It's been a year and a half since I've posted on here!
A lot has changed. I've been married for 15 months. I moved to Virginia in July of 2011. I had my gallbladder removed a few weeks ago. It's absolutely wonderful to not have daily stomach pains! I am supposed to eat low-fat foods as I no longer have a gallbladder to store bile. The purpose of creating this blog was to develop a healthier lifestyle, so I'm going to get back into it! I've been slacking, but I was keeping track of what I was eating in an excel spreadsheet, just not exactly calorie counting.
I visited my friend this past weekend and liked how she planned out her meals every week. I want to do this. I want to plan meals, and start cooking again. I'm sick of eating frozen/prepackaged meals. I'm still not getting the recommended dosage of fruits and vegetables and not reaching my daily caloric needs. I think planning meals will be helpful towards my path of developing a healthy lifestyle.
I'm going grocery shopping later today and have compiled a list of what I'll need for recipes this week. I figure I can make 3 dinners and two small lunches throughout the week. Tuesdays, Fridays and Sundays I will cook dinner. Thursdays and Saturdays I will cook lunch. Mondays and Wednesday I can eat leftovers. I can always switch that up too. I just figured it'd work best this way as my husband is usually working/eating on his ship during the week and has every other weekend off.
The meals I plan on cooking this week:
- Oven crisp chicken with canned beans and another veggie side - http://www.bettycrocker.com/recipes/oven-crisp-chicken/213bc260-385b-44e4-97fc-7c107099d4ba?sc=Chicken%20Dinner%20Recipes&term=Chicken%20Dinner%20&itemId=8e98b86d-10fa-45aa-bb6f-995138588695
- Spaghetti with turkey meatballs and a veggie side
- Whole wheat couscous with nectarines and pistachios - http://www.wholefoodsmarket.com/recipes/3065
Sides:
- Roasted asparagus - http://simplyrecipes.com/recipes/roasted_asparagus/
- Potato salad - http://simplyrecipes.com/recipes/potato_salad/
- Garlic mashed potatoes - http://simplyrecipes.com/recipes/garlic_mashed_potatoes/
I'm also going to get fresh and frozen fruit and other greens to eat as snacks and for breakfast smoothies. I really need to force myself to eat these so they don't go bad!
. . .
I have to run a few other errands today and I'm hoping I'll have enough time to swing by the gym at the JEB to pick up a schedule of the classes they offer for free. Once my husband is done cranking next week, it will be easier to share the car. I need exercise! Still not getting very good sleep and I believe exercise would help. I want to start doing specific exercises to strengthen my arms and abs so I can knock off a kip from my bucket list (working on setting up a second blog called Bucket Kase to blog about progress on doing things that are on my bucket list).
. . .
Daily food consumption:
3 cups water
1 cup 2% Kroger milk - 120 Calories, 5g Fat, 20mg Cholesterol, 120mg Sodium, 12g Carbohydrates, 11g Sugar, 8g Protein, Vitamin A 10%, Vitamin C 4%, Calcium 30%, Iron 0%, Vitamin D 25%
One packet rich milk chocolate carnation instant breakfast - 130 Calories, 0.5g Total Fat, 90mg Sodium, 19g Sugar, 5g Protein, 230mg Potassium, 27g Carbohydrates, <1g dietary fiber, <5mg Cholesterol, 15% Vitamin A, 140% Vitamin C, and 25% calcium, iron, vitamin D, vitamin E, vitamin K
2 pieces of homemade eggless banana bread (based on the ingredients I used, this is my best guess for nutritional information of one piece) - 242 Calories, 6g Fat, 45g Carbohydrates, 17g sugar, 5g dietary fiber, <1g Protein, <1g Potassium, 1.6mg calcium, <1g Sodium, <1mg iron, 5% Vitamin C
Dark chocolate ensure - 350 calories, 11g total fat, 10mg cholesterol, 230mg sodium, 49g total carb, 1g dietary fiber, 18g sugar, 13g protein, 25% Vit. A, K, iron and B12, 60% Vit. C, 40% Vitamin D, 30% calcium and vitamin E
About 5 reduced fat ritz crackers - 70 calories, 2g total fat, no cholesterol, 150mg sodium, 15mg potassium, 11g total carbohydrate, 2g sugars, 1g protein, 2% calcium, 4% iron
with roasted garlic hummus, about 2 tbsp. - 50 calories, 3g fat, No Cholesterol, 170mg sodium, 5g total carb, <1g fiber and sugars, 1g protein, 2% vitamin A, C, Iron
Off-brand carnation - 130 calories, 1g fat, 5mg Cholesterol, 210g sodium, 300mg potassium, 25g total carbs, 1g dietary fiber, 20g sugar, 7g protein, 30% vit. A, 60% vit. C, 80% calcium, 30% iron and vitamin D, 25% vitamin E and K.
1 cup 2% Kroger milk - 120 Calories, 5g Fat, 20mg Cholesterol, 120mg Sodium, 12g Carbohydrates, 11g Sugar, 8g Protein, Vitamin A 10%, Vitamin C 4%, Calcium 30%, Iron 0%, Vitamin D 25%
. . .
