Health and Fitness, November, 2015

[Kathryn-in-Canada]

About protein... (from http://authoritynutrition.com/6-reasons ... a-calorie/ which I acknowledge is not likely 100% authority on nutrition despite her website name but she does give links to nih.gov research.)

The thermic effect of food is a measure of how much different foods increase energy expenditure, due to the energy required to digest, absorb and metabolize the nutrients.

This is the thermic effect of different macronutrients (7):

Fat: 2-3%.
Carbs: 6-8%.
Protein: 25-30%.

Sources vary on the exact numbers, but it is clear that protein requires much more energy to metabolize than fat and carbs (8).

If we go with a thermic effect of 25% for protein and 2% for fat, this would mean that a 100 calories of protein would end up as 75 calories, while a 100 calories of fat would end up as 98 calories.

Studies show that high protein diets boost metabolism by 80 to 100 calories per day, compared to lower protein diets (9, 10)

Today was not a good day but I did track everything I ate so will give myself a pat on the back for that. I also moved enough. I simply ate unbelievably poorly. The leftover Halloween stuff has got to go. Between the cheese sticks (which I deliberately bought to have on hand as 100 calorie snack packs because they are so much cheaper than the Baked Cheetos but not satisfying) and the mini chocolate bars (only 40 - 60 calories, unless you eat 10), my lack of will power was stunning to me.

I did cook a good dinner which dh appreciated so got enough veggies in and made my 90g of protein (and got 10g from the mini chocolate bars, plus 4g from the cheese sticks) Also focused on water.

The difference is I could still eat something else now, whereas last night I was full having consumed almost 800 calories less through the day, yet moving the same amount.

[Nancy]

Finished my walk w Ella after dinner.

[Harriet]

My change/trend would probably be less weight, although that's in the same category with trimming up - so, yeah, those.

The healthy habit would possibly be perfect breakfasts and/or no eating after 7.

Appt with the hormone dr. She likes my rotation of 3 breakfasts (veggie omelet, flaxseed muffin, Dr. Hyman's whole-food shake). She agrees that the shake does have more sugars (in the form of fruit) than would usually be wise, but the good fats and protein it also has balances that out, and the variety is healthy for me. She knew the recipe well before I told her.

Talked with her about the difficulties of probably needing more protein in my own diet, but living with a person who must not have much. She didn't have answers, really - just complimented HRH on doing what he needs to do. She did nod her head vigorously at higher protein for weight loss and said it was more important than exercise. She is super determined about never eating during the 3 hours before bedtime because of sleep disturbance. Very high on naps, which surprised me. (I often blame my thyroid for "losing steam" in mid-afternoon.) She says they are healthy - why fight them.

Didn't mean to, but I had a blood pressure experiment at dr's. I always look for that 120/70, though I don't always get it - definitely ask what it is every time. I had to run from a far parking space through the rain, and because I was a little late from slowed bad-weather traffic, I rushed up their stairs, only to be greeted and taken to a room before I could even sit down. It seemed they had had a cancellation before me. I was actually breathing hard still, when nurse took bp, and I pointed that out to her. I thought she'd wait, but she wanted to take it then. It was not too far out of the way - 135 over 70. I was prepared to say I wanted it taken a second time, but decided to be quiet about it. As I understand exercise bp, that makes sense that the lower diastolic stayed where I expected, while the systolic was rising, so whether dr's office understands "where I was" at that point or not, I'm okay with it.

[Kathryn-in-Canada]

Hmmmm, interesting experiment this morning.

Decided to go with omelet and bacon instead of my regular breakfast. My lunch today will be fairly high carb so wanted to balance that out with a high protein (for me) breakfast.

Regular breakfast is 2/3 carbs, 1/6 each fat and protein. (In other words, not good if I'm trying to eat high protein.)

Made a 2 egg omelet with splash of milk, cup of chopped veggies (onion, broccoli and peppers), half ounce of cheese. Cooked up 2 pieces of Costco bacon (so thicker cut, lean.)

Also having my tea and chocolate.

Can only eat half the omelet and 1/4 of the bacon. It is just too much. I think the problem is the fat content since it is 64% fat, 27% protein and just 9% carb. I'll stop eating the omelet and bacon but will finish up the tea and chocolate because that feels ok on my tummy.

Next time I try this, I will make up my omelet the way I used to, one egg, one egg white, no cheese, and see if that works better on my tummy.

I've always maintained that my high carb, whole grain & berries breakfast was best for me despite what nutrition gurus say and it might turn out to be true. I could very well not be able to handle higher fat (and the protein that comes with it) in the morning. Even when traveling and I don't have to my whole grain cereal to choose from, I avoid high fat alternatives.

It will be interesting to see if I remain full all morning or if I come back to snack on things.

In the meantime, I've adjusted the food diary to cut the omelet and bacon servings down to what I ate. I can't imagine getting by with just 215 calories for the whole morning but maybe it will work. If so, that's a great way to lose weight!

[Lady Maverick]

Next time I try this, I will make up my omelet the way I used to, one egg, one egg white, no cheese, and see if that works better on my tummy.

Question about egg whites. I am unexperienced with using egg whites and looking for clues. Do you use egg whites already separated or separate the white from yoke yourself? If you do it yourself do you just throw the yoke away? I bought a liquid carton of egg whites but they went bad before I used them all. We regularly use 1-2 dozen eggs a week. I think substituting egg whites for part of whole egg usage in meals would be a good health move.

