Extreme Grocery Budget Challenge Week #14 Dollar General

Hello, hello! Before I start my grocery haul for this week I want to remind my regular readers that the Kidney Class will begin again, after I take the updated class. It might be a couple of weeks, as I have a lot going on in other areas, but I will get to it.

This week, as promised, I decided to take my $75 dollar weekly food budget and head to Dollar General. Now, a few things to note. I was not optimistic at all as to how this would go. I either thought it would cost way more, or I would get cheap less quality food. I live in a very small town in rural Florida. There is a Dollar General in almost every town around me. About 25 minutes from me there is a Dollar General Market, which really is just like a small supermarket. You can get fresh fruit, veggies, and meat. But, I am talking about a regular Dollar General that has some freezer stuff, and the one where I live actually has a tiny area for fresh fruit and veggies. In my very tiny town we also have a Family Dollar, more on that in a minute, a small Hitchcock’s, and a Sun Stop which is really a gas station with a grocery, and deli section. I will hit all four of them, eventually with my budget.

This budget began as a 21 dollar per person budget, or 63 dollars per week. It also was a pantry challenge to see if someone like me, with CKD, could eat shelf stable foods and still feel well. That only took a couple of weeks to decide no, that is not possible. Everything is so expensive now, that I had to raise my weekly budget to 75 dollars. This is only for food, and it is to save money, spend down debt, not make new debt, avoid food waste, and just learn to be more wise with our money. I have to say, so far it has been successful, and with smart food choices, and portion control, it has not effected my health.

Dollar General is quite small, and buying groceries at these types of stores is odd, because most people probably go in and just buy a few things. The self checkout area is super tiny, and there is not a lot of place in the regular checkout, only one, to put groceries. But, we made it work, albeit with people looking at us strange. You are not going to get a huge selection, and honestly I am ok with that. Too many choices is just a pain to me.

I was pleasantly surprised by the small area of fresh fruit and veg. The grapes were way too expensive for me, but they looked good. I did get a bagged salad, some roma tomatoes, and white onions. These prices were comparable to Walmart, maybe a smidge higher. But, to not have to travel the 12 miles to Walmart is a plus. I noticed that the meat section was not horrible. I could get burger patties, ground beef, chicken breast, sausage, and various breakfast meats. I am not going to ever get organic, grass-fed meats in this town, but it is meat. The chicken breast was the frozen kind, like you can get at Walmart. The price for 2 pounds I think was 9.50. But, I had to run into Family Dollar because DG did not have the Idahoan potatoes, and the same size chicken breast was 7.50 there. I did not need any chicken and there were only a few bags left, so I did not buy any. They had no ground turkey at all, which was kind of disappointing. Family Dollar did not either. There were whole freezer sections where food had been sold out.

The dairy section was also not too bad. I expected just cheap imitation cheese, but there was actual real cheese and the price was not bad. I did need milk, and that was $4.50 which I think is way too much. I don’t drink milk, so it will last close to a week. I still have shredded cheese from last week, so I didn’t buy any more. I probably will never buy coffee creamer at these small stores. It costs way too much for a small container. But, if I am not wanting to drive to save gas, you never know I might. Maybe I will give up coffee. LOL, that is a lie.

They had lots of dry beans and canned beans. We do not eat a lot of those, and I have some in the pantry for when we do. They did not have a ton of flour, and I have some in the pantry, so again, I did not buy any. I did not see any dry rice. They had a small selection of pasta, and I did pick up one box of spaghetti which was 90 cents. We decided to try the chicken pasta in the package. I am not sure if I will have that, as it is very high in sodium. It was only a dollar, though. The canned veggies were on sale for 75 cents each, and I got 6 cans. They had no Idahoan mashed potatoes, or taco seasoning. I had to get those at Family Dollar. I already tried the sweet pickles shown, and I don’t care for them, but they will go good in chicken or tuna salad. I bought one can of fully cooked roast beef at $3.50. This was a curiosity buy to see if it is worth it to have it in the pantry. Let’s face it, even if it might be affordable if no one will eat it, it makes no sense to buy it. The bread was a decent price, but the hot dog buns were way too much. Unfortunately, it was the only kind available on this day. The Armour chicken hot dogs were only 1 dollar, which I thought was a very good deal.

