Diabetic Journal Week 6

Monday February 16th, 2015:
What a weekend!  Hope you all had a great Valentine's Day, I know I did.  Saturday Roger and I headed to his work and he taught me how to torch and weld.  Together we created an art piece for our 10th Anniversary.  It was a really special moment.  We have been really disconnected lately.  I guess that sometimes happens when you have been married a while.  You get into a rut and just take your partner for granted.  We both decided we needed to make more of an effort and it has really changed both of our attitudes and moods.

I am finding it easier and easier to make good choices.  I am also finding that my tastes are changing.  Sunday we went out to breakfast like we always do.  I had steak, eggs, tomato slices and toast.  Then, we headed up to my sister's to see my nephews.  We didn't get to see her but spent about 3 hours with the boys and Josh.  They always make me happier.  My Dad even stopped by.  We don't see each other very much because we live a few hours apart.

After we left there house though, I was so hungry.  Roger wanted Jack In The Box so we stopped.  I got a grilled chicken sandwich with no sauces and without even thinking ordered a large fry and large Iced Tea.  I guess old habits don't ever completely die.  I ended up eating maybe 5 fries.  They just didn't taste the same.  So I ate my sandwich and was satisfied with it.  Before, a single sandwich would have never done that.  That night we went out with some friends for Chinese.  I ordered something called Three Ingredients.  It was scallops, shrimp and chicken with the normal Chinese vegetables.  It was really good.  I could have ate the entire plate but forced myself to stop and take the rest home.

Wednesday February 18th, 2015:
The weather in Washington has been so beautiful.  It seems like Spring is coming early.  Not sure what that means for our Summer but I will take it for now.  I have been doing sitting exercises at my desk this week.  While it may not seem like much, it is a lot more than I was doing.  I found a video series on YouTube called Launchpad from LiveExercise.  I am hoping that while having to sit all day, it will at least get me moving.  I did find a couple parts harder that others.  It at least got my heart beating a little faster and got me breathing.

Thursday February 19th, 2015:
I've talked on this blog before about my Mom's awesome lasagna.  I've also talked about my husband's annoyance when I mess with a good recipe.  Well I have been craving it something fierce so I decided to change it up a little without telling him.  Instead of all ground beef, I mixed 1 lb ground beef and 1 lb ground pork.  I also switched out the regular full fat cream cheese for a low fat onion and chive cream cheese.  It was seriously good.  A serving was 671 calories, 38 grams of fat and 27 carbs.  While it's a little high on fat, it was well worth it.

It sort of feels weird to me to analyze everything I eat.  I used to eat whatever and whenever I wanted.  I have actually proven to myself how much willpower I have.  After eating one piece of lasagna last night, I really wanted more but I forced myself to sit for at least 30 minutes and if I still wanted more then I would have some.  Sure enough, after 30 minutes, I was good.  About 2 hours later I made myself some plain popcorn and had a yogurt.  The popcorn provides some great fiber while the yogurt satisfies my sweet tooth.  I found a 100 calorie Greek yogurt by Yoplait with less that 10 carbs.

Tonight for dinner I made T-Bone steaks with roasted broccoli and baked potatoes.  This was the first time I have had a baked potato in a very long time.  I chose the smallest one in the bag and ate it plain but 2 hours after dinner my blood sugar was 144.  The nutritionist I saw said that a regular blood sugar after eating should be less than 180 but it kind of freaked me out.  I haven't been that high in a while.  I have been consistently between 80 and 120.  How often do others check their blood sugar?  I have been checking once or twice a day.

Sunday February 22nd, 2015:
I am nursing a little hangover this morning but I had such a good time.  We went out with some friends in Elma to sing Karaoke.  It's been a while and I have really missed it.  We had our normal Sunday breakfast routine but I wasn't able to eat much.  Roger just kept giggling at me and saying "I told you so".  Later in the day, while watching the Daytona 500, I was able to eat some popcorn and then even later I made some Roasted Broccoli and I felt pretty good after that.  Drank about a half gallon of water and some herbal tea throughout the day so around 3 I was feeling pretty normal.  There is a big change in the snacking habits at our house.  Plain popcorn and broccoli were never around before.  It was cookies and chips or crackers.

