MyFitnessPal – Food Diary

April 30, 2025June 24, 2025 bgibson135

Planning for and tracking my meals and food intake is made much easier using the online MyFitnessPal Food Diary. You can add individual items by meal: breakfast/lunch/dinner/snacks. You can search for the items, many are already in the database, or you can add an item or create a recipe, by adding individual ingredients and then saving as a Recipe or Meal. Depending upon how you set these up, you can also remove an item or ingredient.

So I’ve just added a specific breakfast meal and labeled it as “BK – Egg Salad / Bacon / Avocado / Bread.” Now the bread might be toasted, and depending upon whether I’m using the Ezekiel 4.9, Aldi’s ‘Knock Your Sprouts Off’ or the Publix Sourdough bread, there may be slight variations in calorie count. My current favorite of these three is “Knock Your Sprouts Off” sprouted bread from Aldi’s.

The “BK – Egg Salad / Bacon / Avocado / Bread” breakfast, after removing the half avocado and adding hot tea.

I can add the above breakfast meal, and then take off the bacon or the avocado if I choose not to have that on the specific meal. I’ve also just added “BK – Coffee,” and “BK – Hot Tea” items with their additions: half-n-half and/or Agave Nectar, Coconut Palm Sugar. I normally also add Splenda and Stevia. Maybe it’s sweetness overkill, but no individual artificial sweetener seems to provide the deep sweet flavor profile of sugar. *I’ve just renamed (had to copy first, and then save under new name, and then delete old meal) the breakfast meals starting with “BK – “. This causes all the breakfast meals & items to group together.

I do like bacon with the egg salad, but I’ve also come to like just mashing up half an avocado and not having any bacon. I now have an easy way to toast my bread and most of the egg salad fits on the two half slices of bread. I might also add a few halved grape tomatoes (yellow or red).

I make my egg salad from two hard boiled eggs (9 minutes), and mash them up with a little Dukes Mayo and Kerry Gold Grass Fed Butter, celery seeds, garlic powder, Dulse, cayenne powder, salt & some ground Long Pepper. *I had this breakfast this morning, but switched out the grape tomatoes for bacon.

I’ve really enjoyed using the Recipe creator in MyFitnessPal because I can enter a list of ingredients and then change the amount of each ingredients used in the recipe. It will also allow you to determine serving size.

The Ezekiel 4:9 bread comes frozen and that may be one reason why I like it a little less. I actually think the Knock Your Sprouts Off bread has a better flavor. But, the fresh baked sourdough bread from Publix has it’s merits also.

Recall that I love bread, but I also have to limit the type and amount of bread that I eat because of my Type 2 diabetes. Sourdough and sprouted breads are supposed to be more “diabetic friendly.”

A few days ago, I took out half the frozen loaf of Ezekiel 4:9 bread and let it thaw. I then put it in the refrigerator. I’ve enjoyed eating it as toast with egg salad, with peanut butter & a little Agave Nectar, and even as a simple sandwich with Neuske’s Smoked Liver Pate.

[06/24/25];

I will now freeze some of my bread, and refrigerate some. This was something I didn’t like to do, but now am okay with it. I’m eating more bread lately after many months of eating only about 1 slice of sprouted grain bread (“Knock Your Sprouts Off” Aldi’s).

Before the sprouted grain bread, I was eating mostly Sourdough Bread from the Publix bakery. I haven’t bought the Publix bread in a while opting to buy the Aldi’s “Knock Your Sprouts Off.” But now I have about 2/3rds of a loaf of seeded rye bread that I bought so that I could have a couple of slices for my homemade Pastrami Reubens. And just recently I saw a loaf of Sourdough bread at Aldi’s which I bought and have eaten about half of it so far, instead of the sprouted grain bread. And surprisingly for me, my blood sugar hasn’t been affected negatively by switching to the Sourdough.

[end]

Sourdough English Muffin – Publix

January 5, 2025March 30, 2025 bgibson135

I was in Publix and was about to buy some dark, whole grain bread, and while at the counter, I noticed a package of Sourdough English Muffins. I quickly checked online asking, “Is sourdough diabetic friendly.” The answer came back, “Yes.” So, I took half a loaf of the dark, whole grain bread, and a package of 4 (I think.) sourdough English Muffins and headed to the checkout.

