Saturday, 8/31/13

Brunch: Potato Spinach Corn Enchiladas

Late Lunch: GF English Muffins, Cherry Tomatoes, Mayo, Peaches

Late Dinner: Loaded Nachos: Baked Tortilla Chips, Cheeze Sauce, Jalapeno Corn Salsa, Instant Pot Refried Beans, Lettuce, Tomato, Cilantro

Peaches

Exercise: 2 hours walking/exercising in pool

Friday, 8/30/13

Breakfast:  Apple Crumble

Lunch: Red Lentil Salad

Baked Potato, Sour Cream

Dinner: Potato Spinach Corn Enchiladas

Thursday, 8/29/13

Breakfast: Watermelon

Lunch: Popcorn with Apple Cider Vinegar & Nutritional Yeast

Dinner: Stuffed Peppers, Sour Cream, Spinach Dip

Corn on the Cob

Wednesday, 8/28/13

Breakfast: Chocolate Mint Overnight Oats

Lunch: Chickpea Salad, Romaine, Cherry Tomatoes

Dinner: Curry, Brown Rice, Sour Cream

Frozen Cacao

Tuesday, 8/27/13

Breakfast: Chocolate Mint Overnight Oats

Lunch: Spicy Cauliflower, Spinach Artichoke Dip

Dinner: Curry, Brown Rice, Corn on the Cob

Watermelon

Exercise: 2 hours walking/exercising in pool

Monday, 8/26/13

Brunch: Slow Cooker Refried Beans, Cheeze Sauce, Baby Spinach

Curry, Brown Rice, Sour Cream

Dinner: 1/2 Baked Potato, Spinach Artichoke Dip, Carrots, Spicy Cauliflower

Apple

Sunday, 8/25/13

Breakfast: Spiced Roasted Potatoes, Sour Cream

Blueberries

Lunch: Baked Potato Halves, Mushroom Gravy

Popcorn with Apple Cider Vinegar & Nutritional Yeast

Dinner: Curry over Brown Rice

Apple


Exercise: 1.5 hours Pool Exercises

Saturday, 8/24/13

Breakfast: Peaches

Lunch: Salad: Romaine, cherry tomatoes, scallions, cucumber, Slow Cooker Refried Beans, Cheeze Sauce, Sour Cream

Dinner: Spiced Roasted Potatoes, Sour Cream
Banana


Exercise: 1.5 hours exercising in the pool

Friday, 8/23/13

Feeling sick from new Fibromyalgia meds, so not much variety today.  Decided to stop logging water since I know I'm drinking a lot, plus usually (although maybe not today!) getting enough from my fruits and veggies.


Breakfast: Chocolate Oatmeal Brownie Muffins

Lunch: Pinto Beans (I saved some of the beans before mashing them to make Slow Cooker Refried Beans)

Dinner: Greek Salad

Baked Tortilla Chips, Salsa

Thursday, 8/22/13

22 oz water

Breakfast: Strawberries

22 oz water

Lunch: Greek Salad, Tostadas

22 oz water

Dinner: Greek Salad

22 oz water

Chocolate Oatmeal Brownie Muffins

Wednesday, 8/21/13

22 oz water

Breakfast: Watermelon

22 oz water
22 oz water

Lunch: Enchiladas

22 oz water
22 oz water

Dinner: One Pot Pasta

22 oz water

Watermelon

Exercise: Easy on the Knees Workout: Alisa Keeton's Chair Workout

The Healthy Eating Placemat

I like this visual from Jeff Novick:



Make sure 1/3 to 1/2 of the visual volume of all your meals are low calorie dense vegetables. The other 1/2- 2/3 should be unrefined, un-(or minimally)-processed complex carbohydrates (legumes, intact whole grains, starchy vegetables.

 

In addition, you can make the following modifications:

 

- Salt: For many people, salt seems to act as an appetite stimulant. So, the less you salt your food, the less people tend to eat.

