Share Your Day
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Morning/evening etc eating for me falls under self experimentation as to what works best for one, including not being (too) afraid to make changes
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I have had a larger breakfast/ lunch and smaller dinner and have been happy with that for a day or two while at maintenance.
I find it way harder to refrain from eating when tired or agitated and needing to be up late usually implies both of the above conditions, at least for me.
Absolutely I can exert some/more willpower during the earlier parts of the day especially if I eat something early on or at noon.
In the end both I and the 🐹a seem to be happy with.... SOME food between wake up and 3pm. SOME food between 5 and 7pm. SOME / probably most of the food around 11pm to 1am
I do switch the 5-7 and 11-1 in terms of which one is more food depending on where I am and amount of activity.
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Go easy on the chocolates and treats - have a wonderful day!2 -
Does anyone else get mentally exhausted from trying to play nutrient tetris all the time?
Every morning I plan my meals to ensure I hit my fibre and protein goals, while still sticking within my calorie envelope...and that sometimes makes my meal choices really repetitive and boring. Sometimes I want to kick over the traces and have a slice of white toast with butter and jam for breakfast for the same calories as my Crunchy Bran and Fage Greek Yoghurt...but the Crunchy Bran and yoghurt give me 15.1g of protein and 11g of fibre and the white toast/butter/jam combo just gives me fat and carbs...
At lunchtime it's tempting to skip my chilli dahl and have a grilled cheese sandwich...but the chilli dahl gives me 20.5g fibre and 17.5g protein for 275 calories, while the grilled cheese sandwich would give me less fibre and protein for way more calories.
Just once in a while I'd like a banana rather than raspberries or a couple of pieces of chocolate rather than a couple of dates. Being virtuous is a real drag.
I enjoy the foods I eat, but oh my lord, it would be so nice not to worry about fibre and protein every once in a while. I know a day without hitting my targets for fibre and protein won't do me any harm, but I've learned the hard way that fibre and protein help me with fullness and energy, so I'd jettison them at my peril.....
Calories don't stretch very far when you have to try to hit goals for fibre, protein, fruit, veg while still keeping your food palatable and interesting.
Sigh...4 -
I confess I pay no attention to fiber, carb, or protein goals. I really should! Once in a while I glance at overall percentages. I just try to keep total daily calories in line regardless of the foods I choose. Probably because I’m math, number crunching and spread sheet averse. Mainly because I think these goals are long term and my long term is much shorter than most people here! 😂
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I understand that viewpoint Yooly, but sadly I can't afford to be blasé about fibre and protein because they have an immediate impact on the way I feel and the way my body reacts (i.e. it's not a long-term issue for me). Because I have slow gut transit, I get chronic constipation if I don't eat at least 30g (and ideally closer to 50g) fibre a day, accompanied with plenty of fluids. The condition is exacerbated by eating a low fat diet, which is why I include full fat milk, full fat yoghurt, olive oil, butter, nuts and cheese (in moderation) in my diet.
So fibre is a definite cause-effect dynamic which I ignore at my peril.
Protein is less clear-cut....having low protein doesn't seem to have a major impact on my health, apart from hunger. Higher protein definitely keeps me fuller for longer. So ideally I aim for 1-1.5g per kg of bodyweight per day (which for me equals 65-100g of protein.) I'm not obsessive about it, and don't worry if I don't hit it...but I try to hit it whenever I can, so that I feel satiated and comfortable.
Shoehorning 30-50g of fibre and 65-100g of protein into a deficit calorie budget isn't easy. I could achieve it easier with supplements and things like konjac noodles and psyllium husk, but one of my weight management 'rules' is to never eat anything that I find unpalatable (let alone downright nasty) just because it keeps me under my calorie goal. I try to find other ways to complete my tetris puzzle without resorting to dreadful things like those!
As for the other 'macros' and 'micros', I pay zero attention to those, on the assumption that a varied diet is sufficient to cover my carb, fat and vitamin/mineral needs.4 -
I'm starting to consider reducing my protein goal at the end of this month. Not sure I really need 100...shoulder is healing (it will have been 4 months since surgery). And I'm feeling a desire to maybe cut out dairy? eggs? for awhile? Mainly for compassionate reasons - but also to give it a whirl and see how it feels.
