VP Health & Fitness

• 7 hours of sleep
• Exercise for the day- HIIT run/walk on treadmill (3 miles)
  • TOTAL time - 46 minutes
  • TOTAL calories burned - 663 calories
• 11,323 steps walked (2:17:42)
• Water- Good! 5 (32 oz. bottles) & 1 (16.9 oz. bottle) = 176.9
• Eating- OK
  
  • Breakfast- 2 egg whites, 1 egg, 1 slice of turkey breast, high fiber protein cereal w/soy-milk
  • Lunch - Quiznos’ Raspberry Chipotle Chicken Salad - (took out most of the bacon & only put about 1/2 TBSP of the sauce. Ate half of the flat bread.) Although this salad was delicious, I will NOT eat this again until I can find the nutritional value of it. WAY too much bacon & cheese. I’m guessing that if someone eats this salad completely, they are consuming over 600 calories or so. I probably cut out a good 200-300 calories just by taking out the bacon & not eating the dressing. Sorry Quiznos.
    • **UPDATE on salad: I just checked the trusty Calorieking.com under Quiznos salads & I was CHOCKED!!!!! Although the Raspberry Chipotle Chicken Salad was not on there because it’s a new item, their roasted chicken honey mustard one was. The only difference with these two is the dressing. Drum roll please…. if I would of ate the entire salad (all the dressing, bacon & flat bread) I would of consumed a whopping:
      • 918 calories!!!!!!!! YIKES!!!!
      • 48 grams of fat - 14 of those saturated,
      • 1339 mg of sodium,
      • 67 g of carbohydrates - 5 of those being fiber,
      • and 53 g of protein.

      NO WONDER QUIZNOS DOESN’T HAVE A NUTRITION BREAKDOWN MENU!!! (thumbs WAY down for Quiznos!!!)

  • Snack- 1 GoLean Crunch Bar
  • Dinner - 3 Chicken Fajita Lettuce “Tacos”, cucumber, carrot & radish salad, 1/2 avocado
  • Dessert - 1 Krunch lite ice-cream bar, 2 dark chocolate squares

I’m still in completely shock about the salad that I ate at lunch. C-R-A-Z-Y!!!!!! Good thing that I only barely tasted the dressing, took out most of the bacon & only ate 1/2 of the flat bread. I am on a mission to get Quiznos to post their nutritional information & be honest w/ their consumers. I will not longer eat at Quiznos (this was the 2nd time I have ever ate there). There is NO reason why a salad should be over 900 calories!!!!! UUggghhhh!!!
On a lighter note, tomorrow i’m going to the gym before the CFP class starts to get my 30 day BF% measured. They will be using the BIODYNAMICS Bioelectric Impedance Analysis method. CLICK HERE to view a presentation on Bioelectric Impedance Analysis. This method is new to me and i’m still researching it… it seems to be pretty accurate (if you follow all the qualifications) - this is from the Quick Start Guide to the BIA 310:

To ensure the best test results, ask your subjects to observe the following guidelines:

• No alcohol consumption within 24 hours prior to taking the test.
• No exercise, caffeine or food for 4 hours prior to the test.
• Consume 2 to 4 glasses of water within 2 hours prior to the test.
  

The conductivity of an individual’s lean body weight depends on its water content. In other words, hydration levels will affect bioresistance readings. Alcohol causes dehydration and may result in high body fat readings, as does caffeine, and some medications, including diuretics. Strenuous exercise may also cause dehydration. Food consumption tends not to change test results, but there is a small effect because the digestion process tends to draw body water to the stomach area. Abnormal body temperature may lead to high or low readings by changing the conductive properties of the body.

Alrighty!!! So, gotta eat my breakfast early tomorrow, preferably something light like a protein shake. Water is no problem… will be drinking ALOT. I will update tomorrow with results! Can’t wait!

Good night world!

~ Vilma

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