Hey, ok, so I kinda stopped blogging for a while. I'm spending too much time attached to this laptop, you'd think that all my life happened on a laptop. Sunday I decided to have a cheat day and I went a little wild. I actually bought more sweets than I could stuff down my face, but I made a valiant effort trying! I wound up gaining 2.5 pounds back up to 231, and today I'm 230. So you see, not much to report. Just that keeping up with food preparation is difficult when you spend too much time on a laptop.
So, that's my update.
No wait, there's more. I could write more but it comes out kind of mixed up and ugly. I'm just dealing with the question of whether losing weight will give me the kind of attractiveness I want, and how much weight do I need to lose to get there? Will losing weight even make me prettier, or is the kind of figure I desire just impossible genetically for me to achieve?
But I guess there's nothing for it but to just keep going until I know that I'm there. 220's not going to be good enough, but it might do for a rest stop.
Wednesday, September 30, 2009
Saturday, September 26, 2009
Meal Planning Headache
Okay, I set a goal to have 10 meals planned today. I did not realize it would take so long. Of course, part of that was a formatting issue with Word where borderlines would pop up where I did not want them and I could not get rid of them!!!!! ARGH!
Anyway, I have 10 meals - 7 breakfasts, 2 snacks, and 1 dinner. I was going to more but I met my goal for this week and I'm frustrated.
All of them seem a bit heavy on the carb side, while being too light on the protein side.
I tried to use some foods from my past and was able to see how caloric they are. The banana sandwich was way way carby, but I added some almonds to the meal to try to put more protein and fat in the ratio.
Peanut butter and raisin sandwich? Fuhgettaboutit! That's two meals right there. Peanut butter on an apple? Ok, but it had better be a small apple and only 1 tablespoon of peanut butter!
Well, that's done anyway. I have the rest of my life to figure out the alterations. If you want to see what I came up with...
BLUEBERRY PEACH GRAPE NUTS AND ½ HAM SANDWICH -- 585 calories
RATIO – 53% carb/26% fat/21% protein HIGHISH CARB - LOWISH PROTEIN
· 2 oz Grape Nuts 100 calories, 1 fat,24 carb,3 protein
· 1 small peach or nectarine 31 calories 0 fat,8 carb,1 protein
· ½ cup blueberries 41 0,11,1
· ¾ cup soy milk 96 4,9,8
· 1 ½ tbsp sliced almonds 66 6,3,3
· 2 oz. lean sliced ham 60 2,2,10
· 1 slice whole wheat bread 100 1,19,5
· 2/3 tbsp low-fat mayonnaise 34 3,1,0
528 cals, 17, 77, 31
CHEESE TOMATO SANDWICH WITH AVOCADO AND STRAWBERRIES – 551 calories
RATIO – 45 carb/33 fat/22 protein
· 2 slices whole wheat bread 220 4,40,10
· 2 oz low fat cheddar cheese 160 12,2,14
· ¼ cup avocado, chopped 60 5,3,1
· 2 tomato slices 7 0,2,0
· ¾ cup strawberries 40 0,10,1
· ¾ cup skim milk 64 0,9,6
551 cals 21 fat, 66 carb, 32 protein
CORN FLAKES AND BANANAS – 491 calories
