Food Addiction

I read an interesting article today at sparkpeople.com. 

The part that stood out the most to me was this:

"For some of us at least, what we eat may play a big role in how much trouble we have sticking to a healthy diet and achieving or maintaining a healthy weight. It's not just a matter of how many calories there are in these "hyperpalatable" foods, but also the effects they have on our ability to stop eating when we want and/or moderate the amount of particular trigger foods we include in our diet. This could mean that susceptible people may need to avoid certain trigger foods completely, rather than trying to moderate their intake--just like an alcoholic has to avoid all alcohol."

Whenever you diet, you already read that you can "splurge" every once in awhile.  This may not be true for everyone.  While there are some foods that are an okay treat (frozen yogurt, for example), highly processed foods or fast food (what they are referring to here as hyperpalatable) can have a trigger affect similar to that of drugs to a drug addict. 

Pay attention to not only how your food tastes, but how it feels.  If you want more the minute you put your fork down, it's a good sign you've found a trigger food!

I Know...Better

*I started the Nutrisystem weight loss program this weekend.  Here is what I posted on my first blog post for my Nutrisystem profile:

"I'm no stranger to weight loss; or to weight gain, for that matter.  In fact, I think I've got such a good handle on the whole "yo-yo" process I could practically teach a seminar.

I know all about calories and exercise.  I know the better foods to eat.  I know that I feel a million times better when I eat them.  The gym is a cathartic experience for me.  It's the one place where I feel truly at peace.  The one place where the only thing that matters is the adrenaline; where I can really clear my head.
And yet, somehow, I seem to make choices that don't fall in like with what I know.  In 2008, through my own sheer willpower (and a lot of exercise and diet changes), I lost 45 pounds.  I trimmed my size 14 body down to a 6.  I felt amazing.  I felt strong and confident.  I felt like nothing could take that feeling away.  I felt like that feeling alone was enough to keep me motivated to continue to exercise and eat right.  Somehow, though, it wasn't.

I felt myself start to slip.  I was excellent at making excuses.  I was busy.  We were in the middle of a big move, I didn't have time to cook.  We had to move further from the gym, but I could afford to trim back to 3 days a week...which dwindled down to none.

It was slow, but eventually all my good habits were just old habits.  And all my old habits resurfaced.  Here I am, 18 months later hiding my size 6 clothes to make room for my size 14 ones to return.  I've gain back every single one of those 45 pounds I lost.  And, honestly, I'm not very nice to myself about it.  I knew better.  I let it happen.  I let down that girl, the one who felt so empowered and so strong.  I continued to punish myself with binges and excuses.  I didn't feel worth of the effort it would take to get on track again.  All that work - again - for a girl who was just going to manage to mess it all up - again.

And it's at this rock bottom point when I realized that I wasn't ready to do it by myself.  Putting me in charge of my eating habits and my work out schedule wasn't going to work.  I am too mad at me.  I want me to suffer.  After all, I knew better.

So, that's when I made the call to Nutrisystem.  I needed help.  I didn't need sympathy or words of comfort (all of which my husband lovingly offers).  I needed someone to tell me what to eat and when.  I needed someone to tell me to get over myself; to tell me to stop punishing myself for struggling.  To remind me that life didn't end when I gained back that weight, that I have years and years left to get this whole weight maintenance thing right.  Nutrisystem had those qualities built in.

So, here I am.  Day 2 and I already feel better then I have in months.  Because I am awesome no matter what I weigh.  And I never should have put myself through so much guilt which just served to hold me back from achieving my goals.  And now I know better."

Missing

Hey all,

Sorry I've been missing the past few days. It's been a doozy of a life. Between moving, getting sick, work being crazy - I just haven't had the time or energy to bust out a blog.

Never fear, though, I'm still here. Still working hard. Still eating yummy, delicious food (I made chicken and eggplant casserole last night - delish!).

I wanted to share with your a couple of secret diet killers. Calories really are the key to the whole weight loss debacle, but there are some hidden enemies that can really hold back weight loss progress:

1) "Fat Free" Is fat free a better option then not? Usually, yes. But don't let the words fat free elude you into thinking you are choosing a lower calorie or healthier option. To make up for flavor lost in fat you will regularly see increased sodium or sugar content. Read the box and compare to the regular version before you buy. There's really nothing wrong with a little fat.

