Health and Fitness, July, 2010

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Indiana

Re: Health and Fitness, July, 2010

Postby Indiana » Wed Jul 28, 2010 5:28 am

lucylee here are your numbers for yesterday:

Breakfast
Diet Dr. Pepper
PB crackers -- 1 ½ starch
Banana -- 2 fruit

Bottle of water

1 ½ starch
2 fat
2 fruit

Lunch
8 Triscuits -- 1 ½ starch
2 slices 2% cheese - 2 protein
An apple -- 1 fruit
Small bowl of salad (mostly lettuce) -- 1 vegetable
5 squirts of dressing, 1 calorie per squirt
Bottle of water

1 ½ starch
2 protein
1 free – salad but count toward healthy vegetable
1 fruit (small apple is 1 fruit & larger apple is 2)


Snack
Granola bar -- 2 starch
Grapes -- if 13 = 1 fruit, this was probably 2, maybe more fruits

2 starch
2 fruit

Supper
Diet Coke
6" Subway sandwich, club, w/cheese, no mayo/mustard, etc. on 9-grain wheat bread -- 2 starches?
Bag of baked potato chips -- 1 starch?
Handful of mini wheats for dessert -- 1 starch? (Probably you're going to say MORE b/c it was probably close to 200 calories )

2 ½ starch (sandwich)
1 ½ starch (chips)
2 starch (wheat thins)
2 ½ protein
3 fat (chips)

Total for day

11 starch = 880
5 fat = 225
(`'•.¸(`'•.¸ ¸.•'´) ¸.•'´)
``• 5 fruit = 300 •``
(¸.•'´(¸.•'´ `'•.¸)`' •.¸)
4 ½ protein = 248
1 free (salad) = 0

Total = 1653

Your Subway sandwich was a good healthy choice.

Indiana

Re: Health and Fitness, July, 2010

Postby Indiana » Wed Jul 28, 2010 5:36 am

lucylee here are your totals for the week so far:

Sunday
13 1/2 starch = 1080
5 1/2 protein = 302
7 1/2 fat = 300
2 fruit = 120
Total 1802

Monday
14 ½ starch = 1160
7 protein = 385
13 fat = 585
3 fruit = 180
4 dairy (whole milk) = 480
Total = 2790

Tuesday
11 starch = 880
5 fat = 225
5 fruit = 300
4 ½ protein = 248
1 free (salad) = 0
Total = 1653

Good job lucylee your starches and fat are better. You fruit was gorgeous and your veggies are there now.

Today you can bring your starch to 10, and your vegggies to 2. Leave the fat, fruit and protein alone unless you want to increase the protein a little and decrease the fat to 4.

When it is written down you can see a pattern and look at the whole picture better to see where you need to make adjustments. PLUS the walking is great for your new healthy living plan.

Indiana

Re: Health and Fitness, July, 2010

Postby Indiana » Wed Jul 28, 2010 5:40 am

SHEM:

Change before you have to. - Jack Welch

I think this is very fitting for everyone posting here. Everyone wants to make a healthy change before you have to for medical reasons.

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Nancy
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Re: Health and Fitness, July, 2010

Postby Nancy » Wed Jul 28, 2010 9:57 am

Back from my walk today I saw 5 deer 2 does and 3 fawns :) makes my walks so much
more enjoyable. Got on the scales and was happy to not have gained anything.
Last night we had shrimp stir fry yum! It was so muggy here yesterday not as hot but it
rained.

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Harmony
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Re: Health and Fitness, July, 2010

Postby Harmony » Wed Jul 28, 2010 12:33 pm

Your walks sound beautiful, Nancy.

Last night I made a new chart, easier to follow. Today I did something which got a problem off my mind. That must have helped, now I feel more free and able to cope.

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lucylee
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Re: Health and Fitness, July, 2010

Postby lucylee » Wed Jul 28, 2010 2:16 pm

Thank you for the encouragement, Indiana and for your help calculating all this... I'm still amazed at how quickly those starches add up. :shock:

Today (so far)
Breakfast 10:00 a.m.
Diet Pepsi
PB crackers -- 1 ½ starch :evil: :evil:
Banana -- 2 fruit :D :D

Snack 12:00 noon
Grapes -- 1 fruit :D

Lunch12:30 p.m.
10 Triscuits -- 1 ½ starch :evil: :evil:
2 slices 2% cheese - 2 protein
An apple -- 1 fruit :D
Small bowl of salad (mostly lettuce) -- 1 vegetable :D
5 squirts of dressing, 1 calorie per squirt
Granola bar -- 2 starch :evil: :evil:
Diet Pepsi

But... ooohhh... I want to eat something else sooo bad... I want cereal or cookies or something...

