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31.1.10

The Chocolate Diet-- Recap

This diet could have used a little bit more chocolate. Seriously! I was hoping for chocolate cereal for breakfast, chocolate shake for lunch, and chocolate noodles dipped in chocolate sauce with shaved chocolate on top for dinner!

Boy was I surprised when I got to treat myself to 150 calories of chocolate a night.

The chocolate diet produced very little results on the scale. I felt better this week than I did the week before on Fat Flush, even though I was intaking roughly the same calories.

That might be because I was eating more this week... Ya. I did it. I fell off my diet. COMPLETELY! But, not totally my fault. Had a pasta party at the office (You're allowed to eat pasta on the Chocolate Diet! Hurray!) and went out for fabulous seafood buffet with friends. All of which was allowed on the Chocolate Diet... just not the portion sizing. I had more calories Friday then the entire week! Add in the alcoholic beverages and you have a complete bust.

So I can't feel right recommending or not recommending this diet.

In theory, being able to eat pasta, popcorn, AND chocolate on a diet is great! But only being able to consume 1200 calories or less, sounds a bit risky.

This one is up in the air. My apologies for being so lax in my food intake. To punish myself, Breatharian Diet starts tomorrow.

You'll understand my sentiments when I post the diet tomorrow.

BRING IT ON!
25.1.10

The Chocolate Diet


The Chocolate Diet

Chocolate is a staple in this low-calorie diet.

Eat chocolate and lose weight? This must be what heaven is really like, right? In her latest book, The Chocolate Diet, British diet author and editor, Sally Ann Voak spells out a clear diet plan that allows you to stay slim and eat one of life's sweetest indulgences. Voak created this plan to break your addiction to chocolate. By breaking your addiction to this sinful treat, you can then safely incorporate it back into your regular eating plan. Or so, is the book's intention. She divides chocolate addicts into six different categories. Based upon what category you fall into, a stringent diet plan is laid out for you. Just when you think you're going to be eating chocolate-filled croissants for breakfast and a Nutella sandwich for lunch, think again. On The Chocolate Diet you will instead avoid eating chocolate altogether your first week. From then on, you'll be allowed to eat about 150 calories worth of chocolate a day. Since it is a reduced-calorie diet, just about 1,100 calories, weight loss may occur as long as you stick to the plan and exercise as often as The Chocolate Diet recommends. If followed correctly, you are expected to lose 7 pounds in one week. It also includes an exercise, meditation and massage component.
Krystal says:  This just isn't fair! Where's my chocolate, coffee, beer diet? Things I'm abstaining from this week include: Alcoholic beverages, salts, sugars, oils, oily fruits, high sugar/calorie fruits, fried foods, dairy products, red meats, nuts, junk food, caffeine, and sodas.  I'm not really complaining, just hopeful for a diet in the future that will allow me to have my coffee fix... preferably intravenously.  On a more positive note, CHOCOLATE! YAY! Can't wait to start making my shake! :) I am glad I did the fat flush plan last week as I didn't eat any chocolate and I can just jump right into this diet.  My new mountain bike will be arriving this week as well and I will enjoy adding a new element to my almost non-existent exercise routine.  BRING IT ON!


PRO
________________________________________
• Dark chocolate has health benefits and contains antioxidants which can help prevent a number of diseases
• Eating a forbidden food on a diet may reduce feelings of deprivation
• The Chocolate Diet educates the dieter on how chocolate can fit into an effective weight loss plan
• Incorporates exercise component

CON
________________________________________
• Too much chocolate can lead to more cravings or over-consumption
• The seven pound weight loss in seven days is an unhealthy rate of weight loss
• The Chocolate Diet looks more like a sensible and balanced way of eating rather than a chocolate diet
• Very low calorie intake
• Book is out of print

DIET and NUTRITION
________________________________________
The basis of The Chocolate Diet is what you'll be eating. You replace snacks with a special chocolate-based shake that can quickly be concocted in your own kitchen or your office kitchen. You'll be consuming about 1,100 calories a day and after the first two weeks, dieters can eat one low-calorie chocolate bar each day. The author believes that you must choose your chocolate wisely. That is, not opting for the king-sized Milky Way which packs 400+ calories, but rather snack-sized chocolate bars for 100 calories or less.

EXERCISE
________________________________________
You are expected to exercise regularly on The Chocolate Diet. The author strongly supports nutrition and diet research that has been proven in multiple studies, showing us that weight loss comes from not just reducing the amount of calories you consume, but from exercising consistently and effectively on most days of the week. The book includes an exercise plan as well as massage techniques for you to participate.

