WRITE IT ALL DOWN....

This is an example of what I have been doing for the last 25 weeks. May 10th was my first attempt, and I thought I was eating healthy! Ha Ha! I had a lot to learn and have come a long way. This is only one day of feedback from my Guru- you should have seen the whole week!!! The constructive criticism, advice and inspiration (in capital italics) is what has kept me going. It took weeks to get a grasp, with more than a few bumps along the way, I finally feel comfortable with my choices on this journey for a thinner, healthier me!

Sunday, May 10
Breakfast
French Press Coffee with 2 splenda and soy creamer
1 cup homemade yogurt w/ 1 tsp honey and 1 tsp granola I WOULD BE CURIOUS ABOUT CALORIE COUNT OF HOMEMADE YOGURT. IS IT FAT FREE? (not at all - Bob made it with half and half) BECAUSE GREEK GODS YOGURT PLAIN OR FACE FAT FREE IS VERY LOW CAL AND HIGHER PROTEIN. THE PROTEIN WOULD SUSTAIN YOU MORE. ACTUALLY BETTER STILL WOULD BE AN EGG WHITE OMELET OR SCRAMBLE WITH STEAMED VEGGIES. A LOT OF STEAMED VEGGIES. AND A SLICE OF A FLAX BREAD....ONE THAT DOESN'T HAVE SUGAR IN IT OR TOO MANY CALS (LOOK FOR ABOUT 80-100 CALS). THAT WOULD FILL YOU UP A LOT MORE THAN YOGURT. AND YOU NEED MORE FIBER, FOR SURE. THAT IS IMPORTANT FOR REGULATING BLOOD SUGAR.
2 0z sheep milk cheese with 18 crackers (12 grain, serving size 22 (1/4” size)) UH UH . I WOULD STAY AWAY FROM CRACKERS. AND TWO OUNCES OF CHEESE IS A LOT OF CALORIES AND FAT FOR A SNACK. HOW ABOUT RAW VEGGIES AND A HEALTHY LOW FAT DIP? A BIG LOW SODIUM V-8 WITH HOT SAUCE IN IT? A CUP OF AIR POPPED POPCORN, NO SALT OR FAT ADDED.
Dinner
HUGE artichoke w/EVOO and 18 yr old balsamic vinegar dip WATCH THE OIL. LOTTA FAT IN THE DAY. I WOULD USE LEMON ON THE ARTICHOKE. OR JUST BALSAMIC. AND AS A VEGGIE, ARTICHOKE ISN'T REALLY MUCH OF ONE. IT'S HIGHER IN CALORIES LOWER IN NUTRIENTS. NEED SERIOUS VEGGIES.
Grilled asparagus, spring onion and jalapeno w/EVOO and shaved Parmesan cheese MORE CHEESE. AND MORE OIL.
2 slices tomatoes and buffalo mozzarella cheese w/EVOO and fig balsamic MORE CHEESE. AND MORE OIL. GOTTA GIVE THOSE UP (NO MORE THAN ONE OR TWO TOTAL SERVINGS OF FAT A DAY -- AND THAT INCLUDES OIL, SAUCES, ANYTHING YOU USE IN COOKING LIKE PESTO). FD CHECK TO SEE IF THERE IS ANY SUGAR IN FIG BALSAMIC. MUCH BETTER WOULD BE A MEAL T HAT HAD MORE FIBER IN IT AND MORE PROTEIN. GRILLED FISH OR CHICKEN. BROWN RICE. OR QUINOA. OR WILD RICE. OR PEARL BARLEY. STEAMED VEGGIES. THESE ARE NOT REALLY THE HEALTHY, FIBER FILLED KINDS OF VEGGIES YOU NEED.
2 glasses of sauvignon blanc RED WINE WOULD BE BETTER -- LESS SUGAR.
(This was one of my all time favorite summertime meals)
Dessert
1/2 pint of raspberries w/2 Tbls yogurt and tsp honey LOSE THE HONEY, HONEY....SWITCH TO A SPLENDA IF YOU NEED SWEET.
LOTS OF WATER
EXERCISE
Walk/little jogging 3 miles (AM) (my walk/run consists of walk a song/run a song)

Wednesday, November 11
Breakfast
Coffee with 1 splenda (no more cream or 1/2 and 1/2), 1 omega 3 egg and greens (my sauteed mixture of kale, spinach, collards, mushrooms, onions and zucchini) YAY
Lunch
Bag of mixed salad greens, can of tuna in water drained, cucumber, tomato, yellow pepper and a pepper vinaigrette YAY
Dinner
Smoked then grilled chicken breast with 1/2 a baked delicata squash and a nice salad of romaine lettuce with cucumber, tomatoes, green onions and a peppery vinaigrette YAY YOU ARE AMAZING
Snacks
Apple, roasted carrots – I can’t get enough and 1/2 a snack pack of almonds LOVE ROASTED CARROTS. HAVE YOU TRIED RUTABAGA? CELERY ROOT IS MY ALL TIME FAV. AND LOVE TURNIPS.
Dessert
None
EXERCISE
100 sit-ups and arm work
Bike to and from work (approx. 20 minutes 1 way)