tilapia | |||
| 1/2 C Veggies | green beans, carrots, peppers | |||
| 1 TBSP Fat | Udo’s Oil | |||
| Meal # 6 | ||||
| Time: | 7:00 PM | |||
| 4-5 oz Protein | Whey Protein | |||
| 1/2 C Veggies | cucumber | |||
| Good Fat | Coconut Oil | |||
Food Journal 4/20/11
| Wednesday | 4/20/2011 | |||
| Meal # 1 | ||||
| Time: | 6:00 AM | |||
| 4-5 oz Protein | Whey Protein | |||
| 1/3 C Fruit | Cherries | |||
| 1/2 C Veggies | Oatmeal | |||
| 1/3 C Starch | zucchini | |||
| 1 TBSP Fat | Udo Oil | |||
| Meal # 2 | ||||
| Time: | 10:00 AM | |||
| 4-5 oz Protein | Egg Whites 4 oz | |||
| 1/3 C Fruit | Cantaloupe | |||
| 1/2 C Veggies | Green Beans | |||
| 1/3 C Starch | Couscous | |||
| Meal # 3 | ||||
| Time: | 12:00 PM | |||
| 4-5 oz Protein | Cottage Cheese 4 oz | |||
| 1/3 C Fruit | Orange | |||
| 1/2 C Veggies | Broccoli | |||
| 1/3 C Starch | Pumpkin | |||
| 1 TBSP Fat | Coconut Oil | |||
| Meal # 4 | ||||
| Time: | 2:00 PM | |||
| 4-5 oz Protein | Greek Yogurt 4 oz | |||
| 1/3 C Fruit | Blueberries | |||
| 1/2 C Veggies | asparagus | |||
| 1/3 C Starch | Kidney Beans | |||
| Almonds | ||||
| Meal # 5 | ||||
| Time: | 5:30 PM | |||
| 4-5 oz Protein | Chicken 4 oz | |||
| 1/3 C Fruit | Strawberries | |||
| 1/2 C Veggies | Salad | |||
| 1/3 C Starch | Brown Rice | |||
| 1 TBSP Fat | avocado | |||
| Meal # 6 | ||||
| Time: | 7:30 PM | |||
| 4-5 oz Protein | 4 oz Turkey | |||
| 1/2 C Veggies | Brussel Sprouts | |||
Food Journal 3/22/11~~”Be Inspired”
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 |
Posted in Uncategorized
Tagged Brown rice, Carbohydrate, Cottage cheese, Oatmeal, Oikos, Salad, Snack food, Splenda
Happy St Patricks Day! 3/17/11
In 2007 the company I work for, decided that they were going to launch a health fitness challenge, when I heard about it, I was not interested, they had a meeting about it and I didn’t even go to it. Then I started hearing everyone talking about their personal trainers, and what they were doing..that got my attention.
My employer decided that they were going to do a 2nd Corporate Health Fitness Challenge and I was in! I thought this is my chance to get a personal trainer and if I didn’t like it, oh well, it was only 12 weeks. My trainer now, Anthony Duran was one of the trainers. Now this part is funny to me! I’m telling this because he already knows this story, but, it was suggested to me that I train with Anthony, by another trainer. I said “no way, I’m not training with him!!” Now in his defense I knew nothing about him, but the thought of training with a guy, any guy and me being so overweight, that was NOT going to happen!! LOL! So, I ended up with another women trainer who I was very lucky to get, she was an excellent trainer and taught me good form and technique and I still keep in touch with her to this day!
Our next step and first session with our trainers was the Health Fitness Assessment Profile…that’s another story for tomorrow!! Till then here’s my food journal! Happy St Patty’s Day!!
