HCB's Journal, 28 January 2013

The snowplow just came down our street - it is STILL January in Minnesota. It snowed two or three inches yesterday - not much; but today it is that gray, cold, dismal type of day. Oh Joy...

But, I have my delicious coffee and my Happy Light, so all is not lost.

I finally saw the "Idiot Box" inch down. The intermittent fasting (IF) may be helping. The other part is making sure I eat plenty of fiber and keep the protein up.

Increasing fiber tends to increase the carbs, though. As long as I stick with fruits and vegetables for my fiber, it seems OK. I am doing well managing my food plan lately - and eating fewer calories overall.

What fiber is low carb and low fat? Any thoughts?

Still grateful for:

- The people I love who love me back!
- The good health of my loved ones
- My FS Buddies who support and encourage me to continue
- "Butt-kicking" myself to a smaller size today

Diet Calendar Entries for 28 January 2013:
1140 kcal Fat: 31.57g | Prot: 114.16g | Carb: 111.94g.   Breakfast: Coffee (Brewed From Grounds), 2% Fat Milk, water, Pam olive oil cooking spray, Eggland's Best Eggs, Egg White, Babybel light, Mushrooms. Lunch: Fage greek yogurt, Bran Buds, Splenda, Blackberries (Unsweetened, Frozen), water. Dinner: Trader Joe's ground turkey breast, Sweet Potato (Without Salt, Baked In Skin, Cooked), olive oil, spinach, water. Snacks/Other: Low-Glycemic Pumpkin Souffl�, water, Natural Almonds 100 Calorie Pack. more...
2498 kcal Activities & Exercise: Desk Work - 6 hours, Sitting - 8 hours and 30 minutes, Sleeping - 9 hours, Driving - 30 minutes. more...
on diet HCB's own diet  


It is winter, spring, summer, winter, spring, winter, winter, spring, winter here in Missouri! lol From 20's to 70 to 20's again in a mere 5 days! Congrats on the idiot box. As for the fiber, I haven't found anything. Perhaps a fiber supplement? Have a great day! 
28 Jan 13 by member: ctlss
I haven't founf a low carb fiber source yet. Green veggies seem to be the best bet. I do the flax here and there but too much can have the opposite effect soo.... stinks too since I love the Minute Muffins. If you find anything let me know. Ps, cold dreary winter in upstate NY still too lol. Hell it is still January.  
28 Jan 13 by member: thynes
Glad that idiot box smartned up! Derinking water is excellent and good luck with the fiber searech.  
28 Jan 13 by member: pam-u-la
After readin up on lowcarbdiets.about.com's fibercount, flax looks like a great source. They claim a 2g carb / 1.9g fiber ratio. I'll message you the link. 
28 Jan 13 by member: CJT1217
Your weight chart is incredible...you've done a lot in less than a year's time...congratulations to you for all your efforts. 
28 Jan 13 by member: aggie95
One whole cup of cooked, frozen chopped spinach has only 1.95 (net) carbs and 4.8 g fiber. I put it in omelets, sauces & soups. Oh, and it is good for you too - Go ask Popeye.  
28 Jan 13 by member: BuffyBear
Hmmmm - cooked spinach - I actually like it and have not eaten it lately. Thanks Buffy! 
28 Jan 13 by member: HCB
Doing great HCB!!! I'm so proud of you! Remember I had to cut my fiber since I was getting 40 g and for people my age it should have been at 20 g. Who knows for sure - my gut still isn't right. I guess Kale and Collards would be similar to Buffy's spinach.  
28 Jan 13 by member: Neptunebch
Whenever I think of fiber I automatically think of All Bran Fiber cereal. It always made me think of worms. Do they still make that?? The other thing I think of is fruits and veggies, although you have to be careful with fruits because they can tend to be higher carbs. Glad you have your "sunlight" for these dreary days. 
28 Jan 13 by member: skwhite
Take control over that idiotbox, HCB. You CAN DO it. Great job. If you can afford it, Garden of Life Chocolate Cacao protein. I mix with water or PB2. It's good. (My health food store does a two for the price of one thing all year long). They sell it at vitacost.com. Good fiber AND protein, not too many carbs. Can't beat that. Also, chia seeds is good fiber.  
29 Jan 13 by member: Helewis
Oooh, ooh. I have one more. Oatmeal is definitely a wicked good fiber source, but it does have a good amount of carbs which is why it's my fueling choice for training. But on non-training days, I like to make a hot flax seed cereal with 2 tbsp of flaxseed, a tbsp of protein (I like brown rice protein to thicken it up a bit), 3/4 cup of water and a 1/2 tsp of cinnamon or vanilla extract an your sweetener of choice. For me that's about 14g of protein, 7g carbs (5g of fiber, 1g sugar). My training rule of thumb is 5g fiber and 5g protein and less than 8g sugar per every 100kcals. I have a ton of ideas so hit me up if you need more ideas. Like Neptune, I have to cut my fiber at times. Veggies are great fiber but sometimes too many carbs, although spinach is brilliant. 
29 Jan 13 by member: Helewis
WOW - I knew Heather would have a wealth of ideas! THANKS! 
29 Jan 13 by member: HCB
Glad that idiot box finally got a little smarter! Good for you! 
29 Jan 13 by member: Ruhu
Oooh your scale nudge forward... that is great news! Spring is around the corner! Our snow just melted all away in one day. It's 64 degrees at the moment. WILD! 
29 Jan 13 by member: Mom2Boxers
Not warm enough here for me, just yet. Good thing I don't live in Minnesota, I guess. Congrats on the weight, or lack thereof? As for fiber, I know what you mean about the carbs...but at least with fiber, those are supposed to be the good carbs...myself, I take Metamucil for extra...and I still don't get enough every day...might have to try that spinach thing. 
29 Jan 13 by member: Baxie
Spinach is my go to fiber source on low carb. I found that iceberg lettuce seems to help me a lot, too. Not sure if that is scientifically correct but has some circumstantial evidence in my own experience. Glad to hear that the dry spell has been broken on the scale movement. 
30 Jan 13 by member: Eringiffin


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