NO FOOLING AROUND FOOD/EXERCISE TRACKING

[Lise]

It was....I baked 2 and will have the other today...my Easter treat....along with 85% chocolate..I also made some CO bark...I sure missed it during Lent

[CindyCRNA]

No gym today as it was closed but i did some free weights at home. For tomorrow: (work)

B: 1 Oopsie sandwich with
3 eggs
1 slice muenster cheese
1 T Walden farms Strawberry jam

L: 1 Oopsie sandwich with
2 slices smoked gouda cheese

D: 100 grams baby spring lettuce
1/2 yellow bell pepper
2T Blue Cheese dsg

S: Pumpkin protein shake (recipe in prev. posts)

Calories: 1521
Fat: 110 grams 66%
Carbs:34 grams 9%
Fiber: 14 grams Net: 20 grams
Protein: 95 grams 25%

[SuSUN]

Hi Cindy and Lise,

Still here 'trying.'

Calories are way up today, eating left overs from Easter Dinner.
I probably won't make my goal of 125 before Thursday my deadline as we fly away for 2 weeks then.
I was working all day too so had packed my lunch and nibbles.
I copied your layout Cindy really helps to see the ratios this way, hope you don't mind.

Calories: 1,786
Fat: 105.9 58%
Carbs 65.0 16%
Fiber 21.00 Net 44 grams
Protein 103.8 26%

b: 1 egg, almond-flax 'pancake' w splenda, 1/2 oz Cdn bacon

L: 2oz canned corned beef, 1 5oz Tomato w 1 tbsp creamy ceasar dsg

snack: 8 Almonds, raspberry herbal tea x 2

D: 3oz Leg Lamb, buttered broccoli, gravy au jus, tablespoon of stuffing

snack: 4tsp of coconut cocoa bark

PM: 3 mugs of SF Cocoa

I expect to see a gain on the scales tomorrow as no formal exercise today, just work lots of sitting and phone work.

That's all folks have a great sleep and I hope to be back tomorrow.

Susan
126.4# this a.m.

[CindyCRNA]

Yum, leg of lamb. That sounds good. I have only made lamb chops but have many recipes for leg. I need to make one. I love your lay out. I like to look at what percentages people are eating so I can see if I'm way off. For today:

B: Walden Farms SF Waffel mix 1/2 cup
1 egg yolk for mix
3 T butter
SF syrup

L: 1 Oopsie
1 oz melted habenero cheese

S: Butterscotch protein shake:
12 oz unsweetened Almond Breeze
1T SF butterscotch dry instant pudding mix
Davincis Butterscotch syrup
1 scoop Optimum Nutrition's Casein Protein powder

D: 100 grams baby spring lettuce (Costco)
1/2 yellow bell pepper
4T blue cheese drsg

Calories: 1514
Fat: 121 grams 72%
Carbs: 39 grams 9%
Fiber: 11 Net: 28 grams
Protein: 73 grams 19%

I am making an attempt to get my protein down. I have to remind myself that energy comes from fat. Protein wont make me feel more energetic. !500 calories is my goal so today looks good.

[CindyCRNA]

B: 2 slices Julian Bakery's LC bread
2T CO
Walden Farms Strawberry Jam

L: Oopsie
3 egg yolks, fried
1 slice muenster cheese

S: 1/2 cup Daisy 4% fat cottage cheese

S: 1/2 cup Yocheese
1/2 raspberries
2T cream
Raspberry Davinci's

D: Guacamole salad with 4 oz Guac.

Calories: 1494
Fat: 150 grams 63%
Carbs: 63 16%
Fiber:35 Net: 28 grams
Protein: 77 21%

[CindyCRNA]

Oh, and 25 min weights at the gym.

