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Happy Weekend, my Fabulous Followers!
The weather is improving so more social activities are on the horizon. I love to go out and do things with my husband and friends - but then food and/or wine is involved in the process. I really want to be able to go out and control my intake well. I often pick the restaurants, I preview menu options, and either drink non-alcoholic or have one glass of wine.
IT STILL MESSES ME UP - restaurant foods, including simple salads, are full of sodium and hidden calories. It always is a challenge to balance out life and my nutrition plan! IS anyone successful at socializing and still losing weight after the weekend? Share your thoughts!
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals:
* Movement down on the Idiot Boxes while retaining muscle by year end 2018
* Bodyfat % reading with trainer in early to mid MAY, 2018
* Drink at least 12-14 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload
Long Range Goals: 2018
*Bodyfat at 26% or less (Current 29.8%) by end of 2018
*Longer range body fat goal is 22% - which at my age is great!
*Maintain Idiot Box at 160lbs staying under goal weight by end of 2018
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week:“You must have long-range goals to keep you from being frustrated by short-range failures.” ~ Charles C. Noble
I am dedicated, determined and diligent
Diet Calendar Entries for 16 March 2018:
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1255 kcal
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Fat: 63.57g | Prot: 108.31g | Carb: 63.50g.
Breakfast: Water, Cream (Half & Half), Kerrygold Unsalted Pure Irish Butter, Silk Pure Almond Milk - Unsweetened Original, Viva Labs MCT Oil, Coffee (Brewed From Grounds). Lunch: Water, Bumble Bee Solid White Albacore Tuna in Water (2 oz), Onions, Blue Diamond Almond Nut-Thins - Nut & Rice Cracker Snacks, Hellmann's Real Mayonnaise. Dinner: Cooked Red Peppers, Cooked Broccoli (Fat Not Added in Cooking), Steak, Water, Water, Full Circle Organic Green Tea. Snacks/Other: Blue Diamond Almond Nut-Thins - Cheddar Cheese Nut & Rice Cracker Snacks, Silk Pure Almond Milk - Unsweetened Original, BodyTech BCAA & Glutamine, Vitasport Pro7ein Synthesis. more...
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2615 kcal
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Activities & Exercise:
Driving - 30 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 1 hour and 30 minutes. more...
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 Comments
I seem to do fine when I stick to Mongolian places where I can choise my own food and how it’s cooked. LOL our local grill has salmon and I’ll start with a whole plate cooked in onions and garlic with some salt water and a lemon and some water. 🤷🏻♀️Then I have some chicken stir fry. I stay far away from any noodles or rice. 🙋🏻If I drink at all when I’m out it’s normalky ine hard cider since wine has sulfites. I love microbrews but I’m not there in my WOE yet. Even then meds may never let me have more than 1 again. 🤦🏻♀️
16 Mar 18 by member: smprowett
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If you get a salad with grilled chicken and ditch the dressing or croutons or cheese it is a great option. Drink club soda to help curb the alcohol situation. good luck!
16 Mar 18 by member: masblue71
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Restaurant eating can be so challenging. They use a lot of salt while cooking to make their food taste really good. Often they get you started with free carbs(bread) and the portions can be huge. I do think that things are getting better. Many restaurants have been cutting portion sizes to curb large increases in prices. That has been a good thing in my book. It can be done...
16 Mar 18 by member: John10251
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Tip for salads get the calorie if you a chain restaurant, it may not be 100% accurate but close, example if you are at sweet tomatoes choose veggies lettuce, easy on the cheese and watch quality of salad dressing , croutons. If ordering at a 100% sit down restaurant go with side or dinner size salad Greek, Italian. Avoid chicken salads...chicken very high calories in those type salads and avoid Caesar dinner salads since tgey are usually heavy on creamy Caesar dressing. BUT if salad is your main meal any salad is good option just easy on the meats cheese and,dressings
16 Mar 18 by member: Maine coon
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I ate at Red Robin - had some onion rings a few and a salad - great point - Kentucky fried chicken great slaw ,green beans .baked chicken ( I think) - I have restaurants leave off sauces , change bad carbs like pasta to good in vegys - be sure and ask - they'll accommodate you because they value your business - Really good post
16 Mar 18 by member: johnwentzville
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I escaped the temptation tonight - we ended up coming home to eat dinner so had control over what I chose to eat!
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I always order dressings and sauces on ghe side so I can control amounts. Like at Chinese, I will ordrr sweet and sour, but only eat 3-5 pieces and dunk the edge of a piece. LOL No rice. Will eat 1/2 cup of broccoli beef, string bean chicken or kung päo chicken with it and some steamed veggies if I can get them. The rest is packaged up. 🤷🏻♀️ Breakfasts are good options. Omelets without pancake batter! LOL Meat with steamed veggies or a side salad with dressing on the side.🙋🏻♀️ Half the time most if my meal ends up packaged before I start. I love the places that allow anyone to order kids meals or senior meals with smaller portions!
16 Mar 18 by member: smprowett
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I hear you, the next few months involve a lot of traveling for work and I am trying to figure out how to eat out without gaining a lot of weight. I know a lot of it is sodium and will be flushed out but I really dislike the bloated feel.
17 Mar 18 by member: skwhite
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Another good trick to remember is either bring your own dressing for the salad, or get water to supplement your drinking and DILUTE your dressing on the side so it goes further. Unless you are eating oil and vinegar, this is where most of your calories are. Here, and cheese , olives, meat and seeds. Seeds and cheese being the worst so eating them in moderation. LOL 😆 Veggies are always a good bet, it’s what people slather on them that can be a problem. And meat is normally a great calorie/grams of protein trade off since 3 oz goes a long way toward being allyou canprocess in a meal anyyway.
17 Mar 18 by member: smprowett
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Yay - made it through St. Pat's Day without eating or drinking off plan! We stayed home and I was a little sad - but in the end it worked out best.
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keep Up your doing a gOOd job
17 Mar 18 by member: marshakanady
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Glad you didn't have an issue going off plan but a little sad you didn't get out to have some fun HCB. Here are my thoughts as requested; Pizza, chinese food, ice cream, fast foods and a few other things are my Kryptonite...I have to avoid them as much as possible or it is a calorie runaway (still enjoy them once in a while, but history has shown that there is always a price to pay...lol) as I have very little portion self-control on my part with these items. Also, if I can, I try to average down the inevitable social event with One Meal A Day, or IF to keep the average calories per day (or week) in line. Often a big meal day can take two days or more to "recover" from...even with pre-planning. Back to back "bad" days without offsets can take a week or more to get back on track. Finally I almost always will up my activity levels which does offset/burn both alcohol and glycogen, helping the body use up the calorie over supply. Hope your weekend goes well, take care!!
17 Mar 18 by member: Steven Lloyd
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@ SteveLloyd - YES! That is exactly the truth! This is why I tend to try to stay away from restaurants when on the losing end. If I "have a bite" - it turns into more, and the cravings will get kicked up even when I pre-plan. The resulting increase on the Idiot Box - even if I fast - is just disappointing!
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