Energy In (Food) and Energy Out (Exercise)

[Mary T8M]

Originally Posted by irabeslim

Mary,

Can you post the recipe for Hungry Girl "Ruben-esque Cabbage wrap"? Desperately looking for something new

Thank you!

Happy to

I'll post it on the lunch thread board.

[Fit2010]

Not going to post everything I've eaten, because I get cranky doing that! Still not in ketosis due to eating celery, low carb tortillas, tomatoes, etc. But eating well.

For the past month I've really increased my exercise. I joined the city pool and tomorrow is the last open weekday of the summer session....so sad. Then it will close after Memorial Day and I think I'll consider rejoining the YMCA. But in the past month I've been biking a lot and increasing my swimming routine. This AM I biked about 5 miles in 35 minutes. Then about 5pm I went to the pool and swam against the current going down the large slide for 35 minutes (allowed by lifeguards because kids going home to supper about then!) What a workout! I can see the difference in my arms, my back, my outer thighs, and my bottom. Man....I wish I'd started this in June or I'd be buff instead of still a little giggly!! Well...at least it's better now than it would have been! Building muscle but losing inches. Oh well. Back into my size 8 pants. Think I'm not going to try to get down to the size 6's again.....had been in those when I'd been jogging last summer and not building muscle. When I lost fat I then became flat bottomed. Think I'll see how this shape works out for me.

[marverboston]

Deb good for you size 8!!


B: 2 eggs w/ a bit of salsa
L: left over pork tenderloin
D: baked cod w/ lemmon and few drops of marsala and capers
S: sf jello w/ redi whip 2nd snack greek yogart w/ pb2
E: 6week abs level2 & ellipitcal 15mins
water 4 liters

[Mary T8M]

I was back in Pity Party mode for the past couple of days, I STILL don't have energy, so exercise is on the back burner! Even though I ate OK, I've been drinking WAAAAAAAY too much other stuff (mainly for the caffeine) to "perk" me up

I've been reading that Tea Tree oil is good for getting rid of post shingles pain. It has been helping, but only for a few hours at a time, AND it STINKS Last night was the first night I haven't had to get up during the night to re-apply it, and I'm feeling pretty good this morning

I've also ordered Geranium Oil......it's supposed to work even better than the Tea Tree Oil, and SMELL better!

I SO miss running/exercising......my knees (or the muscles around my knees) miss it too, and are getting stiff

[Mary T8M]

Originally Posted by Fit2010

Not going to post everything I've eaten, because I get cranky doing that! Still not in ketosis due to eating celery, low carb tortillas, tomatoes, etc. But eating well.

For the past month I've really increased my exercise. I joined the city pool and tomorrow is the last open weekday of the summer session....so sad. Then it will close after Memorial Day and I think I'll consider rejoining the YMCA. But in the past month I've been biking a lot and increasing my swimming routine. This AM I biked about 5 miles in 35 minutes. Then about 5pm I went to the pool and swam against the current going down the large slide for 35 minutes (allowed by lifeguards because kids going home to supper about then!) What a workout! I can see the difference in my arms, my back, my outer thighs, and my bottom. Man....I wish I'd started this in June or I'd be buff instead of still a little giggly!! Well...at least it's better now than it would have been! Building muscle but losing inches. Oh well. Back into my size 8 pants. Think I'm not going to try to get down to the size 6's again.....had been in those when I'd been jogging last summer and not building muscle. When I lost fat I then became flat bottomed. Think I'll see how this shape works out for me.

WTG......I'm impressed! It's still too hot to even think about working out outside, or riding my bike

[Mary T8M]

8/11/11

B- coffee, Greek yogurt with PB2, SF jelly, & splenda OMG
L-Chicken Wings
D-Turkey Taco Salad


S- celery w peanut butter, apple w peanut butter, peanut butter w peanut butter

[marverboston]

peanut butter peanut butter got me too last night, well i got it 2 tablespoons not too bad.....
8/13
B: eas shake
L: chicken saug. w/ pepper and onions
D: grilled chicken w/ miricle noodle alfredo (found it in recipie thread)
S: greek yogart w/ pb2 and sf grape jelly *maybe a new fav for me Mary!!!!
E: 6week abs level2 w/ 15 mins elliptical
4 liters water or close to it

Cathy

[Fit2010]

Mary - Wondering if you could ask your MD to prescribe Neurontin....it's supposed to help with shingles nerve pain. I've been taking it for over a month to see if it would help with my radial nerve injury from June when I reached back between bucket seats of truck and lifted DD's cat--I'd had zinging pain that would radiate from thumb to left elbow. Left thumb has continued constantly numb since then....but no longer radiates. I haven't worn my watch in a couple months either. I miss that!

