Diet/Exercise/Health/Wellness Support Thread

Parent Cafe
24621

<p>I can’t hold a candle to you guys on the food front. Heck, I’m higher than Sabaray, BC, and CJane with my big dinner salad alone:</p>

<p>calories 1005
fat 80.41
carbs 32.1
protein 40.7</p>

<hr>

<p>mathmom:</p>

<p>Terrific workout. I’m really impressed that you are continuing to roll with the pushups and the kettlebells swings. You’ve got to be seeing some nice changes in the mirror and in the strength department.</p>

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<p>Speaking of changes. I hadn’t grabbed the blood pressure meter off the shelf in a long time. Getting ready for my meet n’ greet with my new doctor, I figured I’d do round of measurements over the next week or two. I had been pretty consistent for a couple of years, including the last time I measured for a stretch a year ago (127/77). I’ll have a better idea next week, but I sure am seeing a lot of readings in the 115 to 120 range. If those numbers hold, is it just culumative improvement from three years of exercise? Or, the conditioning gurus say that the kind of conditioning I’m doing with this slow uphill hiking increases heart pumping volume. So maybe I’m seeing cardiac changes? Who knows? I’m not complaining, that’s for sure. It’ll be good to have a graph of multiple measurements a day for 10 days because the docs invariably get my “white coat syndrome” blood pressure readings.</p>

24622

<p>Deborah:</p>

<p>I fell over yesterday doing rear foot elevated split squats. Had to come completely off the bench and go back and reset. Today, I tripped trying to get my foot out of the strap after these things:</p>

<p>[TRX</a> single leg squat jump](<a href=“Super Advanced Circuit | Sleek/Strong With Rachel Cosgrove - YouTube”>Super Advanced Circuit | Sleek/Strong With Rachel Cosgrove - YouTube)</p>

<p>I need to put my bar stool next to me next time so I’ve got something to grab if I start to keel over…</p>

<p>What happened was that, after I finished, I hopped forward to shake my foot out of the strap, only my foot stayed stuck. Then, I was just in a mess of an off-balance position.</p>

24623

<p>Stretch/strength/core</p>

<p>iDad, you made me chuckle with that. Yeah, I can see how one could easily get boggled up with the TRX on those maneuvers. The pushup thingies look frightfully tough.</p>

24624

<p>Just plain push ups with my feet in the straps aren’t too bad. That’s my favorite push up. But, adding that little tuck to them is a completely different kettle of fish. Those things are kicking my butt. I’m lucky to do six good ones in 30 seconds.</p>

24625

<p>Watching a Dan John video:</p>

<p>Says he has a buddy who is the best fat loss personal trainer ever. Charges $80 an hour. First week, asks to see the food diary. “Edna” says that she only kept it for Monday, so he spends the rest of the hour doing nothing but filling out the rest of the week. Second week, Edna only has three days, so he spends half the session filling out the remaining four days, and does a few warm up exercises. And, so on and so forth until Edna brings a completely diary after a month, has miraculously lost 15 pounds and is sending all of her friends to the best fat loss trainer in the world! :)</p>

<p>Oh, and Dan John says Edna should do three exercises:</p>

<p>Goblet Squat
Kettlebell swings
Heavy farmers carries</p>

24626

<p>LOL. Edna could have been me – I resisted the food diary that my trainer friend urged me to do for the last five years. Except I wasn’t paying her 80 each time I ignored her ;)</p>

<p>Finally, I just listened to her. I was “ready” to hear it after I learned to balance my pool chemistry, which sounds weird. (pool was a foreclosed swamp when we moved here last year.) Through a season of testing with a kit daily, I learned that the way to keep sparkling blue water purified was to actually track it and adjust the chemistry using the purest elements possible (eg nothing with the word magic in it.)</p>

<p>One day it dawned on me that weightloss was not unlike balancing the pool. There was a set of parameters that required tracking. (Just like the pool testing.) To get a predictable outcome, you merely needed to track and learn the “chemistry” of nutrition and set some parameters :wink: By tracking, you’d also have a chart for what works (on a sliding scale that is – mynetdiary enables me to adjust as the weight is lost.)</p>

