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rest/stretch day yesterday and just a little under my calorie target for a rest day - but not by much. I figure reported calories aren't exact anyway...
B: egg white + whole egg, steel-cut oats with blueberries, skim milk, coffee
S: non-fat chocolate Greek yogurt with a strawberry (yummy!)
L: whole wheat roasted skinless chicken breast wrap with lettuce, tomato
S: strawberries with plain non-fat Greek yogurt
D: small baked sweet potato, roasted skinless chicken breast, sauteed/steamed watercress and bok choy, skim milk
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rest day.
I was starving
B: oatmeal with blueberries, walnuts, splash of 1% milk, endive stuffed with low fat cream cheese and red pepper, coffee
S: Was really hungry, ate 4 dried apricots, 3 almonds, 2 whole wheat pita rounds
L: cup of butternut squash soup, low salt ham sandwich on 2 slices of Ezekial bread, mustard, an apple
S: nuts and cranberries
D: 1.5 left over turkey burgers, brussel sprouts roasted with olive oil and garlic, salad, 2 squares dark chocolate
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B: usual egg whites + whole egg, steel-cut oats w/blueberries, skim milk, coffee
S: almonds and raisins
L: whole wheat tortilla wrap with roasted chicken, green lettuce, gouda cheese, tomato
S: Cliff Mojo peanut butter pretzel bar
15 minutes stretching, 40 minutes weights, 12 minutes Helix lateral trainer, 10 minutes walking, 30 minute Bosu class...bike tomorrow and Thursday :)
D: roasted skinless chicken breast, tomato/feta cheese salad with a bit of extra virgin, green lettuce salad, almonds, skim milk. 2 squares dark chocolate
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Technically I'm taking a "break" this week (if you read my blog, you'll see the deal). But, my parents have the kids tonight so I'm thinking about doing some miles on single track, just for fun :)
B: Egg + Egg white, gluten free toast
S: Oatmeal with blueberries and tsp of PB
S: Iced coffee (homemade, so its about 20 calories)
L: UltraMeal Shake w/ Banana, Sweet potato with spinach and broccoli
S: Greek Yogurt & Granola, veggies
Ride, Ride, Ride
D (late): Green Smoothie w/ whey protein, cinnamon raisin toast with Sun butter
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I'm on a sugar and flour detox - ugh!
Day 1 - but I know if I can keep at it in a week I'll feel spectacular.
B: 2 eggs, 1 oz oatmeal, 1 banana
L: 4 oz grilled chicken thigh, roasted beets, big old salad, 1 tbsp oil + balsamic
D: 2 oz mozzerella cheese, chopped fresh basil, tomatoes, another big old salad, 1 tbsp oil + balsamic
Today was a rest day.
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B: whole wheat bagel with melted low fat cheddar, one egg over easy, orange, coffee
S: 2 apricots
15.5 mile ride
L: 2 veggie burger patties, cole slaw, an apple
S: nuts, cranberries, chocolate
D: so, I took one of my clients out for dinner for a "reward" (he's 10). I really wanted a glass of wine, but since that was out of the question, and it was 4:45 PM, I had a cup of tomato basil soup, but there was cream int here, I am sure. Then I came home and had swordfish, sauteed peppers, spinach, mushrooms, quinoa, 2 squares dark chocolate
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7 oz 2% Greek yogurt
Breadsticks with marinara, roast beef sandwich
Piece of chocolate
Bowl of cereal
Poached egg with marinara and bell peppers over a wild/brown rice blend, salad
6 strawberries with 3 Thin Mint cookies crumbed on top and a generous dose of whipped cream.
Huh. Methinks I haven't been eating enough for the past three days...
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B
small bowl of cornflakes with skim milk and fresh strawberries
Cup of tea with skim milk
Snack
1 orange
large coffee with milk, 3 hrs. later small coffee with milk
Snack
1 chocolate cookie..at a grocery store cafe.
