This Week In My Home: Summer Time and The Living Is Easy
Time to plan another week of menus. The week just past was awesome, hard, fun, and naturally tiring but it was just that, a natural tired. I think I'm getting my feet under me once more. I even spent the morning contemplating a Monday morning routine for tomorrow. I'm pretty sure I'm going to do a thorough wipe down of the kitchen this afternoon. No fears, I'm not pushing myself too hard yet but I am feeling restless and a bit more energetic. I've taken care to limit myself to a load of laundry, fresh bed linens and emptying the dishwasher today.
I did rather well overall with meal plans last week but at least one day I seemed to be 'off' somehow, either with carb or fat counts, not sure which. I'm giving myself leeway to make mistakes and figure things out. I have a goal starting this week: figure out just what carb count works best for me on a per meal basis. The nutritionist told me to never go below 130 grams per day. The dietitians recommended 60 grams per meal for an 1800 calorie a day meal plan. There's a balance point in there somewhere that will keep my sugar at a normal level and I mean to find it.
I'll share all about this past week in an Iced Tea Chat post later.
I did have a few questions from a few of you about what I eat for breakfast. I've pinned several ideas on this board on Pinterest along with other healthy tips about diabetes management. If it seems a few recipes on that board are not diabetes friendly, rest assured it's there because I felt I could alter the recipe, but most are from one diabetic friendly site or another.
Now on to my meal plans...and just for fun, I'll share all three meals for the next seven days. It will help me and perhaps help you, too. I will include a snack or two here and there but find overall I'm quite satisfied to eat the three meals a day. I usually only eat a snack at night IF my blood sugar numbers are below 115. If it's higher than that I tend to skip it. Check out that Hearty Healthy Soul board linked above though...there are plenty of snack ideas on there as well.
Spanish Egg Plate, V-8, coffee with milk
I fried an egg (used the same pan I cooked John's breakfast in but didn't add any oil, just residue from previous cooking), warmed a small tortilla (10gms carbs), 1/2 ounce low fat sharp cheddar cheese cut into thin slices, 1/4 avocado, 2 tbsp. salsa and 1 tsp non-fat yogurt, fresh cilantro. I piled all the ingredients on top of the tortilla. You could roll for a burrito or brown the tortilla and make it more tostado like.
Hot Wings, Carrot and Celery Sticks, Oven Baked 'Fries', Blue Cheese dip, Diet Ginger ale with lemon wedge
I made sure to buy the wings that are NOT breaded (decreased carbs) but let's be real. These are high in fat and therefore I tried to be careful with portion control. I think I'm going to buy wings and make my own at home for future meals. I made sure to keep my potatoes portion controlled. Just three fingerling potatoes made 1/2 cup of potato wedges. I mixed 1 tbsp blue cheese dressing with 1 tbsp of nonfat yogurt, a trick one of you shared with me and it's worked beautifully to reduce carbs. I have to be careful with the dressing measurement as it's another higher fat food.
Chef's Salad, Whole Wheat Crackers, Low Carb Dressing, Milk, Plum
We bought a bag of salad for John's work lunch and forgot all about it. I'll use some of that tonight with about 1 ounce of slivered low fat turkey luncheon meat, an ounce of cheese and one boiled egg along with tomato, carrots, peppers to make my salad for supper. I have a low fat/low carb dressing in the fridge and will have fruit and milk to complete the meal.
Vegetable Omelet, Hash Brown Potatoes (for John, none for me), Milk and Toast
Beef and Vegetable Shish Kebab, Salad, Whole Wheat Roll, Peaches and Cream (FF Whipped)
Note that both breakfast and supper are featuring lots of low carb vegetables today. I will use onions, peppers, squash for the kebabs.
Turkey Wraps, Salted Almonds, Chocolate Milk, Apple Slices
I'll use the last of the turkey luncheon meat, spread a small tortilla with 1tbsp of cream cheese with a little pesto added for flavor, Swiss cheese slice, lettuce leaf and thin sliced tomato.
Banana Bran Muffin, Hard boiled Egg, Milk, Coffee, Cantaloupe
I found the recipe on the box of cereal we just bought and noted it called for skim milk, egg whites and bran flakes. I think this should be no more carbs than a slice of whole wheat toast.
BBQ Chicken, Black Eye Peas, Summer Slaw, Strawberries
Summer Slaw: Just regular cole slaw made with a diced tomato and a bit of green pepper. It's very refreshing in summer when these vegetables are all to had fresh.
BLT Sandwich, Cashews, Sugar Free Pudding
Whole Wheat Waffle, Turkey Sausage, Banana, Milk
May go out: definitely will have salad and perhaps chicken or fish
Vegetable Beef Soup, Crackers with Cream Cheese, Peach
Scrambled Eggs, Banana Bran Muffin, Banana, Milk
Roast Beef with Root Vegetables, Tossed Salad, SF Pudding
Roast Beef Sandwich, Carrot Sticks, V-8, Plum
Peach Smoothie, Peanut Butter on Toast
Southwestern Chicken, Whole Kernel Corn, Green Salad with Avocado
Leftovers, Banana Bites rolled in nuts and mini chocolate chips
I'll watch my carbohydrates on this meal but I'm pretty sure we'll have something in fridge that needs to be used up. I'll limit myself to 1 tbsp of mini chocolate chips for my banana half, which I'll break into three or four 'bites' and roll in chopped nuts and chocolate chips.
Hard Boiled Egg, Toast with orange marmalade, Milk, Berries
1 tsp only of jam and only if my numbers have looked good during week.
Spaghetti with Meat Sauce, Salad and Mock Tiramisu
The Mock Tiramisu will use 1 graham cracker, 1 serving of pudding, 1 tsp of strong instant coffee to saturate the cracker, fat free whipped cream and a dusting of cocoa powder. I'll limit my spaghetti portion to 1/2 cup.
Chicken Salad, Broccoli Soup, Peach
I'll make the salad with apple, chicken, toasted pecans, and substitute NF yogurt for some of the light mayonnaise I would use. I'll serve in lettuce cups. If I find I don't have broccoli in the freezer as I suppose I do, then I may plate with tomatoes and carrots on lettuce leaves.
Around the House
This week I hope to:
Do a Monday routine and a Shabat cleaning
Tag and take at least 10 new items to the booth.
Must go get lab work done.
Sweep porches and clean storm doors, deadhead and water plants.
Possibly go out to lunch with Mama and pick up mid pay period produce/fruits.
Go to the peach shed for peaches.
I'll leave everything else up to energy levels and John's plans.