Day 5 of my zero point food/very low fat food challenge!

Happy Sunday! Before I start talking about the challenge I would like to do a little update. My right shoulder is healing nicely, and I see Ortho again this week. I will probably still have to be on light duty at work, but I could swim today when I was in the pool, so that is great! I am still not lifting anything over 20 pounds, so I am not sure in the strength department. I do know that I could not start the lawnmower yesterday, nor could I squeeze the trimming shears. So, I still have a bit to go to full function. The rains have finally returned to Florida, and my garden is finally showing progress. I have peaches that are almost ready to be picked. A website I was reading said to check them daily because according to them the birds definitely are checking my peach tree, lol. I have some baby cantaloupe, current tomatoes, and cucumbers that should be ready in a couple of weeks. I am kind of disappointed with the zucchini and peppers, but hopefully now they will take off.

One thing I have noticed since I started this challenge was that I am eating way more fruit than vegetables, which is not typical for me. Because, I typically try to stay under 100 carbs per day I usually limit my fruit intake. Even with the higher carbs I am proud to say I have lost 1.2 pounds as of this morning, on day 5. I won’t do fat measurements until the end of the challenge, but some reading I did said it can take years to safely lose enough body fat. That didn’t sound promising, lol. At any rate here we are at day 5 of the Health Buddy Melissa Zero Point Food Challenge. My rules are different than Weight Watchers, you can read why here. I am really missing having some red meat in my diet, but that is OK. I do not share the same images every day. So, ones I have already shared you can see the nutrition labels in previous posts. Coming soon I will be offering my handmade items for sale on this blog, that I used to have on Etsy. More about that later.

I am going to try to be more efficient this next week in my meal planning, because I am not getting enough greens in my daily diet. While I am enjoying corn, corn is not green. If I do not get time before leaving for work to post my day of eating tomorrow, I will share it with Tuesday’s.

What I have eaten already, and what I will eat later. I probably will need a snack today, as my calorie count is quite low. I don’t count drinks, as I have mentioned before, but typically my drink calories is about 100 calories per day. So, still quite low.

Breakfast: Just coffee with my Premier Protein as creamers

Lunch: We had to go out so I didn’t want to have to cheat and I was starving. So, I took a banana, and some pretzel nuggets. Both of these meet my zero point requirements. When we got home I had a nice salad with romaine lettuce, 3 pepperoni slices yes this is zero points, 1 slice of Publix low fat Provolone cheese, 3 large strawberries, and 2 tbsp of Kraft Raspberry Vinaigrette. Pepperoni is very fattening, but I Hormel I could have 3 slices for 3 grams of fat. It just adds a nice flavor.

Dinner: Will be exactly the same as yesterday, as we have leftovers. I realized I did not add the pics of the bbq sauce nutrition info. So, I will add it today. It is quite yummy and I bought it at Save A Lot. It did have 8 grams of sugar per serving, but I couldn’t find one with 6 where I live, so it did just fine. I have given up on Sugar Free, because it just causes me horrible GI upset. See my post on my 24 hour pause. 3 oz of extra lean pork tenderloin, homemade coleslaw with Hellman’s low fat mayo, 1 cup watermelon chunks, 1 piece of corn on the cob removed from the cob with 1 tbsp of Land O Lakes whipped butter.

Nutrition stats for today:

Calories: 650

Total Fat: 16 grams

Saturated Fat: 4.6 grams

Cholesterol: 78 mg

Sodium: 833 mg

Total Carbs: 96 grams

Net Carbs: 86 grams

Protein: 37 grams I have a little fat to spare so I may have a hard boiled egg later to increase my protein for the day.