D
stir fried butternut squash with red pepper, onion, garlic and fresh smashed ginger root
light fresh Asian noodles
1/2 c. of plain yogurt with leftover rhubarb, sasktoon berry compote
1 c. of tea with milk
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12 mile ride to work
B:
Luna protein
Lifeway Raspberry kefir
L: Chicken caesar wrap and some cottage cheese
AS: Banana
12 mile ride home
D: 1 large bay scallop, 4 oz pork belly with pickled green beans, frisee salad with a poached egg
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2 apricots and 5 almonds before circuit training class
B: egg white scramble with spinach, peppers, onion, an orange, coffee
S: handful of nuts and cranberries
L: salad with can of tuna in oil, balsamic vinegar, red peppers, an apple
S: slice of raisin Ezekial bread
2 mile run with a client, 12 oz. water
D: a couple of whole wheat pita rounds, glass of red wine
stir fry with chicken, baby bok choy, green onions, mushrooms, almonds, sesame seeds with whole wheat soba noodles, 2 squares dark chocolate
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B: oatmeal with protien powder
S: protien bar
L: 3 oz of chicken, some veggies and some pretzles, and a skiiny cow ice cream from my boss
S: Chicken thigh
Walk 70 min and 45 min weight workout
D: small chicken sandwhich
frozen fruit
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B: greek yogurt, natural peanut butter, granola, honey
L: cup of broccoli cheddar soup, 2 chicken tenders, salad
AS: banana
strength training
Post workout: Horizon chocomilk
Dinner: wasa rye crispbread with cream cheese, avocado, and sardines w/ hot sauce
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went a little nuts with eating today, for a few reasons
My weight was really low this morning and then my ride was cancelled due to rain that never happened
B: egg white omelette with red pepper and spinach, blueberries, coffee
S: nuts and cranberries
L: So, on my way home from work, Hirakukibou called me to tell me that rain was predicted at 2. We were supposed to ride at 1:30. It was cloudy and very threatening out, so we cancelled. DH arrived home at the same exact time. We deduced we were ready to start the holiday weekend, so we went out to lunch, where I had an eggplant, pepper, and mozzarella panini, with a beer.
Of course, I was in no shape to ride then, even though it never rained. A real rest day, like a "normal" person.
D: Ahi tuna with wasabi mayo/yogurt, fresh asparagus from the local farm, avocado slices, glass of red wine
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I've just been eating too much this weekend, or at least it feels like it. I really haven't, just eating things I don't ordinarily eat...
Saturday:
B: usual steel-cut oats, egg + egg white, coffee, skim milk
37 HOT bike ride during which I consumed one Power Bar and 4 shot blocks. I should have had Heed with me but I didn't, was very thankful to have the shot blocks, I won't make that mistake again.
Post ride: banana, skim, cookie
late afternoon lunch: roasted potatoes, chicken tenders, 2 beers
D: (late) Chicken sausage, green salad, one slice sprouted grains bread
Didn't hit my net calorie target but didn't do too badly. I felt like i had eaten far too much :eek: It is hard for me to eat when I've had a long ride in high heat. 91 may not be all that high, but we aren't used to it :eek:
Sunday: Rest day
B: Steel cut oats with blueberries, PB, coffee and skim milk
L: baked sweet potato, roasted skinless chicken breast, kale chips
S: cookie, a couple of almonds
D: Chicken sausage/feta/onion fritatta with red/green lettuce and a bit of non-fat Greek yogurt. 1 beer.
I feel like a beached whale, but have barely met my rest day calories goals - I think because the volume of my food today has been more than usual. Yummy fritatta though, I made it in my muffin tin and just made a small amount for my dinner. It was a good experiment.
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I've eaten a lot in the past 2 days.
yesterday:
B: one egg over easy, whole wheat bagel with melted low fat colby cheese, 3 pieces turkey bacon, coffee
48.2 mile ride, during which time I had 3 shot blocks, one Luna Bar, a soy nut butter and jelly sandwich on Ezekial raisin bread, 2 bottles of water with Nuun and some plain water. A packet of nuts and cranberries after the ride, and then some whole wheat pita chips and hummus after.
D: (restaurant) chicken breast with poblano mole sauce, refried beans, a couple spoonfuls of rice, 4 chips and salsa, one beer
kiddie sized soft serve ice cream with chocolate dip
Today:
B#1 one slice Ezekial raisin toast with soy nut butter, blueberries with a bit of Greek yogurt
16.2 mile ride, at mile 11.5, stopped and had second breakfast of breakfast burrito, which was on a whole wheat wrap and had eggs, cheese, and some potato, coffee
D: hummus and pita chips, cheese (not too much)
2 small skinless chicken thighs, grilled, quinoa, brussel sprouts, large salad,
2 very tall glasses of rum swizzle, which my friend has been waiting since last summer to make, and 4oz. of chocolate gelato
Back to normal tomorrow
