Debbie's Doings

[Jackielbrown04]

440 calories post long run isnt anything depending on how long. I have taken in much more than that if I have felt necessary

Hope the run went well, I just got back from 18.5, and it was a beautiful morning. Love fall!

[debbiedo]

WTG Jackie. I am running less so need to eat less. I only did 8 today. I am have cut my long runs back. I have cut back a day a week too. Since I am not really training for anything I am reducing my miles. I have to make sure I reduce my eating too so I don't gain. I want to lose 5 pounds and it doesn't want to come off.

I did 8 miles at Lake Needwood today. There is a hiker/ biker trail that goes all the way into DC. We went out almost 4 and back and made up the little bit extra when we got back since we didn't want to cross really busy road to go a short distance and have to cross back again. It worked out fine. Most of my group did 10 today. That is the thing people can turn around or go on as they want. I had two others doing 8 with me and we were perfectly paced with each other.

I am so lucky to have so many running friends. These are great people and it is so nice to see them once a week.I am not doing the track with them right now. I put speed work on hold. I put racing on hold. I am running for the exercise and not for speed right now. This is a hard adjustment for me.

Just down loaded Garmin

8.04 miles average pace 10:46. Not bad for an easy run. it really was pretty easy for me. Ibuprofen really helped today.

[Jackielbrown04]

We ran the exact same pace today!

I miss running in MD. That was by far my favorite place to run. Beautiful scenery, great weather.

I am glad your 8 went well today. I dont think I have run for exercise in years! I can imagine it being an adjustment. Have fun with it

[debbiedo]

It always was exercise but I have been training for 10K and then half marathon I did since last January.

Maryland is great. Great running club.Great hiker biker trails. Failrly decent weather with snow but not too much most years( the trade off is ice though).

I like the 10:30-10:40 pace for my long runs. I actually like slower. I don't really run for pace on long runs. I actually don't run for pace at all right now.

I am still thinking about that 10K I want to do.

I do have other issues though and not just my lousy back. My MIL isn't doing very well. She needs to be moved out of her house and it was going to happen Nov 15. My husband went up there and she needs to move sooner. She isn't eating. She was out of her meds and hadn't taken for two weeks. She needed to order them by mail and didn't do it until she ran out. She is depressed. So she needs to get out of her house to a place where she will get some meals, have people to interact with and be checked on here and there. We need to hire someone to come in once a week and lay out her meds and make sure she is taking them. It would be so much better if she was near us but her friends (that are left) are where she is moving. She can't do the stairs at her house anymore and her shower is downstairs. She is sponge bathing because she won't go in the tub and not doing laundry because it is in the basement. What a total mess.


Aging parents make life difficult at times. We have wanted her to move for years.

[debbiedo]

Happy Sunday. I am working 1045-2315 today and tomorrow. I have a call into scheduler who will be in tomorrow. I need to get off from work two days I am already scheduled and she won't like it. I don't do this so maybe she will be OK.

I am trying to make the epidural appt they have available Friday but I am working. I don't want to wait another whole week. The following week has it's own complications.

The following week we are moving MIL to her apartment. This has all been bumped up a few weeks. She is barely managing at home. She isn't eating and depressed. My husband is there right now and is trying to get her moved Nov 1. So we need to get up there and pack her and help her get settled. She has a mover for the few things she is taking. We need to get things situated for her and get her house cleaned out. Thankfully the closing is Nov 29th but getting her settled is important. So we are going up there( 7 hours away) Oct 30 and I am hoping to get Nov. 2 nd off too so we don't have to fly me back the day she is moving.

Too much at once. Top that off with the painter starting his painting here. I have to get things cleaned out and packed up here so furnature can be moved. I do need that epidural because my back never does well when I do alot of house work or driving and I will be doing both.

My weight is stuck at 120.2. I have this goal of 115 in my head but don't see it coming very easily. Do I cut back calories?? I am aiming for around 1500 a day. I am only guessing on my intake because I am not using fitday. Maybe I am over eating but it doesn't seem like alot of food and it is low fat.

