Monday - BOTT Cafe & Cardio

Hala, criticism and support is always good and I am not offended by your comments. I take them as a learning tool, because there is always room to learn.  This how my printout looks from Calorie King.  I am open for suggestions on improving my diet. What type of snacks and fat would you suggest.

Daily Summary

Food Energy In: 1174 cals Exercise Energy Out: 20 mins, -86 cals Net Energy: 1088 cals Net Energy Budget: 1200 cals End Result: 112 Calories Under

Total Fat 32.2g   Total Protein 109.6g   Total Carbohydrate 108.1g   Total Fiber 11.1g   Glasses of Fluid: 10 Steps: 0 Under

How this is my opinion only - but worked for me.
Anything that has white flour - and other simple carbs- shall be no-no until you are in a maintenance. And even then - should be limited.

If you need and want some carbs - chose some that have fiber. and would not turn to sugar.
i.e. if I want to have some "crunches" with salad - i would choose i.e kavli crisps (they are OK but not too good to made me overeat), or 1/2 Flat Out wrap, or some whole grain crackers that have fiber.  I will not even look at a pretzel.  It is not pouch worthy - and if I am losing weight- I would be afraid that reaching for a few - will make me eat more later on. 

Instead of 100 cal pack of pretzels - i would add some nuts (100 cal worth) to the salad - you get the good fats, extra protein - and some crunches.

I sometimes dry out my flat-out  (whole grain) and use that instead of crackers.  or high fiber - high protein tortilla wraps - you can get them anywhere.
I get the Flat-outs in Costco. 

Other crunch things in salads: green and red peppers, other crunchy vegges - like carrots, or even apples. 1 small apple = 100 cal. - much better for you.
Now on maintenance - I increased my fats in form of cheese, nuts, etc.  The extra fat keeps me full much longer that same amount of calories from carbs. And if I see my weight start creeping back - I can replace that with lower fat selection - and that way limit some calories. 

Extra fiber - I add some flax meal to my food. (mostly yogurt) it makes it grainy 9and not so good) but I can have 1/2cup of Greek yogurt + 2 TBS of flax meal + 1/4 cup frozen berries+ 1/4 cup SF syrup - mixed together - wait 10-15 min.  I have a meal/snack that has a lot of fiber, it is very filling, and has less than 200 cal.  (actually is more like 150-170).  Fills me up - many times i can not fini**** 

I also use extra fiber (benefiber, others) in my coffee and water -drinks.  i get minimum 30-40 gr of fiber - that with the water and magnesium- makes for a very easy BM.  And the extra fiber makes me fuller longer - and removes some fat - cholesterol from my food  

Welcome back to the grindstonee, Dreamgirl    You have lots of company at the grindstone LOL   You're doing great at getting back on track.  You're going to reach your goal before you know it (well, that may be a bit of an exaggeration - but you WILL reach your goal)
You're an inspiration to us all. 

OK, back on track!!!!

B:  Vitamuffin Top
Cardio:  Power Walk
2ndB:  1 cup blue and strawberries
Lunch:  broccoli soup
Snack Atkins Bar
Dinner (oh my, this was good!)  Portabello Musroom Pizza
Snack:  Oh Yeah!  Chocolate protein drink

Portabello Mushrrom Pizza

Clean and wipe down portabello tops with olive oil
Bake at 425 for 30 minutes, flipping 1/2 way through
top with about 1/4 c. pizza sauce, and toppings (I used turkey pepperoni, mozarella, green pepper slivers and onions.
Bake another 10 minutes.  LET COOL about 5-10 minutes.

YUMMY!

Peg, the Power Crunch Bar is a Protein Bar that is made out of wafers. I just bought a variety of them at my local health food store. They're kinda pricey there ($2.09 a bar), but I wanted to give them a try. Also, I don't know if they sell them online. What I like about them is they're not heavy like the other protein bars and don't have that much of an aftertaste. Also, I put them in the refrigerator.

Here's the general run down on them:

Calories   205                           Carbs     10
Cal f/Fat   105                           Fiber         1
Fat              12                           Sugar        5
  Sat              5                           Calcium    11%
Choles         0                          Iron               3%
Sodium     80
Potas      115

Let me know what you think if you try them. So far my fav is the Chocolate Peanut Butter. Its not quite as good as a Little Debbie Nutty Bar, but I can always tell myself it is.

HappyLap ~
Thanks sooo much for the encouragement!!! I'll definitely keep you guys posted on the daily BOTT cafe and cardio on how my battle is coming.