Saturday, June 27, 2015

Journal entry for 6/27/15

SATURDAY, JUNE 27, 2015

BREAKFAST

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12
Equate Women's Ona Daily MultiVitamin, 1 serving00000450131000100
B12 supplement, 1 serving000000000016,667
vitamin c w/rosehips & citrus bioflavinoid complex, 1 serving00000000000
Boost Glucose Control, 1.33 serving253921212134723913671367
Meal Totals2539212121392239261671316,834

LUNCH

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12
Margarine, hard, 1 tsp3440020440000
Grands! Pillsbury Golden Corn bread biscuits, 1 biscuit, 61 grams, 1 serving1907284046200000
Beans, red kidney, 1 cup218140136586873183300
Meal Totals441126817660101,537183300

DINNER

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12
Beans, red kidney, 1 cup218140136586873183300
Margarine, hard, 2 tsp6880040890000
Grands! Pillsbury Golden Corn bread biscuits, 1 biscuit, 61 grams, 1 serving1907284046200000
Meal Totals475156818662101,582183300

SNACK

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12
Honey Wheat Toast, 2 serving1600000000000
Meal Totals1600000000000

SNACK 3

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12
Sweet Potatoes, Baked (One potato), 1 serving13603220000000
Meal Totals13603220000000

SNACK 4

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12
None

SNACK 2

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12
Dole - Crushed Pineapple in 100% Pineapple Juice, 0.5 cup700181150000000
Meal Totals700181150000000
Daily Totals1,53536207591,6851123,358622321316,834
Daily Goal1599 - 194953 - 65200 - 24480 - 974500 - 6000120 - 2000 - 2300105 - 175100 - 2500 - 300100 - 200
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Healthy foods that could go well in my grocery list

Lower or no sodium foods and drinks
Fruits and vegetables
     Fresh fruits like oranges, apples, and bananas
     Fresh vegetables like greens, carrots, and broccoli
     Frozen vegetables without added sauce
     Canned fruits or vegetables that are low in sodium or have no added salt
     Frozen, canned, or dried fruits
Breads, Cereals, and Grains
      Whole grain pasta
      Unsalted popcorn
       Brown rice
       Unsweetened Oatmeal
Meats, Nuts, and Beans
        Seafood such as fish or shellfish
        Lean meats such as chicken without skin and beef and pork without fat
        Unsalted nuts and seeds
        Peas and Beans
         Canned beans labeled “no salt added” or “low sodium”
         Eggs
Dairy and Dairy Products
         Skim or 1% milk
        No Fat or low-fat yogurt
        Natural Swiss cheese or other lower sodium cheeses
        Soy or almond milk with added calcium
Dressings, Oils, and Condiments
        Unsalted margarine and spreads that have no trans fats
        Vegetable oils such as olive, sesame, or canola
        Condiments such as ketchup, mayo, and dressings that are low in sodium
               Vinegar
Seasonings
             Chopped vegetables such as garlic, onions, and peppers
             Ginger
             Lemons and Limes
            Herbs, spices, and salt-free seasoning blends

Highly processed foods
            White bread
            Soda
            Candy
             Frozen dinners
            Chips and many crackers
            Prepared meals that are not frozen
            Salad dressings
            Some breakfast cereals
            Canned soups
            Prepared pasta sauce
            Flavored yogurt
           Granola and energy bars
       
 High fiber foods
                 Some cereals
                            Barbara’s Puffins (Original or Cinnamon)
                           Uncle Sam Strawberry Cereal (or other varieties)
                           Kashi Heart to Heart Warm Cinnamon Oat
                           Post Bran Flakes
                           Cheerios
                             All-Bran
                             Kix
                             Familia Swiss Müesli (No Added Sugar)
                            Bear Naked Granola
                 Oatmeal
                 Muesli
               