Friday night after work I tried out a Yoga program that I had on the DVR.  It was much harder than I anticipated.  My balance is terrible.  I have been looking on Amazon for some Yoga videos for obese people.  Roger has back problems and I heard yoga can help you become more flexible so I am hoping we can try it together.  I did have him do my Launchpad exercise video with me and he was a good sport.  I am also looking at some resistance bands to make my chair work outs a little more challenging.

Tuesday February 24th, 2015
Today was a weak day.  I had a long day at work and on my way home, I stopped at Starbucks.  I had a free drink on my card so I ordered a Venti White Mocha Frappucino.  Ya know what though?  I took maybe 5 drinks from it and was done.  It was a combination of knowing I didn't want to feel sick after drinking it and not wanting to derail just because I had a bad day.  Win for Kristy!!

Diabetic Journal - Week 4 & 5

Wednesday February 4th, 2015:
Yesterday I went in for some routine blood tests.  My results were online this morning and I have lowered my A1C from 6.9 to 6.2 and raised my iron level from a 9 to a 22.  While the iron level is still low, it is a great improvement.  Small things like this give me great encouragement to keep at it.  I also did my first real work out yesterday.  It was nothing too strenuous but I felt really good after.

Monday February 9th, 2015:
Last week had some pretty drastic ups and downs.  While the first set of test results were good, the second set was not.  I am extremely vitamin deficient.  My levels of Vitamin D, B-12, Iron and Calcium are so low that I am going to be on prescriptions.  I will even need to take shots for the B-12 and Vitamin D.   I also have extremely high levels of protein in my urine which can mean many things but the main concern is Kidney Disease.  I will have to do a 24 hour collection.

I unfortunately got this news about an hour before Roger and I left to go on a 3 day trip to the beach to celebrate our 10th Anniversary.  I tried to put it out of my mind but I thought about it a lot.  We did have a really good time though.  We got up close and personal with some deer, gambled, played at the arcade, took a walk, and went swimming.  The swimming thing was such a huge deal because Roger hadn't been able to go in water for the last 3 years or so while he dealt with a wound on his leg that just wouldn't heal.

I ate pretty well on vacation but did indulge in a doughnut when we left town.  It was the first sugary thing I had ate in 2 months.  It wasn't as good as I remembered.  We went to the grocery store on the first day so we could make sure I had some healthy snacking options.  I don't know about you, but when I am on vacation, I kinda want to splurge.  I was pretty proud of myself and even lost 2 lbs over the week.

Tuesday February 10th, 2015:
The struggle is real everyone.  I had such an intense sugar craving today.  The worst I have had since I started.  I went to Safeway to buy about 6 things that we needed and they have these clearance carts in the back of the store near the milk and eggs.  I got the milk and was headed towards the eggs when I zeroed in on them.  They were filled with the bags of mini candies like York mini patties which are my favorite.  I passed them, with my eyes glued, but then snapped out of my trance and realized I had forgotten the eggs.  I had to pass the carts 2 more times to get the eggs and head back the way I was.  Then, at the checkout counter, the king size candy bars were buy 2, get 2 free.  It literally took me white knuckling the cart not to grab them and throw them on the conveyor belt.  Once I was out of the store I sat in my car and just breathed really deep and patted myself on the back for not buying them.  How is that for a glimpse inside a food addicts mind?

