i am doing a zero point food challenge!

Hello, and Happy Saturday! If you are on my Mailchimp mailing list then you already knew that I was going to do a Zero Point Food Challenge. It will begin on this coming Tuesday, and go for two weeks, but I thought I would just give a preview of what a day of eating might look like. I have been researching, reading, and watching Youtube videos of other people who have done this challenge. It is obviously based off of WW Zero Point Food List. I won’t go into all of the details now, but there are specific reasons as to why I chose this challenge, and I have some thoughts on the concept. But, that is all for Tuesday. I can tell you my challenge will not look exactly like WW. First of all I am not a member of WW so I can not speak to how their program really works. I can only go by information I have found online, my research, and what my nutritional needs are. So, this will be a Melissa Zero Point Food Challenge! Come back Tuesday! For now, this is what I will eat for today, Saturday 6/5/2021. It is a lot of images, and I will explain each meal. The pictures will show the nutrition info also. I do not count drinks, and I will explain why on Tuesday.

Breakfast: 10 green grapes, 1/2 of a medium banana, cinnamon sugar small sprinkle, and 1 tbsp. Cool Whip, not fat free. It isn’t necessary and I will explain why on Tuesday. By my calculation these are all zero point foods.

Lunch: 3.3 oz of Pork Tenderloin with Paprika, Pepper, and Basil Herbed Salt baked at 350 for 35 minutes. This is the leanest pork you can buy with only 3 grams of fat per serving, which is actually 4 ounces, and I only am eating 3.3 ounces. I sprayed the bottom of the pan with spray Olive Oil. On the side I cut up 6 cherry tomatoes and sprinkled with salt.

Dinner: Since this is a work day it will be a thermos meal, either cold or hot. I decided to do hot today. For dinner I will have 2 ounces of the Pork Tenderloin left over from lunch, a 1/2 cup of the mashed potatoes shown below, and 1/2 cup of the Happy Harvest creamed corn. I mix it all together and since I am using creamed corn there is no need for butter or gravy. If you look at the labels you will see the fat content per serving definitely makes them a free food. Some of these are packaged so the ingredient list may not be great. But, I am using what I have in the house, leftovers, or whatever is affordable. Since no one else in my house is doing the challenge I have to work around them as well.

According to my food tracking app this is the Nutrition data for the whole day.

Calories: 583

Total Fat: 10 grams or 26% of RDA this is very low fat

Saturated Fat: 3.5 grams or 29% of RDA

Sodium: 914 mg this is a very low sodium day

Total Carbs: 74 grams. I typically allow 100 grams per day in food

Net Carbs: 65.6 grams because of 8.4 grams of Fiber

Protein: 50 grams that is my limit for the day with CKD.

Phosphorus: 486 mg

Potassium: 1658 mg

I also take a 1/2 tablet of a multi vitamin, but I do not include that in the nutrition app until the end of the day, because it skews my thoughts on what I am actually eating. I know this seams like not enough calories, and it isn’t, so I will have to figure out a snack that is low fat, and I don’t want anymore large amounts of protein or salt. I would also rather my carbs did not go over a 100 for the day. I will let you know tomorrow what I chose to add as right now I don’t know. You also have to consider that I do not track drinks. Times that I have tracked drinks, I may get an extra 100 to 150 calories from my daily drinks. Zero Point foods are not meant to be a whole diet on WW. They are meant to build your meals around. OK, so that is all I am going to say for now. Come back on Tuesday to read the full reasoning, and how I will do it, and track it, plus what I eat in a day, and results at the end.

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Herb Of The Month, This Week’s Food Challenge And Gift Idea #2 For CKD

If you have been following along then you know each month I am picking a new herb to try for the whole month. I tend to always cook with onions, garlic, salt, and pepper. For October it was Turmeric. I really like Turmeric on meat. For November it was Rosemary. If you are serious about limiting your sodium intake, give Rosemary a try. You only need a little bit and it adds a ton of flavor, especially to soups and boring veggies. For the month of December I have chosen Dill. Everyone knows about dill pickles. But, there are so many other beneficial ways to use dill in cooking and seasoning. I have already found some recipes to try. Be sure to come back and check for those in future posts. Below there is a video about the health benefits of dill, and a link to read. I include the link because the video does not explain that in order to reap those benefits you would need to consume a cup of fresh dill. I don’t know anyone who eats that much dill. But, again, if you are trying to decrease your sodium intake, as a herb it will add a ton of flavor, I hope.

