July 17 Sign In
Mrs_Hoffer
Posts: 5,194 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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It is so nice to re-read all the NCSVs today. You've all been a rainbow in my life. Have a wonderful weekend.
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Tweak Yoir Week (Optional) Challenge
Many, if not all of us, cited Being Healthy as a main component of our “Big Why” last week…
What if I told you I had a pill 💊 that’s been correlated by multiple studies worldwide with reducing your chances of dying from all causes by 13%!
AND it lowered your chance of dying from:
cardiovascular disease by 12% (1 in 8.3), dying from cancer by 10%, and from respiratory diseases by 35% lower risk (1 in 2.9)?
Amazing, right!???
Well, those results, it turns out, occur with just 1/2 the 💊 because you are likely already taking at least the other 1/2 each day!
Well, here it is!
Eating 3 servings of vegetables and 2 servings of fruit instead of the TWO servings that most people eat was correlated with the above results. (Another study said the average American eats 1.5 servings vegetables & 1 of fruit. HALFWAY there!!)
Note on Servings = 1/2 cup except for salad greens (1 cup)
[I use UK recommendations of 3 oz per serving - easier to track!]
But there’s more good news…. especially for those of us who are eating your “Daily 5!”
**** Multiple studies show eating 9-10 servings yielded MORE than twice the benefits of 5 servings.****
🥕🥦🍎🍉🥬🥑🍆🥝🧅🫑
*** Also note that fruits are just as good as vegetables - just a bit higher in sugar/calories. Plenty of fiber, minerals, vitamins! Side note: fruit is often better for IBD patients.
🍎🍊🍐🍏🍋🍓🍇🍉🫐🥭🍍🍑🍒🥝🍈
So if you’re not a fan of vegetables, no problem! Be a proud fruit eater!
Will you join me? I let my 7-10 servings a day of “FREGGIES” habit slip by the wayside!
SO, I’m inviting you to join me in doing a 7-Day Challenge to increase your average Freggie servings from X to Y per day. You get to choose X & Y!!
I’ll be doing this…
Sat July 17 (5 or more servings or 15 oz+)
Sun July 18 (5.5 or more servings)
Mon (6 or more servings)
Tues 6.5 servings or more
Wed (7 or more servings)
Thur 7.5 or more servings
Fri (8 or more servings)
Apples 🍎, watermelon 🍉 , baby carrots 🥕 broccoli 🥦 berries 🍓 salads 🥗 and more!
Remember: 13 percent reduced risk of all causes if you eat 5 instead of 2 servings a day.
Who’s in? You set your own goal!
In fact, maybe your freggies are just fine! How about your starches or fats etc. Is there a slight tweak you’d like to do this week?! (Hey? that rhymes!! 😁)
Have fun with this!
🌸Maddie
PS I’m going to try out the Eat Five App for Apple devices. There’s probably a better one? But will do for this week!
PPS Favorite Recipes & Prep Tips are appreciated!
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These are some of the truth I tell myself every week and sometimes every day, especially on weekends or parties.
1. It is about my health. This is one thing in this life that nobody can do for me.
2. Nobody can exercise on my behalf.
3. Nobody can keep track of what I eat, bite, lick, drink, etc., on my behalf
4. Nobody can stay within my calorie/micro budget on my behalf
5. Food is my body fuel. Food is made for my body not my body for food. Gasoline is made for cars not cars for gasoline.
6. My body is too precious and too expensive to put any type of fuel. Just like you will put the premium fuel in BMW, Mercedes, etc.
7. Nobody over fuel their expensive cars. Therefore, no overeating and getting sick, guilty etc., the next day for me. (truth I always tell myself on weekends)
8. My goal in life is not to make pharmaceutical companies/ or big food merchants rich at my expense.
I am going to enjoy this weekend and come out of it without guilt.
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@MadisonMolly2017 - what a fantastic challenge! I normally eat quite a few fruits & veggies, but lately have been slacking so this will be a great reminder to get back on track. I like to say I'm a vegan wannabe because I absolutely believe it's a healthy way to eat. However, it will never happen because I like bacon too much.