I fixed a homemade Egg McMuffin yesterday using one of the sourdough muffins and it was okay, but I didn’t toast the bread. I may have put the muffins in the microwave and melted the cheese slightly, but the sandwich was “lacking.” But I made a mental note that I should toast the bread in the oven.

I made another Egg McMuffin, at home this morning, and this time I toasted the Sourdough English Muffin in the oven first. I used the copper colored wire rack that Mary Ann had given me some time ago. After I got a little char on the bread, I added a slice, on each half of the muffin, of Wegman’s White American Cheese and let it melt a little while I was cooking the egg in the microwave. It takes about a minute and a half to get the egg just right. One minute and there might still be a little runniness, and add another 30 seconds and the egg is cooked, but not dry.

Somewhere late in the process, I put a slice of the fresh ham, that I had bought at HT (across town), in the microwave but because it started popping, I stopped the heating at only about 30 seconds. I rarely buy “fresh” ham and I did check the package before I bought this to see how much sugar was included and it said only 1% which I thought was very good. I didn’t think to check the salt content. This ham was already cooked and sliced just a little thicker than sandwich thickness. *I thought of using two slices, but then decided not to, and one slice was enough for this breakfast sandwich.

So, the sandwich was: top of sourdough English muffin, slice of White American cheese, slice of fresh ham, microwaved egg, slice of White American cheese and the bottom of the sourdough English muffin. I think I had some garlic powder, Dulse, and S&P on the egg, and a little olive oil, in the egg, and on the bottom of the microwave onion cooker.

This toasted egg, ham & cheese sandwich was delicious. It “hit the spot,” and I would definitely want to have this again.

The fresh ham I bought was a pretty good sized chunk of meat so I divided it up and froze two chunks in the freezer and had a small amount in a sandwich bag in the fridge. I already know that the dark, wheat bread I bought, even though I only bought a half loaf, is too much for me to finish before it goes bad. I still had a little of the French Baguette (LaFarm Bakery, but purchased at Whole Foods) left in a plastic bag but noticed it had become moldy so I threw it out. The Sourdough English Muffins are in the fridge. *And, I’ve just decided to half the half loaf of wheat bread and put half in the fridge also.

*I see that online this 1.5 lbs. (24 oz.) ham is only $3.99. This seems like an excellent price to me. You could get six 4 oz. servings from this ham. *When I couldn’t get the Hatfield ham at HT I went looking elsewhere. I think I paid about $11 for the same sized package of ham (not Hatfield), but then I realized that the $3.99 price I quoted was probably NOT for the whole ham, but was a per pound amount. **And, I just checked and now HT is showing the 1.5 lbs. ham for $7.99 and that appears to be the total cost. It doesn’t say “per pound.” ***I liked the flavor and texture of the Hatfield ham better that what I bought at Walmart.

[NOTE 02/14/25]: Surprise, surprise! I was shopping in LIDL today and while looking across the meat section I saw that they sold Hatfield Ham. I saw what I wanted, and bought it. I want to see if the ham makes the difference when I am making my “Bill McMuffin.” [end NOTE]

While in the new HT, I also checked the availability and price of the Plain Greek Gods Yogurt (see above – 01/04/25). *And because HT has been out of the Plain Greek Gods Yogurt a couple of times, I went looking for another vendor. Sprouts has the Plain for about 20 cents more, but they have it.

I just had some of the plain Greek Gods Yogurt with some blackberry puree that I made. I added a few walnuts to this and it was even better.

Something I started yesterday was taking a small “shot” of red wine vinegar, turmeric, fenugreek powder, Splenda sweetener and a little water if needed, to thin this drink out. I’ve read before and in the “Magic Foods” book I’m currently reading, that vinegar can help regulate blood sugar. Feungreek may also have this sugar regulating control, and I don’t recall why advantages turmeric has, but I think the term is “Golden Milk,” when you mix a little turmeric powder with milk. When I add a little sweetener to that it reminds me of egg nog. Not exactly, but “on the road to.”

