Monday Macros
Weight = 139. Weight gain/loss this period = 0 lb. Total weight loss = 112 lbs. Macros for the week = Carb/Fat/Prot - 15/58/27%. Daily avg cals = 1,865. Body Fat = 9.6%
I tried a couple of food experiments this week. First was adding bacon drippings for scrambling my eggs. I have some uncured Berkshire drippings in the fridge. This worked well. Then I tried bacon. Now this was part of one of the new egg bites at Starbucks. Not sure if it was the bacon, or something else in the bite, but this hurt. Stomach pain and overall discomfort after the first bite with bacon. I removed the bacon for the rest 'cause I needed the calories. Won't be doing that again. The third test was almond butter. I added two TBSP's into a protein shake. This resulted in one heck of a lot of nighttime gas. So back to following the Soft Nissen Diet for awhile.
I am able to eat larger portions now, and getting my pills down is becoming easier so I am making progress.
More Monday Macros
Showing posts with label Monday Macros. Show all posts
Showing posts with label Monday Macros. Show all posts
Monday, June 12, 2017
Monday, June 5, 2017
Monday Macros - 6/5/17
Monday Macros
Weight = 139. Weight loss this period = 1 lb. Total weight loss = 112 lbs. Macros for the week = Carb/Fat/Prot - 16/54/30%. Daily avg cals = 1,720. Body Fat = 9.6%
My daily calories are still a bit low, I have to work on that a bit. I am getting good, quality calories in with very few 'empty' cals. Total sugar was less than 20 gr/day. That's about perfect. Total carbs were also right where I want them so I just have to work on increasing fat and protein. Fat would be the easiest macro to boost. Just two more tablespoons would get my calorie intake where it needs to be.
Transitioning off of the Nissen Soft Diet would help get me back on track calories wise. I miss my BBQ.
My roof attracts debris like a magnet. I normally would have blown it off a couple times by now in the Spring. With all that is going on, I finally got around to blowing the roof off and blowing out the gutters, yesterday. Pretty much wiped me out. But it's done and we had a gully washer yesterday afternoon so worth the time and the effort.
More Monday Macros
Weight = 139. Weight loss this period = 1 lb. Total weight loss = 112 lbs. Macros for the week = Carb/Fat/Prot - 16/54/30%. Daily avg cals = 1,720. Body Fat = 9.6%
My daily calories are still a bit low, I have to work on that a bit. I am getting good, quality calories in with very few 'empty' cals. Total sugar was less than 20 gr/day. That's about perfect. Total carbs were also right where I want them so I just have to work on increasing fat and protein. Fat would be the easiest macro to boost. Just two more tablespoons would get my calorie intake where it needs to be.
Transitioning off of the Nissen Soft Diet would help get me back on track calories wise. I miss my BBQ.
My roof attracts debris like a magnet. I normally would have blown it off a couple times by now in the Spring. With all that is going on, I finally got around to blowing the roof off and blowing out the gutters, yesterday. Pretty much wiped me out. But it's done and we had a gully washer yesterday afternoon so worth the time and the effort.
More Monday Macros
Monday, May 29, 2017
Monday Macros - 5/29/17
Monday Macros
Weight = 140. Weight loss this period = 1 lb. Total weight loss = 111 lbs. Macros for the week = Carb/Fat/Prot - 24/48/28%. Daily avg cals = 1,704. Body Fat = 9.8%
Macros look much better now that I can eat some foods. Carbs are still a bit high at 105 gr/day, but necessary to get in the cals.
The Nissen Soft Diet is much better than a liquid diet, it just takes awhile to eat smaller portions of food. I do get punished it I try to eat too fast or don't chew quite long enough. If the procedure helps to stop the decline in my lung function, it will be worth it.
Yesterday I did two sets of 10 kettlebell deadlifts, three sets of 5 hike passes, and three two handed power swings with a 20 kg kettlebell. Wiped me out. I was going to do halos, presses and maybe some snatches today, but my body insisted on waiting a bit. It's a heck of a hill I've decided to climb.
On a very positive note, my body does remember the movements and my form was correct. Also, the surgical locations on my lower stomach did not hurt too much after the kettlebell practice or even today. Just enough to let me know to be careful.
My lungs did not enjoy this, especially my right lung which has been irritated for awhile. Hopefully they'll get over it.
More Monday Macros
Weight = 140. Weight loss this period = 1 lb. Total weight loss = 111 lbs. Macros for the week = Carb/Fat/Prot - 24/48/28%. Daily avg cals = 1,704. Body Fat = 9.8%
Macros look much better now that I can eat some foods. Carbs are still a bit high at 105 gr/day, but necessary to get in the cals.
The Nissen Soft Diet is much better than a liquid diet, it just takes awhile to eat smaller portions of food. I do get punished it I try to eat too fast or don't chew quite long enough. If the procedure helps to stop the decline in my lung function, it will be worth it.
Yesterday I did two sets of 10 kettlebell deadlifts, three sets of 5 hike passes, and three two handed power swings with a 20 kg kettlebell. Wiped me out. I was going to do halos, presses and maybe some snatches today, but my body insisted on waiting a bit. It's a heck of a hill I've decided to climb.
On a very positive note, my body does remember the movements and my form was correct. Also, the surgical locations on my lower stomach did not hurt too much after the kettlebell practice or even today. Just enough to let me know to be careful.
