July 29th, 2013

7:45am
1/2 cup egg whites with about 1 cup spinach. (Egg whites = 12 grams protein)
3 tomato slices
2 cups coffee

12pm
1 good greens bar from Lifetime

1pm
massive salad
6 slices turkey pepperoni

4pm 10 baby carrots, 1/2 red pepper, 1 tbsp hummus

6pm
steamed turnip and cauliflower in lemon juice, about 1.5 cups

8pm
6 chocolate covered berries

July 28th, 2013

8am
egg whites, spinach, coffee, 1 slice gluten-free toast


noon
leftover green beans, squash stir-fry
2 handfuls of trail mix (nuts, raisins, M&Ms)

3pm
big salad; with the usual list of agreements


7pm
several cups of movie popcorn

June 27th, 2013

5:15am
usual breakfast, except 1 instead of 2 cups of coffee and no toast

up early for the triathlon

9:00am
2 more cups of coffee

10:30
left over veggie stir fry from last night

11:am
raw cauliflower with 1/3 c. hummus
1/2 c. cucumber

1pm
15 almonds
1 peach

4pm
6 baby carrots

6pm
salad with spinach, lettuce, 3 slices of avocado, tomatoes, grated cabbage
2 oz. chicken breast, slow cooked in salsa and chicken stock
1/2 c. rice

Goals for July 23-

My evenings will go thusly:

1. Prepare the meal that I planned in advance.

2. This meal will be based on:

• a mix of steamed and/or sauteed vegetables, with spices, or light flavoring from vinegar, or lemon, or soy sauce or miso
• some days there will be protein added, either stir fried chicken, steamed fish, or ground turkey burgers, no bun
• if there is a starch, it will be brown rice, quinoa, or ???? TBD, once I learn other acceptable options.

3. The children may have this, or, more likely something else. But whatever they have, if they leave any of it on the plate, I will (or they will) take it immediately to the trash. It will be left out, nor stored.

4. After the meal, I will clean the dishes quickly and leave the kitchen.

5. Then I will pleasurably work for 30 minutes to no more than 1 hour on a necessary household task, (i.e., laundry, dealing with the mail pile, straightening my office or bedroom or whatever is a priority that day).

So looking at the calendar for next week:

Sunday 28: cauliflower
Monday 29: squashes
Tuesday 30: onion, cherry tomato, green bean stir fry with basil and oregano
Wednesday 31: broccoli
Thursday 1: greens
Friday: 2 squashes
Saturday 3: broccoli

June 26. 2013

Friday

7:45 am usual, no toast

12pm
massive salad, spinach, lettuce, cucumbers, tomatoes, peppers, 1/3 c. beans, light corn



3pm
10 baby carrots with 1/2  c. hummus
15 almonds

6pm
Stir fry with onion, geen beans, yellow squash, zucchini  probably had 1.5 cups, maybe 2
founder fish with a squirt of mustard on top. Probably 4 ounces
1/2 c. brown rice and quinoa

Notice that I did not have chocolate covered betters all week.
Tonight I had 8. A serving is a quarter cup, and 8 berries is less than half of a 1/4 c.

Jun 25, 2013

Thursday

7:45am

the usual plus 1 piece gluten free toast

12pm

massive salad with spinach, lettuce, cucumbers, peppers, a little corn, 1/3 cup beans, peas

3pm

1/2 cup blueberries

15 almonds

4pm

1 bell pepper with 1/4 c. hummus

6pm

went to a happy hour - 2 glasses cider 

1/2 of a 12 inch gluten free, light cheese veggie pizza

8pm 

3/4 c. broccoli in brown sauce (Hector's Chinese food leftover)

1/2 c. rice ( I know, too late in the day and too many carbs on this day. The Happy Hour is a very rare thing.) 