This week’s food challenge is a little bit different. Today, I compared Barilla Lentil Pasta, to regular white pasta. You can see the images below with all of the information from the box. Like other pasta, 2oz dry pasta is a serving size, with 180 calories, 1.5 grams of fat, no sodium at all, 24 grams of carbs but with 6 grams of fiber that makes 18 net grams of carbs, 13 grams of protein, 2% of RDA for Calcium, 15% RDA for Iron- that is spectacular btw, and 10% RDA of potassium. I discovered this pasta the week I went completely meatless. I didn’t try it though, until today. The nutrition profile is very good and it only has one ingredient, red lentils. I don’t care for lentils so I thought this would be a good try. So, what do I think? It is ok, a good meatless substitute. I think I will have to cook it a little longer because aldente just doesn’t work for this pasta. 2 oz definitely did not fill me up either, and I would have veggies or a large salad with it. As far as taste, it was a little different than regular pasta, but once I added a smidge of butter and some lemon pepper seasoning it was delicious. I would buy this again. However, I do not think I am going to convince my family to eat this, and at 3 dollars a box it might not be economical. Although If I am the only one eating it, it will last me several meals. Overall this was a good, healthy purchase.

My second gift idea for people with CKD, or any Chronic Disease is some lovely house slippers. I found the Cardinal ones from Landsend and I loved them. But, when I clicked the link the cardinals were gone. They had other lovely options though. There are some lovely, and not so pricey choices at Amazon. People with CKD and other chronic diseases are often cold. A lovely pair of slippers would make a wonderful gift. Slip-resistant slippers, and or indoor-outdoor slippers are also wonderful gifts.

Remember, you can always give the gift of a Health Coach, like me. Check out my Walking Plan! Contact me for more information!

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Read about Dill

this week’s food challenge 11/4-11/10/2020

It is time for the second Health Buddy Melissa Food Challenge. This time only I am participating. Neither my husband or daughter agreed to even try, which is a little disappointing, but oh well. Starting tomorrow I will be meatless for 7 days. No meat at all. I can have dairy, but no meat. I don’t eat much dairy at all, just a tiny bit of cheese. I have not made a menu for the week, for this challenge, because I will be winging it. I will be adapting their dinners to meet my challenge. So, whenever I do a new post I will update what I ate for the days that proceeded that post. I will also update how difficult it is with being on a low carb lifestyle. I am thinking it is not going to be easy, or I may gain some weight or be very hungry. Only the week will tell. Wish me luck!

Would you like to join the meatless challenge? It is easy, just leave me a comment and post how you did, if you want. If you want you can do a blog post with the challenge and put the link in the comments. If you do this please put a link to this blog. Tomorrow come back to learn about G-BOMBS.

Do you want to stop hiding from yourself, and be the healthiest and best you can be? Message me for a free meet and greet to learn about my coaching services. All new clients get one month of coaching for just 25 dollars!

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$25 dollar save a lot food challenge! What did we buy?

I finally got my car back at 3 PM today. In the images below you can see everything we bought, plus the receipt. I crossed the two items that were not part of food, and the total came to 25.42. Now, if you didn’t need milk, or creamer, it would have added 5 more dollars to get food. Since we almost always have cheese milk could have been eliminated. But, my husband considers milk a necessity, so it had to be part of the needs pile. You will see after we bought what we absolutely needed, the bigger pile, I was able to get creamer, a bag of carrots and bananas. Bananas were dirt cheap. My daughter wanted green grapes, but not only did they not have any, they would have been most surely too expensive. The fourth item was a box of juice pouches that my daughter wanted. She could drink water, but we had some money left, and that is what she chose. Part of this challenge, for me, is teaching her how her food choices can effect her health and budget. Plus, what if she only had access to a Save A Lot? Learning to adjust items for what is available is hugely important. They did not have Totinos Pizza Rolls that would fit the budget, so she picked 3 cheese and peperoni pizzas. We bought no meat, because we have some already on hand, but eggs could easily substitute for meat, plus we always have peanut butter in the pantry. When we start exhausting our supply on hand, I will have to increase the budget from 25 to 40, which is still a significant reduction in our grocery spending normal budget. These challenges are only for food and does not count non food items which will be removed from the receipt. This food, plus what we have on hand, will go until Monday. The only item that could be added to our inventory list was the bag of carrots.

