JanieSaisQuoi's Journal, 03 January 2024

Wednesday weigh-in: ⬇️❣️ Friday I saw my doctor for my semi-yearly checkup. My blood pressure was 160/90! I have always had "white coat syndrome" but never that bad. I have to track my blood pressure on a sheet every day and go back on January 17 with my gauge so they can check it. He told me to go on the DASH diet (Dietary Approaches to Stop Hypertension). This is totally different from the WOE I have been doing for several years now (Paleo with 18/6 IF). I have been trying to watch my sodium intake anyway so that part isn't so different but changing my total fat and saturated fat will be harder. I have avoided grains, dairy, and legumes for quite a while so transitioning to 5-6 servings of whole grains and 2-3 servings of non-fat or low-fat dairy daily, and nuts, seeds and legumes 3-4 times a week will be challenging! I have been trying to eat more protein, too, so now it's 3-4 oz a day. My macros have changed completely! It will take me a while to slowly eat the red meat I have in my freezer. I am having some difficulty incorporating so many carbs, too. This may take a while and my normal grocery list looks so much different now.😒

185.0 lb Lost so far: 18.0 lb.    Still to go: 40.0 lb.    Diet followed reasonably well.

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1232 kcal

Fat: 51.75g | Prot: 107.75g | Carb: 86.96g.   Breakfast: Purely Elizabeth Vanilla Almond Butter Granola, Driscoll's Raspberries, Black Tea. Lunch: Nature's Touch Frozen Wild Blueberries, Orgain collagen peptides + probiotics unflavored, Now Foods Egg White Protein Powder, Kirkland Signature Organic Hemp Hearts, Sencha Naturals Organic Matcha, Viva Naturals Organic Psyllium Husk Powder, Kirkland Signature Unsweetened Almond Milk, Earthbound Farm Organic Baby Spinach. Dinner: Culver's Grilled Chicken Sandwich, Culver's Swiss Cheese. more...