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Hisgal
Distinguished Member
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Posted: 28 March 2006 05:47 am |
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Hi, I'm Pat and obviously new here. I am a 50 year old female who has been dieting since I was a sophomore in high school. I've got a lifetime invested! I have tried so many diets over the years and always gained the weight back. It was February of 2002 when I'd been at my all-time high of 247, for several years, that I finally was ready to take that big step and make a serious committment to get the weight off. I started by giving up all french fries and fried food for lent that year. (That was tough, as I stopped and picked up a burger and fries to take to the park every day for lunch...I should have been there to walk, not eat!) Then someone in the office suggested we get a weight loss group going. There were about 5 of us, and we set mini's goals, like "10 pounds by Memorial Day" and we each followed our own plan. The only thing that was different this time, was that I now had a grandchild and I really wanted to be around to see him grow up. I started reading health magazines and articles and found out I was a prime target for many diseases and health problems. I was obese and my cholesterol was at 249, well above the touted "safe" range. By the time I had lost 20 pounds, my 42 year old brother suffered a stroke and was diagnosed with diabetes. I started thinking and realized that I had a grandfather, a great-uncle, a first cousin and now a brother with diabetes. I had a grandmother who died of a stroke. I had a grandmother and a mother that died of cancer. Do you see where I was headed? This was no longer about losing weight....this was about living long enough to see old age, my children get married and enjoying my grandchildren. I had to seriously do something about my weight. But, I was scared because I'd tried and failed so many times before. How was I going to make this time different? So, I continued to read everything I could find about health and educate myself in what I should be eating. But, I still needed the staying power and I turned to the source of all my strength for that. I prayed and He answered with all the strength I needed. I continued counting calories (I've always done best when I wrote everything down and became accountable for what I put in my mouth), but someone at work gave me a book about the importance of monitoring the fat intake in your diet. So, I kept my fat intake to no more than 20% of my daily calories. And the pounds dropped off at an average of 2 pounds a week. I started the end of April 2002 and by mid-January of 2003 I had lost 60 pounds. I was so excited that I went to get my cholesterol checked.....and yes it was down to 182! Yeah! I felt so good, until they told me my triglycerides had gone from a safe 157 to 298 . So why was that? I was existing on low fat foods alright, but alot of them were carbohydrates, like bread, rice, pasta, Smart Pop popcorn, baked tortilla chips, low-fat granola bars...you get the picture. So, at that point I started on the Atkins low-carb plan. But I ate mostly skinless chicken, turkey and fish for my meats. Unfortunately I also ate eggs and cheese! I dropped another 30 pounds and got down to 157 for a total of 90 pounds lost. But, my cholesterol was creeping up again. Soon my pounds were creeping up too. I forgot to pray for strength to stick with my plan and starting thinking in terms of what "I" could do. I went up and down in pounds over the next couple of years, until January of 2005 I found my self back up at 191. I'd been a pretty faithful walker, but didn't do any other kind of exercise. A friend sent me a card for a free 4 weeks at the local "Curves" and I bit the bullet and went. At the end of the 4 weeks I joined. I loved it and I still do. I was losing inches right and left, but not much weight. That was going off slowly. So, in June I turned to "Weight Loss 4 Idiots". I couldn't believe this diet! It was so easy and the pounds dropped off! Of course, like most on the diet, I gained some back on my "cheat days", but it always came off again. By the end of August I was down to 167. A 30th anniversary trip in Sept. got in the way and I put some back on, but got it off again. But, then I started reading about the books "The China Study" and "Eat to Live" on this site. I was thinking about my physical coming up in December, and about all the animal protein I had been eating on WL4I since June. I got scared and ordered the books and started reading. Once I'd read them, I couldn't not try the plan. It was once again clear to me that it was my health I was playing with here. I started the "Eat to Live" plan about 7 weeks before my Dr. appt. I didn't know if that was long enough to bring about a change, but I didn't want my Dr. to talk statin drugs. I wasn't going to be put on drugs for something that I believed in my heart that I could change and control. When I went for my blood work in Dec. my total cholesterol had gone down to 164 (from 230 at the last reading)_ and my "bad" cholesterol had gone down to 95 (from 166 at the last test). I became a firm believer! But I gave in to "Christmas treats" and put some pounds on again (Why do they go back on so easy?). I was busy as most mom's are at Christmas time and only made it in to Curves about 2 times a week.
My really big problem is and always has been carbohydrates....and I'm not talking the green ones! I love bread, crackers, rice, pasta etc. Even though we switched over to only 100% whole wheat bread and pasta when I started Atkins, I was still eating too much of it. I love Triscuits, which are 100% whole grain and Multigrain Wheat Thins, which are also 100% whole grain. I was eating too many of them.
That brings me to the here and now. Lent came around again and I decided to give up all animal products, bread/cereal/pasta (except for 2 bowls of oatmeal/week) and diet pop until Easter. I also decided to follow the Eat to Live plan as religiously as I could until then (with the exception of protein drinks and nevd's protein bars). With those as my guidelines, I have not cheated once since I started and I dropped 10 pounds in 3 weeks. I am weighing in with a few ladies at the office every Wednesday, so in two days I will have my 4 week weigh in.
I journal my food every day, keeping track of calories, protein, fat and fiber. I found that the week I kept my calories to 1100-1300 calories I only dropped 1 pound. Last week I averaged 1678 calories, 20.2% protein, 13.4% fat and 42.7 grams of fiber and I dropped 4 pounds:D So, following the basic Eat to Live outline and the ratios from nevd and others for protein/fat/carbs, I am hoping to drop the rest of this weight. My goal is to reach at least 145. I think Dr. Fuhrman's book puts my ideal weight down around 125. At 50 years of age, I'm not sure I want to be that low, but I'll see where this goes. I will continue to journal what I eat, but not sure if I'll do it here in my diary or just post totals. If anyone wants to see what a couple of days of Eat to Live eating looks like, I could post everything I eat. It will be a more normal menu after Easter when I add back in some bread/cereals and the occasional meat. The postings of other members food journals, and talking about what they eat, has helped me.
Sorry this got so long, but it's been a long journey already! Here's praying for staying power;) Hisgal Pat
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Peter
Founder, caloriesperhour.com
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Posted: 28 March 2006 06:02 am |
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Wow, I'm impressed!
All you went through is a learning process, and for me reading Eat To Live was just one more (big) step. I summarize all I've learned here:
http://www.eatwellandexercise.com/
Be sure to read the red tag line.
Best wishes and keep us posted!
Peter
P.S.
For others reading this here is our Eat To Live forum:
http://www.caloriesperhour.com/forums/forum38/
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sundazzies
New Member
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Posted: 28 March 2006 06:20 am |
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Hello Pat,
I enjoyed reading your post, I found it very interesting. I would love to see exactly what you are eating on your eat to live program. I read the book and was so excited to give it a try, but became very discouraged after only one day and quit. It took me two hours to eat my salad for lunch only to be hungry again half an hour later. I would love to see what your eating and maybe give it another try. Thanks and congratulations on your progress. Sunny
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Peter
Founder, caloriesperhour.com
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Posted: 28 March 2006 09:50 am |
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Sunny,
I could personally never eat the quantity of greens the diet suggests, but still it has been the single greatest influence on my eating habits.
That's the problem with any specific diet plan... you consider yourself to have failed if you fall off it, and quit.
For me it's a continuing process of leaning more and doing better all the time.
Just my two cents!
Peter
http://www.eatwellandexercise.com/
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Hisgal
Distinguished Member
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Posted: 28 March 2006 08:58 pm |
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Peter and Sunny,
Thanks for your encouraging words. That's what I've liked so much about this forum, the positive suppport the members give each other. I'm really thinking that I can achieve my goal this time and maintain it!
Peter, this has been a journey already and a continuous process of learning. That's why I'm succeeding this time. And I know I've had slip-ups, but I don't let them get me down, I just start in on the right track again...as many times as I have to. I've been educating myself from any good source I can get, and that most definitely includes Calories Per Hour. The Tutorials and the Newsletters are such a valuable tool. I hope all who visit this site take the time to read them.
Sunny, I'd be very happy to share my food plans with you. When I started back in October, that was my biggest problem....what exactly do people eat on this plan? I just wanted so badly for someone to tell me what a day or week's worth of meals looked like. I can't promise that my meals are following the plan to a T, but I'm trying my best. Maybe it would help you most if I gave you a general idea of the different things I have eaten, and then you can follow my diary to see specific days.
These are some of my choices: (no bread/cereal ones for the last 4 weeks though)
BREAKFAST: Cereals...cooked oatmeal with raisins or craisins, and chopped walnuts. Usually a sliced banana in it too. My favorite dry cereals are Kellogg's Smart Start Soy Protein, Kashi Go Lean Crunch, and Fiber One Honey Clusters (14 grams fiber in 1 serving) with 1 cup of light vanilla soy milk. Fruit bowl-any combination of fruit with 1 oz of chopped walnuts sprinkled over it. (My favorite is fresh pineapple, orange and banana) Grapefruit (I cut it into quarters, slice off the middle pith and then slice into sections and remove the fruit from the rind and put it in a bowl) I also usually have a smoothie if I just have a grapefruit. I use 8 oz water, 1 scoop of vanilla soy protein powder, and 1 serving of frozen fruit. The protein seems to give my breakfast more staying power.
