Calorie Burning Intervals

image_pdfimage_print

This can be done running, on the treadmill, on the elliptical, biking, etc.

Have one day off between interval training.

Begin with a 5 to 10 minute low intensity warm up such as walking.

Each sprint: recovery is one round. Try to do 10 rounds.

Week 1 30 second sprint: 60 second recovery

Week 2 40 second sprint: 50 second recovery

Week 3 50 second sprint: 40 second recovery

Week 4 60 second sprint: 30 second recovery

Share

A Dietitian’s Food Journal

image_pdfimage_print

Are you curious about what a dietitian eats when she is trying to lose 3-5 pounds of winter weight gain before a bikini vacation? 

I look at it this way, I’d rather focus on eating healthy and low-cal before my vacation with the motivation being that I will feel and look better in my bathing suit and I won’t dread getting on the scale and face having to lose weight when I return home.  

Well here is a peek into my personal food and exercise journal. Nothing crazy, simple to prepare, easy to do even when I dined out and notice I didn’t give up my daily glass of wine. 

My goal was to eat 1200-1500 calories per day, grams fiber, to exercise 400 calories per day average and strength train two to three days a week. The result? I’m ready to put on my bikini after a five pound loss. 

June 9, 2015

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Black Coffee – 1 cup 0 0g 0g 0g 0mg 0mg 0g 0g
Fat Free Skim Milk 0.5 Cup 40 6g 0g 4g 0mg 63mg 6g 0g
Lunch
Multi-grain Tortilla, 1 150 23g 4g 4g 0mg 310mg 2g 5g
Tillamook – Medium Cheddar 1 slice 80 0g 6g 5g 20mg 0mg 0g 0g
Ocean Spray – Cranberry Sauce, 1 oz 45 11g 0g 0g 0mg 14mg 11g 0g
Sour Cream, Reduced Fat, 2 tbsp 45 2g 4g 1g 15mg 40mg 2g 0g
Broccoli Steamed, 1 cup 31 6g 0g 3g 0mg 30mg 2g 2g
Turkey Breast Lunch Meat, 2 oz 50 1g 1g 9g 23mg 490mg 0g 0g
Dinner
Trader Joes – Quinoa Duo With Vegetable Melange, 1 cup 220 36g 6g 6g 0mg 260mg 3g 4g
Broccoli Steamed, 1 cup 31 6g 0g 3g 0mg 30mg 2g 2g
Red Wine,5 fl oz.) 125 4g 0g 0g 0mg 6mg 1g 0g
Maria Faires SOUTHWEST BEAN AND ROASTED CORN SALAD, 1 serving(s) 237 19g 16g 5g 31mg 141mg 4g 6g
Chicken Thigh, Roasted, Grilled, Skinless, 3 oz. 210 0g 13g 21g 80mg 70mg 0g 0g
Snacks
Corn 0.5 cup 60 17g 1g 2g 0mg 310mg 4g 2g
Grapes 0.5 cup 31 8g 0g 0g 0mg 1mg 7g 0g
TOTAL: 1,355 139g 51g 63g 169mg 1,765mg 44g 21g

 

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Elliptical Trainer 364 45
Walk/Run with dog 120 20
TOTALS: 484 65 0 0 0

 

June 10, 2015

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Nature’s Path Organic – Oatmeal – Blueberry Cinnam Flax, 1 packet (40 g) 160 30g 3g 5g 0mg 120mg 8g 3g
Fat Free Skim Milk 1 Cup, 0.5 Cup 40 6g 0g 4g 0mg 63mg 6g 0g
Lunch
Maria Faires’ Honey and Garlic Roasted Grape Tomatoes with Farro, Feta and Walnuts, 1 serving(s) 216 25g 10g 6g 0mg 99mg 8g 3g
Maria Faires SOUTHWEST BEAN & ROAST CORN SALAD, 1 serving(s) 237 19g 16g 5g 31mg 141mg 4g 6g
Broccoli Steamed, 0.5 cup 16 3g 0g 1g 0mg 15mg 1g 1g
Grapes 0.5 cup 31 8g 0g 0g 0mg 1mg 7g 0g
Dinner
Grilled Salmon Filet, 4 oz filet 233 0g 14g 25g 71mg 69mg 0g 0g
Beans, snap, 0.5 cup 16 3g 0g 1g 0mg 3mg 2g 1g
Maria Faires SOUTHWEST BEAN ROASTED CORN SALAD, 0.5 serving(s) 118 10g 8g 3g 15mg 70mg 2g 3g
Maria Faires’ Honey and Garlic Roasted Grape Tomatoes with Farro, Feta and Walnuts, 1 216 25g 10g 6g 0mg 99mg 8g 3g
Red Wine, 5 oz 130 5g 0g 0g 0mg 7mg 1g 0g
TOTAL: 1,413 134g 61g 56g 117mg 687mg 47g 20g

