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.
I measured something today.
I tracked my breakfast.