Re: My lowering the carbs daily journal
Post
by Kchurchill5 » Thu Mar 29, 2012 12:49 pm
I'm not doing as well as you guys because I was doing well with just exercising and heating a bit healthier; but now with no treadmill, biking, or rollerblading ... that may change with my ankle injury.
I still stick with my cottage cheese, yogurt or fruit for breakfast. Now and then I don't mind a poached egg or hard boiled egg which is what I had this am with some fruit. And yes, bacon or sauce is a great protein to have as well.
Lunch, RARE; but if anything, a small cup of soup or a small leftover. Today, just a couple of slices of cheese, crackers and grapes. Yes, crackers have carbs, but they are low fat triscuits and I'm only having 6 or so.
I don't snack. Well, I shouldn't say never, but, I can't remember the last time I did.
Drinks, I do like soda, diet caffine free, 1 cup caffine in the am, water, crystal light lemonade flavor and gatorade or G4. Ice tea is ok if I am out, but not a favorite.
I do like my glass of wine or cocktail, and that won't go away.
If I have a sandwich, I'm trying to use a good quality low fat bread and only 1 piece, cut in half or open face.
I have just tried to cut back on pasta, or starch, but I still eat it.
The pasta I do use the lighter type
Rice, I have used up my white, but I do enjoy brown most of the time.
I do eat fruit and veggies regular which I think helps balance your diet.
Their are carbs in almost everything it seems, and I think you guys have the right idea with moderation. Most would be shocked as to how many carbs are in some foods.
More fruits, veggies, high proteins, and less carbs.
But even potatoes ... they aren't that bad ... it is what is on them.
Tonight, I am making a tuna nicoise salad. A simple vinaigrette, lemon, red wine, evoo, shallots, herbs (even that has carbs); but, that isn't too bad especially when you just drizzle it on.
tuna grilled with just seasoning, potatoes, boiled, no butter, lettuce, tomato, onion etc. Then olives ... yes, some carbs; however, they offer other benefits. So you got to way the pros and the cons.
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Sorry for the long post, but I hope this will be helpful.
My friend who I consult with (on cooking) is trying to low carb as well for she, her huband and 2 kids; all who are over weight. Just a couple of weeks ago she sent me her weekly diet plan. Now, she had been following my plan I gave her and she did really well. The last month she has been on her own and called to tell me she had gained and didn't know why. I gave her lots of ideas, but this past month is the first she has cooked her own recipes or ideas. Before she had followed my week plan of meals. Her family lost an average of 12 lbs per person for just 4 weeks. Her kids are 12 and 15.
This was her last weeks plan she sent me. As you can see, I understand why she gained. She did use some of the advice I gave her, but combined it in the wrong way. If you want to have a sauce or rice one night; make sure your other items are not carbs. You can still have them, just try to mix them up and balance everything.
1. Salmon w/lemon dill sauce (pkg'd); rice Uncle Bens; broccoli steamed
Nothing wrong with rice (but don't add the oil or butter as the pkg directions suggest, it isn't necessary), but the salmon which she did grill was perfect; but the sauce - a pkg sauce. She could of mixed a little dill, lemon, and capers with yogurt and that would of been just as good and hardly any calories
2. Spaghetti whole wheat, sauce no meat, salad low fat creamy caesar dressing
I would of said the light or Dreamfields pasta or any other brand, and watch the portion; the sauce, she used a jar. Make your own, you can control the salt and other ingredients and it is so easy to make and it takes no time, a jar has so much salt; the salad great, but bottled is so bad and you really have to watch portions, but she said NO croutons or extra cheese ... she would of been better off with more cheese and less dressing
3. Out, Applebees salad; she thought salad was beter
Ever look at the calories ... shocking. And always ask for the dressing on the side. She would of been better off with a steak, potato and side salad
4. Fried fish; fried potatoes; coleslaw
She said she used Pam to fry the fish; potatoes, no butter; but the coleslaw low fat mayo.
Why not bake the fish and just lightly put breading on the top vs the whole fish, it comes out wonderful with tons of flavor; potatoes, bake or roast, you don't need hardly any olive oil and seasoning use low salt or a salt substitute with herbs; also the coleslaw, use a light vinegar based dressing with just as much flavor and no fat and add extra veggies
5. Broccoli soup and grilled tuna melts
Broccoli soup with cheese, NOT good. She thought because of low fat cheese, skim milk and broccoli it was OK. NO. Make a broth based soup, cheese as a garnish, and just a little cream for texture - but just a little, you don't need much. AND NO Velveta please.
Also, the tuna melt is fine, but it can be made without mayo. Low fat or NOT, it still has carbs. She could of made one with a evoo/vinegar base, capers, onions and then a slice of swiss. Just as good, WAY less fat. And make it open face.
6. Low fat chicken salad on a croissant, sweet potato fries with aioli; dessert, pound cake with fresh fruit and whipped low fat cream (cool whip)
Great idea. Chicken salad is fantastic. Use yogurt instead of mayo, it works great. Also, add grapes and other veggies and nuts for flavors. A croissant, bad choice, use a whole grain bread, or stuff it in a pita, still carbs, but better than a croissant; better yet, stuff it in a tomato or in a lettuce wrap.
Sweet potato fries, great, but NO aioli even if it is low fat.Try a fresh fruit dip or no dip at all. Season the fries well and they are just as good.
Dessert ... try Angel Food, and even buy it. Fresh fruit, wonderful. Microwave to break it down and serve it warm over the cake. Healthy, easy, sweet and delicious. Add a little brown sugar or honey to the fruit if necessary. Then use a greek yogurt for the topping rather than synthetic cool whip.
7. Terriyaki steak kabobs with mashed potatoes made with chicken broth; sauteed mushrooms and onions; stuffed tomatoes with breading and cheese
Terriyaki, go easy. You can brush it on vs marinating, less sodium and just as good. Break the strong terriyaki with a little fresh orange juice;
Try mashed cauliflower, with broth, then you could even add a little spoon of light sour cream, yogurt or even a little butter. For the sauteed mushrooms and onions. Try just roasting them, or put them on a kabob and just brush lightly with olive oil and season, much healthier.
Finally the tomatoes; great choice, but stuff with ricotta and spinach and a little parm. Even top with a little spoon of bread crumbs, but it still is much healthier.
Well, this past week, I sent them another menu plan which they followed and they all lost weight again. So, it shows that; not only does low carb work, but moderation and mixing up your choices to balance out your choices and meals. I got hired for another 2 months to get their meals on track.
All 4 are Type II diabetes, way over weight and sky high cholesterol and other issues. Since they started my plan, both kids are borderline diabetic, but no meds any more, just diet. The Mom is very close as well which is a good thing.
I am NOT a medical person, and I never offer medical advice. I just advise he and his family on healthy eating which is what they need since neither he or his wife cook much. We trade his business for my advice, so it is just a friendly arrangement, but it worked well. I also make sure they check with their doctor at all times. But for the most part, I just suggest healthier meals for them to cut back on what they shouldn't eat.
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Well sorry to rant on, but I thought this may be helpful. This is their second week back doing my menu I plan for them. They let me know on Sundays their progress. Both parents never learned to cook so this is all new for them, and they are willing to learn and to teach their kids. They also make the kids cook with them every night to learn that Mickey Dees and take out pizza is the best ... and they can still enjoy it, just pick wisely and balance.