My lungs did not enjoy this, especially my right lung which has been irritated for awhile. Hopefully they'll get over it.
More Monday Macros
Monday, May 22, 2017
Monday Macros - 5/22/17
Monday Macros - The Saga of the Liquid Diet Continues
Weight = 141. Weight loss this period = 4 lb. Total weight loss = 110 lbs. Macros for the week = Carb/Fat/Prot - 35/39/26%. Daily avg cals = 1,283. Body Fat = 9.6%
Carbs averaged 113 g/day, higher towards the end of the week. I did keep total sugar under 30 gr/day.
I've added Paleo Pro Paleo Recovery Powder to my routine to get the cals up. The primary ingredient is sweet potato and I used this in the past as a post workout drink. I'll be off the liquid diet, and on the soft diet starting Thursday after my follow up appointments with both teams (transplant and surgical). I really can't wait.
At my heaviest weight, prior to beginning to track my weight loss, I weighed 289 lbs. So, in overall weight loss, I've lost more than I currently weigh. That's kinda cool. I know I'm too light and I'll gain back 10 or so pounds when I can get all of my cals in, but it's still kinda cool to think about.
And I do need to gain back the weight I lost following this procedure. I need the stored energy to get me through the setbacks that come with a lung transplant. You know, setbacks like this one. Three step forward, two back. I'm ready to start moving forward again.
More Monday Macros
Weight = 141. Weight loss this period = 4 lb. Total weight loss = 110 lbs. Macros for the week = Carb/Fat/Prot - 35/39/26%. Daily avg cals = 1,283. Body Fat = 9.6%
Carbs averaged 113 g/day, higher towards the end of the week. I did keep total sugar under 30 gr/day.
I've added Paleo Pro Paleo Recovery Powder to my routine to get the cals up. The primary ingredient is sweet potato and I used this in the past as a post workout drink. I'll be off the liquid diet, and on the soft diet starting Thursday after my follow up appointments with both teams (transplant and surgical). I really can't wait.
At my heaviest weight, prior to beginning to track my weight loss, I weighed 289 lbs. So, in overall weight loss, I've lost more than I currently weigh. That's kinda cool. I know I'm too light and I'll gain back 10 or so pounds when I can get all of my cals in, but it's still kinda cool to think about.
And I do need to gain back the weight I lost following this procedure. I need the stored energy to get me through the setbacks that come with a lung transplant. You know, setbacks like this one. Three step forward, two back. I'm ready to start moving forward again.
More Monday Macros
Saturday, May 6, 2017
Monday Macros - 5/1/17 A Tad Late
Monday Macros (nearly a week late, sorry)
Weight = 149. Weight gain/loss this period = 0 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 13/59/28%. Daily avg cals = 2,118. Body Fat = ?%
Sorry I'm so late in posting these. It has been a very busy week.
I finally go in for my Nissen Fundoplication on Monday. My lung capacity is still slowly dropping. The rate of decline has slowed, but still heading in the wrong direction. Need to get this procedure done before I can move on to the next one and hopefully halt this current issue.
I was looking over my pre-procedure labs from Thursday and found something interesting. My white blood cell count is twice what it should be. Most of the other indicators of immune system function are also elevated. I didn't read my labs until too late to call the Clinic so we'll see what's up when they take them again on Monday. They are not high, low to mid normal for healthy people, but much higher than what I'm supposed to be maintaining.
After the procedure I'll end up back on the 10th floor of the hospital in my home away from home. The Team will keep a very close eye on my labs and adjust meds as necessary.
I'll check in come Monday after the procedure. My 'go bag' electronics and back up batteries are charged and ready to go.
Have an awesome rest of your weekend my friends.
More Monday Macros
Weight = 149. Weight gain/loss this period = 0 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 13/59/28%. Daily avg cals = 2,118. Body Fat = ?%
Sorry I'm so late in posting these. It has been a very busy week.
I finally go in for my Nissen Fundoplication on Monday. My lung capacity is still slowly dropping. The rate of decline has slowed, but still heading in the wrong direction. Need to get this procedure done before I can move on to the next one and hopefully halt this current issue.
I was looking over my pre-procedure labs from Thursday and found something interesting. My white blood cell count is twice what it should be. Most of the other indicators of immune system function are also elevated. I didn't read my labs until too late to call the Clinic so we'll see what's up when they take them again on Monday. They are not high, low to mid normal for healthy people, but much higher than what I'm supposed to be maintaining.
After the procedure I'll end up back on the 10th floor of the hospital in my home away from home. The Team will keep a very close eye on my labs and adjust meds as necessary.
I'll check in come Monday after the procedure. My 'go bag' electronics and back up batteries are charged and ready to go.
Have an awesome rest of your weekend my friends.
More Monday Macros
Monday, April 24, 2017
Monday Macros - 4/24/17
Monday Macros.
Weight = 149. Weight gain/loss this period = 0 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 15/59/26%. Daily avg cals = 2,235. Body Fat = 10.4%
A little carb heavy this week, but not much. Still well within my goals
Here's an easy chicken recipe;
Ingredients:
Now, the drippings in the pan are perfect to make a sauce. Deglaze with a bit of chicken stock, brandy, wine (whatever). Reduce to a glaze or reduce and add a bit of cream and then reduce again to get the consistency you want.
Have some veg on the side and a you have a perfect, easy peasy, weeknight dinner for 2.
