***Saturday Bites, Vites & Exercites***

Hi guys,

Calories , Net carbs , Protein , Fat  

BITES: (DS Maintenance Mode)
B - 2 protein coffees (60g)
S - protein coffee (30g)
S - 
L - protein shake (30g)
S - 
D - 

VITES:
morning batch: done
4 calcium batches:
iron:
evening batch:

EXERCITES:
laundry, groceries and other chores

I thought I was going to have a terrible protein figure for today given I only had 10g for breakfast.  I had a cooked breakfast for 10 days straight when I went to Egypt so I don't think I can face another one this month.

lol   We are so spoiled!  I don't fix breakfast but once a week and that's plenty. Looks like your protein came up nicely since breakfast.

Whoops - I got bit of a late start with eating today - so I have some ground to make up and here's the plan:

Calories 1,203, Net Carbs 14, Protein 119, Fat 70

L - Atkins Roast Turkey Meal

D - Smoked Turkey and asparagus

S - Eggs, sausage, cheese

And with low carbs today, maybe I can afford some popcorn and butttttttttttttttttttttttttttttttttttttter

Vites - AM In, PM Pending

Exercites - Nuffin but laundry today - my tummy's been a little iffy today and I didn't think jumping around in pool this morning was going to agree with me

Great plan!  I hope things get more predictable and you can do a few laps later.

Hi! Not sure if this is where to ask, but Shales from another forum told me to ask you about osteocalcin levels. My spreadsheet didnt have them and I found several different ones online. 

My osteocalcin serum level came back at 23. I'm a post meno female age 61

Thank you so much!

Pam

My Quest lab ranges are 8 - 32, so I would say you're in pretty good shape. A lower end of the range is more desired indicating that you aren't turning over a lot of bone and losing density.

Vitamin K2 doesn't have a lab so my dietitian checks osteocalcin to make sure I don't start losing density again. I take Vitalady's vitamin K2, calcium citrate, magnesium citrate, boron and D3--and those are all in capsule form except for the boron.

Daily totals: 600 mcg vitamin K2, 3600 mg calcium, 2500 mg magnesium, 50,000 IUs vitamin D3, 15 mg boron

Thank you! How do I keep the level down? Currently I take 1,000 k1 daily from Vitalady but I don't take K2 or Boron.   Should I start them?

My understanding is that vitamin K2 will help with bone health and might help keep osteocalcin low and in range. I think it's a good idea to take it. I started with just 1 150 mcg capsule a day but my dietitian wanted to see what would happen if I increased it to 2 a day, then 4 a day. We're sticking with 4 a day. Dexa scan showed some improvement after about a year on 4 vitamin K2 capsules. It's not a lot of improvement but some. Boron helps with the calcium absorption. I take my calcium doses with a magnesium and boron throughout the morning.  Wait an hour or so and take my iron. Wait another hour or so, have dinner and a big batch of vitamins with calcium at the very end.  

happy sunny saturday everyone!

double protein coffee

2 soft boiled eggs w/spam & buttered toast cubes

1/3 c oatmeal  - was craving this and yes, it was yummish

double protein coffee

chili's for late lunch:

few fries

chicken fajitas - no tortillas

pico de galo, sour cream, guacamole, peppers, onions, cheese, lettuce

black beans

few bites of rice

double protein coffee

1 slice each of deli meat - lebanon bologna & ham

homemade s'more

double protein coffee

vites:  missed iron.  all else in

fluids:  80+ oz