A friendly bout with nutrition


 NUTRITION  LOG week 1 ~  2006 ~
 NOTE : I'm going to try to just log what I eat.. I'm sort of overdosed of diets... but I'll keep the log together for a week at a time.
What I eat after  9 o'clock will be in red. I hope that will motivate me not to eat too much. But I'll try to eat less during the day to have more calories left at bedtime. Coffee with 1 tbsp of 1% milk,  green or white tea, diet coke not noted. PB (Peanut Butter)  is always "natural". I also take 2 fish oil caplets and 1 Multi-Vitamins a day, just to be on the safe side.  WO = Workout, Calories are according to Polar F6 but I only use them to compare one event with another.

WEIGHT : 131,6 lbs

Thursday, January 5th
1) 2 eggs, 1 slice pumpernickel bread
2) 1 rice cake with 1 tbsp natural PB
3) 4 oz turkey, celery with 1 tbsp  hummus, 2 clementines, ½ cup cottage cheese.
4) 1 cup beef bouillon
5) 1 medium avocado with lemon juice,
6) (xc-skiing-323 calories) 1 oz peanuts, 1 clementine
7) 1 oz 4% Cheddar cheese, 1 cup broccoli
8) 1 oz 4% Cheddar cheese, 1oz peanuts, 1 clementine.  
9) 1 teaspoon PB.

Calories : 1,638         Fat  : 95g (50%)         Carbs : 113g (26%)        Protein : 102g (24%)
 

Friday, January 6th
1) 1 rice cake with 1 tbsp natural PB
2) 1 handfull Raisins and Peanuts
3) (WO-323 calories) 1 handfull Raisins and Peanuts
4) (HIIT-354 calories) 1 tbsp Soya Protien powder in water
5) 4 oz turkey, 1 cup broccoli, 1 oz 4% Cheddar Cheese
6) 2/3 tomato, 1 tbsp natural PB
7) 5 oz tuna in water, drained. 1 rice cake
8) 1 tbsp spicey hummus, 2 oz turkey, 1 tbsp 1% cottage cheese.

Calories : 1,218         Fat  : 53g (37%)         Carbs : 59g (18%)        Protein : 138g (45%)
 

Saturday, January 7th
1) ½ cup oatmeal, 1tbsp flax seed
2)  (xc-skiing - 340 calories) 1 tbsp PB on  2 oz Pumpernickle Bread, 2 oz 1% Cheddar Cheese, 6 oz tomato juice, 2 clementines
3) (during skiing) 2 oz trail-mix (sultana raisons and saltless peanuts)
4) (xc-skiing -  815 calories) ½ cup hot choclate, 1  oz trail-mix
5)  smoked salmon, goat's cheese, capers, lettuce, a sip of white wine..
6) ½ cup 1% cottage cheese.
7) 1 clementine, 1 Teaspoon PB. Less than usual.

Calories : 1,397          Fat  : 64g (41%)         Carbs : 223g (62%)        Protein : 94g (27%)
 

Sunday, January 8th
1) ½ cup 1% cottage cheese, 1oz 4% Cheddar Cheese, 1 Teaspoon PB
2) 1 medium Avocado with lemon juice,  2 tbsp  Baba Gannouj (eggplant purée) on celery
3) 2 oz turkey
4) 3 tbsp PB oups.. I was having trouble with a web page for someone and just didn't realize how much I was eating
5) 6 oz tomato juice
6) ½ cup cooked Quinoa, 4 oz turkey, 1 tbsp low calorie veggie dip on 1 tomato, 1 Teaspoon PB
7) ½ cup 1% cottage cheese, 1 oz peanuts at 20h55..
8) 1 tbsp  Baba Gannouj on celery

Calories : 1,994     Fat  : 115g (49%)      Carbs : 134g (26%)     Protein : 125g (25%)
 