More Monday Macros
Weight = 149. Weight gain/loss this period = 0 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 15/59/26%. Daily avg cals = 2,235. Body Fat = 10.4%
A little carb heavy this week, but not much. Still well within my goals
Here's an easy chicken recipe;
Ingredients:
- One split chicken half. You can purchase split chickens at most supermarkets. It is an inexpensive way to buy chicken and does save a bit of a mess from doing it yourself (I always pick the side with the butt)
- Your fav chicken seasoning
- Healthy fat.
- A medium sweet potato if you want a carb side
- Place sweet potato and cast iron pan large enough to hold the chicken in the oven
- Turn the oven on at 425F
- Pat chicken dry and lightly oil with your healthy fat.
- Season chicken with salt/pepper and your chicken seasonings of choice.
- When the oven is heated up, put your chicken (skin side up) in the hot cast iron pan.
- Cook for 48 mins.
- Remove from oven and allow to rest for a few minutes.
- Chicken and sweet potato should be done at the same time
.
Now, the drippings in the pan are perfect to make a sauce. Deglaze with a bit of chicken stock, brandy, wine (whatever). Reduce to a glaze or reduce and add a bit of cream and then reduce again to get the consistency you want.
Have some veg on the side and a you have a perfect, easy peasy, weeknight dinner for 2.
More Monday Macros
Monday, April 17, 2017
Monday Macros - 4/17/17
Monday Macros.
Weight = 149. Weight gain this period = 1 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 16/60/25%. Daily avg cals = 1.971. Body Fat = 11.9%
We went to a friend's family party this last Saturday. It really was a great time. Lots of little kids playing all over, grill grilling, nice and cool with a little breeze. It was the kind of party where there really wasn't any silverware. You grabbed the meat with corn tortillas and had at it. So it was a heavy, heavy carb day. My best friend's father's birthday and they had Tres-Leches cake. I did have a small piece because... well I was asked several times and don't have the Spanish to decline courteously. The sugar had my head pounding before too long, but it was good cake Carbs ended up averaging out at 80 gr/day even with Saturdays high.
I discovered something that can save a chunk of cash and put some awesome meat on the table. All it takes is getting to know your meat counter crew.
Regular hamburger contains the trim from pretty much all of the beef butchery that goes on during the day. One of the items that gets tossed in the grinder is the tenderloin tips. Now, if you have gotten friendly with the people behind the counter, you can ask them to save those tips for a couple of days and get a couple of pounds at hamburger prices
You can saute the tips up until they are "cooked thru" as required when you have a suppressed immune system without loosing too much in the way of taste and tenderness.
I did wear my SPF 50 and my big floppy sun hat to the party, but still feel like I got too much sun. It was worth it though, being in all of that energy. Makes life worth living.
More Monday Macros
Weight = 149. Weight gain this period = 1 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 16/60/25%. Daily avg cals = 1.971. Body Fat = 11.9%
We went to a friend's family party this last Saturday. It really was a great time. Lots of little kids playing all over, grill grilling, nice and cool with a little breeze. It was the kind of party where there really wasn't any silverware. You grabbed the meat with corn tortillas and had at it. So it was a heavy, heavy carb day. My best friend's father's birthday and they had Tres-Leches cake. I did have a small piece because... well I was asked several times and don't have the Spanish to decline courteously. The sugar had my head pounding before too long, but it was good cake Carbs ended up averaging out at 80 gr/day even with Saturdays high.
I discovered something that can save a chunk of cash and put some awesome meat on the table. All it takes is getting to know your meat counter crew.
Regular hamburger contains the trim from pretty much all of the beef butchery that goes on during the day. One of the items that gets tossed in the grinder is the tenderloin tips. Now, if you have gotten friendly with the people behind the counter, you can ask them to save those tips for a couple of days and get a couple of pounds at hamburger prices
You can saute the tips up until they are "cooked thru" as required when you have a suppressed immune system without loosing too much in the way of taste and tenderness.
I did wear my SPF 50 and my big floppy sun hat to the party, but still feel like I got too much sun. It was worth it though, being in all of that energy. Makes life worth living.
More Monday Macros
Monday, April 10, 2017
Monday Macros - 4/10/17
Monday Macros.
Weight = 148. Weight loss this period = 1 lb. Total weight loss = 103 lbs. Macros for the week = Carb/Fat/Prot - 13/60/27%. Daily avg cals = 2,096. Body Fat = 10.8%
I've been tinkering around with a Sweet Potato Waffle recipe and think I've finally hit upon the what works for me.
1 cup of leftover Sweet Potato (≈133 gr)
2 eggs
2 Tbsp coconut oil
salt and your favorite sweet potato seasoning. Allspice would be nice. I use a Moroccan style rub that tastes great with sweet potatoes.
Whip the egg until frothy. Smash in the sweet potato then add spices/seasoning, oil, and whip with a fork. Plop half into a waffle iron and ta da, two waffles.
I just add butter. Berries would be a nice addition if you wanted a little sweet.
A little carb heavy but not bad for an occasional meal when you're Jonesing for something different. Carbs = 29 gr, fat = 42 gr, protein = 14 gr. when served with butter.
More Monday Macros
Weight = 148. Weight loss this period = 1 lb. Total weight loss = 103 lbs. Macros for the week = Carb/Fat/Prot - 13/60/27%. Daily avg cals = 2,096. Body Fat = 10.8%
I've been tinkering around with a Sweet Potato Waffle recipe and think I've finally hit upon the what works for me.
