Week 4, Day 3 Summary

Here's what I ate today:
water: 4 glasses

Breakfast:
1 egg + 1 egg white, 4 slices tomato, coffee (no sugar!)

Lunch:
Black bean & veggie soup, 1 slice whwh bread (no butter!)

Dinner:
Steamed salmon; spinach & rice casserole, steamed green beans.

Dessert:
1/2 of a large orange

Total calorie intake: 1,025 calories. Well under my goal, but I wasn't really hungry for much else. I definitely should have snuck in a handful of almonds or something similar between breakfast and lunch.

Exercise:
1 hour in the pool with Theresa. We did lots of laps, but admittedly they were only moderate intensity, but we did continuously move for the whole hour!

So I feel I did really well. Yippee!!

By the way, the spinach and rice casserole was a huge hit with John, Holden and myself. Here's the recipe if you're interested:

Spinach & Rice Casserole
Makes 8 servings

• 1 cup chopped onion
• 2 cloves minced garlic
  
• 1 teaspoon olive or canola oil
• 1 1/2 cups uncooked long grain rice
• 4 cups reduced sodium chicken broth
• 1 (10 ounce) package fresh spinach, torn
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 1/4 cup shredded Parmesan cheese

Directions:

1. In a large saucepan, saute onion & garlic in oil until tender. Add rice; cook and stir for 2 minutes. Add broth; bring to a boil. Reduce heat; cover and simmer for 15 minutes. Stir in the spinach, salt and pepper; cook until spinach is wilted.
   
   
2. Transfer to a 2-qt. baking dish coated with nonstick cooking spray. Sprinkle with Parmesan cheese. Cover and bake at 375 degrees F for 20-25 minutes or until rice is tender.

Nutritional Analysis: One serving (3/4 cup) equals 174 calories, 2 g fat (1 g saturated fat), 2 mg cholesterol, 386 mg sodium, 33 g carbohydrate, 1 g fiber, 6 g protein. Diabetic Exchanges: 2 starch.