Tuesday, May 4, 2010

A Typical Day......

I had a request to post a typical day of my intake so I will use this post to do just that.

First let me tell you that I am on day 2 of the 3 day Jay Robb Fruit Flush. I spent a 3-day weekend in Paso with hubbie and friends wine tasting et al. My thinking is...you play so you pay. So I am paying myself back with 3 days of disciplined restricted nutrition. I am hoping for good results when I weigh in Saturday morning!

Here goes - typical day:
Breakfast- an ezekiel english muffin (160) with 3 egg whites cooked in Pam (50) plus a piece of fruit (approx. 100) and decaf coffee with skim milk and stevia.
Morning snack - anything that is 100 calories - most likely a non-fat greek yogurt or 10 almonds or a mini Zone bar or another piece of fruit. What are your favorite 100 snacks?
Lunch - almost always a big salad with lots of veges and 4-6 ounces of grilled chicken/no skin. I do not use dressing but when I do it is a small drizzle of olive oil and lemon. approx 400 calories depeneding on the portion size of the chicken that day.
Afternoon snack - repeat of morning
Dinner - a bunch of steamed veges and grilled chicken. Depending on my estimated calorie count for the day I may add 1/2 cup of steamed brown rice or quinoa. I also like to eat the tofu noodles called shiratake with turkey meatballs from Trader Joes (50 caloires each, low fat, portion controlled, convenient and delicious!) with 1/2 cup of marinara sauce. Another typical dinner is a baked sweet potato with a packet of salmon on top and a side of steamed brocolli.

I have been known to have a kids size fat free frozen yogurt as a treat. I try to limit that to once a week because it has lots of sugar.

I also drink a minimum of 1 liter of H2O each day. Most days I drink much more. Yes, it means going to thebathroom more often, but it is worth it to not be dehydrated.

My goal is to stay at 1,400 calories on most days.

As you know I am a fan of planning for "treat times".....life is not lived on brocolli alone, is it?

Desire to have a balanced life, dedication to your goals and the discipline to stay on track and get right back on track after treat times!


  1. Very helpful! Do you ever eat Kashi cereal for breakfast? I find that some of them (like Go Lean) are high in fiber and protein - seems like a good choice with skim milk, but what do you think? Yesterday I had a "what would patty eat" moment. Of course I had already consumed a graham cracker with natural peanut butter, but was still hungry. I thought about having another one but thought of you. I opted for 90 cal yogurt with raspberries instead. I probably still ate too much yesterday, but less calories than I would have! I also am starting to think your mantra when I am faced with decisions. Desire, dedication, discipline.

  2. Hi Sarah,
    I LOVE Kashi cereal with skim milk! Have you tried the honey puffs? Delicious and worth the sugar grams! I graviate also to Shredded Wheat because it is one of the few cereals with zero grams of sugar! I try really hard to avoid sugar unless it is a "treat time". It really is my "Waterloo"!
    Hope you are happy and well! Miss you!

  3. this is very helpful - thanks for taking the time to post

  4. Helene - anything for you!!!