by Christine on July 21st, 2016
Okay, I’ve been faithfully tracking my food intake (journaling) for the past week….and the results aren’t pretty. Boy, I should have started to do this a long time ago so I could have been aware that my eating is out of control.
Day 1: 1816 calories consumed, no exercise.
Day 2: 1471 calories consumed, no exercise
Day 3: 1652 calories consumed: ran a 5K at the gym (45 minutes)
Day 4: 2196 calories consumed: golfed for 6 hours at a golf outing
Day 5: 2615 calories consumed: hiking for 7 hours up two mountains
Day 6: 1390 calories consumed: No exercise
Wow, did you see that? Every single day I am eating well over my goal of 800-1000 calories per day, and two days I ate over 2,000 calories worth of food! Holy moses!!! No wonder I’m packing on the pounds!
If I look at the information further, I see some general trends:
- I eat a lot more on days when I exercise. I’m hungry.
- I’m doing ok eating every few hours, but my portion sizes are much too big. I need to start whittling these down.
- I’m drinking too many calories. Alcohol. That needs to stop. Over 2,000 of the calories those six days came from alcohol. That’s just silly.
- My food choices have largely been pretty healthy. Lots of fruits and veggies and healthy protein.
- I did spectacularly drinking water while at work (and hiking). Less spectacular at home. Noted: drinking lots of water isn’t doing shit to curb my appetite.
- I did well planning out snacks and meals every few hours. The problem is that those snacks or meals were too high in calories/too large in size.
So: Smaller portion sizes is going to be key here, as well as cutting way back (preferably stopping) the alcohol consumption. This means breaking out the scale and measuring cups, and making sure that my mini-meals are of a reasonable size. That’s my task for Week 2. I am going to try to start photographing my meals also, for additional accountability. I don’t think I’m going to be able to whittle my calories down to 800 calories by next week, but if I can get them in the area of 1000-1100 calories, that will be some progress.
Tips for myself for cutting back on food/hunger:
- Quit the alcohol.
- Quit the sugar. (I really did better with this, this past week though)
- Eat protein shakes as snacks.
- Measure and weigh food.
- Keep some fresh veggies on hand for snacks. (carrots are mostly lower cal than fruits)
- Leave food on your plate, or cut part of your food off to throw away.
- Cut back on high-calorie fatty foods. I’m a sucker for caprese salads. The tomato is awesome, but cut back on the mozzarella. More tomato, less cheese. (But…not “no cheese.”)
by Christine on November 23rd, 2011
Tomorrow is Thanksgiving, and I want to take a few moments to mentally prepare for the day insofar as “what and how much food will I eat?”
It shouldn’t come as a shock to anyone that busting your calorie budget on Thanksgiving can be incredibly easy to do. Assuming a typical Thanksgiving feast…
6 oz white and dark meat turkey = 340 calories
1/2 cup of stuffing = 180 calories
1/2 cup mashed potatoes = 150 calories or more
1/2 cup gravy = 150 calories
1/2 cup candied sweet potatoes = 150 calories
2 dinner rolls = 220 calories
Butter for those rolls = 50 calories
1/2 cup green beans = 50 calories
1 glass wine = 120 calories
1 piece pumpkin pie = 200 calories
That’s a whopping 1600 calories for a meal that has “reasonable” portion sizes. Wowza! And that doesn’t even account for 2nd helpings, pre-dinner snacks, football snacks, etc. Talk about easy to break that calorie budget! That’s two days worth of calories for me!
So in my mind, it’s even more important to pre-plan what I’m going to eat. It’s important to me that I get to eat all the stuff I really love even if it’s not really low-calorie, but I’m okay with passing on the stuff that I don’t absolutely love.
I LOVE: turkey. my cranberry sauce. mashed potatoes and gravy, carrot cake.
Stuff I can go without: stuffing, green beans, sweet potatoes, dinner rolls, pie.
So if I just cut down on my portion sizes, I can still have all the things that I love!
3 oz turkey: 170 calories
1/4 cup mashed potatoes: 75 calories
1/4 cup gravy: 75 calories
1/4 cup cranberry sauce: 60 calories??
Small slice of carrot cake: 150 calories
Water instead of wine
Total calories for the meal, which includes all the stuff that I LOVE, is 530 calories. That’s higher than 1 average meal for me, but completely reasonable nonetheless. That’ll be my plan!
Do you guys plan ahead with your dinner to make sure you won’t go over your calorie budget? What do you do with the leftovers? How do you make sure that the leftovers don’t break your budget day-after-day for the next week?
by Christine on November 2nd, 2011
3 years ago, I’d go to Moe’s for lunch and eat a whole Triple Lindy (which is a burrito with rice, pinto beans, steak, shredded cheese, salsa, guacamole).
Calories: 845, not even including the side of potato chips they give you, which is easily another 400-800 calories. No joking, kiddos.
I can’t believe selling food that high in calories is even legal. It’s not even tasty!
Or my co-workers would head over to the Cheesecake Factory. I’d have the Pasta Carbonera, which has 2134 calories. Granted, I wouldn’t eat it all, but I’d eat a good 3/4s of it.
Oh my. Those were the days, huh?
by Christine on August 10th, 2011
Yesterday and this morning I thought I would post some pictures of food and what I’m eating and whatnot.
It all started with a trip to the grocery store. After yoga (yes, I’ve managed to hit every day of my XN 2-Week Exercise Challenge, except for one! 6 days and going strong!) I was pondering what to do about dinner. Now, I live in a godforsaken part of the world that has no Trader Joe’s or Wholefoods. In fact, the nearest Co-op is about 40 minutes away and completely inconvenient to get to. However, there’s a new grocery store in town called the Fresh Market that I think is like a Trader Joe’s. I hadn’t been there before (it’s not really convenient for me…about 10 minutes out of the way) but I decided to hit it up last night.