Thursday February 12th, 2015:
Today is our Anniversary.  Roger and I have been married for 10 years.  It really doesn't seem like that long.  Like any marriage, we have had our struggles.  The first 2 years and the last 2 years have been pretty rough.  When they say marriage takes work, it really does.  For us, being a couple without kids, I think it is even harder.  We only have each other.  There are no kids to take the focus off one another.  It also causes us to get in a rut where we come home, eat dinner, watch TV and go to bed.  I think that's how we both gained so much weight.  We stopped doing things.  We are slowly working our way out of our rut though and I look forward to many more years together.

I got my test results back from my 24 hour urine catch and my protein levels were really high.  The doctor says that means my kidneys are damaged, most likely from the diabetes.  What happens is the elevated sugar levels damage the nerves in the organs.  The same thing can happen with high blood pressure.  The course of action is to take another prescription in hopes of not causing any more damage.  There is no way to reverse what has already happened.  The news really sent me into a depression spin.

Why is this happening?  What did I do wrong?  Why all at once?  They say you're never given more than you can handle so I guess I must be stronger than I think.  I stowed myself away in the bedroom last night and thought about all that is going on.  I kinda ruined our Anniversary plans by being in such a mood but I needed the time to process all of this.  I am not good at pretending to be happy.  Ask anyone who is around me a lot.  I wear my emotions on my sleeve.  My conclusion was that staying on the path I am on is the best way to handle this.  Losing weight will help with my diabetes and then everything can trickle from there.

Friday February 13th, 2015:
I woke up this morning in a much better mood.  I'm down another couple pounds and I just feel good.  The sunrise on the way to work was gorgeous.  I guess today I am just thankful.  I am thankful for my family, my friends, my job, and my life.  There are people much worse off than I am.  No more pity parties for me.  I am moving onward and upward.  Nothing can stop me!  Watch out world!

Diabetic Journal - Week 3

Tuesday January 27th, 2015:
I was much better at this journaling stuff the first week.  I feel pretty good lately.  My blood sugar was 113 for 4 out of 5 days.  Now that's what I call consistency.  I also finally got a scale and I have lost 23 pounds since December 9th.  I shared a recipe on the blog yesterday for some Caramel Apple Cupcakes.  I did try half of one with no caramel or frosting.  They were really tasty.  The cupcake alone is 78 calories, 17 carbs, 2 grams of fat and 10 grams of sugar.  Why does delicious food have to have so many carbs?

Sunday night I made Turkey and Quinoa Stuffed Bell Peppers.  The filling was really good but we both realized that Bell Peppers are not something we actually like.  Cross that off the list of vegetables.  I really wanted to add some black beans to the recipe but that would have added a lot of carbs.  It is a delicate balance to have enough but not too many.  Yesterday I put a pork tenderloin in the Crock-Pot before work.  I love coming home to dinner already made.  I added some fresh green beans and it was delicious.  Now I have to figure out what to do with all the leftover shredded pork.

Today I was desperate for breakfast and lunch.  In fact, I came to work with no lunch.  I haven't been to the grocery store this week so the refrigerator is pretty bare.  I brought leftover Pepper Stuffing for breakfast but I am up in the air for lunch.  I have some fast food close to work.  I am going to have to learn what choices to make at which restaurants.  French fries are definitely out.

Wednesday January 28th, 2015:
While writing my entry yesterday, a light bulb went off.  Why don't I compile information from each of the fast food restaurants around?  That way when I have a day where I may not have another choice, I know what I should have.  The information is readily available on each restaurant's website and honestly some of it is quite shocking.  I will share my findings this week.

I ended up having a Bento for lunch which included grilled chicken, steamed vegetables, tempura vegetables, a California roll and some rice.  I didn't eat the rice or the tempura and I saved the California roll for a snack later in the day.  For dinner last tonight I took some of the leftover shredded pork and added some diced red potatoes and eggs for a quick hash.

