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

DATE MEAL FOOD Calories Fat Carbohydrates Protein Calcium, Ca Vitamin C Sodium, Na Vitamin B-12 Iron, Fe Vitamin A, IU Vitamin D Trans Fats Cholesterol Potassium, K Fiber, total dietary  
2/22/16 breakfast apple – Green Fresh, 0.5 serving 30 0 0 0 0 0 0 0 0 0 0 0 0 0 0  
2/22/16 breakfast Ŝth Continent Light Vanilla Soy Milk 80 60 2 5 6 30 0 110 15 6 10 25 0 0 390 0
2/22/16 breakfast Banana, fresh, 0.5 medium (7in. to 7-7/8in. long) 53 0 13 1 0 9 1 0 1 1 0 0 0 211 2  
2/22/16 breakfast Natural Peanut Butter (Dry Roasted Ground Peanuts), 1 tbsp 105 8 3 4 0 0 60 0 1 0 0 0 0 0 1  
2/22/16 breakfast kale, raw, 1 cup 33 1 7 2 9 134 29 0 6 206 0 0 0 299 1  
2/22/16 breakfast Silk, Creamer, 1 Tbsp, 3 serving 45 3 3 0 0 0 30 0 0 0 0 0 0 0 0  
2/22/16 lunch Avocados, California (Haas), 0.25 fruit without skin and seeds 72 7 4 1 1 6 3 0 1 1 0 0 0 219 3  
2/22/16 lunch Romaine Lettuce (salad), 1 cup, shredded 8 0 1 1 2 22 4 0 3 29 0 0 0 162 1  
2/22/16 lunch Tomatoes, red, ripe, raw, year round average, 0.3 plum tomato 4 0 1 0 0 6 2 0 0 2 0 0 0 41 0  
2/22/16 lunch Chickpeas (garbanzo beans), 0.5 cup 143 1 27 6 4 8 359 0 9 1 0 0 0 206 5  
2/22/16 lunch Extra Light Olive Oil, 0.25 tbsp 30 4 0 0 0 0 0 0 0 0 0 0 0 0 0  
2/22/16 lunch Amaranth Grain, 1/4 cup, 1 serving 180 3 31 7 0 0 10 0 0 0 0 0 0 170 7  
2/22/16 dinner Oreida Baked French Fries (13 fries), 2 serving 240 7 38 4 0 16 50 0 4 0 0 0 0 620 4  
2/22/16 dinner Gardein Fishless filet (2), 1 serving 180 10 14 9 4 0 340 0 6 0 0 0 0 0 3  
2/22/16 dinner Annie’s Naturals Organic Ketchup, 1 Tbsp, 1 serving 15 0 3 0 0 2 150 0 0 0 0 0 0 0 0  
2/22/16 dinner Light Mayonnaise, Spectrum Canola, Eggless, Vegan, 1 tbsp, 14g, 1.5 tbsp 53 5 0 0 0 0 98 0 0 0 0 0 0 0 0  
2/22/16 dinner Kale Salad (Vegan Table), 2 cup 64 0 16 3 0 0 0 0 0 0 0 0 0 0 3  
2/22/16 dinner Maraschino cherries, 2 cherry (NLEA serving) 17 0 4 0 1 0 0 0 0 0 0 0 0 2 0  
2/22/16 snack Brach’s Strawberry Filled Hard Candy (1 piece), 1.5 serving 38 2 10 0 0 0 11 0 0 0 0 0 0 0 0  
2/22/16 snack Silk, Creamer, 1 Tbsp, 3 serving 45 3 3 0 0 0 30 0 0 0 0 0 0 0 0  
2/22/16 snack Kroger Dry Roasted Peanuts Honey Roasted, 1 oz 150 12 8 6 0 0 80 0 2 0 0 0 0 0 2  
2/23/16 breakfast Soy Milk Plain Light, 1 cup 70 2 8 6 30 0 120 50 6 10 30 0 0 300 1  
2/23/16 breakfast Natural Peanut Butter (Dry Roasted Ground Peanuts), 1 tbsp 105 8 3 4 0 0 60 0 1 0 0 0 0 0 1  
2/23/16 breakfast Protein powder, NutriBiotic Vegan Vanilla, 1 tbsp 55 0 2 12 0 0 8 0 0 0 0 0 0 0 1  
2/23/16 breakfast kale, raw, 1 cup 33 1 7 2 9 134 29 0 6 206 0 0 0 299 1  
2/23/16 lunch Kale Salad (Vegan Table), 1.5 cup 48 0 12 2 0 0 0 0 0 0 0 0 0 0 2  