2) Canned soup. It's delicious. It's typically low-cal (thank you Progresso!). It's PACKED with sodium. I'm not sure why they have to put so much sodium in a can of soup - probably something to do with preservative effects. Always opt for the low sodium soups (even then, the numbers can be baffling). Better yet, make your own. Soup recipes can be found in every shape size and a form and typically just require a little chopping and simmering. Remember, though, if your recipe calls for chicken (or beef)broth, grab a low sodium version of that as well.

3) Low calories per serving. Many boxes will tell you how low calorie a serving of their cereal, crackers, cookies, whatever it is have. But remember - all servings are not made equal. 100 calories of Cheerios is a whole cup of the stuff. That's great! 100 calories of Oreo cookies is only 1 cookie. If you are going to have crackers or cookies, make sure you read carefully and portion out your servings so you don't accidentally down 500 calories without thinking.

Those are just a few hidden diet disasters. I'll share more later.

Food Journal:

Breakfast: Smoothie - 6 strawberries, 3 ounces low fat yogurt, 1 large tbsp protein powder and crystal light strawberry juice (210 cals)

Depressing Breakfast

So, my life is kind of a shambles right now. Each room in my house is full of boxes. Most of them are open now, gaping at me, ready to spit out all the CRAP that is in them. All the CRAP I just want to throw away, but know I actually want and actually use, I just can't imagine WHY.

So, anyway, given the current state of things, I haven't had a decent meal in days. This morning was no exception. We're running out of the house at the last minute and, par for the course this week, I stop in at the Cheetah Mart by work to grab a Diet Dew. I ate my last yogurt yesterday, so I have to hunt down something in the Mart for breakfast. I peruse the dairy area looking for something high protein and low cal. I find the winner. Muscle Milk Light. I read the bottle. 20 grams of protein: excellent. Less than 200 calories: perfecto.

As I'm drinking said muscle milk, I read the bottle. It says, "If you enjoy feeling dull, overweight and lethargic put this bottle down and pick up that donut and prepare to cry yourself to sleep on the couch again..."

Seriously? I think my breakfast just made me depressed.

Hope your Friday is great!

Food Journal:

Breakfast: Muscle Milk Light, chocolate flavored (170 cals)

Snack #1: 12 carrots and Carl Budig sliced turkey (125 cals)

Lunch: Progresso Light Santa Fe Chicken soup and 1/4 protein bar (200 cals)

Snack #2: 1/4 cup edamame and 1 6-ounce low fat yogurt (130 cals)

Food Only

I don't have time to be witty today. My apologies.

Food Journal:

Breakfast: Nutrilite Protein Bar (240 cals)

Snack #1: 12 baby carrots and a cheese stick (115 cals)

Lunch: 1 Taco Bell regular taco al fresco and side of pinto beans (250 cals)

Snack #2: 1/4 cup edamame and 1 pkg carl budig turkey (140 cals)

Dinner: Porkchops and mixed fruit (300 cals)

Snack #3: 2/3 of a protein bar (200 cals)

Total Calories: 1245

So busy!

I know my calorie counts the last couple of days have been low. I'm working on it. But, it's hard.

That sounds weird, I know.

But with all the moving busy-ness and work I haven't been able to do my normal meal planning/shopping and stopping at the gas station for diet soda and then attempting to find something suitable for nourishment (usually resulting in yogurt) means I have a hard time getting enough calories in.

I'll try to do better today.

Food Journal:

Breakfast: 1 6-ounce low fat yogurt and 1 medium apple (160 cals)

Snack #1: 12 baby carrots and a cheese stick (115 cals)

Lunch: 1 can Campbell's Healthy Request Teriyaki Chicken and Noodle Soup and 10 mini saltine crackers (250 cals)

Snack #2: 1/4 cup edamame and 1 6-ounce low fat yogurt (130 cals)

Dinner: Subway Egg and Cheese Flatbread (about 10 inches) with tomato and spinach (480 cals)

Total Calories: 1135

I'll have the beans. No beans.

So, last night Husband and I had the final walk through on our home we are purchasing (today!). Our schedules for the next few days mainly revolve around work and moving, so we will be grabbing some quick (okay, fast) food. Last night Taco Bell was the winner. ((For all you dieters/calorie counters out there, Taco Bell is one fast food place I recommend. They have their "Al fresco" items that replace cheese with salsa and start at 150 calories)). I ordered a hard shell taco al fresco and a side of their pinto beans and cheese. "No cheese," I requested.

