JUST GIVE ME 10 DAYS ~ Round 47

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  • DebCountsAll
    DebCountsAll Posts: 471 Member
    •7/22 - 189.4 (clip)
    •7/23 - 199.2 - Early weigh in.I can still feel the tiredness through my body. :tired_face: 45g carbs, 37g net carbs. Fresh peach, cottage cheese, salad, salsa, peanut butter.
    •7/24 - 188.2 - Early weigh in. 46g carbs, 34g net carbs. Spaghetti squash, salad, salsa, peanut butter, marinara sauce, watermelon, guacamole.

    Oh yes, you were tired. I knew you didn't suddenly gain 10. :smirk:
  • DebCountsAll
    DebCountsAll Posts: 471 Member
    PROTEIN! (I can't find all the earlier posts about protein bars, etc., so I'm shouting instead of tagging....) :D

    Anyway, I thought I'd comment on protein sources based on my 3.5 year journey, 70+ pounds lost and many lessons learned.... This might be useful for some of you looking for protein sources.

    Protein bars - I have used them, and for a year or so I depended on them heavily to get my protein in -- Quest Bars
    were my favorites because of high protein content and variety of flavors. But I finally realized that many of my digestive issues (read: panic!) were linked to the bars, even one a day. So I looked around for other good protein....

    Let me say that I have no problem hitting my macro goals on average (I don't worry on a daily basis but look at a 7-day average). We all set different goals, but mine are P 15-25%, C 35-55%, F 25-35%. I have many meatless days, so allow for the extra carbs when my proteins are plant based (usually whole grains + beans or lentils).

    Here are some of my favorite real-food protein sources....
    • - liquid egg white - 7 grams protein in 1/4 cup: I use them in a variety of ways but 3 favorites are -- 1/4-1/3 c. in my overnght muesli breakfasts, cooked as omelette or scrambled eggs (w/veggies & cheese), microwaved in bowl (1 min, add 1 oz good full fat cheese, 1 more min -- yum!).
    • - Lifeway plain low-fat kefir - 3 gr per 1/4 cup: I use this in my overnight muesli instead of mixing yogurt + milk. I love the slight tang and the consistency. I also sometimes have berries in kefir - delish! (Stay away from the flavored kefirs - sugar city!)
    • - canned wild salmon and tuna -- 6-7 gr protein per ounce. I prefer Wild Planet brand -- wild-caught salmon and skipjack tuna (which has less mercury than albacore). (Lots of info on their website about nutrition, fish quality, and sustainable fishing.) I usually eat a full can of skipjack (5 oz.) on a salad or mixed with guacomole + veggies + sometimes cooked egg white, or half a can of salmon the same way. Many ways to use these!
    • - chicken breast -- 5 gr protein per ounce raw. My go-to recipe is to cook breasts in pan in a little olive oil & low-sodium soy sauce + quartered or chopped onions. I make extra to have the next day on salad. But obviously there are many ways to prepare chicken.
    • - black beans - 7 gr protein per half cup. I use them everywhere! I buy canned, rinse them thoroughly in a colander to remove sodium and gunk, and store in fridge. I put them on salads, in "Buddha bowls" or brown rice or other whole grains, or just mix with half a cup of brown rice with raw veggies + salsa + sometimes guacamole or avocado. Hot or cold - very satisfying!
    • - chick peas - 7 gr proetin per half cup - see brown rice above for uses

    Also, it pays to check protein content of grains, veggies, milk products, etc. Many have more protein than you might imagine. Green peas, for instance, have 4 gr protein per half cup. Cheddar cheese has 7 grams protein per ounce. I always look at the whole picture for each food -- not just the protein, but also the carbs, ADDED sugars (I don't worry about natural sugars in milk products, for instance), fiber, fat....

    OK, maybe TMI, but maybe of use to some of you. And now I am hungry!!! :smiley:

    I will add, though, that after 3+ years of avoiding most junk food, including all my old binge friends (nacho chips, candy bars - you know), I don't even want them for the most part, and when I do, a little bit does the trick. I walk a lot and often come home hungry, but instead of craving junk, I usually am either simply hungry (an ounce of cheese or a piece of fruit work), or I'm craving something healthful (and often when I check my MFP diary it turns out that what I'm craving is the macro I'm short on for the day - go figure!). So sticking to the plan pays off in many ways in my experience. And yeah, once in a while I blow it!

