Weight Loss Challenge – Week 2, Days 4, 5 & 6 – Where’s the Fruit??
Posted in: July to October 2009, Suzanne's Weight Loss Journey, Week 2
I got behind in my blog, so I’m going to roll 3 days into one. Had to take care of personal stuff (nothing bad! Just had things that needed doin’). I’ll share my notes on the three days and then post the charts and meal plans.
Week 2, Day 4 (Thursday)
Not a bad day, overall. But I’m still eating more fat than my goal. A little bit more than half of it is unsaturated fats, so that’s not too bad. Still, something to keep an eye on.
Only one fruit though! I could do way better than that!
Week 2, Day 5 (Friday)
Unless I’m reading things too quickly, I had ZERO fruit on Friday. (No, red wine doesn’t count as fruit because of the grapes!) This was a day where I missed my morning snack. And even though I did have lunch, I had a really late snack. I was pretty hungry by then and just grabbed a granola bar (lots of sugar) and a soy mousse (not so much). I let my kind of crappy day (stress-wise) get the best of me with a glass and a half of wine and some take out Thai food. I didn’t overeat with the Thai food though — and I’m guesstimating the calories.
See, that’s the problem with take-out food, etc. If you don’t know the exact ingredients, you really don’t know how much you’re eating (no matter what any calorie counter says). Definitely, you can get a good estimate. But, it’s so much easier to count calories or eat healthfully when you stick to simple ingredients.
On the fruit issue: The problem is obvious now! We do our grocery shopping on Sundays; by the time Thursday rolls around there’s either not much left or it’s starting to go bad. (I’m REALLY fussy about the ripeness of my fruit!) Solution: Go out and buy more fruit about 4 days after grocery shopping! Geez, sometimes the solutions are so simple yet we overlook them! LOL!
Week 2, Day 6 (Saturday)
Brace yourself: we had spaghetti Saturday night and — drumroll, please! — I had 1 CUP of pasta! Yes, that’s right, folks! I measured it out, ate it with a sausage sauce that had lots of veggies. And I was NOT hungry for more!
But wait, save your applause: I went overboard on the wine. No reason, no excuses. Wasn’t thinking about my goals, obviously. Because if I was, I would have said NO! I’ve got to find the right balance when it comes to alcohol. I tend to have it more often in the summer — in a “sitting outside and relaxing before supper” sort of thing. I’ll have to think on this…
—————————————
So, how are you doing, nutritionally? As you can see, eating at a calorie deficit is not just about the calories. It’s about eating healthfully, too! Where can you make improvements?
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Day 4
| Food Item | Amount | Cals | Carbs | Prot. | Fat |
|
| 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 | 0.33 cup (1 NLEA serving) | 51 | 14.70 | 2.60 | 0.97 |
0.13
0.42
0.13
|
| Milk, nonfat, fluid, with added vitamin A (fat free or skim) | 0.5 cup | 42 | 6.08 | 4.13 | 0.10 |
0.06
0.01
0.14
|
| Nuts, brazilnuts, dried, unblanched | 0.33 oz (6-8 kernels) | 61 | 1.15 | 1.34 | 6.23 |
2.30
1.93
1.42
|
| Rice, white, long-grain, parboiled, enriched, cooked | 0.5 cup | 100 | 21.64 | 2.00 | 0.24 |
0.07
0.06
0.06
|
| Salmon – Kirkland Frozen | 0.5 serving | 170 | 0.00 | 18.50 | 10.00 |
0.00
0.00
3.50
|
| Soy Nuts (1/4 cup) | 1 serving | 190 | 13.00 | 15.00 | 9.00 |
0.00
0.00
0.00
|
| Oranges, raw, navels | 1 fruit (2-7/8″ dia) | 69 | 17.56 | 1.27 | 0.21 |
0.04
0.04
0.03
|
| Alcoholic beverage, wine, table, white | 1 glass (3.5 fl oz) | 70 | 0.82 | 0.10 | 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
|
| Sweet potato, cooked, baked in skin, with salt | 1 medium (2″ dia, 5″ long, raw) | 103 | 23.61 | 2.29 | 0.17 |
0.00
0.11
0.06
|
| Butter Chicken | 1 serving | 389 | 3.84 | 37.04 | 24.17 |
8.78
5.70
7.17
|
| SoYummi GoLite – Soy Mousse (Black Cherry) | 1 serving | 100 | 15.00 | 3.00 | 3.00 |
0.00
0.00
0.00
|
| 1534 | 136.40 | 100.91 | 61.62 |
12.24
8.83
16.13
|
Workout
Had a GREAT cardio workout!