LUNCH: 5 days of lunch are eaten at work. I almost always have a salad, but it's not just a bowl of lettuce. My basic salad (and I'm looking for taste and maximum nutrition here) consists of: romaine lettuce, #%@&!'td baby leaf lettuce (I buy the bags of each-have to have convenience if this is going to work), broccoli slaw, sometimes baby spinach, onion, green, red, yellow and orange peppers, sugar snap peas. (you can add any vegetable-the more variety the better). I top my salads with drained, rinsed beans-I prefer garbanzo or black beans. I divide 1 can into 2 servings. I also sometimes top my salad with 1/2 of a chopped apple. My favorite dressing is Kraft's low fat Raspberry Vinegrette (2 Tbsp is 60 cal. and 4 gr. fat) This salad has so much flavor! My other salad choice is to just take 2 servings of cole slaw mix and top with Newman's Own Low fat sesame ginger (2 Tbsp is 35 cal and 1.5 gr. fat). Depending on how my cal. are doing for the day, I sometimes add golden raisins, raw sunflower nuts and/or pineapple to this and use a low fat honey mustard dressing. If I have leftovers from a potluck, I bring some Hominy Bean Salad or Oriental Cabbage Salad to work. (Maybe I'll post those recipes) The other thing I've found that I really like on lettuce is salsa. Wal-Mart has a store brand Peach and Pineapple Chipotle salsa that is wonderful on greens. I also like black bean and corn salsa. With the salads that I don't have beans or other protein, I drink a can of Campbell's Tomato Soup at Hand. If it's the weekend, and I'm at home, I eat one of my homemade soups.
DINNER: Right now, without breads/cereals and meats, my evening meals consist mostly of a salad and homemade soup. My salad is either lettuce based or cabbage based, depending on what I had for lunch. My soups are a homemade vegetarian chili or a homemade vegetable soup. Another option is stir-fried veggies. I used an olive oil spray, in a non-stick pan, and any veggies I want. My favorites are broccoli, matchstick carrots, peppers (any color), onion and snap peas. I use lite soy sauce or stir-fry sauce on them. My husband hasn't totally converted to this way of eating, so for him I make a little chicken and brown rice (I ate the brown rice with it too, when it wasn't Lent). Sometimes I open a can of vegetarian baked beans to eat with my salad. I also make 100% whole wheat organic spaghetti noodles and top them with organic vegetarian spaghetti sauce and veggie shreds (cheese substitute). You can serv with whole wheat garlic bread (I use Promise Light). I've also cooked the brown rice in vegetable broth (gives it more flavor) and tossed in cooked veggies for a meal.
SNACKS: I try to have 3 snacks a day, to makes six "meals". I almost always nibble on mini-carrot sticks/celery sticks/raw mushrooms. (1/2 a bag with my veggie loaded salad at lunch gives me my pound of raw veggies) Late afternoon, if I haven't had fruit for breakfast, I eat a fruit bowl. To boost my protein, I eat nevd's homemade protein bars (from recipe section of this site), make fruit smoothies with soy protein powder or light soy milk, or if I'm not at home, I drink the EAS Carb Control Shakes (100 cal-15 gr protein). I've also used hummus on carrot sticks or in a whole wheat, fat free pita. Black bean salsa is good with Triscuit's and Multi-grain Wheat Thins, which are both made from 100% whole grain.
Hope this helps you, Sunny. Would love to hear any other ideas from others on this plan. I can't get bored with eating this way or I might stray. HisgalPat
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Hisgal
Distinguished Member
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Posted: 29 March 2006 03:02 am |
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OK, so I started a renewed effort at Eat to Live (minus meat and all bread/cereals) on Wed. March 1. Starting weight was 184.0 lbs. I need to review my average totals.
March 1 to March 7 weight down 5 pounds
Avg. cal. 1369 Avg. Protein 16.9% Avg. Fat 20.0% Avg. Fiber 43.2 g.
March 8 to March 14 weight down 1 pound
Avg. cal. 1459 Avg. Protein 16.3% Avg. Fat 16.3% Avg. Fiber 43.1 g.
March 15 to March 21 weight down 4 pounds
Avg. cal. 1678 Avg. Protein 20.2% Avg. Fat 13.4% Avg. Fiber 42.7 g.
Monday, March 27**** food diary and totals
Breakfast: 1 grapefruit, smoothie made of water, 1 scoop vanilla soy protein powder, 1 cup frozen raspberries
Lunch: romaine, baby leaf lettuce, broccoli slaw, onion, red peppers, sugar snap peas, 1 c. garbanzo beans, 1/2 lg apple diced, 3 T. light rasp. vinegrette dressing, 1/2 bag mini carrots
Snack: Nevd's protein bar w/decaf coffee
Snack: Nevd's protein bar made w/peanut butter, fruit bowl of 1 orange, 1/2 c. red grapes, and 1/2 c. fresh pineapple
Snack: EAS choc. protein drink (worked late)
Dinner: 1 can Tomato Soup at Hand, cabbage salad of 2 serv. cole slaw mix, 1/2 c. pineapple, 1/8 c. golden raisins and 3 T. fat free honey mustard dressing
Totals: calories 1744 Protein 20.3% Fat 9.1% Fiber 53.4 g.
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sundazzies
New Member
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Posted: 29 March 2006 08:06 am |
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Thanks Pat,
You have been very helpful and informative. Your salads sound delicious. To start out with I am going to try and just add the vegetables and salads into my diet, and then move on from there.
Peter,
Your right it is a continuing process of leaning, and I have a lot of it to do. I pray I stick with this journey long enough to find what works for me. And thanks for your "two cents", its always appreciated.
Sunny
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Hisgal
Distinguished Member
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Posted: 29 March 2006 08:26 pm |
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Sunny,
Glad to be of any help I can. I just keep thinking "healthy eating" not "diet". I think someone on this forum said "diet" is usually for the short term, this needs to be for life! Otherwise, I will be back at nearly 250 lbs and I won't go there again. You know, I have had 2 orders of french fries in the last 4 years. I used to guzzle them down, but now when I look at a french fry I think of all the trans fats in that piece of potato and the fact that a white potato will raise my blood sugar fast, then drop it and give me cravings. It helps to have educated myself about what I'm eating. Keeping a food diary has the same effect....after so long you get to know exactly what is in the foods you eat. It helps me make better decisions. I look at foods for what they contain...calories, fat, etc. I know I can't do it perfectly, but I will do my best. And you will too, Sunny....adding the salads and veggies is a great start:D Just think about your body shouting "Thank you Sunny!!!" for all the great nutrients you are giving it.
Today was my 4 week weigh in.............and I was down 2.2 pounds That makes my current weight 171.8 (I love my digital scale that weighs in tenths of a pound ) and a total of 12.2 lbs in 4 weeks.
Tuesday, March 28 totals:
Breakfast: grapefruit, smoothie with Vanilla Soy and strawberries
Lunch: my favorite salad & veggies, 1 c. garbanzo beans, 3 T. light rasp vinegrette, 1/4 bag of mini carrots
Snack: nevd's protein bar
Snack: nevd's protein bar
Dinner: fruit bowl of 1/2 c. red grapes, 1/2 c. fresh pineapple, 1 orange-sectioned and a Chocolate EAS protein shake
Totals: calories-1340 Protein-23.5% Fat-10.6% Fiber-42.9 g.
Avgs. for week of 3/22 to 3/28/06
calories-1597 Protein-21.8% Fat-11.1% Fiber-43 g.
I guess that's not bad for the week. I wonder if the fat is too low? I sometimes forget to eat my raw nuts for the day...that would bring that number up.
Now I need to mentally plan for Saturday, when I go to lunch with my high school girlfriends. They chose a Chinese buffet. I need to look up the calories and fat in some of the dishes I know will be there. I won't eat meat or bread/cereal things or fatty things.......doesn't seem to leave much, does it? I will pick the veggie chunks out of the stir-fry dishes. That might be my best choice of many bad ones...and they do have some fresh fruit there. I think there will have to be many prayers to get me through this one. Good thing I have church tonight :)
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nevd
Distinguished Member
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Posted: 29 March 2006 08:55 pm |
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I wonder if the fat is too low?
I shouldn't worry while you're still losing. If you start to feel unduly tired, irritable or confused, then up it a bit - your brain's telling you something!
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Hisgal
Distinguished Member
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Posted: 29 March 2006 11:54 pm |
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| Thanks, nevd, I'll pay attention to what my body is telling me.
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Hisgal
Distinguished Member
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Posted: 31 March 2006 02:56 am |
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Wednesday, March 29 totals:
Breakfast: grapefruit, strawberry vanilla smoothie
Lunch: salad with romaine, baby leaf lettuces, broccoli slaw, onion, green & red peppers, snap peas, 1 c. black beans, 1/2 granny smith apple, 3 T. low fat rasp. vinegrette drsg, 1/4 bag of mini carrots
Snacks: 1 kiwi, nevd's protein bar
Dinner: cole slaw mix, 1/2 c. fresh pineapple, 2 T. sesame ginger drsg. , homemade vegetable soup
Snack: 1 c. sugar free jello, EAS choc. protein drink
Calories-1403 Protein-21.8% Fat-10.7% Fiber-45.8 g.
