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Saturday, January 18, 2014

food tracking Thursday Jan 16, 2014

Thursday January 16, 2014

Breakfast

Calories          Carbs            Fat          Protein       
Egg, fresh, whole, raw, 2 large 14411013
Butter, salted, 1 tbsp 1020120
*Great Value-Whole Wheat Bread, 2 serving 12022208
Bacon - Farmland Thick Sliced Bacon, 0.3 serving 21021
American Cheese, 2 slice (3/4 oz) 1581139
BREAKFAST TOTALS:545235631
BREAKFAST GOALS:350 - 43844 - 5512 - 1518 - 22

Lunch

Calories          Carbs            Fat          Protein     
*Rice-a-Roni -Chicken Flavor, 8 oz 3105197
Spinach, frozen, 2 cup 10620112
Cider Vinegar, 2 tbsp 4200
Chicken Breast (cooked), no skin, roasted, 4 ounces 1370326
LUNCH TOTALS:558731345
LUNCH GOALS:350 - 43844 - 5512 - 1518 - 22

Dinner

Calories          Carbs            Fat          Protein    
American Cheese, 2 slice (3/4 oz) 1581139
Mayonnaise, regular (mayo), 0.5 tbsp 45050
Iceberg Lettuce (salad), 1 leaf, large 2000
Onions, raw, 1 slice, thin 3100
Tomatoes, red, ripe, raw, year round average, 2 slice, thin/small 6100
Bar S Premium Deli Turkey Breast Lunch Meat, 2 serving 704110
Bread - whole wheat sandwich, Great Value (1 slice), 2 serving 1402426
DINNER TOTALS:424312126
DINNER GOALS:350 - 43844 - 5512 - 1518 - 22

Snack

Calories          Carbs            Fat          Protein    
Turkey Hill Blueberry Muffin Frozen Yogurt, 0.5 cup 1202333
SNACK TOTALS:1202333
SNACK GOALS:175 - 21922 - 276 - 79 - 11

Snack 2

None
SNACK 2 TOTALS:0000
SNACK 2 GOALS:175 - 21922 - 276 - 79 - 11
CALORIESCARBSFATPROTEIN
 Totals:    164715193104
Your Daily Goal:    1,400 - 1,750175 - 21947 - 5870 - 88
Remaining Today:    0 - 10324 - 6800

Tuesday, January 14, 2014

daily food tracking is hard...

I really need to make it a priority so it is the first thing I do when I sit down a the computer before I get sucked into other things.  It is now time for bed, and food tracking feels like a chore.

It has been a crazy day...Gonz's school was closed due to ice melting on the mountain roads, making picking up many of the kids in outlying areas impossible.  Jos had school AND he was Mr. movie star today as the Center for Disabilities was doing a piece on him for their telethon, so they followed him around this morning, and then I went down for an interview with them this afternoon.  I am looking forward to seeing the finished piece.  Josiah is such a charismatic little guy, they loved working with him and he is so excited that he is going to be on TV soon.

I had to drop Gonz off at my dad's house, so he got to hang out with Grandpa and played video and computer games most of the day, so it was a no electronics evening for the kids, as Gonzo had more than enough during the day and Josiah lost his electronics privileges due to out of control behavior at AWANA last night.  They played with match box cars, did hide and seek, and had a lot of other fun instead.  We also enjoyed Tacos for dinner, with whole wheat and whole corn tortillas.

I made tacos because Jules loves tacos, but she did not want to eat with us...she is now a couple of days without a drink, so is feeling it.  Fighting any addiction is hard, AND changing a long standing habit is hard, so her evening was challenging.  But she made it through, and went to bed early, around 7:30, which is not that early as she gets up for work at 4:30, so had already had a long day.  I am just grateful that she chose to battle her demons and to overcome this part of her life that has held her back from being who she really is and really living a full life.  I am glad too that she chose a path that we can continue to walk together.  I just could not handle living with an active alcoholic, I have been there and done that, and promised myself and my kids we would never live that chaos again.  It is hard enough to live a happy and stable life when you live on so little money facing so many challenges that special needs brings.  To add the layer of an addictive partner to it puts it over the top.  I know it is crazy, and I had not realized how much of an issue she had with alcohol before she moved in, but I had finally realized I could no longer live with the unpredictability and uncertainty of it all.  I know we are still in a rocky area, I know that overcoming this for her will be a hung step, and I know that it may still end with having to part ways, which hurts me at a soul level.  but living with eh addictive presence in the household will hurt my kids on many more levels.  So waffles before beer....a motto I have been working on adopting to remind me to keep my priorities straight.

But, over all, i had a busy day and evening, and forgot to track my food...
need to work on making that a bigger priority!  At least I got a blog post in!

Monday, January 13, 2014

Tracking daily intake harder on weekends

I have found that tracking food is much harder on the weekends...it is that whole routine thing!

I am hoping that today begins a new track in my life, this week may be rough, but if all goes well it will be worth it.  One of my stress over the past year or so has been a relationship I got into about a year ago.  We have had many ups and downs, but this weekend some things came to a head, and a decision had to be made.

My fiance struggles with alcohol addiction just like my ex did.  Though the monster they fight is the same, they are such incredibly different people--both are people of value and are worth having a good life, but I connect much more with my fiance than I did my ex.  I can not point to any one reason why.  Connection with others is not always easy to describe in tangible terms.  My ex has been in and out of treatment programs for the past couple of years, which is good that she is trying to get her life back together and knows that she needs help to do so.