You can see my whole grocery haul in the image below. My grand total between the two stores was $64.15. That means I am 10 dollars under budget this week and honestly that makes DG definitely worth it. Would I shop here every week? No, most likely not, unless I had to. But, even if I shop here once or twice a month, and get my other items that I can not get here the other weeks, it is still worth it to save the gas and wear and tear on my car. If you read last week, then you know I can get my organic meat at Winn-Dixie and if I got at a good time a lot of times it will be marked down to a reasonable price. I was very unhappy with the organic milk I got there last week, though. That might have been why it was such a good deal, because something was wrong with it. No one would drink it. I had to waste it. It was well within the use by date, so that was not the issue.

Are you joining in my grocery budget challenge? Leave me a comment to let me know how it is going.

Next week, I think I will try my budget at our small Hitchcocks to see what I can get there for 75 dollars.

The Hardest Part Of Losing Weight~

Hello, and welcome to my last post on the topic of Obesity. Obesity was my Health topic for the month of October. While I did not get to cover all of the topics I wanted to, I provided a great deal of information for anyone interested in learning more about Obesity. For the month of November, my Health topic will be Dementia. I usually do posts on Gratitude in November, but I think I will just refer to last year’s posts.

For the month of October, my husband and I challenged ourselves to lose 10 pounds by the 31st. With 3 days left I still have 3.5 pounds to go. While I would obviously like to smash the goal, I am realistic that 10 pounds in one month, is not easy, and equals 2.5 pounds per week. I don’t know, yet, how my husband did. I will report on Monday. For November, and which is the topic of this post, we will make a goal to keep off whatever weight we lost in October. This is a huge challenge for any who loses weight. Learning how to keep off the weight is the harder part of weight loss in my opinion. If you did not learn how to change your relationship with food, make better food choices, learn proper portion sizes, and move more then you probably will not be successful at keeping the weight off. With the holidays coming all of the aforementioned things are super important. I am in no way suggesting you starve, deprive yourself, exercise to death, or eat no carbs. Those things are not sustainable, nor do they lead to success. People will try to sabotage you, trust me. Why they do it, I don’t know for sure, but they will. You have to have more willpower than they do. Now, I could have done the Keto Diet and probably easily lost the 10 pounds, and more. However, of all the people I watch who do the Keto Diet, as soon as they stop they gain weight. Why? Because, not eating carbs is not sustainable for the rest of your life, and unless you learn how to eat carbs in a healthy way, sustainable weight loss will most likely not be a success for you.

The human body needs carbs, fat, and sodium. There are Keto doctors, at least they say they are doctors, who say we don’t even need carbs to survive. That may be true, and I have found no clinical trials that say that, but carbs are affordable, and many people rely on them. I am not Diabetic, but if you are you still probably have been told to eat a certain amount of carbs to keep your blood glucose from dropping.

Here are two sources that can help you learn about keeping weight off. Plus, there is a video below, in case you don’t want to read it all, but it is worth the read, that explains the study. The second source offers a presentation on learning to keep weight off. I did not watch it, yet, but I intend to.

Last Fall I made a goal to lose weight. I managed to lose 20 pounds in about 6 months. I was able to maintain that right up until the Summer of this year. I gained back 4 pounds, which is not awful, but definitely was not part of my Health goals. So, what have I learned in the last year about weight loss, and keeping it off?