 

- Variety: For many people, having a variety of foods available at each meal also seems to encourage over consumption. Therefore, the less variety at a meal, the less food consumed.

 

- Raw Foods: Foods you can eat raw tend to be lower in calorie density and may not digest as efficiently as cooking helps the digestion process.

 

- Sequencing: Eat the lowest calorie dense foods first. This fills you up so you eat less of the higher calorie dense foods. 

 

- Avoid (or strictly limit):

     - all higher fat, calorie dense plant foods, nuts, seeds, oils, avocados, 

        tofu, etc. 

 

     - all refined processed grains & starches that are higher in calorie density   

       (breads, bagels, crackers, cookies, dry cereal, tortilla's etc & anything       

       made from ground up flour) even if they are whole grain. 

 

     -all concentrated sugars/sweeteners  (sugar, brown sugar, agave, honey,  

      molasses, date sugar, etc) even if they are natural and organic

 

     - all dried fruits.

 

If you follow the principles of calorie density and make the necessary adjustments as needed, you will lose weight in a healthy way at a healthy rate.

 
Jeff Novick - Maximizing Weight Loss

Tuesday, 8/20/13

22 oz water

Breakfast: Cacao Breakfast Muffins, Peaches

22 oz water

Lunch: Enchiladas

22 oz water

Cacao Breakfast Muffins

22 oz water

Dinner: Potato and Kale Soup

22 oz water

Watermelon
Ginger Tea

22 oz water
16 oz water

Exercise: 1.5 hours walking/exercising in pool

Monday, 8/19/13

22 oz water
16 oz water

Breakfast: Roasted Broccoli, Blueberry Breakfast Muffins

22 oz water
22 oz water

Lunch: Potato and Kale Soup

22 oz water
22 oz water

Dinner: Enchiladas


Exercise: T-Tapp Chair Exercises

Sunday, 8/18/13

60 Days!!

22 oz water
22 oz water

Breakfast: Sliced Peaches, Banana

22 oz water

Peach

22 oz water

Lunch: Zucchini, Tomatoes, Onions

22 oz water
22 oz water

Dinner: 2 Ezekiel English Muffins, Mayo, Lettuce, Tomatoes

22 oz water

Saturday, 8/17/13

22 oz water

Breakfast: 3 peaches, 1 banana

22 oz water

Lunch: Pesto Sauce over GF Angel Hair Pasta

22 oz water

2 Ezekiel English Muffins, Mayo, Lettuce, Tomato

22 oz water

Dinner: Pesto Sauce over GF Angel Hair Pasta

22 oz water

2 peaches

22 oz water
16 oz water

Friday, 8/16/13

22 oz water

Breakfast: Strawberries, Watermelon

22 oz water

Lunch: Spicy Asian Soup

22 oz water

Peach, Carrots, Spinach Dip

16 oz water

Dinner: Lentil Stew, 2 Ezekiel Sprouted English Muffins, Spinach Dip

22 oz water

Banana

Exercise: 1 hour walk/run in pool; pool exercises

Thursday, 8/15/13

22 oz water
22 oz water

Breakfast: 2 peaches, Watermelon

22 oz water
16 oz water

Lunch: Tofu, Peach

22 oz water

Exercise: 1 hour walking in pool

Dinner: Lentil Stew

22 oz water
22 oz water

Wednesday, 8/14/13

22 oz water

Breakfast: 2 peaches

22 oz water

Lunch:  Spicy Asian Soup, Chickpea Salad
22 oz water

Peach

22 oz water

Dinner: Hummus, Baked Tortilla Chips, Salad: Mixed lettuce, cucumbers, carrots, Dill Pickles, tomatoes, Dressing: Mayo mixed with Salsa

