Wed. Oct. 29 & Thurs. Oct. 30 2014

Wednesday, October 29

9:30am One grapefruit (I ate this over the course of anĀ  hour) and a cup of chai green tea.

10am Another cup of chai green tea.

11:40am One glass water and a slice of homemade banana bread with butter.

11:50am Another cup of tea.

12:30pm A couple servings sunflower seeds, a few chocolates, and a glass of water.

3:30pm Plate of locally-made spelt linguini with homemade ham & peas cream sauce, plus a few chocolates.

4pm One glass water.

5pm One glass water.

9pm A couple glasses red wine and an apple.

9:30pm One glass water.

Approx. total calories: 1,900.

Today’s exercise: 3 km run; 25 push-ups, 40 minutes walking.

Thursday, October 30

8am A couple bites of plain yogurt with some frozen blueberries.

10:30am Two apples and a mug of chai green tea (had this snack over the course of 45 minutes).

12:50pm Thin slice of homemade banana bread with butter, plus a glass of water.

1pm Another glass of water.

2:15pm Another little slice of banana bread.

2:45pm Plate of leftover pasta.

3:30pm Glass of water.

6:13pm Another glass of water.

6:30pm One glass red wine with another plate of pasta.

7pm One glass water.

7:30pm Another glass of red wine.

8pm One glass water.

Approx. total calories: 1,800.

Today’s exercise: 1 hour walking.

Mon. Oct. 20 & Tues. Oct. 21, 2014

Monday, October 20

9am One grapefruit and a cup of chai green tea.

10am Another cup of tea.

11:30am A couple squares of milk chocolate and a glass of water.

12:30pm Glass of water, plus a homemade dill pickle, as well as a slice of homemade apple banana bread with butter.

1pm Another glass of water.

3pm A couple handfuls salt and vinegar chips.

4pm One glass red wine and a plate of homemade scalloped potatoes with baked ham.

5:15pm Another glass of red wine.

6:30pm A few servings sunflower seeds, a couple small handfuls Skittles, and a glass of water.

7:30pm Two more glasses water.

9pm One glass water.

Approx. total calories: 1,900

Exercise: 25 push ups; 25 bicycle crunches; 35 minutes walking.

Tuesday, October 21

8am One apple and one cup chai green tea.

8:45am One glass water and one slice homemade apple banana bread with butter.

9:20am Another glass of water.

10am Another cup of tea and another apple.

10:15am Another glass of water.

1pm Glass of water.

1:15pm Leftover ham steak and homemade scalloped potatoes.

ham and scalloped potatoes

2:15pm A serving of sunflower seeds and a glass of water.

4:30pm Gluten-free S’more bar (Enjoy Life brand) and a couple glasses water.

9:15pm One glass red wine, a few salt and pepper wings, and a few slices flatbread with chicken / mushrooms / Gruyere.

10pm Another couple glasses water.

Approx. total calories: 2,000.

Exercise: 1 hour 30 minutes walking; 10 of each of the following using 8-lbs dumbbells: shoulder presses, bicep curls, overhead triceps extensions, bent-over rows, side bends.

Super Easy & Healthy Smoothie

Smoothies are a great breakfast or snack. And one of the things I love best about them is how you can start with a basic recipe and then add to it depending on how many calories or different nutrients you need, or what you flavor preferences are!

This morning I just threw a few things into the blender that we happened to have around the kitchen: 1 cup water, a few spoonfuls of whey powder, a spoonful of powdered leafy greens, a peeled banana, and a few spoonfuls of frozen blueberries. Whirl it all up and you’re good to go! It was quite a tasty breakfast.

Here’s what you need to make a smoothie:

  • Liquid: I like water or milk best, but you can add juice if you like your smoothies sweet, or yogurt if you want it to be super thick.
  • Thickener: If you don’t go with a thick liquid like yogurt, you’ll need something to thicken up your smoothie! You can do this simply by using a smaller ratio of liquid to a larger ratio of fruit, or you can add a banana or chia seeds to thicken it.
  • Greens: A handful of fresh greens or a spoonful of dried & powdered greens is a must!
  • Fruit: I like frozen berries or chopped apples in my smoothies.
  • Add-ons: Totally optional! Think about adding bee pollen, matcha powder, peanut butter, lemon juice, ground flax, cacao powder… anything to provide you with the nutrients and flavor you need.

And that’s it! What will be in your next smoothie?

Wednesday August 20 & Thursday August 21, 2014

On Wednesday I ate:

organic plain yogurt
9:45am – Mug of black dark-roast coffee and a bowl of plain non-fat yogurt with frozen blueberries.
pasta and sausage
12pm – Leftover salsache and a root beer, plus some sunflower seeds.
bison stirfry
5pm – Bison stirfry and a glass of red wine.

Throughout the evening – water and some sunflower seeds.

Wednesday’s exercise: 30 minutes core connection yoga.

On Thursday I ate:

country running
10am – Coffee (drank this on the drive back from the park where we went running).
glass of chocolate milk
10:15am – Glass of chocolate milk.
plain organic yogurt
11am – Plain nonfat yogurt with frozen blueberries.

I stopped tracking for the rest of the day, but I believe I had some pasta, wine, root beer, water, and chips :)

Thursday’s exercise: 4 km trail run; 1 hour walking.

Mon. August 18 & Tues. August 19, 2014

On Monday I ate:

organic yogurt
10am – Black dark roast coffee and a bowl of non-fat plain organic yogurt with organic frozen blueberries.

11am – One glass water.

cheddar cheese slice
12pm – A glass of chocolate milk and a slice of medium cheddar cheese. A very dairy first half of the day!

12:45pm – Another glass of water.

healthy salad
2pm – Butter lettuce with balsamic vinegar & EVOO, plus a glass of water.
la cocina chips
3:15pm – Snack time! Mr Science and I shared a root beer and had a handful of chips with salsa.
pasta and beef dish
4:30pm – Plate of homemade salsache (penne with beef sausage, red bell pepper, red onion, and parmesan) plus a glass of water.
milk chocolate square
6pm – Some chocolate, a little more root beer, and some sunflower seeds.

Throughout the evening – water.

Monday’s exercise: 4 km trail run; 20 push-ups; alphabet abs series.

On Tuesday I ate:

homemade hashbrown potatoes
10:30am – Homemade hashbrown potatoes, chocolate milk, and coffee.
noodles with tofu
3pm – Tofu, veggies, and noodles (homemade by the sistertraveler), plus a large glass of water.
Bridge Drive In hot fudge sundae
4:30pm – Hot fudge sundae (I had half of this).
red wine
5:30pm – Glass of red wine, plus a couple pieces of brie cheese.
homemade bison stir-fry
7pm – Homemade bison stirfry (with carrots, beet tops, and kale) over brown rice, plus a glass of white wine.
marshmallows and chocolate
8:30pm – Two s’mores and a glass of red wine.

Tuesday’s exercise: 45 minutes gentle hatha yoga; 30 minutes walking.