 

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Elliptical Trainer 364 45
Strength training (weight lifting, weight training) 200 40
TOTALS: 564 85 0 0 0

 

 

June 12, 2015

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Mullers Yogurt Raspberry Yogurt, 150 grm 149 23g 2g 9g 15mg 0mg 18g 2g
Oats, 2 tbsp(s) 76 13g 1g 3g 0mg 0mg 0g 2g
Fat Free Skim Milk 0.5 Cup 40 6g 0g 4g 0mg 63mg 6g 0g
Lunch
Salmon – Grilled Plain, 3 ounces 143 0g 7g 16g 41mg 52mg 0g 0g
Broccoli Steamed, 1 cup 31 6g 0g 3g 0mg 30mg 2g 2g
Dinner
Phad See-Ew 535 103g 3g 22g 163mg 1,877mg 5g 4g
Red Wine, 5 oz 130 5g 0g 0g 0mg 7mg 1g 0g
Red Wine, 5 oz 130 5g 0g 0g 0mg 7mg 1g 0g
Snacks
Mozzarella Cheese, 1 stick 80 0g 0g 6g 0mg 0mg 0g 0g
Corn Tortilla  2 Tortilla 100 20g 1g 2g 0mg 10mg 2g 3g
Sour Cream, Reduced Fat, 2 tbsp 45 2g 4g 1g 15mg 40mg 2g 0g
TOTAL: 1,459 183g 18g 66g 234mg 2,086mg 37g 13g

 

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Elliptical Trainer 364 45
TOTALS: 364 45 0 0 0

 

June 13, 2015

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Fat Free Skim Milk 0.5 Cup 40 6g 0g 4g 0mg 63mg 6g 0g
Nature’s Path Organic – Oatmeal – Blueberry Cinnamon Flax, 1 packet 160 30g 3g 5g 0mg 120mg 8g 3g
Lunch
Rotissere Chicken, 4 oz 170 0g 9g 22g 75mg 530mg 0g 0g
Corn, 0.67 cup 100 21g 1g 3g 0mg 0mg 5g 1g
Mashed Potatoes, 0.5 cup 134 21g 5g 2g 0mg 6mg 1g 2g
Grapes  0.5 cup 31 8g 0g 0g 0mg 1mg 7g 0g
 Panzanella Salad, 1 cup 137 6g 13g 1g 0mg 278mg 2g 1g
Dinner     Out to dinner at Dahlia
Crab cake, 2 160 5g 10g 11g 82mg 491mg 0g 0g
Red Wine, 5 oz. 125 4g 0g 0g 0mg 6mg 1g 0g
Red Wine, 5 oz 130 5g 0g 0g 0mg 7mg 1g 0g
Snacks
Black Bean Salad, 1/2 cup 98 16g 2g 5g 0mg 284mg 1g 5g
TOTAL: 1,285 122g 43g 53g 157mg 1,786mg 32g 12g

 

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
elliptical 450 60
TOTALS: 450 60 0 0 0

 

