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<p>I do miss my Frosted Mini Wheats. I have a box of Fiber-One flakes in the cabinet, sort of as an emergency cereal fix, but it has about 10 g of fiber so it’s not really horrible.</p>
<p>The fruit jiuce is what continues to amaze me. And depress me, when I think about all the juice I fed my daughter, thinking it was a good thing.</p>
<p>My cereal fixes were Honey Nut Cheerios or Corn Chex (with a ton of added sugar). Robert Lustig has made it impossible for me to even look at a box of cereal now. I think I’d rather eat candy. At least I’m not fooling myself into thinking there’s anything healthy about it. It makes me sick to think of the Heart Healthy label on Honey Nut Cheerios. It’s hard to imagine any food product that would be much worse for heart health. No wonder people can’t figure out what to eat.</p>
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<p>I had the apple again tonight. Very low calorie day, under 1600 calories. Moderate carb day, 111 grams total, 83 net. Big protein 138 grams. Very low sugar (even with the apple), just 33 grams. </p>
<p>Could be a little off. That’s assuming that my homemade turkey noodle soup is the same as Progresso Chicken Noodle soup with a cup of veggies sauted in olive oil added. Should be close enough. It’s as close as I’m going to get.</p>
<p>Dinner with book club resulted in a little more variety of food today and higher calories. Like idad, my numbers are likely a little off, because I cannot be 100% sure of how the cook prepared everything. Sugar count is 0g which I know can’t be right, given the fact that the grilled salmon I had tasted like it might have had a light basting of something sweet and the small amount of salad dressing I had also probably had some sugar, but I don’t feel like messing with the logging app for too long, so it’s definitely more than 0, but overall pretty low for the day. Especially since I passed on the hot brownie and ice cream dessert.</p>
<p>Cals:1329
Carbs :22 g
Fiber :9 g
Protein:118 g
Sugars :0 g</p>
<p>CJane, I am really trying to cut back on carbs. If you don’t mind me asking, what did you eat yesterday? What does a typical day look like for you food wise?</p>
<p>Did a tabata workout today at my gym–it’s a small group class started by my old trainer. It’s costs extra, like training, but somewhat less because there are 5 people in the group. I thought it was a killer workout. My heart rate was really up. We had a 45 minute workout. I finished up with a slow 2.0 mile walk on the thread mill (20 min. per mile). I did like the workout.</p>
<p>Mathmom: have you tried doing planks with the TRX? I think they’re are a little easier that way. You put your feet in the straps and then lift yourself up–arms on the mat. You can also do side planks with the TRX too. We do them in my TRX class. I probably didn’t explain it well–see the Utube video below.</p>
<p>[Trx</a> plank variations - YouTube](<a href=“Trx plank variations - YouTube”>Trx plank variations - YouTube)</p>
<p>Bromfield, that class sounds fantastic…and horrific;)
One of the things my current trainer does like about Crossfit is the Tabata portion, so he throws one of those in at the end of my workouts frequently-- a whole class dedicated to Tabata, wow!</p>
<p>saba-- I had a cup of black tea with a splash of cream and some liquid splenda for breakfast. Followed by a protein shake made with Zero Carb Isopure whey protein and coconut milk.
For lunch I had an 8 oz. filet mignon with a pat of butter. Normally I would have some kind of vegetable with this, but I didn’t yesterday.
