SHEs Organized

I had cocoa & creamer and a kiwi reduced egg intake to one no cheese today.
{This morning my B.S. was up to #90 so that was good news my
tweaking of the night 24hr. dose is working.} Having to focus on that currently instead of
loosing excess lbs. that have crept back on. ~sigh~ My bday is coming up and h. wants to
do a get away too.
a.m. walk
lunch
salad 1 Gorton's fish portion veg. mix

snacks;
ch chocolate chips chunky version
peanuts

Dinner
sausage dog
salad ~ no dressing
froz. fruit bar strawberry

What I ate Friday August 13 = 3.6 starches

1.6 Fiber Bar 6am
0.0 Coffee, Black (2 cup) 6am
0.0 Tea, mixture Green/black unsweetened (2 quarts) 7am-5pm
0.0 Apple 9am
0.0 Pecan halves (4) 9am
0.0 Tomato Noon
0.0 Okra (no coating or batter used) 2 cup Noon
0.0 Bacon Grease (1 oz=2T) Noon
0.0 yogurt Light Yoplait fruit 3pm
0.0 Cheese (1 slice) 5pm
0.0 Egg 5pm
0.0 Egg 5pm
2.0 Potato, hash browns (4 oz) 5pm
0.0 Milk (1/2 cup) 9pm
0.0 Grape Juice (1/2 cup) 9pm
0.0 Gum (1 stick)

Today's Exchanges (goal) actual
Free Foods (3) 0.3
Meat (6) 2.8
Fat (4) 10.1
Veg (4) 3.8
Milk (3) 1.9
Fruit (3) 3.1
other Carbs (0) 0.0
Starches (6) 3.6

Good News - the carbs are in good shape. I've kept them low the past couple of days so hopefully will not completely blow it this weekend..
Not so good news - I'm cringing at the Fat #. Over DOUBLE what it should be.

4.8 lbs lost since August 1st.

Harriet thank you for posting what you ate. You are a great example of eating healthy. I agree with soda i does become a habit quickly and makes you want to eat more - at least for me.

Some days I need more carbs than other days. I'll switch my starches for milk and fruit which both contain lower amounts of carbs than starches.

I really like your smoothie recipe it would be very filling and good.

Does your greek yogurt come in 4 oz containers or do you measure from a larger container?

There is that okra again on your list OKay. Are you growing it? I love beets and many people can't stand them so I guess I have a vegetable like okra. What is milton bread? When okra season is over your fat count will drop.

lucylee

Tuesday
Breakfast 10:00
PB Crackers (1.5) – 1.5 starch, 1 fat = 210 calories
Banana – 2 fruit = 120 calories
Granola bar (1) – 1 starch, 3 fat = 190 calories

For some reason, I just haven't felt very full on the banana/crackers breakfast lately. Maybe b/c I'm sleeping later, maybe b/c I'm eating a little less late night? I don't know.

What about switching your mini wheats – dry to morning and either the crackers or granola bar to the evening? Harriet’s smoothie would be filling too.
3:00 p.m.
10 Triscuits (2) – 2 starch, 2 fat = 180 calories
1 slice cheese – 1 protein = 55 calories
6:30 p.m.
pound ? crab legs – 3 protein = 165 calories
1/2 baked potato (no butter/etc) (1) – 1 starch = 80 calories
A 3 ounce baked potato is 1 starch but since it is a restaurant potato it is probably at least 6 ounces to 1 full starch
See:
http://www.perinatology.com/Nutrition/E ... 20LIST.pdf
page 2
2 hush puppies (2?) – 2 starches = 160 calories
salad – 1 vegetable = 25 calories
10 squirts dressing (1 calorie each squirt)
Goo Goo Cluster (2) – 2 starch = 180 calories
9.5 starches? 3 fruit/vegetables – 9.5 starches is right on the mark, 3 fruit/veg is right on the mark, and 4 protein is good and 6 fat is a little over.

