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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (342,012)
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4/23/20 6:41 A



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When you use the Nutrition Data Base, make sure that it is the SP ones that you use. They are based on the U.S. Department of Agriculture entries. Members' entries are notoriously inaccurate. They have the SP Member's name after the food.

Kris

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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (342,012)
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4/23/20 6:35 A



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I just had a very quick peek at your Nutrition Tracker and feel that there is plenty of room to tweak your intake a bit.

As NIRERIN has mentioned, check your nutrition entries because that smothered steak, with those calories, should have had quite a bit of protein in it, and the yoghurt entry I suspect you didn't accurately enter the amount you ate. I also noticed the variance with size of eggs you ate, and that can make quite a bit of difference. Would that apply to other entries too?

Assuming your entries are accurate, you generally eat low carb, and high fat. If you increased your carb and red meats (red better for iron) a bit, and reduced your fats, you would find that your iron intake would improve, and you would likely find your tiredness would reduce, if not disappear. Protein and Carbs have 4 calories per gram and fat has 9. Wholegrains are actually a fantastic carb and they can and do help with fatigue.

What is your sleep like? Particularly during this pandemic and the extra stress put on us as a result, the quality of sleep often reduces. I've noticed this myself. If you don't get enough, or good quality sleep, you are likely to suffer from fatigue during the day.

As far as taking supplements is concerned, please do NOT do so unless and until you have spoken with your Dr and had blood tests to confirm that you need them. Taking iron supplements when not needed *can* prove dangerous if not needed. The same applies to a number of supplements.

Take care,
Kris



Co-Moderator Dealing with Depression
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Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
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I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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NIRERIN Posts: 14,765
4/22/20 7:01 P

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Definitely check the entries that you are using. The 21st for dinner you had swiss steak, 660 calories for 24 grams of fat and no protein. If the protein wasn't entered then I would bet my boots that no one bothered with the iron. You also entered .06 serving of yogurt, which is fine if you licked the spoon, but it's not accounting for much more.
I would also say to aim for a teaspoon of fat to cook your veggies in for breakfast, which would be about 40 cals and save you 40 cals from the butter/oil combo you are currently doing.
Your lunch is a bunch of greens with a smattering of seeds and cheese and a few croutons. It's a volume sort of lunch that seems like it would be uncomfortable to get down, but then it would not hold you for anything. You could easily do a wrap with some greens and the protein of your choice (shrimp, fish, tofu, beef, bacon, pork, chicken, turkey) for around 300 calories that might hold you over a little better. Perhaps you could try a scoop of egg/tuna/chicken salad on your greens. Do a salad of cooked grains topped with roasted vegetables and spices. If you want to go heavy on the salad add some vegetables to it. Carrots, beets (great with goat cheese), peas, cucumbers, onion, peppers, mushrooms, celery, roasted potatoes, asparagus, zucchini, yellow squash, cauliflower or olives. While you are at it, add a serving, a full serving, of anything that could actually count as a protein (no more cheese). Add black beans, peppers and salsa. Add cauliflower, chickpeas and onion and use garam masala or curry with your olive oil and vinegar. You seem to be a master of this for breakfast and dinner, so try making your lunch a little more like those meals. I would also suggest a recipe for chinchers, or roasted chickpeas, in place of your croutons.

You also seem to be bouncing around eggs and breads this week. I know we are in strange times and using what we can, but small eggs are very different from extra large. Make sure the entries match what is in your hands and stomach. 20 calories each for twenty foods a day is 400 calories. When you use inaccurate entries it makes it really hard to tell what you should do. For example, based on yesterday's 43 g of protein total, you should focus on getting more protein. Since your steak likely makes up for most of your underage in that area adding more protein might not be the best use of your time.


Edited by: NIRERIN at: 4/22/2020 (19:04)
-google first. ask questions later.

LUANN_IN_PA Posts: 31,765
4/22/20 3:13 P

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"I am also wondering if it might be an iron deficiency.
Blood work would tell you for sure.

