csm3’s BodyBlog

Here goes…

• Wake up:  8oz coffee
• 7:48: 16oz water
• 8:35am: egg white omelet with spinach, tomato, black beans, turkey, green pepper
• 9:01am: 8oz water
• 11:00am: 8oz protein shake (this is the first chocolate shake that actually tasted good to me!)
• 1:00pm: 4oz baked chicken with spinach, peppers, onion, lemon juice, spices; salad with spinach leaves (just call me Popeye), green beans, pepper, califlower, onion, black beans, salsa, string cheese
• 3:18pm: 16oz water
• 3:48pm: 4 strawberries, 1/2 banana, 1tbsp honey
• 5:30pm: whole wheat sandwich with spinach, provolone, turkey, deli mustard
• 6:05pm: tea with echinacea
• 7:40pm: 1 hard boiled egg, 1/4 cup multigrain cereal, cup hot chocolate (its not sweet, trust me)

Approximate Totals:  1238 calories, 27.06g fat, 2364mg sodium, 84.5g carbs, 48.5g sugar, 121.5g protein

Lesson learned:  I should have picked either salsa OR cheese in my salad to reduce the sodium, I should have made better selections so I wouldn’t have consumed so much sodium, a lot of the sugar was natural so I’m on the fence with that one, I surprised myself with the protein total…

• Wake up:  16oz water, 8oz coffee
• 8:15am:  turkey bacon and cheese on whole wheat; 8oz water
• 10:49am:  8oz protein shake
• 12:50pm:  1/2 cup green beans; 5oz baked chicken with onions; 16oz water
• 3:00pm:  1 container of yogurt; 1 banana, 16oz water
• 5:20pm:  5oz rottisserie chicken; 1/2 cup rice
• 8:20pm:  8oz cup of echinacea tea with water

Approximate totals:  1100 calories, 46.2g fat, 1386.5mg sodium, 39g sugar, 91.5g carbs, 93g protein

Lesson learned:  I am still working on the sodium intake.  Today was a better day though.  Also, I want to see how my body reacts to less sugar.  I want to try and increase my protein.  All in all I think today went better than yesterday and I get a pat on the back:) 

First of, just want to say that I feel alot better today and finally got to workout.  Yeay!!!

• Wake up: cup coffee
• 8:00am: jam and honey on whole wheat; 16oz water
•  10:30am: 80z portion of egg white omelet with spinach, tomato, peppers, swiss; 8oz decaf coffee
• 12:20pm: 16oz water
• 1:30pm: 3 strawberries, 3 slices turkey, 3 slices hard salami, 1/2 handful peanuts, 1 string cheese, 1 slice provolone
• 3:30pm: 8oz protein shake with cinnamon; banana
• 6:00pm: 8oz of meat stuffed with spinach and cheese; sweet potato
• 8:00pm: 4 strawberries with honey

Approximate totals:  1503 calories, 51g fat, 2223.5mg sodium, 128.5g carb, 46g sugar, 110g protein

Lesson Learned:  I did not realize how addicted I am to cheese.  Doing this journal has helped me pinpoint my weaknesses.  I plan on reducing the amount of cheese that I consume.  Also, I need to be more selective of the things I eat that have a lot of sodium.  I admit that I have a hard time letting go of comfort foods.  Will power is something that I strive to improve on.  Tomorrow is a new day!

• Wake Up:  16oz water, cup coffee
• 8:40am: egg whites scrambled
• 9:00am: 1/2 cup oatmeal
• 11:49am: 16oz water
• 1:30pm: 8oz portion of steak stuffed with spinach and low fat provolone, 16oz water
• 3:30pm: 8oz protein smoothie (water, protein powder, cinnamon, 3 strawberries)
• 5:30pm: 8oz portion of steak stuffed with spinach and low fat provolone, 16oz water
• 9:00pm: cup hot chocolate, one chocolate chip cookie

 Approximate Totals…..drum roll please….