| Thurs 3/17/11 | 20% | 50% | 30% | ||
| Breakfast: | Calories (1600) | Fat (35 g) | Carbs (200 g) | Protein (120 g) | Sugar |
| Oatmeal 2 oz | 200 | 4 | 38 | 8 | 0 |
| 1 whole egg including yolk | 70 | 5 | 0.6 | 6.3 | 0 |
| 5 egg whites-Hard Boiled | 85 | 0 | 1.6 | 17.5 | 0 |
| Grapefruit 4 oz | 60 | 0 | 16 | 1 | 11 |
| Almonds-Natural 100 cal pack | 100 | 9 | 3 | 3 | 1 |
| Snack: | |||||
| Cottage Cheese low-fat 4 oz | 90 | 2.5 | 6 | 11 | 4 |
| Carrots 3 oz | 35 | 0 | 8 | 2 | 1 |
| Lunch: | |||||
| Turkey 6 oz | 120 | 2 | 6 | 18 | 2 |
| Spinach Salad 10 oz | 119 | 1 | 15 | 9 | 0 |
| Greek Yogurt-”Chobani” Blueberry 6 oz | 140 | 0 | 20 | 14 | 20 |
| pear | 96 | 0 | 26 | 1 | 16 |
| Snack: | |||||
| chicken grilled 3.5 oz | 90 | 2 | 1 | 16 | 0 |
| Sweet Potato -(2) 4.5 oz | 220 | 0 | 52 | 4 | 10 |
| Dinner: | |||||
| Chicken 4.8 oz | 140 | 2.5 | 0 | 29 | 0 |
| Carrots, Zucchini, Roma tomatoes, peppers | 100 | 2.5 | 17.5 | 1.5 | 7.5 |
| Snack: | |||||
| None | |||||
| Total Calories | 1665 | 30.5 | 210.7 | 141.3 | 72.5 |
Posted in Uncategorized
Tagged Cottage cheese, Hard Boiled, Personal trainer, Physical exercise, Salad, Snack food, Strained yoghurt, Sweet potato
Food Journal 2/16/11
| Wed 2/16/11 | ||||
| Breakfast: | Calories (1600) | Fat (27 g) | Carbs (160 g) | Protein (180 g) |
| Oatmeal-plain (cinnamon & Splenda) | 200 | 4 | 38 | 8 |
| 6 egg whites-Hard Boiled | 102 | 0 | 2 | 21 |
| Apple-Gala | 80 | 0 | 22 | 0 |
| Snack: | ||||
| Cottage Cheese low-fat | 90 | 2.5 | 6 | 11 |
| Almonds | 100 | 9 | 4 | 4 |
| Lunch: | ||||
| Chicken Grilled 6 oz | 200 | 4 | 2 | 42 |
| Sweet Potato 1 medium | 103 | 0 | 24 | 2 |
| Spinach Salad 10 oz (tomatoes, cucumber,peppers, | 119 | 1 | 15 | 9 |
| mushrooms, chicken) est | ||||
| Raw Vegetable Pesto Salad-Broccoli, Cauliflower, | 60 | 1 | 1 | 1 |
| carrots, tomato, spinach 5 oz | ||||
| Snack: | ||||
| Protein Shake | 110 | 1 | 4 | 23 |
| Apple | 80 | 0 | 22 | 0 |
| Dinner: | ||||
| Tuna 10 oz | 240 | 4 | 0 | 52 |
| Broccoli, Cauliflower,snap peas, water chestnuts | 140 | 0 | 24 | 4 |
| Total Calories | 1624 | 26.5 | 164 | 177 |
Food Journal 2/7/11
Well, to be honest…I really can’t think of anything to say or tell! Let’s see Sunday, I went and ran in the Winter Beach Run, I took 3rd place in my age group. I didn’t run the time I wanted though…next time! I had a good work out tonight with my trainer, worked a lot of legs– squats, lunges, leg press along with burpees, push-ups, bicep curls, tricep extensions, reverse sit up with a crunch. 5 sets of 20. Then for cardio all the equipment was being used at the gym, the only thing available was a couple of ellipticals, so I did that for 1/2 hour on level 15. Tomorrow I think I’ll run and try to get my speed up some and then I’ll work out on the ARC Trainer.
