7/09/2018 MONDAY Day 4
Weigh-In = 158.5 lbs.
Total Calories = 626.90
Total Fat grams = 11.2
Fat Calorie/Total Calorie Ratio = .16 or 16%
Link for CHILILESS CHILI: https://fat-freechef.com/2018/07/10/chililess-chili/
CONSUMPTION:
15 Rainier cherries – Cal. 90, Fat 0g
6 oz. Pacific brand nondairy hazelnut beverage – Cal. 2.5, Fat 2.6g
12 oz. fresh brew coffee, plain – Cal. 5, Fat 0g
500 mg. capsule red cayenne pepper – Cal. 0, Fat 0g
12 oz. Cotton Club Club Soda – Cal. 0, Fat 0g
2 t. Justin’s maple almond butter – Cal. 63.3, Fat 5.3g
with 2 t. prepared yellow mustard – Cal. 10, Fat 0g
24 oz. plain fresh brew coffee – Cal. 10, Fat 0g
1 c. chililess chili – Cal. 144, Fat 1.2g
16 oz. filtered water – Cal. 0, Fat 0g
1/2 c. chililess chili – Cal. 72.1, Fat 0.6g
3/4 c. cooked spaghetti – Cal. 165, Fat 1.5g
8 oz. filtered water – Cal. 0, Fat 0g
Total calories = 626.90
Total fat grams = 11.2
11.2 x 9 calories per fat gram = 100.8
100.8 divided by 626.90 = .16 or 16 percent Fat Calorie to Total Calorie Ratio
EXERCISE:
walked .68 mile
upper body exercise using high tension cord around closet rod – 4 way 25 reps each direction
marching in place up to chest for balance – 100 reps each leg
4 way lifeline stretch
Notes: Sometimes during the day I go for a SPOON SNACK. It isn’t much, but it gives me a satisfaction and energy boost. Today it was almond butter made with maple sugar on a flatware teaspoon topped with prepared yellow mustard. Tasty!
Here’s the link for CHILILESS CHILI on this site: https://fat-freechef.com/2018/07/10/chililess-chili/
FAT-FREE CHEF™ 