Today was a busy day. After the DMV, I drove to the JEB gym to find that they will not be having zumba classes at all during the month of June. I was really looking forward to starting that. They don't have a June calendar yet, so no idea what else they're offering. Mailed off some bills and stopped by the NEX but didn't find what I was looking for. Went to Walmart next to get a skillet and a few other things. Stopped by Kroger to do my shopping for the above meals. The goal was to spend $100. I spent $120 at the grocery store (about $150 total including the skillet). Not too bad. Healthy food is pretty expensive. I need to find a better place to buy fresh produce. I only needed a lit bit of certain things but they came in bundles. Had I bought the whole bundles, I'm sure a lot of food would be wasted, so I may have to modify the recipes a bit. I wasn't home much, and when I was, I was too busy to really sit down and eat (dishes, laundry, picking up the hubby). I had planned on cooking dinner this evening but I just lost the time. Will start tomorrow! I consumed a lot of chocolate milk today. Pfft! I can do better than that! Will update tomorrow with the nutritional values.
. . .
Today's Total Calorie Intake: 1454 *surprisingly more than I usually get!
Today's Total Fat Intake: 43.5g (about 3% of total calorie intake) *very good!
Today's Total Carbohydrates Intake: 231g *oops, about 56g's over!
Today's Total Cholesterol Intake: 59.5mg
Today's Total Sodium Intake: 760mg
RDA of:
Carbohydrates (starches, not sugar) is 125-175g
Fat is less than 30% of total calorie intake
Protein is 44-60g.
Cholesterol is less than 300mg a day.
Dietary Fiber is 20-35g
Sugar is less than 40g a day
Calcium is 1,200mg
Potassium 4.7g
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
One packet rich milk chocolate carnation instant breakfast - 130 Calories, 0.5g Total Fat, 90mg Sodium, 19g Sugar, 5g Protein, 230mg Potassium, 27g Carbohydrates, <1g dietary fiber, <5mg Cholesterol, 15% Vitamin A, 140% Vitamin C, and 25% calcium, iron, vitamin D, vitamin E, vitamin K
2 pieces of homemade eggless banana bread (based on the ingredients I used, this is my best guess for nutritional information of one piece) - 242 Calories, 6g Fat, 45g Carbohydrates, 17g sugar, 5g dietary fiber, <1g Protein, <1g Potassium, 1.6mg calcium, <1g Sodium, <1mg iron, 5% Vitamin C
Dark chocolate ensure - 350 calories, 11g total fat, 10mg cholesterol, 230mg sodium, 49g total carb, 1g dietary fiber, 18g sugar, 13g protein, 25% Vit. A, K, iron and B12, 60% Vit. C, 40% Vitamin D, 30% calcium and vitamin E
About 5 reduced fat ritz crackers - 70 calories, 2g total fat, no cholesterol, 150mg sodium, 15mg potassium, 11g total carbohydrate, 2g sugars, 1g protein, 2% calcium, 4% iron
with roasted garlic hummus, about 2 tbsp. - 50 calories, 3g fat, No Cholesterol, 170mg sodium, 5g total carb, <1g fiber and sugars, 1g protein, 2% vitamin A, C, Iron
Off-brand carnation - 130 calories, 1g fat, 5mg Cholesterol, 210g sodium, 300mg potassium, 25g total carbs, 1g dietary fiber, 20g sugar, 7g protein, 30% vit. A, 60% vit. C, 80% calcium, 30% iron and vitamin D, 25% vitamin E and K.
1 cup 2% Kroger milk - 120 Calories, 5g Fat, 20mg Cholesterol, 120mg Sodium, 12g Carbohydrates, 11g Sugar, 8g Protein, Vitamin A 10%, Vitamin C 4%, Calcium 30%, Iron 0%, Vitamin D 25%
. . .
Today was a busy day. After the DMV, I drove to the JEB gym to find that they will not be having zumba classes at all during the month of June. I was really looking forward to starting that. They don't have a June calendar yet, so no idea what else they're offering. Mailed off some bills and stopped by the NEX but didn't find what I was looking for. Went to Walmart next to get a skillet and a few other things. Stopped by Kroger to do my shopping for the above meals. The goal was to spend $100. I spent $120 at the grocery store (about $150 total including the skillet). Not too bad. Healthy food is pretty expensive. I need to find a better place to buy fresh produce. I only needed a lit bit of certain things but they came in bundles. Had I bought the whole bundles, I'm sure a lot of food would be wasted, so I may have to modify the recipes a bit. I wasn't home much, and when I was, I was too busy to really sit down and eat (dishes, laundry, picking up the hubby). I had planned on cooking dinner this evening but I just lost the time. Will start tomorrow! I consumed a lot of chocolate milk today. Pfft! I can do better than that! Will update tomorrow with the nutritional values.
. . .
Today's Total Calorie Intake: 1454 *surprisingly more than I usually get!
Today's Total Fat Intake: 43.5g (about 3% of total calorie intake) *very good!
Today's Total Carbohydrates Intake: 231g *oops, about 56g's over!
- 115.5g from sugars *yikes, about 75.5g's over!
- 13g from dietary fibers *a little low
Today's Total Cholesterol Intake: 59.5mg
Today's Total Sodium Intake: 760mg
RDA of:
Carbohydrates (starches, not sugar) is 125-175g
Fat is less than 30% of total calorie intake
Protein is 44-60g.
Cholesterol is less than 300mg a day.
Dietary Fiber is 20-35g
Sugar is less than 40g a day
Calcium is 1,200mg
Potassium 4.7g
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