I missed a day or two of posting and tracking. I have a huge event at work in August plus a couple smaller things in-between. I've been waking up at 2 am unable to get back to sleep because my brain starts thinking "call that person, check that list, make sure....." Most people would have pulled back as they got closer to retirement - I feel like I'm running for home plate and diving in head first. And I did it to myself. I love events - I love when they succeed - and then I start thinking about how to make the next one bigger and better. It's this stage of prep that makes me wonder "what was I thinking."
I also had a doctor appointment yesterday. While she noticed I'd lost weight, she also told me my bad cholesterol was up which really shocked me. I have extensive heart issues in my family, and had several tests last year which for the most part all came out good. So I've been assuming I inherited my mom's heart, not my dad's. My doc is re-ordering one of the tests and will check my cholesterol again in 6 months but if this continues she'll prescribe medication which I do not want to do. Hubby and I discussed this last night and he agreed to cut back on red meat and all the tasty fat stuff he adds. And so, the challenge to eat more fruits and veggies is very timely for me.8 -
@MadisonMolly2017 thanks for the reminder. I eat vego for breakfast and lunch then a very small amount of meat usually chicken for dinner. I rarely eat red meat or fish, prob eat it a few times a month. I would love to go full vegetarian but i find it too hard as i cook meat for hubby and buba. I went vegan for 18mths in the past and felt really good. Xox
@victorious55 read over ur truths, a few times actually. Thanks 4 sharing. Xox
@biketheworld sorry the news from ur dr wasnt great! Nice to hear that hubby is on board to support u!
17th July
Used all my calories today and day off from working out but did chase baby around the house. Xo
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🥰 Love all the suggestions and advice that have been posted today.
Welcome to Saturday Crew. I’ll be reading the posts and commenting as the day goes on. Have a great one!
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Well @MadisonMolly2017 you made me look at my past 7 days in my diary and count to find I'm averaging 4 freggies/day. So I'm in, I can, and should keep that up to 5+ on average while on keto (ETA translation: particularly while on keto, should be that way regardless).
While most fruits are out of reach for me on keto due to net carbs/serving, I eat avocado and coconut literally on the daily... FYI, I am counting my coconut intake as fruit, which it technically is, because I consume a lot more than most people (roughly 10 ounces of raw coconut butter per week). So it's a significant nutritional item for me and not some trace addition or topping.
Heck, this could even become a regular daily goal...done.6 -
Well, interesting, since the serving size of an avocado is 1/3 avocado and I was counting a whole avocado as a serving, I undercounted. Oh well, still going forward with the 5+ daily goal.5
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WhatMeRunning wrote: »Well, interesting, since the serving size of an avocado is 1/3 avocado and I was counting a whole avocado as a serving, I undercounted. Oh well, still going forward with the 5+ daily goal.
@WhatMeRunning Just means you’re 2 closer to the Holy Grail of 9-10 servings a day!!! Yay!5 -
Oh Maddie... you really are telling ALL the secrets at one time!!! LOL. I find it very strange that my PCP did not recommend the fruits and veggies thing but only the "mediterannean" diet to me. I wasn't really ready to listen at that time because I workout and am a healthy weight.... But I do enjoy the fruits and they help with dehydration much more than chugging any amount of water for me.
Did I exercise for at least 20 minutes? yes
Did I stay within my calorie budget for the day? yes
Did I keep track of everything I ate and drank? yes
Pass days used:1
thank you victorious. Today I am choosing to be a rainbow in someone else's cloud. Yesterday one of my neighbors did that for me so I am just going to pay it forward today if I get an opportunity.9 -
June 16th 10.7 oz 3.6 servings
July. 16th 22.0 oz 7.3 serv.
+3.7 servings
June 17th 10.1 oz 3.4 serv.
Today (so far) Breakfast 9 oz 3 servings
Lunch
Dinner
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SummerSkier wrote: »Oh Maddie... you really are telling ALL the secrets at one time!!! LOL. I find it very strange that my PCP did not recommend the fruits and veggies thing but only the "mediterannean" diet to me. I wasn't really ready to listen at that time because I workout and am a healthy weight.... But I do enjoy the fruits and they help with dehydration much more than chugging any amount of water for me.