RATIO – 63 carb/23 fat/14 protein HIGH CARB, LOW PROTEIN
Ingredients:
· 2 cups corn flakes
· 1 cup 2% milk
· ½ large banana, sliced
· 1 tablespoon wheat germ
· 12 almonds
491 calories, 13g fat, 81g carb, 18g protein
OATMEAL WITH RAISINS AND CANADIAN BACON – 458 calories
RATIO - 63 carb/18.5 fat/18.5 protein HIGH CARB, LOW FAT & PROTEIN
· ¾ cup oatmeal (dry) 233, 4, 41, 10
· Cinnamon
· Raisins 1.5 oz (1 small box) 129, 0, 34, 1
· Canadian bacon – 4 slices – 60, 2, 2, 11
· 1 pat butter – 36, 4, 0 , 0
458 calories, 10 g fat, 77 g carb, 22 g protein , 9%, 71%, 20%
OATMEAL WITH RAISINS AND TURKEY SAUSAGE – 482 calories
RATIO – 60% carb/21% fat/ 18% protein HIGH CARB, LOW PROTEIN
· ¾ c oatmeal (dry) 233,4,41,10
· Cinnamon
· Raisins 1.5 oz box 129, 0, 34, 1
· Turkey sausage – 70 grams – 120 calories, 8,1,12
482 calories, 12 fat, 76 carb, 23 protein 11%,68%, 21%
PEANUT BUTTER AND WHEAT GERM ON TOAST WITH MILK – 622 calories
RATIO – 46% carb/33% fat/21% protein - pretty good, low protein
· 1 slice whole wheat bread 110, 2,20,5
· 2 1/3 tbsp peanut butter 233, 20, 6, 9
· 1 tbsp wheat germ 25, 1,3,2
· 2 c nonfat milk 172, 1,24,17
· ¾ cup fruit cocktail 82, 0,21,1
622 calories, 24 fat, 74 carb, 34 protein
TURKEY BACON-TOMATO MELT AND GRAPE NUTS WITH BERRIES AND MILK -- 575 calories
RATIO 55% carb, 23% fat, 22% carb – HIGH CARB, A LITTLE LOW FAT AND PROTEIN
Ingredients:
· 2 slices turkey bacon 40,3,0,4
· 2 oz low-fat cheddar cheese 160, 12, 2, 14
· 2 tomato slices 7, 0,2,0
· ½ whole wheat English muffin 67, 1,13,3
· 1 ½ oz Grape Nuts 150,0,35,5
· ½ cup blueberries 41, 0,11,1
· ½ cup cherries 46, 0,12,1
· ¾ cup skim milk 64,0,9,6
575 calories, 16 g fat, 84 g carb, 34 g protein
SNACKS
APPLE WITH PEANUT BUTTER - 150 calories
RATIO - 45% carb/45% fat/10% protein
· 1 small apple 55 0,15,0
· 1 tbsp peanut butter 95 8,3,4
150 calories 8 fat, 18 carb, 4 protein
APPLE WITH STRING CHEESE - 135 calories
RATIO - 47% carb, 35% fat, 19% protein
· 1 small apple 55 0,15,0
· 1 string cheese 70 5,0,6
135 calories 5g fat, 15g carb, 6g protein
LUNCHES
BANANA SANDWICH - 474 calories
RATIO – 52%/27%/20%
· 1 banana 105 0,27,14
· 2 slices whole wheat bread 200 2,38,10
· 2 tbsp lite mayonnaise 100 10,2,0
· 10 almonds 69 6,2,3
474 calories, 16 fat, 69 carb, 27 protein
Anyway, I have 10 meals - 7 breakfasts, 2 snacks, and 1 dinner. I was going to more but I met my goal for this week and I'm frustrated.
All of them seem a bit heavy on the carb side, while being too light on the protein side.
I tried to use some foods from my past and was able to see how caloric they are. The banana sandwich was way way carby, but I added some almonds to the meal to try to put more protein and fat in the ratio.
Peanut butter and raisin sandwich? Fuhgettaboutit! That's two meals right there. Peanut butter on an apple? Ok, but it had better be a small apple and only 1 tablespoon of peanut butter!
Well, that's done anyway. I have the rest of my life to figure out the alterations. If you want to see what I came up with...