June 14, 2015

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Fat Free Skim Milk 0.5 Cup 40 6g 0g 4g 0mg 63mg 6g 0g
Kashi Golean Crunch, 3/4 cup 190 38g 3g 9g 0mg 100mg 13g 8g
Lunch
Multi-grain Tortilla, 1 tortilla 150 23g 4g 4g 0mg 310mg 2g 5g
Chicken Rotissere  4 oz 170 0g 9g 22g 75mg 530mg 0g 0g
Costco  Basil Pesto, 0.13 cup 165 5g 15g 3g 8mg 315mg 0g 2g
Dinner    *Went to a graduation party late afternoon.
Pulled Pork  4 oz 210 20g 8g 14g 45mg 610mg 17g 0g
Watermelon 1 cup 46 12g 0g 1g 0mg 2mg 10g 1g
Milton’s – Multi Grain Cracker, 2 crackers 70 10g 4g 1g 0mg 130mg 1g 0g
Cheese, 1 oz 110 0g 9g 7g 25mg 210mg 0g 0g
Red Wine, 5 oz 130 5g 0g 0g 0mg 7mg 1g 0g
Snacks
Popcorn – Unpopped, 0.25 cup 213 26g 1g 4g 0mg 10mg 0g 0g
Oil, canola, 1 tbsp 124 0g 14g 0g 0mg 0mg 0g 0g
Kroger – Canola Oil, 1 tbsp 120 0g 14g 0g 0mg 0mg 0g 0g
TOTAL: 1,738 145g 81g 69g 153mg 2,287mg 50g 16g

 

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Hiking, climbing hills (carrying 10-20 lb load) 993 120
TOTALS: 993 120 0 0 0

 

June 15, 2015

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Kashi Golean Crunch, 3/4 cup 190 38g 3g 9g 0mg 100mg 13g 8g
Fat Free Skim Milk 1 Cup, 0.5 Cup 40 6g 0g 4g 0mg 63mg 6g 0g
Lunch
Rotissere Chicken, 4 oz 170 0g 9g 22g 75mg 530mg 0g 0g
Maria Faires SOUTHWEST BEAN AND ROASTED CORN SALAD, 0.5 serving(s) 118 10g 8g 3g 15mg 70mg 2g 3g
Broccoli Steamed, 1 cup 31 6g 0g 3g 0mg 30mg 2g 2g
Dinner
Red Wine, 5 oz 130 5g 0g 0g 0mg 7mg 1g 0g
Chicken Thigh, Skinless, 1 160 0g 10g 19g 90mg 75mg 0g 0g
Organic Power Greens, 2 cups 20 3g 0g 2g 0mg 130mg 0g 2g
Reduced Fat Sour Cream, 2 Tbsp (31g) 35 2g 2g 2g 10mg 25mg 2g 0g
Trader Joes – Quinoa Duo With Vegetable Melange, 0.75 cup 165 27g 5g 5g 0mg 195mg 2g 3g
Snacks
Chicken Leg – Medium – Baked, 1 leg 111 0g 6g 14g 47mg 80mg 0g 0g
Oceanspray – Jellied Cranberry Sauce, 0.25 cup (70g) 110 28g 0g 0g 0mg 10mg 24g 0g
TOTAL: 1,280 125g 43g 83g 237mg 1,315mg 52g 18g

 

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Strength training (weight lifting, weight training) 162 60
Elliptical Trainer 202 25
Walk/Run with dog 120 20
TOTALS: 484 105 0 0 0

 

June 16, 2015

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Nature’s Path – Organic Instant Oatmeal Optimum Cinnamon Blueberry Flaxseed, 1 packet 160 30g 3g 5g 0mg 120mg 8g 3g
Fat Free Skim Milk 1 Cup, 0.5 Cup 40 6g 0g 4g 0mg 63mg 6g 0g
Banana 1 medium 90 25g 0g 1g 0mg 1mg 14g 3g
Lunch
Costco – Basil Pesto, 0.06 cup 83 2g 8g 2g 4mg 158mg 0g 1g
Chicken – Rotissere 4 oz 170 0g 9g 22g 75mg 530mg 0g 0g
 Organic Power Greens, 2 cups 20 3g 0g 2g 0mg 130mg 0g 2g
Zucchini – Cooked, 1 squash 29 6g 0g 1g 0mg 4mg 4g 2g
Dinner
Organic Power Greens, 2 cups 20 3g 0g 2g 0mg 130mg 0g 2g
Red, 1 glass (5 fl oz.) 125 4g 0g 0g 0mg 6mg 1g 0g
Melaleuca Vitality Total 50+ Men Am&pm – Vitality Packs, 1 Pack 0 0g 0g 0g 0mg 0mg 0g 0g
Chicken Noodle Soup, 1 cups 90 9g 3g 7g 25mg 670mg 2g 1g
Costco- Pesto Sauce, 0.0625 cup 73 1g 8g 2g 1mg 73mg 0g 0g
Chicken Breast  Roasted, Broiled or Baked, Skinless, Boneless, 2 oz 60 0g 1g 13g 33mg 38mg 0g 0g
Zucchini –  1 29 6g 0g 1g 0mg 4mg 4g 2g
Snacks
Blanched Green Beans, 0.5 cup 25 6g 0g 1g 0mg 19mg 1g 2g
Banana 89 20g 0g 1g 0mg 1mg 12g 3g
Ground turkey, 2 oz 80 0g 4g 11g 40mg 43mg 0g 0g
TOTAL: 1,183 121g 36g 75g 178mg 1,990mg 52g 21g

