Monday, January 31, 2011

Been Slacking

Yesterday and today I haven't been keeping up with the calorie count.  I've been keeping track of what I've been eating, but have just been to lazy to put the nutritional info on here.

Yesterday I had:
5 cups water
1 packet carnation instant breakfast with 1 cup milk
one a day vitamins
1/2 cup cheddar and broccoli rice
3 choc. chip cookies (nesle tollhouse)
Salad with colby cheese, croutons and raspberry vinaigrette
1 flour tortilla with 1 slice colby jack cheese


Today I had:
6 cups water
1 packet carnation with 1 cup milk
ham and cheese sandwich with may and honey mustard
vitamins
2 dove rasp choc. swirl
1 chocolate chip cookie
1 flour tortilla with 1 slice colby jack cheese


One thing I've noticed lately is that I need a schedule.  I usually end up getting hungry just before I should be going to bed.  I don't like eating or drinking 2 hours prior to bed because it usually causes me to wake up in the middle of the night to use the bathroom.

7-9am:  Wake up and meal
10:45-11:30am:  Getting ready for work (shower)
11:30am-12:30pm:  Meal
1-4pm:  Work
4-5pm:  Meal
5-7pm:  Ideal time for exercising
7-8pm:  Meal
10-11pm:  Bedtime

I figure, since I currently don't have a consistent sleep schedule, I should be waking up between 7 and 9am.  I like to get between 8 and 10 hours of sleep so I should be going to bed between 9 and 11pm.  Breakfast should eventually turn in to more than just carnation instant breakfast and milk.  There's only about a 2 hour gap in between meals, except while I'm working.  I really can't eat a lot in one sitting.  Usually I eat before I start getting ready for work.  But I think now it would be wiser to get ready first and eat just before work since I'm always starving toward the end of my shift.  Then I can eat again when I get home and ideally it would probably be best for me to work out after this meal between 4-5pm because exercising usually tires me out. 

That's the plan.

Saturday, January 29, 2011

1/29/11

Sleep last night was horrible.  Tossed and turned so much.  Hair was sticking up all over the place when I woke up.  I finally went and got the four cheese egg souffle from Panera.  Haven't had one in two years and I've been wanting it for months.  So yummy but so bad!

1 packet carnation instant breakfast:  130 Calories, 19g Sugar, 5g Protein, 230mg Potassium, 27g Carbohydrates, <5mg Cholesterol, 15% Vitamin A, 140% Vitamin C, and 25% calcium, iron, vitamin D, vitamin E, vitamin K (and other vitamins of lesser percentages)
1 cup Deans 2% Milk:  130 Calories, 20mg Cholesterol, 130mg Sodium, 12g Sugar, 8g Protein, 12g Carbohydrates, 30% calcium, 25% Vitamin D, 4% Vitamin C, 10% Vitamin A.

Panera four cheese egg souffle:  480 Calories, 260 from fat!  195mg Cholesterol, 700mg Sodium, 36g Carbohydrates, 2g Dietary Fiber, 8g Sugar, 16g Protein

Today will be an interesting day for my diet.  My niece's birthday party is later today in Wisconsin.  Ice cream cake I hear!  Yummy!  Wonder what the nutritional value of that is!  I am sooooo tired.  I'm going to eat a little more of my souffle then take a nap before taking the drive up to Wisconsin.

So my intake counting will be off a bit.  Because I'm estimating or looking online for general nutritional information of what I didn't have it for.  Here's what I ate the rest of the day:

1 serving one a day vitacraves gummies:  10 calories, 3g carbs, 3g sugar
1 cup cheddar and broccoli rice:  280 Calories, 50 fat calories, 4mg Cholesterol, 650mg Sodium,  49g Carbohydrates, 2g from Sugar, 1g Dietary Fiber, 7g Protein
not quite all of a monster energy drink:  150 calories, 45g carbohydrates, 45g sugars
1 piece of ice cream cake:  240 Calories, 80 from fat, 15mg Cholesterol, 135mg Sodium, 34g Carbohydrates, 24g Sugar, 5g Protein
1 serving sharp cheddar cheese:  110 Calories, 80 from fat, 25mg Cholesterol, 180mg Sodium, 1g Carbohydrates, 6g Protein
a couple chicken in a biscuit crackers:  80 Calories, 70 from fat, 155mg Sodium, 8g Carbohydrates, 1g Dietary Fiber, 1g Sugar, 1g Protein

I think I realized something on my way up to Wisconsin.  There's a difference in the tiredness that I feel.  Sometimes it's an all over tired.  Other times, it's just in my eyes and my eyelids.  A heaviness to them, a kind of stinging or burning sensation in my eyes that makes me want to sleep.

Cups of Water Consumed Today: 4

Today's Total Calorie Intake: 1610

Today's Total Carbohydrates Intake: 
215g, 114g sugar, 4g dietary fiber

Today's Total Protein Intake:  48g


Today's Total Cholesterol Intake:  262mg


Today's Sodium Intake:  1950mg   

Despite tiredness, calorie intake seems good.  Carbohydrates are high, and so was sugar.  Fiber was low.

Friday, January 28, 2011

1/28/11

Sleep is not my friend.  But I really want it to be.  The lady I'm renting from was down here late last night doing laundry, keeping me awake.  Then she was also down here early this morning doing laundry and making noise, keeping me awake.  Plus my normal uneasy sleep, I had a pretty craptacular night.  I'm still so tired.  Disappointed.  Didn't get Panera.  Didn't go shopping for my niece, which means it'll happen after work, during rush hour.  Joy.  I woke up feeling extremely hungry.  Maybe I should have forced myself to eat more last night?

1 packet carnation instant breakfast with 1 cup Deans 2% Milk
2 servings egg beaters:  60 Calories, 230mg Sodium, 190mg potassium, 2g carbs, 1g sugar, 12g protein
1 serving ketchup:  20 calories, 190mg sodium, 5g carbs, 4 sugars.  No high fructose corn syrup!
1 serving one a day vitacraves gummies:  10 calories, 3g carbs, 3g sugar
1/2 cup Cheddar and Broccoli Rice:  140 Calories, 25 fat calories, <2.5mg Cholesterol, 325mg Sodium, 24.5g Carbohydrates, 1g from Sugar, .5g Dietary Fiber, 3.5g Protein
1 cup chocolate ice cream:  300 calories, 140 from fat, 60mg cholesterol, 70mg Sodium, 34g Carbs, 26g Sugar, 4g protein 
2 slices whole grain bread, 1 slice provolone cheese, 4 slices ham, mayo and honey mustard 
1 cup Deans 2% Milk:  130 Calories, 20mg Cholesterol, 130mg Sodium, 12g Sugar, 8g Protein, 12g Carbohydrates, 30% calcium, 25% Vitamin D, 4% Vitamin C, 10% Vitamin A.
1 packet reduced sugar carnation:  80 Calories, <5mg Cholesterol, 60mg Sodium, 300mg Potassium, 12g Carbohydrates, 7g Sugar, 4g dietary fiber, 5g Protein. 




I went to Walmart after work to try to find my niece a gift for her birthday.  Left empty-handed and my legs feeling like they wanted to fall off.  I walked all over trying to find something for her and I didn't like anything.  Came home, starving, my stomach hurt.  Made a sandwich.  Calories are up to over 1,300!  Sodium is high for today though.

Cups of Water Consumed Today: 5

Today's Total Calorie Intake: 1543

Today's Total Carbohydrates Intake: 
172.5g, 80g sugar, 12.5g dietary fiber

Today's Total Protein Intake:  68.5g


Today's Total Cholesterol Intake:  158mg


Today's Sodium Intake:  2093mg 

So it looks like today I exceeded my low calorie habits!  I also went kind of overboard on sodium and sugar.  Low on the fiber side again, will start taking Bene-fiber and continue taking multivitamins.