1375 calories are under where you want to be. But you can slowly go up.

Yeah rah lucylee you had a fabulous eating day and your counts were right on the mark. Later you won’t need to do calories I put them in just so you can get a feel of the foods.

Wednesday
Breakfast
PB Crackers (1.5) – 1.5 starch, 1 fat = 210 calories
Banana – 2 fruit = 120 calories
Granola bar (1) – 1 starch, 3 fat = 190 calories
Orange – 1 fruit = 60 calories
Lunch
6 Triscuits (1) – 1 starch, 1 fat = 90 calories
1 slice cheese – 1 protein = 55 calories
PB/dark chocolate granola bar -- not the almond crunch variety (2) – 1.5 starches = 140 calories
http://www.naturevalley.com/ProductDeta ... oductId=17
Supper
3 catfish, fried (3? 6?) 1 starch, 4 protein, 7 fat = 600 calories
Baked potato (2) – 2 starch = 160
Hush puppy (1) - .5 starch = 40 calories
2 peppermint patty mints = 20 calories
Later
grapes – 1 fruit = 60 calories
11.5? 14.5? starches? 4 fruits/vegetables – 8.5 starch is great, 4 fruits/veg is good for you, 5 protein is great, and 12 fats is not a good thing at 3 times the amount,

1745 calories is great lucylee. Think about increasing your fruits and vegetables and 1 protein.

I hope you can see by limiting your starches what a difference it makes. Also the difference you make switching granola bars.

I agree! Thank you Harriet for posting your food. It does help to see examples of healthy menu selection.

Today was the last of the Okra. I'm sad to see it end but the good part is the daily fat # will drop now. I rarely (almost never) fry vegetables, but okra is the exception. I didn't grow okra this year but 2 family members both sent me a bag of it. It was OKRA OVERLOAD for a few of days.

Milton Bread is a multigrain bread we buy at Sam's. It is DH and my favorite bread. It is heavy texture and on the sweet side (to me), but simply wonderful.

I love beets too! I want to grow them next year. hum....wonder if they are planted in fall garden? I need to check that out.

I found an excel spreadsheet at this site that is helping me with the exchange combinations. This excel spreadsheet has several worksheets in it but the one I like is called "Exc cal". Thought I would share in case anyone else is interested in using it. This spreadsheet contain a macro but I've examined the code and it looks good. I've downloaded it and used it without any problem.

Yes, I believe beets are planted as a fall crop in our area, OKay. Check if possible for a quick-maturing variety. That might help.

This is from Organic Gardening (link is http://www.organicgardening.com/feature ... 00,00.html )

Cold is cool. Beets are adapted to grow in cool weather, making them a perfect vegetable to plant both in spring and late summer. They thrive when the days are warm (60° to 70°F) and nights cool (50° to 60°F). They may go to seed if temperatures drop below 50°F for an extended period. Sow the seeds in full sun for the best roots; if you don't have a sunny spot in your garden, plant them anyway—beets still produce a lot of leafy greens in partial shade.

Harvest in fall. You can plant beet seeds directly in your garden about 8 to 10 weeks before the first expected frost and harvest them in time for the holidays. Beets harvested in fall have stronger colors than spring-planted beets, Goldman says, and fall beets often have higher sugar levels as well. So what are you waiting for? Plant a row or two this week.

