1 Mar

Losing weight the healthy way: Week 1 journal + nutrition tracker

If you are just landing on this page, welcome! I shared a post last week about how I’m committing to losing weight the healthy way. I had my first baby 6 months ago and gained 50+ pounds (wowza!!!). Let’s just say things got a little crazy in the third trimester – aka – I couldn’t get enough SUGAR!!! So, it’s time to take in the reins and get more serious about my health – and shed a few of these lingering pounds along the way.

So hears the deal,  I’m tracking my diet on SparkPeople.com. SparkPeople is a free app/website that holds me accountable to what I put in my mouth. I can even track my fitness on there (which I do, occasionally). For me, It’s the whole 80% eating thing… Seeing what I eat on “paper” paints a very clear picture of where my areas of improvement lie.

At the very bottom of this post you can find a total record of everything I put in my mouth for 6 days.  I’ve also included a concise journal on how I felt below. I ate 95% vegan and interesting enough, you will see that I took in a good amount of protein (average 58 grams per day) and a good amount of calcium (average 94 milligrams/day) and I eat on average 98 grams of dietary fiber a day. 98 grams!!!!!!  The recommended daily amount is just 25 grams. How’s that for debunking the protein and calcium myth!? Check out the full report below with totals and averages/day in the last row.

Losing weight the healthy: Week 1 Journal and Food Tracker

Day 1: I slept great. I don’t think I woke up once – well once since Oskar was howling for a few minutes, but then right back to sleep! I was VERY tempted to eat crap after dinner, but I didn’t.

Day 2: This morning I started the day off with a creamy “green” peanut butter & banana protein shake – boy was it tasty. So tasty I wrote the recipe down for you! I also had a hearty grain salad, which I also wrote down. Dang, this eating well thing really keeps me motivated! For dinner I made minestrone soup. I started with a couple of cans (I know, I know) and added in fresh vegetables and more beans. It was tasty. My tracker shows that I ate solely canned soup so the sodium levels are extremely high, but that is not the case ( I was just too lazy/busy to input all the ingredients one by one…).  I ended up getting sick and it started to really kick in today. I wasn’t able to work out other than a fast 3 mile walk around my neighborhood, which was nice.

Day 3: Full-blown sick. I’m pretty sure I have bronchitis, so working out is out of the question until I’m back to normal. That also means I need to take in a lot of vitamin c, fluids and eat as clean as possible! When I don’t feel well, taking care of myself is not always super easy. You will find that today I ate sugary cereal for breakfast. Oh well. It happens! I also ate some chocolate cake and a dairy-free hot cocoa. Well, sometimes you need some hot cocoa…. It’s amazing how you feel (your mood included) affects your eating….

Day 4: Feeling like crap. Didn’t track everything I ate. Trying to rest. Loading up on EmergenC’s… which I didn’t track. I love those things.

Day 5: Staring to feel back to normal today. I’m still going to skip the workout, but am looking forward to a run date I have planned for Sunday. I’m happy with my eating M-F, so tonight we are going to go out! Just because we are going out does not mean I’m going to blow my new, healthier, eating habits. ­čÖé

Day 6: Last day without a workout, eating clean and feeling energized! I’m less bloated and my jeans are starting to feel a bit looser. YAY! Note, my eating is not perfect, it’s about progress and all about balance. I do not believe in deprivation.

Day 7: It’s really sunny and warm in Chicago (50 degrees)! I went for a 3.5 mile run with my friend and I felt fantastic during and after. I started a day with a green smoothie, had some fresh-pressed juice and nuts for a snack and some leftover roasted veggies for lunch. My mind feels more clear and my body feels like it’s starting to get back to normal. My cold is almost completely gone as well. I will say this though, I tried to just have juice for lunch, but that was not going to cut it for me. Changing the way that you eat doesn’t mean you have to diet, go on a cleanse or feel like you are starving. It’s all about balance and tracking your diet helps to see where some “bad habits” may lie – like for me – eating while cooking or prepping. It’s crazy how much I want to do it!!

