Friday Night Fat

I’ve talked about how I had a no guilt eating weekend for my birthday, well more like 5 days, anyways…I put back on few pounds. I couldn’t believe 5 days of eating out could do that to you. I’m trying to back to my status before my binging started. I thought I was doing good today and I was all the way up till dinner. I innocently went to subway and got a veggie sub. The $5 foot long special sucked me in and before I knew it I was saying 12” Veggie on Wheat. Ugh! Now I’ll eat the whole thing. I know that a 6” Veggie is way within my spending calorie limit for a meal. Tonight when I was adding it to my fitness pal I was getting mixed calorie amounts. I came across a pretty cool website, Nutritionix. You select your bread, meat, veggies, cheese, condiments and it adds up all the nutritional facts. It’s pretty awesome!!! What wasn’t awesome was that my 12” that I inhaled as my boyfriend neatly wrapped up the other have of his foot long was 543 Calories! YIKES!!! 138 Calories over my limit! Luckily I’m still under for my weekly goals. I’ll have to be extra good tomorrow and Sunday.

My sister was asking me about healthy snacks the other day. I was letting her know that I’m very routine with my snack choices: Craisins, Granny Smith Apple, Yogurt, Miso Soup, WW desserts, etc… I’ve started to realize that all my snacks are very high in sugar. I consistently go over my daily allowable sugar content. I’m allowed 24g sugar a day and on days I work out that can increase to 30-35g a day. As you can see in the last 30 days I’m way up there in the sugar content.

I did some more googling and compiled a list for my next grocery trip this weekend to pick up these lower sugared snacks.
1. Part-Skim String Cheese
2. Hard Boiled Egg WHITES – that means remove the yummy yolk. I have tons of eggs in my fridge and this is a good excuse to boil them all up for next week’s lunches.
3. Turkey/Ham Lettuce Wraps – I actually used to do this back when I tried the Atkins Diet for like a week 5 years ago.
4. Cottage Cheese – will need to check the calorie content, but this could replace my high sugared yogurts I love.
5. Peanut Butter w/ Celery – Ok I would have to already portion out my 1 serving = 1 TBSP of PB to make this work – PB is a big big weakness of mine, I love the stuff! I also read about Celery and Cream Cheese: obviously a reduced fat or WW brand cream cheese, I’ll have to look more into this one.
6. Pistachios – I’m not a big fan of just eating nuts. But I like these. I’ve been wanting to incorporate them in my diet for a while but the big price tag on their bag always makes me not pick up a bag. However I read they are the least caloric of all nuts so for about 25 it’s only a 100 Calories.
7. Edamame – I do like these and they are fun to eat, but are they filling enough to keep me going through my day? I’ll have to mull this one over a bit.
8. Raw Veggies – I used to pack baby carrots or celery in my lunch but I stopped for some reason. It’s time to bring it back and this time I’m thinking an assortment of veggies; Carrots, Broccoli, Celery, Grape Tomatoes, Red Bell Peppers, Cucumbers, etc… I can pre-bag them each week for an easy grab in the morning. I could also look for a low calorie hummus or guacamole, but I’m doubting I’ll be able to find one that will do.
9. Sugar Free Jell-O or Pudding – the pudding is more filling. I currently have the Vanilla Pudding 60 calories a cup.
10. Rice Cakes – I love rice cakes. Depending on the flavor of cake you get it can have anywhere from 0-3g sugar each. White Cheddar ones are delicious!
11. 100 Calorie Smart Pop – if I can overcome my issue of always burning popcorn this may be a winner for the after lunch snack at work.
12. Make Your Own! I found some good recipes that I want to try of Sugar Free desserts! here is one that I think I could really enjoy!

CHOCOLATE ANGEL FOOD CAKE
INGREDIENTS
3/4 cup(s) flour, whole-wheat pastry
1 1/2 cup(s) sugar substitute
1/4 cup(s) cocoa powder, unsweetened
2 teaspoon espresso, instant
1 1/2 cup(s) egg white(s), (from about 10 eggs)
1/4 teaspoon salt
2 teaspoon vanilla extract

PREPARATION
1. Preheat the oven to 350°F. Line a 10" angel food cake pan with parchment paper or coat with cooking spray.
2. In a large bowl, sift the flour, sugar substitute, cocoa powder, and coffee three times. Set aside.
3. In a large metal bowl, beat the egg whites with the salt on high speed until they become stiff but not lumpy, 4 to 6 minutes. They should cling firmly to the side of the bowl when tilted. Add the vanilla, but do not mix.
4. With a spatula, gently fold one-third of the egg whites into the flour mixture. Repeat twice until all the egg whites are just combined, but not deflated.
5. Gently spread the batter into the prepared pan. Bake until the cake springs back when touched, 35 to 40 minutes. Remove from the oven and invert the pan onto its feet or the neck of a wine bottle. Let cool completely.
6. Gently run a long knife between the cake and the outer rim of the pan, pressing it firmly against the pan to prevent tearing the cake. Run the knife or a skewer around the inside of the tube. Invert the pan and remove the cake.

Prep Time: 10 mins Cook Time: 40 mins Total Time: 50 mins 8 Servings

Amount Per Serving
Calories: 70
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 144 mg
Total Carbohydrate: 15 g
Dietary Fiber: 2 g
Protein: 7 g
Sugars: 0 g