Day 73 Monday, April 19, 2010 Back on track

Weight:  184.4 lbs  4/19/2010

I’m back on track today.  No doubt that eating badly one day leads to temptation to eat badly the next day (especially when there is still carrot cake left over!)  Now  back to building the habit that eating well will lead to eating well.

Learned:  You can eat 7 ounces of healthy food that has 110 calories in it!  See recipes below.

Recipe:  Six veggie and fruit salad – 23 cals for 100 g. or 3.5 oz.:

lettuce -14 cals per 100 grams (about 3.5 oz)
cucumber – 15
strawberry -32
tomato – 18
peppercini – 27
broccoli – 34

Recipe:  Three potato mash – 83 cals per 100 g. (3.5 oz):

Equal parts russet potatoes, butternut squash and ruby sweet potatoes:

ruby sweet potato – 106 per 100 g.
russet potato – 97 per 100 g.
butternut squash – 45 per 100 g.

Food:  Total 4/19/2010 = 1,435 cals.

Breakfast: 4 oz banana – 100,  1/3 cup oatmeal – 50, coffee – 80. Total = 230

Lunch:  late, 3.5 oz. fruit and veggie salad – 25, 4 oz. lean ground beef – 250, 3 oz 3 potato mash – 20.  Total = 295 cals.

Dinner:   3.5 oz fruit and veggie salad – 25, 3 oz “three potato mash” – 20,   3 oz. oz. ground beef – 175.  Total = 220 cals

Snacks: 1.35 oz cheese – 135, 2 oz fresh mango – 35, 1 piece olive pizza – 200, 1/2 oz walnuts – 90, 1,5 oz dark chocolate – 230.  Total = 690 cals.

Learned:  Made a “three potato mash” with russet potatoes, sweet potatoes and squash.  The squash has less energy than the potatoes and brings down the average.  You can eat a lot of this without going over calorie target.

Learned:  Made a sliced and shredded salad out of five veggies and stgrawberries.  It was pretty good and definitely fresh.  Renata de LaRoque., an excellent nutritionist, said, “Wow!”

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