If I had easy access to small farm/humanely raised dairy/eggs, I might hold out another few months. But nothing within walking distance to me. And it will be awhile before I can cycle there - and it feels maybe easier to give it up than to cycle along unpleasant roads to get it.
So - if I try to stick to eating whole foods (no protein supplements or fake meat) my protein numbers will go down. But I think it will be okay? lol. Lots of question marks ????????
At least I know the fibre and everything else will be way up there. Except maybe calcium....hmmm.....will start tracking that I guess?
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Fortunately (or unfortunately 🥺) I have the digestive system of an ox. So for me it’s basically quantity and quality. I count on food variety to cover my abysmal macro tracking. Surely not for those who need to be more careful and thoughtful.3
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I’m down to one day per week of physical therapy. The therapist says the next three sessions are optional. I’ve also started back to hour workouts at the gym three days a week. I’d like to build up my endurance so I can get back to taking longer walks. The trick will be not to push too hard and re-injure myself.5
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Gosh an hour at the gym three times a week sounds like pushing yourself to me! I'm not a natural gym bunny - I prefer to get my calorie burn from walking and cycling, with the odd home yoga session thrown in for core strength and flexibility. I ought to do more yoga and resistance work because my core is really weak, but somehow I can never find the motivation.
I have super-strong legs but my leg tendons and muscles are very tight; not a good combo for avoiding injury. I also have little flexibility in my upper back and midriff...so I really ought to prioritise the yoga.
Sigh.6 -
Well my gym time is split between cardio and weights. When the gym was closed due to covid I was walking 3-4 miles about four times a week. The result was a foot stress fracture, hip bursitis and lots of rehab. Doctor says I need to make some concessions for age and arthritis. So now it’s more flexibility and delaying muscle loss. Ah the joys of old age!4
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I don't go to the gym lol. Too scared and embarrassed plus I have physical issues that limit what I can do. I really should get back to PT but $$$ even with insurance. So I mostly walk, do yoga and pilates, and some at home light weights. Some days I can do more. Some days I can do less. Depends how things are feeling.
Right now I am doing nothing because I am still so sore from the accident. I swear every day it is a different body part that joins the party. Though my left knee and ankle pretty much are consistent. I must have braced with that leg.
Took the car to the shop today and left it. I should know by tomorrow what the plan and schedule is. Luckily I was able to get a rental through my insurance and they met me at the shop. So it was pretty quick and simple.4 -
Glad the car issues are coming together. I hope your body starts recovering soon and body parts start leaving the party.3
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Yeah, body parts
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I admit @Yoolypr that your trials and tribulations with walking scare Gimpy... cause Gimpy can feel both knees... and has a couple of years before he gets up to where you're at today!!!
Link should self destruct in three days... but this is why Gimpy and his "have maybe 25% of my 4 legs still working" enjoy their outings!!!
NOTE ON LINK:
--Not sure why when clicking on it via MFP it is asking for Microsoft Live Login information: it shouldn't and you shouldn't have to.
--When I right clicked the MFP link that opens up in the second window with the warning that you're leaving MFP, and selected to open the link in an inPrivate window (incognito or secret mode in some browsers) (not just a new window, but a "private" window, 3rd option down for me in Chrome), it also opened up correctly straight to the pictures without asking for Microsoft login info.
--Also "copying the link address" and manually pasting it in a new window instead of clicking on it via MFP seems to open up correctly. Copy link address via menu instead of cut and paste may be easier from the second screen "the you are now leaving MFP one" -- ugh. Things should just work (TM) a bit better!
https://1drv.ms/f/s!AlgtwN62hw659lOFpFu4eURUnya4
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Oh, PAV. My soul tried to slither on through my fingers, keyboard, virtual runway to that walking trail. Keep those knees!!!!