1 cup of leftover Sweet Potato (≈133 gr)
2 eggs
2 Tbsp coconut oil
salt and your favorite sweet potato seasoning. Allspice would be nice. I use a Moroccan style rub that tastes great with sweet potatoes.
Whip the egg until frothy. Smash in the sweet potato then add spices/seasoning, oil, and whip with a fork. Plop half into a waffle iron and ta da, two waffles.
I just add butter. Berries would be a nice addition if you wanted a little sweet.
A little carb heavy but not bad for an occasional meal when you're Jonesing for something different. Carbs = 29 gr, fat = 42 gr, protein = 14 gr. when served with butter.
More Monday Macros
Monday, April 3, 2017
Monday Macros - 4/3/17
Monday Macros.
Weight = 149. Weight gain this period = 1 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 13/59/28%. Daily avg cals = 1.995. Body Fat = ?%
I forgot to take my body fat again this morning. It's not so important now that I'm in a holding pattern instead of trying to put on muscle mass.
While my Sweetie and I were out and about yesterday, I tried on sports coats. I found that a 42R fits nicely, if just a tad short in the arms. A 42L hangs too low on my hips for my comfort, so 42R it is. When we got home I checked the suit coat I purchased when I was my heaviest. It was a size 50R. That was exactly 140 lbs ago.
You can see why I advocate for The Primal Blueprint so often.
There is no Silver Bullet for improving the overall health of the general population. I understand that there are quite a few things we should be doing right now to improve general health in the future. One of the major things we can do, right now, to turn around some of the chronic health trends is to significantly reduce our sugar consumption.
I grabbed this infographic from a 2012 Forbes article. I hope it shows up properly.
Well, that turned out a bit small. Here are a couple of plates from the graphic. Please click on the link above to read the article.
On the Kitchen (Food Network) yesterday one of the Chefs recommended that if you have something sweet in the morning it will curb your desire for sweets for the rest of the day. My jaw dropped.
Weight = 149. Weight gain this period = 1 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 13/59/28%. Daily avg cals = 1.995. Body Fat = ?%
I forgot to take my body fat again this morning. It's not so important now that I'm in a holding pattern instead of trying to put on muscle mass.
While my Sweetie and I were out and about yesterday, I tried on sports coats. I found that a 42R fits nicely, if just a tad short in the arms. A 42L hangs too low on my hips for my comfort, so 42R it is. When we got home I checked the suit coat I purchased when I was my heaviest. It was a size 50R. That was exactly 140 lbs ago.
You can see why I advocate for The Primal Blueprint so often.
There is no Silver Bullet for improving the overall health of the general population. I understand that there are quite a few things we should be doing right now to improve general health in the future. One of the major things we can do, right now, to turn around some of the chronic health trends is to significantly reduce our sugar consumption.
I grabbed this infographic from a 2012 Forbes article. I hope it shows up properly.
Well, that turned out a bit small. Here are a couple of plates from the graphic. Please click on the link above to read the article.
Sugar contains zero nutritional value. None what so ever. I shudder to think of the chart if we added processed grains consumption to it. No wonder our national chronic health issues keep increasing.
Sugar is not our friend.
I enjoy watching Food Network and the Cooking Channel. But the past couple of days were extra silly when it comes to sugar.
I saw Martha Stewart on the Today Show this morning with her "healthier' deserts. She added beets to a chocolate cake. Didn't take any sugar out, just added beets. Now it's all good for you. Sheesh.
On the Kitchen (Food Network) yesterday one of the Chefs recommended that if you have something sweet in the morning it will curb your desire for sweets for the rest of the day. My jaw dropped.
I'll get off my sugar coated soap box now :) I really do believe that if we could significantly reduce our sugar and at least processed grain consumption we would make major improvement in the future of health.
Monday, March 27, 2017
Monday Macros - 3/27/17
Monday Macros.
Weight = 148. Weight loss this period = 2 lb. Total weight loss = 103 lbs. Macros for the week = Carb/Fat/Prot - 15/59/26%. Daily avg cals = 1,775. Body Fat = ?%
One thing I am very happy about is my average sugar intake. I've averaged less than 30 gr/day total sugars for quite awhile now. That includes milk sugars from yogurt and kefir.
Since the time I was told I had reflux, I've been eating my last meal earlier in the evening to make it easier to go to bed on an empty stomach. We are generally done eating by 6:00PM. This shortened eating window has not bothered me a bit. Another advantage of eating low carb
Scored an awesome find at the local farm to market shop. Ground local lamb with organ meat. My next Shepard's Pie is going to include a little something extra.
More Monday Macros
Weight = 148. Weight loss this period = 2 lb. Total weight loss = 103 lbs. Macros for the week = Carb/Fat/Prot - 15/59/26%. Daily avg cals = 1,775. Body Fat = ?%
One thing I am very happy about is my average sugar intake. I've averaged less than 30 gr/day total sugars for quite awhile now. That includes milk sugars from yogurt and kefir.
Since the time I was told I had reflux, I've been eating my last meal earlier in the evening to make it easier to go to bed on an empty stomach. We are generally done eating by 6:00PM. This shortened eating window has not bothered me a bit. Another advantage of eating low carb
Scored an awesome find at the local farm to market shop. Ground local lamb with organ meat. My next Shepard's Pie is going to include a little something extra.
