Food Diary

Mon April 13 – Food Diary & Workout

Today is a Monday = no school! Weeee I woke up at 8:30 because… there was no reason. I couldn’t go back to sleep. At 5 AM my dog starting whining because she needed to go out to pee…. WHY. WHY 5 AM?? This happens like 3-4 times a week. Sigh, so I took her out & waited for her to go. I got up too early… so I decided to try a second time & make a different kind of french toast.

Cinnamon Almond French Toast w/ Raspberry Chia Jam & Honey (recipe will be under breakfast foods)
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Breakfast (10 am)
2 slices of Ezekiel Whole Grain Toast (160 calories)
-1/2 cup almond milk (20 calories)
-1 egg (80 calories)
-A bit of vanilla extract & cinnamon
-1/2 tbsp coconut oil (59 calories)
1/3 apple (27 calories)
1/4 cup blueberries (21 calories)
Drizzle of raspberry chia jam (61 calories)
1 1/2 tbsp honey (90 calories)
= 517 calories 

Workout (1 pm)
Whenever I eat breakfast around 10, I don’t eat lunch until after my workout, which happens around 12-1.
Week 5 Leg & Cardio today! I would like to say it was a mutual killing. The workout killed me, but I also killed it back 🙂 I used a 25 lb weight for the first time today. I needed to do weighted squats on benches. So each leg had to be on a separate bench. If you think about it… it seems like just a floor right? UH NOPE. It was harder than doing it on the floor 😦 Especially with that 25 pound weight…. I’m so sore already. No pain no gains.

I finished 4 weeks of BBG workouts, dang. That’s a whole month! I had a total of 5 rest days during the last 30 days of working out. That’s so awesome! I had two rest days this past Thursday & Friday because I was too sick… and it felt weird not going to the gym. Glad I’m up and going again!

Time to go foam roll. I’m going to need to stretch lots before going to sleep tonight.

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Lunch (2:30 pm)
3/4 cup mixed tricolor & regular plain quinoa (166 calories)
6 oz ground turkey seasoned with garlic powder & salt (180 calories)
6 oz sauteed green beans (90 calories)
1/2 tbsp olive oil (60 calories)
= 496 calories 

Snack (5 pm)
1 banana (100 calories) 
1 homemade apple cinnamon sugar poptart (54 calories)
= 154 calories

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Dinner (8 pm)
4 cucumber sushi rolls (75 calories)
5 soy tofu salad rolls (106 calories)
1/2 cup Cauliflower Quinoa & Bean Mix (113 calories)
4 oz grilled salt & pepper chicken (120 calories)
= 413 calories 

Today’s total
Calories: 1,580 calories
Carbohydrates: 176 grams * 4 = ~704 todays calories from CHO = 45% total
Fat: ~48 grams  * 9 = ~434 todays calories from fat = 27% total
Protein: 111 grams * 4 = ~446 todays calories from protein = 28% total

1 gram of protein or carbohydrate = 4 calories
1 gram of fat = 9 calories

You can tell here that I don’t eat a low fat diet just because I’m trying to get fit & tone up. Many people resort to low fat diets when they want to lose weight. I recommend to still eat your fats, but stay within your calorie range. As long as you stay within your calorie range, it doesn’t matter if it’s a low or high fat diet. You will lose weight & tone up.

BUT, that doesn’t mean you can put butter on everything, deep-fry your foods or oil everything up. That means you should eat your omega 3 & 6. Your healthy fats. Avocados, fish, nut butters & nuts itself! It is also very important you portion size them correctly. Don’t eat 50 almonds in one sitting. That’s over 300 calories! Many people eat 10 almonds for breakfast and another 10 almonds as their snack in the afternoon. It’s a great snack that gives you a longer feeling of satiety (feeling full) & is known to aid in weight loss.

Moderation for everything though. Go eat a donut every once in a while if you want to, don’t restrict yourself!

I am not trying to lose weight. I’m eating healthy, trying to gain muscle & to get fit. Working out leaves me happy for the rest of the day. It release a feel good hormone, endorphins!

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