| Monday 2/7/11 | 45% | 40% | 15% | |
| Breakfast: | Calories (1600) | Protein (180 g) | Carbs (160 g) | Fat (27 g) |
| Oatmeal-plain (cinnamon & Splenda) | 200 | 8 | 38 | 4 |
| 6 egg whites-Hard Boiled | 102 | 21 | 2 | 0 |
| Apple-Gala | 80 | 0 | 22 | 0 |
| Snack: | ||||
| Almonds-Natural-100 calorie pack | 100 | 4 | 3 | 9 |
| Cottage cheese 4 oz low-fat | 90 | 11 | 6 | 2.5 |
| Lunch: | ||||
| Chicken-Grilled 6 oz | 220 | 44 | 0 | 4 |
| Brown Rice 1 cup | 220 | 5 | 41 | 4 |
| Spinach Salad~~Tomatoes, mushrooms, | 80 | 8 | 12 | 0 |
| Cucumbers, peppers, kalamata Olives (est) | ||||
| Native Sun 9 oz | ||||
| Snack: | ||||
| Protein shake 6 oz “Pure Protein” | 110 | 24 | 4 | 1 |
| Apple-Gala | 80 | 0 | 22 | 0 |
| Dinner: | ||||
| Chicken 5 oz | 140 | 29 | 0 | 2.5 |
| Broccoli, Carrots, Snap Peas, Water Chestnuts 12 oz | 140 | 4 | 24 | 0 |
| Tangerine | 10 | 0 | 2 | 0 |
| Total Calories | 1572 | 158 | 176 | 27 |
Food Journal 2/2/11
I had a really good work out with my trainer tonight, I felt really strong. I’m sure I’ll be sore tomorrow!
| Tuesday 2/02 | ||||
| Breakfast: | Calories (1800) | Protein (112 g) | Carbs (270 g) | Fat (30 g) |
| Oatmeal-plain (cinnamon & Splenda) | 200 | 8 | 38 | 4 |
| Udo’s Oil 3.6.9 Blend Omega Fatty Acids 1 Tbsp | 120 | 0 | 0 | 14 |
| 6 egg whites-Hard Boiled | 102 | 21 | 2 | 0 |
| Snack: | ||||
| Apple-Gala | 80 | 0 | 22 | 0 |
| Cottage cheese 1/2 cup 2% | 100 | 12 | 6 | 2.5 |
| Lunch: | ||||
| Turkey 4 oz | 153 | 34 | 0 | .08 |
| Sweet Potato 1 medium | 103 | 2 | 24 | 0 |
| Spinach Salad~~Tomatoes, mushrooms,cucumbers, | 78 | 8 | 12 | 0 |
| peppers, kalamata Olives (est)Native Sun 8 oz | ||||
| Apple~Gala | 80 | 0 | 22 | 0 |
| Snack: | ||||
| Apple~Gala | 80 | 0 | 22 | 0 |
| Oatmeal-plain (cinnamon & Splenda) | 100 | 4 | 19 | 2 |
| After Work out on the way home | ||||
| Protein Shake | 110 | 23 | 4 | 1 |
| Dinner: | ||||
| Tilapia 3 oz | 110 | 22 | 0 | 2.5 |
| Veggies: Broccoli, Carrots, Baby Corn, Snap Peas 12 oz | 175 | 7 | 21 | 7 |
| Total Calories | 1591 | 141 | 192 | 33.08 |
Food Journal 1/25/11
| Tuesday 1/25 | |
| Breakfast: | |
| 1/2 cup egg whites (1/4 c = 30 Calories) | 60 |
| 2 slices of wheat bread 45 calories each | 90 |
| apple | 80 |
| Peanut butter | 180 |
| Snack: | |
| Almonds | 100 |
| cottage cheese low-fat | 90 |
| Lunch: | |
| Cajun Tofu Wrap-Native Sun (est) | 300 |
| Spinach Salad-est_Native Sun (spinach, tomatoes | |
| cucumbers, peppers, mushrooms, chicken) | 110 |
| apple | 80 |
| Snack | |
| Protein Shake “Pure Protein” (Cookies & Cream) | 120 |
| I usually drink vanilla, but decided to try the | |
| Cookies & Cream…think I’ll stick with vanilla |
|
| Dinner: | |
| Jennie-O Turkey Burger | 180 |
| Wheat bun | 100 |
| Veggies-Snap peas, broccoli, Carrots | 180 |
| Total Calories | 1670 |
I use these deli flats as buns…
Deli Flats 100 calories each