    Thank you for this. I wasn't even discussing the protein bars, and I plan to incorporate these into my plan.
  • AJB1014
    AJB1014 Posts: 1,380 Member
    puttyputty wrote: »
    AJB1014 wrote: »
    Last time I was on this journey I was just pooping out around July/August - I told myself I had worked hard an needed a "break" and fell off the wagon almost completely because I was so sick of it all. This time I'm feeling more energized than ever and wanting to continue doing what I've been doing because its not punishing work its just my life now!

    @AJB1014, I think this is the key for me. I'm not punishing myself. I'm living my life in a sustainable way, with ups and downs. I'm nearing 30 pounds lost, not at any sort of rapid clip, but without really ever feeling that I'm doing something hard. I can't guarantee I'll never lose this mindset, but it's served me really well for almost 8 months.

    Yes, exactly! So glad we have found what works for us! My grandma always told me, "If it doesn't work one way, try another!"
  • tiabirdie56
    tiabirdie56 Posts: 4,097 Member
    •7/22 - 189.4 (clip)
    •7/23 - 199.2 - Early weigh in.I can still feel the tiredness through my body. :tired_face: 45g carbs, 37g net carbs. Fresh peach, cottage cheese, salad, salsa, peanut butter.
    •7/24 - 188.2 - Early weigh in. 46g carbs, 34g net carbs. Spaghetti squash, salad, salsa, peanut butter, marinara sauce, watermelon, guacamole.

    Oh yes, you were tired. I knew you didn't suddenly gain 10. :smirk:

    Lol, you caught that. Actually, the original post is correct, 190.2. This 199.2 happened when I was replacing some of the text, touched the 9 instead of zero and the app froze before I could correct it.
  • quiltingjaine
    quiltingjaine Posts: 6,281 Member
    @tiabirdie56 Your weight on 7/23???
  • tiabirdie56
    tiabirdie56 Posts: 4,097 Member
    @tiabirdie56 Your weight on 7/23???

    Lol yep, typo
  • 3DCAKE
    3DCAKE Posts: 104 Member
    puttyputty wrote: »
    3DCAKE wrote: »
    7/24-193.1- damn you Panda Express...lol Clean eat today!!!! Gym:shoulder day, HIIT treadmill. Will walk the dogs tonight. :) IF AT FIRST YOU DON'T SUCCEED, FIX YOUR PONYTAIL AND TRY AGAIN!

    7/21-93.1 - no change...

    @3DCAKE, no change? Girl, you lost 100 pounds! :lol:

    Opps, I sure did,,YAY..lol
  • tiabirdie56
    tiabirdie56 Posts: 4,097 Member
    @MadisonMolly2017, I am so happy for you! What a great job you've done! Your BMI # says it all. 😀Congrats!
  • L2HS
    L2HS Posts: 137 Member
    @puttyputty- It did get a bit awkward. One used the word drastic and I couldn’t decide if there was a negative connotation there. At least I know I’m not starving myself or anything.
  • mmebouchon
    mmebouchon Posts: 855 Member

    [/quote]

    Sounds great to me! I am in the same recovering from injuries boat. I haven't documented any exercise that I manage to do. It's still too intermittent and I'm afraid I'll push myself to try to exercise like I'm accustomed to doing. Pulled some weeds this morning, that's pretty much all I have growing this year. It's a good bonus workout for upper body, waist and abs though.

    [/quote]

    I understand the fear of getting carried awaywith the exercise. I find it very difficult to start sooooo slowly. Pushing to hard to soon is what I did wrong before which forced my into a very long rest. Weed pulling is hard work.
  • tiabirdie56
    tiabirdie56 Posts: 4,097 Member
    edited July 2018
    (I know some don’t go by BMI, but I found it very motivating as a goal to get into Normal range these past couple of years & now it’s helping me figure out a final GW.)

    You're welcome! You did the work! Yes, BMI started to take quite a bashing many years ago as not being valid. It is a good tool to use besides the scale. I still like to use it.