January 13
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✅ Exercise - 1 hour of Jazzercise plus walk to and from hockey game
✅ Calories - It was close, but with exercise, I was under.
✅ 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
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Do y'all count net carbs or all carbs? If I count all carbs and get enough protein, then plant based shoots my carbs way up. I haven't quite figured it out yet. But I'll keep at it.
I do net carbs. I also have MYF set to show my sugar consumption as one of the six things and I try to keep that as low as possible (40 grams at the maximum) and have it set to show my fiber consumption as one of the six things, and try to keep that as high as possible (40 grams at a minimum.) I do not ever want to discourage myself from eating healthy vegetables. Although I am insulin resistant and working on keeping my carbs low to help reverse that, on some days I will allow myself to have up to 2 grams of carbs for every 1 gram of protein, after reading about the DIOGENES study that found that that was the best ratio for weight maintenance. That 2 to 1 carb ratio is what I hope to be able to do as a general guideline once I have lost the weight and reversed my insulin resistance.
(I recently had my genome sequenced and the report suggested that it is probable that I would do better with low carb diets and that low fat diets are less likely to be useful for me, although it was intriguing to see that what they suggested for me as low carb, is what I would consider moderate carb-- 30% carb, 30% protein, and 40% fat. I am increasingly coming to believe that that corresponds with my extensive dieting experience. For others, my plan would not necessarily work) The idea that perhaps I would be best served eating the way my ancestors may have eaten for centuries lead me to the DIoGenes study on weight maintenance, because I am of Scandinavian descent.
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3 Yesses for Thursday
Exercise was a 30 minute walk on the treadmill using 1 lb hand weights, and then after that did 10 minutes using dumbbells.
We don't meal prep in advance except I guess you could sort of say making instant pot bone broth is meal prep. We put rotisserie chicken carcass along with onion skins, carrot and celery peelings into a gallon-sized zip-lock in the freezer. When it's filled, either DH or I put it in the instant pot, fill with water, add a little salt, peppercorns, a bay leaf, TBL vinegar. Let cook a couple of hours, strain.
The chicken bone broth can then be eaten alone, used for a soup base, chili, etc. Since it makes so much there is usually more than can be used in a week so I freeze the remaining in ice cube trays. When the broth has frozen I put the cubes in a baggie and then I can use them when I need a little extra moisture in my pan when I'm cooking something such as stir-fry, or I defrost a few cubes if I need less than a can of chicken broth for a recipe.5 -
1/13/2022
Exercise? No
Tracking? Yes
Calories? No3 -
Did I exercise for at least 20 minutes? Yes an hour walk
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
I have no advice on meal prep - the fiancé is super amazing at thinking ahead for these things and I completely rely on it. As he says my idea of meal prep is grabbing the keys to go to the restaurant…
I’ve been stationary at 182 since the start of this. I know weight loss works in a bit of a time machine so the number you read on the scale reflects your choices a week prior… as such I think between upping the exercise routine and going to proper calories my body spent the first week accounting for previous calories and the second week building muscle and today is the first day the scale is moving downward again. Phew! This is the pattern that I think can be so discouraging Zia but remind yourself the scale is dealing with your past choices and what you’re doing now will shine through in a weeks time!
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MadisonMolly2017 wrote: »jamcnewman wrote: »Super topic Chris - I find I do so much better when I prep some things so they are readily at hand. @WhatMeRunning
I hard-boil eggs every week to be sure I have them ready for use in salads, sandwiches, or on their own as a burst of protein.
I prep carrot sticks and celery sticks so that they are always ready and every few days use them up by cooking the carrots for dinner or using both in soup prep. That way, the raw veggies are always fresh.
I make a lot of soups in large batch cooking and always have a number of options in the freezer. Right now I have split pea and ham; Masala red lentil & barley soup; “creamy” vegetable chicken soup (like a chicken pot pie soup but made with low fat evaporated milk as it is stable freezes well); red lentil and spinach soup; and leek, potato, and carrot soup. Our daughter loves (and always has) my soups and takes numerous 2 cup Ziploc containers of it from my freezer back to her condo whenever she drives down for a visit.
I also large batch prep turkey chili, spaghetti sauce, a Mexican Chicken, Black Beans & Rice bowl, a takeoff on Starbuck’s sous vide egg bites, protein breakfast cookies, and banana bran buttermilk blueberry muffins. I also make healthy high fibre nut granola and have in a big jar on the counter and enjoy it measured out with Greek yogurt. Husband has it every morning as a topper on his cooked oatmeal.
All are at the ready in the freezer and brought up in time for mealtimes throughout the week. Everything is entered in the recipe builder so it makes it really easy to 1. Maximize the calorie and macro counts when I am cooking; 2. Track whenever we eat any of these items.
Everyone in the family eats and loves all of these — I don’t cook separately for myself.
So yes, food prep is key for my success!
Julie
WOW Julie!! @jamcnewman WOW! Fantastic prep!
I’m Going to have to “up” my game!!
