Thursday, June 19, 2008

What Is In Your Frig??

I have been doing some research and I want to pass it on to everyone.

How many calories do you need??
weight calories
150 1050
160 1120
170 1190
180 1260
190 1330
200 1400
210 1470
220 1470
230 1610
240 1680
250 1750
260 1820
270 1890
280 1960
290 2030
300 2100

Here is a couple of recipes I have added in to my daily diet. Instead of sweets, I have this.

Peanut Butter Breakfast Banana Split
1 small ripe banana{ about 6'long}
1 tbsp reduced fat, artificially flavored sweetened Boston cream pie flavored yogurt.{WW is good}
2tbsp crunchy high fiber, low sugar cereal{ like grape nuts}

1. Place the banana halves in a small bowl or dish or shallow bowl, with cut sides facing inwards.
2.Spread peanut butter evenly over open banana. Spoon yogurt in the middle ,and top with cereal. Serve immediately.
1 serving, per serving 294 calories, 8 g protein, 7 g fats, 2g sat. fats, 3 mg chol., 5g fiber, 241mg sodium.

This is very tasty. And it takes care of the sweet tooth.
Here is another one.
Lox Of Muscle crips
2 tbsp fat free cream cheese{WW is already portioned out}
2 tsp fresh chopped dill
1/2 oz of salmon, finely chopped
2 fat free ryKrisp crackers
2 tsp finely chopped red onion
1. In a small bowl,combine cream cheese and dill, mix well. Gently stir in salmon.
2.Spread half of salmon mixture evenly over each cracker. Transfer to plate, and sprinkle with half of onion over each cracker. And enjoy.
serving size 1, per serving: 95 calories, 8g protein, 13g carbs, 1 fat gram, trace sat.fat, 6 mg chol.,3g fiber, 507 mg sodium.

I use less sodium salmon. Great mid afternoon snack.
I got these out of my Prevention Magazine with the Biggest Looser recipes.
I have more I will post later.

Also what we have been doing that helps is menu plan. We plan ahead what we are going to buy. Then when we get it all home we have been separating it, measuring it out, put the marinade on it, and then freeze it. It is a no brainer. It takes a little longer to put things away but it is well worth it. We have also been prepping you salads ahead of time and have it ready for the week. All of it. Who has that kind of time .Well make it. And you will be thankful you did. Plus label it.

It takes 18 days to start a habit.


Chris said...

Thanks Rae! I'm good with my eating, but not.... What I mean is that I have control of the amount and caloric intake, but know I can make better choices that will enhance my training. Slowly but surely I suppose.

Really proud/inspired by the hard work you have been putting in! Helps to keep it in the forefront of my mind instead of going this whole thing alone!

Joggerblogger said...

Is the weight in stones?