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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Thu Mar 09, 2017 3:32 pm 
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canpakes,

Yes we have both! Will check at the grocery store and then hop over to Sprouts/TJ's! Thanks!

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Thu Mar 09, 2017 4:11 pm 
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Jersey Girl wrote:
canpakes,

Yes we have both! Will check at the grocery store and then hop over to Sprouts/TJ's! Thanks!


Might also be worth giving Amazon a look (especially if you have a Prime membership). I have most of our shelf stable regular items on "subscribe and save" and get an extra 15% off some already pretty good prices.

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Thu Mar 09, 2017 6:38 pm 
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Jersey Girl wrote:
canpakes,

Yes we have both! Will check at the grocery store and then hop over to Sprouts/TJ's! Thanks!

Pretty sure that I've seen both ground and whole flax seed at TJ's under their own label. Elsewhere the Red Mill label is pretty reliably available.


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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Fri Mar 10, 2017 9:24 pm 
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canpakes,

I found organic ground flaxseed at believe it or not Walmart!

:-)

Still want to poke around Sprouts. I have one nearby and have never been in it!

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Fri Mar 10, 2017 10:55 pm 
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Xenophon wrote:
Jersey Girl wrote:
canpakes,

Yes we have both! Will check at the grocery store and then hop over to Sprouts/TJ's! Thanks!


Might also be worth giving Amazon a look (especially if you have a Prime membership). I have most of our shelf stable regular items on "subscribe and save" and get an extra 15% off some already pretty good prices.


You're not kidding-- factor in the free shipping with prime membership and the prices are excellent.


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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Sat Mar 11, 2017 9:14 am 
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Just to give someone who may be following this thread and is considering getting on the fitness train I'll provide a breakout of my last 13 days to provide an object lesson on CICO and results.

So, a few weeks ago I decided to take my fitness seriously and hold myself accountable. While I upticked my exercise routine I noticed I was still waaaay overfed and not feeling good about my progress. Basically, because I didn't want to be diligent about the process I was spitballing my calorie count and figuring I could outrun calorie intake. While that stopped my weight gain I wasn't trimming up.

So. 13 days ago I decided to do what I've always done when I've gotten to my best fitness levels which was to log everything that goes into my face. I have a goal to lose 70,000 calories and then I'll tweak my diet to probably focus on keto and musculature development since I'll be pretty active this Spring and Summer. So here's a quick breakdown:

2/27-70000
2/28-69000
3/01-67950
3/02-66920
3/03-65720
3/04-65320
3/05-64320
3/06-63370
3/07-63280
3/08-62300
3/09-61080
3/10-60300
3/11-59800

So over more or less 13 days I'm down 2.9 lbs. This is with going the gym every day putting in between 30 - 60 minutes on the elliptical, taking my dogs for walks that usually adds up to about an hour a day, and staying relatively active.

The real question is determining your Total Daily Caloric Requirement. There are a lot of website with calculators and everyone of them, in my opinion, estimate your TDCR kind of high. You have to be careful with this because most calculators put me at 2600-3000/day for maintenance depending on activity level. I put my TDRC at 2300 (5' 10", 208 lbs) with a pretty active lifestyle because history has shown me that for every 10 lbs I want to lose I need to drop 100 calories/day off my calorie intake and when I've been at my ideal weight of 180-182 lbs I needed ~1900 calories/day after CICO is calculated.

I cannot overemphasize that overestimating your TDRC will demotivate you immediately because losing weight is a hour-by-hour process on a daily basis where you have to make a dozen choices a day when you're hungry, you have to log those calories into your book or tracker, and if you're not dropping weight that first week or two you'll want to backslide.

Anyway. As you can see the weight loss is very, very small and gradual especially considering how much effort you put into not eating when you want to snack, using a disciplined approach to portion control, and optimizing the foods you ingest.

Word on the street is you want to shoot for a weight loss strategy of 3-8 lbs a month because you're working on a lifestyle change. If you lose too much weight too quick that isn't a lifestyle change. That's crash dieting and it's not only miserable, but it's also unsustainable.