More Monday Macros
Monday, March 20, 2017
Monday Macros - 3/20/17
Monday Macros.
Weight = 150. Weight gain this period = 1 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 13/64/23%. Daily avg cals = 1.849. Body Fat = 12.7%
It seems that chocolate exasperates reflux, so I've laid off my nightly bite of dark chocolate. It took me a few days to get over the habit of my after dinner square, but it does seem to make a difference. I'm kinda sorta following a GERD/Primal diet right now. Only real change is dropping bacon, sausage and chocolate. I've also cut back on onions and other vegetables that 'they' recommend not consuming. My total sugars averaged 16 gr/day this week. I'm very happy with that. Carbs were 61 gr/day. They would have been lower but I decided to add Sweet potato to my dinner this evening.
I haven't talked about exercise lately, pretty much because I've laid off of my kettlebells until we get the issues with my declining lung function lined out.
More Monday Macros
Weight = 150. Weight gain this period = 1 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 13/64/23%. Daily avg cals = 1.849. Body Fat = 12.7%
It seems that chocolate exasperates reflux, so I've laid off my nightly bite of dark chocolate. It took me a few days to get over the habit of my after dinner square, but it does seem to make a difference. I'm kinda sorta following a GERD/Primal diet right now. Only real change is dropping bacon, sausage and chocolate. I've also cut back on onions and other vegetables that 'they' recommend not consuming. My total sugars averaged 16 gr/day this week. I'm very happy with that. Carbs were 61 gr/day. They would have been lower but I decided to add Sweet potato to my dinner this evening.
I haven't talked about exercise lately, pretty much because I've laid off of my kettlebells until we get the issues with my declining lung function lined out.
More Monday Macros
Monday, March 13, 2017
Monday Macros - 3/13/17
Monday Macros.
Weight = 149. Weight loss this period = 2 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 17/61/22%. Daily avg cals = 2,097. Body Fat = ?%
Once again I took my meds before measuring my body fat. I'm pretty sure I didn't gain any this week :)
My Sweetie wanted fried calamari as an appetizer with lunch, so I split it with her. Even though it was just lightly breaded, I'm reminded of why I don't eat grains.
I have a new large batch of bone broth put up. This time it's chicken, pork and beef. I used some short rib bones left over from wine brazed short ribs to add some flavor. It is pretty tasty if I must say so myself.
I also made some Imperial Valley style Carne Asada this weekend. It's been a long time since I've made up a batch, and again, very tasty. Living in Texas, I've been eating a lot of Tex Mex Asada and this recipe reminds me of growing up. I was to lazy to make refritos for my friends who came over for dinner and went and bought a can. Even with going to the local Mexican market, It surprised me that there were only two cans made with basic, traditional ingredients.
More Monday Macros
Weight = 149. Weight loss this period = 2 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 17/61/22%. Daily avg cals = 2,097. Body Fat = ?%
Once again I took my meds before measuring my body fat. I'm pretty sure I didn't gain any this week :)
My Sweetie wanted fried calamari as an appetizer with lunch, so I split it with her. Even though it was just lightly breaded, I'm reminded of why I don't eat grains.
I have a new large batch of bone broth put up. This time it's chicken, pork and beef. I used some short rib bones left over from wine brazed short ribs to add some flavor. It is pretty tasty if I must say so myself.
I also made some Imperial Valley style Carne Asada this weekend. It's been a long time since I've made up a batch, and again, very tasty. Living in Texas, I've been eating a lot of Tex Mex Asada and this recipe reminds me of growing up. I was to lazy to make refritos for my friends who came over for dinner and went and bought a can. Even with going to the local Mexican market, It surprised me that there were only two cans made with basic, traditional ingredients.
More Monday Macros
Monday, March 6, 2017
Monday Macros - 3/6/17
Monday Macros.
Weight = 151. Weight gain this period = 2 lb. Total weight loss = 100 lbs. Macros for the week = Carb/Fat/Prot - 16/61/23%. Daily avg cals = 2.266. Body Fat = 11%
A little carb heavy this week with an average of 93 gr/day. I've had more Kefir and Yogurt to help make my gut bugs happy after the trip to the hospital. Also had some french fries yesterday :)
Since there is a fairly decent probability that I'll be going on a feeding tube soon, I've been thinking a lot about 'Last Eats' (hey Alton Brown...). So we went to our favorite place for a quiet brunch (The Bird Cafe), and to my favorite place for a bunless burger (Twisted Root Burger Co) over the weekend. Heck, I've even planned out my last meal, well prepared if it comes to that.
Being in Texas, deciding on last BBQ is going to be difficult. Do I go for fav dish, favorite joint, or to the local place that goes out of their way for me? Or do I go to one of the new places everyone is buzzing about. May end up doing a whirlwind of BBQ.
Tomorrow is when I go in to begin the studies that will determine what my future holds, this is why it's on my mind this evening. I've come to terms with idea of either going on a feeding tube, or having a Nissen Fundoplication, and am planning some really interesting discussions with the dietitian either way. I'm in the hope for the best, but plan for the worst, mode.
