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Old 05-17-2013, 03:24 AM   #1
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2013 Energy In (Food) and Energy Out (Exercise)



This thread is a 2012 continuation of the original Energy In (Food) and Energy Out (Exercise) board!

As originally stated, this thread is for accountability of food intake and exercise, only. All other dialogues should be in the other MediWeightLoss threads.
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Old 05-17-2013, 03:34 AM   #2
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Thursday:
B: MWL protein shake with soy milk - 9g carbs, 28g protein, 170 cal
L: Tofu, 2 Quorn turk'y burgers, sliced cucumbers - 13g c, 25g p, 230 cal
S: WW string cheese - 2 - 0g c, 12g p, 100 cal
D: 2 Gardein Beefless Burgers, roasted asparagus w/ 1/2 T. Parmesan, 1 wedge Laughing Cow Swiss - 15g c, 47g p, 405 cal
S: MWL Chocolate temptations bar - 11g c, 10g p, 100 cal
Total: 48g c, 108g p, 905 calories

Exercise: 30 min. strength training, 29 min. intervals on treadmill using Lolo for beginner walk/jog program

My calorie range is 500-800 per day plus extra protein calories when I work out. I'm tracking my carbs along with protein and calories because as a vegetarian it is easy for me to find non-meat options, but they'll be super high in carbs. I'm having a hard time giving myself permission to eat the extra food even though I know I need it, but it's a work in progress. Yesterday was a first for me as I added a little parm to my asparagus to mix things up and put a wedge of Laughing Cow on my "burgers." I'm kind of in a rut already as things that I'm eating are so plain so I needed it. However, the Laughing Cow didn't melt and was kind of a chunky mess - won't do that again.

I know there are people out there reading these boards. C'mon - don't leave me hanging and join me to document what we eat and our workouts to hold each other accountable.
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Old 05-17-2013, 07:06 AM   #3
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Good for you for starting this back up! These boards and this thread specifically was a huge factor in my success. I will jump in too!!!
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Old 05-17-2013, 01:06 PM   #4
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Go Erin!

Yay!!! The more the merrier!
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Old 05-17-2013, 07:49 PM   #5
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Tracking

OK, I have to admit, I HATE TRACKING. I know I have to do it, but I don't mind the writing what I've eatten down, but then to find the calories. UGHHHH. Going back to the package to look it up, turning on PC or Ipad and logging into a web site to look it up, finding old Calorie books (which I have lots of) to look it up... wish there was a web site that I could just type a food in and the calories would pop up. Does anyone know of such a web site or app?

Leslea
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Old 05-18-2013, 05:15 AM   #6
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Friday 5/17/13

Friday:
B: MWL chocolate shake with Silk Light Soymilk & Silk Almond Milk (ran out of soy): 6.5g carbs, 26g protein, 170 calories
L: 3 Morningstar Grillers prime burgers (I was hungry after my workout!), 1/4 cup shredded cheddar: 12g c, 57g p, 620 calories plus a crunchy cucumber, celery, tomato salad with a little vinegar and olive oil (put the cheese in the salad and chopped up the burgers and put that in, too)
D: 5.5 oz tofu, oven roasted asparagus with 1/2 T. parmesan cheese: 4g c, 17g p, 170 calories
Total: 22.5g carbs, 100.5g protein, 960 protein calories

I probably should have had two of the Morningstar Grillers instead of three, which is why my calories are high, but I also worked out. Hard because I was hungry and yet the calories are bugging me out.

*My best day yet for keeping carbs low -- super psyched and will definitely try to replicate this day.
**First day adding tomatoes. I have seen some people have problems with staying in ketosis with tomatoes, but we'll have to see. I missed them terribly!

Exercise: 30 min. strength training, 30 min. intervals on treadmill using Lolo for beginner walk/jog program, which allowed me to add extra calories for protein.

I haven't transitioned over to a tracker yet, but it frees you from looking things up. For now, I have written down the items that I use all the time on the back of my sheets from the clinic and use that for reference. In fact, I'm meal planning more now than ever before to see what I want to eat vs. eating and writing it down. That's a first for me.

Have a great weekend everyone! Amber
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Old 05-18-2013, 04:14 PM   #7
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Amber - Thank you for setting this up....I had done it a couple years ago and Erin and I were very succesul with that accountibility!

Leslea - This will really help. I didn"t always mark my exact caloriies in the past...but did generally and did keep tract of carbs.