Tonight’s dinner will be Chicken nuggets, salad and pasta. I have homemade marinara sauce still in the fridge for the pasta. My husband is the only one that will require it. My daughter will eat it with butter and salt. Any pasta left over will go for tomorrow’s meal, pasta salad. The chicken nuggets are super easy. I have bread crumbs already. I cut the chicken into nugget sizes, dredge in egg and bread crumbs then fry in oil. Salad will be just some of the bag salad, some cucumber, tomato and cheese. I already have tomatoes on hand from my Misfits delivery last week. We also already have salad dressing on hand. I don’t make one big salad, as I find it goes bad much faster that way. I make individual bowls of it and then bag everything back in the freezer. I am low carb so my chicken will be just pan fried with garlic and seasoning, no pasta for me tonight, and a salad.

I got a small cabbage head in my Misfits delivery, so I made some coleslaw for lunches. I like coleslaw, and for the record I only like mine, served over a baked potato. That will be my lunch for the next few days. My husband may have some as well, just not over a baked potato. If you would like my coleslaw recipe, leave me a comment. I truly make the best coleslaw.

Use the contact form to message me to ask questions about any of my coaching services. I put Turmeric in my smoothie this morning. I didn’t even know it was there. Are you taking the Turmeric Challenge?

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health buddy updates!

I have a few updates for all of my awesome readers!

1- The food budget challenge will run from Tuesday to Monday, not Thursday to Wednesday. All other rules apply. Tomorrow will be the start of the first food budget challenge. Yesterday, my daughter and I did inventory of what we already had on hand and made a list of all the items. The idea will be to create a menu for the week using items already on hand, and then buy only what we need. If after we buy what we need there is any money left we will buy good deals or things we would like, like coffee creamer, lol. Or, extra milk for the week. My husband is a huge milk drinker and he will have to learn to portion it to make it last a week. When something is used off of the inventory list it is to be subtracted. Likewise if we add something it will be added to the inventory list. This really did not take that long to make, maybe an hour total, and will help me keep track of what needs to be used, and avoid spending on stuff we don’t need, and avoid food waste. My Misfits box came yesterday, three days late, but it was Fedex fault. So, I won’t need much fresh veggies, except lettuce. We also have a good inventory of meat. I buy meat in bulk, on sale, and then portion into 3-4 oz portion sizes per family member and freeze in Ziploc baMy gs. This saves a ton of money. Meat is a huge budget expense in any budget. If we had to buy meat this week that 25 dollars would not last very long. When our meat inventory is depleted we will have to get used to meatless meals, which is fine with me. My other point to make is when on a budget don’t make meals no one will eat. This makes no sense and is counter productive. Luckily my husband and daughter like rice and pasta, and while I prefer fresh veggies and fruit I can eat frozen or canned. I eat a ton of veggies, as I am low carb. Watch for a post this week on that topic. Tomorrow I will post our very messy food menu for the week, and what we bought with our 25 dollar Save A Lot budget. On the non challenge weeks I will shop as usual and stick to the same concepts as the budget challenge weeks.

2- My Turmeric Challenge is going great! I am really loving this spice and wish I had incorporated it earlier. Last night I put it on popcorn. Oh my Yum! It was also great on my baked potato and love it on chicken. Are you doing the Turmeric Challenge with me? Share in the comments.

3- I am working on a video and post on Guided Imagery. Watch for that in the coming weeks.

4- I am almost 75% done with my Mindfulness course. If you would like to learn more about Mindfulness and how it can help you meet your health goals, use the contact form to message me.

5- I will be doing posts this week on my Low Carb life, Hot Flashes, Food Industry, and an apple recipe to die for.

Don’t forget I am low Carb, as well as Low Protein, so my challenges have to revolve around that. Got questions? Leave me a comment!

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