So, the hub and I are sitting waiting for our food when I happen to glance over at the receipt for our order number. Instead, my eye falls to this:

I turn to Geoff and ask the natural question. "Does that say Pintos and Cheese, minus the beans?" We look at each other with big smiles. We figured the guys in back preparing the food would realize I hadn't just requested a side of cheese. We hoped.

We were wrong. The boy handing me my food asked me, "Did you mean beans and cheese with no beans?" "No," I replied. "I figured," he mumbled as he pulls something out of the bag and tosses it in the trash can and calls back for a side of beans.

Next time I'll just ask for the styrofoam packaging.

Food Journal:

Breakfast: Smoothie - 1 cup frozen fruit, 3-ounces low fat yogurt, 1 (large) tablespoon protein powder, crystal light juice (200 cals)

Snack #1: 12 baby carrots and a cheese stick (115 cals)

Lunch: 1 6-ounce yogurt and 1/4 cup edamame (130 cals)

Snack #2: 1 grap Blow-pop (60 cals)

Dinner: 6-inch Subway turkey sandwich (270 cals) To be fair, I bought a 6 inch, but I just didn't want it all.

Snack #3: Popcorn (200 cals)

Total Calories: 975 - I know, I know...

Manic Monday

Well, it was a rough weekend. Starting on Friday I was tempted with candy and donuts and cake and pie and all kinds of scary treats.

I'm happy to inform you that I abstained and was rewarded for my good choices this morning with a 3 pound loss this week! For a total of 8 and a half pounds lost in three weeks! It feels magical!

Hope your first day of November is excellent also.

Food Journal:

Breakfast: Salsa Eggs and 1 slice turkey bacon (150 cals)

Snack #1: Cheese stick and 12 baby carrots (115 cals)

Lunch: Strawberry Cottage Double (130 cals)

Snack #2: 1/4 cup edamame and 1 6-ounce low fat yogurt (130 cals)

Dinner: Taco Bell hard shell taco al fresco and side of pinto beans (270 cals)

Snack #3: Air popped popcorn and two big marshmallows (200 cals)

Total Calories: 995 (This is bad, I know. I'll do better tomorrow)

No secrets

Well, friends, it's the dreaded Saturday. Saturday is always a little scary. Especially when the hub is away for most of it. That means everything I eat is just between me and dogs. And Rom is easy to buy of with treats. :)

However, I've got this little blog to keep me honest. So I won't let you down.

I hope you can all be strong this weekend, too. Have a piece of Halloween candy or two - but don't let a day dedicated to candy lead you to feel any regret or guilt on Monday. It's just a day like any other.

Food Journal:

Breakfast: 3/4 cup cottage cheese with 1/2 cup assorted fruit (180 cals)

Lunch: 1 cheese stick, 1 pkg Carl Budig Pastrami, 1 pkg Lipton "Cup o' Soup" (200 cals)

Dinner: 1/2 cup pulled pork and 1 small serving eggplant lasagna (350 cals)

Snack #1: 1/2 roll wafer candy and air popped popcorn (260 cals)

Total Calories: 990 cals

Friday Came!

Wow - I'm heading into my third weekend and still going strong. Halloween isn't gonna lead me astray. :)

Food Journal:

Breakfast: Smoothie - assorted frozen fruit, 3-ounces low fat yogurt, 1 large tablespoon protein powder, and crystal light juice (215 cals)

Snack #1: 12 baby carrots and a cheese stick (115 cals)

Lunch: Pumpkin Soup (200 cals)

Snack #2: 1/4 cup edamame and 6-oz low fat yogurt (130 cals)

Dinner: Eggplant Lasagna (350 cals)

Snack: 1 mini bag microwave popcorn and 1 100 calorie snack bar (200 cals)

Total Calories: 1210

Selfish

I have been feeling a little sorry for myself the past couple days. I work really hard. I try to keep the dishes clean, food on the table, lose weight, keep messes to a minimum and in the middle of all that I'm trying to pack up everything we own, manage the finances, work full time, give my dogs the attention they deserve, be a good friend, a good blogger, and a good person. Sometimes being a woman feels like a bit of a thankless job.

