May 13
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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Yesterday’s comments got me thinking about freggies. Several months ago we tracked and reported our daily servings of freggies and I’m going to challenge us to do that again. Here in the States, the recommendation is 5 servings/day. Those of you in other countries, I’m interested to know if your recommendation is the same.
Why are freggies so important? This from WebMD:
MONDAY, March 1, 2021 (HealthDay News) -- Five servings. That is all the fruits and vegetables you need to eat every day to live longer, new research suggests.
Scientists analyzed data from more than 2 million people in the United States and dozens of other countries and found that eating about five servings of fruits and vegetables a day was associated with the lowest risk of early death, and that the optimal balance was two servings of fruit and three servings of vegetables a day.
Compared to people who had two servings of fruits and vegetables a day, those who had five servings a day had a: 13% lower risk of death from all causes; a 12% lower risk of death from heart disease and stroke; a 10% lower risk of death from cancer, and a 35% lower risk of death from respiratory disease, such as chronic obstructive pulmonary disease.
So eat your veggies and report your success!
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Good reminder @biketheworld , I would just add that a "serving" is 80 grams. My boyfriend thinks half a tomato is a serving, or a few olives. I look at his plate of salad and tell him the whole lot is scarcely 1 serving.
When at home I generally get at least 8 servings of freggies. But a lot less when eating out.6 -
@ biketheworld @lesdarts180 absolutely correct how we often assume that a piece of this or part of that is a serving good reminder, we should always read the label of the food if packaged or eat a good percentage of it if fresh4
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Yes x3 ate at maintaince4
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The “new” Canada Food Guide (2019) abolished recommendations about the number and size of servings for vegetables and fruits and replaced those with guidance that half your plate (or daily intake) of nutrition should be fruits or vegetables. Their rationale was that the serving size recommendations were too difficult for people to understand and remember.
I was quite surprised at this, at first. But remembering that half of the volume of what you eat each day should come from plants and that green and orange are the most critical to eat every day, is actually probably easier for people.
The big challenge, in my view, is the rising cost of food and the availability and accessibility of safe fresh produce for all. The food safety issues in the past few years (with romaine lettuce and other imported fruits and vegetables) have many of us very concerned. Eating local, supporting local farmers and food producers, and growing my own produce is accessible to me because I have the means. It is out of reach for many families and food choices reflect that struggle. This is a big issue.
Now I am intrigued to know what the recommendations and experience are in other countries. Thanks for this opener @biketheworld 🌟
The other very controversial change to the Canada Food Guide was to eliminate dairy as a food group of its own. And, to move away from recommending dairy based milk and milk products. 💡5 -
✅ Exercise. 35 minutes walking
✅ Within calorie budget.
✅ Everything tracked.
UK recommendation is 5 fruits-veggies
/day.
2️⃣/3️⃣ passes4 -
Another pass day (I think that makes 5?)
We did get a long bike ride this morning, and I had a short swim, but not as many steps as I get at home.
I logged breakfast and lunch and a couple of snacks but dinner was too difficult.
No beer today (or wine) but I did have an ice cream.6 -
Friday
yes x3
0/3 pass days used5 -
5/13
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? 👍🏻
(Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28
May 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 logging4 -
3xyes. Day 25 of Epic II + 9.3 km run2
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✅✅✅ 3️⃣ pass days left
UK recommendations for fruit/veg is a minimum of 5 x 80g servings. It’s also recommended that you eat a wide variety of different fruit/veg.
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✅✅✅5
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5/13
Caleries?-y
Exersised yes
Logged?-yes
Its been a very busy week. My husband having surgery on the 18th. Today marks 6 yrs since my son died at 21 3/4 yrs old. I hope everyone has a great weekend..9 -
Did I exercise for at least 20 minutes? Yes, 30 minutes Denise Austin. I was up and down off the floor during the workout and my knees were hurting this afternoon.
Did I stay within my calorie budget for the day? No I was about 200 over
Did I keep track of everything I ate and drank? Yes.
I got 3 servings of fruit today and one vegetable. That’s if potato is considered a vegetable. 😋3 -
May 13th
Exercise – yes
Tracking – yes
Calories – Yes
1/3 pass days3 -
Thinking of you on what is surely a very difficult day @stella7x70
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Did I exercise for at least 20 minutes? 38 minute walk, 10 minutes strength, 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 - 12 -
@stella7x7 - I’m so sorry about your son. I can’t imagine such heartache.
