Day One Snack #2

10 almonds

Cal 90 Fat 8 g Carbs 3 Prot 3


Day One Legs

Starting out slow. Leg Lifts 10 reps of 2 on each leg each style.

Day One Lunch

Lunch today..Green salad with romaine, carrots, cucumber, tomato, red cabbage, and a 3 oz piece of grilled chicken with salt and pepper. I made a raspberry vinaigrette with a tablespoon of Avocado Oil, 3 teaspoons of raspberry vinegar, and a pinch of salt. I grilled the chicken with my Forman grill. 🙂

Cal 294 Fat 17 g Carbs 11 Prot 24

Day One Snack

Apple with 1/2 tablespoon peanut butter and 8 ounces of water. It’s always a good idea to make your food look pretty and to really pay attention while your eating it. It’s more satisfying in some way.

Cal 137 Fat 10 g Carbs 19 Prot 4

Day One Brisk Walk

I’m walking in my neighborhood for the first week…around 2 miles. I will be using the treadmill at the gym next week until it warms up a bit. I will be listening to my Ipod for more enjoyment. Be careful and great job.

2.22 miles at 18.13 average pace 40.21 minutes and 203 calories burned. Have 8 ounces of water.

Day One Breakfast

I’m off to a slow start. I was up at 4:45A to take my sister and her husband to the airport. Came home and fell back to sleep. First thing, check your weight and the measurements of your bust, waist, hips, biceps, and thighs. Write this info to keep track weekly. Starting my oats now. If you can’t find steel-cut just use regular raw oatmeal and follow the packaging directions and then add your favorite fruit and nuts and a little maple syrup or brown sugar. Try your best to cut out caffeine. Drink either decaf or green tea. Have 8 ounces of water with your breakfast. 🙂

1/4 cup steel-cut oats,1 cup water, 1/4 cup milk, 1/2 teaspoon brown sugar, and pinch of cinnamon

Cal 165 Fat 2 g Carbs 31 Prot 6

Asian Salmon with Watercress and Scallions

Asian flavors go really well with salmon and greens and it’s a very light dish.

Asian Salmon with Watercress and Scallions
Here are the Ingredients:
  • 1 tablespoon rice wine vinegar
  • 1/2 tablespoon fresh ginger, peeled and grated
  • 1/2 tablespoon reduced sodium soy sauce
  • 1/2 tablespoon honey
  • 1 small garlic clove, minced
  • 1 teaspoon dark sesame oil
  • 1/2 pound skinless salmon filet, cut into 4 strips
  • 1 scallion, sliced
  • 1 4 oz package watercress or arugula
  • 1/2 tablespoon sesame seeds

Combine the vinegar, ginger, soy sauce, honey, garlic, and 1/2 teaspoon of the oil in a medium bowl; transfer 1 tablespoon of the mixture to a small bowl. Add the salmon to the mixture in the small bowl; toss to coat. Heat the remaining 1/2 teaspoon oil in a nonstick skillet over medium-high heat. Add the salmon and cook until lightly browned on the outside and opaque in the center, about 2 minutes on each side. Add the watercress to the remaining vinegar mixture in the medium bowl; toss to coat. Arrange the watercress on 2 plates. Top each with 2 of the salmon strips, then sprinkle with the scallions and sesame seeds.
Serves 2
Per serving ( 1 cup salad and 2 salmon strips) 220 Cal, 10 g Fat, 2 g Sat Fat, 0 g Trans Fat, 74 mg Chol, 225 mg Sod, 7 g Car, 1 g Fib, 26 g Prot

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