Journal entry for 11/5/15

Meals:
Breakfast 9:30 AM
Lunch 12:30 PM
Dinner 6:30 PM

Snacks:
Snack 1 1:00 PM
Snack 2 4:00 PM
Snack 3 9:12 PM

I have spent the past few days doing things I know I ought not to do.  Here is what I have not done or rather yet, failed to do.

1. Measure out food and drinks
2. Eaten in smaller portions
3. Learned about eating in moderation so that I can consume the food in smaller portions

That is okay, though.  I can and will learn to do better next time.  Today, I didn't feel so out of control as I was eating the food.  However, I didn't try to place so much emphasis on calorie counting either obviously.  It was okay because it was a gauge as to how much food and drink I really consume in proportion to how much I am supposed to consume on a daily basis.  I have been feeling out of control for a while now.  I have been most certainly here physically and in the moment, but mentally and sometimes emotionally something wasn't quite right.  It took until 24 hours ago for me to realize that it is the bipolar and/or the anxiety I have been dealing with and I haven't taken control of that nor have I done enough to take charge of my health.  I have been seeing a nutritionist for a few years now and I have been given many goals to follow some of which have been easier than others.  Truthfully however, I have not been fully honest with her nor have I been fully honest with myself either.  I have a lot of things to think about, ponder about, and thus do about.  How is it that it took so long for the answers to basically smack me in the proverbial face?  Oh well.  What I have also learned today is that my health is important and that I too am worthy of living and enjoying a healthy lifestyle.  All I have to do is to take things one step and one moment and one day at a time.

THURSDAY, NOVEMBER 5, 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	Water	Iron, Fe
Boost Nutritional Drink (Shake) Glucose Control, 10.5 oz	249	9	21	21	85	46	236	0	0	13	66	1	33	0	33
Hot Chocolate - Swiss Miss Marshmallow Hot Chocolate (1 envelope w/water), 0.33 serving	30	1	5	0	83	10	43	0	0	0	0	0	0	0	1
	279	10	26	21	168	56	279	0	0	13	66	2	33	0	34
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	Water	Iron, Fe
Banana, fresh, 1 medium (7" to 7-7/8" long)	105	0	27	1	422	1	2	9	6	0	0	0	0	88	2
Lays Wavy Ranch Potato Chips (12 chips), 2.2 oz	330	22	35	4	748	0	440	0	0	0	0	3	0	0	4
Hot Chocolate - Swiss Miss Marshmallow Hot Chocolate (1 envelope w/water), 0.33 serving	30	1	5	0	83	10	43	0	0	0	0	0	0	0	1
Roast Beef Sandwich, 1 sandwich	346	14	33	22	316	5	792	8	14	51	20	4	0	68	23
	811	37	101	27	1,568	16	1,277	16	20	51	20	8	0	155	31
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	Water	Iron, Fe
Nutella, 2 tbsp	200	11	22	3	0	4	15	0	0	0	0	4	0	0	4
Nature's Own Honey Wheat Bread, 24 oz. sandwich loaf, 1 slice, 2 oz	140	1	26	6	0	0	270	0	0	0	0	0	0	0	8
Hot Cocoa, made with milk, 1.75 cup	337	10	47	15	862	46	193	25	5	35	31	6	43	361	12
Banana, fresh, 1 medium (7" to 7-7/8" long)	105	0	27	1	422	1	2	9	6	0	0	0	0	88	2
	782	23	121	26	1,284	51	479	34	11	35	31	10	43	449	26
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	Water	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	89	1
	55	0	15	0	114	1	0	1	1	0	0	0	0	89	1
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	Water	Iron, Fe
3 Market Pantry chocolate candy bite sized cookies, 1.67 serving	217	8	32	2	0	0	134	0	0	8	0	3	0	0	7
	217	8	32	2	0	0	134	0	0	8	0	3	0	0	7
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	Water	Iron, Fe
None
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	Water	Iron, Fe
None
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	Water	Iron, Fe
Darigold 2% Reduced Fat Milk, 1 cup	130	5	13	8	0	25	125	0	0	20	0	3	25	0	0
Honey Nut Cheerios Cereal (3/4 cup), 1.25 serving	138	2	28	3	144	13	200	8	63	0	31	0	13	0	31
Drink, Swiss Miss Dark Chocolate Hot Chocolate (6 0z), 1 serving	150	4	26	2	0	30	170	0	0	0	0	3	0	0	6
	418	10	67	13	144	68	495	8	63	20	31	6	38	0	37
	2,562	88	362	89	3,278	191	2,664	59	94	128	148	29	114	693	136
	1200 - 1550	40 - 52	150 - 194	60 - 78	4500 - 6000	120 - 200	0 - 2300	105 - 175	100 - 250	0 - 300	100 - 200	0 - 25	100 - 150	0 - 800	100 - 150