Tomorrow's challenge-Thursday morning's are staff meeting days at work, and tomorrow for lunch the office is ordering in lunch for everyone to celebrate someone's birthday. As long as I don't take anything from the large bakery selection I will be OK. One little bite and I'm lost, so I must just leave my fingers off it. It's kind of funny....everyone talks about dieting and watching their weight, but if there are pastries, cookies or bars down in the kitchen, they are usually gone by the end of the day. There is always a knife out....they cut off a piece until it's eventually gone. The good thing is that we each take a month to be in charge of ordering the food for the meeting, and the lady in charge this month usually has fruit there too.:yumm: For the birthday lunch, I found out we are doing Subway, and the lady ordering knows I'm watching what I eat, and asked if I'd like a salad ordered instead of a sub sandwich. What a nice office to work for. Actually it is:D The people are nice and we are treated very well. Being I do the bookkeeping, and am considered part-time (although this time of year I'm here late at night for months) I do have flex hours. The one bad thing about lunch today, is that I usually work out over my lunch time and will have to give that up today. Oh well, I will be back at Curves the next day.
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Hisgal
Distinguished Member
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Posted: 1 April 2006 12:40 am |
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Thursday, March 30 - food totals
Breakfast: Strawberry smoothie with vanilla soy protein powder
Staff meeting: Fruit (1 strawberry, 1/4 orange, 1/2 c. red grapes), homemade protein bar
Lunch: Subway Veggie delite salad, 1/2 granny smith apple, 2 T rasp vinegrette drsg., protein bar, 1/4 bag mini carrots
Snack: tomato soup at hand
Dinner: cole slaw mix, 1 T. raw sunflower seed nuts, 2 Tbsp. low fat sesame ginger drsg., crockpot veggie chili
Snack: protein bar (trimblebe's version w/more tofu-lite)
Totals: calories - 1579 Protein - 20.1% Fat - 13.3 % Fiber - 38.5 g.
Not a bad day. I had good control at Staff mtg and for the birthday lunch. Really missed having beans on my salad though...the protein makes it stick with me longer. I see I didn't have as much fruit as usual, but not bad.
Today is going pretty good, as most work days do. But, now I have the weekend coming up and that trip to the Chinese buffet with my high school girlfriends. The only good thing about the weekend is that I'll once again be tied to my computer, inputing the rest of last year's receipts, in preparation for the trip to the tax guy. If I can stay out of the kitchen, and keep a glass of water handy, I should do OK. I also need to take time to make some more protein bars...I'm getting low. (That will put me in the kitchen, won't it?) I bought some whey protein powder today after my trip to Curves. That would be animal product, which is not in keeping with the Eat To Live guidelines. But I see it is lower in calories and more fiber than the soy protein powder I've been using. I will try it in a batch of protein bars this weekend to see how it affects the taste and texture of the bars. Have a great weekend everyone! HisgalPat
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Hisgal
Distinguished Member
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Posted: 4 April 2006 04:23 am |
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Friday, March 31
BREAKFAST: Oatmeal, walnuts, craisins, small banana
SNACK: small banana
LUNCH: romaine, broccoli slaw, onion, snap peas, green & red peppers, 1 c. black beans, 1/2 granny smith apple, 3 T. low fat rasp vinegrette dressing
SNACK: protein bar, 1/2 c. fresh pineapple, 1/2 c. grapes
DINNER: Cole slaw mix, 1/2 c. pineapple, 2 T. low fat sesame ginger drsg., crockpot veggie chili
SNACK: protein bar
TOTALS: calories-1825 protein-15.7% fat-16.5% fiber-50.4 g.
Saturday, April 1
Breakfast: protein bar
Snack: strawberry, vanilla soy protein powder smoothie
Lunch: broccoli, beans, mushrooms, carrots, honeydew melon
Snack: protein bar
Snack: protein bar and sugar free jello
Dinner: cole slaw mix, 1/2 c. pineapple, 1/8 c. golden raisins, 3 T. low fat sesame ginger drsg., homemade veggie soup
Snack: protein bar
TOTALS: calories-1081 protein-20.5% fat-12.4% fiber-27.2 g.
Sunday, April 2
Breakfast: protein bar
Snack: protein bar
Lunch: stir fried veggies with olive oil Pam, stir fry sauce, strawberry-pineapple smoothie with vanilla soy powder
Snack: protein bar
Snack: fruit bowl of 1 orange, 1 banana and 1 T. chopped raw pecans
Dinner: 1/2 c. veggie baked beans, 1 can tomato soup
TOTALS: calories-1322 protein-20% fat-9.9% fiber-28.4 g.
Overall, not a bad weekend. Calories were a little low on Sat. and Sunday, but then they were kind of high on Friday....should average out. I survived lunch at the Chinese restaurant with the girls:D I wanted the fried rice, egg rolls, cashew chicken, crab and cheese, onion rings, sweet & sour chicken....you name it, I love it!:yumm: But, I did my homework ahead of time. I looked up nutritional info online on Chinese food before I went. Most everything is very high in fat and sodium. I made a protein smoothie before I left home to take the edge off my appetite, and I armed myself with the knowledge of what was in the foods (generally). I watched the other ladies fill their plates with the fried foods etc. and I picked the chunks of broccoli, carrots, & mushrooms out of the stir-fries, trying not to get the sauce. Then I filled up the rest of my plate with green beans. When everybody went back for seconds and desserts, I had a few more veggies and some honeydew melon, which was the only fresh fruit there. I walked out of there feeling so good about myself, I could hardly believe it.  I remember when I went to Weight Watchers, my leader kept telling us "Nothing tastes as good as losing weight feels!"
I made a few more batches of protein bars this weekend. I bought wheat bran this time. Last time I used rolled oats and oat bran. I don't like the taste of the wheat bran as well. And I used chocolate whey powder instead of soy. The taste of that was OK-I like both.
The purpose of getting together with my high school girlfriends was to plan a trip. At last year's lunch a couple of them said their husbands (farmers) would never leave the farm long enough to take a real vacation. So someone suggested that we think it over, and get together again and plan a trip. A cruise was mentioned, or maybe a train ride to the west coast with site-seeing. When we finally got to talking about it on Saturday, and tried to find a time to go when all 6 of us could make it....we ended up settling for a day trip to Eau Claire, WI to shop:P Now I know why we've never done this before! We came up with one Saturday that we were all free from now until the end of October, with one possible alternative date. Busy lives, I guess! Anyway, that gives me new incentive to get this weight off. I want to spend that Saturday shopping for the new clothes I will need for fall, because I want all of my clothes I wore last year to be way too baggy to wear this year! I'VE GOT A GOAL TO REACH! Hisgal Pat
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soontobeme
Distinguished Member
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Posted: 4 April 2006 07:21 am |
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:) Hi HisGal,
It looks as if you are doing very well, and thanks for the words of encouragement in my diary. I have just read yours and am very encouraged. I will tell my story some day..........looks as if we are neighbors, I live near Wausau WI and you must live someone near the WI border, by the Mississippi river, my brother in law lives on the Mississippi, but on the WI side. No big towns to shop in there. Good luck and lets hope we both have to buy new clothes for the fall and winter. I am currently at 218, started on Sunday officially and was at 220 on Saturday. Good Luck again, and will keep you in my prayers for weight loss. I am thinking of going to the library after work tomorrow and checking out this book, but have school to study for..........decided to go back to school at age 45 and get some more education in the Health Insurance Industry as that is where I work. I think I am crazy, haven't been to school since I was 18.
Judy :)
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Hisgal
Distinguished Member
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Posted: 5 April 2006 03:45 am |
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Monday, April 3 totals:
Breakfast: red grapefruit, vanilla soy protein smoothie with raspberries
Snack: EAS strawberry protein drink
Lunch: Salad with romaine, broccoli slaw mix, red, green and orange peppers, onion, snap peas, 1 c. black beans, 1/2 lg granny smith apple & 3 T. low fat rasp. vinegrette
Snack: 1/4 bag mini carrots, nevd protein bar with whey
Snack: fruit bowl (1/2 c. grapes, 1 orange, small banana & 1 kiwi) and a protein bar
Dinner: salad with romaine, onion, red & orange peppers, and peach/pineapple chipotle salsa, 1 c. sugar free jello, BBQ soy riblet
TOTALS: calories-1528 protein-16.1% fat-11.5% fiber-52.4 grams
Wednesday morning is my weigh in day, and I'm a little apprehensive. I jumped on the scale Friday morning and was back up the 2.2 lbs I had been down last Wed. But I did have a can of tomato soup the night before, and I think that has more sodium in it than my homemade soups. The good news is that I wore my jeans on Saturday, and they were much looser than they'd been the weekend before. And I can feel when I wear my slacks at work that the legs are looser when I walk. The fabric is hanging loose, not pulling across my thunder thighs. That should mean something!