  1. I have to be consistent. I can’t lose weight and then expect to stop eating the way I have been to lose it, and go back to the bad habits and not expect to gain. I have to track my macros whether others like it or not. It is a very important tool for me to be successful. I have to track my step count, whether others like it or not. It is a very important tool for me to be successful.
  2. I really hate intense exercise. I do lift weights, but only light weights, no I don’t care what you think about that. I walk, a lot, that is my main form of exercise. I do make fitness goals, and then I try to meet them. But, I do not necessarily enjoy it. Those goals are more a must, than an enjoyment.
  3. I allow myself to indulge now and then, or to not follow my weight loss eating plan. I do not allow myself to feel guilty.
  4. I do weigh myself every day, and no I don’t care what others think about that. I have CKD and I tend to retain water. A couple pounds of weight gain, when my other food tracking seems to be on track, can be a warning sign.
  5. I measure my chest, waist, and hips weekly. This is a far better tool than the scale to monitor success as losing body fat is really the goal, not necessarily weight loss.
  6. I can not worrry about what others think, or say. People are going to stick their noses in whether you ask them to or not. My actual weight for my height, which is 5 feet even, is 128 pounds. People will think I have lost too much weight when I reach that goal simply because they are not used to seeing me that size. It will not make me unhealthy, and I can not let their issues effect my goals. People will also judge what, and how I eat. Learn to tell people to mind their own business. Unless I am seriously over weight, or under weight, and they are a loving family member, doctor, or friend, then just let it slide off your shoulders. I don’t need it, but they seem to need to tell you how to eat.
  7. Learn to say no. This one is very hard when you have a family, and or active social life. Learning to say no I am not going to drink alcohol excessively, no I am not going to out out every day, yes, I am going to learn to cook for healthier food options.
  8. I can not eat fast food, convenience food, processed foods, and snacks plus lose weight. It simply is not possible. These foods are very calorie dense, devoid of fiber, high in fat, and high in salt. This has to be a treat, not a habit.
  9. I can not drink my calories.
  10. I have to be patient. It takes time to break old habits, and to obtain the willpower to counteract everyone around me. Get off social media if it effects me in a negative way. Infleuncers are not inflencers for anything good, or at least not most of them. They are making money just like the nasty food companies. They are pushing products, and looking for views, plain and simple. Don’t read comments either, they are never good. When people are just looking to make a buck they are not worried about someone else’s health.

If you would like help to lose weight via my Health Coaching, use the contact form below to message me. I am not young, and I am not thin. I have my own weight loss goals. But, I know how to support, teach, and motivate.

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throwback thursday 1953: the tv dinner

Happy Thursday! I have been reading and watching a lot of videos about vintage recipes and how our world of processed foods began. Did you, or maybe you still do, eat TV dinners? I was born in 1969 and yes I remember TV dinners. We didn’t have a microwave at first, so we had to wait the 30 minutes for them to cook in the oven. My mother was a single mother who worked 2 jobs, and that was one of the main lures of TV dinners.

But, the TV dinner first came about because in 1953 Swanson had a huge excess of turkeys that were not purchased that Thanksgiving. One of their food scientists came up with the idea of a TV dinner. They were not originally called that because most people didn’t own a TV. But, as the TV grew in popularity the name TV Dinner was born. Lots of women started to work outside the home and angry husbands were writing the company complaining that they were no longer getting home-cooked meals. I found that kind of humorous, lol. It obviously did not deter the concept of the TV dinner from exploding. They were cheap and convenient. I think the original was like 69 cents for a whole meal. Some people, mostly women, liked them also for weight loss because the trays were sectioned and portion control was apparently a thing back then. I can not say they were healthy though. They were loaded with salt and fat much like they are today. They might actually be worse today if that is possible. I didn’t upload a picture because I don’t have a TV dinner and I didn’t want to have copyright issues. But, I did find a link for you to read, or you can watch the video below. I found on Etsy where someone was selling an original Swanson TV Dinner box, there was no food, for 350 dollars! Wow!

