<p>4.1 dreadmill miles. 850 days. New HR strap came today. Will try it on outside run at lunch tomorrow.</p>
<p>No snacks. Tried a new recipe from a North End Boston Italian cookbook I got for Christmas. Really simple. Thick bone in pork chops, browned in skillet. Then, a small can of Italian tomatoes, a med onion (thinly sliced), a med bell pepper (sliced), a TBS of minced garlic, and basil and oregano – seared in a the skillet for a minute or two. I added a cup of white wine (or you could use chicken stock. Return the chops to the skillet, turn the heat down, and simmer (covered) for 45 minutes, turning the chops several times. Yumm. Poor man’s Ossobusco. Identical to a dish I’ve made with Italian sausage, but it was a lot better with the chops…</p>
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<p>For the day:</p>
<p>*Calories 2136</p>
<p>Protein 140g
Fat 127g
Carbohydrate 95g</p>
<p>Dietary Fiber 23g
Net carbs 72g
Sugars 31g</p>
<p>55% fat
27% protein
18% carbs*</p>
<p>As of this morning, my 7-day average weight was down 1.5 pounds from last Wednesday and 2.5 pounds from two weeks ago. I’m getting rid of the holiday bloat a little earlier than I did last year, but I’m going to keep tracking for a while and try to get a little cushion. At the very least, I’m recalibrating some snacking, sprinkling fewer croutons on my monster salads, and so forth. Nothing too drastic.</p>
<p>Great job musicpmt! Muscle definition is a wonderful thing as is looking better in clothing! Kudos on healthy eating, too!</p>
<p>Idad- What program do you use to track your food? Does it tell you how to distribute your calories in the categories you list? </p>
<p>kmc- Interesting observation about massage potentially increasing inflammation. When I swam and had pain in my shoulder blades, massage always helped. I am finding, though, that massage was not helpful for the sciatica pain and now I am wondering if it has caused the pain to be worse. Also, thanks for the reminder about aleve and other things to do to decrease inflammation. Your post was extremely informative and on topic for me!</p>
<p>fireandrain-I hope you are feeling better and tolerating the rabies treatments well.</p>
<p>Exercised today, but held back as I continue to heal the sciatica situation. I hope the new sneakers I bought today will stabilize my foot better. It is a bit icy here, but the fresh air compensates for the slower walking pace from trying to avoid slipping.</p>
<p>I’m still tracking food and I am getting more comfortable choosing foods that are satisfying and fulfill the suggested distribution and categories (protein, fat, sodium, carbs, sugar, calories) in myfitnesspal. I must admit I am a little hungry :(! </p>
<p>I just realized I forgot to add, I finally broke the 100 lb. mark for incline bench press today, after not having been there in over two years. Officially benched 105! =D> </p>
<p>Yay teriwtt! </p>
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<p>I use MyDaily Plate at <a href=“http://www.livestrong.com”>www.livestrong.com</a>. I have many recipes saved there, so it’s easy, although I’ve been meaning to check out myfitnesspal that everyone is raving about.</p>
<p>It does give me targets for all the various nutrients, but I completely disregard them. For example, it says that I “should” eat 283 grams of carbohydrate per day. I ate 95 grams today and my target is to stay at or below 100 grams daily. It says that I should eat 61 grams of fat per day. I averaged 113 g of fat daily this week. You can’t eat low carb AND low fat for very long. I think the fat is healthier than the carbs and helps me keep my weight down. They recommend a target of 47g of protein. I think that is way too low. I want to be between .5 g and .75 g of protein per pound of bodyweight – so a target of 80 to 120 grams a day on average. </p>
<p>Their targets are based on the government recommended nutrition guidelines – the ultra-high carb diet recommendation that many think contributes to the obesity epidemic (i.e Death by Food Pyramid). Their recommendation of 40g of sugars is OK. I try to stay in that ballpark.</p>
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<p>We’re not worthy! ^:)^ </p>
<p>I’m just a piker at benching two 80 lb DBs. With no spotter, I have to play conservatively as I don’t think it would be beneficial to my diet/exercise/health/wellness to drop a DB on my head!</p>
<p>Glad the ideas were helpful, peaceful mom. Back pain is my number one enemy :)</p>
<p>Idad, Have a happy hike if you get out.</p>
<p>Part two of the hill from hell was daunting enough, but on a flatter part of the trail so not quite as “airdyne like” in the “panting like a dog” category. I did notice the deer seem to have appreciated my efforts and are now helping me tramp down the hill a little ;)</p>
<p>This is a simple summary but I though this article was a nice quick outline of the research on fat these days…I know I’m singing to the choir, but post if for any newcomers who’ve not yet delved into this aspect of eating “clean” 
<a href=“9 Lies About Fat That Destroyed the World's Health”>9 Lies About Fat That Destroyed the World's Health;
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160 pounds is nothing to sneeze at.</p>
<p>Still trying to adjust to the new format here. Yesterday’s exercise was walking two dogs - Sabadog is well used to my slow gait on hills but Sabapup is all about racing ahead, no matter the terrain. I’m going to need some type of connector to walk them together. </p>
<p>Times had an interesting article on protein bars yesterday. Surprise! There’s sugar in there! </p>
<p><a href=“A Look Inside the Protein Bar - The New York Times”>A Look Inside the Protein Bar - The New York Times;
My bad: It’s two x 40 lb DBs. 80 lbs total!