BLUEBERRY PEACH GRAPE NUTS AND ½ HAM SANDWICH -- 585 calories
RATIO – 53% carb/26% fat/21% protein HIGHISH CARB - LOWISH PROTEIN
· 2 oz Grape Nuts 100 calories, 1 fat,24 carb,3 protein
· 1 small peach or nectarine 31 calories 0 fat,8 carb,1 protein
· ½ cup blueberries 41 0,11,1
· ¾ cup soy milk 96 4,9,8
· 1 ½ tbsp sliced almonds 66 6,3,3
· 2 oz. lean sliced ham 60 2,2,10
· 1 slice whole wheat bread 100 1,19,5
· 2/3 tbsp low-fat mayonnaise 34 3,1,0
528 cals, 17, 77, 31
CHEESE TOMATO SANDWICH WITH AVOCADO AND STRAWBERRIES – 551 calories
RATIO – 45 carb/33 fat/22 protein
· 2 slices whole wheat bread 220 4,40,10
· 2 oz low fat cheddar cheese 160 12,2,14
· ¼ cup avocado, chopped 60 5,3,1
· 2 tomato slices 7 0,2,0
· ¾ cup strawberries 40 0,10,1
· ¾ cup skim milk 64 0,9,6
551 cals 21 fat, 66 carb, 32 protein
CORN FLAKES AND BANANAS – 491 calories
RATIO – 63 carb/23 fat/14 protein HIGH CARB, LOW PROTEIN
Ingredients:
· 2 cups corn flakes
· 1 cup 2% milk
· ½ large banana, sliced
· 1 tablespoon wheat germ
· 12 almonds
491 calories, 13g fat, 81g carb, 18g protein
OATMEAL WITH RAISINS AND CANADIAN BACON – 458 calories
RATIO - 63 carb/18.5 fat/18.5 protein HIGH CARB, LOW FAT & PROTEIN
· ¾ cup oatmeal (dry) 233, 4, 41, 10
· Cinnamon
· Raisins 1.5 oz (1 small box) 129, 0, 34, 1
· Canadian bacon – 4 slices – 60, 2, 2, 11
· 1 pat butter – 36, 4, 0 , 0
458 calories, 10 g fat, 77 g carb, 22 g protein , 9%, 71%, 20%
OATMEAL WITH RAISINS AND TURKEY SAUSAGE – 482 calories
RATIO – 60% carb/21% fat/ 18% protein HIGH CARB, LOW PROTEIN
· ¾ c oatmeal (dry) 233,4,41,10
· Cinnamon
· Raisins 1.5 oz box 129, 0, 34, 1
· Turkey sausage – 70 grams – 120 calories, 8,1,12
482 calories, 12 fat, 76 carb, 23 protein 11%,68%, 21%
PEANUT BUTTER AND WHEAT GERM ON TOAST WITH MILK – 622 calories
RATIO – 46% carb/33% fat/21% protein - pretty good, low protein
· 1 slice whole wheat bread 110, 2,20,5
· 2 1/3 tbsp peanut butter 233, 20, 6, 9
· 1 tbsp wheat germ 25, 1,3,2
· 2 c nonfat milk 172, 1,24,17
· ¾ cup fruit cocktail 82, 0,21,1
622 calories, 24 fat, 74 carb, 34 protein
TURKEY BACON-TOMATO MELT AND GRAPE NUTS WITH BERRIES AND MILK -- 575 calories
RATIO 55% carb, 23% fat, 22% carb – HIGH CARB, A LITTLE LOW FAT AND PROTEIN
Ingredients:
· 2 slices turkey bacon 40,3,0,4
· 2 oz low-fat cheddar cheese 160, 12, 2, 14
· 2 tomato slices 7, 0,2,0
· ½ whole wheat English muffin 67, 1,13,3
· 1 ½ oz Grape Nuts 150,0,35,5
· ½ cup blueberries 41, 0,11,1
· ½ cup cherries 46, 0,12,1
· ¾ cup skim milk 64,0,9,6
575 calories, 16 g fat, 84 g carb, 34 g protein
SNACKS
APPLE WITH PEANUT BUTTER - 150 calories
RATIO - 45% carb/45% fat/10% protein
· 1 small apple 55 0,15,0
· 1 tbsp peanut butter 95 8,3,4
150 calories 8 fat, 18 carb, 4 protein
APPLE WITH STRING CHEESE - 135 calories
RATIO - 47% carb, 35% fat, 19% protein
· 1 small apple 55 0,15,0
· 1 string cheese 70 5,0,6
135 calories 5g fat, 15g carb, 6g protein
LUNCHES
BANANA SANDWICH - 474 calories
RATIO – 52%/27%/20%
· 1 banana 105 0,27,14
· 2 slices whole wheat bread 200 2,38,10
· 2 tbsp lite mayonnaise 100 10,2,0
· 10 almonds 69 6,2,3
474 calories, 16 fat, 69 carb, 27 protein
September 26, 228.5. Weigh-in and deflating.
Gaaawwwwd, I am so close to goal, on the charts - and still so far on the calendar. Only 8.5 pounds to go, yet that's 5 weeks away - Oct 31. How can 8.5 pounds take 5 weeks? It seems like it should take 1 1/2 weeks.
Today is weigh-in day so I have to report - 228.5! I stayed at 231 all last week, eventually dropping to 230, but suddenly today - pow - I tripped and fell into the 220s. :-D
And in a way that makes sense. My hands were all over my body feeling myself yesterday. Not in a porno way. My chin and neck and chest and shoulders - my butt - my back. And I caught a view of my forearm and wrist and I realized I didn't hate it - it seemed to have a better shape to it, a more graceful shape, not the sausage-wrist quality I felt I used to have - so that seems to indicate a difference there, too.
