I'd Rather Be in Paris...: October 2009

Sunday's food

Sunday's entry:

It says I am below calories because I exercised. According to MFD, you should eat back all your exercise calories. I'm not sure I agree with that. I was a little over again on sodium, but not too bad. I will try to improve again on Monday. Overall, a good day!

If every day were like today ...
You would lose 2 lbs per week.

DAILY TOTALS

Food Description

Totals
Percentage of Calories^†

[net calories] = [calories consumed] - [calories burned through exercise]

','#FFCCCC', 250,'#000000')" onmouseout="hideddrivetip()" style="color: rgb(0, 0, 0); text-decoration: none; font-weight: normal;">1,216

42
^††

10-35% of calories. The ideal range is 10-15%.','#CCFFCC', 250,'#000000')" onmouseout="hideddrivetip()" style="color: rgb(0, 0, 0); text-decoration: none; font-weight: bold;">

^†		Typical Percentages: Fat 20-35%, Carbohydrates 45-65%, Protein 10-35%, and Saturated Fats less than 9%
^††		Incomplete data

	Notes
At a glance ...
	Exercise! You burned 224 calories.
	A high-fiber breakfast can help you lose weight and reduce your risk for heart disease, stroke, and type 2 diabetes.
	You met your water consumption goal!
	You have eaten fiber-rich foods. This is a good indicator of a healthy diet.
	Saturated fats only accounted for 5.3% of your calories. Good job staying below the 9% limit!
	You consumed 1375 mg of calcium. This is 138% of the recommended daily value (1000 mg) for adults under 50 years old.
	You consumed 225.2 mg of vitamin C. This is 205% of the recommended daily value (110 mg) for adult women who drink.
	You consumed 32713 IU of vitamin A. This is 1,090% of the recommended daily value for women.
	You consumed 38.9mg of iron. This is 216% of the recommended daily value for pre-menopausal women.
	Too few calories. Consuming too few calories can decrease your metabolism. This will hurt your long-term weight loss efforts. Note: Make sure you have entered all of your foods for the day.
	You consumed 2392mg of sodium. Ideally, this number should be below 2300mg.

Chocolate pb oatmeal

I had this for breakfast Sunday morning. It was yummy and kept me full for quite a long time. The only con about this breakfast is it look a little funny since the hot cocoa mix makes the oatmeal a pretty brown color. :-) It was yummy, though, and I liked the hint of pb.

Chocolate PB Oatmeal

1 packet of plain oatmeal
1 packet of sugar-free hot chocolate mix (I used the diet Swiss Miss that has added calcium.)
3/4 cup water
1-2 tsp. peanut butter (I used Jif, reduced fat, creamy.)

Microwave it all together and stir well. It tastes almost like the no-bake chocolate/oatmeal drop cookies my grandma used to make. YUM.

My modifications- I used 1/2 cup of quick oats from a big canister and cooked them according to the package (1 cup of water). I only microwaved the oats, water, and chocolate. When it was done, I stirred in 2 tsp of peanut butter. According to MFD, the breakfast was rich in fiber, a good source of carbs, contained a healthy amount of protein, and was low in cholesterol and saturated fat.

This recipe contains 232 calories, 6.6 g fat, 9.4 g protein, 5.6 g fiber, and 31% daily calcium.

Braised balsamic chicken

We had this the other night for dinner and thought it was quite yummy! This is definitely a recipe I will be making again. It was quick and easy to make (always a plus!) and healthy. Great combo!

We had it with mashed cauliflower and some boiled carrots. It was a very filling dinner!

Braised Balsamic Chicken

* 6 skinless, boneless chicken breast halves
* ground black pepper to taste
* 1 teaspoon garlic salt
* 2 tablespoons olive oil
* 1 onion, thinly sliced
* 1/2 cup balsamic vinegar
* 1 pound fresh diced tomatoes (I substituted canned tomatoes, and it worked well.)
* 1 teaspoon dried basil
* 1 tablespoon fresh oregano
* 1 tablespoon fresh rosemary
* 1 tablespoon fresh thyme
* 2-3 cloves fresh garlic

DIRECTIONS:

1. Season chicken breasts with ground black pepper and garlic salt. Heat olive oil in a medium skillet, and saute the onion, fresh garlic, and seasoned chicken breasts until browned.
2. Pour tomatoes and balsamic vinegar over chicken, and season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes.

Saturday's food diary

Saturday:

I still was over on my sodium, but not as much as Friday. Today (Sunday) should be lower. I was 8 ounces under for my water goal for the day.

If every day were like today ...

You would lose 1.6 lbs per week.

	Notes
At a glance ...
	A high-fiber breakfast can help you lose weight and reduce your risk for heart disease, stroke, and type 2 diabetes.
	You have eaten fiber-rich foods. This is a good indicator of a healthy diet.
	Saturated fats only accounted for 3.8% of your calories. Good job staying below the 9% limit!
	You consumed 1223 mg of calcium. This is 122% of the recommended daily value (1000 mg) for adults under 50 years old.
	You consumed 203.8 mg of vitamin C. This is 185% of the recommended daily value (110 mg) for adult women who drink.
	You consumed 17804 IU of vitamin A. This is 593% of the recommended daily value for women.
	You consumed 36.7mg of iron. This is 204% of the recommended daily value for pre-menopausal women.
	You did not meet your water consumption goal.
	No exercise.
	You consumed 2447mg of sodium. Ideally, this number should be below 2300mg.