 

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Elliptical Trainer 202 25
Walking, 3.0 mph, mod. pace, walking dog 59 20
TOTALS: 261 45 0 0 0

 

June 17, 2015

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Banana -1  medium 90 25g 0g 1g 0mg 1mg 14g 3g
Fat Free Skim Milk 1 Cup 80 11g 0g 8g 0mg 125mg 11g 0g
Kashi Golean Crunch, 3/4 cup 190 38g 3g 9g 0mg 100mg 13g 8g
Walnuts 1.5 tablespoon 75 1g 5g 2g 0mg 0mg 0g 1g
Lunch
Tillamook – Cheddar Cheese – Medium, 1 oz (28g) 110 0g 9g 7g 25mg 170mg 0g 0g
Corn Tortillas, 2 tortillas 120 31g 2g 3g 0mg 0mg 0g 2g
Sour Cream, Reduced Fat, 2 tbsp 45 2g 4g 1g 15mg 40mg 2g 0g
Asparagus –   (1 cup) 27 5g 0g 3g 0mg 3mg 3g 3g
Dinner
Maria Faires Green Beans and Pork Szechuan Style, 1 serving(s) 231 13g 13g 13g 38mg 479mg 3g 4g
Drinks – Red Wine, 5 oz 130 5g 0g 0g 0mg 7mg 1g 0g
Costco  Sweet Kale Veggie Salad, 1 cups 140 15g 8g 3g 0mg 140mg 10g 2g
TOTAL: 1,238 146g 44g 50g 78mg 1,065mg 57g 23g

 

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Strength training (weight lifting, weight training) 400 60
Elliptical Trainer 202 25
Walk/Run with dog 120 20
TOTALS: 722 105 0 0 0

 

June 18, 2015

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Walnuts 1.5 tablespoon 75 1g 5g 2g 0mg 0mg 0g 1g
Fat Free Skim Milk 1 Cup, 1 Cup 80 11g 0g 8g 0mg 125mg 11g 0g
Banana –  0.5 – medium 45 13g 0g 1g 0mg 1mg 7g 2g
Organic Golden Flax Cereal, 0.75 cup 200 37g 3g 6g 0mg 65mg 9g 6g
Lunch
Egg – White, 1 large 17 0g 0g 4g 0mg 55mg 0g 0g
Power to the Greens, 1 cup 30 6g 0g 2g 0mg 80mg 1g 3g
Bell Pepper, Red, 1.25 cup sliced 33 8g 0g 1g 0mg 298mg 6g 2g
– Marinated Artichoke Hearts, 2 pieces (30g) 20 2g 2g 1g 0mg 80mg 0g 1g
Kalamata Olives, 10 90 4g 9g 0g 0mg 520mg 0g 2g
Homemade – Bran Muffin (at Home), 0.5 muffin 67 18g 0g 2g 0mg 113mg 7g 5g
Egg, whole, omelet, 1 large 94 0g 7g 6g 191mg 95mg 0g 0g
Dinner
Costco – Sweet Kale Veggie Salad, 1 cups 140 15g 8g 3g 0mg 140mg 10g 2g
Red Wine, 5 oz 130 5g 0g 0g 0mg 7mg 1g 0g
Maria Faires Green Beans and Pork Szechuan Style, 1 serving(s) 231 13g 13g 13g 38mg 479mg 3g 4g
– Chicken Noodle Soup, 1 cups 90 9g 3g 7g 25mg 670mg 2g 1g
Snacks
Chicken Noodle Soup Homemade – Chicken Noodle Soup Homemade, 1.5 cups 119 11g 5g 11g 75mg 30mg 1g 1g
Char Siu Bau, 0.5 bun 106 15g 4g 3g 0mg 130mg 4g 0g
TOTAL: 1,567 168g 59g 70g 329mg 2,888mg 62g 30g