Tonight we drove 75 miles north to have dinner with my Dad for his Birthday.  We went to a pizza parlor and I knew there was no way I could have pizza.  I ordered a Meatball appetizer and a Cobb Salad.  I should have just ordered the salad.  The meatballs came 6 to an order and drenched in sauce.  I ate the meatballs and then when my salad came, I couldn't eat anymore so I brought most of it home.  (I shared a few pieces with my nephew Landon.)  At least I have lunch for tomorrow.

Thursday January 29th, 2015:
Day 4 and I am still making my way through all that pork leftover from Monday.  This morning I put some on whole wheat low carb tortillas with a slice of cheese for breakfast.  It was REALLY good.  I am kinda mad at myself for not thinking of that sooner.  I found these La Tortilla Factory Whole Wheat Low Carb Tortillas with only 10 grams of carbs per tortilla.  I expected them to taste like cardboard but they had a nice flavor.

I went to the Nutritionist today and I got some real encouragement from her.  She assured me I was doing really well.  She does want me to try to get in more carbs.  I was making sure I was under 45, no matter how far, but she wants me to make sure I am between 40 and 50 per meal and under 15 per snack.  She gave me some really good tips about portion sizes and eating out.  I whined to her about having diabetes even though I am not really a sweets eater and she told me every body is different and every person has different genes.  I know she is right but I guess this actually was a blessing in disguise for me because now I know I have to get healthy.

Monday February 2nd, 2015:
I honestly can't believe it is February already.  January just flew by.  I posted my Fast Food Analysis on Sunday.  If you haven't already, check it out.  I had a really bad day Friday and early Saturday.  I was supposed to go have family time but I just couldn't.  Instead I went and hung out with a friend and some of his friends.  I just needed to be around people who didn't really know me so I could act like everything was ok.  I was proud of myself though because despite being in a really crappy mood, I ate really well.  We went to the grocery store to pick up some snacks and instead of junk food, I got lettuce and dressing for a salad.  I did however crunch up some Doritos to add crunch.

Yesterday was also the Super Bowl.  Even though my Hawks lost to the Patriots, it was still a great played game.  We just stayed home to watch it which meant that I wasn't surrounded by crappy food.  I made a beef and lamb burger mixture and Roger cooked them off.  The burgers were really good.   I also bought 2 rotisserie chickens at Safeway yesterday and deboned them so I could have chicken for my salads all week.  I'm not really into a lot of stuff on my salads.  Some protein and maybe tomatoes or avocado and that's it.

I am starting to compile information for an analysis on sit-down restaurants and what to eat there.  Do you have any suggestions for me?  Let me know in the comments below or on Facebook or email.

Fast Food Analysis

With my recent diabetic diagnosis, I have been making almost all of my meals at home.  We rarely eat out for dinner but I used to have breakfast and lunch out nearly everyday.  I was spending between $10 and $20 a day on fast food.    Looking back now, it was ridiculous but my thoughts were that it was convenient.  There are those days though that I just don't have time in the morning or I haven't been to the grocery store and there isn't anything to bring for lunch.  On those days, fast food is a choice.  I decided to go through the fast food joints nutritional information and compile a list of the best options when trying to stay low carb.

Please note, I am not an expert, I am not promoting any of these places and these are just my opinions.  All the information is available on each of the restaurants websites.  I only included items under 400 calories and 35 carbs.  My combinations are all under 50 carbs per meal.

First up is Arby's.  I guess it should really come as no surprise that they had very few items that fit into my parameters.  They pride themselves on big meaty sandwiches and those proteins carry a lot of calories.  Their sodium content was also really high.