There are more modern TV dinners. I found this startup called Ipsa. They are just starting out and many of their products are sold out. Their pictures are beautiful and the food looks delicious. The price is kind of high, 25 dollars for 3 servings of Pot Pie, but you are paying for the convenience of prepared food delivered to your door. Their ingredients look stellar, but I could not find a nutrition label. I guess I would have to buy a meal. This is a great idea in a Pandemic, if you can afford it.

I am starting a personal 30 day declutter challenge today. 5 days a week I am challenging myself to spend 30 minutes decluttering and purging different areas of my home. I am sure everyone can relate to this. If you would like to join feel free. Leave me a comment to let me know you are joining and then how you do each day.

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Portion distortion: The humble potato, plus gift idea #7 for people with CKD

Welcome back! I have not done a Portion Distortion post in a while. Follow me on Pinterest. So, I thought today I would focus on the humble potato. Potatoes are a powerhouse of nutrition. Now, I know you are going to say they are very high in potassium, so not good for CKD, and they are high in Carbs, so not good for Diabetes or losing weight. All of that is true. However, it comes down to portion control and knowing how many carbs a day you are allowed in your diet. If your doctor absolutely tells you no potatoes, then obviously no potatoes. 1 medium potato has 26 grams of Carbs. If you are allowed 150 grams of carbs per day, then you may be able to eat that one potato. Plus, if you have CKD you can soak your potatoes prior to cooking to reduce the potassium amount. If I am making mashed potatoes I soak mine for an hour, drain the water, and soak again with fresh water for another hour. Then drain the water again, add fresh water, and cook as usual. The key is to control the portion size. A serving of mashed potatoes is 1/2 cup. Avoid french fries, or other deep-fried potatoes, to avoid all of the fat. An air fryer is helpful. If you do decide to eat french fries eat only one small portion. Don’t add cheese, bacon, and sour cream if you are trying to make your potato a healthier option. Also, potato chips, while made from potatoes, are not the humble potato I am speaking of. There is a video below on the health benefits of potatoes, and you can read about the amazing potato here. Do you want to learn more about Mindfulness or my new 30 Day Coaching Plan? Then use the contact form at the end of the post to send me a message with whatever you are interested in.

If you read this blog then you know I have stage 3 CKD. I eat one potato a day, usually for lunch. I bake it, or steam it I guess, in my Instant Pot. I weigh it and calculate my carbs and record it. I do not have issues with potassium so eating potatoes is ok for me at this stage. However, if potassium was a problem, I would have to figure out how much potassium I would be allowed in a day, and then eat my potato and record it. I don’t see me giving up my daily potato habit. But, one potato has over 700 mg of Potassium, and some people with CKD are only allowed 4,000 mg of Potassium per day. You have to be careful with Potassium, too much, and too little can both be unhealthy for the body. If you have CKD and you love potatoes, talk to your doctor or dietitian about how much potassium you can have in a day and then stick to it.

Before I get to the fabulous gift idea for today I want to give an update on my low carb meals. I had a rough Friday and Saturday. While in Publix they had some of their deli sunflower bread. This stuff is to die for, and it is almost always sold out. Now, the smart thing to do would have been to eat two slices and freeze the rest. But, no I did not do that. I ate a lot of it, and I mean a lot. It was delicious and I didn’t feel guilty, but then I had to get back on track. Saturday, my daughter made homemade pizzas with flatbread I bought at Aldis. I was going to have some and then I decided not to consider all the Sunflower Bread I ate the day before. I aim for 70-100 total carbs per day. So, and this was delicious you guys, I made a low carb pizza bowl type thing. I pan-fried cabbage, onions, 8 slices of pepperoni with a little garlic until the cabbage was to my liking. Then I put some mozzarella cheese on, about an ounce and a half, and put it in a bowl. I will definitely make this again. Tonight, we are having chicken alfredo. I decided to have a small amount of the alfredo sauce, which I don’t care for because it is low in carbs. I will cook the pasta separately, and my family can just add the chicken and sauce to their pasta. Mine will be served with a sweet potato. I know that doesn’t make sense it is still carbs. Yes, but a sweet potato has way more nutrition than pasta and I will only have one serving. Tuesday morning we volunteer and I very rarely eat before we go. It is physical and I need energy stores. Tomorrow will be my next Dollar Tree food challenge. I am almost certain I will not be eating this one either, but my husband or daughter may. Come back tomorrow to check it out. My Herb for the month of December, Dill is going well. It is super delicious on potatoes, lol.