July 24 2013

7:45am
usual egg whites, spinach, coffee, no toast

12pm
massive salad with lettuce, spinach, cucumbers, 1/3 c. beans, tomatoes, 1/4 c. corn, sprinkling of peas, some shredded cabbage

4pm 1.5 bell peppers with 1/4 c. hummus

15 almonds

8pm
stir fry vegetables left over from previous day, 2 oz. cubed chicken breast

June 23rd, 2013

7:45am
usual, plus 1 slice gluten-free toast

12:30pm
massive salad - same as every day.

3pm
10 baby carrots wit 1/2 cup hummus


4pm
15 almonds
1/2 small apple


7pm
stir fry with onions, yellow squash, cabbage and zucchini,
1/2 cup rice
6 small turkey sausage links

June 22, 2013

7:45am
the usual

1:00pm
large salad, lettuce, spinach, peas, corn, peppers, cucumber, 1/3 c. beans, artichoke hearts

3pm 1 bell peppers with 1/2 c hummus

6pm

1 protein drink - 14 grams protein (2 scoops of powder with 8oz. water)

8:30pm
sauteed zucchini with onion, garlic, cabbage, and a little cilantro about 2 cups, mixed with half cup rice.

July 19th

8am
the usual

12:30
big salad: lettuce, spinach, tomato, peppers, cucumber, artichoke hearts, 1/3 c. kidney beans, 1/2 c. tuna mixture, sprinkle of corn
1 gluten-free cookie


4pm
10 baby carrots
1/2 C. hummus

Then disaster struck...

1 more gluten free cookie with 1 tsp peanut butter and handful of chocolate chips
several handfuls of baked cheetos

6pm
3 strips turkey bacon
1/2 cup cabbage and green beans

July 18th, 2013

8:30

6 oz. smoothie with blueberries, strawberries, raspberries, blackberries, peach, and spinach

11:30
4 oz. smoothie
1/2 cup egg whites with half tomato

12:30
giant salad: lettuce, spinach, cucumber, peppers, artichoke hearts, 1/3 cup kidney beans, 1/2 cup tuna, tomato

6:oopm
steamed green beans, sauted white cabbage with onion LOTS
1/2 cup tuna mixed with a little mayo and half an avocado
1/2 cup quinoa tabouli

1 gluten free cookie.


9pm
7 chocolate covered berries

July 17th, 2013

7:45am
1/2 cup eggwhites with spinach
2 cups coffee with truvia and almond milk


1pm
1/2 pepper
1/2 cucumber
1/3 c. hummus
1 banana


6pm
salad with mixed greens, tomato, pepper, cucumber 1/3 c. black beans, 1 tbs lite ranch; 1/2 C. tuna
1/2 c. brown rice and quinoa
1 gluten free shortbread cookie with 1 tsp peanut butter and jelly

9pm
1.5 glasses wine
6 chocolate covered berries

July 16th, 2013

8:am
1/ cup egg whites with spinach
2 cups coffee with truvia and almond milk
1 gluten free cookie

noon
big salad with mixed lettuces, spinach, artichoke hearts, 1/2 a pepper, 1/3 cup beans,

3pm
12 almonds
4 carrots


7pm
1 cup brown rice
1 cup steamed veggies
2 oz. chicken breast
peanut sauce
(This was a Budha bowl at Northstar)

9pm
1/2 cup oats, with 1 tsp sugar and 1tsp butter

Why am I doing this?

I am choosing to spend this time and money on nutrition training because although I have studied this in the past, I haven't learned it yet. I have not made all the permanent changes I wish to make regarding my nutrition. I have made some good changes, but not all the changes I wish to make.

I could not do it. I could eat whatever I wanted and not pay attention to healthy food choices. But that would not lead me to my goals (see below). It might make me feel good for a short period of time, but more of my time would be spent feeling guilty, fat, sick, uncomfortable, and worried about my health. Why would I want to live that way? If I live the way I am trying to live, I will feel healthy, strong, clean, lean, calm, and focused. Doesn't that sound so much better?



