7/8/2018 SUNDAY – Day 3
Weigh-In 158.5 lbs
Total Calories = 932.75
Total Fat grams = 9.16
Fat Calorie/Total Calorie Ratio = 9%
1/2 c. SO DELICIOUS COCONUT YOGURT – Cal. 85, Fat 3.5g
15 Rainier cherries, pitted and cut in half – Cal. 90, Fat 0g
20 or more fresh cilantro leaves – Cal. 0, Fat 0g
1 t. pumpkin seed snow – raw unsalted pumpkin seeds finely ground in coffee grinder till it looks fluffy like snow – Cal. 7.5 (based on 1 teaspoon snow = 0.4 teaspoons whole seeds), Fat .66 g
fresh grind pink Himalayan salt and additional cilantro for garnish – Cal. 0, Fat 0g
4 oz. fresh squeeze orange juice – Cal. 56, Fat 0g
12 oz. fresh brew coffee – Cal. 5.0, Fat 0g
with 1 t. beet root powder, 1/2 t. turmeric, 1/2 t. ginger – Cal. 12, Fat 0g
16 oz. Cotton Club Club Soda – Cal. 0, Fat 0g
24 oz. fresh brew coffee, plain – Cal. 10, Fat 0g
1 steak & sausage bun – Cal. 160, Fat 1.5 g
1 jumbo SMARTDOG hot dog by Lightlife – Cal. 100, Fat 3.5g
2 t. prepared yellow mustard – Cal. 0, Fat 0g
chopped fresh onion, green pepper and tomato for topping – Cal. 0, Fat 0g
2 sweet pickle stackers by Vlasic – Cal. 26, Fat 0g
24 oz. Guiness beer – Cal. 250, Fat 0g
1 Manhattan cocktail – Cal. 138, Fat 0g
Notes: Did you know that prepared yellow mustard contains no calories?
RE: pumpkin seed calculation:
One Tablespoon whole pumpkin seeds = 56 calories and 5 grams fat.
Two Tablespoons of raw pumpkin seeds = 5 Tablespoons pumpkin seed snow.
One Tablespoon = 3 T. raw seeds = 2.5 Tablespoons or 7.5 teaspoons snow.
Divide 7.5 by 3 = 2.5.
One teaspoon whole seeds = 2.5 teaspoons snow.
2.5 divided by 2.5 = 1 teaspoon snow.
1 teaspoon whole seeds divided by 2.5 = 0.4 teaspoons.
1 teaspoon snow = 0.4 teaspoons whole seeds.
56 calories divided by 0.4 teaspoons = 7.5 calories per teaspoon snow.
Five grams divided by 7.5 teaspoons snow = .66 grams fat per teaspoon.
If I’m wrong on this, somebody please correct me.
Benefits of mustard: https://www.curejoy.com/content/benefits-of-yellow-mustard-sauce/
Benefits of asparagus: https://draxe.com/asparagus-nutrition/
Benefits of Guiness Beer: https://www.spinemd.com/news-philanthropy/drink-up-5-health-benefits-of-guinness-beer
How to make a Manhattan cocktail: https://blog.aarp.org/2012/09/28/manhattan-cocktail-why-is-it-so-hard-to-find-a-good-one/
Fat Calorie to Total Calorie Ratio.
1 gram of fat = 9 calories.
9 x 9.16 g = 82.44
82.44 divided by 932.75 = .09 or 9%
Combine yogurt, halved cherries, cilantro in bowl and mix to evenly distribute. Transfer to one or two serving dishes, then top with pumpkin seed snow, additional fresh cilantro and fresh grind pink Himalayan salt.
Boil or microwave the veggie dog. Line the bun with 2 pickle planks. Steam or toast the bun. Lay the hot dog between the pickles, then apply mustard followed by the onion, green pepper, tomato topping. It tasted great. It’s the equivalent of two regular-size hot dogs. I could eat that for lunch everyday, but I won’t, because I’m limiting the amount of bread I consume.
MAKING PUMPKIN SEED SNOW
Walked 1.9 miles.
That’s it, besides the daily grind that doesn’t get measured. I worked my legs pretty hard doing the lifts the day before. My neck was too sore to do any upper body exercises, which often happens as a result of any exercise or working long hours on the computer.
- All excess calories from the food we consume, that is not burned for energy purposes, gets stored as fat in the body. It makes common sense to lower the amount of fat consumption the body needs, so it will burn the fat it already has in its storage tanks.