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May 17, 2005
Another Boring Weekday
My diet is getting so boring on weekdays at work that I have to entertain you with philosophy and dreams. At least I'm keeping my Calories low. I'm definitely getting hungrier as time goes on and I get further away from one of those way over average days. The exercise is no doubt contributing as well, but I really like the way my body feels when I'm working out, so on balance it's definitely for the best.
Food List : 5-17-05.fls
DATE : 05/17/05
Num. Foods : 17
Food #1 : Egg, white, raw, fresh 1 cup
Food #2 : Oil 2 teaspoons flax, 1 teaspoon olive
Food #3 : Dannon Light and Fit Yogurt 1 cup
Food #4 : Kale, raw 50 g
Food #5 : Arugula, raw 20 g
Food #6 : Salsa, med. chunky 2 tablespoons
Food #7 : lowfat cottage cheese half cup
Food #8 : Yogurt, fruit, low fat, 9 grams protein per 8 ounce 1 container (140 cals)
Food #9 : Nuts, filberts or hazelnuts, dried, unblanched 10 g
Food #10 : Brewer's Yeast 2 tablespoons
Food #11 : Alcoholic beverage, wine, table, red 6 oz
Food #12 : Soup, chicken broth cubes, dehydrated, dry 1 cup
Food #13 : Nuts, filberts or hazelnuts, dried, unblanched 10 g
Food #14 : Wheat bran, crude 5 g
Food #15 : Broccoli, frozen, spears, cooked, boiled, drained, without salt 25 cals
Food #16 : Cauliflower, frozen, cooked, boiled, drained, without salt 25 cals
Food #17 : Carrots, frozen, cooked, boiled, drained, without salt 25 cals
NUTRIENT TOTALS:
Abs. Values %RDA/SA
Calories 1055.20__cal 53%
Protein 78.75__gm 143% RDA
Total Fat 29.44__gm 45%
Sat. Fat 5.44__gm 27%
Mono. Fat 18.17__gm 63%
Poly. Fat 3.96__gm 59%
Carbohydrate 117.01__gm 39%
Fiber 14.88__gm 50%
Cholesterol 116.12__mg 39%
Vit. A 18955.30__IU 379% RDA
Vit. B6 3.37__mg 211% RDA
Vit. B12 2.05__mcg 102% RDA
Vit. C 159.01__mg 265% RDA
Vit. E 8.17__mg 102% RDA
Thiamine 1.33__mg 121% RDA
Folacin 192.38__mcg 107% RDA
Riboflavin 3.23__mg 249% RDA
Niacin 11.43__mg 76% RDA
Panto. Acid 14.50__mg 290% SA
Calcium 1378.75__mg 115% RDA
Copper 1.87__mg 93% SA
Iron 6.25__mg 42% RDA
Magnesium 254.37__mg 91% RDA
Manganese 3.73__mg 124% SA
Phosphorus 2433.68__mg 203% RDA
Potassium 2664.25__mg 133% RDA
Selenium 132.34__mcg 241% RDA
Sodium 2674.69__mg 111% SA
Zinc 4.96__mg 41% RDA
Tyrosine 5.80__gm 604% RDA
Lysine 11.00__gm 1528% RDA
Phenylalanine 6.74__gm 703% RDA
Leucine 11.71__gm 1220% RDA
Valine 8.53__gm 1015% RDA
Methionine 2.78__gm 925% RDA
Cystine 1.51__gm 503% RDA
Tryptophan 1.85__gm 1027% RDA
Threonine 6.70__gm 1396% RDA
Isoleucine 7.52__gm 1045% RDA
P:C:F = 30:45:25
Look at that calcium! No collapsing bones for me!
Add my 20 calorie calcium chewy and my 15 calorie grape juice creatine chaser in the am. Holding steady just below 1100. Not bad.
Planning ahead and being prepared with my good food is very important at this stage. I feel like if I went out when I'm really hungry and were confronted with a bread basket, it would be hard to say no. But as long as I pack food with me that I want to eat and avoid situations where I'm tempted when I'm really, really hungry, I think I'll be okay.
This is an important transition time. Since November I've been in relative calorie balance and losing weight but only very, very slowly. Now I'm changing two things at once: chopping a lot of calories off my eating out events and adding quite a bit of exercise to my routine. I am feeling the difficulty, but it feels like a challenge, not like deprivation.
When I first started CR, it was a like a switch flipped in my head, and all of a sudden it was much easier for me to control my eating than it had been before. I am amazed now looking back at how little I did sometimes eat, especially considering how much my diet has improved nutritionally since then. Of course, I was burning off a whole lot of fat!
This time there hasn't been a magic switch, but rather an accumulation of little decisions and changes and new pieces of information that make it easier. Going for walks. Going back to the gym. Discovering the cooler bag. Figuring out how to eat lower calorie on nights out.
Things are definitely not going to be perfect, or anywhere close to it, from here on out. So don't worry that the blog will get really boring! But I think I'm making progress.
Now if I can just keep out of the Quorn...
Posted by april at May 17, 2005 8:01 PM