2/23/16 lunch Olive Oil, 1.5 1tsp 60 7 0 0 0 0 0 0 0 0 0 0 0 0 0  
2/23/16 lunch Romaine Lettuce (salad), 2 inner leaf 3 0 0 0 1 8 2 0 1 10 0 0 0 58 0  
2/23/16 lunch Chickpeas (garbanzo beans), 0.25 cup 71 1 14 3 2 4 179 0 5 0 0 0 0 103 3  
2/23/16 lunch Amaranth Grain, 1/4 cup, 1 serving 180 3 31 7 0 0 10 0 0 0 0 0 0 170 7  
2/23/16 lunch Croutons, seasoned, 11 cubes 13 1 2 0 0 0 34 0 0 0 0 0 0 5 0  
2/23/16 lunch Tomatoes, Roma, Fresh, 1 Med, 0.4 serving 14 0 3 0 1 16 2 0 1 8 0 0 0 0 0  
2/23/16 lunch Gardein Fishless filet (2), 0.5 serving 90 5 7 5 2 0 170 0 3 0 0 0 0 0 2  
2/23/16 dinner Lemon Juice ‘Real Lemon’ 100% juice, 3 tsp 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0  
2/23/16 dinner Go Veggie Parmesan Flavor Cheese Alternative Lactose Free Grated, 2 tsp 15 1 0 2 8 0 95 0 0 10 0 0 0 0 0  
2/23/16 dinner Tossed salad with romaine lettuce, 1.5 cup 32 0 7 2 4 139 22 0 9 127 0 0 0 359 3  
2/23/16 dinner Croutons, seasoned, 18 cubes 21 1 3 0 0 0 56 0 1 0 0 0 0 8 0  
2/23/16 dinner Extra Virgin Olive Oil, 1 tbsp 120 14 0 0 0 0 0 0 0 0 0 0 0 0 0  
2/23/16 dinner Progresso Healthy Classics Minestrone Soup, 3 cup 369 8 61 14 12 4 1410 0 28 81 0 0 0 918 4  
2/23/16 snack Cake, chocolate, with chocolate frosting, 0.5 oz 52 2 8 1 1 0 47 0 2 0 0 0 6 28 0  
2/23/16 snack Kroger Dry Roasted Peanuts Honey Roasted, 2 oz 300 24 16 12 0 0 160 0 4 0 0 0 0 0 4  
2/23/16 snack Popcorn (Skinny Pop) – 3 3/4Cup (28g), 1.25 cup 50 3 5 1 0 0 25 0 1 0 0 0 0 0 1  
2/24/16 breakfast Silk, Creamer, 1 Tbsp, 3 serving 45 3 3 0 0 0 30 0 0 0 0 0 0 0 0  
2/24/16 breakfast Coffee Mate Creamer Vanilla Nut, 2 tbsp 80 4 10 0 0 0 10 0 0 0 0 0 0 0 0  
2/24/16 breakfast Soy Milk Plain Light, 1 cup 70 2 8 6 30 0 120 50 6 10 30 0 0 300 1  
2/24/16 breakfast Golden Grahams Cereal, 1.3 cup (1 serving) 208 2 43 3 61 17 465 43 43 17 17 0 0 86 2  
2/24/16 breakfast Raisins, 12 raisins 19 0 5 0 0 0 1 0 1 0 0 0 0 47 0  
2/24/16 lunch Progresso Healthy Classics Minestrone Soup, 3 cup 369 8 61 14 12 4 1410 0 28 81 0 0 0 918 4  
2/24/16 lunch Croutons, seasoned, 10 cubes 12 0 2 0 0 0 31 0 0 0 0 0 0 5 0  
2/24/16 lunch Red Ripe Tomatoes, 0.6 plum tomato 8 0 2 0 0 6 3 0 1 5 0 0 0 83 0  
2/24/16 lunch Go Veggie Parmesan Flavor Cheese Alternative Lactose Free Grated, 2 tsp 15 1 0 2 8 0 95 0 0 10 0 0 0 0 0  
2/24/16 lunch Pretzels – Rold Gold Cheddar Tiny Twists, 1 oz 110 1 22 3 0 0 370 0 0 0 0 0 0 0 1  
2/24/16 dinner Potatoes – Pan Fried, 0.6 cup 240 11 20 3 0 0 30 0 0 0 0 0 0 0 2  
2/24/16 dinner Tomatoes, Roma, Fresh, 1 Med, 1 serving 35 1 7 1 2 40 5 0 2 20 0 0 0 0 1  
2/24/16 dinner La Tortilla Factory, Whole Wheat Low Carb Tortilla, 1 serving 50 2 10 5 4 0 210 0 6 0 0 0 0 20 7  