 

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Elliptical Trainer 202 25
Walk/Run with dog 120 20
TOTALS: 322 45 0 0 0

 

June 19, 2015

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Oats, 0.3 cup 182 31g 3g 8g 0mg 1mg 0g 5g
Fat Free Skim Milk 1 Cup, 0.5 Cup 40 6g 0g 4g 0mg 63mg 6g 0g
Eggs – Jumbo, 1 egg (65g) 70 0g 7g 6g 275mg 91mg 0g 0g
Grapes – Raw, 0.5 cup 31 8g 0g 0g 0mg 1mg 7g 0g
Lunch
Green Beans and Pork Szechuan Style, 1 serving(s) 271 16g 16g 13g 41mg 720mg 6g 5g
Asparagus – Steamed, 134 g (1 cup) 27 5g 0g 3g 0mg 3mg 3g 3g
Dinner
Grilled Salmon Filet, 4 oz filet 233 0g 14g 25g 71mg 69mg 0g 0g
Shrimp Sauteed, 6 oz 154 0g 2g 48g 330mg 320mg 0g 0g
Mashed Potatoes W/ Butter & Milk, 1 cup 78 15g 1g 2g 0mg 340mg 0g 2g
Butter, 1 pat (1″ sq, 1/3″ high) 36 0g 4g 0g 11mg 1mg 0g 0g
Green Bean Salad, 0.5 cup 50 6g 3g 1g 0mg 227mg 3g 3g
Drinks – Red Wine, 10 oz 260 9g 0g 0g 0mg 14mg 2g 0g
Snacks
Grapes – Raw, 0.5 cup 31 8g 0g 0g 0mg 1mg 7g 0g
Chicken  Thigh, Roasted, Skinless, 1 thigh 160 0g 10g 19g 90mg 75mg 0g 0g
Fried Chicken – Thigh – Drum, 1 piece 175 3g 10g 17g 25mg 200mg 0g 0g
TOTAL: 1,798 107g 70g 146g 843mg 2,126mg 34g 18g

 

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 3.0 mph, mod. pace, walking dog 59 20
Walk/Run with dog 120 20
Strength training (weight lifting, weight training) 400 60
TOTALS: 579 100 0 0 0

 

June 20, 2015

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Fat Free Skim Milk 1 Cup, 1 Cup 80 11g 0g 8g 0mg 125mg 11g 0g
Trader Joe’s – Organic Golden Flax Cereal, 0.75 cup 200 37g 3g 6g 0mg 65mg 9g 6g
Walnuts – Tablespoon, 1.5 tablespoon 75 1g 5g 2g 0mg 0mg 0g 1g
Blueberries – Raw, 0.5 cup 41 11g 0g 1g 0mg 1mg 7g 2g
Lunch
Power to the Greens, 2 cup (85g) 60 12g 0g 4g 0mg 160mg 2g 6g
Chicken – Rotissere Chicken, 6 oz 255 0g 14g 33g 113mg 795mg 0g 0g
Costco – Basil Pesto, 0.06 cup 83 2g 8g 2g 4mg 158mg 0g 1g
Ocean Spray – Cranberry Sauce, 1 oz(s) 45 11g 0g 0g 0mg 14mg 11g 0g
Dinner
Flank Steak – Grilled, 3 oz 162 0g 6g 24g 39mg 48mg 0g 0g
French Potato Salad, 0.25 lb 160 15g 9g 4g 10mg 220mg 1g 2g
Chili With Meat and Beans, 1 oz 22 3g 1g 1g 2mg 83mg 0g 1g
Salad Greens – Spring Mix, 2 cups 20 4g 0g 1g 0mg 95mg 1g 1g
Balsamic Vinagrette, 2 tbs 90 3g 9g 0g 0mg 290mg 1g 0g
Drinks – Red Wine, 10 oz 260 9g 0g 0g 0mg 14mg 2g 0g
Home – Fruit Salad, 0.5 cup 45 11g 1g 1g 0mg 0mg 9g 2g
TOTAL: 1,598 130g 56g 87g 168mg 2,068mg 54g 22g

