CW: 145 lbs (BMI: 23.4, Body fat: ~25%)

Goals: BMI around 20 and Body fat between 17%-20%

Sleep: 8.5 hours

Water: 7

Breakfast: 180cal/3.5g fat/3.5g protein/51.2g carbs

1/2 cup Fiber One (60 cal/1g fat/2g protein/25g carbs)

1 cup fresh, raw blueberries (84cal/0g fat/1g protein/21g carbs)

1/2 cup original, sugar-free almond milk (20 cal/1.5g fat/.5g protein/1g carb)

1 t table sugar (16 cal/0 fat/0 protein/4.2g carbs)

Snack: 405cal/18g fat/14g protein/49g carbs

Two slices whole-wheat bread (160 cal/2g fat/6g protein/30g carb)

1 serving peanut butter (200 cal/16g fat/8g protein/7g carbs)

1 serving homemade, SURE-JELL Strawberry Freezer Jam (45 cal/0 fat/0 protein/12g carbs)

Lunch: 462 cal/ 20.5g fat/22g protein/50g carbs

Two skinless, all-beef hotdogs (220 cal/18g fat/14g protein/2g carb)

Two slices whole-wheat bread (160 cal/2g fat/6g protein/30g carb)

1 cup organic baby carrots, raw (70 cal/0 fat/2g protein/16g carb)

Ketchup (6 cal/0 fat/0 protein/2g carb)

Mustard (6 cal/.5g fat/0 protein/0 carb)

Dinner: 500cal/20g fat/34g protein/48g carbs

Two slices whole-wheat bread (160 cal/2g fat/6g protein/30g carb)

2 servings Kim’s Homemade Chicken Salad (340cal/18g fat/28g protein/18g carbs)

TOTAL: 1,547cal/62g fat (38%)/73.5g protein (19%)/198.2g carbs (51.2%)

(FROM THE ECONOMIST.COM)

BEING fat is bad for you. That, at least, is the received wisdom. In reality the picture is more complex, because the prevailing measure of fatness, weight in kilograms divided by height in metres squared, known as the body-mass index (BMI), is imperfect and because bad for you is a vague term. According to a new study in the Journal of the American Medical Association (JAMA), being a bit too pudgy may in fact reduce the risk of dying in a given period.

CW: 145 lbs (BMI: 23.4, Body fat: ~25%)

Goals: BMI around 20 and Body fat between 17%-20%

Sleep: 8 hours

Water: 4

Wake-up: Coffee (0 cal/0g fat/0g protein/0g carbs)

Brunch: 502cal/24g fat/18g protein/57g carb

Medium organic apple (80 cal/0g fat/0g protein/20g carbs)

1 cup roasted buckwheat kasha, cooked in extra virgin olive oil (230cal/10g fat/6g protein/33g carb)

2 fresh, farm eggs, fried (180cal/14g fat/12g protein/0g carbs)

Ketchup (12 cal/0 fat/0 protein/4g carb)

Snack: 1.5 cup organic baby carrots, raw (105 cal/0 fat/3g protein/26g carb)

Dinner: (490cal/18g fat/36.5g protein/46g carbs)

Homemade Meatloaf 4 oz  (300cal/18g fat/30.5g protein/0g carbs)

Ketchup (12 cal/0 fat/0 protein/4g carb)

1/2 cup mixed vegetables (55cal/0g fat/3g protein/12g carbs)

Medium backed potato (122cal/0g fat/3g protein/30g carbs)

Dessert: 1 cup fresh, raw blueberries (84cal/0g fat/1g protein/21g carbs)

TOTAL: 1,181 cal/42g fat (32%)/58.5g protein (20%)/150g carbs (51%)

Sleep: 9.5 hours

Water: 4 glasses

Breakfast: Green tea (0 cal/0 fat/0 protein/0 carbs)

Lunch**: 462 cal/ 20.5g fat/22g protein/50g carbs

Two skinless, all-beef hotdogs (220 cal/18g fat/14g protein/2g carb)

Two slices whole-wheat bread (160 cal/2g fat/6g protein/30g carb)

1 cup organic baby carrots, raw (70 cal/0 fat/2g protein/16g carb)

Ketchup (6 cal/0 fat/0 protein/2g carb)

Mustard (6 cal/.5g fat/0 protein/0 carb)

** I did try to eat a bowl of steel-cut oatmeal, made with goat’s milk and topped with homemade strawberry sauce, but found that I don’t like the taste of goat’s milk. I was so hungry that I didn’t want to take time to cook anything more complicated than hotdogs.

Snack: 110 cal/1.3g fat/2.5g protein/21g carbs

1 1/3 cup Imagine Organic Creamy Garden Tomato Soup (110 cal/1.3g fat/2.5g protein/21g carbs)

Dinner: 365 cal/19g fat/36.5g protein/13g carb

Homemade Meatloaf 4 oz  (300cal/18g fat/30.5g protein/0g carbs)

1 cup brussel sprouts (65 cal/1g fat/6g protein/13g carb)

Green tea (0 cal/0 fat/0 protein/0 carbs)

Bedtime Snack: 170 cal/8g fat/4g protein/23 carbs

Medium organic apple (80 cal/0g fat/0g protein/20g carbs)

1T peanut butter (90cal/8g fat/4g protein/3g carbs

TOTAL: 1007cal/48.8g fat (44%)/65g protein (26%)/107g carbs (43%)

NEW RECIPE: Stewed Tomatoes with Shrimp

Ingredients:

• Cocktail shrimp
• Variety tomatoes, qty as desired (all colors and sizes, large tomatoes roughly chopped)
• Garlic (1 T)
• 2 Green onion (chopped, whites and greens separated)
• Olive oil as desired
• Parsley and dill, chopped for garnish

Easy, delicious, nutritious, and fast.  :)

What are you eating?

progenex:

Paleo Diet Flowchart 

A friend that’s new to healthy living said this Paleo Flow Chart was more helpful than any other resources/advice he received. That being said, we had to share it.

I recommend getting the book to understand the WHY, but this is great for the WHAT.

I don’t eat exclusively pale, but I get pretty darn close.  I like the humor and ease-of-use of this flow chart.

(via handmadehealth)

What I eat…

I don’t count calories, but I do not eat many sweets or pre-processed foods — except plain yogurts and cheeses and these raw Pure bars.

stayfitbuzz:

Correct. However, starchy carbs are not the enemy. Man made and processed carbs are. However, yams for potatoes. Basmati, brown rice for white rice. And no instant…

http://www.fitzspiration.com/accelerate-your-fat-loss

Back-on-track breakfast.

• 4 hard-boiled eggs (4 whites, 2 yolks), smoked red pepper and 2 pepperoncini
• Cucumber salad (4 salad cukes, yellow onion, minced garlic, fresh dill and parsley, 2 tsp real mayo, salt and black pepper)
• Coffee (1/2 decaf, brewed with ground cinnamon)