Sunday

I guess I was trying to make up for my bad day on Saturday... a bit low on everything..

Sunday ~1100 calories

Breakfast:
1c Puffins Cinnamon cereal (140)
Fiber One (30)
Almonds (80)
Milk (80)
Coffee
*Had 18g of fiber, which kept me full and satisfied!

Lunch
Dr. Weil's Chocolate Walnut Bar (190)- I bit into this and thought about spitting it out. But I was hungry, and I decided it was not so bad. But it tasted nothing like chocolate- I could not place the taste until I looked at the ingredient list. The number one ingredient= dates! If I thought about it as a date nut bar, it was great- it did not have enough of a chocolate flavor to pull off the name.

Dinner
BBQ at MH and NW's - Chicken fajitas
2oz chicken (60)
La Tortilla wrap (90 cal 13g fiber!)
Guacamole (they now have 100 calorie packs of guac! How great is that?!) (100)
Grilled red and green peppers (15)
Grilled onions (10)
Salsa (10)
Arugula Salad
Sliced strawberries (10)
Blue Cheese (25)
Slivered Almonds (25)
Cucumbers (5)
Light Salad Dressing (40)

Dessert
Skinny Cow Dips (80)
1/2 Cookie (I really need to get rid of these!) (50)

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Nutrition Summary for June 22, 2008

General (77%)
Energy 1091.4 kcal 65%
Protein 60.7 g 121%
Carbs 142.1 g 109%
Fiber 38.4 g 154%
Fat 43.5 g 67%
Water 879.6 g 33%
Vitamins (70%)
Vitamin A 2395.5 IU 103%
Folate 171.7 µg 43%
B1 (Thiamine) 0.7 mg 62%
B2 (Riboflavin) 1.3 mg 119%
B3 (Niacin) 19.1 mg 136%
B5 (Pantothenic Acid) 3.4 mg 68%
B6 (Pyridoxine) 1.4 mg 111%
B12 (Cyanocobalamin) 2.4 µg 102%
Vitamin C 143.6 mg 191%
Vitamin D 0.0 IU 0%
Vitamin E 7.0 mg 47%
Vitamin K 23.3 µg 26%
Minerals (75%)
Calcium 879.4 mg 88%
Copper 0.8 mg 94%
Iron 9.1 mg 51%
Magnesium 221.2 mg 71%
Manganese 1.9 mg 107%
Phosphorus 898.5 mg 128%
Potassium 2058.1 mg 44%
Selenium 38.4 µg 70%
Sodium 785.7 mg 52%
Zinc 6.1 mg 76%
Lipids (50%)
Saturated 13.3 g 67%
Omega-3 0.5 g 47%
Omega-6 5.5 g 50%
Cholesterol 106.4 mg 35%

Saturday

It was not a good CR day. I over thought/planned for my evening and it backfired... This is also not a perfect CoM entry since many of my food items were not in CoM so I just approximated the closest food item rather than add all of them in to the program.

Saturday ~1900+ calories (eek!)

Breakfast:
Weight Watchers Bagel (150)
Canoleo margarine (100)
2 Poached eggs (150)
Coffee
Milk (25)
Cookie (100)

Lunch:
Not lunch and not eaten at lunch time... the beginning of the lesson
1 pack of Welch's fruit snacks (80)
1 Kashi strawberry cereal bar (110)

Pre-Dinner Meal: This was in preparation for dinner out. I was dizzy-hungry so I knew I needed to eat before I went out or else it would have been bad. I should have made this meal smaller in retrospect.
8 pieces of vegetable sushi (200?)
2T reduced sodium soy sauce and wasabi (20)
6 Vegetable pot stickers (150)

Dinner:
Paella (made by friends on grill) ~1cup (~350)
Meats included chicken breast, chicken chorizo, shrimp and clams.
Rice, green beans, and peas also in the recipe
+ the obligate olive oil to all recipes unknown (65)
6oz White wine (120)
1 Beck's Light (64)
1/2c Homegrown lettuce!
2T chopped grapefruit (9)
2T feta cheese (40)
1T Italian-type dressing (45)

Dessert: Should have passed on dessert...
Angel food cake (90)
Sliced Strawberries (50)
Whipped cream (75)