Avg. HR: 153 bpm
Strides: 5572
Cals Burned: 425 (approx.)
Time: 45 minutes
Day 5
| Food Item | Amount | Cals | Carbs | Prot. | Fat |
|
| Scrambled Eggs (egg, egg white, spinach) | 1 serving | 158 | 2.43 | 17.62 | 7.57 |
2.91
1.36
2.26
|
| Bread – Country Harvest (2 slices) | 0.5 serving | 125 | 19.50 | 6.00 | 2.50 |
0.75
1.25
0.50
|
| Olivina Margarine | 1 tsp | 36 | 0.05 | 0.00 | 4.00 |
2.25
1.05
0.60
|
| Butter Chicken | 0.5 serving | 194 | 1.92 | 18.52 | 12.09 |
4.39
2.85
3.58
|
| Sweet potato, cooked, baked in skin, with salt | 0.75 medium (2″ dia, 5″ long, raw) | 77 | 17.71 | 1.72 | 0.13 |
0.00
0.08
0.04
|
| Nature Valley Sweet & Salty Bar (Almond) | 1 serving | 160 | 22.00 | 3.00 | 7.00 |
0.00
0.00
0.00
|
| SoYummi GoLite – Soy Mousse (Black Cherry) | 1 serving | 100 | 15.00 | 3.00 | 3.00 |
0.00
0.00
0.00
|
| Alcoholic beverage, wine, table, red | 1.5 glass (3.5 fl oz) | 111 | 2.62 | 0.32 | 0.00 |
0.00
0.00
0.00
|
| Nuts, brazilnuts, dried, unblanched | 0.33 oz (6-8 kernels) | 61 | 1.15 | 1.34 | 6.23 |
2.30
1.93
1.42
|
| Thai Food | 1 meal | 450 | 78.75 | 16.88 | 7.50 |
0.00
0.00
0.00
|
| Tea, 1 sugar and low fat milk | 3 serving | 111 | 21.72 | 6.18 | 0.15 |
0.09
0.00
0.21
|
| 1584 | 182.85 | 74.58 | 50.17 |
12.69
8.52
8.61
|
Workout
Had another great workout — this time, weight training.
Day 6
| Food Item | Amount | Cals | Carbs | Prot. | Fat |
|
| Egg, whole, cooked, fried | 2 large | 185 | 0.80 | 12.54 | 14.08 |
5.84
2.44
3.94
|
| Bread – Country Harvest (2 slices) | 1 serving | 250 | 39.00 | 12.00 | 5.00 |
1.50
2.50
1.00
|
| Tea, 1 sugar and low fat milk | 3 serving | 111 | 21.72 | 6.18 | 0.15 |
0.09
0.00
0.21
|
| Butter Chicken | 0.5 serving | 194 | 1.92 | 18.52 | 12.09 |
4.39
2.85
3.58
|
| Healthy Cereal Mix (Kashi, All Bran, Soy Protein, | 1 serving | 303 | 45.16 | 25.08 | 6.36 |
1.50
1.06
1.41
|
| Alcoholic beverage, wine, table, red | 2.5 glass (3.5 fl oz) | 185 | 4.38 | 0.52 | 0.00 |
0.00
0.00
0.00
|
| Sausage & Pepper Pasta Supper | 1 serving | 294 | 14.43 | 13.59 | 20.71 |
9.98
2.53
6.45
|
| Spaghetti, whole-wheat, cooked | 1 cup | 174 | 37.16 | 7.46 | 0.76 |
0.11
0.29
0.14
|
| 1696 | 164.57 | 95.89 | 59.15 |
23.41
11.67
16.73
|
Workout
No planned workouts, and would have done some bike riding or long walk/hike, but had to hang around the house (had a contractor over, doing some work). Will make up for that on Sunday!
If you want to stay up-to-date on what I’m doing, you can follow me a few ways:
Bookmark: Go to this blog’s main page and then bookmark that page.
RSS Feed: Get the RSS Feed
By e-mail: Subscribe to Suzanne’s Weight Loss Journey by Email
Facebook: Become a fan of FitWatch on Facebook
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Weight Loss Challenge – Week 2, Day 3 – Making Room For Ice Cream |
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.
