3 year anniversary (long)
I got it done at a clinic in Ottawa, just before I got to goal. I forget the name of the women that hosted it, but there were around 25 of us and she gave us some tips on exercise and eating for 50. She put us each on something that looked like a scale, but we held onto handles and some kind of very slight current went through us and measured how much we were made up of in bone and maybe muscle (starting to forget now), but they also gave my metabolic rate at rest. I'm not sure if this is the best way, but it certainly gave me a range!
Sandy
"The best way to cheer yourself up is to try to cheer somebody else up"
Mark Twain 
Thanks, Pat! Here goes, typical day:
Breakfast:
One of the following:
homemade mini meatloaf cupcake
homemade lasagna cupcake
homemade protein banana muffin
leftovers
(not typical breakfasts, but they have never been typical for me lol)
snack:
one of the following:
veggies (some times a little dip)
homemade soup (protein rich, carb poor, lol) 1/2 cup
quinoa salad
lunch:
one of the following:
small serving of pastaless lasagna
salad with grilled chicken or other protein
innards of a steak sub (no bun)
snack:
one of the following
old cheese
hand full of nuts
spoonful of peanut butter
veggies and dip
a little homemade soup
supper:
3 ounces of meat (any lean protein, grilled or baked usually), 1/3 cup of veggies (steamed, roasted or grilled) small serving of starch (1/2 a small potato, a couple of spoonfuls of rice etc.)
snack:
Probably 2 of the following:
cheese
soup
egg salad on 2-3 melba toasts
quinoa salad
Greek salad
Hmm, seems like a lot doesn't it? Servings are small and as I said, its usually one of the list, not all of it. I usually have the following in my freezer for a quick meal or snack:
soup
meatloaf muffins
lasagna muffins
high protein banana muffins
I usually have in my fridge:
egg salad (I'll boil up a few eggs one day a week and snack on it for a few days)
quinoa salad
Greek salad
(if there is anything left if dh or kids get at any of my snacks, lol)
I hope this helps!
Breakfast:
One of the following:
homemade mini meatloaf cupcake
homemade lasagna cupcake
homemade protein banana muffin
leftovers
(not typical breakfasts, but they have never been typical for me lol)
snack:
one of the following:
veggies (some times a little dip)
homemade soup (protein rich, carb poor, lol) 1/2 cup
quinoa salad
lunch:
one of the following:
small serving of pastaless lasagna
salad with grilled chicken or other protein
innards of a steak sub (no bun)
snack:
one of the following
old cheese
hand full of nuts
spoonful of peanut butter
veggies and dip
a little homemade soup
supper:
3 ounces of meat (any lean protein, grilled or baked usually), 1/3 cup of veggies (steamed, roasted or grilled) small serving of starch (1/2 a small potato, a couple of spoonfuls of rice etc.)
snack:
Probably 2 of the following:
cheese
soup
egg salad on 2-3 melba toasts
quinoa salad
Greek salad
Hmm, seems like a lot doesn't it? Servings are small and as I said, its usually one of the list, not all of it. I usually have the following in my freezer for a quick meal or snack:
soup
meatloaf muffins
lasagna muffins
high protein banana muffins
I usually have in my fridge:
egg salad (I'll boil up a few eggs one day a week and snack on it for a few days)
quinoa salad
Greek salad
(if there is anything left if dh or kids get at any of my snacks, lol)
I hope this helps!
Sandy
"The best way to cheer yourself up is to try to cheer somebody else up"
Mark Twain
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