Looking back on my diary of foods, I think I eat many of the same foods over and over. The upside of that, is that I see many others do too. But, I don't want to get bored with this plan and get off of it. It will help when I hit Easter and add some foods back in to my plan. These weeks seem really strict, so I'm sure I couldn't stay on the strict weight loss outline of Eat to Live for life. The slower plan with 1-2 breads a day and 12oz. of meat I could live with. I really don't miss the meat, but I miss the bread/cereal/rice/pastas. I've been relying on homemade soups alot for my evening meals, which is OK while I'm working late each day. I have to find something to replace the veggie chili and veggie soup. I love soups, but not in spring and summer. Will have to look for some new recipes in my Light and Tasty cookbooks. I love that they have the nutritional analysis with every recipe!
I've read on this forum that your body seems to adjust if you do the same exercises day after day, but is the same true for food? If I eat the same foods each week, will my body's weight loss slow down because of it?
I remember when I first started losing weight, I had to lose 20 pounds before anyone noticed enough to comment on it, but then that meant I was still 227 pounds. Now that I'm starting at a lower weight, people have commented after these first 12 pounds. It's just one more form of encouragement that keeps me going! A week from tomorrow is the final weigh day with the group from the office, to see who lost the biggest percentage of weight during these 6 weeks. At least one other lady has talked about another mini-challenge....maybe until Memorial Day or the 4th of July? That's just what I need to keep me at it. I want that new wardrobe! Hisgal Pat
Last edited on 5 April 2006 03:47 am by Hisgal
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Hisgal
Distinguished Member
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Posted: 6 April 2006 04:05 am |
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OK, so I am bummed today It was the end of week 5 and weigh in day. I was up 1.8 lbs on my scale to 173.6 lbs. It could be a little water weight, but with the amount of water I drink each day...that really shouldn't be much of a problem. My chiro told me once, (and I read in a few other sources too) that you should take your weight and divide by 2 and that is the number of oz. of water to drink each day....that would be about 86 oz for me, and I probably drink closer to 100-120 oz a day....just pure water. Hmmm.....I did my totals for last week, and they are a little low. I recalculated them after the weight loss, and my BMR is 2068 and RMR is 1999. Being I go to Curves 4-5 times a week, and am running up and down stairs, and back and forth to the copier & fax at work many times a day, I used the active multiplier, which got me those numbers. If I reduce them by 15% I should be eating between 1699-1758 calories a day. So, maybe my calories were too low last week? And maybe the protein too?
Week of 3/29 to 4/4/06
avg. calories-1505.8 avg. protein-19.5% avg. fat-12.5% avg. fiber-41.5 grams
I haven't been keeping track of carbs, unless that's the problem. But I figured if I kept track of protein and fat, the carbs would take care of themselves. I wanted to make sure I was getting enough fiber (which really shouldn't be a problem on the Eat to Live plan) because my cholesterol used to be so high. My goal here is health, so I need to make sure I keep my numbers in line for cholesterol and triglycerides. So, what's the deal with the weight gain? I went to Curves 4 times last week, and 5 times the week before. The weather if finally starting to warm up, so I might start in with my walking again. I also purchased an exercise ball and resistance band, that came with a DVD. I will try to get started on that, too. I looked through my "Light and Tasty" annual cookbooks last night, and put a star next to all the recipes that were either meatless or lowfat. I found quite a few, so I need to start incorporating the best ones into my meal plan. I can't get bored with my food, yet it is easier to keep track of my intake when I repeat meals that I have the nutritional analysis for. Those cookbooks have that for each recipe, but some of them I would make a little differently to lower the fat even more. Many use olive oil and cheese, even if it is in small amounts or a low fat version of the cheese.
Tuesday, April 4 totals:
Breakfast: Strawberry vanilla protein smoothie
Snack: small banana, EAS choc protein drink
Lunch: salad of romaine, cole slaw mix, broccoli slaw mix, red & orange peppers, onion, snap peas, 1/2 granny smith apple, 1 c. black beans, 3 T. rasp. vinegrette low fat dressing, 1/4 bag of mini carrots
Snack: nevd protein bar
Snack: nevd protein bar and fruit bowl of 1/2 c. grapes, 1 orange, 1 kiwi
Dinner: cole slaw mix, 1/8 c. golden raisins, 2 T. low fat sesame ginger drsg., crockpot veggie chili
Totals: calories-1802.2 protein-22.1% fat-11.8% fiber-48 grams
At home I always measure my salad drsg., but at work I just estimate from the bottle I keep in the fridge. Today I brought a measuring spoon and measured my drsg. to exactly 3 T. on my large salad. Being it's a vinegrette, the excess runs to the bottom of the bowl. The excess today was a little bit less, but I don't think I was using any more than 1 T. over what I was writing down....that would be 30 cal and 2 g. fat. Hope I can get the scale moving again:D Hisgal Pat
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Hisgal
Distinguished Member
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Posted: 6 April 2006 08:38 pm |
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OK, so I'm not so bummed today. I got to thinking it over and realized my pants are fitting differently. I wore my jeans last weekend, and they were much roomier than the weekend before. The pants I wore to work yesterday are my only size 12's that don't have "stretch" in them, and they were definitely looser than last week when I wore them. Even the blazer I wore, which I'd bought tight, I could get zipped shut. I hadn't been able to do that before! So, it's OK Even if the scale isn't showing success, I am getting smaller. My 14's are all too baggy to wear!
I have been working late hours for a few months now, and this is really crunch time. Quite a few nights in the last 2 weeks are getting to be 9:00 when I leave the office. I don't like eating that late, but my husband isn't one to cook for himself. So I often come home to start supper really late. Maybe eating so late has something to do with my lack of weight loss. Although I try to keep something here to eat, so I don't have too much to eat when I get home. Why doesn't weight loss come with a "one size fits all" manual?:?
Wednesday, April 5 totals
Breakfast: oatmeal, craisins, 1/2 oz. walnuts, small banana
Lunch: salad with romaine, broccoli slaw mix, cole slaw mix, red & orange peppers, snap peas, onions, 1/2 granny smith apple, 1/2 can of great northern beans (first time I tried these-I like them:yumm:), 3 T. low fat rasp. vinegrette drsg, 1/4 bag of mini carrots
Snack: nevd whey protein bar
Snack: nevd whey protein bar, fruit bowl of orange, kiwi & banana
Dinner: vegetarian baked beans, cole slaw mix with 2 T. sesame ginger drsg., chocolate whey protein drink
Totals: calories-1690 protein-18.6% fat-15.4% fiber-53.2 grams
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soontobeme
Distinguished Member
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Posted: 7 April 2006 02:38 am |
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Pat, I wouldn't get to discouraged about the lack of weight loss, since you are working out you probably gained muscle which weighs more than fat, and that is a good thing.
I have a friend at work who has lost 150lbs and she said after about 100lbs sometimes she would have a weight gain of 1 to 3 lbs about 1 time a month and then the next week, she would be down like 5 to 7, all the other weeks was usually about 2 to 3 lbs. She figured it was the muscle that she had gained just kind of was more than the fat she had lost. And that sounds right for you since you said everything is fitting you better and looser, gosh to be in a size 12 again........can't wait for that day.
Congrats on the looser clothes.
Judy :)
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Hisgal
Distinguished Member
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Posted: 8 April 2006 02:45 am |
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Thursday, April 6 totals:
Breakfast: Whey protein shake, small banana
Staff Meeting: 1/2 orange, whey tofu bar (trimblebe's recipe)
Lunch: Salad with romaine, broccoli slaw mix, cole slaw mix, red & orange peppers, snap peas, onion, cucumber, 1/2 granny smith apple, 1/2 can great northern beans, and 4 T. low fat raspberry vinegrette drsg., 1/4 bag mini carrots
Snack: nevd protein bar, EAS choc. protein drink
Snack: nevd protein bar with low fat peanut butter, fruit bowl of orange, kiwi and banana
Dinner: cole slaw mix, 1/8 c. golden raisins, 2 T. low fat sesame ginger drsg, tomato soup and whey protein drink
Totals: calories-1761.9 protein-20% fat-12.8% fiber-47 grams
Here's to a successful weekend! Hisgal Pat
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Hisgal
Distinguished Member
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Posted: 11 April 2006 07:51 pm |
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Judy, thanks for the encouragement. I stepped on the scale Sunday morning, and I was down the pounds that I went up last Wed. plus some. Just amazing how much that scale, and the number on it, can affect my attitude! I don't know why I let it do that to me? Although the other "high" that day came when I tried on a pair of jeans that I bought last summer, but never wore because they were too tight. When I got them, I'd dropped 20 pounds on the WL4I plan and had expected to continue losing the weight. Obviously, I didn't. But it sure was an ego boost to be able to wear them on Sunday:D Was a very busy weekend. We have a brunch at our church on Palm Sunday, and I am always in charge of it. After working on getting some more tax info in our computer, I took off shopping for food, door prizes and decorations for the big event on Sunday. Then I spent the rest of the day preparing what I could of the food in advance. Didn't really have any time of my own until after 3:00 on Sunday. Then I sat down at the computer to put a few more months of receipts in there, in preparation for our tax appt. on Thurs. That and work will be my life until Thursday!
I survived the weekend very well I took fruit, mini carrots, protein bars and shakes with me on Saturday, so I wouldn't be tempted to stop for fast food while shopping. And on Sunday, at the Brunch, I left the ham & eggs, lucious pastries, and pancakes alone and ate 2 cups of fresh fruit. I'd brought a protein bar with and had that with a cup of coffee. I know the key to success is to be prepared. As long as I stay one step ahead, I will do OK.