1230 calories, 35.5 fat, 1137mg sodium, 86.5 carbs, 39g sugar, 112g protein

Lesson Learned:  By eating so much for breakfast, I did not feel as hungry throughout the day.  I also need to learn not to give into temptation when I go out at night (hence the cookie).  At times, I felt like I ate enough food to feed a family of four and yet the approximate totals show otherwise.  Hmm interesting… 

• Wake Up:  16oz water
• 8:30am: 2 hard boiled eggs
• 10:30am: 8oz protein shake with 1% milk
• 12:30pm: 6 slices of turkey, 6 red grapes, 3 strawberries, 3oz califlower, 1 string cheese, 1 cup decaf coffee
• 3:15pm: 1 banana
• 5:45pm: chips and salsa, grilled chicken, rice and beans, 8oz water
• 7:30pm: sugar free chocolate milk and oatmeal cookie

Approximate totals:  1550 calories, 56g fat, 2070mg sodium, 220.5 carbs, 56.5 sugar, 109g protein

Lesson learned:  Damn that sodium!!!  I also need to work on willpower and not give into sweets.   

This flu is kicking my butt!!!

• Wake up:  16 oz water
• 8:35 - 2 hard boiled eggs, 16 oz water,1 cup coffee
• 10:38 - 1 container of Light & Fit Yogurt, 16 oz water
• 12:00 - 4oz baked chicken, 1/2 cup brown rice and black beans
• 3:30 - 1 cup decaf coffee, fruit & walnut snack
• 5:30 - egg white omelet with home made pico de gallo (black beans, peppers, onions, tomatoes, lime juice, cilantro), spinach and cheese, 16 oz water
• 7:30 - 16oz water, handful nuts, mixed fruit with honey
• 8:15 - 1 cup of tea with echinachea, medicine

Approximate totals:  1500 cal, 60g fat, 1400mg sodium, 41.5g sugar, 108.5g carbs, 90g protein

Lesson learned:  I need to get a handle on my sugar, carbs and especially sodium.  WOW!  I am making an effort to start buying more "real" food, not packaged.  Also, I need to get used to eating "raw" foods.  Maybe substitute more raw veges for snacks?  More fruit?  Keep my protein up but figure a way to reduce my fat.

Until next time. 

First off, just want to say that today could have gone better.  I am sick (go ahead and say aww…poor baby) and did not have a good appetite or will power for that matter.  Enough self-pity and onto the posting!

• Wake up:  16 oz water
• Breakfast: sandwich with whole wheat bread, egg whites, reduced fat cheese and turkey bacon
• Snack:  Coffee, 16 oz water, 2 strawberries, reduced fat string cheese
• Lunch: 1/2 portion of thin crust pizza with pesto sauce and vegetables, 8 oz water
• Afternoon snack: 1/2 portion of thin crust pizza with olive oil, pesto sauce and vegetables, 16 oz water
• Dinner:  fruit salad with strawberries, bananas, reduced fat string cheese, 7 baked tator tots (Boo! Bad Choice I know), 16 oz water
• 16 oz water

Approximate totals:  1200 calories, 38g fat, 2100mg sodium, 100g carbs, 60g protein

Lesson:  Need to pick better choice when eating out (lunch was a business meeting), reduce or stop eating so much prepackaged foods, reduce or stop giving into cravings!  At least I drink alot of water:) 

While watching the Bachelor, I had 2 strawberries drizzled with honey and a piece of dark chocolate.  Not terribly healthy but it sure helped my sweet tooth!

Okay here goes…

• Wake Up: 16 oz water
• 8:48 sandwich with 2 slices whole wheat bread, 4 slices turkey bacon, 1 string cheese; cup coffee with lowfat creamer; 16 oz water
• 11:27 1 sweet potato; 3 oz baked chicken; 1 tbsp light butter
• 12:00 10 oz water
• 13:52 1 cup coffee with lowfat creamer
• 16:00 3 slices turkey bacon; 1 string cheese; 3 strawberries
• 16:30 16 oz water
• 18:00 1 cup tea with echinacea and 1% milk; 1 bowl salad with lettuce, organic salsa, string cheese, low fat provolone, hard boiled egg, turkey slices, hard salami, green peppers
• 19:00 16 oz water

Approximate Totals Are:  1100 cal, 36g fat, 1960mg sodium, 85g carbs, 65g protein

In an effort to put all my progress out there, I have decided to create a food journal.  I will be entering what I have eaten everyday starting today.  This has been a weak area for me in the past so I hope I can improve by seeing what I eat….