Rugged Elegant Living: JCK Food Diary

Rugged Elegant Living: > for the body > Jennifer Carolyn King's Food Diary > Day Three

JCK's Five-Week Food Diary - Fall 2002

Day Three

5:30 a.m. My body woke up hungry and looking forward to that 1/2 a Zone bar.

Having been up for 11 p.m. and 1 a.m. blood checks for my two diabetic kids, it was a miracle I got out of bed at 5:30. Thank God Teresa isn't an intense drill sergeant. I needed that walk and talk with Kim this morning more than pumping it out around the track with no energy left for the upper body weight work-out.

6-7:00 a.m. Drank a 12 oz. bottle of water. while walking and lifting
weights.

8:30 a.m. Breakfast: 1 cup of slow-cooked Quaker Oats oatmeal, 1/2 cup of milk, 1/2 t of brown sugar. 1 hardboiled egg white for protein. 1 glass of water.

11:30 a.m. Snack/Lunch: 3/4 cup plain yogurt mixed with 1/4 cup vanilla yogurt (both low-fat), a pinch of almond slices and 1 handful of green grapes. 1 glass of water. Craving turkey but don't have any in the house.

1:30 p.m. Snack: 4 Hershey kiss-size pieces of chocolate from Holland, and a tall glass of Diet Pepsi (cuz I'm a rebel-at-heart)

3:30 p.m. Lunch/Snack: A few hours late, but I got my fresh Turkey slices (2 oz.) plus a couple of macadamia nuts, a slice of bread, and 3 bites (around a 1/4 cup) of cottage cheese w/chives.

7:00 p.m. Dinner: Henry's Chicken Fettucini (from Molly Stone's. It's not frozen, and it's a perfect Zone meal for three, or three meals for one) plus one serving of mandarin oranges, a glass of wine (Clos LaChance, Santa Cruz Mts., 1999 Chardonnay), and two glasses of water.

9:00 p.m. Drank a 12 oz. bottle of water while watching the Bachelor (am I bad, or what?!)

10:00 p.m. Evening Snack: 1/4 cup plain yogurt with 1/4 cup vanilla yogurt, and a pinc of sliced almonds.

Tim's Comments

Day Three

Pre-Workout Snack

1/2 of a ZonePerfect bar is a perfect way to start the day. I'd also recommend some water to start the day, as your body tends to be dehydrated after sleeping for a long time.

Breakfast

Old Fashioned Quaker oatmeal is a great source of slow-acting carbohydrates, but make sure to stay away from the 1-Minute or instant oatmeals, as they are more refined and, as such, they are fast-acting carbohydrates.

In terms of portions, the oatmeal with milk and sugar provides the right amount of carbohydrates. Unfortunately, one egg white isn't nearly enough protein. As a modification, I'd recommend two egg whites and three ounces of sliced turkey.

Snack/Lunch

The yogurt mix with grapes and almond slices is great as yogurt, especially low-fat plain yogurt, is a great choice. Watch out, however, for flavored yogurt -- vanilla, fruit, etc. -- because it is high in carbs. It's much better to add fresh fruit to plain, low-fat yogurt. Jennifer's instinct to add turkey is right on, as her snack is low in protein.

Lunch/Snack

This meal is on target.

Dinner

Once again, the Henry's Chicken Fettucini with one glass of wine is a great choice.

Evening Snack

Your body needs nourishment at night, so this is a great way to end the day.

Overall Comments

A pretty good day except for being a little light on protein, but this is easily remedied. I'm not worried about the chocolates because the rest of her day was fine.

(By the way, the Bachelor blew it by choosing Brooke instead of Gwen.)

JCK's Five-Week Food Diary - Fall 2002 Day Three 5:30 a.m. My body woke up hungry and looking forward to that 1/2 a Zone bar. Having been up for 11 p.m. and 1 a.m. blood checks for my two diabetic kids, it was a miracle I got out of bed at 5:30. Thank God Teresa isn't an intense drill sergeant. I needed that walk and talk with Kim this morning more than pumping it out around the track with no energy left for the upper body weight work-out. 6-7:00 a.m. Drank a 12 oz. bottle of water. while walking and lifting weights. 8:30 a.m. Breakfast: 1 cup of slow-cooked Quaker Oats oatmeal, 1/2 cup of milk, 1/2 t of brown sugar. 1 hardboiled egg white for protein. 1 glass of water. 11:30 a.m. Snack/Lunch: 3/4 cup plain yogurt mixed with 1/4 cup vanilla yogurt (both low-fat), a pinch of almond slices and 1 handful of green grapes. 1 glass of water. Craving turkey but don't have any in the house. 1:30 p.m. Snack: 4 Hershey kiss-size pieces of chocolate from Holland, and a tall glass of Diet Pepsi (cuz I'm a rebel-at-heart) 3:30 p.m. Lunch/Snack: A few hours late, but I got my fresh Turkey slices (2 oz.) plus a couple of macadamia nuts, a slice of bread, and 3 bites (around a 1/4 cup) of cottage cheese w/chives. 7:00 p.m. Dinner: Henry's Chicken Fettucini (from Molly Stone's. It's not frozen, and it's a perfect Zone meal for three, or three meals for one) plus one serving of mandarin oranges, a glass of wine (Clos LaChance, Santa Cruz Mts., 1999 Chardonnay), and two glasses of water. 9:00 p.m. Drank a 12 oz. bottle of water while watching the Bachelor (am I bad, or what?!) 10:00 p.m. Evening Snack: 1/4 cup plain yogurt with 1/4 cup vanilla yogurt, and a pinc of sliced almonds.		Tim's Comments Day Three Pre-Workout Snack 1/2 of a ZonePerfect bar is a perfect way to start the day. I'd also recommend some water to start the day, as your body tends to be dehydrated after sleeping for a long time. Breakfast Old Fashioned Quaker oatmeal is a great source of slow-acting carbohydrates, but make sure to stay away from the 1-Minute or instant oatmeals, as they are more refined and, as such, they are fast-acting carbohydrates. In terms of portions, the oatmeal with milk and sugar provides the right amount of carbohydrates. Unfortunately, one egg white isn't nearly enough protein. As a modification, I'd recommend two egg whites and three ounces of sliced turkey. Snack/Lunch The yogurt mix with grapes and almond slices is great as yogurt, especially low-fat plain yogurt, is a great choice. Watch out, however, for flavored yogurt -- vanilla, fruit, etc. -- because it is high in carbs. It's much better to add fresh fruit to plain, low-fat yogurt. Jennifer's instinct to add turkey is right on, as her snack is low in protein. Lunch/Snack This meal is on target. Dinner Once again, the Henry's Chicken Fettucini with one glass of wine is a great choice. Evening Snack Your body needs nourishment at night, so this is a great way to end the day. Overall Comments A pretty good day except for being a little light on protein, but this is easily remedied. I'm not worried about the chocolates because the rest of her day was fine. (By the way, the Bachelor blew it by choosing Brooke instead of Gwen.)

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