I have my annual doctors appt mid November and I want my weight close to what it was last year. it was 113 and I don't see myself that low again. it was hard to maintain. I was lifting weights then too. Running around the same miles but doing a total body weight routine every Tuesday and Friday back then. I am not sure if I will be back to that schedule anytime soon. I was working less and was off Monday through Friday and working every weekend.

I so don't want to work. There is a Redskins game at 1pm and there is sometimes a decrease in patients at that time. One can only hope. I work in the second busiest ER in Maryland. This area is growing and the hospital isn't as well staffed as it should be. Nurses and techs keep leaving.

[Jackielbrown04]

How low fat Deb? Low fat isnt necessarily good, and could be the reason for your stall. Try adding some good fats, avocado, nuts, nut butters, extra virgin olive oil...

Going very low fat messes with your hormones, hence the difficulty losing

I'm sorry your life is so stressful right now, especially with MIL

[debbiedo]

I do eat fat I just don't eat mayo, lots of cheese, butter and dressings. I eat meat but keep it lean and aim for the lower fat choices.

Work was so long and busy today. I believe I did a good job but I am worn. ERs on Mondays are horrible. At least mine is. Yet I choose to work Mondays.My work schedule and running schedule are made to work together.

So it is 12:44 and I need to be up at 7am. I need to check some of my 32 emails but will never get to all. My eating was hard today. I never really got a break but I got in 3 meals at work. I call what ever I eat every 3 hours or so a meal.

1.5 cups Kashi GoLean Cereal and skim milk ( I do not drink the milk)
apple(large yummy NY state apple) and 2 string cheese( 2% fat 70 cal each)
Protein shake( 170 cal/5 carb)
ground turkey, spinach and brown rice
1/2 c dry Kashi cereal
a slice of meat loaf when I got home at 12:30

Not bad eating. The scale better come down tomorrow. I ran 4.5 miles. I ran around the ER all day and I really didn't eat a ton of food just lots of little snacks. The turky mix was the most at any one time.

Bed!!!

[Jackielbrown04]

You definitely arent eating enough fat, and I would say that could be a huge reason for the lack of weight loss.

Have a handful of nuts with your apple and string cheese, add some flax or natural peanut butter to your protein shake. Get some of the trans fat free butter for your spinach. Being too low fat can be really dangerous Deb

[debbiedo]

I do use the butter spray. I will have to cut some almonds but I have to be careful because I over eat them. I do use some olive oil but not all the time. I

I tend to binge on things like nuts and peanut butter so I just don't eat them. I guess I will roast up some broccoli for tomorrows lunch. I do that with olive oil. I can hide olive oil in the brown rice too. I hate to add 100-200 calories a day. I still think 1300-1400 is probably enough since I am exercising less these days.

I lost a pound and I am down to 119.6. Was 120.6 yesterday.. I am around 1.6 more then when I went on vacation. The crazy thing is I really look fine. I am happy in my skin. I am paying way too much attention to the scale numbers. I do want my size 2 clothes to fit comfortably. I don't mind being a
4. It is just that I was thinner last year and kind of skipped over 4's and don't have clothes to wear in 4. I just don't want to spend all the money to buy a new wardrobe. The waist bands are just a bit too tight. If I get back to 115 they should fit.( I hope).

[BeepBeep]

Congrats on being down in the pounds Deb!

I am sooooooo up today. OMG a LOT. TOM is here in full force and my hands are swollen so badly that it's hard to type! My TOMs are getting stronger and longer. Why during marathon training I wonder? Probably 'cause I'm eating better than before and before I was eating good.

Okay Jackie, I gotta ask girlfriend, what is too low of fat? I have several nutrition books that give guidelines for the lower limit on fat but I am curious what you are referring to when you say too low because I'm wondering if they are outdated or are missing something. I don't want to get there! Also I'm curious, what hormonal things are you speaking of with too low of fat? I know that too low of body fat causes hormonal problems but I have never read about too low of fat intake causing hormonal problems. Please teach us something new!

