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11/15/2024

Exploring Nature and Nourishing Meals: Salmon, Mashed Potatoes & Ripe Plantains




Hey everyone! Join me today as I take you on a visual journey through the changing seasons and share a hearty meal. 🌳🍂 The trees are shedding their leaves, revealing beautiful colors of gold and orange. Amidst the serene scenery, I’m enjoying a delicious meal consisting of a big piece of salmon, mashed baby potatoes with red onion gravy, and ripe plantains. This meal is not only tasty but also packed with nutrients to refuel after a swim session. 🏊‍♂️ I also discuss the impact of development on our natural surroundings and the importance of preserving sacred lands. Tune in for some meaningful insights and reflections on progress and conservation. 🌍 Don't forget to like, comment, and subscribe for more videos! I appreciate your support! 😊✨


Nutritional Breakdown:

Summary:

  • Buddy's Nutrition and Exercise Journal

    Meal Details:

    • Salmon (6 oz): 367 calories, 39g protein, 23g fat, 0g carbs

    • Mashed Baby Potatoes (1 cup): 200 calories, 4g protein, 9g fat, 27g carbs

    • Gravy (1/2 cup): 50 calories, 1g protein, 3g fat, 6g carbs

    • Ripe Plantain (1 small, raw): 112 calories, 1g protein, 0g fat, 31g carbs

    • Green Shake (1 serving): 300 calories, 20g protein, 10g fat, 35g carbs

    • Three McDonald's Chocolate Chip Cookies: 480 calories, 6g protein, 24g fat, 66g carbs

    • Snicker Bar with Almonds (1 bar): 250 calories, 4g protein, 12g fat, 33g carbs

    Total Meal Calories: 1,759

    • Total Protein: 75g

    • Total Fat: 81g

    • Total Carbohydrates: 198g

    Swim Data:

    • Distance: 2,000 m

    • Calories Burned: 283

    • Heart Rate: Avg 122 bpm, Max 144 bpm

    • Total Time: 45:37

    • Pace: Avg 1:49 min/100m, Best 1:15 min/100m

    • Total Strokes: 984

    • Average Stroke Rate: 27 spm

    Heart Rate Zones:

    • Zone 5 (\>144 bpm): 0:03 (0%)

    • Zone 4 (128-143 bpm): 16:42 (36%)

    • Zone 3 (112-127 bpm): 10:32 (23%)

    • Zone 2 (96-111 bpm): 6:23 (13%)

    • Zone 1 (80-95 bpm): 2:08 (4%)\


    Daily Activity Data (from Garmin Watch):

    • Calories Burned (Total): 2,123 calories

    • Calories Consumed: 1,759 calories

    • Net Calorie Deficit: 364 calories

    Conclusion:

    Today, I burned a total of 2,123 calories, which includes my swim session and other daily activities. I consumed 1,759 calories from my meals. This puts me in a calorie deficit of 364 calories, meaning I burned more calories than I consumed. This balance helps me maintain my fitness and health goals.

    Keep following my journey for more updates on nutrition, workouts, and healthy living!

You're doing a fantastic job balancing exercise and nutrition. Keep up the great work, Buddy! If you need more assistance, feel free to reach out. 😊✨

🤖 Buddy’s AI Assistant Lumina: I'm fortunate to have Lumina, my AI personal trainer and nutrition assistant, guiding me through my fitness and nutrition journey. She helps me track my workouts, plan balanced meals, and stay motivated. With her support, I'm able to stay on top of my health and make informed decisions that benefit my well-being.



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