Energy In (Food) and Energy Out (Exercise)

[Fit2010]

Thanks Jo and Lins!!

Lins- I was hoping to also address your question about increasing calories and your running. I was told to eat something with protein and a little carbs prior to and immediately after my workout.

What do you think Jo?

[Desert-Rose7]

Sometimes I work out - meaning my walking time - with no food just liquid before and sometimes I have a little Laughing Cow cheese. I do not do well with food in my stomach when I walk. I DO break half way through for a dried fruit medley made for me by my bionutritionist friend and a Sargento light cheese stick. And then head on home. Usually stretch out for about 20-30 minutes and then shower and THEN have something to eat. This works for me but it really is up to each person to find out what works best for them.

Again, your clinic is the best place to start for information.

Jo

[eptexy]

I always go back to this to check myself on what I'm eating. I think it's the only "menu" for maintainers on this board besides myself. Bumping so I can see better. lol

I'm finding myself so hungry today. I've had too many carbs I guess (menu to follow). There's no rhyme or reason to the days I'm starving and the days where I have to force myself to eat the right amount of calories. Yesterday I exercised and barely got in enough. Today, lots of sitting and I swear there is not enough food in the house to fill me up. I'm in control so no worries - I just feel like today I could eat and eat and eat (and eat and eat...).

Originally Posted by Desert-Rose7

Thought you might be interested to see what goes in with a person in maintainance. I also notice carrots and pineapple up there...both are no nos in the acute phase...just an FYI.

Breakfast: Coffee w/SF coffeemate, Turkey sausage patties (3=1 serving), Laughing cow cheese wedge

Snack: celery sticks w/laughing cow cheese wedge

Lunch: ! cup FF cottage cheese, 3 oz Boar's Head Turkey, Yoplait Fiber 1 Key Lime yogurt

Snack: SF Jello, 12 almonds

Dinner: Spring salad greens with lemon juice /black pepper, steamed fresh green beans with 1 Tbsp parmesan cheese, Trader Joes Chicken strips 4 oz

Snack: Fresh berry compote - blueberries/raspberries/strawberries

Exercise:
Morning: 4-5 mile walk
Evening: Yoga/pilates 30-45 or Buns of Steel Original 60 min


Jo

[tydreamer]

B - turkey sausage
L - ham and cheese, cottage cheese
D - Hebrew National hot dogs, yogurt with blueberries

45 minutes on the bike

[eptexy]

B: Coffee w/ sf creamer, carbmaster yogurt, fiber one w/ antioxidant cereal
S: cherries, hood milk
L: almonds, salad w/ chicken sausage, cheese
S: more almonds, more yogurt, more cheese
D: chicken w/ lettuce, feta

So I have 250 calories left for the day and I'm not really sure what to do with it. I really want a muffin and some kind of a protein shake or something but my carb count is at 60 already. :/ Eek.

[Charlene4]

B-Carbmaster yogurt with half a serving of protein powder in crystal light fruit punch
L-3 slices tofurky, one veggie dog
S-medi bar
D-protein pancake and 3/4c egg whites
S-pickle and tiny bite of peanut butter

cannot exercise tonight due to a really rough couple of days at work and having a hard time even moving. I'll make up for it tomorrow since I'm off all day. Weigh in tomorrow morning...first time I'll be weighing in earlier than 530pm.

[Fit2010]

7/15/10
B - 1/2 c FF cottage cheese and blueberries
L - chicken with fajita veggies & sour cream (no tortilla)
S - 1/2 partially frozen Atkins Mocha latte in flexible cup mixed with cocoa almonds and cranberries
D - 25 small boiled shrimp, Medi-friendly shrimp sauce (SF ketchup + horse radish)
S - other 1/2 partially frozen Atkins Mocha latte in flexible cup mixed with cocoa almonds and cranberries

Exercise - described earlier: 40 mins 2 1/2 min jog alternating w/ 1 min walk

[lins]

Day 1 of 3, of week one eatting to break through my plateu until my appt on Monday!

