Saturday, November 29, 2008
I have no clue what the heck I did to myself to have a one pound gain. It has to be the pumpkin custard and the wine.
I did have Merlot Thursday and one of those darn custards. When I made them I used half the amount of sugar the recipe called for. So little sugar nobody likes them but me. I have 3 left and won't touch them. The Greek adds his sugar to them, he is going to finish them.
12 Pound Challenge
Today I had a great calorie and food choice day. I decided to have cabbage more often and added psyllium 3 times a day for the fiber.
I expect to lose that darn one pound by tomorrow. This is such a set back if I intend to lose 12 pounds by Christmas. I have lost only one so far. I have always lost weight slow, very slow, but I keep at it. I am in my 15th month right now.
Here is what the cronOmeter says I did for the day.
For the small amount of calories my nutrients sure are high. Works for me. So are the carbs. I am going to have to get used to the fact that I can't get them low. I like fruit to much to give it up. I don't eat bad carbs at least, by that I mean processed grains.
Today was a very good day with calories and snacks. Back to my usual eating plan. I was 148.4
I have only one pair of pants that fit, so I went shopping for one more pair. I didn't want to try them on in the store. I found a size 8 slims that looked pretty small to me, I brought them home and to my surprise they fit with a bit of extra room even. I thought maybe the first 8's might be made bigger so this time I bought Lee Jeans. I don't remember them being cut big.
Now, I am thinking, if I get to my goal of 127 I might be wearing a size 4. That is hard for me to even think about. I have never worn anything that small.
One year ago
I was reading my journal from one year ago. I was happy to be leaving the 200's. When I started CR back in Sept. 07 my waist was 44. It is now 30, wow.
It seems I was having a hard time with hunger then. I can now say that doesn't happen to me. I have very little hunger now. It is a wonderful feeling. Maybe my body has finally adjusted to the amount of calories it is going to get.
Goal for the am is 147.2.
Friday, November 28, 2008
I was 147.8 when I left for Hopland this am. When I got back I was 150. I usually don't weigh more than 2 pounds more in the pm than am. Sure hope I am still 147 tomorrow morning.
I checked my journal from last year. Hard to believe, Thanksgiving 2007 I was 201 pounds. Apparently I had a decent calorie day then also, but still put back on two pounds. I sure don't want to do that this year. Only a few hours to go and I will know what damage I did to myself.
Dinner was great and as lo cal as we could make it.
I hope everybody had a wonderful meal.
Wednesday, November 26, 2008
Below are a few low calorie, high nutrient, and high fiber vegetables that I enjoy.
Broccoli: It is fairly low in carbs and protein, OK in fiber. One of my favorites so I will stick with this one.
Green Beans: They are low in calories and protein, a bit high in carbs. I add a small amount of olive oil and salt. That raises the calories but also adds some Omegas and it tastes wonderful.
Brussels Sprouts: This is my all time favorite. I eat it only when in season and fresh. I steam it then add just a bit of sea salt, nothing else. It is low cal with protein at 4g for 9 sprouts. The carbs are low too. The vitamins and minerals are also great. I have this a least once a week when in season. This vegetable is wonderful with Hollandaise sauce on it as well. A great protein source, watch out, it is also high in fat.
Spinach: Low in carb and calories. I cook this in a frying pan with a bit of olive oil, when cooked I add some white balsamic vinegar. We have this at least once a week.
Cauliflower: 2 cups only 80 calories with 5.8 fiber and good protein at 11g. Carbs are a bit high. I don’t server this veg. Often, the Greek doesn’t like it. I like to eat it raw.
Apples: They are now sweeter and bigger than ever. One apple has about 115 calories no protein and a whopping 30 grams of carbs making it not such a good fruit choice.
Berries: I buy frozen organic blackberries, raspberries, and blueberries.
I mix them together and keep them in a large freezer bag. One cup is about 100 calories with a bit of protein and lower in carbs than an apple and banana.
Fish: It is a must, try to have fish twice a week. Prawns, Mahi Mahi, Salmon, Orange Roughy, Halibut are all my favorites.
LEAN MEAT and EGGS
I always try to buy hormone free meat and eggs. I prefer a Top Sirloin with all fat trimmed. I weigh it before its cooked and stick with 4 ounces.
I stay away from nuts and soy. Nuts because they are just to many calories and soy, well, I hate it.
I don’t like peas, carrots, turnips, parsnips and a few other root vegetables. I don’t eat potatoes but do eat yams and some winter squash. I never have liked summer squash like zucchini. I am finding out that winter squash my be to high in carbs for me. A 4 inch winter acorn has 44g. More than half what I should have in a day. I will be eliminating them from my food list as well as yams. The carbs are through the roof with yams. 86 in only one cup. Banned, gone forever. I did eat them recently and still lost weight, as I was looking at the calories not the carbs. Right now I am not so much interested in carbs as I am protein. One cup of yam does have 5 g. Protein. So I might finish eating the ones I have. The vitamins and minerals are good with them.
I need to think this food choice over. I need to decide what I need to do with carbs.
This is just a partial list of veggies, fruits, and proteins that I like and eat. I always have at least one serving of a green veg a day, sometimes more.
I have eliminated all drinks containing sugar. I drink teas. I try to never eat any processed foods high in sugar and fat, no bread, cereals, pastries, candy bars, no so called nutrition bars or energy bars. Those bars are not nutritional nor give me energy, they do give plenty of calories.
