Health and Fitness, July, 2010

[Indiana]

lucylee I need to do something and then I'll do the exchanges for yesterday.

[lucylee]

That is what I will do, Indiana... I'll count the starches but not try to overwhelm myself w/figuring out if the pb crackers count 1 or 2. It's one serving, I'll count it as 1 starch. However, I will count buns as two, as you said, and might even try to eat my hamburgers open-faced, to save 1 starch!

I think the granola bar should count as 1, b/c there is only 1 bar, and it is mostly nuts. It's not the kind that has two thin bars that look more like cereal. This is almost entirely nuts & sunflower seeds, w/enough sugar/syrup to hold it all together.

I will also, as much as I hate it, try to report in to y'all on what I'm eating for a week. It is embarrassing, and y'all will fuss at me, but if I know I have to do it, MAYBE I will stop myself occasionally.

I'm going out to walk now. It's kinda cloudy. Maybe I can do two miles, even w/out ds to keep me company.

[Indiana]

lucylee you still need to count it as 2 starches even though there is only one bars there are enough calories - 190 for 2 starches (80 calories per starch). Even though the nuts are healthy they contain fat. Granola bars are still fine but you need to count as 2 starch - sorry.

[Indiana]

lucylee don't be embarassed and no one is going to pick on you. This is only so you see a pattern so you can fix it.

So far your pattern is starch, meat and fat. Mostly starch and fat which are the feel good mouth foods because of the fat. I was glad to see you added fruit.

There won't be any critisim just encouragement.

You have taken a great first step looking at your eating pattern.

You can already see what food groups are important to you and made a change adding grapes.

Next up yesterday's counts.

[Indiana]

Diet Dr. Pepper
PB crackers
Banana

1 ½ starch
2 fat
2 fruit (1 whole banana is 2 fruit)

Flavored water -- I think 2 bottles, but might have been only 1
8 Triscuits
2 slices low-fat cheese
Granola bar
A few grapes
Diet Pepsi

1 ½ starch for triscuits (5 crackers are 80 calories and 1 starch)
2 meat for cheese
2 starch for granola bars
1 fruit for 13 grapes

Frozen quesadilla, Friday's brand
Pkg of "combos" -- pizzeria flavor
Diet Dr. Pepper

1 ½ starch
1 meat
2 fat

2 starch
2 fat

Steak & Shake double steak burger, ketchup & mustard
Small order fries
Diet cherry coke
and yes...
Brownie walnut sundae

2 starch
4 protein
3 fat

2 starch
2 fat

2 starch
4 whole milk includes some fat
2 fat

So the totals for yesterday are:

14 ½ starch = 1160
13 fat = 585
4 dairy (whole milk) = 480
3 fruit = 180
7 protein = 385

Total = 2790

[Indiana]

SHEM:
I don't even butter my bread; I consider that cooking. - Katherine Cebrain

[Indiana]

lucylee some of the exchanges are off a little but for the most part they are accurate. I did them quickly.

[lucylee]

Okay, here we go... I'm trying to do the starch and fruit exchanges, so see how I do, Indiana --

Breakfast
Diet Dr. Pepper
PB crackers -- 1 ½ starch
Banana -- 2 fruit

Bottle of water

Lunch
8 Triscuits -- 1 ½ starch
2 slices 2% cheese
An apple -- 1 fruit
Small bowl of salad (mostly lettuce) -- 1 vegetable
5 squirts of dressing, 1 calorie per squirt
Bottle of water

Snack
Granola bar -- 2 starch
Grapes -- if 13 = 1 fruit, this was probably 2, maybe more fruits

Supper
Diet Coke
6" Subway sandwich, club, w/cheese, no mayo/mustard, etc. on 9-grain wheat bread -- 2 starches?
Bag of baked potato chips -- 1 starch?
Handful of mini wheats for dessert -- 1 starch? (Probably you're going to say MORE b/c it was probably close to 200 calories )

I really plan for this to be IT for the night, unless I eat some watermelon later when ds cuts one he brought home from ddad today.

*Sheesh* Already 9 starches, and I'm probably erring on the low side. * sigh *
BUT -- positive spin -- I walked 3 miles this morning and I've had at least 4 servings of fruit and/or vegetables, and 32 oz. of water.

[Harmony]

Thanks, Indiana, now I understand the formula. I was just multiplying the calorie number by the activity number!

But I have to tell you, when I first went on this diet, I was doing 1500 for a couple weeks, ok looking at my chart it was a month, 9/1/09 - 10/1/09 till I gave up at that amount of cal. I just began counting calories, staying between 1000 and 1200 calories and that week began to lose.

I know I have a sluggish metabolism. I know the reasons why. Most of them I can't do anything about. Exercise helps. Remember, back when I was losing, I was riding my bike a lot, and using the eliptical too.

And truthfully, I was hungry a lot, and irritable from being hungry. 1000 isn't a lot of food, even eating raw veggies.

Today at the store I bought some stuff. I don't know if I can eat it. Just the thoughts of more celery and fat free cottage cheese...where's the smiley with the tongue sticking out?

I am back down 1 size into 10's, if they're not too tailored. And I wear some of my old 12's but my hips hold them up, the waists are too big. I don't have a big frame.

Good luck, Lucy. For me, weight loss is all in the head. Get the brain thoughts right and it works. I know that's my problem right now.

[Lynlee]

Harriet`you`might`like`to`check`out`"food`combining"`principles
http://www.the-lifestyle-doctor.com/Foo ... ning.shtml
It`suggests`melon`always`be`eaten`alone.
However.lots`of`people/docs/dietians`will`disagree`with`the`whole`principle.

Skippable
-my`story
Once`I`was`playing`with`food`combining`as`a`way`to`avoid`
"particularly`bad`smells"`connected`with`potato`or`wheat`eaten`with`meat`meal....
A`dietian`suggested`the`problem`was`not`with`the`food`combination`but`
with`potato`and`wheat;
`that`many`/most`foods`combine`some`degree`of`both`carb`and`protien.
so`totally`poohooed`the`whole`concept,
and`despite`questioning`why`I`was`"off"`so`many`food
added`potato`and`wheat`to`the`list.
Later`trials`showed`me`the`gluten`gut`pain`connection,
so`I`try`to`avoid`them.`Also`I'm`positive`to`ceoliac`gene..

Harriet
Also`re`exercise`rest`means`rest.
Today`at`passive`yoga`there`were`some`you`could`try.
Sitting,`Breathing`deeply
Breathing`out`1/2`way,`holding`then`out`the`rest`of`the`way.
Hand`and`foot`exercises`done`in`time`to`breathing,just`3`times`each`one.
4`count`breathing`in,`pause`,4`count`breathing`out,`pause.
Loved`a`former`instructor`who`added.
"if`you`lose`your`place`start`again`from`1.
Also`she`would`have`older/infirm/ill/injured`just`sit`watching`these`one`per`term`classes
saying`doing`that`would`be`beneficial.

WTG`Harmony`letting`go`of`artificials.
`I've`seen`studies`suggesting`artficial`sweeteners`are`counter`productive.`

Need`to`focus`on`drinking`water`as`missed`my`target`2`days`running.

Best`wishes`to`all`reprogramming`their`eating`regime.
Its`tough`but`worth`finding`whatever`suits`you`best.