December 30
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dsgoingtodoit wrote: »No winner's circle.
Not sure what the champions thing is....
yes x's 3 for today
used 5 passes this month
Champion = "you kept reporting, even though you used 4+ pass days." (as opposed to dropping out)
You are still here and reporting ....
You are A CHAMPION!!!4 -
Update at the end of the day,
I didn't track dinner, but it included apple tart and quite a lot of cheese! The main course was a nice light fish dish.
I got some dancing in, but have ended the day at less than 10,000 steps.
On to tomorrow.5 -
December 30
✅✅✅
7 pass days used
Today's exercise was stretching, balance & mobility...or maybe I should just call it yoga? 😁
@mshawski while people can criticize almost any dietary advice, that nutritionist seems like a quack with some agenda to me. Best case she just was never going to be a successful nutritionist for you and you should try a different one for sure. It's not you.3 -
The Champions List is those who continue trying and don't give up. With practice like that eventually a Winners Circle is inevitable. Plus it has a proven track record of better health results than giving up.dsgoingtodoit wrote: »Not sure what the champions thing is....5 -
*45min jog, walk & stretch.
*Meditation and journaling
* Under calories
* Tracked blt
* Monitored sugars but over slightly
@mshwaki I can see why you are confused by it all. Seems really odd! Bless her. Lol! My appendix burst which led to a nasty infection after bub was born. So I consulted a natrapath during my recovery and found that she gave me some really great advice and support with food and health. Long story short might be worth speaking to friends and see if they know of a professional that has a good rep. That's how I found mine. Good luck with it! Xo
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Thursday December 30
Second last day of 2021! 😳 The year that felt like it would never end.
Tracking ✅ (and I genuinely feel back “on track” after some higher calorie (but all tracked) days.)
Calories ✅ Under and aiming to keep just at the underside as long as I can (as long as I am not hungry). This should be easier now that the antibiotics are making me so nauseous (and I can’t have alcohol because of them).
Exercise ✅ Two twenty-minute quick-paced treadmill sessions so far today. One extended stretching session has helped work out some knots. Another hot bath before bed tonight.
No to the Winners’ Circle for me this month; yes to being listed as a Champion! I have worked harder than any of the previous 4 months to achieve this and am proud to have kept on going.
This is truly the best group of people. Thank you each for being here and for all the encouragement you share.
Julie
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3/3 pass days better be careful anyway… tracked pizza and beer oops but it was good! Some weight work bring on 22!5
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✔️✔️✔️
2/3 pass days used.
Feeling confident about the winners circle!!!5 -
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Dec 30:
✅✅✅
@mshawski Maryann, I'm sorry that you had that experience.... and she does sound like a quack to me. Please don't let this experience crush your enthusiasm. You're doing well, and I agree with others that you need to find someone who knows what their talking about, someone that you will 'click' with.
I made my own sauerkraut last week and it should be ready in the next day or two - I made it specifically for our New Year's Day meal! Hubby will be eating it with pork.... I will not.5 -
Sounds like a great day and wishing you a great trip @lesdarts180
Hope you are still feeling fine @BMcC9
Great planning today @LazyBlondeChef
Way to hang in there this month @bookieNJ
Great reporting today @SummerSkier hope all is well.
Fantastic way to wrap up December @jamcnewman
@snowshoe072 you are an exercise beast lately, keep it going!
@Mrs_Hoffer that sauerkraut sounds great! Homemade is the best! It's been years and back when I made it my wife refused to go wherever it was being made 😆 Needless to say it was ALL MINE and I was ok with eating it all.
Congrats on 3xYes today @TerriRichardson112 @victorious55 @bradkcrew @donna25trinity2 -
Got my booster almost 12 hrs ago - "worst" effect so far is gradual continuing tightening of shoulder / upper back / wrist muscles .... but NOTHING else so far.
Exercise:
(done early just in case - and will be doing some more too - currently at 8043 steps and 159 fitbit activity credit earned so far)
Logged: all
In Range: (haven't touched any exercise credits)
30 days of Doodles challenge Started Dec 6 25 for 25 so far!)
