It's all about me

2108 - maint. cals

Calories at 2108, maint. cals plus 8. Sat fat over by 1 gram, but still averaging 18g for week, happy with poly & mono fats at 20g and 28g, fiber at 49g, a bit much, satisfied with protein at 131g. Looking at food list, the only change I would have made would have been 1 whole + 3 whites rather than the 2 whole + 2 whites - would have lowered cals by about 80 and lowered sat fat to under 20g without affecting protein or carbs.

And in the "Life's Little Jokes" catagory, every single time I convice myself that coffee minus creamer is "good", a new flavor comes out to wag its tail at me....today it's "white chocolate macadamia nut".:eek:

Looking over my numbers for the week and month I'm satisfied that I'm on track with everything (except calcium and D). Of course I'm missing one day of input, but it was a really atypical day so including it would throw the picture off more than omitting it.

So, for the week average:
cals: 1804
Fat: 71 636 37%
Sat: 18 164 9%
Poly: 13 121 7%
Mono: 29 258 15%
Carbs: 181 597 35%
Fiber: 32 0 0%
Protein: 120 479 28%
Alcohol: 2 16 1%

and for the month average:
cals: 1751
Fat: 66 595 35%
Sat: 19 174 10%
Poly: 11 96 6%
Mono: 25 227 13%
Carbs: 181 588 35%
Fiber: 34 0 0%
Protein: 126 503 30%
Alcohol: 1 6 0%

yesterday's food

liquids
coffee, 12 oz
water, 80 oz

fruits
apple, 1 small
applesauce, unsweetened, 1/3 cup
tangerine, 1 small
banana, 1 medium
raisin/cranberries, .05 oz combined

veggies
broccoli, 2 cups (yield after cooking), tops only
carrots, shredded, 1/2 cup
tomato, 1 cup (cherry)

dairy
cottage cheese, 1/4 cup
yogurt, plain, ff, 1/2 cup
parm. cheese, 2 tablespoons

meat
chicken, 2 thighs, small
ground beef, 87% lean, 4 oz
egg, whole, 2
egg, white only 2

grains/nuts/legume/seeds
almonds, 1 oz
walnuts 1/2 oz
black beans, 1/4 cup
flax, 1 tablespoon
buckwheat, 1 tablespoon
whole wheat flour, 1/4 cup
rolled oats, 1/2 cup
oat bran, 1/4 cup
whole wheat tortilla wrap, 1 wrap

other
pudding, ff/sf, 2 servings
honey, 1 tablespoon

Total: 2108
Fat: 78 704 35%
Sat: 21 191 9%
Poly: 20 182 9%
Mono: 28 248 12%
Carbs: 248 797 39%
Fiber: 49 0 0%
Protein: 131 524 26%
Alcohol: 0 0 0%
 
I don't know how you do all that.lol.

Thanks for the advice. I've decided to go to church on Sunday and just say hi to Laura afterward, tell it to her in some natural fashion, then that will be good.

Hey my five minute intervals went by faster yesterday and I opened it up a few times. Progress! Maybe its time to up my minutes!
 
1594

Very junky food day, cals only at slightly under 1600. Met sat fat/fiber targets but protein practically non-existant at 61g:mad: ...practically no meat, only one dairy, veggies a joke and nearly 10% of calories from alcohol. Bleh!

liquids
coffee, 8 oz
water 80, oz
red wine, 2 3.5 servings

fruits
grapes, 1/4 cup, small
apple, 1 small, 1 large
cranberries/raisins mixed (.05 oz raisins + 20 c.berries)

veggies
tomato, 1/4 whole fruit
olives, 1/8 cup sliced

dairy
mozz, skim, 1 oz

meat
tuna salad, 1/2 cup
egg, 1 boiled

grain/nuts/legumes/seeds
ww tortilla, 2
black beans, 1/4 cup
popcorn, 1/3 cup unpopped yield (air)
almonds, 1 oz
walnuts, 1/2 oz
saltine crackers, 4 crackers

other
olive oil, 1 tablespoon

Total: 1594
Fat: 65 585 39%
Sat: 15 131 9%
Poly: 16 148 10%
Mono: 28 250 17%
Carbs: 172 539 36%
Fiber: 37 0 0%
Protein: 61 245 16%
Alcohol: 19 135 9%
specified 170 2 35 5
 
1807

Cals right on target at 1807. This is the first day, as long as I've been tracking, that pretty much everything from calories to macros (including fat balances) to individual nutrients and sodium intake has been pretty much dead on - even met calcium & vit d at 100%. The only low spots are vit k, folate and a minor amount of zinc. Since those are targets I often meet, I'm just going to take a look at a random day when I've hit those, see which foods I had that were not part of yesterday's intake and make a "fake" day in fitday merging the two and play with it a little until I see exactly what, from my normal food intake, gives me 100% of all targets.