I just got the invitation/call for Easter dinner last night. I had already talked to my daughter, who was bringing a bean salad (low fat) and I had planned on bringing fresh fruit and maybe a veggie salad. But when my mother-in-law called I found out I had been designated to bring the dessert At first I kind of freaked, but then I thought that wasn't all bad. I have been so legal for these 6 weeks of lent, and I had already planned on eating meat and breads on Easter, and even planned my "cheats". I want Jellie Bellies and Tropical Fruit trail mix. I figure the jelly beans would have no fat, and the fat in the trail mix would be "good fat" from the nuts. And the one I buy is very low sodium, not salty at all. I am hoping that will get me past the chocolate that will be sitting around to nibble on. So, if I make the dessert, I can make sure one is low fat/calories and then can have a piece of that too:chew:
I made a veggie salad on Saturday and don't know why I didn't think of this before. I love it and should be fairly "legal". I chopped up broccoli, cauliflower, radish, carrots, onions and a few black olives and then marinated it in fat free Italian drsg. Yummm!:yumm: I love that salad. What a great way to get my raw veggies. I figured out there were less than 200 calories in the whole bowl (it wasn't too big) Maybe I should make that for Easter....even if I planned to splurge that day, I can't face the gooed up, fatty foods that I know my sisters-in-law will all bring. How can they do that to good fruit and veggies?
Now for the last couple of day totals:
Friday, April 7: Calories-1473 Protein-24.5% Fat-11.1% Fiber-51.6 grams
Saturday, April 8: Calories-1331 Protein-28.9% Fat-11.9% Fiber-27.3 grams
Sunday, April 9: Calories-1491 Protein-26.5% Fat-11.6% Fiber-25 grams
Monday, April 10: Calories-1469 Protein-27.0% Fat-13% Fiber-47 grams
Considering my revised target calories for this weight, reducing the RMR/BMR by 15% should range between 1699-1758 cal., I was a little low for this week. The good news is that I think my protein and fat are about where they should be. I was low on fiber over the weekend, but was on the go and didn't eat my salads full of raw veggies and beans.
Tomorrow is the final weigh in day at the office for the 6 weeks of lent. I'm a little nervous, but should feel really good about how I've done. I can feel such a difference in the way my clothes fit, and have been tempted to try on some 10's, but I think it's a little early for that. My 12's aren't that baggy yet. But, that day will come. The other official thing, is that at least one of the ladies in the office wants to do another weight loss challenge. So, I can set another mini-goal to achieve. Here's to another loss in tomorrow weigh in:) Hisgal Pat
Last edited on 11 April 2006 11:58 pm by Hisgal
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soontobeme
Distinguished Member
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Posted: 12 April 2006 07:15 am |
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Hi Pat,
Good Luck in the weigh ins................hope you do well..........which I am pretty sure you will.............
Judy :)
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Hisgal
Distinguished Member
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Posted: 12 April 2006 07:38 am |
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| Thanks, Judy! I see we are online at the same time. It's so cool, this online stuff! I can't imagine what my mother would think, if she were still alive. It would blow her away, and we take it for granted. I hate to eat this late, but was so busy getting Dec. receipts in the computer, that I only took time to grab some cole slaw and golden raisins with the sesame ginger drsg. I love that salad! I'm only at about 1300 calories for today, so should at least have a protein drink with fruit. I don't want my weight loss to stall out because I ate too little. Better go see what I can whip up. Thanks again for the encouraging words....Pat
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Hisgal
Distinguished Member
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Posted: 13 April 2006 09:08 pm |
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Don't have much time, but will post my totals and losses:D
Tuesday, April 11 Calories-1459 Protein-29.6% Fat-13.6% Fiber-42 grams
Wednesday, April 12 Calories-1694 Protein-23.9% Fat-15.4% Fiber-63.25 g.
Averages for week of 4/5 to 4/11:
Calories-1525 Protein-24.7% Fat-12.8% Fiber-41.9 grams
Results After being up 1.8 lbs last week, I was down 5 pounds this week
For the 6 weeks of Lent and the office challenge: down 15.4 lbs and the best results in the office
Remembering that I actually started on Monday, Feb. 27 (everyone else started on Wed. March 1), I was down 17 lbs from 2/27 to 4/12/06
I have been going to Curves 4-5 times each week, and the last week I added a few short walks. They weren't much to brag about, but maybe they helped? We have a wonderful walking path along the river, and 3 laps=2 miles. I only did 1 lap each day, as I was still busy at work and didn't want to take the time. Last year, before winter hit, I usually did 4 laps each day. I love walking, but it's hard to find free time to do it.
So, here's to the next goal.....10 lbs by June 1. (with lots of prayer and support:D)
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Betterbe
New Member
| Joined: | 25 February 2006 |
| Location: | Missouri USA |
| Posts: | 49 |
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Posted: 15 April 2006 01:57 am |
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| You're doing an awesome job! Keep up the good work. When you begin to feel like you can't make another step towards your weight loss journey......remember we on this site is pushing you foward.
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Hisgal
Distinguished Member
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Posted: 17 April 2006 06:15 am |
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Well. I'm just going to post my totals quick. I need to call my daughter in CO for her birthday!
Thursday, April 13: Calories 1565 Protein-24.9% Fat-13.2% Fiber-49.7
Friday, April 14: Calories-1159 Protein-22.6% Fat-11.6% Fiber-36.2 grams
Saturday, April 15: Calories-1184 Protein-19.4% Fat-15.3% Fiber-34.2 grams
Not sure why I have trouble keeping my calories up there on the weekends? That's so abnormal for me, or at least the old me. I didn't keep track of calories, etc today as it was my splurge day. I didn't plan on doing it. I posted some of my successes in the Eat to Live section of this forum.
I felt so good at Easter dinner today. I was looking more like my slimmer sister-in-laws than my heavy sister-in-laws. It was a great feeling:D. And the jeans I bought last summer, and never really wore, because they were too tight, were feeling even better this week than they did last week. I'm really thinking that I can do this. I didn't feel like binging at all today, and made pretty good choices. It makes me feel good, like I'm in control. It was good incentive to have the scale down 1.6 lbs this morning. Thanks everyone for the support! Hisgal
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Hisgal
Distinguished Member
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Posted: 19 April 2006 03:08 am |
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Monday, April 17 totals:
Breakfast: Slimbody Matrix shake, small banana
Snack: 1 grapefruit
Lunch: cole slaw mix w/ low-fat sesame ginger drsg, 1/2 c. pineapple, marinated veggies (in fat free Italian), chocolate whey protein drink, 1/4 bag mini carrots
Snack: nevd whey protein bar made with low fat peanut butter
Snack: EAS choc. protein shake
Dinner: veggie crockpot chili
Totals: calories-1235 protein-30.7% fat-16.8% fiber-41.1 grams
Today isn't going to be such good totals, I'm afraid. Went to a Mexican restaurant for lunch...didn't leave my hands off the tortilla chips. I didn't take time to plan ahead and find out what my best choices were. I ordered the lunch portion of chicken fajitas, thinking I could control what I put in them. I did order them with no guacomole, no sour cream and no cheese. The waitress looked at me like I was nuts:P It must be the oil they fry the chicken and veggies in that adds in the calories. I had to take a guess using the figures that Peter has in the calorie calculator for Don Pablos, as this is a locally owned restaurant. I'll post my totals tomorrow and own up to my sins I am working late tonight, and brought my dinner along. Knowing I'd be overeating at lunch, I kept it to low cal veggies tonight. Will see how the totals look tomorrow!
I made a batch of vegetable soup last night. I find that is a good starter to take the edge off my appetite, especially if we don't eat right away when I get home. Also, I am trying to eat a lot of food (high fiber) for lunch and afternoon snacks, and keep dinner a little lighter. Will have to look back and see if this helps. Hisgal
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soontobeme
Distinguished Member
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Posted: 19 April 2006 06:05 am |
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Hi Pat,
You are doing great, if you messed up for one day, I don't think it will hurt you much if any at all........just remember to do it right tomorrow.
It is funny to read your sight, you live in MN, my brother in law and my husbands niece live in MN and you have a daughter in CO, I have a sister in law in CO and your daughters birthday was on the 16th and my oldest daughter and my husbands birthday are on the 16th...........weird or what?
My prayers are with you..............and good luck........I will be doing the curves thing tomorrow, the doc gave the ok infact was really excited for me, said it is a really good program for people with my kinds of health problems, not to many, but the asthma can really kick me in the but.
Well, I am going to go, have a great day tomorrow.
