by paula
9. March 2010 09:00
Food Makeovers Part 2
Let’s meet our second food journaler, Jenny. She’s a self proclaimed ‘comfort-food craver.’ At age 34, her weight loss goal is to loose 10 pounds. Her food journal indicated that her part time job as an ER doctor and her toddler keeps her daytime/nighttime timetable in constant flux. She eats on the run, and if she feels stressed she reaches for comfort foods, which are unusually calorie laden. At exercise opportunities she often feels so tired, she has trouble doing more than 30 minutes of cardio.
Wow, this is a tough one. She has a lot of stresses that can sabotage the workout and the eating plan! It would be a better use of her limited time to do weight training vs. cardio. Weight training is good for building bone density, and keeps your metabolism furnace burning long after the workout clothes have come off. To try and keep a handle on the eating aspect would require organization and planning. If she could utilize my plan of pre-cooking several portions of protein (fish and chicken work best), and vegetables (al dente) at the begging of the week, this would allow her to quickly throw together a packed lunch, or throwing a nutritious dinner together quickly for her whole family.
Tomorrow we will meet Courtney, the ‘habitual meal skipper.’
Friday 3/08/10 Workout-
Elliptical- 30 minutes, 2.55 miles
Strength- Legs(At the gym)12 reps X 3 sets
Monday 3/08/10 Food Diary:
Breakfast-
1/2 cup Archer Farm Cinnamon Start cereal (63 cal)
1/2 cup non fat vanilla yogurt, 1/4 cottage cheese, 1 scoop protein powder, 1/2 cup blueberries (203 cal)
A.M. Snack-
1 cup egg whites, 1 cup spinach, 1/2 cup squash (125 cal)
Lunch- (110 cal)
Salad- mixed lettuce, beets, goat cheese, candied pecans (120 cal)
P.M. Snack-
apple (67 cal)
3 tbls. almonds (190 cal)
Dinner-
4 oz Salmon (240 cal)
3/4 cup zucchini, yellow squash, onions, garlic (50 cal)
Dessert-
1 grapefruit ( 40 cal)
TOTAL CALORIES- 1259
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