Day 19, Post 166

 Goal Weight: 188 pounds  

Today's Weight:        203.0 lbs
Yesterday's Weight:    204.0 lbs
Net Loss/Gain:         - 1.0 lbs

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Do not focus on weight. Do not focus on weight.  Do not focus on weight... 

Focus on: Process: Chia seeds and the benefits of blogging


I have decided to incorporate chia seeds in my diet every day. This remarkable, almost ideal food has spectacular nutritional qualities, especially on the diet that I am on. It is a good fat and protein powerhouse, and 100% of the carbohydrates are fiber, so it has a 0g net carb value!  Here is chia seeds' nutrition profile:

Nutrition Facts

Serving Size: 1 Tablespoon (12 g)

Servings per Container: 113

	Amount Per Serving	% Daily Value
Calories	60	*
Calories from Fat	25	*
Total Fat	3 g	5%
Saturated Fat	0 g	0%
Trans Fat	0 g	*
Polyunsaturated Fat	2.5 g	0%
Monounsaturated Fat	0 g	0%
Cholesterol	0 mg	0%
Sodium	0 mg	0%
Potassium	60 mg	0%
Total Carbohydrate	5 g	2%
Dietary Fiber	5 g	20%
Sugars	0 g	*
Protein	3 g	*
Vitamin A		0%
Vitamin C		0%
Calcium		8%
Iron		6%
Magnesium		10%

*Daily value not established.

This chart doesn't tell you that the seeds are chock full of Omega fatty acids, in almost the perfect ratio: 3:1 Omega 3 to Omega 6. This profile is better than that of fish oil!


So, a good and healthful food, and a weight loss ally, I think.

Next up, I want to talk about the benefit (to me) of writing this blog. Besides the mental discipline I exercise in doing it every day (I haven't missed a day since I started, almost half a year ago), there are some benefits as regards to weight loss.

First, studies have shown that people who track their food (keep food diaries) move towards their weight goals (whether gaining or losing) even without dieting. Awareness is key to success, and it is the extra awareness of what you eat that seems to have the desired effect on the weight.

Second, it makes me accountable - When I say, this is my diet, this is what I will eat to get the results I'm after, this is the process I will follow, what I will eat; and then publish what I actually eat, along with any critical thinking I apply, I am being transparent with what I do, and also taking responsibility.

Lastly, for me, it is kind of fun. And it gives anybody commenting the opportunity to encourage me and question what I've written, which is a good thing. I told my sister Joan, who has been with me from the beginning (before the beginning!) yesterday what a big part of my success I feel her attention (and love and sympathy) has been.

    

Food Log

Breakfast

2-egg omelet with a spinach-chia seed-ricotta cheese and spices filling.

     Carb count: 3 g. Net

Early Lunch

Organic roasted turkey on Spring Mix greens with herbes de provence mayonnaise.

     Carb count: 1 g. Net

Late Lunch
1 oz raw almonds, 3 brazil nuts, 17g of walnuts and an ounce of aged Gouda cheese.
    Carb count: 5 g. Net
 
Dinner 

1/2 Caribbean-lime rotisserie chicken with side of green beans, asparagus, cauliflower and kale with carrots. Not shown (but eaten): ricotta cheese

    Carb Count:  5 g. Net

Late Snack
Almond butter.
    Carb count: 12 g. Net
 

Day total carbs:  

    ~30 g. Net carbs. 
Net carbs = total carbs - fiber 

The approximation "~" includes an amount added for calculation error and unknown (therefore, uncounted) carbs.

Liquid Intake
    Coffee:  54 oz,   Water: 112+ oz.

Please leave a comment if you visit my blog. Thank you!