Margaret
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I struggle with the fat percentage too. Finding that balance and knowing I have to make changes that I can actually maintain in real life forever. I did try green smoothies - lots of greens, veggies with just small amount of fruit and chia seeds. Is there a specific meal or trends of the same food choice that add fat? Maybe try an food exchange or more lean protein. My added fats are dairy- blue cheese dressing, sour cream, ice cream, cheese....I switch out and use balsamic dressing a few times vs my favorite. I can use feta or parm in small amounts for flavor vs cheddar. I've been trying to adjust one meal at a time. I adusted breakfasts, lunches....now snacks and then dinner.0
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Great advice!!! I will try some of your suggestions. I think it is granola bars(nuts), peanut butter and fried eggs. I am doing these things to feel full but fat yuck. Anyway, I am wondering how the macros are determined and if fat intake is okay on some level....just dreaming. Maybe I need to try some of the green smoothies....I have to say that the thought of just typing that sounds kind of gross and I love vegetables. Chia seeds...good? Thanks for the thoughts! Well off to the grocery store, have a great productive evening....0
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Fats are not a "bad" thing. That is old way of thinking. Fat is what makes foods taste good and full feeling. You actually eat less over a day if you feel full. Fat from nuts, eggs are good. It's the sugar in peanut butter and granola that's bad. Sugar is the new fat lol. This week anyway- Like we can keep up.
There are a ton of advice and articles out there. I say just find balance in your whole week and listen to your body. Start to try to notice if you feel sluggish or headaches, more energized after certain foods ....example try your fried eggs one day and poached the next. I fry my eggs too in a spray of olive oil. No big deal unless your frying them in bacon grease every day. Then maybe not so good. Lol.0 -
I was wanting to give my protein suggestions earlier, but I had a substitute powder that I don't particularly care for at the time. My favorite store bought protein powder is Vega Protein & Greens. I like chocolate, but they also have vanilla and berry flavors. Info for the chocolate...
Calories 120 (<5 from fat)
Total Fat 1g
Sodium 180mg
Total Carbs 6g (Fiber 2g)
Protein 20g
It's vegan, gluten-free, non-gmo, no sugar added....sweetened with stevia extract, and contains 2 servings of greens. It also appears to be soy-free by looking at the ingredients, but they don't claim that on the label.
I mix one serving with 1cup of milk and 1cup of cold coffee, and it gives me about a 230 calorie breakfast.
I could give you other protein ideas, but they would all be higher fat content since that's what I'm trying to have in my dietary plan.0 -
Thanks both of you for the protein ideas. I am going to try some different sources with less fat. My proud moment this week is I jogged/ran 6 miles today. First time every I have run straight for over an hour. I won second in a two mile race on Saturday. And I am working on upping my total mileage for the week. This week I got 16 miles. Next week I hope for more.0
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Fantastic!!!! Wow!!! Fabulous Em!!! 0 -
How is the summer going for you? Are you still running?
Don't feel pressure to check in, I know it's summer and crazy busy. Touch base when you can and keep running! 0 -
Jenny, I am still checking in just haven't seen anyone else posting so I have been quiet. Yes I am still running. I am up to between 25 and 30 miles a week. My learning yesterday was that I need to increase mileage to be more competitive in the 5k....having a hard time finding time to run and strength train with the family. This morning I ran to the gym, left the family at home still getting ready. Maybe a good solution. Anyway stuck at 154, I saw 153 for a day but not since. When summer is in full swing it throws me off my schedule, I don't feed the kids in the morning so I end up grabbing something on the way to work....bad!!!! Thank you for asking.0
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Your exercise is inspiring. 0
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I got your p.m. but haven't heard from you since. I hope you're well and enjoying your summer. Are you in for round 3?0