 

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Elliptical Trainer 202 25
TOTALS: 202 25 0 0 0

 

June 21, 2015

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Blueberries – Raw, 0.5 cup 41 11g 0g 1g 0mg 1mg 7g 2g
Fat Free Skim Milk 1 Cup, 1 Cup 80 11g 0g 8g 0mg 125mg 11g 0g
Kashi Golean Crunch, 3/4 cup 190 38g 3g 9g 0mg 100mg 13g 8g
Lunch
Chicken – Rotissere Chicken, 3 oz 128 0g 7g 17g 56mg 398mg 0g 0g
Costco – Basil Pesto, 0.06 cup 83 2g 8g 2g 4mg 158mg 0g 1g
Multi-grain Tortilla, 0.75 tortilla 113 17g 3g 3g 0mg 233mg 2g 4g
Cherries 0.5 cup 43 11g 0g 1g 0mg 0mg 9g 1g
Dinner
Bread, ,   1 oz 83 15g 1g 3g 0mg 168mg 1g 1g
Butter 2 tsp 70 0g 8g 0g 25mg 60mg 0g 0g
Drinks – Red Wine, 10 oz 260 9g 0g 0g 0mg 14mg 2g 0g
Grilled Salmon – 6oz, 205 0g 14g 30g 85mg 83mg 0g 0g
Zucchini – 1 squash 29 6g 0g 1g 0mg 4mg 4g 2g
Snacks
Zucchini – 20 4g 0g 2g 0mg 12mg 2g 2g
Costco – Basil Pesto, 0.13 cup 165 5g 15g 3g 8mg 315mg 0g 2g
Cheese, parmesan,  1 tbsp 21 1g 1g 1g 4mg 90mg 0g 0g
TOTAL: 1,531 130g 60g 81g 182mg 1,761mg 51g 23g

Food Notes

Out to dinner for father’s day to Bis on Main

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Hiking, climbing hills (carrying 10-20 lb load) 999 150
TOTALS: 999 150 0 0 0

 

June 22, 2015

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Kashi Golean Crunch, 3/4 cup 190 38g 3g 9g 0mg 100mg 13g 8g
Fat Free Skim Milk 1 Cup, 1 Cup 80 11g 0g 8g 0mg 125mg 11g 0g
Lunch
Costco – Basil Pesto, 0.06 cup 83 2g 8g 2g 4mg 158mg 0g 1g
Zucchini –  1 squash 29 6g 0g 1g 0mg 4mg 4g 2g
Chicken – Rotissere Chicken, 3 oz 128 0g 7g 17g 56mg 398mg 0g 0g
Cheese – Parmesan, grated, 1 tbsp 22 0g 1g 2g 4mg 76mg 0g 0g
Kalamata  5 olives 45 2g 5g 0g 0mg 260mg 0g 1g
Marinated Artichoke Hearts, 2 pieces 20 2g 2g 1g 0mg 80mg 0g 1g
Dinner
Red Wine, 5 oz 130 5g 0g 0g 0mg 7mg 1g 0g
Chicken Breast – Bonelss Skinlss  5.1 oz cooked 214 0g 5g 42g 0mg 493mg 0g 0g
Garlic Lemon Parmesan Roasted Cauliflower, 1 serving(s) 122 9g 9g 5g 5mg 324mg 4g 4g
Snacks
Kellogg’s – All Bran Complete Wheat Flakes Cereal, 3/4 cup 90 23g 1g 3g 0mg 210mg 5g 5g
Nonfat (fat free or skim), 1 cup 86 12g 0g 8g 5mg 127mg 0g 0g
Cherries –  0.5 cup 37 9g 0g 1g 0mg 0mg 9g 1g
TOTAL: 1,276 119g 41g 99g 74mg 2,362mg 47g 23g