Not a surprise that the What I Ate thread may overlap with the Productive Backyard

Great link OKay thank you for posting. I saved it so I can go back to really look at it indepth.

lucylee here is a new list -

I have included only the food items that you can't get the count for off:

http://tracker.diabetes.org/
or
http://www.perinatology.com/Nutrition/E ... 20LIST.pdf

Birthday/wedding Cake – 4 starch, 2 fat = 410 calories
Catfish fried 3 – 1 starch, 4 protein, 7 fat = 600 calories
Cinnamon roll Pillsbury – 2 starch = 160 calories
Cinnamon sticks – 2 starch, 1 fat = 205 calories
Combo Pizza flavored - 1 starch, 1 fat = 125 calories
Chicken fingers 2 – 2 starch, 1 protein = 215 calories
Cookie – 1 starch = 80 calories
Crab legs 1 pound – 3 protein = 160
Fish filets 2 – 2 starch, 3 protein, 2 fat = 534 calories
French fry s&s – 2 starch, 2 fat = 250 calories
French toast – 2 starch, 3 fat = 295 calories
Fried shrimp 4 - .5 starch, 1 protein, 2 fat = 185 calories
Frosted mini-wheats (1/2 cup) – 2 starch = 160 calories
Goo goo cluster – 2 starch = 160 calories
Granola bar (Nature Valley nut) – 1 starch, 3 fat = 190 calories
Granola bar (Nature Valley choc 7 nuts) – 1.5 starch = 120 calories
Hamburger s&s – 2 starch, 4 protein, 3 fat – 515 calories
Hash browns – 2 starch, 2 fat = 250 calories
Ice Cream – 2 starch, 4 fat = 340 calories
McMuffin - 2 starch, 2 protein = 300 calories
McDs Cini-minis – 4.5 starch, 3.5 fat = 460 calories
Nachos chili cheese – 2 starch, 4 fat = 340 calories
Pb crackers – 1.5 starch, 2 fat = 210 calories
Pepperoni/Sausage Pizza – 3 starch, 2 protein = 350 calories
Popcorn movie theatre – 10 starch, 4 fat = 980 calories
Sandwich subway club – 2.5 starch, 2.5 protein = 320 calories
Smart One pizza – 3 starch, 2 protein = 350 calories
Spaghetti small – 3 starch, 1 veg = 265 calories
Sundae brownie walnut s&s – 2 starch, 4 dairy, 2 fat = 800 calories
Tea sweet iced – 2 starch = 160 calories
TGI Friday frozen quesadilla snack – 2 starch, 1 protein, 1 fat = 260 calories

As we come across new ones I'll add them.

Getting ready to leave this morning for a quick trip to visit DSon & family with the following 2 food thoughts in my head....

Birthday/wedding Cake – 4 starch, 2 fat = 410 calories
Ice Cream - 2 starches, 4 fat = 340 calories

REALLY?!?!?
Eating this would mean spending my starches and fat budget for the entire day on food that I don't even REALLY like.
I suspect I won't choose to not eat ANY birthday cake/ice cream because DGS4 will be watching and I wouldn't hurt his feeling for anything, but I'm going to try and eat minimum - take a bite or 2 while he is watching and dump the rest when he isn't looking.
Is that wrong?

Weekend eating out challenge. ***sigh*** Before we ate out (earlier this week) I checked the menu online and learned what the calorie/nutrition/exchange count was for the choices. It was then an easy decision what to order without busting the exchanges for the day. However that won't be happening this weekend. DS knows we love to eat different types of food and enjoy going to new places to eat. He always has a couple places picked out for our visit and we do one new place each day. Part of the fun of this tradition is the unknown and discovering new-to-us dishes. The other meals are usually at their favorite places = Breakfast at Corner Bakery, etc. I'm going to have to develop some new ways of dealing with this WITHOUT OFFENDING anyone. I could eat my fiber bar at home while getting dressed and then have coffee while they eat breakfast. hum....that doesn't feel right.........that resturant should have oatmeal/yogurt type breakfast dish so maybe I should do it. ARrrrgh!! Making food choices is hard when I don't have it down pat yet.

Edited to add: I looked up the Corner Bakery breakfast menu to decide what would work. I can order a fruit medley dish to eat that will not blow the daily exchange budget! ***PHEW*** one eating out decision made.

Repeating to myself....I can do this....I can do this....I can do this....

5.2 lbs lost since August 1