Jackie are you t-milling today?

Deb how is your back today?


ouuuuuuuuuuuuuuuuuuuuuuuch TOM

this is why I love these journals-- we can talk about girl stuff!

[BeepBeep]

Deb, it's so funny, peanut butter is the one thing I don't binge on. You know that 2 tablespoons has a whopping 17 grams of fat right? That alone makes me go . I definitely use portion control with that. It's the fat-free lower calorie things that I snack on a lot and those creep in and add up.

[Jackielbrown04]

Many new studies are being done that show past low fat trends are actually more harmful than helpful. Yes, low fat, moderate carb diets DO work, but nowadays more fat is needed than what once once recommended. They are finding this out by doing research on people who have done low fat diets for a long time. Fat is necessary in the diet to provide essential fatty acids which our body cant make, to facilitate the absorption of fat soluble vitamins, and to provide satiety value and palatability to meals. Fat is a source of concentrated energy. Without a good amount of fat you are throwing off your hormonal balance, you are prone to disease. Fat aids in lowering blood pressure, in decreasing clumping of blood cells, and for lowering of blood cholesterol.

A good amount of fat is .5g per pound of your body weight. So for someone like Deb who is 120lbs, she should be getting in at least 60g or so of fats. That isnt that much really. If you must go with %s (which are also very outdated) you should get between 30-35% of macros coming from fats.

A while back I was doing exactly what Deb is, eating super low fat, not adding anything to my diet. I received the same advice as I am giving. i did some research and found that in the long run I could really be harming myself, so, I upped my fat intake without changing a single thing and I broke a weight loss stall. I am not saying this is the answer, but I would seriously consider it.

Also, if you are comfy where you are at Deb, and find it easy to maintain, I think you should forget trying to lose. Our bodies have their natural set points, maybe you are where you should be?

[BeepBeep]

Thanks for the explaination Jackie! I have heard about the absorption of vitamins, thanks for the reminder! I think my mom's cholesterol is so high because she doesn't eat any fat. Now I know I was right. Good to have those high density globs to sweep out the other stuff!

Another question: how long do you think a person should work at losing the last 5 pounds before they decide what their set point is?

I really shouldn't be caring or asking about this stuff now as I am training but I am curious I guess...

sorry for the thread jack Deb but hey, at least it's educational right?

[Jackielbrown04]

I would say the time it takes to lose those last 5 would depend on a bunch of things.
How true is the person being to their "diet". Are they exercising? Are they really having to cut calories dramatically to lose the last few pounds?
That being said, I think if a person is working to lose and they arent, or they find they are fluctuating between 2-3 pounds all the time, OR they find they have to keep cutting away at their calories, that 3-4 months would be enough time to determine

Another way of determining your set point is how hard/easy it is to maintain a certain weight. When I was training really hardcore with my coach I had very low BF% but it took me a lot to maintain that. You should be able to maintain your weight eating a reasonable diet. As soon as I started eating "normal" I gained about 3 pounds and remained there easily. Thats how I know what my set point is

[debbiedo]

Thread jacks are allowed here!!!

I just like to eat and would rather lower my fat but eat more carbs. In the end I do believe it is about calories in and calories out. I have low BP, Low cholesterol( last year) and stay healthy. I think I do eat fat I just chose the fat I eat.

I stay away as much as possible from foods I binge on. Therefore no PB. I know there is lots of fat so I don't eat it. I occasionally binge on microwave popcorn my kids eat and it isn't the low fat variety. I use product like butterspray, pam to cut fat. I use low fat or non fat cheese and don't really eat tons of that. I use 1% cottage cheese and not fatfree. I even add an egg to my egg whites to get some of what I loose by not eating whole eggs.

I can't eat like a normal person. I gain weight. I need to have control and premake meals or at least decide what I will eat in advance as much as possible. Without this I eat too much and often the wrong things. This level of control gets tiring and I stop doing it and I gain weight.