Judy :)
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Hisgal
Distinguished Member
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Posted: 20 April 2006 01:02 am |
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Tuesday, April 18
Breakfast: Slim Body Matrix shake with 1/2 c. strawberries and 1/2 c. fresh pineapple
Snack: 1 grapefruit
Lunch: Chicken fajita (2 small tortillas), 12 tortilla chips, 3/4 c. salsa, 1/4 c. rice
Snack: 1/4 bag mini carrots, nevd protein bar
Dinner: cole slaw mix, 1/2 c. pineapple, 2 T. low-fat sesame ginger drsg., 1 c. marinated veggies
Snack: sugar free jello w/ fat free Cool Whip & EAS choc. protein drink
Totals: calories-2030 protein-18.8% fat-21.6% fiber-36.8 grams
Well, I know it could have been worse.........if I'd let myself go at the Mexican restaurant. I don't know if it's the accountability of writing things down, or reporting to this site, or just that I am now used to eating much healthier foods or a combination of all things....but I wasn't even tempted to order some chalupa or burrito thing drowning in meat and cheese. This is a first for me. I've always really cheated good, and then binged for a week. I always started a "diet" on a Monday, so it was free eating until then. Now I start over at the next meal. I think this is progress:D
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soontobeme
Distinguished Member
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Posted: 20 April 2006 04:20 am |
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Hi Pat,
Not to bad, for going Mexican.
Question for you, how do you count the calories you burn at curves, signed up today and did the whole thing and went around twice like you are suppose to do...........was great, felt so good to work out..........
Thanks
Judy :)
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Hisgal
Distinguished Member
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Posted: 20 April 2006 09:01 pm |
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Wednesday, April 19
Breakfast: Slimbody Matrix shake, 1/2 c. strawberries and 1/2 c. pineapple
Snack: 1 grapefruit
Lunch: Salad with romaine, cole slaw mix, snap peas, red, orange and yellow peppers, onion, 1/2 granny smith apple and 1 c. garbanzo beans, 3 T. low fat raspberry vinegrette, 1/4 bag mini carrots
Snack: nevd protein bar
Snack: sugar free jello with fat free cool whip, choc. whey protein shake
Dinner: tomato soup, cole slaw mix w/ low fat sesame ginger drsg, nevd protein bar
Totals: calories-1392 protein-25.1% fat-13.7% fiber-43.35 grams
TOTALS FOR LAST WEEK (NOT INCLUDING EASTER SUNDAY)
April 12-April 18 calories-1478 protein-23.1% fat-16.1% fiber-43.5 grams
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Hisgal
Distinguished Member
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Posted: 21 April 2006 07:35 pm |
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So, Thursday was the start of the next 6 week challenge with Nancy at the office. My official mini-goal is 10 lbs. by June 1. I weighed in today at 167.4 lbs., that would be a loss of 1.2 since last weeks official weigh in. Considering I had Easter and the Mexican restaurant in there, and got my period yesterday, I think I'm more than OK with that.
Seems to be just one challenge after another. Today our boss is taking 3 of us in the office out for lunch. Have only been at this restaurant once before, and don't remember what my choices are going to be like. Just had a protein shake for breakfast and will down another just before we go, in case I end up with just a salad with no beans that would stick with me. Then there is the wedding Sat.! Praying for strength!
Thursday, April 20
Breakfast: Slimbody Matrix shake
Staff meeting: grapefruit, nevd protein bar
Snack: grapefruit
Lunch: salad, 1/2 c. pineapple, 1 c. black beans, 3 T. drsg
Snack: sugar free jello w/ fat free cool whip, nevd protein bar
Dinner: soy riblet, 1/2 baked sweet potato (cut into slices, spray with Pam, sprinkle with season salt and bake 20 min.-hubby says it's the best sweet potato he ever had!), cole slaw mix w/ lowfat sesame ginger drsg.
Snack: (needed more calories!) Slimbody Matrix shake
Totals: calories-1477 protein-27.7% fat-17.2% fiber-47.1%
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Hisgal
Distinguished Member
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Posted: 24 April 2006 09:11 pm |
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Friday, April 21
Breakfast: Slimbody Matrix protein shake
Snack: EAS choc. protein shake
Lunch: (out with boss & 2 workers) Portabella mushroom sandwich (on a small bun), mixed greens salad, 1 glass merlot, 2 slices sourdough bread, 1/2 tsp butter, olive oil/balsamic drsg (on the side & dipped my fork in it), one bite of walnut pie (the others were trying to talk me into sharing the pie, but I was adamant about 1 bite only!)
Snack: "be" protein bar (chiro told me about them from Target-Nevd's bars beat them all to pieces-but they don't have to be refrigerated)
Dinner: Pizza Hut fit n delicious pizza, sugar free jello with fat free cool whip
Snack: "be" protein bar from Target
Totals: calories-1863 protein-23.9% fat-20.8% fiber 28.4 grams
Well, I was really craving pizza on Friday night, so I compared the Pizza Hut "Fit N Delicious" to Papa Murphy's "DeLite". I chose vegetarian types for each, and figured 1/2 pizza(with the thin crust and no meat, it takes more to fill me up). The calories are very close, but Papa Murphy's lists 40 g. fat and Pizza Hit lists 17.5 g. fat. So, I ordered a Pizza Hut one. I know why the fat is so much lower.....there is barely any cheese on it. Oh well, it was pizza and satisfied my craving without raising my fat percentages too much. Considering all the unusual food I ate that day, it wasn't too bad of a day.
Saturday, April 22-did not record this days food. Went to a wedding and didn't feel like trying to figure it out. It was high, I am sure! I kept very legal before we left( a protein shake and my regular lunch salad with beans and apple). At the wedding reception, I snacked on a few pretzels before the meal, and drank water instead of punch. The meal was a chicken breast with mushroom gravy, a scoop of mashed potatoes, steamed veggies, and a lettuce salad (regular drsg-I drizzled a small amount over the salad). I did eat a piece of cake, but scraped the thick frosting off the cake. My slip up came later in the evening when they set out food again. I had 2 pieces of garlic toast with artichoke dip (that was to die for!). Then I drank lots of water (Judy-still no diet soda:D) and finished off my grandsons fresh fruit. I guess it could have been a worse day!
Sunday, April 23:
Breakfast: Slimbody shake
Snack: nevd protein bar
Lunch: 1 serving fire roast veggies, 2 servings marinated veggies, sugar free jello with fat free cool whip
Snack: "be" protein bar with 1 cup decaf
Dinner: 2 soy dogs, 2 slices 100% whole wheat bread, 2 Tbsp chopped onion, mustard, 1 1/2 serv. tropical fruit trail mix, 1 serv. multi-grain Wheat Thins (around the campfire)
Snack: Slimbody Matrix protein shake
Totals: calories-1590 protein-26.5% fat-24% fiber-28.2 grams
My hubby was burning the bush he trimmed around the woods, and we traditionally have a weiner roast when he does that. I knew he'd want to do that, so although I don't eat much for meat alternatives, I did pick up some soy "sausages" that looked like brats. They really weren't too bad tasting (of course roasting over an open fire helped, I'm sure). They were 130 calories each, 14 g. protein, 6 fat. If I'd left my fingers out of the Wheat Thins and the trail mix my fat % would have been better. But, hey I only buy the "heart healthy" whole grain wheat thin variety, and the fat in the trail mix comes from almonds & cashews.
This week should be more normal, until I hit the weekend and the getaway with my hubby. But, I think I've decided I will do my best that weekend, have a few splurges if I feel like it, and just get back to brass tacks the next Monday. Hopefully, I won't do too much damage.
I am loving the way my jeans fit and don't want to go backwards now! Besides, I want to shop for clothes that weekend, and that's a great incentive to watch what I eat!
The weekend was low in fruits and fiber overall. I know that on the days I get 40 g. fiber, I've eaten my normal quota of fruits and veggies. I also know that lots of fiber will help to keep my cholesterol low, so I have to be diligent about that.
Have a good week everybody! Hisgal Pat
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Hisgal
Distinguished Member
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Posted: 25 April 2006 10:44 pm |
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Well, I forgot my food journal at home today, so will have to log my totals later or tomorrow. I did have a really good day, though. Everything was right on target.:D
I should maybe log my exercise, too. I guess I just take that for granted. Last week, I got to Curves 3 times and walked 4 days. The week of April 10, I got to Curves 3 times and walked 5 days.
I have discovered baked sweet potato chips! Mmmmmmm! I've read about them as an alternative to french fries or potato chips, but never took time to try them. I just slice the sweet potato 1/8 to 3/16" thick and lay them single layer on a baking sheet, (I cover the pan with the "release" foil) and spray it lightly with Pam. Then I sprinkle the "chips" with garlic salt and black pepper. I bake 10 minutes at 350 degrees, then flip them over and bake another 10 minutes or so. Yummm:yumm:
Prayers for all to have a great (successful) day! Hisgal
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Hisgal
Distinguished Member
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Posted: 27 April 2006 12:19 am |
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Monday, April 24
Calories-1474 Protein-33.3% Fat-10.2% Fiber-42.9 grams
Tuesday, April 25
Calories-1471 Protein-20.3% Fat-19.8% Fiber-47.5 grams
Average for week of 4/19 to 4/25 (excluding Saturday)
Calories-1544.5 Protein-26.1% Fat-17.9% Fiber-39.6 grams
The scale was down this morning! Will have to see if that holds for tomorrow morning's "official" weigh in.
