7/14/2018 SATURDAY Day 9
Weigh-In = Friday only
Total Calories = 788.1
Total Fat grams = 25.95g
Fat Calorie/Total Calorie Ratio = 30%
CONSUMPTION:
16 oz. filtered water – cal/fat 0
16 oz. filtered water – cal/fat 0
with 1/2 t. baking soda and 1/2 fresh lemon squeeze
1-1/3 c. CHILILESS CHILI -Cal. 192, Fat 1.6g
1/2 C. SO DELICIOUS UNSWEETENED YOGURT – Cal. 55, Fat 0
with 2 t. light brown sugar – Cal. 34, Fat 0g
16 oz. filtered water – cal/fat 0g
1, 8 inch FIT & ACTIVE WHOLE WHEAT TORTILLA – Cal. 140, Fat 0
1 T. Gulden’s Spicy Brown Mustard – Cal. 15, Fat 0g
3 cherry tomatoes halved – Cal. 9, Fat 0g
sliced raw onion – cal/fat 0
3 slices Lightlife Bologna – Cal. 52.5, Fat 0g
1 oz. Follow Your Heart Cheddar Cheese Shreds – Cal. 80, Fat 7g
PAYDAY candy bar – Cal. 150, Fat 8g
1/3 c. AFC SPAM AND EGG SALAD – Cal. 60.6, Fat 1.6g
3, 12 oz. cans diet Pepsi – cal/fat 0
Total Calories = 788.10
Total Fat grams = 25.95
25.95 x 9 cal/gram = 233.55
233.55 divided by 788.10 = .296 or 30% Fat Calorie/Total Calorie Ratio
Here’s a link for CHILILESS CHILI
https://fat-freechef.com/2018/07/10/chililess-chili/
Here’s a link for AFC SPAM AND EGG SALAD
https://fat-freechef.com/2018/07/11/afc-spicy-spam-and-egg-salad-for-sandwiches/
BENEFITS OF BAKING SODA AND LEMON WATER
https://www.organicfacts.net/health-benefits/other/baking-soda-lemon.html
PAY DAY CANDY BAR
Yeah, I know I shouldn’t have a candy bar, but there was a lot of peanuts in it, the calorie and fat counts weren’t all that high, I really enjoyed it and it was already in the pantry.
Spread a whole wheat tortilla evenly with mustard. Top evenly with 1 oz. shredded vegan cheddar cheese. Place tomato and onion on one half, and 3 veggie bologna slices on the other. Sprinkle with fresh grind black pepper. Carefully fold over in half, pressing lightly.
Heat appropriate size skillet over medium-low heat. Drizzle with a little oil. Place sandwich carefully in skillet, moving it around in a circular motion to spread oil evenly on bottom of tortilla. Cover and cook about 1 minute.
Check to see if underside is cooked. If so, then carefully flip the sandwich and press lightly into skillet.
Run your fingers under the faucet and sprinkle exposed surface of skillet with drops of water and immediately cover to trap the steam.
Cook till cheese softens and surfaces of tortilla become golden brown. Remove to board. Cut in half and eat.
Notes: Nice texture on this tortilla. Whole grain makes a difference. Almost flaky. Light. Some flour tortillas turn gummy when heated and stretch when you bite into them, this brand does not.
EXERCISE:
walked.79 mile
balance exercises using bands around closet rod, standing sideways, pull to chest standing alternately on one leg, then do in opposite position same thing – 4 way, 15 reps each
left lifts in bed 4 positions 100 reps each leg = total 800 lifts
upper body high tension cords = 25 reps x 3 throughout day
4 way lifeline stretch bouncing against resistance
FAT-FREE CHEF™ 