And - this one's a biggie - I can see a bit of a depression in the very top of my belly under my breasts. It still slopes out a little to the ridge hanging over my belly button, but at last I can see an indication that the fat is going away from there, too.
This morning they asked for measurements, too. Neck, bicep, forearm, chest, waist, hips, thigh, calf... All my previous entries into these forms are saved, so I can see what I've typed into those boxes over the months - and there wasn't much difference - in fact, several measurements seemed to have stayed the same or gone up. The exception being my hips. I had a very hard time figuring out where to take the hips measurement today before finally saying "Screw it, it doesn't change anything either way." But I think the reasons that the hips measurement was markedly different now is that my butt is flatter :-( and my sagging belly has reduced up and out of the way :-) Anyway, measurements were confusing.
The other day I put on this bra I have. Now this bra's cups have always been a little bit large on me, but this time, it was wayy too big.
And last night I took comparison pictures, which I'll have to add here today.
All this is to lead up to my concerns about losing weight. Last night after taking pictures I came home and googled "loose skin after weight loss." A few women who'd lost about 100 pounds seemed to have a tolerable degree of loose skin. What really bothers me is the boobs. Can I just say I love mine? We're talking bodies image here, right? I love my thick full hair on my head and I love my thick full boobs on my chest. No, they're not perfect, I sometimes realize. They droop a little more than I'd like. But they have always been full happy boobs.
I don't guess I'd mind going down from a DD to a D, in proportion to my weight loss, as long as the boobs don't look deflated like flapjacks!! Because I don't want implants either! It is not the same! That might help how they look, but then there is also how they feel. I could get that string that the huge-boob porn stars get and just grow them a little, maybe that would be okay.
Why am I considering cosmetic surgery for my boobs when a tummy tuck is out of the question? (Okay, maybe it's not out of the question - we'll just have to see how I come out) - I'm sure it's because I never had a waist and learned to live without it, but losing my boobs is like losing my two BABIES!!
Ok, enough breast deflation anxiety for now. Surely to be revisited at a later date.
Okay, I've lost these almost 60 pounds without any real involvement of exercise. Maintaining my eating schedule was too involving to add exercise into the mix, and I've grown so used to sitting still. I hate to say it, but my next phase should involve a greater commitment to physical training. Not too much, not so much as to compete with work and diet, but some degree of commitment to something, say 3 times a week. When you consider all the time I waste, that shouldn't be asking too much.
Today is weigh-in day so I have to report - 228.5! I stayed at 231 all last week, eventually dropping to 230, but suddenly today - pow - I tripped and fell into the 220s. :-D
And in a way that makes sense. My hands were all over my body feeling myself yesterday. Not in a porno way. My chin and neck and chest and shoulders - my butt - my back. And I caught a view of my forearm and wrist and I realized I didn't hate it - it seemed to have a better shape to it, a more graceful shape, not the sausage-wrist quality I felt I used to have - so that seems to indicate a difference there, too.
And - this one's a biggie - I can see a bit of a depression in the very top of my belly under my breasts. It still slopes out a little to the ridge hanging over my belly button, but at last I can see an indication that the fat is going away from there, too.
This morning they asked for measurements, too. Neck, bicep, forearm, chest, waist, hips, thigh, calf... All my previous entries into these forms are saved, so I can see what I've typed into those boxes over the months - and there wasn't much difference - in fact, several measurements seemed to have stayed the same or gone up. The exception being my hips. I had a very hard time figuring out where to take the hips measurement today before finally saying "Screw it, it doesn't change anything either way." But I think the reasons that the hips measurement was markedly different now is that my butt is flatter :-( and my sagging belly has reduced up and out of the way :-) Anyway, measurements were confusing.
The other day I put on this bra I have. Now this bra's cups have always been a little bit large on me, but this time, it was wayy too big.
And last night I took comparison pictures, which I'll have to add here today.
All this is to lead up to my concerns about losing weight. Last night after taking pictures I came home and googled "loose skin after weight loss." A few women who'd lost about 100 pounds seemed to have a tolerable degree of loose skin. What really bothers me is the boobs. Can I just say I love mine? We're talking bodies image here, right? I love my thick full hair on my head and I love my thick full boobs on my chest. No, they're not perfect, I sometimes realize. They droop a little more than I'd like. But they have always been full happy boobs.