Monday, January 9th
1) 1 egg, 2 egg-whites, ½ cup green beans, 1 oz turkey
2) fruit salad surprised by brunch at work.. resissted  to bacon, eggs, sausage, toast, croissants, jam, PB..
3) ½ cup green beans, 92 grams sardines in lemon sauce : drained,  Baba Gannouj (eggplant purée) on celery, 1½ oz 4% Cheddar  cheese
4) apple
5) (WO-329 calories) 25 gr. peanuts
6) (HIIT-312 calories) 1 tbsp vanilla soya protein powder in water
7) ½ cup 2% home-made yougourt with 1 tbsp vanilla soya protein powder, large chunk of Iceberg lettuce with Dijon mustard, 2 oz roast beef.
8) 2 tbsp  PB

Calories : 1,309       Fat  : 69g (46%)       Carbs : 99g (28%)      Protein : 84g (25%)
 

Tuesday, January 10th
1) 1 egg, 2 egg-whites, ½ cup homemade 2% Yougourt with 1 tbsp Muslix Cereals. That's a feel-good treat
2) 3 clementines
3) ½ cup (cooked) Quinoa, 3 oz roast beef, 1 tbsp  Baba Gannouj (eggplant purée)  with celeri, 1 oz peanuts
4)  25 grams roasted-salted sunflower seeds from vending machine
5) ½ cup cottage cheese, 1½ oz 4% cheddar cheese, 2 tbsp Baba Gannouj, 1 cup kidney beans
6) (Dance class ~ 200 calories?) 1 tomato, 1 tsp low cal dressing, 1 oz roast beef


Calories : 1,592       Fat  : 67g (36%)       Carbs : 156g (38%)     Protein : 100g (25%)

Wednesday, January 11th
1) ½ cup oatmeal with 1 tbsp flax seed
2) apple, 1 TEAspoon PB
3) 1tbsp Baba Gannouj with celery,  5 oz tuna in water, drained, ½ cup wax beans, 6 oz tomato juice
4) 1 oz peanuts
5) 20 grams roasted-salted sunflower seeds left-over from yesterday.
6) (WO  329 calories)1 oz peanuts
7) (HIIT 288 calories) 1 tbsp vanilla soya powder in water
8) 3 oz roast beef, ½ cup cooked Quinoa, 1 tomato

Calories : 1,550        Fat  : 75g (42%)      Carbs : 118g (30%)     Protein : 116g (29%)

Week 1's summary : Calories eaten : 10,467  Calories spent in WOs : 3,613
(maintenance according to Fitday  = 7 x 1,924 = 13,468)

 

NUTRITION  LOG week 2 ~ 2006 ~
I think that my previous week not thinking about diet gave my mind a good break and also showed me where I'm at in naturally choosing foods.  I DO want to make adjustments : mix-up nuts, have protein at each "meal", rice cakes with lean protein for Post WO, Oatmeal with protein powder. Continue drinking more water. (Maybe start logging how much in my Fitday). I'm however not sure if I'll change my way of thinking about  3 meals and snacks to all meals.

I'm still  taking 2 fish oil caplets and 1 Multi-Vitamins a day.

WEIGHT : 131,2 lbs

Thursday, January 12th
1) 1 egg, ¾ cup home-made 2% Yogurt with 1 tbsp Muslix Cereals. That's a feel-good treat
2) 1 apple, 1 oz  4% cheddar cheese
3) 1 oz roast beef (cold) was dizzy..got to grab a bite, but had to wait another 30 mins before lunchtime
4) 1 oz roast beef (cold), ½ cup cauliflower (raw) , 1 clementine
5) 2 oz baby shrimps, ½ cup wax beans
6) 2 oz baby shrimps, 1 rice cake, 1 oz peanuts,  (cardio 471 calories)
7)  3 tbsp Baba Gannouj,   3 tbsp Peanut Butter   the reason for this "supper" is too long to explain
8) (4 am) 2 tbsp 1% cottage cheese  

 Calories : 1,301    Fat : 63g (42%)   Carbs : 112g (33%)    Protein  : 85g (26%)

~  water ~  too much!
 

