Weight & a Treat

We weighed in again last night because I wanted to give my son a big treat. He made honor roll and NATIONAL honor roll!!

He’s down another 7.3 pounds. (9 last week) for a total of 16.8 pounds!!

The treat was cheesy fries! Bad BAD!



ALWAYS eat FIVE meals a day; try to keep the calorie count around 300 for each of the five.

DO NOT skip between meal snacks, and make sure each of the five have loads of protein.

We’re finding that having protein in your system stops the brain from ‘craving’ I also learned that if you eat a Citrus fruit in the same meal with high protein, it makes the protein more efficient.

January 11, 2013

The results are in for the first full week. My son lost 9 pounds. All I did was make sure any meat i used was very lean, add tons of fruit and veggies to EVERY meal, make all portions small, but use a huge variety on our plates (ie…half a HALO orange, and banana slices with a few blueberries and a slice of kiwi instead of one piece of fruit), my boys don’t like raw veggies so I make a salad using iceberg lettuce (not so good for you) but I FINELY chop up romaine lettuce and spinach in it. Separately chop up mushrooms, tomatoes, cucumbers and boiled eggs. Let them choose what veggies they want to add to their lettuce mix, add a little bit of shredded cheese, and no more than 2 TBSP of their favorite salad dressing. I figure if they add their own veggies, they’ll learn how to mask the taste of things they don’t like and they’ll eat it anyhow.

Last night I marinaded chicken tenders (fresh, not breaded/frozen) in some pretty heavy spices, then pan fried them in olive oil (about 4 OZ per person). Added the salad named above, and some fruit. Satisfying! Right now, I’m dunking a granny smith apple in lightly salted avocado  Strange, but tasty and healthy.

Week 1

A daily eating schedule goes something like this:

Breakfast: Scrambled egg with about 2 OZ of cubed ham and a tiny bit of shredded cheese. 4 strawberries, a small liquid yogurt and 1/2 a slice of Italian bread toasted.

Approx. 300 calories; 24g Carbs; 34g Protein.

AM Snack: 2 slices of provolone cheese, 1/2 greek yogurt, 2 celery stalks (4″) with peanut butter in them, water.

Approx. 190 Calories, 15g Carbs, and 28g protein.

Lunch: 1/2 boneless,skinless chicken breast on 1/2 a pita with provolone cheese. 1/2 Greek yogurt, 1/2 hard boiled egg, 5 baby carrots. Water.

Approx. 235 Calories, 21g Carbs, 44g Protein

Afternoon Snack: 4 thin slices (from a brick…about 1 ounce) of mild Cheddar Cheese, 1/2 an orange, one graham cracker and 1/2 glass of 2% milk.. (No nutrition facts here, sorry)

Dinner: 4 oz salmon filet, baked, with olive oil, a tiny bit of butter, garlic and black pepper; side salad (iceberg and romaine lettuces, spinach, cucumbers, tomatoes, mushrooms, hald boiled egg, and a tiny sprinkle of shredded cheddar cheese.); 2 TBSP Ranch dressing; 4 strawberries, spring mix veggies.

Approx: 353 Calories; 22.8 Carbs; 27.4 Protein

Last snack: 8 ounce fruit smoothie with spinach, one graham cracker, 4 celery sticks w/ peanut butter,water.

Approx: 255 Calories; 22 Carbs, 17 protein.

Daily Totals: 1033 Calories; 80.8 Carbs; 116.4 Protein.

I see I need to increase calories and decrease Carbs a little bit.

I’m looking for a 1500 calorie, 50-75 carb diet. I’ll try to balance this  better!!