Monday, November 23, 2015

Journal entry for 11/23/15

Calories1,200 - 1,6001,4412,2101,7241,5852,8691,6303,012
Fat40 - 53g548143432834882
Carbohydrates150 - 200g137254234161314225483
Protein60 - 80g9810341249642121
Potassium, K4,500 - 6,000mg1,0901,8791,5341,7342,8731,8933,375
Calcium, Ca120 - 200%5512991106235116158
Sodium, Na0 - 2,300mg3,6433,1452,3401,8243,3226492,813
Magnesium, Mg105 - 175%333045576998128
Folate, total100 - 250%2179524563527
Cholesterol0 - 300mg54742223-2361687
Vitamin B-12100 - 200%54355010010210151
Fatty acids, total saturated0 - 25g16267646718
Vitamin D100 - 150%2017355010050115
Iron, Fe100 - 150%555258348151162

As I look unto this chart I noticed some things.  The problem is, I have difficult "reconciling" between the number of calories that I eat, the amount of potassium and sodium, and amount of carbohydrates.  Today I know that I ate way too much, but the amount of potassium was at least more than usual.  How do I overcome my overeating?  All I know is that there is a pattern or two.  I tend to think that I am hungry or my blood sugar is dropping.  It isn't about just being greedy or "stuffing" my face.  I have no reason or excuse to eat as much as I do at time, but at least I can learn from those days when I eat way too much food.  I see that I consume way too much sodium in the course of a day and not enough potassium.  My mineral count, folate count, and my potassium count are too small.  All that means is that I don't eat a healthy diet, despite the fact that I am overweight.  I know I need to lose weight.  

I am a diabetic who has polycystic ovarian syndrome, so losing weight could or will be difficult.  I have to work extra hard and keep at it in order to lose weight and be healthy.  My diet does still consist of too many processed foods and not enough fruits, vegetables, whole grains, organic foods, and "natural" meats and proteins.  I do eat way too much peanut butter and chocolate for instance.  Peanut butter along with a fiber bar does not constitute part of a healthy diet for instance.  Consuming more than what is labeled or should be measured is also not healthy as well.  Now how to I "reconcile" all of that with consuming a smaller amount of sodium and carbohydrates with a larger amount of protein, potassium, and vitamins and minerals.  I guess I have to go for the plate method where one consumes more fruits and vegetables compared to starches or something like that at least. I have been told about this but "reconciliation" is more difficult than I thought.  Here are my results for today:

MONDAY, NOVEMBER 23, 2015

BREAKFAST

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Shredded Wheat Cereal, 100 grams3482801139140339000013
Silk cashew milk unsweetened, 8 oz252102545160400500252
Meal Totals373481114164916037905002515

LUNCH

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Ham and cheese wrap, 2 serving3301226380000000000
Meal Totals3301226380000000000

DINNER

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Almonds, 0.25 cup, whole20418882509024300109
Blimpie 6" Ham Salami & Provolone Sub on Wheat, 0.5 serving22510241208675002804013
Meal Totals429283120250166752432805022

SNACK

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Arnold Healthy Multi-Grain Bread, 2 slice200340100830004000012
Salted caramel hazelnut spread (jif), 1.5 tbsp1731117203530040202
Cream Cheese, 1 tbsp505112014300161301
Meal Totals4221958132012395042015014

SNACK 3

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Natural Peanut Butter (Dry Roasted Ground Peanuts), 0.33 tbsp3531100200000000
Fiber One 90 calorie Brownies, Chocolate Fudge Brownie (1 bar=25g), 1 serving903181001000000204
Meal Totals1256192001200000204

SNACK 4

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Pears, canned, 1 cup, halves14303801661133100004
Meal Totals14303801661133100004

SNACK 5

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Great Value Extra Raisin Raisin Bran Cereal, 4 serving8004172161,280161,16060000040100
Milk, 2%, with added nonfat milk solids, without added vit A, 2 cup27410271989257290004006501
Meal Totals1,07414199352,172731,450600400690101

SNACK 2

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)550150114101100001
Oranges, 1 fruit (2-5/8" dia)6201512375031000001
Meal Totals11703013516051100002
Daily Totals3,012824831213,3751582,81312827875118115162
Daily Goal1200 - 160040 - 53150 - 20060 - 804500 - 6000120 - 2000 - 2300105 - 175100 - 2500 - 300100 - 2000 - 25100 - 150100 - 150