= done on the day 
= caught up after-the-fact
WK1 (mon=>sun)
Wk2 (mon=>sun)
Wk3 (mon=>sun)
Wk4 (mon=>sun)
Day-by-day Doodle themes:- WK1 - M electronics (cell phone / earbuds / laptop);
T paper-based (banner / paper scrap / coil-spine notepad);
W sweet treats (doughnut / ice cream cone / cookie);
Th unicorn (unicorn toy / gem-stone / lollypop) ;
F around the kitchen (coffee mug / frying pan / stand mixer) ;
S magic (crescen moon / crystal cluster / potion bottle);
Sn self-care ( candle / claw-tub / wine glass); - WK2 - M mental self-care ( journal / pencil / pen-holder cup ) ;
T on the desk ( globe / highlighter / washi tape );
W florals (blossom / vine / leaves );
Th stationary ( envelope / push-pin / paper clip );
F home electronics ( tv/ gaming controller / big chair ) [done on Saturday];
S home decor (potted plant / lamp / wood-grain picture frame );
Sn fitness activity ( water bottle / barbell / bathroom scale) ; - WK3 - M Vegetables (bell pepper / broccoli / carrot ) ;
T Celebration (balloon / cupcake / wrapped present); (done next day)
W Into the Wilderness ( pine tree / mountains / camper van ); (caught up)
Th Dinner date (flower vase / wine bottle / table for two); (done late)
F Tea Time (tea bag / boba tea / tea kettle); (done late)
S Fresh Fruit (watermelon slice / lemon slice / strawberry); (done late)
Sn Getting ready ... ( blow dryer / hair brush / hairspray ); (done late) - WK4 - M ...For Date Night ( eye shadow / makeup brush / mascara tube) ; (done late)
T Comfort Foods (bowl of mac 'n cheese / fries / slice of pizza ) ; (all caught up!)
W Night at the Movies (ticket / popcorn / soda ) ;
Th Bedtime (alarm clock / bed / sleep mask);
(Dec 31) F ;
S ;
Sn ; - Day 29 & 30 -
M ;
T
Still holding at 3 / 3 pass days used - PLANNING to be in Winners Circle.2 - WK1 - M electronics (cell phone / earbuds / laptop);
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@mshawski :Trust your gut, she's not qualified to help u on this part of your journey. good luck as u find the right one!
I'm in the winners circle unless tomorrow goes awry
3 yes day3 -
Did I exercise for at least 20 minutes? Yes, 66 minutes Peloton and 10 minutes upper body strength
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 - 3/3
Planning to be in the Winner's Circle2 -
❌ - Exercise - On the DL
✅ - Calories
✅ - Tracked
Pass days exceeded.
It seems I qualify for Champion but not Winner. Congrats to all the Winners!3 -
@mshawski I wouldn´t trust her advice either. Any good dietician should at least be able to tell you the formula she would use to calculate your protein needs and explain her rationale. I had the opposite experience with a nutritionist recently and was pleasantly surprised how helpful she was. (If you happen to be from Kansas let me know and I will give you her name-- I used Healthier You through Teladoc but I believe they must be licensed in your state.)
✅ Exercise: 40 minutes walking
✅ Calories
✅ Tracked
1 pass day used (Dec 25 )
I think it is safe to say I will be in the Winner´s Circle this month, barring an onset of temporary insanity in the next hour that causes me to eat an additional 1500 calories and not track it! It was a 24 hour fasting day today so I am currently way under my calorie goal.
BTW I watched this video yesterday and found his comments about food addiction to be very educational.
https://www.youtube.com/watch?v=kN83jppeI7Q&ab_channel=TheGalenFoundation
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@mshawski
I’m sorry you had a bad experience.
“I saw a nutritionist today to try to get me back on track.
>>>>??what did you hope to get from her??
An eating plan?
Calories/day?
Motivation?
Protein per day?
Vitamin deficiency info?
They tend to just be an automatic pilot.
“I feel like it was a waste of time. That being said I really didn’t like that she told me I should be eating 1400 calories a day and not eating exercise calories back (38yo, 5’8”, 185lbs) and I told her that wasn’t sustainable for me and I basically got well then you won’t lose weight”
>>>>. **absolutely false** I am 27 years older than you, the same height, just walk 10K steps a day, and I lost 4lbs per month eating about 1,900 calories average, tracking to the gram everything I ate.
