Put 1 oz of nuts (peanuts, walnuts, soynuts, cashews, whatever) into a snack-sized ziplock bag in your purse/backpack and snack on them throughout the day. It's only 1/4 cup total, but if you spread it out throughout the day, you've just added an extra 180-200 calories of healthy fats & protein into your day, with little effort.
try having food instead of your shake. if you would still like to drink the meal, blend together yogurt [60 -100 cals depending on your brand], a cup of frozen berries [70 cals] and some juice or milk [will vary depending on how liquid you like your smoothies]. i don't think it's really all that much different in volume, but on the low end you're getting at least 40 more calories. plus you're actually getting a serving on dairy in and almost two of fruit. try putting a Tablespoon of nut butter onto your crunch muffin. have a glass of milk with it for breakfast. have a piece of fruit with it for breakfast. as a side note you should edit the info for your subway club as it has no protein or carbs listed, which makes those numbers off.
Fitness Minutes: (15,360)
9,707 1/30/13 7:34 P
Fitness Minutes: (18,761)
1,243 1/30/13 7:19 P
You definitely want to be getting more nutrient-dense foods in. Do you like avocado? You can eat a little amount, but get SO many nutrients and it is also higher in calories, but that's why you don't need to eat an entire one at one time!
If you really look at what you're eating, you can still make smarter choices by swapping out "low-cal" foods for ones that are nutrient dense even if they have more calories.
2 Tbs Natural Peanut butter is around 200 cals; eat that with your celery. You'll get heart-healthy fats and a 7g of protein.
Making a switch to clean eating is definitely challenging, but you can do it!!
Fitness Minutes: (120)
1/30/13 7:06 P
In my opinion you food choices still aren't that good. Based on what you put below, your diet is very carb heavy. What are you having for dinner? Where's all the fruits and veggies?
I would ditch the muffin and have a bowl of oatmeal or some eggs for breakfast. For lunch, the subway sandwich is OK, but not the best option. You're almost better off making your own sandwich that includes some protein (like use turkey and cheese). Have a piece of fruit instead of the chips. For your snack, have carrots and celery with your hummus instead of the bagel chips. Ditch the protein shakes, most of them are just junk in them anyway. It seems like you rely on packaged or prepared foods to get you through. Might be time to start cooking at home more.
If you want you can go to my sparkpage to look at my tracker. This week has been a little off since I have guests in town, but you can at least get some better food ideas from it. I also eat larger portions since I'm not really trying to lose much weight at this point.
I will say, it does take some time to figure out the right balance and what works for you, while sticking to the ranges that are given. You're only on day 3 so you're just getting started :)
This is probably going to sound crazy but I just can't seem to get my counts where they need to be. Don't get me wrong, I am only on day three of this journey but I have been quite OC about the food tracker. I LOVE it. It has shown me what NOT to eat as far as fat goes but beyond that my calories, my protein, my fiber...it all seems to be either on the very low end or falling short. Today for instance I have had a protein shake (Vi-shake-birthday cake flavored), a 6 inch sub from subway with cheese and veggies, a bag of baked lays, a muffin for breakfast, enough water to float a boat (well not really but you get the idea), and I have hummus and bagel chips plugged in for a snack. I am under 1000 calories!!! I still have 300+ to fill and I don't want to spend them on empty calories but I am not hungry either. I REALLY thought this would have been a problem the other way, you know having too many calories. I realize now my food choices were just poor. I am satisfied eating the way I have the past few days though and don't feel as if I am depriving myself except for not having coke any more ( I do slide one coke zero in every day if I am craving it) so...what can I do? Any suggestions???
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