Lentils
Split Peas
Black beans
Lima beans
Artichokes
Peas
Broccoli
Brussels sprouts
Raspberries
Blackberries
Avocados
Pears
Bran flakes
Whole wheat or whole grain pasta
Pearled barley
Nuts and seeds such as chia and flaxseed
Oatmeal
Fresh fruits and vegetables
                   Corn
                   Blueberries
                  Chickpeas
                   Kidney beans
                  Edamame
                   Pears
                   Almonds

High potassium foods
                  Bananas
                  Baked potato
                 Sweet potato
                 Fat free yogurt
                 White beans
                 Winter squash
               Halibut, 3 ounces, cooked: 490 mg
100% orange juice, 8 ounces: 496 mg
Broccoli, 1 cup, cooked: 457 mg
Cantaloupe, cubed, 1 cup: 431 mg
Banana, 1 medium: 422 mg
Pork tenderloin, 3 ounces, cooked: 382 mg
Lentils, half cup, cooked: 366 mg
Milk, 1% low fat, 8 ounces: 366 mg
Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg
Pistachios, shelled, 1 ounce, dry roasted: 295 mg
Raisins, quarter cup: 250 mg
Chicken breast, 3 ounces, cooked: 218 mg
Tuna, light, canned, drained, 3 ounces: 201 mg

Foods that are high in magnesium
Dark leafy greens
Nuts and seeds
Fish (tuna, mackerel, polluck, turbot)
Beans, lentils, soybeans
Whole grains such as brown rice
Avocados
Low-fat dairy such as plain non fat yogurt
Bananas
Dried fruit such figs, apricots, and raisins.
Dark chocolate

Foods that are high in calcium
Dairy
Whole grain and whole wheat breads
Fruit juice with added calcium and ascorbic acid
Soymilk
Tofu
Wheat flour


Foods that are high in zinc
Seafood such as cooked oysters
Lean beef and lamb
Wheat germ
Spinach
Pumpkin and squash seeds
Nuts such as almonds, pine nuts, and cashews
Lean pork and chicken
Unsweetened chocolate
Beans
Mushrooms
Quinoa
Salmon
Tuna
Lean turkey
Garbanzo beans
Lentils
Tomatoes
Bok Choy
Parsley
Miso

Foods that are high in folate
As the name implies, green leafy vegetables (or foliage) are among the best sources of folate. Spinach, turnip greens, bok choy, parsley, and romaine lettuce are all rated by our system as excellent sources of folate. Other vegetables can be strong sources as well, and we see asparagus, cauliflower, broccoli and beets join the excellent group.

We also see a number of the legumes do very well for this nutrient. At the top of the list here are lentils, which achieve a rating of "excellent" for folate. In fact, among all WHFoods, lentils rank as our best source of folate! Rating "very good" as sources of folate are garbanzo beans, navy beans, kidney beans, and pinto beans.

Some, but definitely not all, fruits are important sources of folate. Papayas and strawberries are very good sources of this nutrient, while oranges, pineapple, raspberries, kiwifruit, cantaloupe, lemons and limes all rate as "good" sources of this B vitamin.

To design a whole foods diet that contains enough folate, you'll want to make sure to include plenty of minimally processed plant-based foods. If you are eating 5 cups' worth of vegetables, a couple of fresh fruits, and a legume-based meal during an average day, you are quite likely to be meeting your folate needs.
whfoods.com

What ingredients do you think we should be avoiding?
A: Make sure your food always contains ingredients that you know, and can pronounce! Here is a list of ingredients you should avoid:
Sodium nitrate/sodium nitrite: Increased risk of cancers, diabetes and heart disease
BHA (butylated hydroxyanisole): Possible carcinogen
BHT (butylated hydroxytoluene): Possible carcinogen
Smoked/naturally smoked/smoke flavour: Could contain unlisted toxic chemicals.
Corn syrup: Glucose-heavy, and too much sugar can lead to diabetes, heart disease and other health issues
Aspartame: Possible health risks including delayed mental development and seizures
Also, be conscious of excess sodium. For example, Maple Leaf Natural Selections turkey has 570 mg sodium per serving, which is nearly half of our daily recommended intake (1000 to 1500 mg)! And keep in mind that food manufacturers are not required to list all the ingredients if they fall under spices and seasonings — something to keep in mind when you’re eyeballing the Cajun chicken or the honey-smoked ham. If you have common food allergies, check for wheat, soy, or milk products, which are sometimes added to deli meats. If you have digestive problems, it’s best to avoid carrageenan, which is a common ingredient.
chatelaine.com











