Today is Sunday, also known as Chores Day. Sam and I went grocery shopping for the week. Sam wasn't feeling so great, but he pushed through so we could go grocery shopping together. We bought a lot of stuff, though our cart was mostly produce.
(That is how it always should be! You should eat more servings of produce than anything else each day. But try not to eat more servings of fruit than vegetables.)
Here's the dinner menu for the week:
MON: Hazelnut-Panko Trout with Steamed Broccolini & Mashed Sweet Potato
TUES: White Bean Chili and Jalapeno Bulgur & a Chopped Salad with Dijon Vinaigrette
WED: Panko Chicken with Maple Mustard Pan Sauce & Braised Collard Greens
THURS: Christmas Eve - Dinner at a friend's house
FRI: Christmas Day - except for breakfast, we're going out to eat!
SAT: Jerk Chicken (breast with a Jerk Rub) & Asian Slaw
Once we got home from the market I did chores: four loads of laundry, reorganized|cleaned the refrigerator, cleaned up the house, put away the groceries. About 5 hours of work. It felt really good to be moving.
During this time I also whipped up a batch of Curry Chicken Salad with Apple, Celery and Shallot for Sam's lunch and then packed the rest of the lunch, along with his snacks.
Sam usually does Boot Camp in the morning as well as Ju-Jitsu on Mondays (and Wednesdays & Saturdays) for about 2 hours during mid-day. So I want to make sure he has enough fuel for the day for his body weight, taking into account his exercise level and goal weight.
Of course, if you lead a more sedentary life your daily caloric intake should be less. Here's a tool available on the interweb for calculating caloric intake: http://www.freedieting.com/tools/calorie_calculator.htm. The Biggest Loser diet recommends your current weight x 7 as your daily caloric intake. I've read the formula as your goal weight x 12 if you exercise or goal weight x 10 if you don't.
I am ordering the book Mayo Clinic Healthy Weight Loss. I'll review it when I read it.
Figure out what makes the most sense for you. Or consult a nutritionist.
Sam's Lunch & Snacks for the Day
2-low cal yogurts @ 80 cals each (160 cals.)
1-med. green apple (80 cals.)
1-reduced fat laughing cow cheese (french onion) (35 cals.)
1-small can of low sodium V8 (30 cals.)
2-oz. roasted garlic hummus (70 cals.)
1-stalk celery (10 cals.)
1-cucumber, sliced (20 cals.)
1-low carb whole wheat tortilla (80 cals.)
Curry Chicken Salad (~ 360 cals.)
Here's the dinner menu for the week:
MON: Hazelnut-Panko Trout with Steamed Broccolini & Mashed Sweet Potato
TUES: White Bean Chili and Jalapeno Bulgur & a Chopped Salad with Dijon Vinaigrette
WED: Panko Chicken with Maple Mustard Pan Sauce & Braised Collard Greens
THURS: Christmas Eve - Dinner at a friend's house
FRI: Christmas Day - except for breakfast, we're going out to eat!
SAT: Jerk Chicken (breast with a Jerk Rub) & Asian Slaw
Once we got home from the market I did chores: four loads of laundry, reorganized|cleaned the refrigerator, cleaned up the house, put away the groceries. About 5 hours of work. It felt really good to be moving.
During this time I also whipped up a batch of Curry Chicken Salad with Apple, Celery and Shallot for Sam's lunch and then packed the rest of the lunch, along with his snacks.
Sam usually does Boot Camp in the morning as well as Ju-Jitsu on Mondays (and Wednesdays & Saturdays) for about 2 hours during mid-day. So I want to make sure he has enough fuel for the day for his body weight, taking into account his exercise level and goal weight.
Of course, if you lead a more sedentary life your daily caloric intake should be less. Here's a tool available on the interweb for calculating caloric intake: http://www.freedieting.com/tools/calorie_calculator.htm. The Biggest Loser diet recommends your current weight x 7 as your daily caloric intake. I've read the formula as your goal weight x 12 if you exercise or goal weight x 10 if you don't.
I am ordering the book Mayo Clinic Healthy Weight Loss. I'll review it when I read it.
Figure out what makes the most sense for you. Or consult a nutritionist.
Sam's Lunch & Snacks for the Day
2-low cal yogurts @ 80 cals each (160 cals.)
1-med. green apple (80 cals.)
1-reduced fat laughing cow cheese (french onion) (35 cals.)
1-small can of low sodium V8 (30 cals.)
2-oz. roasted garlic hummus (70 cals.)
1-stalk celery (10 cals.)
1-cucumber, sliced (20 cals.)
1-low carb whole wheat tortilla (80 cals.)
Curry Chicken Salad (~ 360 cals.)
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