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January 25
Mrs_Hoffer
Posts: 5,193 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?
0
Replies
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With several members adopting a WFPB diet to some extent, I thought I’d share a little from a book “Eat to Live” by Dr. Joel Fuhrman. My nephew sent it to me a few years ago because of rampant heart disease in our family. Dr. Fuhrman’s research and beliefs are fascinating because he is all about eating high nutrient foods, primarily fruits and vegetables, in order to avoid many diseases, primarily heart disease and cancer. The research is compelling, although his strict vegan approach is not, in my opinion, sustainable for me. However, he makes this comment which I love:
Following a strict vegetarian diet is not as important as eating a diet rich in fruits and vegetables. A vegetarian whose diet is mainly refined grains, cold breakfast cereals, processed health food store products, vegetarian fast foods, white rice, and pasta will be worse off than a person who eats a little chicken or eggs but consumes a large amount of fruits, vegetables, and beans.
So eat your freggies!12 -
Jan 25 Tues
Exercise: Yes (30 minute dog walk)
Tracked all: Yes
Calories under: Yes
(all pass days used)4 -
great start... I started upping my fruit game last summer ... I think I remember a serving is 3 oz which we were discussing it. And to me it was pretty easy to track (loosely if need be) because almost every single fruit (melon, berry etc) appears to have pretty close calories counts for the same serving sizes.
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Looks like we are all looking to embrace a healthier way of eating I do like the comment from @biketheworld as I know I could not sustain bland and uninteresting food choices. My goal at 58 is to be as healthy as I can, to eat food I like with minimal additives. One also needs to remember that exercise goes hand in hand with this lifestyle food alone does not create who we are. We are defined by many different things that we do on a regular basis.7
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That quote is so true. Healthy eating is not about plants vs. animals. It's simply establishing regular eating habits that are as healthy and nutritious as you can achieve. It's really more "fresh whole foods" vs. "processed/pre-packaged foods". Successful diet plans just so happen to revolve around that principle, curiously enough.Following a strict vegetarian diet is not as important as eating a diet rich in fruits and vegetables. A vegetarian whose diet is mainly refined grains, cold breakfast cereals, processed health food store products, vegetarian fast foods, white rice, and pasta will be worse off than a person who eats a little chicken or eggs but consumes a large amount of fruits, vegetables, and beans.7 -
biketheworld wrote: »Following a strict vegetarian diet is not as important as eating a diet rich in fruits and vegetables. A vegetarian whose diet is mainly refined grains, cold breakfast cereals, processed health food store products, vegetarian fast foods, white rice, and pasta will be worse off than a person who eats a little chicken or eggs but consumes a large amount of fruits, vegetables, and beans.
So eat your freggies!
I also really like this quote. I've read "Eat to Live" a couple of times but have never gone all the way to vegan, low-fat. Dr. Furhman's Nutritarian diet knock was that it was hard to sustain in the long run, but this quote is the mindset that it's not about being perfect but in the game.5 -
25/01/2022
Did I exercise for at least 20 minutes?
• DAY 2 of EPIC I | BODYWEIGHT & DUMBBELL UPPER BODY 40 min
• Walking 5.41 km in 1:00:23 (5.36 km/h)
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank? Yes5 -
January 25, 2022
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
Habits to maintain this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (20 days -free)
Within Sugar macro today? Yes (11 day)
Pass day 2/3 (this is for accountability to myself and my records).5 -
@donna25trinity - H.A.B.I.T. = Hips, Abs, Butt, Inner Thighs. Great stretching class. I don't know if it's an actual known class or if the owner of my fitness studio coined it. She packs a lot into 30 minutes!
Nice to see all the comments about WFPB. Definitely not for everyone, but works for me. I've been a vegetarian for 40+ years, and sometimes go vegan for long stretches. Haven't always ate the healthiest as a vegetarian, but in the last couple years have embraced WFPB.
I like Dr. Barnard7 -
@Bill70sStrong - I have Dr Barnard’s book “ Breaking the food Seduction” or I think that’s the title. I’ve often said I’m a vegan wannabe, married to a meat and potatoes guy who does all the cooking. So I do what I can.5
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✅ Exercise: 110+ mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
I eat a mainly fresh whole food diet, but include some meat. Each to their own.6 -
Reminder: when I asked my (highly regarded- I found out) cardiologist about diet.
He said one thing: “Reduce SODIUM…every cardiologist always wants folks eating less sodium.” He wants it at least under 2,000. I told him mine’s under 1,500mg. He didn’t believe me. “Did you have a cracker yesterday?” I chuckled, “I don’t eat crackers.” Hehe
Also, see quote below…the processed foods tends to be crazily full of sodium as does most yeast breads, which seem to be most other than sourdough or Ezekiel.
I am wondering if the addictive qualities of starch carbs is actually cravings for sodium…
He didn’t mention fats, protein, no talk of freggies…just reduce sodium…
I thought it quite interesting & felt I should pass it on…
From AHA site: The American Heart Association recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults.