2/24/16 dinner Balsamic Vinegar, 1 tbsp 8 0 2 0 0 0 5 0 0 0 0 0 0 0 0  
2/24/16 dinner Heinz Organic Ketchup, 1 tbsp 20 0 5 0 0 0 190 0 0 0 0 0 0 0 0  
2/24/16 dinner Amaranth Grain, 1/4 cup, 1 serving 180 3 31 7 0 0 10 0 0 0 0 0 0 170 7  
2/24/16 dinner Tossed salad with romaine lettuce, 2 cup 42 0 9 2 5 186 29 0 12 169 0 0 0 479 3  
2/24/16 dinner Chickpeas (garbanzo beans), 0.14 cup 40 0 8 2 1 2 100 0 3 0 0 0 0 58 1  
2/24/16 dinner Feta Cheese, 3 cubic inch 135 11 2 7 25 0 569 14 2 5 0 0 45 32 0  
2/24/16 snack Cake, chocolate, with chocolate frosting, 2 oz 208 9 31 2 2 0 189 1 7 1 0 0 24 113 2  
2/24/16 snack hot chocolate with soy milk, 1 serving 140 0 0 0 0 0 0 0 0 0 0 0 0 0 0  
2/24/16 snack Dandies Vegan Marshmallows, 28 gram(s) 90 0 22 0 0 0 0 0 0 0 0 0 0 0 0  
2/25/16 breakfast Banana, fresh, 0.6 medium (7in. to 7-7/8in. long) 63 0 16 1 0 11 1 0 1 1 0 0 0 253 2  
2/25/16 breakfast Cinnamon, ground, 0.5 tsp 3 0 1 0 1 1 0 0 2 0 0 0 0 6 1  
2/25/16 breakfast Raisins, 20 raisins 31 0 8 0 1 1 1 0 1 0 0 0 0 78 0  
2/25/16 breakfast Maple Syrup, 0.25 tbsp 13 0 3 0 0 0 0 0 0 0 0 0 0 10 0  
2/25/16 breakfast Silk, French Vanilla Creamer, 1 Tbsp, 4 serving 80 4 12 0 0 0 40 0 0 0 0 0 0 0 0  
2/25/16 breakfast Soy Milk Plain Light, 0.75 cup 53 2 6 5 23 0 90 38 5 8 23 0 0 225 1  
2/25/16 breakfast Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1.3 serving 195 4 35 7 0 0 0 0 13 0 0 0 0 0 5  
2/25/16 lunch Silk, Light Vanilla Soymilk, 1.5 cup 105 2 11 9 68 15 150 75 9 15 45 0 0 450 2  
2/25/16 lunch Malt-o-Meal Mini Spooners (frosted shredded wheat cereal, 1 serving), 1.5 cup 285 2 68 8 0 0 15 38 135 0 0 0 0 270 9  
2/25/16 lunch Raisins, 17 raisins 27 0 7 0 0 0 1 0 1 0 0 0 0 66 0  
2/25/16 lunch Cinnamon, ground, 0.5 tsp 3 0 1 0 1 1 0 0 2 0 0 0 0 6 1  
2/25/16 lunch Golden Grahams Cereal, 1.25 cup (1 serving) 200 2 42 3 58 17 448 42 42 17 17 0 0 83 2  
2/25/16 snack Kroger Dry Roasted Peanuts Honey Roasted, 1.5 oz 225 18 12 9 0 0 120 0 3 0 0 0 0 0 3  
2/26/16 breakfast apple – Green Fresh, 1 serving 60 0 0 0 0 0 0 0 0 0 0 0 0 0 0  
2/26/16 breakfast Silk, Light Vanilla Soymilk, 1 cup 70 2 7 6 45 10 100 50 6 10 30 0 0 300 1  
2/26/16 breakfast Lemon Juice ‘Real Lemon’ 100% juice, 3 tsp 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0  
2/26/16 breakfast Protein powder, NutriBiotic Vegan Vanilla, 1 tbsp 55 0 2 12 0 0 8 0 0 0 0 0 0 0 1  
2/26/16 breakfast Banana, fresh, 0.6 medium (7in. to 7-7/8in. long) 63 0 16 1 0 11 1 0 1 1 0 0 0 253 2  
2/26/16 breakfast Blueberries, frozen (unsweetened), 1 cup, unthawed 79 1 19 1 1 6 2 0 2 1 0 0 0 84 4  
2/26/16 lunch Onions, raw, 3 slice, thin 10 0 2 0 1 3 1 0 0 0 0 0 0 42 0  
