Journal entry for 11/23/15

Calories	1,200 - 1,600	1,441	2,210	1,724	1,585	2,869	1,630	3,012
Fat	40 - 53g	54	81	43	43	283	48	82
Carbohydrates	150 - 200g	137	254	234	161	314	225	483
Protein	60 - 80g	98	103	41	24	96	42	121
Potassium, K	4,500 - 6,000mg	1,090	1,879	1,534	1,734	2,873	1,893	3,375
Calcium, Ca	120 - 200%	55	129	91	106	235	116	158
Sodium, Na	0 - 2,300mg	3,643	3,145	2,340	1,824	3,322	649	2,813
Magnesium, Mg	105 - 175%	33	30	45	57	69	98	128
Folate, total	100 - 250%	21	79	5	24	56	35	27
Cholesterol	0 - 300mg	547	422	23	-	236	16	87
Vitamin B-12	100 - 200%	54	35	50	100	102	101	51
Fatty acids, total saturated	0 - 25g	16	26	7	6	46	7	18
Vitamin D	100 - 150%	20	17	35	50	100	50	115
Iron, Fe	100 - 150%	55	52	58	34	81	51	162

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
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Iron, Fe
Shredded Wheat Cereal, 100 grams	348	2	80	11	391	4	0	33	9	0	0	0	0	13
Silk cashew milk unsweetened, 8 oz	25	2	1	0	25	45	160	4	0	0	50	0	25	2
	373	4	81	11	416	49	160	37	9	0	50	0	25	15
LUNCH
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Iron, Fe
Ham and cheese wrap, 2 serving	330	12	26	38	0	0	0	0	0	0	0	0	0	0
	330	12	26	38	0	0	0	0	0	0	0	0	0	0
DINNER
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Iron, Fe
Almonds, 0.25 cup, whole	204	18	8	8	250	9	0	24	3	0	0	1	0	9
Blimpie 6" Ham Salami & Provolone Sub on Wheat, 0.5 serving	225	10	24	12	0	8	675	0	0	28	0	4	0	13
	429	28	31	20	250	16	675	24	3	28	0	5	0	22
SNACK
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Iron, Fe
Arnold Healthy Multi-Grain Bread, 2 slice	200	3	40	10	0	8	300	0	4	0	0	0	0	12
Salted caramel hazelnut spread (jif), 1.5 tbsp	173	11	17	2	0	3	53	0	0	4	0	2	0	2
Cream Cheese, 1 tbsp	50	5	1	1	20	1	43	0	0	16	1	3	0	1
	422	19	58	13	20	12	395	0	4	20	1	5	0	14
SNACK 3
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Iron, Fe
Natural Peanut Butter (Dry Roasted Ground Peanuts), 0.33 tbsp	35	3	1	1	0	0	20	0	0	0	0	0	0	0
Fiber One 90 calorie Brownies, Chocolate Fudge Brownie (1 bar=25g), 1 serving	90	3	18	1	0	0	100	0	0	0	0	2	0	4
	125	6	19	2	0	0	120	0	0	0	0	2	0	4
SNACK 4
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Iron, Fe
Pears, canned, 1 cup, halves	143	0	38	0	166	1	13	3	1	0	0	0	0	4
	143	0	38	0	166	1	13	3	1	0	0	0	0	4
SNACK 5
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Iron, Fe
Great Value Extra Raisin Raisin Bran Cereal, 4 serving	800	4	172	16	1,280	16	1,160	60	0	0	0	0	40	100
Milk, 2%, with added nonfat milk solids, without added vit A, 2 cup	274	10	27	19	892	57	290	0	0	40	0	6	50	1
	1,074	14	199	35	2,172	73	1,450	60	0	40	0	6	90	101
SNACK 2
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Iron, Fe
Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)	55	0	15	0	114	1	0	1	1	0	0	0	0	1
Oranges, 1 fruit (2-5/8" dia)	62	0	15	1	237	5	0	3	10	0	0	0	0	1
	117	0	30	1	351	6	0	5	11	0	0	0	0	2
	3,012	82	483	121	3,375	158	2,813	128	27	87	51	18	115	162
	1200 - 1600	40 - 53	150 - 200	60 - 80	4500 - 6000	120 - 200	0 - 2300	105 - 175	100 - 250	0 - 300	100 - 200	0 - 25	100 - 150	100 - 150