CONCLUSION
________________________________________
It may sound a bit too good to be true, but The Chocolate Diet promises to help you lose weight while eating one of life's most decadent and indulgent foods - Chocolate. At closer look at this diet, it is simply a very reduced-calorie diet plan that includes a strong exercise component. Whether you're eating 1,100 calories of chocolate or steamed broccoli, and exercising a lot, you will lose weight. It's a smart eating scheme in the sense that it shows how foods like chocolate can fit into even a diet plan that will help you lose weight.
Even if you have a hard time controlling yourself around the cocoa bean, you may want to look for another less tempting diet plan.
24.1.10

Fat Flush Plan--Recap

This particular diet was pretty difficult. 

Not being able to devote as much time as necessary to the diet is most likely why I had such a negative experience.  I felt hungry all the time as well as tired.  It left me moody and exhausted.   While this may have more to do with the low-caloric intake than with the actual long term diet regiment I still felt particularly at odds with the diet.

Not being able to indulge in the foods that I enjoy the most (breads, pastas, condiments, coffee...) proved to be very trying for me.  I stuck to the diet for the most part and gained a bit of knowledge, in terms of supplements and wouldn't mind continuing that process into the future.

Dieting isn't easy and this week really snapped me back to that reality.  The Buddhist Diet (food consumption-wise) was easier for me to commit to as I have been vegetarian before.  This last week was a reality check for the harder weeks to come.

I started the Fat Flush Plan at 203 lbs.  I am now 199.5.

Tomorrow starts The Chocolate Diet.  Bring it on!
20.1.10

The "Bear" Essentials - Eating Less Processed Food

If a bear can eat it.. so can you!

(Note references are cited at the bottom:)
It is much too often that a new diet fad comes out. It never seems to fail that we will hear about another new "surefire" method of loosing weight. Every year someone is bound to make the claim to weight loss success after having uncovered some new missing "secret" that nobody has ever encountered before, despite mankind's rather long excursion upon this Earth.

I, myself, especially love how these diet fads seem to flip-flop with each other every so often. One year someone will declare that the absolute root of all evil incarnate in the world takes the form of bacon and eggs. Then, strangely enough, the next diet will reverse this notion and point the proverbial "pitchforks" at carbs and their ilk, all the while proudly hoisting those very same bacon and eggs as the "real" way to lose weight.
Rather fun little circus when you think about.
Eat eggs, don't eat eggs. Eat meat, don't eat meat and become a vegetarian...
So what is the real truth to the dieting craziness that has apparently eluded us all these years?

For example... Fat is absolutely to blame for all dieting problems in this world, right? After all eating too much fat and meat and not getting enough greens is sure to kill you right?
That is unless you're talking to the Inuits who are associated with the Inuit Paradox because they eat nothing but blubber and meat, and do not even see a vegetable.
Also, I am sure you have been told not to eat butter because butter is another root incarnate of all dieting evils and causes cholesterol, so therefore the smart person will eat margarine instead.
Well, even that is a misconception! According to Nutrition Week (See: Nutrition Week 3/22/91 21:12 ), margarine eaters have twice the rate of heart disease as butter eaters.
Yes just shocking I know.
So again we come to the question, what REALLY is the secret to dieting success? What do the Inuits, the Maasai of Africa, and the Okinawans of Japan( who are especially famed for their longevity) know that fad-dieters do not seem to grasp?
Well for one, these above cultures eat and live like bears do. No... really.
Bears are great omnivores and really should be the dieter's mascot. Like humans, they are scattered around much of the Earth and will eat almost anything they can get a hold of. Meat, fish, eggs, honey, berries, anything. They eat what is naturally available to them, and they certainly put in more excercise in obtaining their food, just as the above mentioned cultures do.
The Inuits have to hunt for their food, and when they do get their meat, it is from a fresh, natural source that lived naturally and ate a natural diet as opposed to grains and chemicals
The Maasai tribe of Africa subside off high amounts of animal fat as well, but they accompany this by plenty of walking.
Yet the Okinawans are at the opposite end of this spectrum in eating a mostly plant based diet, but also accompanying this with plenty of excercise (See:
The pattern is easy for me to see everytime, that these people are eating simply, living simply, excercising simply, and they are not gorging on over processed foods. To me, it seems very evident that the real evil of all diets is eating too much over-processed food and not excercising on top of it because the above mentioned people eat food groups of all kinds and still manage to stay healthy despite it.
My advice to you is of course to excercise, always. Even if that means something as little as walking.
As for the diet fads... any and all food groups (This includes fat!) have something to offer you, as long as things are kept simple and natural (no hydrogenated this or pre-processed that).
I propose this simple rule of thumb that can apply even if you're taking on say... 50 diets in 50 weeks...
If a if a bear can get of hold of it in nature (and without raiding a camp), that is to say it hasn't been processed, than it should be more than healthy enough for you.
Good luck with the dieting craziness!
References:
18.1.10