Well, this weekend, as I have said from the beginning I can not handle living with an alcoholic AND i refuse to raise my children in an alcoholic household, but my fiance had been losing control of her drinking more and more, and making promises cut back or slow down.  But as longer and longer went by and things did not improve, I had finally made the decision that it was time to make the decision to choose what is best for my kids, which is to live in a stable, alcohol free household.  So last night I had a long talk (on top  of a number of other talks we have had over the past few months) and I said it was time.

She chose to go alcohol free.  so whatever it takes, she wants to be with me, with us, to form this family and build a better life, for herself, for us and for the whole family.

So we are all working on getting healthier, learning new coping skills, and finding more joy and happiness in a health life together--transformation at its best.  So while she works on overcoming alcohol addiction and I work on managing my diabetes and overcoming my weight issues, and the kids work on becoming more independent and overcoming their special needs challenges, we will be growing together as a family, and transforming together....it will be an interesting journey!
 and tomorrow I get back to better daily food tracking...



Saturday, January 11, 2014

Strategies in weight loss efforts and controlling emotional eating

So, I know we are only about a week past the holidays and routine getting back to normal, but I am noticing a trend in my weight loss efforts... I find that I do quite well early in the day (breakfast and lunch).  It may be that the routine during that part of the day is so predictable that it is easy to practice both self control and careful planning. I get up early, get the kids off to school, have about an hour before my nursery school starts, so plenty of time for a healthy breakfast.  Nursery school ends at 11, and most days I am home and do writing for the afternoon, so have time to cook a healthy lunch.

As the day gets more chaotic, kids get home from school, and after homework time it gets a little more active in the house.  Then my fiance gets home and dinner is going and there is less time to think, so I am more divided in my attention.  While most of my dinners I have been planning ahead of time, it does not always work out the way I plan.  And I have less will power at night after the kids go to bed.  I am working on trying to figure out the best way to make good choices in the evening when it comes to my eating.  So far, I think the best strategy is ensuring that I have good snacks available, like lowfat yogurt, fresh fruit, tea (which seems to help more than anything--if I drink a cup of tea when I want a snack, it reduces a lot of cravings and I eat a more sensible snack).

Emotional eating is the big one that I work on, and i am getting better at that, but it takes time and efforts in areas other than food.  Some of the things that have helped are:

1) getting a good night sleep every night (I will do an article on sleep apnea and weight control soon)

2) talking out feelings when I have them rather than pretending everything is okay and letting the emotions fester so that I later use emotional eating as a way to deal with them, while this has been a bit hard on my relationship, it has actually been beneficial in some ways as well.

3) planning out meals and snack BEFORE I go shopping so that I know I have the foods in the house that I need to make good choices...it is a little hard when the kids and my fiance eat some things that I should not eat, but that is part of training my self control and emotional strength abilities.

Food Tracking Jan 9, 2014

Copied from www.sparkpeople.com a great way to track you food intake and get all the nutritional info just by inputting what you eat.  It is free and a very cool website.
Here is the breakdown of my food tracking from Jan 9, 2014

Breakfast

Calories          Carbs            Fat           Protien    
kale, raw, 1 cup 33712
Cucumber (with peel), 0.5 cucumber (8-1/4") 20401
Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb) 551500
Strawberries, frozen, unsweetened, 1 cup, unthawed 521401
Yogurt, plain, low fat, 1 cup (8 fl oz) 15417413
Regular Coffee, brewed from grounds, 10 fl oz 3000
Half and Half Cream, 1 tbsp 20120

BREAKFAST TOTALS:33657718
BREAKFAST GOALS:350 - 43844 - 5512 - 1518 - 22

Lunch

Collards, 2.5 cup, chopped 27502
Brown Rice, medium grain, 0.5 cup 1092312
Chicken Breast (cooked), no skin, roasted, 4 ounces 1370326
Kellogg's Special K Red Berries cereal (1 cup), 1 cup 1102702
Milk, 3.25%, 0.5 cup 73644

LUNCH TOTALS:45761836
LUNCH GOALS:350 - 43844 - 5512 - 1518 - 22

Dinner

Freihofer Hearty Double Fiber 100% Whole Wheat Bread, 2 slice 2004238
Bar S Premium Deli Turkey Breast Lunch Meat, 2 serving 704110
American Cheese, 2 slice (3/4 oz) 1581139
Iceberg Lettuce (salad), 1 leaf, large 2000
Tomatoes, red, ripe, raw, year round average, 2 slice, thin/small 6100
Onions, raw, 1 slice, thin 3100
Mayonnaise, regular (mayo), 0.5 tbsp 45050

DINNER TOTALS:484492228
DINNER GOALS:350 - 43844 - 5512 - 1518 - 22

Snack

Ashdon Farms (Girl Scouts) Cranberry Nut Mix (1 serving = 1/4 cup = 33g), 0.25 cup 1501794

SNACK TOTALS:1501794
SNACK GOALS:175 - 21922 - 276 - 79 - 11

Snack 2

Pork Rinds(Pork Skins)(1/2 oz), 1 serving 80059
Coca-Cola Classic, 8 oz 1002700

SNACK 2 TOTALS:1802759
SNACK 2 GOALS:175 - 21922 - 276 - 79 - 11
CALORIESCARBSFATPROTEIN
 Totals:    1,6072115195
Your Daily Goal:    1,400 - 1,750175 - 21947 - 5870 - 88
Remaining Today:    0 - 1430 - 80 - 70