My new favorite sandwich is a grilled portabella mushroom burger. I had it last Friday when we went out for lunch with the boss. I tried my own version last night...yummm:yumm: I took a portabella mushroom (about 5" across) and put it on the gas grill on low. I sprayed it with a shot of non-stick spray and sprinkled it with a little seasoning salt. I flipped it after about 5-7 minutes, and cooked the other side for about 5-7 minutes. Then I ate it on a whole wheat bun with a little onion, lettuce and some low fat ranch drsg. That's a keeper! Hisgal
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Hisgal
Distinguished Member
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Posted: 28 April 2006 07:24 am |
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Wednesday, April 26
Breakfast: Slimbody Matrix protein shake made with 1/2 c. fresh pineapple and 1/2 c. strawberries
Snack:nevd protein bar
Lunch: salad with romaine, broccoli slaw mix, cole slaw mix, onion, red and orange peppers, sugar snap peas, 1 orange (sectioned and diced), 1 c. garbanzo beans and 3 T. low fat raspberry vinegrette drsg, 1/4 bag mini carrots and 1 cup marinated veggies
Snack: nevd protein bar
Snack: sugar free jello with fat free cool whip
Dinner: large portabella mushroom (grilled) with 2 wheat cocktail buns, 1 T. low fat ranch drsg. 1/4 c. grilled onion slices, cole slaw mix with 1/2 c. sliced strawberries and fat free honey dijon drsg.
Totals: calories-1277 protein-21.5% fat-14.8% fiber-46.3 grams
THURSDAY, APRIL 27
Breakfast: Slimbody with pineapple and strawberries
Staff meeting: nevd protein bar, grapefruit
Lunch: Subway-turkey breast wrap, no cheese, lots of veggies, vinegar, salt/pepper
Snack: Protein bar and banana
Snack: protein bar and 1/4 bag mini carrots
Dinner: 4 oz cod, cole slaw mix with 1/2 cup strawberry slices and 2 T. low fat sesame ginger drsg.
Snack: Slimbody Matrix shake and sugar free jello with fat free cool whip
Totals: calories-1242 protein-36.2% fat-13.8% fiber-39.1 grams
Calories were a little low today, but I was busy. Seems like I ate a lot of food, and I'm really full but they didn't add up to much. Oh well, I'm sure the weekend will help me average that out
I got my hair permed today and then went on to another office for the afternoon, so couldn't have my usual salad. I had to make a choice for lunch. Also, in preparation for the weekend away with my hubby, I printed off nutrition info for a few fast food places and restaurants. Therefore, I was able to make an informed choice for lunch today. I really wanted Arby's market fresh sandwich, but they are really high in calories and fat. And here I thought they were a healthy choice at Arby's But they are maybe figuring the standard sandwich, (which comes with mayo) and I order mine "no mayo, with mustard". I didn't know if Subway's wrap was figured with the cheese or not, but I'm guessing not. I left it off and used the figures as printed.
Well, off tomorrow for our big weekend away:D I'm so excited, but also a little apprehensive. Still haven't decided how I'm going to handle all the food and eating out. I made a few choices though....I bought whole wheat bagels and low fat cream cheese for breakfast in our room. I bought a case of bottled water, and am taking protein bars and protein drinks along for my snacks. Will report back and let you know how I did with the evening meals.
BTW, today was an official weigh in day.........I am now down 20 pounds total to 165.6 I was flying so high at work this morning, my feet barely touched the floor! Praise the Lord for keeping me on track Hisgal
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Jon Miller
New Member
| Joined: | 18 April 2006 |
| Location: | |
| Posts: | 258 |
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Posted: 30 April 2006 12:33 pm |
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How do you get so much protein? I get most of my protein from things like Tofu, but it is only ~20% protein...
Jon Miller
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Hisgal
Distinguished Member
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Posted: 1 May 2006 03:52 am |
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Hi Jon,
I wondered how to keep the protein up, too, when I first started. I read about nevd's suggestion to supplement with protein shakes. Depending on which one I use, that gives me 15-20 g. per shake. I also make the "Chocolate Banana Oatcakes", a recipe from nevd in the recipe section of this forum. I make Trimblebe's variation, that uses 12oz. lite tofu.
I make a big salad for lunch, with romaine, broccoli slaw, cole slaw mix, onion, red, yellow, orange and green peppers and sugar snap peas on it. That has 7 g. protein....and then I add 1/2 can of garbanzo or black bean to it, which adds another 9-10.5 g. If I'm going to be low on protein, I add the whole can of beans.
I sometimes use the meat alternatives, but not very often. I use the TVP (veggies crumbles at Wal-Mart) in my veggie crockpot chili (recipe posted on this site) which helps boost the protein. I've tried and liked the BBQ riblet (17 g. protein). I've also bought Bush's vegetarian baked beans,(but they are high in calories)
The protein shakes and bars give me the biggest boost.
Last edited on 1 May 2006 04:04 am by Hisgal
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Hisgal
Distinguished Member
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Posted: 1 May 2006 04:29 am |
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Hi all!
Well, we are back from our weekend. I had a blast trying on clothes....and of course I had to bring some home. However, I am so confidant that I will continue to lose weight, with the help of this website, that I bought all my clothes a size smaller They are tight now, but they won't be in a month or so! I don't like to spend a lot of money on clothes....I look for bargains. But, I made one exception this weekend...I found a $200 suit on sale for $47. That jacket was cut so much better than the ones I usually buy and looked so good, even though I couldn't close it yet. So, now I've got some solid goals....and I'm going to wear them by the time it gets warm enough.
Now, to food......that didn't go as well as I'd planned. I gave in to a lot of temptations.
Positives: 1. Friday didn't go over my RMR for calories, however the fat was at 52 g. or 21.8% 2. At dinner Friday night, I asked for a fruit plate instead of the french fries that came with my meal 3. I started each day out with a 100% whole wheat bagel, low fat cream cheese, and a banana. 4. At Olive Garden, I split an entree with my hubby, and had 1/2 a 10" pizza and had only veggies on my half. 5. Sunday lunch we ate at Fazoli's-I ordered whole wheat pasta with marinara sauce, and only ate half. 6. My snacks and nibbles were of whole grain tortilla chips, jelly bellies, whole grain Wheat Thins. and tropical fruit trail mix. 6. I still drank no sodas, diet or otherwise. 7. I took some of nevd's protein bars along in a cooler and used them for "snacks" 8. I only had 2 meat meals all weekend and they were both skinless grilled chicken breasts.
Negatives: 1. Saturday night was my "bad" meal-I had wild rice soup (made with mushrooms, not chicken), a chicken breast Philly loaded with red peppers and mushrooms, only one slice of cheese, on a white hoagie bun. Neither my hubby or I ordered fries (this brew pub we ate at makes the best beer batter fries you've ever tasted), but the waitress "accidently" brought them with my hubby's order. So, I had about 1/4 of the order. The good thing is that is wasn't a very big serving. I still felt guilty 2. I ate 2 breadsticks at Olive Garden and 3 of them at Fazoli's 3. Even though my "snacks" were healthier than chocolate candy bars and potato chips, I still ate some of them, and feel guilty about that too Maybe that's a good sign.
TOMORROW'S A NEW DAY, AND I'M BACK TO "NORMAL" EATING AGAIN! HISGAL
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Hisgal
Distinguished Member
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Posted: 3 May 2006 11:56 pm |
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You know, I just re-read my post of a few days ago. It just dawned on me, I now consider my ETL plan "normal eating". That is progress!
I finally got enough nerve to step on the scale on Tuesday morning, and wished I hadn't. It was up almost 5 lbs from last Thursday I didn't have that many calories over the weekend! Must be retaining water yet. Hope it will be nicer to me on Thursday morning when I weigh.
Even if the scale isn't back down, that's OK. I need to keep an eye on it, and it is encouraging when it moves down, but I'm not going to let it rule my life. I am back to my "normal" eating patterns and doing fine with it. It was no hurdle to start back in after the weekend.
Monday, May 1 calories-1484 protein-25.8% fat-15.3% fiber-46 grams
Tuesday, May 2 calories-1305 protein-21.3% fat-15.0% fiber-44.4 grams
I did my weigh and measure at Curves today. It's been about 6 weeks and I knew it would be good. When I started in on this ETL in earnest, I was back up to 188 on their scale and my starting at Curves in Jan. 2005 was 191. So, I was within 3 pounds after more than 1 year. But, I know I was down in inches. Anyway, today my totals, since starting Curves, are just over 21 pounds and just over 25 inches total. I can see that the ETL is really trimming the fat on my body, even my "thunder thighs". I can do this:D
Potluck on Mother's Day will be my next big challenge...no, wait, there is a cocktail party for work on this Saturday. I've already told the host that we'd be a little late, so maybe I should take time to eat a salad and a protein bar before we go, so I won't be so tempted to go wild on the h'ordeurves
Have a great day, everyone! Hisgal
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soontobeme
Distinguished Member
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Posted: 4 May 2006 05:32 am |
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Hi Pat,
Glad to see you hopped right back onto the ETL plan, and you call it normal eating. I don't think I could go with out the meat, big meat eater here.
I have been having a rough time, sick with migranes and the asthma has really kicked in, have not even been able to work out at curves this week, last day I worked out or did anything physical was Sat. boy do I feel it, but the doc said no way, not with my lungs giving me trouble. will just have to wait on it.
I am so glad you are doing well, and that this is paying off for you and congrats on the sodas. I am still soda free............yeah. I do have some cravings expecially when I get stressed which has been really bad lately, but usually an iced tea or a big glass of water takes care of it.