Ok, gift idea #7 for people with CKD is, a heating pad. People with CKD often suffer from pain from cramping, and for other reasons. Due to restrictions on OTC medications, it can be hard for them to get relief. Heat is a wonderful tool to relieve pain. I found two very cool heating pads on Amazon. One is a vest, that you wear for back, shoulder, and neck pain relief. That one looks really awesome. You will find it here. The other one is one that actually wraps around the body part that needs heat. You can find it here. As for me, I get thigh cramps, probably from exercise, and heat is wonderful to help relieve the cramps. Please always follow the manufacturer’s directions for use to prevent injury. If you are prone to blood clots be sure and ask your doctor if heat is safe for you to use.

I just wanted to make a quick note about Epsom Salts. A lot of bath salts actually contain Epsom Salts. Epsom Salts are very high in Magnesium and should not be used if you have CKD without asking your doctor.

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how i cured my hot flashes without medications!

This post is a two for one, because the topics are related. I had posted some time ago about how hot flashes were driving me crazy at night. I was going to try Soy for the isoflavones to see if it helped. Not only did it not help I found I am extremely intolerant of Soy. I had horrible GI upset after eating Soy. Now, some people said my body would just get used to it. Well guess what? I didn’t want to get used to it. I am on my feet 8 hours a day at work, and being in the bathroom every 30 minutes is just not doable. So, no more soy. For the record I was eating tofu, but I am not going to try any other soy products.

I had posted on my Facebook profile to ask any of my 50 and older lady friends what they were doing for hot flashes. Some did say estrogen hormone replacement, but most said they just learned to suffer with it, with various methods of cooling. None of these sounded even moderately helpful to me. Then, one friend, shared that decreasing sugars helped her a lot. Now, that was interesting! So, I started researching sugar, which includes carbs, and hot flashes. There are tons of articles and research on this topic, but this website explains it in a simple understandable way. Now, I am not promoting her program just sharing her thoughts on the topic of hot flashes and sugar/carbs.

I started to test whether a low carb diet could help my hot flashes. I am not going to lie I was skeptical. I started by just avoiding foods with lots of added sugars, that means highly processed foods. Then, I started paying more attention to how many carbs per serving where in the foods I ate. Believe it or not my hot flashes started to disappear just with those little changes. I started waking up less at night with hot flashes. Better sleep, yay!

Now, comes the second part of this topic. I began to wonder if those low carb diets everyone raves about could help me lose weight more efficiently than what I was already doing, and keep it off. That last part, keeping it off, is super important to me. As a woman who comes from a gene line of heavy people I have often felt like being fat was just in my genes. I truly still believe that, but I had lost lots of weight before children and knew I could do it again. But, my body has changed since my twenties, and with less female hormones my metabolism is much slower and fat deposits have moved to my abdominal area, from my hips. I am short, so it is very easy to carry extra weight in a high carb world of eating. Plus, I could maybe do away with hot flashes altogether as well as lose weight.

So, what is low carb? Lots of Diabetics follow a low carb diet, or at least are recommended to. According to the ADA a low carb diet is 150 grams per day or less. That may sound like a lot of carbs, but it really is not. If you have been following my Portion Distortion posts you will have read exactly how easy it is to get too many carbs with high portions. But, with some discipline and practice it is doable. To throw a wrench into it I also am stage 3 CKD, which means I limit my protein intake, as well as watch potassium and phosphorus. This complicates a low carb diet as many fruits and veggies are high in potassium and phosphorus. But, again it is doable with some discipline and practice.