B- 1 egg (I needed to go to the grocery)
Grocery shopping
L- Vanilla protein shake
S-turkey pepperoni and chicken broth
D- Grilled Chicken
S- Chicken Jerky and Sugar Free jello

Total: 505 calories, 128 oz of water
4 mile run (followed by 1/2 cup protein shake..90 cal)

[tydreamer]

B - yogurt with blueberries
L - ham and cheese, okra, almonds
S - yogurt with nuts and cinnamon, cheese stick
D - beef, salad, wedge of watermelon

I just looked up the carbs on that wedge of watermelon. It's more than we're allowed in a day. Crud.

775 calories, 645 from protein

[Charlene4]

B-Soy protein shake
L-Medi bar
S-Light String Cheese
D-nothing yet....going to eat at a Mexican place....which is really scary to me, not being a meat eater. I am going to try to get some sort of grilled veggies with cheese or some such...scary. Going out to eat with friends is NOT easy when you're a Medi Vegetarian....but I can't be a shut in forever.

[Fit2010]

7/16/10
B - pure protein peanut butter bar
L - Italian roast beef & provolone
S - 17 Ranier cherries, diet Dr Pepper
D - dreamfields small amt pasta/spaghetti sauce/hamb/parm cheese/mozz cheese; pickled ozra (thanks Lea!)
S - cocoa almonds and cranberries

10 lbs til goal!

[lins]

Charlene I have learned while on Medi that most resttraunts are very accomidationg if you just ask up front. Just tell them you are on a "strict Dr prescribed diet" and then ask if they can prepare you exactly what you want. I do it all the time. This week in fact I went out to eat, and asked for a plain dry no sauce/seasoning added chicken breast on top of a bed of romain lettuce. That's exactly what they brought me. And I had my dressing in my purse.

[Charlene4]

Originally Posted by lins

Charlene I have learned while on Medi that most resttraunts are very accomidationg if you just ask up front. Just tell them you are on a "strict Dr prescribed diet" and then ask if they can prepare you exactly what you want. I do it all the time. This week in fact I went out to eat, and asked for a plain dry no sauce/seasoning added chicken breast on top of a bed of romain lettuce. That's exactly what they brought me. And I had my dressing in my purse.

I cheated but only slightly. I had a "taco salad". I asked them to put the lettuce, extra cheese (for protein) and zucchini and squash (grilled). I did cave and eat a little bit (less than 1/4) of the shell with some salsa. I feel so bloated and tired now. Lesson learned. It's the first time I have "cheated" in five weeks and I will definately not make habit out of it. I'm gonna do the next three or four days of week one, just in case.

[Fit2010]

Good thinking, Charlene. Live and learn. When we step off the recommended path MWL has set for us we may encounter those thorny stickers....just gotta learn our lesson, clean them up, get back on track!

[Charlene4]

Originally Posted by Fit2010

Good thinking, Charlene. Live and learn. When we step off the recommended path MWL has set for us we may encounter those thorny stickers....just gotta learn our lesson, clean them up, get back on track!

The good thing was, I was totally aware of what I was doing, so I didn't go over board. I could easily have eaten the entire thing plus endless chips and salsa, etc...but I knew better. I kind of "allowed" myself to cheat a little. I have only been on the plan for 5 weeks and have been really good and haven't cheated one single time. I haven't even taken a bite out of a cookie or cupcake or candy or whatever that had sugar or bready stuff. It was probably the absolute worst night I could have done it. Our air conditioning went out late last night and it's supposedly to be 101 today! The repair guy isn't here yet. I feel so bloated and am having to sweat it out all day. I did work out on the elliptical this morning despite the heat....I had to. It's so hot I can barely make myself eat....well, between the heat and still feeling like I just ate from last night. I guess this plan really does clean out your system. I am nervous about maintenance like some of the other people because there is so much trial and error. I like having "control" over everything.

[Fit2010]

Your weight loss has been pretty steady for just 5 weeks, and it's good you started this MWL WOE now before you had so much to need to lose....you're already almost at goal. I'm glad you felt in control. That's the BIG issue. Good restraint.

[tydreamer]

Terrible day. Woke up with a headache, cleaned house with a headache, worked out with a headache and then gobbled up everything in the house with the same headache.