I don't guess I'd mind going down from a DD to a D, in proportion to my weight loss, as long as the boobs don't look deflated like flapjacks!! Because I don't want implants either! It is not the same! That might help how they look, but then there is also how they feel. I could get that string that the huge-boob porn stars get and just grow them a little, maybe that would be okay.
Why am I considering cosmetic surgery for my boobs when a tummy tuck is out of the question? (Okay, maybe it's not out of the question - we'll just have to see how I come out) - I'm sure it's because I never had a waist and learned to live without it, but losing my boobs is like losing my two BABIES!!
Ok, enough breast deflation anxiety for now. Surely to be revisited at a later date.
Okay, I've lost these almost 60 pounds without any real involvement of exercise. Maintaining my eating schedule was too involving to add exercise into the mix, and I've grown so used to sitting still. I hate to say it, but my next phase should involve a greater commitment to physical training. Not too much, not so much as to compete with work and diet, but some degree of commitment to something, say 3 times a week. When you consider all the time I waste, that shouldn't be asking too much.
Friday, September 25, 2009
10 pounds to go
It's just registering with me. I'm close to my goal. Weighing in at 230 means there's nothing between me and the 220s. It also means that I weigh less than I have for most of my adult life! (And yet I'm still obese!) There's a sense of accomplishment, and of more accomplishment to come. I can't wait to change my goal weight to 180! Only 10 pounds to go! Knock on wood!
Thursday, September 24, 2009
tummy tuck offer
I was just with my Dad. The topic of dinner came up and I said I'd be making dinner at home and talked about my meal plan and groceries and he said again that he and mom talk about my perseverance and how I'm slimming.
Then he said that if I wanted, he would be willing to get me some lipo from my belly. I guess they've noticed that I'm still big there. He's offered the lipo before, so I've researched it and I know it's expensive. And I'm thinking, why do I want lipo when I've just lost 50 pounds and still planning to lose more? Yes, it's true that I'm still big around the waist and that bothers me, too, but overall I feel good about the changes in my body, and as long as I'm still in progress, I have hopes that the fat from my belly will have to go away eventually...
I said, "You know, if you have that kind of money, I've got other things I'd rather have." Dream home, dream car, travel, college tuition... He took that kind of askance and said, "Well... that's what I'm offering."
It's weird because it shows how important it is to HIM that I have a waist, more important than that I have a home or a car or my great dream of traveling the world or anything else you could do with $5000 - I have stuff I'd like HIM to do with $5000 - finish the renovations on his house, fulfill his dreams to produce the plays he wants to do and to act them while he still has time. These things have so much more substance to me than my physical attractiveness. But what he wants to spend it on it my tummy. How strange to me that it should be that important to him. It seems to say a lot. What exactly it says I'm not sure, but it makes me sad.
~~~~~~~~~~~~~~~~~~~
There was something else, what was it...
Oh, yeah. I signed up at Sparkpeople. I get notifications at my email for what I can do to prepare through Phase 1. So far I haven't done any of it, no tracking foods with their food tracker, or anything. I feel like I could make use of Sparkpeople, but I'm too confused. I feel bombarded with (not just by Sparkpeople) with information from all directions and Sparkpeople's just not winning the fight for my attention yet.
Then he said that if I wanted, he would be willing to get me some lipo from my belly. I guess they've noticed that I'm still big there. He's offered the lipo before, so I've researched it and I know it's expensive. And I'm thinking, why do I want lipo when I've just lost 50 pounds and still planning to lose more? Yes, it's true that I'm still big around the waist and that bothers me, too, but overall I feel good about the changes in my body, and as long as I'm still in progress, I have hopes that the fat from my belly will have to go away eventually...
I said, "You know, if you have that kind of money, I've got other things I'd rather have." Dream home, dream car, travel, college tuition... He took that kind of askance and said, "Well... that's what I'm offering."
It's weird because it shows how important it is to HIM that I have a waist, more important than that I have a home or a car or my great dream of traveling the world or anything else you could do with $5000 - I have stuff I'd like HIM to do with $5000 - finish the renovations on his house, fulfill his dreams to produce the plays he wants to do and to act them while he still has time. These things have so much more substance to me than my physical attractiveness. But what he wants to spend it on it my tummy. How strange to me that it should be that important to him. It seems to say a lot. What exactly it says I'm not sure, but it makes me sad.