Wellness Vision:

• I want to be a size 8.
• When I think about what "food" is, I want to imagine fresh, natural, unprocessed, vegetables, lean proteins, and fruits. 
• I want to view processed views as disgusting.
• I want to have no nutrition-related health problems.
• I don't want to get cancer, diabetes, high blood pressure, etc.
• I want to age naturally, and in good health.
• I want to look good: no excess body fat and visible muscles in legs, arms, abdomen.

Three Month Behavioral Goals:

• To eat according to the food pyramid 6 out of 7 days a week.
• To feel like this is who I am, and not that I am on a diet, or temporary plan.

Week 1 Behavior Goals (July 15-21) 

1. Do not eat leftovers off kids' plates
2. When I feel hungry, eat a veggie before eating anything else.
3. Make no bad food choices after 4pm.

July 14th, 2013

8am
1/2 cup egg whites with spinach
2 cups coffee with almond milk and truvia


12pm
1 yellow pepper
1/3 cup hummus
8 baby carrots
1/2 cup quinoa tabouli
1 cup strawberries with truvia

3pm
1/2 cup watermelon
1/2 gluten free scone


6:30
turkey burger, no bun, with lettuce, tomato, onions, pickles, mushrooms
a lot of french fries (I know, I know)

July 13. 2013

7:30
egg whites with tomato slices
3 cups coffee with truvia and almond milk

11am
1 yellow pepper
2 cups popcorn

12:30
1.5 cups of spinach and mixed greens
8 baby carrots
1/2 cup quinoa tabouli
1 tbl lite ranch
1/2 cup tuna
12 almonds

5:30pm
dinner at BD Mongolian
I made a dish of shrimp and mixed veggies with the chili garlic sauce. Plus 1/2 cup brown rice.

8:00pm
2 glasses white wine, some baked cheetos

July 12, 2013

Friday

7:45 am
egg whites with tomato slices
coffee, with almond milk and truvia

12;30 lunch
2 cups zucchini, tomato, onion mix
1/2 cup tuna fish (same as before, made the whole batch with some mayo and mustard)
12 almonds


5pm
3 small peaches
12 baked potato chips
1 brown rice tortilla
small turkey burger
1.5 cups green beans
2 cups popcorn
7 chocolate covered berries

July 11, 2013

7:45 am
egg whites, coffee, with truvia. You're right. I do like it better
also about 6 oz of berry and banana smoothie.

1pm
Lunch at Alladin's. I had a dish with rice, beans veggies, and chicken tenders. The portion was too much.

7pm
2 cups green beans
1 cup zucchini, tomato, onion, mushroom cooked mix

6 chocolate covered berries -

July 10th, 2013

7:45 am
1/2 cup egg whites (no spinach, ran out)
2 cups coffee, almond milk, agave

1/2 cup tuna mixed with a little mayo and mustard
1 cup green beans
1/3 c leftover tomato, edamame, quinoa from Bonefish Grill
1 cup cucumber, tomato, onion, mushroom salad from last night (dressing was olive oil, salt, pepper, garlic)

4pm
1 banana

5:00pm
15 almonds

6:00
Noodles and company rice noodles with broccoli, peppers, onions, shrimp. (I forgot to say no cheese). The problem with this meal was that I got the large and ate the WHOLE thing. I was hungry and it tasted awesome, but it was a larger portion than I should have had.

July 9th, 2013

7:45am
1/2 cup egg whites with spinach
2 cups coffee, almond milk, agave

12:30pm
salad of 1 cup mixed greens, 1 cup spinach, 1/3 black beans, 1/2 c artichoke hearts, 1/2 tomato, 1tbl lite Ranch.

12 almonds

1 carrot

5:30pm
1/4 lb turkey burger (no bun)
1.5 cups green beans steamed
1/2 cup brown rice quinoa
1/2 c. tomatoes, onions, cucumber salad (very light olive oil, salt, pepper, garlic)

8 stolen potato chips (this is the last day I will have to report this.)

6 dark chocolate covered blueberries

July 8th, 2013

7:45am
1/2 cup egg whites and spinach
2 cups coffee with almond milk and 2 tsps of agave.