<p>I expected to plateau after 12 or 15 lbs, but I did not this time (yet…touch wood.) Whether its through exercise or diet, my simple goal has been to stay under the caloric total and to roughly balance my types of intake (although my carb percentage is way higher than conventional current wisdom might suggest, and my protein is a little lower than optimal for me, but still in the 20% range.)</p>

<p>I am by no means that low on the calorie end, because I’m also trying to stay in range of my basal caloric requirement to avoid the yo-yo effect or burn lean muscle.</p>

<p>I have told myself I will track for a year, in the hopes that so-doing, I will be able to do it in my head. But I may find that to stay down once I get to where I’d like to be (its actually a modest goal compared to some) I may have to keep it up.</p>

<p>Which bring me to a response to Sabaray’s question – yes, I find it tempting when tracking to stick with foods I’ve already entered. To fight the bordem of that, I actually make a plan to weekly first enter a new recipe and then make it (so its already in the system.) nights out are a pita to figure out, but that makes me a little more judicious in my selections ;)</p>

<p>I’ll have to check out those farmer carries. I am still remedially working on the kb goblet squats, swings and cleans but I’m starting to look less dangerous, I think! In another week I ay try a full routine…or not :)</p>

24627

<p>sabaray…I do eat the same thing for breakfast every day. It fills me up, is a good balance of fat/carb/protein and easy to make. Lunch is either left overs from the previous day’s dinner or a salad and dinner is where I like to change things up. I have been trying different recipes and my family is loving it! I have been trying lots of quinoa and spaghetti squash recipes as H really likes these. One of his favorites is roasted spaghetti squash and assorted roasted veggies mixed together with a little EVOO and sprinkle of parmesan cheese. I serve that with a lean protein and we are happy! Another favorite is to make a marinara with ground turkey, portabella mushrooms and bell peppers and serve over the squash. Pinterest has some great new recipes to try! ;)</p>

<p>My calories for the day are usually between 1,000 to 1,200.</p>

<p>Added another half mile to my walking last night so I could reach 4 miles total yesterday. Felt good.</p>

24628

<p>“I do eat the same thing for breakfast every day.”
-I do too, unless there is some junk for the B-day treat at the office, like bagels or donuts or cookies, I consume a good share of these. Other than those days, I always have 2 squares of chocolate, coffee (with baking chocolate, honey and turmeric, I know, weird, nobody drinks this mix) and many fruits thru the lunch and afte lunch and in a evening. Fruit is my main source of calories and it seems not affect my weight at all, it is usually salty food (like smoked fish) and overconsupmtion of sweets on special occasions. I believe my calories are probably way over 2k and on vacation they are most likely around 4k if not more (7 lbs gain in 2 weeks is very normal, let’s see what happens in few weeks). I am not depriving myself from any unbelievable food at our all inclusive. We always go to the same resort. But we never stop exercising, we jut do not call it exercising as it is the most fun times.</p>

24629

<p>Today’s workout consisted of shoveling half the driveway (DH is out of town and the stuff is going to melt tomorrow, so why overdo it?) and a brisk walk on an unplowed snowy trail. Beautiful scenery and my boots are definitely waterproof & warm. :)</p>

24630

<p>I’ve had 858 calories this morning which is huge for me. Usually by now, I’ve had 0. It’s actually quite a hard adjustment to make. Also bought a bottle of Gatorade (something that I haven’t done since I can’t remember). I’m just going to use it if I get that starving feeling on court.</p>

<p>In the old days, I’d need 1,000 - 1,200 calories before tennis to last a match.</p>

<p>BTW, this bottle of gatorade only has 200 calories in it. My feeling is that the body metabolizes fat during the changeover and maybe in-between points and that it uses up sugar rapidly during points. If your body doesn’t have enough sugar available, then you bonk. I think that some additional sugar is needed but I don’t know how much. There really isn’t that much in a bottle of Gatorade so perhaps the amount needed is small.</p>

<p>In pro matches, I typically see them drinking from one to three sips of the energy drink so maybe just a small amount is required. At any rate, we’ll see how it goes. I’m playing the better guy today and the other guy on Friday.</p>

24631

<p>Here’s a dirty little secret. Just because a pro athlete is sponsored by Gatoraid and drinking from a Gatoraid bottle during a match on TV doesn’t mean they are drinking Gatoraid. Like every NFL team, the Patriots drink from Gatoraid cups and coolers and bottles. But, not all of them are drinking Gatoraid.</p>

