Saturday 11/12

Yesterday I learned a couple of things. I definitely know which food choices are right for me. I am still weak in the face of temptation. What I ordered at dinner out last night was perfectly fine but when a ridiculous sample platter full of fried garbage from someone else's meal was placed in the middle of the table I had to try a few bites. Unfortunately those bites add up against all the good work earlier in the day. I need to be stronger.

*200 calorie burn at the gym this morning at 6:00 am.

5:30 EAS AdvantEdge carb control protein drink 110 calories 17g protein, 3g carbs.
8:30 One English muffin, 2 ounces ham, one egg. 240 calories.
Noon 4 oz Chicken breast 150 calories.
3:00 pm Rubios chicken street taco 110 calories.
5:30 pm Cheeseburger from Five Guys 540 calories. Cheese added 70 calories to the meal. It's the first piece of cheese I've eaten in a month. I really don't need cheese at all but this was a treat.
8:30pm One ounce Roasted Peanuts, 170 calories.

Sodium was a bit off the charts today. I heard a doctor on TV this morning talking about sodium and he was saying 5,000 mg per day is about average for the American diet. I am not measuring my sodium intake precisely but I figure most days I'm between 1,500 and 2,900. I never add table salt so the sodium I take in is from prepared foods. As time passes I will be preparing more food from scratch so total sodium should drop significantly.

1,320 calories ingested - 200 expended during my workout = 1,120 total calories net for the day!

Oct 16, Sunday

6:00 am Muscle Milk Light 150 cals
7:30 am pastry, 4 bites 40 cals
10:30 Garden Salad w Chicken (2 oz), avacado, spinach, lettuce, cucumber, red onion, vinegar based dressing    500 Cals
2:00 pm Handful of roasted unsalted almonds 150 cals
5:00 pm Annie Chun Miso Soup 240 cals w/ One Chicken Burger 120 cals
8:00 pm 1 tblsp Crunchy Peanut Butter 150 cals.

I drank unsweetened iced tea throughout the day.

1,350 Calories ingested today, no exercise.

Today could serve as a model day for the rest of my life. Plenty of roughage, protein, fluid intake was satisfactory and there was plenty of flavor with the meals. Aside from the sodium, something I have to accept unless I want to cook everything from scratch, I must get used to it. I don;t cook with it and I do not add salt to anything on my plate, ever.

* The pastry was offered at an early morning family meeting at my parent's home. I ate around four bites and left over half of the offering on my plate. It tasted okay but just a taste was sufficient. At this point in my life I regard such treats as a poison.

* I cannot do a lot about the higher sodium in the prepared foods like Annie Chun's soups. Like I said from the beginning this is not scientific. I'm reducing calories and as such am substituting foods I desired in the past with healthier choices. Salads and Chicken over hamburgers and potatoes.