Tuesday Oct 16...a little planning can simplify a looong way!

[Gaelen]

I know, journaling can be a PITA. I've been eating this way since 2002, but I still journal a day or two in a row in Fitday, just to keep myself honest. But frankly, sometimes online journaling can get obsessive. I remember vividly my 'lost' feeling when the Fitday site was unavailable for a day during my first month on plan --and I realized I'd have to count on my own!

From the old website that had the PPLP FAQs section, we saved this worksheet:
http://www.proteinpower.com/forum/showthread.php?t=518

No computing. No complex color coded charts and reports (which are all fun in their own way). Completely portable. Completely unplugged. All you need is your writing instrument of choice and a piece of paper.

Oh yeah...and to KNOW THE COUNTS for what you're eating! Sometimes that's the hardest part.
You can buy a small nutrition info paperback...I like Corinne Netzer's since it include full breakdowns by cooked portion size, but choose the one you like.
Or you can complete this worksheet from the first Protein Power book, post it on your fridge and you'll always know what your favorite protein and carb choice servings 'cost'.

Protein choices
List your three favorite protein sources, portion size and protein counts per portion:
1.
2.
3.

Carb choices
List your three favorite carb choices, and the portion size which equals no more than 7-10g ECC:
1.
2.
3.

Obviously, you can make your lists longer. You can post on your fridge the 'Carb Bargains' list from the original PP book (check out the 'Getting Started' forums; Mitra posted them there). You can plug your favorite combination foods into Fitday and use THOSE portion sizes. The point is, put some of your most common or favorite choices on autopilot. It will make it easier to figure out what you are eating, and put your journaling into 'zen' mode.

How are you planning to simplify and ensure a great, true-to-yourself Tuesday?

[Rhyme'n Reason]

Ensuring a great true-to-myself day always, always begins with knowing what I'm going to eat ahead of time. Those go-to dishes such as the ones you would put on the worksheet are a godsend. I make sure I always have those items in my refrigerator for those evenings when I'm too tired to think.

So, for today--breakfast is a done deal--mocha shake and sausage/cheese casserole. Lunch is in my cooler--Joseph's pita bread and a yummy philly cheesesteak sandwich spread I found at Wal-Mart. Supper (chili) is at home in the refrigerator.

I meet with my doctor today. I'm anxious to see what progress I've made in the last month.

Be true to yourselves today!

[Ottawa]

Favorites:
Protein choices
List your three favorite protein sources, portion size and protein counts per portion:
1. Beef Steak - seared 8.75 Protein/Ounce
2. Lamb - Broiled in oven 5.9 Protein/ounce
3. Salmon - BBQ'd on hot plate 6.8 Protein/ounce

Carb choices
List your three favorite carb choices, and the portion size which equals no more than 7-10g ECC:
1. Raspberries 1 cup/6 ECC
2. Broccolli 6 spears/4 ECC
3. Strawberries 10 large/9 ECC
4. Zucchinni Large, baby zuke/.32 ECC

My serving sizes, particularly with IF, tend to be larger, often 12 - 16 ounces to meet my protein target. For carb choices with my meal Broccolli would be my favorite veggie and zukes if on the BBQ with some seasoning and a bit of balsamic (1 more ECC).

We have 2 foreign students for dinner tonight to present a "Thanksgiving Dinner". Since it is mid week and we won't be home early, it won't be a turkey or large ham. We will likely pick up 2 cooked chickens and my wife will include a few veggies and I'll do a pumpkin custard with whipped cream for dessert.

[Shadow]

Sounds delicious, Randy :D!

I journaled obsessively my first 4 years on the plan :rolleyes:. However, it is a good thing to revisit it now and again just for a spot check on how you're doing. I spent hours (days???) doing a spreadsheet of my most favorite/frequent foods in all manner of portion sizes.

How am I simplifying my Tuesday? Easy - I take a little time on Saturday, whip out my spreadsheet, and plan my weekly meals. So during the week it is no muss, no fuss - just having what I already wrote down. Luckily for me, I look forward to the meals I plan so there's no last-minute "what am I in the mood for" scrambling moments to endure :).

[Ammy]

Simplify?
I agree with the "planners". I must plan my day regarding food (and other things) or I'm flailing. And I do NOT do well when flailing...

Meals are planned for the day and logged in the menu thread.
I do all my shopping on Sundays and it seemed this week that the meats that were on sale were all very high in fat, so my meals are 45% protein and 40% fat, and 15% carbs. The fat is a bit high for me, but the food is VERY yummy:o:p!

I was playing around on the Hormel site and discovered they have a "carb careful" (http://www.hormel.com/kitchen/recipeCategory.asp) recipe section! These look yummy!! Althought I'm not sure of the carb counts of some of the reciptes. One recipe uses Idahoan au gratin potatoes and it's supposedly only 4ecc...hmm. The package of those potates says 20c (2fiber) per serving and there are 5. Not sure how they can possible get these carbs down...so be careful!