I remember talking to my mom a couple weeks ago and reminding her of something I had learned (that I apparently forgot in the past few days). Sometimes, if I'm doing all the above mentioned duties for the thanks or appreciation or recognition of others, there's a good chance I'm gonna be disappointed. However, if I do them for myself, if I get a little selfish about it, then I can feel fulfilled by doing those things.

I like to have a clean home, I like to eat delicious food, I like my new house and want to pack up and get moved in over there, I like to be on top of our finances and make sure all the bills are paid, I like my job, I love my dogs and I enjoy playing with them. I like my friends and want to be a good friend back. I like to blog, it gives me an outlet and a way to share the silly happenstances of life. None of the tasks on my plate are tasks that I hate. Sometimes they pile up in a way that feels completely unmanageable, but that doesn't mean I can't still enjoy each of the tasks while I do it and stop expecting anyone else to jump up and down and tell me how great I am for being so on the ball. I just have to do it for me sometimes.

P.S. Dianne (mom) - When you come out for TG, you better believe I'll have all the Diet Coke you can drink, a Tiara and we'll go shopping together and we'll both get new handbags.

C - Did you make the egg cups? What did you think?

Food Journal:

Breakfast: Bacon Egg Cup: 1 egg, 1 slice bacon, mushrooms, green bell pepper, cheddar cheese (150 cals)

Snack #1: 12 baby carrots and a cheese stick (115 cals)

Lunch: Roasted Tomato and Cheddar "Pizza" (200 cals)

Snack #2: 1/4 cup edamame and 1 6-ounce low fat yogurt (130 cals)

Snack #3: 1 grape Blow-Pop (60 cals) Note: I read today that behind Jolly Ranchers, Blow Pops are the best candy choice you can make. And I just happened to have a drawer full of them!

Dinner: Eggplant Lasagna - I can't believe how big a serving of this stuff is! (350 cals)

Snack #4: Air popped popcorn (150 cals)

Total Calories: 1155

Just Food

It's been a crazy day - but here's my food.

P.S. Jes asked for my bacon egg cup recipe yesterday, so it is now linked to that item on my food journal on yesterday's post. Check it out and MAKE IT. It's easy and delicious. Plus, you can make it the night before and it reheats in the morning really well. See what happens when you comment, my dear readers? You get what you want.

Food Journal:

Breakfast: Smoothie - 1/2 cup assorted frozen fruit, 3-ounces low fat yogurt, 1 (large) tablespoon protein powder, crystal light juice (200 cals)

Snack #1: 12 baby carrots and a cheese stick (125 cals)

Lunch: 1 and a half cups Pumpkin Soup (210 cals)

Snack #2: 6-ounces low fat yogurt and 1/4 cup edamame (130 cals)

Dinner: South Beach Diet Shepherd's Pie (320 cals)

Snack #3: Air Popped Popcorn and 100 cal snack bar (250 cals)

Total Calories: 1235

Planning Ahead

This week has all the makings of a veritable disaster for me.

• We move in as few as 7 days (as many as 10). I have a lot to do. The house is about 30-40% packed, so we've got to finish all that up.
• Geoff's birthday is on Sunday, so I've got to finish all my shopping and planning for that.
• We need to meet with a contractor (or two) about replacing our living room window with a door (to walk out to the deck we are having built next week).
• Geoff has a camp-out with his scouts this weekend, so we need to make sure he's got everything he needs for that trip prepared.
• All the while, we both work full time and need some good, healthy fuel to burn to keep us going during all of this mayhem.

So, yesterday I made my grocery list, like usual, but I made sure to choose meals that I could easily cook ahead of time and reheat. Last night, I put food first and prepared this week's meals so that I can focus on the rest of my "to do" for the remainder of the week. I cooked up some South Beach Diet Shepherd's Pie (always a crowd - and by crowd, I mean husband - pleaser) and some eggplant lasagna which smelled soooo good. I baked up bacon egg cups for breakfast and a quick and easy pumpkin soup for lunches.

So, try as it might, the stress and busy-ness that is life will not cause me to "fall off the wagon" so-to-speak.

"Strength does not come from physical capacity. It comes from an indomitable will." - Gandhi

P.S. S-I-L asked in my comments yesterday about "Just Bunches" cereal. It's my low-price replacement for granola. It has very little (if any) nutritional value, but I use just a sprinkle to give my parfaits some crunch, so I'd rather save a few bucks. It's made by post and it is a box full of just the bunches from Honey Bunches of Oats cereal. It's absolutely delicious.