Dinner, which typically is not my main meal, but yesterday was because of the social event was grilled sockeye salmon fillet, roasted green beans and a small tossed salad.</p>
<p>For low carb, I find that for me eating eating no bread, rice, potatoes, grains etc. is easier than trying to eat small amounts. I think, again FOR ME, something biochemically gets triggered when I eat those items that actually fuels appetite and has me invariably eating larger portion sizes than I intend.</p>
<p>Really helpful, CJane. Thanks.</p>
<p>Amesie</p>
<p>If your knees are starting to give you problems, consider building core, quads and hip strength. Plus don’t underestimate the power of the foam roller</p>
<p>CJane, I agree with completely eliminating trigger foods vs. trying to moderate. This is very true of refined and processed carbs, or processed foods containing sugar (most do). But I do crave them! The solution has been to use 100 percent whole grains AND to make it all myself. For example, I’ll eat bread, but only 100 % ww I’ve made (bread machine). If we have a grain with dinner (rice, barley, quinoa), it’s a whole grain that usually takes much longer to prepare. It’s somewhat of a pain to make these things–very effective in controlling portions and frequency–not to mention adding in the fiber while eliminating HF corn syrup and sugar (and high sodium) found in almost all processed foods. The palate adapts. If we have cereal, it’s hot oatmeal, or a plain cheerios or grapenuts equivalent. I’ll sweeten some things with local honey (1/4 tsp) or maple syrup. My weak spot these days is the “whole grain” cheddar goldfish which I mix with some cheerios, nuts, and dried fruit for a snack. I don’t tally calorie intake or carbs, but know instinctively, kind of, what I need to eat to keep the scale needle where I want it to be.</p>
<p>Taking a day off exercise, except for a nice 2 mile walk later.</p>
<p>Since I am not a milk drinker I was surprised that there are 12 grams of sugar in a cup of skim milk! Want to add the calcium but that was a big surprise! Hmmm…love my protein shake but I am tempted to make it with just water.</p>
<p>I’ve tried TRX planks once at a different Y we use when ours goes into a two week hiatus every year. I did think they were more fun that way somehow. The video is most useful for telling you how to get your feet into the straps - I had a heck of a time as I recall! I haven’t tried at home - not sure if it will work with the straps on the door.</p>
<p>I’ve done the Hops challenge for the day. What I’d really like to do is go for a walk, but it’s so cold I’ll probably play with my new equipment.</p>
<p>I’ll never have a really, really low carb day, because I always figure about 1/2 cup of 1% milk in my coffee over the course of a day. I’ve been good this week - around 1300 calories, 35% carbs, exercise of some sort every day. Down 3 pounds in 3 weeks.</p>
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<p>One of the problems with the current food labeling requirements is the lack of differentiation between types of sugar. The sugar in unflavored milk is lactose. Unless you are lactose intolerant, this doesn’t cause the metabolic problems that “sugar” does. It doesn’t have the fructose. It breaks down immediately into glucose which the body burns as fuel. That’s why Lustig makes such a distinction between sugar in real food and “added sugar”.</p>
<p>A good chunk of the sugar I eat (10% to 20%) come from the five or six ounces of half and half I drink every day. Not a problem.</p>
<p>3 miles. Picked up the pace today. I’ve been working on distance but my schedule has been a little more cramped lately. I guess that’s one way to get variety.</p>
<p>There was a small bag of fried wontons left in the kitchen. I had three of them. Guilty pleasure. So far today:</p>
<p>195 calories, 77.33% carbs, 10.67% protein, 12% fat, 4g fiber, 0 sugar.</p>
<p>BTW, I’m starting to get a little hungry. I won’t have a chance to eat for a few hours though. Busy afternoon.</p>
<p>25 min run</p>
<p>5 miles on the dreadmill while I watched Dr. Oz. He makes me think about different weight loss programs and just strategies to stay healthy. Hoping I can keep up the daily routine. Got over my 10,000 steps a day goal! :)</p>
<p>^^Dreadmill, I love it! Actually, the elliptical machine better elicits that feeling for me.</p>
<p>Will somebody please explain the HOPS challenge to me? Is this a HIIT routine?</p>
<p>PlantMom, see post #22384</p>
<p>Hops_Scout wrote: </p>
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<p>Great job NM!</p>
<p>Thank you Sabaray. Now to search out the Goblet Squat. Oh, I see. My hips hurt just watching this squat. Did I see someone (idad?) refer to this as a goblin squat? 
Squatters, how long do you hold this squat? On one video, the instructor says to hold it, pressing the legs out with the elbows–enjoy it. On another, I see a man using a pretty heavy weight and not holding it. I usually do a seated leg press in my weight routine–pressing 135 pounds now (more than body weight). Do you think this serves the same purpose as the squat (minus the arms, of course)?</p>
<p>And ditto Saba, NM. Good on the 5 miles!</p>
<p>Re: The Goblet Squat
I never thought the seated press had nearly the same effect and I do it with more than body weight too. There’s something about loose weights and the effort to keep your balance that makes every exercise more difficult and seems to exercise more than just the targeted muscles. I do my squats fairly quickly with a 20 pound kettleball which I hold just below my chin, which I am also using for the swings (I started with a 15 pound one and by the time we get to 365, I may have to go back to it!)</p>
<p>Gym Workout with Trainer</p>
<p>5 minute row intervals.
Pilates type core stuff.
bunch of kb swings
4 sets of squats 135 lb.
4 sets of deadlifts, felt a little light at 135
bunch of push ups alternating with body weight rows? (kind of a pull up under the bar, forget what they are called)
20 “widow maker” squats at the end</p>