<p>I usually end up with about 30% carb. I disagree with whatever it is they suggest as appropriate. I always have more protein and I don’t think I should be eating less protein.</p>
<p>I think you have to experiment with your P/F/C ratio to figure out what works for you. I agree that keeping the carb calories under 30% is a good starting point.</p>
<p>Shhhh… Do not tell anyone: I’m baking a breakfast coffee cake, 230 calories per serving.</p>
<p>So this was my info on Myplate today. Am I understanding it correctly that I ate about half of the suggested carbs today?</p>
<p>Daily Intake Totals</p>
<p>Cals1048Fat48 gCholesterol55 mgSodium1163 mgCarbs87 gFiber13 gProtein25 gSugars26 g
Your Recommended Daily Allowance based on a 2,000 calorie diet scaled to your calorie goal. Set Custom Nutrient Goals
126741 g190 mg1520 mg190 g16 g32 g
Percent of your Recommended Daily Allowance based on a 2,000 calorie diet scaled to your calorie goal
83% 117% 29% 76% 46% 82% 79%</p>
<pre><code> The 46% was today’s Carbs
</code></pre>
<p>I put fish on a bed of kale today for dinner. I’d eat kale again, but H didn’t seem too keen…</p>
<p>I’m not too keen on kale but I love spinach; H is the flip side.
When we have grilled protein over greens we each get our personal preference.</p>
<p>I make the same smoothie shake that worknprogress makes but I also add a heaping spoonful of peanut butter to it, along with a packet of Splenda to offset the bitterness of the unsweetened cocoa powder. Oh, and I use skim milk since I’m not a soy milk fan.</p>
<p>Whenever I find a banana beginning to go soft, I peel it and wrap it tightly in saran wrap and stick it in the freezer. When I want to make the smoothie, I just unwrap it, break it into several pieces and drop it into the blender with 3-4 ice cubes and the rest of the ingredients. It’s really filling!</p>
<p>EPTR, that’s how I read it.</p>
<p>I don’t know how y’all are getting so few carbs. I guess it’s the difference between y’all eating eggs and me eating oatmeal for breakfast? I’ve plotted out today’s meals and snacks (oatmeal/strawberries/salad with chicken/4 oz chicken, veggies and 1/2 cup brown rice for dinner) and am at over 50% carbs (as a proportion of my diet). AND YET, this is only 54% of my RDA for carbs.</p>
<p>All this smoothie talk is making me want to make one. I haven’t made one all year. Once I figure out the calories for my recipe I’ll post.</p>
<p>Gonna have to try the banana in the smoothie - have a few ripe bananas at home. Am I correct in remembering that bananas do have a high carb count? (not that bananas are evil, but just sayin…)</p>
<p>I too am going to be watching my carb count in MyPlate - yesterday I believe I was right about where EPTR was - around 45%. </p>
<p>What is hard for me to get used to is the fat %. How can it be healthy to have 30% of calories coming from fat??? It seems to work ok though.</p>
<p>^^^Right, and how do you get to 30% fat? I don’t think I’ve hit that yet since doing MyPlate.</p>
<p>YDS I have oatmeal and 2.5 glasses of wine every Friday. I don’t think I’ve ever gone over 35% carbs even so. I hardly ever eat bread outside breakfast, and rarely eat potatoes or pasta. My fat is 40% or more most days. I don’t eat a lot of fat, but there are a lot of calories in a TB of butter or olive oil. Most of my fat comes from meat, eggs and salad dressing, but yesterday I got a good chunk from a protein/granola bar. Even 1% milk in my coffee makes a contribution to the fat load.</p>
<p>So I’m still confused. Numbers are not my thing! When you say to stay under 30% carbs do you mean 30% of you total calorie intake? If my plate has a certain number of carbs as being 100% of their allotment of carbs for my day, are you saying that i should stay under 50% of that?</p>
<p>Sorry, once numbers get introduced, I need remediation.</p>
<p>Look at the pie chart on the right. People are saying the blue carbs should be at 30% as a proportion of your calorie intake.</p>
<p>Oh! Didn’t see the pie chart!</p>
