January 25
Replies
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Yes yes and yes.
2/3 pass days so far.6 -
3 Yesses, exercise was a 2.5 mile run.
Have used all my pass days but still a champ. 😄7 -
Did I exercise for at least 20 minutes? 26 minute walk, 51 minutes on the Peloton, 5 minutes stretching
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
Good quote and food for thought @biketheworld
I too live in a household with a husband who does all the cooking and who loves meat. Having said that, we do our fair share of vegetarian meals, but I don't see us ever shifting away from meat completely.
I love fruits and veggies, although I find unless my veggies are dominating my meals (salads, meal kits with lots of veggie sides) that I may slack to snack on them whereas with fruit I almost certainly get my share each day. If I made veggies more accessible as a snack I think I'd do better there.
@MadisonMolly2017 I definitely know I'm exceeding sodium recommendations. I know there are elements in my diet I can improve, and this is one of them. There is a part of me that feels like it's taking all my resolve to keep the habits I have now on track (not that I'm muscling through, but just that I've bit off what I can handle right now).... that I know macros and the nutritional value of my food are items I'll have to start looking at next, but I don't have it in me yet.
I know when I got started the fact I had 125 pounds to lose felt SO daunting that I made a deal with myself that I wouldn't be too hard on what I ate to get there. Don't get me wrong, there is lots of good in my diet and I love nutritious food naturally, but there is lots of less than nutritious foods that I eat as well. There is nothing virtuous about my food diary, this I know. I think for now the treats make it manageable and since I'm no longer bingeing and eating to excess at the very least I know there's improvement there.9 -
@ashleycarole86
I definitely did the same thing & then over time improved various macros/micros gradually!
Sounds like a great plan to me!
Whee Er n I was having my tough time, I looked back at the other time I had to turn my weight around to see what I was eating.
I don’t eat any of that stuff now LOL
Over time, we accomplish great things!
You are inspiring💕8 -
Jan 25
✅✅✅
Thrilled 4/4 days
#NeverGiveUp6 -
Track: yes
Calories: yes
Exercise: yes- Treadmill: 1.31 mi / 22 min
While I'm all for whole foods and mostly eat that way there are still a handful of minimally processed items that I regularly buy. Plant based would never work for me. I dislike lentils, most types of beans and meat substitutes (fake meat, tempeh, seitan, tofu, etc). I also find that whole grains don't agree with me at all unless I limit them to small quantities a couple of times per week. Same with pasta which is why I try to eat gluten free but even then there are only a few brands that I actually like and I've tried more than a dozen.
Some months ago I tried to incorporate Meatless Monday into our weekly meal planning for environmental reasons. My intent was to start with one day per week and work towards 2-3 times a week. I only lasted a couple of weeks. I found the types of vegetarian dishes I actually liked and filled me up were way too caloric to fit into my daily limits. I buy wild caught fish along with grass fed, locally pastured and organic meat (including sausage made in house) from a couple of local butchers which is quite expensive but excellent quality. My portions are generally only 3-4oz so I'm doing my best to minimize the amount of meat/seafood I eat.10 -
3 yes day6
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I've always tried hard to include a variety of fruits and vegetables in my diet. Periodically I'll buy something I haven't eaten in a while and then incorporate into a meal. My last grocery shop included frozen artichoke hearts, arugula, eggplant, beets, edamame, papaya, squash & rutabaga along with my staples (I now shop for a 2/3 week period). I also try to do the same with legumes and whole grains although I'm not as successful with incorporating those in my diet regularly; they tend to sit in my pantry for a while.
Yes to logging, no to staying under, no to exercising. Not my most successful day but certainly not my worst.7 -
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~❄️~ 1 / 25 /2022~~ Waving Hi ~~ ☃️ ~~ BLESSings ALLways ~💖~
Exercise for at least 20 minutes .................................... ✅ ... 210+ min.
