day 2 zero point/very low fat food challenge and zero point cake!

Before I begin with today’s items that I have, and or will be eating, I want to clarify something. Be sure and read yesterday’s, post with the rules, especially if you are joining in. I would love to know if you are trying it, and your results. You will also see what I ate yesterday. This post may contain affiliate links. Let shareasale.com find sales leads for you. Only pay when it works! This challenge is for 2 weeks.

For clarification, because I did not outright state it, all vegetables and fruits, are zero points unless they are packed in oil, sugar, or have added sugar. Any packaged food that has less than 6 grams or less of total sugar per serving, and 3 grams of fat or less per serving, is a zero food for my challenge. I think that makes it more clear when you start to read what I eat in a day. Since yesterday I have lost 6 ounces. I weigh myself every day. For some people this may not be a good idea, but ever since being diagnosed with CKD, I monitor my weight for water retention. I did add two foods to what I ate yesterday. It added only one more gram of fat and no sugars, so still zero points. I had 16 nibbler pretzels as a snack, and a 1/2 cup of creamed corn over top of my dinner chicken.

Day 2 What I have eaten and will eat. Remember I do not count drinks.

Breakfast: I actually was not hungry and had a lot to do before it got too hot. So, coffee, and a bottle of water was breakfast.

Lunch: I made my meatless taco salad. You guys this really is so good and I hope you try it. It is completely zero points. I cook 1/2 cup of drained and rinsed black beans with about a tbsp of any taco seasoning that meets the requirements. I then chop up some romaine lettuce, any lettuce is fine, in a bowl, add about 6 cherry tomatoes halved, some chopped Vidalia onion, 2 tbsp of any salsa that meets the requirements, and 1 tbsp of Daisy sour cream. I do not buy the low fat. One tbsp meets my requirements. I thought I had pics of my taco salad, but apparently I do not. You can find the sour cream info online. 1 tbsp is 2.5 grams of fat. I do not add any cheese at all. The lettuce is the crunch. This lunch is only 204 calories and very filling, and affordable!

Dinner tonight will be 3 oz of pan fried boneless skinless chicken breast, with green beans. For this challenge there are no oils that meet the requirements, so I cook only in vegetable broth. I also will be making the mac n cheese shown below. To meet my zero point requirements it will be made with skim milk, and 1 tbsp of whipped butter. A serving is a 1/3 of the box prepared. Whipped butter has much less fat than regular butter, see images. I do not like margarine so I just make it fit the requirements, lol

Snack: Zero Point Cake. The cake shown below, even prepared, has only 1 gram of fat. How? Eggs are zero points, and we used two, and instead of the oil I used zero added sugar applesauce. For the frosting I made the white chocolate sugar free pudding. This was really good! Yes, I already had my snack, lol. Be sure you only eat one serving. According the box if you cut the cake in 10 pieces one out of the ten is a serving size.

If I am still hungry after dinner I can have pretzels, or banana and strawberries. Tomorrow and Friday are work days for me and I have no leftovers, so I will have to think of dinner meals for work.

Nutrition info for day 2: It does look like I will need a little more protein. I will have to think about that. I might add an egg at dinner. Always remember I am not a Dietitian. My stats may not be perfect, they are estimates. I use my food tracking app, and details on the packages or online to figure out my stats.

Calories: 617 Probably a smidge higher because I don’t know how the app figured up for the cake.

Total Fat: 8 grams this is probably a smidge more because I didn’t figure out each piece of cake using two eggs.

Saturated Fat: 3 grams. I rounded up

Cholesterol 76 mg again probably a smidge higher due to the eggs in the cake mix

Sodium: 1841 mg If I have pretzels later it will be a bit higher

Total Carbs: 106 grans again if I have pretzels it will be higher

Net Carbs: 93 grams

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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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Healthy tips on tuesday: the 1 ingredient diet

I thought it would be fun to talk about the varying and different diets that are promoted and marketed everyday. I read about the 1 Ingredient Diet just yesterday and I thought well that is strange. Then I saw one of my favorite chefs had a brand new cook book coming out on this topic. So, I watched the trailer and was still like that is strange.

After some more research it seems to me the 1 Ingredient Diet is really a Whole Food or Eat Real Food Diet. You eat real, whole food, not processed or convenient meals unless they are made following the 1 ingredient rule. No additives or preservatives either, except maybe salt, because salt is a one ingredient food item. At least I think most salt is. You would need to learn to read labels very carefully. It also means no fast food, or eating out. In other words fruit, veggies, eggs, meat if it has nothing added to it would all be considered one ingredients.