How is your Vitamin C input? When I started taking collagen (for knees originally) the research I found said it was maybe effective (lol - yes I still bought it) if taken with a good source of Vitamin C. I've since read more and more how necessary C is for our joints. I'm still taking the collagen - "just in case" - but have made a great effort to up my Vitamin C. My knees - though they are "bone on bone" with tattered meniscii (is that the plural?) in both, are holding up okay! I do avoid stairs and squats though - they don't like those.
(The link worked find when I copied and pasted)
I'm now sharing my Tuesday. It was another freakin' crazy innercity Hamilton day. A bootless, coatless woman begging to be let in the door at 5 in the a.m. My quick thinking self couldn't say no (forgetting completely the pepper spray on the shelf by the door until afterward). Once she came inside, the blood on her hands and her good-sized steak knife did indeed throw me off a bit. I'll stop there, but all was okay in the end. The police took her to a safe place. I thought I was okay with it all. And maybe today I am. But it has been a couple of knocked-on-my-behind days.
Yesterday I tried out a fold-up wagon a friend gave me - took it for groceries and thought I would pick up some for my cousin too since weight was not an issue. I noticed that some extra-delicious protein bars were on sale, I normally don't let those in the door either, but this time thought I would take a chance, and bought a box for me and one for him too.
Well, ten protein bars down within an hour of getting home, it became very clear that it was a very bad idea.
I've got to be more careful with the front door.
Somehow I managed to come in just 35 calories over maintenance.
Anyone want to buy a cut little house in central Hamilton?????4 -
Wow, @lauriekallis sounds like you had a scary Tuesday. Glad you are ok.
We are getting snow today, but it is just a light snow with a lot of wind. I don't have to go anywhere today so I am content to sit and watch it out the window.
Today is our anniversary. My daughter wrote a note on the whiteboard in the kitchen for us this morning. It says "Happy Anniversary Mom & Dad!! 21 years!!" We don't have any plans to celebrate right now but our kids may surprise us and take us out to eat tonight.2 -
Congratulations, ABD! 21 years. Hope you go out tonight
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Laurie!! Do not open the door to strangers especially at 5 am. Call the police first at least. Your heart is in the right place but it’s just too dangerous these days. I don’t answer the door to anyone unless I am expecting them. Might be time to move to a safer area?3
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Today was my husband's first face-to-face transplant clinic since pre-pandemic. Back then in the 'before days' it was always our tradition to go to the smokehouse for a late lunch after all his hospital appointments (whether renal, vascular or dermatology), either to celebrate a good result or commiserate a bad one. Today was a cause for celebration, so off we went....
First restaurant meal in 2 years....
I'd prepped for it by having a light breakfast....we sat down to eat at 3.30pm and I was ravenous...I didn't hold back on the ordering...
One steakburger, topped with guacamole, chargrilled smoked bacon and chargrilled smoked halloumi. LTO & mayo. Coleslaw. Rustic fries. Pretzel bun. Pint of Diet Coke.
I bought about a third of the halloumi and a quarter of the steakburger home for the dog. Left half the bun, a little of the coleslaw and more than half of the fries. Polished off all the rest. I reckon it was about 1200 calories all told. Worth every calorie.
The dog enjoyed his dinner too!5 -
What a feast! Good work in not eating everything and for planning ahead. 👍2
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Great news, Bella!
I did indeed call the police, Yooly. Problem was that she thought people were chasing her - didn't seem unlikely. The neighbourhood is "in transition" ... lol ... hopefully it settles soon.3 -
@Americanbabydoll ABD: Happy happy happy anniversary! I hope you all enjoy the day!3
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@Bella_Figura Awesome looking food. I AM impressed at your self restraint!
No way MY dog would have ended up with anything out of that plate.
Though I admit would have probably ordered the slaw plain (no dressing, or skipped it if they couldn't do that) and mustard instead of mayo on the burger saving a 100 Cal or so and not really impacting ME at this point in terms of preference.
Re: nutrient Tetris previously mentioned: you know what *I* am thinking and what I'm going to say. Watch it. And be willing to adjust as and when needed! Which only you and your hamsters can decide.