Did I exercise for at least 20 minutes? yes
Did I stay within my calorie budget for the day? yes
Did I keep track of everything I ate and drank? yes
Pass days used:1
thank you victorious. Today I am choosing to be a rainbow in someone else's cloud. Yesterday one of my neighbors did that for me so I am just going to pay it forward today if I get an opportunity.
@SummerSkier
Yep! We got so many pros in here, and it’s a weekend, I figured I’d include it all! PLUS it’s summer, Summer 😄, never a better season to boost the Freggies!! (Northern Hemisphere, of course)
Am now wondering if I should have created 3 shorter posts 🤣😂4 -
17/07/2021
Exercise – yes – bike ride 50 minutes plus walking videos (too hot for hard cardio).
Tracked – yes
Calories – yes with nearly 200 to spare.
Freggies? I eat a lot already, don’t need to increase them. My gripe about eating out is that there are never enough veggies.Friday: breakfast – included 60g of fresh fruit
Lunch – salad with approx. 390g of salad veg
Dinner – roast chicken breast with approx. 345g veg (+110 g potato which some people don’t count)
Dessert – yogurt with 160g fresh fruit
Snacks – raw carrot 60g, strawberries 65g
Total freggies: 1,080g ie about 13 portions (1 portion = 80g)
Saturday very similar, total 1,060g mix fruit and veg. 13 portions again.
I easily get more than 10 portions a day except when I’m away from home, then it can be a struggle. When I’m really down to the wire losing weight I have to cut down on fruit because of the higher sugar and therefore calorie content, so I major on the green leafy veg.
I do have to work at getting protein levels up, I don’t use supplements but I do have “protein bars” as a snack sometimes. I also have to watch my calcium intake as I have been diagnosed with osteopenia.
Good luck to everyone who does accept the challenge - your body will thank you - and so will your older self in 10 or 20 years time!6 -
Hi @lesdarts180 !
Yep, I knew a number of USC-wts get plenty of Freggies! So, I mentioned if there’s another tweak you’d like to make - up or down - join us. My understanding, however, from your previous posts that food, exercise, and maintenance are all going smoothly & you feel everything is in a great spot! Congratulations!!
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July 17
✅ - Exercise 20+ Minutes (Rest day but still active with chores, kids, etc)
✅ - Calories within budget (73 under)
✅ - Tracked every detail I consumed (yes)
0 Pass Days Used
Personal Challenges Met: 12/17 days (2nd, 4th, 5th, 11th, 15th)
✅ - Net Carbs 30g or less (17g)
✅ - Protein 180g or more (198g)
✅ - 5+ Fruits/Veggies (6)
✅ - All Scheduled Workouts Completed (0 - Rest Day)
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WhatMeRunning wrote: »July 17
✅ - Exercise 20+ Minutes (Rest day but still active with chores, kids, etc)
✅ - Calories within budget (73 under)
✅ - Tracked every detail I consumed (yes)
0 Pass Days Used
Personal Challenges Met: 12/17 days (2nd, 4th, 5th, 11th, 15th)
✅ - Net Carbs 30g or less (17g)
✅ - Protein 180g or more (198g)
✅ - 5+ Fruits/Veggies (6)
✅ - All Scheduled Workouts Completed (0 - Rest Day)
🏆🍉2 -
I treat/track the majority of fruits and veg like water: I don't. It's just a natural part of my day and ties in with my need to have more than the average amount of daily fiber than typically suggested for women. So unless it's a time like today (where I went to the farmer's market and got veggies I don't typically eat), I don't bother to track.
What I do need to work on is lowering my fat macro (which will then naturally push my protein macro back up because, uhhhh, I've been failing on that for over a month now). My ideal macro spread is 40-40-20 where the 20 % is from fats.