12:30pm
salad: 1 cup each of spring mix and spinach; 1/3 cup black beans; 1 tomato, 1/2 c. artichoke hearts; 1 tbl lite ranch

2pm
1/3 c. unsweetened applesauce

3pm
1 yellow pepper

5pm
15 almonds

7pm
dinner at Bonefish Grill for my husband's birthday.

a few bites of shrimp, scallop, calamari appetizers
15 edamame pods (a couple beans per pod)
chicken breast (large, probably 6 oz.) grilled with lemon sauce with artichoke hearts, (like maybe 3 pieces), and a bunch of spinach, and goat cheese, which I scraped off, but still had some.
a side of zucchini cooked with tomato
a side of quinoa with edamame, tomato and peppers
too many stolen potato chips off my kids' plates, maybe 20?
1/4 cup of Creme brule and several small spoonfuls of key lime pie

July 7th, 2013

9:00am

1/2 cup egg whites with spinach

2 cups coffee with almond milk and 2 tsps agave

1 banana with 1 tsp. of peanut butter

12:30pm

salad with 1 cup spinach, 1 cup mixed greens, 1/2 cup cucumber, 2 carrots (tall), 1/3 cup black beans, 1/2 cup artichoke hearts, 1 TBL lite Ranch

1 Cup kettle corn

6:00pm

1/2 cup cucumber

1 carrot

2 large sushi rolls, about 16 pieces.

1 gluten-free beer.

5 chocolate acai berries

July 6th

9:00AM
6 oz. berry smoothie (blackberry, strawberry, raspberry, spinach
1 banana with 1tbl peanut butter
2 cups coffee with almond milk and 2 tsp. agave ( I really don't like stevia, but I'll go back to it once agave is gone)


noon
1 cup vegetable soup (made with red pepper, onion, spinach chicken stock, and 1.5 oz. chicken)
10 brown rice chips

2pm
2 cups kettle corn
3/4 cucumber


6:30PM
2 cups steamed green beans
2 cups yellow squash and zucchini skillet steamed
1 cup veggie soup, with 1 oz. chicken

5 chocolate acai berries

July 5th

8:00am
1/2 cup egg whites with spinach
coffee with almond milk and 1 tsp. agave
small corner of birthday cake (gluten and dairy free, btw)

12:30pm
lunch at IHOP with a friend (she chose the location)
egg substitute omelet with mushroom, spinach, tomato
small fruit cup
2 cups of coffee with h-n-h and sweetener

6:00pm
2 chicken tacos made with: 2 small corn tortilla, total of 3 oz. chicken breast, 1/2 cup beans, 1 tomato, salsa
20 brown rice chips with salsa
1 slice birthday cake

9:00pm
2 handfuls kettle corn

July 4th, 2013

10:00
1/2 cup egg whites with Spinach
6 strawberries and 1 banana chopped with a tsp. of almond butter mixed in.

1pm
large salad of mixed lettuce, spinach, 1/3 c. black beans, half a red pepper, 1/2 c. artichoke hearts, a bunch of cucumber, 1 tbl. lite Ranch.

1/6 lb. turkey burger with mustard.
3 rice chips.


6pm
1/2 cup baked beans
1 cup steamed yellow squash and zucchini
1/2 quinoa tabouli
1/4 lb. turkey burger
1 hotdog (I know, I know)
1 slice birthday cake
2 handfuls popcorn

July 3rd, 2013

8:00
1/2 cup egg whites
1 arepa (this is a Venezuelan food made with pre-cooked corn flour, like a savory pancake.)
sliver of butter for the arepa

(My plan here was to try to have a larger breakfast, so I'm not so hungry at the end of the day. I know the corn flour is probably not a great choice, but I really don't know what to add to the meal that will fill me up for an extended period of time.)