[hawk]

I like the refridgerator idea. I printed out your pages and am putting the portions on them as suggestions, then onto the fridge.

I did intervals today and had sirlion for breakfast and coffee.

My head is killing me. Maybe my body is rejecting it.

[gitfiddle]

Breakfast on-plan, although it made me five minutes late for work! Lunch is smack on plan. I have a protein snack if I need it this afternoon. Got caught short yesterday. For dinner, I have a beef roast that I will slice and add green beans and seasoning. The guys can have rice with theirs.

Busy day today. The ring I was given for my anniversary in January is loose again, the way it was when I got it. ;) It had a snug summer.

[Dharmalisa]

I'm swamped at work this month but still around. I brought a leftover chicken breast for lunch today. How's that for simple? I had a piece of pumpkin cheesecake for breakfast this morning. Just slice and eat. It's such a great breakfast too because it keeps me full for hours and hours. I don't even think about food when I eat this.

Have a good day everyone......back to work for me!!

[Gaelen]

Simplify?
I agree with the "planners". I must plan my day regarding food (and other things) or I'm flailing. And I do NOT do well when flailing...

Ammy, I completely agree that if you fail to plan, you are planning to fail (and have personally demonstrated that theory more times than I can count!)

But early on, I began to put some of my planning on autopilot, and I've come to recognize how strong a coping mechanism that is.

For instance, I have never been one of those people who could eat the same thing day after day (mentally), and now I'm not one of those people physically, either--my GI tract completely rebels if it doesn't get a certain level of diversity within what I can tolerate. The only exception is my breakfast protein shake, and I'm pretty sure that's only worked for the last four years because I'm not capable of advanced decision making before coffee, and the shake involves coffee. ;)

I'm single, cooking for one. But I have a lot of recipes that make at minimum 4-6 servings (editing down from their original 8-12 servings). If I make them, I'm bored with them by the last portion or I physically can't tolerate eating the last portion. There are a whole bunch of foods I can't eat two days in a row. And I've just come off three years of 'moody' appetite (my favorite wisecrack during treatment was 'please do NOT ask the chemo girl to pick the restaurant--you never know what I'll suggest!') I literally might think something was yummy on Sunday and revolting on Tuesday.

So what to do? How do you plan around that? Well, there ARE ways. For me, it was putting some of my planning on auto-pilot.

You learn the counts of your favorites, and you always keep some things in the house that can serve from dinner or lunch without too much thought. My 'favorites' list was pretty early on filled with combination foods. I discovered recipe software, and that I could also put all of the ingredients for a recipe into Fitday, and then divide the nutrient totals by portion size. I have portion-sized freezer containers. So my 'plan' is to always have a few servings of old reliable recipes in the freezer, in individually or two-portion containers. I try to keep those things at a minimum of 20g protein and max of 7g ECC per serving, and then no matter how the rest of my day has gone, one of the frozen portions will always fit into my day without taking me over--and without me having to plan to the minute exactly what I'll eat every day.

BTW...for me, my 'favorites' are (I'll have to update with the counts later):
Protein
1. frozen bay scallops
2. frozen mussels
3. canned oysters
4. canned baby clams
5. eggs (gotta be careful with these...)
6. frozen portions of orange roughy, salmon or tilapia
7. ricotta cheese

Carb items
1. soy chips with peanut butter or hummus
2. blueberries, any way I can get 'em
3. 1/3 of a medium apple, sliced, with peanut butter or sharp cheese
4. 1 square of Lindt 70% chocolate
5. a cafe au lait
6. 1/4 to 1/3 cup of cooked lima beans or lentils with onion and butter and garlic (really!)
7. a small Roma tomato
8. a whole wheat low carb tortilla, toasted and spread with cheese and fresh herbs and tomatoes, or peanut butter and no-sugar jam.
9. in season, half a peach or half an avocado

[Anniesnan]

I am doing so much better the last two months with planning. Like Amy said, keeps me from flailing:D.

My main problem, (or blessing) I realized recently, is I can't abide reheated protein.
I can eat it cold, though.
So, that's what I've been doing. If we have left-over steak, I eat it cold the next day, same with chicken.

I won't eat seafood as a left-over, ever. Unless dh makes enough shrimp salad for more than one day:D.

I'm having a good day today. I'm still aching - all over now, though, not just my legs. WEnt to bed super early last night.

[oceanblueLA]

Planning saves me on daily basis. It starts when I shop. I keep nothing around that will tempt me beyond my capacity to say no. My partner, Sandi, has her treats and keeps them on a special shelf so I don't see them. She's the kind of person who can actually have a bag of cookies and eat a few everyday and forget about them. When I'm on plan, I can eat portions of things and not be tempted to eat the rest. And I am so happy to be in that zone now. But cookies? Hmm. I don't think so.

