Dairy of a BOTTer - Wed/Knowledge is Power

Hey Everyone 

I find when I log my food I stay on track, when I don't I run the car in the ditch.  So let's remember tracking our exercise and food give us knowledge and knowledge is key to giving us the Power to overcome our eating  

That being said here is my food log and exercise from the Health Tracker

Food Log

Summary

Water:	0 glasses consumed
Total Calories:	771 Calories
Carbohydrate:	222 Calories	29% of total Calories
Fat:	232 Calories	30% of total Calories
Protein:	317 Calories	41% of total Calories
Alcohol:	0 Calories	0% of total Calories

Nutrient Summary

Calories	776
Total Fat	25.8 g	40%
Saturated Fat	6.2 g	31%
Trans Fat	0 g
Polyunsaturated Fat	3.9 g
Monounsaturated Fat	3.8 g
Cholesterol	204 mg	68%
Sodium	1223 mg	51%
Potassium	1043 mg	22%
Total Carbohydrate	55.4 g	18%
Dietary Fiber	15 g	60%
Sugar	15.9 g
Protein	79.2 g	158%
Vitamin A	12011 IU	240%
Vitamin C	21 mg	35%
Calcium	83.1 mg	8%
Iron	3.1 mg	17%
Vitamin D	0 g
Vitamin E	0.7 mg	2%
Vitamin K	11.4 mcg	14%
Thiamin	0.4 mg	27%
Riboflavin	0.2 mg	12%
Niacin	8.1 mg	41%
Vitamin B-6	0.8 mg	40%
Folate (Folic acid)	53.1 mcg	13%
Vitamin B-12	2.4 mcg	40%
Pantothenic acid	1.8 mg	18%
Phosphorus	285 mg	28%
Magnesium	61 mg	15%
Zinc	0.7 mg	5%
Selenium	35.4 mcg	51%
Copper	0.2 mg	10%
Manganese	0.5 mg	25%
Alcohol	0 g
Caffeine	0 mg
*Percent Daily Values are based on a 2,000 Calorie diet. Your daily values may be higher or lower depending on your Calorie needs.

Breakfast

Calories: 200, Fat: 6g, Carbs: 15g, Sugar: 2g, Protein: 22g

Syntha Protein Drink (8 ounces)

Calories: 200, Fat: 6g, Carbs: 15g, Sugar: 2g, Protein: 22g

Lunch

Calories: 125, Fat: 3g, Carbs: 8g, Sugar: 7g, Protein: 14g

Beef Roll Ups - 2 (1 )

Calories: 125, Fat: 3g, Carbs: 8g, Sugar: 7g, Protein: 14g

Dinner

Calories: 251, Fat: 10.3g, Carbs: 16.9g, Sugar: 4.9, Protein: 21.4g

Fish, salmon, Atlantic, farmed, cooked, dry heat (3 oz)

Calories: 175, Fat: 10g, Carbs: 0g, Sugar: 0, Protein: 19g

Beans, snap, green, boiled, drained, with salt (0.5 cup)

Calories: 22, Fat: 0.2g, Carbs: 4.9g, Sugar: 1g, Protein: 1.2g

Sweet potato, baked in skin, without salt (1 small)

Calories: 54, Fat: 0.1g, Carbs: 12g, Sugar: 3.9g, Protein: 1.2g

Snack

Calories: 200, Fat: 6g, Carbs: 15g, Sugar: 2g, Protein: 22g

Syntha Protein Drink (8 ounces)

Calories: 200, Fat: 6g, Carbs: 15g, Sugar: 2g, Protein: 22g
 

Summary

Water:	0 glasses consumed
Total Calories:	771 Calories
Carbohydrate:	222 Calories	29% of total Calories
Fat:	232 Calories	30% of total Calories
Protein:	317 Calories	41% of total Calories
Alcohol:	0 Calories	0% of total Calories

Exercise Log

 

Treadmill

Time: 1h, Exercise Calories Burned: 236Cal, Distance: 3 mi

Take care,
Kathy

I agree, I think that getting away from the logging the last few years was part of my issue.  So I am doing it almost every day and if I don't have time to do it I go back and do it the next day, the good, the bad, the ugly !  So today is another great day here is my short list, the long stuff is in my charting software. 

B - Protein Drink
L - Protein Drink
D - Hmmmmm, probably chicken, haven't looked in the freezer yet.

Excercise walked 3. 1 miles in 50 minutes ! ! ! Yeah  

Planning ahead and logging are the only ways I can stay on track.  My latest insight is that it takes at least the same amount of diligence (I really think it takes even more) to maintain as it did to lose.

Thank you BOTTers for your caring, patience, support and acceptance.  Simply put, I couldn't do it without you all.