Making Calories Count

I needed to be more consistent in choosing foods thta would provide  the vitamins,minerals,carbs,proteins and fat my body required to function optimally So, I made a list of my favorite foods (it’s was pretty long) and circled those that made sense to inlcude regularly.Foods not circled coud be worked in sparingly as accasional treats.I familiarized myself with struggling to strike the right balance.I got better at choosing meals that moved me closer to my goal.

Here’s What Practice Produced:

Typically Day’s Menu

EGG & CHEESE TOAST WITH COFFEEcooking-eggs-freshness-matters1-930x550

  • Over-medium egg cooked in olive oil (120 calories)
  • 1-ounce slice of cheese (80 calories)
  • 1 piece of whole-grain toast (85 calories)
  • 2 sprigs fresh,chooped basil (1calorie)
  • 1 cup of coffee with whole milk (30 calories)


Spinach or Aragula Salad

  • 2 cups argula or spinach (15 calories)spinach-arugula-cranberry-walnut-salad
  • 1/4 cup feta cheese (150 calories)
  • 1/4 cup garbanzo beans (70 calories)
  • 1/4 cup chooped walnuts (65 calories)
  • 7 grape tomatoes (35 calories)
  • 1/2 cup shredded carrots (25 calories)
  • 1/2 cup green salsa (20 calories)

Chicken chili verde tacos with Refried Black Beans and Fresh Fruit

  • 1 cup Easy Chicken Chili Verde(250 calories)
    (Slice one medium onion into rounds and place  evenly over the bottom of a crockpot.Add 1 & 1/2 to 2lbs.bonelesss skinless chicken thighs or breasts,sprinkleblack_bean_tacos_with_roasted_peppers_and_onions_sept_2006-crop with salt and pepper,and pour a 12 oz.jar of green salsa over all.Cook on low for 6 to 8 hours.
  • 2 corn tortillas heated in olive oil (160 calories)
  • 1/4 cup fresh chooped cilantro (1 calore)
  • 1/2 cup canned refried black beans heated in oilve oil (170 calories)
  • 2 slices fresh pineapple (60 calories)
  • 1 glass (6oz.) of white wine (120 caloreis)



  • Herbal or fruit tea (0 caloreis)
  • Small handful of almonds (about 10 to 90 calories)



AFTERNOON SNACKDark-chocolate-001.jpg

  • 1 ounce dark chocolate (115 calories)
  • Sparkling water with fresh mint and blackberries (16 caloreis if you eat the mint and berries)

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