Today I had my cottage cheese and oats breakfast and there is fat in it. I had my 2 calcium chews too. I do 2-3 a day because I am really getting worried about osteoporosis with my back. I have degeneration and add osteo I will be a mess. I don't drink milk. I get dairy by eating a few ounces of cheese and half cup cottage cheese most days and occasional yogurt. I do eat leafy greens too.

I was bad and went back to bed from 9:45- 1145. The dog kept barking so I didn't sleep much but I needed whatever I got.

I got up and ate and apple and picked some chicken out of my sons fried potatoes and chicken he cooked up(not much) and had two chunks of sesame chicken left by other son. See I didn't eat right. I then cooked up my ground turky mixture and I am eating that. I won't eat again till after running tonight. I didn't have food pre made and I started picking. I went from 8am till almost 1:15 to eat. I made all the mistakes I know I shouldn't make. Now I have my daily turkey mixture ready for the next two days and I will make more Friday when I am off.

Friday is Epidural day. My back isn't so bad right now but running does bother it and being on my feet and doing what I do at work doesn't make it feel very good. Sitting in the car is horrible. I think I have pain and don't even think about it most of the time. When I was on the steroids and felt good I didn't realize how bad I was feeling. That is what I want. I want to be able to feel like my old self. I want to be able to run well again.

I don't know if this will help but that is my goal.

While I was sleeping the emails piled up.
I have barely seen or talked to my husband since Friday. he was away and I have been working and now he is working. Next week we will have 3 days with no kids but will be with his mom. Now that is really stressful. She is failing. She is 90 and all of a sudden deteriorating mentally. She is still very good for her age. hard with our living 7 hours away but she will have friends were she is moving and the women who sets up the rentals is really good about looking our for everyone. We will hire someone to check on her and her medication and food situation weekly.

Thanks for all the lively nutrition discussion. I am not eating too low fat and obviously I eat enough calories. I am short and 50. That means my metabolism is slowing. That means I will gain weight easier as people do as they get older. I am definitely less active so I need to cut back calories or gain.

[Jackielbrown04]

It seems that the discussion struck you in the wrong way Deb, and I am sorry for that. I understand you wanting to lose, and the fact that there are certain foods you have to stay away from. I think most people here are the same way. You asked for critiques on your menu and I gave it. You cn say you are eating enough fats, but if you eat the way your menu states then I am sorry, but you arent. Oats and cottage cheese dont have the fat your BODY needs. Of course you are going to eat as you chose, and that is fine as well. I was just telling you what I have found. And yes, I agee that your calorie range is right on, I never argued that, I stand saying that you fat is too low, and it may not seem like a big deal now, but down the road it can cause problems. Thats all

[debbiedo]

I wasn't finding fault Jackie and appreciate your critique. I just thought I was eating enough fat. So I listened and added some olive oil to my rice when I cooked it and made sure I put butter spray on my spinach. I am just trying to figure out what works for me. Tonight I may even have some steak for dinner( instead of the Peruvian rotissiere chicken). I never use fat free things unless it the fat free cheese I use in omeletes. Since I don't use fitday or measure every thing I don't really know my fat grams. I do believe what you say and I am going to try and add some fats. I almost ate PB today but I couldn't find my natural PB and if I go into the regular I won't be able to stop. Same with nuts. I just can't control myself with these foods. I try to make healthy choices and reduce my red meat intake and don't eat junk food. believe me I am so craving the Ritz crackers in the pantry right now.

I just thought lower fat would mean less calories and I am trying to cut calories. Maybe I need to increase my calories a little.I have been so busy at work I have had a hard time getting my food in.

[debbiedo]

Today is another work day but only 8 hours. I won't work again till Sunday and then I took 4 hours off so only doing 8 hours that day. The Marine Corp Marathon is this weekend. I am going to the Expo Saturday and watching my husband and many friends run Sunday morning. My husband is doing the 10K.

