thank you all for the helpful feedback! Shopping day is tomorrow and I now have a list of things to include in my diet for protein. Also, no longer giving myself time to stop at the store in the AM for cokes and whatever my sleepy mind is craving. :)
There is also protein in low-fat dairy-- milk, yogurt, cheese. And eggs. Plus the beans Dragonchilde mentioned, and nuts or nut butter. I saw a post a while back from Dietician Becky where she talked about breaking up your protein requirement over the course of the day; say your range is 60 for a minimum. You can break it up to 10 at breakfast, 20 each at lunch and dinner, and then 10 for a snack. (total 60 grams) It doesn't seem as hard then to plan out your meals and a snack for the day, including protein every time. Sometimes I may only have 8 grams at breakfast but then I have 23 at lunch, so it evens out but I'm always looking to include protein every time I eat.
Go you, for tracking what you're eating and working on making changes that will affect your health! I agree about the soda-- maybe next time order a smaller one or mix it half regular, half diet, if you're not ready to give up soda yet. It's a lot of sugar all at one go.
Fitness Minutes: (14,252)
9,662 3/14/13 9:00 A
Always focus on the positive, and work on making the next decision a little better. Maybe next time, order a 24 ounce coke instead of a 32.
When you're craving carbs, make smarter choices; instead of simple carbs like white bread and mini donuts, aim for whole wheat bread, which doesn't spike your blood sugar as much.
Congrats on making those small c hanges... remember that by making small changes in your habits, they can add up to big changes over time. And they're sustainable!
You're doing better already.
As for protein, there are tons of sources of good proteins if you're not a fan of meat. One staple of vegan and vegetarian diets is beans! Beans and nuts particularly. They are high in protein, pack a nutritional punch. They can be added to almost anything for a big nutritional boost. Start there!
today's assignment was to look at what areas I have trouble in nutritionally. There are 2. Protein. Its hard for me to eat enough. I'm not big on meat. The other is carbs. They call to me like a long lost lover. Today, I only ate 1/2 the package of mini donuts and a small fry and 32oz coke and a couple sandwiches. Much better than some days, but still not within range, and especially not within the range the doc set for me. If I don't control, my A1C will go up and I'll have to go on insulin again. This alone should be awful enough for me to quit, as I'm really squeemish of needles, but somedays its easier than others. BUT I think I worked out enough to balance. :) I hate to dwell on the negative, so I'll hold onto the positive. I didn't eat the WHOLE package of donuts. I only ate a small order of fries! Go me!
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