Erin - Hey girlfriend! Today I have been looking into the Insulin Resistance diet...poohey....just found out why I haven't been sucessful this go round past about 2 wks...I need to really limit my milk products and fruit since I have insulin resistance. I had been eating 2% Cottage cheese and grapefruit or strawberries the past 5 days.
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Old 05-18-2013, 05:12 PM   #8
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Amber - Thank you for setting this up....I had done it a couple years ago and Erin and I were very successful with that accountibility!

Leslea - This will really help. I didn"t always mark my exact caloriies in the past...but did "generally" and did keep tract of carbs.

Erin - Hey girlfriend! Today I have been looking into the Insulin Resistance diet...phooey....just found out why I haven't been sucessful this go round past about 2 wks...I need to really limit my milk products and fruit since I have insulin resistance. I had been eating 2% Cottage cheese and grapefruit or strawberries the past 5 days.
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Old 05-19-2013, 05:21 AM   #9
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Good, Morning, Sunday

Morning, all

Didn't get to post yesterday because I was working on remodeling an old porch. I always "hurt" after doing physical work because my normal job it sitting at a desk all day. So I came home and crashed last night. However, it was about five hours of really good exercise. Guess that is way I keep doing it.

Today is pretty much the same. Will take my protein and cottage cheese with me as I normally do to have a nice on-program lunch. I just need to take more water today because it's suppose to be even warmer then yesterday.

I'm going to make a low-cal cocktail cause for my shrimp cocktail dinner tonight. Does anyone know if sugar-free catsup is Ok to have on MWL? The recipe I found uses this as the base of the recipe.

Have a great day.
Leslea
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Old 05-19-2013, 08:16 AM   #10
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Saturday

Deb - glad I could help! Hope more people will post. Otherwise, I look like some crazy OCD person posting what I eat.

Saturday:
B: MWL Chocolate shake (1 scoop) with 1/2 cup Silk almond milk and 1T unsweetened cocoa powder: 7g carbs, 22g protein, 160 calories
L: Quorn chik'n tenders (1 1/2 cups) with 1 cup tomato, cucumber, celery salad leftover from Friday: 13.5g c, 15g p, 135 calories
S: Weight Watchers string cheese: 0g c, 6g p, 50 calories
D: Two Morningstar Grillers Prime burgers with 1/4 cup shredded cheddar and 1 cup oven roasted asparagus: 8g c, 40g p, 450 calories
Total: 28.5g carbs, 83g protein, 795 calories

Didn't work out as it was a crazy busy day and I didn't feel good after my morning protein shake. This was the first time in a long time that I was really, really hungry and I went almost to the top of my calorie allowance of 500-800 calories. BTW - I was told that I could up my veggies from the 1/2 cooked or 1 cup raw. Anyone else?

Another hectic day for me and I'm leaving soon to go out so will bring water after I eat lunch, but won't have time for any exercise. Hitting the gym tomorrow though!
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Old 05-20-2013, 03:34 AM   #11
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Sunday's tracking

B: MWL chocolate shake, 1/2 cup Silk almond milk, 1 Morningstar sausage patty: 5g carbs, 20g protein, 150 calories
L: 2 Quorn chik'n cutlets, 1 cup sliced cucumber: 10g c, 22g p, 160 calories
S: 2 mini Babybel Light: 2g c, 12g p, 100 calories
D: 5.5 oz tofu and 1 cup mixed veg (cauliflower, mushrooms, red pepper, zucchini): 4g c, 16g p, 160 calories
S: MWL chocolate temptations bar and 100 calorie pack Blue Diamond Almonds (craving crunch!): 14g c, 14g p, 200 calories
Total: 35g carbs 84g protein 770 protein calories

Got my hair done on Sunday and the treatment I had means that I can't workout until Wednesday or it's ruined (Keratin). Bummed, but I paid a lot for it and can't ruin it. I'm going to try and do some stuff at home that equates to some exercise without sweating.

PLEASE NOTE: I encourage everyone to post their journal entries here. I'm doing carbs, protein, etc., but you don't have to. If you wrote it in your journal, write it here and join me!
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Old 05-20-2013, 06:45 PM   #12
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Hi, all
B - left over pork tenderloin (I was out of my favorite turkey sausage)
L - deli roast beef, apple
D - shrimp cocktail (made my own cocktail sauce out of low sugar tomato sauce because I couldn't find sugar free catsup in any of my local grocery stores)

This morning having to eat one more bit of protein almost made me sick. It just didn't taste good. I had to force it down. Ugh.. Then I really did't feel good all day. Hopefully I won't feel that way tomorrow.

Tomorrow night is my weigh in day. Wow, this week has really gone by fast. Maybe the B12 injection will make me feel better too.

Night.

Leslea
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Old 05-21-2013, 04:00 AM   #13
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Monday

Good luck with weigh in Leslea. Let us know how it goes!