[CindyCRNA]

B: 1/2 cup LC waffel mix
1 egg yolk
1T CO
SF syrup

L: Oopsie
2 slices muenster cheese
1/2 cup Dannon Yocheese
1/2 fresh raspberries
1T cream
Raspberry Davincis

S: Peach protein shake (as above in prev. posts)

D: 100 grams spring baby lettuce
Walden Farms salad dressing
3 oz cooked buffalo roast

Calories: 1524
Fat: 100 grams 59%
Carbs: 49 grams 11%
Fiber:17 grams Net: 32 grams
Protein: 116grams 31%

[CindyCRNA]

Early Breakfast at work: 3 slices bacon

B: 1 Oopsie
3 egg yolks, fried
1 slice muenster cheese

L: 1 Oopsie
2.5 ounces melted Brie
Walden Farms Strawberry jam

D: 1 pkg tofu spaghetti
100 grams Italian sausage, weighed raw, then fried
1 T parm cheese
(Fry sausage, then toss noodles and red pepper flakes in sausage and all the grease in the pan, sprinkle with parm cheese)

Calories: 1479
Fat: 117grams 73%
Carbs:23 grams 5%
Fiber:7 grams Net: 16 grams
Protein:76 grams 22%

These are great! Lets see how I feel!

[CindyCRNA]

I added 150 grams of baby spinach, steamed to todays, Barely any carbs but a power vegetable!

[ebheffernan]

OK here's what I ate and did today, and if you see something that doesn't seem right let me know, I'm still figuring this out!

Breakfast: 1.5 eggs scrambled in 1 tsp butter, topped with 1 tbsp salsa
4 mile jog
Lunch: beef jerky (1/8 cup worth) and 1/2 cup dry roasted mixed nuts
Snack: 1 tbsp peanut butter, 1 oz cheese (this great cheddar with herbs mixed in-yum!)
1 hour karate, light to moderate intensity today
Dinner: sausage (aidells chicken and apple), caprese salad (tomatoes, whole milk mozzarella, fresh basil, drizzled with olive oil)
Dessert: 1 oz 60% dark chocolate with almonds

I read someones post about coconut oil helping vs olive oil hindering and I have some coconut oil and coconut cream concentrate from tropical traditions that I use sporadically so I think I"m going to try and insert a tablespoon of the concentrate in instead of peanut butter for a snack and start cooking with the coconut oil more. The problem I have is I don't like the taste on anything but meats when I saute with it. The concentrate is yummy though plain.
I think it is between 1300-1400 calories

[CindyCRNA]

Ebheffeman, my favorite tool is ******.com. It is free and it allows you to enter all your food and will give you a breakdown on calories, P/C/F and percentages of each, which is critical. Your active, thats fabulous. Here are my concerns for what you have posted:
Peanut butter, unless it states, contains sugar and 7 carbs per tablespoon
Beef jerky, check sugar, alot have it but very high in sodium but not a bad choice
I know Aidells sausage has carbs and sugar but it is very good, just read the back as I'm not sure
Was the chocolate sugar free?
Easy does it on the tomatoes, they are carb-y

I'm sure you are wondering about this obsession with sugar. For me, any trace sugar starts cravings so I stay away. I would really need to see the breakdown on ****** to see where you are. This looks like it might be a bit high in carbs only because a lot of the items are processed and they always use sugar. How would I change this?
Substitute almond butter (natural) for the peanut butter, fried beef instead of the jerky (more fat, way less sodium, no sugar) As for the Aidells, read the back as I like that they are generally committed to using as few ingredients as possible and it may be fine.
The chocolate, I know a lot of people here only eat the 85% as it has the least sugar.

The thing I like about ****** is there is place for "custom foods". Mine has about 100. Just read the back of the package and plug it in and give it a name. I only put in fat, carbs, fiber and protein. I don't enter the other stuff. This is good as I'm not sure if Aidells sausage is in their database!

