FitDay Discussion Boards - View Single Post - 7-Day Motivational Thread for 1/28/13

Mern · 01-31-2013, 11:02 AM

Cassie! Are you and your loved ones and property all OK following the tornado sirens going off?

I'll catch up with the rest of you later.

Wednesday Report:
Day 3 of 21 Day Mindset Makeover

The past two days I didn't make my fiber goal, which is usually no problem at all. When I thought back I remember that whereas my last snack of the day had been or included a 6g fiber low carb protein shake, the past two nights I had 4 oz. chicken breast which is still great protein for but 0g fiber. So all I need to do is to be sure to get in all my fiber before my last snack. Easy peasy!

Wednesday Report
Day 3 of 21 Day Mindset Makeover

Giving myself a BIDIA (But I Did It Anyway) award

because I gave up (after I had already cooked it) my mashed cauliflower and cheese I had planned with last night's dinner in favor of low carb black soybeans when I saw the broc and cauli would put me over my carb limit for the day.

Calorie range 1200-1800 1404, 1212, 1223
Follow 21 Day Mindset Makeover guidelines for meal and snack content and spacing, calories, fat, etc. with my health management tweaks. B+, YES, YES
Saturated fat 10% or less of total calories 14%, 7%, 10%
Cholesterol 250mg or less 155mg, 140mg, 202mg
Protein minimum 100g (plan is has unlimited protein) 110g, 115g, 124g
Net carb limit average 25g (total carbs less fiber) 27g, [color="green"]25g, 24g /COLOR]
Dietary fiber minimum 25g 40g, 21g, 23g
Water 64 oz. YES, YES, YES
Exercise 5 days ONE. DAY OFF, TWO

Thursday's planned and pre-logged menu:

Breakfast: mashed broccoli and cauliflower with cheese (unconventional but I want it because I couldn't have it for dinner last night) scrambled zero cholesterol shell egg substitute (like Egg Beaters but I use the less expensive store brands)

Snack: preservative free salami and spinach rollup with Dijon mustard

Lunch: peanut butter on cucumber slices, black soybeans

Snack: low carb protein shake

Dinner: leftover lean pork roast, black soybeans again (but it's OK--I love them and they're very low carb) broccoli slaw with ranch dressing

Snacks: stewed chicken breast, another low carb protein shake

01-31-2013, 11:02 AM	#74 (permalink)
Mern FitDay Member Join Date: Jan 2011 Location: Ohio Posts: 2,162	Cassie! Are you and your loved ones and property all OK following the tornado sirens going off? I'll catch up with the rest of you later. Wednesday Report: Day 3 of 21 Day Mindset Makeover The past two days I didn't make my fiber goal, which is usually no problem at all. When I thought back I remember that whereas my last snack of the day had been or included a 6g fiber low carb protein shake, the past two nights I had 4 oz. chicken breast which is still great protein for but 0g fiber. So all I need to do is to be sure to get in all my fiber before my last snack. Easy peasy! Wednesday Report Day 3 of 21 Day Mindset Makeover Giving myself a BIDIA (But I Did It Anyway) award because I gave up (after I had already cooked it) my mashed cauliflower and cheese I had planned with last night's dinner in favor of low carb black soybeans when I saw the broc and cauli would put me over my carb limit for the day. Calorie range 1200-1800 1404, 1212, 1223 Follow 21 Day Mindset Makeover guidelines for meal and snack content and spacing, calories, fat, etc. with my health management tweaks. B+, YES, YES Saturated fat 10% or less of total calories 14%, 7%, 10% Cholesterol 250mg or less 155mg, 140mg, 202mg Protein minimum 100g (plan is has unlimited protein) 110g, 115g, 124g Net carb limit average 25g (total carbs less fiber) 27g, [color="green"]25g, 24g /COLOR] Dietary fiber minimum 25g 40g, 21g, 23g Water 64 oz. YES, YES, YES Exercise 5 days ONE. DAY OFF, TWO Thursday's planned and pre-logged menu: Breakfast: mashed broccoli and cauliflower with cheese (unconventional but I want it because I couldn't have it for dinner last night) scrambled zero cholesterol shell egg substitute (like Egg Beaters but I use the less expensive store brands) Snack: preservative free salami and spinach rollup with Dijon mustard Lunch: peanut butter on cucumber slices, black soybeans Snack: low carb protein shake Dinner: leftover lean pork roast, black soybeans again (but it's OK--I love them and they're very low carb) broccoli slaw with ranch dressing Snacks: stewed chicken breast, another low carb protein shake __________________ Age 66, 5 feet tall Highest weight ever 246 lbs. in the fall of 2010 FitDay starting weight 1/17/11 240 lbs. Weight 3/11/2013 222.5 Weight 5/1/2013 231 Weight 5/8/2013 227.5 Last edited by Mern; 01-31-2013 at 11:12 AM.