Thanks for the new challenge. Perfect timing as I got rid of one challenge today: a sub-60 minute 10 km run.Granted, there are professional women athletes who can run this distance in half the time but I'll take what I can get. While I'm not a company shill, the new shoes I got a week ago really did help. Apparently my running form was really impeding my progress 🤷🏾♀️ It took a few short runs to understand how to fix my cadence and posture but I'm running faster with less effort. Praise be! 🙏🏾
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Did I exercise for at least 20 minutes? YES | 10 km (58) TOTAL: (58)
Did I stay within my calorie budget for the day? YES | Base + 682
Did I keep track of everything I ate and drank? YES |
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Personal Bonus: Did I meet my protein macro for the day (40%)? NO | 32%
Pass Days Used:
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✅ - Exercise 20+ Minutes (HIIT, walking, garden)
✅ - Calories within budget
✅ - Tracked everything
1️⃣ Pass Day Remaining
I already eat more than 9 servings Freggies daily, and watch my macro/micro balance. Also beginning to eat our own fresh produce. I love summer. 😂 Best of luck if you take on the challenge.
@SummerSkier - I totally agree that eating water rich fruit/veg is far easier than chugging water.
@lesdarts180 - I also have to work on getting my protein in. I don't do supplements either. My go to is cold water prawns. I keep a bag in my freezer.
@WhatMeRunning - Rest days are the same for me. Just a day when I don't do formal workouts, although I still do my walking.
Coming up to midnight so I will check back in the morning.7 -
7/17
Exercise not deliberate exersize. Was going to walk then we got thunderstorms. I did do several small walks while walking the dog
Caleries- yes
Logged?-yes5 -
Congrats on the sub-60 10k @MaltedTea, that is an impressive feat!2
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I have ups & downs with my freggies. Lately it's been down, so I've been really trying to get more in, especially fruit as it's not really part of my everyday. I will be aiming for the 2+5 recommendation this week (starting Sunday since Saturday is already over here)!
July 17th:
✅ Tracked all my calories
❌ Stayed under calorie goal
❌ Exercised more than 20 mins
3/17 days (started July 12th, so 3/6 days from when I started)
3 pass days used
Yikes, I really gotta get myself back outta this rut!!4 -
What a day painted front porch while hubby and son completed the new stone wall around the garden in front of house looks so nice 🙂
My exercise was painting all day, logged tracked and stayed under I think I will sleep well tonight 😴7 -
Another travel day. Pass4
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@MadisonMolly2017 what a great post about freggies! In the past 6 months or so I believe I've tripled my intake of freggies... I am going to work to increase that even more!
@MaltedTea Impressive time on your 10k. Those new shoes are very fast! Lol. Seriously tho, awesome job.
@TerriRichardson112 I've been trying to increase my protein... keeping a bag of frozen prawns in the freezer is a good idea - I will have to try that! Thanks.4 -
Jul 17:
✔️ EXERCISE: 85 minutes in two walks.
✔️ CALORIES: 1598/1600
✔️ TRACK: Yes.
PASSES USED: 4/3 (3Jul)(4Jul)(Jul8)(Jul14)
✔️ Yoga/stretching (daily)
😃 Strength training (M,W,F) 😃 Rest Day.
Personal Challenges Met: (10/17)
"Push yourself. No one else is going to do it for you." ~Unknown."
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✅❌✅
Was over my MFP goal but under what my Apple Watch said I burned for the day by a couple hundred so I’m not overly worried about it. The separate tracking I’m doing in excel is highlighting how much MFP shorts me on my “maintain” number and it’s quite a lot! Hopefully I’ll end July with a good idea of where my daily goal should be going forward. 🤞🏻4 -
July 17, 2021
Did I exercise for at least 20 minutes? Yes, good dancing
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Kitchen Closed? Yes
Going "nuts" with nuts today? No (14 days-free )
(I go "nuts" with nuts most times, trying to continue a good habit this month. Counting the number of "nuts" free days.)
Pass day 1/3 (this is for accountability to myself and my records).4 -
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I need to take pass days from the 9th thru 17th. Its been a rough week and half but I think its finally over now. Of course I have boundaries established and my attorney has given me some advice. I honestly thought of dropping out of UAC and joining in August but this is part of the problem also of feeling like my goals are on "hold" until the start of next month or at the mercy of my abusive ex. So I am disqualified for July, but I need to continue to post and get active in the UAC again so I can start to develop my healthy habits and stop the unhealthy habits.
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