B: MWl Chocolate shake with Silk Almond milk: 4g carbs, 21g protein, 140 calories
L: 2 365 Southwest Burgers and 1 cup sliced cucumber: 14g c, 22g p, 240 calories
S: Mini Babybel Light and WW string cheese: 0g c, 12g p, 100 calories
D: Shirataki noodles (8 oz), 5.5 oz tofu, 1 cup veggies (pepper, asparagus, mushroom): 10g c, 18g p, 200 calories
S: MWL Chocolate Temptations Bar: 11g c, 10g p, 100 calories
Total: 39g carbs, 83g protein, 780 protein calories

No exercise today. I feel like a slug.

Why do I feel like I gained weight? Ugh. I am sticking to the program but feel heavy today. Does that make sense? Also I was in small on the ketostix, which never happens. The 365 burgers were new, but other than that -- food was the same. Maybe I have to watch which foods cause that effect?

Leslea - if you can ask why some clinics do the shots and others don't, I would appreciate it. Mine doesn't and I don't know why.
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Old 05-21-2013, 04:37 AM   #14
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Quote:
Originally Posted by Amber2013 View Post
Good luck with weigh in Leslea. Let us know how it goes!

B: MWl Chocolate shake with Silk Almond milk: 4g carbs, 21g protein, 140 calories
L: 2 365 Southwest Burgers and 1 cup sliced cucumber: 14g c, 22g p, 240 calories
S: Mini Babybel Light and WW string cheese: 0g c, 12g p, 100 calories
D: Shirataki noodles (8 oz), 5.5 oz tofu, 1 cup veggies (pepper, asparagus, mushroom): 10g c, 18g p, 200 calories
S: MWL Chocolate Temptations Bar: 11g c, 10g p, 100 calories
Total: 39g carbs, 83g protein, 780 protein calories

No exercise today. I feel like a slug.
I
Why do I feel like I gained weight? Ugh. I am sticking to the program but feel heavy today. Does that make sense? Also I was in small on the ketostix, which never happens. The 365 burgers were new, but other than that -- food was the same. Maybe I have to watch which foods cause that effect?

Leslea - if you can ask why some clinics do the shots and others don't, I would appreciate it. Mine doesn't and I don't know why.
Amber - I will ask about the injections tonight at my weigh in. I also never answered you a few posts back on the "Beck's" quote. I discovered a book titled "The Beck's Diet Solution". By Judith Beck that gives suggestions for behavior changes for permanent weight loss. I love it. She talks about straightening your resistance muscle when you resist tempting foods and gives many more techniques to change behavior. It goes along well with any diet plan.

So far I feel a lot better than I did yesterday, even a little hungry this morning.
I think it will be an egg white scramble for breakfast this morning.

Have a good day everyone.

Leslea
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Old 05-21-2013, 06:56 PM   #15
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Tracking

I have a huge problem with tracking so maybe this is exactly what I need.

B: MWL protein bar 100 kcal
S: Baby bell cheese 50 kcal
L: Muscle milk protein shake 160 kcal
S: Baby bell cheese 50 kcal
D: Pork chops 400 kcal

I can stay on track at work. It's usually at home where things deviate. I usually try and save my calories for dinner. I struggle with my family eating a full meal and me not being able to. I am also doing a jump start, so I'm not having veggies for the next 3 days.
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Old 05-22-2013, 04:04 AM   #16
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Tuesday

Leslea - how did the weigh in go? Thanks for the name of that book. I'll have to go check it out.

lmisean - Glad you're here. No veggies for 3 days? I think I might be right behind on you on that. I weigh in this morning and worry that I might not have lost or worse... went up. I respond well to accountability -- can't fool myself into thinking something else if I know I have to write it down, step on the scale, go to the gym, etc.

Tuesday:
B: MWl Chocolate shake with Silk Almond milk: 4g carbs, 21g protein, 140 calories
L: 2 Gardein Beefless Burgers: 14g c, 32g p, 260 calories
D: 6 oz. Beyond Meat Chicken Free Strips, roasted brussel sprouts: 10g c, 36g p, 240 calories
S: MWL Chocolate Temptations Bar: 11g c, 10g p, 100 calories
Total: 39g carbs, 99g protein, 740 calories - (500-800 calories protein per day plus 100 calories protein for working out)

Exercise: Light workout (best I could do without sweating -- I can wash my hair today finally because of my Keratin treatment on Sunday!) 30 minutes strength training and 24 minutes walking on the treadmill. I estimated 200 calories, which is significantly less than a regular workout.
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Old 05-22-2013, 04:25 AM   #17
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Wednesday Morning

Weigh in was GREAT. I lot another 4.(something) to make a total of 14.2 in 2 weeks. To me that is amazing... I'm finally feeling a little thinner. Good bye 270's (FOREVER).

