Yesterday’s nighttime chocolate avoidance was a success. Thank you, decaf green tea followed by caffeine free apple herbal tea! Instead of reading my book, I flipped through some magazines since I was feeling a little brain dead. Recently, I picked up Martha Stewart’s Everyday Food “Light Issue” (January) and was disappointed to see that mixed in with some healthy recipes were some real calorie busters. I had hoped and expected that the whole issue was related to healthy, low calorie, balanced dishes. Don’t get me wrong–they had some great ones, including a pork and polenta that Krissie already made this week (yum!)–but there were also dishes and desserts that were total calorie busters, like black forest upside down cakes for 702 calories a serving. Can you imagine wasting more than 700 calories on dessert!? That’s practically half my daily budget. For some, it’s more than half.
Today I was a little smarter in planning my meals as you’ll see from my log below. Unfortunately, even though I was exhausted, I struggled to fall asleep and only got 7 hours. I will commit to 8 full hours of zzzzzzs tonight, especially since I have to present at a conference (and leave my house by 6am!) Thursday.
How many hours of sleep do you get on a daily basis? How many hours do you think you need for optimum performance (at the gym, at work, etc.)?
Remember Glamour’s sleep diet? Well now, Glamour magazine is making 2010, the year of the zzzzs following some research on how sleep so significantly impacts health and weight loss. Click here for their sleep challenge. Now, I’m not so foolish as to believe that sleep will instantly and magically reduce the number that pops up on my scale each morning, but I do know that it helps me rest and repair after hard workouts, it lets me put extra effort in my exercise routine, it keeps me alert and focused and it makes me less likely to crave coffee, chocolate and sweets. All of those benefits help my weight loss efforts.
SLEEP: 7 hours
WATER: 6 glasses plus 3 cups of green or herbal teas (mostly decaf)
BREAKFAST (391 calories)
- 1/2 cup of Egg Beaters with 1 turkey sausage patty and 3/4 ounce of jalapeno cheese on an Arnold’s Sandwich Thin with a teaspoon of Smart Balance
- Coffee with half and half
AM SNACK (80 calories)
- Luna Lemon bar mini (90 calories)
LUNCH (464 calories)
- leftover lentils
- wilted spinach salad with 93% lean ground turkey and mushrooms
- apricot green tea
- 1 TBS Skippy Natural peanut butter
- apricot green tea
DINNER (375 calories)
- leftover Shirataki fake mac and cheese with turkey sausage, zucchini, broccoli, Laughing Cow cheese and grated parmesan (much better on day 2!)
- mixed greens and peppers with 1 TBS Ken’s light Italian dressing
- Sweet potato oven fries made with olive oil spray
- 1/4 cup of Haagen Dazs lowfat vanilla frozen yogurt
DESSERT (105 calories)
- diet (25 calorie) hot cocoa made with skim milk
35 minutes cardio (elliptical)
- 10 minutes stretching
Perfect food day: a little high in sodium (2643mg) but also high in fiber (38g–almost all from natural/produce sources) and a well-balanced day (43% of calories from carbs, 25% protein, 32% fat)!