<p>For me, I have to get used to the pie chart that of the three categories - fat, protein, carbs - in my mind, two of them are BAD - the carbs and fat! But obviously I’m not going to be eating pure protein (yuck) and I am learning to think that fat is ok - just depends if the fat is more of a natural fat (olive oil) or not so natural (junk food).</p>
<p>My protein/carb/fat breakdown is, at best, 20/50/30. I have trouble getting below 50% for carbs, and I have trouble getting as much as 20% protein. I have greatly reduced carbs in general, and almost completely eliminated “bad” carbs - sugar, white flour, etc. This is working for me now, but I expect that at some point I will want to go lower in carbs. The good thing about MyPlate is that it shows you exactly where your carbs are coming from, so if you want to reduce them, you can see how to do it.</p>
<p>About broccolini - in my opinion, it has a milder flavor than broccoli. DH won’t touch broccoli, but he will eat broccolini. It’s the opposite for S2. I’m not crazy about broccoli but could eat broccolini every day. I either steam it or roast it with garlic and olive oil. Either way, I like to have leftovers for lunch the next day, with some feta cheese crumbled on top, and reheated in the microwave. The feta melts a bit and it’s wonderful. This is a good way to have almost any vegetable for leftovers. It’s especially good with roasted peppers/mushrooms/onions.</p>
<p>At the moment, I’m at 54.82% fat, 13.2% carbs and 31.98% protein. I’m going to eat a banana in about an hour though which will pump the carbs up.</p>
<p>So far I’ve had 6 Trader Joes Turkey Meatballs, 1/2 cup raw almonds and 1 can Brunswick Kippered Snacks (herring). Fiber so far is 12 grams (1/2 RDA) and sugars at 3 g. A can of soda is typically 70 grams of sugar in comparison. Cholesterol and sodium are not a problem. Mid-afternoon snack will be 2.5 servings of Okra and that will get me to about 850 calories before dinner.</p>
<p>On Kale, my wife cooks it with some very light sauce with a few slivered almonds turning something that is otherwise flavorless into something that I like quite a bit.</p>
<p>Tip: Use or buy a small grill basket. ANYTIME you put meat on the grill, open your veggie bin in the refrig, choose some veggies - toss in a little olive oil and salt/pepper if you like and throw in basket next to the meat - very little calories, but filling and yummy! </p>
<p>I have been buying the baby peppers and throw a few of those on the grill (or in the oven) at many meals - I’m addicted to these things!</p>
<p>If you ask on the “other” thread, people will chime in with their ideas on protein/carb/fat proportions. The prevailing wisdom is that the breakdown recommended by MyPlate is way too high in carbs. People there are keeping to different levels of carbs, but well below the MyPlate recommendations (60%, I think).</p>
<p>In case anyone is interested in starting a core exercise program, I found a great website with clear instructions for 3 basic starter exercises by following links from a link that idad posted on the other thread. </p>
<p>[Sciatica</a> and low back pain exercise videos-Evidence based sciatica, low back pain, and disc herniation exercises for chronic pain relief. - Videos of exercises for sciatica, low back pain relief.](<a href=“http://fixyourownback.com/Videos-of-exercises-for-sciatica,-low-back-pain-relief.html]Sciatica”>http://fixyourownback.com/Videos-of-exercises-for-sciatica,-low-back-pain-relief.html)</p>
<p>I’ve also ordered the book that is recommended by people on the other thread. I’m worried that I won’t be able to do much from the book, because my upper body strength is minimal, without hurting my shoulders, so I’m planning to get started with the 3 exercises from the website.</p>
<p>Core exercises are excellent for your lower back. I suffered for about three years with low back pain. It was horrible. One day it occurred to me that it had been a really long time since we replaced our mattress. Sure enough, we did that and the next day my low back pain was gone. I am a stomach sleeper and, if your mattress sags even a little, gravity pulls your weight toward your lower back.</p>
<p>I feel like a new woman now that I have a new firmer mattress.</p>