Arby’s	Calories	Fat	Sodium	Carbs	Protein
SANDWICHES
Classic Roast Beef	360	14	970	35	23
Jr. Roast Beef	210	8	530	22	13
Jr. Ham & Cheddar Melt	210	6	900	25	14
Jr. Bacon Cheddar Melt	280	12	890	25	17
SIDES
Snack Size Curly Fries	240	13	540	28	3
2pc. Potato Cakes	230	14	460	25	2
3pc. Chicken Tenders	350	17	970	25	25
SALADS
Chopped Farmhouse Salad	230	13	780	8	23
Chopped Side Salad	70	5	105	4	5
Light Italian Dressing	20	1	750	3	0
Dijon Honey Mustard Dressing	180	16	230	8	0
Balsamic Vinaigrette Dressing	130	12	470	5	0
Buttermilk Ranch Dressing	210	22	310	2	0

My Favorite Combinations	Calories	Fat	Sodium	Carbs	Protein
Classic Roast Beef	360	14	970	35	23
Chopped Farmhouse Salad	230	13	780	8	23
Buttermilk Ranch Dressing	210	22	310	2	0
TOTALS	800	49	2060	45	46
Jr. Bacon Cheddar Melt	280	12	890	25	17
2pc. Potato Cakes	230	14	460	25	2
TOTALS	510	26	1350	50	19

Next up is Burger King.  As a child, I had an allergic reaction to Burger King burgers so I never eat them.  I was disappointed that not one Chicken Sandwich fit into my parameters.  Most were over 600 calories and 50 carbs.  There are 72 carbs in a large fry. 

Burger King	Calories	Fat	Sodium	Carbs	Protein
BREAKFAST
Quaker Maple Oatmeal	170	3	270	32	4
Sausage Breakfast Burrito	310	19	820	22	14
Egg & Cheese Breakfast Muffin	260	11	830	27	13
Sausage & Cheese Breakfast Muffin	390	23	1130	27	17
Ham, Egg & Cheese Breakfast Muffin	310	13	1290	29	18
Bacon, Egg & Cheese Breakfast Muffin	300	14	990	27	15
Egg & Cheese Croissanwich	330	18	620	31	11
Ham, Egg & Cheese Croissanwich	390	20	1080	33	17
Bacon, Egg & Cheese Croissanwich	370	21	770	31	13
Small Hash Browns	250	16	410	24	2
3 pc French Toast Sticks	230	11	260	29	3
BURGERS
Whopper Jr	300	16	460	27	9
Whopper Jr w/Cheese	350	21	640	28	12
Hamburger	230	9	460	26	9
Cheeseburger	270	12	630	27	11
Double Hamburger	320	15	450	26	14
Double Cheeseburger	360	19	670	27	16
Bacon Cheeseburger	290	13	80	27	12
Bacon Double Cheeseburger	390	21	790	27	17
Bacon Cheeseburger Deluxe	290	14	720	28	12
King Jr. Cheeseburger	310	17	580	26	11
SALADS
Side Caesar Salad w/Dressing	290	22	710	17	8
Side Green Salad w/Ranch Dressing	240	22	540	6	6
WRAPS
Ranch Grilled Chicken Wrap	310	16	770	21	19
Honey Mustard Grilled Chicken Wrap	330	16	700	26	19
Grilled Chicken BLT Wrap	380	19	1030	33	22
Grilled Chicken Caesar Wrap	340	16	960	33	21

My Favorite Combinations
Sausage Breakfast Burrito	310	19	820	22	14
Small Hash Browns	250	16	410	24	2
TOTAL	560	35	1230	46	16
Grilled Chicken BLT Wrap	380	19	1030	33	22
Side Caesar Salad w/Dressing	290	22	710	17	8
TOTAL	670	41	1740	50	30

Jack In The Box is up now.  I was completely shocked by the amount of carbs in the Teriyaki Rice Bowl that they advertise on their “Better For You” menu.  690 Calories, 6 grams of fat, 1910 sodium, and 134 carbs!  All of their sirloin burgers have over 900 calories.  Add fries on top of that and things get way out of hand.