Food Journal:

Breakfast: Bacon Egg "cup" - 1 egg, slice turkey bacon, onion, garlic, green bell pepper, mushrooms (150 cals)

Snack #1: 12 baby carrots and a cheese stick (125)

Lunch: Grilled Tomato and Cheddar Pizza and small tastes of the office chili cook-off contenders (280 cals)

Snack #2: 6-ounce low fat yogurt and 1/4 cup edamame (130 cals)

Dinner: Eggplant Lasagna (SOOOOO good) (380 cals)

Snack #3: Air Popped Popcorn (150 cals)

Totals Calories: 1215

Weighing in

Well, it's Monday and you know what that means: time to weigh in.

I'm very happy to report another successful week! A 2 and a half pound loss to bring me to a total of 5 and a half pounds down in 2 weeks. Sweet!

Hope you all had a great weekend as well.

Food Journal:

Breakfast: Parfait - 6-ounces low fat yogurt, 2 strawberries, sprinkle "Just Bunches" cereal (120 cals)

Snack #1: 12 baby carrots and a cheese stick (115 cals)

Lunch: Subway 6-inch Turkey Sandwich with lettuce, tomatoes and mustard (280 cals)

Snack #2: 1 6-ounce low fat yogurt and 1/4 cup edamame (130 cals)

Dinner: South Beach Diet Shepherd's Pie (425 cals)

Snack #3: Small Microwave popcorn bag (100 cals)

Total Calories: 1170

Hello, Friday.

Time sure seems to fly.

Time is an interesting thing. When you have no goals, time is scary. It looms and passes and sneaks away - leaving you with a heart full of "could haves" and a head full of "what ifs."

When you have goals, time is invigorating. With each passing moment, you feel full of the possibilities. Each moment is another moment to make decisions that will lead to that goal. You work harder, stronger, smarter and happier.

I'm going into my second weekend and thus getting ready to wrap up week 2 of my diet. It has really been great. I know I seemed a little cranky yesterday, but it was just honest. As great as it feels to be taking some action in my life, it's hard to forgive myself for mistakes I can't undo.

But I love to look back over the past couple of weeks and realize this life truth: You can't stop time from passing, but you can choose what you do with each moment. I am either going to gain weight or lose weight - it's up to me whether I use the days, and months, and years to turn into the person I want to be or if I let the time decide for me.

I choose goals. I choose me.

Food Journal:

Breakfast: Smoothie - 3-ounces low fat yogurt, 4 strawberries, 1 slice mango, 1/4 peach, 1/2 scoop protein powder, crystal light orange juice (200 cals)

Snack #1: 12 baby carrots and 1 pkg Carl Budig turkey (115 cals)

Dealing with the Anger

So, I'm approaching the week and a half mark on my new resolve to be healthy (okay, okay, it's a diet). Things are going really well. I've got a nice routine going with my meals. I eat about every two hours. I make sure there is a least some protein in every snack/meal and I haven't been starving or craving bad foods much.

The hub has even bought fries and a burger a couple times and I didn't even take a bite. (Not that I couldn't, mind you, I just don't really want to).

I'm still trying to simmer down from how, really, angry I am at myself for all the weight gain. In April(ish) of 2009 I was at my goal weight. Now, October 2010 and I'm back to exactly where I started when I lost all that weight. We're not talking a 10 pound swing, friends. We are talking 40. Up and down and up and (hopefully) down. This weight loss is important to me on so many more levels then just being thin. But, sometimes it's hard not to look at the tag on my jeans or the fullness in my face and not really feel angry at the girl looking back. Angry for being so weak, so anxious, so lacking in self control.

But I don't want to be angry at myself. So that's the main reason I am taking action. I love my life: my family, my friends, my job, my dogs, my [well, it's almost mine] house, my body (even if it weighs more then I like, it is strong and attractive); I love all of it. And I'd rather spend my time counting a few calories along with my blessings rather then eating whatever I want and then secretly despising myself for some missteps when it comes to food and weight.

It's a learning process, but with each successful day I get a little closer to accepting myself.