It seems that the mixture of vinegar, turmeric and fenugreek causes the mixture to coagulate. Maybe the fenugreek does this because I haven’t noticed that result when adding just turmeric to milk.

*I was “talking” with an AI, ChatGpt the other day about this drink and “out of the blue” it asked me if I had to shake up the jar when I took it out of the fridge. I didn’t prod it for this observation. From it’s vast databank, it knew that Turmeric did not mix with vinegar or water, and would settle in the bottom of that kind of mix. Sort of like when Gemini realized that I was setting up my 2001: A Space Odyssey HAL 9000 scenario. The can be sharp, and they can be an “Idiot Savant.”

A Breakfast

February 8, 2024February 9, 2024 bgibson135

This is a satisfying breakfast that is easy to prepare. Use a small skillet on the stove-top and put some bacon grease & some other oil (grapeseed, olive, avocado) in the pan. Slice the casing and remove it from the mush and press the mush down onto the skillet. If desired, slice some onion and put it in the pan with the liver mush. Depending upon how hot the pan is, the mush may begin to form a fine burnt (not to taste) skin that sticks to the skillet but can be scraped up. *Freddy’s hamburgers have a similar skin around the edge of their burgers.

Paint some oil on the surfaces of a waffle iron, and put a couple of slices of polenta on the hot iron surface and close the lid, and press it down and leave it to heat through. **Without the oil, the polenta may stick to some of the waffle iron surface when you try to remove them.

Prepare an egg (maybe two) in a bowl, with S&P, and various spices (marjoram, celery seed, dulse, garlic powder). Put a little oil & water in the egg mixture and beat with a spoon. Put a little oil in the microwave onion cooker, to keep the egg from sticking to the bottom of the plastic container. Cook the egg for perhaps 30 seconds and then add shredded cheese(s), and then finish cooking the egg. A minute or a minute & a half is usually sufficient to melt the cheese and cook the egg thoroughly.

When the egg is cooked, you can just flip the container upside down and slap it on a plate. The oils should cause the egg to release without a problem. ***Without the oil, some of the egg may stick to the bottom of the plastic egg cooker. You now have a perfectly formed & cooked egg, in a round flat shape that you could also put on an English muffin. Add some sliced deli ham and you have an Egg McGibson.

Without an English muffin, open the waffle iron and using a fork, remove the two polenta waffle cakes to your plate. ****You choose whether you want polenta or other bread with this breakfast.

Scrape the liver pudding & onion from the pan making sure to get the burnt bits stuck to the bottom of the skillet.

Add some small grape tomatoes. Slicing the tomatoes will allow you to add salt to the halves/quarters.

[NOTE 02/08/24]: I’ve mentioned cooking this breakfast elsewhere but I’m not sure I’ve ever stated the brand of “liver pudding”. This is “Pender’s Pudding” and I originally bought some at Pate’s Farmers Market (across town, in Fayetteville). But, I have since realized that there are other grocers that sell this. I think I bought some in the Carlie C’s and here is the simple process I used to figure it out.

Note that the file name of the image of the Pender’s Pudding was showing as January 22, 2024 at 11:12 am. I went to my Google Timeline and pulled up that date. Timeline wasn’t sure of where I was visiting at that specific time, but the outlined path made it clear, to me, that I was in the Carlie C’s IGA at that shopping center. *Not sure if I just saw it there, or actually bought it there, but I know the last time I bought it, I didn’t drive across town to Pate’s.

You may also notice that the Pender’s Pudding is vacuum packed, but once the seal is broken you don’t have an endless shelf life in your refrigerator. I know from experience that some has gone bad and had to be thrown out, or almost gone bad (beginning to get a slimy texture to the casing). So, this last time, after I sliced the plastic package open, I cut a slice of liver pudding for breakfast, but I cut the remaining into breakfast portions and put each in an individual re-sealable sandwich wrapper and put these in my freezer. I figure I can take one out a day or so in advance to thaw and hopefully won’t waste the rest.

