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BLUENOSE63 SparkPoints: (108,021)
Fitness Minutes: (82,255)
Posts: 2,954
3/17/13 10:00 A

I would suggest doing a Spark Web search for "sources of protein" and then you will have a list to choose from. Nuts are great but in moderation

MOMTO3BOYZ2000 Posts: 94
3/16/13 8:12 A

At least nuts have a healthy fat, next time eat plain almonds. You didnt do like i did and eat 800 calories of chocolate!! You did it, its done, you can't go back and undo it....time to move on. New day, new goals, new you!

MARTYJOE Posts: 428
3/16/13 8:04 A

feeling a little bad about my food choices this week but I'm not going to let it get me down. Trying to stay focussed

BILL60 Posts: 902,818
3/16/13 6:51 A

Get over it and move on.

TCANNO SparkPoints: (329,325)
Fitness Minutes: (194,913)
Posts: 64,195
3/16/13 4:35 A

Well don't as we all need to carry on with life. We all want to go out and eat which means we can't always stick to the plan.

Carry on and after a while you will find out that it doesn't matter you will still loose weight.

EOWYN2424 Posts: 9,108
3/16/13 3:49 A

Hey! Go easy on yourself! Don't beat yourself up! Just pick up, dust off and move on! Nobody's perfect!

JENNIK2 Posts: 1,830
3/15/13 9:57 P

A few days will not ruin all that you've worked for, just try to make better choices the next day.

IRISHFANUH87 Posts: 1,038
3/15/13 5:08 P

Don't feel guilty, it's all a learning process. If you aren't able to enjoy the nuts in small amounts it may be best not to have them around in the future. What I do is portion them ahead of time into baggies and take them to work for an afternoon snack. Then I only have that amount and the rest are safely tucked away at home.

ON2VICTORY SparkPoints: (47,763)
Fitness Minutes: (27,816)
Posts: 6,720
3/15/13 4:39 P

Dont worry about it. I've been at it for about 5 yrs now, lost over 115 lbs and can say without a doubt that that is not a big deal at all. If losing weight and improving my fitness required perfection and an OCD level of attention to minute detail, I would have been shipwrecked a LONG time ago.

Putting small things like this behind you and moving forward is key to success. I have learned a long time ago that our perceived mis-steps do far more damage mentally and emotionally than they EVER do calorically.

Here is a quote from a trainers manual that would fit in perfectly here:

"Nutritional status is influenced by intake over a relatively long period of time.
Short term dietary inadequacies or excesses will minimally influence long term status,"

-NSCA Essentials Of Personal Training pg. 137, a training manual
published by the National Strength and Conditioning Association for personal
trainer education.


You are what you repeatedly do. A short-term "indiscretion" or dietary misstep does minimal damage if you pick yourself up and get back on the horse. If you wallow in a binge-induced mental meltdown, the damage it does to your motivation and momentum is far worse than
what the calories could have ever done.

Edited by: ON2VICTORY at: 3/15/2013 (16:43)
MINI-ME-2B Posts: 9,291
3/14/13 9:46 P

Take it as a lesson learned, and now you know the next time just to take a few. I've gained all the 90 pounds I lost 5 years ago, so that is undoing all my progress.

A "one-day oopsy" can't undo everything, especially if you learned something.

NIRERIN Posts: 14,206
3/14/13 7:08 P

you just have to keep in mind portions. a portion of nuts is 1oz. so eating 4.5 servings of them adds up, just like 4.5 pieces of cake, chicken breasts, cups of broccoli, cups of rice or anything adds up.
also you can slightly size up the portions of protein you already eat for an easy way to boost protein. in other words if you are having 3oz of chicken/beef/seafood have four or 4.5 oz instead. if you're having a half cup of beans, have 2/3 cup instead. little boosts like that will add up over the day.

AKATHLEEN54 Posts: 601
3/14/13 12:06 P

Just move past it but now you know for the future that nuts are a good snack and a great source of protein, but as with anything else..... portion control.

RIET69 SparkPoints: (47,087)
Fitness Minutes: (11,285)
Posts: 3,116
3/14/13 11:24 A

Guilt is one of the most destructive feelings we can have, I believe. Therefore, refuse to feel guilty and move on. I know it is hard, but it is possible.


FIRECOM SparkPoints: (0)
Fitness Minutes: (11,796)
Posts: 5,855
3/14/13 11:20 A

I find that fruit smoothies enhanced with a protein supplement ( I use BODY FORTRESS) is a great and very tasty way to get both a fruit serving (or more) and lots of protein.

PARKERB2 SparkPoints: (0)
Fitness Minutes: (68,075)
Posts: 12,065
3/14/13 11:20 A

We all mess up from time to time. Don't beat yourself up over it, just resolve to do better and realize your not perfect.

SHANSDOINIT79 SparkPoints: (7,003)
Fitness Minutes: (3,382)
Posts: 240
3/14/13 11:17 A

Just push past it. Don't is a new day! Stay on track from now on and you'll be alright. emoticon

MARIATHOMAS2 SparkPoints: (355)
Fitness Minutes: (193)
Posts: 8
3/14/13 10:28 A

I wasn't meeting my protein intake,,so it was suggest to me to add somethings to my diet,,like nuts,,so that I did,,not thinking that I loved cashews so much,,between yesterday and today I have eaten 4.5oz of them,,,now I feel like I have just messed up everything I have accomplished.

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