Here's hoping that we can keep motivating each other and hopefully motivate some others to get fit. HAES is bull ____. Extra weight is, in fact, problematic for one's health. And while indulging yourself is awesome in the moment, like any addiction, complications inevitably arise and your quality of life diminishes. If you made it this far and are making progress yourself please share. I may not post too much, but I am reading the thread. :)

- Doc

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Sat Mar 11, 2017 3:09 pm 
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Doctor CamNC4Me wrote:

Word on the street is you want to shoot for a weight loss strategy of 3-8 lbs a month because you're working on a lifestyle change. If you lose too much weight too quick that isn't a lifestyle change. That's crash dieting and it's not only miserable, but it's also unsustainable.


Yes, exactly! I haven't calculated my average weight loss over time, but it's been slow and steady the entire time. I've been holding at 125 for about a month now because I haven't been faithful to exercise. I count it a success to maintain the losses I've had.

What you NEVER want to do is "go on a diet". Going on a diet automatically suggests that one day you'll "go off" the diet, so you're already sabotaged before you begin.

Quote:
Here's hoping that we can keep motivating each other and hopefully motivate some others to get fit. HAES is bull ____. Extra weight is, in fact, problematic for one's health. And while indulging yourself is awesome in the moment, like any addiction, complications inevitably arise and your quality of life diminishes. If you made it this far and are making progress yourself please share. I may not post too much, but I am reading the thread. :)

- Doc


What I have been doing probably for two years now, is what I call "transforming" my daily diet. I've been pretty darn successful at it over time. It's not something I did overnight, it's been a gradual change in what I eat and the choices I make. I've gotten so good at saying "No thank you" to certain offers of food that it's pretty much automatic.

If you could have seen my plate on Thanksgiving, you'd be amazed. I was bound and determined not to stray too far off the path, so I took probably two tablespoons of al the sides and the biggest portion was roasted turkey. I did eat a small slice of pumpkin pie later in the day. But no filling the plate full of stuff and let me tell you, it's a little weird to be the only one at the table doing this, but no one else has to live with my choices but me.

Yes, I have cheated. But I do so rarely and get right back on the horse. I don't really even think of it as cheating any more. Like you said, you're looking for a lifestyle change not a quick weight loss solution.

I can share some things about how snacking has changed for me. It started with Walnuts, then Almonds, and now, here is my "before and after" list.

Before:

Cheetos
Chips
Pretzels
Bagel with cream cheese


After:

Walnuts
Almonds
Sunflower Seeds
Pumpkin seeds (Pepitas)
Apple
Grapes
Greek Yogurt
Mix of Almonds, craisins, dark chocolate chips
Baby carrots
Broccoli

I've started keeping my seeds, nuts, and craisins in mason jars on the kitchen counter so they're right there in front of me when I want something. I just take the tiniest little Rubbermaid container (the one's with the red lids) and put maybe a 1/4 cup of snack in it.

Other things I've done with food:

Stop eating when I'm no longer hungry
Veggie portions are the largest portion on my plate
Buy the veggie trays at the grocery store
Buy the rotisserie chicken when I don't feel like cooking
Buy the bags of broccoli, etc. already cut up in the produce section
I rarely eat sandwiches any more, but when I do it's usually a half sandwich (veggies or fruit to go with)
Don't add any kind of cheese on top of dishes such as chilli and minestrone, pasta dishes
Eat more turkey/chicken/tuna/beans vs red meats
Eat very little bread

Probably a ton of other ideas, but those are off the top of my head. Exercise is what started to move the needle on the scale.

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Sun Mar 12, 2017 7:46 pm 
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An on the spot report about making choices, because it happened just seconds ago.

I made a nice pot of Minestrone soup for this cold day. I was sitting here eating it while online and this is what happened.

"I really want some buttered bread for this" and as I started to get up from my chair, "No don't".

And I sat right back down.

