Draglist's Journal, 30 Oct 14

Another 600 calorie workday led to a 207.6 pre-dinner weigh in. Ate a delicious and filling dinner with salmon, a massive salad, and some 'healthy ice cream' (with a whole bag of spinach hidden in it). Actually ended up at 1342 calories, so I have up to 1500 to eat tomorrow and still end the month at a 1900 per day average.

Update: Did an hour on the treadmill tonight but at only 3.5 mph to work the kinks out of the foot. That burned a few hundred extra calories.

Here are the 10/30/14 Tanita numbers (pre-dinner, pre-workout):

Weight - 207.6
Goal Weight (10% BF) - 194.9 (about 4.9 pounds of extra water)
Total body fat % - 15.5
Total body fat lbs. - 32.2
Total body water % - 61.4
Visceral fat rating - 9
Muscle mass lbs. - 166.8
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4100 (RDI 2303)
Metabolic age - 22

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 65 fat, 65 carbs, 190 protein, 38-48 fiber, <2300 sodium, 1605 cals (1605 on weekdays; 1900 per day after adding in the weekends)
Today ate: 54 fat, 115 carbs, 124 protein, 47 fiber, 2121 sodium, 1349 cals (3069 used, 1720 deficit)
Running avg: 75 fat, 159 carbs, 133 protein, 1913 cals (2700 used, 787 deficit)
94.2 kg Lost so far: 53.3 kg.    Still to go: 1.2 kg.    Diet followed: 100%.

View Diet Calendar, 30 October 2014:
1349 kcal Fat: 53.92g | Prot: 123.80g | Carbs: 115.24g.   Lunch: Quest Double Chocolate Chunk, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Blue Diamond Whole Natural Almonds 100 Calorie Packs. Dinner: Baked or Broiled Salmon, Celsius Peach Mango Green Tea, Lettuce, Tomatoes, Onions, Bolthouse Farms Cilantro Avocado Dressing, Panera panera bread Poppy seed dressing. Snacks/Other: One A Day Men's Health Formula Multivitamin Supplement, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Baby Spinach, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Unsweetened Mixed Berries. more...
3069 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 3.8 kg a Week

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Comments 
My curiosity is piqued. How do you hide a whole bag of spinach in ice cream? 
30 Oct 14 by member: ChrisComedy
One cup almond milk, two cups of frozen berries, a scoop of protein powder, and six cups of baby spinach. Place in blender and crank it up! I have a Ninja that really works great. It came out like a smooth berry sorbet. You cannot tell the spinach is in there. I often use kale, too. 
30 Oct 14 by member: Draglist
Thanks! Sounds tasty. 
30 Oct 14 by member: ChrisComedy
How much spinach Ice Cream does this make. Do you eat it as a meal or freeze it for later? Do you know how many calories you get in a cup of this delight? J 
30 Oct 14 by member: JovialJ
Hi Jovial! It makes a good quart. Being a glutton, I eat it all myself. I suppose you could freeze it for later but I've never tried. I don't know if it would retain its consistency, etc. The almond milk is 30 cals, the fruit is 70 calories a cup, the protein is 130 calories per scoop, and the spinach is 40 calories for six cups (you don't need that much). So a quart of the stuff ends up being about 340 calories. 
30 Oct 14 by member: Draglist
Bill's ice cream is 341 calories, according to his food log. It is healthy, without all the unnatural ingredients you find in store bought ice cream. That would be too many sugars for me to eat, unless I made it into three servings and froze two of them for other days.  
30 Oct 14 by member: Deb_N
I should have refreshed the page to see that Bill already answered. ;) 
30 Oct 14 by member: Deb_N
Thanks, Deb! I went and looked again and here are the nutrition numbers: 407 sodium, 3.70 grams fat, 40.53 grams carbs, 14.0 grams fiber, 38.15 grams protein and 341 calories. If you use frozen strawberries instead of the mixed berries, you can save 40 calories and some of the carbs. There are other protein powders that are only 100 calories per scoop, too. Do that and cut the greens in half and you can do a quart for 250 calories.  
30 Oct 14 by member: Draglist
Love those numbers. :) 
30 Oct 14 by member: Deb_N
Good job on the numbers! 
31 Oct 14 by member: kattay
Mmm still have to try your "ice cream". I'd probably use kale as my little store always has huge bunches, they fill an entire plastic grocery bag, yesterday they were $1.19 a bunch. Lots of nutrients for a good price.  
31 Oct 14 by member: wholefoodnut
Absolutely, wholefoodnut! A fun way to get those leafy greens! Thanks, Deb and Kattay! 
31 Oct 14 by member: Draglist
Have to put some frozen berries on my grocery list. Trying a new natural foods supermarket this week.  
01 Nov 14 by member: wholefoodnut
One thing I haven't tried is buying some fresh and then freezing them myself. That would be interesting. 
03 Nov 14 by member: Draglist
Raspberries freeze beautifully. I picked mine last summer and froze them on cookie sheets then put them in containers. I'm almost out though. M 
03 Nov 14 by member: wholefoodnut
Great. Will check that out! 
03 Nov 14 by member: Draglist

     
 

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