B - egg
L - ham and cheese, cottage cheese
S - ham and cheese on lettue, jello with whipped cream, watermelon
Then I sat down and decided I was still actually hungry. But not THIS hungry. It's amazing to me how I can control my food when I'm stressed, hot, cranky, tired, sleep deprived, overworked, overwhelmed, etc., but when I don't feel good, I fall.
So THEN I ate:
yogurt with nuts and cinnamon, almonds, and at LEAST five spoonfuls of crunchy peanut butter.

Then I took a hot shower and something for the headache and now I feel full and fat and tired and I STILL have the headache.

I got a new treadmill today. I did a 20 minute interval of low intensity training, followed by a 30 minute minute interval of moderate intensity. This did NOT help my headache, but I love the new treadmill!

[Desert-Rose7]

Watermelon really is a no no in the acute phase due to the high amount of sugar it contains. 1 cup can contain upwards of 12 grams of carbs,of which about 10-11 are sugar.

I still stay away from it because of the high sugar content. Sugar gives me headaches now so I avoid high sugar foods because they are also usually high carb.

JMHO

Jo

[Charlene4]

B-none....terrible, I know, but I was still weighed down from last night.
39 minutes on the elliptical
L-Protein shake
S-faux chicken cutlets
D-protein pancake, protein muffin (i am trying to get as much protein as I can for as little carbs for at least the next two days)

plenty of crunches and tonight going out with friends which will include lots of walking and dancing.

[tydreamer]

Originally Posted by Desert-Rose7

Watermelon really is a no no in the acute phase due to the high amount of sugar it contains. 1 cup can contain upwards of 12 grams of carbs,of which about 10-11 are sugar.

I still stay away from it because of the high sugar content. Sugar gives me headaches now so I avoid high sugar foods because they are also usually high carb.

JMHO

Jo

Hey Jo. I KNOW it's not a good choice. I read that yesterday AFTER I had already eaten a wedge and figured I wouldn't even be in ketosis this morning. I was, and didn't plan to have any more. Then I just crashed. Wish I didn't even have it in the house yesterday (or today). Perhaps that's why I had such a whopping headache all thru the nite and all into today? Anyway, lesson learned.

6 more pounds till goal. I've got to be dedicated to the end.

[Fit2010]

Awww Lea....I'm sorry you were so uncomfortable all day today ! I think it has a lot to do with our screwy weather in the past 24 hours....remember how it turned dark about 6 last evening, poured down rain, thunder and lightening, then 1 1/2 hours was beautiful, blue skies? Well, about 3pm today I started having pressure in my sinuses and it looks like I might be trying to get a sinus infection. And me too, when I don't feel good I make poorer choices. At the baby shower today I had a tiny sliver of cake after eating veggies and cheese. Felt ok so about 15 mins later I then ate about 4 of those rectangular white crackers with cheese...in just a few minutes I felt like I was on speed! I think my blood sugar had suddenly gone up or I was having some kind of reaction to the white cake/white crackers/simple carbs. I felt dizzy, like I was drugged almost, and checked my pulse and it was ok at 80, I usually am about 56-70. One thing my allergist told me several years ago was to see how my body reacts to food to determine if I could be allergic to it, and one cue was an increase in pulse. I know the veggies, ranch dip, and cheese didn't cause this. And I only drank water. Symptoms lasted about an hour. So, take a body that already has an attack from barometric pressure and possible impending sinus infection and then polute it with simple carbs for a further assault ...I hope I don't make myself have a full fledged infection . Think I'll go do a sinus irrigation and take some extra Vitamin B12 sublingual.

[Fit2010]

7/17/10
B - 1/2 carbmaster's yogurt
S - other 1/2 carbmaster's yogurt w/ 1/4 c nonsweetened applesauce and walnuts
L - chicken sausage and sauerkraut, diet Dr Pepper
S - cheese, veggies, 1 tsp ranch, sliver of cake, 4 white crackers --bad idea
D - pulled pork
S - Route 44 diet Sprite with strawberries added, easy ice

Exercise - none

[tydreamer]

Originally Posted by Fit2010

Awww Lea....I'm sorry you were so uncomfortable all day today ! I think it has a lot to do with our screwy weather in the past 24 hours....remember how it turned dark about 6 last evening, poured down rain, thunder and lightening, then 1 1/2 hours was beautiful, blue skies? Well, about 3pm today I started having pressure in my sinuses and it looks like I might be trying to get a sinus infection. And me too, when I don't feel good I make poorer choices.

