01 09 10 Tweet Dietitians Eat Chocolate Too: Calorie Redemption...

Saturday, October 16, 2010

Calorie Redemption...

Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time.- Mark Twain

I have been eating like @#$% for the past two weeks.  I haven't quite been able to pinpoint anything except for "well if it's sitting there I might as well try it".  

Gripping with fear and stepping on the scale I had gradually gained a measly 4 lbs over the past 2 months actually.  I’m still in my high school weight range.

Really? That's it?  

I MUST have an AWESOME metabolism.  

I'm pretty sure it's the running/P90x/crazy classes I take at the gym that are winning this battle.  

What causes us to fall off the bandwagon.  

The donut I swiped at work?  Alright.  Ice cream cake?  Incited indigestion.  

I didn't eat anything that caused foodie euphoria besides a salad at Chipotle last Saturday after Kent State's amazing win over Akron.  Go Flashes!

So I figured I'd post a diet plan on days when you know you're going to eat bad...or when the moment strikes (Helloooo....Halloween Candy).

Scenario:  You know there’s happy hour at Ruby Tuesday’s to be had with the work crew, much modestly and indulge sensibly.   Easier said than done, right?

Eat protein and foods with at least 5 grams of fiber or more at each meal, if you’re used to eating a good deal of fiber.  If you have no idea what fiber is, go easy and aim for 3-6 g with meals.  Drink water.  Lots of it.  It’ll fend off a possible hangover from too many Appletinis later on.

Here are some sample menus from breakfast/snacks/lunch.  You can flip these around as needed.
Breakfast (Pick one)
½ cup oatmeal, made with ½ cup 1% milk (or skim) and ¼ cup water.  Add ¼ cup FiberOne cereal.  This can be made the night before and left in the fridge until re-heating in the AM.
 230 Calories/8 g Protein/10 g Fiber

½ cup egg substitute, 1 sandwich thin round, sautéed spinach.
Pile the eggs and spinach on the bread and enjoy.
180 Calories/14 g Protein/7 g Fiber

For those with no time:
1 Kashi Bar, Fiber Plus, Special K Protein Bars etc (keep it to <230 calories) and a low fat cheese stick with no more than 80-100 Calories.
180-280 Calories/>9 g Protein/5-9 g Fiber

Lunch (Pick one)
1-3 C. salad with 2 TBS of dressing (keep it to less than 130 Calories with the dressing)
¼ cup Almonds or other nuts
1 small skinless chicken breast or 1 hard boiled egg with 2-3 HB egg whites OR for vegetarians ¼ cup beans
300-400 Calories/7-15 g Protein/3-7 g Fiber

Subway Fresh Fit Sub with apples or Baked Lays chips
350-400 Calories/8-12 g Protein/5-7 g Fiber

Snacks (Pick one-two)
Small Apple with 1 wedge of Skinny Cow Cheese
120 Calories/3 g Protein/3 g Fiber

Low-fat cheese stick and ½ cup grapes
130 Calories/5 g protein/2 g Fiber

Snack bar with <140 calories and at least 5 g Fiber

Check out Alcohol Calories if Happy Hour is your demise.

Restaurant chains have their Nutrition  Information on their sites so you can have a game plan before hand.