2/26/16 lunch Canned Tomatoes, 0.25 cup 10 0 2 0 2 9 77 0 3 1 0 0 0 113 1  
2/26/16 lunch Red Ripe Tomatoes, 3 slice, medium (1/4in. thick) 13 0 3 1 0 10 5 0 2 7 0 0 0 133 1  
2/26/16 lunch Miniature Reeses Peanut Butter Cup (1 piece), 1 serving 36 2 4 1 0 0 22 0 0 0 0 0 0 24 1  
2/26/16 lunch Amys Texas Veggie Burger – per patty, 2 serving 240 5 28 24 8 4 700 0 20 30 0 0 0 0 6  
2/26/16 lunch Kroger Dry Roasted Peanuts Honey Roasted, 2 oz 300 24 16 12 0 0 160 0 4 0 0 0 0 0 4  
2/26/16 lunch Heinz Organic Ketchup, 1 tbsp 20 0 5 0 0 0 190 0 0 0 0 0 0 0 0  
2/26/16 dinner shumai, shrimp (japanese dumpling) svg=1 shumai, 3 serving 72 3 7 3 0 0 168 0 0 0 0 0 1 0 0  
2/26/16 dinner Drunken noodle with vegetables and tofu (estimated), 1 serving 372 15 52 11 12 184 2006 0 18 49 0 0 0 0 6  
2/26/16 dinner Soy Sauce, 1 tbsp 8 0 1 1 0 0 902 0 2 0 0 0 0 35 0  
2/26/16 dinner Asian Vegetable Soup, 1 cup 50 2 5 4 0 0 656 0 0 0 0 0 0 315 1  
2/26/16 dinner Malbec (red Wine), 7 oz 168 0 0 0 0 0 0 0 0 0 0 0 0 0 0  
2/27/16 breakfast Whole Wheat Pancakes, 2 pancake (6in. dia) 537 17 76 22 65 2 1476 12 45 12 0 0 0 720 7  
2/27/16 breakfast Silk, French Vanilla Creamer, 1 Tbsp, 4 serving 80 4 12 0 0 0 40 0 0 0 0 0 0 0 0  
2/27/16 lunch Sugar In The Raw packet, Natural Cane Turbinado Sugar, 2 serving 40 0 10 0 0 0 0 0 0 0 0 0 0 0 0  
2/27/16 lunch French Fries (french fried potatoes), 12 strips 120 5 19 2 0 10 160 0 4 0 0 0 0 251 2  
2/27/16 lunch Apples, fresh with skin, 1 large (3-1/4in. dia) (approx 2 per lb) 110 0 29 1 2 20 0 0 2 2 0 0 0 227 5  
2/27/16 dinner Chickpeas (garbanzo beans), 0.3 cup 86 1 16 4 2 5 215 0 5 0 0 0 0 124 3  
2/27/16 dinner Broccoli, cooked, 6 spear (about 5in. long) 78 1 16 5 9 240 91 0 8 88 0 0 0 650 7  
2/27/16 dinner Carrots, cooked, 6 carrot 97 0 23 2 8 17 160 0 5 950 0 0 0 649 8  
2/27/16 dinner Cauliflower, cooked, 7 flowerets 29 1 5 2 2 93 19 0 2 0 0 0 0 179 3  
2/27/16 dinner Malbec (red Wine), 7 oz 168 0 0 0 0 0 0 0 0 0 0 0 0 0 0  
2/27/16 dinner Cauliflower ”Mashed Potatoes”, 1.5 serving 100 6 9 4 6 122 85 1 5 5 0 0 16 510 4  
2/27/16 dinner Extra Virgin Olive Oil, 2 tbsp 240 28 0 0 0 0 0 0 0 0 0 0 0 0 0  
2/27/16 dinner Amaranth Grain, 1/4 cup, 1 serving 180 3 31 7 0 0 10 0 0 0 0 0 0 170 7  
2/27/16 snack Popcorn (Skinny Pop) – 3 3/4Cup (28g), 3 cup 120 8 12 2 0 0 60 0 3 0 0 0 0 0 2  
    Totals 10304 427 1329 349 562 1585 15738 524 578 2213 202 25 92 12715 585  
    Average per day 1,717 71 222 58 94 264 2623 87 96 369 34 4 15 2119 98  
       Calories Fat Carbs Protein Calcium Sodium Vit B-12 Iron Vit A            Fiber  
Report generated by SparkPeople at 3/1/2016 11:41:13 AM EST.                              
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