First off, isn’t my type 1 sister, Ana’s art work (above) fantastic? Will you Like her Facebook Art page pretty please? Thank you!
It’s also Fabulous Friday and part of what I try to promote is that we treat ourselves right and that includes eating for our health. That doesn’t mean you have to eat like me. My point is it’s never a bad idea to assess what we eat and make improvements here and there.
A reader suggested I share my typical carb count for the day and some sample meals. I thought it was a great idea so:
(Keep in mind each line is one meal, I don’t eat all of this at once, they’re different options ;)
-One fried egg
-Slice of ezekial sprouted whole grain bread with almond butter or low fat cream cheese.
-Omelet that includes spinach, tomato, and any other vegetable lurking in the fridge.
-One whole grain pancake made with a lot of low fat cottage cheese, shredded apple, and blueberries so that the grain content is low. The kids love these.
-Some fruit (usually berries, and lately, the frozen organic ones)
-Low fat cheese
-Raw vegetables with hummus
-Flat crisp bread with goat cheese
-Avocado slices with salt
-Handful of almonds
-Salad with vegetables such as onion, celery, spinach, radish, purple cabbage, broccoli and some chicken or fish or tuna topped with salt, pepper, extra virgin olive oil, and vinegar.
-Ezekial whole grain bread with almond butter and a side salad
-Lettuce wrap filled with sprouts, black beans, boiled egg, and broccoli (sounds crazy but it’s so good!)
-Tortilla (the low carb ones are pretty good) wrap with vegetables like cucumber, carrots, asparagus with some chicken or fish.
-Very small amount of brown rice, brown pasta, quinoa, or legumes with loads of vegetables (I only have this on days I work out a lot)
-Turkey burger (no bun) with a side of peas and pearl onions
-Chocolate (usually 70% cacao and up)
-Fruit (my favorite fruit dessert is some frozen mango or papaya with lime)
-Sweet potato cubes with a little butter
-Occasional beer/wine/liquor (I steer clear of fruity cocktails because the sugar load is so high)
-Tea (I love Tulsi, Peppermint, and Chamomile-though I’m allergic to Chamomile so I no longer drink it)
-Almond milk (unsweetened)
-Water with lemon or lime squeezed in
-Teeccino Herbal Coffee (Because I can’t handle much caffeine) with a little cream (I like Horizon half and half organic creamer in Hazelnut or Vanilla, only 2 grams of sugar per serving)
-The occasional Diet Coke
By the end of the day I’ve typically had about 50-75 carbs. I choose what to eat based on how hungry I am. For me, hunger is best treated with some carbs so I leave those meals on the list involving a little grains for those days when I have a larger appetite. There are days when I’m not very hungry and on those days, I just enjoy blood sugar heaven. My focus is to go by what my body is telling me. Once a month I’ll splurge and have up to about 200 carbs in a day, usually in the form of some Ben and Jerry’s. And yes, my body tells me to do that, sometimes :)
In general, I find I can add a little bit of carbs as long as they’re not processed and still do ok, like fruit or vegetable carbs. Those tend to match up with the insulin and cancel each other out. Whereas the complex carbs are what give me a headache with their long life span. Processed food carbs are the worst because they increase my insulin resistance for the entire day and totally make me gain weight in the long run. I really limit those if I want to stay sane :)
Well this is me just sharing some thoughts that have been long brewing. Thanks for reading. And if you have thoughts, please, I’m all ears. Also, I could use food suggestions, I love changing things up!
Have a great weekend!