For me for today:

B: 1 Oopsie
1 slice of muenster cheese
3 egg yolks, fried
1 T Walden Farms strawberry jam

L:1 Oopsie
2 oz melted brie cheese

D: 6 oz cooked, leg of lamb
50 grams baby spring lettuce
1/2 yellow bell pepper
2 T Litehouse Blue Cheese dressing

Calories: 1522
Fat: 108 grams 65%
Carbs: 25 grams 6%
Fiber: 4 grams (thats poor!) net: 21 grams
Protein: 104 29%

Fiber is pretty sad but I am happy with these numbers. I eat a bit more protein than I should but it works better for me.

[jem51]

cindy, i am also pretty much fiberless. works for me. too much and i get a terrible tummy.
i'm wondering about those yolks; do you fry them whole, runny (if possible) or scrambly like?
i hardly ever eat eggs but may start having them more as my digestion improves....maybe.
i am pretty happy w what i eat now but you never know when i might get the desire for something different.

[CindyCRNA]

Oh, I forgot to add my snack:

1/2 cup Dannon Yocheese
85 grams strawberries
Davinci strawberry syrup

calories and stats don't change as they were already figured in.

Jem, yes too much fiber gets me also so I'm not too worried. My eggs are scrambled. I would like to leave them runny but they always break when i flip them so I don't try any more. What did I read about cooked egg yolk...arachadonic acid? I don't remember except less cooked was better.

[ebheffernan]

Thanks for the reply and advice! I did buy beef jerky that was low carb at the health food store-and the aidells sausage is 1 gm carbs per sausage and equal in fat and protein. The peanut butter is actually better for me than fruit, I had to cut out fruit last week cause it was making my cravings BAD! (was trying to do paleo) I can do a small amt of raspberries or strawberries ok. If I have problems losing I'll go up on my chocolate percentage and cut the peanut butter.

Breakfast: 1/2 avocado, 2 slices thin smoked ham lunch meat (hormel naturals without preservatives)
Lunch: 1.5 TBSP coconut cream concentrate, 1 whole milk mozzarella cheese stick, 1 oz turkey
Dinner: I'll let you know!
I entered it so far on ****** and got
Fat 42gms (73%)
Carbs 13gms (10%)
Fiber 7.5 gms
Protein 20.9gms (17%)

Becky

[ebheffernan]

OK, my dinner was homemade beef veggie soup, beef cooked in virgin coconut oil and all fat added to broth (organic beef, 10% fat so I added 2 tablespoons of coconut oil)
I had some chocolate and I will have a chicken sausage as a snack later (aidells-checked the label and only 1gm carb per sausage, they're all natural and no junk added)
So total my stats today were:
Fat 108G (66%)
Carb 53G (15%)
Fiber 18
Protein 69 (19%)
Total calories 1,441
the protein was better today, I got it higher I know the carbs are still a bit high, I'm working on it. I figure I definitely won't gain!
Tomorrow I"m looking forward to bacon and eggs in the AM, I bought some great all natural bacon from the health food section at fred meyer, it's organically fed pig and no preservatives. Heathy fat-Yum!
Becky

[CindyCRNA]

That is great to know about Aidells. I will look those up. I never bothered because I assumed they were high. Good to know now that it is grilling season.

I know what you mean about fruit. I do raspberries, strawberries, blackberries, peaches, and blueberries but in small amounts and usually in my protein shake.. Vegetables are pretty much limited to baby lettuce, spinach, bell peppers (all colors), cucumbers, green beans, broccoli, cauliflower, a few snap peas, small amount of onion, mushrooms.

B: Maple Groves Farms waffle
1 egg yolk (to make waffles)
2.5 T butter

L: 5.5 oz garlic lamb
1/2 cup tziziki (made from Yocheese)
1 Mama Lupes tortilla

D: 50 grams raw baby spinach
3.5 oz garlic lamb
4 T blue cheese dressing


Calories:1411
Fat: 96 grams
Carbs:32 grams
Fiber:12 grams Net: a perfect 20 grams!
Protein: 109 grams

Percentages are 62%/32%/6% so this is great. I have bumpes up my protein as i was hungry all the time on less. My goal is for fat grams to equal protein grams and both to be around 100-110. Net carbs around 20 grams.