Jack In The Box	Calories	Fat	Sodium	Carbs	Protein
BREAKFAST
Bacon Breakfast Jack	310	14	790	30	17
Breakfast Jack	280	11	780	30	16
Egg White & Turkey Sandwich	250	6	830	31	18
Hash Brown	190	13	350	17	2
Mini Pancakes	140	1.5	350	28	4
CHICKEN
5 pc Chicken Nuggets	240	17	600	13	9
4pc Grilled Chicken Strips	250	7	1070	5	43
Cheeseburger	320	14	820	32	16
BURGERS
Hamburger	280	11	60	32	14
Jr. Bacon Cheeseburger	390	21	910	32	19
Jr. Jack	320	15	610	33	14
Jr. Jack with Cheese	370	19	810	33	16
SIDES
Bacon Monster Taco	340	24	660	19	11
Nacho Monster Taco	330	22	930	23	9
Original Monster Taco	270	17	530	19	9
3pc Mozzarella Sticks	280	16	590	22	12
Small Curly Fries	280	16	610	30	3
3pc Stuffed Jalapenos	220	12	730	21	6
Regular Taco	190	11	320	17	6
SALADS
Grilled Chicken Club Salad	360	20	970	12	37
Grilled Chicken Salad	250	9	660	14	28
Southwest Grilled Chicken Salad	350	15	1010	28	34
Side Salad	20	0	10	4	1
Creamy Southwest Dressing	190	19	740	3	1
Balsamic Vinaigrette Dressing	30	1.5	350	4	0
Ranch Dressing	250	25	410	5	1

My Favorite Combinations	Calories	Fat	Sodium	Carbs	Protein
BREAKFAST
Bacon Breakfast Jack	310	14	790	30	17
Hash Brown	190	13	350	17	2
TOTAL	500	27	1140	47	19
LUNCH/DINNER
Jr. Bacon Cheeseburger	390	21	910	32	19
Bacon Monster Taco	340	24	660	19	11
TOTAL	730	45	1570	51	30
Southwest Grilled Chicken Salad	350	15	1010	28	34
Creamy Southwest Dressing	190	19	740	3	1
TOTAL	540	34	1750	31	35

Next is Kentucky Fried Chicken.  I was surprised by how many combinations you can make at KFC.  If you pick the grilled chicken, you can have 2 sides and not feel guilty.  Avoid those KFC Famous Bowls and the Chicken Pot Pie though.  The bowls have 650 calories and 73 carbs while the Chicken Pot Pie 790 calories and 66 carbs. 

Kentucky Fried Chicken	Calories	Fat	Sodium	Carbs	Protein
CHICKEN
Whole Wing-Original Recipe	140	8	450	5	11
Breast- Original Recipe	320	14	1130	13	36
Drumstick- Original Recipe	120	7	380	3	11
Thigh- Original Recipe	290	21	850	8	18
Whole Wing-Extra Crispy	210	15	490	8	12
Breast- Extra Crispy	490	29	1140	20	35
Drumstick- Extra Crispy	160	10	390	5	13
Thigh- Extra Crispy	370	26	760	15	18
Whole Wing- Grilled	80	4.5	250	1	10
Breast- Grilled	220	7	730	0	40
Drumstick- Grilled	90	4	290	0	13
Thigh- Grilled	170	10	530	0	19
3 pc Extra Crispy Tenders	380	20	940	17	33
10 pc Original Recipe Bites	330	15	1100	12	37
Hot Wings (per wing)	70	4	160	3	4
Chicken Little Sandwich	310	18	590	23	14
SALADS
Crispy Chicken Caesar Salad	330	17	810	16	29
Caesar Side Salad	40	2	90	2	3
Crispy Chicken BLT Salad	350	18	990	18	30
House Side Salad	15	0	10	3	1
Buttermilk Ranch Dressing	160	17	220	1	0
Fat Free Ranch Dressing	35	0	410	8	1
Light Italian Dressing	15	.5	510	2	0
Creamy Parmesan Caesar dressing	260	26	540	4	2
INDIVIDUAL SIDES
Green Beans	25	0	260	4	1
Mashed Potatoes with Gravy	120	4	530	19	2
Mashed Potatoes without Gravy	90	3	320	15	2
Macaroni & Cheese	170	6	830	22	5
Corn on the Cob	70	0.5	0	16	2
Cole Slaw	170	10	170	19	1
Biscuit	180	8	530	23	4
Sweet Kernel Corn	100	0.5	0	21	3