First I shop on plan and make sure I have a week's worth of protein and vegetables. Sometimes I need to hit Trader Joe's to replenish the lettuce before the week is up, but not usually. Second, I keep a couple of cooked chicken breasts, tuna pouches or sliced turkey around. They are lifesavers. I always have snacks ready to go, too. I need to be able to open the refrigerator and have something there that I want. I can only do that by planning ahead.

I work at home which has certain advantages but also some problems. I can always make a healthy snack or meal. But then I am also always close to food, too. A double edged sword. Funny how I can find myself drifting down to the fridge at odd times and checking out what's there, but never have I drifted upstairs to my gym and to check to see what's going on there. Maybe that's something to aim for!

I also haphazzardly make an appearance on the menu thread. I find that when I do incorporate that into my daily plan, I seem to have an easier day of it. If anyone wants to join us over there, please do.

Time to shower. I have a big 3:00 meeting and it's actually out of the house. I guess that means changing out of my lounging pants... today they are a cow jumped over the moon print. No quite professional enough. At least in the outside world. They get me a good table at home. :-)

Have a great day everyone.

Blue

[Gaelen]

Planning saves me on daily basis. It starts when I shop. I keep nothing around that will tempt me beyond my capacity to say no.

Agreed, Blue.
I never really tossed every carb thing out of my house, especially not right in the beginning. But at five feet tall with kitchen cupboards that reach almost nine feet tall, I've got a lot of 'top shelves.' And out of sight is definitely equal to out of mind for me. ;)

It also is an enormous help that if I don't buy it, it's not in the house to be tempting. If I'm craving something, and can only get it if I get up, get out of my own version of cow-jumped-over-the-moon daywear, find something clean and decent to wear, fire up the car and drive somewhere to get it, chances are I'm not gonna do that. If I do, I really deserved it. :tongue:

[Shadow]

Funny how I can find myself drifting down to the fridge at odd times and checking out what's there, but never have I drifted upstairs to my gym and to check to see what's going on there.
:eek:!!!! Now Blue, that is not music to my ears ;)!

Maybe that's something to aim for!
:nod:!!!

[gitfiddle]

Funny how I can find myself drifting down to the fridge at odd times and checking out what's there, but never have I drifted upstairs to my gym and to check to see what's going on there. Maybe that's something to aim for!
:paranoid: Blue, you can't say stuff like that if Shadow's watching. See, you brought her out of the woodwork.

Hi, Sweetie! ;)


If I'm craving something, and can only get it if I get up, get out of my own version of cow-jumped-over-the-moon daywear, find something clean and decent to wear, fire up the car and drive somewhere to get it, chances are I'm not gonna do that. If I do, I really deserved it. :tongue:
Pat, that's the way I lived when I was single and it worked--mostly. Sometimes on Saturday morning I would JOG down to the local bakery and back before I would allow myself to eat the donuts. Jogging was my justification. :rolleyes:

I had a protein snack two or three hours ago because my bs was down to 93. No shakes, just a calm feeling. I just checked it again and it's 81; again, no shaky feelings. Very strange. When I'm overcarbed I get shaky when it approaches 100. I'm eating seven almonds (all I have) and sipping a cup of orange spice tea. My first stop on the way home will be for a bunless burger. I have an emergency bar, but I don't think I'll need it.

I'm outa here! Have a nice evening, y'all.

[Shadow]

Hi back at ya, Carol :D! Poor Blue - she's gonna be sorry she let me know that, isn't she :evil: :lol:????

Today is a yes :).

[Rhyme'n Reason]

Today is a definite yes--I didn't get to eat supper yet, but it's waiting for me downstairs. I just had to get online and post my results from my doctor's visit this afternoon. I lost 8 lbs. this month--an official total of 15 (but in actuality, I was PP'ing for a week before my first weigh-in, so according to my scale, it's between 20-25).

My husband just decided to show up at my appointment--he's so supportive, it makes me want to cry. He's really gone around the block with me (many times, actually) as I've rollercoasted. He's one of those true thin types. He never eats if he's not hungry, and he just eats until he's comfortable. He will do anything to help me with this.

Blue, I can't imagine working at home for exactly the reason you said. I still catch myself wandering to the kitchen whenever I'm home for lengths of time. Maybe moving the refrigerator to the workout room...

[hawk]

Ruth..I have an appt Thursday.. my husband is very supportive also, but I do not want him there this time. I've been through this before( a breast lump the size of a plum on ultrasound) and he was so freaked out , he made me as nervous as a wet hen. He's one of those naturally thin people also. I eat alot less than he does. He does PP but sneaks ice cream now and then.