<p>[The</a> Patriots’ Secret Performance-Enhancer | Men’s Health News](<a href=“Hearst Magazines”>Hearst Magazines)</p>

<p>Jeff Volek at U of Connecticut is pushing is UCAN SuperStarch. It’s a slow release corn-starch based carb that doesn’t cause a big insulin spike.</p>

<p><a href=“http://www.generationucan.com/pdf/Generation_UCAN-SuperStarch-Body-Composition-Paper.pdf[/url]”>http://www.generationucan.com/pdf/Generation_UCAN-SuperStarch-Body-Composition-Paper.pdf&lt;/a&gt;&lt;/p&gt;

<p>[Our</a> Products | Healthy Energy Drink ®](<a href=“http://www.generationucan.com/ourproducts.html]Our”>Shop UCAN | Buy UCAN Energy, Protein & Hydration | UCAN)</p>

24632

<p>kmc:</p>

<p>I find that tracking food works in two ways:</p>

<p>a) Initially, it’s a big help in learning what I’m actually eating, seeing the big pitfalls, and where I can make changes.</p>

<p>b) After I’ve gotten that stuff pretty much figured out, it’s just a reinforcement tool to stay focused in the grocery store and in snack food portions.</p>

24633

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<p>In professional tennis, the players have a choice of between six drinks and they are color-coded. There are no labels on the bottles so there’s no advertising. I’m pretty sure that the drinks are supplied by the tournament. I’m not sure if this has something to do with ensuring that players aren’t taking PEDs but it is odd when you compare it to other sports where the sponsorship is obvious.</p>

<p>One other thing that I’ve observed in tennis matches is that players take food to the court too. I see players with bananas (Djokovic seems to have started this a few years ago though he does energy bars today), and energy bars. The amount of food is again small, one to three nibbles. Taking food seems to be less frequent than the energy drinks. Sometimes they just take water on a changeover too. I think that it’s good to have the option</p>

<p>MOWC mentioned that she chugged down a lot of Gatorade during her recent marathon. She’s probably burning 100 calories a mile or maybe a little less. I wonder what her caloric consumption per mile was for the race as it would provide an idea of how much of a deficit she needed to make up with something external.</p>

24634

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<p>It appears from that article that they drink that energy supplement an hour or so before the game. I’m guessing they are still drinking Gatorade on the sideline. Electrolyte drinks have been shown to improve performance and reduce dehydration when consumed throughout competition.</p>

24635

<p>This morning, I walked 3 miles at a brisk pace. If I continue to walk 3 miles a day for the next month, is there hope that I might lose any weight at all?</p>

24636

<p>I have no idea what it will do for your weight, Aqua, but I can not help but think it will be good for you. :slight_smile: It sounds like you are on the mend.</p>

24637

<p>Younger Next Year came in off hold at the library a couple of days ago, and H and I have been reading it. Not very far along yet, but I can tell you the authors are very much in favor of getting exercise on a regular basis.</p>

24638

<p>I’m mainly walking for the exercise. Any weight loss would be an extra plus. Walking has always been my favorite form of exercise.</p>

24639

<p>Whether you lose weight will depend on:

  1. Pace of walk x distance x frequency in a month (how long does it take you to walk those 3 miles).
  2. Are you changing your eating habits in any other way (calorie intake)??
  3. Your own personal metabolism, body</p>

<p>3500 calories = 1 pound.
So you have to either eat or burn off 3500 calories to lose a pound.</p>

<p>Just walking alone with no change in your typical eating…
(approximate)
walking 3 mph (brisk pace, flat pavement) = 150 calories burned
3500 calories divided by 150 calories = 23 days of walking to burn one pound</p>

<p>I think that’s about right. Variables of course depending on your current weight, pace, terrain, etc.</p>

24640

<p>Thanks abasket. I used a couple of calorie calculators for walking that I found online. When I plugged in the information, they said I should burn between 275-290 calories if I walk 3 miles at a brisk pace. Based on that, it should take 13 days to lost 1 lb. So, theoretically, I may lose 2 lbs at the end of a month.</p>