11:00
1 banana
4 cucumber sticks
1 gluten-free nutrition square (http://www.nogii.com/dlites/)

12:30
1/2 cup brown rice quinoa mix
1/2 cup black beans
1 red pepper
1/4 c. hummus
4 cucumber sticks
15 cherries
12 almonds
(what a huge lunch. All part of my eat more early.)

3:30pm
coffee with half-n-half and Splenda (at Panera, no other creamer choice)

6:30pm
Dinner at Whole Foods.
A large salad of all veggies (no starches) and 1/2 C. cubed chicken.
A smaller plate of hot food items including curried veggies, steamed veggies

1 weird Mayan superfood square. really hard to describe and disgusting, but gluten free and about 30 calories. I think it had goji in it.

9:00pm
1 glass white wine
6 dark chocolate covered blueberries.

July 2, 2013

8:00am

1/2 C. egg whites with spinach

2 cups coffee with 2 tsp Agave and 2Tbls. almond milk

11am

1/2 applesauce (not sweetened)

1pm

2 hard tacos from Taco bell with refried beans, lettuce and tomato.
Cantina bowl http://www.fatsecret.com/calories-nutrition/taco-bell/cantina-bowl---chicken

Turns out the Cantina bowl was a terrible choice, with high fat, but I haven't been to the grocery in over a week since I was out of town and I had about 15 minutes to grab lunch on the road between meetings. The fat must be in the sauce, because otherwise, it was chicken, black beans and rice.

2:34pm
4 dark chocolate covered pomegranate pieces



4:30
1/3 cup hummus
1 yellow pepper
3/4 C. watermelon

6:30
1 piece of tilapia. Forgot to weigh it again. 
1/2 C. radish chips
1/2 C. beet greens
1 cup steamed zucchini
15 cherries

July 1, 2013

8:00am

1/2 cup egg whites with spinach

1 cup coffee with almond milk and 1 stevia packets

Noon

1 banana

1 tsp. almond butter

2 cups of lettuce / spinach mix

1 tomato

1/2 yellow pepper

1.5 tsp lite Asian sesame dressing

3:00pm
1/2 yellow pepper

1/8 c. hummus

3 oz. turkey (same Whole Foods kind)

12 almonds

5:00pm

2 cups cooked spinach (with olive oil, garlic, a little vinegar)

6:30pm
Small salad at Planks. It was about 1 cup lettuce, several tomato slices, 2 egg slices, onion, and shredded cabbage and carrots. a few raisins and pumpkin seeds. 2 oz. of chicken. 1 Tbls lite Ranch

20 french fries stolen off my daughter's plate.

5 dark chocolate acai berries.

June 30, 2013

Still in Chicago

8:00am

1 apple

2 bars of gluten free nuts, seeds, berries chocolate, thing.

1/2 bag veggie chips

12pm Noon

chicken kabob (probably 3-4 oz.)

1 cup brown rice

tomato and cucumber salad

~20 chips with 1/4 c. guacamole

8pm
chicken biryani at an Indian restaurant. No nutritional info available.

I probably at 2 cups of it, mostly rice with chicken and shredded veggies in it, but not much in the way of veggies.

June 29th, 2013

(In Chicago)

8:00am

'Garden Gate" scrambler at Corner Bakery

side potatoes

2 strips bacon

2 cups coffee with splenda and half-n-half

http://www.cornerbakerycafe.com/files/misc/nutritionals2008.pdf

12pm Noon

chicken caesar salad

which was 2 cups or more of iceburg lettuce, 4 oz. chicken breast, a packet of dressing, of which I used 1/2.

3pm
fruit smoothie from Jamba Juice. I can't find the exact one, but it was strawberry, blueberry, with some anti-oxidant protein boost. 16 ounces (smallest size).