Stay within my calorie budget for the day ...................... ✅ ... I am
Keep track of everything I ate and drank ....................... ✅ .... I did
STEPS......... 26,050+.......... 180 = walking ......... 30 cleaning
My foot is hurting again... I am sure it has to do with the Freezing cold .. so...
looks like I will be waiting to get back to winter deep clean/organizing
still gonna try walking at a bit slower pace... & I still have my boot (broken foot)
Documenting My CONSISTANCY = For personal ACCOUNTABILITY & Celebration
(if there is a P=instead of number its a Pass Day)
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-
.
💖 Wishing EVERYONE all the BEST & Much Success 🏆 We Got This 🏆
.9 -
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? Yes8 -
Yes yes and yes
Interesting topic. My husband is also the cook. Healthy but mostly fish. I keep thinking that I would like to take over some of the cooking when I retire and become more plant based. We have a big serving of veggies at dinner but I keep thinking about how I can add more veggies to my diet during the day (easily). Salads don't work well for me. I have started eating egg scramble for lunch on the days when I work from home. I am adding spinach to it but I am also thinking broccoli might be a good addition too. Baby steps.8 -
✅ Exercise: 50 minutes swimming
✅ Calories
✅ Tracked
0 pass days used ( )
About sodium, one of the books I read recently said that if you cut out processed foods, staying beneath the sodium guidelines are just about automatic. Apparently many foods, especially bread, have a lot of sodium that we do not taste. He said not to worry about the salt shaker, just focus on cutting out the processed foods.
I also thought it was interesting what one said about the sodium issue-- that it is only a problem when the kidneys are not fully functioning. I believe this was Dr. Robert Lustig, in his book Metabolical. He said that before the age of refrigeration salt consumption was much higher because it was one of the few ways to preserve food-- if I recall properly he said 7 grams per day, several times the current recommended level-- and blood pressure/strokes/heart attacks were not a common problem, but that was before metabolic syndrome became so common. Now a recent study found that 88% of Americans are metabolically ill (have at least one symptom of metabolic syndrome.) Personally, I have had high blood pressure for years but only recently learned (according to Dr. Ben Bikman) that the most common cause for high blood pressure is actually insulin resistance, not salt. Since I have worked on reducing my insulin resistance and avoiding processed foods, I no longer have to take blood pressure
medicine.
I doubt I will ever go vegetarian (definetly won´t happen while my husband is around) but I am increasingly ¨plant forward¨. My husband and I usually prepare and eat supper together, and are casual about other meals. So my plan is to eat plant based except for supper, and limit my meat to 3-4 ounces per day, only at meals with him.
When I started researching how to reverse insulin resistance, I found there are two basic approaches, both of which have many followers who have put the diabetes in remission or reversed metabolic syndrome: 1) Plant based whole foods with fat limited to no more than 15% per day, or 2) low carb high fat (often also high protein). It really isn´t feasible to cut the fat macro to 15% and still eat animal products. I tried approach number 1 for about a week and couldn´t hardly get there on my best days. So now I do a liberalized low carb diet (not to the point of keto) focus on wisely spending my carbs on foods high in resistant starch and fiber for my ¨gut buddies.¨
7 -
X Exercise: 110+ mins
✅ Calories: under goal
✅ Tracked
Over on pass days.
5 -
January 25
✅✅✅
4 pass days used6 -
Yes X 3!
6/3 pass days5 -
Yes for 3
1/3 pass days used
130/2022 miles
Took a break from riding today but had plenty of exercise doing some grocery shopping on my own. My heart rate got up to 190 the last 15 minutes due to having to check myself out. Being careful but someone had to do the shopping. Major shop since no one has stocked the pantry since my surgery in Dec. I am at 6 weeks past that and I am taking it slow with circuits so I won't hurt myself.
