FITNESS WARRIORS DECEMBER CHAT
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Today is Tasty Tuesday!
Chef Greg @Navydaddjtc what sites do you have for us to aid us with our nutritional goals?
What sites do all of you have that you use as go to for your various nutrition questions?
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Tasty Tuesday! Chef Greg will share a few websites dedicated to nutrition and the various plans that all of you want to follow. Please take a moment to share some of your go to sites for nutrition. Meanwhile Motivator Kai will follow up with your nutrition roadblocks
Here are the nutrition plans that people listed for your Tuesday where to go for information
PLEASE KEEP IN MIND THAT SOME THESE SITE WANT TO SELL YOU THERE PRODUCT. I DO NOT NOR WILL ENDORSE ANY OF THESE PRODUCTS UNLESS I HAVE USED THEM MY SELF.
THAT BEING SAID LET'S GET TO IT SHALL WE
Bariatric Meal Plan
AS MANY OF YOU KNOW I HAVE HAD AN ILEOSTOMY FOR THE PAST 5 YEARS. WHICH MEANS I HAVE NO COLON AT ALL. ALL THAT WAS LEFT WAS A SHORT END (18-24 IN) OF THE ILEUM WHICH IS THE TAIL END OF THE SMALL COLON. THIS WAS DUE TO A DIVERTICULITIS INFECTION OF MASS PROPORTIONS OVER TAKING MY ENTIRE ABDOMINAL CAVITY.
THIS MEAL PLAN IS NORMALLY USED FOR PEOPLE WHO HAD WEIGHT LOSS SURGERY, HOW EVER I USE IT AS MY SURGERY WAS TO THE EXTREME OF WIGHT LOSS SURGERY
I USE THIS PLAN AS IT WILL AIDE IN GETTING ME THE NUTRIENTS THAT MY BODY NEEDS AS WELL AS ALLOWING ME TASTY MEALS. I USE THE KAISER PEMANENTE WEB SITE AS A GUIDE TO MAKE UP MY MEAL PLAN
1)....https://wa.kaiserpermanente.org/static/pdf/public/bariatric/plans.pdf
Low Carib Not Keto
WITH SOME RESEARCH INTO THIS SECTION I FOUND SOME VERY INTERESTING OPINIONS HERE ARE A COUPLE OF TRUSTED WEB SITES THAT I FOUND WHICH MAY HELP YOU IN GETTING TO THE BOTTOM OF THIS DEBATE.
1)https://www.self.com/story/low-carb-paleo-keto
2) https://dranthonygustin.com/low-carb-vs-keto-ketosis-different-low-carb-diet/
High Protein over 30%/color]
WELL HERE IS A SECTION THAT I FIND TRULY INTERESTING. AS A ILEOSOTMATE I HAVE TO EAT MORE THAN 20GRAMS OF PROTIEN PER DAY AS I HAVE SBS (SHORT BOWEL SYNDROME). I FOUND A COUPLE OF SITES THAT WILL EXPLAIN THIS TO YOU IN FURTHER DETAIL ABOUT HOW MUCH IS NEEDED TO FUEL OUR BODIES
1) https://www.precisionnutrition.com/protein-limit
2)https://health.usnews.com/wellness/food/articles/how-much-protein-do-i-need <<<< THIS ARTICLE ALSO INCLUDES THE IMPACT ON OUR KIDNEYS
Intermittent Fasting
I HAVE HAD SOME SUCCESS WITH IF. WHEN I DO I USE THE 12 & 12 TIME TABLE AS I HAVE TO HAVE REGULAR MEAL WITH THE OSTOMY. HOW EVER I FOUND SEVERAL WEB SITE RECOMMENDING A TIME TABLE. I WILL BE THE JUDGE ON WHICH ONE IS BETTER FOR YOU.
1) https://www.medicalnewstoday.com/articles/322293.php
2) https://www.bulletproof.com/diet/intermittent-fasting/intermittent-fasting-guide/
One Meal a Day
ALTHOUGH THIS MEAL PLAN SOUNDS LIKE A WINNER WINNER CHICKEN DINNER YOU MAY WANT TO READJUST THAT THOUGHT. HERE ARE A COUPLE OF WEB SITES THAT EXPLAINS THE GOOD THE BAD AND THE UGLY OF OMAD
1) https://www.medicalnewstoday.com/articles/320125.php
2) https://www.bulletproof.com/diet/intermittent-fasting/omad-one-meal-a-day-diet/
Fiber over 25g
WELL WELL ANOTHER FOOD SOURCE THAT IS GOOD AND BAD FOR ME... TO MUCH OF IT AND I HAVE A BLOCKAGE AND OFF TO THE HOSPITAL I GO. TO LITTLE OF IT AND WELL LETS JUST SAY NOT SO GOOD FOR ME. HERE ARE A COUPLE OF WEBSITE THAT EXPLAINS THE BENEFITS OF FIBER FOR YOU.
1) https://www.healthline.com/health/food-nutrition/how-much-fiber-per-day
2) https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/dietary-fiber.htmlIT IS MY HOPE THAT THESE WEB SITE WILL HEP YOU IN MAKING A WISE AND INFORMED DECISION ON HOW YOU WANT TO JUMP START YOUR 2020 WEIGHT LOSS JOURNEY.
G
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Check in for 12/19
Stay under my calorie goal (2210) ✔ 1714
Get 5,000 steps a day✔ 7,384
No eating out ✔
Exercise for at least 20 minutes a day. ✔ 20 minute exercise bike
No caffeine after 1pm (my dr's suggestion for sleep issues) ✔
I’m setting my calories for a one-pound loss while I try to get a handle on a hungry stretch I seem to be going through. At worst I know how high I can go and still lose something. If I don’t use them yay I’ll lose my usual amount.