[Mary T8M]

Originally Posted by Fit2010

Mary - Wondering if you could ask your MD to prescribe Neurontin....it's supposed to help with shingles nerve pain. I've been taking it for over a month to see if it would help with my radial nerve injury from June when I reached back between bucket seats of truck and lifted DD's cat--I'd had zinging pain that would radiate from thumb to left elbow. Left thumb has continued constantly numb since then....but no longer radiates. I haven't worn my watch in a couple months either. I miss that!

I never did go to the Dr......When I called about getting a sub-q injection of xylocaine and marcaine, and his office nurse said in a snotty "know it all voice" that SHE had NEVER heard of anything like that (so obviously if SHE hadn't heard of it......then it must NOT be a viable treatment ) I didn't go in. I knew it was too late for an antiviral at that point, and that was all she wanted to suggest.....that and pain meds (which I already have). I did make an appointment prior to trying the Tea Tree Oil, but when that helped I called and cancelled the apt.

I DID go to the gym yesterday, and was able to run on the treadmill. It really wiped me out. I think I now understand when people talk about how debilitating shingles can be. It really leaves some people weak, with no energy! At least I didn't experience the muscle pain! I'm on the mend and am VERY grateful!

[Mary T8M]

8/12/11

B-Coffee, Greek yogurt mixed with PB2, Splenda, SF jelly.....YUM
L-Buffalo Wings
D-Grilled burger, Rutabaga baked "fries"
S-Apple with too much peanut butter

20 minutes walking on treadmill, 10 minutes running

too much caffeine, not enough water

[Fit2010]

Went on my 4 1/2 to 5 mile bike ride this AM and completed it in 25 minutes!! Incredible!! I was booking it! My legs are becoming more solid =) I've got a solid 10 days to make a difference on the giggly stuff and rolls prior to DD's wedding. Going to do a modified week one, really it will look more like a week 2 plan! Looked through the www and found a site talking about alkaline foods vs acidic foods. I think I'll plan to eat a little more alkaline during these next 10 days and see if I can cut out some of the bloating I've been feeling.

[marverboston]

B: eas shake
L: deli chicken w/ pickle
D: baked cod w/ salad
S: greek yogart w/ pb2 & sf choc syrup
3 liters water
E: 6week abs w/ 15 mins elliptical

[Determined Gemini]

08/14/11

B: 3 egg whites boiled and 2 canadian bacon
S: mozzarella cheese stick
L: 16 oz almond milk with 2 scoops of whey protein and 1/2 cup oatmeal
S: sugar free chocolate pudding
D: 3 oz tuna with 1/2 avocado and xtreme tomato basil wrap
W: 128 oz
E: 45 weightlifting and 1 hr spinning
calories in: 1,208
calories out: 644

[Determined Gemini]

08/15/11

B: 8 oz almond milk, 3 egg whites boiled and 3 canadian bacon
S: mozzarella cheese stick
L: 3 oz tuna with 1/4 avocado and xtreme tomato basil wrap
S: sugar free chocolate pudding
D: 8 oz almond milk with 2 scoops of whey protein and 1/2 cup oatmeal
S: Atkins endulge bar (HMMM)
W: 128 oz
E: 1 hr bosu training
calories in: 1,198
calories out: 463

[marverboston]

B: egg whites w/ veggie cheese
L: roasted chicken
D: pork tenderloin w/ spinach&salad
S: sf jello,greek yogart
E: 25 elliptical, day off from jillian michaels
water 3 liters

525 cals
180 cal out

not sure if i should increase calories???? anyone here with some advice

thanks
Cathy

[Fit2010]

Originally Posted by marverboston

not sure if i should increase calories???? anyone here with some advice

thanks
Cathy

Cathy - It's not easy, but I'd say something you could try is to cut out processed foods for about 5 to 7 days...perhaps you are retaining water and having inflammation (inside) from chemicals. I'm no expert, but that's my advice at this point.

[marverboston]

Thanks for that Deb. I think that would be deli meat. I will try to keep it out of the menu. I did weigh in this am and Iam down 1 more pound 141.

