It's been a while. I've been terrible! I haven't been running in about 3 weeks this coming Sunday. I suffered an injury about 3 weeks ago. I'm not sure what it was exactly, but Mark said it might be a groin injury. That's kept me off of running or doing anything physical that pretty much requires my legs. Walking, running, biking, even casual getting out and about or around the house was tough. Sometimes I felt like such a cripple person (sorry, not trying to be rude here). But yes, there were times when the pain was so much each time I took a step... it was almost unbearable. Trying to hop on the good leg didn't even help! It still hurt!
Lalalala... anyway, the injury's getting better. I hope to get back to my old running form again in no time. Btw, I finally found a full-time (temporary) gig... finally working again, starting next Tuesday! :) I'm just glad... I feel like I've been out of work for way too long now, it's about time I get out there and start being normal like everyone. Over the last few months I've just been bumming around the house and doing random freelance gigs here and there. Anyway, let's hope all goes well. I'm excited. :)
Alright, new thing (or not) that I'm trying out. Okay, not really trying out, but more like really hoping to make a change. I need to start eating healthy again... eat more fruits and veggies, dairy products, etc. I'm terrible when it comes to this! So, here's my food options, etc. below. Yes, 1600 calories a day w/ all of these minimums. :)
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my daily eating plan:
total calories: 1600
exercise: at least 30mins
grains: 5 oz (at least 3 oz whole grains)
- brown/white rice
- bread
- pasta
- popcorn
veggies: 2 cups daily
- dark green veggies (vdg): 2 cups weekly
- bok choy
- broccoli
- romaine lettuce
- spinach
- kale
- mustard greens
- orange veggies (vog): 1-1/2 cups weekly
- carrots
- sweet potatoes
- dry beans & peas (vd): 2-1/2 cups weekly
- soy beans
- chickpeas
- tofu
- starchy veggies (vs): 2-1/2 cups weekly
- potatoes
- other veggies (vo): 5-1/2 cups weekly
- asparagus
- bean sprouts
- brussel sprouts
- cabbage
- cauliflower
- cucumber
- eggplant
- green beans
- green/red peppers
- iceberg lettuce
- onions
- tomatoes
- zucchini
fruits (f): 1-1/2 cups
- apples
- oranges
- bananas
- grapes
- berries
- raisins
- peaches
milk (mi): 3 cups
- skim milk
- cheese
- yogurt
meat & beans (m): 5 oz
- chicken
- turkey
- pork
- fish
- egg
fiber (gf): 20-25 g
sample day 1 >>
breakfast:
- 1 slice bacon (45)(1 o)
- 1 fried egg (80)(1 m)
- 1 slice whole wheat (100)(1 g)(6gf)
- 1 cup skim milk (90)(1 mi)
snack:
- 1 orange, sliced (75)(1/2 f)(3.1gf)
lunch:
- 2 cup romaine lettuce (20)(2 vg)
- 1 tomato (20)(1 vo)
- 1/4 cucumber (5)(1/4 vo)
- 1/2 chickpeas (145)(1/2 vd)(5.3gf)
- 1/4 cup feta cheese (100)(1 mi)
- lemon vinaigrette (100)(2 o)
snack:
- 1 apple, sliced (100)(1 f)(4.4gf)
- 1 tbsp peanut butter (85)(1 m)
dinner:
- 3 oz salmon (140)(3 m)
- 1 cup brown rice (200)(2 g)(3.5gf)
- 1 cup green beans (45)(1 vo)
- 1 cup skim milk (90)(1 mi)
snack:
- 1/2 cup frozen yogurt (140)
total: 1450 w/ dessert: 1590
g: 3
v: 2vg, 2-1/4vo, 1/2vd
f: 1-1/2
mi: 3
m: 5
o: 5
s: 140
gf: 22.3
sample day 2 >>
breakfast:
- 1 slice bacon (45)(1 o)
- 1 slice whole wheat (100)(1 g)(6gf)
- 1 tbsp jam (50)
- 1 cup skim milk (90)(1 mi)
snack:
- 1 apple, sliced (100)(1 f)(4.4gf)
lunch:
- 3 oz salmon (140)(3 m)
- 1 cup brown rice (200)(2 g)(3.5gf)
- 1 cup broccoli (60)(1 vdg)
snack:
- 1 orange, sliced (75)(1/2 f)(3.1gf)
dinner:
- 3 oz stuffed chicken breast w/ 1-1/2oz mozorella cheese, herbs (255)(3 m)(1 mi)
- 1 cup brown rice (200)(2 g)(3.5gf)
- 1 cup spinach (45)(1 vo)
- 1 cup skim milk (90)(1 mi)
total: 1450
g: 5
v: 1vdg, 1vo
f: 1-1/2
mi: 3
m: 6
o: 5
s: 0
gf: 20.5
sample day 3 >>
breakfast:
- 1 slice whole wheat (100)(1 g)(6gf)
- 1 tsp butter (35)(1 o)
- 1 cup skim milk (90)(1 mi)
- 1 banana (105)(1 f)(3.1gf)
snack:
- 1 apple (100)(1 f)(4.4gf)
lunch:
- spaghetti w/ pasta sauce (250)(1 g)(1/4 vo)
- 1 cup broccoli (60)(1 vdg)
snack:
- 1 orange, sliced (75)(1/2 f)(3.1gf)
dinner:
- 3 oz tilapia (150)(3 m)
- 1 cup brown rice (200)(2 g)(3.5gf)
- 1 green/red bellpeppers, cauliflower, snowpeas stir-fry (75)(1 vo)
- 1 cup skim milk (90)(1 mi)
total: 1330
g: 4
v: 1vdg, 1vo
f: 2-1/2
mi: 3
m: 5
o: 5
s: 0
gf: 20.5