No, I'm not planning to eat the same thing every single day...but I can use it as a basic template.so (hopefully) more days than not I'm naturally making choices that will meet my nutritional needs. I always think of eating as just making choices. A long time ago I read something Tom Ventura wrote about when the choice is between a good and great, chose the great, when it's between good and bad, chose the good and when it's between two bad, chose the least harmful.

So, I'm feeling a real, overdue sense of progression. For a while I was struggling to just know which choices were bad and which were good and convincing myself it was important to chose the good; eventually I was in a mental space where more often than not I was almost automatically choosing good over bad....I'm finally in a place where I don't even consider the bad choices at all and it comes down to making great choices over good ones.

I realize this probably sounds a little self-satisfied - but it's not. It's just that one of the major goals I set for myself a year and 4 months ago (other than weight loss) was to learn how to take care of my body. And it's been really, really hard. Without throwing myself a pity party I'll say that 99% of people in my life understand the concept of "low calorie" or "low fat" and why it's important to me - and zero understanding of my committment (and it is a committment) to eating healthy. So, maybe I am feeling just a wee bit smug because I'm mentally sticking my tounge out at everyone who insisted on putting unwanted food on my plate, shoved cheesecake under my nose and said five million times "oh, have a piece/slice" during the time when I was mentally vunerable and could have easily been derailed. Cause despite their "loving support", I've stuck to my own vision of what I've wanted for myself and come close to achieving it...even if it's not a visable success like the weight loss...it's just as satisfying.


liquids
coffee, 12 oz
water, 70 oz

fruit
blueberries, 1/4 cup
apple, 1 medium
cranberries/raisins, .05 combined
grapes, 1/2 cup (small grapes)

veggies
spinach, 1/4 cup cooked
turnip greens, w/ turnips, 1/2 cup
candied sweet potato, 1/4 cup
tomato, 1/4 wedge of whole fruit

dairy
yogurt, plain, 1/4 cup
cottage cheese, 1/4
mozzarella, skim, 1 oz

meat
chicken breast, 1 small
shrimp. 20 med, grilled
tilapia, 4 oz fillet

grains/nuts/legumes/seeds
black bean, 1/4 cup (slightly less)
northern beans, 1/4 cup
corn muffin, 1/4 muffin
almonds/walnuts, 1 oz combined
whole wheat tortilla, 2 wraps
saltine crackers, 2 crackers
oats, rolled, 1/4 cup

other
olive oil, 1 tablespoon
pudding, sf/ff, 1 serving

Total: 1807
Fat: 65 583 34%
Sat: 14 127 7%
Poly: 22 200 12%
Mono: 20 177 10%
Carbs: 175 552 32%
Fiber: 37 0 0%
Protein: 143 573 34%
Alcohol: 0 0 0%
 
Hey cym! all i can say is wow. One visit to ur dairy a day, keeps the evil temptation away! (trying my hand at poetry:) )
 
1889

Rashimi: too funny!

cals in line (1800-1900 range); sat fat over by 2 grams, fat balance (poly/mono) good; fiber in line and protein fine for amount of calories and activities (no lifting today). Needed 1 more serving of ff dairy and 1 serving of spinach to fully meet nutrient needs. I could have gone to full maint. cals and added spinach & 1 more dairy - or had four instead of six wingettes & added spinach and 1 more dairy.

But, but, but.....I have good excuses:) : 1) I want my full maint. cals to be on Monday for a social event in the evening, 2) 4 instead of 6 wingettes was not an option because my friend marinates them overnight in vinegar and soy sauce and millions of spices and grills them to crispy perfection.

I am so happy right now it's stupid. Nothing extra special going on, nothing out-of-the-ordinary that single women don't do every day of the week. But, this afternoon (being the repressed teenagers that we sometimes are) my girlfriends and I were laughing and trying on each other's stuff to "coordinate" our outfits for tomorrow night's function and I was thinking how nice, and still shiny new, it feels to be an active, enthusiastic participant in life right now instead of hiding out alone at home with my little spoon and carton of ice cream.

liquids
coffee, 16 oz
water, 70 oz

fruit
blueberries, 1/4 cup
apple, 1 medium
cranberries/raisins, .05 combined
grapefruit, pink, 1 whole
tangerine, 1 small

veggies
broccoli, snow peas, cabbage mix, 1 cup
tomato, 1/4 wedge of whole fruit
pickled beets, 2 large slices
popcorn, airpopped, 1/3 cup kernels

dairy
yogurt, plain, 1/2 cup
cottage cheese, 1/4

meat
chicken, 6 small wing portions
beefsteak, lean, 8 oz

grains/nuts/legumes/seeds
almonds/walnuts, 1 oz combined
whole wheat tortilla, 2 wraps
saltine crackers, 2 crackers

other
olive oil, 1 tablespoon
pudding, sf/ff, 1 serving

Total: 1889
Fat: 94 849 47%
Sat: 22 202 11%
Poly: 25 221 12%
Mono: 37 336 19%
Carbs: 155 473 26%
Fiber: 37 0 0%
Protein: 118 474 26%
Alcohol: 0 0 0%
 