Making choices isn't just about when we make the grocery list and plan our meals, sometimes it happens in a split second when you talk yourself down from the "add more carbs" ledge. Lotta self talk going on over here every day!

:lol:

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Wed Mar 15, 2017 2:23 pm 
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Yesterday I planted 48 landscapy shrubs and bushes. So. So tired. Woke up sore as ____. Still went to the gym. Planted 8 more landscapy things today. Went to a Chinese buffet for lunch because it's m'birfday. One plate and no dessert because I'm starting to notice my progress. Feels good man. I love that I'm back on track. Yup. You just gotta trust the process.

- Doc

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Sat Mar 18, 2017 3:32 pm 
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Doctor CamNC4Me wrote:
Yesterday I planted 48 landscapy shrubs and bushes. So. So tired. Woke up sore as ____. Still went to the gym. Planted 8 more landscapy things today. Went to a Chinese buffet for lunch because it's m'birfday. One plate and no dessert because I'm starting to notice my progress. Feels good man. I love that I'm back on track. Yup. You just gotta trust the process.

- Doc



Omg, did I miss your birthday? I spent most of the week out of the loop here, too busy, too talked out, and too "thunk" out for sure!

I read some about your yard work in another post in Paradise! That totally counts as a work out in my book. Can't believe you still went to the gym!

I would TOTALLY do the Chinese Buffet! I hear ya on the holding back on dessert, I'm right there with you. It's so easy to get stuck in a total rut that you feel like you can't move out of, but when you're feeling the results of healthy eating and exercise, I don't know...you just want to keep going at it and not let anything stand in the way of reversing the progress you've made.

I say no to so much now, but I also say yes now and then. For some unknown reason I'm holding the 10 pound loss that I've had and considering how some things have been going around here (I mean IRL) that's pretty amazing. We need to just keep going at it and not let anything drag us backwards!

Good on ya! And Happy Happy belated Birthday to you!

:-)

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Sun Mar 19, 2017 11:35 pm 
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Doctor CamNC4Me wrote:
Went to a Chinese buffet for lunch because it's m'birfday.

Are you talking about Chinese Gourmet on 4500 South State Street in Salt Lake City?

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Mon Mar 20, 2017 9:57 pm 
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Doctor CamNC4Me wrote:
Yesterday I planted 48 landscapy shrubs and bushes. So. So tired. Woke up sore as ____. Still went to the gym. Planted 8 more landscapy things today. Went to a Chinese buffet for lunch because it's m'birfday. One plate and no dessert because I'm starting to notice my progress. Feels good man. I love that I'm back on track. Yup. You just gotta trust the process.

- Doc

Sorry I missed your birthday! Hope you had a happy one. :biggrin:


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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Wed Mar 22, 2017 3:46 pm 
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Pre-Grocery Trip Musings: I'm so tired of food. Why do we even have to have it? This is probably why I have no trouble changing up what I eat and losing weight. I couldn't possibly care less what I eat.

It's just food. :rolleyes:

I'm not one of those people who wakes up and thinks, "Oooo, :biggrin: :biggrin: what'll we have for dinner today" like I just saw a rainbow or something. :rolleyes: I'd be just as happy with a greek yogurt and veggies as I would a meal I spent an hour+ cooking. The greek yogurt and veggies are easier and you just throw away what's left including the container.

What's not to like?

Maybe I should hire one of those delivery services that brings food right to your door, but why, when I could just throw down a bag of salad, turkey, cut up some veggies and be done with it?

I don't really have food cravings. I've gotten so good at turning down stuff I used to love that it's become a habit. I suppose that's good.

Like yesterday, I was out picking up something at Ulta and there's a Panera nearby. I'm like...

"Oh, I could get a turkey sandwich and bring it home so I wouldn't have to worry about dinner" but I immediately said to myself (out loud)...

"Just get in the car and go eat your Healthy Choices microwave meal, then you'll have more money for good stuff."

"But I don't waaaaant to make a Healthy Choice".

"Do you want more clothes and make up or not?"

"Okay I'm going home."