More Monday Macros
Weight = 151. Weight gain this period = 2 lb. Total weight loss = 100 lbs. Macros for the week = Carb/Fat/Prot - 16/61/23%. Daily avg cals = 2.266. Body Fat = 11%
A little carb heavy this week with an average of 93 gr/day. I've had more Kefir and Yogurt to help make my gut bugs happy after the trip to the hospital. Also had some french fries yesterday :)
Since there is a fairly decent probability that I'll be going on a feeding tube soon, I've been thinking a lot about 'Last Eats' (hey Alton Brown...). So we went to our favorite place for a quiet brunch (The Bird Cafe), and to my favorite place for a bunless burger (Twisted Root Burger Co) over the weekend. Heck, I've even planned out my last meal, well prepared if it comes to that.
Being in Texas, deciding on last BBQ is going to be difficult. Do I go for fav dish, favorite joint, or to the local place that goes out of their way for me? Or do I go to one of the new places everyone is buzzing about. May end up doing a whirlwind of BBQ.
Tomorrow is when I go in to begin the studies that will determine what my future holds, this is why it's on my mind this evening. I've come to terms with idea of either going on a feeding tube, or having a Nissen Fundoplication, and am planning some really interesting discussions with the dietitian either way. I'm in the hope for the best, but plan for the worst, mode.
More Monday Macros
Monday, February 27, 2017
Monday Macros - Healthy Hospital Eating 2/27/17
Monday Macros.
Weight = 149. Weight loss this period = 3 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 15/59/26%. Daily avg cals = 1,857. Body Fat = 11.7%
Being NPO (nothing by mouth) most of three days in the hospital kind of effects the ol' Monday Marcos stats. I was able to maintain good average macros for the week. That took a little creative ordering off of the hospital menu.
Plenty of grains, sugars and empty carbs were available. Most everything was low fat and it took some doing to get in the protein that I shoot for. The portions of fish, chicken, turkey that did not have grains were very small and you could only order 1 1/2 portions with each meal. Unless... you ordered an omelete. Then you could get protein and cheese in your omelet, plus a side protein and plain yogurt.
More Monday Macros
Weight = 149. Weight loss this period = 3 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 15/59/26%. Daily avg cals = 1,857. Body Fat = 11.7%
Being NPO (nothing by mouth) most of three days in the hospital kind of effects the ol' Monday Marcos stats. I was able to maintain good average macros for the week. That took a little creative ordering off of the hospital menu.
Plenty of grains, sugars and empty carbs were available. Most everything was low fat and it took some doing to get in the protein that I shoot for. The portions of fish, chicken, turkey that did not have grains were very small and you could only order 1 1/2 portions with each meal. Unless... you ordered an omelete. Then you could get protein and cheese in your omelet, plus a side protein and plain yogurt.
More Monday Macros
Wednesday, February 22, 2017
Monday Macros - The Hospital Edition 2/20/17
Monday Macros.
Weight = 152. Weight gain this period = 1 lb. Total weight loss = 99 lbs. Macros for the week = Carb/Fat/Prot - 14/59/27%. Daily avg cals = 2.234. Body Fat = 12.1%
Monday began with taking my vitals, eating a quick breakfast and heading into the Clinic.
I have continued to experience the decline in my lung capacity that I reported back in December. The steroid pulse that we did really didn't do much to stop the progress of the decline. I should have been back in Clinic in early January, but found I had an insurance 'issue'.
It's a long story but I've been fighting for insurance for the past month and a half.. It took a visit to my Congressman's office, intervention by my State Senator and lots of help from the TX Dept of Ins to get things straightened out. As of Mon, I have insurance retroactive back to Feb. 1st.
At Monday's Clinic visit we decided that I needed to be admitted so here I am at UT Southwestern University Hospital. The 10th floor is my home away from home.
So far I've had three ultrasounds, one HRCT, labs and more labs, a bronchoscopy with biopsy and more labs, and X-ray. I'll likely be having a ventilation perfusion/VQ test done soon and might even throw a bone density in as it is due.
I've started another high dose steroid pulse and will probably try something with more umph when that is completed.
So far everything looks good, just waiting for pathology from the biopsy, but it doesn't look like I've damaged the lungs, that means I have a good chance of regaining lung function. That would be awesome.
I'll write more in a new post when we have more results and an action plan to talk about.
More Monday Macros
Weight = 152. Weight gain this period = 1 lb. Total weight loss = 99 lbs. Macros for the week = Carb/Fat/Prot - 14/59/27%. Daily avg cals = 2.234. Body Fat = 12.1%
Monday began with taking my vitals, eating a quick breakfast and heading into the Clinic.
I have continued to experience the decline in my lung capacity that I reported back in December. The steroid pulse that we did really didn't do much to stop the progress of the decline. I should have been back in Clinic in early January, but found I had an insurance 'issue'.
It's a long story but I've been fighting for insurance for the past month and a half.. It took a visit to my Congressman's office, intervention by my State Senator and lots of help from the TX Dept of Ins to get things straightened out. As of Mon, I have insurance retroactive back to Feb. 1st.
At Monday's Clinic visit we decided that I needed to be admitted so here I am at UT Southwestern University Hospital. The 10th floor is my home away from home.
So far I've had three ultrasounds, one HRCT, labs and more labs, a bronchoscopy with biopsy and more labs, and X-ray. I'll likely be having a ventilation perfusion/VQ test done soon and might even throw a bone density in as it is due.
I've started another high dose steroid pulse and will probably try something with more umph when that is completed.