First time yoga class was a success! I loved it. Afterwards my body felt almost like I had received a massage. TMI warning! During the yoga class my sinuses opened up and I had to leave the class and skedaddle to the restroom for multiple tissues. The yoga instructor told me after class that happens to some people. I wish I remembered what pose (exercise?) we were doing that opened my sinus because I would like to use it when I am stuffy or have a cold. I am pleasantly sore this morning. Not hurting but just reminder that muscles were well used. IMHO, yoga class is definitely worth the time and effort. I am making plans to attend weekly.

LO is super sore from Monday Karate/taekwondo classes. The regular instructor is on vacation this week and has 4 of his black belt young adults teaching the class. They are much harder on the advanced students. Yesterday i gave LO some tylonel to help with the muscle pain before he went to school. He came home and said his muscles still hurt all day. This morning LO got out of bed and excited exclaimed - "I can move without hurting!". I didn't remind him that he will attend another set of karate/taewondo classes tonight. Character building. Get tough. LO loves martial arts classes and is always eager to attend.

[DeeClutter]

I've been thinking about taking the new Yoga class at church, LadyM. Know I can't this fall but maybe by Spring. It's a chair yoga class for seniors. Sounds like 'up my alley'. Of course it would be after dark most days and it's just about 1/2 hour from here so will think about it. Hmmmm...wondering what day of the week it is. Will check that out. Dh has fire meeting on Mondays at 7. We no longer have council on Mondays, but on Tuesdays. (know I won't be going this month).

Oh, it is SO nice out! Think I'll go for another stroll in a little bit. Guess rest is in order for a little while though. I'm pacing, I'm pacing (not the floor but my time).

[Nancy]

Did some yd. Wk. For part of my ex. Putting hoses away this morning.
Then a walk after lunch.

[Harriet]

Hoping the good weather some of you mention will head our way.

LadyM, what a great report. My guess would be that it was a movement that helped with neck alignment. Lynlee would be our expert on yoga poses and their benefits. From T-Tapp, I know that when the neck/head is allowed to swing free upside-down in a move, or when head is rotated gently or head tilted to the side, there can be relief for a blockage of the lymph in the neck. That wouldn't completely explain your immediate need for tissues, of course, but might be part of it.

Kathryn, as far as size of omelet, that is probably a little more egg than I usually have, since my eggs are likely smaller, but I do have two, and the same splash, plus some shredded sharp cheddar. I crumble in one strip of bacon. Lately, after enjoying shiitake mushrooms so much, I've gotten so I don't even feel inspired to make the omelet if I've run out of them. They need to be sauteed longest, btw. But I would guess my diced onions, bell pepper and mushroom are closer to 1/2 cup than a full cup. But no big deal if I have so many diced veggies the omelet doesn't hold together - I call it a "scramble" and enjoy. I always eat every bite, but then I am used to it over a long time. I have coffee with heavy cream, usually.

Thankfully, I had a great omelet this a.m., because the store was out of my mushrooms this afternoon. They think they have a variety to choose from when they have portabellos and buttons, but those are just two maturities of the same one.

[Lynlee]

Glad you enjoyed your yoga class LM. Yes I think its good for everyone, at every ability. Find a teacher who accepts you as you are though and teaches/lets you do poses to suit where your body is at. 'make the pose fit the person, not the person fit the pose.'

'discipline is consistency, not force.'

Today I attended day 1 of a weekly, year long yoga teacher training class. 8am - 5pm
Yes a surprise for me - I just applied on Tuesday and was lucky there was a place for me.
I was so busy writing my application and why I want to attend essay, I forgot it was melbourne cup day. lol
they had breaks between all the sessions. lovely people, beautiful grounds.

Homework needs doing. Things that must be done daily. Meditation and breathing practice.
yoga asana /flow/ poses sessions 5 days a week.
Fill in and hand in the sheet of times each done daily.
Still need to locate and order the 2 anatomy books.
I want a chair cushion. My back and hips don't take well to floor sitting all day.

Off hand I am not sure which pose helped LM's sinuses. The hanging ones head down in forward fold helps my crimped neck release.
I've been pressing snooze button on my screens off reminder. Need to wind up here.

Oh - yes I need take my own lunch as the 'health giving food' available is not what I can eat. I guessed at that today, and took my seed cereal, with veg added. Had my normal lunch banana chia goatmilk smoothy for breakfast instead.

Kathryn - I sourced some tiny 50gm eggs, and they suit me better than the big ones, still I don't have them often. Your normal breakfast sounds low GI.

[Kathryn-in-Canada]

Had the leftover omelet and bacon this morning. It went down much better today although I made sure I had my tea and chocolate first so 'woke up' my tummy with that. Had a full glass of milk with that so a super high fat breakfast but no problems. MFP works it out at 334 calories, 27% protein, 21% carbs and 52% fat.

Made it fine to lunch without any feeling of hunger at all. Had a single-serving frozen lasagna, salad and milk for lunch so am feeling stuffed at the moment.

I have a protein bar in my purse to eat while out mid afternoon and dinner is planned as chicken breast with potato (sweet or Irish, not sure which yet), broccoli, squash and I should end up relatively low cal today despite eating what feels like a lot of food. Any day I'm under 1800 calories I consider acceptable, under 1500 is considered a great success. I give myself 1200 per day plus whatever the fitbit and MFP calculate for movement.

LadyM: I just separate a regular egg when I need a white. I have a cookie recipe that takes one egg plus a yolk but I'm better off letting it go down the drain. If I don't catch him, dh downs it raw. I should look up egg yolk only recipes. I'm sure there's something I could have in moderation that I could use them for. When I had a dog, we'd put it over her food to help keep her coat glossy.