Below you will see my food diary for the week.  Let me preface your reading by telling you my few dietary rules I live by.

1) I start EVERY day with a tall glass of water and Emergen-C.  Never ever do I skip this!

2)  (For the most part) I get a fruit and/or vegetable with EVERY meal, including snacks

3) I rarely go over 3 hours without eating.

4) I DO NOT believe in cheat days.  Why blow all your hard work and good eating for a week on one day of mindless cheating.  Satisfy your cravings with small portions and conscious eating on whatever day that may be.

5) Take vitamins everyday (multi, calcium, Omega 3's)

WORKOUT HARD!

My plan was to keep a food diary for a week to satisfy all your curious minds.  As you can see below, I have been diligent with my plan, UNTIL NOW!  If you have been following, you will have seen from previous posts, that I am a fairly consistent and disciplined eater.  AND, yes, I do drink, but as many of you know, I recently returned from 5 days of chips, guac, and margs in Cancun.  That is why, for the most part, it has been a clean week.  That brings me to today's post.  Before placing any judgement, remember my rule, 90 % fruits, veggies, whole grains, and proteins, 10% satisfy your cravings, whatever they may be.  This evening (oscar night) was more about the 10%, so here it goes......

9:30 a.m. fruit salad (plums, blueberries, strawberries, bananas)

10:30 a.m. 1/2 whole wheat, high fiber english muffin with 1 egg and 2 egg whites

12:30 p.m. 2 high protein/fiber, lowfat Kashi waffles with earth balance spread

2:30 p.m. Luna bar and apple

 4-8 p.m. 2 vodka, club, splash of cranberry cocktails, few small slices of bread with cheese, several olives, snap peas, and celery, 7 mini meatballs, a couple chocolate chip cookies, and a few cream puffs.

4 cups of green tea and lots of water throughout the day

~2000 calories

Saturday March 6, 2010

9:30 a.m. 1/4 cantaloupe

10:30 a.m. 1/2 whole wheat high fiber english muffin with 1 egg & 2 egg whites

12 p.m. 60 minutes walk/run intervals

1:30 p.m. 1 low-fat string cheese, strawberries, apple with 2 tbsp. peanut butter

4 p.m. 1/2 bag black jewel popcorn

7 p.m. spinach salad with onions, gorgonzola, croutons, steak, tomatoes, and vinagrette, 1 roll with cheese, kids ice cream sundae (vanilla ice cream, chocolate sauce, sprinkles, whipped cream)

4 cups green tea and lots of water throughout the day

~1700 calories

8:30 a.m. 1 banana

9 a.m. 75 minute run/strength training intervals

10:30 Oats and Flax Oatmeal with blueberries, slivered almonds, and extra flaxseed

12:30 p.m. 1/2 cantaloupe, 1 babybel low fat cheese

2:30 p.m. Amy's bean burrito with 3/4 cup salsa

4:30 p.m. 1 small greek yogurt with strawberries and handful GoLean cereal

7 p.m. small bowl leftover brown rice, chicken sausage, pepper, onion, and peas stir fry, 3 bites of Red Mill burger, 1 large lowfat chocolate chip breakfast cookie, small glass of non-fat milk

5 cups green tea and lots of water throughout the day

~1700 calories

8:30 a.m. GoLean cereal mixed with GoLean Crunch with fat free milk

9:30 a.m. 60 minutes strength/cardio intervals

10:30 a.m. 1 banana

11:30 a.m. 60 minutes power yoga 

1 p.m. low fat string cheese, 1/2 mango

2:30 p.m. bowl white bean soup, apple with tbsp. peanut butter, 1 shot acai berry juice

4:30 p.m. 1/2 small bag popcorn, handful raspberries, handful almonds

6 p.m whole wheat pasta and 2 meatballs in sauce with onions and peppers, large salad w/ mixed greens, carrots, tomatoes, and vinagrette, 1 small square of dark chocolate

4 cups green tea and lots of water throughout the day

~1600 calories

7 a.m. 4 hard boiled egg whites

8 a.m. 1 banana

9:30 Oats and Flax Oatmeal with raspberries, slivered almonds, and extra flaxseed

11 a.m. 30 minutes hill climb

11:30 handful of trail mix (walnuts, almonds, seeds, raisins)

12 p.m. 60 minutes bootcamp class

1 p.m. another handful of trail mix

2 p.m. Amy's bean burrito with 3/4 cup of pico de gallo, 1/2 mango, shot of acai berry juice

4 p.m. handful honey whole wheat pretzels

6:30 p.m. chicken, onion, peas, red/yellow peppers, olive oil, brown rice stir fry, 1 small square dark chocolate

5 cups green tea and lots of water throughout the day

~1600 calories

7:30 a.m. Kashi Go Lean cereal and Go Lean Crunch with fat free milk

10:30 a.m. 1 banana

11:00 a.m. 30 minutes strength training

11:30 a.m. 1 Sugar free Muscle Milk

1 p.m. wheat berry salad (wheat berry, chicken, walnuts, grapes), 1 shot acai berry juice

4 p.m. 1 low sodium V8, 1 low fat string cheese

5:30 p.m. Luna bar

6 p.m. 60 minutes spin class

7:30 large greek salad (greens, feta cheese, tomatoes, cucumbers, grilled chicken, olives), 1 small square dark chocolate

3 cups green tea and lots of water throughout the day

~1700 calories

What did you eat for breakfast, lunch, dinner, and snacks yesterday?  

What time was your last meal?

What time did you stop eating last night?

How many calories did you take in yesterday?

Did you have protein with every meal yesterday?

These are just a few of the questions my clients constantly hear, so it is only fair for me to share!  Here is my food intake and exercise schedule for the week, starting today.

8:00 a.m. Instant Oats and Flax Oatmeal with blueberries, slivered almonds, and extra flaxseed

10:30 60 minute spin class

12:00 1/2 cup edamame, handful of grapes

1:00 p.m.  large mixed greens salad with gorgonzola, avacado, carrots, apples, grilled onions, and 2 Tbs. Annie's Goddess dressing, 1 shot Acai berry juice

3:30 p.m. 1 Fage greek yogurt with strawberries and handful of Kashi GoLean cereal 

6:00 p.m. 1 can Amy's Chunky Tomato Bisque, 1 toasted slice whole grain bread with 2 slices low fat swiss cheese, 1 small square dark chocolate

* 4 cups green tea and lots of water throughout the day

~ 1500 calories

BOOTCAMP IS BACK!

When:  Wednesdays 12-1 p.m.

Where: Fred Hutchinson Cancer Research Center

* ALL ARE WELCOME *