Fat Flush Plan--Day One

 Sample Diet:

Upon Waking
“Long Life” cocktail [psyllium husks in cran-water - see below]
Before Breakfast
8 oz hot water with lemon juice
Breakfast
Vegetable scramble – 2 scrambled eggs, with spinach, green peppers, scallions, and parsley.
8 oz glass of cran-water [diluted unsweetened cranberry juice]
Snack
1/2 Large grapefruit
20 minutes before lunch
8 oz glass of cran water
Lunch
4 ounces of salmon with lemon and garlic, warm asparagus, mixed-green salad with broccoli florets and cucumber, 1 tablespoon flaxseed oil, and one 8 oz glass of cran-water
Mid afternoon snack
2 8 oz glass cran-water
4pm Snack
1 apple
20 minutes before dinner
8 oz glass of cran water
Dinner
4 ounces of grilled lamb chop with pinch of cinnamon and dried mustard, sautéed kale in broth, baked summer squash with a touch of cloves, and 1 tablespoon flaxseed oil
Mid evening
“Long life” cocktail

Fat Flush Plan

Fat Flush Plan
Can you stand being on a calorie restricted diet with lots of diuretics?
The Fat Flush Plan has three defined parts that is purported to detoxify your body and give your metabolism an extra kick. During the three-part plan, you're supposed to flush away the extra fat in your body with a daily recommended diet that includes necessary fat like flaxseed oil, at least eight ounces of protein, veggies with antioxidants like artichokes, two eggs, some fruit and a few items from the spice rack like mustard. During Fat Flush, you'll also drink plenty of diuretics, stay active and get plenty of sleep. You’re also encouraged to keep a log of your daily activities, meals and other influencers.
PRO
Krystal says: This is going to be fun! I expect to see immediate, crazy results.  20 minutes of exercise every day this week, here I come!
________________________________________
• You most definitely will lose weight
• Keep journal
• Fairly balanced diet
• Promotes exercise
CON
________________________________________
• Seems extreme
• Might not provide long-term results
• Caloric intake could be argued too low
DIET and NUTRITION
________________________________________
Fat Flush shopping list and recipes provided in the book, The Flush Plan.
There are three parts to the plan.
First, you begin with the Two-Week Fat Flush. You'll only be consuming 1,100 calories each day. This will show results quickly.
Next, is the Ongoing Fat Flush where you'll get to consume up to 1,500 calories each day. You'll remain in part two until you've successfully met your goal.
Finally, you'll begin the final part, Lifestyle Eating Plan. You'll eat more than 1,500 calories each day and accomplish that by introducing four good carbohydrates like corn, yams and squash to your diet. You'll also have dairy and grain.
EXERCISE
________________________________________
Explained in detail for the third part of the program.
CONCLUSION
________________________________________
Unless you have a wedding dress to fit into in a month or two, this seems to be for people who are bound to yo-yo weight issues.
17.1.10

The Buddhist Diet--Recap

For a first diet, this week really took it out of me.

I followed the vegetarian aspect, the no alcohol, and the meditation portions to the letter.  Unfortunately, my discipline level isn't high enough and the smoking and caffeine areas got me into trouble.  I did cut back on smoking, which is something that I am happy about.  That much closer to quitting.

With any diet, this one would only work with a great deal of portion control and awareness to produce any immediate results.  For the longterm weightloss goals that set a healthy body up for success, this diet is a keeper.  For short term immediate results, you had better look elsewhere.  The Buddhist Diet isn't to be taken lightly as its symbolism rests deep in the Buddha's teachings.  I would like to stress that The Buddhist Diet isn't just for the followers of Buddha.  It can be for any faith or denomination and really brings about a spiritual trek through everyday life.

The diet as a whole would be a great experience to embark on for a long period of time.  With the spiritual, wholesome elements of fine-tuning your body like a classic hotrod engine gives the diet a real lifestyle element.  It places a great symbolism on what you eat, how its prepared, and exactly what you're doing to your body.  Not only the diet should be taken seriously, however, so practice a good exercise routine as well to ensure that you are seeing your body's full potential.