Thursday, January 27, 2011

1/27/11

I noticed yesterday that my fiber was pretty low, at 8.5g, when the RDA is 20-35g.  I do have some Fiber-One, maybe it will help move things through my digestive tract.  My sodium intake was high, but then I looked online and saw that it's okay just as long as you don't consume over 2,000mg.

Sleep was normal last night...tossing and turning a lot.

I wanted to wake up early to go get a four cheese egg souffle from Panera for breakfast, but I decided against it after realizing it is nearly 9:30am and they stop serving them at 10am.  With the snow, I figure I won't make it in time.  Tomorrow!  I WILL go!  I need to do some shopping in that area for my niece's birthday anyway.  I WILL GO TOMORROW!

1 Cup Deans 2% Milk with 1 packet Carnation Instant Breakfast

I'm still consuming my breakfast, but I'm already feeling like I need a nap.

2 Servings Colby cheese slices:  160 calories, 18g fat, 60mg Cholesterol, 360mg Sodium, 1g Carbohydrates, 7g Sugar
5 pieces Colby Wheat Thins: 70 Calories, 22 fat calories, 2mg Cholesterol, 110mg Sodium, 22mg Potassium, 10g Carbohydrates, 1g Sugar, 1g Protein

I felt hungry after work, made myself a salad with the following ingredients, but after eating just a few bites, I no longer feel hungry.  I'll continue to snack on it, slowly though.

1/2 Serving of Lettuce: 10 calories, 30mg sodium, 1g carbs, .5 dietary fiber, 1g protein
2 servings dressing:  160 calories, 100 from fat, 150mg sodium, 14g Carbs, 14g Sugars
2 servings croutons: 60 calories, 20 from fat, 160mg sodium, 10g carbs, 2g protein
2 Servings Colby cheese:  160 calories, 18g fat, 60mg Cholesterol, 360mg Sodium, 1g Carbohydrates, 7g Sugar
1/2 serving blackberries:  35 calories, 4g dietary fiber, 9g carbs

Meh.  It's about 8:20pm and I'm feeling VERY tired.  I finished my dinner about an hour and a half ago and I'm waaaay below what my calorie intake should be.  I've realized that eating healthy things like fruits and vegetables don't give you many calories.  I also shoveled after work so I'm probably lagging so much in the calorie department, which would explain why I'm so tired.  Eggs are supposed to be high in calories.  Perhaps I should start consuming an egg for breakfast to help reach my caloric needs.  Now I just have to buy some.

Because I'm not hungry, but know I need some more calories, I opted to snack on a flour tortilla.

1 piece raspberry chocolate:  1mg cholesterol, 2g carbohydrates, minuscule amounts of everything else.
Flour tortilla:  110 Calories, 220mg sodium, 22g Carbs, 3g dietary fiber, 4g protein.

Cups of Water Consumed Today: 7

Today's Total Calorie Intake: 881

Today's Total Carbohydrates Intake:  109
g

Today's Total Protein Intake:  21g


Today's Total Cholesterol Intake:  146mg


Today's Sodium Intake:  1,395mg

Wednesday, January 26, 2011

1/26/11

So far, this what I've consumed for the day:

1 packet carnation instant breakfast:  130 Calories, 19g Sugar, 5g Protein, 230mg Potassium, 27g Carbohydrates, <5mg Cholesterol, 15% Vitamin A, 140% Vitamin C, and 25% calcium, iron, vitamin D, vitamin E, vitamin K (and other vitamins of lesser percentages)
1 cup Deans 2% Milk:  130 Calories, 20mg Cholesterol, 130mg Sodium, 12g Sugar, 8g Protein, 12g Carbohydrates, 30% calcium, 25% Vitamin D, 4% Vitamin C, 10% Vitamin A.

7 cups of water.