More good news in 3 moths time I have lowered cholesterol!!! I changed from eating keto to low carb and low fat. Leaves only protein!!! As long as my kidneys continue to filter out the high protein levels, I am good! I was tickled when I read my labs! I guess my macros are happy with 35% carbs, 35% protein, and 30% fat. My body maybe happier at 40 30 30. That was where my numbers were a few years ago when I had normal cholesterol before keto. I go back again in 3 months.5 -
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? yes3 -
jamcnewman wrote: »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 22
@jamcnewman Lol. I "jog in place" when I'm waiting at the printer. My co-workers used to give me funny looks, but now they're all used to it. 😂4 -
1/25
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? 👍🏻
Used #1 pass
2 passes remain
January goals
1 Miracle Morning ~ S.A.V.E.R.S
2 Wake up EARLY for meditation
3 Yoga (5/6 times weekly)
4. Minimum sweets (work them in my calorie goal)
5. 30 day squat challenge 6. No late night snacking
7. Daily journal logging2 -
25/01/2022
Exercise – yes
Tracked – yes
Calories – yes
2/3 pass days
Exercise was less than usual as we went out – about 90 minutes driving each way. So no bike ride, but I did catch up with Utube videos after I got home.
I’m in favour of a balanced diet – lots of fresh freggies, small amount of meat, fish, eggs and cheese in moderation, etc. There is a huge increase in “plant based” foods here in the UK, but they are very highly processed, with long lists of ingredients. I can’t see the value in them. Last Saturday I bought fresh beef (ingredients – beef) versus a “plant based sizzle steak” with a mind-boggling list of ingredients. I also bought some venison from the farmers market – shot wild locally. The stall holder has the contract for managing the herds on a local estate. He's been looking after them for over 10 years. The beef and venison will be “processed” by cutting them up, putting them in a pan and cooking them with some seasonings.
Personally, I don’t worry about salt as I tend to have low blood pressure. I eat very little processed food so most of my salt/sodium is what I add when I’m cooking or at the table. About 20 years ago I found I was getting dizzy and the doc suggested I drink more strong coffee and take more salt - to increase my BP!8 -
01/25/2022
Exercise? Yes
Tracking? Yes
Calories? No2 -
1/25
Exercise: 150 minutes stretching and PT exercises, 45 minutes elliptical
Tracking: yes
Calories: under
Pass days used: 15 -
@lesdarts180 I was nodding my head while reading your post about a balanced diet of "lots of fresh freggies, small amount of meat, fish, eggs and cheese in moderation, etc." My breakfast, lunch and snacks tend to be meat-free, but most every night I have meat for dinner--usually chicken, turkey, pork, fish, or shrimp.
And again I was nodding my head regarding salt because I can relate to what you said. I too have blood pressure on the lower side and for several years now at times find myself feeling light-headed when I stand up. My doctor told me I shouldn't be afraid to salt my food since my blood pressure is low. She also told me after long runs or running when it's hot I should be drinking water with electrolytes because of the sodium I lose sweating. I told her I do drink electrolytes when I think about it, but admitted to her not as often as I should. Plus I wonder if some days I drink too much water (usually in the form of hot tea, cup after cup...) and that dilutes the sodium in my body. This morning I was feeling a little light-headed so I ate a couple of baby dill pickles to get a little sodium in.
3 -
Did I exercise for at least 20 minutes? yes, 61 mins walking, 15 mins weights, 12,127 steps
Did I stay within my calorie budget for the day? yes, under
Did I keep track of everything I ate and drank? sure did!
3 -
Did I exercise for at least 20 minutes? Yes I racked up 22k steps and an hour zumba - crazy!
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes!
3 -
1/25
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? 👍🏻
Used #1 pass
2 passes remain
January goals
1 Miracle Morning ~ S.A.V.E.R.S
2 Wake up EARLY for meditation
3 Yoga (5/6 times weekly)
4. Minimum sweets (work them in my calorie goal)
5. 30 day squat challenge 6. No late night snacking
7. Daily journal logging3
https://youtu.be/g83v1m2P4_g
