Weight Loss Challenge Week 1, Day 6 & 7 — Getting Back on Track
Posted in: July to October 2009, Suzanne's Weight Loss Journey, Week 1
Getting back on track after getting stressed and eating for comfort on Day 4 and 5. It seems to me my week-end eating was a lot worse in the past. Lots of big meals, with sauces involved. It’s amazing how eating healthy can become such a habit, if you give it a try. I used to eat spaghetti 3 to 4 times a week — and I’m not talking 1 cup serving sizes! Now, it’s maybe once every couple of weeks.
So, don’t believe the stories that you tell you yourself, that there’s no way you could something. I used to tell myself I was a pasta fiend and there’s no way I could stop eating pasta. You know that attitude. Well, I was kidding myself. I didn’t need to give it up completely, but I was perfectly capable of putting it in its place and not let it rule me. You can, too!
Here’s what I ate over the week-end. Note: I didn’t intentionally eat less than my calorie goal of 1700. It just turned out that way. Don’t know if it was an after-effect of the overeating on Thursday and Friday.
Dislcaimer: I am not a nutritionist, nor do I play one on TV. Your needs may be different
Saturday, July 18, 2009
| Food Item | Amount | Cals | Carbs | Prot. | Fat |
|
| Tea, 1 sugar and low fat milk | 4 serving | 148 | 28.96 | 8.24 | 0.20 |
0.12
0.00
0.28
|
| Cereals ready-to-eat,, KASHI GoLEAN CRUNCH by KELLOGG | 0.5 cup | 100 | 18.00 | 4.64 | 1.53 |
0.86
0.56
0.12
|
| Cereals ready-to-eat, KELLOGG, KELLOGG’S ALL-BRAN Original | 0.2 cup (1 NLEA serving) | 31 | 8.91 | 1.58 | 0.59 |
0.08
0.25
0.08
|
| Soy Protein (Small Pieces) | 30 gram | 90 | 4.00 | 14.00 | 2.50 |
0.00
0.00
0.00
|
| Soy Nuts (1/4 cup) | 1 serving | 190 | 13.00 | 15.00 | 9.00 |
0.00
0.00
0.00
|
| Rice, white, long-grain, parboiled, enriched, cooked | 0.33 cup | 66 | 14.28 | 1.32 | 0.16 |
0.05
0.04
0.04
|
| Shrimp Stir Fry | 0.5 serving | 123 | 4.43 | 19.69 | 2.92 |
1.07
1.02
0.52
|
| Plantain Snack (28g or 33 chips) | 0.5 serving | 75 | 9.50 | 2.50 | 4.00 |
0.00
0.00
0.00
|
| Bananas, raw | 1 small (6″ to 6-7/8″ long) | 90 | 23.07 | 1.10 | 0.33 |
0.03
0.07
0.11
|
| Mollusks, scallop, mixed species, raw | 2 unit 2 large or 5 small | 53 | 1.42 | 10.06 | 0.46 |
0.02
0.16
0.04
|
| Oil, olive, salad or cooking | 1 tablespoon | 119 | 0.00 | 0.00 | 13.50 |
9.98
1.35
1.82
|
| Chicken, broilers or fryers, breast, meat only, cooked, roasted | 1 cup, chopped or diced | 231 | 0.00 | 43.43 | 5.00 |
1.74
1.08
1.41
|
| Beans, snap, yellow, cooked, boiled, drained, with salt | 1 cup | 44 | 9.85 | 2.36 | 0.35 |
0.01
0.18
0.08
|
| Alcoholic beverage, wine, table, red | 2 glass (3.5 fl oz) | 148 | 3.50 | 0.42 | 0.00 |
0.00
0.00
0.00
|
| Cheddar cheese, low fat (20% m.f.) | 30 gram | 90 | 1.00 | 9.00 | 6.00 |
0.00
0.00
3.50
|
| 1598 | 139.92 | 133.34 | 46.54 |
13.96
4.71
8.00
|
Sunday, July 19, 2009
| Food Item | Amount | Cals | Carbs | Prot. | Fat |
|
| Tea, 1 sugar and low fat milk | 4 serving | 148 | 28.96 | 8.24 | 0.20 |
0.12
0.00
0.28
|
| Cereals ready-to-eat,, KASHI GoLEAN CRUNCH by KELLOGG | 0.5 cup | 100 | 18.00 | 4.64 | 1.53 |
0.86
0.56
0.12
|
| Cereals ready-to-eat, KELLOGG, KELLOGG’S ALL-BRAN Original | 0.2 cup (1 NLEA serving) | 31 | 8.91 | 1.58 | 0.59 |
0.08
0.25
0.08
|
| Soy Protein (Small Pieces) | 30 gram | 90 | 4.00 | 14.00 | 2.50 |
0.00
0.00
0.00
|
| Soy Nuts (1/4 cup) | 1 serving | 190 | 13.00 | 15.00 | 9.00 |
0.00
0.00
0.00
|
| Rice, white, long-grain, parboiled, enriched, cooked | 0.33 cup | 66 | 14.28 | 1.32 | 0.16 |
0.05
0.04
0.04
|
| Shrimp Stir Fry | 0.5 serving | 123 | 4.43 | 19.69 | 2.92 |
1.07
1.02
0.52
|
| Plantain Snack (28g or 33 chips) | 0.5 serving | 75 | 9.50 | 2.50 | 4.00 |
0.00
0.00
0.00
|
| Bananas, raw | 1 small (6″ to 6-7/8″ long) | 90 | 23.07 | 1.10 | 0.33 |
0.03
0.07
0.11
|
| Mollusks, scallop, mixed species, raw | 2 unit 2 large or 5 small | 53 | 1.42 | 10.06 | 0.46 |
0.02
0.16
0.04
|
| Oil, olive, salad or cooking | 1 tablespoon | 119 | 0.00 | 0.00 | 13.50 |
9.98
1.35
1.82
|
| Chicken, broilers or fryers, breast, meat only, cooked, roasted | 1 cup, chopped or diced | 231 | 0.00 | 43.43 | 5.00 |
1.74
1.08
1.41
|
| Beans, snap, yellow, cooked, boiled, drained, with salt | 1 cup | 44 | 9.85 | 2.36 | 0.35 |
0.01
0.18
0.08
|
| Alcoholic beverage, wine, table, red | 2 glass (3.5 fl oz) | 148 | 3.50 | 0.42 | 0.00 |
0.00
0.00
0.00
|
| Cheddar cheese, low fat (20% m.f.) | 30 gram | 90 | 1.00 | 9.00 | 6.00 |
0.00
0.00
3.50
|
| 1598 | 139.92 | 133.34 | 46.54 |
13.96
4.71
8.00
|
Workouts
No official workouts, but I went for a long bike ride on Saturday and a long walk on Sunday. I’ll talk more about how the week went after I do my official weigh-in and measurements.
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About the Author
Suzanne is the owner of FitWatch. She's had strong interest in nutrition and exercise for over 20 years, and is an ACE-certified Lifestyle & Weight Management Coach. Back in 2002, she started FitWatch.com because she wanted to help people lose weight by creating helpful tools and calculators. A huge fan of calorie counting, Suzanne created the FitWatch Fitness Tracker to make it easy for people to count their calories.