B: eas shake
L: egg white omelet w/ veggie cheese
D: grilled chicken w/ salad&spinach
S: greek yogart w/ pb2 & snack 2: sf jello w/ redi whip
E: 6week abs level2 w/ 20 min elliptical
3 liters water will try for 4

Cathy

[Mary T8M]

8/15/11 (Monday)

B-Coffee, 1 egg, 1 oz turkey sausage
L-crustless quesadilla, w sliced deli chicken
D-Roast Beef
S-Pork Rinds
180 oz fluids
Water aerobics

8/14/11 (Tuesday)

B-Coffee (beiing careful with creamer), 1/4 C eggbeaters with 1 slice vegi-melt cheese
L-Chicken salad, 1/2 oz pork rinds
D- Grilled pork chop, cottage cheese
S-1/2 OMM (one minute muffin)

180 oz fluids
Gym.....10 run on treadmill with 5 min each for a warm-up and cool-down, followed by weight machines for legs

[MaraMom]

Since this post is titled "energy in/energy out" I'm going to ask a question here that has probably been answered a dozen times...apologies in advance.

Are all of you who are exercising replacing any protein calories that you burn if their total dips below 500 calories? IOW, I eat 650 protein cals, I walk 2 miles and burn 200 calories. Am I supposed to eat another 50 cals of pro when I am done or earlier in the day?

And do you all do that? I understand its to save muscle but from alot of the food diaries here I can't figure out where the replacement pro cals are coming from. Thx!

[marverboston]

Originally Posted by MaraMom

Since this post is titled "energy in/energy out" I'm going to ask a question here that has probably been answered a dozen times...apologies in advance.

Are all of you who are exercising replacing any protein calories that you burn if their total dips below 500 calories? IOW, I eat 650 protein cals, I walk 2 miles and burn 200 calories. Am I supposed to eat another 50 cals of pro when I am done or earlier in the day?

And do you all do that? I understand its to save muscle but from alot of the food diaries here I can't figure out where the replacement pro cals are coming from. Thx!

I have asked that question too. Iam not sure about the replacing of calories lost to exercise. I know that does not answer your question but, post your menu that you eat daily here along with your exercise and maybe someone who has been at this a lot longer than I have can help us. I will look for your post with your meals and exercise.....Here is my day:

B: egg whites w/ veggie chesse slice
L: pork tenderloin
S: sf jello w/ redi whip
D: xlean ground beef grilled burger w/ salad
S: greek yogart w/ pb2
E: 6week abs level2 & 20 mins elliptical

cals in 530
cals out 300

Cathy

[marverboston]

B: egg white omlet w/ canadian bacon
L: last of pork tenderloin
S: sf jello w/ redi whip & 10 almonds
D: baked cod w/ salad and spinach
S: pb2 w/ greek yogart
E: 6 week ab level2 & 20 min elliptical
3 liters water

610 in
390 out

[marverboston]

B: eas shake
L: grilled chicken breast
S: greek yogart w/ pb2
D: turkey burger (homemade) salad spinach
S: sf jello w/ redi whip & 100 cal almond pack
E: 6week abs & elliptical 20 mins

[Mary T8M]

Gee don't know what happened to the week.....it went by so quickly

Since I haven't been posting here, I can't quite remember WHAT all I've eaten, but I do know that I have been going back to the gym, and mixing running, with weights..........I'm still NOT up to the amount of running I was doing before the shingles, but I'm increasing my time daily.

As far as the question about "replacing calories burned, by eating more calories" I think that answer is different according to each clinic, and even by which "nurse" you talk to at your individual clinic. Since you are paying your clinic to advise you, I would talk to them, and maybe even ask to speak to the NP or MD if you want the "real" scoop on what your clinics policy is.

Mine told me that they did NOT encourage weight lifting until much later in the program (I also read that on this board over a year ago), and only encouraged light aerobic exercise like walking, or swimming (20 - 30 min, 3 times a week). I was supposed to keep my PROTEIN calorie intake at "at least" 500 calories a day. I did not have a range for protein calories, but the same "nurse" gave DH a range of 600 - 800 PROTEIN calories. At that rate (he started out weighing 334) he NEVER, EVER showed that he was in ketosis, because he burned the ketones for energy, and dropped weight like a ROCK! We talked weekly about exercise, and they NEVER told us to replace calories burned with more calories eaten......the way I was told was that you have to burn more than you consume to lose weight.

[MaraMom]

Thanks Mary, my clinic was saying to replace the calories in protein only and ONLY if my exercise expenditure used made my total calorie balance below 500. So if I eat 700 cal of pro and burn 150 in exercise I'm good to go. (700 - 150 still leaves 550 cals in protein) But if I eat 500 cal of pro and burn 150 in exercise I need to replace the 150 in protein.