There is always the exception, Whole foods had a Chocolate bread this time of the year, winter, that I love and might buy again. I buy just two loaves and when its gone I am done for another year. I always freeze bread so it’s lasts for weeks.
No fried foods
Don’t eat anything fried. Cut back on saturated fats, use nonfat dairy and lean meats and olive oil. I don’t eat soy or anything that has soy in it, at least I try my best to. I don’t buy anything with High Fructose Corn syrup in it. That means Catsup, I did find an organic one without it.
I buy hormone free beef and free range whole chickens. The taste is wonderful and they have better nutrients than corn feed beef and caged chickens. If it costs a few cents more it is well worth it. I buy the beef and chickens from the rancher about 3 times a year.
Beans are a good protein choice but rice, pasta and bread are borderline, they are relatively high in calories and low in nutrients. I decided to eat beans seldom and to not eat rice, pasta and bread, except that Chocolate seasonal bread I already mentioned. If I do have bread or rice it would be brown and unprocessed as possible.
It is important to learn for yourself what specific mix of good foods you enjoy, make you feel healthy, cause no problems, and keep you satisfied.
A side effect of counting calories, protein and other food nutrients is losing weight, the other is maintain weight.
I know I will never be able to over eat unhealthy foods again. Now that I am learning what foods make me feel good and fill me up and are low in calories I will stick with them forever.
After my weight is stable where I want it, I will eat about 10% less than my calories requirements for each day. For me this is fairly low already. Knowing this does not make me unhappy but determined to not go over that amount.
Another good thing that I noticed about not eating processed foods, my body is leaner, while I still have 20 pounds to loose my body is leaner than it was when I was younger at 20 pounds heavier. Of course I realize that I have less firm muscle tone but I am still leaner and no puffy feeling.
My overall health has greatly improved. No colds, no flu, no headaches, no stuffy nose. My blood pressure is normal, so is the cholesterol, in fact my last blood test came back with everything in the normal range. This took less than a year to achieve
I am a calorie restriction convert for life.
I think I will go to Whole Foods this week end to see if that Chocolate Sour Cherry Bread is there.
Tuesday, November 25, 2008
So I made my invitation like the Williams-Sonoma one.
Now, I want to have a party.
Monday, November 24, 2008
I usually use images but this one shows more detail.
I am low in calories but high in protein for the day and I managed to keep the carbs fairly low so I am not going to worry about the calories today. That will all change tomorrow anyway.
I am testing myself with the carbs. I adjusted my target range after I read more about them. I think I will have a hard time keeping them as low as what I have read about.
I eat good carbs, mostly fruit, but I want to try and keep them low for a week or so to see if it make a difference.
I also had to increase the amount of Non fat cottage cheese to boost the protein. I don't usually have a full cup.
Hope this day works good for me. Right now it is time for the cottage cheese and a cup of tea.
Yes, calories do count, even if you don't.
Nutrition Summary for November 24, 2008
Report generated by CRON-o-Meter v0.9.4
Energy | 739.3 kcal 74%
Protein | 60.2 g 100%
Carbs | 50.9 g 102%
Fiber | 10.4 g 50%
Starch | 0.0 g
Sugars | 36.1 g
Fat | 33.9 g 60%
Alcohol | 0.0 g
Caffeine | 0.0 mg
Water | 593.9 g 22%
Ash | 4.7 g
Vitamin A | 871.6 IU 37%
Retinol | 151.0 µg
Alpha-carotene | 0.6 µg
Beta-carotene | 215.3 µg
Beta-cryptoxanthin | 9.0 µg
Lycopene | 0.0 µg
Lutein+Zeaxanthin | 549.7 µg
Folate | 166.7 µg 42%
B1 (Thiamine) | 0.3 mg 31%
B2 (Riboflavin) | 0.9 mg 84%
B3 (Niacin) | 8.3 mg 60%
B5 (Pantothenic Acid)| 2.9 mg 58%
B6 (Pyridoxine) | 0.9 mg 61%
B12 (Cyanocobalamin) | 4.9 µg 203%
Vitamin C | 89.0 mg 119%
Vitamin D | 34.0 IU 8%
Vitamin E | 3.2 mg 22%
Beta Tocopherol | 0.0 mg
Delta Tocopherol | 0.0 mg
Gamma Tocopherol | 0.5 mg
Vitamin K | 37.0 µg 41%
Biotin | 0.0 µg 0%
Choline | 312.1 mg 73%
Calcium | 193.6 mg 16%
Chromium | 0.0 µg 0%
Copper | 0.6 mg 70%
Fluoride | 75.7 µg 3%
Iron | 6.4 mg 79%
Magnesium | 97.6 mg 30%
Manganese | 3.5 mg 195%
Phosphorus | 599.3 mg 86%
Potassium | 1037.6 mg 22%
Selenium | 65.1 µg 118%
Sodium | 405.3 mg 31%
Zinc | 7.2 mg 90%
Saturated | 12.1 g 61%
Monounsaturated | 13.9 g
Polyunsaturated | 2.5 g
Omega-3 | 0.3 g 27%
Omega-6 | 2.0 g 17%
Trans-Fats | 1.4 g
Cholesterol | 511.7 mg 171%
Phytosterol | 14.7 mg