Nothing extra special going on, nothing out-of-the-ordinary that single women don't do every day of the week. But, this afternoon (being the repressed teenagers that we sometimes are) my girlfriends and I were laughing and trying on each other's stuff to "coordinate" our outfits for tomorrow night's function and I was thinking how nice, and still shiny new, it feels to be an active, enthusiastic participant in life right now instead of hiding out alone at home with my little spoon and carton of ice cream
Click to expand...

Cym, this is FANTASTIC!

Good for you for being here at this point in life now :)
 
Rashmi is right even if it is funny, a visit here really is helpful in figuring out just how measuring stuff has great results.

I could do a lot better by reading your methodology.

Rock on cym :)
 
1827

T2Trucker: I count and/or measure everything...and it's saved not only my waistline but my sanity:) I didn't at first because I had this idea that as long as 90% of my intake was "clean", and I kept an eye on the overall cals it was all good - I was wrong. I kept playing with it and eventually figured out that "1/4", 1 tablespoon and 1 oz seems to be my "magic numbers" for including a variety of calorie dense but nutrient rich foods on a daily basis.

Cals 1827, satisfied with fat, fiber & protein...today will be full maint. cals, rest of week aiming for 1800-1900 range....will probably put the additional hundred cals towards increasing raw fruits and more seeds/legumes. If all goes as planned, another 10 days and I'll be at full maint. calories (I hope it's still 2100) and I'll have 200 more calories a day for - popcorn!:)

liquids
coffee, 16 oz
water, 80 oz

fruit
strawberries, 10 medium size
apple, 1 medium
cranberries/raisins, .05 combined

veggies
spinach, 1/4 cup cooked
turnip greens, 1/2 cup
grits, 1/4 cup cooked

dairy
cottage cheese, 1% fat, 1/3 cup
cream cheese, reduced fat, 1 oz

meat
chicken, 1 small breast
beefsteak, lean, 8 oz
egg, 1/2 cup scrambled
1 large white
bacon, 2 thin strips

grains/nuts/legumes/seeds
almonds/walnuts, 1 oz combined
whole wheat flour, 1/4 cup
flax meal, 1 tablespoon
buckwheat, 1 tablespoon
whole wheat egg roll wrappers, 3

other
olive oil, 1 tablespoon
vital wheat gluten, 1 teaspoon

Total: 1827
Fat: 71 638 37%
Sat: 19 170 10%
Poly: 19 174 10%
Mono: 27 241 14%
Carbs: 157 527 30%
Fiber: 26 0 0%
Protein: 145 579 33%
Alcohol: 0 0 0%
 
Wow, Cym. I gotta spread the love around before I can give you more rep. Your posts here and elsewhere are among the best I see here. I like what you said about measuring everything and saving your sanity.

Congratulations on not being stuck at home anymore with a carton of ice cream. What a difference a year has made for you.

I'm starting my fourth month of this effort...
 
2133

Cals at 2133, Maint. + 33 extra. Fiber and protein fine at 30g & 120g, sat fat way too high at 29g - it was the polish sausage & cabbage cooked with bacon. Whenever I eat out I always expect my sat fat to be high - so no surprise there...just have to keep it lower the rest of week. So that and 2 choco sugar free cookies were my big food "splurge" of the night...opted out of alcohol.

Woke up with every single part of my body sore. I think it's the combo of missing my yoga class Saturday due to a sceduling conflict and the intensity of Friday/Monday's weight routine...going to forgo today's run in favor of getting in an afternoon yoga class and some sauna time.

