SaraRiley's Journal, 22 Jul 23

We all have those days, we simply get back on track and keep moving forward, you are doing great Sara! I'm off to work! Have a fantastic day! 

You're doing great, Sara! I 💜 strawberries & blueberries. I eat them occasionally.  

Have a great day. 🌞 I felt awesome yesterday and worked hard, but I started feeling very weak around 8:00 last night. I told my husband I felt sick. By 8:30 I had to go to bed. Today will be better. 

I've taken a quick peek at your food journals. Rather than dropping strawberries, you might want to consider dropping the morning Mountain Dew and replace it with a protein shake/smoothie. A few tips that the bariatric clinic that is counselling me through the process that have helped hugely were to cut out all simple carbs and incorporate lower glycemic index ones. This was really hard at first, but worth it. Now drinking a pop is so sickly sweet it compares to eating sugar by the spoonful straight from the bag. One sip and it is gross. Now when I want a drinkable treat it is a flavoured sparkling water - no sweetener zero cals. I was really low on protein intake as you seem to be as well. To supplement they recommended protein shakes/smoothies. They were also adamant that I was not to weigh any more than once a week. They were of the opinion that daily weighing was counterproductive as there were too many fluctuations day to day which mentally can scuttle progress or cause me to quit outright. This is a long term project so daily variations are meaningless. Good luck on your journey. My apologies if I've overstepped. 

Thank you everyone I am still trying to get rid of drinking the one Mt dew a day and try to eat more protein as I am only at about 15 percent and want it to be more. I need to know if anyone has any low calorie and carb with higher protein foods I can eat. I tried protein shake last year for about 2weeks and couldn't stand them so I quit drinking them. I do eat alot of chicken tenders which is better than eating out and it has a little bit of protein that I need.  

@Sara... ANY meat & eggs. 

Also how do I check a good journal for someone else and myself because I am using the free version of the app and I can't even go back and check my own from couple weeks ago the farthest it goes is last week for me. But I can't check anyone else food journal at all I wanted to see what some were eating to get more of a better idea of low carb and higher protein meals I could eat...  

You are changing to a healthier lifestyle. Learn from mistakes. Swap good foods for bad foods. Best wishes. 

Thank you zenus warrior princess I appreciate it. I can do that esp with chicken and hamburger meat and sausage and eggs..  

I love strawberries but the ones here are often not ripe.  

@Sara... are you using the app or desktop? Try using the desktop. If you don't have a computer, find it on your phone by googling "fat secret website desktop". 

...and if you want to make the meat low carb, try to cut the breaker if you're using any. 

***breader, not breaker*** 

Sara, unbreaded chicken wings, bake or airfry if you have one, hamburger meat, steak, bacon, eggs, tuna, salmon, porkchops unbreaded, shrimp, turkey, liver, lamb, goat....the protein choices are endless. Veggies - cabbage, lettuce, squash, cucumbers, tomatoes, bell peppers, mushrooms, cauliflower, asparagus, broccoli, brussel sprouts. Pretty much any non-starchy veggie, these can be cooked or raw and most of them can be sautéed in butter next to most of the protein for a one skillet meal. You like chicken tenders, the breading on them and the oils they are cooked in are not really good for you. Get a big bag of frozen chicken tenderloins and airfry or bake them. I like them sautéed in butter with mushroom, bell peppers and onions, top them with some salsa and sour cream and you have a very tasty meal.  

Go heavy on the meat, lighter on the veggies, if you are not into measuring things, a cupped handful of each veggie is close to a half a cup (for me, I have big hands), use real butter, grass fed if you can afford it Keri-Gold irish butter is a great one. 

Not everyone does, because of dairy issues, but I like cheese, I usually use about 1/4 cup of sharp aged cheddar on top of my salads and omelets. Oh, I missed Avocados...they are great for adding fat to your diet, fairly high in carbs too, but it has lots of fiber so the net carbs are not bad, mash them up, mix in some sour cream and salt n pepper you got a quick n easy guacamole type dish to have as a side or a topper. There is so much healthy real food out there that is quick and simple to make. 

Heavy whipping cream....if you want a little fruit like berries, get you a half a cup of berries and pour a bit of HWC over them, or put it in a blender or food processor and whip it into whipped cream, top the berries and enjoy that as a high fat, high fiber, median carb treat. There is really no need to add sweetener to the whipped cream, the berries add enough sweetness once your clear your taste buds of sugary stuff. 

That's it, best I can do here. 😁 

You did great, Deb! 🙂 I used to do the blueberries & heavy whipping cream alot. I would buy the wild frozen ones, put them in a cup with the HWC & miss it around. Tastes as close to ice cream as you can get! 🤤 

*mix