What she meant to say is “you won’t lose 2lbs a week if you don’t stick to 1,400 cals.”
>>>>I ran your numbers
>>>> I ran them for a GW of 163 which would place you in normal BMI. If you are ultra muscular weight lifter, you can go higher. Note: I placed you as daily exerciser or 3-4 intense per week…but I think you exercise at higher intensity … or frequency
The numbers show you can Maintain 185 lbs on 2,430 cals per day.
The numbers show you can Maintain 163lbs on 2,275 cals per day.
3,500/155 = 22 days
So you could eat at maintenance for 163 lbs (2,275 cals) & lose one lb every few weeks. It would slow down as you got close, faster in beginning)
If you ate 2,030, you’d lose a pound every 3,500/400 = 9 days
If you ate her recommended 1,400, you’d lose 7,210 …divided by 3,500 = 2lbs a week at your current weight. This is considered the maximum Healthy weight loss.
- My weight has no bearing on the number of calories I should be eating - just my height.
- >>>> Height, age, exercise level - yes
>>>>Your desired rate of weight loss has bearing on what you should eat!
You get to decide how fast or slow you want to lose. It’s just a numbers game. Balancing speed of loss with hunger & exercise stamina.
Protein:
The way I was dismissed when I asked for specific numbers for how much protein I should consume a day - I kept getting “it should be spread across the whole day”. Super. Great.
>>>> Yes, definitely spread it out over the day.
HOW MUCH IS “IT”?!
>>>> 0.8g per kg of body weight
>>>> more if you are lifting weights regularly
Some research says women over 60 do better with 1.2-1.6 g Protein per kg of body weight
I hope this helped.
PS I asked my doctor for nutritionist referral. A few years ago. His response: “Well, I could, but you know more than they do!” 🤣😂🤣😂 I spent 2016 until late 2017 taking a nutrition class, doing a lot of research, & getting to the bottom of a lot of this.
The fact is (sadly) nutrition studies are notoriously difficult to do. We are in the dark ages of nutrition.
Met a cardiologist recently. Asked him what he recommended diet wise: “Reduce Salt.”
To what level, I asked. “2 grams a day”
The average American eats 3.3 grams.
Note: he said nothing about cholesterol or saturated fats.
Yep, we’re in the dark ages. And most of the stuff on-line is folks just wanting to make a buck.
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@MadisonMolly2017 - Thank you for this ❤️
I work out 7 days a week - usually 4 days running, 3 days functional strength at the gym (sometimes 4 days gym depending on schedules and weather).
What I wanted to get out of it = help with my macros since I usually end up carb heavy to get my protein numbers high enough to meet what my trainer says. I’ve been told by my trainer to hit 1 gram of protein for every pound of body weight and I’ve been finding hitting over 130 grams a day impossible, let alone 180, and I usually land between 100 and 110 - so I wanted help with that. I have also found myself binging lately at least once a week so I’m clearly not getting something I need. I very clearly asked for a number goal on protein and carbs and just kept getting “spread it out over the day”. I do that already what I need to know is how much I’m spreading out! 😂 Also I literally crave nuts, beans, and nutritional yeast. That’s not like chips and candy - I figured something has to be making me want those and I was hoping for insight on that. Luckily the rheumatologist I saw Monday ran vitamin tests when he ran all the other fun stuff so hopefully he can at least tell me something since she was of no help on that front.
And she very specifically said I’d maintain my weight eating 1900 calories a day because “we really don’t burn that many calories when we exercise” and in order to lose 1lb per week I’d need to eat 1400.
Overall I’ve just plateaued and I thought hey I’m not a professional at this and maybe one could help me. What I learned today is that being “a professional” does not mean you are helpful and it has reiterated that this group of people (UAC) is just an amazing source of advice and support.
Thank you all. ❤️
Hard pass on a second appointment with that woman. I lost the first 60lbs without her, now I’m kind of set on losing the next 30lbs my way and ignoring everything she said to me. 😂
I will hit my goal weight in 2022. It will happen.7 -
Track: yes
Calories: yes
Exercise: yes- Full body warm up 5 min
- Day 14 of EPIC II - Lower abs & Quads workout (+ cool down) 50 min
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Exercise: walked
Calories: over
Tracked: yes
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