But, I am a but confused because even some processed foods, such as canned veggies or beans are not technically one ingredient if you read the can, but if you had to cook them yourself the ingredients are probably things you would need to add like water and salt. Water and salt are obviously one ingredient on their own. So would canned veggies and beans be OK? What about pasta? If you buy an organic or whole food pasta it may have more than one ingredient in it, but to make the pasta homemade you would need those same ingredients. I am thinking yes, as long as the ingredients can also be declared as a whole one ingredient. But, what about pizza? One of the posts I read said he splurged on pizza before he started the diet because he knew he wouldn’t be able to have it. But, can’t homemade pizza be made with whole 1 ingredient, ingredients? I think it can.

If you were to try this diet it would take some planning and thinking. You would also have to be determined to do it. There is a 30 Day 1 Ingredient Challenge, that I saw some that dated way back to 2012. So, this diet has been around for a while. I think if after 30 days you were able to stick to this diet you would be on your way to kicking the junk food diet.

There are a bunch of recipes on Youtube, and you can find a whole website dedicated to this topic. I like the banana ice cream recipe in the video below. At the end she sprinkles something unknown on the ice cream. I assume this is Cinnamon. Just make sure it is Cinnamon the one ingredient kind, and not Cinnamon Sugar. Or is that still one ingredient combined into 2? LOL!

Here is an article from Healthline that doesn’t call it the 1 Ingredient Diet per say, https://www.healthline.com/nutrition/21-reasons-to-eat-real-food Use the contact form under the video to learn more about my One on One Coaching Options.

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lose weight with melissa

I have had a very distracting week. I am learning more about promoting this blog and my Health Coaching services. There is so much to learn, but it is going well. Plus, all of this Covid stuff going on is a distraction as well. I get my first dose of the vaccine this Saturday and it can not come fast enough.

Lose Weight With Melissa is my next subscription plan. You may have seen Meals With Melissa and Crafting With Melissa. These subscriptions are affordable but are not one on one coaching. Each one has it’s own specifics as to what you are purchasing. If you are interested but need to ask questions, please feel free to do so. I aim to please my customers even if I fumble through at first, since I am learning as I go.

You pay for your subscription via Paypal using the button below. If you would rather I send you an invoice I will, just message me.

What will you receive?

I will offer you support on your weight loss journey. I too am on a journey to weight loss. Being over 50 and having CKD makes this journey all that more difficult. Each day, at the end of my exercise day, I will email to all subscribers what I ate the previous day with nutrition specs for calories, protein and carbs. I follow a lower carb diet, and enough protein. I will share how I track my specs and the apps I use. I will share my step count, and how I exercise in a day. I may share videos I like, equipment I like, etc. How many calories I burned according to my Fitbit and whether I lost, gained or stayed the same. So far I have been able to lose 15 pounds and keep it off, even through the holidays. I will share my tips for eating a lower carb diet with CKD, eating out, how I figure out how much protein I need. You can email me questions each day, share your progress and what has worked for you, etc. I may also share recipes too. All this for only 10 dollars a month. Each subscriber gets their own individual email. When your 30 day subscription is up you can simply renew or not. Your subscription will begin within 48 hours of your payment being received. You can always switch to one on one coaching if you need more intensive weight loss assistance.

Check out my new Mailchimp newsletter sign up form below. All Mailchimp subscribers will get my brand new Smoothie Popsicle Recipe for free. Then weekly you will receive my newsletter.

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Lower Carb Banana Pancakes

Updated 9/10/2021: So, first off, yes I know bananas are high in Potassium.  But, I only use a half a banana in my pancakes.  Plus they are lower carb because I don’t put any flour in it.  I originally found a larger portion of this recipe on a picky eaters blog, but I can’t remember the name.  There are only two ingredients in this recipe, my version, 1 large egg, and 1/2 a ripe banana.  You simply smash the banana with a fork, and then mix in the egg.  You can add cinnamon, vanilla, or nutmeg, if you like, but I like a little maple syrup on mine.  After it is all mixed together, you simply pour it into a non stick skillet, and let it cook just like a pancake.  Breakfast sausage would be super yummy with this.  Of course you could add flour, but that will just increase calories, carbs, and phosphorus levels.  Adding any kind of meat will increase phosphorus levels as well.  Remember if you are counting amounts of nutrients, track for a 1/2 a banana and one large egg. There are 18 grams of carbs in this one pancake, and 95 mg of Phosphorus because of the egg. You could use egg whites instead to bring the Phosphorus level down. But, you are still saving because pancake mix, even organic ones, are high in Phosphorus. If you are following a Keto diet, these are probably not going to be low carb enough to meat your Macros for the day.

These are so easy to make, and delicious.  If you like to skip breakfast like me, these might make you change your mind.  In a couple of minutes you will have a nutritious, and delicious breakfast.  Try it, tell me if you like them!  Leave me a comment, or use the contact form below to message me.

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