Friday, January 13th
1) ½ cup homemade 2% Yogurt with 1 tbsp Bran Flakes Cereals and 1 tbsp soya protein powder.
2) 1 tbsp PB
3) 92 grams sardines in lemon sauce : drained, ½ green pepper, ½ tomato, 1oz pumpernickel bread, 1 clementine
4) ( winter hike UP 455 calories) 1 apple, 1oz 4% cheddar cheese,
5) ( winter hike DOWN 339 calories) 1 oz pine nuts,
6) 3 oz roast beef, ½ green pepper, ½ tomato, 2 tbsp Baba Gannouj, ½ cup 1% cottage cheese
7) 1 tbsp vanilla soya powder in water, ½ cup 1% cottage cheese, 1tbsp PB
 8)  1 tbsp Baba Gannouj,  celery

 Calories : 1,401   Fat : 56g (22%)    Carbs : 92g (30%)    Protein : 141g (41%)

~  water ~  alot      
 

Saturday, January 14th (REST DAY due to injury)
 1) ½ cup 1% cottage cheese, 1 tsp Tahini,
2) 1 egg, 2 egg whites, ½ cup Shitake mushrooms, 2 tbsp Baba Gannouj, 1 tsp PB
3) 2 oz roast beef, ½ cup homemade 2% Yogurt with 1 tbsp soya protein powder
4) 6 sun-dried tomato pieces with 1 tsp capers, 1 oz 4% cheddar cheese
5) 1 oz Pine nuts
6) ½ cup 1% cottage cheese, 92 gr sardines. 2 tbsp Baba Gannouj on celery.
7) 0.33 cup Muslix with 2 oz 1% milk.

Calories : 1,478  Fat : 70g (42%)   Carbs : 94g (24%)   Protein : 126g (34%)

~  water ~  fair amount     
 

Sunday, January 15th
1) ½ cup All Bran Cereals in ½ cup homemade 2% Yogurt with 1 tbsp soya protein powder
2) 1 clementine, 1 oz Walnuts, 1 tbsp Baba Gannouj on celery
3) 1 egg + 2 egg whites, ½ cup string beans, 12 grams Brie cheese
4)  (WO 581 calories) 3 oz chicken breast, 8 pieces dried tomatoes, 1 tbsp  home-made hummus, 2 clementines, 1 oz 4% cheddar cheese, a tiny bit of chocolate
5) 2 oz chicken breast, 3 oz asparagus, ¼ tomato,
6) 1 tbsp Baba Gannouj on celery
7) ½ cup 1% cottage cheese

Calories : 1,252    Fat : 52g (37%)   Carbs : 99g (26%)    Protein : 115g (37%)

~  water ~  getting used to drinking
 
Monday, January 16th
1) ½ cup All Bran Cereals in ½ cup homemade 2% Yogurt with 1 tbsp soya protein powder , 1 clementine
2) 2 oz chicken breast, ½ green pepper
3) 2 oz roast beef, 3 oz asparagus, 2 clementines
4) 1 apple,1 oz 4% cheddar cheese, tiny carrot muffin
5) 1 oz pine nuts,  1 rice cake with 1 tbsp PB (was going to keep it for PWO but I think I really needed to eat)
 6) (WO 493 calories) 1 oz peperoni
 7) 4 oz 3 bean salad, 5 oz sole (basil and tomato)
 8) ½ cup 1% cottage cheese

Calories :  1,661  Fat : 61g (32%)   Carbs : 167g (33%)    Protein : 140g (34%)

~  water ~  could be better  
 

Tuesday, January 17th
1) 1 egg, 2 egg whites, ½ cup 2% homemade yogurt, 1 tbsp All-Bran, 1 tbsp soya protein
2) 1 cup raw brocoli and cauliflower with low fat vegie dip, 2 oz sole (basil and tomato),½ cup 1% cottage cheese
3) 6 oz tomato juice, 2 oz roast beef, 4 oz 3 bean salad
4) 1 apple, 1oz 4% cheddar cheese , 2 melba toasts
5) 1 tbsp hummus, celery, 1 oignon, 2 tsp olive oil, 5 oz liver, ½ cup cooked wild rice, ½ oz pine nuts
6) 1 tbsp PB
7) (Dance class ~ 200 calories?) 1 cup 1% cottage cheese
8) 4 pcs dried tomatoes, 1 tbsp PB, 2 oz 3 bean salad (2:30 am)

Calories :  1,606   Fat : 58g (32%)   Carbs : 134g (33%)    Protein : 150g (37%)