LOL, right Maddie!? @MadisonMolly2017 I was thinking the same thing! I was even taking notes as I read through her post! 1 -
Exercise yes
Tracking yea
Calories went over by 100
Pass days 3/34 -
Mrs_Hoffer wrote: »MadisonMolly2017 wrote: »
LOL, right Maddie!? @MadisonMolly2017 I was thinking the same thing! I was even taking notes as I read through her post!
You two are hilarious. 😂😂😂
@MadisonMolly2017 & @Mrs_Hoffer2 -
yes to all three.
long walk and a HIIT work out today.
1/3 pass days for this month so far.
Trolling through your posts for recipes!
I've been working in more plant based foods, less animal products. I do really well with protein and moderate carbs though and it seems plant based foods tend to be more carb heavy. Do y'all count net carbs or all carbs? If I count all carbs and get enough protein, then plant based shoots my carbs way up. I haven't quite figured it out yet. But I'll keep at it.
Great question @Revlish
When I was doing my "modified keto", I did my best to only get carbs from fruits/veggies. I used the net carbs number.
I began to switch from my 'modified' keto to a WFPB diet on Jan 1 and since then I've worked to cut out ALL processed foods and refined carbs from my diet.... so right now I'm not worrying about the number of carbs. I have my macros in MFP set at 80% carbs, 10% protein, and 10% fat.4 -
loopydo2017 wrote: »Yes x3. Yoga with Adrienne.
My husband does the majority of the cooking. Sometimes he plans and preps ahead of time. Usually it’s deciding on supper the night before based on what we have on hand. He’s a meatatarian. Loves barbecuing and smoking all sorts of delicious meats so we are not so plant based here.
@loopydo2017 LOL. My hubby is a meatatarian as well..... since I've been working on my WFPB this month, he's finding that he's eating a lot of leftovers because I'm not eating the meat! (He does all the cooking!) So he's slowly learning not to cook as much meat!
When he's cooking "his" dinner, and it's just about finished, he's now starting to give me a shout out to come in and prepare my own dinner..... which is usually to heat up something I've made earlier in the day, or earlier in the week.... or a large salad.
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@Mrs_Hoffer I just though of something while reading your post…. It is rare for me/us to eat salad or cold food when it is so 🤬 cold outside here. Maybe that helps explain how much prep and soups I do (and I do much more of this prep in winter than spring or summer…). Just about all our vegetables are consumed in cooked form and all our meals are warm.
Like you, I do everything I can to avoid processed foods in our diet. I make most things from scratch. Except for pasta — that I buy.
Julie4 -
✔️✔️✔️
1/3 pass days used
65.7/2022 miles4 -
jamcnewman wrote: »@Mrs_Hoffer I just though of something while reading your post…. It is rare for me/us to eat salad or cold food when it is so 🤬 cold outside here. Maybe that helps explain how much prep and soups I do (and I do much more of this prep in winter than spring or summer…). Just about all our vegetables are consumed in cooked form and all our meals are warm.
Like you, I do everything I can to avoid processed foods in our diet. I make most things from scratch. Except for pasta — that I buy.
Julie
@jamcnewman Julie, yes.... I'm excited to be learning and thus beginning to make more soups. In past years I've never really messed too much with soup.2 -
1/13
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 -
Jan 13
Another pass day - at 3
Stress eating before the booster shot.
Also my 9 year old daughter has been home from school for a very long time and is taking up learning to cook. She made cinnamon rolls (from a tube) and lasagna (from scratch) and was very proud of herself so of course I had to sample. She did a good job.3 -
You might check if it would help to balance things with fats like nuts, peanuts, seeds, avocados, etc in place of some other sources of fats (oils come to mind). Then look at the net carbs per plant based food (not necessarily per day) and see if there are any discoveries to make there, some have very high sugar to fiber ratios that can add up over the dayI've been working in more plant based foods, less animal products. I do really well with protein and moderate carbs though and it seems plant based foods tend to be more carb heavy. Do y'all count net carbs or all carbs? If I count all carbs and get enough protein, then plant based shoots my carbs way up. I haven't quite figured it out yet. But I'll keep at it.
If your protein is set at 20% or more you're going to need a non-plant based protein source to achieve that with any regularity.
It takes time, keep at it. And don't be afraid to try again either.1 -
It’s been a few days since I’ve been able to post but I’m keeping on track.
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Only walked but I was quite achy so I couldn’t do much more.4 -
Jan 13, 3 no's today. I'm just catching up on last week before I log into work but will have to check out this interesting topic, ty @WhatMeRunning for another great opener!2
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Did I exercise for at least 20 minutes? yes, long walk 2hr36min
Did I stay within my calorie budget for the day? yes, under but not by much
Did I keep track of everything I ate and drank? yep
Going back and reflecting on how I did in January by backlogging these posts is really eye-opening... I can definitely see some trends. Plus it really inspiring to read the group posts and progress throughout the month!1
https://youtu.be/g83v1m2P4_g