At least I think thats what they said. ? Hope I'm doing this right!

[Mary T8M]

Originally Posted by MaraMom

Thanks Mary, my clinic was saying to replace the calories in protein only and ONLY if my exercise expenditure used made my total calorie balance below 500. So if I eat 700 cal of pro and burn 150 in exercise I'm good to go. (700 - 150 still leaves 550 cals in protein) But if I eat 500 cal of pro and burn 150 in exercise I need to replace the 150 in protein.

At least I think thats what they said. ? Hope I'm doing this right!

IF you're losing, then you ARE doing something right!
The calories we burn in actual exercise are only a small fraction of the total calories we burn.......just being alive! your BMR (Basal Metabolic Rate) accounts for the vast majority of your calories burned in a day. KUTGW!

[Mary T8M]

8/21/11

B-Coffee, egg, turkey bacon
L-tuna salad
D-Chicken, salsa, black beans, & grilled pineapple....2 low carb beers
NOT enough plain water
We hosted a neighborhood pot luck

8/22/11

B-Coffee, eggbeaters, turkey bacon
L-left over chicken, salsa
D-Grilled fish, lettuce salad
S-Apple with a TINY bit of peanut butter
1 gallon + plus of plain water
E- 15 min running on treadmill, 15 min walking, weight machines

[reebs]

Deb, when you say flat bottomed do you mean your rear end? I had the same thing happen losing so much I lost in my chest and rear. I have been exercising 3 times a week using a air climber (cardio) my legs have built muscle but the rear has gotten pretty flat not so happy with that! You said you were jogging last summer yet you didn't gain muscle? I was hoping exercising more would bring my shape back.

Originally Posted by Fit2010

Not going to post everything I've eaten, because I get cranky doing that! Still not in ketosis due to eating celery, low carb tortillas, tomatoes, etc. But eating well.

For the past month I've really increased my exercise. I joined the city pool and tomorrow is the last open weekday of the summer session....so sad. Then it will close after Memorial Day and I think I'll consider rejoining the YMCA. But in the past month I've been biking a lot and increasing my swimming routine. This AM I biked about 5 miles in 35 minutes. Then about 5pm I went to the pool and swam against the current going down the large slide for 35 minutes (allowed by lifeguards because kids going home to supper about then!) What a workout! I can see the difference in my arms, my back, my outer thighs, and my bottom. Man....I wish I'd started this in June or I'd be buff instead of still a little giggly!! Well...at least it's better now than it would have been! Building muscle but losing inches. Oh well. Back into my size 8 pants. Think I'm not going to try to get down to the size 6's again.....had been in those when I'd been jogging last summer and not building muscle. When I lost fat I then became flat bottomed. Think I'll see how this shape works out for me.

[Mary T8M]

Originally Posted by reebs

Deb, when you say flat bottomed do you mean your rear end? I had the same thing happen losing so much I lost in my chest and rear. I have been exercising 3 times a week using a air climber (cardio) my legs have built muscle but the rear has gotten pretty flat not so happy with that! You said you were jogging last summer yet you didn't gain muscle? I was hoping exercising more would bring my shape back.

I'm NOT Deb......I'm sure she's at her DD's wedding this week! but I remember her saying how she lost all of her extra "padding" in her rear. Now that she has gained a tiny bit back I think she likes the shape a bit better!

I'm pretty happy with my rear getting smaller, but it sure does make it harder to sit than it used to . I'd like to figure out what size BRA to buy!

[Mary T8M]

8/23/11

B-Coffee, protein shake made with almond milk, PB2, SF chocolate Syrup, & Splenda
L-Left over chicken, laughing cow cheese
D-Johnsonville Brat, green beans
128 oz plain water and almost 100 oz of other SF fluids

8/24/11

B-Coffee, Greek yogurt, PB2, SF Jam, Splenda
L-Egg Salad, apple
D-Pork Loin, Low Carb Cole Slaw
S-Honeydew Melon
1 Gal of plain water
Weights at gym

[Mary T8M]

8/25/11

B-Coffee, 1 egg, turkey sausage

GYM.....running on treadmil, and weights. THEN we walked down to the beach to watch the surf, and wind surfers as Hurricane Irene passed by

L-left over pork, and LC coleslaw
S-Iced coffee
D- "fried" chicken, small lettuce salad
S-scant 1/2 C of Greek Yogurt, Splenda, SF chocolate Sauce, and PB2