Yesterday's food:
B - Egg White Omelette with 1/4 avocado
L - Shrimp Cocktail
D - Grilled chicken salad (at Bob Evans, they have the best spices on their grilled chicken) and Blue Cheese dressing (which isn't on plan)

My consular said I should start adding at least 1 snack per day. I'm just not a snacker when I'm at work, but am going to try a 3:30p - 4:00pm snack.

Amber - I forgot to ask about the injections. I remembered it on the way home from the clinic. I will try to remember to ask the next time I'm there.

Does anyone have any suggestions for staying on plan while on vacation because I leave this Sunday for two weeks and won't get back to my clinic until Jun 11, which is three weeks. In the past, vacations have been all about trying new foods or local flavor, but I'm spending to much money to screw this up.
Any suggestions/tips/ideas will be appreciated.

Have a good day, everyone.

Leslea
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Old 05-22-2013, 08:26 AM   #18
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Great job on tracking Leslea! I wasn't into snacking at all and last week I found I needed something in the afternoon. Like I REALLY needed something so I had a WW string cheese or a Babybel light cheese and that did the job. Protein, no carbs, and only 50 calories.

I asked again today at my clinic about the injections. Apparently it has something to do with Massachusetts, but they say the MediMelts do the same thing. Do you have those and the injections?

Vacation ideas: I leave for a business trip Monday and this has been on my brain as well. Gone for a week, no one ever has veggie protein that I can have so what's a girl to do? They said I could have salads, plain Greek yogurt with a spoon of protein powder, the protein shake, etc. My concern was about alcohol and I will not beat myself up if I have a drink, but I do need to make right choices like vodka because it has zero carbs and one instead of several.

I think it is hard because like you, I have associated vacation and traveling with experiencing things through food. Guess it means we have to try to experience it differently. I suppose you could have a taste instead of a full portion or stick completely with the plan for breakfast and lunch and have dinner, but on a smaller scale if you go out. Lots of water, work in your exercise, and if you go off the plan, don't allow yourself permission to really go off completely. Pick yourself up, make a note of where you went wrong, and keep going. Btw -- saying that as much for me as for you.
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Old 05-23-2013, 05:25 AM   #19
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Wednesday

B: MWl Chocolate shake with Silk Almond milk: 4g carbs, 21g protein, 140 calories
D: Boca veggie crumbles 1 cup, 2 1/4 oz tofu, 3 T. crushed tomatoes, red pepper, onion, mushrooms, 1/2 cup mozzarella: 15.5g c, 46g p, 365 calories
S: 2 Mini Babybel light: 0g c, 12g p, 100 calories
S: MWL PB Temptations Bar: 10g c, 10g p, 100 calories
Total: 29.5g carbs, 89g protein, 705 calories

First time since on the plan that I had to skip a meal and it was brutal. It was just one of those crazy days and I know I should have planned better to prevent that from happening.

Better food planning today and a workout despite this ridiculous headache I have.

Have a great day everyone!
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Old 06-08-2013, 12:00 PM   #20
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Quote:
Originally Posted by eptexy View Post
Good for you for starting this back up! These boards and this thread specifically was a huge factor in my success. I will jump in too!!!
Erin,

Where are you?! I was hoping you'd still be checking in! I'm losing but need stick-to-it-tiveness, and your encouragement like in the past!!

How are you doing?

Debbie
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Old 06-08-2013, 04:16 PM   #21
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Hi, everyone, I’m back from vacation. Did't do to bad with my food choices. My unofficial lose is 5 lbs. I'm feeling really good about that. Official weigh in at the clinic is next Tuesday night.
Leslea
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Old 06-09-2013, 11:51 AM   #22
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Quote:
Originally Posted by redvettetoo View Post
OK, I have to admit, I HATE TRACKING. I know I have to do it, but I don't mind the writing what I've eatten down, but then to find the calories. UGHHHH. Going back to the package to look it up, turning on PC or Ipad and logging into a web site to look it up, finding old Calorie books (which I have lots of) to look it up... wish there was a web site that I could just type a food in and the calories would pop up. Does anyone know of such a web site or app?

Leslea

There are lots of them --we aren't supposed to refer to them but if you email me I will give you the name of what I use (it has a community board as well, plus --and I LOVE this part--you can use your smart phone to scan in the upc of the food, and ALL of the nutrition info is there for you!),

I have been using this app since the beginning of May and I love it.

dtg1990 @ yahoo!
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