Non food bribery always win.

Have I become completely practical minded or have I lost my mind entirely? My jury is out on that.

The godforsaken grocery list is made. I'm forcing myself to make a pot of chicken soup for the storm coming. Something with ground beef and tomatoes, no clue what that'll be. Greek yogurt, fruit and veggies are on the list. And I'm baking something with raspberries because it's pretty.

I've become a pathological greek yogurt, fruits, nuts, veggie and seeds eating freak.

But I have new clothes in a size smaller!
:lol:


[/crazy]

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Wed Mar 22, 2017 7:44 pm 
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I haven't been following this thread, but I would like to congratulate you, Jersey Girl, on the success you have had in getting your weight down and improving your physical fitness. I think the physical fitness part is probably the more important part. I suspect that the physical fitness part probably has more to do with your well being, feeling good about yourself and enjoyment of life than the actual weight loss part. I think it is likely that someone who is no more than 20 or so pounds overweight but active and otherwise physically fit is better off health wise than sedentary individuals who are at or below their ideal weight. Am I right about that Dr.Cam and others on this forum with actual expertise in health and nutrition?

I have never had a weight problem, as my bodyweight doesn't seem to be affected much one way or the other by how much or how little I eat or what I eat within quite a wide range, though I generally have a pretty healthy diet (though I love my cheetos). I love to eat, though I am not obsessed by it. I can go through fairly long periods with little to eat without feeling great distress because of that. Especially when I was younger (and, admittedly when my family was a bit smaller) I could eat as much as the rest of my family combined at meals and still maintain a healthy weight. I eat somewhat less than I used to when younger, though, and I suspect my metabolism would be much less forgiving at my current age if I tried to eat as much as I used to. I think there is a downside, though, to having such a forgiving metabolism. Since I don't have and never have had a problem with excess weight, I don't have that as a motivation to get out and exercise more. Consequently my fitness and muscle tone and cardiovascular health is probably less than optimal. I need to find some other motivation to exercise and keep my heart and body strong. I do usually walk most everywhere I go rather than take the car when I need to go someplace within my small community, but I probably don't walk often enough to become really fit, and I haven't been doing much in the way of resistance training to build up strength and muscle tone. Reading the comments on this thread has made me feel I ought to start doing more about my own fitness than I have been. Just maintaining a reasonable weight is probably not enough.

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Wed Mar 22, 2017 9:44 pm 
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Thank you so much, Gunnar!

I don't know how much of this thread you've read (I intentionally put it in this forum so it wasn't so obvious) but the 20 pound weight loss was suggested to me by a cardiologist I saw and I had already begun working out again. I'm half way there!

It hasn't been any trouble at all to lose weight. As soon as I added exercise to my already heart healthy eating, the weight came off slowly and that's exactly how I wanted it to be. I didn't go on a diet, over the last 2 years I changed what I eat and did my gym membership Aug/Sep of last year.

I think you can definitely be a normal weight and not be fit. My ideas about exercise for myself are emphasis on cardio and strength. Any weight loss that has come from it wasn't my first priority. It sure has been a nice side benefit though!

There are lots of good ideas that have been shared on this thread, take a look at what we've all contributed! Everything we do isn't just gym type workouts. For example, when we clear our property of forest debris (slash) each summer (I either wrote about that here or in an Off topic/Paradise thread), I consider that a valid work out. Cam recently did lots of landscaping type work, planting nearly 50 bushes/shrubs!

There are all kinds of ideas here!

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Fri Apr 07, 2017 3:22 pm 
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Okay, so here's my story. As I mentioned in several posts, I've been in a slump for I dunno how long now. Exercise stops and starts, and yet I maintained my weight loss.

So a couple of things happened. Last Saturday I slipped on pumpkin mush (don't ask) that was on the floor and fell. I mean hard. I mean like the banana peel joke. I mean like straight up in the air and boom. Like slow motion, "Oh ____, I'm gonna break something" kind of boom.