And there you have it... Not a good CR day. Lesson learned.
************************************************
Nutrition Summary for June 21, 2008 (CoM)
General (87%)
Energy 1986.4 kcal 119%
Protein 80.1 g 160%
Carbs 159.5 g 123%
Fiber 19.3 g 77%
Fat 77.2 g 119%
Water 1142.6 g 42%
Vitamins (86%)
Vitamin A 3647.4 IU 156%
Folate 310.7 µg 78%
B1 (Thiamine) 1.6 mg 145%
B2 (Riboflavin) 2.2 mg 196%
B3 (Niacin) 24.2 mg 173%
B5 (Pantothenic Acid) 4.0 mg 80%
B6 (Pyridoxine) 2.0 mg 157%
B12 (Cyanocobalamin) 19.5 µg 812%
Vitamin C 186.5 mg 249%
Vitamin D 35.2 IU 18%
Vitamin E 35.4 mg 236%
Vitamin K 50.2 µg 56%
Minerals (82%)
Calcium 607.1 mg 61%
Copper 1.2 mg 128%
Iron 16.2 mg 90%
Magnesium 162.9 mg 53%
Manganese 1.5 mg 86%
Phosphorus 1063.3 mg 152%
Potassium 1721.2 mg 37%
Selenium 87.4 µg 159%
Sodium 3111.0 mg 207%
Zinc 7.2 mg 90%
Lipids (98%)
Saturated 21.6 g 108%
Omega-3 2.3 g 208%
Omega-6 10.3 g 94%
Cholesterol 621.4 mg 207%

Friday

Friday ~1670cal

Breakfast:

1/2c Egg beaters (60)

1 English muffin (100)

1/2 tsp Canoleo margarine

1 slice 2% kraft singles

Coffee

Skim Milk

Lunch:

Spinach (1.5cups)

Baby Carrots

Tomatoes

Cabbage

Radishes

1/4c Shredded light cheese (80)

1/2 can solid white tuna in water (110)

Light dressing (80)

1 small peach

Snack:

1/2 Peanut butter and jelly sandwich (200)

6-oz fat free fruit yogurt (120)

1 chewy 90 cal granola bar

Dinner: here is where the trouble set in. I had a wonderful evening planned catching up with college friends at a nice restaurant that has a patio and loves the King pup. I left work at 5:30 for a 6pm reservation- so I power walked the 1.5mile trek from work to the restaurant, with King in tow. I am not sure if it was the anxiety of being late, the salad with extra radishes for lunch, or both factors combined-- but I had a soul-crushing gas bubble lodged directly under my right lung for the entire dinner. I could barely concentrate on anything but how I was going to breathe without falling over in pain. Thus, the dinner ended early and KBW escorted me home to make sure I was OK once the gas-x took effect (Thanks K!). It did and I was restored back to normal by 9:30pm! At this point I was hungry. All I ate at the restaurant was a glass of red wine (6oz), maybe half an ounce of chicken, and a few pieces of broccoli and string beans. I was especially mindful of my food consumption during the day so that I could eat out and enjoy myself- so I consulted my pantry and decided that I had all the ingredients for homemade chocolate chip heath bar cookies (TE's favorite)!

I ate 3 cookies (~300cal) and a glass of milk (83c) for dinner and it was wonderful! The most difficult thing was not eating all the cookie dough!

Who would have thought you can do CR and eat cookies for dinner? Having days like this make it possible for me to do CR and enjoy it. I never feel like I am deprived. It is great :)

********************************************

Nutrition Summary for June 20, 2008 (CoM)

General (81%)

Energy 1651.9 kcal 99%

Protein 106.3 g 231%

Carbs 178.8 g 138%

Fiber 16.1 g 64%

Fat 46.4 g 71%

Water 1381.8 g 51%

Vitamins (92%)

Vitamin A 10976.4 IU 470%

Folate 308.7 µg 77%

B1 (Thiamine) 1.0 mg 94%

B2 (Riboflavin) 2.3 mg 213%

B3 (Niacin) 21.3 mg 152%

B5 (Pantothenic Acid) 7.4 mg 148%

B6 (Pyridoxine) 1.4 mg 106%

B12 (Cyanocobalamin) 5.0 µg 210%

Vitamin C 68.7 mg 92%

Vitamin D 200.9 IU 100%

Vitamin E 6.3 mg 42%

Vitamin K 316.4 µg 352%

Minerals (93%)