1/2 cup Cheddar and Broccoli Rice:  140 Calories, 25 fat calories, <2.5mg Cholesterol, 325mg Sodium, 24.5g Carbohydrates, 1g from Sugar, .5g Dietary Fiber, 3.5g Protein
2 pieces of Dove Raspberry Chocolates:  .052 Calories, 2mg Cholesterol, 2.2g Carbohydrates, .3g Fiber, .2g Protein.  Sugar Free!  (I am very surprised at how few calories are in just one piece of these yummy chocolates!)

For the record, it's been about 45 minutes since I finished breakfast and I feel a strong urge to nap, which is quite usual.  With my calorie intake thus far being so low, I don't think it would be wise to work out this morning.  Perhaps after lunch.
------
No after lunch working out...I still feel just as tired as after breakfast.  Maybe it's just eating that makes me tired?
------
So far, I think I need to eat 3 small meals before work.  After about 2pm I was starving.  Energy picked up before work.  I made a sandwich and have, so far, only eaten half of it.  I don't want to stuff myself because that causes heartburn and stomach problems. So far I am free of those this evening, just feeling tired.  I will eat the rest of my sandwich in about an hour or so, while watching American Idol.  :)  So I'll just put the nutritional info for my whole sandwich.

2 slices whole grain bread:  200 calories, 40 fat calories, no cholesterol, 230mg Sodium, 40g Carbohydrates, 8g Dietary Fiber, 6g Sugar, 10g Protein
1 slice provolone cheese:  100 Calories, 70 fat calories, 25mg Cholesterol, 230mg Sodium, no carbs, dietary fiber or sugar, 7g Protein.
4 slices Honey Ham:  33 Calories, 6 fat calories, 16mg Cholesterol, 433mg Sodium, 1g Carbohydrates, 1g Sugar, 6g Protein.
2 Tablespoons Mayo:  200 Calories, 200 fat calories, 20mg Cholesterol, 160mg Sodium, no carbs, dietary fibers, sugar or protein.  Wow, pure fat!
1 teaspoon honey mustard:  10 Calories, no cholesterol, dietary fibers, protein and less than 1g sugar, 35mg Sodium.

Felt a bit of heartburn from about 8-10pm.  Cold things like ice cream and carnation usually help reduce it, so I had some carnation.

1 cup Deans 2% Milk:  130 Calories, 20mg Cholesterol, 130mg Sodium, 12g Sugar, 8g Protein, 12g Carbohydrates, 30% calcium, 25% Vitamin D, 4% Vitamin C, 10% Vitamin A.
1 packet reduced sugar carnation:  80 Calories, <5mg Cholesterol, 60mg Sodium, 300mg Potassium, 12g Carbohydrates, 7g Sugar, 4g dietary fiber, 5g Protein.

So based on my weight, age and height, I should be consuming anywhere between 1,000 and 1,500 calories, depending on whether or not I partake in rigorous activities.  I think that 1,200 is a good goal to reach daily as I do a lot of lifting, bending, squatting, and walking at work throughout the week.

RDA of:
Carbohydrates (starches, not sugar) is 125-175g
Protein is 44-60g.
Cholesterol is less than 300mg a day.
Dietary Fiber is 20-35g
Calcium is 1,200mg
Sodium is 1,100mg
Iron is 10-15mg
Vitamin C is 60mg
B (complex, varies) <1-7mg
Vitamin A is 1mg
Vitamin D is .01mg
Vitamin E is 10mg
Vitamin K is .08mg

Today's Total Calorie Intake:  1153 (not counting the minuscule .052 calories from the chocolates)

Today's Total Carbohydrates Intake:  161.7g, 59g from sugars

Today's Total Protein Intake:  52.7g

Today's Total Cholesterol Intake:  112mg

Well, I'd say I did fairly well for the day.  Numbers are all about where they should be.  Only problem is, I really didn't consume any vegetables or fruit.  Water, bread, rice, ham, cheese, milk, chocolate and a very small amount of broccoli.  Off to bed.