@jamcnewman - very insightful input. My husband does all the shopping but every week he gives me the rundown on how much more expensive everything is. We’ll plant our garden next week and now I wish it was twice as big. Our asparagus has been pretty productive so that’s been a nice bonus. The Canadian recommendation about fruits & veggies is very intriguing and makes a lot of sense. When I picture most of my meals, I would say they are NOT 1/2 vegetable. I’m going to start paying more attention to that.
Today was pass day #2. Had to leave very early this morning to chaperone a 1st grade field trip, lunch was 2 apples and some peanuts, then hopped in the car for a 3 1/2 drive to meet up with friends for a bike ride tomorrow. Went through fast food to save time which isn’t something I wanted to do, but it was easy.
Freggies: 33 -
✅ Exercise: 40 minutes swimming, lots of gardening, shoveling, raking, etc
✅ Calories
✅ Tracked
0 passdays used ( )
I try to get way more than 5 serving of fruits and veggies--- I do the Wahl´s protocol (to help with mystery illness or autoimmune problems) with a goal of 9 cups of veggies a day-- so I don´t think I have had any trouble getting the 5.
The last few days I have been harvesting the lettuce mixes from our garden while still planting other crops. I am so loving the fresh from the garden produce!
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another pass day. we are on a 24 hour road trip and today was 8 hours plus stops. all we ate was fast food which i despise but there are no other options off the freeway. only vegetable i’ve had is potato in the form of fries. 🤣
tomorrow will be the same except 10 hours of driving.
normally i eat green vegetables but very little fruit. i find most orange vegetables to be too sweet. i am not consistent with number of servings but i’d say it’s usually 4-5.
i will be permanently in my new state on sunday and plan to get back to healthy eating and real daily exercise since i’ll have access to my home gym again.
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5/13
Caleries?-y
Exersised yes
Logged?-yes
Its been a very busy week. My husband having surgery on the 18th. Today marks 6 yrs since my son died at 21 3/4 yrs old. I hope everyone has a great weekend..
Thinking of you tonight Stella on what is surely a challenging day. My heart goes out to you and your husband. 💛 @stella7x73 -
Friday May 13
Just back from an quick paced long evening walk in the cold rain with the pup. So grateful for the rain as we need it badly. 💦💦 Tracked it all; calories under base deficit number.
✅✅✅ 1 pass day used May 4
I was grateful for the prompt today @biketheworld as I had expected to find the “older” Canada Food Guide (which comes up in every google search and still seems to be used by the Heart & Stroke, etc). It recommended 8-10 servings of freggies for adults.
Usually I do well with fruits & veg.2 -
We had a last minute change in plans, so dinner was not very healthy, but at least still within budget. There were no veggies included.
Yesterday was an exception, but I usually have no problem getting in veggies when I cook at home. I easily fill 3/4 of my plate with them, and just have a small serving of protein. I don’t crave carbs, so I rarely serve them.
Fruit is a different story. Although I’m trying to learn to eat some, I do like mangoes, as long as they are diced up, Can eat a few grapes or an apple. No much else. It’s pretty much textural - not flavor. Maybe if I diced up all my fruit and ate it with a fork? Oh wait - that’s what I grew up with - canned fruit cocktail!
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Pass day. But ate lots of freggies.3
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@stella7x7 thinking of you. My son died last year just a few months short of his 42nd birthday. The pain is with me every day. However, I do have his children to watch grow up.
To lose a child is the worst thing to happen4 -
✅ Exercise - 1 hour of Jazzercise
✅ Calories -
✅ Tracking -
Closed all my Apple watch rings today
2 Pass days used
Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: P-2-3-4-5-6-7-8-9–P-11-12-13
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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? yes2 -
Exercise yes elliptical
Calories yes
Tracking yes2 -
5/13
Caleries?-y
Exersised yes
Logged?-yes
Its been a very busy week. My husband having surgery on the 18th. Today marks 6 yrs since my son died at 21 3/4 yrs old. I hope everyone has a great weekend..
My thoughts go out to you @stella7x7
♥️🌷♥️🌷♥️🌷♥️🌷♥️🌷♥️🌷♥️1
https://youtu.be/g83v1m2P4_g