It SHOULD be fun. (for values of fun). If it is no longer fun you have to adjust so that it is fun again (for adequate values of fun so that you remain willing to continue). Cause if we end up saying *kitten* this and stop managing our hamsters, THAT is when we lose the fight! Yes, there is a (weight/time) cost potentially associated in being less than "perfect". But, my opinion that the cost in time and weight is less that the potential risk and cost of trying for perfection (aka: pushing too hard/making it too difficult/etc). That second cost is, imho, much higher because it increases the likelihood of having a *kitten* this episode. Which is when disasters happen.
Absolutely staying in the "zone" is when most of the correct weight change and management happens. But, while in the zone, from time to time step outside and evaluate how well you're managing things and allow for sufficient flex.
I know this Garfield can do! Congrats on the low overweight status too!2 -
@lauriekallis I am simply floored. Holy crap. I don't even know what I would have done in your place. I'm pretty sure a guy would not have seen me open the door, but an older woman? And this had so much potential to go south. Holly crap.
I can see why the protein bars would not be safe.
And I fully agree that the front door.... seems to be more of an issue over there. Mind blown.
To be very honest I am just impressed as to how well you managed the situation and your visitor till the police arrived.
And yeah... maybe a few pre-planned meals at minimal if any deficit till all the hamsters calm down?!?!?!2 -
I admit to.... err.... not getting extra vitamins or minerals other than through food. Which as age increases may have to change, I guess, reluctantly, and under protest!1
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Morning clementines! They are my answer. And afternoon kiwis - for the knees (and it even rhymes
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You know - other than maybe being really dumb to open the door - I did handle it well. You have me feeling all proud! I made her tea while she cleaned up her hands (brought her a bowl of soapy water and a washcloth where she sat by the fireplace to warm up) - got her in some boots and a jacket (she arrived in stocking feet and a tank top and it was really freakin' cold -8c or 17f) , and had her speaking about her pet rats for awhile to distract her and keep her here while the police where checking out her place a few blocks away. I think the hamsters have calmed down now. They really do look for any excuse.
Nutrient Tetris. hmm. I love Tetris. We have a gameboy with Tetris in the bathroom so it would make sense to connect inbound nutrients with Tetris too!
Was really glad to read how you enjoyed that meal too, Bella. I agree with PAV it has to remain fun.2 -
You are one brave lady Laurie!
PAV - you might request a bone density test next time you see a doctor? Mine was always fine until weight loss. Had no pain or issues walking other than fatigue. Now I’ve been prescribed massive calcium supplements and vitamin D3. Hate having to take them and not sure if there is reliable data but willing to try especially after the stress fracture (caused by walking!). Also the last six months of hip bursitis and pain. And hubby insists I do what the doctor says.
Of course I’m a hundred years older than you youngsters.3 -
Very fine line between brave and foolish.3
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@Yoolypr being a curious sort of person, a bit after joining MFP, I started doing DEXA scans while losing weight more rapidly and into my first year of maintenance. They don't really show anything earth shatteringly new. BUT, I did find them quite interesting at the time. And still do!
There are a couple of fascinating "insights" from them. While I did lose some bone density as might be expected with the reduction in weight, it was a relatively small loss and I remained above the bone density of my age comparison group and with a less than 10% density reduction compare to a 30 yo male (the t-score = -1 line)
And the whole "heavy boned thing"? Total bone mass: 5.7lbs!
What was also interesting to me were the "nakid pictures" comparing December, March, May (all during my first nov-nov year on MFP), then October yr2 @ the end of more rapid weight loss, then March still year 2 on MFP and losing slowly, and then almost 18 months later in June of year 3 of logging at a stable weight
Also of interest how a shoulder injury affected the lean and fat mass of my arms during the year and a half between the scans.
While fat mass reduced just enough so that overall fat percentage reduced for the right arm, due to a paucity of effort, the ratio of fat to lean mass lost on the right arm (not injured) was far from ideal. And the left arm (injured shoulder) was a disaster with fat % increasing.
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