My rating:
8 Scales out of 10

Final weighin: 203 lbs.   The weightloss I can attribute to my exercising this week and not funneling kegs of beer down my throat.

NEXT WEEK starts The Fat Flush Plan.  Can you say 1100 calories a day?  I can.  For 6 days.  BRING IT ON!
13.1.10

The Buddhist Diet--Day two and Day three

Ahhhh my legs are so sore.

Buddhist diet is going well. I've been able to stick to it, for the most part. I did break down and smoke, but It's just been way too much thrown at me all at once.  No coffee in the morning.  No beers in front of the tv.  No smoking while I'm driving... The no meat aspect doesn't even register!

As for what I've been eating, it really helps that I have such a wonderful support group.  My boyfriend made broccoli and potato soup last night and it was divine. 

I jog/walked 2.91 miles tonight and burned about 500 calories.  Did 15 minutes of Kenpo X as a warmup, burned another 140 calories.

If any miracle weightloss is gonna happen on this diet, it's going to be from the workout aspect I've thrown into it.

I'll save any other opinions for my final thoughts on Saturday.
11.1.10

The Buddhist Diet--Day One

I honestly didn't expect today to be so rough.  I can attribute most of that to not being able to smoke. As lame as that may sound to you, it just ended up putting things into a perspective for me just how much I am addicted to smoking.

I started my day around 8:30.  Got to work, had some coffee.  Realized I'm not allowed to have caffeine and promptly cried.  Around 10 I had some instant oatmeal as a snack and somewhere around noon I bought a bean burrito and fruit bowl from the handy lady that sells goods to our office building everyday.  Mid-afternoon snack consisted of a handful of wheat thins and a sprite.

Why am I telling you all this?

Only because this is my usual diet.  I don't think much is going to change unless I actually start following the meal plans.  The Buddhist Diet only knocks out those habits of mine that brought me enjoyment (no matter how small or detrimental to my health).  I did run/walk a mile and a half, which is WAY more exercise than I usually get. 

So starting tomorrow, I'm gonna kick it up a notch.  Home-made, low-calorie vegetarian cuisine for the rest of the week.  I'm also contemplating meditation and prayer, to really submerse myself into this diet.  And also I've gotta run longer, harder, and do more to really get my body Buddha worthy.

Total Calorie intake today: 1,567 (Not including dinner)
Total cups of water: 4
Any Cheating: Yup. :(

Suggested Meal-Plans for Buddhist Diet

For Tuesday, 1/12/2010
breakfast:
FOOD CALORIES CARBS FAT PROTEIN

Cheese Tortilla; Banana; Melt cheese in the tortilla, roll and enjoy.
Cheddar or Colby Cheese, Low Fat, 2 oz 98 1 4 14
Banana, fresh, 0.5 large (8" to 8-7/8" long) 63 16 0 1
Flour Tortillas, 1 tortilla, medium (approx 6" dia) 104 18 2 3
Decaffeinated Coffee, 1 cup (8 fl oz) 0 0 0 0
lunch:

Butternut Squash Risotto; Broccoli, Pears, Roll; Milk
Milk, nonfat, 1 cup 86 12 0 8
Butternut Squash Risotto with Greens, 1 serving 147 22 4 4
Pears, fresh, 0.5 pear, large (approx 2 per lb) 62 16 0 0
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Butter, unsalted, 1 pat (1" sq, 1/3" high) 36 0 4 0
Butter, unsalted, 1 pat (1" sq, 1/3" high) 36 0 4 0
dinner:

Cream of Bean and Broccoli Soup; Tangerines
Place cubed potato, broth and milk in a pot. Heat until potatoes are cooked, then puree (in blender). Thin soup with water if needed. Return to pot, add beans, cheese, and broccoli. Heat, stirring well. Serve with tangerines.
Milk, nonfat, 1 cup 86 12 0 8
Beans, white, 0.5 cup 153 29 0 10
Beans, white, 0.5 cup 153 29 0 10
Tangerines, 2 small (2-1/4" dia) 62 16 0 1
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.) 80 18 0 2
Parmesan Cheese, grated, 1 tbsp 23 0 2 2
Parmesan Cheese, grated, 1 tbsp 23 0 2 2
Pacific Natural Foods Organic Low Sodium Vegetable Broth, 1 cup, 1 serving 15 3 0 0
snack:

Yogurt; Spinach with Tomatoes
Yogurt, fruit, 1 container (5 oz) 141 26 2 6
Savory Spinach with Tomatoes RECIPE, 0.5 serving 28 3 1 2



For Wednesday, 1/13/2010
breakfast:
FOOD CALORIES CARBS FAT PROTEIN

Cottage cheese; orange; toast with peanut butter
Cottage Cheese, 1% Milkfat, 0.5 cup (not packed) 81 3 1 14
Oranges, 1 fruit (2-5/8" dia) 62 15 0 1
Bread, reduced-calorie, wheat, 2 slice 91 20 1 4
Almond Butter, 0.5 tbsp 51 2 5 1
lunch:

Baked Potato with Broccoli and Pinto Beans; Applesauce; Milk
Cook and chop broccoli and prepare pinto beans as necessary to top baked potato.
Milk, nonfat, 1 cup 86 12 0 8
Beans, pinto, 0.6 cup 141 26 1 8
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.) 80 18 0 2
Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.) 80 18 0 2
Sour Cream, reduced fat, 2 tbsp 41 1 4 1
Sour Cream, reduced fat, 2 tbsp 41 1 4 1
Applesauce, unsweetened, 0.75 cup 79 21 0 0
dinner:

Chickpeas and Spinach with Feta; Roll; Banana
Saute garbanzo beans until heated, combine with cooked spinach and top with feta cheese.
Feta Cheese, 1.5 oz 112 2 9 6
Chickpeas (garbanzo beans), 0.5 cup 143 27 1 6
Chickpeas (garbanzo beans), 0.5 cup 143 27 1 6
Banana, fresh, 0.5 large (8" to 8-7/8" long) 63 16 0 1
Spinach, frozen, 0.5 cup 27 5 0 3
Spinach, frozen, 0.5 cup 27 5 0 3
Dinner Rolls, rye, 1 medium 103 19 1 4
Olive Oil, 1 1tsp 40 0 5 0
Olive Oil, 1 1tsp 40 0 5 0
snack:

Black Beans; Sweet Potato; Salsa
Top sweet potato with beans and salsa.
Beans, black, 0.6 cup 136 24 1 9
Sweet potato, cooked, baked in skin, without salt, 0.5 small 27 6 0 1
Salsa, 0.13 cup 9 2 0 0



For Thursday, 1/14/2010
breakfast:
FOOD CALORIES CARBS FAT PROTEIN

Swiss Cheese Bagel; Apple juice
Melt sliced Swiss cheese over half a bagel.
Swiss Cheese, 1 oz 107 1 8 8
Apple juice, unsweetened, 4 fl oz 58 14 0 0
Bagels, plain, 0.5 bagel (3-1/2" dia) 98 19 1 4
lunch:

Baked Potato with Broccoli and Pinto Beans; Applesauce; Milk
Cook and chop broccoli and prepare pinto beans as necessary to top baked potato.
Milk, nonfat, 1 cup 86 12 0 8
Beans, pinto, 0.6 cup 141 26 1 8
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.) 80 18 0 2
Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.) 80 18 0 2
Sour Cream, reduced fat, 2 tbsp 41 1 4 1
Sour Cream, reduced fat, 2 tbsp 41 1 4 1
Applesauce, unsweetened, 0.75 cup 79 21 0 0
dinner:

Garlic Ginger Rice with Almonds; Green Beans; Blueberries; Milk
Add grated ginger and minced garlic to warm oil in skillet and heat for a minute then add cooked rice, mix and heat throughout. Add in almond slivers and serve.
Milk, nonfat, 1 cup 86 12 0 8
Almonds, 0.25 cup, sliced 137 5 12 5
Almonds, 0.25 cup, sliced 137 5 12 5
Blueberries, fresh, 0.75 cup 61 15 0 1
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Green Beans (snap), 12 beans (4" long) 20 5 0 1
White Rice, long grain, 0.5 cup 103 22 0 2
Canola Oil, 1 1tsp 40 0 5 0
Canola Oil, 1 1tsp 40 0 5 0
snack:

Cucumbers with Hummus; Tea
Hummus, 0.3 cup 125 11 7 6
Cucumber (with peel), 1 cup slices 14 3 0 1
Herbal Tea, 1 cup (8 fl oz) 2 0 0 0



