Exercise your mind and body

Posts tagged ‘Daily Food Log’

Full Day Of Eating 13


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wp-1460465175791.jpgI always have a QuestBar handy for when I’m out and I’m hangry, iced coffee & a QuestBar really hit the spot.

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Grilled chicken and salad

Full Day Of Eating 12


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Hi everyone,
Hope you’re all doing well.  I went to work today and I thought I’d show you what I brought with me.    Yesterday I bought some new thermos containers that are stack-able and I also bought collapsible cutlery…LOL  They were too cute and I got them in my favorite color…purple.

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I’m sick with a cold & dry cough, so for lunch I made lentil soup and I had some canned sliced peaches that are packed in water.

Dinner: Is grilled chicken, feta, cucumbers, olives, grape tomatoes, celery & for dressing I have just balsamic vinegar.

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What do you take for lunch ? & dinner?

Full Day Of Eating 11 *Lunch Edition + New Job


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I’ve been a stay at home mom for the last 16 years and now that both my kids are going to be in high school this year I decided it was time for me to get back into the workforce.  
Well I got a part-time job working as a supervisor of a retail store, it’s been an adjustment at home since my kids are so use to having me around, also I’ve been trying to plan out my meals for when I go to work and to cook dinner for my family.  Ideally I’d like to use the slow cooker daily but I just don’t have a lot of slow cooker recipes that are low carb friendly, but I’m working on it 🙂

Below are just some of my meals and snacks that I’ve made for myself to take to work.
P. S. I just love my “on the go” plastic container, it’s got everything I need all in one.

Please share in the comments below if you have any suggestions or advice. Thanks 🙂

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Quinoa Tabbouleh


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Traditional tabbouleh is one of my favorite salads, but by replacing bulgar wheat with quinoa it provides more protein, amino acids and is an excellent source of iron and is also low carb and gluten-free.

Quinoa is one of my absolute favorite grains, it has a toasted nutty flavor and slightly chewy texture that makes it great on its own or in a salad.

Ingredients:
1 1/2 cup quinoa (cooked)
2 cups chopped fresh flat-leaf parsley
2 cups chopped English cucumber
1 cup chopped green onions
fresh mint leaves, thinly sliced
2 tomato, seeded and chopped

1/2 cup sliced black olives
1/2 cup sliced green olives
1 carrot, julienne 

Dressing:
1/3 cup lemon juice
1/4 cup extra-virgin olive oil
1/2 tsp salt
1/2 tsp pepper

Preparation:
Rinse quinoa under cold running water. In saucepan, bring 1-1/2 cups water to boil; add quinoa and return to boil. Reduce heat, cover and simmer until no liquid remains, 15 minutes.

Remove from heat; fluff with fork. Transfer to bowl; let cool. Add parsley, cucumber, green onions, mint and tomato.

Dressing: Whisk together lemon juice, oil, salt and pepper; pour over quinoa mixture and toss to coat.
Serve at room temperature or cover and refrigerate for 1 hour.  This salad is even better the next day, once the flavors have had a chance to mingle.

 (Makes 8 cups.)

Feel free to top it with feta cheese!

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September: Bite it, Write it Challenge


Are you up for the challengebite it write it

September Challenge!!!  For the month of September I challenge myself to keep a journal and track my food & exercise.  It’s a great way to get a jump on getting organized with school starting and everyone back to work.

  • You can chose to use a notebook or an online tracker such as My Fitness Pal.
  • But first clean out your cupboards and fridge of your unhealthy trigger foods and stock up on fruit, veggies, lean protein.
  • Write your goals for this month on the first page 
  • Dedicate a few minutes to writing in it every day.
  • Be honest with yourself and write everything in your journal, it’s a great way to teach you awareness of what you’re eating on a daily basis.

Also to be more effective with you’re journal you can show me or a friend your food journal weekly.  That weekly accountability is what makes your food journal successful, knowing that someone will be seeing what you eat.  Find a partner and we can do this together.
In just 4 weeks we’ll all be happy with the results.

Log it Track it

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Protein Cottage Cheese Waffles


This week I tried a few new things, one is this amazing protein waffle and the other is the No Sugar Maple Syrup.  Hope you like it as much as I do.  I cannot take credit for this recipe so I’d like to give a shout out to Michael Kory, the creator of this recipe.  Here’s the link to his YouTube channel and you can see him make the waffles.  He makes 4 waffles with his waffle maker but I make 8 with mine, I guess mine are thinner.  Either way they’re delicious!

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These are the ingredients for these delicious protein waffles.Aviary Photo_130819478287355169

 
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Just enough batter in each center or else it will spill out of the sides.

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Crispy protein waffles

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These are so good, I made the recipe four times, my teenage son ❤ loves them

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All done and ready when I crave them.  Perfect for breakfast or a snack or make it into a dessert.

Protein Waffles
Ingredients:
1/2 cup oats (40 grams)
1 scoop protein powder (30 grams)
1/2 cup low fat cottage cheese (115 grams)
1/2 cup egg whites (118 ml.)
1 tbsp. sweetener
1 tsp. baking powder
Pinch of salt
Cinnamon

Place all the ingredients into a blender until smooth.  That simple 🙂

Makes 8 waffles.
Amount per waffle:
58 calories
0g fat
5g carbs
1g fiber

8g protein

Full Day Of Eating 10


Breakfast PB Banana 2015-15-7

Breakfast: I only had one slice because it was so filling plus I had a cup of coffee.  This Dempsters Thin is just 45 calories per slice, they’re very thin, that’s why I had made two slices, thinking it wasn’t going to be enough.  But I was wrong, my eyes were hungry.  I also use all natural, no sugar added Peanut Butter. YUMMY!!! 

Shake & Tea 2015-15-7--15

I had a great workout today Back & Biceps and I made myself a protein shake plus I made a pitcher of unsweetened tea.  It’s 64 oz and that’s my goal for today.  If anyone is interested in this ice tea maker here’s a link.

https://www.chapters.indigo.ca/en-ca/house-and-home/iced-tea-maker-raspberry/885395200613-item.html?ref=item_page%3avariation

Chickpeas 2015-15-7Note to self:
30 grams of light feta is 6 grams of protein and 60 calories
1 cup of chickpeas is 11 grams of protein and s 215 calories

I could have 60 grams of feta and have 12 grams of protein and consume 120 calories.  I think that’s a better food choice.

Dinner 2015-15-7For dinner I made steak and cheese subs for the family but my was without the 9′ bun but I had all the toppings and roasted cauliflower on the side.  

Toppings were sauteed onions, mushrooms and peppers, mozzarella cheese, tomato, shredded lettuce & pickles.

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