I was asked to food journal and share it so I kept track this week and wrote down everything I ate. I didn't think to do it on Monday as I was at a picnic all day but Tues - Fri - all my food is written down. So here it goes...
8:30 am - Coffee (8oz light brew coffee with 6 oz unsweetened vanilla almond milk)
Organic Cereal bar
10 am - 32 oz Smoothie - - I use smoothies as meal replacements so make sure it's enough calories to be a meal. If not, your body will think you are starving it and you will not lose weight if that is your intent.
Smoothie recipe - 3 pineapple rings - fresh because I had them - organic
1 C Mango - frozen - organic
5 Lg Strawberries - frozen - organic
2 TBSP Chia Seeds -
1/3 cup plain, unsweetened, organic yogurt
6 oz Filtered Water
Through out the day I drank 16 ounces of a detox juice that was made of Kale, Green Apple, Lemon and Water.
1:30 Salad - 1 c greens - the darker the better
1/2 md tomato
5ish baby carrots
a few banana pepper rings
1/2 c cottage cheese - use shredded cheese on your salad if you don't like cottage cheese
Balsamic Vinaigrette - From Cindy's Kitchen
2:00 - Coffee
2 Hershey Kisses
6:00 - Tostada
6" Corn Tortilla - fried in grapeseed oil
a little more than half cup of taco meat (organic ground beef, cumin, chili powder,sea salt, pepper, garlic & onion - I never use prepackaged seasonings as they contain a lot of bad ingredients like silica and MSG)
a few grape tomatoes
3 TBSP of salsa
1/4 c of shredded cheese
6:30 - Coffee
Larabar - click HERE to see what that is. They are made of dates and peanuts
11:00 - 32 Oz Smoothie (strawberries, tripple berry mix, pineapple, mango, chia seeds, yogurt, water)
1:30 Apple - honeycrisp are my fave but are out of season now - I heard Pink Lady's are a close match
2 TBSP Sunbutter (sunflower seed butter - like peanut butter)
4ish - Small Fry from Culvers - bad choice but I was really hungry while running errands
Med Unsweetened Iced Tea
6ish - Starbuck's Iced Latte - just coffee and soy milk - I was still out running errands
8:00 - 3 meatballs - organic ground beef, italian seasonings - made from scratch
Marinara Sauce - we like Newman's Own
Small Salad 0 same ingredients as yesterday
1/4 c Cottage Cheese
9:00 1/3 c granola - I like THIS one
9am - Coffee & Larabar
1:00 - 32 Oz Smoothie - same as yesterday
2:30 - 1/3 C granola
6:00 Bone-in, skin-on baked chicken breast with Bragg's Seasoning
1 c Steeamed Fresh Green Beans
1/2 med potato fried with onion and grapeseed oil, salt and pepper
8ish - Coffee
1 mini Reese's Cup
15 choc chips - yes, I count them
9am - Coffee & Larabar
Noon - Coffee
1/3 C granola
2:00 - 32 oz Smoothie
1/2 c pineapple
3/4 c mixed berries
1/3 c plain, unsweetened, organic yogurt
6:00 2 pieces pizza - use THIS crust
I used ham, pepperoni & prosciutto - all nitrate, nitrite, hormone and antibiotic free
Dessert right after - Coffee, banana, 15 choc chips
* If I can get it organic, I do. Even if I didn't mention it on every item.
*I need to drink water - the only water I drank this week was in my smoothies and an occasional bottle - not enough
*One thing I do when I want more food but know I have eaten enough at my meal is wait 5 mins before getting seconds. If I am still hungry after 5 mins I'll eat a little more. 9.9 times out of 10 by the end of that 5 mins I don't even remember I wanted to eat more. I have done this for the last 10 yrs. It's a great way to not over eat as long as you use healthy portions on your plate the first time.
*I measure my food. Especially grain - I used a measuring cup EVERY time I scooped out my granola this week. I will do my smoothies by site but I measure my food often enough to stay in practice and know that I am getting the right amount even when I eyeball it.
*At any time I will throw in 2 hand fulls of loosely packed spinach in my smoothies. I just didn't have it on hand this week. It does not change the flavor - it does change the color - do it anyway, it's SUPER good for you!
That's it for this week!