Food Makeover: Part 3-
I’m hoping that in taking three days to discuss the ineffective eating habits of these three ladies, who are trying to loose weight, that we all (men and women alike), can identify with the way we sabotage our weight goals. It can also show the benefits of food and workout journaling in providing a realistic overview of how we really behave.The last example in the Women’s Health article was Courtney, a 31 year old consultant who travels a great deal, but hopes to loose 30 lb. The journaling showed her that she binge eats certain meals, and then she skips a meal “to make up for it”. She finds her energy dropping, and grabs the nearest thing. This pattern perpetuates a cycle of blood-sugar highs and lows.A solution for this issue would be for Courtney to eat 5-6 small meals per day. If she could pack turkey jerky, Zone bars or roasted no-salt almonds in her purse for hunger quenching. A healthy mix of high-fiber carbs, protein, fruits and vegetables keep your weight loss goals on target.Try using the journaling idea to identify your weight loss challenges. Information through a dairy can only help you reach your goals and keep your focus on the prize!
3/09/10- Workout :
Recumbent bike- 30 minutes
Strength Training-Triceps-3 sets X 12 reps
3/09/10- Food Diary:
Breakfast-
1/2 cup non fast cottage cheese, 1/2 cup non fat vanilla yogurt, 1/8 cup bluberries (155 cal)
1 cup organic egg whites, 1/4 cup broccoli (110 cal)
A.M. Snack-
1/2 cup cauliflower (20 cal)
1/4 cup low ffat hummus, 4 whole wheat crackers (160 cal)
Lunch-
4 oz. orange roughy (90 cal)
Salad- 1 cup organic spinach, 1/2 red sweet pepper, 4 asparagus, 3 cherry tomatoes (60 cal.)
P.M. Snack-
grapefruit ( 40 cal)
Ice cream (140 cal)
Dinner-
Spinach salad, 2 oz goat cheese, 2 tbls roasted hazelnut, 1 large beets (138 cal)
Homemade mushroom soup (118 cal)
1 wine ( 100 cal)
Dessert-
splash of non-fat vanilla yogurt, 1sprinkle of apple cinnamon Cheerios, 1/3 cup blueberries (55 cal)
Homemade popcorn ( 90 cal)
TOTAL CALORIES: 1276
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