Day 113- What Am I Doing?

because of my results i have had a lot of people ask me what i am doing food and exercise wise..... well here it is.
(note- this is not for everyone check with your doc first before going all in to make sure you are healthy enough. everybody is different, so make sure you are ok and get checked first.)

here is what i eat on a daily basis

b-fast
4.5 oz of lean meat (chicken, pork, turkey, burger)
1 slice of whole wheat bread
or1/2 cup rice
or 1/2 c red potato

snack
protein bar (i love Zone Perfect cookie dough or smores bars)
side note: Angela wants me to eat these protein bars called Power Crunch, but wafer cookies make me nauseous. I tried them for a couple months then i has to find an alternative that fit within the perimeters
or protien shake from Max Muscle called High 5 (yummmm) many different flavors
Rule on protien products- 200 cals or less and 12g protien or more

lunch
same as b-fast + non starchie veggie (avoid corn and peas)

snack 2
same as snack 1

dinner
4.5 oz of lean meat (chicken, pork, turkey, burger)
and non starch veggie

ok to have- splenda, truvia, mrs dash or other salt free seasoning, vinigar (check ingredients, some add sodium) wrights liquid smoke, and i use honey mustard- fred meyer or Best foods brand. it is low in cals, sug and salt and tastes yummmm. use very sparingly on bread.

** this plan has no dairy, low in salt, sugar and preservatives. you cook/ prepare your own food so it is good to get on a schedule for shopping and cooking.

you eat to feed you body for nutrition, not emotions. once you can control the emotional eating/cheats and find alternatives it makes everything better and easier to stay on track.

**when i go to gatherings i eat before i go, bring a protien bar and a bag of veggie booty (fred meyer nutrition sec. or trader joes, nutrition store) it is a good snack for when out, and others will like it too.

 for exercise I do:

• 15 mins-1/2 hr cardio before and after work 5x week
• training 2x a week
• 1/2 hr boot camp saturday morning
  
  
  oh.... i forgot to add when i go out to eat, if it is not a buffet get everything on the side and choose honey mustard dressing. stay away from dairy based dressings like ranch. when i go to buffets i get a lil ice cream dish and put my dressing in it, that way i can control the amount of dressing i am eating.

at buffets go for only fresh foods.... stuff that didn't come from a can.stuff from a can can have added hidden preservatives like salt. I go for the salad bar and stick to it like glue. i have fresh fruit for desert.

well.... that is pretty much it :)  remember that my weight loss and exercise is monitored by a trained professional and nurse. make sure you check with your doctor before you get into something like this. 

Kelly