My Favorite Combinations	Calories	Fat	Sodium	Carbs	Protein
Breast- Grilled	220	7	730	0	40
Green Beans	25	0	260	4	1
Mashed Potatoes without Gravy	90	3	320	15	2
TOTAL	335	10	1310	19	43
Hot Wings (per wing) x 5	350	20	800	15	20
Potato Wedges	290	15	810	35	4
TOTAL	640	35	1610	50	24

America's #1 Fast Food joint is next, McDonalds.  I was disappointed that there were no Chicken Sandwiches within my parameters.  Even the premium wraps were all over 500 calories.  The Bacon Clubhouse Crispy Chicken has 750 Calories, 38 grams of fat and 65 carbs.

McDonalds	Calories	Fat	Sodium	Carbs	Protein
BREAKFAST
Fruit & Yogurt Parfait	150	2	80	30	4
Sausage Burrito	300	16	790	26	12
Egg McMuffin	300	13	750	31	17
Egg White Delight	250	8	770	30	18
Hash Brown	150	9	310	15	1
BURGERS
Hamburger	240	8	480	32	12
Cheeseburger	290	11	680	33	15
Grilled Onion Cheddar	300	13	640	32	15
McDouble	380	17	840	34	22
CHICKEN
Grilled Honey Mustard Wrap	260	9	660	27	16
Grilled Ranch Wrap	280	13	720	25	16
SALADS
Bacon Ranch Salad with Grilled	230	8	700	22	30
Southwest Salad with Chicken	290	8	680	28	27
Side Salad	20	0	10	4	1
Sesame Ginger Dressing	90	2.5	410	15	1
Southwest Dressing	120	8	300	11	1

My Favorite Combinations	Calories	Fat	Sodium	Carbs	Protein
BREAKFAST
Fruit & Yogurt Parfait	150	2	80	30	4
Hash Brown	150	9	310	15	1
TOTAL	300	11	390	45	5
Egg White Delight	250	8	770	30	18
Hash Brown	150	9	310	15	1
TOTAL	400	17	1080	45	19
LUNCH/DINNER
Grilled Honey Mustard Wrap	260	9	660	27	16
Side Salad	20	0	10	4	1
Southwest Dressing	120	8	300	11	1
TOTAL	400	17	970	42	18

I was surprised by the amount of things that I could eat at Taco Bell.  Their Fresco menu is awesome but their salads include so many carbs, because of the shell, that I couldn't include them.

Taco Bell	Calories	Fat	Sodium	Carbs	Protein
BREAKFAST
AM Grilled Bacon Taco	230	14	850	15	12
AM Grilled Egg & Cheese Taco	170	9	330	15	7
Am Grilled Sausage Taco	220	14	440	15	9
Sausage Flatbread Melt	300	17	410	27	11
Bacon Waffle Taco	320	18	670	28	13
Egg & Cheese Waffle Taco	260	13	420	27	8
Sausage Waffle Taco	370	23	550	28	12
Hash Brown	160	11	250	14	1
TACOS, BURRITOS, ETC.
Chicken Chalupa Supreme	350	18	530	31	17
Steak Chalupa Supreme	350	19	530	30	17
Beef Chalupa Supreme	370	21	580	31	13
Fresco Chicken Soft Taco	140	3.5	470	16	10
Fresco Crunchy Taco	150	8	310	13	6
Fresco Grilled Steak Soft Taco	150	4.5	440	16	12
Fresco Soft Taco	160	7	490	17	8
Chicken Gordita Supreme	270	9	530	31	17
Steak Gordita Supreme	280	10	530	30	17
Beef Gordita Supreme	290	13	580	31	13
Beefy Mini Quesadillas	210	12	560	17	9
Cheese Roll-Up	180	9	430	15	9
Double Tostada	270	11	650	32	12
Mexi-Melt	250	14	730	19	14
Shredded Chicken Mini Quesadilla	180	8	540	15	12
Spicy Tostada	200	10	440	22	7
Chicken Soft Taco	160	5	480	16	12
Cool Ranch Locos Taco	160	10	370	13	8
Cool Ranch Locos Taco Supreme	200	12	390	15	8
Crunchy Taco	170	10	310	12	8
Crunchy Taco Supreme	200	12	340	15	8