"We cannot change the cards we are dealt, just how we play the hand."
~ Randy Pausch

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
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"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good."
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JHISEROTE's Photo JHISEROTE SparkPoints: (1,197)
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4/21/20 8:36 P

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I was wondering if maybe the nutrients are not correct in the database. I have been tweaking my meals everyday to try to cut down on the calories in each meal but I find I am still hungry in the evening, that's where my downfall is and that is where my extra calories keep coming from. I always try to pick a healthy snack in the evening but it still puts my calories in the high range. My goal is to eat less calories during the day so I CAN have the extra snack at night and not go over my calories but I haven't been able to tweak it just right yet.
I feel like I eat more calories now than I did before I started this, I'm certainly eating more often. My weight fluctuates between 180-190 but it's been 180 since I started this and it hasn't budged from there.
I will keep on keeping on.
Oh ya, I don't have health insurance so I never go to the doctor. Even when I did have insurance, I never went to the doctor. I want to try to eat my nutrients, not take supplements because I hate taking pills of any type!
Thanks everyone for the feedback!




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NIRERIN Posts: 14,765
4/21/20 7:30 P

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1. Are the entries that you are using complete? I.e. if the food has iron is iron listed in the full nutrition information? USDA entries are complete, but user entered is very hit or miss and you can eat all the iron rich foods you want, but the tracker will only count them if the entry is complete.

2. Does your bloodwork say that your iron is low? My iron usually runs low to donate, but enough for just me. My D on the other hand tends to be very low unless I supplement. Blah is a very good way to describe me before I started supplementing and if I manage to drop off for whatever reason. Supplementing something that you aren't actually low on may push you over acceptable limits. Your doctor and your bloodwork are going to be your best references for this.

3. I am always the most sore 2 days after a workout. If I was a little dehydrated during my workout it is even more pronounced. It also happens if I overdo it. It's certainly worth watching and noting, but it's hardly reason to reinvent the wheel.

4. It's perfectly okay to not feel it some days. No one is on all the time. We are also living in strange times and lack of contact and normal routines can be stressful and sometimes it can feel like nothing is really worth doing right now. It is okay to feel like this sometimes and if it starts to weigh on you, start reaching out.

5. If you are accurately tracking and you are on the high end of your ranges and you aren't meeting your needs then you don't need to add something low calorie, you need to cut some junk out and replace the junk with food that provides you the nutrients that you need. You should be about to get your base nutrients in in about 1200 cals and if you aren't, then you need to make some revisions and tweaks. The lower you keep your calories the harder it is to meet your needs, but if you are on the upper limits of your ranges and you aren't meeting your needs then you need to be looking at what you can cut to make room for what you actually need. Packing a snowsuit for a vacation to Bermuda is a waste of space in your luggage and you should treat your diet no less sensibly than your luggage. Large amounts of calories that don't contribute need to be reduced or eliminated. Favorite meals that aren't making the cut need to be tweaked so that they can be included and contribute.



-google first. ask questions later.

VESPAGIRL1027's Photo VESPAGIRL1027 Posts: 202
4/21/20 4:41 P

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Supplements can be tricky - but you may wish to try B12 and consider L-glutamine for muscle recovery.

All the best,
VespaGirl1027
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4/21/20 4:03 P

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I have anemia which is fine if I take a supplement; I eat plenty of fruits, vegetables, and meat. However, I do this because I have discussed with my primary physician. I recommend you discuss with your doctor. Taking an iron supplement if you don't need it can cause issues.

Edited by: MLAN613 at: 4/21/2020 (16:05)
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JHISEROTE's Photo JHISEROTE SparkPoints: (1,197)
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4/21/20 3:49 P

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I am not feeling it today. Just tired and blah. I have no motivation or energy. Been dozing off and on most of the day. Maybe it is my allergies but I am also wondering if it might be an iron deficiency. I notice when I track my food, I am always low on iron, potassium and fiber. I eat pretty healthy, eat a wide range of fruits and veggies and meat. My protein is mostly ok. I also notice I am still very sore from a leg workout I did 2 days ago so my muscle recovery is not good.
I am wondering if I should take supplements, especially if I am low on iron. Anyone have any suggestions of adding food with higher iron without adding calories because I am always on the high end of my calories? Thanks in advance.



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