~  water ~  could be a little better in the morning
 

Wednesday, January 18th
1) ½ cup All Bran cereals in ½ cup homemade 2% yogurt with 1 tbsp soya protein powder
2) 2 tbsp PB, 2 sm clementines
3) 1 oz 4% cheddar cheese, 1 apple, 5 oz chicken, ½ cup homemade 2% Yogurt with 1 tbsp soya protein powder
4) 1 cup broccoli, ½ cup 1% cottage cheese, 2 melba toasts, 1 tbsp low calorie blueberry jam.
5) (WO 424 calories) 4 walnut halves
6) 2 oz Muslix with 4 oz 1% milk ,  ½ cup 1% cottage cheese,

Calories :  1,563   Fat : 51g (28%)   Carbs : 184g (38%)    Protein : 136g (34%)

~  water ~  humm.. I hardly drank anything before 3pm and I have no excuse.

Week 2's summary:
Calories eaten : 10,262 / Calories spent in WOs : 2,963
(maintenance according to Fitday  = 7 x 1,924 = 13,468)

 

NUTRITION LOG week 3  ~ 2006 ~
OK, here goes the last week of this logging session. Some days I really have a craving for carbs. I'm getting enough fiber.. and feel good enery in my workouts, and haven't caught a cold or felt sick for a very long time.. so I guess things are good. I have to continue drinking more water.. and also have to be carful to go get enough sleep. I am starting to think "6 meals". Will see how it goes.

I'm still  taking 2 fish oil caplets and 1 Multi-Vitamins a day.
1 Slim Down Bar = 175 calories, 5g fat, 20g carbs, 13g proteins.

WEIGHT : 133 lbs... yup.. up almost two lbs.. *sigh*

Thursday, January 19th
1) 1 cup 1% cottage cheese, ½ cup muslix, ½ cup 1% milk
2) 1 oz 4% cheddar cheese, 4 pcs dreid tomatos, spinkle of olive oil, 1 tsp capers
3) 92 grams sardines in lemon sauce : drained, ½ cup 3 bean salad, 6 oz tomato juice, 1 clementine
4) 1 tbsp homemade hummus with celery
5) (WO 415 calories) 1 oz pine nuts
6) 2 oz chicken, ½ cup 3 bean salad, 4 pcs dried tomato , 1oz pumpernickel bread sprinkled with olive oil, 1 cup broccoli, 1 tbsp muslix
7) 1 cup 1% cottage cheese, 6 shitake mushrooms, 1 tbsp hummus

Calories :  1,692   Fat : 69g (36%)   Carbs  : 164 g (37%)    Protein : 129g (29%)

~  water ~ good
 ~  sleep ~ 11 pm
 

Friday,  January 20th
1) ½ cup 2% home-made yogurt, 1/3 cup Muslix, 1 tbsp wheat germ
2) ½ cup 1 % Cottage cheese, 2 oz roast beef,  5 pcs dried tomatos, 1 clementine
3) (mini WO 165 calories)  6 oz tomato juice
4) 1 Slim Down Bar
5) 1 tbsp Baba Gannouj, 2 oz chicken
6) 1 egg, 2 egg whites, lettuce, 5 rolled fillets of anchovies with capers, ½ cup 1% home-made yogurt, 2 scoops soy protein, 1 tbsp Baba Gannouj
7) 5 rolled fillets of anchovies with capers, 1 cup cooked brocoli, 1 tbsp cranberry sauce
8) 2 tbsp Baba Gannouj
9) 1/3 cup muslix

Calories : 1,647  Fat : 54g (30%)   Carbs : 152g (34%)    Protein : 147g (35%)

~  water ~  trying
 ~  sleep ~ midnight
 

Saturday,  January 21st
1) ½ cup 2% home-made yogurt, ½ cup Muslix, 1 scoop soya protein
2) 2 tbsp Baba Gannouj, 6oz orange juice, 1 oz 4% cheddar cheese

3) 4 in³ French bread,  1,33 oz Camenbert Cheese, 1 cup grapes
4) 2 oz grilled chicken, 2 artichoke hearts, hardboiled egg, mixed salad greens, 1 tsp olive oil, small garlic bun
5) (Ballroom Dance Evening ~ 400 calories)  1oz Cheddar Cheese, 1/4 egg salad sandwich, celery, 1 cup cantalope

afternoon and evening in  Montréal.