Because the average American eats so much excess sodium, even cutting back by 1,000 milligrams a day can significantly improve blood pressure and heart health.
And remember, more than 70 percent of the sodium Americans eat comes from packaged, prepared and restaurant foods — not the salt shaker.
On average, Americans eat more than 3,400 milligrams of sodium each day — much more than the American Heart Association and other health organizations recommend. Most of us are likely underestimating how much sodium we eat, if we can estimate it at all.
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biketheworld wrote: »........ I’ve often said I’m a vegan wannabe, married to a meat and potatoes guy who does all the cooking. So I do what I can.
OMGosh Diane, this is ME as well!! Lol. 🤣 I just keep saying that I have to give my sweet hubby time to get used to the idea that I don't want meat with every single meal! Lol. 🤷🏻♂️4 -
A busy day busy at work many assessments as a new program beginning 2/1 more snow shoveling 😜 that’s my cardio this week watching a weekend storm hope it misses us. Tracked and logged8
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Jan 25
✅✅✅ exercise today was walking at work (approx 20 mins)
Pass Days Used: 4/3
Great opener today Diane @biketheworld . I've ordered the book “Eat to Live” by Dr. Joel Fuhrman from my library.6 -
Everyone has some similarities in their plans keep moving forward5
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1/25
Exersised yes
Caleries yes
Logged yes6 -
1/25
Exercise 30 min
Calories 1200 under
Tracking complete
remaining pass days 3/37 -
January 25
✅✅✅
4 pass days used3 -
Did I exercise for at least 20 minutes? Yes, 30 minutes on the Peloton bike.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
In addition to Dr. Neal Barnard, I listen to Physician's Committee, and The Exam Room , both on YouTube. Great info on WFPB. I never try to push my diet on anyone. Everyone's entitled to their own plan. This just works best for me.7 -
Exercise: yes
Calories :yes
Tracking: yes7 -
Did I exercise for at least 20 minutes? WALKING 3.51 km Time 39:39 RUNNING 1.08 km Time 10:09
Did I stay within my calorie budget for the day? yes
Did I keep track of everything I ate and drank? yes5 -
Mrs_Hoffer wrote: »
OMGosh Diane, this is ME as well!! Lol. 🤣 I just keep saying that I have to give my sweet hubby time to get used to the idea that I don't want meat with every single meal! Lol. 🤷🏻♂️
Ha ha I do all the cooking in the house so I did manage to convince hubby to go vegan and wfpb with me for 18 months. We both felt great from it. I would love to try it again one day soon and I hve a feeling if i did it again I would prob just go vegetarian instead. Xo4 -
Bill70sStrong wrote: »Did I exercise for at least 20 minutes? Yes, 30 minutes on the Peloton bike.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
In addition to Dr. Neal Barnard, I listen to Physician's Committee, and The Exam Room , both on YouTube. Great info on WFPB. I never try to push my diet on anyone. Everyone's entitled to their own plan. This just works best for me.
Ahh yes ok that sounds fun. Xo1 -
Did I exercise for at least 20 minutes? Yes, 35-minute HASFit video
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes So today I bought some spearmint "lifesaver" type candy at the dollar store today. When I tracked it on the app I noticed how high in carbs they were. Became aware that I need to find another way to satisfy a nervous habit.
2 of 3 pass days. My biweekly appointment with dietician is tomorrow.8 -
* 30 min jog, weights walk & stretch. Seen 2 kangaroos hving a lil fight this morning. Was very cute. Xo
*Meditation and journaling
* Under calories
* Tracked honestly to a tee
* Monitored sugars but over slightly.
I hve been really hungry lately so im making an effort to focus on bumping up my protein. This seems to be working well.
I only eat meat once a day tho so i need to so some research to find really high protien foods as I feel like atm im eating too much cottage cheese and pb2 powder to meet my protien goals.
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✅ Exercise - 1 hour of Jazzercise and a 35 minute neighborhood walk.
✅ Calories -
✅ Tracking -
Closed all my Apple watch rings today
0 Pass days used
Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-24-
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Yes x3. Short cardio workout and yoga.6
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Jan 25
Exercise: ✨ ( 12 mins core / 5 mins balance / walked through a webinar (happened to be about mental wellness support and resilience) plus exergame - 12,895 steps by bedtime )
Logged: ✨ EVERYthing
In Range: ✨ actually got fitbit activity credits today - but left all of them in the pot
(If a ❌ instead of a 🌟, it was a Pass Day)
🌟-🌟-🌟-🌟-🌟-🌟-🌟-🌟-🌟-🌟-🌟-🌟-🌟-🌟
🌟-🌟-🌟-🌟-❌-🌟-🌟-🌟-🌟-🌟-🌟6 -
Tuesday January 25
✔️ Tracked it all
✔️ Calories on the mark
✔️ Exercise was 30+ minutes walking on the treadmill. On my feet all day today and goodness, standing in one spot is hard on my body! I need to find a way to walk in these situations without looking like I am nervously pacing. 🧐
One pass day used on January 227
