It's Safe To Be Slender: portion control

Wednesday, November 9, 2011

Weight loss versus Healthy and Whole: November 10, 2011

Grains: 6 ounces
Vegetables: 2 1/2 cups
Fruit: 2 cups
Proteins: 5 1/2 ounces
Dairy: 3 cups

November 9, 2011 meal plan:

Breakfast: Blueberry Pop Tarts, Apple, Water

Snack: Goodearth Sweet & Spicy Red Tea with Cinnamon Orange (Red Rooibos, Chicory Root, Natural Flavors, Rosehips, Cinnamon, Peppermint, Panax Ginseng Leaves, Orange Peel, Anise Seed, Dandelion Root, Lemongrass, Papaya, Chamomile, Ginger Root and Orange Oil.)

Grains: 6 ounces - 1/2 ounce = 5.5 ounces to go
Vegetables: 2 1/2 cups- a small amt. of this = <2 1/2 cups
Fruit: 2 cups - 1 = 1 to go
Proteins: 5 1/2 ounces
Dairy: 3 cups

Lunch: Creamed Spinach and Ranch Dressing over Whole Wheat Pasta (about 1 cup). One slice 15-grain bread toasted with Laughing Cow Cheese and Avocado. Water. Two chocolate chip cookies with walnuts

Bread = 1 ounce

1 cup Pasta = 2 ounces

Grains: 6 ounces - .5 ozs = 5.5 ozs to go - 3 oz. = 2.5 ozs.
Vegetables: 2 1/2 cups - 1/2 cup = 2 cups
Fruit: 2 cups - 1 = 1 to go
Proteins: 5 1/2 ounces - tiny amt. of walnuts = <5.5 ozs.
Dairy: 3 cups - 1/8 cup = 2 7/8 cups to go

Snack: 3 cups of Hazelnut Cappuccino

Dinner: Crab Cakes with Dill Sauce made with dried dill, white wine, butter, salad dressing mayo, and yellow squash. Salad with romaine lettuce, grated carrots, grape tomatoes, and grated sharp cheddar cheese.

Snack: 2 Blueberry Pop Tarts, Apple, one piece of Dove Dark Chocolate

Grains: 6 ounces - .5 ozs = 5.5 ozs to go - 3 oz. = 2.5 ozs. -.5 ozs. = 2 oz. left
Vegetables: 2 1/2 cups - 1/2 cup = 2 cups - 1.5 cups = .5 cup left
Fruit: 2 cups - 1 = 1 to go - 1 cup = 0 cups left
Proteins: 5 1/2 ounces - tiny amt. of walnuts = <5.5 ozs - 5.5 oz. = 0 oz. left
Dairy: 3 cups - 1/8 cup = 2 7/8 cups to go - 3 cups which translates to 3 cups + complete

November 9, 2011 exercise plan:

About 1:30 pm - Trampoline walking and jogging plus hula hoop attempts (2 revolutions)

About 5:00 pm - Trampoline walking and jogging plus hula hoop attempts (occasional 3 revolutions)
While watching late night TV: Stairstepper & Shake Weights used as Bar Bells

Weight loss versus Healthy and Whole: November 9, 2011

Here is my update on November 9, 2011. I think it boils down to the issues of weight loss versus being healthy and whole.

Grains: 6 ounces
Vegetables: 2 1/2 cups
Fruit: 2 cups
Proteins: 5 1/2 ounces
Dairy: 3 cups

The above list is the food pyramid diet advocated by the USDA for a 2000-calorie diet.

My only drinks since October 27th have been water and cappuccinos. Today, November 9, 2011, I am going to add hot tea to that mix. Right now, I am drinking a Red Tea that my father gave me. It has cinnamon and orange in it. It is fairly tasty.

What I've noticed is that my sugar cravings have lessened to a large degree now that I am no longer drinking soft drinks. Those drinks seemed to keep my sugar cravings going. I no longer seem to crave Red Hots as a snack of choice. I was consuming one bag a day. I don't gravitate toward desserts like I formerly did. So, drinking water is really working for me.

Plus, drinking cappuccinos satisfies that sweet craving. I easily get in my 3 cups of dairy daily by drinking the cappuccinos. As an experiment, I tried drinking double macho. It was way too sweet. I don't seem to enjoy hot chocolate that much any more. It was like a very sweet hot chocolate. I would have liked it to have a much stronger coffee taste and more subtle chocolate taste. So that purchase was a wash as my husband, who does enjoy hot chocolate, was not impressed by it either. I also purchased English Toffee. It was fairly good. The one I love the most is Hazelnut Cappuccino. I will mostly stick to that.

The other day, I went to the grocery store and purchased a yellow squash, Romaine lettuce, a red pepper, celery, grape tomatoes, and a broccoli and cauliflower floret mix. I washed and cut them all up and put them in five forever bags. Last night, as Randy and I watched TV, I munched on all of that sans dressing. It was a hand-to-mouth motion. I enjoyed it very much. I may add cucumbers and zucchini to the mix next time. I also ate an apple and one piece of Dove Dark Chocolate.

Randy and I went to Ryan's for an early dinner. I had meat loaf, mashed potatoes, cauliflower au gratin, a raw cucumber and tomato mixed with Italian dressing, and a large salad with lettuce, grated carrots, broccoli, sunflower seeds, and Ranch dressing. It was yummy. For dessert, I had fresh pineapple and Waldorf Salad. I drank water. It was a very satisfying meal. Neither Randy nor I felt the need for dessert since the Waldorf Salad was on the sweet side.

For lunch, I ate at Panera Bread. I got this sandwich that had turkey, red peppers, caramelized onions, and a Parmesan Artichoke dip. The sandwich was not wonderful. I only ate half. I ate a small bag of chips with it. Then I got a Walnut Carrot muffin that was very good. I drank water.

For breakfast, as I was driving to my doctor's appointment in Johnson City, I ate an apple.

Grains: 6 ounces
Vegetables: 2 1/2 cups
Fruit: 2 cups
Proteins: 5 1/2 ounces
Dairy: 3 cups

So, I got my grains in with the bread on the sandwich. I definitely ate at least 2 1/2 cups of vegetables. I ate more than 2 cups of fruit. I more than consumed 5 1/2 ounces of protein. I also consumed 3 cups of dairy. So that means I got my nutrition in.

As for weight loss, I far exceeded a 2000-calorie diet. So, I suppose, that my need to be healthy and whole nutrition-wise is far exceeding my follow-through motivation to actively work toward weight loss. That is my goal, but I don't want to be extreme about it. I am trying instead for a life-style change that I can consistently live with.

I am pleased though that I am taking positive steps in the direction for both being healthy and whole and for losing weight. Cheers!