6pm

At a reception:

raw veggies (carrots, celery, peppers)

fruit (yellow watermelon and cantelope)

3 cubes cheese

2 spoonfuls of ceviche

1 appetizer size veggie wrap made of rice paper

9:00

handful of Reecee's mini chocolates

1/2 bag veggie chips

June 28th, 2013

8:00am

1/2 C. egg whites with spinach

2 cups coffee with 2 tsp Agave and 2Tbls. half-n-half

6 oz. fruit smoothie made with blueberries, strawberries, peach, spinach

12pm Noon

2 cups watermelon

1 bag baked cheetos (don't ask me why)

3pm

1 yellow pepper

1/4 c. hummus

1 banana

8pm (In Chicago)

Went to a restaurant called Flat Top Grill. The concept is you choose your veggies and meat and sauce and they stir fry it for you.

So I had 1 1/2 bowls of stir fry made with:

chicken (about 4 oz.)

cauliflower

onion

broccoli

zucchini

edamame

peppers

bamboo shoots

cilantro

"happy valley sauce" (I don't see that specific sauce listed here, but you get the sense of the different sauces. http://flattopgrill.com/docs/NutritionalInformation.pdf

2 glasses white wine

June 27th, 2013

8:00am

1/2 C. egg whites with spinach

2 cups coffee with 2 tsp Agave and 2Tbls. half-n-half

12pm Noon

1 small (approx. 6 in diameter) corn tortilla

2 ounces turkey breast (no nitrates, etc. from Whole Foods)

2 cups lettuce

1/3 c. black beans

1 tomato

1/2 cucumber

1/2 artichoke hearts

1 TBL lite Ranch

3pm

8 carrots

1/2 cucumber

1/4 c. hummus

1 peach

6pm
1/4 c. corn pasta w/ little radish pesto

1 1/2 C. zucchini and yellow squash steamed

2/3 of a 10 inch gluten and dairy free pizza with olives, peppers, tomatoes, and spinach 

9:00

5 dark chocolate covered acai berries

June 26th, 2013

8:00am

1/2 C. egg whites with radish tops

2 cups coffee with 2 tsp Agave and 2Tbls. half-n-half

12pm Noon

2 small (approx. 6 in diameter) corn tortillas

2 ounces turkey breast (no nitrates, etc. from Whole Foods)

2 cups lettuce

1/3 c. black beans

1 TBL lite Ranch

1pm

12 almonds

1 peach

3pm
1 yellow pepper

1/4 c. hummus

1 C. strawberries

6pm
2 chicken sausages with Gouda inside

1/2 c. brown rice and quinoa mix

1 c. green beans steamed

8:30

3 cups popcorn ( with salt)

1 glass white wine

5 dark chocolate covered acai berries

June 25th, 2013

8:00am

1/2 cup egg whites

2 cups coffee with almond milk and 2 stevia packets

11am

1 cup watermelon

2 apple slices

3 carrots

Noon

1/2 C. pulled BBQ chicken

1 C. corn pasta

3:30pm
1/2 cucumber

1/4 C. hummus

6 carrots

1 peach

5:30pm

3 slices of pepperoni

6:30pm
1 piece of tilapia (prepackaged in a bag with about 6 pieces)

1/4 c. radish chips

1 Tbl radish pesto (radish tops, olive oil, parm cheese, almonds, garlic)
1/2 C. yellow squash

1/2 C. beet tops (sautéed with a very little olive oil, garlic, tossed with apple cider vinegar)

8:30

3 strawberries

June 24th, 2013

8:00am

2 eggs (regular eggs, out of eggwhites)

2 cups coffee with 2 tsp Agave and 2Tbls. half-n-half

12pm Noon

1 cup watermelon

2 cups (loosely packed) lettuce

1/3 C. black beans

1 Tbl. lite Ranch dressing

1/3 C. pulled BBQ chicken (this was leftover from a party we had - we had a LOT left over.)

1/2 C. corn pasta (again, a left over. I don't normally eat either of these foods.)

3pm
12 almonds
4 rice chips
6 baby carrots

5pm
1/4 c. watermelon
1/4c. ground turkey burger with mustard and tomato slices
2 cups steamed broccoli
1/2 sweet potato (steamed, no skin)
3 rice chips