Yesterday wasn't a great day, but given that I was out of groceries and had to find much of my food "out" yesterday, I think I did pretty well. The good news is that I shopped last night and am prepared for the week.
I keep topping out about 100 to 150 calories above target, but I'm also doing about an hour of moderately fast biking each day commuting to work, so I may need those extra calories for fuel. As long as I'm losing weight slowly, I think it's fine.
I picked up some egg whites from Trader Joe's, enough for the week, so that should give me a needed low-cal protein boost. Also got flax oil, which I'm going to start using instead of ground flax in my smoothies, and also in dressings for things.
I picked up some kefir. I think I'll start making it at home instead of yogurt. I can make twice the quantity of kefir for the same cost of buying it pre-made. But I'll make it with fat-free dairy milk.
I'm going to drop soy milk for awhile until I find out more about its health risks. If I learn that I can make kefir out of rice, almond, or oat milks, I'll consider trying that too, but these products don't offer the protein of dairy or soy milk, so it's a lot of calories for not much nutrition. So we'll see.
Once I successfully produce homemade kefir, I'll post my recipe.
Menu for January 8, 2007
|Trader Joe's Shrimp Stir Fry||2.5||Serving||175|
|Egg, white, raw, fresh||1||cup||126.4|
|Tea, brewed, prepared with tap water||2||cup (8 fl oz)||4.7|
|Coffee, brewed from grounds, prepared with tap water||4||cup (8 fl oz)||9.5|
|Cheese, cottage, lowfat, 2% milkfat||1||cup (not packed)||203.4|
|Fish, salmon, Atlantic, farmed, cooked, dry heat||1.33||3 oz||232.9|
|Nuts, almonds, dry roasted, with salt added||2||oz (22 whole kernels)||338.5|
|Peppers, sweet, green, raw||3||ring (3" dia, 1/4" thick)||6|
|Peppers, sweet, red, raw||3||ring (3" dia, 1/4" thick)||7.8|
|Pineapple, raw, all varieties||0.5||cup, diced||37.2|
|Mangos, raw||0.5||cup, sliced||53.6|
|Kiwi fruit, (chinese gooseberries), fresh, raw||1.5||fruit without skin, large||83.3|
|Arugula, raw||1||1/2 cup||2.5|
|Lettuce, red leaf, raw||1.05||cup shredded||4.7|
|Chicory greens, raw||0.5||cup, chopped||3.3|
|Oil, olive, salad or cooking||1||tsp||39.8|
Nutrition Summary for January 8, 2007
|B5 (Pantothenic Acid)||6.4||mg||127%|