What a wonderful store! The vegetables look great. Their cheeses went on for miles. Their heat-and-serve foods looked great, and I would have gotten some salmon except the line was too long. Oh, and my favorite part of the store…a long section will make-your-own-trail-mix! They had tons of kinds to choose from! It was terrific!
Have you ever noticed that you rarely see overweight people shopping at organic food stores? Not like you see overweight people shopping at the Walmart Supercenter. I wonder why that is. I mean, the foods that you get at stores like the Fresh Market, Trader Joes, Wholefoods, etc….they might have “Organic” on the box, but they have plenty of crappy foods littering their shelves. You can still get potato chips and boxed/frozen meals…things loaded with salt and preservatives and fat and sugar. Similarly, you can always shop healthfully at other grocery stores like Walmart. There are plenty of fresh veggies, fresh meat, and good natural produce you can buy there. So why the weight discrepancy? And what makes “Fresh Market” a draw over regular grocery chains? Is it the appearance of the products and the store? Or is the food really healthier and more savory? Hmmm. I wonder….
In the end I grabbed some fixings to make a cheese quesadilla and a few snackies for work.
I whipped up a quesadilla. (I ate 3/4 of it.) It’s always important to measure! I took out the measuring cup to make sure I had exactly the right amount of countable cheese.
I wanted to indulge in a teeny tiny bit of sour cream, but not enough to break my calorie budget. So I took out a measuring spoon and gave myself just a little dab!
2 slices of whole wheat tortilla/low carb: 100 calories
Cheddar Cheese: 23 calories
Sour cream: 40 calories
Salsa: 10 calories
Total: 233; I ate 3/4 of the meal (but all of the sour cream and salsa), giving me 187 calories for the meal.
nom nom nom!
This morning I thought I would try some of this new granola cereal I bought at the store last night. Granola is yummy but it really high in calories (200 per 1 cup) and is high in sugar and carbs. Yikes! I better make this a once-a-week treat. I bet this stuff leaves me feeling hungry mid-morning, too. I would have been better off with an egg! Still, I measured out just a little bit and had my 150 calories worth. 150 calories is my goal for each meal….my lucky number!
Before I left for work I got the measuring spoon back out and measured out a small serving of nuts. You guessed it…about 150 calories worth! Now the orange stuff is weird. I’ve never seen it before! It’s some kind of dried + pressed peach thing. It tastes like a fruit roll-up. There’s probably a lot of added sugar in the thing, but I can’t seem to find any calorie stats about it online. Still, it is at least kind of natural, and I was wondering if that would help control my mid-afternoon sugar cravings. We’ll see! I forgot to picture a handful of baby carrots as well.
So my total calories for the day yesterday clocked out at:
7:30 a.m.: Cheerios (110 calories) + skim milk (23)
8:30 a.m.: Dunkin donuts coffee (168 calories)
Noon: Out to Chilis with a colleague: 1 bowl of chili with no toppings (310 calories), diet coke
7 p.m.: Quesadilla (187)
8 p.m.: 1 glass of skim milk, on ice (136)
Total calories: 934 calories
Right on target! My goal is between 800-1000 calories. I should have had a lower-calorie lunch so I could have had some snackies in the afternoon, but I had to work with what I had ordered.
This morning I weighed in at 131.0 pounds. Coming back down, but still up overall. I think the exercise is helping (duh!).
Good morning to you!
by Christine on September 22nd, 2010
filed under Christine's Life Updates
Yesterday I had dinner with an old friend and colleague of mine. It was great to see him. While I was out, I ordered the salmon (cooked “dry” with no butter), but with some mayo and mustard on the side. I mixed the mayo and mustard (2 parts mustard to 1 part mayo) and used just a little dab on my fork with each bite. It was absolutely delicious! 4 oz of salmon plus the mustard + mayo combination rang in at the most at 240 calories. Not bad at all! The fish was served with a side of risotto with corn and asparagus in it. It looked delicious, but I didn’t even touch it.
Despite the great food choice, the calories for my day topped 1500! Considering my calorie goal is 800 a day, I actually almost doubled that! Dear heavens! I was actually right on target with my food throughout the day and with dinner. So where did I go astray? Apparently 2 beers, 2 glasses of wine (we were at the restaurant chatting for five hours!) followed by two small bites of cookie dough at home adds up to a ridiculous 600 calories! I know, you’re sitting there thinking, “DUH,” but honestly, this calorie amount really snuck up on me yesterday. However, I learned a lesson from it:
- Count up your calories prior to a dinner out, so the number is fresh in your mind. Hell, write that number on the back of your hand school-girl style if you need to.
- If you’re going to drink, drink water in between each drink. It hydrates you AND slows you down.
- The evening out is about catching up with friends, NOT about the food, NOT about drinking.
This morning my scale was up to 138.0, and there’s little surprise as to why.
Last night I woke up at 3 a.m. with terrible menstrual cramps, really bad dehydration, and painful constipation. I was lucky that I was able to fall back asleep, but ugh, owch. The remedy is to drink some diluted prune juice throughout the day, lots of water, and an apple. And a bucket full of Aleve.
Tonight after work I have another evening out with friends. I will do a much better job keeping my calories in check. Unfortunately I won’t have time to go the gym, which is maybe just as well because my cramps would definitely prevent me from running today anyway!
Picture of my colleague friend I met yesterday, John (left) with me at a work event. What a fun “before” picture! I remember that suit I was wearing: it was a size 16.
Recent pictures of me (size 6):