Most of my weight came down on the heel of my hand. Felt fine at first. That was before my arm started swelling like a @#$%^. Iced it for an hour with broccoli, took what is that--Ibuprofen--didn't touch it. Iced above the elbow where most of the swelling was with a frozen smiley. Wasn't going to the ER because I was snowed in so decided to tough it out. Couldn't sleep, next day still swollen, felt better, took more pain stuff, and I realized...I DIDN'T BREAK ANYTHING! :biggrin:

Little bit of euphoria kicked in there. And then I stepped on the scale. 1.5 pound gain. :evil:

So between the survivor euphoria and the 1.5 pound gain, I hauled my tattered self and sore arm back to the gym yesterday!

:mrgreen:

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Tue May 09, 2017 10:50 pm 
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Jersey Girl wrote:
Okay, so here's my story. As I mentioned in several posts, I've been in a slump for I dunno how long now. Exercise stops and starts, and yet I maintained my weight loss.

So a couple of things happened. Last Saturday I slipped on pumpkin mush (don't ask) that was on the floor and fell. I mean hard. I mean like the banana peel joke. I mean like straight up in the air and boom. Like slow motion, "Oh ____, I'm gonna break something" kind of boom.

Most of my weight came down on the heel of my hand. Felt fine at first. That was before my arm started swelling like a @#$%^. Iced it for an hour with broccoli, took what is that--Ibuprofen--didn't touch it. Iced above the elbow where most of the swelling was with a frozen smiley. Wasn't going to the ER because I was snowed in so decided to tough it out. Couldn't sleep, next day still swollen, felt better, took more pain stuff, and I realized...I DIDN'T BREAK ANYTHING! :biggrin:

Little bit of euphoria kicked in there. And then I stepped on the scale. 1.5 pound gain. :evil:

So between the survivor euphoria and the 1.5 pound gain, I hauled my tattered self and sore arm back to the gym yesterday!

:mrgreen:

Damn, and I thought my life was rough...... :biggrin: I hope you heal sweetie! And I hope there isn't too much pain.....

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Sat May 27, 2017 7:59 pm 
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I made these today. Sharing a link to the instructions. Two baking pans only made half a pint but, they're really good! Of course you could use your food dehydrator for this.

Dried Strawberries:

https://brokegirlstherapy.wordpress.com ... awberries/

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Thu Jun 15, 2017 5:04 pm 
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Is anyone still on track? My weight is still at the 2 extra pounds I gained back and holding there. Still eating decently. I've been totally sidelined for a total of 3 weeks due to a medical emergency and treatment I had in the process. Hoping to get the green light in another 2 weeks after a doc appointment!

I've been swimming, gardening, working in some yoga and that's really about it for now.

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Tue Jun 20, 2017 11:50 am 
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Image


:lol:

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 Post subject: Re: The score so far (Health & Fitness)
PostPosted: Thu Jun 22, 2017 3:22 pm 
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I know I wasn't in your original competition, but thought I'd give some results I've had. Since early February, I've lost 17 pounds of fat and added 2 lbs of muscle (weighed in at 290, now down to 275). That sounds huge but to look at me, you wouldn't think me over 240. I'm made of lead or something like that.

Anyway, what's done it for me is changing my eating (smaller meals more often - good lean proteins or shakes coupled with healthy carbs) and exercise. I joined this cross fit type of gym that literally kicks my ass every day. Its kickboxing, kettle bells, TRX bands, cardio, you name it, something different everyday. I wear one of those MyZone heart rate monitors and it measures your heartrate, effort, calories lost, etc when you work out. In these works, for a guy my size, I'm losing anywhere from 750-900 calories. I literally collapse at the end and just lay in my puddle of sweat. Its funny because people walk by and ask if I'm okay. Starting this was hell, but after a few months, while my body still hurts, its getting stronger and leaner.

I weigh in with a nutrition guy weekly who actually pinches the fat with calipers and everything. Knowing I have to face someone helps with motivation!

Anyway, good luck to everyone else. Its a tough thing to conquer.

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