Day 14: Taking My Weight Loss Project Up The Mountains

Today I am located 5,000 feet above sea level. The weather here is a little cooler than my home city, and it’s my kind of weather actually. I don’t really perspire, I’m not sure if that’s good. Anyway, I had lots of activities today so it earned me additional calories to consume.

Here are my metrics today:

June 20, 2017

Goal: 1200 calories

-Food: 1567 calories

+Exercise: 394 calories

=Remaining: 27 calories

That 394 calories came from bicycling for 30 minutes, and walking around the city for an hour. Some parts were even uphill, so it was a good, solid workout.

Despite the fact that I’m on a mini-vacation, I should still get the right nutrients from my food, right? So I decided to go Mediterranean for lunch.

There was a Persian restaurant below the hotel where I’m staying at. Actually I was looking for a coffee shop as I needed by morning java. I peeped into the resto and asked the staff if they served coffee.

“Yes, we do.”

So I went inside and ordered a cup of brewed coffee.

Here’s the rest of what I had today. I ate a lot!

Early Morning: taho

Breakfast: coffee, brown rice, canned mackerel in natural oil and turmeric

Lunch: falafel, hummus, pita bread

Afternoon snack: 2 pieces of white bread (pan de sal) one topped with cheese, the other an herbed version

Dinner: White rice, Herbed Grilled Chicken Breast, Watermelon-Cucumber Cooler

Midnight snack: 1 piece of white bread (pan de sal), this time plain

Water: 1000ml

I didn’t get to drink much today. I notice that if I’m away from home, I usually don’t get to drink a lot of water.

In terms of my macro nutrients, I was almost spot on today. My goal is 50% carbs, 30% fat, and 20% protein. Well, I achieved 51% carbs, 30% fat, and 19% protein! The truth is I feel so happy and proud with this simple feat.

Plus I got a boost of calcium today (consumed 161% of my daily target) because of the taho I had early morning. Taho is a snack food that’s made from fresh soft/silken tofu with some dark sugar syrup and tapioca pearls.

Today is a good day!

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Day 10: Today I’m Eating More

With MyFitnessPal’s warning yesterday, I tried to catch up today by eating more and striving to hit the recommended 1000-1200 calories for women.

June 16, 2017

Goal: 1200 calories

-Food: 1223 calories

+Exercise: 14 calories (2,039 steps, mostly made during shopping)

=Remaining: -9 calories

Went over by 9 calories. Yup, 9 calories. This should be fine, not losing sleep over these minute details.

As I have planned, I’m having some leftover grilled fish today for lunch.

Here’s what I had today:

Breakfast: coffee

Lunch: Brown rice, leftover grilled milkfish, fresh avocados

Afternoon Snack: Strawberry shake, cream cheese-stuffed almond soft pretzels from Auntie Anne’s

Dinner:  Fried chicken tenders with curry mustard dip, Taco Bibimbap from Bonchon

Water: 1750ml

The Taco Bibimbap is a Mexican-version of the Korean rice dish bibimbap, with red kidney beans, salsa, and crushed nachos instead of the usual kimchi and veggies. I ordered this because of the beans. Love them!

However, the rice used here (unfortunately) is white rice, not organic brown rice which I normally have at home.

You see, this is the limitation when you eat out, and the resto does not provide its diners much choice. Like the option to change your rice from white to brown, or something like that.

Here’s the main difference between white and brown rice in terms of nutrients, from Livestrong.com:

One cup of white rice contains:

  • 242 calories
  • 4.4 grams of protein
  • 53.2 grams of carbohydrate
  • 0.4 gram of fat
  • 0.6 grams of fiber
  • 24 milligrams of magnesium
  • 0.8 milligram of zinc

One cup of brown rice contains:

  • 218 calories
  • 4.5 g of protein
  • 45.8 grams of carbohydrate
  • 1.6 grams of fat
  • 3.5 grams of fiber
  • 86 milligrams of magnesium
  • 1.2 milligrams of zinc

Since I am trying to reduce my cholesterol level, I need a lot of fiber in my diet. So brown rice really works for me. Brown rice has 8x more fiber than white rice! Although here’s something I didn’t expect: brown rice has more fat than white rice. So I try to balance this off by adding more good fats into my diet, like fatty fish such as sardine, mackerel, tuna and salmon.

I think it’s about time that Bonchon upgrades its menu to include healthier options for their rice.¬†Don’t you think so?