Snack 3:00 p.m.
Two handfuls frosted mini wheats cereal -- 2 starches :evil: :evil:

Supper 7:00 p.m.
Crab legs (no dipping in anything, just plain crab legs)
Maybe 6 french fries -- I promise, I did not eat many of these at all!
Maybe 1/2 a hush puppy
Slice of lemon icebox pie (no meringue) :evil:

Snack 9:00 p.m.
Frozen ice pop Dr. Pepper flavored :evil:
Bottle of water

Snack 12:00 midnight
A bunch of grapes -- at least 1 fruit :D

Hmmm... just realized I did not take my vitamins this morning. I think they really do give me a little kickstart or something. I'm taking the One a Day Women's Active Metabolism variety. It supposedly has the same amount of caffeine as a cup of coffee, although I can't believe it gets into one's system as quickly. But that little boost may be doing me some good. If I take it now, though, it will be sorta nauseating for me... unless I eat again... * sigh *
I really shouldn't add two more evil faces to my tally this early in the day.
Last edited by lucylee on Thu Jul 29, 2010 11:06 am, edited 2 times in total.
Tomorrow is another day.

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Harriet
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Re: Health and Fitness, July, 2010

Postby Harriet » Wed Jul 28, 2010 5:57 pm

My ddad saw a fawn and doe on his walk yesterday, Nancy.

Gee, I saw a flourish around lucylee's fruits in Indiana's post.

New recordkeeping and releasing old on-your-mind stuff - both of those are so helpful, Harmony.

At grocery I bought avocados to add to salads for different texture, interest.

Dr encouraged me to try yogurt again (had stopped because of acid response to dairy). He is thinking of this intense dual round of antibiotics. I had the Greek that says it has several different active cultures. Verdict is kinda still out. Ate it after grocery shopping when I felt this wave of tiredness and then reclined to nap. So I felt a little twinge. But worth trying again.

Indiana

Re: Health and Fitness, July, 2010

Postby Indiana » Thu Jul 29, 2010 4:46 am

lucylee the only change I see is:

triscuits are 2 starch (5 crackers is one starch)

But... ooohhh... I want to eat something else sooo bad... I want cereal or cookies or something...

Supper 7:00 p.m.
Crab legs (no dipping in anything, just plain crab legs)
Maybe 6 french fries -- I promise, I did not eat many of these at all!
Maybe 1/2 a hush puppy
Slice of lemon icebox pie (no meringue)

Snack 9:00 p.m.
Frozen ice pop Dr. Pepper flavored
Bottle of water

Snack 12:00 midnight
A bunch of grapes -- at least 1 fruit

I don't how much crab you had but crab is 1 lean meat per ounce for 29 calories.
Let's guess 4 ounces for 4 meat
French fries - 1/2 starch & 1 fat
Hush puppy - 1/3 starch
Pie - 3 starch
dr pepper - 1/3 starch


Today’s:

11 2/3 starch = 1000
5 fruit = 300
6 protein = 230
1 vegetable = 25
1 fat = 45
Total = 1595

You haven't had enough calories did you have anything more after 3 pm?

We need to find some starches or another food that will satisfy you so that you don’t need to eat the starches as often and give you a larger serving than what you are having for the exchanges and keep you from getting hungry.

I’ll think of some and if you do and anyone else we should be able to come up with a good list.

Have you thought about looking at the healthy snacks thread to see if there is anything.

I put a link in the diabetes thread for the food groups and exchanges.

Your are doing great. You are looking at what you eat instead of committing to a diet plan and going at it a day or two and finding you just can't do it. This way you are gradually getting it in line and figuring how to tweak what you are eating.

Just look at today and yesterday you are doing good.

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Nancy
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Re: Health and Fitness, July, 2010

Postby Nancy » Thu Jul 29, 2010 10:45 am

Harriet I bet that made your dad's day!

Yesterday we had chicken taco salad dining out;
and a meat less salad at home.
I got extra lettuce so we will be having lots of salads.
Gotta love those summer salads.
Breakfast is done.

I've picked up the apples.
My walk in the field is over I did not see any deer today.
I’m up earlier and the sun rise was great here!

Neighbors are out shoveling gravel for their landscaping project
that's great exercise!

Yesterday I learned the marigolds,
Irish spring and Lifeboy soap keep deer away
so I planted some marigolds in the tomato patch.
I have mint to plant today.

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lucylee
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Re: Health and Fitness, July, 2010

Postby lucylee » Thu Jul 29, 2010 11:05 am

Yes, Indiana, go back and look where I edited for supper. I think I did pretty good with supper -- basically no carbs -- but I did have a piece of pie AND later a frozen push-up icee thing w/ds -- just to try it, you know, "It tastes just like Dr. Pepper." :roll:
Tomorrow is another day.


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