All in all, I am already sleeping better, my head seems more clear and I’m starting to crave healthy foods and fruit sugars (juices and whole fruits) instead of refined sugar. I’m also catching myself in “mid-reach” before snacking while prepping my meals.  Progress not perfection!

Take a peek at my full nutrition report below and stay tuned for this tasty plant-based pancake recipe which I made us for breakfast on Sunday………….!

vegan whole wheat pancakes by ashley gilday

DATEMEALFOODCaloriesFatCarbohydratesProteinCalcium, CaVitamin CSodium, NaVitamin B-12Iron, FeVitamin A, IUVitamin DTrans FatsCholesterolPotassium, KFiber, total dietary 
2/22/16breakfastapple – Green Fresh, 0.5 serving3000000000000000 
2/22/16breakfastŜth Continent Light Vanilla Soy Milk80602563001101561025003900
2/22/16breakfastBanana, fresh, 0.5 medium (7in. to 7-7/8in. long)5301310910110002112 
2/22/16breakfastNatural Peanut Butter (Dry Roasted Ground Peanuts), 1 tbsp105834006001000001 
2/22/16breakfastkale, raw, 1 cup33172913429062060002991 
2/22/16breakfastSilk, Creamer, 1 Tbsp, 3 serving45330003000000000 
2/22/16lunchAvocados, California (Haas), 0.25 fruit without skin and seeds727411630110002193 
2/22/16lunchRomaine Lettuce (salad), 1 cup, shredded8011222403290001621 
2/22/16lunchTomatoes, red, ripe, raw, year round average, 0.3 plum tomato4010062002000410 
2/22/16lunchChickpeas (garbanzo beans), 0.5 cup1431276483590910002065 
2/22/16lunchExtra Light Olive Oil, 0.25 tbsp3040000000000000 
2/22/16lunchAmaranth Grain, 1/4 cup, 1 serving180331700100000001707 
2/22/16dinnerOreida Baked French Fries (13 fries), 2 serving2407384016500400006204 
2/22/16dinnerGardein Fishless filet (2), 1 serving180101494034006000003 
2/22/16dinnerAnnie’s Naturals Organic Ketchup, 1 Tbsp, 1 serving150300215000000000 
2/22/16dinnerLight Mayonnaise, Spectrum Canola, Eggless, Vegan, 1 tbsp, 14g, 1.5 tbsp53500009800000000 
2/22/16dinnerKale Salad (Vegan Table), 2 cup64016300000000003 
2/22/16dinnerMaraschino cherries, 2 cherry (NLEA serving)1704010000000020 
2/22/16snackBrach’s Strawberry Filled Hard Candy (1 piece), 1.5 serving382100001100000000 
2/22/16snackSilk, Creamer, 1 Tbsp, 3 serving45330003000000000 
2/22/16snackKroger Dry Roasted Peanuts Honey Roasted, 1 oz1501286008002000002 
2/23/16breakfastSoy Milk Plain Light, 1 cup702863001205061030003001 
2/23/16breakfastNatural Peanut Butter (Dry Roasted Ground Peanuts), 1 tbsp105834006001000001 
2/23/16breakfastProtein powder, NutriBiotic Vegan Vanilla, 1 tbsp55021200800000001 
2/23/16breakfastkale, raw, 1 cup33172913429062060002991 
2/23/16lunchKale Salad (Vegan Table), 1.5 cup48012200000000002 
2/23/16lunchOlive Oil, 1.5 1tsp6070000000000000 
2/23/16lunchRomaine Lettuce (salad), 2 inner leaf30001820110000580 
2/23/16lunchChickpeas (garbanzo beans), 0.25 cup711143241790500001033 
2/23/16lunchAmaranth Grain, 1/4 cup, 1 serving180331700100000001707 
2/23/16lunchCroutons, seasoned, 11 cubes13120003400000050 
2/23/16lunchTomatoes, Roma, Fresh, 1 Med, 0.4 serving14030116201800000 
