I love the book Eat This Not That. by David Zinczenko. It's enlightening, and disturbing to find out how many calories are in restaurant foods (too many examples to list including the turkey burger with specialty sauce and mushrooms from Ruby Tuesdays , where my sister works, which hovers at around 1300 calories with 92 grams of fat- I almost cried. I crave the plain one with one bun, I eat periodically. Now I know why I crave it!)
The Sierra turkey sandwich from Panera has 840 calories with 40 grams of fat.Your better off with the BBQ chicken crispani at 380 calories or the strawberry poppyseed and chicken salad at 220 calories and 2.5 grams.
The bran muffin with nuts at Starbucks has 890 calories, with 37 grams fat ( you could eat 2 quarter pounders with cheese at 410 calories each!) Try the French toast bagel at 280 calories or the Black forest ham, egg, cheddar breakfast sandwich at 510 calories and 16 grams of fat.
Know what I mean about disturbing? Borrow the book from the library or go to a bookstore. After you get over the initial shock, the info can help you make informed decisions when eating out.
Wednesday 8/26 Workout :
Recumbent bike- 20 minutes
Strength Train- biceps - 2 sets, 15 reps
Biceps curl, 15 lb
3 Grip biceps row with 26 lb bar
Hammer curl- 15 lb
Biceps curl- 2 tubes
Incline alternating dumbbell curl- 10 lb
Wednesday 8/26 Food Diary:
Breakfast-
Banana (90 cal)
Organic steel cut oats (150 cal.)
Blueberries, 1/8 cup (20 cal)
A.M. Snack-
10 almonds ( 100 cal)
1/2 Cup curry rice (310 cal)
Lunch-
4oz. Tuna steak(175 cal)
Salad- 1/3 cup beets,1 " slice fat free fetas,1/2 cup watermelon(40 cal.)
P.M. Snack-
Grapefruit( 40 cal)
Birthday brownie (200 cal)
Dinner-
3 5/8 oz Tuna steak(220 cal)
Beets, watermelon, fat free feta, wheat berries, 1 cup spinach(80 cal)
Dessert-
1 oz. Dark chocolate square- (90 cal)
TOTAL CALORIES- 1515
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