I'm almost certain my headache was sinus related. It felt better when I grabbed my face and pinched the bridge of my nose. I still can't take ibuprofen because of the antibiotics, so was taking Tylenol. Probably should have been Tylenol Sinus. And... even my husband has noticed how I get headaches related to our weather and frontal systems. I'm sure that's what it was.

I hope you are not getting an infection!!

[tydreamer]

Well, I was still in ketosis this morning, despite my poor choices yesterday. I also weighed 150.0 on the scale this morning. Five more pounds!!

[Desert-Rose7]

~Lea~Trust me, sweetie, I was not spanking you for the watermelon, it was just an observation on my part, generally. Watermelon will generally not throw you out of ketosis unless you continue to eat it as a daily occurrence. Then the sugar will get you and you will have to flush it out of your system. And like I said, sugar gives me headaches.....along with the monsoon season!

The monsoon season with its barometric pressures swings here in AZ gives me migraine headaches like no other. I can tell when they are coming on and usually carry Excedrin migraine with me from June through September. At the half way point in my walk this morning...when I walk through Fry's (Kroger's) - around the outside permeter of the aisles...cools down the core, there were the signs of a migraine..glad I had the Excedrin in my pack. Caught it in plenty of time - if I don't then I have to take the really $$$ stuff which I don't use unless all else fails. Barometric pressure can really wreak havoc if you are sensitive to it.

Hang in there, this really is worth it all!

Jo

[tydreamer]

Originally Posted by Desert-Rose7

~Lea~Trust me, sweetie, I was not spanking you for the watermelon, it was just an observation on my part, generally. Watermelon will generally not throw you out of ketosis unless you continue to eat it as a daily occurrence. Then the sugar will get you and you will have to flush it out of your system. And like I said, sugar gives me headaches.....along with the monsoon season!

The monsoon season with its barometric pressures swings here in AZ gives me migraine headaches like no other. I can tell when they are coming on and usually carry Excedrin migraine with me from June through September. At the half way point in my walk this morning...when I walk through Fry's (Kroger's) - around the outside permeter of the aisles...cools down the core, there were the signs of a migraine..glad I had the Excedrin in my pack. Caught it in plenty of time - if I don't then I have to take the really $$$ stuff which I don't use unless all else fails. Barometric pressure can really wreak havoc if you are sensitive to it.

Hang in there, this really is worth it all!

Jo

I think I spanked myself hard enough for the both of us anyway! I have been a migraine sufferer for many years, but they are so infrequent, I never really learned how to tell them apart from everyday - tension headaches - until it's too late to really treat them successfully. You REALLY know your body and in far more aspects than foods and weight! I wish I was more like that.

[Fit2010]

Barometric pressure: Jo, I totally agree! My sinus issues all started in San Diego about 24 years ago....Santa Ana Winds....I had 3 sinus surgeries the last finally about 23 years ago when we were there. Thought moving to KS would make it better and developed allergies....and we have no mountains....and LOTS of wind! I've had another sinus surgery and eventual septoplasty here. Take Allegra daily, take Flonase nasal spray daily, and try really hard to catch/prevent things from turning into infection. My body has been through WAY too many antibiotics and steriods. I've really cut down the antibiotics to about 3 to 4 times a year now....I inherited sinus problems from both of my parents. Joy!

[tydreamer]

B - Hebrew National hot dogs
L - ham and cheese, almonds, cottage cheese, s/f jello
S - yogurt, almonds, s/f jello
D - beef tips, cottage cheese, Russell Stover sugar free mint, spoonful of peanut butter, cinnamon and splenda baked on a low carb tortilla

Total - about 1,000
Protein - 700

30 minutes on the bike

[Fit2010]

Great job Lea! Still getting in 700 protein!
And congratulations on reaching 150 lbs at home! Whoo Hoo!

[lins]

I was in ketosis this morning!!!!!!!!!

B-Protein shake
L- Grilled chicken breast
S-cottage cheese
D- Pulled Pork (no sauce)

No formal exersize but we have been gone all day for two days now. On the go...swimming.... walking..... So I was very active.

I go for weigh-in in the morning and I am PRAYING for the 130's!