2/23/16lunchGardein Fishless filet (2), 0.5 serving905752017003000002 
2/23/16dinnerLemon Juice ‘Real Lemon’ 100% juice, 3 tsp000000000000000 
2/23/16dinnerGo Veggie Parmesan Flavor Cheese Alternative Lactose Free Grated, 2 tsp151028095001000000 
2/23/16dinnerTossed salad with romaine lettuce, 1.5 cup32072413922091270003593 
2/23/16dinnerCroutons, seasoned, 18 cubes21130005601000080 
2/23/16dinnerExtra Virgin Olive Oil, 1 tbsp120140000000000000 
2/23/16dinnerProgresso Healthy Classics Minestrone Soup, 3 cup369861141241410028810009184 
2/23/16snackCake, chocolate, with chocolate frosting, 0.5 oz522811047020006280 
2/23/16snackKroger Dry Roasted Peanuts Honey Roasted, 2 oz3002416120016004000004 
2/23/16snackPopcorn (Skinny Pop) – 3 3/4Cup (28g), 1.25 cup50351002501000001 
2/24/16breakfastSilk, Creamer, 1 Tbsp, 3 serving45330003000000000 
2/24/16breakfastCoffee Mate Creamer Vanilla Nut, 2 tbsp804100001000000000 
2/24/16breakfastSoy Milk Plain Light, 1 cup702863001205061030003001 
2/24/16breakfastGolden Grahams Cereal, 1.3 cup (1 serving)208243361174654343171700862 
2/24/16breakfastRaisins, 12 raisins19050001010000470 
2/24/16lunchProgresso Healthy Classics Minestrone Soup, 3 cup369861141241410028810009184 
2/24/16lunchCroutons, seasoned, 10 cubes12020003100000050 
2/24/16lunchRed Ripe Tomatoes, 0.6 plum tomato8020063015000830 
2/24/16lunchGo Veggie Parmesan Flavor Cheese Alternative Lactose Free Grated, 2 tsp151028095001000000 
2/24/16lunchPretzels – Rold Gold Cheddar Tiny Twists, 1 oz11012230037000000001 
2/24/16dinnerPotatoes – Pan Fried, 0.6 cup24011203003000000002 
2/24/16dinnerTomatoes, Roma, Fresh, 1 Med, 1 serving351712405022000001 
2/24/16dinnerLa Tortilla Factory, Whole Wheat Low Carb Tortilla, 1 serving50210540210060000207 
2/24/16dinnerBalsamic Vinegar, 1 tbsp802000500000000 
2/24/16dinnerHeinz Organic Ketchup, 1 tbsp200500019000000000 
2/24/16dinnerAmaranth Grain, 1/4 cup, 1 serving180331700100000001707 
2/24/16dinnerTossed salad with romaine lettuce, 2 cup420925186290121690004793 
2/24/16dinnerChickpeas (garbanzo beans), 0.14 cup4008212100030000581 
2/24/16dinnerFeta Cheese, 3 cubic inch135112725056914250045320 
2/24/16snackCake, chocolate, with chocolate frosting, 2 oz20893122018917100241132 
2/24/16snackhot chocolate with soy milk, 1 serving14000000000000000 
2/24/16snackDandies Vegan Marshmallows, 28 gram(s)90022000000000000 
2/25/16breakfastBanana, fresh, 0.6 medium (7in. to 7-7/8in. long)63016101110110002532 
2/25/16breakfastCinnamon, ground, 0.5 tsp301011002000061 
2/25/16breakfastRaisins, 20 raisins31080111010000780 
2/25/16breakfastMaple Syrup, 0.25 tbsp13030000000000100 
2/25/16breakfastSilk, French Vanilla Creamer, 1 Tbsp, 4 serving804120004000000000 
2/25/16breakfastSoy Milk Plain Light, 0.75 cup5326523090385823002251 
2/25/16breakfastOld Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1.3 serving1954357000013000005 
2/25/16lunchSilk, Light Vanilla Soymilk, 1.5 cup105211968151507591545004502 
2/25/16lunchMalt-o-Meal Mini Spooners (frosted shredded wheat cereal, 1 serving), 1.5 cup285268800153813500002709 
