October 13
Exercised?: Yes. Walked 5 Km in 37 mins (hills).
Calories?: Yes.
Tracked?: Yes.

Early walk today - 35mins 35sec for the 5km. Best time yet. Had back to back meetings for the rest for the day, so had to get out early.

Also in the meetings today, one was at a client that I had not seen in over a year (when I was 20+kg heavier). I had three people comment of "Wow! You have lost weight. You look good." Nice, when people notice.


@Anya_000. High calorie foods that are considered "healthy" (and not too filling) is a little tricky. @RangerRickL. started off with a good list:

• Nuts (cashews, almonds, macadamias, peanuts) unsalted of course
• Milk (if you are lactose tolerant)
• Wine (a glass is fine; a bottle - not so much).
• Pasta (moderate serve)
• Whole grain bread (if you do not have issues with gluten)
• Rice (steamed)

RangerRickL wrote: »

That's a great list to start! And @craigo3154 's list! Don't forget:
Avocado
steel cut oats
nut butters (peanut, almond, sunflower, etc)
sweet potato
quinoa
beans
2% greek yogurt - protein rich, healthy fats, probiotics
cheese
fruit (grapes, bananas, apples, etc)
pumpkin and sunflower seeds

There's more, but that's a great place to start in addition to what was posted above. Fruit smoothies - greek yogurt, fruit, (maybe 1/4 of an avocado for creaminess) splash of milk or oj, ice is a delicious and easy way to add some calories to your day.

My oldest daughter is 10, has a fast emptying stomach, super high metabolism, and is a competitive swimmer (she currently swims 2 hours/day 6x/week). She is 5'2", weighs 93 pounds (all muscle), and has extremely low body fat (like so low that she not only sees herthe pediatrician, nutritionist, and I am working on it). Calorie dense, nutrient rich foods are something we're well versed in, because she needs to eat a lot of it just to maintain weight.

She eats constantly. Seriously. We call her our hobbit - first breakfast (at home - 2 scrambled eggs, 1-1.5 servings of steel cut oats, banana, oj and/or milk), second breakfast (at school - dry cereal, yogurt, milk and/or oj), elvensies (morning snack, okay it's at 10:30 - unsweetened applesauce, peanut butter crackers - made with whole grain crackers and simply jif, if I have guacamole cups then she has that with tortilla chips, and if she's super hungry - some trail mix or a whole wheat bagel), lunch (turkey on whole wheat, cheese stick, 9 cheese cubes, bell pepper strips&cucumber slices, fruit - 2 mandarin oranges, grapes, apple, or pear, chips, juice, and some sort of dessert - mini oreos/rice krispy treat/a couple hershey kisses/etc), mid afternoon snack - (homemeade trail mix - peanuts, almonds, cashews, sunflower seeds, raisins, chocolate chips), pre-swim snack (peanut butter and jelly on whole wheat), post swim snack (either chocolate milk made with whole milk or a protein shake made with whole milk, served with applesauce or a banana), then dinner (some variation of a protein, carb, veggie/salad, milk). Plus she often has dessert after dinner (ice cream, fruit smoothie, parfait with sliced berries/vanilla greek yogurt, granola, etc).

We get avocado and other calorie dense foods in as often as possible, but it's in addition to what is above.

Then...at her appt yesterday....we found out that she has low blood pressure too, so they want us to dramatically increase her sodium intake. As in salt supplement tablets twice a day, v8 juice, salt any foods that we can, buy higher sodium foods. Grocery shopping after that was crazy - checking out the sodium on foods to find high sodium, but nutritious foods (salted nuts, V8 *ick*, pumpkin seeds, etc). AND we have to increase her complex carbs on TOP of what she's already eating!!

Sorry - went off on a tangent.

If you're not hungry @Anya_000 - then make what you do eat count. Full fat greek yogurt with berries, honey, and granola; peanut butter (and jelly?) on whole wheat with a banana; fruit smoothie with full fat greek yogurt, honey, whole milk, banana and other fruit, avocado, ice; steel cut oats with pb and honey; scrambled or hard boiled eggs, steel cut oats or whole wheat toast with pb, banana, milk or oj; etc. Wishing you a speedy recovery and that your oral surgery recovery is fast and a pain free as possible!!

13-Oct-2017

Exercise: yes, 40 minutes of circuit training. High tempo. Jumping jacks, skipping rope, roman deadlifts, hula hooping, and running.

Calories: yes, I'm within my goal

Tracking: yes, everything

Thanks for the list of foods--great reminder

Thank you for your kind thoughts, Rick. I am past chemo and trying to heal for surgery at the end of the month.

Did I exercise for at least 20 minutes?
Yes - 21 day fix Pilates in the AM and Zumba strength during my daughters' swim practice today in the PM
Did I stay within my calorie budget for the day? Yes - made a concerted effort to eat more today, but still within my calorie budget
Did I keep track of everything I ate and drank?
Yep!

Pass today, not feeling well. Stupid time of the year!

October 13
Exercise yes
Calories yes
Tracked yes

Oct 13
Track: yes
Calories: under
Exercise: yes, gym and 13000 steps on my Fitbit

Oct 12 & 13
Exercise: 40 min walk 75 min 10K run/32 min walk with the dog/yoga 30 min
Calories: yes
Tracked: yes
Felt good to do some running! Train for 24 hour endurance run next May has begun!