I had stopped weighing myself and was only measuring my body every week. I had lost inches, so I lost fat, but my weight basically just stayed the same or a little less. This is extremely frustrating if you have a goal to lose weight. So, I started keeping a food journal, using my Fitbit app, to track how many carbs I was consuming in a day, as well as calories. I did this for a period of 4 weeks and you can read my results below.

In those 4 weeks I have managed to lose 10 pounds so far.

If I stay at less than 100 carbs per day I can lose a pound a day. For me that means 80-105 grams of carbs per day. I am not Keto, which is less than 50 grams of carbs per day. Keto could be very dangerous for anyone with kidney disease. If I go 106-120 grams of carbs per day I may lose weight, but I won’t gain weight. Anything over 120 grams per day and I will gain weight.

I did not change my exercise routine at all, and kept it at low intensity level. Now, I could have lost more weight than 10 pounds, but I was testing what levels I needed to be at to lose weight. Also, it is extremely hard to stay at 100 carbs per day, every day, especially when the family wants to get together or eat out. That part I am still learning to adjust and control.

So, what do I eat? First, I count all carbs even from drinks, which would mostly be my coffee creamer since I drink water. See my post on coffee creamer. Today, for example I had my coffee with creamer, lunch was a 5 oz baked potato with my homemade coleslaw 1/2 cup, dinner will be my homemade pasta salad. The pasta I used allows me 1 1/4 cup of pasta per serving with 42 carbs per serving. That will bring me exactly to 102 grams of carbs for today. If I need a snack I have hard boiled eggs in the fridge. Which I will probably eat anyhow as pasta salad provides me with little to no protein. I aim for at least 40-50 grams of protein per day. I don’t calculate potassium or phosphorus, but I do keep those foods to half of a regular serving or even quarter. I forgot to say I had a spinach, banana smoothie with my lunch. I keep calories at 1200 to 1500 calories per day, and some days with low carbs it is hard to even get to 1200 calories per day.

This does not mean I never eat candy or treats such as chips. I do, I just count them into my daily carbs, and try to keep them to a minimum. If I am going to eat out, well that is a challenge. You can eat part of the meal and bring the rest home. Since I am the only one on low carbs, I can’t expect everyone else to eat where I want. We have not eaten out in a while, because covid cases are going up again, here. I use my healthy kidney app to help me figure out how much phosphorus is in foods. I am also not high fat intake, another part of a keto diet. I avoid processed foods if at all possible. Processed foods are always going to be higher in sugar, fat and sodium.

The pasta salad I mentioned above is the budget meal on the menu for today. See my 25 dollar food challenge post. It does have cheese in it for some protein, but I only consume 1 oz of cheese per day. That is mostly for my daughter and husband.

My hot flashes are now completely gone. I have not had even one in 4 weeks! I sleep awesome, most nights, I mean there has to be every now and then when I can’t sleep, lol. But, it isn’t because of hot flashes!

If you would like to learn more about counting carbs, losing weight, getting rid of hot flashes, or monitoring your kidney diet, use the contact form at the end of this post to message me for a free meet and greet.

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Portion Distortion!

Hi, everyone! Hope you are all well. You have probably, especially if you are a woman, wanted to lose weight at some point in time in your life. You may have even tried all of the FAD diets. While I am not knocking Fad diets, they really are not meant for long term success. If they were then they would go out of business, the businesses that promote and sell Fad diets. The can work quite well for people who want to lose small amounts of weight in a fairly quick time. Some will keep it off, but most probably won’t. Which brings me to today’s topic, Portion Distortion.

