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Tuesday, February 19, 2013

This is Day One of my 500 Days to healthy weight.

I found this poster on the SparkPage of Steph-Knee, who has just completed an ELEVEN MONTHS journey of consistency. I have friends such as WATERMELLEN and SLENDERELLA 61 who have persisted in a journey of maintaining healthy weight for YEARS, all the while encouraging dozens of sparkfriends and eagerly embracing new adventures.

In the current BLC challenge, my Navy Ninjas team has been sharing links to Spark articles. For my quarter-term of ACTIVATION, I will be studying those and sharing morsels on this blog.

Inaction and coasting has been my nemesis, so this term I am writing a measurable goal for each day, God willing. Today's goal was to track every bite accurately and to measure something. Generally I guess at amounts. I like to think I'm a pretty good guesser, but it's not the same.

This morning I measured this:
1/4 cup Special K cereal with dark chocolate bits (don't remember its name, and my sweet efficient dd put it in a plastic bin thingy to try to keep it fresh, since we eat cereal so seldom)
1/4 cup unsweetened dried coconut shavings
1/4 cup chopped pecans
1/4 cup milk

That comes to 437 calories from 7 g protein, 19 g carbs, and 37 g fat. The fat is almost all from the coconut and pecans, which is good fat in my book.
More typically my breakfast is 3 slices of bacon and 3 eggs.
That comes to 403 calories from 29 g protein, 3 g carbs, and 29 g fat.
I don't mind that fat either.

Immediately I see how important measuring and tracking is:

1. Measure because I tend to overestimate portions. The cereal box calls 2/3 cup a serving, which looks tiny. It's 100 calories. (DD also taped the nutrition info to the plastic bin thingy. Where does she GET that? Gotta get me some of that efficiency!) If I was just pouring cereal, twice that would not look like too much. Yikes. But 1/4 cup with the coconut and pecans was a lovely crunchy treat.

2. Track because I tend to overestimate protein. I was shocked that the pecans and milk only gave me 7 g of protein. If I had a whole cup of milk, that would be 8 g of protein by itself, better, but it still doesn't approach the eggs. I can add a portion of leftover chicken sitting in the frig (the chicken sitting in the frig, not I).
2 oz is only 103 calories and gives me 19 g of protein.

3. Track because I don't know as much as I think I do about nutrient values of the foods I'm choosing. I would never thought that little bowl of crunchy stuff would add up to more calories than 3 eggs and bacon.

4. Track because if I don't add that chicken to my breakfast, I'll be a lot hungrier a lot sooner and won't know why. If I don't get enough protein, my muscles won't get stronger as fast from my workouts, and I won't know why.

emoticon I measured something today.

emoticon I tracked my breakfast.

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Member Comments About This Blog Post
    emoticon measuring & tracking makes all the difference! Knowledge is power! ;) emoticon
    1795 days ago
    What a great blog, FL! I'm like you; a coaster a lot of the time. I also tend to be all or nothing -- either tracking every microbite or eating with wild abandon and not tracking a thing!!

    I hope you will continue to share what you are learning. Thumbs up, girl!
    1797 days ago
    Weighing, measuring and tracking are always such eye openers aren't they? I call it the "squint". If we squint, we try to make thinks look smaller than they are.

    Guess you could say we are going into this chapter with EYES WIDE OPEN.
    1797 days ago
    Tracking accurately will give you the results you want. The rewards are great. emoticon
    1797 days ago
  • BLH507
    Yay! I'm tracking again starting today! It's been a rough couple of weeks but I'm back on track today and going forward!

    1797 days ago
    emoticon on your emoticon Getting started is so tough! But YOU did it!
    ....::::I'm still envisioning you in the frig....:::LOL!!! emoticon
    One of my go-to meals is:
    1/2 c. dry oats
    1/3 c. unsweetened applesauce
    1/2 c. plain low-fat yogurt
    1/4 c. 2% milk
    35 raisins
    7 small strawberries ( or whatever fresh fruit is inn season )
    cinnamon ( I like a lot! )
    a shake of Truvia or stevia

    I eat this as is, others let it sit overnight in the frig, and eat it in the morning.
    334 cals, 6 gr fat, 63 gr carbs, 12 gr protein,14 iron,7 gr fiber,24 calcium...

    It's a fun & filling quality fuel to begin the day. emoticon emoticon

    Have a gorgeous day, Laura emoticon
    1797 days ago
    emoticon emoticon
    1797 days ago
  • SINGER73
    Love it. Tracking will definitely give you a lot of feedback. And I'm glad that you noticed that you needed more protein with your breakfast. Don't be afraid to add an egg to to your cereal. Don't know if you eat a mid-morning snack but you could take 1-2 boiled eggs to eat then. Since I like to graze all day, I split my meals into 2. So I tend to eat 5-6 mini meals a day. It makes me feel like I'm eating all day long emoticon

    Ninja Power emoticon
    1797 days ago
  • NANCY-
    Tracking and measuring are eye opening ventures. I am greatful that you are sharing your journey with us.
    BTW... now I want to try some of that tea from yesterday's blog.
    1797 days ago
  • SHARON2018
    emoticon Great start! I am working on my plan to start tomorrow. emoticon
    1797 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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