Alright so my trainer (only see her once a month) has asked me to keep a food journal - not to go indepth with like... mcaros and calorie counting, but just in general to see what I eat and what nutrients I am getting.
Honestly i think its going to help me eat more.
So I want to put more thought into what I eat since I know its hard for me to eat a lot.
Jazz sent me this video that helps identify areas where I am not getting enough nutrients:
https://www.youtube.com/watch?v=UqLuyop6Xtc&ab_channel=Dr.EricBergDC
So it looks like I need:
- zinc - possibly
- Vitamin D - I have so many symptoms lol... I'm supposed to take prescription strength vitamins.
- Calcium - especially at night
- Vitamin C - leafy greens
- Vitamin A /Retinol - (causes night blindness!!!)
Things to add to diet:
- Nutritional Yeast? (helps with the B vitamins - which can help with mood, overthinking, & anxiety)
- Liver/egg yolk (Vitamin A)
- Fatty Fish - Salmon, tuna, sardines
- Vitamin D fortified Cereal (CHERIOS <3 or OJ)
- Mushrooms
- Leafy Greens (Kale & Spinach for salads as opposed to lettuce)
- eggs. (Custards are good - made with the yolks and not the whites)
- Oranges
- Cantaloupe, mango, and apricots are good sources of vitamin A. Orange and yellow fruits are also a good source of beta-carotene, an antioxidant that the body can convert into vitamin A
So What I'm seeing...is
- I need to get some fortified OJ and have at least once glass a day, especially at night.
- Get a kale salad mix every grocery trip (bi weekly)
- eat more eggs (boiled, grits, quiches)
- start buying cantaloupe/mango with each grocery trip (bi weekly)
- Move to cheerios for my cereal.
I might also switch to heavy cream instead of buying milk. It will be more expensive but a whole LOT less waste, and a whole lot more nutrients.
So now I will biweekly buy:
- Heavy Cream
- dozen eggs (any from the previous dozen will be boiled for snacks)
- Fruit (pick 2): Cantaloupe, Mango, honey dew, strawberry, blueberry
- Kale salad mix
- Frozen spinach
- Frozen veggies (as needed)
- at least 1 bag mushrooms maybe 2
- Premade beef roast
- Enriched OJ (which I will take with my meds every night)
- Rye bread for sandwhiches?
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Meal Ideas because I am so bad at it I might start rolling a D20 die
Easy Meals/Crock pot night before:
- Ramen (add mushrooms and an egg)
- Grits and eggs
- Shrimp and grits
- eggs salad sandwhiches/add potatoes and just eat it.
- Seafood boil
- Salad (with grilled or microwaved salmon or chicken or shrimp)
- Cereal (with heavy cream)
- Premade Beef Roast with rice & (microwaved) veggies
- Poke Bowl (go out and buy it or just cook the shrimp, add the fruit & kale)
- Sushi (buy it)
- Chx nuggets with slaw & mac and cheese
- Gnocchi + additives (spinach or kale & msuhrooms)
- Chicken pot pie
- Clam chowder (from a can)
- Crock pot: Broccoli/Green bean casserole + chicken or turkey; can also be made easy with cream of mushroom soup and frozen veggies
- Crock pot: Beef Stew
- Crock pot: Tascan Pasta
- Crock pot: Simple Coq au vin
- Crock pot: Curry & Rice- lentil or chicken
- Crock pot: Chili (turkey, chorizo, etc)
- Crock pot: Spaghetti
A little more effort :
- Quiche - add ham, spinach, mushrooms, peppers, onions, etc - Mom recipe
- Liver and onion sandwhich
- Dirty Rice (liver, giblets, turkey)
- Garlic Parmesan pasta - add chx or Greek Halibut especially - Mom Recipe
- sub pasta for cous cous
- Cream Cheese Tuna/Salmon/Chicken pasta (with spinach, tomato, mushroom, etc)
- Taco Bowl (shredded beef - crock pot recipe)
- Shrimp etouffee
- Cauldron of joys/pork belly cubes- rillons- D&D recipe
- Zombean attack/Black Bean Antojitos
- Garlic-Studded Pork (chopp or tenderloin) - D&D recipes
- Meat Pie - D&D recipe or Mom recipe
- Corn Soup/Maukshew (add okra)
- Shrimp Saganaki - Mom Recipe
- Honey Ginger Shrimp - Mom Recipe
- Cajun Shrimp Pasta
- Brisket (many meals & freeze) - Mom Recipe
- Meatloaf
- Roasted Acorn Squash + topping (Quinoa, shredded chicken, etc)
- Japanese green beans
- Asian Glazed Salmon in Foil - added to Mom recipe book
In general my next grocery list:
Walmart:
- heavy cream
- kale salad
- corn on the cob
- Gnocchi
- White wine single servings
- clam chowder (can)
- Mango fruit cups?
- Mandarin orange fruit cups
- Premade curry sauce packets
- honey pot bath bombs (ph balance)
- shredder and can opener :(
- Quinoa
- Enriched OJ
Wait until it is absolutely dire - then make a sams order.
- 2 imitation crab meats (poke bowls and seafood boils)
- box of chicken pot pies --> could also buy cleaner and get from festival?
- 2 boxes of wet cat food
- Salmon fillets
- Tialpia (instead of halibut)
- 1 cooked shrimp
- 1 uncooked shrimp
- 1 thing of happy worm vitamin gummies
- Chicken nuggets
- Enriched OJ? Sale on bulk?
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