 

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
elliptical 337 45
Strength training (weight lifting, weight training) 80 30
TOTALS: 417 75 0 0 0

 

June 23, 2015

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Fat Free Skim Milk 1 Cup, 1 Cup 80 11g 0g 8g 0mg 125mg 11g 0g
Walnuts – Tablespoon, 1.5 tablespoon 75 1g 5g 2g 0mg 0mg 0g 1g
Organic Golden Flax Cereal, 0.75 cup 200 37g 3g 6g 0mg 65mg 9g 6g
Lunch
Costco – Basil Pesto, 0.05 cup 66 2g 6g 1g 3mg 126mg 0g 1g
Multi-grain Tortilla, 0.75 113 17g 3g 3g 0mg 233mg 2g 4g
Cherries,  0.5 cup, 43 11g 0g 1g 0mg 0mg 9g 1g
Chicken – Rotissere Chicken, 2 oz 85 0g 5g 11g 38mg 265mg 0g 0g
Dinner
Wine  Cabernet, 5 oz. 122 5g 0g 1g 0mg 0mg 0g 0g
Chicken Breast – Roasted, Broiled or Baked, Skinless, Boneless, 2 oz 60 0g 1g 13g 33mg 38mg 0g 0g
Prego – Marinara, 0.63 cup 100 13g 4g 3g 0mg 600mg 9g 4g
Cheese – Parmesan,  1 tbsp 21 0g 1g 2g 4mg 85mg 0g 0g
Garlic Lemon Parmesan Roasted Cauliflower, 0.75 serving(s) 92 7g 6g 4g 4mg 243mg 3g 3g
Barilla – Plus Elbows, 1 oz 105 19g 1g 5g 0mg 13mg 1g 2g
Snacks
Rotissere Chicken, 2 oz 85 0g 5g 11g 38mg 265mg 0g 0g
Food.com – Oven-roasted Cauliflower W/ Garlic, Olive Oil and Lemon, 1/6 Recipe 121 8g 10g 3g 0mg 0mg 0g 3g
TOTAL: 1,368 131g 50g 74g 120mg 2,058mg 44g 25g

 

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Hiking, climbing hills (carrying 10-20 lb load) 1,182 180
Mowing lawn, general 100 20
TOTALS: 1,282 200 0 0 0

 

June 24, 2015

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Walnuts – Tablespoon, 1.5 tablespoon 75 1g 5g 2g 0mg 0mg 0g 1g
Fat Free Skim Milk 1 Cup, 1 Cup 80 11g 0g 8g 0mg 125mg 11g 0g
Eggs – 1 egg (65g) 70 0g 7g 6g 275mg 91mg 0g 0g
Organic Golden Flax Cereal, 0.65 cup 173 32g 3g 5g 0mg 56mg 8g 5g
Lunch
Cauliflower – Raw, 0.5 cup 13 3g 0g 1g 0mg 15mg 1g 1g
Hidden Valley – Light Ranch, 1 Tbsp (30 mL) 40 2g 4g 1g 3mg 130mg 1g 0g
Cheese – Parmesan, 1 tbsp 22 0g 1g 2g 4mg 76mg 0g 0g
Cherries, sweet, raw, 0.5 cup, with pits, yields 43 11g 0g 1g 0mg 0mg 9g 1g
Rotissere Chicken, 2 oz 85 0g 5g 11g 38mg 265mg 0g 0g
Prego  Marinara, 0.63 cup 100 13g 4g 3g 0mg 600mg 9g 4g
Barilla – Plus Pasta 1 oz 105 19g 1g 5g 0mg 13mg 1g 2g
Dinner
Wine – Cabernet, 5 oz. 122 5g 0g 1g 0mg 0mg 0g 0g
Veggie Delight,1/2 from Yoko’s 360 0g 0g 0g 0mg 0mg 0g 0g
Chicken Teriyaki, 2 oz 111 3g 5g 13g 69mg 196mg 3g 0g
Steamed White Rice, 45 grams 150 35g 0g 3g 0mg 0mg 0g 0g
TOTAL: 1,549 135g 35g 62g 389mg 1,567mg 43g 14g