I will talk with you later and glad you had a good time this past weekend. Good luck at your cocktail party.
You are in my prayers.
Judy :)
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Hisgal
Distinguished Member
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Posted: 5 May 2006 12:44 am |
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Wednesday, May 4
Calories-1306 Protein-32.3% Fat-17.7% Fiber-44.7 grams
Pretty much an average day. We didn't have time to make dinner before a meeting last night, so we stopped at Subway. According to their nutrition statement, a roast turkey wrap is only 190 calories and 6 g. fat. I have mine with just vinegar on it. It helped to change it up a little for the day.
I just want to say thanks to everyone who posts on this site. :D I have learned so much and gained strength to stick with my plan by reading the posts. Thanks for getting me through it, one day at a time! Hisgal
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Hisgal
Distinguished Member
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Posted: 5 May 2006 05:43 pm |
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Thursday, May 4 calories-2007 protein-23.1% fat-18.4% fiber-48.25 grams
Was another busy day, and had to be out of the house about 1/2 hour after I got home. I stopped and picked up a Pizza Hut Fit 'n Delicious pizza for us. That put me up a little higher on calories. But being I"ve been several hundred calories a day short all week, this should help to average me out. And it's good to have a treat once in a while....it helps to keep me going.
Have been averaging 4 times a week at Curves and walking 4 times a week.
Had my official weigh in Thursday morning and was up .6 pound. I guess I'm happy with that, considering how much I ate over the weekend. Will have some challenges this week. Besides the cocktail party on Saturday, we will be going out to breakfast on Tuesday morning (office birthdays) and then Friday is my boss's birthday party and will have a lot of food (probably not a lot of healthy food choices)
Have a great weekend everybody Hisgal Pat
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Hisgal
Distinguished Member
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Posted: 6 May 2006 05:46 pm |
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Friday, May 5 calories-1658 protein-20.5% fat-14.6% fiber-59.35 grams
Not a bad day....had more bread products today than usual. I found a whole grain sun-dried tomato wrap at Wal-Mart that was 9 grams each of fiber and protein. I added a little hummus, lettuce, onion, veggie cheese and raspberry vinegrette. It was yummy:yumm: Did a huge veggie stir-fry for dinner and had 1/2 serving brown rice with it. Then later in the evening I popped some Orville Reddenbacher's Smart Pop popcorn. I also picked up some diet raspberry iced tea mix at the store. Than was really good. Have been drinking pretty much only water and protein shakes for weeks. It was good to have something different.
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Hisgal
Distinguished Member
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Posted: 9 May 2006 07:14 pm |
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Saturday, May 6 calories-1596 protein-27.8% fat-18.7% fiber-47 grams
Sunday, May 7 calories-1446 protein-24.9% fat-20.7% fiber-44.1 grams
Monday, May 8 calories-2185 protein-19.8% fat-16.6% fiber-60 grams
Saturday's cocktail party went well. I forgot to eat a protein bar and shake before I left, which was my plan. When I got to the party, I decided to drink Light Cranberry juice. I was not going to start drinking diet soda, and my original plan to have a glass or two of dry red wine fell through when the hostess had only sweet wines. There was lots of appetizers, but I limited myself to the raw veggies, a couple of shrimp with cocktail sauce, and a couple of sun-dried tomato wrap slices stuffed with raw veggies. When I got home, I had a protein drink, some sugar free jello, and made myself a veggie wrap with the sun-dried tomato wraps I'd picked up.
Sunday was a weird day, as we were on the go all day. I grabbed a protein bar before church. We had a long meeting after church, then stopped at home for a few minutes, before leaving for our grandson's pre-school graduation at his church. So, I grabbed another protein bar, we stopped at Subway where I got my usual roast turkey wrap with veggies and vinegar. After the graduation, I ate another protein bar. By the time I got home that evening, I'd had over 60% of my calories from protein I then had a lot of carbs....made a grilled portabella mushroom sandwich, and a hugh stir-fry of veggies. In the evening I couldn't fill up (probably because I'd had barely 600 calories so far, all day) and snacked on multi-grain Wheat Thins with salsa and a single serve low fat popcorn. Still didn't hit 1500 calories though!
Monday, I felt like I couldn't fill up, and wonder if I can attribute it to the low calories during most of the day on Sunday? We were busy, and I made a Schwan's brand pre-prepared dinner, with multi-grain bread and had a single serve bag of popcorn later!
This morning was the day the office went out for breakfast. I totally blew it! I ordered the spinach omelet, which I remember as being very good at this restaurant. But, it had bacon in it too, which I didn't plan on. And I ate part of the hashbrowns My stomach has been rebelling at all that fat ever since...I'm sure none of this stayed in my body long enough for it to absorb the calories that were in it! I hope I learned my lesson in this.
Friday night, for my bosses party, I am going to bring along water, and some of that light cranberry juice, and a couple of low fat salads (the office is providing chicken, potato salad, buns, birthday cake-the staff is providing appetizers and main dishes). Hope that, along of the memory of my stomach this morning, will keep me legal! Hisgal Pat
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soontobeme
Distinguished Member
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Posted: 11 May 2006 05:04 am |
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Sorry, I haven't been on for a while, I do remember you in my prayers though. Have been dealing with lots of personal issues and illness. Will be back soon.
Judy
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Hisgal
Distinguished Member
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Posted: 11 May 2006 09:12 pm |
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Hi all:D
Tuesday, May 9 calories-2097 protein-19.1% fat-35.8% fiber-49.2 grams
Wednesday, May 10 calories-1701 protein-26.3% fat-10.8% fiber-55.6 g.
Thursday, May 11 WEIGH IN DAY!!! I was down 2 pounds from last Thurs
Life is crazy! I have so much going on right now, and 2 parties this weekend. I'm praying for strength to make the best food choices that I can! Hisgal Pat
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Hisgal
Distinguished Member
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Posted: 15 May 2006 09:13 pm |
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Well, the weekend is over! I had a few slip-ups at the party on Friday night, got back on plan on Saturday, and really over-ate on Mother's Day. I'm heading to Curves in a few minutes, to re-energize myself with some exercise, so I won't feel too sleepy this afternoon from all those carbs I ate yesterday. I forgot the whole wheat buns I bought at home, so didn't have those with me at my sis-in-laws. But, although I had a grilled burger on a white bun, I did eat the fruit and veggie salads I brought. The problem was my mother-in-laws rhubarb dessert:yumm: I had one glass of red wine, and a diet ice tea, but the rest of the day was lots of water.
Well, today is a new day and I'm back on plan. I'm so happy that I find it so easy to just get back to eating right, if I do fall off. This does seem to be the normal for me now. And at least the slip ups are at special occasions, not an everyday occurance. This week's predicted rain seems to be intermittent, so am hoping to get my walking in almost every day after my workout at Curves. Heading there now.....have a great week everyone! Hisgal
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Hisgal
Distinguished Member
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Posted: 17 May 2006 02:17 am |
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Monday, May 15 Totals
calories-1987 protein-24% fat-17.4% fiber-58 grams
I feel like I've been eating alot lately. I need to get better control. When I start on any type of bread, I really have trouble stopping...it seems to get my cravings going. I decided to go back and check my avg. totals for last week, when I dropped 2 pounds and found this:
Avg. for May 4 to May 10:
calories-1813 protein-22.7% fat-19.7% fiber-51.9 grams
The calories seem really high for having dropped 2 pounds, but I did go to Curves 5 times and walked 2 miles, 5 times that week. So, maybe I can handle more calories than I thought I could? I hope the bad eating on Friday night and all day Mother's Day won't cause a gain to show on the scale on Thursday. Or the water weight I'm retaining from my period right now.
Just keep on truckin'.....stay on the plan.
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Hisgal
Distinguished Member
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Posted: 18 May 2006 09:01 pm |
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Tuesday, May 16
calories-1610 protein-24.5% fat-14.1% fiber-59.8 grams
Wednesday, May 17
calories-1738 protein-33.1% fat-14.2% fiber-54.75 grams
Today was my weigh-in day, and whether is was from overeating on Mother's Day or retaining water weight this time of month, I was up 1.4 pounds. :( Not happy about that, but not getting too worried about it either. I was craving salty things in the worst way yesterday, so it's probably water retention.
I tried the whole wheat pita pizzas Tuesday night for dinner. Even my hubby said they were yummy. I just mixed some oregano flakes into tomato sauce and spread it on an opened up pita half. I topped mine with veggies and veggie shreds, and gave my hubby diced ham and real 2% cheese on his.
The salmon and 2 protein shakes really boosted my protein intake on Wednesday. And a couple of whole wheat pitas boosted my fiber intake, too. I am eating a lot of food, and feeling satisfied...as long as I make good choices and have the right foods on hand, I know I'll eventually reach my goal. I need to keep myself focused on the real goal......eating healthy. Weight loss will be the bonus:D Hisgal
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Hisgal
Distinguished Member
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Posted: 20 May 2006 01:52 am |
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Thursday, May 18 calories- 1845 protein-23.2% fat-11.4% fiber-69.25
Wild day! Wild week! Hope next week calms down. Will post more then. Have a great and controlled eating weekend everybody:D Hisgal
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