Calcium 1523.4 mg 152%

Copper 1.1 mg 117%

Iron 11.2 mg 62%

Magnesium 349.5 mg 113%

Manganese 3.6 mg 197%

Phosphorus 2026.1 mg 289%

Potassium 3383.6 mg 72%

Selenium 173.9 µg 316%

Sodium 2760.9 mg 184%

Zinc 10.5 mg 131%

Lipids (69%)

Saturated 15.6 g 78%

Omega-3 1.6 g 147%

Omega-6 5.9 g 53%

Cholesterol 135.6 mg 45%

Thursday

Let the unhealthy weekend begin! Haha, just kidding-- we will see how it goes knowing I have to tally everything for my readers :)

Thursday (~1670 cal)

Breakfast:
My favorite breakfast (333)

Lunch:
My Favorite Lunch: Weight watchers bagel (150)
Smoked fat free turkey (60)
2% Fat American cheese (50)
Mustard (10)
2T spinach
Microwaved popcorn (100)

Snack:
2 blocks of dark chocolate (40)
1 90 calorie granola bar
1 peach (50)
Greek Yogurt (120)

Dinner: Out at my apparently new favorite Thursday night dinner place... Portions estimated
Spicy Black Bean Burger (200)
1/2 roll (120)
1T guacamole (30)
Sliced tomatoes (3 small) (5)
French fries (1/2 small) (160)

*********************************************************************
Nutrition Summary for June 19, 2008 (CoM)
General (85%)
Energy 1664.2 kcal 100%
Protein 94.6 g 189%
Carbs 225.6 g 174%
Fiber 36.7 g 147%
Fat 50.5 g 78%
Water 889.9 g 33%
Vitamins (76%)
Vitamin A 3457.6 IU 148%
Folate 372.8 µg 93%
B1 (Thiamine) 12.6 mg 1147%
B2 (Riboflavin) 2.7 mg 245%
B3 (Niacin) 18.2 mg 130%
B5 (Pantothenic Acid) 2.4 mg 48%
B6 (Pyridoxine) 1.4 mg 106%
B12 (Cyanocobalamin) 4.2 µg 173%
Vitamin C 45.4 mg 61%
Vitamin D 3.4 IU 2%
Vitamin E 11.4 mg 76%
Vitamin K 32.0 µg 36%
Minerals (91%)
Calcium 1393.1 mg 139%
Copper 1.1 mg 120%
Iron 24.1 mg 134%
Magnesium 257.8 mg 83%
Manganese 2.2 mg 125%
Phosphorus 1571.9 mg 225%
Potassium 2660.0 mg 57%
Selenium 37.9 µg 69%
Sodium 3335.9 mg 222%
Zinc 9.8 mg 122%
Lipids (47%)
Saturated 13.8 g 69%
Omega-3 0.5 g 42%
Omega-6 5.7 g 52%
Cholesterol 79.7 mg 27%

Wednesday

I am pretty curious how this day is going to turn out nutritionally... 2 pieces of pizza for lunch-- Hmmmm...

Breakfast: (333)

My favorite again (see Tuesday)

Lunch:

Radiation safety lunch= free pizza

2 small slices (420)

Snack:

Greek Yogurt-Pomegranate (120)

Fiber Fruit Leather (60)

Quaker peanut butter- reduced sugar- granola bar (100)

Soy Smoked Sausage with mustard (140)

Dinner:

Goat Cheese and Grape Tomatoes with Pasta (300)

(recipe)

Salad:

1.5c Spinach (10)

2T chopped baby carrots (7)

1 radish (1)

2T chopped cabbage (3)

1/4c Fat free cottage cheese (30)
Light Dressing (20)

3oz Red wine (70)

***************************************************

Nutrition Summary for June 18, 2008 (CoM)

General (88%)

Energy 1686.0 kcal 101%

Protein 81.4 g 163%

Carbs 208.0 g 160%

Fiber 32.7 g 131%

Fat 61.2 g 94%

Water 879.2 g 33%

Vitamins (84%)