My weight is up .4 today. I know I shouldn't weight daily and I will have fluctuations. I did eat a little more yesterday and had half a fried plantain last night after running but didn't eat the little cookies they give out after the meal.

A little rainy here but quite warm for October. We really have not had a typical fall. I am so sad for all those losing their homes is California.

We may be in a drought but we are safe.

Off to watch my cousin do her thing on the news. She does this thing called the Mommy Docs once a month or so on a local news show.

[jgw]

Debbie, and MaintainLC4me, I love your avatars, I want to run, I too will have a pic runnin a marathon one day.
Janice

[Jackielbrown04]

Deb- if you have to weigh everyday I suggest writing down the #s and taking a weekly average. That way you can see where you stand instead of dealing with normal daily fluctuations.

Have fun at the MC marathon this weekend. I watched it a few years ago. I would love to do that race one year. Is it still a lotto to get in? I really SHOULD do it considering....

Hope work goes by fast for you

[BeepBeep]

Debbie,

Just wanted to know how you are doing today with hubby helping out and you being without him. Also how are you feeling today with your back?




Jen

[debbiedo]

Hubby came back Sunday. I worked Sunday and Monday and never really saw him until Tyuesday night. I worked yesterday for 8 hours so I saw him last night but we have spent very little time together. Tonight we will run and have dinner together. Next week we both fly up to his mom's to get her settled.

My back isn't perfect but it is better then it was last week. Tomorrow is epidural day. I hope it makes running comfortable again. If not I will be doing a lot of slow HR training.

I haven't done Pilates in 3 weeks. Partly because I was away then I had doctor and work and other things going on. I am wondering how it would make my back feel. I have a 10:30 class today.

My weight is up 2 pounds overnight. My son made salmon yesterday I ate but hated and it must have been salty because I really ate very little yesterday up until dinner and not that much dinner. I think I ate enough food at the end of the day but must have had way too much salt on the salmon. It was made so spicy who could taste salt. I have been eating healthy and no binges or cheats. Well I had half a piece of fried plantain Tuesday and I did kind of binge on Kashi Go Lean cereal but neither was so horrible.

I have to fast tonight after midnight until after epidural is done around 1200.

I don't think I will run Saturday or Sunday. I think I will have to let things settle down. Next week I will be so busy with MIL's move I will get a big running and exercise break. Hope I don't lose ground muscle wise. I may get a treadmill run in at the hotel but after all the moving and running around I will be tired. Tuesday we leave for air port at 5am and I work until 11:15 Monday night. It will be a hard week to exercise. So maybe my body will get a break. I will be stressing it in other ways.

Thanks for thinking of me.

I am off work until Sunday at 3pm which is nice. I will finally get to spend some time with hubby all day Saturday and part of Sunday. Excited about Marine Corp and watching all those runners and the expo. I think I will be a bit sad I can't run like that.

[Jackielbrown04]

Just remember, the only way to gain 2 pounds is to eat an additional 7000 calories. I highly doubt you did that!

Good luck with everything tomorrow, I think taking a few days off is a good idea

[BeepBeep]

Deb, enjoy your time away from running. I always use the energy I save from not running on mental energy I can use to bond with others emotionally. I feel like running DOES use up both mental and physical energy so it's nice to have the extra mental energy to bond with family and to help others. On Mondays I am off from running and I spend a lot of extra time in the lab helping out. It makes me feel really good. So, it's good to take breaks-- puts life in balance. I love them now. I used to not like them but trust me I've LEARNED to like them soooo much more. You'll do good over the weekend-- as long as you have confidence!
challenge yourself to find happiness amidst the PERCEPTION of chaos.

[debbiedo]

I just posted my 6000 post. Granted I have been coming to LCF since April 2003 but didn't really visit the message boards until 18 months ago.

I truly do have way too much time on my hands some days. Wish I could even it out. Other days no time at all. Life doesn't work that way.