 

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Elliptical Trainer 405 50
Strength training (weight lifting, weight training) 109 35
TOTALS: 514 85 0 0 0

 

June 25, 2015

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Organic Golden Flax Cereal, 0.65 cup 173 32g 3g 5g 0mg 56mg 8g 5g
Fat Free Skim Milk 1 Cup, 1 Cup 80 11g 0g 8g 0mg 125mg 11g 0g
Walnuts – Tablespoon, 1.5 tablespoon 75 1g 5g 2g 0mg 0mg 0g 1g
Blueberries – Raw, 0.5 cup 41 11g 0g 1g 0mg 1mg 7g 2g
Lunch
 Rotissere Chicken, 2 oz 85 0g 5g 11g 38mg 265mg 0g 0g
Veggie Delight, 1/2 c 180 0g 0g 0g 0mg 0mg 0g 0g
Blueberries, 1 cup 85 21g 1g 1g 0mg 1mg 15g 4g
Dinner
Tortillas Chips, 9 chips 140 19g 7g 2g 0mg 0mg 0g 2g
Black Beans, Canned, 130 g 120 23g 1g 7g 0mg 480mg 1g 6g
Homemade – Shrimp Fajita, 1 fajitas 165 15g 6g 19g 0mg 0mg 0g 0g
Margarita on the Rocks, 12 oz. 250 22g 0g 0g 0mg 77mg 21g 0g
Sour Cream, 2 Tbsp (30g) light 60 1g 5g 1g 20mg 15mg 1g 0g
Red Bell Pepper, 100 g 31 6g 0g 1g 0mg 4mg 4g 2g
Oil, canola, 0.5 tbsp 62 0g 7g 0g 0mg 0mg 0g 0g
Guacamole, 1 tbsp 45 1g 5g 1g 3mg 85mg 1g 0g
Snacks
Almonds, 0.75 Tbs 38 2g 3g 1g 0mg 0mg 0g 1g
Cherries, 0.5 cup 37 9g 0g 1g 0mg 0mg 9g 1g
TOTAL: 1,667 174g 48g 61g 61mg 1,109mg 78g 24g

 

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Elliptical Trainer 243 30
TOTALS: 243 30 0 0 0

 

Share

Spiralized Pesto Zucchini Noodles

image_pdfimage_print

pesto noodles

I’m currently obsessed with these spiralized pesto zucchini noodles. They seriously taste like something special and healthy that would be served at a luxury spa resort. In fact, chefs utilize the spiralizer kitchen tool for creating inventive vegetable dishes. Last night at a trendy a high end restaurant, my King Copper River salmon was served atop a bed of spiralized green and yellow zucchini with a creamy pureed pea sauce.

I’ve been experimenting with variations and they all are wonderful. You can serve these noodles as is as a vegetable side dish or tossed with a bit of leftover cooked meat or tofu for a light main meal. You could also use the vegetable noodles as an interesting presentation for cooked fish as shown below.

bis

Maria Faires Pesto Spiralized Zucchini Noodles

Serves 3

3 Zucchini

4 Tbsp Prepared Pesto (I use Costco’s)

3 Tbs Grated Parmesan

Wash, dry and cut off ends of the zucchini. Set up your spiralizer. (My favorite spiralizer is found in the Amazon widget here) and insert the shredder blade for cutting long, spaghetti-like spiral strands.

Set a large nonstick skillet next to the spiralizer.

pesto 3

pesto 2

Spiralize all the zucchini into the skillet you will be using.  Put the skillet on the stove on a medium heat  burner. Add the pesto. Sauté for about 5 minutes or until it is done to your preference. Serve on plates and top with grated parmesan.

pesto 1

 

pesto noodles

Variations:

Add 2 cups of greens such as baby kale, spinach or Swiss chard to the pan about half way into the cooking process.

Add chopped Kalamata olives or marinated artichoke hearts.

Add half to one cup of cooked meat to zucchini at the beginning. You may have to add another tablespoon of pesto.

 

 

Share