Vitamin A 10356.9 IU 444%

Folate 497.9 µg 124%

B1 (Thiamine) 3.0 mg 275%

B2 (Riboflavin) 2.6 mg 240%

B3 (Niacin) 23.2 mg 165%

B5 (Pantothenic Acid) 1.9 mg 39%

B6 (Pyridoxine) 1.8 mg 141%

B12 (Cyanocobalamin) 5.4 µg 224%

Vitamin C 56.7 mg 76%

Vitamin D 0.0 IU 0%

Vitamin E 14.4 mg 96%

Vitamin K 245.1 µg 272%

Minerals (92%)

Calcium 1748.8 mg 175%

Copper 1.1 mg 122%

Iron 29.0 mg 161%

Magnesium 242.4 mg 78%

Manganese 3.0 mg 165%

Phosphorus 1158.8 mg 166%

Potassium 1996.2 mg 42%

Selenium 68.6 µg 125%

Sodium 2113.3 mg 141%

Zinc 7.8 mg 98%

Lipids (77%)

Saturated 16.6 g 83%

Omega-3 1.4 g 130%

Omega-6 12.6 g 114%

Cholesterol 69.3 mg 23%

Tuesday

Tuesday was a great day. For music! The new Wolf Parade album came out and I am sitting here listening to it as I write this entry. It is good. And it reminds me that if I do not go get concert tickets soon, they will be sold out, and I will be sad. Alas, this has nothing to do with my daily food update. So here it is:

Breakfast: (my favorite breakfast)

1c Kellogg's Special K red berries (110)

1/4c Fiber One (30)

0.5oz slivered almonds (80)

10oz coffee

1c Skim Milk (80)

Lunch:

Leftover chicken- (130) on top of

2c mixed greens (10)

5 baby carrots (chopped) (14)

5 grape tomatoes (10)
1/2c cucumber slices (7)

Light Italian salad dressing (60)

100 calorie microwaved popcorn (100)

Snack:

Greek yogurt (blueberry) (120)

Light string cheese (50)

Fiber fruit leather (60)

1/2 Large Banana (it was too mushy to finish...) (60)

Dinner:

Fish Tacos (I wanted to recreate my favorite dish from the best Mexican place here)

Red Snapper pan cooked with lemon juice, salt, and cooking spray (1oz= 25)
Marinated cabbage and radish (vinegar, water and 1/2tsp sugar) (3)

Corn tortilla (6in) (60)

Chipolte Sauce (3T fat free cottage cheese, 1T Chipolte salsa) (30)
Home-made corn chips!

2 corn tortillas sprayed with cooking spray and toasted (120)

3T guacamole (60)

Dessert:

1 orange (70)

1/2 mango (70)

5 blackberries (10)

1 Dixie-cup ice cream (100)

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Nutrition Summary for June 17, 2008 (CoM)
General (83%)

Energy 1524.5 kcal 91%

Protein 91.9 g 184%

Carbs 228.7 g 176%

Fiber 40.6 g 162%

Fat 34.8 g 54%

Water 1369.4 g 51%

Vitamins (95%)

Vitamin A 12725.2 IU 545%

Folate 430.5 µg 108%

B1 (Thiamine) 1.5 mg 134%

B2 (Riboflavin) 2.5 mg 223%

B3 (Niacin) 31.2 mg 223%

B5 (Pantothenic Acid) 5.5 mg 110%

B6 (Pyridoxine) 2.9 mg 222%

B12 (Cyanocobalamin) 6.0 µg 249%

Vitamin C 171.0 mg 228%

Vitamin D 100.4 IU 50%

Minerals (97%)

Calcium 1093.5 mg 109%

Copper 1.2 mg 133%

Iron 17.7 mg 98%

Magnesium 415.9 mg 134%

Manganese 2.8 mg 154%

Phosphorus 1462.8 mg 209%

Potassium 3406.9 mg 72%

Selenium 59.4 µg 108%

Sodium 2630.3 mg 175%

Zinc 9.1 mg 114%

Lipids (47%)

Saturated 9.0 g 45%

Omega-3 0.6 g 52%

Omega-6 5.3 g 48%

Cholesterol 129.8 mg 43%

Monday

Here is day one. I actually like this extra accountability- although I imagine I will get bored of recording my food 3x... first in the PDA for the study, then in CoM, and lastly here... Oh well. It keeps me honest!

