Wednesday May 6th
- Snack - Cantaloupe (1/2 cup)
- 4 mile jog
- Breakfast - Mango smoothie
- Lunch - Hummus (2 - 3 tbsp) with snow peas; Salad with romaine, red bell pepper, carrot, and sun-dried tomato-feta vinaigrette; Dijon-cilantro tuna salad sandwich on whole wheat toast
- Snack - Iced latte with skim milk, a splash of 1/2&1/2, and 1 packet of sugar
- Teach dance from 3:30 - 4:30 and 8:00 - 9:00 pm
- Dinner - Black bean soup with 2% cheddar and 0% FAGE
- Dessert - Apple
I had a little snack before my run. I don't like running with food in my stomach, but I was hungry and needed something to keep my stomach from growling. After my run, a smoothie sounded so good. I blended together: 1 mango, 2 heaping tbsp Greek/vanilla yogurt, 1/3 cup cottage cheese, 1/3 cup skim milk, 1 tbsp sugar, and enough ice cubes to thicken it up...maybe a cup? You probably think I'm crazy, and maybe I am, but I like the cottage cheese in it for 3 reasons...taste (it makes it a little tangy), texture (it thickens the smoothie and makes it creamy), and protein (without it there would only be a little protein from the milk and yogurt).
I only have smoothies for breakfast when I know lunch isn't too far away...less than 3 hours. They are very filling at first, but not for very long. I find that liquid calories don't have a very good satiety factor.
I had a little tuna salad leftover, but not enough to top a salad with...so I made a small sandwich and had a salad on the side. I snacked on the hummus and snow peas while I was making lunch.
After teaching dance from 3:30 - 4:30, I needed a little pick-me-up. Coffee with my CC's gift card! I love not paying for coffee. In the warm months, my standard is a grande iced latte with skim milk. I add 1 packet of sugar and a splash of 1/2&1/2 (maybe 2 tbsp) - this adds about 50 calories to the 90 calories in my original order, and I'm okay with that. I've learned to like coffee without all of the sugar. I used to add 2 packets of Splenda or sugar-free vanilla syrup. But when I made the decision not to use artificial sweeteners, I had to change my taste-buds. I couldn't add spoonfuls of sugar to get the same sweetness I was used to...to many calories!
Dinner was from the freezer. Whenever I make soup I always freeze half for a night when I don't have time to or feel like cooking. The black bean soup has a Mexican flavor, so cheese and sour cream were the 2 toppings I automatically thought of, but I used 0% Greek yogurt for the sour cream...I think it tastes just like sour cream (that's probably why I can't eat it plain!).
I try not to have a real dessert every night...meaning no added sugar. That's the way things where when I was growing up too. My mom would cut up an apple for us if we wanted something sweet. Some nights we would have a planned dessert with dinner, such as a frozen fruit pie (a la mode, of course!) or spice cake (it was from a box, but she always made her own frosting and it was my favorite). But usually it was fruit, no questions asked. Thanks mom for passing on so many healthy habits!