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Low Protein Vegetarian Mac n Cheese

Updated 5/8/2021 We are big Macaroni and Cheese lovers, at my house.  Because of my CKD, this is a hard meal to enjoy.  The cheese adds Protein, Sodium, and Phosphorus in pretty large amounts.  Plus the saturated fats.  So, I came up with my own version of Macaroni and Cheese, and I love it.  No one else does, but that is Ok.  The graphic below is for 1 serving.  This dish is also low in Phosphorus about 100 grams, but that may depend on different varieties of the items used.  I use Eat this Much to estimate Phosphorus levels in food.  If you use frozen, or fresh sweet potatoes, the Sodium levels are also low.  Canned sweet potatoes have a lot of sodium, rinsing them can help.  Potassium will be high due to the Sweet Potatoes, so be careful if you are watching Potassium levels.   You could half the Sweet Potatoes.  It is also low fat, and you could use a different kind of fat instead of butter to improve that even more.  It is, however, going to be higher in Carbs.  If you have a set Carb level due to Diabetes be sure and figure up the totals.  It is low in sugar, though.  Enjoy, and let me know if you tried it. The recipe is the image below. Remember all nutrition info is an estimate and you have to tailor your needs to your nutrition.

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pasta

Add Some Weight, Heft, Pounds

Updated 3/21/2021 Hello, again!  So, here in Florida it got really hot this week.  You can literally sweat just breathing certain parts of the day.  We discovered during the Winter some critter had gone under the house and tore a hole in one of the AC ducts.  I am sure it was an Armadillo.  So, now the AC won’t blow cold air correctly.  So, yep, you guessed it, I am sweating more than on just Sunday, lol.

I have been doing the Fitness Walking videos for quite some time now.  I figured it was time to add some light weights.  Building muscle burns more calories, than just Cardio or Aerobics.  Plus, it tones, builds strong bones, and builds balance and strength.  All good things!  However, I am prone to build bulky muscle, giving the appearance of being bigger, especially in my arms and shoulders.  This happens all the time to me.  Even without weights, my biceps, and shoulders are already firmer, and bigger.  So, I will try light weights with higher reps, hopefully avoiding looking like a linebacker.  Some of that probably has to do with needing to follow a very strict low fat diet, which if you have ever tried a very strict diet, well they fail frequently.  Below I will share links to an easy beginner walking video, and a light weight work out.  I also will be adding Pilates for lower body toning.  I will do the weights, and Pilates every other day.  I hope, unless my muscles are screaming in pain.  The days I work will only be a Fitness Walking video. To start I will use only 3 pounds weight, nothing higher.   If you need a Walking Buddy, check out my Walking Buddy plan, or message me.  I will walk with you, and encourage you.  I got 6 days of workouts in last week, plus my 8,000 steps per day, woot woot! Update: I am now up to 12,500 steps per day at least 5 days a week and most of the time 7. Still tweaking the diet, to get it right.  It is super hard with CKD.   It is hard without CKD, add that in, and it is even harder. Update: I lost 15 pounds on a lower carb diet and was able to maintain it through the holidays. I switched to Carb Cycling and gained 4. So, now I have gone back to what was working. I also got back to stage 2 CKD, one of my main goals. It won’t really be classified as such unless in 6 months I am still Stage 2. But, still an achievement.

Updates: I am now 51 and past Menopause, plus with CKD I worry about my bone health. I spoke with both of my doctors this month, March 2021 and both said the best way to build and maintain strong bones is not by worrying about Calcium intake, but rather to get enough Vitamin D and to add weight bearing exercises at least a couple of times a week. Read my other post on weight bearing exercises and Osteoporosis prevention. So, I have started using hand weights 3 to 5 pounds twice a week. They both said I really don’t need to go any higher than that as it could increase my blood pressure which is never good for CKD. You have to be mindful of these things when you have CKD. I do already take a Vitamin D supplement and I try to get at least 15 minutes of direct sunlight daily. If you would like to prevent Osteoporosis and would like a Health Coach to help you set goals to reach your health goals, use the contact form at the end of this post to email me for more info. You can also check out my Walking Buddy plan below.

You can add weights, pounds, or heft in several ways. You can use dumbbells, water bottles, empty water bottles with sand or pebbles, soup cans, your own body weight, sandbags, or anything that has some kind of weight to it.

Beginner Walking Video https://www.youtube.com/watch?v=njeZ29umqVE

Light Weight Arm Workout Video  https://www.youtube.com/watch?v=4pcaD3wInqM

My latest video https://www.youtube.com/watch?v=K_5C1y74yPM

Updated Walking Buddy Program

It’s A New Day 30 Day Coaching Plan 

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