And, this has nothing to do with anything really but it's so damn funny. I made my own cat food this a.m. cause I've gotten paranoid about the commercial stuff....talapia, vital wheat gluten, oat bran, flax meal, spinach. Kitty scarfed it down in record time and made it about two feet away from his bowl before just sprawling out on the floor in a deep, satisfied sleep. I'm thinking "he looks like the feline version of a good binge":) ...and everytime I glance over at him in his food induced stupor I feel like laughing.


liquids
coffee, 16 oz
green tea, 11 oz
water, 80 oz

fruit
blueberries, 1/4 cup
apple, 1 medium
cranberries/raisins, .05 combined + 25 extra c.berries
grapes, 1/2 cup

veggies
turnip greens, 1/2 cup
cabbage, 1 1/2 cup cooked
candied yam, 1/4 cup
tomato, 1 thick wedge
onion, purple, 2 thick rings
red pepper, sweet, 1/4 small pepper

dairy
yogurt, plain, 1/2 cup
parm. cheese, 1 tablespoon

meat
chicken, 1 small breast
ground beef, 4 oz
polish sausage, 4 oz
bacon, 2 thin strips

grains/nuts/legumes/seeds
almonds/walnuts, 1 oz combined
white beans, 1/4 cup
whole wheat egg roll wrappers, 3
popcorn, 1/3 cup kernels
saltines, 2 crackers

other
olive oil, 1 tablespoon
cookies, choc flavored, s/f, 2 cookies

Total: 2133
Fat: 109 984 48%
Sat: 29 264 13%
Poly: 21 185 9%
Mono: 51 462 23%
Carbs: 175 581 28%
Fiber: 30 0 0%
Protein: 120 480 23%
Alcohol: 0 0 0%
 
hey cym! i love the way u categorize ur food intake. I totally going to plagiarize it for my diary:)
 
Hi Cym, I'm not as good at measuring everything as you, but I'm trying. You're obviously on the right track. Have a great rest of the week.
 
1862

Rashmi: copy away!:) I'm just a very "visual" person, I have to see everything laid out like that for it to make sense to me.

Not happy at all with yesterday's sat fat intake. Cals in line, 1862 dead center of 1800-1900 range. Protein at 101g fine for cals and activities - but sat fat at 29g is way, way out of line. I don't know what I was thinking when I bought 87% lean ground beef instead of 97% lean ground turkey...the difference in sat fat for my typical 4oz is huge...and I should have bought fat free cream cheese instead of low fat cream cheese. Silly mistakes that won't be repeated. Fiber a bit under just cause I wasn't paying attention to it.

Yesterday was a "slug" day overall...decided I needed a complete physical/mental rest more than yoga or running...my highest activity level came in the form of bouts of spring cleaning in between hanging on the computer and marathon length phone conversations. Woke up this am feeling mentally refreshed and all muscle soreness gone. I still have a hard time sometimes remembering that "rest" does not equal "sloth" and my body needs a good balance of both.

I came across a good article in T-Nation that has a work-out routine very similar to my present one - with the exception of a glaring error I made in mine...I did not set up a proper balance/rotation between low-intensity/high intensity work-outs....which my body seems to have pointed out. Lession learned.

liquids
coffee, 16 oz
water, 60 oz

fruits
apple, 1 small
applesauce, 1/3 cup
raisins, .05 oz
cranberries, 25 pieces
cantaloupe, 1 cup cubed

veggies
cabbage, cooked, 1 cup

dairy
yogurt, plain, 1/2 cup + 1/4 cup
cream cheese, low fat, 3 oz
cheese, parm, 1 tablespoon

meat
ground beef, 87% lean, 4 oz
eggs, 3 large whites
talapia, 4 oz

nut/grain/seeds/legume
almonds, 1/3 cup slivers
walnuts, 1 oz
oats, rolled, 1/4 cup
whole wheat flour, 2 tablespoons
whole wheat egg roll wrappers, 3

other
gelatin, unsweetened, 1 packet
pudding, sugar free, 1 serving
olive oil, 1 tablespoon

Total: 1862
Fat: 97 869 48%
Sat: 29 262 15%
Poly: 21 190 11%
Mono: 33 297 16%
Carbs: 154 530 29%
Fiber: 22 0 0%
Protein: 101 403 22%
Alcohol: 0 0 0%
 
cym said:
I came across a good article in T-Nation that has a work-out routine very similar to my present one - with the exception of a glaring error I made in mine...I did not set up a proper balance/rotation between low-intensity/high intensity work-outs....which my body seems to have pointed out. Lession learned.
Click to expand...

Do you mean managing fatigue? As in, not going into the gym and giving it all you got each and every time you train?
 
Tom: considering how often I still make the same silly mistakes with sat fat and fiber despite using fairly exact measurements....can you imagine the nutritional nightmare if I didn't measure?:eek: Sounds like your vacation is a lot of fun...I admit my own idea of a vacation leans more towards swinging in a hammock with a good book and a cold beer...but different strokes:)

Steve:Why do I suspect a note of amused "oh, she finally gets it" behind that innocent comment?:D Yes, oh wise one, I am talking about managing fatigue.
 
cym said:
Steve:Why do I suspect a note of amused "oh, she finally gets it" behind that innocent comment?:D Yes, oh wise one, I am talking about managing fatigue.
Click to expand...

No sarcasm, honest! :)

I am glad you "get" it.
 
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