Monday: approx 1600 calories

Breakfast:
2 Kashi Go Lean blueberry waffles (170)
1T JIF Chunky PB (100)
1T unsweetened apple butter (25)
2c Coffee
3/4c Skim milk (70)
Lunch:
WW bagel (150)
1/2 can Lump Crab meat (was supposed to be tuna, but in my groggy morning state, I failed to look at the can until I was opening it and wondering why this can of tuna cost $4.39...) (35)
4 Baby carrots (21g) chopped (7)
1/2T reduced fat mayo (17.5)
1/2T mustard (7)
1/2oz Swiss cheese (50)
1/4c Spinach (4)
Snack:
Orange (70)
Organic FF peach yogurt (120)
1/2 of Aerobar (yummy chocolate- 110)
10 Peanuts (80)
Dinner:
4.5oz Chicken breast (steam cooked BB style in tin foil with teriyaki sauce) (140)
Wild Rice mix (160)
1/2 pat of butter (20)
1/8c chopped walnuts (95)
4oz red wine (95)
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Nutrition Summary for June 16, 2008 (CoM)
General (86%)
Energy 1606.1 kcal 96%
Protein 93.6 g 187%
Carbs 193.0 g 148%
Fiber 28.9 g 115%
Fat 48.6 g 75%
Water 1197.2 g 44%
Vitamins (79%)
Vitamin A 12536.2 IU 537%
Folate 275.6 µg 69%
B1 (Thiamine) 0.9 mg 79%
B2 (Riboflavin) 1.9 mg 171%
B3 (Niacin) 45.0 mg 321%
B5 (Pantothenic Acid) 3.3 mg 67%
B6 (Pyridoxine) 1.6 mg 122%
B12 (Cyanocobalamin) 2.6 µg 109%
Vitamin C 85.2 mg 114%
Vitamin D 7.6 IU 4%
Vitamin E 4.2 mg 28%
Vitamin K 93.8 µg 104%
Minerals (92%)
Calcium 1133.2 mg 113%
Copper 1.4 mg 157%
Iron 10.6 mg 59%
Magnesium 605.2 mg 195%
Manganese 2.3 mg 129%
Phosphorus 1291.8 mg 185%
Potassium 2710.7 mg 58%
Selenium 58.3 µg 106%
Sodium 2366.6 mg 158%
Zinc 9.4 mg 118%
Lipids (78%)
Saturated 13.2 g 66%
Omega-3 2.0 g 181%
Omega-6 11.9 g 108%
Cholesterol 137.1 mg 46%

Keep Me Honest

I don't know what it is-- I was great this past week- measuring, weighing, etc... But during the weekend it is seemingly impossible for me to accurately assess my food needs and plan accordingly. Here are my confessions:
I went over on Thursday by 200 calories... and I am only taking half of the responsibility :) TE had a softball game that ended at 8:30pm, I had eaten a fiber-one bar at 6:30, but I was starving when the game ended at 8:30. It took us 1hr to get home from the game so by the time we had food to eat it was 10:30pm. I could have maintained my CR prescription if there were no french fries- it was the french fries fault! I actually have not eaten french fries since February. In hindsight, that may not have been wise because on Thursday I did not care about calories, I was eating french fries! To be fair, I did think that I had enough "room" for them-I had ~500 calories left for dinner- so when I ordered a grilled chicken sandwich with raw veggies on a pita I thought I fine, but as I know- calories add up quickly and I only analyzed my dinner after I had eaten it... a big no no... Lesson learned. Plan and analyze dinners prior to eating. Especially if meal contains french fries (or other similar high calorie option).
Friday was fine. But I wanted to keep a 100 calorie buffer (1570 cal)- considering the overage- but it did not happen. I also ate 500 calories of pizza (2 slices).
Saturday. Again, no buffer. But I analyzed my calories prior to dinner so I knew how much I could eat. Unfortunately that left no room for Auntie P's amazing pistachio cake. But I thought ahead and saved my piece for today. (I ate it for dinner)
So while I have not gone over since Thursday, I have had no buffer. And my food has been less than healthy (cake for dinner?!). So this week I am going to maintain my 100 calorie buffer. And you, my readers, are going to help keep me honest. I am going to post all foods eaten each day this week. It will be great. Reminiscent of my early days on the diet.