So far everything looks good, just waiting for pathology from the biopsy, but it doesn't look like I've damaged the lungs, that means I have a good chance of regaining lung function. That would be awesome.
I'll write more in a new post when we have more results and an action plan to talk about.
More Monday Macros
Tuesday, February 14, 2017
Monday Macros - 2/6 and 2/13/17
Monday Macros, the last two weeks:
Monday Macros - 2/6/17
Weight = 153. Weight gain this period = 2 lb. Total weight loss = 100 lbs. Macros for the week = Carb/Fat/Prot - 16/60/24%. Daily avg cals = 2,219. Body Fat = ?%
I've been looking forward to the Super Bowl for months, just so I could have Wing Stop Cajun Wings. They were just as good as I expected, I just ate too many. That and all the salt had me gaining near 3 lbs day to day. It has been a very long time since I've overeaten, it will be even longer before I do it again.
Monday Macros - 2/13/17
Weight = 151. Weight loss this period = 2 lb. Total weight loss = 100 lbs. Macros for the week = Carb/Fat/Prot - 15/63/22%. Daily avg cals = 2,049. Body Fat = 12.1%
As I thought, weight gain last week was just water weight due to the high salt intake during Super Bowl. I remembered to take my body fat reading before my first drink. It's up a little, also as expected. I have not been working out and am losing muscle tone. Still have reduced lung capacity and want to get that lined out before going back to the 'bells.
Carbs averaged 76 gr/day this week. Total sugar averaged 22 gr/day.
More Monday Macros
Monday Macros - 2/6/17
Weight = 153. Weight gain this period = 2 lb. Total weight loss = 100 lbs. Macros for the week = Carb/Fat/Prot - 16/60/24%. Daily avg cals = 2,219. Body Fat = ?%
I've been looking forward to the Super Bowl for months, just so I could have Wing Stop Cajun Wings. They were just as good as I expected, I just ate too many. That and all the salt had me gaining near 3 lbs day to day. It has been a very long time since I've overeaten, it will be even longer before I do it again.
Monday Macros - 2/13/17
Weight = 151. Weight loss this period = 2 lb. Total weight loss = 100 lbs. Macros for the week = Carb/Fat/Prot - 15/63/22%. Daily avg cals = 2,049. Body Fat = 12.1%
As I thought, weight gain last week was just water weight due to the high salt intake during Super Bowl. I remembered to take my body fat reading before my first drink. It's up a little, also as expected. I have not been working out and am losing muscle tone. Still have reduced lung capacity and want to get that lined out before going back to the 'bells.
Carbs averaged 76 gr/day this week. Total sugar averaged 22 gr/day.
More Monday Macros
Tuesday, January 31, 2017
Monday Macros - 1/30/17
Two weeks worth of Macros
Monday Macros - 1/23/17
Weight = 151. Weight gain/loss this period = 0 lb. Total weight loss = 100 lbs. Macros for the week = Carb/Fat/Prot - 16/60/24%. Daily avg cals = 2,082. Body Fat = ?%
Carbs averaged 85 gr/day again. It hasn't really been that much of an adjustment to get below 100 gr/day. I was even able to make sweet potato pancakes this morning (sweet potato, eggs, coconut oil and seasoning).
Monday Macros - 1/30/17
Weight = 151. Weight gain/loss this period = 0 lb. Total weight loss = 100 lbs. Macros for the week = Carb/Fat/Prot - 12/62/26%. Daily avg cals = 2,046. Body Fat = ?%
I thought about taking my body fat reading as I was drinking my first glass of water while taking my early morning meds. Everything weight wise is stable so not really worried about gaining body fat at all.
Carbs averaged 63 gr/day and total sugar was 20 gr/day.
Sorry about my lack of posting of late. I've started driving for UBER and that has taken up a large portion of my day.
I've also started another, very exciting, project that I'm really looking forward to participating in. I'll be posting about it later this morning. Just wanted to share my macros first.
More Monday Macros
Monday Macros - 1/23/17
Weight = 151. Weight gain/loss this period = 0 lb. Total weight loss = 100 lbs. Macros for the week = Carb/Fat/Prot - 16/60/24%. Daily avg cals = 2,082. Body Fat = ?%
Carbs averaged 85 gr/day again. It hasn't really been that much of an adjustment to get below 100 gr/day. I was even able to make sweet potato pancakes this morning (sweet potato, eggs, coconut oil and seasoning).
Monday Macros - 1/30/17
Weight = 151. Weight gain/loss this period = 0 lb. Total weight loss = 100 lbs. Macros for the week = Carb/Fat/Prot - 12/62/26%. Daily avg cals = 2,046. Body Fat = ?%
I thought about taking my body fat reading as I was drinking my first glass of water while taking my early morning meds. Everything weight wise is stable so not really worried about gaining body fat at all.
Carbs averaged 63 gr/day and total sugar was 20 gr/day.
Sorry about my lack of posting of late. I've started driving for UBER and that has taken up a large portion of my day.
I've also started another, very exciting, project that I'm really looking forward to participating in. I'll be posting about it later this morning. Just wanted to share my macros first.
More Monday Macros
Monday, January 16, 2017
Monday Macros - 1/16/17
Monday Macros.
Weight = 151. Weight gain/loss this period = 0 lb. Total weight loss = 100 lbs. Macros for the week = Carb/Fat/Prot - 15/62/23%. Daily avg cals = 2,145. Body Fat = 11.1%
I finally remembered to take my body fat on a Monday.