My daughter in law took me for my biopsy a couple years ago and she was great. She offered to do it again if it gets to that. What ever it is, it is. I believe it has returned. At least the same pain is there. I can't cross my arms or reach across myself. They really bug me. I'm trying not to let it stress me.

I did ok today. Food wize ...20 gms carb and 100 gms protien. I am kicking back with a glass of dry red wine and watching Cinderella with my 2 year old grandaughter.I saved the carbs for it.

[Feelix]

Good Evening! I am proud to announce I had and OP day all away around. I had a great swim class and SLOW BURN workout. A Serious SLOW BURN workout. Cybrex machines are totally better than free weights at home. I worked it. I am proud. :-)

found this interesting what does 200 calories look like? (http://www.wisegeek.com/what-does-200-calories-look-like.htm)

[Ottawa]

Hang in Hawk. I hope all works out well.

Carol, I hope your blood sugar stabilizes.

Total: 1766 19/5 IF
Fat: 138
Carbs: 38 - 12 = 26 ECC
Fiber: 12
Protein: 101

Worked out with heavier hand/ankle weights and Billie Blanks bands to "House".

[Claudette]

Hi, y'all,
Hawk<<<>>>hope all goes well with the biopsy.

Today, was on plan.

I also rejoined the gym at work, the one I have to pass to go out the gate on the way home. It is dirt cheap, great equipement and not crowded at all.
Today, I restarted, 20 min @ 2.5m/hr on the treadmill, upper body weights, free, 5 lbs, machine at 10lbs.
My colleague and I are going to try to go at least 3x week.

Here's to more exercise.

Claudette

[gitfiddle]

(((Hawk!)))

Poor Blue - she's gonna be sorry she let me know that, isn't she ????
I can't believe nobody told her! You're just not cracking that whip enough to maintain the fear factor, hon. ;)

Ruth, how delightful! Way to go!

Randy, I could raise the bs by kicking up the carbs, but I'm just kind of excited. I dropped the diabetes meds early on in my PP journey but two years ago my job changed radically and stress was a factor. Sure enough, the bs started climbing so I went back on the meds. Things have settled down enough now, I guess. If it continues, I'm calling the doctor! :D

My dinner was a hamburger on half a bun, but I still planned on beef and rice and peas for the family. Two minutes before DS was due to drive in, I checked the rice and found only water bubbling merrily. :eek: Dang! He got instant potatoes that I keep for just such emergencies. :rolleyes:

[Rhyme'n Reason]

Hawk--

Thoughts and prayers with you tomorrow. What a wonderful caring daughter in law you have! Must be because you're such a great MIL:)

[hawk]

I love them unconditionally. I make sure they know it. If they can tolerate my tough , hyper, manly sons who are into hunting, martial arts, etc....They deserve unconditional love...

[Anniesnan]

(((Hawk)))

Ruth - WAY TO GO!!!

Tuesday was on plan for me, but I didn't plan on using ALL my 'puter time playing Sudoku:D:evil:

that's why I had to quit playing Space Asteroids (who remembers that?) ... I looked up during a breath and realized that the son I had dropped off at school 10 minutes (2 hrs) earlier was due to get out in 10 minutes.

I just might need to give up on-line Sudoku ... after all, I already have the electronic version:rolleyes:

[maxlharris]

The streak lives. 10 days on.

[Shadow]

Blue, I can't imagine working at home for exactly the reason you said. I still catch myself wandering to the kitchen whenever I'm home for lengths of time. Maybe moving the refrigerator to the workout room...

Congratulations on your great results :D!!!! And I think you're on to something there ;)!

Blue - Are you listening :p????

[Shadow]

I can't believe nobody told her! You're just not cracking that whip enough to maintain the fear factor, hon. ;)
I've been trying, but no one wanted to play with me for the longest time :eek:! But now I've got a couple under my thumb in the M&S thread again :D!

[Shadow]

(((Hawk)))!!!! I'm thinking of you and sending positive thoughts your way :nod:!

[oceanblueLA]

Blue, you can't say stuff like that if Shadow's watching. See, you brought her out of the woodwork.

NOW you tell me!

Shadow... in my defense, all I ever take is a bottle of water.
But today I pledge to crank out 25 sit ups instead, the next time I feel the urge to go check out what's playing in the fridge. :)

[gitfiddle]

Sorry, Blue. I feel like I let you down here. :p

I get a YES for Tuesday!

[oceanblueLA]

Sorry, Blue. I feel like I let you down here. :p


Carol... for some reason, I'm doubting your sincerity. ;)

[Shadow]

Shadow... in my defense, all I ever take is a bottle of water.
Hmmmm :suspicious:.....
But today I pledge to crank out 25 sit ups instead, the next time I feel the urge to go check out what's playing in the fridge. :)
Now you're talking :D :thumbsup: :D!

However.... go ahead and get that water. With the exercise, you're gonna need it ;).