2/25/16lunchRaisins, 17 raisins27070001010000660 
2/25/16lunchCinnamon, ground, 0.5 tsp301011002000061 
2/25/16lunchGolden Grahams Cereal, 1.25 cup (1 serving)200242358174484242171700832 
2/25/16snackKroger Dry Roasted Peanuts Honey Roasted, 1.5 oz225181290012003000003 
2/26/16breakfastapple – Green Fresh, 1 serving6000000000000000 
2/26/16breakfastSilk, Light Vanilla Soymilk, 1 cup7027645101005061030003001 
2/26/16breakfastLemon Juice ‘Real Lemon’ 100% juice, 3 tsp000000000000000 
2/26/16breakfastProtein powder, NutriBiotic Vegan Vanilla, 1 tbsp55021200800000001 
2/26/16breakfastBanana, fresh, 0.6 medium (7in. to 7-7/8in. long)63016101110110002532 
2/26/16breakfastBlueberries, frozen (unsweetened), 1 cup, unthawed791191162021000844 
2/26/16lunchOnions, raw, 3 slice, thin10020131000000420 
2/26/16lunchCanned Tomatoes, 0.25 cup1002029770310001131 
2/26/16lunchRed Ripe Tomatoes, 3 slice, medium (1/4in. thick)1303101050270001331 
2/26/16lunchMiniature Reeses Peanut Butter Cup (1 piece), 1 serving362410022000000241 
2/26/16lunchAmys Texas Veggie Burger – per patty, 2 serving24052824847000203000006 
2/26/16lunchKroger Dry Roasted Peanuts Honey Roasted, 2 oz3002416120016004000004 
2/26/16lunchHeinz Organic Ketchup, 1 tbsp200500019000000000 
2/26/16dinnershumai, shrimp (japanese dumpling) svg=1 shumai, 3 serving723730016800000100 
2/26/16dinnerDrunken noodle with vegetables and tofu (estimated), 1 serving3721552111218420060184900006 
2/26/16dinnerSoy Sauce, 1 tbsp801100902020000350 
2/26/16dinnerAsian Vegetable Soup, 1 cup50254006560000003151 
2/26/16dinnerMalbec (red Wine), 7 oz16800000000000000 
2/27/16breakfastWhole Wheat Pancakes, 2 pancake (6in. dia)53717762265214761245120007207 
2/27/16breakfastSilk, French Vanilla Creamer, 1 Tbsp, 4 serving804120004000000000 
2/27/16lunchSugar In The Raw packet, Natural Cane Turbinado Sugar, 2 serving40010000000000000 
2/27/16lunchFrench Fries (french fried potatoes), 12 strips12051920101600400002512 
2/27/16lunchApples, fresh with skin, 1 large (3-1/4in. dia) (approx 2 per lb)110029122000220002275 
2/27/16dinnerChickpeas (garbanzo beans), 0.3 cup861164252150500001243 
2/27/16dinnerBroccoli, cooked, 6 spear (about 5in. long)78116592409108880006507 
2/27/16dinnerCarrots, cooked, 6 carrot970232817160059500006498 
2/27/16dinnerCauliflower, cooked, 7 flowerets29152293190200001793 
2/27/16dinnerMalbec (red Wine), 7 oz16800000000000000 
2/27/16dinnerCauliflower ”Mashed Potatoes”, 1.5 serving10069461228515500165104 
2/27/16dinnerExtra Virgin Olive Oil, 2 tbsp240280000000000000 
2/27/16dinnerAmaranth Grain, 1/4 cup, 1 serving180331700100000001707 
2/27/16snackPopcorn (Skinny Pop) – 3 3/4Cup (28g), 3 cup1208122006003000002 
  Totals1030442713293495621585157385245782213202259212715585 
  Average per day1,7177122258942642623879636934415211998 
    CaloriesFatCarbsProteinCalciumSodiumVit B-12IronVit A      Fiber 
Report generated by SparkPeople at 3/1/2016 11:41:13 AM EST.               
www.SparkPeople.com                 

 

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