Daily average carbs = 81 gr/day. Keeping under 100gr/day only took a little tweek, basically less yogurt and lattes. Those milk sugars can really add up.
Speaking of sugars. My total average daily sugar intake was 24gr/day. That's total sugar, not 'added' sugar. There has been a lot of to-do of late about the new requirement to list added sugar on food labels. I can see that backfiring when people don't pay attention to the total sugar in their food.
An energy bar made out of dates and other dried fruit can have a ton of total sugar. Yes, different sugars are metabolized differently, but in the grand scheme of things, sugar is sugar and we eat way too much of it.
More Monday Macros
Weight = 151. Weight gain/loss this period = 0 lb. Total weight loss = 100 lbs. Macros for the week = Carb/Fat/Prot - 15/62/23%. Daily avg cals = 2,145. Body Fat = 11.1%
I finally remembered to take my body fat on a Monday.
Daily average carbs = 81 gr/day. Keeping under 100gr/day only took a little tweek, basically less yogurt and lattes. Those milk sugars can really add up.
Speaking of sugars. My total average daily sugar intake was 24gr/day. That's total sugar, not 'added' sugar. There has been a lot of to-do of late about the new requirement to list added sugar on food labels. I can see that backfiring when people don't pay attention to the total sugar in their food.
An energy bar made out of dates and other dried fruit can have a ton of total sugar. Yes, different sugars are metabolized differently, but in the grand scheme of things, sugar is sugar and we eat way too much of it.
More Monday Macros
Tuesday, January 10, 2017
Monday Macros - 1/9/17
Monday Macros a day late
Weight = 151. Weight gain/loss this period = 0 lb. Total weight loss = 100 lbs. Macros for the week = Carb/Fat/Prot - 20/57/23%. Daily avg cals = 2,370. Body Fat = ?%
Once again I didn't think about reading my body fat until after my first glass of water.
My lung capacity has not yet started to recover, so I've continued to lay off my exercise. Miss my kettlebells, a lot. I had more labs drawn last week, but my appointment with the clinic was canceled until after I completed some of my other annual exams. Well, the Team called and they want me in sooner, but the next available is Thursday after next.
The weather has warmed up, so I need to get back at exercising, or I'll really embarrass myself come April's TSC competition.
More Monday Macros
Weight = 151. Weight gain/loss this period = 0 lb. Total weight loss = 100 lbs. Macros for the week = Carb/Fat/Prot - 20/57/23%. Daily avg cals = 2,370. Body Fat = ?%
Once again I didn't think about reading my body fat until after my first glass of water.
My lung capacity has not yet started to recover, so I've continued to lay off my exercise. Miss my kettlebells, a lot. I had more labs drawn last week, but my appointment with the clinic was canceled until after I completed some of my other annual exams. Well, the Team called and they want me in sooner, but the next available is Thursday after next.
The weather has warmed up, so I need to get back at exercising, or I'll really embarrass myself come April's TSC competition.
More Monday Macros
Monday, January 2, 2017
Monday Macros - 1/2/17
Monday Macros - The first of 2017
Weight = 151. Weight loss this period = 2 lb. Total weight loss = 100 lbs. Macros for the week = Carb/Fat/Prot - 18/59/23%. Daily avg cals = 2,462. Body Fat = ?%
Didn't think about reading my body fat until after my first glass of water, and the water would throw the reading off.
If you've been reading along with my Monday Macros, you might have noticed that instead of gaining weight over the holidays, I've lost a bit. Between the Monday prior to Thanksgiving and today I lost a little bit.
I didn't have to deprive myself of anything and I enjoyed holiday meals with family and friends. I also didn't go "off plan" and eat a bunch of sugar and grains. I did enjoy a bit of special holiday foods like tamales and black eyed peas, but those were a very small part of the food I ate and my average carbs stayed under my limit.
Are you wanting to lose some weight this next year? I'll be posting my thoughts on successful weight loss soon. Here's a hint... weight loss doesn't require a gym membership or purchasing some kind of diet plan. I'm kind of excited about writing this.
I hope each and every one of you have a wonderful, happy, healthy 2017 full of very interesting moments.
More Monday Macros
Weight = 151. Weight loss this period = 2 lb. Total weight loss = 100 lbs. Macros for the week = Carb/Fat/Prot - 18/59/23%. Daily avg cals = 2,462. Body Fat = ?%
Didn't think about reading my body fat until after my first glass of water, and the water would throw the reading off.
If you've been reading along with my Monday Macros, you might have noticed that instead of gaining weight over the holidays, I've lost a bit. Between the Monday prior to Thanksgiving and today I lost a little bit.
I didn't have to deprive myself of anything and I enjoyed holiday meals with family and friends. I also didn't go "off plan" and eat a bunch of sugar and grains. I did enjoy a bit of special holiday foods like tamales and black eyed peas, but those were a very small part of the food I ate and my average carbs stayed under my limit.
Are you wanting to lose some weight this next year? I'll be posting my thoughts on successful weight loss soon. Here's a hint... weight loss doesn't require a gym membership or purchasing some kind of diet plan. I'm kind of excited about writing this.
I hope each and every one of you have a wonderful, happy, healthy 2017 full of very interesting moments.
More Monday Macros
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