22 oz water
16 oz water

Exercise: 1 hour walking in pool

Tuesday, 8/13/13

16 oz water

Breakfast: Korean Melon

22 oz water

Frozen Cacao

22 oz water

Lunch: Hummus, Unfriend Carrot Fries

22 oz water

Dinner: Spicy Asian Soup

Sunday, 8/11/13

22 oz water

1 banana

16 oz water

1 banana

Lunch: Salad: romaine, cucumbers, red cabbage, carrots, tomatoes, Refried Black Beans, Cheeze Sauce, Salsa

22 oz water

Dinner: Mexican Mac n Cheeze

16 oz water

Saturday, 8/10/13

22 oz water

Breakfast: Chickpea Cucumber Salad, yellow grape tomatoes

22 oz water

Banana

Lunch: E2 Tortillas, Refried Black Beans, Cheeze Sauce, Salsa

22 oz water

Banana

22 oz water

Dinner: E2 Tortillas, Refried Black Beans, Cheeze Sauce, Salsa

22 oz water

Banana

22 oz water

Friday, 8/9/13

22 oz water
22 oz water

Breakfast: Banana

22 oz water

Lunch: Chickpea Cucumber Salad

22 oz water

Cheeze Sauce, Baked Tortilla Chips

22 oz water

Dinner: 2 Engine2 Tortillas, Refried Black Beans, Cheeze Sauce, Salsa

2 Clementines

22 oz water
22 oz water

Thursday, 8/8/13

22 oz water

Banana

22 oz water
22 oz water

Lunch: Refried black beans (canned, no oil, too much sodium!), Cheeze Sauce, Salsa, Baked Tortilla Chips

22 oz water
22 oz water

Pluto

22 oz water

Dinner: Salad with lettuce, carrots, red cabbage, scallions, tomatoes, red pepper, cucumber, black beans.  Mixed Cheeze Sauce with Salsa for a dressing.  Green beans with garlic.  Fingerling potatoes

22 oz water
22 oz water

Wednesday, 8/7/13

22 oz water

22 oz water

Lunch: Southwestern Pasta Toss

22 oz water
22 oz water

Banana

Dinner: Southwestern Pasta Toss, Mashed Potatoes, 1/2 ear corn

22 oz water
22 oz water

Banana

22 oz water
22 oz water

Tuesday, 8/6/13

22 oz water

22 oz water

Lunch: Mashed Potatoes, Mushroom Gravy, Chipotle Coleslaw, Chipotle Mayo, Baked Tortilla Chips

22 oz water

Banana

Dinner: Mashed Potatoes, corn on the cob, Zucchini Muffins

22 oz water

Monday, 8/5/13

22 oz water
16 oz water

Breakfast: Mashed Potatoes, Mushroom Gravy

22 oz water

Lunch: Chipotle Coleslaw, Mashed Potatoes, Mushroom Gravy, Swiss chard, baby spinach, onions, and mushrooms

16 oz water
22 oz water

Dinner: Chipotle Coleslaw, Mashed Potatoes, Mushroom Gravy, Swiss chard, baby spinach, onions, and mushrooms, 1/2 corn on the cob

22 oz water

Strawberries

16 oz water

Saturday, 8/3/13

22 oz water

Breakfast: Szechuan Broccoli

Frozen Cacao


22 oz water

Lunch: Strawberries

Dinner: Mashed Potatoes, Mushroom Gravy

Chipotle Mayo, Baked Tortilla Chips

22 oz water
22 oz water

Friday, 8/2/13

Ezekiel Pocket
Blueberry Jam

Banana

Tofu with Coconut Aminos
Mayo
Ezekiel Roll

Banana

Tofu with Coconut Aminos
Mayo
Tomatoes

Frozen Cacao

Thursday, 8/1/13

Breakfast: Fruit Salad (watermelon, peaches, oranges, mango)

22 oz water

Lunch: Bean burger, Dill Pickles, Ketchup, Mayo, 1 Ezekiel pocket

22 oz water

Banana

Dinner: Szechuan Broccoli over Brown Rice Noodles, Banana

22 oz water

Fruit Salad, Szechuan Broccoli

22 oz water (88 oz total)