~~~~~~~~~~~~~~~~~~~
There was something else, what was it...
Oh, yeah. I signed up at Sparkpeople. I get notifications at my email for what I can do to prepare through Phase 1. So far I haven't done any of it, no tracking foods with their food tracker, or anything. I feel like I could make use of Sparkpeople, but I'm too confused. I feel bombarded with (not just by Sparkpeople) with information from all directions and Sparkpeople's just not winning the fight for my attention yet.
September 24, 230
HOORAY! I'm at 230 this morning, 55 pounds down, BMI dropped below 34 now, 10 pounds to go to achieve my initial long-term goal!I should make some comparison photos now instead of the customary 20-pound interval.
The latest difference I felt was in the adjacency of my legs when I crossed them.
I'm going to have to work out-of-town for a while in October, before I reach my goal. I have to make a plan. Right now I'm thinking that, while there, I will have 2 breakfasts to choose from, 2 lunches, etc... That will keep me from being bored and malnourished without taxing my food managing needs.
Wednesday, September 23, 2009
Meal Planning Begins - Vegetable Beef Stew
Ok, I've been at this vegetable beef stew thing for about 45 minutes. I finally have a recipe for the book, complete with counts. I figured, what with fall and winter coming up, and this being a favorite of mine, and the convenience of keeping it in the fridge for leftovers... Vegetable Beef Stew would be a good place to start.
My problems with it? 502 calories is a bit higher than I wanted, especially since I'd love to find a way to add a square of cornbread on the side! Turns out cornbread is high in calories. Maybe when I go to maintenance phase. I had tried reducing the amount of beef in the recipe, but it made the recipe a bit carb-heavy, when considering the 40-30-30 Zone. This is much more Zone-friendly, so I now have a 500-calorie bowl of vegetable beef stew as a meal, and no cornbread, no fruit, nothing else, just the bowl of stew. Maybe I can divide the recipe into 5 servings instead of 4...
This recipe is largely based on a recipe I found at allrecipes.com, to give credit where credit is due... http://allrecipes.com/Recipe/Slow-Cooker-Veggie-Beef-Soup-with-Okra/Detail.aspx
VEGETABLE BEEF STEW (slow-cooker)
recipe makes 4 servings
502 Calories per serving
48 g carbohydrates (48%)
28 g protein (28%)
24 g fat (24%)
Ingredients:
1 pound cubed stew beef
2 onions, chunked
2 potatoes (2 1/2" diameter) chunked
28-oz can diced (or whole) tomatoes
16-oz pkg frozen mixed vegetables
1 cup frozen okra
1 tablespoon ketchup
Directions:
1. Brown steak in a skillet with the onions. Drain grease.
2. Mix all ingredients in slow-cooker. Season as desired. Cook for 4 hours on Low.
My problems with it? 502 calories is a bit higher than I wanted, especially since I'd love to find a way to add a square of cornbread on the side! Turns out cornbread is high in calories. Maybe when I go to maintenance phase. I had tried reducing the amount of beef in the recipe, but it made the recipe a bit carb-heavy, when considering the 40-30-30 Zone. This is much more Zone-friendly, so I now have a 500-calorie bowl of vegetable beef stew as a meal, and no cornbread, no fruit, nothing else, just the bowl of stew. Maybe I can divide the recipe into 5 servings instead of 4...
This recipe is largely based on a recipe I found at allrecipes.com, to give credit where credit is due... http://allrecipes.com/Recipe/Slow-Cooker-Veggie-Beef-Soup-with-Okra/Detail.aspx
VEGETABLE BEEF STEW (slow-cooker)
recipe makes 4 servings
502 Calories per serving
48 g carbohydrates (48%)
28 g protein (28%)
24 g fat (24%)
Ingredients:
1 pound cubed stew beef
2 onions, chunked
2 potatoes (2 1/2" diameter) chunked
28-oz can diced (or whole) tomatoes
16-oz pkg frozen mixed vegetables
1 cup frozen okra
1 tablespoon ketchup
Directions:
1. Brown steak in a skillet with the onions. Drain grease.
2. Mix all ingredients in slow-cooker. Season as desired. Cook for 4 hours on Low.
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