My Favorite Combinations	Calories	Fat	Sodium	Carbs	Protein
BREAKFAST
AM Grilled Bacon Taco	230	14	850	15	12
Am Grilled Sausage Taco	220	14	440	15	9
Hash Brown	160	11	250	14	1
TOTAL	610	39	1540	44	22
Bacon Waffle Taco	320	18	670	28	13
Hash Brown	160	11	250	14	1
TOTAL	480	29	920	42	14
LUNCH/DINNER
Chicken Chalupa Supreme	350	18	530	31	17
Fresco Crunchy Taco	150	8	310	13	6
TOTAL	500	26	840	44	23
Fresco Grilled Steak Soft Taco	150	4.5	440	16	12
Shredded Chicken Mini Quesadilla	180	8	540	15	12
TOTAL	330	12.5	980	31	24

Finally, we have Wendy's.  I love that on the Wendy’s site, you can look up individual components.  You can see how getting rid of the bun can reduce the carbs.  For instance:  Baconator has 940 Calories, 57 grams of fat and 41 carbs.  If you lose the bun, ketchup and the mayo it knocks it down to 690 calories, 50 grams of fat and 3 carbs.   I am not saying you should eat this way all the time.  But I know sometimes, I just want a big fat juicy burger.

Wendy’s	Calories	Fat	Sodium	Carbs	Protein
BURGERS
Jr. Bacon Cheeseburger	370	21	850	26	18
Jr. Cheeseburger Deluxe	340	18	860	28	16
Jr. Hamburger	240	9	630	25	13
Jr. Cheeseburger	280	12	820	26	15
CHICKEN
Crispy Chicken Sandwich	350	19	620	34	13
Monterey Ranch Chicken Sandwich	380	20	850	34	16
Spicy Chicken Wrap	340	16	810	30	17
Grilled Chicken Wrap	260	10	740	25	19
4 pc Chicken Nuggets	180	12	350	10	9
4 pc Spicy Chicken Nuggets	170	11	500	9	10
6 pc Chicken Nuggets	270	18	520	14	14
6 pc Spicy Chicken Nuggets	260	17	750	14	15
SALADS
Asian Cashew Chicken Salad (Full)	380	13	960	33	36
BBQ Ranch Chicken Salad (Half)	300	14	820	25	21
Apple Pecan Chicken Salad (Half)	350	18	750	31	19
Side Salad	210	13	380	18	4
Caesar Side Salad	250	18	460	18	7
SIDES
Value Size Natural Cut Fries	220	11	240	28	3
Small Chilli	170	5	780	16	15
Large Chilli	250	7	1170	23	23

My Favorite Cominations	Calories	Fat	Sodium	Carbs	Protein
Jr. Bacon Cheeseburger	370	21	850	26	18
Large Chilli	250	7	1170	23	23
TOTAL	620	28	2020	49	41
6 pc Chicken Nuggets	270	18	520	14	14
Value Size Natural Cut Fries	220	11	240	28	3
TOTAL	490	29	760	42	17
Jr. Cheeseburger Deluxe	340	18	860	28	16
Small Chilli	170	5	780	16	15
TOTAL	510	23	1640	44	31