Food Journal:

Breakfast: Parfait - 6-ounces low fat yogurt, 2 strawberries, sprinkle "Just Bunches" cereal (110 cals)

Snack #1: 1 pkg Carl Budig Turkey (10 grams protein!!) and 12 baby carrots (115 cals)

Lunch: Black Bean "Soup": 3/4 cooked black beans, sprinkle mozzarella cheese, 1 slice avocado (165 cals)

Snack #2: 1/4 cup edamame and 1 6-ounce low fat yogurt (130 cals)

Dinner: Applebee's Shrimp and Island Rice (375 cals)

Snack #3: 100 cal microwave popcorn bag and 1/2 protein bar (185 cals)

Total Calories: 1080 - dang it.

Food Only

Food Journal:

Breakfast: Smoothie - 3 strawberries, 1/4 peach, 1 slice mango, 1/2 scoop protein powder, 3-ounces low fat yogurt, crystal light juice (225 cals)

Snack #1: 12 Baby Carrots and a cheese stick (110 cals)

Lunch: Subway Egg and Cheese English Muffin Melt (170 cals)

Snack #2: 1 6-ounce low fat yogurt and 1/4 cup edamame (130 cals)

Dinner: Shredded pork and 1 red potato (380 cals)

Snack#3: McDonald's ice cream cone - no cone and 100 cal microwave popcorn bag (250 cals)

Total Calories: 1265

Hungry just talking about it.

It's so hard to blog every day. I just don't have very much that interesting to say on a daily basis!

I went grocery shopping last night and got my much-needed supply of food for the week. Some of the food highlights for the week include:

Lunch - Black Bean Soup, California Wraps, and Lettuce Wrappers with Chicken

Dinner - Caribbean Baked Chicken with Mango, Garlic and Soy Grilled Pork Chops, Sun-dried Tomato and Feta Stuffed Chicken Breasts, Pulled Pork Sandwiches (just BBQ pulled pork for me - no bun).

I also stocked up on some delicious veggies for side dishes: fresh asparagus and squash, green beans (I wanted fresh ones, but Wal-Mart let me down, so I got frozen).

All in all it sounds like it should shape up to be one delicious week!

Food Journal:

Breakfast: Parfait - 1 6-ounce low fat yogurt, 5 strawberries, a sprinkle "Just Bunches" cereal (120 cals)

Lunch: California Wrap - 1 whole wheat tortilla, 1 pkg Carl Budig Pastrami, 1/3 avocado, mustard (280 cals)

Snack #1: 1 6-ounce low fat yogurt and a cheese stick (160 cals)

Dinner: Pork Chop and yellow squash (380 cals)

Snack #2: Air popped popcorn and 1/2 protein bar (230 cals)

Total Calories: 1170

The Big Three

Welcome to Weigh-in, Day One.

The result? 3 pounds lost! Not too shabby. Honestly, I was hoping for a little more given that it is the first week of the diet and all that jazz. However, having said that, I'm thrilled with a three pound loss and won't complain for one second!

I've still got a long way 'til my goal, though, so I'm going to keep on going strong.

Today is the day I need to write my menu and my shopping list. I'll share the highlights with you tomorrow.

Suggestion: For a satisfying sweet treat, try freezing your favorite yogurt flavor. You will feel like you are eating frozen yogurt at home, while keep the calories low. (Try to only freeze it for 3-4 hours. I froze mine overnight and it took about 10 minutes to thaw enough to spoon through).

Food Journal:

Breakfast: Smoothie - 6 strawberries, 3-ounces low fat yogurt, 1/2 scoop protein powder, crystal light orange juice, splenda (250 cals)

Snack #1: 12 Baby Carrots and a cheese stick (115 cals)

Lunch: Grilled Tomato, Garlic and Feta Cheese Pizza (210 cals)

Snack #2: 1/4 cup edamame and 1 6-ounce "frozen yogurt" (150 cals)

Dinner: Subway egg and cheese on english muffin (230 cals)

Snack #3: Microwave Popcorn and 1/2 protein bar (230 cals)

Total Calories: 1185

Food only

Food Journal:

Breakfast: Parfait - 1 6 ounce non fat yogurt and "Just Bunches" cereal (110 cals)

Lunch: 1 serving brown rice risotto and a cheese stick (220 cals)

Snack #1: "Frozen" yogurt (80 cals)

Dinner: Chicken and Rice (400 cals)

Snack #2: Air Popped Popcorn and 1/2 protein bar (300 cals)

Total Calories: 1110