Jornal de farmerblue, 17 abr 14

My diet is from my experience doing weight watchers and some bits of advice from here and there.

(weight watchers i cant afford the foods so cant really do that one)
for those who dont know (back when i did it) concept was low fat/low calories and high fiber.


My diet:
count calories
no wheat (this is the hardest part)
avoid almost all sugars (not counting natural sugars in fruits)

that is about it.

certain things i keep in mind
drink lots of water, keeps me full and hydrated (i love water)
eat fruits in morning (maybe lunch)
veggies at night (lunch and dinner)
to get grains in diet since no wheat i stick with oatmeal (no butter or sugar) and brown rice occassionally for dinner. (but keep it a small portion)

typical breakfast egg whites (occassionally add 1 yolk for the extra vitamins) and oatmeal. (sometimes homemade fruit smoothie banana strawberries, oj and blueberries)

lunch used to veggies (brocoli, cauliflower carrots), drizzle of olive oil and a meat(tuna or smoked/polish sausage)

dinner usually same as lunch depending on how many calories i have left, i may have larger portion of veggies.

snacks i sometimes have:
cucumber with salt
cashews, sunflower seeds, baby dill pickles(best since 0 calories), apple (to curb sugar cravings)

new addition going to try is allow myself a 97% fat free, no sugar added ice cream sandwich after dinner (provided have calories left and want a treat)

site recommends 2600 calories for me (think is way too much) so i am setting at 1400 and will go from here as adjustments needed. (i know should never go below 1200 so dont go in starvation mode)

***My normal morning suppliments.

Vitamin C
Selenium
B12
Iodine (special oral type)

also have a perscription
Omeprazole for over active stomach acids.

and

Keybiotics (new dietary pill for good flora)

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1398 kcal

Líp: 32,40g | Prot: 85,88g | Carbs : 208,51g.   Pequeno Almoço: Nature's Nectar 100% Pure Orange Juice, Strawberries, Blueberries, Giant Food Bananas (Large), Cooked Egg White. Almoço: Cucumber (Peeled), Raybern New York Deli Style Chicken Bacon Ranch. Jantar: Cooked Carrots (Fat Not Added in Cooking), Cooked Cauliflower (from Fresh), Cooked Broccoli (Fat Not Added in Cooking), StarKist Foods Chunk Light Tuna in Water (Can). Snacks/Outros: Great Value No Sugar Added Vanilla Ice Cream Sandwiches, Water (Bottled). mais...

3137 kcal

Exercício: Caminhar (Lento) - 3/kph - 15 minutos, Jardinagem - 30 minutos, Descansar - 15 horas e 15 minutos, Dormir - 8 horas. mais...