                 


     

   

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Progress and reflections since 6/10/15

NUTRIENTS:GOALSAT 6/20SUN 6/21MON 6/22TUE 6/23WED 6/24THU 6/256/26
Calories1,200 - 2,0002,4501,9572,3582,0941,9831,9321,894
Fat40 - 67g106558276795928
Carbohydrates150 - 250g222223292219232202371
Protein60 - 100g6980122138588248
Potassium, K4,500 - 6,000mg4711,5103,174853886964183
Calcium, Ca120 - 200%541441622517714875
Sodium, Na0 - 2,300mg2,3832,9853,9163,5993,3241,3646,975
Magnesium, Mg105 - 175%17487567254813
Folate, total100 - 250%73244246367115244100
Cholesterol0 - 300mg17494295170129970
Vitamin B-12100 - 200%6716,90016,85417,03416,76716,92616,767

NUTRIENTS:GOALSAT 6/6SUN 6/7MON 6/8TUE 6/9WED 6/10THU 6/116/12
Calories1,200 - 2,000----1,0541,7692,197
Fat40 - 67g----106089
Carbohydrates150 - 250g----224249235
Protein60 - 100g----2365116
Potassium, K4,500 - 6,000mg----4262,3061,497
Calcium, Ca120 - 200%----1062182
Sodium, Na0 - 2,300mg----9193,5183,469
Magnesium, Mg105 - 175%-----5425
Folate, total100 - 250%----15147113
Cholesterol0 - 300mg----50282290
Vitamin B-12100 - 200%-----151120

NUTRIENTS:GOALSAT 6/13SUN 6/14MON 6/15TUE 6/16WED 6/17THU 6/186/19
Calories1,200 - 2,0001,9863,4101,9402,2013,0791,8832,182
Fat40 - 67g427268961327292
Carbohydrates150 - 250g147354250245309211281
Protein60 - 100g6915492871646876
Potassium, K4,500 - 6,000mg3,2823,6942,5641,0092,0984001,713
Calcium, Ca120 - 200%10812815873284133150
Sodium, Na0 - 2,300mg3,7475,1671,9405,9237,1773,0503,029
Magnesium, Mg105 - 175%5611310321643854
Folate, total100 - 250%13414832483365225253
Cholesterol0 - 300mg10532638255262121146
Vitamin B-12100 - 200%12716,79416,91316,71717,01716,89216,892

From Spark people:

This is my weekly progress so far since I started.  It looks rather backwards.  This past week is obviously the very first entry.  To me, this is a rather helpful guide to what I should be consuming and what I should not be consuming.  For example, I take B-12 supplements, which account for the high percentage.  Maybe I should level off of the the B-12 for now.  I should also try at least, to level my sodium intake.  While too much salt is the culprit, many processed foods contain sodium.  Sometimes, so-called "healthy" foods may or do contain just as much sodium as "regular" foods.  Therefore, it does mean that I do in fact need to consume healthier foods if my goal is to not only lose weight and keep it off.  My goal is to consume a healthy diet and thus end up  healthier.  I also realize that it will be difficult to change some of my habits at once, so I will have to start slow.  Maybe cutting back on salt intake and not actually buying processed foods help.  It would also help if I were to buy more fruits, vegetables, and whole grains and fewer junk and boxed foods.  I have Polycystic Ovarian Syndrome, so cutting back on dairy and processed foods would be of benefit to my immune system.  It would be wise to do research on these goals, which would include the vitamins and minerals.  I don't wish to remain ignorant about what is healthy.  That could go an even longer way of being healthy.
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