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ConfidentRaven wrote: »Check in for 12/19
Stay under my calorie goal (2210) ✔ 1714
Get 5,000 steps a day✔ 7,384
No eating out ✔
Exercise for at least 20 minutes a day. ✔ 20 minute exercise bike
No caffeine after 1pm (my dr's suggestion for sleep issues) ✔
I’m setting my calories for a one-pound loss while I try to get a handle on a hungry stretch I seem to be going through. At worst I know how high I can go and still lose something. If I don’t use them yay I’ll lose my usual amount.
Great job Kai!!!
@Navydaddjtc Thanks so much for all the helpful sites! Can't wait to dive into these.2 -
@CONFIDENTRAVEN....STEPS POSTED.... NICELY DONE KAI
I AM MISSING SUNDAY'S STEPPIN... I WENT BACK TO PAGE 23 AND IT WASN'T POSTED
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Sorry about that @Navydaddjtc
Sunday steps 12,540
Also
For day three of Trimstones challenge I did 10 walking jacks, because I can't (medical reasons) jump. For those curious about what a walking jack is
https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/
You'll have to scroll down a bit, but this has several modified exercises for those who need them1 -
ConfidentRaven wrote: »Sorry about that @Navydaddjtc
Sunday steps 12,540
Also
For day three of Trimstones challenge I did 10 walking jacks, because I can't (medical reasons) jump. For those curious about what a walking jack is
https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/
You'll have to scroll down a bit, but this has several modified exercises for those who need them
@ConfidentRaven ...STEPS POSTED...THANKS FOR THE LINK I AM GOING TO TRY SOME OF THOSE OUT WITH MY BRACES.0 -
STEPS
December 2 - 11,013
December 3 - 9,938
December 4 - 11,633
December 5 - 11,012
December 6 - 13,833
December 7 - 13,632
December 8 - 11,066
December 9 - 11,014
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Weigh In
December Week Two
PW: 165
CW: 164
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Hey Team, got a quick question.
My wife wants a fitbit for Christmas. I'm an android guy (Garmin), so I don't know anything about fitbits. She wants the square one, but has to have a watch face with a sweeping second hand thats she can see without readers. She doesn't run marathons, doesn;t need split times, or any of that stuff. Just wants to record steps, biking, HR, etc.
I noticed the Fitness Blaze Special Edition has the watchface she likes, but it also has tons of features she is not interested in.
Any input will be appreciated. Thanks.
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@Navydaddjtc Awesome stuff!!0
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What roadblocks do you face?
Postings from last week from our amazing team! Ty Kai @confidentravren for compiling the list!
Here are some of my favorite websites concerning roadblocks that can hinder our goals! Also, my own comments! Hope everyone is having an awesome Tuesday!
Fitting in more veggies or fruits
Check out: https://www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables
I also love making soups as my husband care for veggies! Great way to add more veggies in.
Drinking enough water
Check out: https://www.self.com/story/how-to-drink-more-water
I keep a water bottle around me all day long.
Me, myself, and I get in my way / I’m just bored so I eat
I just want a snack!
Check out: https://www.canyonranch.com/blog/nutrition/6-ways-to-control-your-food-cravings/
I limit my trigger foods that I know once I start I will not want to stop. Am I really hungry or board, stressed, etc.
I have no time to cook
Check out: https://www.self.com/gallery/easy-ways-to-eat-healthy-when-youre-busy
Plan ahead and prep ahead! Instead of grilling chicken for dinner for one evening make a large batch that you can freeze and pull out on busy nights.
It’s the WEEKEND!
Check out: https://skinnyms.com/11-tips-staying-track-weekend/
Plan the menu for the following week.
Taking time to plan healthy recipes for the upcoming week will make you more aware of what you are (or aren’t) putting into your body over the weekend. Love also, put in a longer workout.
My family and friends
Check out: https://www.shape.com/healthy-eating/diet-tips/how-stick-healthy-habits-holidays-unsupportive-family
Calmly explain your goals to your family and the support your would appreciate their support!
Have a wonderful Tuesday team!2 -
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@Patti705 ...STEPS POSTED WTG ON BURNING UP SOME SOLES0
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Dec 9 Monday
Week 2 Goals:
-25+g fiber daily ✔️ 31g
-2 fruits daily ✔️
-120oz+ 💦 daily ✔️
-Log at least 40 min exercise daily✔️ 70 min
-Strength training 5/7 days
✔️ weights/TRX, cardio
-7500 steps✔️ 8O643 -
Tea time! 🍵
Tonight I am enjoying a fragrant white called pomegrateful. Ahh, bliss.
Last night I opened a new tea that I picked up for free with my frequent Steeper points: gingerbread blondie. It was heavy on the ginger. Disappointing, since I have a number of other ginger teas. And I must say, I haven’t been able to stomach it very well since my first pregnancy when I ate those ginger nausea tablets like nobody’s business. Not great memories.
The night before was a black tea called chocolate covered almond. It was lovely and filled that craving for a little snack.
This afternoon I had a plain Kenyan black at school. Sometimes you need something uncomplicated to bring you back in balance.3 -
10 Nov Recap
Logged all Foods
Calories Under
Exercise: Fitness Training 60 mins, stretch/foam rolling 30 mins, walk 9 holes golf
Cals burned: 1119
Water: 122 oz
Steps: 9144
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b]DAILY GOALS:[/b] Tuesday, 12/10
✅ Logged food
✅ Stayed under calories
✅ Daily Exercise Goal: Body Pump, Arc Training HIIT, Strength Training & Inclined Treadmill
✅ Maintained IF schedule: Alternating day fasting
✅ Water: 207.6 oz.
👣STEPS: 17,1522
This discussion has been closed.