Day 7: Amount of meal portions and how much I eat

February 24^th

Hello everybody! How is your weekend coming long?

Sunday is our training day from morning till… it depends, could be longer could be shorter as we want and as we need.

Breakfast. We really like to train from early morning when there is such an opportunity. Therefore, the breakfast was very small: coffee, Wasa sport crisp with flora and salt. Anton ate a sandwich of oatmeal bread, margarine and chicken sausage and vegan cheese.

Snack time. For snack I got for Anton and me
raspberry flavored oat yogurt by Valio. Easy to take with you and very light if you are planning to go exercise for instance.

Our dinner. We ate our turkey fillets and a baked potato. It is usually enough for us to it one potatoes for two of us. Thus, the next day I should not be baking all over again!

Amount of meal portions. It is enough for me to eat one fillet of thin chicken or turkey. Anton usually eats one and a half of such fillets. If we had a very long and exhausting day then I would eat – one and a half, and Anton – two fillets.

From 4/4 of the plate for our dinner:

1/4 are proteins, which is meat (chicken or turkey)
1/4 are carbohydrates (potatoes or brown uncooked rice
2/4 are vegetables and greens

Of course, we also vary our meal portions if needed. For instance, a free day there is as small as possible of carbohydrates (no potatoes and no rice) only meat and greens.

As we all know if you want to loose even a little amount of weight we need to spend energy more then consume. And of course we need to restore the spent energy. It is important that it is done the right way.

If you want a professional point of youit is better to turn to a nutritionist – a competent specialist who will select for you an individual nutrition system that meets the real needs of your body.
In my blog I describe how we ( me and my partner) with our amateur knowledge keep fit and feed ourselves.

How it works for us. Anton and I are very different in our eating habits. Although, the more examples I see, the more typical it seems. Like many women, I eat less. And most importantly, I love fractional nutrition. For me is a usual thing to eat about 4-5 times a day and very very little. But with our nutrition challenge, my meals started to become a little bigger and I started to eat only 3 times a day. For now it is my breakfast, snack, and late dinner.

Right now a little bit info about our special green for today!
Spinach. It can be eaten raw or boiled and it includes proteins, minerals, carbohydrates and vitamins:

tryptophan. It is an amino acid that is important for the production of serotonin. People associate it with a positive mood. It is needed for normal brain function and healthy sleep;
iron – helps the body produce healthy red blood cells. Absence leads to anemia, weakness and difficulty breathing;
vitamin K – 482.9 mkg / 100 gr. Its absence causes the development of many diseases;
lutein. Protects against cognitive ( the ability of an individual to perform the various mental activities most closely associated with learning and problem solving) aging at any age.
Spinach also contains: calcium – 30 mg; magnesium – 24 mg; potassium – 167 mg.
Calories in spinach – only 7 kcal per 100 grams!