The problem with this or any meat is that you don’t want to eat it every morning until it is all gone. And, when you rotate through waffles & bacon, oatmeal, eggs & bacon, fried apples & bacon, etc., you might not finish off the liver pudding before almost three weeks (too long, unless you freeze some of it). I do eat a lot of bacon, but it is packaged in 12 oz. sealed packages, and when I open one of these, I slice the bacon in half and then put all of it in a plastic container for my fridge. *I use the re-usable plastic containers that I have bought deli meats from Hillshire Farms in. They have clear plastic bottoms and a red see-through top. The Hillshire Farms advertising is meant to be easily removed from the red plastic top. It is a flat cardboard sheet that is attached to the red plastic top by a few daps of sticky glue. Just pull off the cardboard sheet, and roll the glue up into a ball & throw away. Depending upon where & how much you pay for the Hillshire Farms Deli Meat, it may or may not be cost effective to get these re-usable plastic tubs.

***I haven’t bought deli meat (honey turkey, honey ham, black forest ham, pastrami, corned beef) in quite a while. Actually since I started paying attention to my weight & Bgl, I realized that I didn’t need a deli meat sliced, to go on a bunch of bread. Now, I might buy some pastrami with the intention of making my Pastrami Rachels at home, but this would be an intentional act, knowing I was going to use more bread, buttered & toasted with melted Swiss cheese than usual. A “splurge” eating event. As might be going up to Greensboro to “Sticks n Stones” for their Margarita Pizza (jalapenos extra). Or perhaps going across town to Pharaoh’s Legacy to have their Lamb Gyro, with a Greek Salad. And this reminds me that I haven’t been up to Maguro’s for their lunch special (all the rice, I like but don’t need) in quite a while. At one time I was going weekly up to Southern Pines to eat at Maguro’s.

Also, the one “fast food” place that I had continued, Post-COVID to visit, Taco Bell, I haven’t been to in maybe a month now. I ate there every week, buying a Beef Burrito Supreme, a Bean Burrito & a Crunchy Taco, but sometimes leaving either the bean burrito or the crunchy taco out. I think the last time I stopped at Taco Bell, I only bought one item and don’t recall if it was the Burrito Supreme or the Crunchy Taco. You see, I can and do make/choose other items at home to go with this Mexican Meal. Homemade salsa, with roasted poblano & jalapeno peppers, some cumin & cayenne & Agave Nectar. Some chopped sweet onion, or maybe an avocado cut up. And some sour cream.

I’ve got an opened bag (probably gone stale by now) of Tortilla Chips on my dining table that may have been there a couple of months. I ate a few with some homemade salsa, and then they just haven’t fit into my current eating pattern since. You have a certain amount of calories in a day, but you also have to get all the nutritional value in that same day, so you can’t eat a whole bag of Tortilla Chips and then eat all the other stuff you need nutritionally for that day. **I tried 1 tortilla chip tonight, and they were still crisp & edible.

My Fitness Pal has helped me schedule and plan ahead the foods/meals that I am going to eat. The total calorie intake might not be exact for a certain day, but with a certain margin of error, they are close enough. So, I am eating with two main goals in mind. #1 is to keep my Blood Glucose Level down, and the 2nd is to cut calories to bring my weight down. I know that my Bgl will become more maintainable as my weight decreases.

I haven’t been able to decrease my weight (after having lost a little more than 10 lbs. in couple months period) below 250 lbs. and today was 252.6. I’ve also had a problem with keeping my Bgl down because I wasn’t able to get my Trulicity refilled when needed and eventually switched (maybe just for 30 days) to Rybelsus. But during those couple of weeks what had been averaging around 135 resting Bgl, had kicked back up above 150 Bgl. I’m still not happy with it, and after reading some of the side effects of Rybelsus, I want to return to Trulicity, if possible.

[end NOTE]

I’ve said there are two versions of the Sesmark Rice Thin Crackers and one of the packages is about twice the size of the other, and for about the same price. I know I can get the single channel package at Harris Teeter, where I first bought them. I don’t recall the other store where I bought the four (or 3) channel package, but will be looking because I didn’t notice too much difference between the two crackers.