Calories :  1,892  Fat : 87g (40%)   Carbs : 164g (33%)    Protein : 127g (27%)

~  water ~ lots
 ~  sleep ~ 2 am
 

Sunday, January 22nd
1) 1egg and 2 whites, 1oz 4% cheddar cheese, 2/3 cup muslix
2) (WO 350 calories) 4 half walnuts
3) 2 oz roast beef, celery, 1 oz 4% cheddar cheese, ½ green pepper, 2 tbsp Baba Gannouj
4) 1 scoop soy protein in water
5) 1 Slim Down Bar
6) 1 sm avocado, 1whole wheat tortilla (7"), ½ tomato, ½ red pepper, ½ sm carrot, 5 pcs dried tomatoes, 1 tsp lemon juice, ½ cup 1% cottage cheese
7) 1½  tbsp PB
 8) 1 cup 1% cottage cheese

Calories :  1,991 Fat : 86g (38%)   Carbs : 180g (34%)    Protein : 151g (30%)

~  water ~ not enough
~  sleep ~  midnight
 
Monday, January 23rd
1) 1 tbsp PB, ½ cup 2% home-made yogurt, 2 tbsp All-Bran, 1 tbsp Wheat Germ, 1 scoop soy protein, 1 clementine
2) 1 apple, ½ cup 1% cottage cheese
3) 5 oz tuna, celery, 6 oz tomato juice
4) 1 Slim Down Bar
5) 1 oz peanuts
6)  (WO 410 calories) 1 scoop Soy Protein with water
7) 2 oz roast beef, 1 cup 1% cottage cheese, 2 tbsp PB, 6 pcs dried tomato
8) 6 pcs dried tomato

Calories :  1,687  Fat :  64g (32%)   Carbs : 144g (31%)    Protein : 163g (37%)


 ~  water ~ ok
~  sleep ~  midnight
 

Tuesday, January 24th
1) 2 tbsp Baba Gannouj, 1 tbsp muslix, celery, 1 egg, 2 egg whites,
2) 1 cup 1% cottage cheese, 5 pcs dried tomatoes
3) 2 oz roast beef, 1 cup string beans, 1 orange
4) 1 oz 4% cheddar cheese, 5 walnut pieces
5) 1 tbsp peanut butter, 2 tbsp Baba Gannouj, celery, 1 Slim Down,  ½ cup 2% homemade yogurt, 1 tbsp lowfat jam
6) (Dance class ~ 200 calories?) 1 tbsp soy protein in water
 7) 1 tbsp Baba Gannouj

Calories :  1,595 Fat : 75g (41%)   Carbs : 113g (26%)    Protein : 132g (32%)


 ~  water ~ good !
~  sleep ~  1 am
 

Wednesday, January 25th (birthday)
 1) ½ cup 1% cottage cheese  ( at 5 am )
2) ½ cupt 2% home-made yogurt, ¼ cup All Bran, 1 scoop soy protein
3) 1 apple, 1 oz 4% Cheddar cheese
4) 6 oz tomato juice, 2 oz roast beef, 2 tbsp wild rice, ¾ cup salad, olive oil & lemon juice, 1 slice Bejgli
5) ½ cup cottage cheese, 4 pcs dried tomatoes, 1 oz pine nuts
6) (WO 617 calories) 1 tbsp soy protein in water
7) 2 eggs, 1 slice cracked wheat and honey bread, 1 cup home-made fruit salad.

Calories : 1,571   Fat : 60g (34%)   Carbs : 173g (39%)    Protein : 113g (28%)


 ~  water ~ good !
~  sleep ~  late, late

Week 3's summary    :
Calories eaten : 12, 075  /  Calories spent in WOs (lite-week) : 2,557
(maintenance according to Fitday  = 7 x 1,924 = 13,468)

 

 

Thanks for reading , please don't hesitate to comment !

 

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