Saturday, August 18, 2007

Desk Workout & Meal Plan

Here's a link just in case the video wants to be a booger & not open.

Desk Workout

This is especially for the ladies who have office jobs. There is no excuse to not be able to get your workout in now. Have a very blessed weekend. Remember ... stay active, get in your 5 fruits/veggies, & drink your water. In my experience, this is what sheds the pounds.

Breakfast
Cal Fiber Fat Carbs Prtn
Regular Coffee, 4 cup (8 fl oz) 9 0 0 0 1
Cream substitute, Coffee-mate fat free, 2 tbsp 20 0 0 4 0
Banana, fresh, 1 medium (7" to 7-7/8" long) 109 3 1 28 1
Curves Honey Crunch Cereal, 1 cup 190 5 1 45 4
Milk, nonfat, 0.5 cup 43 0 0 6 4
Meal Totals 371 8 2 83 11
lunch
Baby Carrots, raw, 10 large 57 3 1 12 1
Romaine Lettuce (salad), 0.5 cup, shredded 4 0 0 1 0
Spinach, fresh, 1 cup 7 1 0 1 1
Green Peppers (bell peppers), 2 tbsp 6 0 0 2 0
Onions, raw, 1 tbsp chopped 4 0 0 1 0
Kraft Light Done Right Ranch Salad Dressing, 2 tbsp 77 0 7 3 0
Louis Rich Turkey Breast (fat free), 2 serving 47 0 0 3 8
Cheddar Cheese, 0.5 oz 57 0 5 0 4
Meal Totals 259 4 13 22 15
dinner
Chicken Breast, no skin, 5 ounces 156 0 2 0 33
Broccoli, cooked, 1 stalk, large (11"-12" long) 98 9 1 20 7
Cauliflower, cooked, 0.5 cup (1" pieces) 14 2 0 3 1
Whole Wheat Spaghetti, cooked (pasta), 1 cup 174 6 1 37 7
Meal Totals 442 17 4 60 48
snack
Popcorn, air-popped, 4 cup 122 5 1 25 4
Grapes, 1 cup, seedless 114 2 1 28 1
Strawberries, fresh, 1 cup, halves 46 3 1 11 1
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 4 0 21 0
Peanut Butter, chunk style, 2 tbsp 188 3 16 7 8
Celery, raw, 2 stalk, medium (7-1/2" - 8" long) 13 1 0 3 1
Meal Totals 564 18 19 95 14
Daily Totals 1,636 47 38 260 88
Daily Goal 1500 - 1800 25 - 35 30 - 50 251 - 362 60 - 195

3 comments:

  1. Emmi, thanks for all of your helpful tips, have a good weekend, Hugs Lisa

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  2. I've been looking through some older entries... you have a great journal with lots of helpful tips! I look forward to being a regular reader.... maybe we can help each other out :) Keep goin!
    Arriel

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  3. great tips girl keep it up
    hugs
    Sherry

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