For Friday, 1/15/2010
breakfast:
FOOD CALORIES CARBS FAT PROTEIN

Cream of Wheat with peanut butter and banana
Cook Cream of Wheat according to package directions. Stir in peanut butter and sliced banana. Serve with milk.
Milk, nonfat, 1 cup 86 12 0 8
Banana, fresh, 0.5 large (8" to 8-7/8" long) 63 16 0 1
Cream of Wheat, cooked with water, without salt, 0.75 cup 98 21 0 3
Peanut Butter, smooth style, 0.5 tbsp 47 2 4 2
lunch:

Cream Cheese, Walnuts and Raisins Wrap; Salad; Granola Bar
Cream Cheese, 2 tbsp 101 1 10 2
Walnuts, 0.75 oz (14 halves) 142 3 14 3
Raisins, 0.5 small box (1.5 oz) 65 17 0 1
Romaine Lettuce (salad), 2 cup, shredded 16 3 0 2
Flour Tortillas, 1 tortilla, medium (approx 6" dia) 104 18 2 3
Granola Bars, peanut butter, 1 bar 114 15 6 2
Olive Oil, 1 1tsp 40 0 5 0
Olive Oil, 1 1tsp 40 0 5 0
Balsamic Vinegar, 1 tbsp 8 2 0 0
dinner:

Cheesy Chickpea Pasta with Spinach; Watermelon
Heat chickpeas, mozzarella, spinach and sauce, and pour over cooked pasta. Top with Parmesan. Serve with watermelon.
Mozzarella Cheese, part skim milk, 1 oz 72 1 5 7
Chickpeas (garbanzo beans), 0.5 cup 143 27 1 6
Chickpeas (garbanzo beans), 0.5 cup 143 27 1 6
Watermelon, 1.25 cup, balls 62 14 1 1
Spinach, frozen, 0.5 cup 27 5 0 3
Whole Wheat Spaghetti, cooked (pasta), 0.6 cup 104 22 0 4
Parmesan Cheese, grated, 1 tbsp 23 0 2 2
Parmesan Cheese, grated, 1 tbsp 23 0 2 2
Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup 71 10 3 2
snack:

Salad Greens with Cranberry Vinaigrette and Almonds; Tea
Almonds, 0.25 cup, sliced 137 5 12 5
Salad Greens With Cranberry Vinaigrette, 0.5 serving 24 3 1 1
Tea, brewed, 6 fl oz 2 1 0 0



For Saturday, 1/16/2010
breakfast:
FOOD CALORIES CARBS FAT PROTEIN

Swiss Cheese Bagel; Apple juice
Melt sliced Swiss cheese over half a bagel.
Swiss Cheese, 1 oz 107 1 8 8
Apple juice, unsweetened, 4 fl oz 58 14 0 0
Bagels, plain, 0.5 bagel (3-1/2" dia) 98 19 1 4
lunch:

Sauted Tofu with Cheesy Broccoli Rice; Orange;Tea
Saute tofu and chopped onions and mix with cooked broccoli and rice and top with grated cheese.
Cheddar or Colby Cheese, Low Fat, 2 oz 98 1 4 14
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup 146 6 8 15
Oranges, 1 fruit (2-5/8" dia) 62 15 0 1
Onions, raw, 4 slice, medium (1/8" thick) 21 5 0 1
White Rice, long grain, 0.5 cup 103 22 0 2
White Rice, long grain, 0.5 cup 103 22 0 2
Olive Oil, 1 1tsp 40 0 5 0
Olive Oil, 1 1tsp 40 0 5 0
Herbal Tea, 1 cup (8 fl oz) 2 0 0 0
dinner:

Chickpea & Tomato, Pepper Pita; Peaches and Cottage Cheese
Mix the Mrs. Dash with the Sour Cream and blend with beans and chopped tomatoes and peppers, then fill pita with mixture.
Cottage Cheese, Nonfat, 0.75 cup (not packed) 120 8 1 23
Chickpeas (garbanzo beans), 0.5 cup 143 27 1 6
Chickpeas (garbanzo beans), 0.5 cup 143 27 1 6
Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb) 68 17 0 1
Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia) 22 5 0 1
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia) 85 18 1 3
Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp 0 0 0 0
Sour Cream, reduced fat, 2 tbsp 41 1 4 1
Sour Cream, reduced fat, 2 tbsp 41 1 4 1
snack:

Peanut butter and celery; herbal tea
Peanut Butter, smooth style, 1.5 tbsp 142 5 12 6
Celery, raw, 2 stalk, large (11"-12" long) 20 5 0 1
Herbal Tea, 1 cup (8 fl oz) 2 0 0 0