<p>Teri- great job on the incline press! I’m still benchpressing the bar alone as I get back to weights.</p>
<p>iDad- good work on the diet. You are my idol for clean eating!</p>
<p>Proud of everyone’s efforts.</p>
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That’s why my trainer refers to DB presses as skull crushers!! </p>
<p>Seriously, I know I wouldn’t be able to do a lot of the stuff I do without a trained spotter. His hands are with me (not actually touching my hands or the dumbbells) the whole way, with each rep. And it gives me the confidence that allows me to really concentrate on the movement, instead of worrying about whether or not I’m going to smash in my face or skull.</p>
<p>Great job Teriwitt! I’ve done 100 pounds using a barbell on a regular bench. The trainer that helped me left and my new trainer hasn’t had me doing heavy weights for a long time. That being said, my trainer did have me using heavy weights for my last workout and for today’s workout. I did: chest presses (not sure of the weight) and leg presses (300 pounds). In addition, we worked on a cable machine doing lunges and rows and squats. Finished up that workout with an hour on the elliptical. </p>
<p>Peacefulmom, do you have any room in your calorie count to add a snack in? A high protein snack like some almonds, some sharp cheese, hummus and raw veggies, goes a long way in keeping you feel full. Snacks are ok - just depends what the snack is. </p>
<p>Well, my plan to run outside at lunch in over-freezing temps and sun was derailed by a one-word email from my boss that read “Lunch?” Glad I threw my headlamp into the gym bag at the last minute so I can go after work. Actually, the lunches with my boss and other lawyer are great and I wouldn’t miss them! We go to what he calls “the old folks home” which is a Meat and Three. It is possible to eat relatively healthy, but the temptations are great. I had meat loaf, mashed potatoes and corn. Passed on the banana pudding with vanilla wafers that my boss added to his meal! (he’s slim and fit but likes his desserts…)</p>
<p>4.1 mile treadmill run and inverted rows. Quiet at the gym this afternoon.</p>
<p>IDad, benching 2x80 DB without a spotter is kind of like the weight lifting equivalent of George Jetson (am I dating myself) on a tread mill, as you try to kick the DBs up into position as you fall back onto the bench, lol. Glad to hear that not withstanding your intensity with the Airdyne that you are a bit more restrained with the weights :). </p>
<p>One of the concerns I always had as a weight lifter was what to do about the absence of a spotter. Rolling a loaded bar down your torso and dumping the weights off the ends is, to say the least, not desirable! Early on, I used lifting stands set up by the sides of the bench to serve as a safe way to bail out and later on, when I had more space, acquired an adjustable lifting cage. Now I can do benches, incline benches, squats etc without any concern, knowing that if a blow a rep, the safety bars are there to catch the bar.</p>
<p>S/S/C. 5@7:30, last 400 at 5:00(75) treadmill. Some weights and kettle bells. Been a long time since these feet have been off the road. Maybe this weekend.</p>
<p>Awesome day. Franconia Notch State Park. Lots of snow, so did the whole hike on snow shoes, although MicroSpikes would have been fine, too. </p>
<p>3.25 miles round trip, with 1100 feet of elevation gain. 18 degree temperature leaving the car. 15 degrees up near Lonesome Lake. 12 degrees back at the car. </p>
<p>Hiked up a gorgeous ridge and then across a frozen lake, surrounded by 360 degree mountain vistas. I was completely overdressed and sweating like a pig on the way up, as I peeled off layers and unzipped. Can’t really see my heart rate monitor when it’s covered by gloves and jackets. Now that I’m back, I see why I was sweating as I did much of the climb at 85% to 90% of my max heart rate.</p>
<p>What a bonus to get some fresh air and enjoy spectacular scenery in the middle of winter. Got an appropriate song hiking back down the ridge through snow covered trees:</p>
<p><a href=“Alison Mosshart & The Forest Rangers - What A Wonderful World. - YouTube”>Alison Mosshart & The Forest Rangers - What A Wonderful World. - YouTube;
<p>Good hike, iDad. I miss getting out on my snowshoes. 5 miles in the dark after work. Didn’t want to go, but I did. New Hokas, new heart rate strap and it worked! It wasn’t as bitter cold- 36 degrees.</p>