Journal entry 7/11/15

SATURDAY, JULY 11, 2015
BREAKFAST
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12
Raisins, 0.5 cup (not packed)	218	0	57	2	544	4	9	6	1	0	0
Ocean Spray Reduced Sugar Craisins, 0.6 cup	240	0	74	0	0	0	0	0	0	0	0
Equate Women's Ona Daily MultiVitamin, 1 serving	0	0	0	0	0	45	0	13	100	0	100
vitamin c w/rosehips & citrus bioflavinoid complex, 1 serving	0	0	0	0	0	0	0	0	0	0	0
	458	0	132	2	544	49	9	19	101	0	100
LUNCH
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12
Crackers (Ritz Reduced Fat) = 5 crackers, 2.2 serving	154	4	24	2	33	0	352	0	0	0	0
Almond Butter Jif Creamy serv=33g 2 Tbsp, 75 gram	432	36	18	16	0	14	250	0	0	0	0
	586	41	42	18	33	14	602	0	0	0	0
DINNER
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12
Honey, 6 tbsp	383	0	104	0	66	1	5	1	1	0	0
Kellogg's Eggo Nutri-Grain Whole Wheat Waffles (2 waffles), 1.5 serving	255	9	39	8	165	15	600	0	15	0	30
Margarine, hard, 3 tsp	101	11	0	0	6	0	133	0	0	0	0
	739	20	143	8	236	16	738	1	16	0	30
SNACK
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12
Margarine, hard, 3 tsp	101	11	0	0	6	0	133	0	0	0	0
Kellogg's Eggo Nutri-Grain Whole Wheat Waffles (2 waffles), 1 serving	170	6	26	5	110	10	400	0	10	0	20
Syrup, Roddenbery's Northwoods Butter-maple syrup (4 tbsp serving), 1 serving	240	0	59	0	0	0	55	0	0	0	0
	511	17	85	5	116	10	588	0	10	0	20
SNACK 3
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12
None
SNACK 4
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12
None
SNACK 2
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12
Sweet potato, cooked, baked in skin, without salt, 1 large	162	0	37	4	855	6	65	6	3	0	0
	162	0	37	4	855	6	65	6	3	0	0
	2,456	79	440	37	1,785	94	2,001	26	129	0	150
	1544 - 2144	51 - 71	193 - 268	77 - 107	4500 - 6000	120 - 200	0 - 2300	105 - 175	100 - 250	0 - 300	100 - 200

Journal entry for 7/10/15

I did not get to complete yesterday's blog entry because I fell asleep.  I was just too knocked out to complete any blog, much less add a blog entry.  Lately I have been struggling to consume healthier foods, and I take full responsibility.  I have to do a better job of counting carbs, not just counting calories.  I do consume too many processed foods and not enough fruits, vegetables, and whole grains.  My potassium levels are always too low yet the calories I take in are too high.  I am doing better when it comes to the calories I take in, but how do I reconcile the health benefits of fruits, vegetables, lean meats, and whole grains and consume the calories that I so need to lose weight and to burn? My goal is to consume 1400-2000 calories per day.  Should I change my goal or not?

FRIDAY, JULY 10, 2015
BREAKFAST
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12
vitamin c w/rosehips & citrus bioflavinoid complex, 1 serving	0	0	0	0	0	0	0	0	0	0	0
Grape Juice Welchs no sugar, 4.5 oz	90	0	24	0	0	0	11	0	0	0	0
Oatmeal Creme Pie, Little Debbie, 1 serving	170	7	26	1	0	2	190	0	0	0	0
Equate Women's Ona Daily MultiVitamin, 1 serving	0	0	0	0	0	45	0	13	100	0	100
	260	7	50	1	0	47	201	13	100	0	100
LUNCH
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12
General Mills Honey Nut Clusters, 1.5 cup	315	2	74	6	195	0	435	9	38	0	38
Milk, 2%, with added nonfat milk solids, without added vit A, 1.5 cup	206	7	20	15	669	43	217	0	0	30	0
Grape Juice Welchs no sugar, 4.5 oz	90	0	24	0	0	0	11	0	0	0	0
	611	9	117	21	864	43	664	9	38	30	38
DINNER
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12
Nabisco Wheat Thins Ranch (14 crackers), 2 serving	280	10	40	4	90	4	460	0	0	0	0
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
Oscar Mayer Wieners (cheese hot dogs with turkey), 1 serving	143	13	1	5	59	7	514	3	0	33	0
	563	24	67	15	149	11	1,244	3	0	33	0
SNACK
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12
Sweet Cherries, 0.5 cup, with pits, yields	37	0	9	1	130	1	0	2	1	0	0
Grapes, 0.5 cup, seedless	31	0	8	0	88	1	2	1	1	0	0
	68	0	17	1	218	2	2	3	1	0	0
SNACK 3
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12
French Fries: Ore-Ida Extra Crispy Fast Food Fries (27 pieces), 2.5 serving	400	15	58	5	625	0	1,100	0	0	0	0
	400	15	58	5	625	0	1,100	0	0	0	0
SNACK 4
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12
None
SNACK 2
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12
Innocent pure fruit smoothie Oranges Mangoes Pineapples (180ml is the individual carton size), 100 gram(s)	56	0	13	0	0	0	0	0	0	0	0
	56	0	13	0	0	0	0	0	0	0	0
	1,957	55	322	43	1,856	103	3,211	28	139	63	138
	1400 - 2000	47 - 67	175 - 250	70 - 100	4500 - 6000	120 - 200	0 - 2300	105 - 175	100 - 250	0 - 300	100 - 200