[CindyCRNA]

Exercise: Lots of gardening. Gym tomorrow.

B: Maple Groves Farms waffle mix, 1/2 cup mix
1 egg yolk
3 T butter
Walden Farms calorie free maple syrup

L: 1 Mama Lupes LC tortilla
5 oz leg of lamb (weight after cooking)
1/2 cup Dannon Yocheese made into Tzaski sauce

S: Pumpkin Protein Shake (look at earlier posts for recipe)

D: 50 grams baby spinach, raw
2 T blue cheese dressing
3 oz salmon

Calories:1630
Fat:108 grams
Carbs:48 grams
Fiber:20 grams Net:28 grams
Protein:126 grams

Calories and protein a bit high. Goal is closer to 100 grams fat, 100 grams protein, 1500 calories and 20-30 net carbs

[jem51]

since my BG is having trouble settling back down, i decided to have an egg (1) and some bacon (3 thin) for breakfast. that does not mean that i won't have a smoothie sometime today but i do not know.
the smoothie does not increase my BG much but for some reason, if i just go to egg, it'll settle down much more quickly.....who knows.
i have meatloaf so will have a lettuce wrap for lunch and i am stewing a chicken for dinner.
i also have some beautiful asparagus....it's the season.
no doubt, i'll have a snack thrown in like a glass of buttermilk or slice of cheese...

[CindyCRNA]

Jem, read what I wrote today about diabetics and protein level. I wonder if it isn't the protein in your diet that needs to come down a bit. How many grams of protein are you eating a day?

B: 1 Oopsie
3 egg yolks, fried
1 slice muenster cheese

L: 1 Mama Lupes tortilla
6 oz lamb (Too much protein but that finished the lamb)
1/2 cup Yocheese to make Tzasiki sauce

S: Raspberry Yocheese Shake:
2 cups unsweetened Almond Breeze
1/4 cup cream
1/2 cup yocheese
Raspberry Davincis
125 grams frozen raspberries

D: 100 grams baby spinach, raw
2 T Blue Cheese Dressing

Calories:1532
Fat:110 grams 65%
Protein:99 grams 27%
Carbs:34 grams 8%
Fiber:8 grams Net: 26 grams

[jem51]

yes, cindy. i have dealt w the protein issue. if i stay under 100, i'm good. when i played w zc, it was always elevated.....and i ate lots of fat. dr bernstein addresses this nicely.
fruit, other than berries, seems to be the enemy. i seem to be able to overdo it w/o a thought!! actually, in the back of my mind there's a little light and the thought that i should really not eat the whole # apple, but i can squash it pretty quickly.

the problem is that i get comfortable w great BG and assume that that apple won't hurt..WRONG!! now if i really stuck to 1/2 small apple, probably okay, but....well you know the rest. it is a good thing that my apple tree is not a good producer yet.

truly, my best sugars are when i am eating small frequent meals. the problem is that i can't get it just right and am often hungry w/in an hour or so. someday, i'll figure it out. hopefully, w/o doing too much damage.

[CindyCRNA]

I know with keeping my carbs between 20-30, i have to measure and weigh berries and fruit. I make a protein shake that I allow 5 net carbs of fruit. That is 125 grams of raspberries, 85 grams of strawberries or 1/2 cup pumpkin. Pumpkin shakes are really good!! So I can easily see you tossing 1/2 of an apple at a time. I try to limit my protein to 100 grams a day and keep fat about the same.

[jem51]

yes, i am careful about berries and i only use 1/4 c pumpkin in my smoothie. no problems w either.
now when i'm picking berries, that's a different story. i went to pick w my nephew a couple summers ago and we made ourselves sick.....and i thought i was being pretty careful.
yesterday was better but i was feeling a little tired still. today should be better.

sorry, for all those sleepless nights!!