I am a numbers and facts kind of girl. However, that does not mean that I am very good at estimating portion sizes, or amounts of calories in a portion. For me to have long term success, at getting to a healthy weight, staying there, and having a fit and fabulous bod in my 50’s, I need data. I need hard facts, and data that I can see and track my progress. I am not a scale kind of girl, it can become so obsessive for me. I had to learn to measure my success in other ways. Not that I never weigh myself, doctors are quite obsessed with it too, lol. I use my Fitbit to track exercise, and steps progress. Plus, I use the Fitbit app to input my daily fluid intake and food intake. This allows me to stay within a certain amount of calories, and the percentage of Carbs, Protein and Fats that I consume. A little more on that below. I can compare the data I collect to labwork, how clothes fit, my energy levels, sleep patterns, and weekly body measurements to keep track of my progress.

Part of all that is obviously knowing what I am actually eating in a day. I was way under estimating my daily calories, especially where drinks are concerned. While I mostly drink water, I do love French Vanilla Creamer in my coffee. Plus, if I have an Iced Coffee I was consuming even more creamer. I was easily adding over 300 calories to my daily intake through just coffee. Since the body needs a calorie deficit of at least 500 calories per day, you can see how this would sabotage my goals. Sodium, is another item that people consume a lot of that will make you retain water and water adds weight. Following a low sodium diet is always a good idea. Please remember a low sodium does not mean no sodium. The human body needs sodium to function properly. Don’t go under 2,000 mg per day without the direction of a doctor, and if you are someone who sweats a lot, you are losing lots of sodium in your sweat. Just be mindful of that. One other biggie for me is Pasta and Rice. As I am mostly plant based for a diet, pasta and rice a good part of my healthy diet. Only problem is they are very calorie dense and I was eating at least twice what I thought was a portion size. 1 cup of cooked pasta or rice, is a serving, some say 1/2 of a cup. Not many people eat only 1/2 or 1 cup of pasta or rice. Pasta, rice, and potatoes are a very important part of a Healthy Diet. Just be sure you are eating the portion size recommended on the package label. The human body runs on carbs and you need them. Don’t avoid them, love them, just in smaller amounts. Meat is the next biggie for a lot of people. While meat plays an important part in getting protein, most people way over eat on a portion. 1 portion of meat is about the size of a deck of cards, or the palm of your hand. Most people eat at least 3 times that if not more. Meat is pretty high in calories when you are over eating it by that much. Choose lean meats, avoid processed meats, and skip breading and deep frying. If you do choose to deep fry, remember that part of your calorie intake will be the breading and the oil you cook it in. Those need to be added to your daily intake as well.

In the US 50% of your daily intake should come from Carbohydrate sources, 30% from Fats, and 20% from Protein. A food tracking app will calculate that for you daily. You can then tweak your diet as needed. Fats are a particularly hard one for me. Not because I really like Fats, but because I have Kidney Disease low fat, or no fat food options are almost always higher in Phosphorus, and other unhealthy additives to replace the things that are taken out to make the product low fat. For me I have to learn to just eat less of Fats, but eat full fat, not low fat. The only exception is Mozzarella Cheese. I do part skim for that, and skim milk as well. Cheese is a very calorie dense food, and portions are very small. So be careful with cheese as well if your goal is weight loss.

You don’t need a fancy Fad Diet to lose weight. You can simply learn portion control and food measuring to keep you knowing exactly what you are putting into your body. You can be successful and keep it off. If you would like to use my Health Coach services to assist you with this, please contact me using the contact form below.

I picked some videos for you to watch. A couple of points to the first video. They lost weight totally by learning portion control. This is awesome! However, in one part of the video she states that a takeout burger would be one serving of protein for that meal. That is most likely not true unless you order a kiddy burger. Most fast food burgers are way over the 4 oz portion size. When eating out I recommend you find their menu online and know exactly how many calories are in the items you are wanting to order.

Are you stressed out about weight loss?

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