Trend Watch

I picked up the latest Eating Well publication yesterday and found a mention of calorie restriction! CR is totally the latest diet trend :)

The context was not entirely accurate- they mention two ways that you can diet to live longer- 1) Calorie restriction and 2) Maximizing nutrition (ON). I do not disagree entirely with #2... just a little. Let's just say you maximize nutrition (eating all your daily requirements of vitamins/minerals) while maintaining a typical calorie amount. I am sure that would decrease incidence of diseases (diabetes, coronary artery disease, etc.) which would, in-turn, increase life expectancy. But as many CRONies have shown us (1 and 2) you can get 100% RDAs in 1000-1200 calories, leaving at least 800-1000 left for other foods. How would the human body respond to daily averages of eating 1000 "healthy" calories and 1000 "junky" calories? I would also like to know a typical "healthy-balanced" American diet fares on RDAs. This "future study" I would like to see results from is growing- now I not only want to compare CR vs. CRON diets, but also CRON vs. ON, and ON vs. American-Healthy.
Fun with science!

Honest Blogging

I have a confession. I gained 0.2lbs in 2 weeks. It may be nothing, but MH told me there was no "selective blogging" allowed and Rachel agrees.

So there it is. Lazy counting and measuring, eating out more, and that one night (MH's bachelorette party) when I ate my calorie prescription for dinner (and drinks)- all resulted in 0.2lbs of weight gain.

Since then I have been making an active effort to be better about measuring and making more healthy interesting foods that I will be sure to enjoy. It got crazy hot here on Friday, so that has impacted my cooking a bit. Saturday T&S, TE, the pups (*see picture), and I went hiking and the heat severely decreased my appetite. Luckily there was a Dairy Queen on our way home-- lunch was a soft serve ice cream cone! After that we had a Mexican inspired dinner- TB made watermelon margaritas, SB made a 5-layer dip, and I adapted a recipe for Lighter Enchiladas from Cook's Illustrated (no picture because they did not look as good as they tasted...). Recipes below:

Watermelon Margaritas- 110cal/glass

1 Watermelon cut into chunks and frozen
6? Limes- juiced (watermelon and lime juice blended together with additional ice if needed)

Tequila (.8oz per drink)

Splash of orange juice (per drink) to taste

Salt for rim

Adapted Enchiladas - 350cal/2 enchiladas, serves 6

Trader Joe's Enchilada Sauce (1 bottle)

1lb Chicken tenders

3oz Pickled canned jalapenos, chopped

2 cups 50% fat Mexican style shredded cheese (can also use cheddar)

12- 6in Corn Tortillas

Cook chicken tenders in enchilada sauce until cooked through (12min)

Remove chicken from sauce and let cool

Once chicken is cool enough to handle, shred by hand or using fork/knife

Add jalapenos, 1/2c enchilada sauce, and 1c shredded cheese to chicken-- mix well

*Very Important Step* Microwave corn tortillas until hot and pliable on a plate covered with plastic wrap- this will severely impact the rolling of the enchiladas

Spray each warmed tortilla with cooking spray on both sides

Fill tortillas with 1/4c chicken filling

Roll tortillas and place seam down in a greased 9x13in pan

Spoon remaining enchilada sauce over tortillas

Cover enchiladas with remaining 1c of shredded cheese

Cover pan with aluminum foil

Bake at 350 for 30min

Enjoy with guacamole, chips, salsa or whatever you would prefer!

All quiet on the CR front...

I have started 2 different posts-not recipes- writing about what has (not) been going on recently. They bored me while writing them, so I decided to spare my readers from reading them :)
Last week was uneventful-- after returning from Montreal I neglected to go food shopping so I did not eat very well. As a result I was hungrier than usual. I also ate out more than I do in a typical CR week. I usually eat out once a week, last week I ate out 3 times! I balance/record those meals by adding ~1T oil to whatever I see/know is on my plate.
This week I did go food shopping but I have been feeling uninspired, so I am eating all of my favorite meals. Cereal with nuts for breakfast, turkey sandwiches for lunch, and something "interesting" for dinner. Tonight I am making the turkey meatloaf again.
Pretty boring.
I think I needed some down time after my self-induced hysteria, so I am just maintaining...
Hopefully next week will be more exciting :)